Adam's Back talk

21/3/2019 1 Comment

Curiosity of Cramps

How can I best support my aching body?

If you’ve ever experienced muscle cramps, you will know the searing pain and the panic to get rid of it. With such intense agony, you’d expect to be able to find out what it’s all about, but no one understands what causes it or even how it happens.
A muscle cramp, also referred to as a charley horse, is a painful muscle contraction that usually occurs in your lower legs. Many people get them after exercise, but some people suffer from muscle cramping for seemingly no reason at all.

Ever hear someone say that cramps are caused by a lack of salt?
For quite some time it was suggested that dehydration and electrolyte imbalance caused cramps. This theory is based on mostly observational evidence, so while there may be an association, it hasn’t been proven. And surely if it were true wouldn’t all the muscles in your body be affected?

What researchers have determined is that cramps tend to happen in muscles that are actively used and especially those that cross more than one joint. Cramps also occur more often at the start of a sports season when muscles have had less use, and at night in people who are inactive.

Fatigue is believed to be a contributing factor, particularly in endurance athletes who need to have fast-contracting muscle fibres. Muscle cramps also appear to affect men more than women. This may be due to men having more fast fibres, or that women don’t get as tired during the same level of exercise intensity.

Even though there is so much left to discover about cramps, there is evidence to suggest they affect some people more than others. Nocturnal cramping is prevalent in the elderly, and pregnant women notice cramps to be higher in intensity during the second and third trimesters.

With so many theories and little evidence, it can be hard to offer a solution. The once widely accepted solution of taking magnesium and salt tablets is now questionable, and stretching the contracting muscle may end up causing further harm.
Should you experience a cramp, the best immediate action you can take is to stretch the muscle opposite to (in the muscle pair) the cramping muscle. Additionally, if fatigue is thought to be a factor, plenty of fluids and electrolytes may also be of assistance.

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7/3/2019 0 Comments

At a Stretch

Stretches may be included as part of a therapy program, and/or recommended to be done at home on a daily basis.

GENERAL TIPS FOR STRETCHING
To help effectively stretch the muscles
without injury:

Do not force the body into difficult or painful positions—stretching should be pain free.
Move into a stretch slowly and avoid bouncing, which can cause muscle strain.
Hold stretches long enough (15 to 30 seconds) to adequately lengthen muscles and improve range of motion.
Repeat a stretch between 2 and 5 times.
Basic stretches for neck pain are convenient enough to be done on a regular basis throughout the day, such as at home, at work, or even in the car. Some examples include:

KNEES TO CHEST (Lower Back Stretch)

Lie on the floor or a bed with knees bent
Gently lift legs to the chest with your hands
Slowly rock from side to side

BACK OF NECK (Levator scapula stretch)

Rest one arm against a wall or doorjamb
with the elbow slightly above the shoulder.
Turn head to face the opposite direction.
Bring chin down toward the collarbone to feel a stretch in the back of the neck.

CHIN TO CHEST (Flexion stretch)

Slowly bring your chin down toward the chest until a stretch is felt in the back of your neck.

EAR TO SHOULDER (Lateral flexion stretch)

Tilt your head to one side, as if trying to touch your shoulder with your ear, until you feel a stretch in the side of your neck.
Keep your shoulders down and back, in a comfortable but healthy posture.

CHEST AND SHOULDERS(Corner stretch)

Stand facing the corner of a room.
Place forearms on each wall with the elbows around shoulder height.
Lean forward until a stretch is felt under the collarbone.

Stretches that are not recommended include neck circles (where the head is repeatedly rolled around the neck) or quickly stretching the neck forward and backward or side to side. These stretches may cause muscles strain or place additional stress on the cervical spine.

If you are unsure or need assistance make sure to ask one of our friendly practitioners during your next appointment.

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Curiosity of Cramps

How can I best support my aching body?

At a Stretch

Stretches may be included as part of a therapy program, and/or recommended to be done at home on a daily basis.

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