A cramp is a sudden or involuntary contraction in your muscle that causes a sharp pain. You may also notice a small lump at the site of the pain. Swimmers commonly suffer from cramps in their calves and feet; particularly the toes and the arch. They are most likely to experience a cramp during kick sets or while using fins.
Primary Cause
As you swim, you plantar muscles flex your feet to encourage an effective kicking technique. Forcing this unnatural foot position or allowing tension to build up will often result in a cramp. Actively trying to point your toes as you swim can increase the tension in your foot and make the problem worse.
Other Causes
Cramping can also be caused by dehydration, a lack of muscular condition, overuse, holding unnatural positions for long periods of time and placing too much strain upon the muscles. An inadequate blood supply to the area, mineral depletion and certain medical conditions can also encourage cramping as you swim.
Dealing with Cramp
If you suffer from muscle cramps during your swim you will need to take time out to deal with it. Stretch the muscle until the pain eases, and then you can massage the affected area. A simple calf stretch can help ease most cases of cramps in the lower leg and foot. With both feet hip width apart, step the affected foot forwards and lift the toes. Rest your hands on the supporting leg, lean forward and bend the knee until you feel the stretch in your affected calf. If the pain is in the arch of your foot or your toes, lift the toes further in the stretch. You can carry on with your training session when the pain has gone.
Avoiding Cramp
Adopting a comfortable foot position as you kick can help you to reduce your risk of muscle cramps while you swim. Flicking your feet naturally as you kick rather than forcing the movement can help you to avoid cramping.
Other Tips
Ensuring that you are well-hydrated before, during and after your training session can help to ward off cramps, as can regular stretching exercises. Take a drink poolside and take small sips regularly rather than large gulps to avoid 'water belly'. Dr Jessica Seaton, a chiropractic orthopedist and chair of the United States Masters Swimming sports medicine committee, suggests eating a potassium-rich banana every day and foods rich in calcium and magnesium to avoid cramps caused by electrolyte deficiencies.
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