What to do when you have cramp in water?

[BaNZ]

I didn't warm up enough and the water was colder than normal. As soon as I stood up on the board I had the worse cramp ever and fell off. I couldn't swim properly because one of my arm was holding my cramp leg and my other arm was trying to paddle and stay afloat. I was in so much pain I couldn''t let go of my leg and felt like I was drowning so I started kicking with my other feet and grab on to the leash to pull the board towards me. I so wished my leash was shorter as the board was so far away. The cramp lasted for 2-3 minutes and I was getting bashed by the waves. Luckily it was really small and the interval is long that day but I still felt like I was drowning. I manage to get onto the board but the cramp kicked in again. I got washed up to the shore and I couldn't stand up.

It's the 3rd day and I still can't walk properly.... my muscles is still very sore from the cramp.

[peazz]

Surley the best thing to do would be warm up to avoid this altogether mate?

One thing that can help depending where abouts the cramp is;

Keep your leg straight, and reach down to your toes, grab them and pull them towards your upper body. A little something i learned diving

[BaNZ]

I warm up but probably not enough and a combination of eating before surfing and the cold water.

I tried doing that, but it actually hurts a lot more when I reach for my toes. But it does feel better afterwards. I still feel my muscles spaz out today!

[peazz]

Keep doing some active stretches and eat well banz and just let it heal, maybe even treat yourself and go and get a massage.

Where are you surfing out of curiosity?

[BaNZ]

I never had a cramp that still hurts after a day. Must be getting old! Also the unhealthy food I eat here isn't really helping.

I surf in Taiwan, small island near HK. Temperature really dropped in the last 2 weeks! I remember it was 28C+ and it dropped to 12C the other day.

[pandarturo]

Water, and tons of it. Unless you're writing out before you surf you really shouldn't be cracking as long as you're drinking a decent amount of water. Not a cup right before, hydration is key to pretty much daily life and the more water you drink the better you will feel. Cramping is usually caused by dehydration, and if you're like me and spend a few hours in the water at a time, keep drinking water all day and as soon as you hit the beach stay pounding water.

[BaNZ]

I only drank half a bottle of soft drink before going in the water as I didn't want to pee in my wetsuit. That must be the reason, I don't drink much water even when I don't surf. I roughly drink 1 bottle in the morning, usually nothing for lunch and probably soup or a drink that goes with my dinner.

[pandarturo]

Yeah I'm usually pounding a gallon of water a day at least. I still cramp but that's only if I'm working out our running and even then I just massage it out in the water, I don't have a wetsuit so I don't worry about having to pee.

[gd6]

Cramping can be caused by low magnesium, magnesium and calcium both play roles in muscle function, calcium plays a role in helping a muscle contract, magnesium plays the role of helping the muscle relax. Taking a magnesium supplement could help prevent cramps if it is actually the issue here, which is definitely a possibility.

I used to get similar sounding cramps when I was younger and skateboarded all day...they were the most painful thing I can ever remember. I was eating nothing but junk food and soda and definitely think that had something to do with it.

[dtc]

I used to get cramps surfing so have done a bit of research into it - do you get them frequently or was it a one off?

peazz has given you the 'solution' if you suffer one - grab your toes. For the aftermath, massage and also ibuprofen is a useful drug to take, as its anti inflammatory and a pain reliever. BaNZ and gd6 have excellent suggestions on ways to minimise the risk.

Hydration particularly - often you cramp if you go out in the morning after waking up without drinking much and are still dehydrated from sleeping.

Magnesium and calcium are important but (in my view) if you only cramp while surfing, and not otherwise, then probably they arent needed - rather its a surfing specific cause rather than a general problem. On the other hand, if you do cramp while sleeping or have 'twitching' calf muscles when sitting or cramp during normal activity (pandarturo!), they might be worthwhile (most multi vitamins have both to some extent; and of course you can get specific supplements - but research as the types of Mg in pills varies and some arent as good as others). Obviously, Mg and Calcium occur in food! Leafy greens, sunflower seeds, nuts, dairy are all good.

That said, my view is that cramping while surfing is almost always caused by frequently pointing your toes, which shortens the calf muscles and causes them to cramp, particularly if you are dehydrated or its cold.

When do you point your toes? The obvious one is when paddling on the board, but the less obvious (and to my mind greater importance) is when you are sitting on the board in the line up. You let your toes dangle downwards, contracting the calf, and, in addition, the water is pushing past your toes causing a greater but often not noticeable contraction.

So my tip is to keep your toes at right angles to your ankle (ie normal foot position) as much as possible. Pointing your toes now and then is fine, but not for prolonged periods - and pay particular attention when sitting in the line up. Wiggle your feet around, point the toes ahead. Do some calf stretches while sitting. When paddling just bend your knees up.

[BaNZ]

dtc, that's a good point. I always thought when I dangle my feet while on the board is the most relaxed position. I didn't know that actually contracts the calf muscles. Will try and make sure I don't dangle my toes downwards then.

[peazz]

While not related to cramps, you just helped me identify a weak point in my hip / lower body. sitting on my board for extended times can trigger my hip a little.

So next time ima get out, go stretch out the calves and go back in. One little presurf stretch routine that has really helped me (and even make my hip / back problems better on a daily basis) is the following:

http://www.surfstronger.com/tips/ViewTip/5

[jasedrummer]

I'm a long time sufferer of cramp, so I sympathise totally!
Last time I had it was on a pretty big day, took me a while to paddle out back, first pop up and cramp straight into my calf. Took me what seemed like ages to paddle back to shore in agony....took days for that soreness to disappear.
I always seem to get it if I have drunk too much alcohol (usually around the Christmas period!) or did not hydrate and eat properly after going for a run the day before surfing. Both of these things I avoid if I know I'm surfing now to be honest.

[oldmansurfer]

A good state of fitness and good hydration, good nutrition all can help prevent cramps. As an old man my worst cramps are from sleeping. If I get a cramp surfing it is usually my toes locking in some strange position or something like that and I push my toes into my board to stretch them and it goes away.

[jasedrummer]

Cramp when sleeping is my most common occurrence too...! The footboard is too far away, usually end up hopping around the room swearing a lot!