When it comes to being active, sprains and strains are common unwelcome guests. However, there’s another ailment that may derail your efforts — muscle cramps. Exercise-Associated Muscle Cramps (EAMC) can bring down your game. These intense cramps are a roadblock to regular muscle movement. It’s like a donkey that stops in the road, refusing to move another inch. When you’re relying on your muscles to lunge, stretch, and offer support, EAMC can quickly drive you to the sidelines.

EAMC is very common. Frequently affected areas include the hamstrings, quadriceps, and calves, but EAMC can occur in any muscle, bringing stiffness, soreness, and pain along for the ride.

It affects both sides of the body and can be so intense that an acutely cramped muscle can often be seen through a visual inspection. A trained eye can spy the balled up muscle as you walk across the room. 

What Causes EAMC?

We’d love to give you a definitive answer here, but honestly, the medical community doesn’t know what causes it. Research studies spanning the past 50 years have searched and evaluated, only to find that muscle cramps affect all ages, races, and types of athletes. The type of sport and duration do not appear to be factors either.

Dehydration

One strong correlation found in these studies was the higher incidence of acute athlete cramping in hot climates. It’s believed that the effects of dehydration, including losing electrolytes, may be to blame. When the body’s nerve endings aren’t properly nourished with calcium, magnesium, sodium, etc, they fail to function properly, which in turn interrupts the messages sent to muscles. An overactive nerve results in overstimulation of the muscle, which leaves it in a constant state of contraction — also known as a cramp. This is merely a theory though since athletes in colder climates also get cramps and rehydrating doesn’t seem to help. 

Intensity

Another theory is that intense exercise sends a constant message to the muscle, basically shifting it into persistent go mode. In other words, the message telling the muscle to relax gets intercepted, resulting in cramping. Of course, this is inconsistent since many intense athletes push to their limits and don’t experience cramps at all.

Conditioning

Another common hypothesis revolves around improper conditioning with the thought being that muscle cramps occur because of fatigue and muscle injury. However studies in a controlled environment with participants performing the same activity under the same conditions failed to produce anything more than random exercise-associated muscle cramps.

The Role of Stretching

Experiments are difficult to set up in order to study muscle cramps. After all, they don’t occur on demand and are not repeatable at request either. So while we might not understand what causes them, the one consistently effective solution is stretching. It’s not understood why it works. Perhaps it creates an override for the message that says to contract. Maybe stretching releases chemicals that result in a message to relax the muscle. Whatever it is, when EAMC strikes, finding the right stretch is the most effective tool you have. 

An important note is the EAMC often does not strike while you’re exercising. More often than not, it hits up to eight hours later when you’re trying to relax or participate in a different type of activity. There’s optimistic hope that stretching at the end of your racquetball game or spin class can help keep the acute cramping from creeping in. Also be sure to keep hydrated whether exercising or not. If you’ve tried reducing muscle cramps on your own, but haven’t found the right solution, head on it to Encore Physical Therapy to see how we can help. 

You can find further reading on the research here.

None of us want to admit it, but stress is part of our everyday lives. From the overpacked schedule to unrealistic expectations, stress contributes to sleep problems, relationship issues, and even your health. In addition to elevated blood pressure that can bring a host of other problems, stress weighs us down with physical pain too. With some information and a game plan though, stress doesn’t have to bring you to your knees. When daily stress leads to aches and acute or chronic muscle pain, it’s time to employ ways to reduce stress in your life, and Encore Physical Therapy can help. 

Step 1 – Acknowledge the Problem

You may not even realize what is causing your pain. Perhaps you have neck issues you feel are related to too much computer work or back pain you attribute to your office chair. Stomach problems are an often overlooked symptom of acute stress too. In reality, stress should be looked at as a possible cause when evaluating nearly every bodily ailment, and for good reason. While you may recognize common stress-related symptoms like moodiness, irrational thinking, fatigue, frequent illness, stomach issues, and anxiety, remember that the body responds to stress in a variety of other ways too. According to The American Institute of Stress, some common physical manifestations of stress include headaches, muscle tension, neck pain, back pain, muscle spasms, and an increased reliance on over-the-counter medications to counterbalance these issues. 

