Other Articles

What is Pilates?

Using the Magic Circle
originally published in the Body Tonic newsletter, "The Elixir"

The Many Benefits of Working Out with a PhysioBall

Survive the Drive
________________________

Blog
Elaine's latest thoughts and experiences about pilates and other points of interest.
View Blog >>
________________________

Contact Elaine
Have questions or comments
about pilates? Email Elaine >>
________________________



Visit Rhinebeck Pilates,
Elaine's Pilates Studio>>

<<Articles

Freedom from Muscle Cramps

Do your legs or feet specifically cramp up while pointing or a flexing at the ankle? Cramping in this situation is very common. It's not surprising, when you consider all the muscles and bones your body actually uses to flex and extend the ankle. Just one foot is made of 26 bones, 33 muscles, 31 joints, and over 100 ligaments! Beyond that, consider how some of the muscles are intrinsic (short muscles running between foot bones) and extrinsic (leg muscles that extend into the feet and control foot movement).

Here is a simple way to strengthen and stretch both the intrinsic and extrinsic muscles on your way out the door every day. First, while standing up in socks or bare feet, lift all the toes up off the floor, and lower them all back down. Roll each ankle around. Try each of these exercises between 5 and 10 times. Then, after putting on shoes, stretch the calves by stepping the arch of the foot up the wall with the heel placed on the floor. Don't bounce in the stretch. Feel as though you are lifting the weight of the body out and up from the calf. Practice these exercises daily.

While in class, consider the way you are pointing and flexing, and really think about where we are working from in Pilates, which is the center line of the body. Try pointing more gently, or just relax the foot instead of pointing. During the exercises, it is easy to focus on the "scoop" and almost forget about the rest of the body. Allow the whole body to move through each exercise with ease and precision. Remember, we are working from the center. Point from the powerhouse, not the toes. A flex reaches out and away from the center; it is not a harsh pulling back of the top of the foot.

Another common reason for cramping is simply dehydration. During exercise we lose water from our bodies through sweat. Drinking coffee or caffinated tea before class can advance this dehydration! A good idea is to drink water before, during, and after a workout if you frequently experience muscle cramps and see if this is all it takes to decrease muscle tension. If this doesn't help, keep in mind that the nutrients we consistently consume play an important roll in the efficiency of our muscles. In order to work efficiently, our muscles rely on a balance of common yet essential vitamins and minerals, specifically sodium, potassium, magnesium, calcium, iron, and zinc. These minerals are collectively known as electrolytes. A balance of electrolytes speeds up the absorption of water in our bodies. The sports drink Gatorade is an excellent remedy for muscle cramping because it hydrates the body as a liquid and also contains all the essential minerals to aid hydration. If you're thinking that Gatorade is scarily neon and high in sugary calories, I have to agree.

Instead, try drinking coconut water (not coconut milk) before each workout and has experienced a complete absence of muscle cramps! It's amazing. Coconut water is low in fat and calories, with a natural balance of sodium, potassium, and magnesium (the essential electrolytes). It's a great, natural alternative to Gatorade, and it's not neon. Coconut water can be found in health food stores. Another proven remedy for muscle cramps is Quinine water. Quinine is found in tonic water (just check the label, because not every brand of tonic water contains quinine). To benefit from quinine, bring a small bottle with you to class and sip it just as soon as you feel a cramp coming on. Typically, the cramp will disappear in a matter of moments!

I hope my ideas are helpful to anyone plagued by muscle cramps!