FitSugar

5 Ways to Deal with Side Stitches

FitSugar — Wed, 25 Jun 2008 03:30:00 -0700

You're running full speed ahead and suddenly you get an excruciating pain in your side: the dreaded side stitch. Nothing kills a good workout like getting cramps and luckily there are a few things you can do to keep them at bay. Here are five easy to follow tips:

Try to avoid eating one to two hours before a workout. If you must eat then avoid fatty foods and proteins and stick to carbohydrates.
Hydrate before and during exercise; contrary to popular belief, dehydration can increase muscle cramps.
Focus on your breathing. Take a few deep breaths every once in a while to stretch your diaphragm as well as to ensure that all parts of your body are receiving the amount of oxygen they need to keep going.
Once you first experience cramping slow down your pace until the pain subsides.
Massaging or pressing on the area and bending over can help reduce the pain.

Do you have a no-fail remedy for side stitches? Share them below.

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What's the Deal With Charley Horses

FitSugar — Wed, 30 May 2007 03:00:00 -0700

Ever been awakened by an excruciating cramp in your calf? Your foot? Both at the same time? If you have experienced one of these nocturnal muscle cramps poetically known as a Charlie Horse you will know exactly what I am talking about.

While no one has yet to pin point a single cause for these cramps there are many theories as to why they happen, what actions (or inactions) contribute to them, and there are many steps you can take to prevent them.

A Charlie Horse could be caused by overexertion of the muscles, structural disorders like flat feet, prolonged standing on concrete, prolonged sitting, inappropriate leg positions while sedentary (another reason why crossing your legs is really a no-no), or dehydration. Some alternative health practioners believe magnesium and/or calcium levels are too low and that leads to the cramping.

No matter why you get them, you want to know what you can do to avoid them. I suggest staying well hydrated (if you're interested in seeing how much water you should be drinking daily check out the Fit calculator) and stretch your calves regularly throughout the day, before you got to bed and especially if you were wearing high heels for an extended period of time. Light exercise before bed can also help, as can keeping your blankets loose at the foot of your bed since the tight sheets can force the muscles of the foot and calve to engage and then cramp.

Interested in knowing what to do when you get a Charlie Horse? Then read more

Here are a few ways to ease the cramping and the pain:

Walk on or jiggle the affected leg and then elevate it.
Stretch the calf by straightening your knees and flexing your foot toward your knee.
Increase the stretch by actively pulling your toes upward toward your knee.
Take a hot shower or warm bath, or apply an ice massage to the cramped muscle.

Sure do hope these help and just try to remember to breathe while you are in the throes of a Charlie Horse.

Back to Basics: Muscle Cramps

FitSugar — Fri, 27 Jul 2007 11:00:00 -0700

So last night I was sitting on the couch and suddenly my foot cramped, leaving my toes spread wide apart for a good couple of minutes -- Of course I was running around the house screaming like a banshee. About 30 minutes later, the same thing happened, just on the other foot. What gives?

Well I did the research to see what the deal was and I found a wealth of information in this article on MedicalNewsToday.com -- So here goes:

What they are: Exercise-associated muscular cramps or (EAMC) are sudden, involuntary, spasmodic and often very painful contractions of the muscles.
Who gets them: Athletes and exercisers (hard-core and weekend warriors).
When they happen: Muscles are already often contracted and in a shortened position during sports activities. While muscle cramps occur more during competition rather than in training, delayed or nighttime cramps in fatigued athletes can also be attributed to exercise.
Symptoms of EAMCs: Explosive onset, acute pain, visible, palpable contractions presenting in one or more muscle, swelling and potentially persistent soreness lasting two to three days.

Want to know how to prevent them from happening? Then just read more

How to prevent them from happening:

Be well conditioned for the activity
Avoid dehydration (drink plenty of fluids before, during and after athletic activity and exercise, especially in hot humid weather - sports drinks with electrolytes become more important in endurance type activities lasting over one hour)
Do routine and periodic stretching, particularly of affected muscle groups
Maintain a well balanced diet (including electrolytes and carbohydrates) to avoid fatigue during the exercise
Reduce the intensity and the duration of exercise if necessary

Fit's Tip: A cramp here and there is nothing to worry about but if you are getting them more frequently, they can also be a symptom of other underlying medical conditions like Parkinson's disease, hypothyroidism and diabetes, as well as electrolyte disorders, metabolic or vascular disorder, nerve root damage, low serum magnesium levels or medication use, such as statins -- So you may want to see your doctor.

Source

What's the Deal With: Muscle Cramps

FitSugar — Thu, 13 Mar 2008 02:30:00 -0700

Believe it or not, no one can definitively explain the cause of muscle cramps. Unfortunately many endurance athletes are eager to know why cramps occur and how to prevent them. There are several plausible theories on what causes these debilitating involuntary spasms of muscles including: excessive heat, dehydration, and the loss of electrolytes, to muscle fatigue, insufficient training, and poor stretching habits. A new theory points the blame to the interplay between muscles and nerves.

