Factors that contribute to Muscle Cramps
I know those of you that have had a muscle cramp or spasm may be fearful of it reoccurring. So I know what to explore some of the contributing factors to muscle cramps. The aim of this is by minimising the contributing factors you will reduce the likely hood of getting muscle cramps.
Dehydration
Muscle cramps commonly coincide with dehydration. So good hydration before, during and after exercise is important, especially if the exercise exceeds one hour. So how much should you drink? Hydration guidelines are personal but the goal is to prevent excessive weight loss i.e. >2% of body weight. You can weigh yourself before and after exercise to see how much fluid you have lost through sweat. One litre of water weight 2.25 pounds. Depending upon on the amount of exercise, temperature, humidity, body weight and other factors you can loose anywhere from 0.4 to 1.8 litres per hour. A good rule of thumb is to always drink enough fluids so that your urine is clear, pale yellow & copious.
Electrolytes
Sodium & potassium are the major components of sweat. So anyone who exercises hard for more than four hours in heat such as marathon runners, triathletes, tennis players etc should replace the lost electrolytes. While a lack of sodium and potassium may contribute to muscle cramps, it should be noted that a potassium deficiency is unlikely as your body contains more potassium than even a marathon runner might lose during a hot, sweaty race. However you can rule out this as an issue by eating potassium rich foods such as bananas and oranges on a daily basis. Replacing the sodium lost during sweaty exercise is vital and this can be done by having an endurance sport drink or a salty snack.
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What type of massage is right for me?
The short answer is...
- Seated Acupressure Neck & Shoulder massage is a short focused massage to release tension in the Neck & Shoulders
- Choose Sports massage over deep tissue massage when you go to the gym with a specific sporting goal in mind, i.e. you are going for more than just generally keeping fit. Or you are really focused on your sport including actively taking part in competitions or you are keen to improve your performance or your training is solely focused on your sport and you do not cross train.
Description of your back Recommended Treatment My back feels like concrete? Deep Tissue Massage – the use of hot stones to relax the muscle can be less painful than other deep pressure techniques My neck and shoulder are tight and sore from sitting at my desk all day? Seated Acupressure Neck & Shoulder Massage You play sports, don’t cross train and have specific trouble spots? Sports Massage You work out religiously at the gym, but don’t always stretch? Sports Massage as it incorporates stretching You are training for a specific sporting event or just completed one? Sports Massage You are inactive or active but just have a bad back? Sports Massage or Deep Tissue Massage 
Headaches Treatment & Prevention – Part 2
After introducing headaches, I then explored the downside of orthodox treatments and how massage can help. Now I want to share with you how other complementary therapies may help. Nutrition We all know that if you suffer from headaches you need to avoid becoming dehydrated. But what can be equally important is to control your blood sugar balanced by avoiding sugars and refined carbohydrates (i.e. anything sweet, fluffy or white!) . Certain food substances – such as histamine, tyramine and phenylethylamine – can trigger headaches or migraines. These foods include cheese, citrius fuits, red wine, chocolate & coffee. There is a time lag between eating these foods and an attack, as the problem arises when the food reaches the liver. Some research has been done on the benefits of Omega (3, 6 & 9) essential fatty acids will help control pain & inflammation for migraine sufferers. [Harel Z, Gascon G, Riggs S et al. Supplementation with omega-3 polyunsaturated fatty acids in the management of recurrent migraines in adolescents. J Adolesc Health 2002 Aug;31(2):154-61. 2002.] Bowen Technique The Bowen Technique is a hands on therapy that is applied using very gentle pressure. The practitioner uses thumbs and fingers on precise points of the body to perform Bowen's unique sets of rolling-type moves which stimulate the muscles and soft tissue of the body. In association with the Migranie Action Assocation some research was carried out into the effectiveness of receiving Bowen Technique treatment to allieviate migraines. All study participants had been diagnosed as migraine sufferers by their GP. 31 out of the 39 study particpants experienced a positive result of either
- Reducation in frequency of migranies
- Reducation in the degree of pain experienced
- Reduction in both the frequency of migraines and the degree of pain experienced
