Muscle Cramps Driving You Mad?

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Nearly everyone has had or will experience a muscle cramp at some point. Muscle cramps are painful and involuntary muscle contractions that can occur suddenly and can be temporarily debilitating. Cramps can occur at rest, or during or after exercise. Muscle cramp either during or immediately after exercise is commonly referred to as “exercise associated muscle cramping”. This can be painful, spasmodic and involuntary contractions in muscle that occur immediately after exercise. Cramps are not specific to environmental conditions such as exercise in the cold or heat, but many people find that they suffer more cramps at this cold time of year. The most common site for cramps in the body is the calf.

The treatment of cramp can include passive stretching for 20-30 seconds. There is no proven strategies for the prevention of exercise induced muscle cramping but regular muscle stretching, correction of muscle imbalances and posture may be helpful. To help prevent cramps you should make sure you are well hydrated by drinking plenty of fluids, especially if you’re exercising. Warm-up and stretch before and after using a muscle for a long period of time. If you’re inclined to get muscle cramps at night, you can also stretch for a few minutes before sleep. A lack of electrolytes such as sodium, potassium, magnesium or calcium can also lead to muscle cramps. Individuals taking diuretics may be more likely to lacking these essential electrolytes and should ask their doctors if they are experiencing cramps. Sports drinks can help replenish electrolytes, however look for ones that don’t have lots of added sugars or artificial flavours/sweeteners. Coconut water is a great sports drink alternative.

Remember if your muscle is cramping, stop the activity that triggered the pain and gently stretch/massage the muscle, holding the stretch until the pain improves and rehydrate!! Dry needling is very effective for relieving tightness and cramps in the calf and foot. If you are suffering from persistent cramps contact one of our Chartered Physiotherapists at Archview Physiotherapy Clinic, Dublin 6 and Dublin 14 for a consultation on 01 4913228 or email [email protected].

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Sit-up Exercise – Anatomy of Core Strengthening

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Many people engage in core strengthening to get those infamous abs or the much sought after six-pack! Your core acts as a stabiliser and helps transfer forces placed on the body. The core can be trained in isolation doing crunches or back extensions,  and with functional movements like deadlifts, overhead squats, and push-ups. There is not just one single muscle responsible for your core strength, the abdominal region is composed of several key muscles that contribute to core function. These include the obliques, transversus abdominis and rectus abdominis among others. Check out this great video which demonstrates the key muscles at work during the sit-up exercise and visualise your muscles as you work out!!

Obliques: Rotate your torso and work with the transversus abdominis to support your centre during movement.

Rectus Abdominis: The contracted rectus abdominis form the “six-pack.” While it helps stabilise your core, its main function is to flex or curl the trunk.

Transversus Abdominis: This deep muscle acts like an internal weight belt wrapping laterally around your centre.

Psoas Major/Iliacus: These hip flexors lift the thigh toward the abdomen and limit excess movememt of the hip.

Erector Spinae: These muscles straighten the back and support the spine along with the multifidus muscle.

 

Protecting your bone health

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Your bones are essential in keeping you upright and moving around. They support your body. They act as attachments to allow your muscles to move. As your bones are so important, it is essential that you treat them right. You only get one set!

Facts:

  • It is more common for women to suffer from ill bone health. One in two women over 50 will suffer from a fracture due to osteoporosis (weak/brittle bones) in their lifetime, versus one in five men.
  • The first sign of osteoporosis is usually a fracture.
  • Common fracture sites can include the wrist, hip and spine
  • In Ireland in the year 2010, there were nearly 4600 hip fractures.

It is so important that your bone health is a priority before it becomes too late.

Key things to help keep your bones healthy include:

  • Participating in weight bearing activities and exercises.
  • No smoking – the chemicals in cigarettes can cause accelerated bone loss.
  • A good balanced diet – constant dieting can cause an increase in bone loss.

If you suspect that you may be suffering from osteoporosis, it is important that you ask your GP for a referral for a DXA scan. A DXA scan measures your bone density and lets you know if you have normal done density, osteopenia (below normal but not osteoporosis) or osteoporosis.

If you have osteoporosis:

Make out a personalised treatment plan with your GP and your physiotherapist. You will need to participate in weight bearing exercise every day for the rest of your life. Weight bearing exercise can be something as simple as walking. Be careful when it’s icy or slippy out. Or if you are walking on uneven surfaces. It’s important to try and prevent falls because your bones are fragile and susceptible to fractures.

