Zumba is a Latin-inspired fitness program that has gained extreme popularity since its creation by Columbian dancer & choreography extraordinaire; Alberto “Beto” Perez during the 1990’s. This exercise employs several Latin dances with aerobics, playing music with both fast and slow beats to enable a person to engage in a fun work-out session while losing weight simultaneously.

If practiced correctly and religiously, one can achieve effective weight loss. There are a variety of Zumba classes that are available which cater to different ages and exertion levels. However, due to the fact that Zumba involves dancing, a leading concern is the inevitable foot cramp.
Fitness Republic has listed down the main reasons why you’re experiencing a foot cramp and how to deal with it;

Dehydration

A Foot cramp is quite common for those involved in activities that exert pressure on the feet such as Zumba. As Zumba is a heavy physical workout, one tends to sweat quite profusely, leading to dehydration

Solution

The moment you feel a cramp you MUST start sipping water. Dehydration makes one vulnerable to any sort of cramp. Therefore, plentiful water consumption is advised on a daily basis, especially before and after a work-out session. Additional tip: Consumption of foods high in Potassium such as Bananas and Peanut butter is advised as it helps the body re-adjust its chemistry.

Tired Muscles

All kinds of dancers often encounter muscle cramps in the lower limb area. In Zumba fitness, an ordinary reason for a foot cramp is due to the exertion and tiredness of muscles that are supporting through various dance steps and patterns.

Solution

Foot muscles are the main targets for spasms because they are being constantly pushed and pressed upon. This includes rising on the toes, pointing, stomping on the floor, and flexing. To help relax a foot ache in such periods, one should rest his/her feet during moves with high intensity, or decrease one’s range of motion or movement.

Swelling

Another leading cause of habitual cramping is increased severity and swelling of muscles attachments at the bottom of the foot.

Solution

This can be curbed by daily massaging or even rolling your foot arch on a tennis ball. Proper foot wear also make a difference to dancers. Those shoes lacking proper support for heel and arch, or heavy rigid shoes not appropriate for dance workouts may lead to more fatigue and foot pain. One should make sure that the shoes worn must support a full parameter of foot movements. It would be a good idea to give your feet some special attention before and after a Zumba class like a nice massage or a soak in warm water.

A lot of people warm up and cool down before and after a Zumba Fitness class, paying close attention to their back, shoulders and hamstrings, but fail to focus on their feet muscles which also require to be relaxed and stretched. Also, keep in mind that cramps in the foot may also occur because your body is not used to such a high amount of activity.

Give your feet some time to adjust to Zumba Fitness and remember, no pain no gain!