Leg Cramps

blindboy's picture
blindboy started the topic in Monday, 21 May 2018 at 1:46pm

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blindboy's picture
blindboy's picture
blindboy commented Monday, 21 May 2018 at 2:00pm

I think there was a forum on this before but I couldn't find it. I received a sharp and extremely painful reminder of the issue a couple of weeks ago that left me hobbling around for a couple of days. I hadn't had any problems for a couple of years so it was out if the blue. Anyway, I have done my crash course on cramp avoidance and thought I might share it (again). Number one: stay warm. Get out of the water at the first shiver, muscle performance and coordination decline rapidly when shivering starts so you might as well go in. Assess your wetsuit. Is it really doing its job. Stepping up a grade (3/2 to 4/3) can double your time in the water before shivering starts. Number two: arch support. Ditch the thongs and the Converse. It makes a difference. Number three: warm up. No, not those pathetic static stretches on the high tide line that do the job (sorta) in summer. Think exercise bike, light weights and dynamic stretching. Number four: the evidence is weak for Magnesium supplements but what that means is that while they don't work for most people, you might just be one of the lucky ones.

Laurie McGinness

mk1's picture
mk1's picture
mk1 commented Monday, 21 May 2018 at 3:10pm

Magnesium made all the difference for me - I put that down to boozing regularly.

simba's picture
simba's picture
simba commented Monday, 21 May 2018 at 4:42pm

yeah i used to get really bad cramps in toes and hammys etc and trial and error, start with magnesium chelate cause its the best .Potassium also,just got to see what your body needs.
Nothing worse than being in Bali say and as you take off you get a cramp in your leg and pearl and are now under water trying to swim up with a severe cramp can be real scary.I found you can drink too much water which washes the salts out of your body so be careful cause you can die from drinking too much water of all things.

simba

blindboy's picture
blindboy's picture
blindboy commented Monday, 21 May 2018 at 4:51pm

Always happens to me on the take off simba.

Laurie McGinness

stunet's picture
stunet's picture
stunet commented Monday, 21 May 2018 at 5:02pm

Arch support, BB? Lately I've pretty much given up wearing shoes. Largely it was driven by laziness - I dont have to wear shoes to work so I dont - but then I was down the IGA the other day and a person I know commented that I'm always 'earthing' which makes the whole process of eschewing footwear sound quite spiritual. Gives it a nobility I hadn't considered, so I went Googling to find out what other facts could bolster my earthing argument and I read that it's actually quite good for your feet and posture.

Yet when I 'earth' there's no arch whatsoever, and hence no support.

Craig's picture
Craig's picture
Craig commented Monday, 21 May 2018 at 5:17pm

Mind the toes, but I got this shot a while ago. A friend pointed out I was earthing and also googled it.

Must be good for ya :)

udo's picture
udo's picture
udo commented Monday, 21 May 2018 at 5:20pm

David Wolfe got a vid about that.\ Earthing thing

Island Bay's picture
Island Bay's picture
Island Bay commented Monday, 21 May 2018 at 5:27pm

I get calf cramps too, when it's cold and I'm tired. Especially on roll-in type takeoffs where I arch my back and hence tense my calfs.

Re arch support, here's my $0.05: They just make your feet weak and flat, as they keep your arch muscles from doing what they're supposed to.

I started running steep Wellington hills in reasonably flat shoes (Inov-8), and I went from flat feet 284mm long, to strong arches and 277mm feet (I'm a skier, and boots are a science - that's how I know).

A colleague had plantar fasciitis and used orthotics. I gave him the same advice, and he's now pain free and running much better.

stunet's picture
stunet's picture
stunet commented Monday, 21 May 2018 at 5:42pm

David Avocado Wolfe is into earthing??

Tomorow the brogues come out.

simba's picture
simba's picture
simba commented Monday, 21 May 2018 at 5:49pm
freeride76's picture
freeride76's picture
freeride76 commented Monday, 21 May 2018 at 6:05pm

Magnesium is absorbed more easily through the skin in a hot bath.

blindboy's picture
blindboy's picture
blindboy commented Monday, 21 May 2018 at 6:07pm

Interesting simba but I would be a bit careful getting started on barefoot running! Maybe leave the 100km for week 3. More importantly I think runners' cramps are a different problem as they are linked to muscle fatigue. This is not an issue for surfers.

