Avoiding Leg Cramps While Swimming and Doing Water Aerobics

Why Pool Exercisers Often Get Leg Cramps

If you've ever experienced an intense, sudden leg cramp while swimming or doing water aerobics, you're not alone. Many regular pool exercisers are plagued by these painful muscle spasms.

Leg cramps usually occur unexpectedly and make it difficult to move or use the affected muscle. Most leg cramps last less than a few minutes but can linger painfully if the muscle remains contracted.

While leg cramps can happen anytime, they tend to strike swimmers and aquatic exercisers more frequently. Here's why pool environments provoke leg cramps and how to prevent them from interrupting your water workouts.

Causes of Leg Cramps in the Pool

Several factors associated with swimming and water exercise can increase leg cramp risk:

• Overusing Calf Muscles - Flutter kicking and treading water heavily use the gastrocnemius and soleus calf muscles which can cause cramping.
• Dehydration - Increased sweating in humid pool areas can cause fluid loss and electrolyte imbalances that lead to cramping.
• Chilly Water Temperatures - Colder water makes muscles contract and can induce muscle spasms.
• Poor Stretching - Failure to stretch leg muscles before swimming or water exercise leaves them tight and prone to cramps.
• Muscle Fatigue - High-intensity swimming and aerobic water classes tire muscles out, making them more susceptible to cramps.

Common Leg Cramp Triggers in the Pool

Specific movements and situations during water activities commonly trigger leg cramps:

Pushing off Walls

Forcefully pushing off the pool wall to start a lap involves rapidly flexing calf and foot muscles from a fully extended position. This action can overstretch calf muscles and induce leg cramps.

Changing Directions

Suddenly changing swim direction requires fast, uncontrolled muscle contractions that can cause painful leg cramps.

Pointing Toes

Pointing toes forcefully while swimming flutter kick laps or treading water cramps up foot and calf muscles.

Leg Scissors

Vigorously scissoring legs through the water during lap swimming can provoke leg cramps from overly strenuous calf muscle contractions.

Water Aerobics

The up-and-down bouncing and leaping motions during water aerobics classes jar leg muscles and contribute to cramping.

Vertical Kicking

Vertical kicking exercises with legs extended straight up can induce leg cramps from fully flexing calf muscles.

Treading Water

Prolonged treading water works calf and foot muscles overtime, causing fatigue that can trigger leg cramps.

Most Common Culprit Muscles for Leg Cramps

While leg cramps can occur in the hamstrings and quadriceps, the most troublesome spots for swimmers and water exercisers are:

Calf Muscles

The gastrocnemius and soleus calf muscles are extremely prone to cramps during swimming, water aerobics, and other impactful water activities.

Arch of Foot

Intense toe pointing can induce sudden, painful foot arch and toe cramps.

Back of Thigh

Overworked hamstrings are susceptible to debilitating muscle cramps along the back of the thigh.

Shins

Shin splints from kicking laps can provoke agonizing cramps in the shin muscles.

Preventing Leg Cramps During Water Activities

Use these strategies to help avoid having your pool time plagued by leg cramps:

Hydrate Well

Drink plenty of water and electrolyte-containing fluids before, during, and after swimming or water exercise to prevent dehydration and depletion of electrolytes like potassium and magnesium which can cause muscle cramps.

Warm Up Leg Muscles

Take 5-10 minutes to warm up muscles before entering the pool by walking or jogging in place. Gentle stretching of the calves, thighs, and shins can further ready muscles for exercise.

Stretch Lower Body

Stretching leg muscles including calves, hamstrings, quads, hip flexors, and glutes helps maintain flexibility and prevent cramping.

Warm Water

When possible, swim or take water fitness classes in warm water around 80-84°F. Colder water forces muscles to work harder and contract more forcefully, increasing cramp risk.

Pace Yourself

Build up intensity slowly in workouts. Don't overdo kicking right away. Take breaks as needed to avoid overloading muscle groups.

Relax Muscles

Avoid pointing toes forcefully while swimming. Let ankles and feet relax. Relax calves when pushing off walls.

Supplements

Consult your doctor about supplements that may help reduce muscle cramps. Magnesium, potassium, calcium, vitamin B complex, turmeric, and fish oil may provide benefits.

Proper Form

Use efficient swimming and kicking techniques. Poor form forces muscles to work extra hard, tiring them out quicker.

Build Fitness

Improve overall muscular strength and endurance through dry land strength training to make muscles less prone to fatigue and cramps.

What To Do When a Leg Cramps Strikes in the Pool

Even well-conditioned swimmers and water exercisers occasionally suffer untimely leg cramps. Here's how to manage them:

Stop Activity

Immediately stop swimming or exercising when a leg cramp hits. Stand in shallow water or hold poolside to stay afloat.

Stretch Muscle

Gently stretch the cramped muscle. For calf cramps, straighten knee and flex ankle. For hamstrings, bend knee and extend hip. Hold stretch for 20-30 seconds until cramp subsides.

Massage Muscle

Use hands to gently knead and compress the cramped muscle to encourage relaxation.

Apply Heat

If available, apply a heat pack or warm towel to ease the muscle spasm.

Rest Muscle

Get out of the pool and rest the cramped muscle to avoid re-injury. Refrain from kicking or pushing off walls.

Rehydrate

Drink fluids with electrolytes to replenish what was lost from sweating.

When to See a Doctor for Swimming Leg Cramps

Most occasional exercise-induced leg cramps resolve on their own with a little rest. See a physician if you experience:

• Frequent or severe leg cramps that disrupt your workouts
• Cramps unrelated to exercise that interfere with sleep
• Pain or swelling after a cramp
• Cramps accompanied by muscle twitching
• Numbness or change in skin color after cramping

These may indicate an underlying medical issue, nerve problem or circulation disorder requiring treatment.

Preventing Leg Cramps Long-Term

For chronic cases of debilitating leg cramps in the pool, focus on the following areas outside of workout times:

Daily Stretching

Prevent muscles from getting too stiff and short by stretching calves, hamstrings, hips daily.

Proper Footwear

Wear supportive shoes with good arch support during the day. Cushioned walking shoes are better than flats.

Massage

Get occasional deep tissue massages to release muscle knots and loosen overly tight leg muscles.

Medications & Supplements

Consult a doctor about medication or supplements that can help reduce cramp frequency.

Improve Circulation

Engage in light cardio exercise regularly to boost blood flow to the muscles.

Stay Hydrated

Drink plenty of fluids daily to prevent dehydration that can provoke cramps.

Conclusion

Leg cramps can be an frustrating nuisance during water workouts. Paying attention to hydration, warm ups, proper form, stretching, and not overexerting yourself can help reduce cramping.

If a leg cramp does strike, stop activity, gently stretch and massage the muscle, and rest it. Persistent cramps may require seeing a doctor to identify any underlying condition.

Remaining well-conditioned overall and taking preventative measures can help you enjoy swimming and water exercises cramp-free and make the most of your pool time.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.