Hi, fellow NEMers - Does anyone know of a list serve for masters swimmers, or trainer/coach that can give me either knowledgeable or experiential advice me about what to do if I keep having my workouts cut short as I try to get back into shape, because of cramps in the muscles of my legs. Almost always following even a limited kicking set. Not always the large muscle groups, either. Funny muscles, in feet, or lower lateral calf. I’m 68, used to swim well, - Br, IM, and even Fly, but never could do the flutter kick worth a damn even when I was younger and in shape. I’m tempted to stop doing kicking sets altogether, and learn to live with it. Cuz I’m learning to love the effort of workouts again (if my legs would behave). Any advice, or advice on where to look for advice, is appreciated. And if any of you recognize my name, I’m coming back, one way or the other. Hope to see some of you at BU in December. Cy Hopkins
7 users commented in " Muscle cramping assistance? "
Follow-up comment rss or Leave a TrackbackMr. Hopkins,
Stop kicking so much. Seriously, I have some of the same reactions when I do longer workputs. The older I get [57], the more I realize that kicking with the rest of the workout is plenty. Maybe some easy stuff [3-4x50y], but the usual full throttle kick sets are for sprinters and 20 somethings. Plus, as a distance guy, I aim to work the legs just enough to make sure they aren’t dragging too much.
–
Tim Morse
Brasseurs San Frontieres/
Brewers Without Borders
First off, congratulations for getting back into swimming!!! Just getting in there again is awesome, and you are a terrific example to younger folks. I’m only 41, but whenever I feel like complaining about my age, I have older folks who put me to shame in the water. How long have you been away from swimming? It might take you up to a year to get back to where you were? I’d take it easy on yourself and throttle back a bit. Even though your mind knows what to do, your muscles need time to get back into it. What’s important is that you’re swimming again. But te cramps are telling you something, and that something is that they are unhappy. Listen to your muscles. Can you kick 25? Then kick 25. Whenever you feel cramps, you’ve gone too far. That’s not good for you. Your body is telling you something. You will gradually get back again, don’t worry. In the meantime, cut your body some slack. It’s performing for you by getting back into it, right? Don’t make it mad or grumpy by pushing it too hard, too soon, too fast. Aim for a steady workout schedule at a pace and amount that you can maintain, week after week after week, for the long haul, without pain. Gradually, gradually, increase it. But always listen to your body. By the way, my feet muscles really like the stretch they get from a device called Yoga Toes. You might want to try it. After swimming or running, my feet crave the stretch. You can find them online.
Good luck!
Heidi Ames
Elmore, Vermont
Thought you’d be interested to see my initial response to the initial response of this incredibly engaged and helpful group of swimmers:
Thank you so much. The response to my inquiry has been terrific, and overwhelming. I’ll try to do the courtesy of responding to all, partly because I think you’ll all be amused by the power of this form of communication. It’s certainly evoked a greated response than anything I’ve ever sent out at work! In the first 5 hours after I sent my note I must have heard from 8-10 of you; by this morning it looks to be 20 some. I am developing an interesting list of recommendations that I’ll be happy to summarize for anyone interested, but it is heavily weighted toward fluid, rehydration, and potassium (supported more by anecdote than data), and stretching. But I’m also getting a bunch of procedural suggestions about workouts. I was thinking of trying to summarize the suggestions, and will, if there’s any interest, send back a list for any of you who are interested.
But probably more important, the response from all ages and walks of life have been unbelievable. I’ve heard from a half a dozen ond friends and competitors, from coaches, several other doctors - some of whom are suggesting medical references, or sending abstracts. And most of all good wishes from you all.
The most reassuring thing was to learn how very common this seems to be.
Particularly your descriptions of the involvement of the deep small muscles of calves, lower legs and feet. I don’t remember that from my competitive phases, rather it seemed like it used to be large muscles (calf and thigh). Maybe this, (like everything else in life) is different now. We’ll see. But I see that I’ll learn this in good company.
I’ll experiment with all or some of these, and give your a friendly hello and a follow-up when I see any of you next. Maybe at BU.
Thanks again,
Cy
Hi Cy,
What a pleasant “blast from the past”!!
Glad to hear you are back at it….and I’ll bet that not too many recipients of your question know that you are a former NCAA breastroke champ from Michigan. You’re too humble.
I have had the same problem of cramping and more recently have had a few real bad bouts at night. I think it’s our age! But I have had some luck by 1) doing more rather than less kicking, 2) lots and lots of stretching and 3) trying to consume much more water. Good luck and let me know what seems to work for you and what other advice you get.
Maybe we can put together a good medley relay one of these days…..get Yorszyk out of retirement and find a freestyler. I’ll bet we can break some records.
Are you still practicing??
Barr
I agree with Tim, “work the legs just enough to make sure they aren’t dragging too much”.
Do you remember the crawl that was taught in the 60’s? I don’t think it was a racing stroke, but we did a side stroke kick and maybe two flutter kicks with our crawl.
Tricia Kules
Aging Fast Triathlon Team
Tim and Mr. Hopkins,
I think you might like to try working on flexibility of interossei muscles when not in the water. (Scrunch towel with toes, sit on heels from a a kneeling position/lean back for 60sec , work on pointed toes and calf flexibility, etc. Spell the alphabet with your foot while you’re sitting doing something else. Anything to get muscles moving). I think you can never kick enough but you can certainly cramp up if you don’t ease into things. Also, how’s your
fluid, Calcium and potassium intake?
Just suggestions.
From a 43 year old who can often outkick most 20 somethings!!! Paula J. Kweder PT, M.Ed
I experienced cramping and it was largely due to caffeine intoxication. No Joke, there is such a thing and I was drinking way too much coffee (espresso). I reduced my coffee habit and have none in the morning before workouts and the issue is largely solved.