Did you know that muscles do all of these?
help with movement
perform bodily functions
aid circulation (as a metabolic pump)
help you to maintain posture
help with heat control
Muscles work in pairs |
Thursday, 29 March 2012
Muscles, did you know?...
Tuesday, 27 March 2012
Energy systems - your body's natural gears
Ever wondered why the first part of your training session
can feel the most uncomfortable, even though you’ve hardly got moving?
The body has 3 different energy systems that are engaged in succession during a training session. You can think of them as the body's natural gear system. The first system kicks in immediately and has just a measly 8 to 10 seconds capacity, the second system takes 1 to 3 minutes to fatigue and the third system takes more than 3 minutes to fatigue.
1) The Anaerobic creatine phosphate system
high 100% maximal effort
lasts about 10 seconds
creatine phosphate is the fuel
fast recovery
no waste products to speak of formed
used for short sprints, heavy lifts, short explosive activity
2) The Anaerobic lactate system
60-90% maximal effort
between 30 seconds to 3 minutes duration
carbohydrate (glycogen) fuel used
lactic acid produced as a waste product - feel that burn!
recovery can be minutes to 2 hours to remove and synthesise lactic acid
used for longer sprints, longer sets of strenuous repetitions
3) The Aerobic system
up to 70% of maximal effort
low intensity activity can be maintained for hours
fuel includes fat, protein, carbohydrates
waste products include carbon dioxide and water
recovery time is down to the individuals ability to take in and utilise oxygen
used for long walks, long distance running and less intense long duration activity
The Energy Systems |
Following on from the fast and slow twitch blog, the Anaerobic creatine phosphate system uses white fast twitch muscle fibres, the Anaerobic lactate system uses white fast twitch muscle fibres and the Aerobic system uses red slow twitch muscle fibres.
The preferred system of the body is the Aerobic system and as long as oxygen is available, it will keep on going. However, this system is slow to start. VO2 max is the maximum oxygen uptake valve so to speak. It represents the maximum amount of oxygen that can be breathed in and transported to the working muscles. The measure is in millilitres of oxygen per kilogram of body weight per minute.
If you would like my blogs mailed straight to your inbox, you would like to be kept informed of Limassol Sports Massages latest news and receive special offers, please sign up to my website. A good Coach can help you improve your VO2 max through aerobic activity.
That's all for now from your dedicated Sports Massage Therapist - helping you to have happy muscles.
Thursday, 22 March 2012
Recovery know-how
So it's 4 days on from the Limassol Marathon. Well done to everyone who took part, especially those who really dug deep and made new PBs, and for those who ran the double! Many people have approached me for recovery advice this week.
The body systems must be given adequate recovery time post competition. There is no way of knowing how much recovery time you need - you have to judge how you feel. If you feel stronger and able to work hard in the session, it is a good sign that you have recovered. If you are tired, or sluggish, and you cannot meet the session aims, you are not fully recovered.
The amount of time that you need to recover depends on the following factors:
The intensity of the competition
The duration of the session
Your current level of fitness
Your diet
Make sure that you are keeping well hydrated, eating enough protein to facilitate muscle repair and getting enough good quality sleep. Keep mobile so that you don't stiffen up - gentle walking, swimming and other light activities may help to ease any muscle discomfort. Sports Massage can help with the muscle recovery too - ensure that it is light to avoid any further muscle fibre trauma. During the treatment, a good therapist will help you to identify specific areas of tightness, that left untreated may develop in to Sports Injuries - such as ITB, tendinitis and plantar fasciitis. They will also help to identify stretches that may help with your recovery. Topical muscle preparations may help to reduce inflammation, deaden pain and ease any tightness. When excessive muscle soreness and any inflammation, has subsided, start to do some gentle stretches - these will help to ensure healthy muscle function.
Shivasana - yoga recovery pose |
Ensure that you have good recovery, so that you can get back to running sooner and continue running for longer!
For more advice come and see me at my Sports Massage Clinic in Limassol. For Updates and Special Offers, sign up to the website.
