Swimming is a fantastic way to stay fit and have fun. But for people with Raynaud’s syndrome, it can be a challenge. Raynaud’s syndrome is a condition where blood flow to fingers and toes is reduced, often triggered by cold temperatures. This can cause the affected areas to turn white or blue and feel numb or painful. However, swimming with Raynauds can be enjoyable with proper preparation.

In this blog post, we will explore ways to swim comfortably and safely with Raynaud’s syndrome.

Understanding Raynaud’s Syndrome

Raynaud’s syndrome affects blood flow to the extremities. When exposed to cold, stress, or even slight temperature changes, blood vessels can spasm and narrow. This reduces blood flow and leads to symptoms like numbness, pain, and color changes in fingers and toes. Some people Raynaud’s is a lifetime affliction. There is no know cause or cure.

Symptoms of Raynaud’s Syndrome

1. Color Changes: Affected areas turn white or blue.
2. Cold and Numbness: Fingers or toes feel cold and numb.
3. Pain: As blood flow returns, the affected areas can turn red and throb or tingle.

Causes of Raynaud’s Syndrome

Raynaud’s syndrome can be primary or secondary. Primary Raynaud’s is the most common and isn’t linked to other diseases. Secondary Raynaud’s can be associated with other health issues like scleroderma or lupus. Cold weather and stress are common triggers for both types.

Preparing for Swimming with Raynaud’s Syndrome

Preparation is key to swimming comfortably with Raynaud’s syndrome. Here are some steps to take before you dive in:

Choosing the Right Gear

1. Wetsuits: A well-fitted wetsuit can keep you warm. Neoprene is a good material that traps a thin layer of water against your body, which warms up from your body heat.
2. Gloves and Socks: Wear neoprene gloves and socks. They protect your hands and feet from cold water.
3. Swim Caps: A thermal swim cap helps keep your head warm. Some caps cover your ears, which can be very helpful.

1. Swimming Gloves – Purchase HERE
2. Swimming Socks – Purchase HERE
3. Full Body Wet Suit- Purchase HERE

Warm-Up Before Swimming

1. Exercise: Do some light exercise to get your blood flowing. Jumping jacks, a brisk walk, or arm swings can help.
2. Stretching: Stretch your muscles, especially your arms and legs, to prepare them for the cold water.

Staying Warm in the Water

1. Swim in Warmer Water: Try to find a pool or swimming spot with warmer water. Pools are often kept at a comfortable temperature for swimmers.
2. Stay Active: Keep moving to generate body heat. Swimming continuously can help maintain your body temperature.
3. Take Breaks: If you start feeling too cold, get out of the water and warm up with a towel or a warm drink.
4. Stay in the Sunshine: Being in the sun will keep your body warmer.

Techniques for Managing Raynauds while Swimming

Even with preparation, you might still experience symptoms. Here are techniques to manage your condition while swimming with Raynauds:

Breathing Exercises

Practice deep breathing exercises to reduce stress and improve circulation. Stress can trigger Raynaud’s attacks, so staying calm and relaxed is important.

1. Deep Breathing: Inhale deeply through your nose and exhale slowly through your mouth. Repeat this several times.
2. Mindfulness: Focus on your breathing and try to stay in the moment. This can help reduce anxiety and improve your swimming experience.

Swimming Styles and Pace

Choose swimming styles that keep you moving steadily and comfortably. Here are some tips:

1. Freestyle or Front Crawl: This is a good choice because it keeps your body moving continuously.
2. Breaststroke: It can be easier on your joints and allows you to swim at a slower pace if needed.
3. Take It Slow: Don’t push yourself too hard. Swim at a pace that feels comfortable and allows you to maintain your body temperature.

Post-Swim Care

After swimming, it’s important to warm up and care for your body to prevent Raynaud’s attacks.

1. Warm Shower: Take a warm shower to gradually bring your body temperature back to normal.
2. Dry Clothes: Change into dry, warm clothes immediately after swimming.
3. Hot Drink: Enjoy a hot drink like tea or cocoa to warm up from the inside.

