Thursday, March 30, 2006

Muscle Cramps!

Still pondering over Why/What caused my muscles to cramp so early (at the 25km marks) and so severely that it reduced my run pace to a walk at Dec SCSM 2005!!! While the cramps did not show itself significantly at KLIM in March this year, i still can't understand what i did right this time round..... Questions and more Questions.. Went to Internet for answers and found this site interesting.. http://sportsmedicine.about.com/cs/leg_injuries/a/leg8.htm

Here is excellent comments from Sweet Beena...

"Intakes exceeding requirements must be excreted in order to maintain the sodium content of the body. However, there is also a limit which sodium can be excreted. Intakes beyond this will cause an increase in sodium content, which in turn causes water to be retained. If this is maintained for too long, it may lead to tissue damage, hypertension, headaches, nausea, higher body temperatures, increased thirst and nausea. You will be stressing your kidneys to regulate the sodium content of the body. Salt excretion is reduced for the very young and as a person ages. Increasing your salt content can also lead to a loss of calcium. The homeostasis of the body is also disrupted.

Till now, no one fully understands what causes muscle cramps. Factors that contribute to cramping may be dehydration, electrolyte imbalance, overexertion, and/or inadequate fitness/conditioning, poor blood circulation.

Add some potassium rich foods to your diet such as bananas, walnuts... deficiency in potassium can be one of the causes too, not only deficiency in sodium. recently, i think some sports nutritionists cited lack of calcium as a contributor to cramps too.

just my humble cents of knowledge..


cheers have a great day ahead!...
ah bee"

What Are Muscle Cramps? A cramp is an involuntary and forcibly contracted muscle that does not relax. Cramps can affect any muscle under your voluntary control (skeletal muscle). Muscles that span two joints are most prone to cramping. Cramps can involve part or all of a muscle, or several muscles in a group. The most commonly affected muscle groups are:

*Back of lower leg/calf (gastrocnemius).
*Back of thigh (hamstrings).
*Front of thigh (quadriceps).
*Cramps in the feet, hands, arms, abdomen and along the rib cage are also very common.

Cause of Muscle Cramps!
Although the exact cause of muscle cramps is unknown, some researchers believe inadequate stretching and muscle fatigue leads to abnormalities in mechanisms that control muscle contraction. Other factors may also be involved, including exercising or working in intense heat, dehydration and depletion of salt and minerals (electrolytes).

Treating Muscle Cramps
Cramps usually go away on their own without seeing a doctor. Self-care tips include:
Stop doing whatever activity triggered the cramp.
*Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops.
*Apply heat to tense/tight muscles, or cold to sore/tender muscles.
*To avoid future cramps, work toward better overall fitness. Do regular flexibility exercises before and after you work out to stretch muscle groups most prone to cramping. Always warm up before stretching.
*Calf muscle stretch: In a standing lunge with both feet pointed forward, straighten the rear leg. (Repeat with opposite leg.)
*Hamstring muscle stretch: 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.)
*Quadriceps muscle stretch: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)
*Hold each stretch briefly, then release. Never stretch to the point of pain.


Preventing Muscle Cramps
To prevent cramps, you should also keep your body adequately hydrated. Children especially often do not drink enough liquids to replenish fluid lost during exercise. Some tips to prevent cramps:

*Hydrate appropriately
*Drink water at regular intervals, before you get thirsty.
*Drink more than your thirst requires.
*Drink a sports beverage if you are working in heat or sweating for more than an hour.

Although most muscle cramps are benign, sometimes they can indicate a serious medical condition. See your doctor if cramps are severe, happen frequently, respond poorly to simple treatments or are not related to obvious causes like strenuous exercise.

1 comment:

cylon said...

The personal development industry has never been bigger! It consists of a myriad of authors basically telling us how to improve our lives. We are constantly being told self help and self improvement has never been easier. New techniques, gadgets and potions adorn the shelves of new age shops and the 1 billion dollar industry, that is personal development, offers many different approaches to help better our lives. They offer ways to increase our bounty and ultimately alter our own reality. A great example of this is how to develop a Prosperity Consciousness. But does this state really exist and if it does will it bring the effortless unlimited wealth promised?
A lot has been written about prosperity and how to attain it. We have been told by many religious traditions and every personal development guru that the Universersal Source (God, Spirit, Cosmic Mind or whatever label you chose to give it) is boundless wealth. We are also told that abundance, wealth and prosperity are our birthright! Why then are so many people ill, broke, frustrated and unfulfilled? Can a person really develop a prosperity consciousness and effortlessly attract wealth? Well as with everything in life there is only one way to find out. Test it for yourself!

