Summer Is Almost Here: Swim Smart, Stretch First, Survive Always!

May 22, 2025

Layla Flores

Ah, summer—the season of sun, flip-flops, and cannonballs. As the temperature climbs, so does our collective desire to dive into the nearest pool, lake, or ocean. But before you turn into a human torpedo, let’s talk about something that could save you from an embarrassing leg cramp… or something far worse.

Why Warm Up Before You Cool Off?

Swimming may look effortless, but it’s a full-body workout. Every kick, stroke, and dolphin impersonation uses muscles that, if unprepared, may protest in the form of cramps—especially in cold water. A sudden calf cramp in deep water isn’t just painful; it’s dangerous.

Warm-Up Routine (5–10 minutes):

Before you even dip your toe in, get your blood flowing:

Arm Circles – 10 forward, 10 backward. Loosen up those shoulders.
Torso Twists – Hands on hips, twist gently side to side. Wake up your core.
High Knees or Jog in Place – For 1 minute to raise your heart rate.
Jumping Jacks – Just enough to break a light sweat.

You’re not trying to beat your personal best here—just prepping your body for motion in water.

Stretch It Like You Mean It!

Once you’re warm, stretch with intention. Swimming uses a wide range of motion, especially in the shoulders, legs, and hips.

Calf Stretch: Stand near a wall. Step one foot back and press the heel down.
Quad Stretch: Grab your ankle, pull it toward your butt, and hold.
Hamstring Stretch: Sit, extend one leg, and reach for your toes.
Shoulder Stretch: Bring one arm across your chest and hold with the other.
Neck Rolls: Slowly rotate your head in a circle. No need to go Exorcist-style.

Hold each stretch for 15–30 seconds. Don’t bounce. You’re not a kangaroo.

The Cramps Are Coming! What Now?

Despite your best prep, cramps can still strike. Here’s how to deal:

In the Water:

Stay calm. Panic is the real enemy.
Roll onto your back and float.
If it’s a leg cramp, pull the toes of the affected leg toward your shin.
Massage the muscle gently with your hands.
Breathe slowly and paddle with your arms to maintain position.

If you're swimming in a pool, call for help or move to the edge. In open water, float and recover before trying to get back to shore.

Wild Waters: Swimming Alone Isn’t a Solo Sport:

We get it—sometimes you want to swim where no lifeguard has gone before. But let’s be honest: swimming alone in the wild is risky. If you must go:

1. Tell Someone

Always tell a friend or family member where you’re going and when you expect to return. Leave a note, send a text, hire a skywriter—whatever works.

2. Wear a Bright Swim Cap or Buoy

Not only does this make you more visible to boats, but it also helps rescuers find you if things go sideways.

3. Check the Conditions

Don’t challenge fast currents, deep drops, or sketchy weather. You’re swimming, not starring in Survivor.

4. Know How to Self-Rescue

If you get a cramp or feel exhausted:

Flip onto your back and float.
Stay calm and conserve energy.
Signal for help with one arm if needed.
Never fight the current. Swim parallel to shore until you’re out of it.

Final Splash

Swimming is one of summer’s greatest joys—just don’t let it become a cautionary tale. A good warm-up, some strategic stretching, and a pinch of common sense go a long way. So before you dive in, prep like a pro.

Because nothing ruins a perfect summer day like a surprise charley horse in open water.