The occurrence of a foot cramp or a calf cramp while Scuba Diving, is an agonizing experience, which most divers have faced at some point or the other. Often considered a nuisance, these cramps can actually be dangerous if they impede you from swimming against a strong current or getting back to the dive boat.
Cramping occurs more commonly with divers in the four muscle groups namely the calves, hamstring, quadriceps or thighs, mainly due to the finning action causing muscle fatigue in the legs triggering the muscles to spasm. However from these four muscle groups typically the upper calf and the lower calf which are responsible for pointing your toes are most likely to cramp while scuba diving.
To prevent cramps in your calves and feet, it is first important to eliminate faulty or ill-fitting equipment as the cause of the cramps. Check the foot pockets of your fins to make sure your feet are comfortable enough, and that there is sufficient room for them to move a bit. Also check the stiffness and surface area of your fins blades, as often, some divers find it too stiff and that causes calf cramps while fining. Your booties too should not be too tight and restrict circulation or bone movement of the foot, and lastly the strap should not bite into the back of your heel too tightly pushing on your Achilles’ Tendon.
Having eliminated the equipment as the cause of foot and calf cramps, a diver should focus on exercising the two main muscle groups mentioned above i.e the lower and upper calves to get these muscles used to the action and strain caused while diving. Cramping affects those who have taken a long break from regular Scuba Diving more than those who have been diving regularly and exercising the specific muscle groups that cramp. So it is essential that before you plan to get back into diving after an extended break, that you focus on exercising your calves.
There are several exercises to strengthen you calves and feet and it is advisable to get familiar with these at your local gym under the supervision of your fitness instructor before performing them by yourself to ensure you get the form right. Some popular exercises for Scuba Divers are:
Stretching: toe-pulls
Sit on the floor and keep your legs stretched out in front of you. Loop a towel around your feet. While keeping your heels on the floor, pull the towel with both ends, using it to draw the middle of the foot and toes towards the body. Hold the position for 4-5 seconds and slowly return to the starting position.
Gastrocnemius/Upper Calf Stretch
Stand an arm’s-length from a wall and lean into wall, bracing yourself with your arms. Place one leg forward with knee bent in the typical lunge position. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax and repeat with the other leg.
Soleus or Lower Calf Stretch
Using the same lunge position as the gastrocnemius calf stretch, bend the rear knee while hands are placed on a wall and hold for 20 seconds. You should feel the lower calf tighten.
Toe Raises
Stand on a step with the ball of your feet and toes on the step with your heels suspended. Squeezing your calves raise yourself as high as you can without standing on your toes, then gently lower your heels just below the edge of the step. Perform several repetitions.
Toe Pick-ups
This exercise helps strengthen your toes and improve their flexibility especially while finning. Place a pile of objects on the floor and use your toes to pick them up and move them to another pile. Continue doing sets until fatigue sets in.
*Photo Credits: photos from wikipedia by sv:Användare:Chrizz, and from flickr by : jayhem, hectorir
