After I swim I start cramping up...

kurshing

I am one of those that just can't quite stay out of the pool during the OS...shame on me!

I have something that seems to come up from time to time.  I go and put in a hard swim workout, and when I get out of the water and into the shower, my calves and feet start cramping up.  Every so often my hamstrings join the party and cramp a little.  After about 30 minutes or so, it all goes away.  When I say cramping, I don't mean constantly, just when I tweak my legs/toes/etc in a certain way.

Is my body trying to tell me something, or is that just a side effect of swimming?  I was thinking that maybe it had something to do with straining my muscles without any kind of gravitational (if that's a word) pressures like you have when you run or bike...but that could just be me coming up with stuff.

Thoughts?

ht001

I'm no nutrition expert, but I have had experience with leg and toe cramping while swimming. That's a little different from what you are experiencing because yours is happening after swimming. But I'll offer what worked for me. Granted, this was way back when I was an age group/school age swimmer. In my case it seemed to be an electrolyte deficiency. So I made sure that before practice I had something that would stoke up my stores of potassium, magnesium, etc. That may not be true for you, but it might be worth thinking about. I think it is possible that during this time of year, your electrolyte consumption might not be meeting the demands the work is placing on your muscles.

To this day, whenever I have issues with cramping (as recently as last Saturday...) i think about my general consumption of those sorts of things, and adjust upward. A glass of Nuun is often what I do now, some time in the afternoon or evening. I also make sure that I'm stretching the problem area religiously. About a month ago I started having major tightness and occasional cramping in my L calf that was leading to discomfort in the pad of my foot just under my 3rd & 4th toe...anyway....my ART practitioner worked all that out for me and gave me some good stretches to keep the area from tending toward getting itself in a bunch.

Just some thoughts...Or it's your body's way of saying get out of the pool for a couple of months! Listen to your coaches....ha ha ha!!

mattsull

I haven't had too many issues with post-swim cramping but I have cramped in the pool. Like Olvia, I focus on hydration and electrolytes. I find that the cramping can be worse when I'm very fatigued. If I think I may have issues, I will take an S-Cap or Endurolyte before the swim and make sure I'm fully hydrated. I usually drink water or Heed during the workout.

kurshing

Yeah, you called it on the electrolytes.  In the winter months, I tend to lose focus there.  I will try popping a  couple capsules prior to working out to see what happens.  I also have the issue of cramping when I am putting on and off my flippers sometimes, mostly in my hamstrings.  I think hydration and the electrolytes will help.  I have NEVER taken anything prior to swimming, and have NEVER carried water in either.  That is one of those things I write in this post and want to call myself and idiot for!

Thanks!

penlynwilson

Cramping in swimming is different from cramping in other sports.  For example, if you are pushing off hard from the wall and really pointing your toes hard, your calves may cramp.  When taking your fins off/on, you may be putting your hams in an awkward position which is causing them to cramp.

I would keep water by the side of the pool.  You didn't say how long your swim workouts are and if you are a salty sweater on the bike/run.  Do you come back with white rings and/or feel crusty when done?  If so, you may need electrolytes.

Hope that helps,

 

kurshing

Yeah, I am a salty sweater...I have actually implemented to electrolyte supplement tablets and have had results in reducing the cramping.  And, YES, it is when I am pushing off of the wall and putting on and off the flippers etc.

penlynwilson

Sounds like it is a combination of things.  Glad the electrolytes are helping.

 

 

kurshing

Alright...I am in full swing now with swimming now; moving closer to my 70.3 race in April.  I am having some cramping issues again.  I am not cramping pushing off the wall, but, I am getting toes cramps and I am getting it in the hamstring.  Prior to getting in the pool, I have been taking 3-4 electrolyte capsules, and drinking a sports drink with more electrolytes.  Even so, I have having these cramping issues. 

I will say that I have been drinking more caffiene than I used to (2 cups of coffee in the morning, usually one diet pepsi during the day).  My diet is fairly low in carbs; I usually eat apples, oranges, and/or bananas as snacks.  Also, I do a good job of stretching 5-6 times a week (easy and light most days, heavy a couple times each week).

Thoughts?

penlynwilson

What about overall daily hydration? #1 reason for cramping is under hydration.

As usual, more questions:
1) At what point are your toes/hamstrings cramping?
2) Which electrolyte capsules are you taking?
3) Do you cramp in open water vs. pool?
4) Did the cramping get worse after adding in the additional caffiene?

kurshing

Answers to your follow up questions:

(1)  I start cramping up at about a mile in...1600-1800 meters into the workouts.

(2)  I will have to pull my capsules out and look (they are in the car and it is raining outside...I am a wuss!)

(3) Haven't done an open water swim in a while due to weather.

(4) I can't say if this is the case or not because I been at higher levels of caffiene since I really kicked the swimming into high gear.

I, honestly, think my hydration is below where it should be.  I wasn't sure if it was hydration but I was guessing that might be it.  Is there a goal I should shoot for each day along these lines?  I know I get dehydrated during sleep (my understanding is that we all do), so, what if I set a goal to put down 20+ ounces of water first thing, and then do something similar ever 2:30-3 hours throughout the day and with meals?

I have another swim on Wednesday evening...so, maybe I will know then?

Thanks Penny!

penlynwilson

Happy to help. :-)

Goal is for urine to be pale lemonade color. This doesn't work if you are taking vitamins - particularly those that are time released. They make you pee pretty colors. Another starting point is 1 ml per calorie you consume (240 ml per 8 oz). You also want to pee every couple of hours. Yeah, it can be a pain but it is part of having happy kidneys and a happy body.

I would suggest getting in some good water before and during your swim and the next couple of days and see if that helps.

Keep us posted!

kurshing

Peggy

I got back in the water today, and, I felt better for sure.  I have upped the amount of water I am taking in daily.  Question...as my urine ends up becoming clear instead of lemonade-colored, is that bad?  Should I be focussing on getting some electrolytes into my system during the day too?

Thanks

penlynwilson

Steven,

You may need some extra electrolytes during the day.  For example, at some NFL teams training facilities they have a "lean line" that meets all American Heart Association guidelines except for salt (they also have the regular line which is not calorie/fat restricted).  This is something you will have to listen to your body about and see what it is telling you.

 

 

Smaxim

I had this same issue and told my chiropractor about it and he recommended iodine tablets. Per chiro he said that being in the pool with the chlorine will deplete your iodine. I thought the same thing about electrolytes, but once I started on the tablets the cramping went away. Same thing happened with my daughter and she is a swimmer. Also you can try eating more saltwater fish to increase your iodine