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  • How To Deal With Calf Cramps

    Epic Wave Riding
    how to bodysurf image at the wedge

    How to Deal With and Limit the Risk of Calf and Leg Cramps for Bodysurfers

    As a bodysurfer, if you have experienced a leg or calf cramp, you will know why we posted this. Calf cramps can be one of the most agonizing pains to experience.

    We have all had first-hand experience of the pain. On more than one occasion, I have fallen victim to the initial tugging feeling. Then, your leg stiffens up and, you are rendered useless. Experiencing a calf cramp on land is one thing, but to get a calf cramp in the water, and especially while handbarding or bodysurfing in the ocean, not only hurts like hell, but it can also be dangerous!

    Getting cramps to suck, and they are preventable

    One particular experience I can remember was when I was travel surfing and bodysurfing through Morocco a few years back. After finally seeing a good break after days of travel, I bolted out into the water. 15 minutes later, just as I finished the 10-minute paddle to Killer Point, it hit me! There was not a lot I could do apart from float around and try, in vain, to stretch my leg out. On land, this is a good idea. In water not so much. I ended up getting a set on the head and found myself washed over the rocks for my trouble. The thing is, it could have been a lot worse, but I was lucky.

    prevention is better than cure

    Unfortunately, there is no specific way to effectively deal with cramps in the water. However, this is the perfect case of "prevention is better than cure". We as bodysurfers in particular should learn to take care of our bodies before getting into the water. Bodysurfers and swimmers are the most prone to being struck by leg or calf cramps in the water. This is due to the physical excursion on the legs and calves. Also, wearing fins puts the risk much higher due to the added strain the bodysurfing equipment places on your calf muscles. While I am on the subject of bodysurfing equipment and bodysurfing fins, it is really important to choose the right fins for your particular feet. Read our article on choosing the right bodysurfing fins to find fins that fit you best and reduce the strain on your calf muscles.

    The Definition Of A Muscle Cramp

    "Technically, a muscle or calf cramp occurs when your muscle tightens and shortens, causing a sudden, severe pain."

    What is the main cause of A Muscle Cramp?

    Muscular tissue cramping is primarily the result of overexertion and/or dehydration. Whenever you do not possess adequate fluids in your system, it can cause an electrolyte imbalance that triggers your muscle tissue to cramp up.

    Electrolytes and what foods to get them from

    Electrolytes are nutrients and minerals which include sodium, magnesium, calcium and together with potassium, these nutrients and minerals assist the body cells in normal cellular functions. Any time you have fluctuations and imbalances in the levels of these vital minerals, you will start to have problems in the basic operation of bodily functions. The effects show in the form of muscle spasms and cramps. The crucial electrolytes influencing muscle tissue cramping are potassium, sodium, not to mention calcium.

    sodium rich foods

    Sodium

    1. seaweed
    2. pickles
    3. pretzels
    4. a teaspoon of Himalayan salt will solve most mineral deficiencies
    how to bodysurf in the properly

    Potassium

    1. young coconut water
    2. bananas are a great fruit for potasium
    3. sweet potato
    4. Kale
    getting hit by wave while bodysurfing

    Calcium

    1. Milk: (the obvious)
    2. Almonds: for the lactose intolerant
    3. apricots
    4. oranges
    how to bodysurf going over the falls

    Magnesium Chloride

    1. salmon
    2. mixed nuts
    3. soy
    4. whole wheat products

    When Are You Most Likely To Get Muscle Cramps?

    Exercise

    1. Swimming
    2. Walking
    3. Running

    The most likely time you are going to get a muscle spasm or cramp is when partaking in physical exercise.

    These have been known to be the biggest culprits for leg and calf cramps, while tennis and other hand-held racket sports are more likely to cause arm and back cramping.

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    Sitting

    Believe it or not, the cramping may also occur after long periods of inactivity, such as sitting too long in one place without moving a muscle. If you have a desk job, take 15 minutes every 2 hours or so to stand up and stretch.

    how to bodysurf going over the falls

    Lying Down and Relaxed Positions

    Sometimes you can even get a cramp when you're just lying in bed. This also goes back to what was mentioned before, "cramps are likely to occur after a period of muscle stillness, or when you have been in the same position for an extended period."  Researchers cannot define an exact cause, and it seems cramping may vary from person to person.

    Likely causes of cramps

    What are the most likely muscles to be affected by muscle cramps?

    1. calf
    2. thigh
    3. feet

    The calf muscle seems to be the most affected muscle group, however, you can also get them in your thighs, feet, or just about any muscle group. I have even had a severe back cramp. Cramps and the initial onset of a cramp and the ensuing pain can be reduced by a few simple methods, as we will show you above.

