Decoding: The Eight Main Causes for Foot Cramps, Part 1

Getting my hard shoes ready for fall classes, August 2013

Foot Cramps Can Stop You in Your Tracks

As dance classes start back after summer vacation and many of us have achieved semi-couch potato status, our bodies quite possibly have gotten a little bit out of shape.  Believe me those first couple of classes may come across as extremely tough….especially on those unused muscles.  

You return to class feeling totally “in the zone” when all of a sudden, excruciating pain stabs you in your feet or legs stopping you dead in your tracks!  Oh no! A dreaded foot or leg cramp has made a surprise visit shattering your happiness.  You drop down to the floor without conscious thought clutching the throbbing offender all the while hoping for an immediate reprieve.  Learning the causes of these muscle "spasms" and how to alleviate them as quickly as possible stands as one of the keys to a more pain-free dancing life. Before  introducing any more new exercises for the body,  we must address the issue of cramps first.

What is a Cramp?

A cramp, in simplest terms, transpires when a muscle in your body just won’t stop contracting.  As Dr. Gerard Bozuma, M. D. from Wakefield, New Hampshire, states in the book, Home Remedies from the Country Doctor, they are triggered by “a chemical imbalance – an erroneous chemical signal from the nervous system to the muscle telling it to contract.”[i]   In general, our muscles produce “chemical byproducts" whenever we overuse them which then can affect any other muscles in the body.  

Think about it.  All of us regularly experience cramps all the time:  in our stomachs, our shoulders, our feet, writer’s cramps in our hands, and runner cramps in our calves. Just remember no matter what part of the body is being attacked, the pain should subside quickly typically within just a few seconds to several minutes as the muscles relax.  More severe ones, however, may last at least an hour or longer.   If the pain does not dissipate after “several hours,” please seek medical attention to rule out the possibility of a more serious problem.  No matter what….just hang in there.

Where Dancer Cramps Happen

Dancers, as a whole, experience a multitude of cramps quite often in their leg calf muscles.  Irish dancers in particular utilize these muscles extensively because we literally "dance on our toes” ninety-eight percent of the time.  Just as importantly, we must continually “point and flex” our feet often creating aching cramps centering in the arches.  “Arch cramps” are a familiar companion of mine as I suffer many concentrated in that area. (This is particularly true when I stop doing foot exercises for any length of time.) 

Another place they tend to crop up without warning is across the shoulders or up the neck.  This rings especially true for beginner and novice dancers.  They tend to hold massive amounts of tension in those locations while attempting to keep their body in “position” during both class and while practicing at home.  More experienced dancers have mastered the ability to “relax” their upper body and neck while continuing to dance strongly, all the while maintaining superb posture during step execution.    This skill is one that all Irish dancers should aspire to perfect. 

Eight Main Cause of Cramps

So I began researching the subject to find out exactly what causes them and then how to control and/or eliminate those “fun sappers” from my own body.   Over all, there are dozens and dozens of triggers for cramps depending on each person’s unique circumstances.  To make everything easier to understand, I have divided and separated them into “eight main” categories which include the following:

1. Weak muscles in the leg and feet.
2. Fatigued or overworked muscles.
3. Learning something new.
4. Wearing tight shoes.
5. Experiencing circulatory problems.
6. A vitamin or mineral deficiency.
7. Experience class or performance anxiety.
8. Taking certain medications.   

Are any of the reasons making you think twice already?  If so, make a mental note of them immediately.  Most of the time, first instincts often prove best.   

In the next two blogs,  I will describe each cause and will provide some quick tips on how to minimize their effects when possible…definitely something to look forward to learning.  

In the meantime……………..

A Quick Tip to Alleviate Arch Cramps:     Upon onset of the pain, immediately stop the action causing the cramp.  Hold very still and do not move for a few seconds.  Has it stopped? Many times just halting the activity will halt the pain. If not, move the foot in the opposite direction.  Hold still a few more seconds as you work on relaxing your feet and ankles.  Gone now?  Wiggle your feet and toes to make sure that you are truly cramp free!   Amazing!

