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| 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:
- Weak muscles in the leg and feet.
- Fatigued or overworked muscles.
- Learning something new.
- Wearing tight shoes.
- Experiencing circulatory problems.
- A vitamin or mineral deficiency.
- Experience class or performance anxiety.
- 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.
[i]
Heinrichs, Jay and Dorothy Behlen, Home Remedies from the Country Doctor, Yankee Publishing, United States, 1999, pp.
128- 129.
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