If you want nutritional advice or help with achieving your next running goal, contact a good Running and Fitness Coach.
Happy running from your dedicated Sports Massage Therapist Eva, helping you to have happy muscles!
Wednesday, 21 March 2012
Fast and slow twitch - twitch do you have more of?
Wondered why you are better at sprinting, or have a good
predisposition for explosive bursts of energy?
Or, perhaps you can go on and on, at a steady pace for a long time. Maybe you have a good ability for both? On the whole, this is due to the combination
of fast and slow twitch fibres that your muscles have.
There are three types of skeletal muscle tissue:
Red slow-twitch fibres
White fast-twitch fibres
Intermediate fast-twitch fibres
These three types of muscle fibres are all present in muscle
tissue, to differing proportions, and this is what gives them a range of
resistance and contractile speeds.
The fast twitch fibres are wider and can generate great
force rapidly. They are white because they
have less myoglobin (the oxygen carrier within muscle tissue). They also have less mitochondria (known as cellular
power plants, because they generate a chemical that is used as a source of
enegy). These fast twitch fibres work
anaerobically and have low resistance to fatigue. This type of muscle tissue contains lots of
glycogen. They produce quick and large
contractions. Successful sprinters have
many fast twitch muscle fibres.
Slow twitch fibres rely upon the aerobic metabolism. They are smaller in diameter, have lots of
mitochondria, a dense network of capillaries and are high in myoglobin. As a result of the myoglobin content, they
are very red in colour. This type of
fibre contracts slowly and has a good resistance to fatigue, making them useful
for long duration and low intensity work.
Endurance athletes and long distance runners, including marathon
runners, have plenty of these.
The intermediate fibres fit pretty much in between the fast
and the slow fibres. They are of medium
width diameter. They contract fairly
rapidly and are resistant to fatigue – but not as much as the slow twitch
fibres. Middle distance runners and
medium endurance athletes have a fair proportion of these.
Fast or Slow twitch? |
Inheritance is the key here.
You can increase the size of the muscle fibres through training, but you
cannot increase the number of muscle fibres present. The effectiveness of the muscle fibres that
you have can be developed to improve their performance in terms of strength,
endurance and size. You will find that
elite athletes tend to specialise in the events/activities that their predominant
fibres are best suited to.
Would you like to be kept informed of Limassol Sports
Massage’s news and special offers? Please sign up to the website at limassolsportsmassage.
If you would like help developing the muscle fibres you
inherited, it is imperative to find a good coach/mentor.
If there is any other sports topic you would like me to
cover, or you have any other questions please contact me at evacyprus@me.com
Good bye for now from your dedicated Sports Massage
Therapist, Eva Evangelou
Thursday, 15 March 2012
Jogger's nipple...nip it in the bud!
Just in time for the Limassol Marathon this Sunday 18th March...
The unfortunately named 'Jogger's Nipple' is a friction based injury and can be, I am told, very painful. A friction burn occurs when the nipples constantly rub against fabric during running. There are factors that can attribute to this condition and they include cold and wet weather.
So, what are the symptoms?
They vary from stinging nipples in the shower, to bloody nipples - ouch!
There are several actions that you can take to avoid this sneaky little bugger from creeping up on you during a run.
Happy chappy sporting nipple shields |
petroleum jelly smothered over the area in question and re-applied as longer runs/races progress
tape over the nipples (choose a low adhesive type tape - I should imagine that you can do more damage if you don't!)
women - choose a bra with complete cups, covered fasteners and inelastic straps
purchase specifically designed nipple guards
avoid tight fitting tops
watch out forT-shirts with screen printed designs across the chest
wear technical tops during your runs, as sweat drenched cotton acts as a great abrasive
Limassol Running Club stocks a large supply of specially designed nipple shields. If you ask nicely, you may even get to see the Coach sporting a pair!
If you want to keep informed of Limassol Sports Massage's latest news and offers, please sign up to the website - it would be great to have you onboard!
