Hawaiian Experience Spa

Leg cramps can occur anytime

There are many causes of leg cramps (see: Understanding the causes of leg cramps will help you take steps to prevent them) and an equal number of cures and treatments.  If you suffer from leg cramps at night or any time, try these simple measures and you may find the relief you have been seeking for this painful condition. 

Leg cramps – Cures and treatments

Quick Treatment – Every night before bed take a calcium and magnesium supplement. These two minerals are essential for muscle health. Try 600 mg of Calcium and 300 mg of magnesium. Increase the calcium to 1200 mg and the magnesium to 600 mg if needed. 

Hydration– Often, cramps are caused by dehydration. In Arizona dehydration can occur…Full Story

If you live in the Phoenix vicinity, make an appointment at Hawaiian Experience Spa in Scottsdale, Arizona if your suffer from any type of cramps.  Medical massage therapy is very effective in reducing or eliminating cramps in the legs.

More Information:

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• About the Spa
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• Hawaiian Experience Spa homepage

In order for a muscle, and consequently your body, to function optimally it needs three things: Strength, Stamina, and Flexibility.

Strength is the ability of your muscle to contract when needed to handle a load placed on the muscle.  Increasing our level of strength prevents injuries and allows us to better perform day to day tasks, with less chance of injury, such as carrying groceries, moving a box, lifting a child, etc.

Stamina, when pertaining to muscles, is the ability to contract a muscle for long periods of time.  If our muscles have stamina (also called endurance) we are able to function better on a day to day basis without tiring.  Increasing stamina increases our energy level.

Flexibility is defined as the ability to move our muscles and joints through their full range of motion.  Flexibility is joint specific so a person can be flexible in one joint, and inflexible in another.  Flexibility is in part the result of a muscle property called elasticity.  Elasticity is the ability of muscle tissue to stretch and then return to its normal length without using cellular energy.  This is similar to the way a rubber band stretches and then returns to its original length.  If you are not flexible you have a much higher risk of injury and chronic pain, especially low back pain.

So how do you maintain flexibility?  The answer, of course, is through proper stretching.  Stretching muscles to maintain flexibility may be more important for many people then exercising their muscles to maintain strength and stamina, although all three are vital.  Ideally, you should perform a full body stretching routine lasting approximately 30 minutes, about three times a week, separate from any workout you perform.  You should especially concentrate on your hamstrings (back of upper leg) and low back.

Below are a few quick tips for stretching:

• When exercising it is much more important to stretch after exercising. A moderate stretching routine, especially focusing on muscles you worked out during your workout, is recommended after exercise.
• For maximum flexibility training, stretch separately from your workouts.  A stretching routine conducted three times a week is ideal.
• It is not recommended to stretch cold muscles. If you do stretch when your muscles are not warmed up, do it very lightly.
• If you want to stretch before a workout you should do it after a 5 – 10 minute warm up. Also, the stretching routine should only be light.
• You can stretch lightly between sets of weight lifting if you wish.  Remember, only light stretching is recommended during a work out.
• Increasing functional range of motion through stretching requires time. You cannot rush it.
• Stretching should not cause any pain.
• Hold your stretches about 10 – 20 seconds but no more than 30 seconds without special training and for a special purpose.
• If you experience any pain, STOP, and consult a professional.

Practical Summary

If you have the time to exercise then you have the time to stretch afterwards – no excuses. If you do not stretch afterwards your muscles will develop an unhealthy over contracted resting length that actually will make you weaker and more prone to injury.

If you don’t go to the gym you should still stretch.  Stretching can be done almost anywhere.  You can walk around the block for a warm up, then dedicate some time for stretching. If you can’t spend the ideal 30 minutes, spend as much time as you can focusing on problem areas such as the hamstrings and low back. 

If you have any kind of medical condition you should always consult your doctor before starting any exercise or stretching routine.

Article written by:

Steve Ibach, Licensed Massage Therapist, Nationally Certified in Therapeutic Massage

Hawaiian Experience Spa
10855 N. 116^th St., Ste 130
Scottsdale, AZ 85259

480-661-2991
www.HawaiianExperienceSpa.com

IMPORTANT – Nothing you read in our blog, on our web site, in our newsletter, etc., as well as nothing we discuss with you individually is meant to treat, diagnose, cure, or prevent any disease. You should consult with a physician or other qualified professional for all medical advise.

Try this little trick the next time your muscles or joints are sore – alternate heat and ice. Apply three minutes of heat, followed by one minute of ice to the affected area. This technique forces blood in and out of the capillaries bringing nutrition to the affected muscles and flushing waste out of the affected area. You can use this technique 1 – 3 times in succession, then repeat it every few hours if desired. If your feet or ankles (or hands/wrists) are sore you can use a big bucket of hot water and a big bucket of ice water. Dip your foot in the hot water for three minutes then in the cold water for one minute. Always end in the cold and don’t make the heat so hot that you burn yourself! Always use common sense. If you have any serious medical condition, are in poor health, or have any diagnosed condition effecting the area (such as tendonitis, arthritis, etc.), consult with a medical professional before performing any self therapy.

by: Steve Ibach

Build muscle tissue and burn more calories even when you are not exercising. It is absolutely true that muscle tissue burns more calories than fat, even when you are not active. That means if you can increase the amount of muscle tissue in your body, compared to the amount of fat tissue, you will burn more calories every minute of the day just to maintain your body’s systems.

How do I do this? Add weight lifting to your exercise routine in the right proportions and you will build muscle tissue and lose fat tissue without building huge muscles. Simply starting a weight lifting routine where you do 20 repetition of each exercise at the heaviest weight you can properly handle and still do 20 repetitions. Then work out those muscles twice a week until you can do 25 repetitions. Once you can do 25 reps, increase the weight so you can only do 20 reps again. This routine will build muscle tone (not bulk) and will help you lose weight along with a proper diet.

Always consult a doctor before starting an exercise routine and seek professional training on how to properly perform weight lifting exercises.