Calf cramps during floor bow

Calf cramps during floor bow2010-07-29T16:28:52+00:00
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  • itsbrendawalsh
    Participant
    Post count: 13

    Floor bow is one of my better poses. I can really get my legs up high, and my instructor has complimented me on it. The problem is, by the end of the pose I have to lower my legs down to avoid a horrible, spastic cramp in my left calf muscle.

    The first time I got this cramp was when the instructor told us to try to get six inches between the knees…and my knees are definitely further apart than that. I squeezed in and BAM! Worst cramp ever…but it didn’t last for very long. Since then, I feel the cramp coming even though I’m not squeezing in…always near the end of the pose…so I pull my legs down halfway to avoid it, then go back in as much as I comfortably can. My first two weeks, I didn’t have this problem, now it happens every class.

    Could a cramp be partly mental? I definitely have come to expect it…but I know there’s something physically happening, too. Has anybody else had this happen?

    My left leg is my weaker and less flexible leg…by a lot. In floor bow, my left leg can’t come up as high as the right. My left leg is also suffering a lot more with daily practice…it’s more sore and I noticed what must be a small area of pulled muscle in my left hamstring a couple days ago.

    Any ideas? Am I just pushing too hard?

    Cyberry
    Participant
    Post count: 67

    Hello,

    I am no expert, but it sounds like you might be overdoing it a bit. When we’re good in certain postures it’s tempting to push yourself that extra bit each time, but in my experience it really is not wise… 🙂 Take it easy in floor bow for a week or so. It’s funny, when we’re required to discipline ourselves to restrain ourselves a bit, we soon gain access to subtleties of a posture that would otherwise remain inacessible, which can be quite rewarding.

    Also, do take care with that hamstring – once injured, it can linger for a long time.

    C

    Gabrielle (The Hot Yoga Doctor)
    Forum Owner
    Post count: 3048

    Hi Brenda

    Thanks Cyberry

    Now Brenda, it really would be worth knowing exactly where you hold your feet. Is it around the toes or opposite the arch or opposite the heels at the ankle, or maybe you hold even closer to the ankle near the shin. I know it’s probably not the latter but I do have to ask!

    The expectation can be playing a part and also your electrolyte balance could be too!

    So please give what I’ve mentioned some thought and get back to us!

    Namaste
    Gabrielle 🙂

    pjparty
    Participant
    Post count: 5

    I had something similar for a while, my left calf would cramp in locust, then again in full locust and floor bow. I was told by teachers to relax into any cramps and let them run their course; it was the body adjusting to a new pattern.

    That didn’t make them go away, so I went in for some massage and they attributed it to the standing separate leg stretching. At the time, during standing forehead to knee, I was unable to get my lifted leg straight, so I wasn’t getting a good enough warmup stretch before doing separate leg.

    They advised stretching my hamstrings and Achilles tendon a little before class so that I could get deeper into standing separate leg stretching to get more hip stretch, then making sure that I bend fully forward before entering toe stand to get that stretch in the butt and back of the leg. That helped and I don’t get that cramp anymore. Maybe that advice will work for you, if not, you might try seeing someone for a massage if your studio offers it.

    bonmar
    Participant
    Post count: 220

    Any cramp anywhere and I know I’ve not had enough water/electrolytes before hitting that class!

    itsbrendawalsh
    Participant
    Post count: 13

    I hold my feet opposite the arch. I take two packets of emergen-C with water before class and hydrate a lot, so I don’t think that’s the problem.

    The cramp is always, always in my left calf. I don’t get them anywhere else or at any other time in class.

    Thanks

    bonmar
    Participant
    Post count: 220

    Funny thing is, if I do get a leg cramp, which is probably only once every ten classes, it’s in my calf during Floor Bow as well. Years ago I could get one in Rabbit as well.

    How long before class do you have the Emergen-C and water? I make sure I have mine a good hour, hour and a half before class time, so it’s had time to be absorbed and not still in the digestive process.

    itsbrendawalsh
    Participant
    Post count: 13

    i take it about hour before class.

    yesterday, the cramps were horrrrrrible. i only made it halfway through the twenty seconds before i had to bring my legs down.

    it’s very frustrating. i’m trying not to push too hard, but this cramp just won’t go away.

    Gabrielle (The Hot Yoga Doctor)
    Forum Owner
    Post count: 3048

    Hi Brenda

    Will you try something for me? Just hold a little higher on your feet above the arch and below the toes at the ball of the foot. Completely relax those calves, relax those toes, and see if you can drive the movement from the thighs upward and the feet backward…

    Let me know how that goes.

    Namaste
    Gabrielle 🙂

    bonmar
    Participant
    Post count: 220

    Funny that you mentioned – could it be mental – the last two classes I’ve had calf cramps in Floor Bow, but on the right leg, not the left. Now I’m wondering…

    bonmar
    Participant
    Post count: 220

    Okay, today I tried to remember what Gab had said, “Completely relax those calves, relax those toes, and see if you can drive the movement from the thighs upward and the feet backward…” I still got a cramp in the left calf. Eventually I tried to not point my toes but to pull my toes back (facing the back wall), that helped just a little, but it’s still crazy!

    Gabrielle (The Hot Yoga Doctor)
    Forum Owner
    Post count: 3048

    Hey Bonnie

    Can you tell me what you do outside of class (after class or before maybe) to work the calf muscle to counter the calf contraction and work out that tendency to cramp? This may be what you need. I can’t say yet!

    Namaste
    Gabrielle 🙂

    bonmar
    Participant
    Post count: 220

    I don’t do anything before or after class connected to leg cramps. I’ve always gotten them, even as a kid, if I pointed my toes while swimming.

    But I will tell you what I tried last night at class which seemed to work! I completely relaxed all muscles before kicking in Floor Bow, then gently tightened my quads and butt and kept my feet absolutely, totally relaxed. No calf cramps!!

    Gabrielle (The Hot Yoga Doctor)
    Forum Owner
    Post count: 3048

    Hi Bonnie

    Great news.

    It actually follows the advice already given but in a way that your body understands and that’s what really matters:

    “Completely relax those calves, relax those toes, and see if you can drive the movement from the thighs upward and the feet backward…”

    translated for you in a cramp free movement:
    “then gently tightened my quads and butt and kept my feet absolutely, totally relaxed. No calf cramps!!”

    Woo hoo! 😆

    Namaste
    Gabrielle 🙂

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