Wishing you happy muscles and sporting success!
Tuesday, 13 March 2012
First Aid for Sports Injuries
So, you’re out and about doing what you love and the dreaded
happens…what to do next?
For acute (new) injuries, the treatment is RICE, known also
as PRICE
P = Protect
R = Rest
I = Ice
C = Compression
E = Elevation
To protect, you may need to bandage, tape the injury or get
away from further potential injuries.
Rest involves not engaging in activity that exacerbates symptoms, but
allows you to be as mobile as is comfortably possible – this prevents the
injury worsening and, by contrast, stops the injured area/limb from
stiffening. Ice helps reduce
inflammation and the impending swelling.
Check out my previous blog on icing – there are rules to follow and
things to be aware of. In short do not
ice for too long, don’t get ice burn and don’t ice the entire way around a
limb. If it’s gone red, you’ve iced for
too long and you are negating the benefits of icing. Compression helps to limit swelling and this
can be achieved by using tubigrip or a conforming bandage. First aid courses will teach you how to apply
a conforming bandage safely and effectively.
Practise is key – do so on whatever you can find. Having sat British Horse Society exams, most
of my bandaging skills were more finely developed on our equine friends! Elevation, above heart level if possible,
helps with venous return and stops fluid pooling below or near sites of injury.
St John Ambulance do wonderful First Aid courses and supplies |
What are the characteristics of an acute injury?
The injury will be painful – to touch and during movement. This may result from injury to nerve fibres. Redness will be present because of the large amount of blood in the area. There will be swelling, once again due to the large amount of blood to the area and vasodilation (widening of the blood vessels) enhancing the affects. There will be heat at the site of the injury due to the large amount of blood in the area. There are exceptions to this, but these are the most common symptoms of acute (new) injuries.
Sprains are associated with trauma to ligaments. There are different grades of trauma, from the lower to the higher. A low grade trauma will involve slight tearing and milder symptoms. The mid-grade tears will demonstrate higher levels of pain, swelling and incapacity. The higher levels of trauma will show joint instability, may involve ligament/bone damage and will need surgical repair. Remember ligaments hold bone to bone. Sports that involve twisting and turning quickly, such as skiing, can tear ligaments in the knee joints.
Strains involve muscle tissue. Tendons are the attachments of muscle to bone. The damage can be significant and require surgical repair. Sports that involve quick acceleration and stopping can often cause the Achilles tendon to completely snap apart – I have seen this happen to many people in squash and football. Tears can occur to muscle fibres too. Lower grade tears involve swelling and trauma. Higher grade tears involve inability to move the muscle and complete loss of strength. Remember that in weightlifting muscle is built via microscopic trauma to the muscle tissue.
Bruising is bleeding within the soft tissue. Essential oils such as lavender are good for treating bruises.
Grazes must be cleaned. Saline solution pods are great for this as they can be squirted on to the graze to dislodge grit. Sports cap water bottles can be used in a similar manner.
Broken toe nails need to be trimmed and taped up. Micropore tape is great for this as it has low adhesion and is less likely to rip off the nail when it is removed.
Blisters can be made more comfortable with compede type blister plasters. Gaffer tape can be used as a cheaper and versatile alternative – place a piece over the blister (non-adhesive side facing blister) and then tape in place. First aid texts tell you not to pop as germs can enter the otherwise sterile area.
Mobility must be encouraged when the injury is a few days old and is now deemed as a chronic (longer term injury). Move carefully as those new tissue fibres are shockingly fragile. Use pain as your guide. Remember that a balance needs to be found between rest and healing, and mobility and not stiffening up. Muscle wastage can occur through long term incapacity and range of movement can become limited.
Acute is the term for new injuries.
Chronic is the term for long-term, or longer-term injuries. You move from acute to chronic classification after a few days.
