Why You Get Cramps After Swimming and How to Prevent Them

Why You Might Get Cramps After Swimming

If you've ever had the unpleasant experience of getting cramps during or after swimming, you're definitely not alone. Many swimmers report getting random cramps in their calves, feet or hamstrings that can range from mildly annoying to quite painful.

There are a few theories as to why swimming seems to provoke these painful spasms with some being more plausible than others. Here are some of the most commonly proposed reasons why cramps can occur with swimming:

1. The Cool Temperature of the Water

One of the most widely accepted explanations for swim-induced muscle cramps is the cooler temperature of the pool water compared to your body. When you first dive into a pool, the sudden exposure to cooler water causes your blood vessels to constrict. This reduces blood flow to your muscles which can cause them to cramp up.

Interestingly, this temperature theory would also explain why swimming in warm ocean water doesn't seem to provoke cramps nearly as often. The warmer water doesn't cause the same degree of blood vessel constriction and reduced blood flow.

2. Dehydration

Being dehydrated is another common cause of muscle cramps both during and after exercise. When you're dehydrated, you have less fluid in your bloodstream which makes it harder for your circulatory system to deliver nutrients to your muscles and keep them moving smoothly.

Swimming for long periods of time without taking breaks to rehydrate can gradually lead to dehydration. The combination of exposure to water and exertion from swimming can also make you lose fluids more rapidly compared to other forms of exercise.

3. Overexertion

Hitting the pool for an intense workout after being sedentary can overload your muscles and provoke cramps. You may notice cramps are more likely to happen later in your swim session after your muscles have become fatigued. Working specific muscle groups harder than usual by swimming a new stroke or distance can also increase cramping.

4. Low Blood Sugar

Blood sugar levels plummeting too low is another common cause of muscle cramps during or after various forms of exercise. When your blood sugar gets too low, your muscles don't have enough readily available energy to keep working smoothly.

Swimming is unique because it works essentially all of your major muscle groups. So if your blood sugar was already a little low pre-swim, the increased energy demand could cause it to dip into the danger zone and trigger widespread cramps.

5. Electrolyte Imbalance

Electrolytes like sodium, potassium, calcium and magnesium play key roles in muscle contraction. Having an imbalance or deficiency in any of these important minerals can contribute to cramps.

When you swim, your body loses not just water but also electrolytes through sweat. Failing to adequately replace them after swimming can set you up for cramps, especially if you tend do longer swimming sessions without breaks.

Tips to Prevent Cramps While Swimming

Now that you know some of the common reasons behind swim-induced muscle cramps, here are some tips to help prevent them:

Stay Hydrated

Be sure to drink plenty of water before, during and after swimming. Dehydration is one of the most preventable contributors to muscle cramps. Take occasional breaks to drink some water if you'll be swimming for more than 30 minutes at a time.

Fuel Up

Eat a snack that contains carbohydrates about an hour before swimming to ensure your blood sugar levels stay stable. Bringing a small carbohydrate-containing snack poolside to eat mid-swim is also a good idea for long sessions.

Warm Up

Ease your muscles into exercise by starting your swim with a 5-10 minute low intensity warm up. This allows your body to adapt to the cooler water gradually.

Supplement Electrolytes

Consider taking an electrolyte supplement before and after swimming to replenish key minerals lost through sweat. Sports drinks, electrolyte tablets and powders are good options.

Build Up Distance Gradually

If you are new to swimming or coming back after a break, increase your time and distance in the pool slowly to prevent overworking your muscles. Avoid sudden large increases in yardage or intensity.

Stretch Afterwards

Gently stretching the muscles that tend to cramp the most after you get out of the water may help reduce cramping. For calves and hamstrings, standing calf and hamstring stretches are good post-swim options.

What to Do When a Cramp Strikes

Even if you take all the recommended precautions, an occasional muscle cramp while swimming can still pop up. Here's what to do if a cramp strikes:

Stop Swimming

As soon as you feel a muscle start to cramp, stop swimming and stand up in shallow water or hold onto the wall or a lane line. Don't try to power through the cramp and keep swimming.

Gently Stretch It

Gently stretch the cramped muscle. For example, for a calf cramp, bend your knee slightly and pull your toes up toward your shin. Avoid sudden or forceful stretching which can make the cramp worse.

Massage the Muscle

Use your hands to lightly massage the cramped muscle. Knead it to help it relax. Applying gentle pressure can help override the cramp signals.

Resume Swimming Slowly

Once the cramp passes, you can resume swimming but start back slowly. Try to take longer rests between intervals or cut the session short if needed. Lingering fatigue in the cramped muscle raises recurrence risk.

Hydrate and Refuel

Drink some water and have a small snack after getting out of the pool to recover and reduce chances of repeat cramps.

When to See a Doctor

While most swimming-related cramps are benign, talk to your doctor if you experience:

• Frequent and severe cramps that don't respond to preventive measures
• Cramps accompanied by muscle swelling or discoloration
• Cramps without a clear trigger like exercise or dehydration

Recurring cramps with no obvious cause may indicate an underlying medical issue requiring treatment. See your physician to identify and address any factors that could be setting you up for cramps.

The Takeaway

Annoying as they may be, occasional muscle cramps are common while swimming or after getting out of the pool. Staying properly hydrated and fueled, warming up adequately and building swimming distance gradually can all help prevent them.

If a cramp does sneak up on you mid-swim, stop swimming, gently stretch and massage the muscle then resume slowly. With some trial and error, you can find the right preparation and preventive strategies so cramps don't get in the way of your swim fitness.

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.