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Muscle Spasms

Noticing pain days after training can be an indication that you have a delayed muscle spasm rather than torn muscle fibers. Most muscle injuries result in some degree of spasm or tightness. Some mild muscle "pulls" actually end up to be low-grade spasms. If you are not sure when the muscle began to hurt, you probably have not torn the muscle.

Pain killers or an anti-inflammatory taken as soon as possible after a muscle spasm starts, will help prevent torn muscles from going into spasm. Next follow a gradual exercise program that uses a combination of icing and stretching.
Apply ice to the muscle to numb it and then massage the muscle with the ice until it is numb.
Next, start moving the sore muscle until you begin to feel tightness or pain. When the pain disappears, hold the injured body part in that position for a 20-second static stretch. A few moments later, contract the muscle slowly but fully, and hold for about 5 seconds. This isometric contraction aids in the relaxation of the muscle. Now move the body part again until you feel tightness or pain. Hold the body part for 10 seconds and then contract the muscle for 5 seconds. Repeat the stretch and contraction again, and then stretch the muscle one last time. Let the body part rest naturally for 20 seconds and repeat the entire exercise. Re-numb the muscle between sessions if needed. This method of icing and stretching can also be used initially in muscle pulls and tears. Within two or three days, the dull ache of the muscle spasm will be partially relieved. Then you can gradually resume training.

Using a sports liniment also helps to relieve the aches and pains of training. Working it into muscles may help to relax the muscle and increase blood flow to the sore area.
Tiger Balm, a form of hot liniment, can also be used as a warm-up aid. Besides helping to relax tight muscles and increase blood circulation, it may shorten your warm-up time, particularly in cold weather. Applying after warm-down may help increase blood flow which will reduce the your chances of muscle soreness.

A proper warm-up raises the overall body temperature, not in one particular muscle group. Using a hot liniment such as Tiger balm can be viewed as a passive warm-up for one body part, say your hamstrings, but should not be used as a replacement for a proper warm-up routine prior to training. You can prevent sore muscles by warming up before you train and cool down afterward. Include at least a few minutes of movement with each of the major muscle groups; the calves, thighs, hips, back, abdomen, chest, and arms.

Several studies have found that taking anti-inflammatory drugs such as aspirin after exercise reduces muscle soreness and improves your range of motion a day or two later.
Aspirin kills pain and also reduces inflammation. It can have severe gastric-intestinal side effects, irritating the stomach and cause bleeding as well as ulcers. Aspirin can also interfere with the production of the coating that protects the stomach and intestine from stomach acid so use buffered or enteric-coated aspirin. Aspirin also interferes with blood clotting and should not be used for injuries in which the skin is broken and bleeding is evident.

Acetaminophen has the same pain-killing effects as aspirin for most people but does not have as much of an anti-inflammatory effect. They are less irritating to the stomach and have no anti-clotting effect.

Ibuprofen is the active ingredient in non-steroid anti-inflammatory agents. There are numerous products containing this ingredient and all have very strong anti-inflammatory and pain-relieving properties.

Do not to take aspirin along with anti-inflammatory agents. The two are chemically similar; adding one to the other could lead to a toxic reaction. So, for example, if you are taking ibuprofen for sore muscles and you get a headache, take acetaminophen instead of aspirin.

There are many natural pain relievers and injury prevention in supplement form.

• Bromelain, an enzyme derived from pineapple, picks up all the debris floating around your damaged muscle. When you overwork a muscle enough to cause pain, bits of muscle fiber actually break off. These tiny scraps of protein may clog the muscle and cause pain and inflammation. Because it's an enzyme, bromelain helps by breaking down these proteins and digesting them. Once the waste products are eliminated, pain and tightness go away.

• Ginger, a natural ibuprofen, is well known for its anti-inflammatory properties. Like bromelain, it also contains an enzyme that can break down protein. In ginger, this enzyme is zingibain. Ginger (500 mg) also contains anti-oxidants, which help neutralize the free-roaming, unstable molecules called free radicals that play a role in causing inflammation.

• Siberian Ginseng, an herb, helps the adrenal glands produce more stress hormones. These stress hormones help your body recover more quickly from the effects of strenuous or muscle straining exercise. Although you may have to take irregularly for a month before it begins to yield benefits, clinical studies do suggest that ginseng improves training performance.

• Anti-Oxidants, like supplements of vitamins C and E, should be taken regularly because your muscles tend to produce more free radicals when you exercise. A healthy supply of these nutrients will help minimize pain the day after your workout and will speed the healing process as your body rebuilds its muscle tissue.

In contact and fight-oriented styles there are likely to be more bumps and bruises as well as the more serious broken knuckles, toes etc. The martial artist must understand that the body can take extreme impact when extremely conditioned. It is the mindset to push the body to its physical limits. This is evident with board breaking. Given the choice not to break thereby avoiding injury, martial artists take the risk. The end result may be a successful break, which in their minds is well worth all their pain and injury.

REDUCE SWELLING

The universally known treatment of RICE stands for rest, ice, compression, and elevation. The combination of all four reduces swelling. Swelling occurs when blood and fluids leak into the injured area, which is most often a joint.

A swollen joint has limited function so it is best to keep your swelling down to a minimum. If you follow the RICE procedure you can prevent further swelling which will increase your recovery time.

• Resting the injury cuts down the circulation to the area. When small blood vessels are torn, movement of the extremity prevents them from sealing up. So to avoid further complications and bleeding keep the injured area still.
• Ice constricts blood vessels when first applied. Icing limits the bleeding into the affected area, which in turn reduces swelling. It also prevents further bleeding which can cause calcium deposits to form in an around injured area later on.
• Compressing the swollen area with an elastic bandage limits the area available for fluid to leak into making it difficult for fluid to leak into area. A bandage will also protect and support the injury. Do not keep it wrapped all the time especially not when sleeping.
• Elevating the damaged area will also decrease blood flow. The heart has to pump harder against gravity if the injured area is raised to a level higher than the heart helping accumulated fluid to flow away from the injured area.

Applying heat to an injury should be avoided. Direct heat will dilate the blood vessels around the injury, leading to more swelling, muscle spasm and increased pain.
If the injury does not improve in a day or so following the RICE treatment, have it checked out by a doctor, chiropractic physician or doctor of osteopathy. X-rays may be needed to check for bone fractures or severely torn soft tissues.

Some styles are more contact and fight-oriented and injuries seem to be more common and much more serious (broken nose, toes, ribs etc.) but the frequency of injury does not lessen the pain.
Recent research findings have indicated that the injury rate associated with martial arts is comparable to the risk of injury in contact sports like football and rugby, and higher than other popular sports such as running, racquetball, and tennis.
Similarly to those engaged in sports, we martial artists have an addiction. If we miss even one day of training, we feel it will put us behind schedule. We will not be ready in time for our next grading or competition. We must bear in mind that rest is also an important part of your training program and an injury prevention in itself. Rest helps your performance in the long run, while assisting the injury to heal.

If there is pain associated with an injury it is the body's way of telling you that there is something wrong. The pain is a protection device to prevent further damage. Obey your physical warning signs and don't ignore your injury until it becomes chronic. See you doctor or kinesiologist regularly.

_________________

Debbie Russell
2nd dan Black Belt Tae Kwon do
Fitness Kickboxing Instructor

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