Proprioception is about balance and coordination (coordination is skill related). It allows us to perform movements with efficiency. It is the mechanism that the body uses to sense stretch, pressure, tension and the position of body parts. When a limb is traumatised, proprioception is compromised and needs to be stimulated. Proprioception can be developed via use of the wobble board, the balance board, throwing and catching exercises, the gym ball, via simple balancing exercises and the mini trampoline. Have you ever injured one of your legs? Help me with an experiment. Stand up. Practise standing on one leg at a time. Stand on your non-injured leg first – what’s your balance like? Now stand on your injured leg – can you see a difference? Are you swaying more when standing on the damaged leg? Are you shaking more on this side? Perhaps your leg even feels weaker? Get the wobble board out and readdress the balance!
Do you want to find out more? Visit the Limassol Sports Massage website and sign up – you’ll benefit from more information, updates and special offers reserved for subscribers.
Remember that good training practises can help to minimise the likelihood of injuries. Find a reputable coach to help you train safely.
Bye for now from your dedicated sports massage therapist, Eva
Thursday, 8 March 2012
The benefits of good breathing practice in exercise
Have you ever stopped to think about the impact of good breathing on your performance? How do you think good breathing practice helps you in your chosen sport? Do you know that different sports place different demands on your ability to breathe? My research on this subject has surprised me beyond belief. Please look at my previous blog Metaboreflex for more interesting information.
On a basic level, poor breathing technique robs us of energy and impacts our ability to be mentally alert. If we don't exercise our breathing muscles, ie. through cardiovascular work and breathing exercises, stiffness can occur in the ribcage and the surrounding muscles. This stiffness can make breathing-in harder, stale air can remain in the lungs and fresh oxygen is not sent in to the blood stream so effectively.
When we are in the aero position during cycling, the diaphragm is restricted in it's downward movement, this in turn adds resistance to taking a deep breath. Imagine working out hard, the body requiring extra oxygen and the ensuing resistance. During swimming, the lungs are combating hydrostatic pressure, a limited opportunity to draw breath and the need for large oxygen intake at these restricted times. In running, the breathing muscles and diaphragm work exceptionally hard to stabilise the core, control posture and to help us to breathe effectively.
The diaphragm descends into the abdominal cavity during inspiration |
In running it is important to synchronise breathing with running cadence. If you don't have this synchronicity, the abdominal contents can impede the diaphragm's movement. There are thoughts that stitch can be caused by the lack of the diaphragm's ability to work effectively. Being unable to breathe has often been reported by runners with stitch. Runners need their breathing muscles to work hard as muscles of breathing, to control posture, to protect the spine from trauma and to power force transmission during leg drive. Want to learn more about running efficiency? Find a good running coach.
Proper breathing during activity stops us getting dizzy, improves our performance and even helps to fat burn! There is a lot of different advice out there about breathing ratios. I have been experimenting with a 3:2 ratio - which many experts believe helps to fully oxygenate the muscles, whilst clearing the body of carbon dioxide. It also helps to lower the heart rate. During sprints, this would become a 2:1 ratio. Shallow breathing must be avoided as it increases the heart rate, increases lactic acid production and reduces the capacity for endurance in any sport.
So, what to do?
Interval work that challenges the cardiovascular system
Use my favourite gadget, the POWERbreathe
Chest opening exercises (ensure those pectorals are not overly tight)
Breathing exercises found in Yoga
Control allergies effectively
Control asthma/exercise induced asthma effectively
Seek advice from a medical professional if you are worried about your breathing
Did you like what you read? Why don't you visit the Limassol Sports Massage website to sign up for updates, information and special offers.
Goodbye for now and best wishes from Eva, your dedicated sports massage therapist
Monday, 5 March 2012
Exercise induced asthma
Did you know that cold and dry air can exacerbate breathing problems during exercise? During exercise we often breathe through our mouths. Breathing through the nose helps to moisten and warm up the air. Breathing through our mouths results in colder and drier air hitting the lungs. When this air meets the moist air in the lungs an asthma attack can occur for those prone to exercise induced asthma. Asthma causes temporary inflammation and narrowing of the air passages. This can present as wheezing, coughing, shortness of breath and chest tightness. There are many causes of exercise induced asthma, but they mainly fall in to two categories - allergens and irritants.
