What to Do If You Get a Cramp While Swimming

By Dan Daly, CSCS | Swim Coach & Founder, Train Daly

You’re mid-lap in a strong set, when it hits - a jolt through your foot or calf that stops you cold. If you’ve ever experienced toe cramps while swimming, or a sharp foot cramp while swimming, you know how disruptive they can be.

These types of swimming cramps are more common than you might think - especially during hard sets, long workouts, or cold-water swims. But here’s the truth: with a better understanding of the causes, and a plan to fix them, you can drastically reduce cramps and keep swimming strong.

Why Do I Get Cramps While Swimming?

Most foot cramps when swimming are caused by a mix of factors. It’s rarely just one thing.

Here’s what I’ve seen most often in swimmers who cramp:

• Lack of fitness (especially in smaller stabilizing muscles)

• General fatigue

• Dehydration or electrolyte imbalances

• Poor food and training timing

• Tight mobility in calves, feet, or hips

• Temperature extremes (too warm or cold)

• Overuse of swim equipment (fins, paddles, etc.)

Cramps aren’t just bad luck - they’re signals. They’re your body’s way of saying something needs attention.

If you’ve ever asked, “Why do my toes cramp in the pool?” or “How do I stop a calf cramp when swimming?” - this article is for you.

What to Do If You Get a Cramp While Swimming

First: don’t panic. Cramping is painful, but usually temporary and manageable.

Step 1: Get to a Safe Position

If you’re in open water, roll onto your back and float. In the pool, get to the wall or hold the lane line.

Step 2: Stretch and Massage

• Foot cramp? Gently flex the foot so your toes move toward your shin.

• Calf cramp? Straighten the leg and pull toes upward to stretch the muscle. Hang your heel with a straight leg off the edge of the ladder step or pool deck, or push and lean into the wall as you step the affected leg back with a straight knee.

• Use your hands to massage the cramped area while it releases.

Step 3: Hydrate and Breathe

Sip water or an electrolyte drink. Breathe deeply. Give the body 1–2 minutes to calm down before continuing.

Reduce Cramps Swimming with These Exercises

In this video, I walk you through mobility and strength exercises that target the posterior chain - an area that’s often overlooked when swimmers ask, “How do I stop calf cramps while swimming?” or “Why do I get foot cramps when swimming?”

Forget the underwater snorkel stretches. Let’s fix the root causes instead:

• Poor mobility

• Weak posterior chain

• Gaps in general fitness

• Poor hydration and timing

Key Exercises Covered:

1. Trigger Point Ball – Calves
   Releases tension in the lower leg where many swimming cramps originate.

2. Trigger Point Ball – Glutes
   Loosens up the glute muscles, which support hip and leg function during kick.

3. Stability Ball Glute Bridge to Hamstring Curl
   Builds strength in the glutes and hamstrings - essential for propulsion and preventing fatigue-based cramps.

4. Single Leg Deadlifts
   Challenges balance and strengthens the posterior chain, improving motor control and endurance.

These are the same drills I use with swimmers who experience foot cramps while swimming during long sets, distance training, or high-intensity intervals.

Add this 10–15-minute routine to your dryland plan 2–3x/week to build resilience and keep your body cramp-free during demanding sets.

Want a targeted plan to stop cramps and build swim-specific strength?

Check out the Custom Coaching Program  -  designed specifically for swimmers. Get a customized routine to improve mobility, build posterior chain power, and support every stroke with total-body control. Train smart, prevent cramps, and swim stronger.

How to Prevent Foot and Toe Cramps While Swimming

Preventing foot cramps while swimming starts outside the water.

✅ 1. Strengthen Your Feet, Ankles, and Calves

Most swimmers ignore these muscles - but they do most of the work in kick propulsion and stabilization.

