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
Headaches – Treatment & Prevention – Part 1
Previously, I explained the different types of headaches. Now I want to explore how you can treat them. Orthodox treatment of headaches is over the counter painkillers, while stronger prescribed medication may be required for migraines. However it should be noted that frequent use of pain killers can trigger what are referred to as rebound or withdrawl headaches. (For more information on withdrawl headaches see >> http://www.nhs.uk/Livewell/headaches/Pages/Painkillerheadaches.aspx Or http://www.migrainetrust.org/medication-overuse-headache ) Massage There is scientific evidence to confirm my experience that massing the neck, shoulder & upper back can help alleviate tension headaches and some migraines, specifically the frequency of headaches & the duration of headaches. Researchers believe that two mechanisms could be responsible. Firstly, the increased serotonin could help relieve the headache (many existing headache medications increase serotonin levels). Secondly, the increased hours of sleep and fewer night wakings may lower levels of substance P - a neurotransmitter responsible for pain. So next time you get a headache, consider booking a massage with us. Scientific References
- Cristina Toro-Velasco, Manuel Arroyo-Morales, César Fernández-de-las-Peñas, Joshua A. Cleland, Francisco J. Barrero-Hernández. Short-Term Effects of Manual Therapy on Heart Rate Variability, Mood State, and Pressure Pain Sensitivity in Patients With Chronic Tension-Type Headache: A Pilot Study. Journal of Manipulative and Physiological Therapeutics, 2009; 32 (7): 527 DOI: 1016/j.jmpt.2009.08.011
- Quinn C, Chandler C, Moraska A. Massage Therapy and Frequency of Chronic Tension Headaches. Am J Public Health. 2002 October; 92(10): 1657–1661.
Myofascia – part 1
What is Myofasci? Fascia is the main connective tissue of the body. Fascia surrounds every cell, muscle, bone, nerve, blood Bessel in the body, creating a three-dimensional web. This is one continuous network from head to toe. Myofascia is the fascia that surrounds all the muscle. Why it is important? In its normal state fascia is fluid and pliable, allowing full, pain-free movement. However, fascia is vulnerable to trauma from
- Accident
- Infection
- Injury
- Surgery
- Repetitive Movement
- Habitual Poor Posture
- Poor biomechanics
- Altered structural alignment
- Compromised blood supply
- Pain
- Reduce flexibility and stability
