Cramps

[blueface]

Hi, I've been having a cramp every now and then in my left arch and it is throwing off my finning. I was wondering if anyone had this problem and what I can do to stop it. It seems to improve a bit as the day goes on but it's really annoying. I was doing 20 meter dives on partial breaths (no weight) and on the way up I could not kick as hard with my left foot because of the cramp.

Any help would be appreciated.

Skip

 

[podge]

Skip, just one word mate, Hydrate.
Get that water into you until you almost pop at least a hour before you dive.
It's not the be all and end all but it'll help alot with Cramp.

 

[blueface]

Skip, just one word mate, Hydrate.
Get that water into you until you almost pop at least a hour before you dive.
It's not the be all and end all but it'll help alot with Cramp.

Thanks podge, I'll be sure to hydrate before I go on Thursday. I can't wait.

Skip

 

[TimoP]

If you have a little lack of magnesium, you get easier cramps. You can get magnesium pills almost every store, and surely from a pharmacy. Magnesium can help you, and there is no harm of it, even if you don't have a lack of magnesium and you take them anyway. Magnesium is commonly used in athletics to avoid cramps.

And of course streching your muscles before diving is important (yes, I don't remember it always either )

 

[samdive]

foot stretches - squat down and stretch across your arches before you put your fin on

and

BANANAS make a load of difference! (its the potatassium in them apparently)

 

[TimoP]

A clip from a web-newspaper:
"Calcium, magnesium and potassium are all essential minerals for muscle function. Other readers also have had success preventing leg cramps with magnesium or calcium supplements. Taking them together is a good idea."

Other readers also have had success... doesn't sound very scientific, but I remember this calcium, magnesium and potassium preventing leg cramps is a some kind of fact anyway. But drinking and streching are even more important!

Edit:
Looks more realiable:
http://orthopedics.about.com/cs/sprainsstrains/a/legcramp.htm
http://sportsmedicine.about.com/cs/leg_injuries/a/leg8.htm

Yes, that's it: hydration, streching and electrolytes (potassium, magnesium, calcium)

 

[cdavis]

Only half serious, but it might be connected to exhale diving.

I have had the same problem, also calf cramps, that have gotten much more prevalent since I started exhale diving. Also seems worse either early or late in the day. Gets better if I move around a lot. Stretching, either pre or during the dive seems to help, but the root cause is elsewhere. I never used to have this kind of problem and now its almost every day. Hydration, bananas, salt, don't seem to help at all. I'm suspicious that it is in some way connected to the low energy style that exhale diving promotes.

Just a idea, try a day of full lung diving and see if that makes a difference.

Have you recently changed foot pockets or had something (sprained ankle) happen near your feet?

Connor

 

[blueface]

Thanks for all the help!

Hi Connor! I haven't had an injury but I will try full breaths all day tomorrow and see what happens. I usually have a bannana and a gatorade before I go but I have not tried a magnesium supplement. I'm sure we have some so I'll dig through and find some before I go.

Thanks!

Skip

 

[settingsteel]

OK I had posted on this same topic a while back ago and had quite a few good suggestions, I experimented a bit and heres what I do, with great results.

Day before load up on a pasta meal, take a potassium supplement, drink a can of tonic water (minus gin:friday).

Next day in the morning drink a tablespoon of electromix with a few cups of water.

As a side try stretching as a daily routine.

that ota'do'it

good luck, be safe out there

 

[Bill]

'Only half serious, but it might be connected to exhale diving.'

I don't know Connor but I started diving with another kilo of lead and had a problem with cramps in the calf. I was over-rotating and when I corrected during the hard kicks it was instant cramp.

 

[cdavis]

Interesting food for thought. Hitting my fins real hard at depth can for sure start a cramp. Maybe there is something about my weight profile that is getting me sometimes. I'll watch that. Thanks

Connor

 

[trux]

Another factor that may play a role at cramps is hyperventilation. Hyperventilation does not only wash out CO2, but also free calcium from the tissue. And low free calcium level destabilizes neuronal connections, causes muscle tension, and even cramps, and tetanism.

 

[trux]

I looked up diverse documents briefly, trying to find some association between FRC diving and cramps, and although I did not find any studies addressing cramps and FRC diving, or freediving in general, and not even direct association of vasoconstriction to cramps, some of the information is quite consistent with Connor's idea.

Some of the previous tips are more or less valid, and the lack of magnesium, or free calcium ions depletion (for example due to hyperventilation) can indeed contribute to the onset of cramps.

Then there are also number of medical reasons that can lead to muscle cramps - one of the most important is undiagnosed diabetes.

On the other hand, the opinions on the importance of hydration or sufficient salt level seem to have changed lately: the popular theory is that exercise-induced muscle cramping (EAMC) is caused by fluid imbalances, particularly dehydration and abnormalities in blood electrolyte levels, but there are recent studies denying it (some info for example here: muscle cramps or here No link between hydration, cramping? - Vox)

So according to the modern studies, the real reason for cramps is not really hydration or salt imbalance, but simply muscle fatigue. To avoid them, good muscle conditioning (training, stretching) is important. Cramps are more likely with older age, a higher body mass index, shorter daily stretching time or irregular stretching habits, and if there was a family history of cramping. Some more information also here: cramp: Definition, Synonyms from Answers.com

Now, it looks like that despite the studies, the exact mechanism of cramps is not yet fully understood. I do not know what the "muscle fatigue", causing the cramp, exactly means from metabolic, or chemical point of view, but I'd tell that the influence of proper oxygenation is rather likely. Hence, it would not be surprising that at FRC diving, where your muscles are deprived of oxygen earlier than normally (due to vasoconstriction), they cramp easier.

So to prevent the cramps, good muscle conditioning and especially consistent and proper stretching before and after exercise are very important. I also found this document speaking about using ribose for cramp prevention, but do not know what side-effects it would have at freediving (or generally), and also do not know if it is not a substance forbidden in competitive sport.

 

[blueface]

Thanks trux, I am going to start doing some calf raises at the gym. Hopefully the cramping is just from being out of the water for too long. Today it was not an issue and I was diving fine. Diabetes runs in my family but my blood sugar was fine just about a month ago. I'll keep an eye on it though.

Thanks!

skip

 

[cdavis]

Skip, were you diving full lung or frc today?

Connor

 

[blueface]

Skip, were you diving full lung or frc today?

Connor

Connor, I was diving with full lungs and I was kicking a lot to get down. I think I might need to add some weight. My partner said I was kicking like a maniac and he was surprised that I had any bottom time at all after all the kicking but that deserves a whole new thread I suppose.

Skip

 

[cdavis]

Skip: kick like crazy full lung, no cramps. Kick easy frc, cramps. This is interesting. Going diving in a deep spot tomorrow, I'll experiment.

Connor