    EXHAUSTED how to deal with cramping photo by Grzesiek

    Main Causes Of Leg Cramps

    Researchers are unable to say for certain what the exact causes of leg cramps are. Oftentimes, there doesn't appear to be a specific cause. What researchers can tell us is that typically, the cramping originates from:

    1. Overexertion of the muscular tissue
    2. Structural conditions (e.g., flat feet)
    3. Standing upright on cement
    4. Extended periods of sitting
    5. Improper leg postures while inactive
    6. Dehydration
    how to bodysurf going over the falls

    less common

    1. Diabetic issues
    2. Parkinson's disease
    3. Hypoglycemia
    4. Anemia
    5. Thyroid and endocrine problems, coupled with the use of medicines .
    6. A few viral and also bacterial infections/diseases
    7. Circulation anomalies
    8. Dermatomyositis

    Muscle cramps can also arise from the spontaneous firing of special nerve groups, followed by the contraction of certain muscle fibers. It is very difficult to determine the exact cause of leg cramps and muscle spasms. This is because everyone is different, and their bodies respond in different ways to interior and exterior bodily influences.

    relieve for calf cramps

    Medical Treatment of Calf Cramps

    Diet and exercise is the safest and best way to treat just about any ailment but in some cases, medical help is needed. Quinine sulfate generally is the prescribed medication of preference for cramping. If the discomfort is moderate or self-limiting, topical ointment and/or oral non-prescription analgesics might be suitable. These particular medications can be suggested by a health care provider or simply a pharmacist.

    vitamin c

    Boost your intake of vitamins and minerals, especially Vitamin C, as it will help stop your muscle tissue from cramping. It is strongly recommended to consume timed-release Vitamin C supplements two times per day. You should be taking 1,000 milligrams in the morning, and additionally 1,000 milligrams in the evening. Keep in mind that in some cases, people might experience diarrhea if you take over and above 1,200 milligrams of Vitamin C daily.

    how to make cramps go away while they are happening

    First, relax the tightened area.

    1. When the muscle cramp first starts to occur, it is best to gently and slowly massage the region that has cramps, whether or not it's a crick in your actual calf from overexertion, or simply a spasm in your foot.
    2. Stretch out the muscle tissue gradually and carefully, provided that you don't sense discomfort.
    how to bodysurf going over the falls

    Relieve for calf cramps specific

    As this is the most likely form of cramping a bodysurfer will experience, we will run through the best form to combat the onset of a cramp. For calf cramping, in particular, you can perform a wall stretch out by following the steps below:

    1. Position yourself around two to three feet away from the wall
    2. Put knees straight together with your heels on the ground
    3. Lean into the wall, assisting yourself with your hands. You may sense the stretching sensation of your calf muscle tissues.
    4. Keep in that position for sixty seconds.
    5. Do it again 3 times, or until your calf cramp subsides.

    Prevention is always better than cure the most important tip: Make sure to drink plenty of fluids! before and after bodysurfing

    how to bodysurf going over the falls

    exercise that help prevent future calf cramps

    If your calf muscle tissue is prone to frequent cramping, this may mean they are weakened! There are specific exercises to strengthen the muscle group that you are having problems with. One of the best exercises for calf and thigh cramps is the toe raise.

    1. Just simply rise up on your toes.
    2. Maintain for five seconds.
    3. Return heels to the floor.
    4. Do it again 15 to 20 times, 2 or 3 times per day .

    To improve the benefits of the exercise, you might want to attempt holding dumbbells at shoulder level.

    Alternative calf cramp relieve techniques

    Heating

    If you are suffering from cramps regularly, it is strongly recommended to use a consistent application of heat to the affected muscle tissue. Heat the muscle tissue with either a moist warm towel or with a cream-like Deep Heat for ten to fifteen minutes 5 or perhaps 6 times a day. Continue to do this until the pain diminishes.

    cooling

    An ice pack can be both a pain reliever and an anti-inflammatory. Place an ice pack on the area for a maximum of 10 minutes, or until their region is a cheerful red. This means that blood cells have arrived to heat the cramped muscle tissue. If an ice pack is unpleasant, attempt heat.

    Massage and Rubbing

    First, relax the tightened area.

    Massaging the calf, arch, and toes or affected area with baby oil for 10 minutes can work wonders for the pain of a cramp.

    1. Use medium to hard pressure to really get into the deeper tissue.
    2. Use a back-and-forth motion across the length of the muscle .
    3. Use a side-to-side motion over the affected muscle tissue with the palms of your hands.
    how to bodysurf going over the falls

    Counter the Contraction

    Calf Cramps

    1. It is possible to softly loosen up cramped muscle tissue by guiding it through the regular range of movement. For a cramp in your calf, it is strongly recommended to grip your calf with one hand whilst stretching your toes and foot in the direction of your other hand.

    Foot Cramps

    1. Similar guidelines apply for a cramp in your feet or foot. Believe it or not, I have had cramps in both feet at the same time. To relieve foot cramping, simply position your hand in the arch of your foot, rather than on your calf. Keep the stretch out until you finally feel the pain diminishing.

    how to bodysurf going over the falls

    Keep Well Hydrated

    Making sure you are always well hydrated can go a long way in helping prevent cramps. Make sure to top off your reservoirs before and throughout any physical exercises, particularly if you find yourself working hard in warm weather conditions, you must drink 8 to 12 ounces of liquid before you begin doing exercises. Follow through with 4 to 8 ounces of liquid every 30 to 45 minutes when you are doing a workout. This will keep you well hydrated and hopefully free of cramps.
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