How to prevent muscle cramps?
I know previously I have discussed how to minimise the risk factors associate with muscle cramps including during pregnancy.
Exercise Related Muscle Cramps
May occur during, after or in some case many hours after vigorous activity. In addition to minimising the risk factors I have previously documented you need to ensure you
- Don’t exercise when injured – cramps can occur as a protective mechanism following an injury.
- Warm up thoroughly
- Stretch before and after exercise
- Cool down properly
- Don’t over do it – their is a clear correlation between muscle fatigue and cramps. In addition if you suddenly place a huge physical demand on the body (e.g. a late spurt to win the race) that it is not used to, your body can react by contracting all the muscle and creating cramps. So remember to follow a suitable training program before entering that competition!
Rest Cramps
Night cramps and other rest cramps can often be prevented by regular stretching exercises particularly before going to bed. The most common night cramps are in the calf muscles, to stretch this muscle
- Stand about 2 or 2.5 feet away from a wall. Lean into the wall to place the forearms against the wall with the knees and back straight and the heels in contact with the floor. Hold for 10 to 15 seconds and repeat three times before going to bed.
- In bed while lying down, you can try flexing the ankle by pulling the toes up toward the head with the leg as straight as possible.
Related Posts
Anxiety reduction & massage?
I know that I often say that one of the benefits of massage is that it may reduce anxiety. I think most people would agree that being in hospital or undergoing hospital procedures may makes us feel anxious. So I was interested in a recent study that looked at the effectiveness of massage with or without guided imagery (a therapist talking you through a scene to help you relax), prior to cardiac catheterisation. As you can imagine anxiety is very common in patients prior to cardiac catheterisation, which can lead to high blood pressure and increase the amount of sedation necessary to complete the procedure. Fifty five patients opted to receive either a 15-minute massage (31 patients) and a 20 minute guided imagery (24 patients) in a quiet area of the hospital prior to cardiac catheterisation. Self-report anxiety levels, blood pressure and heart rate were evaluated in the research participants as well as matched for comparison to a control group not taking part in the study. The results indicated that massage, with or without guided imagery, produced significant reductions in self-reported anxiety, with the combined intervention having a more pronounced effect. In addition a lower diastolic blood pressure and heart rate were found when compared to the control group. In my experience slow, deep stokes help to reduce anxiety and as a team we often incorporate this into treatments. References Amstrong K, Dixon S, May S, Patricolo GE (2014). Anxiety reduction in patients undergoing cardiac catheterisation, following massage and guided imagery. Complementary Therapies in Clinical Practice 20 (4): 334 - 338.
What is Acupressure Massage?
What is Acupressure? Acupressure has its roots in traditional Chinese and Japanese cultures through Shiatsu and Anma. How does Acupressure Work? Acupressure points are places on the body that are especially sensitive to bioelectrical impulses and conduct these impulses readily. In Chinese medicine terms acupressure points are junctions on the meridians that carry human energy, which the Chinese call Chi and the Japanese call Ki. Western scientists have also mapped out and proven the existing of this system of acupressure points by using sensitive electrical devices. Stimulating these acupressure points with pressure, acupressure massage triggers the release of endorphins which are the neurochemicals that relieve pain. Tension tends to concentrate around the acupressure points. When a muscle is chronically tense or in spams, the muscle fibres contract due to the secretion of lactic acid caused by fatigue, trauma, stress, chemical imbalances or poor circulation. When acupressure points are pressed, the muscle tension yields to the pressure, enabling the muscle fibres to elongate and relax. Seated Acupressure Massage incorporates the pressing of a number of acupressure points, depending upon the length of treatment up to 100 points may be stimulated. Below are the some of the points that may be incorporated into a Seated Acupressure Massage for someone who is experience neck pain or stiffness:
What is the difference between Acupressure and Acupuncture? With acupressure the acupressure points are stimulated with pressure, with acupuncture the same acupressure points are stimulated with needles. What is the difference between Acupressure and Seated Acupressure Massage? Seated Acupressure Massage is very modern; it was created in 1984 by David Palmer who used traditional Acupressure techniques to give 15 minute treatments on the neck & shoulders of clothed employees at Apple Computers in the USA to relieve neck & shoulder pain. You can think of Seated Acupressure Massage as utilising the ancient wisdom and healing art of acupressure to address the modern office woes of stiffness due to muscular tension and pain in the upper back, neck and shoulders.
GV16 Wind Mansion – which aids the release of headaches, stiff necks and neck pain. GB20 Gates of Consciousness – which aid the release of neck pain and headaches. TW16 Window of heaven – aids the release of stiff necks, shoulder & neck pain and headaches. B10 Heavenly Pillar – which helps relieves stress and stiff necks. GB21 Shoulder Well – which as the name suggests helps relieve tension and pain in the shoulders.