Until the next blog, have fun and enjoy the dance.

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[i] Heinrichs, Jay and Dorothy Behlen, Home Remedies from the Country Doctor,  Yankee Publishing, United States, 1999, pp. 128- 129.

Decoding the Tripod Foot: Part 4: The Doming Exercise and Conclusion

Over a week has past since my last post.  Have you had time to work with those three new exercises?  Are you feet becoming stronger?  More connected to the ground?  Great!  That makes me smile!  

My Results Have Been Exciting

The results I am experiencing incorporate a vast improvement in my feet including my ankles and legs as well! At this very moment sitting here typing at the kitchen table, I sense all three points of my foot gently connecting to the floor.  What a wonderful sensation!  How confident and safe!  And even more excitingly, yesterday while practicing some simple hard shoe drills,   I discovered I had greater stability overall and my taps sounded crisper and stronger.  Wow!  After fighting injuries over the last two years, my left foot has become so much weaker overall than my right. As of this week, I am finally experiencing some marked improvement!  Yet I can feel that weakness still remains, reminding me that more work is definitely needed.

Remember the key to achieving strong, loud and crisp taps is keeping your toes “relaxed” but spread out in the shoes.  Then  you must "connect" those two points of your tripod foot (located in the balls of your feet) to the floor every time your hard shoes hit the ground. Not rocket science, just good technique.  One quick side note to remember, NEVER curl you toes under while dancing! There is one correct way to point your toes which will be discussed in much greater detail on another blog.  For right now, no toe curling please!

Now to discuss the three final exercises to keep enhancing the use of the tripod foot in our day to day lives.

Tripod Foot Exercise 5: Doming

One of the best overall exercises for foot and arch strengthening has its roots in Pilate's.  It can be found under different names such doming or arch lifts but the fundamental move is the same. I have modified the basic exercise for emphasis of the use of the tripod foot.  It works to strengthen the three arches (transverses, medial longitudinal and lateral longitudinal,) the Lumbricals, and the Flexor Digitorum Brevis muscles of the feet. 

1. Sit in a dining room style chair.  Feet flat in parallel.  Concentrate and employ the tripod foot on the right foot so you can feel the three distinct points firmly on the ground.   The left foot should remain relaxed. 
2. The toe pads should be in contact with the floor at all times. Do not allow them to scrunch underneath. 
3. Engage/pull up the muscles of all three arches creating a “dome” with your foot.  (It should look like a cave entrance.) 
4. Hold for 3 seconds and release. 
5. Repeat on the same foot.  Start with 3 – 4 repetitions on each foot.  Work up to 15 total. Rest briefly.  
6. Variation: repeat the whole exercise again but this time alternate your feet each time.  Work up to 20 (ten each feet) total.

Doming Exercise

The next two exercises are from Raoul Gelabert’s Anatomy for the Dancer book.  He has no official names for his exercises so I have named them for easier reference. [i]

Tripod Foot Exercise 6: Rolling Back and Forth

This first exercise, quite simple in execution, is specifically to develop the arch of the foot.  Hold onto a ballet barre or chair for support.

1. Stand with feet flat in parallel, toes straight ahead.  Concentrate and employ the tripod foot on both feet so you can feel the three distinct points firmly on the ground.   Ankles should remain relaxed.    
2. While working with both feet simultaneously, roll your weight to the outer border of both feet.  Hold for a count of eight.  
3. Then roll weight to the inner border of both feet.  Hold for a count of eight.  
4. Repeat at least 5 times.

Rolling to the inner foot.

Rolling to the outer foot.

Tripod Foot Exercise 7: Toe Magic  

The second exercise is specifically designed to help straighten your toes so they are able to  grip the floor stronger.  Hold onto a ballet barre or chair for support.  

