What about leg cramps when swimming 1 First of all, how to prevent swimming cramps in summer?
1, warm water bath
Take a warm bath before entering the water, and then don't dry it, so as to take away part of the body heat and make the body temperature close to the temperature in the pool; Rub some water on your limbs before jumping into the water.
2, grasp the change of water temperature
Swimming is usually in the swimming pool, but in general, the water temperature in the swimming pool is uncertain. Therefore, you must master the water temperature before entering the water to adapt to the cramps caused by the water temperature when swimming. In addition, the water temperature must not be too cold or too hot, which may also cause cramps when swimming.
3. Practice swimming often
Swimming must be practiced more, leg cramps are inevitable when sprinting, but only after a long period of exercise can your body adapt to your exercise style.
And do more preparatory activities before entering the water, be sure to move, at least squat a few times, and then shake your hands. Therefore, you should always practice when swimming to prevent cramps.
Step 4 gradually increase the amount of exercise
Muscle overwork is the main cause of cramps. Therefore, if you want to avoid cramps at this time, the answer is clear: relax yourself, especially when trying new activities. For example, when you start practicing water skiing, don't drive on the lake for three or four hours at once.
When you are just learning to swim, don't swim for too long. The doctor suggested gradually increasing the exercise time. Only in this way can the muscles gradually adapt and resist minor injuries caused by exercise.
Step 5 stretch
You can stretch for 5 minutes before and after swimming, which helps to eliminate muscle tension and effectively prevent muscle cramps.
Here is a way to stretch the calf, which is the easiest to spasm. Stand a few feet away from the wall, lean forward, press the wall with your hands, with your left foot in front and your right foot behind, slightly bend your left knee, straighten your right leg, and press your right heel hard until you are satisfied. Hold on for five seconds and relax. Repeat 5 times, then change legs and repeat stretching.
6. Drink plenty of water before swimming
Another main cause of cramps is drinking too little water during exercise. Sports medicine experts at the plastic surgery center say that if you wait until you are thirsty, your body will dehydrate. Therefore, in order to prevent dehydration, drink water properly before swimming.
7. It is forbidden to enter the water directly when the body sweats.
Swimmers can't swim in the water immediately if they have sweated before entering the water. Because the water temperature in the swimming pool is much lower than our normal body temperature, if we enter the water directly when sweating, the blood supply of the epidermis will drop sharply because of the sudden contraction and thinning of the capillaries in the epidermis of the body, which will lead to leg cramps.
Therefore, when we are all sweaty, we should take a rest by the swimming pool first, then go down to a shallow place after the sweat gradually subsides, moisten our joints with water, let our bodies gradually adapt to the water temperature, and then swim.
8. Practice swimming often
Swimming must be practiced more, cramps are inevitable when sprinting, but practicing more will help. And do more preparatory activities before entering the water, be sure to move, at least squat a few times, and then shake your hands. Therefore, you should always practice when swimming to prevent cramps.
9. Avoid drinking and swimming.
Medical experts believe that drinking at night can easily lead to dehydration the next day. If you drink too much the night before, you will get cramps when you swim the next day. Because there is less electrolyte in the human body at this time, the electrolyte is responsible for transmitting electrical pulses to nerve endings and giving instructions for muscle contraction and relaxation.
10, food preparation is indispensable.
First of all, we should increase the body heat to adapt to the cold water stimulation when swimming. You can eat some meat, eggs, protein, and some sweets. The second is to increase the supplement of sodium, calcium and phosphorus.
These elements play a very important role in increasing the excitability of nerves and muscles. Sweating and cramping in summer should also be supplemented with light salt water and vitamin B 1. At the same time, the swimming time should not be too long, and it is not suitable to swim when you are tired or hungry.
1 1, and the preparation activities should be sufficient.
Take a shower with cold water or pat your body and limbs with cold water first, and massage the parts that are prone to cramps properly. If you can stick to cold water bath at ordinary times, you can improve your body's adaptability to cold water stimulation, thus effectively avoiding leg cramps when swimming.
12, move joints and ligaments before launching.
Nowadays, many people are not allowed to move their joints before entering the water. I don't think it's necessary to move my joints. However, if you can move your joints and ligaments before you go into the water, you can prevent yourself from cramping while swimming. Because, before entering the water, all joints on the body have been completely adapted. This will better prevent you from cramping when swimming.
Second, how to do cramps when swimming?
1, first keep calm.
First of all, keep calm. Don't panic at this time. Because panic is not only not conducive to self-help, but also emotional tension will increase the oxygen consumption of the brain and body, thus greatly shortening the time of self-help; At the same time, panic will choke water and aggravate cramps.
2. Find your position quickly.
When cramping, you can immediately stand in shallow water and push hard, or break your toes with your hands and massage your calves to relieve it.