Step 2 – Incorporate Stress Reduction Techniques

Once you’ve acknowledged that stress may be having a bigger impact on your life than you initially recognized, it’s best to reduce stress at the source rather than focus on treating the effects of the damage now or down the road. Dealing with stress requires an assortment of tools. Common and effective tools include:

1. Breathing. Some people lump this practice in with meditation, but it can be implemented separate from meditation too. Start with a long, slow, deep breath. Allow your stomach to expand as you inhale. Hold the breath for a few seconds and then slowly let it out in a controlled manner. Exhale a few seconds longer than your inhale. Practice this method for three to five minutes a few times each day. 
2. Exercise. Get your body moving to reduce stress and increase the feel-good endorphins. Patients suffering from injury or post-surgery healing often fall into a depression stemming from the frustration of being unable to exercise because they are missing the pick-me-up it brings. Of course, when the body is healthy you should keep it that way with frequent exercise. Choose a sport or activity you love to help stay motivated. Create a schedule and give yourself a reward for sticking to it. You’ll feel better and have the ability to cope with stress more effectively. 
3. Communication. This is often the most difficult tool for people to employ, but dealing with stress in a relationship or at work means effectively communicating your ideas, needs, and concerns. There’s no one-plan-fits-all for communication, but make sure you find a way to express yourself via text, phone, chat, email, or fax so you’re not losing sleep rehashing the same conversation in your head again and again.
4. Let it Go. Stress management often means simply deciding to let things go. That doesn’t mean not dealing with it by pushing it aside, but actually letting go. Forgive the debt, decide to cut out unhealthy relationships, create a plan for your money and work it rather than spending every waking moment consumed with what you can’t control, recognize you may not be in a position to make the changes you would like to see at work and either accept it or find a new job. When you feel stress building ask yourself two questions. 1. On a scale of 1-10 how stressful is this event? Perhaps you’re facing a potential job layoff or it’s one of those trips to the grocery store when your toddler is throwing a fit in the checkout line, drawing attention from every side. You’re feeling stress at an eight or maybe even a 10. The second question is this: Twenty years from now, how stressful will you rate this same event on a scale of one to 10? Likely the answer is one. The point is that what seems overwhelming in the moment will likely pass, and soon. So don’t let it become part of your daily struggle, causing you health issues, sleepless nights, and pain.

Step 3 – Seek out Medical Help

Once you’ve identified the problem and taken steps to reduce your stress, think about incorporating the help of medical professionals. Seek out effective communication advice from a therapist. Consider whether antidepressants are a good option for you. And create a useful plan to treat physical ailments like neck and back pain that keep you from participating in the activities that bring you joy. 

As part of your health team, the physical therapists at Encore Physical Therapy are here to support you in your efforts to reduce stress and feel your very best. 

The sunshine and warmer weather create an irresistible pull from nature, making it the perfect time to head out for a hike, take in some camping, or tackle the rapids. But no activity comes without risks, so while you’re out and about this summer take precautions to enjoy the outdoors without injury. Avoid the common rolled ankles, shoulder strain, back pain, and pulled muscles with these activity-focused pointers to help out on the trail or water.

Backpacking

If you enjoy a naturistic backpacking trek into the backwoods, you are probably familiar with some of the aches and pains that come with hefting a heavy load. There’s nothing wrong with a good whole body workout, but make sure you’re using proper body mechanics so you don’t find yourself limping back to home base.

First off, travel light. Only take what you need and keep your pack and all supplies at no more than 20% of your body weight. Remember that water is your heaviest item with one gallon weighing over eight pounds. Plan to source water on the trail and bring a quality filter instead of packing more than you need each day. When loading your pack, put your heaviest items at hip level and lightest items at the top for better balance and less muscle strain.

When lifting your pack, face it and use proper lifting techniques to bring it to your knee or a nearby log. Then rotate it over your back from a standing height without jarring weight shifts. Alternately, have a backpacking buddy lift your pack for you.

Also take the time to adjust your pack correctly. A maladjusted pack can cause a host of neck and back issues. If you don’t know how to do this, head to REI or other sporting goods store for a professional fitting.

Hiking

Whether you’re hauling an overnight pack or even a day pack (which should remain less than 10% of your body weight), the mechanics of safe walking are the same.

Most important is to wear the proper shoes. Flip flops won’t cut it. Your gym shoes might not be the best option either. And definitely stay away from flat-bottom street shoes. They don’t offer support for your feet, which can lead to issues with alignment in your hips and back. Instead, invest in shoes meant for the trail. Options include hiking sandals, hiking shoes, and hiking boots. Make sure you break them in before hitting the trail too. Blisters make for a very unpleasant time. Sometimes they are inevitable, so be sure to bring along moleskin and tape to cover the area at the first sign of a hot spot (irritated spot from rubbing before a blister forms).

A walking stick or poles are a great way to help you balance and avoid falls, especially with a pack on, during elevation changes, on loose gravel or uneven ground, or when maneuvering stairs. Walking aids also help prevent twists, sprains, and strains.

