Foot Cramps

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2009-08-04 7:19 AM


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Subject: Foot Cramps

While swimming, towards the end of my session, I almost always fly into a fit of foot cramping.

Why is this and what can I do to prevent it?

Background: I run an average of 40 miles / week and have no issues; never cramping anywhere on a run. I cycle an average of 75 miles / week and have no cramping issues. I eat a balanced diet (including electrolytes, water, and multi-vitamin) and am not overweight. I split my pool time in halves; underwater running and lap swimming, in either order. Foot cramps happen 90% of the time I do a pool session.

Naturally this makes me want to avoid the pool. My poor feet are even testy the whole rest of they day, wanting to cramp up on a whim.

Any ideas?

2009-08-04 7:46 AM
in reply to: #2326101

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Master
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Lafayette, IN
Subject: RE: Foot Cramps
Not easy to answer since you seem to be doing a lot of the right things to prevent cramping.  You might try a few pool sessions without the underwater running.  Just swim.  If after a few times you quit cramping, you will know it's that. 

I cramp at times from swimming, but I blame it on the fact that I put my foot in a different position than when I run or ride.  I am basically pointing my toes for the entire session.  I think that can contribute to cramping.  I have even suffered calf cramps which usually hit me if I stand up abruptly after a long swim set or sometimes if I push hard off the wall.

Good luck.  Others will chime in and give you some ideas.
2009-08-04 12:26 PM
in reply to: #2326101

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Master
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TORONTO
Subject: RE: Foot Cramps
I used to get them all the time and tried everything from stretching to eating bananas etc.  I find once I stopped pushing off the wall - the cramping stopped.  ! 
2009-08-05 8:51 AM
in reply to: #2326101


3

Subject: RE: Foot Cramps

Thanks!

I'll give it another go and stick with laps and no push off.

2009-08-05 8:51 AM
in reply to: #2326101


3

Subject: RE: Foot Cramps

Thanks!

I'll give it another go and stick with laps and no push off.

2009-08-05 12:26 PM
in reply to: #2326101

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Gilbert, AZ
Subject: RE: Foot Cramps

Cramping in the swim is usually not related to nutrition. The most common cause is the calf or foot being in an shortened position for so long. Try pumping the feet and calf.

 

Here is a post from the USAT Coach Fourm:

 

Tim Noakes one of the world's leading sports scientists, writes about what Derek has stated below, in his excellent book The Lore of Running; fantastic resource and a must.

Summarize:

"In studies done at the University of Cape Town Sports Medicine Program, they found convincing evidence that cramps result from alterations in the sensitivity of the reflexes that originate from the muscle and tendon tension receptors. It is postulated that during prolonged exercise the inverse stretch reflex (the one that inhibits excessive muscle contraction) becomes inactive due to reduced sensory input coming from the type Ib Golgi tendon organs, whereas stimulatory impulses from the alpha motor neurons in the spinal cord to type Ia and II muscle spindles is increased. Stimulation of the muscle spindles increases the likelihood that the muscle will contract.

 It is argued that these changes occur especially in muscles that contract in a shortened position for prolonged periods of time. Typical examples, diaphragm in all activities, quads and hamstrings in running and cycling and calves in swimming. Only muscles that undergo lengthening (stretching) frequently during prolonged exercise may be prevented from cramping."

Ofcourse, like many others have stated he also says, " First factor that appears to reduce the risk of cramping is simply more training. Attention to adequate fluid and carbohydrate replacement before and during exercise, and not starting out too hard."

But if all the above bases have been covered, it can't hurt to try spending a few moments to stretch out.

Best.

RH

 

 

 

 

Here are a couple general thoughts about the formation of cramps in
these instances. These are largely mechanical and based on muscle
function however, so there could be another cause. Assuming that all
of these other factors (i.e. nutrition) are not the cause, it is
relatively predictable that a muscle utilizing a prolonged isometric
contraction is at a higher risk for cramping. Also, a muscle placed
in its shortened position for a lengthy period is very likely to
cramp. Therefore, a combination of these two factors can be
detrimental. I think it's something to do with the actin and myosin
cross bridges trying to join and separate in a suboptimal position
because they are already at their limit of alignment for contraction.

To reduce the risk of early run cramps I would look at the athlete's
fit/pedaling technique on the bike. If they are constantly pedaling
with their toes and foot in a downwardly plantarflexed position they
will be using a lot of isometric contraction in the shortened
gastroc/soleus position, which may be okay for cycling but not
conducive to the sudden range of motion change experienced early in
the run. In running, those muscles are forced to suddenly start going
into the entirely opposite end of the available movement. Possible
options would be to 1) change their cycling technique to maintain a
more neutral ankle position, 2) move into a short 5-10 second calf
stretch for every 10 minutes of riding, especially near bike
completion, 3) move the shoe cleats slightly rearward to use less
calf activation, and 4) make sure the seat height isn't too high
causing the athlete to reach for the pedal.

In swimming, I would be curious to know if the athlete is consciously
trying to point their toes and foot into a plantarflexed position.
Same idea here - shortened muscle, isometric contraction and
prolonged positioning. Coming out of that position for a couple kicks
every 5-10 minutes might help. I've seen these things all help if
done frequently enough. Definitely keep up the nutritional changes
that have already have been implemented though. Hope at least one of
these ideas works for you. I'm sure there are some other thoughts out
there too.

D C

2009-08-08 1:24 PM
in reply to: #2326101

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Catonsville
Subject: RE: Foot Cramps
I also get foot cramps after about a mile.  They are most annoying.  I find that if I drink about 8 ounces of water before my swim, I don't experience the cramps.  Try that.
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