03 Mar How to get rid of calf cramps when swimming?
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.
What is a cramp?
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.
What is the cause of cramps?
- Due to injury: Injuries that constrict the hind muscles are the cause of cramping since the spasmodic muscles tend to minimize motion and stabilize the area of the injury. This is considered to be the body’s self-defense mechanism.
- Due to vigorous and heavy exercise: Using too many muscles makes the muscles tired, such as when exercising or doing extreme physical activity with movements that do not exercise regularly. Intense movement cramps can occur during or after the exercise, sometimes even hours after the exercise. Active cramps are common in large muscles such as calf and thigh cramps. In addition, a lot of exercise causes lactic acid deposition in the muscle, leading to disturbances in signal transmission between nerves and muscles, causing cramps.
- Due to muscle fatigue: Sitting or lying down for a long time in a fixed, unchanging position also causes cramps, especially in older adults at rest, but can occur at any age. age, including children. Cramping is caused by hard work during the day, standing for long periods on a hard floor, making the muscles tired, or muscles not working much, stress will cause cramping at night.
- Due to sodium deficiency: Sodium is one of the most common chemical components of body fluids outside of cells that will dehydrate the body, causing cramps. Cramps can occur when the distribution of fluids in the body is abnormal, for example cirrhosis leads to a buildup of fluid in the abdominal cavity (ascites cirrhosis). Cramps are also a common complication of dialysis.
- Low potassium: Cramps are caused by low potassium levels in the blood that are associated with muscle weakness.
Due to a lack of calcium and magnesium: Low levels of calcium and magnesium in the blood increase the activity of nerve tissues and muscles, which can also cause cramps. Deficiency of calcium in the blood causes constriction of the arm muscles, wrist muscles. Magnesium and calcium deficiencies are common in the elderly and pregnant women.
- Due to dehydration: Too long and too much exercise in hot weather will cause the body to sweat a lot, cause dehydration and loss of salt, leading to cramps.
- Due to the use of certain drugs: Cramps are caused by certain medicines such as statins, prednisone, diuretics, oral contraceptives, which reduce potassium and magnesium levels.
- Due to a number of diseases: Diseases such as diabetes, Parkinson’s, low blood sugar, anemia, thyroid, kidney dialysis, circulatory disorders, varicose veins of the lower extremities all make the body more susceptible to cramps.
- Due to pregnancy: What is the reason that pregnant women experience cramps? That is the deficiency of minerals such as calcium, phosphorus, magnesium during pregnancy in the last months, in addition when the fetus grows larger, pressure the blood vessels in the lower limbs and lower extremities must be a burdened to body. This is the reason why pregnant women often experience cramps.
How to prevent swimming cramps?
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.
Drink enough water
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.
Warm-up before swimming: 5 minutes warm-up – 2 minutes stretching
– 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.
What to do when you get cramps while swimming?
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.