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Causes Of Muscle Cramps In Pointe Shoes
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There are different causes of muscle cramps in pre pointe and pointe shoe exercise. Not that you have to be a dancer in poionte shoes, or even any kind of athlete to get muscle cramps. Lack of hydration is probably the most common cause of muscle cramps, with mineral deficiency a close second.

If you are an athlete or a fitness buff, or consider yourself neither but just like to work out a lot, effective hydration means sipping water at frequent breaks. Waiting until you have finished an entire workout, class, or team practice and then downing a quart of cold water or drink, isn't the way to go. Having a water bottle handy, not too cold, where you can sip every few minutes, keeps the body properly hydrated.

I don't recommend sports drinks or so-called vitamin or electrolyte drinks. Your body wants water. However, if someone in your class collapses in hot weather, and asks for liquids, you will give them whatever is handy. Generally though, there are ways to quickly mineralize the body without consuming such damaging ingredients as high fructose corn syrup, a few teaspoons of sugar (as in soda with "real" sugar), or artificial food neon colorings.

Another handy way of carrying electrolyte replacement is to get the homeopathic tablets that dissolve under the tongue. They come in individual minerals, and also an "all twelve" form.

Foot Cramps Are Extremely Painful

Cramps in the arch of the foot are hard to relieve, especially when you are tied into a pair of pointe shoes. One of the causes of muscle cramps particularly in ballet, is that the sole of the foot muscles are still too weak to bear the body weight in toe shoes. Here is one of the exercises you can practice every day (well, six days - always rest one day a week).

Doming To Strengthen The Arch

Sit on a low chair so you can place your feet firmly on the floor. One foot at a time, pull the center of your foot off the floor, as high as you can. Imagine that you are making a dome shape, with a hollow underneath your foot. Depending on the natural shape of your foot, this might not look like a dome, but the important part is that you can feel the muscles under the foot, and draw them up.

If you cannot feel the muscles at first, and can't get this tiny but specific movement, practice it with one hand, on the floor, or a table top. Your hand bones will move more, and make a dome easily. So you'll get the idea clearly of what your foot is trying to do. Once your foot muscles feel it, do at least ten times, and gradually increase the repetitions to twenty times, each foot.

Relaxing Muscles Increases Muscle Tone

After doing this exercise, use a soft sports ball like a Pinkie Ball, or a golf ball, to roll around under the arches, and relax the muscle tension.

Soaking the feet in warm water and Epsom Salts or sea salt is relaxing as well. Magnesium sulphate, in Epsom Salts, is a wonder mineral, in which many people are deficient. It absorbs through the skin and performs many crucial cellular activities in the body. One is regulating your blood calcium levels, which determines (among many things) how much your muscles can contract and relax properly.

Bathing in Epsom Salts will also increase your overall health. Search on line for Epsom Salts and you'll be fascinated at the health benefits you can get from using it. If you study ballet, or are just interested in health and fitness, read up on this easy to get substance.

Tense muscles are weaker than muscles that are stretched and relaxed properly. Understanding the causes of muscle cramps and these tips about pointe shoe exercise will help you avoid foot and arch pain in ballet classes.


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