I’m pretty sure most dancers have experienced foot cramp at some point in their lifetime, you know - that horrible feeling when you’re pretty sure your toes are stuck in a pointed position permanently. Foot cramp is also super awesome at arriving at the best of times, like in the middle of your dance exam barre work or your lyrical solo at dance comps. So, what exactly is foot cramp and how can you combat it?

WHAT IS FOOT CRAMP?

Foot cramp is an involuntary muscle contraction or in normal terms an uncomfortable, painful spasming of the muscles in your feet. Foot cramp usually occurs in the arch of your foot, on top of your foot, or around your toes.

WHAT CAUSES FOOT CRAMP?

Foot cramp is normally caused by dehydration, overuse, low levels of potassium or even just from holding your foot in the same position for a long period of time (ever get cramp when your dance teacher is checking your point?).

SHOULD I BE CONCERNED?

Generally, there is no reason to be concerned if you get cramp in your foot. You can normally get rid of it with a light massage and stretch. However, if it might be worth investigating if you are getting chronic or reoccurring foot cramp.

HOW TO COMBAT THE CRAMP

  1. Stay Hydrated - your muscles need water so making sure you sip on your water bottle during rehearsals will help keep them happy and avoid that annoying foot cramp.

  2. Stretch - make sure you stretch before and after dance class.

  3. Look After Your Body - make sure you take care of your body. Regularly foam roll and gently roll your feet out with a lacrosse ball. Baths in epsom salts are also really good for relaxing those tight muscles.

Next time you get cramp in class don’t freak out and follow these steps to combat it.

Miss Dani x

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