Cramp in the foot during backbends

Yoga Discussion General Yoga
#1

Hello all friends,

I experience these days when I’m in Urdhva Mukha Svanasana a violent cramp in my left foot (only in the left). It’s only affecting the plantar fascia on the inner arch (the line going from the big toe to the heel). It is so bad I have to exit right away that pose and stretch the arch of the foot with deep and long runner stretch.

It happened to me when I started Yoga 8 years ago and I was told tight hips can cause that. But I open my hips quite frequently with Yin yoga and other targeted stretches.

I have scoliosis and weak lumbar especially on my left side (where the spine is rotating and collapsing). What can be the cause of this cramp? and any tips to work it out and stretch that cramp and the initial area provoking it?

Namaste !

#2

Try following for two weeks - daily:

  1. Make sure you warm up before any practice.
  2. Sit (as much as u can) in squat position making sure your heel touching the floor. If you are unable to touch heel on floor then you need to achieve this first.
  3. Try Plantar Fascia Stretch (Standing on toes on the stair and reach the bottom with heel, one leg at a time).
  4. Soak your feet in Epsom salt water.
  5. Avoid Urdhva Mukha Svanasana until you feel pain free in the activities mentioned above.
  6. Avoid heavy gym exercise or running if you engaged in for days until you are trying all these.
#3

You don’t say if you practise UMS with the toes flexed or the whole of the top of the foot to the floor. Whichever you do you could try switching it around. Or you could just substitute Bhujangasana for UMS.