minicoopergrl started this discussion ·
Since I FINALLY got the basic invert consitantly, ive been through the moon. Its taken me 4 years to finally get. Well my issue is my calves cramp up big time when I invert. Im thinking my fear is still there and my toes go into hyper-pointing and causes my calves to cramp. Any thing I can do to get it to stop???
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Meleania ·
when I came back to pole dancing after my half year break my calf would cramp up when I inverted. it wouldnt happen as often if I was warmed up before I tried it. it stopped after a week or so
I got really, really bad cramping in my calves after doing a workshop and lesson back to back (one night then the next morning). I definitely felt it was from obsessive pointing. I did some gentle lunges, straddle and pike stretches on the floor with flexed feet, and had my guy rub out my calves for me, starting really gently then going into deep tissue massage. Not necessarily in that order. Massage helped the most. Stretching seemed to reinforce the progress of the massages, but I didn't get much relief unless used in combination with the massage. I also took ibuprofen. But my calves were literally so locked up that I couldn't go up and down stairs without feeling like I would fall due to the limited range of motion in my feet/ankles from my calves being sooo tight.
I had my husband rub my calves (after some neogitating 🙄 ) and he asked me if I stretched them before I inverted. I said no, we normally dont stretch them. He suggested I should add them to my stretch routine before I pole. I really do need a 30 stretch session before I can even pole now. The problem is our classes are 50min and we have about 10min of stretching. Its nice every now and then to be married to a guy who has an exercise science degree.
Instead of pointing your toes try pulling your heel to your calf. It really makes a difference in grip and the cramping thingy. If you can stomach tonic water, bring this with you. The quinine in it is a homeopathic remedy for leg cramps and works almost instantly.
Bananas also work. My momma gave them to me all the time as a kid for growing pains. They really stop cramps fast. I didn't know tonic water had the same benefit.
When I first started inverting, I had some probs with cramping (although more in my feet than calves) but the more I did it and the more comfortable I got with it, it just kinda faded away. Now the only time I have calf cramping in particular is if I'm trying to go into the butterfly from a jamilla mount and I haven't done it in a while. Then the pain catches me unaware so I have to abort part way through and just do a gentle calf stretch, which definitely helps (the common one where you stand feet parallel then step one back, bend the front knee and stretch the back leg out straight). If your calves are tight in general, you could try using one of the foam rollers that are commonly found in gyms etc to gently roll them out (do a search online about them - they're magic for runners with tight calves so imagine it'd work the same for other disciplines!). ps. I have some recollection about magnesium supplements being good for cramping - I'm presuming that's the rationale behind bananas?
Yeah, I did not either until I had gotten some samples of Hyland's Leg Cramp at the Arnold 2 years ago. After a little research I found that quinine has been used (and prescribed) for years. I have been out dancing and have gotten terrible toe or foot cramps and it really works miracles. Plus any bar or restaurant that you go to has tonic water!
Saar ·
I don't know what it is, but banana's really work! I had a lot of cramps in my calves a while ago. Like everynight when I went to sleep, actually everytime I sat down for a more than a minute. Eventually I could 'see' them coming, and then I would start stretching immediately, so them my calves would never really lock up. However, this meant I was doing lunges at least 3 times a day... Then I also followed my moms advice to eat a banana every 2 days, and eversince I do that, I've not had one cramp! No matter how hard I work out! (btw sorry for my crummy English 😳 Is 'eversince' even a real word? 🙂 )
I went to the studio to play and really took my time stretching. I think the cramping is out of my fear (of what youve got me), as more and more comfortable I get with the invert (I will get it in shoes!!!) the less cramping I should get.
Cramping is caused by dehydration which causese an electrolyte imbalance (calcium and/or magnesium or potassium) or by pushing a position your body is not use to or ready for....either not stretching and warming up properly or you're pushing a stretch or position to a point where your muscle is use to it yet. Never heard about the tonic water working so quickly...that's an interesting idea.
I dont think im dehydrated, I drink 2L of water before 3p. someitmes I can get to 3l in a day. I think its totally pushing my body to a place its never been before, which is what im doing - pushing myself out of its comfort zone. Thats the way im gonna grow in my pole right?
Meleania ·
that actually might not be enough water for you as I drink 2L of water every day and sometimes im still dehydrated and thirsty on days I pole
I went to the studio to play and really took my time stretching. I think the cramping is out of my fear (of what youve got me), as more and more comfortable I get with the invert (I will get it in shoes!!!) the less cramping I should get. Tell me about it! I cannot invert in shoes for the life of me!!! 😕
Based on an online hydration calculator I came up with the following for myselfand I exercise MORE than 90 minutes in a day but that's the highest choice they had. How Much Water You Need to Drink Today Hydration Calculator A person who is 150 pounds and is exercising for 90 minutes , is not pregnant, is not breastfeeding, does not live at a high altitude, does not live in a dry climate, drinks 0 alcoholic drink(s), when the weather is very hot or very cold, and is not sick with fever or diarrhea should have: 100 ounces of water today, or 3 liters. Here's the link to that one: http://nutrition.about.com/library/blwatercalculator.htm
just took that quiz, I should be drinking over 4L of water. Better go fill my water bottle up!
I don't get it from inverting... but do always get it from caterpillaring up after I invert. Typically happens when I'm in heels, not so much barefoot. Have no idea.... but it may be that your legs are too bent in general. I noticed from watching my own videos that my legs were really bent in a regular invert. I'm trying now to straighten them out... and let my back hang down more and rely on more of my feet than my knees. Dont know if that helps...
Meleania ·
Today I inverted and got into the caterpillar position to try to do a shoulder dismount (couldnt get it off my collarbone) and my calf started cramping up
Cramping (when not caused by dehydration or salt imbalance) tends to be caused by confused muscles. When you say you're pointing your toes like crazy, are you pointing them ALL the time? I find the most common cause of calf cramp is from flexing the foot when your knee is bending. Pointing toes and bending the knee use the same muscle (calf), so if at one end you're contracting (bending the knee), and at the other end relaxing (flexing the foot up) the muscle gets confused. I used to get cramp all the time when air-inverting, as I'd flex my feet AS I did the invert, but by the time my legs were over my head and I could see them, I pointed (So it took me ages to realise the problem).
