Into The New Decade We Go
2010 is here and I hope it brings a fresh start or happy continuation of the preceding year. With all the sales going on at the moment, I think it only right that I join the bandwagon! So until Valentines Day (That’s the 14th February for those who may forget), you can get a 25% saving on your next visit if you recommend a friend and they visit for the first time. You can also get a 10% saving on any Aloe Vera product available from the Forever Living Product range. Please ask for a brochure if you are interested. The prices of an appointment will also remain the same despite VAT prices returning to 17.5%.
Cramps….What are they?
Cramps are a very annoying malfunction in the muscle and can occur at any time in the body, more commonly following a lot of vigorous and intensive exercise which concentrates on a specific muscle or muscle group¹.
The exact nature of a cramp is still unknown, but scientists have 3 main theories that it may be. The first is dehydration. As you exercise for prolonged durations, the body loses fluids through sweat and breathing amongst other things, meaning less fluids in the muscles to enable it to function correctly and cramp occurs as a result.
The second may be electrolyte depletion. This is the lack of minerals, such as potassium and sodium, needed for a contraction of muscle fibres. With no contraction (the shortening of a muscle) the fibres will stay in a fixed position, thus cramping.
The final theory is the one preferred by scientists and this is altered neuromusculature activity. This is probably caused as the activity is performed. Slight muscular ruptures and muscle bleeding as time goes by would contribute to how the muscle should function at its most efficient state. This will cause slight changes in neuromuscular responses and may lead to cramp.
Studies have suggested that to prevent cramps, sufficient fluids should be ingested, prior during and after exercise. It may also be beneficial to drink an electrolyte drink, such as lucozade or Gatorade, to prevent the depletion of potassium and sodium in the muscles as this is another theory of the cause of cramp.
The individual can also prevent the onset of cramp by not wearing clothing that is too tight and restricts blood circulation. Illness can also induce cramp as well as cold weather, extreme heat and an accumulation of lactic acid in a muscle².
A good warm-up will help prevent cramp and as previously mentioned, sufficient fluid intake during activity is important.
If cramp does occur in an individual, moving the cramping muscle to the opposite direction. For example, a common calf cramp will draw the foot downwards, so you would need to draw the foot upwards to reverse the cramp. It is easier if another individual can help, though in some muscles it may not be possible.
When do Injuries Happen?
As I play and coach football, I find It interesting to know when my players, my team-mates or even I would be more likely to get injured.
The principles still apply to all sports though the largest study conducted with professional football clubs (91 out of 92 for the period of study) showed that the most injuries happen at the beginning of the season.
This goes along with common belief that when there is a break it is very important to gradually increase work load on the body. The most common injuries were found to be muscular and not caused by an opponent but by the individual, when they run³.
From this information a lot can be applied to training at specific times of the season. This can include what intensity to work at, what duration to train for, what stretches to perform and when, and what levels need to be maintained through a sporting season.
The main problem with the study above is that it is focused on professional athletes. Though the principles are the same, recreational athletes and lower level athletes need to be aware of breaks such as the current winter break that may have caused postponements in a specific sport. Before going into competitive matches again, make sure you are back to a suitable fitness level as most injuries found are cause by the individual themselves.
The different stages of the season have been reviewed in previous issues of my newsletter.
Quick Facts
“Skin in the average human weighs around 9 pounds.”
“There are around 11 miles of blood vessels that connect the skin together.”
“The least sensitive area of skin in the body is found in heel of the foot”
References
1. Schwellnus, M.P., Causes of Exercise-associated muscle cramps (EASC) – altered neuromuscular control, dehydration or electrolyte depletion?, British Journal of Sports Medicine, 43, pp. 401-408.
2. Peterson, L. & Renstrom, P., Sports Injuries, 3rd edition, Taylor and Francis, London.
3. Hawkins, R.D., Hulse, M.A., et al., The association football medical research programme: an audit of injuries in professional football, British Journal of Sports Mediceine, 2001, 35, pp. 43-47.