Cramps occur due to lack of heating
Muscle cramps are a condition when the muscles tighten to cause sudden pain. This condition can occur in several areas, such as the stomach, legs, and calves.
One of the causes of muscle cramps is excessive use of muscle power when exercising, including when swimming. Usually, this happens because you don't warm up, like stretching, so the muscles aren't ready when used for exercise.
Several factors that can cause cramping when swimming include:
- Electrolyte loss
- Lack of heating
- Tense muscles
Even though this condition is common, cramping during swimming can prevent you from swimming and make it uncomfortable. Therefore, to avoid this situation, let's follow a number of ways to prevent cramping while swimming.
Heating to prevent cramps while swimming
One of the most important things to prevent cramps while swimming is to drink water frequently. This is intended to keep the body hydrated before and after swimming exercises. According to Swim England Masters, besides drinking water, you should also eat before entering the water. However, try not to eat too much to avoid feeling bloated and nauseous.
After that, you can do some warm-up movements to stretch your muscles. This movement can be done for two minutes before you swim.
1. Gastrocnemius stretch
The most common stretching motion to prevent muscle cramps while swimming is the gastrocnemius stretch. This movement can be done in the following way:
- Stand with one foot in front and attach the other foot to the wall.
- Bend your front leg and keep your back leg straight with your heel still touching the floor.
- You are doing this movement correctly if you feel the muscles in the back of your leg stretch.
2. Plantar fascia stretch
One way to prevent cramping while swimming is to stretch aided by stairs or walls. Here’s how:
- Stand with one foot in front and place your toes on the steps or wall.
- Try to bend your knees until your front foot feels tighter.
3. Alternative plantar fascia relief
In addition to using stairs or walls, the plantar fascia can also be stretched using assistive devices like a golf ball or tennis ball. Here’s how:
- Turn your feet on the ball.
- If it hurts, use warm water to help the muscles relax.
Tips for stretching
After doing the warm-up motions, also pay attention to the following tips when stretching your muscles:
- Stretch for 10 seconds in sequence and repeat three times.
- Try to swim at a slow tempo for the first five minutes.
- Stretching in water will cool the body faster, so it’s better to jog, walk leisurely, or do other warming movements outside the pool for 20 seconds.
By following these warm-up methods to prevent cramping, you can enjoy a smooth and comfortable swimming experience.
