Stretching before diving

[frosty the snowman]

We've all had the dreaded calf cramps during dives, particularly if we've had a sanity break and not dived for a bit. I've started doing leg stetches before diving, particularly before pool sessions which always gave me cramp (probably because my pool fins are relatively low performance) and have no more problems with cramp. Trainees would particularly benefit. Just thought I'd share that.

[wilbo]

Originally Posted by frosty the snowman

We've all had the dreaded calf cramps during dives, particularly if we've had a sanity break and not dived for a bit. I've started doing leg stetches before diving, particularly before pool sessions which always gave me cramp (probably because my pool fins are relatively low performance) and have no more problems with cramp. Trainees would particularly benefit. Just thought I'd share that.

If you are cramping during a dive - you also should look at the size of your fins (foot pocket too small/large), whether you have any suit restriction in your legs and whether you are correctly hydrated..

[Okeanos]

You should never stretch cold muscles!

You should warm them up first, swim 400m or run 800m should be sufficient before stretching. Dehydration is the most common cause of cramps, by staying well hydrated you can alleviate most forms of cramps. This doesn't mean beer!

[frosty the snowman]

I appreciate both comments but should say that the cramps are not as a result of dehydration and since I've started doing it they don't happen. As for stetching cold muscles, interesting comment but does that mean I should onlt stretch after exercise? I've only ever done it before running etc and not suffered so far.

[Okeanos]

Originally Posted by frosty the snowman

As for stetching cold muscles, interesting comment but does that mean I should onlt stretch after exercise? I've only ever done it before running etc and not suffered so far.

I do a lot of training with the local running club as well as competing in a lot of races. We have a few coaches in our club, we always have to warm up before stretches, 5-10 minutes jogging, dynamic stretches are best rather than static. Cold muscle stretching can cause damage to muscle fibres, after any stretch longer than between 2 and 5 seconds (depending on the individual, the muscle and the tension) the myotatic reflex causes the muscle to contract and therefore loses the effect of any stretching which on a cold muscle can contribute to muscle damage. As dynamic stretching is not a held stretch it works much better.

For those who don't know dynamic stretching includes skipping, skipping sideways, hopping, knee rises and heel flicks to name the most common.

[Foggy]

I am very cautious about stretching after a short warm up, as I used to suffer injuries at squash which disappeared when I stopped stretches and just did a thorough warm-up instead.

Now how does warm-up exercises and stretches before and after diving marry with the advice to keep exertion to a minimum (re: bends)? especially for the second (or more) dive of the day?

Cheers, Paul

[Okeanos]

Originally Posted by Foggy

Now how does warm-up exercises and stretches before and after diving marry with the advice to keep exertion to a minimum (re: bends)? especially for the second (or more) dive of the day?

Cheers, Paul

There has been many questions about exercising after diving, I'm no expert, but I wouldn't want to do anything that puts a strain on any muscle whether it's heavy lifting or running. I have read that mild exercise could help off-gas quicker while on deco stops, I have also heard of people running up hills to off-gas quicker. I prefer the former.

Regular stretching will cause you to be in good muscular shape, and you wouldn't need to do it before or between dives. I normally stretch once a day, you can't always do dynamic, so if you do static, hold for 2 seconds release for 1 second and hold again and repeat until you have held for as long as you used to hold the single stretch, the stops the myotatic reflex from coming in. To help warm muscles up before stretching, if you can't jog, try rubbing the vigourously, or even deep heat will create some warmth to help.

Sports massage is always good, from a proper sports masseuse, I use one of Plymouth Argyles physio guys. Very effective.

[Cameron Martz]

Frosty,

Good advice. I actually have two separate articles on calf cramps at Fitness and Exercise Articles Just for SCUBA Divers, one titled "Preventing Foot and Calf Cramps," and the other titled "Exercise Associated Muscle Cramping." Your experience matches that of the research, that stretching before an activity like finning can reduce cramping. This is thought to be in part due to the fact that stretching inhibits neuromuscular activity for a period, reducing the chance the calf, in this case, will overload and cramp.

As also pointed out, dehydration is an ancient theory from the turn of the last century that has been debunked by research done for the past 40 years, along with theories on electrolyte levels (e.g., "eat bananas for potassium"). Nobody is too bent out of shape over this, as increased attention to hydration and good nutrition won't hurt anyone. It just is not much of a solution to cramping.

Stretching cold muscles is just fine. While a warm-up is certainly the best thing to do when possible, you will not injure a muscle through gentle stretching. We have luckily been built a little tougher than that. <g> Dynamic stretching certainly does require a good warm-up to prevent injury, though this is due to its extreme loading of the muscle systems which is not done in static stretching.

Cameron

[CotoChris]

Great tips on wamring up. I warm quite enough loading the kit to the boat. Not sure on placing deep heat on calf muscle before entering the dry suit...one way to warm on a cold dive!

[Okeanos]

Originally Posted by Cameron Martz

Stretching cold muscles is just fine.

This goes against all the advice told by UKAA, just type 'stretching muscles when cold' into Google and read the results.

As a UKAA coach I would stringly advise against cold stretching.

p.s. Never bounce while doing a stretch either.