Paddling

When summer arrives, the water beckons. Whether your jive is river kayaking, canoeing the lake, or white water rafting, use proper paddling techniques to avoid shoulder, elbow, neck, back, and wrist injury.

First off, don’t take on more than you can handle. Paddling is not a benign activity and many torn and dislocated shoulders can prove it. Make sure the level of activity you choose matches your training and conditioning.

Protect your arms all the way up the line by avoiding overextension. It might sound simple, but when you’re battling the current, it needs to remain in the forefront of your mind. Keep some flex in your elbows as you row. Also make sure to keep your hands in front of you at all times. This means not allowing them to move past your shoulder. To gain a longer stroke, use torso rotation instead.

Skiing and Tubing

Other water activities like water skiing, tubing, kiteboarding, and windsurfing are great exercise and also fraught with opportunity for strains and even dislocations, so head in with a plan.

Ankle injuries are by far the most common ailment related to these activities because of the jarring motion as you hit the water. This can also affect the knees, back, neck, and shoulders. Protect yourself by bending your knees as you land and remain upright instead of leaning forward to keep your center of balance. This will help avoid wipe outs that can dislocate a shoulder or elbow. In all, water skiing and other similar activities are fairly low risk, so don’t let the thought of possible injuries keep you from taking up the sport. Instead, use proper equipment, learn from an experienced teacher, and work slowly to improve your skill level.

In addition to activity-specific safeguards, make sure you are in overall good health before heading out for strenuous activity. Eat right, hydrate with plenty of water and electrolytes, and be responsible with alcohol consumption so you can hit the trail or water with the right amount of energy and focus for a good time!

From cranking up the digits on the pedometer to being squished into an airplane seat, travel is hard on a body. What should be a relaxing vacation can leave you sore, stiff, and swollen. If you have plans to hit the road, air, or rails this summer, think ahead with some preventative measures for smooth sailing on your trip.

Carry Luggage Properly

You’ve heard advice harking back to elementary school about how a simple backpack can add some unwanted swagger to your stride. Fortunately, modern luggage has come a long way towards offering a more ergonomic design and better functionality. Imagine life before wheels on suitcases! Take advantage of these advances by rolling luggage whenever possible. Also stack computer, camera, and other smaller bags near the top of the rolling bag for two-in-one transport. For the best results make sure the handle length is appropriate for your height so you don’t have to slouch over when pulling your suitcase. If you’re wearing any type of bag, even a purse, aim for a well-balanced feel. Choose purses with a long strap that you can wear across your body. When you put on a backpack, make sure to use both straps rather than slinging it over one shoulder. Shift items inside the bag so they are distributed equally, and put the heaviest items in the center and near the bottom. Also, minimize the total weight you’re hauling around by only taking what you need.

Take Frequent Breaks

Stiffness and pain is a common complaint of travel and much of it has to do with the amount of time spent sitting. If you’re traveling by car, be sure to stop at least once every 100 miles to stretch and move about. For long trips in a train or airplane, get up and walk the aisles a few times each hour.

Be Active

In fact, the best thing you can do on vacation is make sure to get some movement in. Plan for a morning walk or run and incorporate a few laps while enjoying the pool. However, it’s important to be realistic about what activities your body can handle. For example, if your job has you sitting at a computer eight hours per day and you only hit the gym a few times each month, your vacation is not the time to take up long-distance hiking or high-impact sports.

Consider the Weather

Depending on where you are traveling, you may need to consider the weather, elevation, heat and humidity, etc.  If you come from an area of low elevation, don’t plan on hitting the highest peaks of Colorado before you’ve had time to acclimate. Even in places where the temperature might be the same, humidity can play a role with your ability to complete the same job you tackle each morning at home. Cold weather makes muscles tighten up so take some time to warm up a bit before you head out.

Sleep

Whether your vacation bed is an air mattress, a bed on a boat, a hotel king, or a backpacking roll pad, it’s not your bed at home. This leads to a lot of back and neck problems during travel. When you’re not in your own bed, practice sleep posture that helps keep things in alignment by wedging a small pillow or rolled up sweatshirt between your knees and ensure proper neck support.

Stretch

Your tight muscles, as well as your travel-worn brain, will benefit from some daily stretching. Download a yoga app and hit the mat (or towel) for a session in the morning. Do some basic stretches for your back and neck before bed. Remember to keep your calves and hips both stretched since they can both contribute to back pain.

Hydrate!