1. Stand with feet flat in parallel, toes straight ahead.  Concentrate and employ the tripod foot on both feet so you can feel the three distinct points firmly on the ground.   The ankles should remain relaxed.
2. Raise  all your toes up in the air while keeping your heel and the balls of your feet on the ground.     
3. Slowly lower your little toes to the ground.         
4. Continue placing each toe in succession separately ending with the bid toe last.     Repeat doing both feet simultaneously 5 – 10 times.

This will take a lot of control and muscle work.  Be patient and work at your own pace at first.  Try working one foot at a time or holding onto the toes gently if your find yourself really struggling.  That is ok. 

Toe Magic placing the little toes on the floor first.

              

Toe Magic placing each toe one by one.

Tripod Foot Conclusion

So this concludes our current discussion of the tripod foot at this time. Great, I hope things are progressing well for you.  Now you have got 7 exercises to help you gain the strength and stability all Irish dancers need.  You can break them up into two groups and then work on them on alternating days.  Or do all on one day,  rest the next, and then repeat all again the next.  The key is to do some exercises for your feet at least twice a week.

After performing myriads of foot exercises, you may start experiencing a multitude of foot cramps. I know I did!  Not a serious condition, no, but one that is painful and can sideline your activities for awhile.  The next blogs will discuss the 8 main causes of cramps and how to keep them at a minimum.   Watch for them.  

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[i] Como, William, Raoul Gelabert’s Anatomy for the Dancer with exercises to improve technique and prevent injuries.     Dance Magazine, New York, New York, 1984, p. 53.

Decoding: The Tripod Foot: Part 3 More Exercises for the Irish Dancer

Had a chance to play with the mind play exercise for the tripod foot yet? Experience any astonishing “a-ha” moments of revelation?   If not, congratulations!  You may already be using the tripod foot accurately.  If so, then you will need to isolate “why” it is happening.

Many “misuse” problems are more easily identifiable by other people rather than yourself.  So it is a great suggestion to get your teacher, a family member, or friend involved to observe you as you walk, dance, and even sit in a chair.   Where is your weight being born by the feet? Are you ankles/feet rolling in towards each other? Away from each other?  Is your entire body and legs “still” as you stand or are parts continually moving around? 

Do not worry if you cannot immediately identify your own personal “why” at first.  Remember it took me years to figure out my problems.  What you can do, right now, is to perform exercises for the feet, arches and ankles each week.  Then as you get physically stronger, do the mind play exercise again and see if the results are different.

Foot Disabilities Are Caused by Improper Technique

Most foot disabilities/pain, if not genetic in nature, are caused by faulty weight distribution, disease, “poor posture” while walking or standing, or improper body placement while executing dance technique.  Many times after practicing “turnout” during class, students continue to walk in “turnout” after going home.[i]   It is crucial to ensure that during this training, their feet and ankles are not “rolling in” or “out” while dancing or standing in that “turned out” position.  If “rolling” persists, collapsed or fallen arches may develop making the foot completely “inflexible” and no longer suitable for dancing.  Or a more flexible arch may arise that “falls” or disappears when applying weight and then reappears when the weight is removed. [ii]   Neither scenario is desirable.  Practicing the tripod foot gives the dancer a fighting chance to have healthy feet.

Standing “Still” and Strong on the Tripod Foot:  Plant Yourself

Another problem I see quite frequently as a student/teacher, especially in the beginner ranks, is a dancer who cannot stand “still!” Some part of their body is in constant motion!  It becomes impossible for them to stand in “position” with the rest of the class and their attention span seems short. Youthful energy is one of the main causes, of course, however if the behavior is not stopped immediately, troubles will arise which include: rolling in/out of the ankles, dancing on the inner or outer part of the foot, slipping and falling, fallen arches, and weakened painful feet and ankles. 

Also if they are a competitive Irish step dancer, these unnecessary movements and gestures must be curtailed right away before their next competition if possible.  Please be aware that the adjudicators can deduct precious points from the score of any competitor who displays any behavior out of the ordinary.  This is especially true if it occurs during those first eight bars of music as it may appear that the dancer has false started.    One small wrong move can cause an otherwise 1^st place performance to be scored as a 2^nd or even lower. 

