Results 1 to 20 of 20

Thread: Foot Stretch??




  1. #1
    Ultimate BHUZzer MahiraRaqs's Avatar
    Join Date
    Mar 2005
    Location
    Chicago, IL
    Posts
    5,538

    Question Foot Stretch??

    Hi ya'll. I don't know if it's because I'm getting older, or heavier or what but my feet cramp up on me sometimes. Not always at the same time. This hasn't happened in the past. Sometimes, before dancing, during warm ups, during dancing, after dancing. I've worn heels pretty much my entire life.
    What kind of stretch should I be doing that I evidently am not doing?
    I also get pains in the muscles in the front of my legs, right around the shin bone. How do I stretch that?

    Any ideas or suggestions are greatly appreciated. Thanks.


  2. #2
    Mega BHUZzer SamarDahab's Avatar
    Join Date
    Nov 2006
    Posts
    2,071

    Re: Foot Stretch??

    I roll my foot on a tennis ball almost daily. It's orgasmic, lol.


  3. #3
    Mega BHUZzer cbarros's Avatar
    Join Date
    Mar 2001
    Posts
    2,336
    Blog Entries
    5

    Re: Foot Stretch??

    Someone was telling me that Cassandra has some foot exercises that she teaches. I think there might be a DVD??? Anyway, I think it involves flexing and spreading the toes . . . must check in to this more. Rolling the feet on a tennis ball is a good idea too . . . nice massage for sure. I do a lot of ankle circles and point/flex (not extreme points) too to help out that area.


  4. #4
    Master BHUZzer Surida's Avatar
    Join Date
    Nov 2006
    Posts
    3,410

    Re: Foot Stretch??

    Quote Originally Posted by SamarDahab View Post
    I roll my foot on a tennis ball almost daily. It's orgasmic, lol.
    I used to do that too until I found at a store called Ocean State a rubber half ball shape with finger-like protrusions that actually vibrates when I press my foot against it!! Talk about orgasmic


  5. #5
    Mega BHUZzer Linnyg's Avatar
    Join Date
    Oct 2007
    Posts
    2,980

    Re: Foot Stretch??

    I have the same problem! I will be watching this as well.


  6. #6
    Advanced BHUZzer shaabichic's Avatar
    Join Date
    Jul 2008
    Posts
    1,744

    Re: Foot Stretch??

    Quote Originally Posted by Surida View Post
    I used to do that too until I found at a store called Ocean State a rubber half ball shape with finger-like protrusions that actually vibrates when I press my foot against it!! Talk about orgasmic
    that sounds nice! i use a tennis ball as well. i believe there are also stretching bands you can use to flex your feet on. i have very high arches and love stretching my feet.

    mahira maybe u should take a break from heels? it might help?


  7. #7
    Ultimate BHUZzer MahiraRaqs's Avatar
    Join Date
    Mar 2005
    Location
    Chicago, IL
    Posts
    5,538

    Re: Foot Stretch??

    Quote Originally Posted by shaabichic View Post
    that sounds nice! i use a tennis ball as well. i believe there are also stretching bands you can use to flex your feet on. i have very high arches and love stretching my feet.

    mahira maybe u should take a break from heels? it might help?
    I have tried the bands and they don't seem to do anything for me. I have taken a break from heels both in dance and everyday. I wonder if the break is whats causing it.


  8. #8
    Advanced BHUZzer shaabichic's Avatar
    Join Date
    Jul 2008
    Posts
    1,744

    Re: Foot Stretch??

    oh hmm maybe?
    the way ur describing ur pain it sounds like shin splints...i used to get those when i was on the track team in high school..they used to tape my feet and shins


  9. #9
    Ultimate BHUZzer MahiraRaqs's Avatar
    Join Date
    Mar 2005
    Location
    Chicago, IL
    Posts
    5,538

    Re: Foot Stretch??

    Ouch! How do I get rid of it?


  10. #10
    Advanced BHUZzer shaabichic's Avatar
    Join Date
    Jul 2008
    Posts
    1,744

    Re: Foot Stretch??

    i'm really not sure...but i think trying out RICE would help out (Rest, Ice, Compress, and Elevate)
    do u tend to land heavily on ur heels? i think that's one cause of it.