Staying Motivated and Positive

Swimming with Raynauds syndrome can be challenging, but with the right mindset and strategies, you can enjoy the water. Here are some tips to stay motivated and positive:

Set Realistic Goals

1. Start Small: Begin with short swimming sessions and gradually increase the time as you get more comfortable.
2. Celebrate Progress: Celebrate small achievements, like swimming for an extra five minutes or trying a new swimming style.

Join a Community

1. Swim Clubs: Join a swim club or group that understands your condition and supports you.
2. Online Forums: Participate in online forums or social media groups for people with Raynaud’s syndrome. Share your experiences and learn from others.

Expert Advice from an Open Water Swimmer – Jo Smallcombe

Recently Jo Smallacombe, an open water swimmer known to taking to the ocean waters off the Gold Coast was recently interviewed by Oceanfit about her experience swimming with Raynauds. Open water swimming is just what it sounds like, swimming not in a pool or lake, but in the ocean or sea. Temperatures can vary widely, the water is often quite cold and the swimmers are in the water for an extended period of time. But that doesn’t hold Jo back and she shares some of her best tips below.

Q: What is it that you enjoy most about ocean swimming?

A: I just love the sense of freedom and exhilaration you get from being out in the ocean, the unpredictable nature of it and its amazing healing power. No matter what has happened during the week, an ocean swim makes it all better! I also really love cold water – it gives me an incredible sense of being alive and I love the sensation of cold water against my skin. I swim in the ocean all year round, every weekend and during the week when I can.

Q: When did you first realize you had Raynaud’s?

A: I was already regularly swimming with an ocean swimming group when one day someone I was swimming with noticed the colour of my hands and asked if I had Raynaud’s. She had a medical background and recommended I see a doctor about it. I hadn’t taken much notice before then. That week I saw my GP and they confirmed that I had primary Raynaud’s phenomenon (after tests ruled out other more serious conditions).

Q: What do you do to specifically manage your Raynaud’s?

A: I have learnt to take precautions. It’s important that I keep my hands and feet warm before I get in and when I get out. I make sure they are dried and covered quickly with socks and gloves. Wear a wetsuit if I’m planning to swim for one hour or longer in cold water. I measure swims by the time in the water rather than distance swum, especially on the social swims where we stop and wait for our group to re-gather.

I have also tried acupuncture with some success (see before and after photos of one treatment).

Q: What advice or recommendations would you give to someone with Raynaud’s wanting to try open ocean water swimming?

A: Make sure you keep warm before you get in, wear gloves, socks & shoes and dry your hands & feet quickly afterwards. Most importantly, don’t forget to grab yourself a warm coffee!

1. Swimming Gloves – Purchase HERE
2. Swimming Socks – Purchase HERE
3. Full Body Wet Suit- Purchase HERE

Focus on the Benefits

Remember the benefits of swimming. It’s a great way to stay fit, reduce stress, and enjoy nature. Keeping these positive aspects in mind can help you stay motivated. Sometimes we may shy away from something that makes us uncomfortable, but the benefits of swimming far outweigh the discomfort and additional preparation needed to do it with Raynaud’s. In short, it is worth it! So do your best, have fun and enjoy the physical and mental benefits that come from swimming. Your body and mind will thank you!

Conclusion

Swimming with Raynauds requires some extra planning and care, but it is possible to enjoy the water safely. By understanding your condition, preparing properly, using the right techniques, and staying positive, you can make swimming a fun and rewarding activity.

Have you experienced swimming with Raynaud’s syndrome? What tips and tricks have worked for you? Share your experiences and thoughts in the comments below. We’d love to hear from you!

References

“Raynaud’s Phenomenon.” Mayo Clinic. Accessed May 31, 2024. https://www.mayoclinic.org/diseases-conditions/raynauds-disease/symptoms-causes/syc-20363571.”Managing Raynaud’s Phenomenon.” Arthritis Foundation. Accessed May 31, 2024. https://www.arthritis.org/health-wellness/treatment/other-conditions/raynauds-phenomenon/managing-raynauds-phenomenon.