How to Avoid Foot Cramping During Single-Leg Squats

Single-leg squat exercises build leg strength, tone the muscles in your buttocks and thighs and can help improve balance. Balancing on one leg puts a significant amount of stress on your foot. Stress, strain and overwork can cause foot cramps in some people during squatting exercises. Appropriate posture, a moderate number of reps and plenty of hydration can help you avoid foot cramping during single-leg squats.

Things You'll Need

• Towel

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Instructions

• 1

  Warm up before you begin strength-training exercises such as single-leg squats. A five- to 10-minute walk, a set of jumping jacks or range-of-motion exercises warm your muscles, reducing your risk of injury. Knee bends, shoulder rolls and ankle rotations are examples of range-of-motion exercises.

• 2

  Stretch your fascia before beginning single-leg squats. This soft tissue on the bottom of your foot tightens up with inactivity, increasing your risk of cramping. Place a towel around the sole of your foot and pull up on both ends as you point your toes toward the sky. Hold for at least 15 seconds. You can also loosen the fascia by standing on a step and dropping your heel down until you feel a stretch in your calf.

• 3

  Drink water before, during and after your workout. Dehydration increases your risk of muscle cramps during exercise. The American Council on Exercise suggests drinking at least 17 ounces of water several hours before you exercise, another 8 ounces 20 minutes before your workout, followed by another cup after you're done exercising.

• 4

  Use good posture for your single-leg squat. Lift your foot just a few inches off the floor, keep your knee bent and your leg as still as possible. Reach your arms out in front of you to maintain balance as you squat. Moving your leg puts more stress on your foot as you struggle to keep your balance. Tensing up your balancing foot can make a foot cramp more likely.

• 5

  Avoid muscle fatigue that contributes to foot cramps. Begin with a small number of repetitions and work your way up to a higher number of reps as you build strength. Core Performance suggests six reps of single-leg squats on each foot. Increase gradually to 15 reps and add hand weights if you can over the course of several weeks.

• 6

  Do strength-training exercises -- which includes squats -- twice weekly on non-consecutive days, according to Brian Mac Sport Coach. The break gives your muscles time to recover between workouts. Tired, overworked muscles are more likely to cramp.