Cramps in leg muscles – a frequent occurrence. It is often found both among experienced swimmers training in the pool, and among people who swim in a river, sea or other deep body of water. Involuntary spasmodic sensations often affect the calf muscles. But there are times when the muscles of the hips, feet and hands spasm. This uncomfortable condition is accompanied by pain. It lasts a few minutes, after which the pain subsides. Only aching discomfort remains, which persist for several more days. The insidiousness of convulsions lies in the fact that, with untimely assistance, they lead to serious consequences, especially if a person is in an open body of water, and far from the shore. Therefore, if you suddenly cramped your leg, it is very important not to panic, but to take action.
Muscle cramps: what provokes the appearance of an uncomfortable conditionIt hurts even an experienced swimmer's leg. Why does such a state arise? There are many reasons for this phenomenon.
Discomfort may occur due to: • overwork while swimming – this happens when poorly trained muscles are severely overloaded;
• poor or lack of warm-up before swimming;
• emotional overstrain and tightness during swimming;
• deficiency of useful trace elements: magnesium, potassium, iron;
• lack of fluid – due to dehydration, the body weakens, and muscle tissue becomes less elastic;
• microtrauma of muscles and ligaments – often occur with improper swimming;
• diseases of the spine;
• spasms of blood vessels – occur on the basis of diseases or nervous strains.
If, while swimming in the pool, you feel that your leg has cramped, you must remain completely calm. If you panic, you can only aggravate your condition. First of all, try to quickly get out of the pool.
After you get out of the water, follow these guidelines to relieve muscle cramps: • Lie on your back, wrap your arms around the foot of a tense leg and pull it sharply towards you. At this time, the heel should be directed away from you. Hold this position for a few seconds. Next, massage the tense muscle by vigorously squeezing and unclenching it. All this must be done, even if the leg hurts very badly.
• After the spasm subsides, warm up a little by doing an exercise to stretch the damaged muscle.
• Close your lips vigorously. Such a strange way quickly relieves muscle spasm. The fact, that there are active points on the lips, by clicking on which, the spasm stops. So, if the spasm is localized in the lower part of the body, it is necessary to press on the middle of the lower lip, and if in the upper – middle of the upper lip.
• In order to relieve pain, apply an ice compress to the affected area for 10-15 minutes.
• Drink some water. The liquid perfectly quenches thirst and eliminates muscle spasms.
Apply an ice compress to the affected area for 10-15 minutes.
Apply an ice compress to the affected area for 10-15 minutes. • Drink some water. The liquid perfectly quenches thirst and eliminates muscle spasms.
If is weak or if you feel that your lower leg is about to cramp, stand with both feet on the bottom of the pool, resting fully on your foot. This method is good if the pool is not deep.
Cramp in open water: what to do
If you have a cramp in open water and you have no way to get ashore, do not panic and do not try to swim too abruptly. Strong floundering in the water will only increase the spasm. Pull yourself together and try to cope with discomfort right in the water.
There are 2 effective ways to eliminate an unpleasant phenomenon:
1. Take a supine position. After that, take a deep breath. Take in as much air as possible. You will need it to make it easier for you to stay on the surface. Next, pull the knee of the injured leg to the chest and, holding the foot, sharply pull it towards you. Hold this position for as long as possible until the cramp completely disappears. Finally, take another deep breath and stretch the injured limb.
If the cramp has gone, try to swim to the shore, rowing with one hand, slowly and without sudden movements. This event is necessary so that the cramp does not seize again.
2. Take a deep breath. At the same time, your lungs should be full of air. Next, dip your head into the water and take the "float" position. Then grab the toe of the tense leg with the opposite hand and pull it towards you. The leg should be straight at the knee joint. Next, stretch the injured muscle.
If, after taking the above measures, convulsions recur, you should consult a doctor. It is possible that they are related to a health problem.
Prevention measures: how to prevent muscle cramps
The occurrence of seizures is quite preventable.
To do this, follow these guidelines:
• Eat more foods rich in calcium and magnesium. Such trace elements are found in bananas. You can also take vitamin and mineral complexes.
• Sleep well, at least 7 hours a day.
• Recharge regularly.
• Drink enough fluids to keep your body hydrated.
• Do not eat before swimming. Wait a couple of hours, and then just go into the water. & bull; If the water is cold, dive slowly into it to avoid hypothermia.
We hope that the above recommendations will help youto cope with seizures, and good prevention will save you from such an unpleasant phenomenon.
Read also: Cramps prevention: how to protect yourself from muscle cramps
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