muscle cramps - everything you need to know from definition to prevention

Muscle Cramps“Fixing the facts and myths.”

Everything you need to know from definition to prevention.

visit www.e21.com.au

Muscle cramps

A few facts to start:At sometime in your life…you will suffer a muscle cramp.

Muscle cramps can occur at any time…resting, sleeping and moving.

Muscle cramps can often be prevented…..


Muscle cramp - Definition

A muscle cramp is an uncontrollable, twitch and/or painful spasm that results in an involuntary contraction of a muscle that does not relax.

The muscles in your foot and calf are particularly prone to cramping but they can occur in other muscles.


Types of muscle cramps

There are two categories of muscle cramps:

1.Voluntary – Involve skeletal muscles

The focus of this presentation…

2. Involuntary – Are involved with your bodies organs


4 Types of voluntary muscle cramps

1. True cramps - Involve part of a muscle, single muscle or group of muscles that act together

Injury – A protective mechanism to minimise movement.Vigorous activity – As a result of fatigue Rest cramps – Most common in older adults Dehydration – Excessive fluid loss from perspiration, warm weather or medicines Low blood calcium and magnesium – Essential to contract and relax your muscles.

2. Tetany – In tetany all nerve cells in the body are activated causing the muscles to spasm.


3. Contractures – Occur when the muscles are unable to relax. Are associated with the depletion of sugars and electrolytes in your body.

4. Dystonic – Muscles that are not needed for the intended movement are stimulated to contract. Usually associated with repetitive movements such as writing, typing or playing musical instruments.


4 Types of voluntary muscle cramps

What are the 6 muscle cramp facts and myths?

and how does Recovery e21 address them?


No. 1 Why do you get Muscle cramps?

There are many potential reasons including:Inadequate dietElectrolyte imbalanceTight and inflexible musclesMuscle fatigue, injury or overexertionPoor physical conditionDehydrationVitamin deficienciesMedications and alcoholAge


The fact is…

“There has been very little conclusive research on muscle cramps and their causes.”

– Dr. Noakes

Main research includes:Electrolyte deficienciesDehydrationMuscle fatigue


No. 2 Could electrolyte loss be the cause?Yes and no….

Fact – Your muscles, rely on a range of electrolytes in order to contract and relax including: •Magnesium•Calcium•Potassium•Sodium•Chloride


3 key facts:

Fact 1 – The human body only replaces about one-third of what it looses during daily activity including fluids, calories and electrolytes.

– Bill Minser Ph. D.

Fact 2 – Most electrolyte replacements contain high amounts of sugar, artificial preservatives and too few electrolytes to show any significant positive effects.

– Dr Adrian Adams.visit www.e21.com.au

3 key facts (continued):

Fact 3 – Effective electrolyte replacement to help muscle cramps is about your ability to absorb nutrients. Supplements containing:CarbonatesOxidesSulfates Phosphates Are of low potential benefits as your body is not designed to absorb them.


Outcome:

Consuming sports drinks or taking large doses of Magnesium or other electrolytes is not the best solution for muscle cramps.

The final say – Electrolyte loss may be a contributing factor as to why you suffer muscle cramps. m

It is scientifically acknowledged that electrolytes are key in helping your muscles expand and contract.


How does e21 address these issues?

Recovery e21 contains full spectrum of all 114 electrolytes and trace minerals.

Your body requires the full range electrolytes to function at its best.


Recovery e21 contains:

or sweeteners no extra calories

No additional risk of weight gain, type 2 diabetes or obesity.


No. 3 Muscle cramps and dehydration

This school of thought is as follows:Excessive water loss inhibits your nerves, cells (and ultimately your muscles) from being able to expand and contract, leaving you more prone to muscle cramps.

The final say – Adequate hydration is paramount to good health and another key factor needed to ensure you feel and perform your best.


No. 4 Can you safeguard against muscle cramps?

No, but you can:

Regularly stretch: Warm up and cool down before and after physical activity.

Adequately hydrate:Drink plenty of water before, during and after exercise.

Tip: Make sure you are physically fit for the activity you are undertaking.


More muscle cramp prevention strategies:

Reduce muscle tension Regular massage can help loosentight muscles

Pay attention to ergonomic factorsEnsure your muscles are not held in the same position for extended periods of time


No. 5 What else can you do?

A healthy varied diet gives your body the nutrients it needs to help prevent muscle cramps:

The average diet of 2000 calories should contain:4-5 servings of fruit4-5 servings of veggies2-3 servings of dairy a day100 grams of cereals and mixed nuts a day200-400 grams of protein (meat) a day3 litres of water a day


Challenges you face getting your diet right?

1. The wide variety of foods needed2. Correct portion sizes3. Planning and food preparation time4. Taking time to eat it in your busy day5. Alcohol flushes electrolytes from your system6. Most of us are not dietitians

So how does Recovery e21 address these issues?


Its scientific fact:

That electrolytes are key in helping your muscles expand and contract.

Without the right balance of electrolytes you are more prone to cramping.

Recovery e21 contains:The full spectrum of all 114 electrolytes and trace

minerals.


Compare electrolyte brands:Condensed electrolyte summary table as at 2012:

Element Recovery e21 Gateorade Endurolytes Nunn Excel Ultima

100% Natural

Yes No No No No No

Sodium Yes Yes Yes Yes Yes Yes

Chloride Yes No Yes No Yes Yes

Calcium Yes No Yes Yes Yes Yes

Magnesium Yes No Yes Yes Yes Yes

Potassium Yes Yes Yes Yes Yes Yes

Manganese Yes No Yes No No Yes

Vitamin A Yes No No No No No

Vitamin D Yes No No No No No

Total Electrolytes

21 2 6 4 5 11

Sugar/Sweeteners

No Yes No Yes No No


No. 6 To treat muscle cramps:

Stretch: Gently lengthen the cramping muscle using a gentle stretch.

Massage: Gently massage the cramped muscle until

the cramp subsides. Icepack: With severe cramp an icepack applied to the muscle for a few minutes may

help the muscle to relaxMedication: See your doctor if muscle cramps

persist.


1. With adequate nutrition

2. Be fit and flexible and ready for your exercise or activity


“For more in depth information please read the information below.”

Give yourself the best chance to avoid muscle cramps:


The next step:

Suffer muscle cramps Move to winning ways

We hope this helped you with the 6 muscle cramp facts and

myths?


What makes Recovery e21 a muscle cramp prevention must?


If you would like more in-depth information about muscle cramps please scroll down to the information below:

muscle cramps - everything you need to know from definition to prevention

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