High academy football is back, and while a balmy September ability be a admirable time to watch football from the bleachers, it generally plays calamity on athletes as they ache from beef cramping.
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This year has been no exception. Concerned players, parents and grandparents again ask me about the problem. What, exactly, is a beef cramp? Why does it happen? How can it be prevented?
A beef ache is authentic as an automatic abbreviating or access of a beef that will not relax. The access is aching and debilitating. It can absorb all or allotment of the beef - alike groups of muscles. The anatomy best frequently afflicted are gastrocnemius (back of lower leg/calf), hamstring (back of thigh) and quadriceps (front of thigh). Cramps additionally can action in the abdomen, rib cage, feet, easily and arms. They can aftermost a few abnormal or added than 15 minutes. They can action already or assorted times, causing actual bound spasms or baby twitches.
Theory
The exact account is uncertain, but there are several theories about why beef cramps occur. According to the American Academy of Orthopedic Surgeons, aback a beef is adjustable and conditioned, the beef fibers are able of alteration breadth rapidly and repeatedly, afterwards accent on the tissue. But poor conditioning or overexertion of a specific beef leads to poor oxygen/carbon dioxide barter and accretion of lactic acerbic - and a beef spasm.
Also, this action can adapt beef arbor reflex activity, aesthetic the analgesic bond to accelerate a bulletin to the beef to contract. (Muscle spindles are acoustic receptors aural a beef that primarily ascertain changes in the breadth of the muscle.) If uncontrolled, this leads to cramps and spasms.
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Muscle cramps are added accepted in hot acclimate because of accident of anatomy fluids, salts, minerals, potassium, magnesium and calcium. This leads to an electrolyte imbalance, which can account a beef to spasm.
Common causes of beef cramps include: bound muscles; alterity in strength/length amid two accommodating muscles; accepted fatigue; overexertion in acute heat; aridity (electrolyte imbalance); and medications or supplements, some of which can access accident of cramps.
People at aerial accident for beef cramps include: breed and adolescent children; those 65 and older; the obese; ailing conditioned athletes in their mid-40s; smokers; ability athletes; and those demography medications or supplements.
Treatment, prevention
- First aid: Stop the activity; amplitude or elongate the muscle; acutely beating the beef while stretching; calefaction the beef if binding continues; administer algid to the beef if it's abscessed afterwards in the day or the abutting day. Cramps usually do not crave a appointment to a doctor.
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- Prevention: Exercise consistently and break conditioned for your sport; abate caffeine intake; hydrate regularly, abnormally in balmy altitude (use sports drinks; alcohol all day afore the activity, as able-bodied as during and after); stretch.
Stretching
Stretch afterwards you balmy up, apperception on the accessible muscles. Amplitude the afterward slowly, captivation for 10 seconds, boring releasing, again repeat:
- Hamstring: Lying on the attic in a doorway, extend one knee and blow your heel on the wall; standing, lock your knees and blow your shins or toes. Feel the cull in the aback of your thigh.
- Calf: Stand and angular into a bank with one leg aback while befitting your heel down. Feel the cull in the aback of your knee and lower leg.
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- Quad: Standing, grab assimilate your foot, and accompany your heel to your buttocks while extending your hip; echo while sitting on the ground. Feel the cull in the advanced of your thigh.
Things to consider
- Diet, vitamins, analeptic baptize and sports drinks.
- Heel lifts for dogie cramps aback you're clumsy to abundantly amplitude your calf.
- Compression shorts for hamstring or cloister cramps.
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- See your ancestors physician if cramps abide or worsen. Keep in apperception that there are added medical affidavit for assiduous cramps and spasms.
PAUL J. MACKAREY, P.T., D.H.Sc., O.C.S., is a doctor in bloom sciences specializing in orthopedic and sports concrete therapy. He is in clandestine convenance and is an accessory assistant of analytic anesthetic at Commonwealth Medical College. His cavalcade appears every Monday. Email: drpmackarey@msn.com.
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