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. 

Stress & it's impact on your performance

Whilst a little bit of stress/anxiety keeps us going forward, too much can have profound effects on the body.  Stress is a little complicated.  There are physiological and psychological factors which can be affected by an individual's personality traits.  When we are exposed to stress in the short term, the body can recuperate relatively quickly.  The small amount of damage created can be repaired fairly rapidly.  Long term stress has a more profound effect, as the body does not get the chance to recover and neutralise the effects.

 

Possible effects of stress on an athlete:

• Increased muscle tension

• Strenuous exercise may result in strains to your tense muscles

• Spasm and pain in muscles that cannot tense and relax effectively

• Headaches

• Jaw ache

• Knots in the upper back/shoulders

• Inflammation of tendons because of pressure created by tight ungiving muscle (tendinitis)

• Deterioration in muscle strength

• Deterioration in health

• Deterioration in conditioning

• Cramps/spasms due to muscles being pushed beyond physical limits

• Overactive nervous system which compromises ability to rest

• Inability to sleep and recharge

• Appetite changes

• Release of cholesterol in to the blood stream

• Elevated blood pressure and heart rate

• Chest pain

• Poor breathing

• Greater predisposition to injuries in general

 

Stress and athletic performance

 

Exercise does counteract the effects of stress.  However, when stress levels are high over a prolonged period of time, extra measures need to be taken.  Individuals need to find what works for them.  It is important to bring balance in to one's life.  There should be time to relax, do the things that you enjoy doing, look after your body, eat nutritious foods, get the rest you need, get enough good quality sleep, fulfil your spiritual and emotional needs and to get help when necessary.  You may even need to make lifestyle changes.

 

Look after yourself - it's YOUR duty to do so.  Remember that if you want to push your body to extremes then you need to set up the correct internal and external environment for the magic to happen.

 

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It's bye for now from me, your dedicated Sports Massage Therapist

 

The Cyprus Cycle Show 2012

On Saturday 5th May, was the 2nd Cyprus Cycle Show and I was privileged enough be part of  through the show!   Limassol Sports Massage shared a stand with the Limassol Running Club and gave the exhibition visitors a taste of what Sports Massage is.  I took my massage chair, a comfy mat and plenty of bolsters along.  Although, as part of my more basic massage training, I have been taught a seated chair massage routine, I worked in a free form Sports Massage manner in order to focus on areas of muscular tightness and tension.  I worked without lubricants, as is possible for sports massage, and when using the seated massage chair. 

 

Sports based massage using a massage chair

 

I gave about 21 massages throughout the day, along with advice for alleviating muscular dysfunction and easing pain.  Most of my visitors were obviously Cyclists.  Their reasons for a visit varied and included tenderness in the posterior neck muscles, tightness in the shoulder muscles, knots in the mid-shoulder blade muscles, hypertonicity in the back extensor muscles and lower back stiffness.  I took the mat so that I could get to work on tight hip flexor muscles and demonstrate relevant stretches.  The results were phenomenal, with all clients reporting much improvement if not complete cessation of symptoms.  I love my work!

 

I worked in the direct sunshine for most of the day and was careful to protect my eyes with 100 UV protection sunglasses and my exposed skin with factor 30 sunscreen.  I kept well hydrated and as it was so hot, I kept my electrolytes well topped up (thanks to Micromania who had brought the new Grapefruit flavour HIGH5 to the show!)

 

I'm looking forward to the Cyprus Cycle Show 2013 - it's going to be even bigger!

 

Would you like the LSM newsletter delivered straight to your in box?  Sign up to the website for updates and special offers - the May newsletter is just out.

 

That's all from me for now.  Goodbye from your dedicated Sports Massage Therapist!

 

 

Runners' MOT

During a Sports Massage for runners, there are certain muscles and areas that I just HAVE to check out in order to avoid overlooking potential problems.  I thought that they may be of interest to you, as you can pretty much stretch many of these out yourselves.

 

Sports Massage

 

• Quadratus lumborum

• Tensor Fascia Lata

• ITB

• Hamstrings

• Gluteals

• Quadriceps

• Calves (Gastrocnemius and Soleus)

• Peroneals

• Plantar Fascia

• Tibialis Anterior

 

So the Q.L. - this guy hip stabilises and performs lateral bending.  Crossing uneven terrain?  His going to sing a fine tune to you. 

 

The T.F.L. services the I.T.B.  Lots of hill work, or ramping up the miles too soon?  You may find that you start of with a tightness at the sides of the hips.  This can then give way to the most painful, hot-poker, burning, awful pain at the side of the knee.  Give this area a lot of respect - I.T.B syndrome is a fearful enemy with great stealth.  This nasty piece of work gets you a few miles in to your run and can stop you dead in your tracks.

 

Hamstrings will scream when you sprint at your maximal and for longer than your muscles are conditioned for!  These muscles can be prone to tearing, as the forces on them are great.

 

Gluteals hurt when you know you're running form is hot - find a reputable Running Coach for running advice.  I'm told that a pain in the a***, in this instance,  is desirable!

 

Quadriceps are utilised a lot during down hill work.  Build this up carefully to avoid being sentenced to descending stairs side ways for several days!

 

Calf muscles do get tight in running.  The medial aspect of the Gastrocnemius always works a bit harder.  Always stretch the Soleus and the Gastrocnemius separately - they share the same tendon and can make life a misery when they aren't given the attention they deserve.

 

The Peroneals will come to say hello during uneven ground work.  They help stabilise the ankle.  If you pronate, they will be chronically shortened and going over on your ankle in this instance will hurt even more!

 

The Plantar fascia is a band of connective tissue running from the heel to the ball of the foot.  Tight calf muscles can place extra pressure on the fascia and lead to Plantar fasciitis.  This condition results in lots of morning hobbling - not fun at all!

 

The Tibilais Anterior lifts your foot up by pivoting at the ankle.  Running lots of hard ground when you are not used to it can result in shin splints.   Low grade problems result in microscopic tendon tears from the bone and greater problems involve stress fractures.

 

So, covering, or at least assessing these muscles and areas during a Runners' Sports Massage is a must.  This list is not definitive of course!

 

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

 

Looking after the girls

Boys, you don't need to read this.  Girls, read on!

 

Apparently most of us wear bras that are the wrong size.  When you're taking part in Sports this can be disastrous.  We have Coopers Ligaments that help keep us North.  If you take part in strenuous exercise without adequate support, your girls will be visiting South before they have been invited and the ticket is one way!!! 

 

Get measured and try different brands, or styles for varying comfort and fit.  I can highly recommend a website called Less Bounce - they stock Shock Absorber Sports Bras.  It is recommended that you run on the spot vigorously to test the bra out. 

 

Tips for choosing a Sports Bra

• Wide band around rib cage with stretch (to prevent the bra riding up)

• No internal seams (to prevent chaffing)

• Soft breathable material (the synthetics are best)

• Wide shoulder straps (to prevent straps 'cutting' in to shoulders)

• Fastening covers (to protect your skin)

• Padded shoulders can provide further comfort

Shock Absorber Run Bra

 

Did you know that the first Sports Bra was put together by two American Ladies in 1977?  Hindra Miller and Lisa Lindahl sewed two jockstraps together.  They went on to form a company called Jogbra and became millionnaires!

 

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That's all for now from me - your dedicated Sports Massage Therapist.