Youtor
Efficient freestyle swimming swimming
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Avoiding Foot Cramp When Swimming • Foot cramp during swimming, often felt after a freestyle kick or a turn, is a sharp muscle spasm at the sole of the foot. While stretching can alleviate it, continuing to swim becomes challenging. This issue is not limited to the pool; it's also common during open water swimming and triathlons. • Prevention • 1. Hydration and Nutrition: Stay hydrated not just with water but with electrolytes, and eat appropriately before and after training. • 2. Stretching: Essential for maintaining muscle flexibility, stretching should be part of your warm-up and warm-down routines for both pool and land-based sessions. • Specific Muscle Stretches • Try these stretches for the individual muscles in the calf and foot, holding each stretch for two minutes in 10, 20, or 30-second intervals. • 1. Gastrocnemius Stretch: Stand with one leg in front of the other and lean against a wall. Bend your front leg and keep your back leg straight with your heel on the floor until you feel the muscle stretch in the back of the lower leg between your heel and knee. • 2. Soleus Stretch: Stand with one leg in front of the other and lean against a wall. Bend both knees and transfer your weight to your back leg, ensuring you keep the heel of your back leg on the floor. You should feel the muscle stretch in the back of the lower leg. • 3. Plantar Fascia Stretch: Stand with one leg in front of the other with the toes of your front foot on or against a raised platform (such as a step or a wall). Bend both knees until you feel the stretch in the sole of your front foot. • 4. Alternative Plantar Fascia Relief: Roll your foot over a golf or hockey ball. If this is too painful, try it in warm water to help the muscles relax more. • #swimbikerun #swimming #triathlon #natation #nage #nager #swim #nageur #switzerland #suisse #montagne #mountains #openwaterswimming #conservation #biodiversity #swimmingcompetition #swimminglife #loveswimming #frontcrawl #marathonswimmer #swimlikeafish
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