Laurie McGinness

simba's picture
simba's picture
simba commented Monday, 21 May 2018 at 6:24pm

BB na my knees are too rooted these days but like Stu above i didnt wear shoes for years ...earthing.....until your knees start fukin up.Went off track there about the cramps.
Anyway i haven't had a cramp for a long time where as before it was every surf or even lying in bed ,so stretching,build up magnesium levels and for me potassium.......and as Freeride said above mag cream is good just rub it in or a bath .If you still get cramps take more mag ,you will end up with the runs if you take to much so just just bring the dose back.

simba

blindboy's picture
blindboy's picture
blindboy commented Monday, 21 May 2018 at 6:35pm

Barefoot is good. It is thongs and flat soles that are the problem. If you can go barefoot so much the better but if you are on your feet or walking in shoes, arch support is the go.

Laurie McGinness

happyasS's picture
happyasS's picture
happyasS commented Monday, 21 May 2018 at 8:22pm

once your cold the blood flow to areas like you feet and calves slows down and thus less oxygen to those muscles. oxygen deficit is a well known cause of muscle spasm.

blindboy's picture
blindboy's picture
blindboy commented Monday, 21 May 2018 at 8:55pm

I agree with that happy. For surfers cold is the main cause.

Laurie McGinness

Island Bay's picture
Island Bay's picture
Island Bay commented Tuesday, 22 May 2018 at 6:17am

Whisky is absorbed very easily in a hot bath!

blindboy's picture
blindboy's picture
blindboy commented Tuesday, 22 May 2018 at 8:46am

Whoops, missed a big one - hydration.

Laurie McGinness

Fleazool's picture
Fleazool's picture
Fleazool commented Tuesday, 22 May 2018 at 12:23pm

A banana & water pre surf seems to work
The cold catches up eventually though

Craig's picture
Craig's picture
Craig commented Tuesday, 22 May 2018 at 1:30pm

Yeah I eat a banana every day and drink lots of water. Hardly suffer from cramps unless a huge weekend of surfing and usually because of dehydration.

blindboy's picture
blindboy's picture
blindboy commented Tuesday, 22 May 2018 at 4:41pm

Wait a few years, I never had a problem until my late 50s.

Laurie McGinness

thermalben's picture
thermalben's picture
thermalben commented Tuesday, 22 May 2018 at 5:21pm

I used to get this as a grommet, probably due to a combination of dehydration associated with overfrothing. Hasn't happened for quite a while now though. 

davetherave's picture
davetherave's picture
davetherave commented Wednesday, 23 May 2018 at 8:20am

stretch the soleus(sp) muscle. stand near wall. foot back and bend knee to touch the wall. have hands flat against wall while having knee bent/foot flat. aim is to get toes up to 14 cms away from wall while bent knee still touches wall. very hard- i can get about 8-10 cms. obviously do each leg. This exercise enabled me to stay bodysurfing as it releases tension in calves and all the way up through the back. Hope it works for you, lifesaver for me. happy surfing.

davetherave

goofyfoot's picture
goofyfoot's picture
goofyfoot commented Wednesday, 23 May 2018 at 9:50am

Dave this stretch was recommended to me for treating plantar fasciitis. Works well

Gary G's picture
Gary G's picture
Gary G commented Wednesday, 23 May 2018 at 10:50am

Gary, who loves to feel the burn, would consider that comment a sick burn to the earthers.

(Edit: This was supposed to be a reply to Udo's post about David 'Avocado' Wolfe)

You and me, Gary, ain’t nothing but mammals so let’s do it* like they do it on the aerobics channel

*faceys

Blowin's picture
Blowin's picture
Blowin commented Wednesday, 23 May 2018 at 11:14am

I find that a regular stretch of the corpora cavernosa greatly reduces bodily tension and increases overall well-being.

blindboy's picture
blindboy's picture
blindboy commented Wednesday, 23 May 2018 at 1:25pm

Blowin, I should say we had guessed as much.....but that might be taken as an insult.

Dave. That stretch is now part of my warm up. Thanks

Laurie McGinness

jezza64's picture
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jezza64 commented Wednesday, 23 May 2018 at 1:41pm

I always have a Pocari Sweat before a surf in Bali, works for me.
Apparently Pocari is Japanese for ball..........

Blowin's picture
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Blowin commented Wednesday, 23 May 2018 at 1:48pm

No insult, mate.

The millions of soldiers , sailors , fifo workers and other individuals that don’t suicide annually will attest to it’s efficacy.

happyasS's picture
happyasS's picture
happyasS commented Wednesday, 23 May 2018 at 6:15pm

Is that done while sitting or laying on your board blowin?