If you are in the deep water area, the way to get rid of it is to take a breath first, then knead your calf with your hands in diving, and the soles of your feet will lift up hard to pull the cramped muscles, hold on for a while, let the contracted muscles relax, and then go ashore. You can also swim ashore slowly by side swimming or backstroke with your limbs without cramps, and then get rid of it. If you are not sure how to get rid of yourself, you should wave for help as soon as possible. If you panic, move or breathe abnormally, it will cause suffocation or cramps in other parts and must be prevented.
3, palm cramps
Press the cramped palm hard against the back with the other palm and make a vibration action.
4, rectus abdominis spasm
Rectus abdominis cramp is abdominal (stomach) cramp, bending the lower limbs close to the abdomen, holding the knees with both hands, and then straightening forward.
5. One-legged arm
Hold your hands in a fist, bend your elbows as much as possible, then stretch out hard and repeat several times.
6, calf or toe cramps
Hold the toe of the cramped leg with the hand opposite to the cramped leg, pull it up hard, and press the knee of the cramped leg with the palm of the same side to help straighten the leg.
7.finger cramps
Make a fist with your hand, and then open it hard. After opening, make a fist quickly and repeat it several times until you are free.
8, thigh cramps
Shoot the cramped thigh at right angles to the body and bend the knee joint, then hold the calf with both hands, make a vibrating movement against the thigh, and then straighten forward.
Warm reminder
1. Once you have cramps, you should bend your legs and straighten your toes immediately. If the calf cramps, take a deep breath, lie on your back on the water, hold your toes with your hands, and push your calf forward hard to stretch and relax the contracted muscles. If your fingers cramp, you should make a fist with your hands and then open it hard, and so on, and you can get rid of it.
2, don't continue to swim after relief, otherwise it is easy to cramp again and have an accident. You should go ashore immediately, dry your body and rest in time, keep warm, and massage the parts that still feel pain properly to further relieve it.
What about leg cramps when swimming? Finger and toe cramps
When the finger cramps, you can make a fist hard, and then straighten it hard, which can be relieved by repeated times. When toe cramps, the main massage method is to relieve them.
Muscle cramp in front of thigh
If you can go ashore, you can lie down by the pool, bend your calf, grab the toe of the cramped leg with your hand and pull it in the direction of your body, stretching the muscles in the front of your thigh, or you can stand and stretch the same. If you are far away from the pool, take a deep breath and hold it, and then stretch the thigh muscles on the water in the same way. Go ashore and continue to massage and rest after remission.
Muscle cramps in the posterior leg
If you are not far from the pool, you can go ashore and sit by the pool. The cramped leg is straight, so you can pull it in the direction of your body with one hand, and press your knees with the other hand to stretch the muscles at the back of your leg. Don't rush into the water after relief, stretch and massage for a while, and then go into the water after the discomfort is eliminated. If you are far away from the pool, take a deep breath and pull back. Grab your toes with the hand on the other side of the cramped leg and pull toward your body. Press the knee with the other hand and stretch the back of the leg. After remission, go ashore and continue to massage and pull to rest.
What about leg cramps when swimming? 3 cramps are medically called muscle spasms. It is a phenomenon that muscle tissue is strongly stimulated and then blood vessels contract, resulting in poor local blood circulation and severe muscle contraction. The water temperature is too low, cold stimulation; Did not do enough preparatory activities before exercise; Exercise time is too long, muscle fatigue; Incorrect posture; Excessive exercise intensity, or sudden change of transportation during exercise; Excessive mental stress can easily cause postural muscle twitching. After the cramp happens, pay attention to keep the balance of the body in the water and take self-help measures in time:
1, calf and toe cramps
Take a breath first, float on the water, hold the cramped toe with the hand opposite the cramped leg, and push the calf forward hard at the same time. Or press the calf with one hand and pull the other hand on the knee of the cramped leg to help the calf straighten and recover.
2. Finger cramps
You can hold your hand into a fist, then stretch it out and do it several times quickly until you recover.
3, upper arm cramps
Make a fist and bend your elbow as much as possible, then straighten it hard and repeat it several times to get rid of it.
4, thigh cramps.
First take a breath, float on the water, bend the cramped leg, then hold the calf with both hands and stick it on the thigh, and vibrate it to recover. It also has a good effect to press Renzhong point with your fingers when cramping.
In addition, people who often take part in swimming should also pay attention to adjusting their diet. You should always eat some meat, eggs and so on. And appropriately increase the intake of protein and fat. You can also eat some sweets properly to increase your body's heat energy. This can improve the tolerance to cold water stimulation and avoid cramps; When sweating too much in hot weather, you should drink some light salt boiled water properly before swimming to increase the intake of sodium, which can avoid the disorder of water and salt metabolism, improve nerves and muscles and reduce the occurrence of cramps. The normal excitable phosphorus deficiency of calcium meat is also the cause of cramps, so swimmers should pay attention to eating foods rich in calcium and phosphorus, such as bean products, milk, fish and shrimp, ribs, dried fruits and vegetables.