How to save yourself from snorkeling cramps? How should I be treated for sudden cramps while diving?

Calf and toe cramps: Take a breath and float on your back on the water, hold the cramped toe with the hand opposite the cramped leg and pull it toward your body with your hand; At the same time, press the cramped knee with the palm of your other hand to help the calf straighten and allow it to recover. Thigh cramps:

Take a deep breath and float on your back, flex your cramped leg, then hold your calf with both hands and press it against your thigh, and make a tremor motion to recover. Finger cramps: Clench your fingers firmly into a fist, then stretch them out again, and do this several times in quick succession until it returns.

Palm cramps: Use the other palm to press the cramped hand down firmly and make a tremor motion until it recovers. Upper arm cramps:

Make a fist and flex your elbow as much as you can, then straighten it hard and repeat several times until you recover. In addition, when cramping, it is also very effective to use your fingers to press the middle points in 1 3 places on the nasolabial folds.

In this case, you must be calm to avoid choking on water caused by panic, and if you can, you must shout for help and cooperate with the rescue.

A common relief is to lengthen the spasmodic muscles. Since the muscles in the back of the leg are the area of spasms during the dive, the relief is very simple.

1.Bend your knees and lift your legs in front of you.

2.Grasp the tip part of the flippers.

3.Stretch your legs as much as you can.

Massage your legs with your hands and maintain this stretch until the cramps are gone. Relax your mind, breathe slowly, and maintain neutral buoyancy (if in the water).

If you are in a diving area, stand up immediately, push your legs hard, and break your toes upwards to relieve your symptoms. If you are in deep water, take the backstroke position first, and then pull to the shore immediately after taking the above maneuvers and relieving it.

Choose the right fins. Most of the causes of cramps are overuse of muscles, if the fins are too big, the muscles of the legs will be too heavy, and remember that the secret to effective kicking is to use the strength of the hips and the knee with a fairly small bend angle, and the use of only the knee will make the leg muscles quickly fatigue.

If possible, try to go to the pool once or twice a week for a few weeks before you start your diving trip and practice kicking to get your calf muscles used to it. If you can't go to the pool often, try using a stepper or schedule a 10 to 20-minute walk two to three times a week, which will go a long way to keep your calves in good shape.

When you have leg cramps underwater, usually at the back of your legs, bend your knees and lift your leg in front of you, grab the tip part of the fins, stretch and stretch your legs as far as you can, massage your calves with your other hand, hold that position until the cramps go away, and if you can't get rid of the cramps and need help, pay attention to your dive buddy. Remember to stay focused, take deep breaths, and breathe slowly and consistently.

How to prevent leg and toe cramps?

1.Stay hydrated.

As you know, water is essential to life. Our body is made up of 70 percent of water, and if we lose even 2 of this water, it means that our body loses 10 of its performance. Your muscles are not performing well and can lead to a variety of potential injuries.

Before and during your diving holiday, don't drink water like crazy. Drinking too much water can be just as dangerous as not drinking enough. The main key is to drink enough water regularly.

2.Suitable for wearing fins.

Wearing fins or boots that are too tight may limit movement and circulation. Your toes should feel comfortable and not squeeze, and you should also be able to swing them.

Check the softness of the fins. If it's too hard, your calf muscles may feel tired, which can lead to leg cramps. Make sure the straps on the back of the fins are not tight and that they don't put pressure on your Achilles tendon.

3.Stretch your leg muscles before getting into the water.

Divers have to use certain muscles, mainly upper and lower calf muscles, and if you haven't dived for a while or haven't worked on these muscles, you may be more susceptible to leg cramps than regular divers.

When you're running, you're going to do things like stretch your muscles and so on. There are exercises you can do to strengthen and maintain the muscles in your calves and feet to improve flexibility and flexibility.

How to deal with cramps.

1. Finger cramps: first clench your fist hard, then quickly open it and press it back. Repeat this until you recover.

2. Palm cramps: the palms are together, the fingers are crossed, the palms are reversed outward, and the palms are stretched hard; Or put another hand on the palm of the cramped hand and press hard; Or hold four fingers and bend back firmly until you recover.

3. Upper arm cramps: make a fist and bend the elbow as much as possible to make the forearm close to the upper arm, then straighten it vigorously and massage the cramp area; Repeat this until you recover.

4. Toe cramps: put the cramped toe against the heel of the other foot, and use the heel to compress the toe as much as possible; Or it can be used to hold the toes and pull firmly in the opposite direction of the cramp area. Although this method can temporarily heal the cramps, they often recur.

