Many swimmers find it troublesome to experience cramps in their biceps and calves. Even new swimmers are scared by cramps. Aren’t the deaths driven partly due to cramps in that deep water?
If you are also worried, don’t be afraid, because we have solutions to help you get rid of calf cramps in a few simple ways.
A cramp is a strong and tightening of the muscles, causing sudden and intense pain in a muscle, preventing the person with the cramp from moving. Cramps usually last for a few seconds to a few minutes.
Although any muscle cramps can occur, calf cramps are common, or can sometimes occur in the thighs, hips, feet, hands, and abdominal muscles, of which, cramps Calves and feet are the most common.
Cramps usually occur at night while sleeping, or after exercising and using muscles for a long and continuous period of time. Cramps occur at any age, but more commonly found in young people and over 60 years old.
To prevent cramps, there are a few ways you can apply:
In a 70kg human body, there will be about 25mg of magnesium. In which the amount of magnesium in the body accounts for about 27%. Therefore, if the muscles are not supplied with the necessary amount of magnesium, it will lead to muscle cramps and stiffness. If magnesium deficiency persists, cramps can lead to insomnia.
Swimmers always add magnesium to food, especially before training, to avoid swimming cramps. Magnesium can be found in nuts, bananas, avocados, soybeans, almonds, and electrolyte supplements.
When you swim, your body is still dehydrated like on land. The pool water helps you cool off in hot weather. But the body when exercising will sweat, even in the pool, even when you don’t feel hot or sweaty.
Swimmers training their swimming speed will need a bottle of mineral water or a sports drink with them. If you swim in the morning, be sure to get enough water before swimming.
Also, if you are one of the super sweaty athletes, the National Association of Sports Trainers recommends adding 0.3 to 0.7g of salt to the water tank to help you avoid cramps.
– Shoulder and arm warm-ups: stand upright, feet shoulder-width apart, cross right arm over left hand then slowly fold left hand and clamp right hand. Use the force of the left hand to stretch the right hand to the left. Continue in the opposite direction.
– Bunching: Drink body bend in the direction of lowering your head, try to touch the floor with your hands. Keep your legs and back straight.
– Hips twist – body rotation: Stand straight, legs shoulder-width apart, swing your hips to the right and then light left, spin around.
– Run in place: You can run lightly in place for one minute.
– Tiptoes: Stand up straight, heels up and down in regular rhythm. Relax your shoulders and arms, gently tiptoeing.
For the next 2 minutes, focus on stretching. Toes against a wall (or stairs), heels on the floor, and lean back. Legs straight. This movement extends the feet and biceps, mainly behind the knees.
There will be no definitive cure for leg cramps by scientific research. And even by following the prevention tips above, cramps can still strike. It’s important to remember to try to stay calm, as panicking while you are in the water can be life-threatening.
If you are in a pool, try to swim back into the pool and cling to the wall or cling to a swimming float (if you have one) and try to get ashore. Then massage the cramped muscle. If there is a hot tub nearby, jump in as the heat can help relax muscles.
If you are swimming in open water and have nothing to cling to. Calmly take a deep breath, sink into the water to massage your feet.
When you have cramps, this will likely stop you from swimming immediately. Each exercise will make you want to stop and your speed will be significantly gain. This is why you should take 15 minutes off of each workout to make your muscles better.
With these swim calf cramping tips and a regular exercise regimen, hopefully, leg cramps won’t worry you too much. And if they do, you’ll be willing to face and apply the tips above to effectively alleviate your discomfort.