Muscle cramps

  What Causes Muscle Cramps

The cause of muscle cramps is still not understood, but the theories and myths include:

• Dehydration
• Electrolyte depletion
• Poor conditioning
• Muscle fatigue
• Doing a new activity

Where do these theories come from?

We lose fluid when we sweat that also contains electrolytes (salt, potassium, magnesium). This loss of fluid and electrolyte is seen as the cause of cramping because when these nutrients fall to certain levels, the incidence of muscle spasms increases. It has not been demonstrated by any research that this leads to full on cramping.

Makers of sports drinks would have us believe that this electrolyte imbalance is the definitive cause and vigorously promote this idea.

An aside: Beware of research studies funded by companies that want you to buy their stuff. Research they fund is four times more likely to turn up the results in favour of their product than independent studies
 

Athletes are more likely to get cramps in the preseason, near the end of (or the night after) intense or prolonged exercise, some feel that a lack of conditioning results in cramps.

According to a review of the literature conducted by Martin Schwellnus from the University of Cape Town, the evidence supporting both the "electrolyte depletion" and "dehydration" hypotheses as the cause of muscle cramps is not convincing. In his review, Schwellnus concludes that the "electrolyte depletion" and "dehydration" hypotheses do not offer plausible pathophysiological mechanisms with supporting scientific evidence that could adequately explain the clinical presentation and management of exercise-associated muscle cramping.

Researchers (Cape Town University) are finding more evidence that the "altered neuromuscular control" hypothesis is the principal pathophysiological mechanism that leads to exercise-associated muscle cramping (EAMC). Altered neuromuscular control is often related to muscle fatigue and results in a disruption of muscle coordination and control. The research is based on evidence from research studies in human models of muscle cramping, epidemiological studies in cramping athletes, and animal experimental data and concludes “that further evidence to support the "altered neuromuscular control" hypothesis is also required, research data are accumulating that support this as the principal pathophysiological mechanism for the aetiology of exercise-associated muscle cramping (EAMC)."

What can I do to help Muscle Cramps

Cramps usually go away on their own, without treatment, but you can help yourself with the following:

Stop the activity that caused the cramp.

Gently stretch and massage the cramping muscle.

Hold the joint in a stretched position until the cramp stops.

Preventing Muscle Cramps

Until we learn the exact cause of muscle cramps, it will be difficult to say with any confidence how to prevent them. However, these tips are most recommended by experts and athletes alike:

Improve fitness and avoid muscle fatigue

Hydrate well (at least 2 glasses of water) before and during the event whether it be digging the garden or running a couple of kilometres. (Extreme examples of hydration are American footballers taking 1.5 litres of water intravenously before a game)

Keep the carbs up during the event: eat a banana with your glass of water; the banana also helps to up the electrolyte levels)

Stretch regularly after exercise (exercise includes things like digging in the garden, painting your roof…)

Warm up before exercise

Stretch the calf muscle: In a standing lunge with both feet pointed forward, straighten the rear leg.

Stretch the hamstring muscle: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.)

Stretch the quadriceps muscle: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)

Getting rid of tension headaches --- Bliss!!!

If you are getting tension headaches, then it stands to reason there must be tension in you, somewhere. It also follows that if you remove the tension, the headaches go away. The following diagrams show individual muscles of the neck and shoulder and the area of pain associated with each one.

sterno-cleido-mastoid sternal part

Headache over and around the eye and/or in the temple. Can also bring pain to the top of the head and along the base of the skull.

It functions to turn the head down and to the opposite side. If you hold your head steady in a twisted position eg mechanics, data entry, machine operator, this muscle will be affected.

Self Help
Feel for the v-shaped notch at the top of the sternum. The scm attaches to the bony lumps either side. With thumb and forefinger either side of one of the bony lumps, turn your head to the opposite side. You will feel the muscle tighten under your fingers. Pinch the muscle and hold it while you turn your head back to centre. Hold for 30 seconds or until pain reduces by half.

scm clavicular

More intense and focussed pain than from the sternal head with sharp stabbing ache over the eye. Also soreness and tightness at the base of the skull.

Elevates the shoulder and also pulls it inward. We activate this muscle every time we think of our responsibilities. ‘I’ve got the weight of the world on my shoulders’.

Self Help
Tilt your head to the left (ear to shoulder) as far as you can. From there turn your chin up to the ceiling. You will feel a stretch in the right side of your neck. Hold 40 secs then repeat on other side.

upper trapezius

Headache pain in the temples, in the neck and behind the ear.

This muscle elevates the shoulder and also pulls it inward. We activate this muscle subconsciously every time we think of our responsibilities. ‘I’ve got the weight of the world on my shoulders’.

Self Help
Lift the shoulders as far up and in toward your ears as you can. Hold the tension for 5 seconds then let them drop suddenly. Allow them to fall without trying to ease them down.   Repeat 4 or 5 times.

massetter

Aches along top and bottom jawlines and in the cheeks. Also pain above the eyebrow.

The massetter is activated when we are constantly ‘chewing things over’. Agonising over decisions, ‘should I, shouldn’t I’.

Self Help
Do the biggest yawn you can (without anyone looking) and hold your mouth open wide for at least 10 seconds. Feel along the lower jaw for sore spots. Press your finger into the sore spot and hold until the pain reduces by half.

occipitalis

Most top of the head headaches are created by tension in this muscle.  Also gives pain above the eye.

Every time you raise your eyebrows or wrinkle your forehead you activate this muscle. When the eyes move, it activates as the first step in turning the head to follow the eyes.

