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What's with the "Hand Cramps?"
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Author:  DavidBell47 [ Mon Sep 01, 2008 12:43 pm ]
Post subject:  What's with the "Hand Cramps?"
Up until now, when I just saw other posts with a sailor (John) complaining about the same thing, I thought it was just me. I've noticed that whenever I spend extensive time on the water (especially in heavier weather) I begin experiencing hand cramps while de-rigging my boat. It gets really bad when I'm driving home, sometimes to the point of having difficulty holding the steering wheel. I've been active all my life (running marathons, riding bicycles for 100 miles) so I'm aware of the need for potassium intake to help prevent cramping. Bananas are part of my diet on sailing day. I've tried aspirin (to help thin the blood) and even though I don't drink, I've tried a little alcohol from time to time. The last time I sailed, they cramped til 1am the next morning. Gloves, warm water . . . nothing helps.

Can anyone tell me if they're experiencing anything similar? Does anyone have any idea how to remedy this or is this just something that I'm going to have endure? HELLLLLLLLP !!!!! :?
Author:  aschaffter [ Mon Sep 01, 2008 1:45 pm ]
Post subject: 
I don't know about John, but see my recent post "Great Sailing, but tough on my body" .

The hand cramps I experienced didn't start until after sailing (I was able to derig without problems) and were primarily in my left hand (I am right handed). Later in the evening while were visiting friends my hand cramped up a couple times for no apparent reason while I was just sitting on the couch.

In addition to sailing single-handed for almost five hours, it was hot, so I sweated allot when I rigged and unrigged the boat. I was ok on the water and though I had water before going out and after I got back, I didn't take water with me on the boat (I need a bottle holder). But, judging by my sweat drenched shirt and low nighttime body weight, I think I got a little dehydrated.

While not a Michael Phelps, I work out in the pool 3 - 4 times a week and compete in local, state, and the National Senior Games swim meets. But I rarely work on the gripping muscles of my hands.

I think overworking my hands, a little dehydration, and age were all contributing factors.
Author:  abbman [ Mon Sep 01, 2008 2:15 pm ]
Post subject: 
Mine do it on occasion also, especially after a really long day of sailing. I'm 25 and drink plenty of water both when I am sailing and not. I just think we don't normally have to grip things with the same strenth as continuously as we do when we are sailing. Also, the rope is rather small, as well as the tiller. It's like clencthing your fist for several hours. Just yesterday, hours after sailing I went to pull my keys out of my pocket and got a really bad cramp in my left hand. At least its not my back or abs.
Author:  srm [ Tue Sep 02, 2008 7:45 am ]
Post subject: 
Are you guys using the cleat on the mainsheet? I've read in some posts about sailors that don't cleat the mainsheet in high wind. Not using the cleat puts a ton of load on your hand and arm (and even the rest of your body). I had the cleat break one time and my hand and arm were shot after one race (in high wind).

I always use the cleat. Just make sure you've got the angle set so that you can easily cleat and uncleat the main. And make sure you're good at snapping the line out instantly. Otherwise, maybe let your crew handle the mainsheet in high wind.

Also, your rudders should be balanced so that it only takes a light touch to hold the tiller and maintain course. If it takes a strong grip to steer the boat (even in high wind), then your helm is out of balance.

If you're using the cleat and still geting cramps, I would say drink lots of water and take frequent breaks as necessary.

sm
Author:  aschaffter [ Tue Sep 02, 2008 8:17 am ]
Post subject: 
I cleat, but am often releasing, sheeting in and re-cleating, especially when sailing by myself in gusty winds. I keep the sheet in my hand or across my lap so I can grab it quickly. To control the heal and sail a straight line I do a lot of release and sheet in, release and sheet in; not quite pumping the sails, but close. I guess when I get better I'll be a bit smoother on the sheet and tiller.

Seems like I had a bit of weather helm this weekend which I hadn't noticed before, but it was not much of a strain on my hand/arm, except after four hours on the water. I guess I will adjust my rudders a tad. Actually the weather helm helps me come about a bit easier as I shift the rudder then head forward to work the jib.
Author:  Karl Brogger [ Tue Sep 02, 2008 8:25 am ]
Post subject: 
Start using the ratchet on your main sheat. You don't have to hold on so tight or recleat it all the time. With my last H16 I had a 5/16" main sheat and it was hard on the hands. Played through the blocks super fast, and worked well, but with out the ratchet it would have been murder.

I did a short distance race this past weekend and had to reach a bit with the kite up in some gusty and shifty conditions. It wasn't very long but 25min of pumping and holding on to a spinnaker sheat with no cleat I felt like my hand was going to fall off. I think I need to add a second set of ratchet blocks.
Author:  arievd [ Tue Sep 02, 2008 12:50 pm ]
Post subject: 
Cramping can be the result of a electrolyte (usually potassium) inbalance (among other things), but usually is just the result of lack of muscle strength/endurance. Judging by the bananas statement, it is probably not the potassium that is the problem, but make sure you stay properly hydrated,because other electrolytes can be at fault too. Drinking gatorade, powerade, etc can help to prevent electrolyte loss.
I would suggest working on your grip strength using a dense foam ball or using a special type of putty, or anything else that can provide resistance, and do it a lot throughout the day to increase endurance. It will take some time, but within a few weeks your grip should improve and the cramps should be less. If that doesn't help the cramps you will need to get it checked out to rule out other (but rare) causes of cramping.
Author:  aschaffter [ Tue Sep 02, 2008 3:00 pm ]
Post subject: 
Karl, I have a Harken carbo full-time ratchet on the lower block (I got it cheap) and have not had a chance to upgrade to a Ratchamatic

As I said previously, I swim for conditioning, and I am in somewhat in shape, but in different areas, and grip strength is not one of them. As I said, I was sweating bullets rigging and un-rigging due to the heat and humidity so weak hands and electrolyte problems are good candidates. I just reached my limit after 4+ hours on a Hobie single-handed.

