Cramp when inverting

Allgold78 started this discussion · 8/1/2014

Hi! So yesterday I got my first invert, WOOHOOOOOOOO! I'm more than excited about this. Problem is it took many attempts - not because I couldn't get my feet to the pole, but because when I got my outside leg to the pole and the foot hooked on I got terrible cramp in the bottom of my foot and in my calf muscle. Once into position (I found on my successful attempt) the cramp was fine, but that last pull of getting into it was horrible and the reason I couldn't complete all the previous attempts. I had done a lot of calf stretching through the day to prepare for it, I wasn't dehydrated, it shouldn't be a potassium problem, so what is it and how do I stop it? The world looks better upside down and I won't be beaten by a bit of cramp!!

13 replies

Pretty Pixie · 8/1/2014
I always cramp in my calves when doing a leg move the first time. It happened with basic invert, aerial invert, caterpillar, and shoulder mount so far. It only was once each leg that tried the trick, and it worked itself out within the hour. But if it continues to bother you I'd seek out a professional opinion. Maybe a good massage will help? Good luck and super congrats on your first invert!!! :)
Allgold78 · 8/1/2014
I was trying to do it for the best part of 30 mins (which a few breaks while we took it in turns to use the pole) and it didn't get any easier through that time. It didn't get worse either so I suppose that's a good thing! The massage is a great idea. I'm having sports massage for another thing so I'll ask the question. Thanks for the congrats - it wasn't pretty but I'm chuffed to have got there!
RobynPoleDancer · 8/1/2014
It's usually from overly tensing the wrong thing. VERY common when trying to point the toes, but using the wrong muscle to do so. It's a muscle confusion, often because you're trying to contract a muscle at one end, while trying to lengthen it at the other. Also happens if your feet are FLEXED at the same time as you are bending your knees.
Allgold78 · 8/1/2014
Aha, that makes sense. I know my feet are pointed so now the question is how do I fix it? Is it just practice or is there an adjustment I can make?
RobynPoleDancer · 8/1/2014
Don't squeeze your toes. Toes should just extend away. Pull the heel up towards the back of the calf.
Allgold78 · 8/1/2014
Right, will give it a go and let you know :)
k8milly · 8/1/2014
I get cramp too when I invert, or when I try extra hard to point my toes. I know you said you weren't dehydrated but I do find it's worse when I'm dry or I'm tired. I have had it in my side too but I can't always decide why I get it and sometimes I don't get it at all x
WebJunk · 8/1/2014
Put me down also for cramps. What I do is drink water an hour before if I can plan ahead. It takes time to work through your body. Also when you are inverted things are draining away from your legs.
Veena · 8/1/2014
You could try To foam roll before and work on pointing the foot daily or anytime you pole. The more you practice the more natural it becomes. As mentioned don't curl and scrunch the toes. This lesson shows you how to point the foot correctly. 😊 https://www.studioveena.com/lessons/view/50c8ace5-5db0-439e-828c-6a350ac37250
chemgoddess1 · 8/1/2014
Please correct me if I read this wrong, but it appears that you are using your foot to pull you to the pole to get your invert. To get rid of this cramp build the proper strength to invert cleanly without using your feet to pull you up.
Allgold78 · 8/4/2014
Thank you Veena, I'm going to incorporate that into my warm ups now and see if that helps to improve things. Chemgoddess1 Well spotted, lol. Nothing gets past you lot does it ;) Yes at the moment I'm just trying to get my legs up on to the pole and these first couple of attempts I got my feet there but not past the pole. Unfortunately this means I am tending to automatically try and pull myself the last bit with my foot, creating the tightness. It's an automatic thing that I'm doing, not a conscious technique. My aim is to build up the strength to eventually deadlift up, I think I need to keep practicing!
Allgold78 · 8/4/2014
You guys are frikkin awesome!!! So I've just come from class. I put everything you advised into action (before class and during) and BOOM there's the cramp free invert!!!!! One after another....... Got it down on the 40, just need to get it on the 45 now. My home pole is a 45 so now I know I can practice. Thank you!
Veena · 8/4/2014
That's great news!