Swimming cramps self-help methods how to prevent cramps when swimming

Swimming cramps are a common and dangerous situation, so here's an explanation of why you'll encounter cramps when swimming and how to fix them.

Why do you get cramps in swimming?

Cramp is a frequent problem in swimming, it is also called muscle spasm, refers to the occurrence of involuntary muscle tonic contraction, causing local pain and impaired movement. The main reasons for cramps are not warming up well before going into the water, excessive fatigue, low water temperature, etc.; excessive muscle tension, lack of salt in the body, etc., also tend to cause cramps.

How to do about cramps in the small legs when swimming

When swimming, calf or toe cramps are also more common. When cramps, you can stand in shallow water, or quickly get up and sit on the shore, or take a deep breath and lie on your back in the water, hold the toe of the cramped leg with the hand on the opposite side of the affected limb, and pull back with force in the direction of the body; the hand on the same side presses on the knee of the cramped leg to straighten it as much as possible until the cramp is eliminated. At the same time, the calf muscles can be gently kneaded to make the spasm relieved.

How to do with thigh cramps in swimming

First take a deep breath lying on your back in the water, bend the cramped leg, hold the calf with both hands or one hand so that it folds tightly with the thigh, and try to keep the thigh close to the chest. Then let go and force the leg to straighten and unfold. Repeat until the cramp is eliminated.

How to prevent swimming cramps

The first thing to remember is to stay hydrated, not only with water but also with electrolytes, and to eat the right things to help your body before and after training. Secondly, stretching is vital to keep your muscles flexible, which includes warming up in the pool as well as warming up on land. Below, in addition to the strain, you can usually try stretching the muscles in your calves and feet before and after swimming for 20-30 seconds for 2 minutes each.

Gastrocnemius stretch

Step 1: Stand with one foot in front of the other and lean your body against the wall. Step 2: Bend your front leg and keep the heel of your back leg straight to the ground, you will feel the muscles in the back of your calf being thoroughly stretched.

Plantar Fascia Stretch

Step 1: Stand on your toes against the wall. Step 2: Keep your arches and heels as flat as possible to allow your toes to stretch until you feel the bottom of your foot being stretched.

Alternative to plantar fascia stretching

Step 1: Place a tennis ball on a flat surface and step on it with your bare foot. Step 2: Roll the tennis ball back and forth, massaging the plantar fascia of the foot. If you find this too painful, try soaking in warm water to help the muscles relax.

Halibut Stretch

Step 1: The position is the same as the straight leg calf stretch, but with the back foot forward and the toes parallel to the heel of the front foot. Step 2: Bend both knees until the back leg feels comfortably extended above the ankle.