CONQUERING MUSCLE CRAMPS
Muscle cramps can occur at the most inopportune moments, such as playing tennis, golf, bowling, swimming, and exercising.
Muscle cramps also occur while sitting, walking or even when we are asleep. The most inconspicuous movement can suddenly precipitate
A muscle in most any part of the body to suddenly go into spasm.
Muscle cramps can occur in different degrees, from a slight tic to a very severe painful contraction. In an individual who is in an advanced stage of osteoporosis, a severe muscle spasm can cause a bone to fracture.
MUSCLE CRAMPS GENERALLY OCCUR IN 3 DIFFERENT MUSCLE GROUPS
- The Quadriceps (Front of the thigh).
- The Hamstrings (Back of the thigh).
- The Gastrocnemius (Calves).
There are several causes that can precipitate cramping or spasms of muscles. The most prevalent cause is over exertion, causing a deprivation of oxygen, leading to a buildup of lactic acid in the muscle. When the buildup becomes too great, the muscle reacts by going into spasm. However, it has been determined that lactic acid formation is not the only cause of muscle cramping, in fact it can act positively. As the lactic acid builds up, it is also released into the bloodstream where the liver turns it into glycogen which in turn is used for energy. Delayed onset muscle soreness (DOMS) ,can cause muscle soreness for several days after a heavy workout. The muscle can become swollen and inflamed (although microscopic in nature) during the vigorous workout, and may take a few days to return to its normal state. Another cause is an electrolyte and fluid loss, which is why keeping hydrated during physical exertion is so important. The same holds true when you are over heated and perspiring freely. Replacing the lost fluids will go a long way in preventing cramping or severe muscle spasms. Also, after a heavy workout the individual should warm down sufficiently and eat a carbohydrate diet. The bottom line on lactic acid is that it can be a useful by product during exercising, unless there is too much of a buildup, whereby the muscles will develop fatigue.
Many approaches are used for treating muscle cramps. Massage to the muscle is the first thing that is usually applied.
We generally follow this by applying cold or heat, and or using an
analgesic. All these methods are time consuming and may afford
either, moderate, or no relief at all. Every group of muscles in our body has an antagonist. The quickest and easiest method is one that applies antagonistic pressure to the involved muscle. By applying this anti-pressure to the cramping muscle we overwhelm the muscle cramp, causing a release, and thus relief.
- Treating Cramp of Front of the Thigh. (Quadriceps)
- Treating Cramp of the Back of the Thigh. (Hamstrings)
- Treating a Cramp of the Calve. (Gastrocnemious)
If cramp occurs front of the right thigh, while sitting, place left ankle behind the right ankle and pull back with as much force as you can with the right ankle, while applying pressure with the left ankle. By contracting the right thigh (quadriceps); the cramp is relieved. If the cramp occurs in the left thigh, reverse this procedure.
If cramp occurs back of the right thigh, place right ankle behind the left ankle and push hard with the right ankle, using the left leg as an anchor. The contraction of the Hamstring relieves the cramp. If the cramp occurs in the left Hamstring, reverse the above procedure.
If the cramp occurs in the right Calve, you can apply pressure while sitting or lying down. Place left foot over the right instep and pull the right foot towards you, and push with the left foot, using as much pressure as you can, causing stretching or "extension" of the lower leg muscles, thus relieving the cramp. If the cramp occurs in the left Calve, reverse the procedure.
While we have been discussing the three most prevalent muscle spasms, we need to mention two other spasms that occur frequently.
- Abdominal Muscle Spasms.
- Spasm alongside the Rib Cage. ("Stitch In The Side")
Abdominal spasms and the "Stitch in the Side" can be caused by a variety of exercises and stretches, even excessive deep inspirations and expirations. They are generally caused by any of at least 13 muscle groups and are very difficult to isolate. Therefore, it becomes almost impossible to put a counter antagonistic move to release the spasm. The best move to try to alleviate the spasm is to lay on your back and place both arms under the head, grasping both elbows. Support the head by raising it as high as you can. Take a deep forced inspiration and hold it for a count of 8, then a deep forced expiration for a count of 8. Repeat as needed, until there is relief of the spasm. For the "Stitch in The Side", if the spasm is on the right side, repeat the above maneuver while pulling the right elbow and head as far to the left as you can. For spasm on the left side, reverse the above procedures.