The Eight Main Causes of Cramps: Causes 5 - 8, Part 3

Anti-cramp food:  Bananas, Oranges, Carrots, Tomatoes, Grapes and water.

My Latest Cramp Attack

My life certainly has not been “pain free” over the last two weeks!  In fact, during class last night a multitude of foot cramps began attacking me one after the other alternating in both feet.  These unwelcome pains took place about an hour after doing a series of “point and flex” and other stretching exercises.  Wow!  I instinctually pulled back on my feet as each new spasm gripped me rapidly employing my “quick cramp release tip.”  Thankfully they “released” almost immediately! Luckily for me, the rest of the evening I remained cramp-free. 

Too Much Stress Is Hard for the Body

The ultimate cause?  Not sure but I had undergone a very hectic and disturbing hour immediately before heading for class.  By the time I walked to my car, my nerves were shattered!  I could feel “each minute” of that past hour literally weighing down my whole body but most noticeably in my neck and shoulders. I knew I only had twenty minutes during my drive to the studio to calm down and relax my body or my dancing would most certainly suffer.   

Employing a series of relaxation tricks learned from my days of taking Alexander Technique lessons and most recently from working with EFT (Electronic Freedom Technique  - a tapping protocol,)  I was able to threw off most of the excessive tension and relax my body by the time I parked my car.  I felt quite relieved by the time I entered the studio, yet I knew remnants of the tension remained deep inside. 

Carrying around multitudes of needless stress and anxiety is not healthy and can initiate any of your muscles to do funny things at any time!  This story illustrates superbly the fifth major cause of cramps…….performance and class anxiety.  Read on.

Last 4 Main Causes of Muscle Cramps in Dancers

5. Performance/class Anxiety.   Suffering from extreme “nervousness” or “apprehensiveness” during competitions, at important performances, or even while participating in your weekly dance or exercise classes often results in cramping.   Some dancers undergo fluttery “butterflies” in their stomachs before going out onto the stage.  Others find that all that tension just amasses directly in their shoulders “tying them up in knots” for hours or even several days.  

While for people like me, the nervousness heads straight down to our legs making them feel like heavy lead pipes! For a long time, I often cramped in my calves and arches as I danced through the first two competitions,  specifically after the added stress and strain of driving in the car the day before and all those weeks of extra practicing. I was so disheartened at first! Then I noticed that as I completed each subsequent dance competition, my anxiety began releasing little by little so that by the time I got to my last one, I felt great!  Amazing.

What can you do to combat this extreme nervousness?  Find a relaxing technique or food that works for you.  I have found great success using the Alexander Technique, EFT (Emotional Freedom Technique), Bach Flower Remedies, essential oils, aromatherapy, and color therapy just to name a few.  Experiment with different ones and find those that work best for you.  Release your anxiety then you can “release” your cramps into oblivion.

6. Vitamin or mineral deficiency and dehydration of the body.  Water, salt, potassium, calcium, and magnesium all play crucial roles in keeping you from cramping.  Your storehouse of these vital substances is depleted with physical exertion and through sweating. To achieve optimum results as a dancer, proper levels must be maintained in your body every day.

“Potassium is critical to life” writes Dr. Mark Stengler, N.D., in his book, The Natural Physician’s Healing Therapies Proven Remedies that Medical Doctors Don’t Know About.   The superstar status for potassium will be discussed a future blog but right now just be aware of these basic star qualities: it is essential for the proper functioning of cells as well as to “prevent high blood pressure, muscle cramps, and for normal heart functions…muscle contractions; nerve conduction; glucose, protein, and carbohydrate metabolism; kidney and adrenal function; and water balance.”[i]  Now you understand its importance?  Good.  

It is important to “balance” your potassium with calcium and magnesium. Magnesium is the “second most abundant mineral” after potassium in the body but most children and adults do not get enough in their diets.   A deficiency will show up by producing “muscle cramps, spasms, and weakness fatigue; irritability and personality changes; confusion; loss of appetite; poor coordination; and cravings for sweets.”[ii] And that is just to name a few of the symptoms.  Oh my!  

You can easily replace deficiencies by eating the right kind of foods.  Those high in potassium include fruits and vegetable such as: bananas, oranges, potatoes, carrots, avocados, tomatoes, apples and dried peaches.  Foods that rank high in calcium:  low-fat milk products and cheese.  To get more magnesium, eat more whole grains, green leafy vegetables such as spinach, legumes, squash and pumpkin seeds, beans and lentils, avocados, dark chocolate, dried fruit, and bananas.

