Pain in Our Yoga Practice - Is It OK to Push Through?

 Is it OK to feel pain when I practice yoga?

There is no place for pain/ discomfort/ cramping etc. in our yoga practice; 

if pain happens we need to identify the cause and find the remedy. 

As the Yoga Sutras of Patañjali (Sutra 2.46) explains, our  “asanas should be steady and comfortable.” 

It’s important for our continued good health that we don’t adopt the mindset of “no pain no gain.” I would like to change that awful phrase to a less catchy “no exertion, no gain.” It’s good to exert ourselves during our practice, it’s good to raise our heart rate and feel our muscles working hard;  it’s not good to feel pain as we stretch and practice yoga. Our yoga practice is more than just a fitness craze - it’s a holistic lifestyle that encompasses both our physical body and our spiritual essence, our entire way of being. 

The following topic, toe/foot cramps, was brought in by a few yogis in my class as we practice ankle- intensive and toe-intensive poses. The summary below explains most causes of toe/foot cramping and what to do about the pain that accompanies the symptom.

Causes of Toe or Foot Cramps

1. Plantar fasciitis is an inflammation of the connective tissue (fascia) connecting the heel to toes.
2. Tight or weak muscles. Dozens of tiny muscles help the foot and toes move. Tightness in any of these muscles can cause muscle spasms and pain.Sometimes the pain comes from another muscle. An example of this might be tension in the ankle or Achilles tendon that causes muscle spasms in the foot or toes. A new toe-intensive pose can cause cramping if the toes weren’t stretched enough beforehand.
3. Muscle injuries caused by overexertion. Overextending a muscle, tendon, or ligament can cause an injury that will bring on cramping in the toes. Please remember that our yoga practice must be steady and pleasant: this guideline will prevent you from injuring yourself inadvertently.
4. Poorly fitting shoes. Check that your show toe box has enough space for your toes to spread out. As we age, our feet widen - your shoe from two years ago may be a bad fit today. Pointy closed-toe mules and pumps are the worst for our feet. 
5. Dehydration/ electrolyte imbalance/ vitamin deficiency.  Ensure that you are well hydrated before and during class.
6. Arthritis. For some people, the pain of arthritis feels like muscle cramps.
7. Poor blood flow. When there is not enough blood flow to the feet or toes, they may ache or spasm.Crossing the legs for too long can slow blood flow to the toes and feet. Also, peripheral artery disease causes arteries throughout the body to narrow, weakening blood flow. Speak to your doctor if you suspect poor blood flow.
8. Neuropathy, neuroma and dystonia. Neuropathy is when a person’s nerves are damaged. Neuroma is a pinched nerve. Dystonia is not a disease, it’s a symptom manifesting as involuntary spasming and cramping. Uncontrolled diabetes and Parkinson’s disease are the most usual causes of neuropathy. Multiple sclerosis,  brain injuries, or even a stroke, can cause dystonia.

Home Remedies for Toe or Foot Cramps

1. Stretching:  Flex and extend toes 5-10 times. Follow this by stretching the ankles and feet by rotating the feet and ankles clockwise then counterclockwise 5–10 times.
2. Exercise: Light exercise, such as walking, can help strengthen the muscles of the legs, feet, and toes. Exercises that target the feet and toes may also help. Try placing objects on the floor, then picking them up with the toes.
3. Massage: Massaging the feet, legs, and ankles may help muscle spasms. Start with gentle massage then gradually increase the pressure.
4. Resting: Identify which asanas aggravate your toes and avoid them for a few weeks. Continue gently massaging the toes daily during the time of rest
5. Elevating your feet and legs frequently when sitting or lying down.
6. Use heat to heal: use warm foot-baths, heating pads or hot compresses on your feet.

Please see your doctor if the home remedies suggested above don’t work and remember that your body is sending you a signal that something is wrong. Use your awareness to identify what the signal is trying to tell you and don’t get intimidated if an unenlightened physician does not take your symptoms seriously. 

Pursue your best health - if not you, who?