Please bear in mind that this situation can be easily and quickly corrected.   First, practice the tripod foot exercises as described below at home where the dancer can concentrate on getting them right and not be distracted by fellow classmates.  Secondly, have them imagine that they are being “planted to the ground” just like a flower.   You can even make a game of it and see how long they can stay “planted.”  During class as they stand in “dancer position,” once again have them envision being “planted” into the dance floor.   Before long, they will forget about fidgeting and remain still. 

Many dance teachers are not taught this foundational process of proper foot usage as students and so never incorporate it into their own dancing or teaching. So it is up to the students themselves to learn proper technique on their own.  Here are three exercises using the tripod foot so you can reap the rewards of using proper technique in your Irish dance shoes.

Tripod Foot Exercise 3:  Engaged Tripod Foot in Parallel

Stand or sit on a dining room table chair with you feet firmly on the ground and parallel to each other.  You can do this one barefoot or wearing socks or shoes.

1. Engage the three points of the tripod on both feet at the same time so that your weight is borne equally by all points.  
2. Press all the toe pads gently onto the ground.  Do not allow them to grip the floor or curl underneath.  
3. Activate the arches of each foot. 
4. Think about “planting” yourself to the ground.  The rest of your body should remain still. 
5.  Relax the muscles, tendons and joints of your ankles. 
6. If you are having trouble activating your arches and/or your toes keep scrunching up, bend over and gently press down on your toes to hold them into place. 
7. Hold the position for about 5 – 10 seconds.  Release.  Repeat 10 – 15 times. 

Variations for Irish Dancers

The next two exercises are variations of the one above but specifically geared for Irish dancers.  First do the exercise with your ghillies on and then repeat wearing your jig shoes.  You may find little difference between doing it barefoot and then doing it with the soft shoes.  You should experience a huge amount of differentiation when wearing your hard shoes due to the addition of the elevated toes and heels.

Tripod Foot Exercise 3:  Engaged Tripod Foot in the “10 and 2” position.

Stand with your flat feet and turned out into the “10 & 2” position: left foot stands in the “10” o’clock position and the right foot in the “2” o’clock position.   Heels touching. 
Hold onto a ballet barre or back of chair if you need a little help with balance.

1. Repeat steps 1- 5 for the exercise above exactly. 
2. Does it feel different with your shoes on?  You may need to compensate for any Poron padding in your shoes. 
3. Hold the position for about 5 – 10 seconds.  Release.  Repeat 10 - 15 times. 

Tripod foot exercise wearing ghillies in the 10 and 2 position.

Tripod Foot Exercise 4: Engaged Tripod Foot in the Crossed position

From the “10 and 2 position,” left foot stays solidly in place as the right foot is placed so its toes are directly in front of the left toes.  Employ the same “2 position” for the right foot while resting on the ground.  Both feet should be touching.   Hold onto a ballet barre or back of chair if you need a little help with balance.

1. Repeat steps 1 to 6 for the exercise above exactly.  
2. Hold the position for about 5 – 10 seconds.  Release.  Repeat 10 - 15 times.

Tripod foot exercise wearing ghillies in the crossed position.

Time to Practice and Grow Stronger

Now you have three more tripod foot exercises in your collection.  Please use them.  By applying your weight appropriately on those three points while dancing, your feet and ankles will become strong and stable to handle all your intricate steps, especially leaping and jumping.  General foot pain should be kept to a minimum while ankle injuries due to slipping and falling can become a thing of the past.

The next blog will be the fourth and final segment of the tripod foot with additional exercises for the feet including an excellent one known as “doming.”.  Watch for the post as you don’t want to miss it!

In the meantime remember to employ my 3 P motto: 

PRACTICE                      PRACTICE                            PRACTICE

Have fun and enjoy your dancing!

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[i] Como, William.

[ii] Ibid.