Proper Hydration is Key

If the body is poorly hydrated, it cannot function properly.   Dehydration results from not drinking enough water and other liquids or from drinking the wrong beverage such as alcohol or sodas in excess.  Combat this dehydration by sipping down plenty of fluids.  Plain old water works well but enjoying a bottle of any “electrolyte/carbohydrate replacement drinks such as Gatorade may work even better.    

A great example of their importance can be illustrated when the Florida Gators football team which began drinking a “special infusion” after each practice, each game and again at dinner.   By the end of the season, the players experienced less muscle soreness than the year before.  This sports drink, later called Gatorade, was “high in carbohydrates, which the body quickly turns into glycogen to be used as fuel for the muscles.”[iii]    

The best way for dancers to use these replacement liquids is to drink half a serving 30 minutes before class and then the remainder 30 minutes after class.  Try them and see what happens. A word of caution, drink Gatorade or its equal but are just water with vitamins added.  I had a bad reaction after drinking one just last month:  dizziness, fluttering eyelids, and racing heart to describe some of my symptoms within 10 minutes of my initial sip.  It wore off fairly quickly but I felt terrible.  Experiment with products and find what works best for you.

7. Circulatory problems.  If your body cannot properly circulate its oxygen-rich blood and other vital fluids, its fragile chemical balance will be upset and in consequence create muscles spasms.  Whenever you must sit or stand still for long periods of time, walk around slowly as often as possible to keep your blood flowing and the oxygen moving!  Also make sure that no piece of clothing or equipment, such as tight sleeves on a jacket or perhaps your shoes, is constricting you.  

Here’s another great tip from the Wilen’s book:  Rock in a rocking chair for about an hour before bed. This simple activity can provide therapeutic assistance to prevent varicose veins and blood clots by improving your circulation….and you guessed it, relieve you have many a cramp.[iv]  (Sine reading this tip, I have starting “rocking” after coming home each night.  It’s totally enjoyable and works as a stress reliever as well.)

8. Medications.  Any prescribed medications can rob the potassium, calcium and magnesium needed by your body to stay healthy especially in active people.  This is particularly true when taking any type of diuretic which jeopardizes your potassium levels.  In addition some medications are known to specifically reduce magnesium in the body which includes:  digoxin, corticosteroids, birth control pills, theophylline, and warfarin.[v]    Other depleting culprits include migraine medications and caffeine.  

Follow the same advice for number 6 as this too, is a symptom of a vitamin or mineral deficiency.  Eat one to two bananas or oranges in addition to drinking lots of water.  Find natural substitutes when possible.  For example, natural diuretics include eating cucumber, celery or lettuce. [vi]  Remember that these are common side effects of taking medications and as with any medical condition, always talk to your doctor first.

Conclusion of the Discussion on Cramps 

This concludes our first look at cramps.  I hope that you have found it extremely informative but, believe me; this only scratched the surface of the subject.  We will revisit it sometime in the future but if you have any tips or comments, type them in the comments section below this post.  Thank you.

In the next blog we will look at keeping a dancer’s journal and scrapbook, a very important component on dancer’s road to achieving their best.  Watch for it.

Until then….Stay pain free!   Have fun and enjoy the dance! 

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[i] Stengler, Dr. Mark, N.D., The Natural Physician’s Healing Therapies: Proven Remedies that Medical Doctors Don’t Know About, Prentice Hall Press, 281 Tresser Blvd., Stamford, CT 06901, 2001, p. 369.

[ii] Ibid, p. 319- 320.

[iii] Kirchheimer, Sid and The Editors of Prevention Magazine, The Doctors book of Home Remedies II, Rodale Press, Inc., Emmaus, Pennsylvania, 1993, p. 360.

[iv] [iv] Wilen, Joan and Lydia, Bottom Line’s Healing Remedies –Over 1,000 Astounding Ways to Heal Arthritis, Asthma, High Blood Pressure, Varicose Veins, Warts and More! , Stamford, Connecticut, 2006, p.135.

[v] Stengler, Dr. Mark, N.D., The Natural Physician’s Healing Therapies: Proven Remedies that Medical Doctors Don’t Know About, Prentice Hall Press, 281 Tresser Blvd., Stamford, CT 06901, 2001, p. 320.

[vi] [vi] Wilen, Joan and Lydia, Bottom Line’s Healing Remedies –Over 1,000 Astounding Ways to Heal Arthritis, Asthma, High Blood Pressure, Varicose Veins, Warts and More! , Stamford, Connecticut, 2006, p.134- 135.

The Eight Main Causes of Cramps: Causes 1 – 4 Part 2

Yellow Daffodils can relieve stress.

