Leg / Calf Cramps When Swimming

Leg cramps, particularly in the calves, are common among swimmers

The reason for leg cramps may be as follows:

Exhaustion (workout, competition)
Cold water
Loss of magnesium via perspiration
Dehydration via perspiration: Replenish fluid loss but wisely!

Tip: What should you do if you get a calf cramp?

If you feel a leg cramp coming on whilst swimming, you should stop swimming immediately and try to relieve the cramp by stretching. If you are overtired or it is very cold, you will most likely have to stop your training session or race.

While swimming, if you experience mild cramps, you can try alternately bending and stretching your foot. This naturally slows you down, but it often helps to bring a mild cramp or the early signs of one under control. You can also stretch your calf muscle slightly when pushing off the wall. Afterwards, do not fully extend your foot, but try to relax your leg.

Note: Swimming with fins is more likely to cause cramps in the calves and soles of the feet than swimming without them!

If none of this helps, stretch your calf under a warm shower.

Preventing cramps

The electrolytes magnesium and potassium are important for normal muscle contraction. However, they do not always help, especially if cramps occur mainly during training and competition. Often the cause is a lack of training and (too) cold water.

Anyone who frequently experiences cramps during training or even whilst sleeping may have a magnesium and/or potassium deficiency. Because you sweat heavily when exercising, and mineral salts are lost through sweating, this is not at all unlikely. Water loss can also cause cramps! Rehydrate in good time, but do it properly

Magnesium in powder form or as effervescent tablets is available in chemists or pharmacies. Some sports drinks also contain sufficient amounts of this electrolyte. Non-athletes need around 300 milligrammes a day, while endurance athletes need around 500 milligrammes. However, you need to take in about two to three times that amount, as only 30–40% is absorbed in the gut – the rest is excreted unused.

Not all magnesium supplements are well absorbed in the gut: magnesium aspartate, citrate or orotate are best. Magnesium carbonate or oxide are cheap, but five to ten times less effective. Magnesium therapy should last no longer than 6–8 weeks (with a 1–2 month break in between).