When the surf is up, that is the time when we spend most of our day in the water. One hour, two hours, sometimes even an entire day we spend in the water making the best of every wave. But for many of us, there comes that time while in the water we begin to cramp. It may be just the calve, or the hamstring, or even the lower back starting to spasm. First thought to many of us is: Stretch. But that is not entirely true to say to avoid any further spasms or severe cramping.
So what causes cramping and what are some common solutions to avoid it in the future???
First off, what is a muscle cramp? A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. In layman's terms, the muscles have tightened and harden to such a point it begins to cramp. When a muscle first contracts it is in a "spasm. If the spasm is forceful and sustained, it becomes a cramp. Any of the muscles that are under our voluntary control (skeletal muscles) can cramp. Cramps of the extremities, especially the legs and feet, and most particularly the calf (the classic "charley horse"), are very common.
Common causes of cramping:
Dehydration: Sports and other vigorous activities can cause excessive sweating. This kind of dehydration increases the likelihood of true cramps. These cramps are more likely to occur in warm weather.
Diuretics, hyperventilation (overbreathing), excessive vomiting, inadequate calcium and/or magnesium in the diet, inadequate calcium absorption due to vitamin D deficiency.
Alcohol consumption: Alcohol is a natural diuretic, often dehydrating someone to a point that the muscles cramp in response to minimal to no fluids. Not to forget to mention one heck of a hangover. Alcohol consumption can also affect the nervous system by depressing simple reflex reactions of the nervous system. The nervous system and the muscles, working together to permit movement, is known as the neuromuscular system. This effect of alcohol on the neuromuscular system can last up to a full two days depending on amount consumed.
Noted, these are just a few simple reasons for cramping. Many others can be based on diet, nutrition, and further medical symptoms.
If cramping continues, it is recommended to see a physician immediately! The solutions below are common "quick" fixes and may not be suitable for all cases of cramping.
So now that you know about Muscle cramping, what should you do to avoid it or in the case of being in a full cramp, what to do to relieve the cramp. It is recommended that before any exercise to consume at least one full gallon of water THE NIGHT BEFORE. This will counter the amount of sweat loss during exercise to keep the muscles hydrated ahead of time. However, this does not mean you do not continue to hydrate throughout the day. This just simply gives you that added edge to stay in the "cramp free zone."
Other cures would be increasing sodium intake. One easy to make recipe that counters dehydration during a session that is recommended: Mix 12 sugar free Kool-Aid packets (fruit punch, lemonade, or grape) taste best. Mix the 12 packets with 7 cups of sugar and two full tablespoons of salt and shake to mix equally in a large container. Add one scoop to 24 ounces of water and you now have a tasty, dehydration free drink to sip during long sessions.
And last, in the case of cramping in the water during a session, ride to shore and sit in a relaxed state not putting pressure on the muscle(s) that are cramping. Stretch the muscle or deep massage the muscle. If the muscle runs up and down the leg like the calve or hamstring, then you must massage the muscle from top to bottom. If possible, chew on one Tums anti-acid tablet and put another half tablet under your tongue and let dissolve. This should get you back in the water in no time.
We will be regularly posting tips to help advance your surfing; including exercises to increase strength and flexibility, nutrition and recovery for after training or surfing sessions.
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