Before get Start let’s have a small description about “Muscles Cramps”.
“A muscles cramps is a sudden and involuntary contraction of one or more of your muscles. If you’ve ever been awakened in the night or stopped in your tracks by a sudden Charley horse, you know that muscles cramps can cause severe pain.”
Many swimmers are trouble with Muscles cramping problems. Although the quadriceps or hamstrings may occasionally also be involved in this cramping problem. The problem can occur whether or not one is in shape, but more commonly occur when people are getting back into shape. That is why we tend to see more people standing on the side of the lane, in agony, grabbing their feet or calves, during the early season in winter or in spring swimming training.
The most common Muscles cramps of Swimmers are:
- Foot cramps
- Calf cramps
- Toe cramps
Most Common Causes for Swimming Related cramps are the following:-
Our bodies continue to perspire while in the water. Some people lose more fluids than others, and therefore also require more water. Treatment: You should be sure to have replacement fluids by the side of the pool even during a one-hour workout. Dehydration makes it harder for your body to pass nutrients to your muscles and organs, and this can quickly cause your legs to cramp up. If you’re hungry or malnourished, you may struggle with pain. Swimmers may not notice that they’re sweating and thirsty because they’re in water, but you still need to drink plenty of water before and after your workout. Electrolyte drinks and energy bars can help you replace the nutrients you’ll lose when you swim.
Swimmers on the Swim Speed Workouts program need a bottle of water and a bottle of sports drink on the pool deck with them. If you swim in the morning, make sure to get properly fueled and hydrated before your swim workout. And if you’re a coffee or tea drinker, try to drink the amount your body is accustomed to.
Other two factors are:-
- Insufficient Warm-up
- Insufficient Diet
What To Do When You Cramp
How to Prevent Muscles Cramps:-
Stretching and Warm-Ups:- If you rush into a workout, your body might punish you with a nasty leg Muscles cramps. Warm up by taking a few leisurely laps around the pool before you start your real workout. Stretching can also help reduce your risk of leg cramps, but make sure you don’t overstretch to the point of pain. Complete a brief stretching routine after every swim.
Good Hydration and Nutrition:- You can get dehydrated while swimming. Cool pool water helps dissipate waste heat from your body, but a body warm from exercise will sweat, even in the pool, even if you don’t feel like you are hot or sweating. Electrolyte drinks and energy bars can help you replace the nutrients you’ll lose when you swim.
Take a multivitamin: If you’re medically cleared to take a multivitamin, topping off your body’s reserves of vitamins and minerals may help avoid cramps.
Some basic points to remember :-
- Warm up and stretch before a swim session.
- Cool down and stretch after a swim session.
- Follow a general program to develop your functional strength.
- Immediately massage and stretch the cramped muscle, removing yourself from the water if possible. It’s possible to return to the swim workout if you can relieve the cramp, so don’t rush it.
- For toe cramps, massage the surrounding muscles and move toe backward and forward to help release the cramp.
- Back off intensity on swim turns, starts, and kicking sets.
- Heat can helps muscles relax. Submerse your cramp in a hot tub and apply massages and stretching.
What Does NOT Work to prevent cramp:
- Guzzling sports drink, taking handfuls of salt tabs, and eating bananas hand over fist will not help you complete your swim practice – unless you’ve got hours to kill.
Use Of Potassium
Potassium affects the way neuromuscular cells discharge energy (depolarize) and then regenerate (repolarize) that energy to be able to fire again. When potassium levels are low, the cells cannot repolarize and are unable to fire repeatedly, and muscles and nerves may not function normally. The effects of low potassium include may cause the following symptoms:
- muscle weakness,
- muscle aches,
- muscle cramps
You’ll also enjoy:–
- Basic Swimming Skills That Count
- Aerobic Swimming Workouts with Lactate Threshold
- why Proper Breaststroke Techniques Are So Important
Video:- Leg Cramps: Treatment,Cause, Prevention
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