Why does my foot cramp when swimming?

Why does my foot cramp when swimming?

Experiencing a dreaded foot cramp while swimming seems to be a nearly ubiquitous experience among triathletes – almost all of us have had to awkwardly half-kick back to the wall, trying not to drown as a foot contorts itself into a painful spasm. Why does this happen? Let’s look at the reasons why your feet cramp while swimming, plus how you can actually prevent foot cramps during a swim workout or race.

The physiology of cramping

First off, let’s take a look at some of the theories behind exercise-associated muscle cramping. In the past, cramping has commonly been linked to dehydration and electrolyte depletion. Some evidence showing that hydration and electrolyte levels are not significantly different in cramping versus non-cramping athletes has challenged this theory, but determining exactly what’s going on at the cellular level is difficult. Regardless, triathletes may not realize how much fluid they’re losing via sweat in the water, and they may neglect hydration when engrossed in a long swim set.

More recently, experts are hypothesizing that cramping occurs due to changes in neuromuscular control related to fatigue – basically, feedback from tired, shortened muscles is altered, causing changes in excitability that lead to cramping. While swimming foot cramps can occur at any time, athletes often find themselves particularly susceptible when attempting to swim at the end of a training day, lending support to the role of fatigue.

Finally, some underlying diseases and medications can make athletes more prone to cramps, so check with your doctor if you’re in doubt.

Why the feet cramp when swimming

Unlike biking and running, where the feet and ankle either stay in a more mid-range position or move naturally and are supported by shoes, swimming requires toes to be held pointed down and otherwise unsupported. This leads to prolonged contraction and shortening of the calf muscles and the toe flexors running along the bottom of the foot, and, eventually, fatigue.

When pool swimming, these muscles momentarily relax only to contract more forcefully with each wall push-off as well. Muscles that contract when already shortened are particularly prone to cramping – which is exactly what’s occurring at the foot and ankle in the water.

6 exercises to banish swimming foot cramps for good

While foot cramps might not be completely avoidable in all circumstances, steps can be taken to decrease the likelihood of them occurring. Triathletes should be sure to take in proper hydration and electrolytes before and during swims, and they should be especially cognizant of workout fueling when swimming will be done later in the day.

Additionally, feet and calves that are strong enough to resist the fatigue associated with near constant pointing during swimming will have more resistance to cramps. Mobility work for the ankle, calf, and foot before and during swims can also help decrease muscle excitability and lower the chances of cramping. Some specific exercises are below.

Toe yoga

Toe yoga is an effective way to prevent foot cramps while swimming. Toe yoga helps to isolate and strengthen some of the intrinsic foot muscles important to foot stability. Start seated with your feet flat on the ground.

• First, keep the big toe in contact with the ground while lifting the lesser four toes off the ground. Hold briefly.
• Raise the big toe while keeping the lesser toes in contact with the ground.
• Lower the big toe, and repeat the switch 20-30 times.

Keep the rest of the foot and ankle as still as possible, moving only the toes – don’t roll the whole foot, and avoid gripping the ground with the toes. As you improve, progress to performing this in standing and split squat positions.

Toe extension stretch

Regularly stretching the muscles of the toes can help decrease the likelihood of the feet cramping up while swimming. This stretch can be done to directly decrease excitability in the muscles of the arch of the foot.

• Sit with one foot crossed over the opposite leg.
• Pull the top of the foot towards the shin, and then use your hand to pull the toes up toward the shin until a stretch is felt in the arch of the foot. Hold 30-60 seconds.

Calf raises

Calf raises strengthen the calf, Achilles, and foot to prevent cramping while swimming. This mainstay is great for strengthening the calf, Achilles, and foot.

• Stand with the ball of the foot on the edge of a step, heel over the edge, and the opposite foot off the ground. Hold onto a wall or railing lightly for balance as needed.
• Rise up onto your toes, and slowly lower down. Perform 3 sets of 8-12 repetitions.

Progress the exercise by performing on one leg, and then holding weight as able.

Anterior ankle stretch

The anterior ankle stretch is an effective way to stop feet from cramping up while swimming. Triathletes who can’t fully point their toes, this one is for you. This stretch is aimed at the muscles on the front of the shin and ankle, as tightness in those can force the antagonist calf and toe flexors to have to work harder against them when swimming.

• Begin sitting on a chair with one leg off to the side a bit.
• Bend your knee, placing the top of your foot against the ground, and push the front of the foot and ankle towards the ground until a stretch is felt in the front of the foot and shin. Hold 30-60 seconds.

Arch soft tissue mobilization

A lacrosse ball can be an effective tool for exercises to prevent foot cramps while swimming. A mainstay in plantar fasciitis treatment, this self-soft tissue mobilization helps decrease overall tone in the bottom of the foot.

• Begin seated with a small, firm ball (such as a lacrosse ball) under the arch of your foot.
• Roll the foot slowly back and forth over the ball, pausing to flex and extend the toes over any particularly sore spots. Perform for about 3-5 minutes.