How To Stop Swim Fin Cramps | Most Common Causes
The world of water sports doesn’t come without pain. Swim fin cramps happen to the best of us, whether you’re a swimmer, diver, or bodyboarder. The problem is, there’s no telling when these muscle spasms will arise — they can happen as you take off, or as soon as you put on your swim fins. Cramps may vary from manageable pain to severe ones that can be lethal if you catch them at the worst time. That’s why when a cramp starts to kick in, you have to know exactly what to do to stop it. In this guide, you’ll find ways to prevent swim fin cramps from occurring, as well as possible solutions to eliminate this problem. What are the causes of swim fin cramps? Muscle stiffness is common to swimmers, and most have experienced this dilemma at least once in their careers. In summary, here are the most common causes of swim fin cramps: Wrong size of fins Heavy flippers Poor construction or low-quality made fins Muscle fatigue or overexertion Cold temperature Dehydration or loss of electrolytes No warm-ups Over kicking or paddling too fast How To Stop Swim Fin Cramps Cause: Wrong size of fins You point your toes when wearing flippers, that’s why the size of the fins contributes to why you may experience cramps in your toes or at the bottom of your feet. If your flippers are too large, your feet will put a little more effort into keeping them on. Meanwhile, flippers that are too small for your feet will cramp up your toes; hence, resulting in muscle strain. Solution #1: Opt for fins with leg straps If you have wide feet and you find it difficult to look for flippers, choose fins that use leg straps instead of ankle straps. With this kind of fins, your feet size won’t matter as you will just attach the fins to your legs. Your feet are free to move without any constrictions, ergo eliminating swim fin cramps. Solution #2: Wear socks for a snug fit Already have the perfect pair of flippers but they’re a little bit too loose? Try wearing neoprene socks underneath them. These give a snugger fit, and they also prevent skin blisters, too. Cause: Heavy flippers Heavy swim fins are difficult to paddle, that’s why the muscles on your toes and ankle put more effort in keeping the flippers moving. This results in strains and contractions because the muscles are not relaxed. Solution #1: Strengthen your feet muscles To stop having swim fin cramps because of heavy flippers, you need to strengthen your foot muscles first. What you need to do is get a lacrosse ball (or any firm sports ball of the same size) and roll it under your foot to loosen up its tendon muscle. Do this frequently on both your feet, ideally before you put on your fins, so they can adjust to the weight. Solution #2: Resistance training You can also do resistance exercises like squats. This improves your feet muscles, especially in the toe, ball, arch, and heel areas. Solution #3: Start with short fins first If your feet are having issues accommodating the weight of long fins, you need to start with split or short flippers first. These kinds of fins allow your feet to adjust slowly as they’re more lightweight. Cause: Poor construction or low-quality fins Beginner swimmers often face the dilemma of accidentally buying low-quality swim fins. They’re either duped in purchasing ones with stiff rubber materials that don’t flex or those with poor construction that don’t give good fitting. As a result, the flippers pinch the insides of the feet, they’re very uncomfortable to wear, and they give muscle cramps. Solution #1: Buy swim fins made of high-quality materials When purchasing training swim fins, you must choose the ones made from 100% natural rubber, silicone, or high-grade rubber. Although they’re a bit more expensive, these flippers are comfortable to the feet. They can also enhance your performance and kicking techniques. Solution #2: Choose swim fins with orthopedic features As technology advances, more features are now added to swim fins so they’re pleasant to wear even during long hours. If you’re constantly bothered by cramps, you can choose flippers that have orthopedic foot pockets to help support your feet when paddling. The pockets also provide added cushion to lessen the impact on your toes. Cause: Muscle fatigue Another cause of swim fin cramps is overexertion, a reason why muscle contractions often happen after rigorous swimming or when you’re too tired. In these events, the muscles on your feet don’t receive enough oxygen, resulting in the buildup of lactic acid. When the muscles reach a critical mass, they tend to contract involuntarily, which then leads to cramps. Solution #1: Start with strenuous activities gradually To help your feet muscles adapt easier to challenging swimming activities, you need to start gradually. Focus on lighter exercises first or shorten your activity period, and then progress as your feet adjust to the fins. Solution #2: Stretch your cramp If you’re caught up in the middle of a cramp, look for a wall or a partner that can act as such. Put your foot flat up the wall, and give it a good stretch. You can also give it a light massage to get the blood flowing. Solution #3: Apply a hot compress You can help your muscles relax during cramps by applying a hot compress on your foot. The heat will increase the blood flow, therefore lessening the pain. Cause: Cold temperature Swimming or diving in cold temperatures tightens your muscles. It also makes them less relaxed because the muscles try to keep up with the gradual loss in body heat. As a result, cramps occur because of muscle stiffness. Solution #1: Wear thermal socks If you’re diving or bodysurfing in cold water, wearing hooded wetsuits isn’t enough to prevent muscle cramps. You also need to wear thermal dive socks to protect your feet and help maintain … Read more