  11. #11
    Ultimate BHUZzer MahiraRaqs's Avatar
    Join Date
    Mar 2005
    Location
    Chicago, IL
    Posts
    5,538

    Re: Foot Stretch??

    Quote Originally Posted by shaabichic View Post
    i'm really not sure...but i think trying out RICE would help out (Rest, Ice, Compress, and Elevate)
    do u tend to land heavily on ur heels? i think that's one cause of it.
    Hmmm, I don't think so. I will pay more attention in the next couple days. I'll try the tennis ball thing too.


  12. #12
    Established BHUZzer 1shadylady's Avatar
    Join Date
    Mar 2008
    Posts
    833

    Re: Foot Stretch??

    Golf balls work well too! Or in a pinch, a wine bottle.


  13. #13
    Ultimate BHUZzer MahiraRaqs's Avatar
    Join Date
    Mar 2005
    Location
    Chicago, IL
    Posts
    5,538

    Re: Foot Stretch??

    Quote Originally Posted by 1shadylady View Post
    Golf balls work well too! Or in a pinch, a wine bottle.
    Mmmm wine.


  14. #14
    Advanced BHUZzer bul_bul_ksa's Avatar
    Join Date
    Mar 2001
    Posts
    1,802

    Re: Foot Stretch??

    I did pilates for a while and was shown some excellent stretches for the feet (I get cramps and pain in the ball of my foot occassionally) however I'd recommend getting tuition on these stretches to ensure you are doing them correctly - when I first did what he asked of me I thought I was doing them correctly until he pointed out minor ankle alignment issues which meant I was not gaining the full benefit of the exercise.

    Of course, funds might be tight so you can always do it yourself - practicing pointing straight out and then bringing your toes up to the heavens can help as too can picking up a hankie with your toes.

    Just did a google and this looks interesting: Pilates for Feet - Pilates Pro - Pilates-Pro.com: The Pulse of the Pilates Industry

    and there are some youtube foot pilates videos (who knew?!)


  15. #15
    Ultimate BHUZzer MahiraRaqs's Avatar
    Join Date
    Mar 2005
    Location
    Chicago, IL
    Posts
    5,538

    Re: Foot Stretch??

    That does look interesting. Thanks.


  16. #16
    I could get used to this! quamar 's Avatar
    Join Date
    Jun 2010
    Posts
    142

    Re: Foot Stretch??

    Wonder if the cramps and the shin muscle pain is related in that when the foot cramps you are tensing other muscles to release the cramp? If pain and cramping are getting in the way of your quality of life, it may be an idea to go see a doctor for advice.

    To prevent cramping, number one rule is to keep hydrated. Sometimes vitamin and mineral deficiency can be a problem - eg. low calcium, iron deficiency? I take calcium (as per my sleep doctor) to thwart night time leg cramps, and an iron supplement (to help out with extreme "two days on the couch, rolled up in a ball" period cramps, but muscle cramps are muscle cramps).

    Sometimes my feet get cramped because they are cold. I wonder if a nice soak in warm water (or a foot spa, with Epsom salts ) as a pre-dance routine would help out too.

    Hope some of this helps :)


  17. #17
    Ultimate BHUZzer ssipes's Avatar
    Join Date
    Jun 2000
    Location
    southern Illinois
    Posts
    5,382

    Re: Foot Stretch??

    Quote Originally Posted by MahiraRaqs View Post
    Hi ya'll. I don't know if it's because I'm getting older, or heavier or what but my feet cramp up on me sometimes. Not always at the same time. This hasn't happened in the past. Sometimes, before dancing, during warm ups, during dancing, after dancing. I've worn heels pretty much my entire life.
    What kind of stretch should I be doing that I evidently am not doing?
    I also get pains in the muscles in the front of my legs, right around the shin bone. How do I stretch that?

    Any ideas or suggestions are greatly appreciated. Thanks.
    Have you started wearing a new pair of shoes recently? Especially any flip-flops, slide ons, sandals of any sort without heel straps?

    I got some chacos with the open heel. No matter how I adjust the straps, they do not work for me at all, and the symptoms they've caused include pain in my arches, metatarsals, and up my shins. Even to the point of making my knees hurt.

