Electrolytes - did you know?

Just a few facts about electrolytes and heat acclimatisation

This theme continues as I have to confess I am quite obsessed with electrolytes and heat acclimatisation during exercise since having moved to Cyprus.

 

The amount of sodium lost in sweat is not very much, unless sweating is extreme.  Exercising in high temperatures, or sustaining hard exercise for a prolonged amount of time can lead to excessive amounts of water loss through sweating.  Usually, there is a mechanism that maintains the correct concentration of sodium and potassium in the body. 

 

If excessive sweating continues through being continually exposed to high temperatures, acclimatisation occurs.  This can take anything from 7 to 10 days.  The amount of salts lost in your sweat finally reduces and your need for supplementation may be somewhat reduced. 

 

Also note, if you are unwell, or have a condition that leads to water loss through loose stools, the sodium in the gastric juices and potassium in the pancreatic and intestinal juice can be lost in large amounts and this will lead to an electrolyte imbalance.

 



Electrolytes and the main job they do



Heat acclimatisation facts

• Athletes with a high VO2 max (maximal aerobic power), will acclimatise to higher temperatures faster.

• Sleep deprivation reduces ones heat tolerances.

• Acclimatisation can reduce after a few days, or weeks of inactivity.

• Athletes with a high VO2 max will de-acclimatise slower than less fit counterparts

 

So, there's food for thought...I hope this helps your training.  Don't forget to check out my previous blogs on electrolytes/heat illnesses and sweating.

 

That's all from me for now, good bye from your dedicated Sports Massage Therapist. 

 

P.S. Don't forget to sign up the Limassol Sports Massage website for tips, updates and special offers.

Sweaty betty

Well it's getting really hot and humid here in Cyprus.  Running the trails is getting a little more challenging and we are losing a hec of a lot of water.  I thought that it was time to look at why we sweat.

 

Sweating cools us down

We sweat to cool the body down.  The water sits on the surface of the skin and cools the body down by allowing heat to escape from the body.  We start to sweat when our body temperature increases by 0.25 to 0.5 % and our sweat glands are stimulated.  Sweating is most effective at cooling our bodies when a glistening film is produced on to the skin.  When we form sweat droplets, our bodies cease to cool as effectively as the rate of production exceeds the rate of evaporation.

 

Are there factors that affect sweating?

Yes, activity, humidity, the temperature of the environment and the clothes worn affect the amount that we sweat.  Humidity affects us because perspiration evaporation becomes lower than it would be in dry weather conditions.  We also feel warmer when humidity is high.  Our sweating mechanisms adapt to our workout.  Sweat becomes more dilute as we improve our sweating systems.

Running in the heat

Sweaty facts

• There are about 2 million sweat pores on the body

• Women have more sweat glands than men

• Men produce more sweat than women

• Sweat is odourless

• Bacteria build up on the surface of the skin causes sweat to smell

• There are 2 different types of sweat glands

• Hot humid weather can make people more predisposed to getting heat rash and heat exhaustion

 

Can you control your sweating?

Wearing loose, technical clothing can help wick moisture away from the skin.  Allowing the body to adapt to its training routine, or to warmer weather, usually reduces the amount of sweat produced.   Severe excessive and problematic sweating may be due to 'hyperhidrosis'.

 

That's all from me for now, good bye from your dedicated Sports Massage Therapist.  Happy training!

 

 

P.S. Don't forget to sign up the Limassol Sports Massage website for tips, updates and special offers.

 

When goosebumps get you on your hot run

Have you ever trained so hard in the heat that you've experienced the strangest of symptoms?  With the heat and humidity upon us here in Cyprus, I thought that I would put my Sports First Aider hat on and give you the low down on how the heat may impact the body.

Did you know that there is heat exhaustion and heat stroke?  They are quite different conditions and the latter is the more evil....

 

 

What is Heat exhaustion?

It is caused by salt and water loss from the body caused by sweating excessively.  It comes on slow and gets those of us not used to training in the heat and humidity.  If you have been unwell with sickness or diarrhoea, be careful as you are more likely to suffer from heat exhaustion. 

 

How to treat it?

• Electrolytes with fluids (our favourite is Micromania's High 5)

• Cool down (sit in shade, poor water on your head, remove any extra clothing)

• Get medical help if the symptoms don't subside fairly quickly

 

What is heat stroke?

The thermostat in the brain fails and you lose the ability to regulate your body temperature. Long exposure to hot conditions often bring this on. It can follow on from heat exhaustion when sweating stops and the body loses its ability to cool itself down. It can come on very fast. Goosebumps can often follow, as your body just can't tell what the temperature is!

 

How to treat it?

•  The aim is to lower the body's temperature asap - fan, sponge with cold water, or even poor cold water over the casualty

• Get urgent medical help

 

How can I tell them apart?

Heat exhaustion                                                                                                          Heat stroke

Comes on slow                                                                                                  Comes on  very fast

Sweating, pale, clammy skin                                                                         Hot, flushed, dry skin

Cramps                                                                                                                                               

Rapid, weakening pulse and breathing                                                       Full bounding pulse

                                                                                                       Body temperature above 40 deg

                                                                                                                                     Restlessness

                                                                                                   Deterioration in level of response

                                                                                                                                            Collapse

 

An alarming reality about Heat Stroke

 

For those of us who love to run the trails in the blistering heat and humidity, it is imperative to know when you're beat. It is important to run with others so that you have help if necessary and so that someone can point out when you are beat, even if you think you're not. I have been guilty of the latter and vaguely remember insisting that I was okay to continue running, even though I had to dive for shade under the smallest of bushes every few meters, whilst breathing like Darth Vader, feeling so restless and collapsing on thorns and prickles. 

 

 

Tips

• Acclimatise to the heat/humidity

• Be more gentle with yourself if you have been unwell

• Wear a light coloured technical cap and wet it if you have to

• Wear appropriate technical clothing

• Start earlier when it is cooler

• Listen to your body - are you beat?

• Have adequate electrolytes and fluids

• Make sure you've been eating and drinking appropriately on the build up to your run

• Slow down if necessary

• Do a first aid course and become more aware

• Run with a Club who has the necessary experience to spot the warning signs

• Train appropriately and the sky is the limit

That's all from me, your dedicated Sports Massage Therapist, for now...speak again soon and safe training!

 

P.S. Don't forget to sign up the Limassol Sports Massage website for tips, updates and special offers. 

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!

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!

 

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

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

 

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.