Input on foot cramps, need help!

Savyna
Savyna Posts: 789 Member
edited November 20 in Fitness and Exercise
I've been working with the barbell for the past 6 weeks and as the weight has progressively gotten heavier I've gotten some debilitating foot cramps at the end of the workout session.

I thought it might be that I need to eat something before working out (I generally workout fasted), so I'd have some oats, tea (for the caffeine) and a banana. That helped for a bit, but then I had to stop drinking caffeine because of some kidney stone issues. I continued having something to eat before working out as well as ensuring I hydrate properly before, during and after the workout.

Unfortunately, foot cramps keep coming back right towards the end of the workout. Namely when I want to do a deadhang for pull ups (either when I jump up to the bar, or like today when I just stepped off the platform).
This is my workout journal in case that might help.

https://forum.bodybuilding.com/showthread.php?t=159075431&p=1511307641&viewfull=1#post1511307641

I warm up before working out and stretch out afterwards but I can't figure out what to do to help with the cramping or what is causing them to happen. Thanks if anyone is able to shed some light and shed some light on how to get them to stop.

Replies

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Electrolytes...try propel, Gatorade, or Powerade
  • Savyna
    Savyna Posts: 789 Member
    DancingMoosie wrote: »
    Electrolytes...try propel, Gatorade, or Powerade

    I can't get past the taste of gatorade (tastes weird and salty), and so I was looking for solid food sources I could use instead.

    Are muscle cramps like this mainly because of electrolyte deficiencies?
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    They make electrolyte capsules. The easiest way to find out if your problem is an electrolyte imbalance is to try some. Or eat something salty or a pickle and stay hydrated. I used to get cramps when I started swimming. Salty pretzels helped, and just your body getting used to the exercise. Maybe a banana too?
  • WickAndArtoo
    WickAndArtoo Posts: 773 Member
    I also got foot cramps from electrolyte imbalances after working out. I used a powdered electrolyte mixture from GNC and it worked, but if you are picky about the taste the capsules are a better choice.
  • aribel95
    aribel95 Posts: 32 Member
    I got a lot of random cramps after I started working out, try taking magnesium supplements.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    no votes for active-release work on the calves and shin muscles? i just put aside a weekend to do this,


    maybe i just want other people to suffer as well :tongue: but honestly, once i quit putting it off and got down to it it made a huge difference.
  • Savyna
    Savyna Posts: 789 Member
    canadianlbs wrote: »
    no votes for active-release work on the calves and shin muscles? i just put aside a weekend to do this,


    maybe i just want other people to suffer as well :tongue: but honestly, once i quit putting it off and got down to it it made a huge difference.

    Thank you I will try this. =)
  • Savyna
    Savyna Posts: 789 Member
    DancingMoosie wrote: »
    They make electrolyte capsules. The easiest way to find out if your problem is an electrolyte imbalance is to try some. Or eat something salty or a pickle and stay hydrated. I used to get cramps when I started swimming. Salty pretzels helped, and just your body getting used to the exercise. Maybe a banana too?

    Thank you! I didn't realize there were capsules of them. I did mention that I was eating bananas before working out but I'll put some salt on my oatmeal to see if that helps in the interim while waiting on the capsules to arrive. Thanks again for your suggestions. =)
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Savyna wrote: »
    Are muscle cramps like this mainly because of electrolyte deficiencies?

    Sometimes. If an electrolyte supplement doesn't help within a couple days, try some foot strengthening exercises from Youtube daily. Or just walk barefoot or in "barefoot shoes".

    Post an update next week. :+1:
  • Colectable93
    Colectable93 Posts: 38 Member
    I had the same problem, I started taking a magnesium, zync and potassium supplement and I also take a power zero( does not have that salty taste), and drink a little before my workout and during. No cramps since.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Magnesium and pickles.
  • rsclause
    rsclause Posts: 3,103 Member
    My sisters tri-coach said to get some of those salt packs from McDonald's. She said it worked very well.
  • HRHPM
    HRHPM Posts: 1 Member
    Hi there! My podiatrist recommended I drink tonic water daily (for the quinine) for my foot cramp problem. When I run out or forget, the foot cramps return.
  • Rammer123
    Rammer123 Posts: 679 Member
    stretch them calves
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    I use topical magnesium on all muscle cramps
  • The_Movie_Chair
    The_Movie_Chair Posts: 112 Member
    Apple Juice and Water is as good as Gatorade; it's actually healthier and cheaper. Drink enough water and when the cramps get really bad, drink a shot of vinegar mixed with water (apple cider vinegar). It's an old remedy, surprisingly it helps.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    Savyna wrote: »
    Unfortunately, foot cramps keep coming back right towards the end of the workout. Namely when I want to do a deadhang for pull ups (either when I jump up to the bar, or like today when I just stepped off the platform).

    So you work out for a while, then get camps when you take the weight off your feet?

    I think this is a technique and training issue. You need to work on calf and foot strength.

    Basically, lift your weight with one foot at a time on a step or block. Can also be done on a squat machine.

    Now, when you jump up to do pull-ups, don't point your toes. Concentrate on relaxing your feet completely. Do a calf stretch before jumping up.

    BTW: these sort of cramps happen all the time when swimming. I know they hurt and, once started, it's hard to get them to stop.
  • Treece68
    Treece68 Posts: 780 Member
    Coconut water
  • Savyna
    Savyna Posts: 789 Member
    Jthanmyfitnesspal wrote: »
    Savyna wrote: »
    Unfortunately, foot cramps keep coming back right towards the end of the workout. Namely when I want to do a deadhang for pull ups (either when I jump up to the bar, or like today when I just stepped off the platform).