    Other than that, have you been doing more releve work recently? You mention being heavier -- did you put on some weight over a short period of time? Again, asking because of an experience I had about 7 years ago. I had put on some weight and stopped exercising, then I started some intensive dance practice, and my style was evolving to include more and more releve. I was allowing my weight to distribute towards my pinkie toe during releve (it was a cheat, due to my decreased strength and increased weight) and bottom line I got a metatarsal stress fracture. It started out as a burning or cramping in my feet after dance practice. As the stress fracture happened, it turned into a constant pain that nothing would dull and no drugs could touch. It took months to heal.


  18. #18
    Advanced BHUZzer Marianna's Avatar
    Join Date
    Mar 2003
    Posts
    1,510

    Re: Foot Stretch??

    it sounds to me that your are potassium deficient. Lack of potassium in your system will cause muscle cramping. I don't know for others, but for me it's always in my feet and sometimes in my lower legs.
    When I take water pills, this gets worse, obviously because with water, there goes potassium.
    The thing about potassium is that you can't find it in high concentration in pill form, because it can cause ulcers, so the highest you'll see is 3 %, I think. You can, however find much higher percentages in food.
    Banana, almond, a lot of the vegetables, etc. Potassiums are usually listed on food lables.
    When you get cramps in your feet, try eating several bananas / day for a few days. Sort of like a banana therapy. A large banana will have about 30 % of your daily needs of potassium. If the cramping goes away then you know it was potassium, and now you know how to fix it.


  19. #19
    Ultimate BHUZzer MahiraRaqs's Avatar
    Join Date
    Mar 2005
    Location
    Chicago, IL
    Posts
    5,538

    Re: Foot Stretch??

    Quote Originally Posted by Marianna View Post
    it sounds to me that your are potassium deficient. Lack of potassium in your system will cause muscle cramping. I don't know for others, but for me it's always in my feet and sometimes in my lower legs.
    When I take water pills, this gets worse, obviously because with water, there goes potassium.
    The thing about potassium is that you can't find it in high concentration in pill form, because it can cause ulcers, so the highest you'll see is 3 %, I think. You can, however find much higher percentages in food.
    Banana, almond, a lot of the vegetables, etc. Potassiums are usually listed on food lables.
    When you get cramps in your feet, try eating several bananas / day for a few days. Sort of like a banana therapy. A large banana will have about 30 % of your daily needs of potassium. If the cramping goes away then you know it was potassium, and now you know how to fix it.
    I never even thought of that. I used to eat alot of bananas and I haven't for awhile now and it tends to get worse when I'm dancing and drinking a ton of water. Hhhmmm. Thanks.


  20. #20
    I could get used to this! Meredith's Avatar
    Join Date
    Feb 2008
    Location
    Durham, North Carolina, USA
    Posts
    197
    Blog Entries
    3

    Re: Foot Stretch??

    Quote Originally Posted by MahiraRaqs View Post
    I also get pains in the muscles in the front of my legs, right around the shin bone. How do I stretch that?

    .
    In ballet we would stretch the top of the foot into the shin by crossing one foot over the other in parallel with the top of the foot on the ground and going into demi-plie very slowly, gently and shallow, holding then rising. As you change levels you can feel the different areas of the top being stretched. Barefoot or in slippers of course. I feel this stretch into my shin.

    Hope it helps!


Similar Threads

  1. for those with foot neuroma issues
    By badriya_al_ahmar in forum Belly Dance Beauty & Costuming
    Replies: 17
    Last Post: 03-08-2010, 09:08 PM
  2. Got Foot Problems? How do you modify your dance?
    By ra-chell in forum Belly Dance Beauty & Costuming
    Replies: 7
    Last Post: 10-30-2009, 03:51 PM
  3. Awesome foot find for rough, calloused feet
    By ambriehlmagycblade in forum Belly Dance Beauty & Costuming
    Replies: 37
    Last Post: 05-22-2008, 07:14 AM
  4. 3/4 shimmy, down hip style: how do you drive it?
    By tigerb in forum Belly Dance Instructor Center
    Replies: 25
    Last Post: 02-16-2008, 01:18 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Statistics
  • Threads 41,769
  • Posts 599,052
  • Members 38,295
  • Welcome to our newest member, Evelyn W. Belli


1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202