Swimming a few laps in the pool is a great way to cool off and exercise when the weather is hot. However, many people experience leg cramps while swimming, which can be extremely painful and even life-threatening if not treated promptly. So, what should you do if you get leg cramps while swimming?
Stay calm
If you experience leg cramps while swimming, it is important to stay calm. If your head is above water, immediately call for help and cooperate with the rescue personnel to safely exit the water. If your head is underwater, try to bring other parts of your body above the water surface and call for help. You can also try the following self-help methods to relieve the cramps.
Toe pointing method
When leg cramps occur during swimming, quickly point your toes upwards as forcefully as possible and hold them in this position. This can effectively relieve the cramps within 30 seconds. Then, keep your toes pointed upwards for about 3 minutes to consolidate the effect. The direction of toe pointing is the opposite of the cramp direction, so initially there may be intense pain, which is normal.
Massage the calf muscles
Place the base of your palm on the inner and outer sides of your calf muscles and apply pressure. Massage the area for about 2 minutes, focusing on the gastrocnemius muscle. This massage helps to relax the muscles and improve blood circulation, relieving the pain and discomfort after the cramps are relieved.
Pull and shake the toes with both hands
If leg cramps occur in shallow water while swimming, take a deep breath, submerge your head in the water, try to keep your back above the water surface, and tightly grasp your toes with your fists. Pull them towards your body while vigorously shaking your legs. Repeat this stretching and shaking movement several times, and the muscles will gradually relax and return to their normal state. The application of external force to the cramp site will help eliminate the cramps.
Change swimming posture for self-rescue
If leg cramps occur while swimming in deep water, it is important to signal for help as soon as possible if someone is nearby. If there is no one around and you do not have much time to relieve the cramps yourself, try to use the unaffected side of your body and slowly swim using side stroke, backstroke, or breaststroke to reach the shore for further treatment.
Perform leg stretching exercises after getting ashore
After getting out of the water, quickly dry your body to keep warm. If you still feel pain at the cramp site, you can massage the calf muscles and perform leg stretching exercises. Usually, doing this about ten times can help alleviate the cramps.
Use your thumb to massage the two acupoints, Chengjin, on the back of the calf (these two acupoints are located near the midpoint of the line connecting the popliteal fossa and the center of the heel) and the Achilles tendon for about 1 minute each. This can help stimulate the meridians and relieve any residual pain in the calf.
How to prevent leg cramps while swimming
1. Leg cramps during swimming are often caused by cold external stimuli. Therefore, it is important to warm up before entering the water to ensure that your body is adequately prepared for the cold water.
2. Make sure to maintain good physical and mental condition before swimming. Avoid swimming when excessively fatigued, lacking rest, or having insufficient sleep. It is also not recommended to swim on an empty stomach.
3. Swimming cramps can also be caused by excessive and rapid muscle contractions that exceed the body's ability to cope. Therefore, it is advisable to avoid swimming too fast or for too long. Generally, swimming for more than 1 hour is not recommended.
4. Prior to swimming, it is recommended to massage the legs and other areas prone to cramps. If you are accustomed to cold stimuli, you can also splash cold water on your limbs and body beforehand to enhance your body's ability to adapt to the cold water and effectively prevent leg cramps during swimming.
5. Before swimming, consume foods high in protein, such as eggs and meat, or foods rich in calcium, phosphorus, and sodium. This can provide your body with sufficient energy to withstand the cold water temperature during swimming.
