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muscle cramps.

cramps manifest as a sense of contracture, commonly appearing on the muscle, but with the characteristic of being totally involuntary, therefore represent a real bad time, particularly for athletes, one of the most common sports injuries, whose origins can be multi-factoriales.Entre internally we can highlight oxygenation, when this is insufficient on the muscle, and the lack of fluid and minerals motivated by wear, when efforts take longer than they should, cramps also occur in the stomach but this may be caused by specific diseases or poisoning. Externally

cold temperatures can motivate and sudden movements in any cases may affect a single muscle, as a grupo.El time of onset is uncertain as there are people who suffer while they sleep spontaneously, but statistically they are very common in sports, after intense exercise, something competiciones.La common in oxygen metabolism is key to this problem, which deals with the use of glucose, linked to the production of carbon dioxide, water and energy, which is modified in intense efforts becoming a lesion common sports, motivated by the lack of oxygen due to high demand, leading to the onset of cramp, as the Glucose is converted into lactic acid, which accumulates in the muscles resulting in spasm, so by disrupting muscle activity, allowing dilute lactic acid in the bloodstream, ending the calambre.El contact with extreme cold is another common factor for their appearance, as they paralyze the bloodstream, as well as in the case of digestion in the process uses a large irrigation, so the muscles do not currently receive it properly, being a rule of thumb to lack of physical activity after an hour of eating, these being very common, but dangerous in the case of swimming by ejemplo.Los cramps do not require special treatment, but as simple tips to avoid them we must take into account not exercise immediately after eating, do stretching exercises before any sports activity, and before going to bed and a varied diet to ensure the essential nutrients for proper metabolic process.

GOOD ADVICE:

cramps during exercise are usually due to excessive loss of water and mineral salts (sodium, magnesium and potassium), so it is important to drink sports drinks before, during and after exercise. Also you can take a banana (potassium-rich food) before training and especially in preseason or in a hot environment and drink to drink water. NEED TO REPLACE WATER AND SALES!

conduct regular stretching exercises and warm up before physical activity, especially of the muscles of the lower limbs.

WHAT TO DO WHEN YOU APPEAR?

When a severe contracture, which the players call "get the twins" have to stop the activity, remain lying down and perform a passive stretch of muscle, your fellow strongly flexionarte should try standing on the leg for a couple of minutes, while massaging you trying to undo the contracture. When the pain is gone, we must drop gently to avoid a new contraction. Then stretch the affected twin active (standing on the affected leg behind). When the cramp passes, perform movements smoothly, so that the muscle work, because if it freezes, you can repeat. Refresh under cold water can help. If you do not get better, supporting the heel down and gives him flick. As the area is always painful, it should then perform a massage to stimulate the circulation and implement thermotherapy (Local heating).

also should sport after an effort to get a sports massage helps eliminate lactic acid in the body.

Sports Massage before exercise helps you prepare your body, muscles etc ... to be in top condition while you perform.

Sports Massage after sport helps you relax your muscles and remove the lactic acid produced by the stiffness or myalgia delayed.

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contractures



Click on image to enlarge.

twins contracture is a condition often associated with sporting activities, although it is very common in sedentary people. Contracture occurs in a sudden and violent by atrophy and shortening of muscle fibers, differing from cramp in the intensity and time that remains, as the contracture is a loss of normal elasticity of muscle fibers, therefore needs a specific recovery takes longer.

is manifested by increased muscle tone in the calf, forming a kind "ball" in the muscle belly, which makes touch jump to the muscle with a painful shock feeling. In many cases the limitation of the muscle group is affected for several days or to perform exercises that involve a specific load on the muscles of the calf.

Among the factors that can lead to a contracture of the twins are: nutritional factors, the right balance of electrolytes and salts, adequate reserves of energy in the muscle (glycogen, potassium, etc.) Rigidity Achilles tendon and the local accumulation of lactic acid and in some cases certain drugs. Also consider issues such as sudden changes in physical activity and changes in temperature. A psychosomatic energy level and referred to the overload in calves is a physiological reaction of the body known as the "fight or flight" situations of emotional stress limits associated with anger and fear, triggering a biochemical process and energy that encapsulated in this area.

As natural and alternative treatment recommend using moist heat to the area, you can apply wet compresses, using essential oil of marjoram, then do passive stretching of the muscles of the twins by maintaining 15 to 30 seconds each stretch.

possible, avoid activities that generate this overload, being very important to maintain a balanced diet. The water gym, practice yoga regularly and carry out all activities to promote the elongation of the muscle fibers of the twins. In addition, massage is effective muscle unloading along the muscles, made from the center toward the ends contracture of the calf. Within

manual and energy therapies Therapeutic Thai Massage is one of the most appropriate, combining stretching acupressure to restore a normal neuro-muscular unit, encouraging thus the proper muscle tone while maintaining the natural flexibility of the twins.

stretching exercises.

1 / 4
10 seconds each leg

Standing against the wall. Hips descend slightly, while the knee slightly flexed. Remember to keep your back foot flat. During the stretch, the foot should be directed forward or slightly inward. Keep the heel low.



flexors (hamstrings) and twins
2 / 4 15 seconds each leg


standing, legs slightly parted and we take our toes with the opposite leg slightly bent.




Twins 3 / 4
30 seconds each leg

Standing a short distance from a solid foothold and we will build on it with forearms, head resting on his hands. Bend one leg placing your foot on the ground in front of us, while pulling the other back. Then, slowly the hips, keeping the bottom line of the back. Keep on the floor straight leg, fingers pointed forward or slightly inward.



4 / 4 3 times 5 seconds

Coupled
While toes and leaning on them on the floor, raise the heel.

Added a Video of how self-massage a calf contractures:

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TWIN DISC HERNIA



The herniated disc can compress a nearby tissue, such as a ligament, the spinal nerve root and even spinal cord, through its outer membrane (the dura), causing severe pain, muscle spasms and often near a limb numbness or paralysis. The location of symptoms depends on the affected tissue, for example, a herniated disc in the lower lumbar region, not usually cause back pain, but in the sciatic nerve path along the leg, whose root is compressed causing a nerve inflammation, which causes a feeling of shock and acute pain in extremity.

Herniated discs almost always affect the lower back, but sometimes is located in the cervical spine area. Can be result of sudden and excessive stress, such as lifting a heavy object or making a violent twist, but more often develop slowly, usually between 20 and 50 years of age. Before the age of 20 discs are more resistant than even the vertebrae themselves, after the 50 the nucleus pulposus and harden again revert to its natural resistance.

To relieve pain naturally, you can apply local heat, hot water bags, green clay poultices, considering that the couch is firm, so as to maintain the column without overload. Among the alternative therapies for pain relief are: the Acupuncture, Shiatsu, Tui Na - Chinese Therapeutic Massage, as are treatments that stimulate the meridian of the Bladder and Gallbladder, which are directly related to the diseases of the back.

other body therapies that are very effective for the treatment of herniated discs are osteopathy and chiropractic, which reset the body mobility through the spinal manipulations. Massages also reduce muscle tension and stiffness in the area, which promotes better circulation to relieve pain in the affected area.

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