The Eight Main Causes of Cramps:  Causes 1 – 4   Part 2

So experience any cramps since my last blog post?  If you answered yes, did you remember to use my quick tip on how to alleviate cramps quickly?   I sincerely hope so! I frankfully admit to being compelled to use it on several occasions myself!  

One particularly painful episode hit me broadside out of the blue one evening traveling along the lower side of my right leg just below the knee.  It took me aback at first because I don’t usually suffer from cramps in that general area.   I immediately wondered if pulling my foot back towards my upper body would incorporate the muscles causing the pain and ultimately stop the spasm in its tracks.   With nothing to lose and everything to gain, I flexed my foot accordingly and felt the pain lessen substanstantially in an instant.  Yes! I released the foot and then flexed it once again….. it had vanished!

This story narrates that a muscle spasm can hit anytime, anywhere and always when you least expect it.  The tip works for various cramps no matter their precise location even when slightly modified.  Just remember to use it!

First Four Causes of Muscle Cramps in Dancers

The more we can avert these fun suckers from taking place, the better and more relaxed we can dance, rest and play.  Without further ado, let’s turn our full attention to discussing the first four main causes of muscle cramps suffered by dancer the most: 

1. Fatigued or overworked muscles.   Taking part in a long and/or strenuous dance or exercise session may trigger your muscles to tire at some point after completion Many times the effects of this “misuse” are not felt until hours after ceasing your activity.  You feel exceptional while falling asleep that night congratulating yourself for a job well done.  The next morning reality hits you like a ton of bricks (literally!) making it almost impossible to drag yourself out of bed as your muscles scream in full revolt! Then you immediately wonder, “Now what do I do?” Right? 

Per Dr. Gabe Mirkin, M.D., sports medicine practitioner of the Sports Medicine Institute in Silver Spring, Maryland, “Every time you exercise, your muscles are injured….It takes 48 hours for muscles to heal from exercise.  Soreness means damage, and you should stop exercising when you feel sore.”[i]  

Uh oh! So now what can you do?  Well he also advises that in order to start the healing process immediately, gentle stretching should be performed.  Stretching? Yes, stretching as it lengthens the muscles which have been “shortened” from the injury thus allowing for healing to commence and to make it less likely to be injured or torn in the future.[ii]  

Learn to take your body seriously and be savvy when it shows signs of fatigue.  Discontinue your activity as soon as possible.  If attending class or at a competition, it may not be plausible for you to stop immediately so keep going until you can.  Slowing down your pace and taking breaks can help tremendously to lesson the “damage.” 

Dr. Allan Levy, M.D., a director of the Department of Sports Medicine at Pascack Valley Hospital in New Jersey and team physician for the New York Giants football team and the New Jersey Nets basketball team, advises that to combat cramps and spasms, “gradually stretch the muscle out and you’ll get the muscle to relax.”  In regards to times when you drive yourself too hard, the amount of rest needed to get your muscles back to prime shape depends on the “severity of the injury and the situation.”  So a cramp may require a few minutes of rest while a severe strain make takes hours, days, or weeks to heel.[iii]  When you deem possible, let your body and its’ overtaxed muscles rest the next day at the very least.

One of the best remedies includes elevating your feet and legs for at least 5 to 10 minutes before retiring for the night.  Simply lie down with your back on the bed.  Place both feet flat on the wall in a resting position higher than the rest of your body.  Just lay still and relax everything for about 10 minutes.  Elevating your legs and feet jumpstarts your body to eliminate some of the toxins, such a lactic acid, that has accumulated in your muscles while dancing and improves your overall circulation. Repeat again in the morning if desired.[iv]

 

2. Weak muscles of the leg and foot.   “Feebleness” in the muscles transpires from a lack of exercise, improper use, illness, or injury.  Cramps specifically in the foot occur from possessing weak “intrinsic” and “extrinsic” muscles.  The extrinsic muscles are situated beginning in the lower leg and then connect to the bones of the foot.  In conjunction, four layers of intrinsic muscles run across the bottom and then attach at each end of its’ bones.  These vital muscles assist dancers to achieve three fundamental tasks: 

-          to rise up high on the toes

-          to move their toes while walking

-          to prevent their toes from curling under when pointing the feet.[v]

 

Now do you realize their true importance?  For a dancer…imperative!

The best remedy includes performing a great number of strengthening exercises designed specifically for a dancer’s feet, arches, and legs.  Also remember that engaging your “tripod foot” and maintaining equal weight distribution on each of those three points as you dance is crucial to preventing cramps and avoiding long term injury.  Start by completing all of the tripod foot exercises already discussed in the previous blogs paying special attention to number 5 the “dooming exercise.”  (Over the next few months, other exercises will be introduced to be added to your dance bag of knowledge to further augment your progress.) 