To be completely **, you must press the abdomen of the flexor phalanges with your thumb and knead vigorously. When cramping in any part of the legs and feet, you should use the jellyfish floating position to help yourself and massage until you recover.

5. Calf cramps: Calf cramps occur in some parts of the gastrocnemius muscle. First, do a jellyfish floating position, hold the toes with one hand, hold the knee joint with the other, pull the toes vigorously to straighten the gastrocnemius muscles as much as possible, and then rub the muscles and abdomen vigorously.

6. Thigh cramps: Quadriceps cramps: first do jellyfish floating posture, then bend your knees and hold the back of your feet and press in the direction of your hips, so that the heels and soles of your feet are as close as possible to the buttocks, so that the cramped muscles are as straight as possible, and then gently massage them to make the stiff parts soft and recover on their own.

Biceps femoris cramps: Start with a supine position, then grab the ankle with one hand, press the knee with the other hand, and rub the cramp hard. After thigh cramps, it is easy to cramp again in a short period of time, and you should relax and rest on land before you can swim again.

Before entering the water, the muscles in the area must also be massaged to prepare the muscles for exercise and to see if they will cramp again. If you still have cramps, stop swimming.

Cramps can occur if you're nervous, if the water is too cold, or if you've been in the water for too long. Preparation activities before entering the water should be sufficient, and the time in the water should not be too long. If you have cramps, don't panic.

For example, if you have toe cramps, bend your legs immediately and pull your toes apart and straighten them. Calf cramps, first take a breath, lie on your back on the water, hold your toes with your hands, and push your calves forward vigorously to stretch and relax the contracted muscles; When your fingers cramp, clench your hands into fists and open them vigorously, and this is repeated to relieve you.

1. Choose the right fins.

Most of the causes of cramps are overuse of muscle, if your fins are too big, it will be too heavy on the muscles of your legs, and remember that the secret to effective kicking is to use the strength of your hips and knees with a fairly small bend angle, using only your knees will make your legs tired quickly.

2. Stay away from bars.

Alcohol inhibits the release of hormones, which keep your body hydrated, which is why there are always long queues in the toilets in the bar, and while the margarita cocktail can add a small amount of sodium to provide the electrolytes we need, don't drink too much or risk dehydration and cramps the next day.

3. Keep your calves in good condition.

If you can, try to be able to go to the pool once or twice a week in the weeks before you start your dive tour and practice kicking the water to get your calves acclimated. If you can't go to the pool often, try using a stepper or schedule a 10 to 20-minute walk two to three times a week, which can go a long way in keeping your calves in good shape.

4. Sports drinks with cans.

Bring cans of sports drinks on your dive trip, especially if it's warm and you're particularly prone to sweating. Sports drinks are formulated to make you want to drink more water, and to replenish your body's electrolytes to help your muscles function properly. You can buy sports drinks in powdered bubble packs to make it easier for you to carry around.

5. Carry your vitamins.

For painful muscle cramps, you can try taking vitamins that are rich in minerals found in electrolytes. Sports drug experts will recommend that you can choose a dosage of about 400 mg of calcium and 800 mg of magnesium. (A doctor must be consulted).

6. Stretch your calves more if it's okay.

Since your calves are not fully extended during your dive, you should make sure to let your calves stretch as long as possible after the dive or at rest.

Relieves the burden on the muscles.

When a muscle cramps, it's impossible not to ignore it. The most important thing is not to panic, and below we will show you how to adapt so that you can continue to enjoy your diving activities.

First of all, if you have cramps in the water, don't panic. The right thing to do is to take a breath first. Then use your hand to stretch the cramp in the opposite direction.

For example, if you have a cramp to the left, then you pull to the right. This way, after a few seconds, the cramp will be relieved. After the cramps subsided, he immediately floated to the surface and swam to the shore.

Use a hot towel as much as possible once ashore. Coming to the area of cramping, so that it can be relieved as soon as possible.

Stop swimming as soon as possible, and rub and massage the leg cramps with your hands to speed up the dredging of local meridians and the speed of local blood flow. In order to relieve the cramping muscles, it is necessary to pull the muscles in the opposite direction in order to effectively relieve the cramps, and it is necessary to call the lifeguard immediately to help, and after reaching a safe position, let the lifeguards stretch the relevant cramp parts, the cramps can be relieved immediately, and the stretching should be carried out for a period of time, as long as the muscle is stretched for a long time, it can effectively prevent the recurrence of cramps.

Diving is a sudden cramp, immediately leaving the surface and calling out loudly in the water.

Straighten your toes in time, push your legs straight, and after being relieved, the horse swims ashore to do stretching exercises.