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Prevention of Exercise Associated Muscle Cramps

7/7/2018

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Exercise associated muscle cramps (EAMC) can be quite debilitating during exercise, anyone who has had a cramp before either during exercise or not would agree they can be quite painful. Researchers 1 suggest that the cause is still unclear and has been postulated that it could be several factors combined in the right conditions which induce EAMC. These factors include;
 
  1. Neuromuscular fatigue
  2. Dehydration - Electrolyte Imbalance
 
Dehydration – electrolyte imbalance had its limitations due to the level of dehydration and electrolyte loss that caused one individual to cramp was not identical in other individuals. There was no cause and effect relationship from the levels of dehydration and electrolyte loss.
 
Neuromuscular fatigue when reviewed found that cramps were more likely to occur when the muscle placed into a shorten position - when you bend your leg and your hamstring cramps, the hamstring is in a shortened position. As the muscle fatigues the afferent nerves (the ones that send signals from your muscles to your central nervous system) also fatigue. It is unclear where the neuromuscular fatigue is occurring which could induce a cramp, the peripherally (in the muscle) or centrally. Furthermore, it is suggested that fatigue is essentially a continuum rather than an absolute point.
 
Treatment methods included; hydration, electrolyte replacement, carbohydrate replacement and stretching. Of all these methods, stretching gave significant relief where hydration, electrolyte replacement and carbohydrate replacement did not provide relief to cramps particularly as it can take up to 13 minutes for the ingested substances to be digested and moved into the blood stream.
 
So, what should one do about the cramps then? Let’s look at prevention, this is not a concrete solution due to research not finding absolute cause and effect relationships for EAMC however it can provide the best alternative to putting your head in the sand and hoping for the best.
 
Hydration prior to exercise and as a daily focus, our bodies have approximately 60% of their content from water in adults which should be maintained for optimal function and towards prevention of EAMC and heat stress. Pre-hydration should commence a few hours prior to exercise to allow urine levels to return to normal and with the goal of commencing activity with normal plasma levels. Due to varying sweat rates during activity and individualized hydration program during activity is recommended. You can determine your sweat loss by weighing yourself before and at then end of exercise.  During exercise fluid ingestion is suggested to be sufficient to ensure no more than 2% body weight loss after exercise 2. Hydration post exercise looks at returning fluid loss and electrolytes during activity.
 
Exercise to delay neuromuscular fatigue should be incorporated into your training programs. These are a combination of strengthening the muscles you will be using during your chosen exercise. A combination of eccentric training and plyometrics can be beneficial to improving your bodies ability to withstand neuromuscular fatigue. Complimenting this with a balanced stretching program. These exercises should be undertaken in the correct volumes and at the right times of your strength program, therefore getting an individualized program that progresses you through volumes and frequencies that align with your current level of strength and ability is key.
 
References 
1. Miller, K. C., Stone, M. S., Huxel, K. C., & Edwards, J. E. (2010). Exercise-Associated Muscle Cramps: Causes, Treatment, and Prevention. Sports Health, 2(4), 279–283. http://doi.org/10.1177/1941738109357299 

2. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise. 2007 Feb;39(2):377-90. 
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Support your joints, no need to feel pain anymore!

3/6/2017

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Joint's starting to feel the cooler weather, or maybe they ache even without it being cold? Dr Oz has some great tips for improving joint pain and I agree, this is something you should not have to put up with. Exercise strengthens the muscles that support the joints and draw the bones away from each other to maintain joint space. If you are unsure where to start with exercises, be sure to get in contact with me to have your exercise program written specific for your needs and current ability. The joint support recommended in this video you can get direct from me, this is a product I can't speak highly enough of. All client's who use this have found reductions in joint pain within a short period of time. Make sure you reach out via phone or email to talk about this product.
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Grab your winter woolies!

1/6/2016

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Bathurst's winter can vary quite a lot in temperature and while we typically have frosty mornings sometimes the day's can be quite warm despite the cold start! Preparation is the key to keeping on track to exercise in our winter particularly if you exercise outside.

Some of my go to's for exercising outside are as follow;
  1. Warm trousers; I use a thermal tight for my running, the one I use is a 2XU brand and I love them. I don't overheat later on when I warm up and they keep the cold out.
  2. A thermal shirt: There are many options from the ski thermal underwear at Aldi through to The North Face brand. I believe it depends on how much you feel the cold to which you should go to (I love to be warm heading out the door and take layers off if needed).
  3. A jacket: The shape this takes is very individual, if you have a thermal shirt you may not need a very thick one. I have one that blocks wind and rain that I use and has mesh paneling on the side to breathe.
  4. Warm gloves: If you plan on tackling our frosts, then you need to keep your hands covered.  Pick up a thermal blend of fabric to keep your fingers frost bite free.
  5. Thick socks: I clearly remember venturing out for a morning run with insufficient socks and my toes were numb the entire duration I was outside. I have loved my Lightfeet evolution socks, they are thicker around the toes and forefoot as well as the heel... no more numb toes. Pop into The Athletes Foot for these.
  6. Beanie/Buff: Keeping your ears warm pains is also a must, depending on what you prefer you can take your pick, I go for a buff that I have over my ears only, this lets the heat out the top of my head, keeps my ears warm and also room for the pony tail to get out.... (I know that's important for many of you).

Lastly, if you are heading out in low light, be smart in your choice of colours, pick clothing with reflective paneling and grab yourself a light if needed.
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    Shannon Short

    I am a lover of running and for work I mentor and encourage people to make the most of their health and help them to achieve their goals.

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