As your intrinsic and extrinsic muscles get stronger, the cramping should magically disappear usually within a few days or weeks depending on how often you workout. Aim to complete about 10 minutes of exercising at least 3 times a week.  Just keep in mind that if you stop for a prolonged length time, do not be surprised if the cramps return again.  Don’t be alarmed, just continue, employ your quick release tip and let them pass into oblivion. 

3.  Learned something new.  Anytime you learn a “new move”, it may necessitate using a new muscle group not previous engaged before and/or might require you to support the weight of the body differently.  Both scenarios often result in additional stress and strain.  

The problem is common among beginner dancers or exercisers whose muscles prove to be weak or just not yet quite strong enough to do the step properly.  Even professionals who have danced for years will still undergo the same muscular soreness.  In Irish dancing, different muscles must be engaged to master the more challenging steps.  So as you “move up ladder” from beginner to novice to prizewinner to champ, the steps get faster and more difficult necessitating the use of more and more of your muscles.  (It never stops!)  Some good advice is to keep repeating the dance step or exercise over and over allowing your body to become stronger and stronger.  Finally as it adapts, any cramps you may be experiencing will stop. 

4. Tight shoes.  Almost everyone will deal with “tight shoes” at some point in their dancing career but the problem rages rampantly among ballet and Irish dancers.  Irish dancers use two types of shoes: the soft pumps known as ghillies and the jig/hard shoes.  A breaking-in period exists every time new shoes are purchased.  For dancers over the age of eighteen whose feet have stopped growing, the shoes must fit skin-tight at first due to their extreme stretchibility.   The reverse is true for children.  Owning to their ever-growing feet, all dance shoes should be bought one-half size larger then their regular fit (and I mean ONLY one-half size!)  (The dangers of improper shoe sizing for Irish dancers will be discussed in greater detail in my book to be released in January 2014 entitled Irish Dance Shoes Decoded:  Tips, Tricks, and Tools Every Dancer Can Used to be published in two volumes.  Watch for it!)

To minimize this problem, buy used shoes which are already broken in by someone else.  Key fitting point:  Place them on their feet.  If the dancer’s toes try to curl under at all,  that signals that the shoes are too small and must get a larger size.  If the shoes are brand new and unworn, work on breaking them in everyday until they stretch and fit.   Once you do, the cramps (and blisters) should stop.  Wearing tight shoes for even a very short period time can create pains in the feet, legs, and even across the backs of any dancer.  In my case, the nails of my big toe become painful and sore to the touch for at least 24 hours AFTER I take off the painful offenders.  If your feet hurt during class, explain to your teacher your problem and ask to take the shoes off for the rest of the time.  

As soon as possible after class, take a few minutes to “massage” your feet and toes.  It can help release unwanted toxins and help boost your circulation.  It always feels great!

In Conclusion

Lots to digest, right?  I know but I really want you to be able to dance and live as pain-free as possible.  But before I go…

Another Quick Tip to Alleviate Cramps

This is extremely easy to do and can be learned in an instant.  It uses a simple acupressure technique called “aucupinch” and is found in Bottom Lines’ Healing Remedy book by Joan and Lydia Wilen.“As soon as you get a cramp, use your thumb and your index finger and pinch your philtrum – the skin between your upper lip and your nose.  Keep pinching for about 20 seconds.  The pain and cramp should disappear.” [vi]

 

Don’t you love!  Until next time when we will look at the last four main causes cramps.  Stay tune and enjoy the dance.  

Sharon

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[i]The Editors of Prevention Magazine, The Doctors book of Home Remedies, Rodale Press, Inc., Emmaus, Pennsylvania, 1990, p. 434.

[ii] The Editors of Prevention Magazine, The Doctors book of Home Remedies, Rodale Press, Inc., Emmaus, Pennsylvania, 1990, p. 437.

[iv] Wilen, Joan and Lydia, Bottom Line’s Healing Remedies –Over 1,000 Astounding Ways to Heal Arthritis, Asthma, High Blood Pressure, Varicose Veins, Warts and More! , Stamford, Connecticut, 2006, p.135.

[v] Watkins, Andrea and Priscilla M. Clarkson, Dancing Longer, Dancing Stronger: A Dancer’s Guide to Improving Technique and Preventing Injury, Princeton Book Company,  Princeton, New Jersey,  1990, p. 62.

[vi] Wilen, Joan and Lydia, Bottom Line’s Healing Remedies –Over 1,000 Astounding Ways to Heal Arthritis, Asthma, High Blood Pressure, Varicose Veins, Warts and More! , Stamford, Connecticut, 2006, p.136.