Healthy lifestyle

Swim Cramps


Swim Cramps: Cramp in Open Water Swimming and in the Pool

During the voyage may occur cramp (muscle spasm)– involuntary painful muscle contractions. The sharp pain of cramped muscle usually last a few minutes, then the muscle tension decreases, pain fades, becomes dull, discomfort may persist for up to several days. In most cases, cramps when swimming are in the calf muscles.

Causes of Cramps During Swimming

Why swim when you can experience muscle cramps? During physical activity muscles may be for several reasons:

  • fatigue, prolonged physical stress during swimming, excessive strain on a particular muscle group. This usually occurs when an increased load drops on under-trained muscles;
  • insufficient warm-up before swimming, or the lack of it;
  • dehydration;
  • increase training volume;
  • injured muscles and ligaments;
  • narrowing of blood vessels due to exposure to low temperature when swimming in cold water. Often in cold water reduces muscles in persons with spinal disorders and low calcium content;
  • spasms of blood vessels on the basis of various diseases and emotional surges;
  • the lack of body of some trace elements.

If the swimming cramp leg when swimming

During the voyage due to the fact that the swimmer has to pull socks with the movements of the legs, often makes it calf muscles. Also sometimes cramp after a strong repulsion feet from the edge of the pool when turning.

What to do if the pool has reduced calf muscle?

What to do if the pool has reduced calf muscleMost importantly keep calm, try to quickly get out of the water. To remove the cramps on the shore is lighter than water. Tense muscle should tightly, and then stretch. To pull a muscle, grab the hand fingers of the foot, sharply pull them on (the heel when you pull it away from you) and, in spite of the pain, hold the foot in this position. At the same time have much to massage tense muscle.

When the spasm subsides, do stretching exercise calf muscle. The ice will help remove pain, it can be applied for 10 -15 minutes.

If a leg cramp is not much or there is a suspicion that may reduce the tibia and the pool is not deep – just step on the bottom on the straight legs to the full stop.

What to do if there is no way to go on the land

If convulsive spasm happened far from shore, try not to panic. You should not frantically swim to the shore, sudden movements will only increase the spasm.

Next you need to get rid of cramps in the water. This can be done in one of two ways:

  1. Get rid of cramps in the waterLie on your back. Take a deep breath, dial more air into the lungs in order to stay on the water. Then, pulling the knee toward your chest, grasp the foot, should be sharply pull the foot for themselves. Hold the leg in this position as long as possible, preferably before the disappearance of the convulsions. Again take a deep breath and try as hard as you can to stretch the muscle.
  2. Take a deep breath, dial more air into the lungs. Immerse the head in water, taking the position of the float. Grasp the thumb of the reduced leg opposite arm, pull your finger over the foot, while straightening the leg at the knee. Then try to stretch the muscle.

When the leg was released, swim to the shore safely, smoothly, without sudden movements, if you can – on one hand, that the spasm did not recur.

If the voyage has brought other muscles

What is a muscle cramp
What to do
Muscle front of the thigh
On land: bend the leg at the knee and strongly press it with hands heel to buttock.
On the water: lying on your back to put your arm around the leg on the outer side just below the calf near the ankle. Then bend the leg at the knee and strongly pull the arm back to back.
Muscles of the hand
Dramatically compress and decompress fingers
The muscles of the forearm
To compress and unclench the fist
Abdominal muscles
Vigorously tighten the abdomen knees

More tips how to resolve the muscle spasm

The following recommendations will help to cope with convulsions in the muscles, whatever their causes.

Stretch the muscles. With one hand pull the muscles that cramp, and the other hand alternately to compress and release the muscles. Mechanical workout restores blood circulation and quickly removes spasms and muscle tension.

Pinch lip. This strange method is based on pressure on acupressure points to relax the muscles and reduce pain. If cramp of the upper body, hold the middle of the upper lip between the thumb and forefinger is pretty strong, but not causing pain with movement for 30 seconds. If cramp of the legs, clamp in the same way the middle of the lower lip.

Immediately thirst. Take a few SIPS of water or other liquid, which will be on hand. If along with a few SIPS of water will you produce stretching of the muscles, cramps should disappear quickly.

Prick with a pin or something sharp reduced muscle. Some swimmers, especially in this case pin pin to trunks or swimsuit. Better, if possible, do not use this extreme way is painful and could get infected.

Tips to prevent cramps while swimming

Get regular exercise for stretching muscles. For example, here is a simple exercise you can do several times a day and at bedtime. It will also help to avoid night cramps in the calf muscle.

Tips to prevent cramps while swimmingHow to do this exercise to prevent spasm when swimming:

  • Up against the wall at a distance of 60 – 90 cm.
  • Press your palms into the wall and start to slowly tilt the body to the wall without lifting your heel from the floor.
  • Feel tension in the calf muscles. Keep the position for 30 seconds.

Drink more water to prevent dehydration during class.

Eat more foods rich in calcium and or magnesium take a complex of vitamins and minerals, where they are.

Sports nutritionists recommend eating bananas, they are rich in minerals, including magnesium.

How To Stop Leg Muscle Cramps