I keep getting cramp in my calves when I'm swimming hard.

Last night was pretty typical, I was just started the 3rd set of my 3*[5*100] when my left calf locked so badly that I had to quit the session.

I was fully hydrated and drinking water at the end of each rep and I had a bar beforehand too.

It doesn't happen in the summer in colder water, only indoors.

suggestions / thoughts / tips most welcome.

thank you!

Lloyd

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Do you drink Lloyd during sets? if so do you drink liquids which have electrolytes?

It does not bare too much thought but you do sweat in water when swimming so when you are swimming indoors in the winter it can become more of an issue

Maybe also look at how you're pushing off from the wall? Is your summer swimming in a larger pool or lake, where maybe pushing isn't as often or needed? Maybe try foam rolling before as well just to make sure the calves are loosened? Just a thought to add to the list of suggestions!:)

You can weight yourself before and after to have an idea..

Tony said:

Do you drink Lloyd during sets? if so do you drink liquids which have electrolytes?

It does not bare too much thought but you do sweat in water when swimming so when you are swimming indoors in the winter it can become more of an issue

A few other reasons for cramp and things you could look at:

- Could be due to your kicking technique - putting too much tension in the legs/feet and not being relaxed in the water could mean over time your legs will cramp up especially if you're working hard like in your 3*[5*100] set. This is a useful page to revisit main kick techniques: http://www.swimsmooth.com/kick_adv.html  

- Swimming after other hard sessions i.e. intense running sessions the day before/same day - could bring on cramp in the legs

- Like Erica mentions making sure muscles are loosened and also warmed up properly.

- Hydration - but sounds like you have that covered.

It is thought by some that cramps when swimming are caused not so much by dehydration as by a reduction in sodium levels caused by sweating. See this article for example

https://eletewater.co.uk/blogs/research/8029093-muscle-cramps-and-s...

You could try nuun tablets for example in your water bottle and see if that helps - it has worked for a few people I have coached

It’s a fair point though that if you are doing swim sets on top of hard cycling run training days, you are more likely to get problems.

Maybe just swim outside in the Lido through winter

Oh and do more Pilates to remote flexibility;-)
Thanks everyone. Will try the above

Swimming in the Lido throughout the winter - brave man, well done.

I might also be able to con you into entering the Tooting Winter Open water gala in January - ask Haren how much fun that is ;-)

Lloyd - I suffer the same thing and have done some investigation into this.

I have found several factors contribute to my calve cramps (Nick, Tony and Erica have all mentioned these too) and I usually only get them in short pools, so the turn and kick off is the main culprit. 

- Pointing toes when kicking off, which places the calves under un-resisted contraction and contributes to overall stiff legs.

- Tight and stiff legs from running and/or cycling

- Lack of fluids and electrolytes

Can definitely recommend lots of roller sessions and occasional sports massage concentrating on legs. I find a lot of the tension starts around the ankle, feet and achilles, which suggests not being loose enough around these areas when kicking. Suggest trying to focus on looser feet when kicking and if pushing off from the side, see if you can push more through the heel, using leg drive, rather than toes, which naturally end up pointing. It won't win you much speed, but might prolong the session.

If there are any other suggestions I would be most interested!

I would add to Russell's post that you should try pushing off the wall with less force. It is tempting to give yourself an almighty shove off to help speed your way down the lane, but for me that sudden requirment for a 'solid' effort by the calf muscles after the 'fluid' effort of kicking seems to bring on cramp. So now I do a leisurely push off and rely on actually swimming for progress!

Hi Lloyd, I would second all of the above tips and tricks. Cramps seem to be much more common when swimming after a run/cycle the same day (or hard session the day before). If you don’t have any success with the above, there is another strategy that I have found quite effective for a number of swimmers. There was one study on nocturnal cramps that showed significant improvement with 3x60sec “strong” calf stretching immediately before bed. It seems to work before swimming too. The stretch they used was standing with their forefeet on a wedge or tightly rolled towel and their heels on the ground, leaning forward holding a wall or bench. I have included a picture below (do both feet at the same time rather than one). 3x60sec strong stretch before starting the session.


https://cdn2.omidoo.com/sites/default/files/imagecache/full_width/i...

Other options include taking quinine, which is an old wives tale but a good excuse for a Gin and Tonic before exercise!
So in summary

Find a 150m long pool to reduce the number of turns

Swim only in ice cold water in winter in the Lido

Train to be a contortionist

Do not run or cycle

Start the session with a mug of gin and tonic with a Nuun tablet added

Aren’t you glad you joined such a helpful club?
All great tips. A lot is to do with your kick & muscle tension. Stretch your calf & plantar fascia at least three times per day (only need to do 5-10 reps) and self massage.
Quinine sulphate (which is in tonic water) is a treatment for leg cramps ... so tony’s Advice about a G&T would probably work wonders! Quinine helps neutralise muscle toxins so I drink it couple of times per week.
Good article...
https://www.velopress.com/how-to-get-rid-of-leg-cramps-during-frees...

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