Before we can attain and then test the effectiveness of having a prosperity consciousness we need to understand some basic truths. Let's start by explaining three fundamentals of personal development namely; 1. The Universal Source is all wealth, abundance and prosperity; 2. Prosperity is our birthright; 3. You get more of what you focus on.

1. Why are we told that the Universal Source is unlimited wealth? - Because the Universal Source is the consciousness of the Universe - a universe that is still expanding. It is the driving force behind physical reality. It created everything you see, hear, touch and smell as well as all that we are unaware of (microwaves, radiation, air etc.). It has been stated in religious and metaphysical traditions that this intelligence is not only the Source of everything but that it is also the substance of it! It creates the Universe from itself! It is omnipresent (everywhere present). That means that the entire seen and unseen aspects of the universe are a part of this Universal Source. Science reaffirms this theory as it states that nothing is solid and everything is just one mass of pure energy that vibrates at different frequencies and gives the illusion of separateness.
So we can now claim that the Universal Source is unlimited wealth, abundance and prosperity with some belief. For if this Source is the very substance of everything then it is all the wealth, abundance and prosperity that exists at this very moment!
Ok so far? Now lets look at the second point - prosperity is our birthright.

2. If this Universal Intelligence is the source and substance of all things then there can be only one intelligence in the Universe. Jesus said to his disciples "know ye not that you are the temple of the living God?" Buddha attained enlightenment and "oneness". The list of these religious teachings are too numerous to mention but their message remains the same - God (Universal Substance) resides within and around us. It's very substance makes up our physical body and the world around us - "For in him we live, move and have our being" Acts17:28. Therefore, if this Universal Source is at the very core of our being and is the substance from which we take physical form then it stands to reason that we are connected to everyone else and in fact everything else around us - we are a part of all the wealth, abundance and prosperity of the universe. Just as your hand or foot is a part of your body, so every grain of sand, blade of grass, wisp of wind, bar of gold and brick that is laid in a mansion is part of you. The unlimited wealth of the universe is yours for the claiming. It is already yours, always has been and always will be. It is a part of you.
Ok let's go the third point - you get more of what you focus on.

3. "It never rains but it pours", is a saying I have used myself in the past. Have you ever wondered why such a statement appears to be true? Well metaphysics and religion tell us that "as a man thinketh in his heart, so is he" or as Job cried out to God "For that which I greatly feared has come upon me". What we focus our conscious attention on increases! Don't believe me? Test it for yourself! If you can muster up the strength to do it then think in negative terms for a week. Judge everything that happens to you in negative terms and think only of a negative outcome and watch what happens in your world!!! This is a relatively easy experiment as we are conditioned to think negatively by the world. A word of warning though - once you prove that your focus determines your reality stop thinking negative thoughts as best you can.
I will not go into the 'hows' of why our focus has such a profound influence on our lives (that would be the subject of a book or perhaps a future article) just prove to yourself that it does. A clue can be found in the teachings of Jesus when he said "The Kingdom of heaven is within".
So now we have the three principles of the prosperity consciousness explained let's put it to work. The attainment of a prosperity consciousness is relatively simple - just think on the first two principles until you fully understand them and integrate them into your consciousness. As you focus on them you will discover that your feelings of lack disappear and you begin to feel a connection with everything around you. It is really just an attitude shift - nothing metaphysical or mystical about it at all. You begin to consciously realize that everything is a part of you. Your focus changes from poverty to wealth.
If it helps make a list of affirmations that correspond to the two principles outlined e.g. "God is the Source and substance of everything", "I am at one with everyone and everything around me", "I am a part of all the wealth, abundance and prosperity of the Universe" etc. Don't just rhyme them off in a parrot like manner, think on them and realize the scientific or spiritual truths behind them.

Will it work? Well I can say now that if you follow the above instructions a real change will happen in you. You will start to see the beauty of the world and the unlimited resources that are available within and around you. Will you attain wealth, abundance and prosperity? Test it for yourself! hypnosis

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