Everyone knows that hydration is important, especially when it is hot outside. But also remember that you should focus on hydration at higher elevations. Drinking alcohol may affect you more at high elevations than it does at home too. Dehydrating yourself through fun vacation activities can lead to cramping and muscle aches so set a timer on your phone and down the agua regularly.

Portable PT

If you’ve already been to physical therapy in the past, you likely have a few tools and techniques you use at home. Do your best to take those on the road with you. For example, grab that rubber band for stretching. It takes up almost no space and is weightless. Also, take along a tennis ball. Use it to roll out tight muscles against a wall or the ground. When seated, lean against the tennis ball for tight upper or lower back, or glute muscles. If you have a portable TENS unit, make sure to take extra batteries and electrode pads. Also, include your Biofreeze or Rock Sauce products and any braces you’ve been advised to wear.

Also, take advantage of idle time to loosen up and relax your muscles. Rotate your ankles and wrists, stretch your arm across your chest and gently tilt and rotate your head while confined to small spaces. When seated for a long time, sit up straight and press your hands into your knees while simultaneously lifting your knees for resistance.

If the hotel hot tub isn’t enough to soothe your aches and pains, make an appointment to see a physical therapist when you return so you can get on the road towards your next vacation.

Gardening offers a plethora of health benefits. From breathing in fresh air to absorbing vitamin D from the sun, when you work in the yard, nature works with you. Gardening offers the physical benefits of increased mobility and strength too. It can, however, also bring pain. In fact, while gardening is an activity that most people think of as low-impact, there are many injuries that can occur from weeding and shoveling.

Some of the most common gardening-related injuries are neck pain, shoulder tendonitis, low back pain, lateral epicondylitis, carpal tunnel syndrome, de Quervain’s tenosynovitis of the thumb, and prepatellar bursitis. Take heed of the following do’s and don’ts when heading out to the yard.

Do Use Power Tools

Having the right tool for the job is just as important in gardening as when building a shed. Sometimes a more powerful tool not only speeds up the process, but helps keep your body from taking a beating too. For example, choose a power trimmer for branches and large hedges to minimize the repeated motion and above-the-shoulders work of manual hedge trimmers. Or use a power edger instead of relying on the manual rotary edger. If you aren’t comfortable with power tools, it’s a good time to ask a neighbor, friend, or professional to handle the task.

Do Adjust Tools

Most electric and gas or battery-powered edgers, mowers, weed eaters and other implements offer necessary adjustments that can make the tool a lot more comfortable, and safer, to use. For example, a trimmer usually has one adjustment to make the handle longer or shorter and another adjustment for the angle of the handle. Use these to your advantage so that you’re not slouching or overreaching. Use a support strap to bear the weight if available.

DoUse Gardening Aids

The fact that gardening can be hard on the body is nothing new, so many products have been developed to make the job easier. Work smarter, not harder when it comes to gardening with the help of a garden cart instead of a wheelbarrow for light weeds and bark. Use a stool while weeding or trimming plants. Cushion your knees with a gardening pad.  

Do Use Proper Posture

Much of the issue with gardening is posture related. For example, bending over on your hands and knees adds stress to the lower back. To avoid this, create raised beds for your garden. Also, use a potting bench or table to plant flowers and divide plants so you can work at standing height. Avoid yanking and jerking motions when using a shovel or pulling weeds, and use caution when twisting, such as when you shovel bark dust from the yard cart to the flower bed.

Do Mix it Up

Be sure to change activities frequently. Spend 20 minutes pulling weeds, then move to an upright activity like pruning the roses. Then move on to mowing or shoveling. Aim to work on three different types of yard work per hour or break between sessions.

Don’t Bend

Back injuries are a common result of yard work so use extra caution. Avoid bending straight over at the waist. Instead, bend at the knees when you lower to the ground.

Don’t Get into the Repetition

To help prevent repetitive motion injuries and all of the “itis” ailments that come from inflaming one area of the body, be sure to switch from one hand to the other while digging or handling the weed eater. If you’re moving gravel, shovel from right to left and then shovel left to right for a while. Focus on using both sides of the body to alleviate repetition on muscle groups.

Don’t Lift Incorrectly

One wrong lift can cause big problems. We seem to use proper lifting techniques when we expect an item to be heavy, but often injury comes from poor lifting practices even when the item is light. Always bend the knees when lifting. Pull your navel in slightly as you rise. Use gloves to protect your hands. Get a partner for awkward or heavy items. Most of all, know and respect your limits.

Gardening should be an enjoyable experience. Get the job done with the right tools and proper techniques so your yard and your body will thank you.

Happy Gardening