om body
In order to properly perform any poses your feet will
need to be correctly aligned.
If there is pre-existing damage then this alignment may
not be achievable immediately and you may experience
discomfort in various areas of your feet.
Also, if you are new to yoga then your feet may not be
used to the movements required in (such as grounding
the four corners of the feet, lifting the arches and making
sure that all your weight is distributed equally between
both feet).
With the appropriate instruction, however, a gradual
and sequential approach should allow you to achieve
the foot and leg movements needed to successfully
accomplish yoga poses.
Common foot problems in yoga
Cramping of the small muscles in the toes
(called the lumbricales and the interossei) or
the muscle along the arch of the foot (called
abductor hallucis): muscles that cause movement
work in pairs, the contracting agonist muscle and
the controlling, relaxing antagonist muscle. When the
antagonist muscle doesn’t relax properly then it can
sustain an involuntary contraction, called a cramp.
Cramps are often caused by muscle fatigue where the
muscles are exercising for a longer period than they
are accustomed to. Also cramps often occur whilst
exercising, when you are dehydrated or you are lacking
some important minerals (for example, potassium,
calcium, sodium or magnesium). Certain illnesses can
lead to cramping in the foot (diabetes mellitus and
anaemia), where blood flow to the toes can be reduced
or the quantity of oxygen being delivered to the muscles
is reduced. Previous injury to muscles can also render
feet prone to cramping during exercise.Tingling in various regions of the feet: sometimes
when muscles in the lower limbs or lower back are
exercised and either increase in size asymmetrically
or spasm, nerves running in between those muscles
that supply the skin can receive increased pressure
resulting in unwanted stimulation with resultant pins
and needles (called parathaesia) or even numbness
(called anaesthesia).Collapsing arches: where there is tightness in the
Achilles tendon and the muscles at the back of the leg this
can lead to strain in the ligaments that support the arch
and the tendon of the muscle tibilas posterior, which also
supports the arch. Prolonged strain to these soft tissue
structures may result in damage and a lowering of the
arches with consequent pain in the arch and heel area.Cracked heels and hard skin: when you increase the
time you spend barefoot, the skin on your feet can literally
dry out as the protective fluids that the skin secretes
evaporate or are physically removed as you walk and
stand. If the top layer of your skin (called the epidermis)
loses moisture, then it may crack (fissures) which can be
very painful if the wound penetrates through the epidermis
into the dermis below. In order to avoid these problems it
is important to look after your feet.^CARING FOR YOUR FEET
Follow the instruction of your yoga teacher who can advise
you of specific exercises to strengthen the soft tissues in
your feet. Here are some other things that might help.n Soak your tired feet in warm salty water for 10 minutes
before going to bed at night, especially if you have been
to your yoga class, dancing, standing or simply walking
for a length of time during the evening. This will soothe
the ligaments, tendons and muscles in your feet and ease
any pain the following morning.
n After washing your feet, always massage in a foot cream. An excellent moisturising example is
Carnation’s Intensive Moisturising Foot Cream (£3.45).
n Whenever you have a chance walk barefoot in the grass or sand. Apart from grounding you,
many people believe this helps relieve stress as well as strengthening and stretching the
muscles, tendons and ligaments in your feet, ankles and calves, which in turn prevents or
relieves knee strain and back problems. (Care should be taken if the skin on your feet has
reduced or absent sensory ability as you may not be able feel sharp or harmful objects
underfoot).
n Perform general foot exercises, like an arch exercise, using a podiatry approved product, such
as Carnation PediRoller (£9.99); roll your bare foot back and forth from your heel along the
arch, repeating 3-5 minutes twice a day. Also this toe grasping exercise: stand on a towel and
using your toes only, pull the towel towards you.
n If problems persist in your feet consult with your podiatrist or GP.