Monday, 31 October 2016

Muscle spasm

Muscle spasm

Muscle spasm may effect many different types of muscles in the body, leading to many different symptoms.

They are often caused by overuse, sudden movement, dehydration or electrolyte abnormalities. The spasm is usually a short pain or throbbing and cramping that can seem to be unbearable.



What is it exactly?

 During a back, leg or neck spasm your muscles cramp up and tighten without trying to move them. They are unable to relax so they will stay this way for a period of time.



What is the reason for muscle spasm?

- poor diet

- poor circulation

- dehydration

- high level of inflammation

- exercising and putting lots of pressure on body

- pregnancy



How can I treat it?

- stop doing the activity you are doing

- try massaging or rubbing the area with spasm

- rest the affected muscles

- gently stretch 

- use heating pad or ice pack




Tuesday, 23 August 2016

Lifestyle Coach

LIFESTYLE COACH

These days our lifestyles are so busy that we can hardly find time for the things we like to do or things that make us relax.


That's why myself Karin @ Kaya Therapy is introducing a completely different  side of health and well being. It's basically a lifestyle coaching in nutrition. The nutrition is the study of nutrients in the food and how the body uses it in relation to maintenance, reproduction, growth, health and disease of an organism.


The secret about this lifestyle coaching is:
1. what you eat
2. how you eat
3. how you move
4. how you rest


Here are some questions:


1.  Does your diet include these nutrition values?


- water (2-3 litters per day are recommended)
- salt (just a pinch of sea salt in your diet makes difference, good source of minerals)
- vegetables and fruit (some are high in sugar)
- grains (if you are vegetarian you can swap some grains for meat)
- dairy (raw,organic is the best)
- meat (organic poultry, grass fed beef and organic pork taste much better)
-eggs (excellent source of protein and dietary fats)
-oils (coconut, pumpkin seeds, olive, nuts and avocado) 



2. How big is your portion? And which is your main meal? 


Ideally chew your food 30 times per each intake until is liquid. In theory it's: " Drink your food and eat your drink."
Your biggest meal should be breakfast and the smallest dinner.


3. How much time do you spend moving? For example with exercise per week or walking per day?


A few tips:
- if you have a sitting job try to stand up every 1 hour or go around the office
- use stairs instead of lift
- park your car further from main doors to the shopping centre or office 


4. Do you have enough rest? And what time do you go to bed? Do you sleep enough?


Your resting time is as important as working out. Your body and mind needs to be regenerated.
Ideally it's good to sleep between 6-8 hours.


One thing to remember: You are what you eat from inside out. :)


"A journey of a thousand miles must begin with a single step."  Lao-tzu



Happy well being! :))






Thursday, 30 June 2016

London 2 Cardiff 24 team relay challenge 160 miles

London 2 Cardiff 24 team relay challenge 160 miles

One of my friends asked me if I would be interested in a running event called London 2 Cardiff 24 team relay challenge. In the past I did several challenges but not like this one. So I've signed up with Honda Runners Team. Our team included 14 people (Emma, Vicki, Rosa, Hayleigh, Andrea, Shannon, James, Mark, Toby, Dave, Gaz, Stuart, Shaun and myself Karin)

Two weeks before the challenge we received all instructions we needed, for example starting time, the routes, checkpoints and safety. I took the opportunity and I went to check my routes before hand so it will be easier for me on the day of the event. There were 24 stages (checkpoints) with different lengths between them (3 to 13 miles). We had 3 team runs which we ran together from the beginning, in the middle of the 160 miles and at the finish. Each route had two difficulties of route, red and green. The green route you could take any route you liked but with the red route you had to follow in the exact directions as you had been told to do so. 

We set of 10th June 2016 at 5:08 pm from Twickenham in West London. The running route took us along rivers and canals, through forests and towns, across fields, along bridleways and public paths and also over bridges including the Severn Crossing. The terrain varied from tarmac to mud and gravel to long grass. Most of the time we had to go with our instinct especially during the night where is hard to see. Each runner was followed by one cyclist from our team. At the start line we got a GPS tracker the size of a small phone. This is was like a stick which we had to carry and pass to an another runner at the checkpoint. Each checkpoint has a code which we had to remember and call to a central hub. This hub was monitoring us as well as the rest of the teams. This year 34 teams were joining.

                                                                               My first run

As soon as we finished our first team run we (the rest of the team) were quickly moving to another stage by mini bus. My stage was number 3 (8,28 miles long) and 12 (3,66 miles long). Myself and some of my teammates were waiting in the checkpoint number 3. As soon as the runner came, we checked the code and then I shot off. First run was good, nice and sunny but in the middle of the run I was caught in rain. I actually really enjoyed it. It’s always better to run when it's cooler. I was also pleased with my time 1 hour and 10 minutes. The others were waiting in checkpoint 4 with our mini bus. I quickly changed and then we moved to another one. The good thing was if we didn’t run we could talk, rest, sleep, listen to music, eat and support each other. This swapping happened in each checkpoint. We had some stops on the way too where we could top up our nutrition such as pizza, have a cup of tea or coffee or just  have a hot shower. Everything was going smoothly until midnight where we lost a runner. Hub informed us about it by phone. Luckily we could track our GPS too so we could see where our runner is. We followed him and he wisely chose to go to the main road. We kept him company for a bit and waited on the next check point. It was impossible to sleep as adrenaline was kicking in. We were glad that he was ok. Cyclists didn’t go during the night runs as in some places  it was dangerous terrain.We were doing well after this stage where rest of the team managed to run super fast.