I plan to start carrying water on the boat as well as in the car in the future.
Author:  Tri_X_Troll [ Wed Sep 03, 2008 7:46 pm ]
Post subject: 
I've been taking a couple Gatorade bottles and putting them in a tramp bag. I can grab one during a downwind leg.
Author:  lluistar [ Wed Sep 03, 2008 10:59 pm ]
Post subject: 
I started lacing a camelbag on the trampoline. Much easier to drink from that a bottle and as a bonus its insulation keeps the water colder.
Author:  bannanahead [ Thu Sep 04, 2008 6:45 pm ]
Post subject: 
What I do to keep a drink easily at hand is to tie about a 3 foot line through the hole on the bottom hole of a can or bottle cozy, using a stopper knot, tie a carabiner to the other end and clip it to the tramp laces so it is always there, you can also secure it under the hiking straps, so it is not rolling around. i keep the extras in my cooler.
John G.
Author:  TexKat [ Fri Sep 05, 2008 8:37 am ]
Post subject: 
I generally do not cleat mainsheet even in higher winds. I have well tuned rudder system with proper helm to my liking but not too light. I never have had the cramp or crab claw problem in my hands. I have always used a hand grip exerciser throughout the years. I keep one in vehicle and use it quite often when I am driving to work etc. I say give that a shot and you will feel at least some relief. It has been habit through decades for me and does make a difference!
Author:  shawnkillam [ Fri Sep 05, 2008 5:18 pm ]
Post subject:  mostly bad news some good
Cramps,
The bad news is that no one knows for certain what causes them. Most of the research is with endurance athletes. I am going to quote from Martin P. Schwellnus, MBBCh, MSc (Med), MD and his article in THE PHYSICIAN AND SPORTSMEDICINE - VOL 27 - NO. 12 - NOVEMBER 1999 as it is a pretty fair summary. There are a bunch of risk factors, included older age, longer history of exercis, higher body mass index, shorter daily stretching time, irregular stretching habits, and family history of cramping (39). Runners also identified exercise-related conditions that were associated with EAMC: (exercise associated muscle cramping ) high-intensity running (racing), long duration of running (most cramps occur after 30 km in a standard marathon), subjective muscle fatigue, hill running, and poor performance in the race

Keeping hydrated, fed, and electolyte neutral are all good but at least 30 percent of athletes have cramps despite all the above criteria being controlled. There is a theory that it is actually the nerve body in the spinal cord that gets exhausted from continued maximal muscle contraction. The nerve has to keep sending out a signal to the muscle to stay contracted and eventually runs out of oomph. While it is recharging the membrane is unstable and can result in fibrilation. Same thing that happens to hearts with sudden cardiac death. Don't worry - to the best of my knowledge SCD has not been associated with Hobie sailing.

The good news. Despite being painful cramps do no lasting damage. Passive stretching is the treatment of choice. As other posters have suggested training the individual muscle lowers the incidence. Intermittently breaking to strectch during exercise will also help. Maybe when you are tacking try and extend the muscle group by pressing your hand against the tramp and GENTLY push all your fingers back beyond their normal range of motion.

As a final note nearly all the medical treatments magnesium, calcium, potassium, glucose, calcium channel blockers, Gaba antagonis, anti-eleptics, quinine - have a very low efficacy with lots of side effects. Personally I would go for a gin and tonic. It's non perscription, has lots of sugar and salts, quinine and of course gin. But you might want to wait until you get home to add the gin.
good luck,

sk
Author:  DavidBell47 [ Thu Sep 11, 2008 11:35 pm ]
Post subject: 
I want to thank everyone that responded to this post. Your comments lead me to believe that the problem in physical. My boat couldn't be an easier boat to sail. Because I sail solo the majority of the time, I've designed most of it's features to take "ease of use" into consideration. I'm in better shape than the average 30 year old but although I'm in extremely good condition, I "AM" 61. Maybe this is something I need to face. :( My body's needs are different now. Even during weight training, I've noticed that I need more rest between sets.

Nevertheless, I did hear everything that everyone said and everything that I haven't tried, I'm going to. I know it's physical. I'm not getting enough of something. Think I'll get a complete physical (blood work and all). Thanks guys. Maybe I'll get a chance to see some of you at Hobie's 40th Anniversary at Dana Poimt, CA next month. Thanks again.
Author:  aschaffter [ Fri Sep 12, 2008 8:16 am ]
Post subject: 
DavidBell47 wrote:
I want to thank everyone that responded to this post. Your comments lead me to believe that the problem in physical. My boat couldn't be an easier boat to sail. Because I sail solo the majority of the time, I've designed most of it's features to take "ease of use" into consideration. I'm in better shape than the average 30 year old but although I'm in extremely good condition, I "AM" 61. Maybe this is something I need to face. :( My body's needs are different now. Even during weight training, I've noticed that I need more rest between sets.


Got that right! Not sure of the 30 year old part, well, maybe here in E. NC- the land of excessive girth and rampant diabetes

From an almost 60 year-old (who had quad bypass heart surgery 11 years ago but now swims nearly 10 miles of interval training workouts, a week .)
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