If like many working people, you spend the majority of your time chained to a desk, occasionally athletics are likely to provide your avenue of exercise. The information age may have saved you from being injured falling under the tractor, but, instead you twist your back trying to knock a few points off your golf handicap or you sprain an ankle trying to keep up with teenage dancer at a nephew’s wedding.
Here are some common injuries you might experience, nearly all of which come from overdoing it.
Muscles cramp occurring during or after exertion. These cramps are often triggered by dehydration. The best prevention is to drink ample fluids before, during and after exercise. Don’t wait to become thirsty: it’s too difficult to catch up fluid losses. If you plan to exercise for more than an hour, switch from plain water to a sports drink. These products help replace carbohydrate and salt. If you develop a cramp, stop and gently stretch the affected muscles. Sometimes gentle massage helps. So does heat. Once you’re home you can soak in a hot bath or apply a hot, damp towel or hot water bottle.
Sore muscles while exercising. Dehydration may be the culprit here, too along with depletion of muscles fuels and accumulation of the waste product lactic acid. Part of the solutionlies in consuming sufficient amount of the many nutrients exercising muscles require. Try eating a banana or other fruit 30 minutes before exercising.
Stiff and sore muscles after exercising. This type of pain signals that you have overdone it. Such muscles strain arises from tiny tears in the muscles. Intense exercise can generate unstable molecules called free radicles, which contribute to this muscles damage. Increased blood flow makes the muscles actually swell. For these aches try soaking in a hot bath, a sauna session, gentle stretching or massage. As long as the muscles are only stiff, not injured, heat acts to loosen and relax them. It also promotes better circulation to carry away the muscles waste products.
Some herbs which can really help you out to ease the pain of strain and muscles cramp
- Horse chestnut(aesculushippocastanum)
The bark, seeds and leaves of this tree have a long history of use as a remedy against bruises, sprain and swelling. Horse chestnut contains astringent tannins and the anti-inflammatory compound aescin, which has been shown to slow the leakage of fluid from the stressed or irritated blood vessels. You can apply a gel containing horse chestnut extract, just follow the manufacturer’s instructions.
- Comfrey (Symphytumofficinale)
Applied externally, comfrey can relieve pain, swelling and inflammation. You can buy commercially made comfrey salve and ointment and apply them as needed. To make a poultice of the tried leave, coarse chop them, then dampen them with little hot water. Allow to cool before applying to the painful area. Cover with gauze or clean cloth. Leaves on for at least 15 minutes. Re apply four times per day or as needed.
- Arnica(Arnica montana)
This lovely wildflower help bruises and the swelling associated with sprains. To use it externally as acompress, add 1 tablespoon of tincture of arnica to 450 milliliters of water: soak a clean cloth and apply it to the strain or bruise. Several commercial creams, gels and ointment contain arnica either alone or in combination with other remedies. Apply these topically as the manufacture recommends.
The gum resins extract of this tree has anti-inflammatory and analgesic properties. Commercial product are used in India for the treatment of arthritis and have become available in Europe. Because they are so new, little research has explored dosage. Follow the manufacturer’s instructions.
Prepared : by Dr. ShivaniAmola