Preventing Muscle Cramps

  

Wellness Tip: Causes and Treatment Options for Muscle Cramps

A muscle cramp can bring a jogger to his knees or elicit the fear of drowning in a swimmer; however, athletes are not the only individuals to experience a muscle cramp or spasm. According to one estimate, approximately 95 percent of people will at some time in life experience the sudden, sharp pain associated with a muscle cramp.

 A muscle spasm is an involuntary contraction of a muscle, part of a muscle, or several muscles that usually act together. If the spasm is forceful and sustained, it becomes a cramp. Most people describe a muscle cramp as a feeling of tightness in the muscle; it's not unusual to feel a lump of hard muscle tissue underneath the skin in the vicinity of the cramp. During a spasm or cramp, it may be painful, or even difficult, to use the affected muscle or muscle group.

Cramps and spasms can affect any muscle, even those affiliated with the body's various organs; however, they are most common in the calves, hamstrings, and quadriceps. Cramps in the feet, hands, arms, and lower back occur frequently, as well.

Many possible causes
Common as they are and painful as they can be, a shroud of mystery surrounds the cause of muscle spasms and cramps. Some researchers believe that inadequate stretching and muscle fatigue lead to cramps. According to the University of Michigan, other possible factors include a low level of fitness, overexertion (especially in intense heat), stress, and depletion of electrolytes through excess sweating or dehydration. Certain diuretic medications can also cause cramping due to a loss of sodium, potassium, and magnesium.

Treatment of muscle spasms
Typically, muscle cramps require no treatment other than patience and stretching; medicines are not generally needed to treat an ordinary muscle cramp. Gentle and gradual stretching, along with massage, may ease the pain and hasten recovery.

When a muscle spasm or cramp is the result of an injury, applying ice packs for the first two to three days may help alleviate the pain. Spasms that last a long time may be treated with moist heat for 20 minutes several times a day.

If you tend to get muscle cramps during exercise, make sure you drink enough fluids, and, after your workout, consider a warm Epsom salt bath followed by stretching of the affected muscles. Generally speaking, water is sufficient for rehydration; however, some may find a sports drink or juice beneficial as a means to restore their body's electrolyte balance.

If your muscle cramps are associated with a specific medical condition, keep in mind that you need to address the underlying health problem for the cramps to subside.

Tips for Prevention
As with any health condition, it is always best to prevent muscle cramps or spasms-especially if you tend to develop them. Consider altering your diet and lifestyle by incorporating the following suggestions:

• Take steps to improve your diet. Eliminate sugar and caffeine from the diet, and increase consumption of fiber and protein. In addition, remember to eat plenty of calcium- and magnesium- rich foods, such as green leafy vegetables, yogurt, legumes, whole grains, tofu, and Brazil nuts. High-potassium foods, including bananas, avocados, lima beans, and fish, may also be helpful.
• Before and after you exercise, stretch muscle groups that tend to cramp.
• Incorporate strengthening exercises into your fitness routine.
• Avoid dehydration. To prevent dehydration, consume plenty of fluids and foods high in water such as fruits and vegetables.
• Avoid excess sodium and soda (high in phosphoric acid), as they can leach calcium.
• Avoid chocolate, caffeine, and alcohol, which can interfere with magnesium absorption.
• Improve your posture. For example, you may have mid-back spasms after sitting at a computer desk for too long in an awkward position.

Vitamin E has been said to help minimize cramp occurrence. Although scientific studies documenting this effect are lacking, anecdotal reports are common and fairly enthusiastic. Since vitamin E is thought to have other beneficial health effects and is not toxic in usual doses, taking 400 units of vitamin E daily could be considered.

Discuss with your doctor of chiropractic if your cramps are severe, happen frequently, respond poorly to simple treatments, or are not related to obvious causes like strenuous exercise. These could indicate a possible problem with circulation, nerves, metabolism, hormones, medications, and/or nutrition.

Summer For The Soldiers 2011

The Magna Chiropractic team had a great time participating in the Summer For The Soldiers event.  At our tent we offered chiropractic information, a chance to win a free hour massage, a chance to win a huge bowl of candy, and the big event was our pie eating contest where first place took home a new bicycle!  We would like to thank all the event coordinators for making everyone feel welcome with their hospitality, it was a lot of fun and here are the highlights:

 The Magna Chiropractic Tent

 Pie Eating Contest In Progress

 Pie Eating Contest Winner

 A New Bicycle For The Winner

 Left Over Pies Anyone?

 Dr. Hawley even has left over pies

Take The Right Steps For Walking

While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you, too.

Benefits of Walking

You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment.

A sedentary lifestyle has a debilitating influence on people’s health as they age, therefore exercise is imperative. Walking accomplishes all of the following and more:

• Improves cardiovascular endurance
• Tones muscles of the lower body
• Burns calories: about 80 if walking 2 miles per hour, and about 107 if walking 4.5 miles per hour
• Reduces risk of heart disease

Selecting Shoes

The first item of business when beginning your walking program is to select the right pair of shoes. Too many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more than hurt their stride; they can also lead to pain throughout the body.

• Make sure the shoes you purchase fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking.
• Select shoes with plenty of cushioning in the soles to absorb the impact.
• Shop for sneakers at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise.
• When trying on shoes, be sure to wear them for at least 10 minutes at the store.

Once you have purchased a pair of shoes, don’t walk them into the ground. While estimates vary as to when is the best time to replace old shoes, most experts agree that between 300 and 500 miles is optimal.

Getting Started

Walking just 12 minutes every other day can offer important health benefits. But in order to increase your longevity, try to eventually work up to 30 minutes, five days per week. Experts generally agree that to be considered “active,” adults should try to take 10,000 steps each day. Wearing a pedometer is an easy way to track your progress.

The following tips can help you get started on your walking regimen:

• Move your arms freely, in coordination with the opposite leg.
• Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which, in turn, will cause you to carry your weight improperly.
• Don’t carry weights or dumbbells while walking. They’re better used as a separate part of your exercise regimen.
• Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your doctor of chiropractic.
• Walk briskly, with “purpose.” Simply sauntering, while relaxing and enjoyable, is not an effective form of cardiovascular exercise.

Of course, be sure to consult your doctor before beginning any exercise program.

Walking Surfaces

Some walking surfaces are better than others on your musculoskeletal system.

• Walking on a cushioned or rubberized track is ideal, because the cushioning of this type of track absorbs most of the impact of your walking. Many recreation centers offer this type of track free of charge.
• Grass is another good surface, but watch out for hidden dips or holes in the ground.
• Walking on a surface with no give, such as concrete or a mall floor, is not your best choice, because this type of surface will not absorb much of the impact your body will experience. If you do choose to walk on such a surface, be extra careful to select highly cushioned shoes.

Pain and Injury

While you may experience pain or injury in a particular area, such as a knee or a hip, the root of the problem may lie somewhere else. Injuries of this nature are not regional, or isolated, but systemic. A problem in the foot or ankle can create an imbalance in every step, leading to discomfort or injury that moves to the knees, hips, low back, or elsewhere. If you suffer from pain beyond typical muscle soreness, your doctor of chiropractic can diagnose and treat your pain or injury and get you back into the swing of your walking routine.  Your doctor of chiropractic can also help customize a wellness program that is right for you and has the expertise to help keep you in the mainstream of life.

Source: American Chiropractic Association