Since the cause of cramps is not understood, the folks at Active.com suggest you take a blanket approach and cover all your bases for cramp prevention. They suggest the following strategies:

Stretching: Pay extra attention to the muscles that cramp. Stretch them gently but thoroughly. Experiment with PNF stretching, where you contract the muscle prior to stretching; you might find it more effective.
Train appropriately: Being under trained, especially for marathons, can overwhelm your muscles making you susceptible to cramps.
Sip a sports drink: Even though the jury is still out on the connection between dehydration and cramping, you should stay well hydrated while running. Plus, regular sips of a sports drink can likely decrease the severity of your cramp should one occur. Make sure your fluid of choice contains electrolytes since these salts may help prevent cramps.
Try some plyo: Plyometrics training, full of leaping, hopping, or skipping drills, can improve muscle-nerve coordination, strength, and help loosen tight muscles.

If you are planning on racing in the near future, plan ahead and train to avoid cramping!

Source

You Asked: Charley Horses Caused by Cardio?

FitSugar — Thu, 25 Sep 2008 05:30:00 -0700

You're asking, and I'm answering . . .

Hey Fit!
For the past few weeks I have been experiencing incredibly painful Charley Horses in my sleep once or twice a week. I have never endured this kind of cramping before, and it is beginning to interrupt my sleep schedule, not to mention my workout schedule. I do at least an hour of cardio every day (usually on the elliptical or treadmill) and I'm not sure if I should stop or if the Charley Horses are completely unrelated! What do you think?
Charley Horse Girl

I was plagued by Charley Horses when I was pregnant, so I can totally relate to how disruptive they can be. To see my suggestions on dealing with these nocturnal cramps, just read more.

Many people are plagued by nighttime cramps in their calves, but a single cause for Charley Horses has yet to be discovered. There are many theories as to why they happen, so there are also many steps you can take to prevent them.

A Charley Horse could be caused by overexertion of the calf muscles, structural disorders like flat feet, prolonged standing on concrete, prolonged sitting, inappropriate leg positions while sedentary (another reason why not to cross your legs), or dehydration.

From the sounds of it, your daily cardio could be contributing for two reasons: overexertion and dehydration. When using the elliptical, make sure to keep your heels down to prevent your calves from overworking. Focus on the back of your leg doing the majority of the work. If you're a toe runner, you might want to aim to strike closer to your mid-sole than your toes when working on the treadmill, which could lessen the amount of stress you're putting on your calves. Regardless of how you run, after any form of cardio you need to spend a serious amount of time stretching your calves. Here are some calf stretches you should try.

After working out, make sure to replenish all the fluids that you have lost. Low blood levels of the minerals potassium, sodium, calcium, or magnesium caused by dehydration can lead to cramping. Many sports drinks contain these important electrolytes; so try sipping a sports drink while your exercising, as well as after.

If you have flat feet, I would seriously consider seeing a podiatrist to have orthotics (customized shoe inserts) made for your sneakers. Keeping your foot properly supported will help avoid overtaxing your calf muscles when working out.

Lastly, try keeping your blanket and sheets loose at the foot of your bed since the tight sheets can force the muscles of the foot and calf to engage and then cramp.

Sure do hope this helps.

Source

Anatomy of a Charley Horse

FitSugar — Thu, 29 May 2008 03:30:00 -0700

No one knows the origin of the term Charley Horse, but when you are in the grips of one of these awful nocturnal cramps you don't really care if it comes from an early baseball player or an injured race horse. You just want the pain to stop. And just like the origin of the expression, no one has yet to pinpoint a single cause for these cramps. There are many theories as to why they happen - what actions or inactions contribute to them. There are also many steps you can take to prevent them.

A Charley Horse could be caused by overexertion of the muscles, structural disorders like flat feet, prolonged standing on concrete, prolonged sitting, inappropriate leg positions while sedentary (another reason why crossing your legs is really a no-no), or dehydration. Some alternative health practitioners believe magnesium and/or calcium levels are too low, leading to the cramping.

No matter why you get them, you want to know what you can do to avoid them. I suggest staying well hydrated and stretching your calves regularly throughout the day, before bed, and especially if you were wearing high heels for an extended period of time. Light exercise before bed can also help, as can keeping your blankets loose at the foot of your bed since the tight sheets can force the muscles of the foot and calve to engage and then cramp.

Interested in knowing what to do when you get a Charley Horse? Then read more.

Here are a few ways to ease the cramping and the pain:

Walk on or jiggle the affected leg and then elevate it.
Stretch the calf by straightening your knees and flexing your foot toward your knee.
Increase the stretch by actively pulling your toes upward toward your knee.
Take a hot shower or warm bath, or apply an ice massage to the cramped muscle.

Sure do hope these help and try to remember to breathe while you are in the throes of a Charley Horse.

Source

Muscle cramps

admin — Thu, 04 Sep 2008 19:07:05 -0700

Overview

Definition
Alternative Names
Considerations
Common Causes
Home Care
Call your health care provider if
What to expect at your health care provider's office

Illustrations

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Muscle cramps are involuntary and often painful contractions (movements) of the muscles.

Alternative Names

Cramps - muscle

Considerations

Muscle cramps are common and may be stopped by stretching the muscle. The cramping muscle may feel hard or bulging.