                                                                    Emma and Gaz in action

My other run was continued straight after our second team run in Coate Water Country Park around a lake which was 2 miles long. My legs became quite stiff from the beginning. After a while they were behaving better. I did stretch my legs after as much as I could. There was a one thing we didn’t expect, in Cardiff town centre there was a traffic jam and we couldn't reach our last and final stage. We were going on and on in circles but eventually managed to get there. Everyone could see how stressed and nervous we were because we wanted to finish under 24 hours. 

                                                               At the checkpoint after my second run

Our last team run ended up in Sophia Gardens. We crossed the finish line together. We did it in a very good time in fact 23 hours and 21 minutes. We were 11th team which I think is a brilliant result. We also raised money for Great Ormond Street Hospital Charity. Thank you everyone who sponsored us. 

It was such a busy challenge but worth every second! :)

                                                            Dream Team

                                                                 The medal

Monday, 25 April 2016

Windsor Duathlon 2016

When I saw an advertisement about Windsor Duathlon 2016 I decided to take part as I like Windsor for its beauty and lots of greenery. There were two optional disciplines: Sprint distance (5km run, 20 km bike and 2,5 km run) and Olympic distance (10 km run, 40 km bike and 5 km run). I chose to do Sprint distance. 

The event was held in Windsor Great Park next to the Long Walk for the first time ever organised by British Triathlon Championship. When my boyfriend and I arrived at the park, there was a problem with car parking and a long queue so we decided to park somewhere else. We still had plenty of time to collect the time chip and also to prepare my bike in the transition area. My sister and her boyfriend came along to support me too. Unfortunately, it rained the night before the race and the Windsor Great Park was muddy in the morning. So my first impression was not good. Then we were told that the race would be a half hour delayed and we will have a briefing 20 minutes before the start. The start line was about 1 kilometre away from the Registration point. Straight after the briefing we went to the start line and when we got there we straight away began the race. The first running leg was a mix of road and trail just over 6 km long. I quite enjoyed it, even though it was longer than they advertised. Then I got to the transition where it was very slippery. I changed my running shoes for bike shoes, cycled off and completed two loops. In some places there were sharp corners and some cyclists did not cycle on the right side as they have been told to do so. It was great to hear my supporters cheering me along. I got to the transition for my second and last time and swapped my shoes again. By that point I felt pretty tired. My supporters ran with me for a bit. We finished the last stretch running on the Long Walk. I pushed myself to the end and was pleased to complete the race. Everyone who finished, received a medal and a goodie bag. I finished with a time of 1 hour and 41 minutes and I ended up the 5th woman in my age group.  

After the race we had a chat about the event, the pros and cons and then we went home. It was nice to see familiar faces too. Well done to all who participated in this event. See you soon! :)

Windsor Duathlon 2016

Saturday, 27 February 2016

Posture Assessment and Corrective Exercise

This month I would like to dedicate to a posture assesment and corrective excercise. I have had the assesment done by a friend of mine, Robin Allan and I have had great results.



Posture Assessment and Corrective Exercise



Good Posture can be likened to a well trued bicycle wheel…when all the spokes (muscles) are correctly tensioned they dissipate the shock from the road surface so it doesn’t damage the rim (spine and joints).

If a spoke (muscle)  becomes loose it can no longer do its job effectively and all the other spokes (muscles) must share the extra load amongst them…it also leaves the part of the rim (spine and joints) where the loose spoke (muscle) attaches prone to damage.

The wheel (body) also starts to wobble (pain/injury) and you know if it doesn’t get fixed then further damage will occur.

So you go to a bicycle mechanic (therapist) and the first thing he does is put the wheel on a trueing stand and spins it (assessment).

This way he can instantly see which spokes (muscles) are loose (long/weak) and need tightening (strengthening) and which are tight (short/tight) and need loosening (stretching).

If the mechanic just tightened (strengthened) all the spokes (muscles) the wobbly wheel (body) is now tight and out of balance.

If he loosened (stretched) all the spokes (muscles) the wheel (body) is loose and out of balance.

Even worse would be if the mechanic didn’t put the wheel (body) on a trueing stand (assessment) and just randomly tightened (strengthened) and loosened (stretched) different spokes (muscles) in the hope it worked (stretching and strengthening with no plan because you had no assessment).

Hopefully this simple analogy has shown you the importance of assessing posture and prescribing corrective stretching and strengthening to prevent and eliminate pain and injury.

 

Just like the bicycle rim…the spine and joints are not meant to be load bearing structures.

It is the job of muscles to dissipate shock before it reaches these vital structures but they can only do so if they are correctly tensioned.

If they are not then injury is the usual result.

Good posture is the foundation of good movement and life is movement.

Whether you are a mother bending to pick up her child or an Olympic weightlifter, good posture will make you better at it and in some cases will be the major factor in allowing you to do it at all.

Modern life and in particular the seated work position has been a major factor in ruining people’s postures and causing pain but it doesn’t have to be this way.

A posture assessment and a corrective exercise programme based on the results is the best way I know of remedying this.



My assessment takes about 2 hrs and includes:

Head Carriage

Spinal Curves

Pelvic Tilt

1st Rib Angle

Weight Shift

Breathing Mechanics

Leg Length

ROM of all major muscles

Core Strength/Co ordination

Plumb Line

After the assessment I design you a corrective exercise programme based on the results.

 

Robin Allan-Chek 1,HLC 2,Golf Biomechanic,Sports Masseur

 
 
                                                 Martina, Kaya, Robin and Denisa