Try this 3x/week:

• 15 Standing calf raises (pause at top)

• 10 Seated dumbbell calf raises

• Towel toe curls or marble pickups

• Band-resisted foot flexion

• One-leg balance work

Want a done-for-you dryland plan? Our Dryland Coaching program includes targeted routines for cramp-prone swimmers.

✅ 2. Improve Ankle & Calf Mobility

Tight tissues lead to early fatigue. Include:

• Ankle circles

• Dorsiflexion drills with a band

• Foam rolling calves

• Wall calf stretches

✅ 3. Adjust Your Kick Technique

Many toe cramps while swimming are caused by over-pointing. A stiff ankle places stress on the arch and foot muscles.

Instead:

• Keep ankles loose

• Drive the kick from the hips

• Minimize tension in the feet

Want feedback? Personalized Swim Coaching includes technique reviews that help identify inefficient movement patterns.

Foam Rolling to Prevent Cramps

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Recovery matters just as much as training. Foam rolling helps you avoid stiffness, increase circulation, and recover faster - all key for preventing swimming cramps.

Why foam rolling helps:

• Increases range of motion

• Reduces muscle soreness and neuromuscular tone (DOMS)

• Promotes circulation and faster recovery

• Enhances muscle flexibility

• Lowers cramp risk between workouts

Try rolling calves, hamstrings, glutes, and arches before and after tough sessions - or on rest days.

How to Stop a Calf Cramp When Swimming

Calf cramps while swimming often come from tightness and fatigue in the posterior chain.

Here’s what helps:

• Stop using fins for a week

• Add bent-knee and straight-knee calf raises

• Stretch calves and hamstrings before and after swimming

• Focus on active recovery between sets

Also: mix in backstroke kick sets to loosen the calves and reduce repetitive tension.

Cramps After Swimming? Don’t Ignore These Causes

Even if your cramp while swimming didn’t happen mid-lap, cramps after a swim often point to:

• Inadequate cool-down

• Low potassium, magnesium, or sodium

• Dehydration

• Overtraining without proper recovery

Fix it by:

• Cooling down with light kicking and swimming

• Drinking electrolyte-rich fluids post-practice

• Including bananas, leafy greens, and nuts in your meals

• Prioritizing sleep and stretching

Your Pre-Swim Checklist to Prevent Cramping

Habit	Why It Works
✅ Hydrate early	Supports muscle contraction and nerve function
✅ Warm up fully	Preps the tissues for movement
✅ Fuel 1–2 hours before swim	Prevents low blood sugar and early fatigue
✅ Foam roll or stretch calves	Loosens up tight spots that lead to cramps
✅ Breathe and relax	Reduces tension in the body before fast sets

Bonus: Sample Pre-Swim Dryland Set

To reduce leg cramps while swimming, I use this 5-minute primer with athletes:

2 Rounds

• 10 Bodyweight calf raises

• 10 Standing hamstring kicks

• 10 Ankle circles per leg

• 20 Seconds balance per foot

• 10 Squats with reach overhead

Warm tissue moves better, contracts better - and cramps less.

FAQs: Cramps and Swimming

Q: Why do my feet cramp when I swim freestyle?
A: Most likely from over-pointing your toes and weak intrinsic foot muscles. Strengthen, stretch, and adjust your kick technique.

Q: How to prevent cramps while swimming long distances?
A: Stay hydrated, fuel properly, and vary your kick patterns. Build endurance gradually and avoid sudden spikes in distance.

Q: Can water temperature cause cramps?
A: Yes. Cold water constricts blood vessels and increases the chance of muscular cramping - especially in undertrained areas.

Cramping Is a Clue

Foot cramps. Toe cramps. Calf cramps swimming laps - they’re all messages from your body. The key isn’t to fear them, but to learn from them. When you build strength in the right places, improve technique, and stay on top of your hydration and recovery, those cramps stop showing up uninvited.

I’ve helped swimmers of all levels - from first-time triathletes to national-level athletes - turn chronic cramping into confident, pain-free swimming. You can too.