Muscle spasms are different than muscle twitches, which are covered in a separate article.

Common Causes

Muscle spasms can cause cramps and are usually brought on by the following:

Muscle fatigue
Heavy exercise
Dehydration
Pregnancy
Hypothyroidism
Reduced levels of magnesium or calcium in the body
Other metabolic problems
Alcoholism
Kidney failure
Medications

Home Care

Slow stretching often brings relief. If muscle cramps continue, see your doctor.

Call your health care provider if

Call your doctor if your muscle cramps are severe, last a long time, or keep coming back and do not go away with simple stretching.

What to expect at your health care provider's office

Your health care provider will perform a physical examination and ask questions about your medical history, such as:

When did the spasms first begin?
How long do they last?
How often do you experience muscle spasms?
What muscles are affected?
Is it always the same location?
Are you pregnant?
Have you been vomiting, had diarrhea, excessive sweating, excessive urine volume, or other possible cause of dehydration?
What medications do you take?
Have you been exercising heavily?
Have you been drinking alcohol heavily?

Tests that may be done include:

Blood tests for disorders of the following:
- Calcium, potassium, or magnesium metabolism
- Thyroid function
- Kidney function
Pregnancy test
Electromyography
Myelography

Pain relievers (analgesics) may be prescribed.

Review Date: 7/21/2006

Reviewed By: Benjamin W. Van Voorhees, MD, MPH, Assistant Professor of Medicine and Pediatrics, The University of Chicago, Chicago, IL. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Source Doc: 1_003193

The Skinny On: Muscle Cramps

FitSugar — Tue, 05 Dec 2006 03:00:00 -0800

Chances are high that you've had a Charley horse at some time in your life. No doubt it was painful, but did you ever wonder what causes those dang cramps and how you can avoid them? While the exact cause of muscle cramps remains a mystery, it is believed they come from overexertion and dehydration.

Weak muscles are more likely to get overexerted when exercising and this overexertion depletes the muscle of oxygen. Without oxygen, waste product builds up in the muscle causing the fibers to spasm and shorten the muscle. Keeping muscle fibers strong and long (this means stretching) helps them do their job much better. Yep, stretching is key.

Want to learn what else contributes to cramping? Then read more

Dehydration is a factor too. When you sweat you lose fluids, salt and minerals, aka electrolytes. Electrolytes are the minerals--calcium, magnesium and potassium which your muscles need to function. So drink before you are thirsty to avoid dehydration or try a sports drink that contains electrolytes.

When you do cramp up you should stop doing whatever activity triggered the cramp and gently stretch and massage the area. If the area is really painful you can try icing it too. But to add to the mystery of cramping, some people find heat helps more than ice.

Is Pickle Juice the New Sport Drink?

FitSugar — Fri, 30 Oct 2009 10:00:01 -0700

I feel bad throwing out pickle brine, but I never know what to do with it when I eat the last pickle. My friend saves the juice for her Bloody Mary mix but I'm not a big fan of the brunchy cocktail. But apparently pickle brine has another use - as a sports drink!

You lose electrolytes whenever you have an intense workout or sweat intensely. Even though it sounds weird that pickle juice makes a good electrolyte replacement, it totally makes sense when you consider how much salt is in the juice. Sodium is an essential component in helping the body retain fluids, which is extremely important for long workouts, marathons, or any other endurance activity. Not having enough fluids in your muscles can result in some serious cramping and dehydration.

It's definitely an acquired taste, but if you feel like you want a natural alternative to Gatorade, try adding some pickle juice to water, or make some pickle juice popsicles. I might give it a shot the next time I'm out on a major bike ride or an all-day climb in hot weather.

Source: Flickr User nonelvis

Is Running While Pregnant Safe?

FitSugar — Tue, 20 Oct 2009 08:00:52 -0700

It's not every day that you see a pregnant woman going for a run, like Miss Kourtney Kardashian here. On her hour-long jog, I'm sure she got some stares and whispers. Not just because she's famous, but because she's got a big bun in the oven. They're probably wondering, is this safe for her baby, and safe for mom?

Regular exercise is encouraged by doctors for those expecting, because it can help a woman stay healthy, and alleviate some of the discomforts like stiffness, back pain, leg cramping, or constipation. Working out can also prevent unnecessary weight gain, relieve stress, and get a woman ready to endure the physical challenges of labor.

With that said, there are some guidelines a pregnant woman should follow when working out.

Don't make any big changes to your exercise program once you become pregnant. If you were running regularly before you conceived, then it's safe to keep it up, as long as it feels good and you don't overdo it. If you want to start a new type of exercise, talk to your doc first.
Be OK with modifying your routine, especially as your pregnancy progresses. If you used to run four miles a day, you may find that you'll need to cut down in the beginning of your pregnancy. And once you're in the end of your second trimester, or third, walking may be best.
Don't do any types of exercise that put you or the baby at risk, like extreme sports that require balance, speed, or could result in you falling. Your doctor will probably recommend you save the surfing, skiing, horseback riding, biking outdoors, and rock climbing for after delivery.

For the rest keep reading