Self Help
Using thumbs, find the base of the skull behind the ear. Press the thumbs into the tissue below the bone for 20 secs. Move the thumbs toward centre by a thumb width and repeat. Continue until thumbs meet at centre of back of head. This can be very tender. Only use pressure you can tolerate.

If the bra fits ...

From likemybaby.blogspot.comRecently, I updated my bra collection and was persuaded to buy an underwire with padding. It made me feel very shapely, and gave me confidence in those strappy little tops that are all the rage. However, when I took it off I felt as if my breasts were bruised around the sides. So, I decided to look into this. I came across some very interesting facts that made me realise that if my bra didn’t fit me properly I could be doing myself some harm.

Bras, or any clothing, which are too tight can restrict lymphatic flow and cause a blockage of fluids and toxins. “The lymphatic system is situated just below the level of the skin. It helps to maintain fluid balance in tissues and absorb fats from the digestive tract.  It is also part of the body’s defence system against micro organisms and other harmful substances”*.  The constrictive nature of bras can also cause muscular and even skeletal problems if ignored. It is, therefore, essential for women to be fitted properly for bras, a service offered in many lingerie stores. After weight change, or pregnancy, bra sizing should be reviewed, and don’t let that bra get too tatty either, wire sticking out can be dangerous, so be proud in your undies.

There are also great benefits for going braless to allow the lymph nodes, concentrated around the breasts, to filter freely. I do this a weekends. A good bra should be functional, comfortable to wear and make a woman feel gorgeous!

By Evie Housham

* Anatomy & Physiology by Seeley, Stephens, Tate.



Relax or Act

One of the common questions we get asked about Integrative Bodywork and Relaxation Massage is ... what is the difference?

The strokes and the intention make the difference between them.

Relaxation Massage is just that, time-out to relax and allow stresses to melt away. The room is warm, the towels are soft, the music calm. You can talk if you wish or not. Some times the practitioner encourages you to be conscious of feel of the touch on your skin, to focuses your thoughts towards relaxing your own muscles. The strokes follow a particular ‘dance’ created by the practitioner, and the intention is to give your body an hour of complete relaxation. It’s really a meditation.

Relaxation Massage is fabulous for people who are always busy and find it hard to stop, for those who find it hard to let go of stresses. It’s a great way to maintain self after Bodywork.

Some people don’t often take notice of their bodies until they hurt. Integrative Bodywork is excellent for them; it is also designed for those with chronic pain, or for those who have over extended themselves; or those who repeat the same activity all through the day.

Integrative Bodywork targets specific muscle groups with the aim of reducing tension towards a particular area of the body. The strokes are slower and deeper than Relaxation Massage and are designed to stretch the fascia that surrounds the muscle, giving it more space to relax. Trigger points are also targeted to help contracted muscles let go.

The practitioner also encourages the client to listen and recognise what their body is telling them about their pain and help them discover ways in which they can make changes in their body habits or lifestyle for long-term pain relief.

This is not a relaxing time-out experience and it’s for people who are serious about getting rid of their pain, sometimes clients have to work through their pain to make it go away, but the results are generally long term and people always feel freer and more at ease when they get off the table.

By Evie Housham

Not all bad

Cholesterol is a type of fat that is found in food from animal sources such as eggs, meat, dairy products, fish and shell fish.

We have come to believe that cholesterol is a ‘baddy’, but, in fact, we need it to give our cell membranes a certain amount of stiffness, to manufacture hormones and cortisone, and create Vitamin D and the liver makes bile from cholesterol. However, we do not need to eat foods that contain cholesterol as the body is very good at making its own supply.

There are two types of blood cholesterol. Low density lipoprotien (LDL), known as the ‘bad’ cholesterol, because it contributes to heart disease by sticking to and narrowing blood vessels. High density lipoprotien (HDL) is the ‘good’ cholesterol as it keeps LDL in check.

Although your body makes cholesterol, once made, it cannot break it down, so it is very easy for an excess to occur. Cholesterol can only be removed from the body by the liver in the form of bile, which it pumps into the intestines. If there is not enough dietary fibre to carry it out of the body, then the bile, with the cholesterol, gets reabsorbed from the bowel back into the liver, not a cycle that is healthy for the body. The liver returns the cholesterol that cannot be used to the bloodstream where it can build up as fatty deposits.

So how can we tell whether high cholesterol is a problem for us?

Hard white spots around the eyes and skin flaps in the armpits may be indicators, but the only real way to check is to get a blood test done by your doctor.

Factors that contribute to high cholesterol are: poor diet; liver disfunction; blood sugar imbalance; age; and hereditary factors. Some you can do something about and others not. Here some things you can do, daily if possible:

• Increase your Omega 3 with flaxseed oil, oily deep ocean fish (do not fry), to improve cell membranes and cleanse the blood.
• Take vitamin C and Bioflavanoid powder to increase capillary strength;
• Sprinkle Lecithin on everything as it breaks up LDL;
• Increase your fibre with psyllium husk (1 tblsp morning and night), oat bran, oats, raw nuts and seeds and cooked legumes (peas, beans);
• Buy a good liver tonic, see your Naturopath;
• Increase bitter foods into your diet as they simulate the digestive juices – endive, artichoke, green bitter salads;
• Increase your exercise and drink plenty of water.

Material sourced from Karina Francois, Naturopath, and ‘The Liver Cleansing Diet’ by Sandra Cabot.