Cramp When You Swim? Some Tips To Shake It [翻譯]

煙花三月 · 2016-04-22 23:00

Getting cramp when you swim is not only unpleasant but can be a serious disruption to your training. Worse still, in races it can completely ruin your performance. So what can you do to avoid this annoying problem?

游泳中遇到抽筋不僅是非常惱人，而且會對訓練造成嚴重的妨礙。如果是在比賽中發生，那更是一切都搞砸了。所以怎麽預防此煩人問題呢？

Cramp isn't completely understood in the medical and sports science worlds but there’s definitely some risk factors unique to swimming:
- Swimming in a pool or open water the lower leg gets cooled by the water - this happens even in a wetsuit.
- Swimming with good technique with your toes pointed holds the calf muscles in a shortened state.
- Swimming a length with the lower leg doing relatively little and then suddenly flexing and pushing off hard from the end of the pool places a great deal of stress on the calf and foot muscles.

在醫學和運動科學上，抽筋的機理尚未被完全弄懂。但有一些原因是可以肯定與游泳相關的：
- 在池中或公開水域游泳，小腿受冷水浸泡體溫降低，即使是穿著濕衣也不能避免
- 在打水技巧上注重脚尖綳直，使得小腿肌處於壓縮狀態
- 在游了相當距離後，小腿相對很少用力做功 (即打水基本靠大腿發力)，而在轉身蹬壁過程中忽然發力，會給予小腿肌和足部肌肉相當大的壓力

These three factors combine to mean that swimmers tend to suffer from cramp more than in other sports, particularly in the lower leg. If you do suffer from cramp when you swim here’s some tips to try and improve the situation:

- Make sure you’re not dehydrated before swimming - a leading cause of cramp.
- Drinking coffee before swimming seems to be a factor for many swimmers (over and above the dehydrating effects) - try cutting it out.
- Introduce a regular stretching routine on the foot and calves; gently perform these stretches before swimming. Our recommended routine is the Swim Smooth Coach System here.

以上三個因素組合起來，意味著游泳會比其他運動方式更容易遭遇抽筋，尤其是小腿部分。因此有如下的一些改進方法：

- 游泳前保證充足的飲水，即避免運動中脫水，這是抽筋的主要原因
- 游泳前喝咖啡似乎是造成許多人抽筋的因素，而且還比脫水造成的幾率更大。所以考慮戒掉此習慣
- 對足部和小腿進行經常性的拉伸，尤其是游泳前要輕柔地進行。（SS的建議方式見原文鏈接）

煙花三月 · 2016-04-22 23:03

- If you have quite large calf muscles then the tightness of a wetsuit over them can squeeze the muscles and cause cramp. This is one reason why we designed calf-releases into HUUB wetsuits to reduce the pressure on the calf:
- 如果小腿肌肉發達，穿濕衣容易勒得太緊導致抽筋發生。因此SS 改進了小腿部分寬鬆的HUUB濕衣類型。
（注：這方面國内品牌真要認真學習設計細節和用戶體驗了，很多常見的七分泳褲，也會因爲小腿部分太緊造成此問題）

- In races, warm-up properly beforehand if at all possible. Going from cold to full-pace swimming without a warm-up places a lot of stress on the body.

- You could try drinking a source of quinine (e.g. tonic water) before swimming as this has been shown to be effective in reducing cramp for some people. (Sorry, you'll have to pass on the gin with tonic water!)

- 在競賽前如果有可能，都要適當熱身。不熱身直接進入比賽狀態，會對身體造成極大的衝擊。
- 嘗試在游泳前喝一些奎寧水（比如湯利水），對一些人群來説可以顯著降低抽筋風險。但注意要通過酒精測試！

- If it’s a major problem for your swimming you could try some regular sports massage on the effected muscles in the build up to a key race - helping to remove any knots and flush out waste products.

- Too little potassium, calcium or magnesium in your diet can contribute to cramping. A balanced diet containing these minerals is recommended but you could also experiment with taking a salt tablet a couple of hours before swimming to see if it helps.

- Swimming with fins can cause cramp in the foot and calves. Make sure you are using a long flexible fin or avoid longer fin based drill sets.

- 如果你經常在游泳中抽筋，可以嘗試對抽筋部位做一些運動理療按摩，特別是在關鍵比賽前，以消除淤結和排除身體廢棄物。
- 飲食中缺乏鉀/鈣/鎂會導致抽筋。建立合理的膳食結構，或者也可以試試在比賽前幾個小時内服用鹽片看看效果。
- 用脚蹼游泳容易導致足部和小腿抽筋。建議採用長而柔軟的蹼面，或者避免長距離的戴蹼訓練。

Unfortunately there's no silver-bullet to curing cramp but hopefully the tips above will help alleviate the symptoms.

不幸的是，並沒有完全避免抽筋的終極方法，但希望上述建議可以減輕症狀。

Let us know your own experiences by posting on the blog comments here!

Swim Smooth!

煙花三月 · 2016-05-05 11:03

http://www.feelforthewater.com/2016/04/cramp-when-you-swim-heres-some-ideas-to.html

很不幸這個論壇似乎被GFWed了