Allergens
seasonal pollens
dust mites, molds, pets and insect paarts (Yuck! This includes cockroaches too! Double yuck!!!)
fish, eggs, peanuts, nuts, cow's milk and soy (Vegan's have an advantage here)
additives (eg. sulphites - regularly found in dried fruits!)
latex (alternatives to latex first aid gloves may be a good idea)
Allergens picture from knowabouthealth.com |
Irritants
respiratory infections (viral colds, bronchitis and sinusitis - bear this in mind when you wonder whether to push through training when you are unwell)
drugs such as aspirin, NSAIDs and beta blockers (Ibuprofen falls in to this category!)
tobacco smoke
paints, detergents, spray deodorants, chemicals and perfumes
exercise in cold and dry conditions
laughing, crying, yelling and distress (I guess these cause your windpipe to go in to spasm)
hormonal factors such as premenstrual syndrome
Asthma causes from clivir.com |
Statistics show that adult onset asthma is more prevalent in middle aged women, and that it often follows post respiratory tract infection.
What happens during an episode?
Airways begin to swell (bronchospasm) and secrete mucus. This mucus can partly block and obstruct the airway. This obviously challenges breathing. As we read above, distress can exacerbate symptoms, so keeping calm is key. Episodes of exercise induced exercise can typically occur 5 to 20 minutes in to exercise.
If left untreated, and the inflammation persists, narrowing can occur of the airways. I saw this a lot in the horses I worked with and trained over the years. You would have heard of this condition being referred to as COPD - Chronic Obstructive Pulmonary Disease. This umbrella term covers emphysema and chronic (long-term) bronchitis.
Things that help?
Seeking professional healthcare advice - this is obviously a MUST, Peppermint essential oil to inhale and sipping water. Finding an understanding coach/personal trainer is of paramount importance.
Coaches need to be aware that athletes are not lacking conditioning, and that time to take medication and obtain relief is required.
My next blog will cover breathing tips during exercise. You may want to refer to this blog about the Metaboreflex too.
Do be sure to sign up for updates and special offers on the LSM webpage.
Thursday, 1 March 2012
Being in tune with the tune your body plays during workouts
Are you good at determining your exercise intensity?
How in tune with your body are you? When you train hard, can you tell how far you have actually pushed yourself? I came across a scale of exertion a few years back. I thought that you might be interested in taking a look at it. It’s called the Borg scale (1988). It is linked to our heart rate. So here is how it works.
· You familiarise yourself with
the scale (numbers and terms for exertion levels)
· You perform your work out
· As your activity level peaks
you choose which level you believe is relevant to your level of exertion (think
how you feel all round – breathing, aching, burn…)
· Then compare it to your
actual heart rate
· Times your Borg scale reading
by 10 and check to see whether it matches your actual heart rate
· Use it to get in tune with
your body (note that 6 = no effort and 20 = maximal effort)
6 No exertion at all
7 Extremely light
8
9 Very light - (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion
My heart rate tends to be the same as my perceived rate of exertion, which I guess means that I am fairly in tune with what is happening to my body. Sometimes my stubbornness intervenes though. I had my VO2 max taken a couple of years ago. I was sure I could continue to push myself even though my stats showed that I was at the point of collapse – so I couldn’t demonstrate awareness on this occasion!
VO2 max testing using a bike |
I think the Borg scale can be useful for developing good intuition and helping you to adjust your input to get the results you want. Have a play with it and see if how you think you feel is reflected by what is actually happening to your body. As you get fitter, you'll need to work harder to raise your heart rate. The Borg Scale PRC is often used in the NHS for those with cardiovascular conditions and patients on certain medications.
If you would like to receive further information about Sports and Sporting Injuries, why don’t you sign up on my website – you will be able to take advantage of free guides and special offers from Limassol Sports Massage.
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