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Treating Muscle Spasms And Muscle Knots

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It is widely believed in sports medicine circles that massage is a good muscle relaxer after intense exercise. Using massage to end pain from sports injuries or overuse including muscle spasms, cramps, sprains and strains helps to speed healing and relax the muscles.

A spasm is an unexpected, violent and involuntary contraction of a muscle or group of muscles accompanied by a sudden burst of pain which is generally harmless but may interfere with function. It produces involuntary movement and distortion but ceases after a few minutes.
A spasm may occur due to a disease, strain, or injury to the muscle or nearby tissues. It could also be an impairment of circulation or disturbance of body chemistry which can be confined, severe or fairly generalized.

Painless or localized spasms are called tics. This involuntary movement of muscles, usually of the face, may seem to be a natural reaction or response to a certain stimulus but eventually, it will happen automatically even without any reason at all. Spasmodic muscle contraction may also be due to a large number of medical conditions, however, including dystonia.

Muscle spasms occur early after an injury takes place. It is characterized by a tightening of muscles in the area which could be painful at times but not always. Later on, when the basic injury is not fixed, muscle spasms form muscle knots which are painful and become part of the problem. Oftentimes, it is this pain from the muscle knots that pushes a person to seek muscle relaxer treatment. This is the case with injuries to the neck and back.

Muscle knots, also known as myofascial trigger points in medical term, are abnormal areas within the muscle which cause pain. There is still not much information as to what muscle knots really are. However, doctors made some biopsy test by cutting a piece out of muscle knots and results showed that some abnormal protein deposits seemed to be present in the sample tissue. Some treating practitioners believe that there is excessive connective tissue in these areas, but there is little evidence in the (unfortunately few) studies that have been done to support the idea of excess connective tissue.

The knots form because the spasm keeps the muscle working continuously around the clock which is beyond normal body function. Generally, our bodies move in normal activities with different muscles working in cycles. Since the muscles are not designed for such continuous work, time will come when muscle work overloads and forms these knots. That is why it is important that spasm is treated with available muscle relaxer treatments to help reduce this problem.

Treatment of muscle spasms and muscle knots must be done in close coordination with a medical professional or therapist. Aside from a relaxing massage, exercise is an important muscle relaxer method to help with muscle spasms and muscle knots. However, exercise and massage can become uncomfortable but the patient is expected to feel better later.
The treatments for muscle pains are as diverse as the causes. From over-the-counter and prescription drugs to mind-body techniques to acupuncture, if one approach doesn’t work, another one might. But when it comes to treating chronic pain, no single muscle relaxer technique is guaranteed to produce complete pain relief. Relief may be found by using a combination of treatment options.

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Workout Wednesday

Heather Marsh’s Workout Wednesday: Cardio & Core Circuit

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Heather Marsh has one of the most beautiful and inspiring physiques in the fitness industry. She’s a mother, a WBFF Pro Competitor and she shares her secrets on cardio & core circuit.

Related Article: Jade Atkinson’s Workout Wednesday: Lower Body Workout

A strong core is a key to warding off back pain and keeping good posture. A good strong posture keeps you standing tall and confident! Try this cardio and core circuit if you’re short on time. You’ll be sure to get your heart rate up while building a strong core.

Heather Marsh’s Cardio & Core Circuit Workout

Interval 1:
Plank jacks 20
Supermans 20
Side planks 20 secs
Jump squats 20

Interval 2:
Jump squats 20
Mountain climbers 20 per leg
Dumbbell Russian twist 20 per side
Lateral squatted walks 20 per leg

Interval 3:
Lateral squatted walks 20 per leg
Plank toe taps 20 per leg
Scissor kicks 20 per leg
Frog hops 20

Repeat each interval 3-4 times

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Health & Fitness

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

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Photo by Ludwig Araujo Photography

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

Also: Jade Atkinson’s Workout Wednesday: Lower Body Workout

– You are training too hard: Every time when rain your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

– You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

– You are sleeping too little: You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

– You are abusing alcohol: Alcohol is known to break down muscle mass plus many other body destruction ability.

– You do not change your workout routine: You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

– You do not progressively overload your muscles: You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

– You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

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Workout Wednesday

Jade Atkinson’s Workout Wednesday: Lower Body Workout

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Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to get gorgeous glutes and legs this session.

Relatied Article: Moving From Beginner To Intermediate Level Bodybuilding

Strengthening your lower body is more complex than doing a few Squats. You must train all of your lower-body muscles, including your quads, glutes and hamstrings, along with the smaller muscles that help move and stabilize your legs in every direction.


It’ll be sure to make your booty pump 🍑

Jade Atkinson’s Lower Body Workout

4×15
Low cable straight leg kickbacks feet turned out
BB Same Leg Front Lunge

4×15
(increasing weight but NOT decreasing reps)
Horizontal Single Leg Press (side ways on machine)
Machine Bent Over High Glute kickbacks

4×15
All on Smith machine
Reverse Lunge w Knee Drive
Diamond Squats

Wide Squats
4 Sets
Legs extensions x20,15,12,12
DB Walking Lunges x50

4×15
Abductor – GLUTES raised
Adductor

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