It’s a balmy evening: you’re in the pool. It’s your first really good workout in a while. The coach gives you a kicking set and you take off. Suddenly, in the middle of the pool, your foot cramps! You are forced stop and deal with your cramping foot...And your workout had been going so well!
Many swimmers are plagued with cramping problems. Most commonly the feet or calves cramp, although the quadriceps or hamstrings also may occasionally be involved. The problem can occur whether or not one is in shape, but more commonly occurs 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.
The most common causes for swimming-related cramps are the following:
DEHYDRATION
Living in a warm, dry climate such as Southern California, we must be more conscientious about keeping our bodies adequately hydrated. This means drinking fluids before, during, and after our workouts. 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. If you drink enough before you swim, you won’t need to drink much during practice, and won’t have a “water belly.” Try drinking a sports drink or watered-down fruit juice instead of plain water.
FATIGUE
As the muscles fatigue, there is an increased tendency for muscles to cramp. The exact mechanism of why this is so is still being debated in the scientific literature. One possible mechanism is poorer oxygenation of the muscles when they are untrained or fatigued. Suffice it to say that anecdotally swimmers have reported fewer cramps as they get in better shape and when they incorporate a good stretching program in their routine.
Treatment: Train consistently. Most Masters swimmers train 3-5 times per week. Stretch your lower extremity muscles daily. This includes your quadriceps muscles, hamstrings, calves, and feet).
ELECTROLYTE DEFICIENCIES
While most of us who eat properly are meeting the daily requirements for nutrients, including electrolytes, it is possible that our intake is not sufficient for the amount and type of exercise we perform. The most commonly implicated electrolytes are potassium, calcium, and magnesium.
Treatment: Eat one banana or orange per day. Bananas and oranges are high in potassium and easy to eat on the run. Eat foods rich in calcium and magnesium, such as dairy products and green leafy vegetables. You may also consider a calcium/magnesium supplement. You may be helped by an electrolyte replacement drink during practice.
These are the most common reasons most swimmers experience muscle cramps. Some people are more sensitive to cold water and find that it causes them to cramp. Aside from swimming in warmer water, it may help to do a more vigorous dry-land warm-up, including easy stretching, prior to swimming. Also allow yourself to acclimatize to the cold water by swimming at a moderate, consistent pace and not sprinting until your body has adapted to the cold. A long warm-up is essential.
Once the muscle is cramping, about the only thing you can do is to stretch and massage it until it relaxes and lets go. Some people find that icing the muscle helps as well.
It is important to remember that if leg cramps persist, one should definitely see a medical doctor. Cramping may be a side effect of a drug, i.e., many of the “statins” cause muscle cramping. Cramps may be due to vascular problems or other serious underlying diseases. Those conditions can only be diagnosed with a serious work-up.