If you are having problems with osteoporosis or your bone health, do not hesitate to contact one of our chartered physiotherapists at Archview Physiotherapy Clinic, Dublin 6 and Dublin 14 for a consultation on 01 4913228 or email [email protected].

 

Susan Jane White – Nutritional Cooking

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Lets be honest, the typical person throws their diet out the window during the Christmas period. We all get excited over the festive season, but also know at the back of our mind it can be a time when unhealthy food choices and waistlines can spiral out of control. Often this leaves us feeling lethargic and drained. Whether you are looking for nutritional tips, a great Christmas gift or planning to start eating healthier in the New Year you should check out Susan Jane White. She describes herself as a nutritional cook…nut for short. Contained in her delicious cook book The Extra Virgin Kitchen are 140 recipes, 120 of which are vegetarian or vegan friendly, 135 are gluten free and 3 are very rude. Do you and your body a favour – read her cooking column beside Rachel Allen in The Sunday Independent or visit her blog at susanjanewhite.com for a collection of wheat-free, sugar-free and dairy-free recipes that will supercharge your life!! Susan Jane White

Recovering from delayed onset muscle soreness (DOMS) – The pain of exercising!

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Sometimes after exercise, particularly if you haven’t exercised in a while or if you are trying out something new in your exercise routine, you may experience delayed onset muscle soreness (DOMS) the next day. This is the feeling where your body and your muscles are letting you know that you’ve been exercising the previous day. But how can we speed up recovery from this sometimes inevitable pain of exercise?

Rehydrate

You need to drink enough fluids to replace the fluids you have lost during your workout.

Massage

Massage can be a great tool in minimizing the effects of the pain and stiffness that can come with DOMS. Sometimes even something simple like foam rolling can be enough to help.

Sleep

Muscle repairing chemicals like growth hormones are released while you are asleep. Ideally you should be getting at least seven hours of uninterrupted sleep per night.

Diet

It’s very important to have a well-balanced diet where you take in sufficient protein. Protein is the building block for the foundations of your muscle tissue and without it, it will take you longer to recover.

If you are having problems with DOMS, do not hesitate to contact one of our chartered physiotherapists at Archview Physiotherapy Clinic, Dublin 6 and Dublin 14 for a consultation on 01 4913228 or email [email protected].

Weight Loss Tricks!

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I don’t know about you but I find it difficult to be consistent with my meals each day because my work schedule can get so crazy! On those crazy days cooking can be the last thing I want to do to fill my hungry tummy so grabbing what is convenient tends to be my choice. Not good I know!

Recently I met Cathy Soraghan, personal trainer and weight loss expert. After one week of trying out Cathy’s programme I lost 4 lbs, gained muscle tone and had much more energy. Honestly I felt great! Anyway, I just really wanted to share this because I found her Bootcamp programme where she personally trains you for 6 days ( one day rest ) and provided you with freshly made low GI meals and snacks every day fantastic! Cathy guarantees between 4-6lbs loss in one week. I really didn’t think it was possible but it did work!  And it was easy! The main thing Cathy concentrates with the food aspect of it is ‘portion control’ but she does provide you with lots of snack so you don’t get that terrible sugar craving and low!

We are delighted that Cathy has now joined the team at Archview Physiotherapy Clinic, Dublin 6 . Cathy does personal training for mums and baby’s, pre wedding programmes and can help gets you bikini ready! Cathy is safe in her approach to treatment and has trained many people post injury and post surgery. To read more about Cathy see our Team page!

To contact Cathy for a free consultation please call 0868758744. Thanks, Lynsey McGovern

 

 

 

 

 

 

 

 

 

 

ARE YOU A TIRED ATHLETE?

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Sportspeople can expect to feel a certain level of tiredness. But what happens when that tiredness doesn’t go away after a brief period of rest? What if you are eating, sleeping and doing all the right things, and yet fatigue persists. Anyone completing heavy training sessions can be tired but usually you can separate the feeling of normal ‘healthy’ tiredness and something abnormal, associated with a deterioration in performance. There are many causes of persistent tiredness together with feeling lethargic and decreased sporting performance in athletes.

