Input on foot cramps, need help!
Savyna
Posts: 789 Member
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.
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.
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Replies
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Electrolytes...try propel, Gatorade, or Powerade3
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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?0 -
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?3
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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.1
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I got a lot of random cramps after I started working out, try taking magnesium supplements.1
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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
but honestly, once i quit putting it off and got down to it it made a huge difference. 4 -
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 but honestly, once i quit putting it off and got down to it it made a huge difference.
Thank you I will try this.
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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. 1 -
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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.0
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Magnesium and pickles.0
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My sisters tri-coach said to get some of those salt packs from McDonald's. She said it worked very well.0
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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.0
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stretch them calves1
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I use topical magnesium on all muscle cramps0
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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.0
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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.0 -
Coconut water0
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Jthanmyfitnesspal 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.0 -
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.1
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Could also be shoes.0
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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!0
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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.0 -
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 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!
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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 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.
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WendyLeigh1119 wrote: »I even use Gua Sha kits to mimick the effect of Graston Therapy without the expensive tools. Whatever helps!
off to google!!
eta: *glurk* no thanks.1 -
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.1 -
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.1 -
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.2
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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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