Swimmers and Muscle Cramps 

Muscle cramps are basically involuntary contractions of muscles that will not relax.

 Causes:

  1. Dehydration

  2. Electrolyte imbalance (sodium, potassium, calcium, and magnesium)

  3. Overexertion of “cold” muscles – muscles that have not been warmed up and/or stretched properly

  4. Muscle fatigue – swimmers are more prone to muscle cramps early in the season, when their bodies are not yet in peak physical condition

 Prevention:

1.     Drink plenty of water before, during, and after swim practice.

2.     A sports drink such as Gatorade can help replenish electrolytes used during workouts.  It will also replenish carbohydrates burned, which fuel your muscles.

3.     Eat potassium-rich foods such as bananas and other fruits, tomatoes, potatoes, and other vegetables, meats (especially fish), beans, milk and yogurt.

4.      Make sure that you warm-up properly at the beginning of each practice and stretch muscles that still feel tight or have a tendency to cramp.

 What to do with a cramp:

  1. Try to be proactive – if you feel a cramp coming, try to stretch the area more while swimming with slight stroke changes, and then in between swims. 
    For instance: cramps usually occur when a muscle is contracted – so if you are flutter kicking, your toes are pointed and your calf muscles are contracted.  Switching to a breaststroke kick or pushing off of each wall a little easier can avoid that dreaded calf cramp that you feel coming.

  2. If a cramp is completely debilitating then stop and stretch it immediately.  Massage, contract, and relax the muscle while you are stretching it until the cramp subsides.

Thanks for the tip Coach Josh!

 

Head Coach

Josh Lerch

OLSC Head Coach – 10th year with the club

Josh is a graduate of SUNY Oswego. He has a Bachelor’s degree in Elementary Education and a Master’s degree in Literacy Education.

Josh has lived in Syracuse and Albany, finally settling in Oswego in 1999 for his undergraduate degree.  He joined his first swim team at age 13 and then competed all the way through college.  At SUNY Oswego he qualified for NCAA Division III Nationals his senior year, as well as being named MVP of the SUNYAC Conference.  Josh broke seven school records and one conference record during his collegiate swimming career. He is currently the Oswego High School Girl’s Varsity Head Coach, as well as a second grade teacher at Fitzhugh Park Elementary School in Oswego

 

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Assistant Coach

Lauren Spacone

OLSC Assistant Coach – 5th year with the club

Lauren began her swimming career in 8th grade with the Grand Island Piranhas Swim Club. She has been coaching with OLSC since 2003. She was a member of the Oswego State Women's swim team during her college career. She was a 2 time Women's SUNYAC Conference Champion and 2 time All American Champ.

Lauren is a graduate of of SUNY Oswego with a BS in Elementary Education. She is currently working on her Master's Degree in Special Education with a graduation date of May 2008. She is currently substituing in the Oswego City School District.

Lauren focuses on Level III.