With many Filipinos expected to head to beaches, rivers, and pools this , it鈥檚 important to stay safe while enjoying the water. One common risk swimmers face is muscle cramps, which can be painful and even dangerous if you鈥檙e far from shore.
This infographic offers simple, practical tips to help you avoid cramps before and during your swim鈥攕o you can focus on fun, not first aid.
Before Swimming
- Stay hydrated
Dehydration contributes to muscle cramps. Drink water regularly before your swim, especially in hot or humid conditions.
- Warm up properly
Light stretching and a short warm-up swim help prepare muscles and improve circulation.
- Eat right
Avoid heavy meals right before swimming. Opt for a light snack rich in potassium or magnesium (e.g., banana, yogurt) an hour before.
- Maintain electrolyte balance
Low levels of sodium, potassium, calcium, or magnesium can trigger cramps. Replenish with sports drinks if needed, especially after sweating or long swims.
During Swimming
- Pace yourself
Don鈥檛 overexert. Start slow, especially in cold water, to let your muscles adjust.
- Use proper technique
Poor form can strain certain muscles, leading to cramps鈥攅specially in the calves or feet. Make sure your kick is relaxed and not overly pointed or flexed.
- Stay relaxed
Tension in the body can cause cramps. Focus on smooth, relaxed movements.
- Breathing rhythm
Good oxygen flow helps muscles function better. Don鈥檛 hold your breath unnecessarily while swimming.
If a Cramp Happens
- Stop and stretch
Gently stretch the cramped muscle. For a calf cramp, for example, flex your foot toward your shin.
- Float or hold the wall
Avoid panicking. Float on your back or hold the pool edge while stretching.
- Massage gently
Rubbing the area may help release the cramp.