While swimming is an ideal physical activity for weight loss, the aquatic exercise also improves your mood by releasing natural painkillers called endorphins into your body. Swimming workouts are often interrupted by leg cramps that trigger sharp discomfort and can be caused by a variety of factors, including dehydration. The good news is that most cramps are remedied without a visit to the doctor. Recognize the ways you can prevent and treat leg cramps to ensure a pain-free swim.
Swimming Cramps
Cramps that disrupt your swimming are likely the result of a muscle spasm, sometimes called a charley horse. Muscle spasms are characterized by severe pain and involuntary contractions that often happen as you kick during a swim stroke. Dehydration and pinched nerves often cause swim spasms, as well as a lack of essential minerals like calcium, potassium and magnesium. Additional reasons for spasms include muscle overuse and insufficient blood supply to your legs due to narrowed arteries. Although swimming cramps can make it impossible to use your legs and may force the cancellation of exercise, the cramps typically do not represent a serious threat to your well-being.
Self Care
Application of a cold pack to your leg should relax the muscles affected by a swimming cramp, while a warm towel or heating pad -- as well as a hot bath -- can minimize pain and tenderness once you return home. A gentle stretch and rub of the cramped muscle is also beneficial. MayoClinic.com recommends putting weight on the cramped leg and bending slightly at the knee when a spasm occurs in your calf.
A helpful stretch for a cramp in the front part of your thigh requires using a chair for support and then gently pulling your foot upward and back toward your buttocks. Some cramps make standing impossible, so consider straightening your leg and then pulling the top part of your foot back toward your head.
Prevention
Reduce your risk for leg cramps during swimming by drinking plenty of liquids each day, especially orange juice, which contains essential potassium, as well as water and sports beverages. The liquids ensure your muscles remain hydrated and are able to contract with greater efficiency. Plan to drink liquids during and after your swim for best results. Light stretching before and following a swim is also helpful and lessens your likelihood of discomfort.
Considerations
Alert your doctor if swimming cramps occur frequently, fail to improve after self-care or happen even when you aren't exercising. Your doctor can evaluate your condition and determine if the cramps may signal an underlying medical issue, such as diabetes, anemia or a disorder related to your thyroid or hormones. Ask your doctor if taking a vitamin B supplement may also be helpful in reducing swimming-related leg cramps.
References
- University of Maryland Medical Center: Charley Horse
- MayoClinic.com: Muscle Cramp
- Cleveland Clinic: What is the Best Type of Aerobic Exercise?
- MayoClinic.com: Aerobic exercise: Top 10 Reasons To Get Physical
- Swim City.com: Cramping Your Style "Dealing With Cramps In The Pool"
- MedlinePlus: Muscle Cramps
