Getting in shape for diving

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racerx_

Contributor
Messages
390
Reaction score
73
Location
Singapore
# of dives
100 - 199
I recently started running to get in shape for an upcoming dive trip.. i call it my "get-in-shape-so-you-don't-get-a-cramp-like-last-time" exercise program :D Missed seeing a couple of pygmy seahorses in phuket on the 3rd dive of the day cause my biceps femoris (yeah i googled it lol-the muscle on the back of your leg) cramped up.. both of em! Right at the beginning of the dive. the guide--it was just the two of us--had to work out the cramps and then proceeded to drag me around by my BC for a while so my legs could recover. possibly the most humiliating dive moment i've had LOL.. i made sure to let him know i was ok when we got near other divers haha.

So I figure just being in shape doesn't cramp-proof you, but it should help.. got me wondering what some of you do to stay in dive-shape.

Bear in mind, there's nowhere immediately around me to dive, and apparently the public pools don't let you take fins in, or i would've just spent time finning around there..
 
I have seen swimmers in our club pool use small fins, the kind that divers would never wear. They seem to be made just for swimmers, not divers. Maybe those would be allowed. But in any event, try swimming without fins if fins are not allowed.

One of the reasons for a cramp is that the muscle gets over-exerted. It seems to me that swimming would come closest to exercising the muscle that gave you trouble, thereby strengthening it and reducing the prospect of getting cramps
 
If your # of dives is accurate it may be you're just finning too hard. Hydration may have been a factor too, as people often get cramps much more easily when dehydrated. If you think those aren't legitimate possibilities, consider different fins. Some just work you harder than others. If you're using really stiff paddles, you'll get a lot of push but it takes a lot of push out of you too...

Generally any aerobic exercise you're going to do will be beneficial. Swimming will obviously be the closest thing to diving and is a really good overall workout anyway, but pool time is sometimes more difficult to arrange than a pair of sneakers and a run.

As for what I'm doing to prepare for my upcoming spring trip; yoga, cycling, heavy bag, and hopefully swimming/diving locally.
 
Thanks for the replies.. keep em coming

I don't *think* I was finning hard, in fact it was pretty easy diving. Cramps on the 3rd dive were like the moment I moved my fin after descent ha.. but dehydration could be. I was mega sea sick on the boat and puking like crazy. Tried to stay hydrated but who knows..

Maybe ill try to hit the pool for a swim
 
racerx Potassium also eat bananas, if no cramp while diving in puget sound then I will not suggest fins cause of the extra weight pushing in water. Go to a step and on ball of foot raise then sink down past step, do a lot of them, then put weight by holding with arms. Warning do not over due as you will not be able to walk when you get up in the morning as you do not practice this muscle exercise at all normally.

In stead of humiliated just get above diver and hang on tank valve, if caught just tell diver when on surface you thought you seen air leaking, and it will make sense as if they towed you most of the dive they should have a shorter than normal dive on a tank.
 
Another thing to consider is potassium deficiency.

Leg Cramps and Potassium

Good info. My advice on cramps is always one thing--Potassium pills. Yes, Bananas (unless you really don't like them, like me). I've always done a bit of (non-swimming) exercising, and somewhat more since doing the DM course. But well before that, I was getting leg (and even arm occasionally) cramps--calves and/or thighs. After starting with the pills, cramping became a rarity. It still happens (I do believe it's partly due to age -57- and heredity). If I have any inkling that a cramp wants to come, I take appropriate action to prevent it. Swim slower. Kick more with the leg not in question. Rest a bit. Do the fin-stretch thing. Use my arms a bit for forward progress and the fins a bit less. Pull myself along the bottom grabbing rocks, etc. (No, nothing remotely alive that could get me tarred and feathered). But it's the pills.......
 
Sigh.

I write this over and over again.

A normal person, with a normal oral intake, not on any diuretic medications, is vanishingly unlikely to be potassium deficient. Potassium is present in virtually all cells; if you are eating, and your kidneys are normal, you will NOT be total body potassium depleted.

This changes if you are vomiting or having diarrhea, or are on diuretic medications.

The vast majority of muscle cramps in divers are due to the fact that fins greatly increase the resistance against which leg muscles have to work. If you have poorly conditioned leg muscles, you are going to cramp. Conditioning the muscles is far more constructive than eating bananas.
 
General conditioning will help, but targeting your calves during workouts would be best. Toe raises either on steps or weighted are great for getting your calves used to the flex that occurs with the fins. Stretch stretch stretch. Swimming is great for conditioning and easy on the joints, but I personally have not had it impact my calves much (even with short fins - but they are a great upper leg workout). Also, if you can take some Gatorade on the boat that would be a big help.

Another thing you might look at that could have a big impact on your calves is vibram five fingers toe shoes...
 
dickens link has provided the other foods that have potassium in them and eating all will reduce as links says, so maybe I should have said eat products with potassium in them. On the other hand south whidbey has one fast food place it is a dairy queen and a Banana split is awesome after diving.
 

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