Kinetic Health Massage Therapy

Answer true or false to test yourself on how much you know about the following:

1) Fibromyalgia is characterized by poor sleep patterns, stress and possible depression and occurs more in the female population?

2) It is very important to only stretch until there is tension or discomfort but NOT pain.

3) Range of Motion (ROM) exercises is a good stretch.

4) A muscle twitch or spasm is the same thing as a muscle cramp.

5) Strengthening maintains the gains you've made through stretching.

6) Improper or prolonged use of ice can cause frostbite that is just as painful as a thermal burn.


Answers:

1) True
2) True
3) False
ROM exercises teaches co-ordination and improves nourishment of the joint but do not stretch.
4) False
A cramp is excessive muscle tone accompanied by pain. Where as a muscle twitch or spasm is not painful.
5) True
6) True

Did you know...

. Mature voluntary muscles do not regenerate once they are damaged? They heal with fibrosis material. This serves as a weak point in the muscle. Massage therapy is a very acurate way to relieve restriction caused by the scarring. Massage may never bring the muscle back to its preinjured state but will aid in bringing it as close to normal as possible.

. Pain is there for a reason. It provides information about potentially tissue-damaging stimuli and helps us to protect ourselves from further damage. Hmm...you may want to think twice about the no pain no gain theory.

. Topical analgesics actually irritates the nerve endings which makes it feel hot but its not really hot! Who would of thought?

. Migraine headaches tend to be throbbing and on one side. 70% are brought on by tension headaches.

. There is just cause to do those annoying stretching exercies advised by your massage therapist. Muscle spindles are specialized tissue which are scattered throughout the muscle and are responsible for measuring the normal position of the muscle. Therefore, the position you put the muscle spindle in the longest is the position it will remember and is considered as normal. Stretching helps to reprogram the muscle spindles. So don't forget to stretch!

What can I do to prevent muscle cramps and what can I do once I have them?

A muscle cramp is an involuntary contracted muscle that will not relax. Muscles that cross two joints are often susceptible to cramping.

The most commonly affected muscles are:

• Back of lower leg/calf.
• Back of thigh (hamstrings).
• Front of thigh (quadriceps).
• Cramps in the feet, hands, arms, abdomen and along the rib cage are also very common.
  

Cause of Muscle Cramps Factors that may also be involved, are:

• Exercising at high temperatures
• Inactivity
• Athletes at the beginning of a season or near the end of prolonged exercise.
• Excessive sweating
• Muscle fatigue
• Dehydration
• Heat
• Electrolyte imbalances
• Infants young children
• Persons over sixty five
  

Self care tips for muscle cramps once you have them

• Rest the effected area if it is exercise induced
• Apply heat to muscles that are very tight and rigid.
• stretch and massage the effected muscle, do a gentle stretch until the cramp stops.
• Improving your level of fitness will go a long way at reducing cramps. Doing a regular stretching routine before and after exercise will reduce that number of cramps in many cases.
• Just remember to always warm up before stretching.

Preventing Muscle Cramps From Occurring in the first place.

To prevent cramps, you should also keep your body adequately hydrated. Children especially often do not drink enough liquids to replenish fluid lost during exercise. Some tips to prevent cramps

• Drink water at regular intervals, before you get thirsty.
• Drink more than your thirst requires.
• Drink a sports beverage if you are working in heat or sweating for more than an hour.
• Stretch Regularly - Stretching can relax muscle fibers. Make sure you cool down after exercising, and do not exercise vigorously just prior to sleep.
• Train Gradually - Gradually build up an exercise program, and try to avoid sudden increases in activity. The "10% Rule" is a good rule of thumb: never increase your exercise over one week by more than 10% compared to the week before. Sudden changes in activities can cause leg cramps.
  

Although most muscle cramps are nothing to worry about , they can, though rare, indicate a serious medical condition. See your doctor if cramps are extremely severe, happen quite frequently, and do not respond to simple treatments or are not related to exercise, or dehydration.

For more information about massage therapy go to http://www.drabelson.com/Massage.htm

All the best in health
Sherry Sands RMT.