Tips for Stress free life > Expert Zone > Exercise
Exercise Tips by experts
|
| |
|
| |
|
|
Tips for Stress free life > Expert Zone > Exercise Exercise Tips by experts |
|
|
|
|
Muscle Cramps and Exercise
Quite often runners and exercisers experience painful muscle cramping either during or immediately following a strenuous exercise bout and as a result, these types of cramps have become known as Exercise Associated Muscle Cramps or EAMCs. Much confusion surrounds the causes of EAMCs including dehydration to electrolyte imbalances. This article aims to explain the latest model for describing EAMCs, how to prevent them and how to deal with them once they occur. What is a muscle cramp? A muscle cramp is defined as a painful, involuntary, spasmodic contraction of a muscle. The muscle remains contracted and may last for a few seconds to several minutes. The muscles most prone to EAMCs are those that cross two joints - for example the calf muscle called the gastocnemius (crosses the ankle and knee joint) and the hamstrings (cross the knee and hip joint). What causes an EAMC? There are many theories surrounding the cause of muscle cramps. Some proposed causes are fluid loss and dehydration, electrolyte imbalances (sodium, potassium, magnesium), heat and congenital/inherited conditions. Recent evidence collected by Professor Martin Scwellnus at the Sports Science Institute of South Africa indicates no strong relationship between these causes and exercise cramps. After completing several studies and studying the results of other experiments using electromyography or EMG (measures muscle nerve electric activity), Schwellnus has proposed a novel model of the cause of EAMCs. What is the new model for identifying the cause of EAMC's? Dr. Scwellnus identifies two possible factors that may affect nerve activity - causing excessive muscle stimulation to contract and resulting in a cramp. The first suspected factor is fatigue; since motor nerve firing patterns have been demonstrated to be irregular during conditions of fatigue. The second factor is proposed as resulting from the muscle working too much on its "inner range" or "on slack". To explain this concept it must first be understood that a muscle cannot work efficiently if it is not at its optimal length - a muscle works progressively less efficiently when overly stretched or overly loose/on slack. The protein filaments (actin and myosin) that make up muscle fibers require an optimal "overlap" to be able to generate force. The position of the body's joints determine muscle length, so it follows that muscles that cross two joints like the gastroc and hamstrings might be more likely to operate in the slackened position and experience a cramp. For example, consider a free-style, swimmer who performs flutter kicks at the ankle with a slight knee bend. The flutter kick involves the ankle flexing and extending in a small range very near the plantarflexed (toes pointed) position. Couple this with a slight knee bend, and it makes the gastrocnemius muscle even more "passively insufficient". Recall from our article Plyometrics and the Stretch Shortening Cycle we discussed the role and significance of the small cellular bodies of the muscle spindle and the Golgi Tendon Organ (GTO). The muscle spindle is a tiny cellular structure usually located in the middle portion of each muscle fiber. Very basically its role is to "switch on" a muscle and determine the amount of activation and the strength and speed of the contraction. The GTO is a small structure located in the tendon that joins the muscle to a bone. This structure senses muscle tension and performs the opposite role of "switching off " the muscle in order to protect it from generating so much force as to rip right off the bone. Dr. Schwellnus suggests that when a muscle works within its inner range and/or when fatigued, muscle nerve activity shifts progressively toward muscle spindle activity (contraction) and less toward GTO activity (relaxation). More specifically, the nerves that control the muscle spindle (Type IA and type II nerves) becomes overly active while the nerves that controls the GTO (Type Ib nerves) become under active or inhibited. The result of this nerve activity imbalance is an uncontrolled, painful cramp. What do I do if I experience an EAMC? If you should experience an EAMC, the best solution is to perform a gentle, passive stretch of the affected muscle. Do not attempt to walk or run it off. Slow, passive stretching will act to restore nerve balance to the muscle by increasing the activity of the GTO, while simultaneously minimizing that of the muscle spindle. Stretching increases tension in the tendon, which is sensed by the GTO. The result is a relaxation of the contracted muscle and a breaking of the muscle cramp. For example, in the case of the swimmer mentioned earlier, to stretch the gastrocnemius he or she may perform a standard calf stretch while pushing against a wall or use a stretching strap or cord to pull the foot up toward the shin. To accentuate the stretch, it is important that the knee remain straight, since as mentioned this muscle crosses the knee joint. How do I prevent EAMC's? The best way to control and prevent EAMC's is to begin a regimented stretching routine. It may be beneficial to perform dynamic stretches after a brief warmup at the beginning of the exercise session or workout. Dynamic stretches involve using functional movements such as lunging, squatting and reaching and can be used to simultaneously train balance and core stability while sensitizing the muscles in preparation for exercise. In fact, dynamic stretches if performed correctly, may actually serve as a warm-up in themselves. Static stretching may be more effective at the end of the exercise session as part of the cool down, as the muscles will be warm and more pliable. The best long-term solution to control EAMC's however is to restore muscle balance throughout the body by combining stretching with a well-designed functional strength training routine -concentrating specifically on core stability. In conclusion, muscle cramping is a complex condition and this article has hopefully provided the reader with a new perspective on the scientific relationship between exercise and muscle cramping. The fact that cramps occur most often in the situations described make this model a very plausible and practical one. It is hoped that this information will assist the casual exerciser and professional athlete alike in understanding and dealing with exercise related muscle cramps. David Petersen is an Exercise Physiologist/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including the author information and all LIVE website links as above.