    So you work out for a while, then get camps when you take the weight off your feet?

    I think this is a technique and training issue. You need to work on calf and foot strength.

    Basically, lift your weight with one foot at a time on a step or block. Can also be done on a squat machine.

    Now, when you jump up to do pull-ups, don't point your toes. Concentrate on relaxing your feet completely. Do a calf stretch before jumping up.

    BTW: these sort of cramps happen all the time when swimming. I know they hurt and, once started, it's hard to get them to stop.

    Thank you for this response. I didn't think foot cramps could be caused because of calf and foot strength. I did some calf, foot and ankle stretches just now and I feel good, however I did notice on some of the rotations I could feel the muscles that usually cramp up in my feet are tight.
  • Savyna
    Savyna Posts: 789 Member
    Thanks to all responses with your supplementation suggestions and stretching suggestions. I will update next week on how my feet were after my time with the barbell.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Could also be shoes.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    Just a little more info: foot and calf cramps are very common in swimming because you point your feet. Once they get started, they won't easily stop. You have to stop swimming, grab your foot, and stretch for a whole minute, sometimes several times. Good luck!
  • Savyna
    Savyna Posts: 789 Member
    stanmann571 wrote: »
    Could also be shoes.

    I lift in converses since I heard that a hard soled shoe was better for weightlifting than a running shoe.
  • WendyLeigh1119
    WendyLeigh1119 Posts: 495 Member
    edited July 2017
    canadianlbs wrote: »
    no votes for active-release work on the calves and shin muscles? i just put aside a weekend to do this,


    maybe i just want other people to suffer as well :tongue: but honestly, once i quit putting it off and got down to it it made a huge difference.

    I'm there. I used it *begrudgingly* after seeing how much deep calf and foot stretching and release are recommended for Plantar Fasciitis. Never imagined I could ditch the insoles and compression socks. No more flare ups in months!

    I even use Gua Sha kits to mimick the effect of Graston Therapy without the expensive tools. Whatever helps! :D
  • lokihen
    lokihen Posts: 382 Member
    canadianlbs wrote: »
    no votes for active-release work on the calves and shin muscles? i just put aside a weekend to do this,


    maybe i just want other people to suffer as well :tongue: but honestly, once i quit putting it off and got down to it it made a huge difference.

    I started doing these last week, hoping to avoid recurring achilles pain. No foot pain since...staying hopeful.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    edited July 2017
    WendyLeigh1119 wrote: »
    I even use Gua Sha kits to mimick the effect of Graston Therapy without the expensive tools. Whatever helps! :D

    off to google!!

    eta: *glurk* no thanks.
  • Savyna
    Savyna Posts: 789 Member
    Today was gym day. I did the calf and foot mobility stretches I found yesterday, along with my usual warm up. I also bought a different flavor of gatorade (glacial cherry) and some coconut water and mixed it together. I sipped on that during the workout and made sure to pace my water intake to make sure I wasn't somehow diluting the electrolytes. Between sets I'd also do some foot stretches to make sure nothing was getting tight. I finish my session and begin walking away from the power rack and then my left foot decides to start seizing up. I stop and do my ankle rolls and it goes away. ._. During my walk to the supermarket and home after the gym, my feet felt tired and also on the edge of wanting to cramp up. I finished that bottle of gatorade and coconut water, I feel that should mean it's not an electrolyte issue (I ate extra salt last night at dinner hoping that would help). Maybe it is the shoes. Last Saturday I lifted (in the grass at my bf's house) barefooted and had no issues.

    Next gym session I will try lifting with just socks on and see how that goes. Will continue with the foot and calf stretches and foam rolling. Hopefully soon I can figure out the issue so I can be free of these cramps.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Savyna wrote: »
    Today was gym day. I did the calf and foot mobility stretches I found yesterday, along with my usual warm up. I also bought a different flavor of gatorade (glacial cherry) and some coconut water and mixed it together. I sipped on that during the workout and made sure to pace my water intake to make sure I wasn't somehow diluting the electrolytes. Between sets I'd also do some foot stretches to make sure nothing was getting tight. I finish my session and begin walking away from the power rack and then my left foot decides to start seizing up. I stop and do my ankle rolls and it goes away. ._. During my walk to the supermarket and home after the gym, my feet felt tired and also on the edge of wanting to cramp up. I finished that bottle of gatorade and coconut water, I feel that should mean it's not an electrolyte issue (I ate extra salt last night at dinner hoping that would help). Maybe it is the shoes. Last Saturday I lifted (in the grass at my bf's house) barefooted and had no issues.

    Next gym session I will try lifting with just socks on and see how that goes. Will continue with the foot and calf stretches and foam rolling. Hopefully soon I can figure out the issue so I can be free of these cramps.

    The Chuck's may not be giving you enough space to spread your toes. A half size up or wider may be all you need.

    Some folks do socks or Vibrams instead of chuck's.
  • Savyna
    Savyna Posts: 789 Member
    I got a new pair of chucks (real ones this time, not a knock off). They did well with my workout yesterday. I've kept up with my foot and calf stretches/mobility work and haven't had an issue with cramping since last month thankfully. Thanks again everyone for the input.
  • WickAndArtoo
    WickAndArtoo Posts: 773 Member
    Savyna wrote: »
    I got a new pair of chucks (real ones this time, not a knock off). They did well with my workout yesterday. I've kept up with my foot and calf stretches/mobility work and haven't had an issue with cramping since last month thankfully. Thanks again everyone for the input.

    That's great! I'm glad it's feeling better/working for you!

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