Factors

  • Degree of tiredness/ fatigue
  • Training history – volume, intensity, recent changes, recovery periods
  • Psychological – anxiety, depression, impending competition, poor training performance, fear of failure
  • Nutritional diary –fluid, carbohydrate, protein and iron intake
  • Medical issues

CAUSES OF PERSISTENT TIREDNESS

  • Overtraining syndrome – Overtraining is a process of excessive training in high performance sportspeople that may lead to persistent fatigue, decreased performance, mood swings, frequent illness, especially upper respiratory tract infections.
  • Viral illness – Upper respiratory tract infectiion, Glandular fever
  • Nutritional deficiencies – Inadequate carbohydrate/ protein intake, Depletion iron stores
  • Insufficient sleep
  • Chronic fatigue syndrome

Recognising the early warning signs and adapting the training schedule accordingly can help keep you healthy. If you are an athlete suffering from persistent tiredness contact one of our Chartered Physiotherapists  at Archview Physiotherapy Clinic, Dublin 6 and Dublin 14 for a consultation on 01 4913228 or email [email protected].

Post Marathon Cures!

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 Sports Massage Dublin 6 and Dublin 14

Firstly we would like to say well done to everyone taking park in the Dublin Marathon yesterday. It takes serious dedication and mental strength to be able to complete a marathon so well done to you! I’m sure you are feeling sore and a little tired to say the least so make sure you get lots of fluids into you to help your muscles recover. Massage and gentle contract relax stretching is very beneficial to help treat DOMS ( Delayed onset of muscle soreness) that you may begin to feel so why not call Archview Physio on 014913228 to book in for a massage with one of the physiotherapists. We are running a special rate of €40 for 60 minutes!

Archview Physiotherapy and Massage Therapy Clinic, Dublin 6 and Dublin 14. Experts in the field of Pain and Sports Injury. Locations: Ranelagh and Dundrum, Dublin. Ph: 01 4913228 Email: [email protected]

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Pilates Classes Starting 3rd November : Beginners

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We are delighted to announce we have new Pilates beginner classes starting on Monday 3rd of November. Classes are instructed by Chartered Physiotherapists. The classes are limited to only 6 people so that each person gets lots of one to one attention! We have two classes starting, one at 6pm and another at 7pm. Your physiotherapy pilates tutor will make sure that you are doing your exercises effectively and of course safely!

These classes bring you right back to the basics of proper core strengthening, postural alignment and teach you how to breath correctly during exercise. We recommend for anyone to attend these classes as they are great for preventing back and neck pain, help with spinal flexibility and promote relaxation. Cost: €90 for 6 weeks. For more detail or to book your place please call 014913228/email [email protected]

Archview Physiotherapy and Massage Therapy Clinic, Dublin 6 and Dublin 14. Experts in the field of Pain and Sports Injury. Locations: Ranelagh and Dundrum, Dublin. Ph: 01 4913228 Email: [email protected]

Physiotherapy for Neurological Conditions

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Neurological conditions such as Multiple Sclerosis, Stroke, Parkinson’s Disease, Cerebral Palsy are conditions whereby the nervous system is affected. As a result, muscle strength, mobility, co-ordination, balance and endurance can be significantly reduced. These factors combined will have an effect on you quality of life and independence. Early intervention by your physiotherapist will help minimise physical deterioration, as well as reducing the stress and strains you may be feeling about your condition.

 What can Physiotherapy do?

  • Increase muscle strength and power
  • Improved mobility and independence
  • Better balance and co-ordination
  • Improved posture
  • Increase endurance levels
  • Boost spirit and confidence
  • Improved sleep quality
  • Chest physiotherapy
  • Maintain skin integrity
  • Encourage and advise ways to return to exercise or sporting activities within your community

We advise on transfer techniques, lifestyle modification, house adaption, seating, cushions, mattresses, night time position, splints, walking aids and many more things which can enhance your quality of life. Our Chartered Physiotherapists are neuro-rehabilitation specialists providing you with lots of confidence and full of positive energy. They will inspire you to live as independently as possible. At Archview Physiotherapy we provide assessment and treatment at our clinics and also in the comfort of your own home. Call 01 4913228 to book an appointment or to chat with one of our physiotherapists.

”Look at your condition from our vision….We see only improvements”

 Archview Physiotherapy and Massage Therapy Clinic, Dublin 6 and Dublin 14. Experts in the field of Pain and Sports Injury. Locations: Ranelagh and Dundrum, Dublin. Ph: 01 4913228 Email: [email protected]

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