Masters Minutes
by Janine Joy

As our Masters Coach, I have watched many swimmers stop in the middle of a set, in the middle of the pool, because of a leg cramp.  I have seen toe's cramped, calf cramps, and people getting out of the pool to walk the cramp out.  It's definitely a problem. 

Is there a solution?  After researching the topic, I have found some interesting theories.   I've read it's from overhydration - drink dill pickle juice for the salt.  It's supposedly the cure all for any kind of cramps.  I've heard it's best to increase your strength with calf raises and very very easy kick sets.  And I've heard cramps tend to happen when you are getting cool.  I've also heard to pinch your upper lip, to drink more water, and to eat more bananas.

Still not satisfied with a solution, I asked our own AquaSol parent (and sponsor) Larry Gray (MPT) for his advice.   Following is Larry's input:

Larry Gray Gold Sponsor

Many times in those that are not young anymore, they will actually get cramps due to inflexibility in their nervous system, neural tissue and spinal cord.  This is because very often there is little segmental flexibilty in the spine and with too much motion in the perifery and not enough centrally, muscle  respond by cramping.  There could also be hydration issues present as well.  Neural tissue mobility issues and imbalances can easily start up muscle cramps as a reaction to neural inflexibility. 

Looking at it from neurodynamic perspective is different but research is finding that there is more to muscle behavior via the motor cortex than we think.  Nutrition and hydration are key.  With that said, the somatosensory coertex of our brains is so deep that often times what enters cannot be fully processed or inhibited before the motor cortex takes over and makes a response.

No matter how well you're hydrated or how well you've given your body nutrients, the autonomic nervous system will determine what your muscle do, especially from a dynamic perspective in the elderly.  Ms. Seaton is right in that often times muscles cramp when they are getting back into shape and this can be due to the lack of reset in the spindle fibers and this can be caused from a number of autonomic manifestations.  

Following is an article that was posted on the USMS website.  It contains causes and solutions to this nagging problem:

STOP THAT CRAMP!
by Jessica Seaton, Chiropractic Orthopedist
June 17, 2004

4 causes -- and solutions -- for muscle cramps during exercise
You’re beating the heat with a swimming workout, when suddenly, in the middle of the pool, your foot cramps. Ouch!

Cramping problems plague many swimmers. According to Jessica Seaton, D.C., a chiropractic orthopedist and chair of the United States Masters Swimming (USMS) sports medicine committee, cramping most commonly involves the feet or calves, although the quadriceps or hamstrings are sometimes affected.

"Muscle cramps can occur whether or not one is in shape, but it's more common when people are getting back into shape," Seaton said. "That's why we tend to see more people standing on the side of the lane, in agony, grabbing their feet or calves, during the early season in spring or summer."

The most common causes for swimming-related cramps are the following:

1. Dehydration: Our bodies continue to perspire while in the water. Some people lose more fluids than others, and therefore also require more water.

Treatment:
* Be conscientious about keeping your body adequately hydrated. This means drinking fluids before, during and after workouts.
* Be sure to have replacement fluids by the side of the pool, even during short workouts.

2. Fatigue: As the muscles fatigue, there is an increased tendency for cramping, although the exact mechanism is still being debated. Suffice it to say that anecdotally, swimmers report fewer cramps as they get in better
shape and when they incorporate a good stretching routine.

Treatment:
* Consistent training: Everyone's different, but for most swimmers, that is three to five times per week.
* Stretching exercises for the lower extremities (quadriceps, hamstrings, calves, feet) should be performed daily, and especially before swimming.

3. Electrolyte Deficiencies: Most people who eat properly meet daily requirements for nutrients, including electrolytes, but sometimes intake is not sufficient for the amount and type of exercise we perform. The most
commonly implicated electrolytes are potassium, calcium and magnesium.

Treatment:
* Eat one banana per day. Bananas are high in potassium and easy to eat on the run.
* Eat foods rich in calcium and magnesium, such as dairy products and green leafy vegetables. You may also consider a calcium/magnesium supplement.
* Try drinking an electrolyte replacement beverage during practice.

4. Swimming in Cold Water: Though less common, some people are sensitive to cold water and find that it causes them to cramp.

Treatment:
* Swim in warmer water.
* Do a more vigorous dry-land warm-up, including stretching, prior to swimming.
* Allow yourself time to acclimate to cold water by swimming at a moderate, consistent pace and not sprinting until your body has adapted.

"Once a muscle is cramping, about the only thing you can do is to stretch it and massage it until it relaxes and lets go," Seaton said. "Some people find that icing the muscle helps as well."

It is important to remember that if leg cramps persist, one should definitely see a medical doctor. Serious underlying disorders, such as vascular disorders or other problems, may be causing the cramps.

Jessica Seaton, D.C., is a chiropractic orthopedist in private practice in West Los Angeles, Calif. She chairs the United States Masters Swimming (USMS) Sports Medicine Committee, and she has been swimming with the West Hollywood Aquatics Masters group for more than 10 years.