MORE RESOURCES: See the complete list of Articles on Exercise here Have a look at Best Selling Books on Exercise
See also : Other articles on
Depression,
Grief Loss,
Happiness,
Humor,
Inspirational,
Motivation,
Exercise - Google News
Why not be an expert yourself ? If you can write on
any of the above topic, you are welcome to submit your Submit
your article here |
 |
|
|
RELATED ARTICLES
Precision Abdominal Training It's almost impossible to turn on the television or open a magazine without being barraged by advertisements for washboard abs, the best abdominal training machine ever designed or a 'magic' pill specifically designed to remove fat from problem areas. In my previous articles I alluded to the fact that most machines do not work, in fact they actually can increase the risk of injury. Are You A One-Dimensional Trainer? Most people are classically biased toward one of the three legs of the fitness triad: progressive resistance training, cardiovascular training or diet/nutrition. How many folks try and lose weight by dieting and dieting alone? A safe bet would be a majority of individuals. Essential Power Walking Tips Ever since I took a power walking class in college, I have been hooked. If you are thinking about learning how to power walk, I strongly urge you to do so. Professional Triathlon Training Taking You To Your Best There are hundreds of different programs for professional triathlon training that will work for you. There are even more that won't. Why Core is Key Do you currently suffer or have you ever suffered from any of the following: Lower back pain, frequent hamstring injuries, a twisted knee or a pulled shoulder?Have you ever considered that it may not be just the fact that you slipped and twisted something or your back simply 'goes'? It could be you need to strengthen your core?Core training is a buzzword in the fitness industry that's been around for a while now. The measure of its popularity can be seen in the increased use of stability balls or Swiss in gyms, books, classes & videos and the fact that big name clothing stores are even selling stability balls alongside underwear and belts!But in order to train something correctly we must understand exactly what it is we are training. Weight Loss and Exercise in Tough Environmental Conditions Working out is working out, right?Wrong.Depending on the environmental conditions where youlive, there may be extra precautions that you'll want to consider when trying to lose weight by following a healthy diet and weight loss program. Different Exercises Schedule to Combat Diabetes, Arthritis, and Obesity! Different Health Problems generally do not allow us to do traditional exercises. Above all, one type of exercise cant be effective to each group facing different challenges. Weight Loss and Fitness - Facts not Fiction The world of weight loss and fitness is certainly vast, and theAmerican consumer can absolutely get lost in the thousands ofeasy effortless and ostly useless ads if not careful. With mybooks and research I want to clear the air about the variousmyths and false statements regarding our health and fitness thathave clearly muddied the waters for many Americans. Benefits of a Good Training Journal Most of us have trained at one part in our lives. Chances are if you've ever taken your training seriously you've used a training journal or a training log. How To Gain An Avalanche Of Energy! For many people out there trying to become more energised and active they are terrified of committing to daily activity. It is so engrained in their minds that they might over train that they literally shy away from daily physical training and instead follow the herd and train two or three times per week. The Right Exercise Intensity We've all heard the exercise guidelines that recommend we participate in 30 minutes of moderate intensity physical activity 3-5 times per week. That seems easy enough to implement. The Abs... More Important Than You Think What comes to your mind when I say the word "abs"? Do you think of the infomercials advertising "6 second abs" or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do. Mixing Things Up To say that the human body is an amazing machine is an understatement, especially when it comes to diet and exercise. Our bodies are constantly trying to achieve a state of homeostasis. Fitness Focus: Overcoming Obstacles If you're like me, the quest to be in shape, manage weight and overall well-being, at times, feels overwhelming. And, as if the quest to be fit isn't hard enough, there's often other obstacles to overcome: health issues, time management, mustering up courage or energy. Arthritis Exercise for All Levels Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility. A recommended 30-minute minimum of daily activity is the norm. Athletics and Winning Athletics are pretty cut and dry in one regard; the goal to win. Having been in competitive athletics in a prior life I can certainly attest to that. Lance Armstrong and Exercise - From Denial to Desire! Press Conference 1996 - Lance ArmstrongOn Wednesday October 2, I was diagnosed with testicular cancer. I have been made aware that it has spread to other parts of my body. Weight Training: The Real Weight Loss Exercise So you want to lose weight? Chances are, you'll spend the next few days "pigging out" while in the back of your mind you resolve that .. Elements of Exercise Warm upWarming up before exercising has physiological and psychological benefits. If you begin vigorous exercise without warming up, it can stress muscles, tendons, ligaments, joints and the heart, which can lead to serious injury. Exercise Is a Key to Good Health for All of Us There's plenty of evidence that an essential component of a healthy life is physical activity. It has been shown that exercise has a positive effect on both your body and mind.
|
|
You are here |
|
| Exercise Home | Exercise Tips - Complete list | |
|
| Main Home | | Meditation Corner | |
|
|
| Recommend us | |
|
[About
us] [Contact] [Privacy
Policy]
Copyright 2006, Meditation
is Easy.com, All
rights reserved
Comment by Rebecca Wood
