THE CRAMPS IN PLONGEE

Who has never had a cramp while diving? In the calves, or in the feet, they spoil your outing and can even in some cases compromise your safety: where do they come from? How to avoid them? What to do when they arrive?

TRAINING AND STRETCHING YOUR MUSCLES

“The basis,” explains Doctor Jean-Yves Berney, head of the consultation for medicine and hyperbaric therapy at the University Hospitals of Geneva, “even more than hydration, is to have muscles trained and stretched”. The muscles used by kicking are not the same as those that we exercise on a daily basis. “It is fundamental, he recalls, to regularly train the muscles of the thigh (quadriceps, adductors, hamstrings), of the leg (hamstring and peroneal) and of the calf (solar). And muscle stretching, after training and before diving, decreases the risk of cramping. ” With regard to calf cramps, it is also possible that a foot that is insufficiently extended will put excessive strain on the leg: then try to work on the flexibility of the ankles, so that the movement as a whole is as fluid as possible and that the effort is harmoniously distributed over all the muscles, from the foot to the thigh.

HEDING, BUT NOT WITH ANYTHING

All specialists also agree that a lack of hydration promotes cramps. You must therefore drink, before (and after) the dive since during it is more delicate, but not just anything: tea and coffee are not recommended, as is of course alcohol, which are all diuretics ... Be careful also for those who are addicted to "slimming drinks", their diuretic effect would also promote the onset of cramps. Sports coaches generally recommend water rich in mineral salts, “to which you can add a little sugar, says the doctor, which allows them to fix them better during exercise”. Diving strongly dehydrates (1-1.5 liters), it is therefore essential to anticipate its hydration, since unlike other activities, you do not drink during the dive.

CHOOSE YOUR FOOD

Potassium and magnesium: a winning duo of elements which, if they are not found in sufficient quantity in your body, promote cramps. So choose foods that contain it every day. FYI, the best sources of potassium are pulses, dried fruits and oil seeds, avocado, smoked meats and fish, oily fish, certain vegetables such as mushrooms or spinach, as well as chocolate, bananas. , blackcurrant. To have a diet rich in magnesium, in general, you should prefer whole foods to refined foods (wholemeal bread, brown rice, gray salt, brown sugar ...) Force the days of diving, or swimming sessions in the pool , on bananas and dark chocolate.

COLD AND SMALL SHAPE

The cold would also promote the appearance of cramps "by reducing muscle blood perfusion (vasoconstriction) with the consequence of an accumulation of lactic acid, an important player in the genesis of cramps", specifies the doctor. The diver is therefore particularly exposed to the problem. So choose clothing and diving time adapted to the weather conditions, and avoid cooling off on the boat before leaving. Likewise, they appear more easily when you are in small shape: regular training and sufficient sleep therefore have a role to play.

PROBLEM OF EQUIPMENT

Besides these physiological elements, your fins may be the big culprits. Depending on their shape (long or short, flexible or rigid, split or not…) they may not be adapted to your morphology and your muscles. Straps can also be involved. Some spring models, for example, if they don't grip your foot enough may require some “effort” to hold them in place and cause cramps, in the feet or calves. Likewise, if your fins are a bit large, even if only half a shoe size, the foot may float a bit and again cause extra “strain”. A change of slippers may then be enough to solve the problem. It is not the material itself that is at issue, but the fact that it may not be suitable for you. So it's worth trying another model to see if the problem goes away.

WHEN THE CRAMP IS THE

Usually, the cramp only lasts a few moments, but when it is prolonged and affects at the same time for example calves and soles of the feet, it can really be disabling and prevent any movement: get out far from the boat in these conditions, or simply having to "ensure" the return of its exploration becomes almost impossible. Admittedly, this is an extreme case, but it is better then to have a solid partner who will be able to drag you like a big bundle to the boat !! You will just lose a little of your dignity there, especially if when you arrive on the bridge you let yourself yelp and beg someone to shoot you on the foot !! Because that's the only solution, stretch the guilty muscle, but gently, until the pain subsides! For a calf cramp, for example, you should place your foot at a right angle and pull gently. You can then massage the painful muscle, without forgetting to rehydrate abundantly.

SHOULD YOU CONSULT?

The occasional cramp, taking into account the number of factors which favor its appearance, is certainly unpleasant but without any seriousness. On the other hand, if almost every time you go out to sea, or even every training session in a swimming pool you are faced with the problem, you should go for a consultation: a blood test will allow you to detect certain deficiencies, and to treat them, but also to rule out any more serious pathology.