THE DOCTOR IS IN
JONATHAN D. BABSA-AY,MD,DPAFP
JONATHAN D. BABSA-AY,MD,DPAFP
I've been to a few races where free massages were offered to the participants at the finish line, and I've also heard of a few ultramarathons where there were 'massage stations" along the route. It is safe to get a massage immediately after crossing the finish line? What about during the race itself? Are massages helpful? That is the big question... however, until now, there is still no definite answer as results of researches have either been inclusive or conflicting. Even among runners, the opinion is quite divided. Half would say it is beneficial, while others would say massages don't help. Some might even say it affect them adversely. Theoretically, massages are said to help by making tense muscle get relaxed. In addition, the massaging action improves circulation in the muscles, aiding in the faster removal of toxins {like lactic acid) from the muscles. | Since opinion is quite varied, then the application of massages, after or during a run is something you will have to experience for yourself to find out if it works for you. If it does, then continue with it; if it doesn't, then avoid it in the future. If you do try the massages, some points to remember:
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What is the best first-aid for cramps?
The best treatment for cramps would be to prevent them from happening. Some possible causes for cramps are the following: dehydration, electrolyte imbalance, running at a too fast pace, and/or running a too far distance. Although the exact cause of cramps is still unknown, what is currently being suggested is that cramps happen when a runner who is under-trained, embarks on an activity that is beyond his present skill level. And this is most evident when during a race, a runner develops cramps even if he's properly hydrated, all he ran at a pace much faster than the pace he normally runs during training the possible conditions for your target race, then run your race just like how you did during the training. For example, if your race has a hilly course, then you should train running in hilly routes. This allows your body to adapt so it doesn't get shocked during the actual race, avoiding the development of cramps.
However, if in spite of all precautions, you still develop cramps during a run; the first thing to do is to stop running and move to the side of the road. Try to sit down. The next thing to do is to try and relax the cramping muscle. For the calf muscles, you relax the muscle by making your toes point towards you. A companion can help by applying gentle pressure on your foot flexion is maintained until the cramps disaapears. Once again, the role of massaging the cramping muscle is controversial, as some say it worsens the cramping while others say it helps. Drinking fluid might also help, especially if you are dehydrated.
If after treatment, the cramp does not improve, then that means your run or race is over. You risk more damage to the muscle if you try to continue. But if the cramp disappears, then you can try to resume running, though you might have to do it a slower pace so as not trigger a recurrence of hte cramp.
published on: frontRUNNER/VOLUME III/ ISSUE 3 2012 pp.20
The best treatment for cramps would be to prevent them from happening. Some possible causes for cramps are the following: dehydration, electrolyte imbalance, running at a too fast pace, and/or running a too far distance. Although the exact cause of cramps is still unknown, what is currently being suggested is that cramps happen when a runner who is under-trained, embarks on an activity that is beyond his present skill level. And this is most evident when during a race, a runner develops cramps even if he's properly hydrated, all he ran at a pace much faster than the pace he normally runs during training the possible conditions for your target race, then run your race just like how you did during the training. For example, if your race has a hilly course, then you should train running in hilly routes. This allows your body to adapt so it doesn't get shocked during the actual race, avoiding the development of cramps.
However, if in spite of all precautions, you still develop cramps during a run; the first thing to do is to stop running and move to the side of the road. Try to sit down. The next thing to do is to try and relax the cramping muscle. For the calf muscles, you relax the muscle by making your toes point towards you. A companion can help by applying gentle pressure on your foot flexion is maintained until the cramps disaapears. Once again, the role of massaging the cramping muscle is controversial, as some say it worsens the cramping while others say it helps. Drinking fluid might also help, especially if you are dehydrated.
If after treatment, the cramp does not improve, then that means your run or race is over. You risk more damage to the muscle if you try to continue. But if the cramp disappears, then you can try to resume running, though you might have to do it a slower pace so as not trigger a recurrence of hte cramp.
published on: frontRUNNER/VOLUME III/ ISSUE 3 2012 pp.20