The online swimming guide is dedicated to a much-discussed topic: “Cramps when swimming” Many of our customers often ask us what they can do about this unpleasant feeling. Fit for Life has written an article on this subject that is well worth reading. Have fun!

Muscle cramps when swimming

Drink enough

Typically, cramps only occur after a certain period of exercise. This is when the body’s stores are slowly emptied and the body lacks minerals and fluids for optimal performance. It is therefore important to drink enough in the hours before training. During training, regularly take small sips of a sports drink containing salt and electrolytes (magnesium and sodium chloride).

Abrupt or unusual movements

Muscles very often cramp when you push off the wall in the pool with all your strength and overstretch your feet. Switching from longer crawl stretches to breaststroke or exiting open water swimming is also not always cramp-free, as both movements require bent feet and knees, which do not occur in the crawl. Short-term solutions: Push off from the wall as gently as possible without massively overstretching your feet. Only perform the breaststroke at a slow pace or with a dolphin leg stroke (= parallel crawl leg stroke). And before exiting open water, briefly increase the leg stroke frequency so that the muscles are well supplied with blood. If you want to get to grips with the problem in the long term, you can’t avoid strengthening your feet and calves regularly for 10 minutes a day with the Theraband (article recommendation).

Be careful with fins

Swimmers who react to even the slightest leg stroke training with cramps are advised to consolidate the crawl or dolphin leg stroke with fins. The volume, speed and, above all, the amplitude of the leg stroke are continuously increased in small steps over a period of 8-12 weeks. The key here is to start with very soft fin blades and never use hard short fins! If this works, leg stroke training should also be possible without fins in measured quantities. Even then, the following applies: increase the volume, speed and leg stroke amplitude in small steps over the long term.

Cold water

Anyone who only reacts with cramps in open water will not tolerate the cold well. Kneeling in cold water or taking ice-cold footbaths up to your knees can help. Ideally, you should start building up your resistance to the cold in the fall and winter by wading barefoot in cold water for a few minutes two or three times a week.

Magnesium deficiency myth

The myth of “magnesium against muscle cramps” persists. And it is indeed possible that an explicit deficiency can be responsible. A blood test by a doctor provides clarity. Anyone who takes magnesium as a prophylactic measure is not harming themselves, but is primarily producing “expensive urine”. Also to be noted: Certain forms of nutritional supplements (e.g. creatine), malnutrition, medication and genetic predispositions can cause cramps. In these cases, a consultation with a specialist (doctor, nutritionist) is advisable.

What to do with a muscle cramp?

To release the reflex that has occurred in the muscle, the cramped muscle is stretched statically, i.e. without rocking movements. If stretching is unsuccessful (e.g. in the toes), you can also massage the affected area. The best way to do this is to get out of the water. If this is not possible, turn onto your back and ask a fellow swimmer for help if necessary.

Source: fitforlife.ch

“Muscle cramps during swimming” as PDF