Cramps while swimming are not uncommon. Involuntary muscle spasm, sharp pain, and a feeling as if the muscle has become “stone” – this is how cramps can be described. Truly unpleasant, informs Ukr.Media.
They last for a few minutes, and then leave painful sensations at the site of the spasm for several more days. The general rhythm of the training process is also disrupted, and most importantly, the possibility of being safely in the water is lost. Especially if it is open water – a reservoir or the sea.
In order to respond promptly and correctly to the appearance of muscle spasms, it is necessary to find out the causes of their occurrence, and most importantly, to understand ways to prevent them.
Why does he put his feet in the water?
The causes of cramps can be different: lack of electrolytes, muscle fatigue or incorrect swimming technique. Each of them can cause unexpected and painful cramps that can disrupt your plans even at the most important start. Most often, it causes the foot, calf muscle or thigh. What is it connected with?
- Load. Increasing the volume of training;
- Overfatigue after a long workout;
- Unusual movements, for example, after performing a new exercise;
- Hypothermia, and, as a result, vasoconstriction;
- Poor warm-up or lack thereof;
- Lack of trace elements: potassium, calcium, magnesium;
- Fear of open water.
Why do cramps occur during swimming? The explanation is quite simple – the water temperature is often lower than body temperature, which can provoke a sharp contraction of the muscles. Cold water requires the body to make additional efforts to maintain temperature, which leads to an uneven load on the muscles. In addition, water restricts movement and creates additional resistance, which increases the load on the muscles, especially in inexperienced swimmers.
What to do?
Don't panic! It will only make the situation worse. Stress activates the body's defense mechanisms, which can lead to additional muscle contractions. If the workout takes place in the pool, first of all you need to swim to the side and try to stretch the muscles. Yes, it will not be easy and you will have to do it because of the pain. If the calf muscle is contracted, then you need to sharply pull your toes towards you and hold this position of the foot for 10-15 seconds. When the pain goes away, massage the calf muscle.
If the cramps occur in open water and the shore is far away, it is better to lie on your back and pull your knee to your chest, grab your foot and pull your toes towards you. The cramps should pass.
When the muscle of the front surface of the thigh contracts, you should pull the leg bent at the knee to the buttock and press it hard. After that, you can stretch the muscle. If the muscles of the hands contract, you should vigorously squeeze and unclench your fingers.
Causes of seizures
An unbalanced or insufficient diet can also be the cause of cramps. Here are some recommendations:
Isotonics can help replenish the loss of salts and trace elements in the body, especially after intense training. They can be purchased at sports stores or prepared independently. It is also recommended to drink plenty of clean water, preferably with lemon. It is important not to forget to drink during training, both in the pool and during any other physical activity.
Reduce or eliminate coffee consumption as it can contribute to dehydration.
Enrich your diet with foods rich in calcium, potassium, and magnesium, such as buckwheat, avocado, legumes, bananas, leafy greens, spinach, nuts, cheese, etc.
Drink a course of magnesium. However, you should not prescribe it yourself. It is better if a doctor does this, taking into account blood tests.
If cramps occur not only while swimming, but also while sleeping, this is a reason to think about your health. It is recommended to consult a doctor for examination and consultation, as cramps can be symptoms of serious diseases and require professional intervention.
Cramps in the water can ruin any swim, but preparation and knowledge will help you cope with them.
Джерело: ukr.media
