Dealing with Foot Cramps (UGH!)
If you get foot cramps during ballet class, rest assured that you are not alone. Foot cramps often strike at the worst moments during ballet class -- right in the middle of a tendu or during a beautiful arabesque line. Foot cramping can occur under the arch of the foot, and even in the toes. These sharp, sudden spasms often stem from how the foot is being used, strength imbalances, or even nutrition. Here some practical tips about foot cramping, and how to stay cramp-free and dancing strong:
1. Understand that Your Feet May Just Not Be Used to It Yet
If you're new to ballet, returning after a break, or doing more foot-pointing work than usual, cramping can be your body's way of saying, “This is new.” The small muscles in the foot are suddenly being asked to work in unfamiliar ways. As you build strength and coordination, these cramps often subside. Be patient with your feet -- adaptation takes time.
2. Point From the Arch, Not the Toes
One of the most common causes of foot cramping in ballet is gripping with the toes. Overusing the toes not only leads to cramps but also creates tension that can affect your entire line
When you point your foot, think about initiating the movement from the arch and ankle, rather than just curling the toes downward. Visualize the top of your arch pressing upward, as if you're trying to pop the elastics off your ballet shoes. Keep the inside of your heel pressing inward so your foot doesn't curl inward into a sickle-shape. Instead of scrunching your toes from underneath, keep your toes extended long, and reaching away from the end of your foot, while feeling your energy flowing down the top of your foot and out through the tips of your toes.
3. Relieve a Cramp by Standing on It
If a cramp does hit mid-class, one of the quickest ways to ease it is to gently bear weight on the foot. This stretches the muscles and helps signal to your nervous system that the contraction can release. Stand in parallel, roll through the ball of your foot to the heel, and let the arch lengthen naturally. Avoid pulling the toes back forcefully, which can sometimes make the cramp worse. Your teacher will understand if you stop during a combination to relieve a cramp; it's always important to listen to your body, and give it the help it needs, rather than forcing it to continue the combination.
4. Strengthen Your Arch
Weak arches are more prone to fatigue and cramping. Build strength by incorporating a few targeted exercises into your daily routine:
- Doming: Keep your toes relaxed and try to shorten the foot by lifting the arch without curling the toes. (Click here for a good example of a foot-doming exercise.)
- Theraband Pointing: Use a resistance band or towel to practice articulating the foot through demi-pointe to full pointe and back, focusing on a smooth, controlled movement. (Click here for a nice video showing foot and ankle exercises using a Theraband.)
- Towel scrunches or marble pickups: These help activate the intrinsic foot muscles that support the arch. (Click here for a video on towel scrunches.) (Click here for a video showing marble pickups.)
- Class Foot & Ankle Exercises: Do our class foot-and-ankle exercise regularly at home, to promote strength and flexibility in your feet and ankles. As a reminder, that exercise is: 1) Curl your foot inward gripping hard with the toes; 2) Switch and curl your foot outward gripping hard with the toes; 3) Release the grip and with stretched extended toes, circle the foot once inward from the ankle. Repeat Steps 1-3 a total of four times; then reverse it going in the other direction. Next, do 4-8 inward circles of the foot and ankle, then do the same number of outward circles of the foot and ankle. Finish by stretching the leg, ankle and foot into an elongated point, then release and shake out the foot and ankle for about 30 seconds. Then repeat with your other foot. (Click here to see an Instagram video of the exercise.)
Consistency is key -- just a few minutes a day can make a big difference over time.
5. Check Your Nutrition
Muscle cramps (especially if you regularly experience them in other parts of your body) can be a sign of electrolyte imbalance or dehydration. Make sure you're staying well hydrated and getting enough:
- Potassium (bananas, sweet potatoes, avocados)
- Magnesium (leafy greens, nuts, seeds)
- Calcium (dairy, fortified plant milks, leafy greens)
- Sodium (especially if you're sweating heavily)
I always recommend getting your nutrition from healthy foods, instead of supplements. A well-rounded diet and proper hydration are essential to keep your muscles functioning smoothly. If you think you may have a chronic problem with muscle cramps, and might need supplements, talk to your doctor first, who can run some tests to see if you might have some mineral deficiencies.
6. Spend Time Barefoot and Stretch Regularly
If you spend a lot of time in shoes -- especially shoes with mid- or high-heels -- your feet, ankle, and calf muscles can become stiff and shortened, making them more prone to cramping once you start moving dynamically in ballet. Doing things to increase flexibility in the feet and lower leg supports better mobility and responsiveness in class Take time daily to:
- Go barefoot at home to allow your foot muscles to move naturally and reawaken.
- Stretch your calves, ankles, and arches, using gentle foot rolls, downward dog, or sitting stretches with a towel or Theraband.
- Massage the soles of your feet by rolling your arches over a tennis ball or massage ball to release tight fascia and promote circulation. (Click here for a video showing how to use a ball to roll-out your foot.)
In conclusion, by adjusting your ballet technique, building foot strength and flexibility, giving your body time to adapt, stretching regularly, and supporting yourself nutritionally, you can help prevent those painful mid-class interruptions -- and focus on dancing your best.