How to avoid cramps when swimming?

How do I reduce the possibility of getting cramps in legs while swimming?

• I live a pretty sedentary lifestyle (for a 19 yrs old) but I want to start swimming, recreationally. I'm not afraid to jump in the deep end to start learning how to tread water but I'm hesitant only because I'm afraid my calves or the muscle in my legs will cramp up, which they have before although I was in shallow water. I'd usually get cramps in my calves when I do flutter kicks (which I read the most exhaustive technique for the legs), swimming or treading. Besides the painful stiffening of the muscle, I imagine that it's very dangerous, especially for a beginner like me who is planning to hop in the deep end. I think stretches and proper nutrition if not hydration helps but I'm not certain if recommendations for preventing cramps while running applies to preventing cramps while swimming.

• Answer:

  Just from being an avid swimmer all my life, I can tell you that what sets off cramps in your calves is flicking your feet really quickly or pointing your toes out ballet-style too intensely for what you're legs are used to. You never do that when you're outside of water, so your calves are not used to that kind of motion happening so quickly or intensely. It would be like trying to do a ballet-style toe point repeatedly and really fast or holding it that way and contracting your calves intensely. To avoid these cramps, stand by the side of the pool before getting in and do some slow repetitions of standing up on your tiptoes and then going back down to being flatfooted. After your calves have warmed up a little from doing that, then stretch your calves by lunging forward on one foot while keeping the heel of your other foot on the ground. After you've done this, your calves are stretched and ready for swimming. As you begin to do your flutter kicks or water treading, go slowly at first and avoid really fast flicking of your feet or excessive toe-pointing. If you do get a cramp, you can actually undo it by stretching your calf muscle by grabbing your toes and pulling them up toward your knee (do it gradually, not all of the sudden). Eating a balanced diet with enough potassium also helps (bananas are one source of potassium). Gradually, as you make a habit of swimming regularly, your calves and feet will get more used to you using them in the way that swimming uses them, and you won't need to be as cautious every time you go.