Muscle Spasm Chain Reaction. Stress-Stretch.

Muscle Spasm Chain Reaction theory created by Dr. Bilkey Physician with 30 year experience familiar with manual therapy, osteopathy, rehabilitation  etc. The main idea is there are 4 muscle very important: sternocledomastoid, seratus anterior, quadratus lumborum, hip flexor. First tree 3 muscle is key triggers in chronic pain. They start circle of disfuncion.  Muscles should be treated for trigger points and spasm by massage then streatched and streingthening.

         The primary offender is Serratus Anterior. Spasm Chain starts from this muscle. SA is first acting muscle in  fear or defense reflex. To offence or defense this muscle is used primary and 

Muscle spasm. Nutrition

Deficiency of the B vitamins or the B Complex vitamins causes the muscles to spasm. Since minerals and vitamins go hand-in-hand, deficiencies in minerals such as calcium, potassium, and magnesium tend to aggravate this situation. Apart from these, there are other factors too that can increase this problem.


To get rid of the deficiency, the best thing to do is include these vitamins and minerals as part of your daily diet. B vitamins are found in nuts, beans, sunflower seeds, eggs, fish, mushrooms, and green vegetables such a spinach and broccoli. For calcium, include dairy products such as yogurt, skimmed milk, and cheese and other food items such as cabbage, almonds, and bananas to your diet. Include fruits such as cantaloupe, oranges, strawberries, peaches, bananas and avocado as these are rich in potassium. Apart from these, tomatoes, parsley, and cauliflower are the other good sources of potassium. Spinach and broccoli are also good sources of magnesium. You can also include peanuts, pumpkin seeds, soy milk, and tofu in your diet to fortify your body with the required magnesium. Try and avoid eating anything that has a high level of acidic content in it because it is observed that acids usually interfere in your body’s ability to digest calcium. However, before you start including any of these in your regular diet, it would be good idea to consult a physician so that you can avoid consuming more than what is required. 

Along with this, whenever you experience a muscle spasm, slowly and gently stretch that area where the muscle is located. This will stop the muscle from cramping any further and the increased blood flow to that area will help to reduce the pain. If possible, have a hot bath or shower immediately after the muscle spasms, as heat too gets the blood moving faster. If you exercise regularly, it would be a good idea to have a hot shower before the exercise to prevent the muscles from cramping. And most important of all, drink plenty of water so that your muscles are never dehydrated.

Muscle spasms causes 

When you make a sudden movement or when your muscles contract suddenly, that is when you experience sudden pain and a feeling of your muscles being bunched up or knotted hard. There are a variety of reasons for muscle spasms. While a variety of deficiencies do cause muscle spasms, you should also be aware that very often long periods of inactivity result in muscle spasms. If you have just been through a period when you have done nothing, a sudden surge or activity can cause a muscle to have a spasm. You should first visit your doctor who can help you identify the actual reasons for these spasms.

In most cases though, the muscles experience a spasm when the body has a deficiency of calcium. Deficiency of potassium can also, in some cases, cause muscle spasms. You can help prevent these spasms by ensuring that your food contains plenty of these vitamins. Doctors have found that controlling the intake of folic acid also helps prevent the occurrence of muscle spasms. You can try cutting down on tomatoes and vinegar if you have frequent muscle spasms. You should drink plenty of milk and eat cheese and yoghurt if you want to overcome a calcium deficiency. For a potassium deficiency it is advisable to eat food that contains a high amount of potassium.  

Разные методики лечения дисфункций

Richard Don Tigny PT www.thelowback.com
Hesch Method   www.heschmanualtherapy.com
система восстановления  www.fenixstopspain.com

PNF again

Уже несколько дней подрд пытаюсь растянуть спазмированные мышцы икры и tibialis posterior
Делал guasha, hot stones, deep tissue, cross friction, static streaching
в итоге после стретчинга видимо черезмерного почувствовал еще больше stiffness похожую на судоргу.

Решил пересмотреть стратегию растяжки
Наткнулся на интересную кнугу Science of flexibility By Michael J. Alter
Читал AIS и PNF
Нашел упоминание об интересной технике Spiral and Diagonal Plane (Rotary) PNF Techniques developed by Kobat and Knott. Основная идея метода. Обычно мышцы распологаются по диагонали относительно insertion and origin. Поэтому оптимальное (full range) движение по диагонали и часто вращательное. Различают три копмонента diagonal or spiral patterns: flexion or extension, motion across toward middle line, motion  across away from middle line; 3rd pattern is rotation.
Компонент который производит больший  stretching называется primary action component, остальные secondary etc.

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Несколько ссылок со схемами PNF

http://www.thestretchinghandbook.com/archives/pnf-stretching.php

	The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt.
	The athlete then contracts the stretched muscle for 5 - 6 seconds and the partner must inhibit all movement. (The force of the contraction should be relevant to the condition of the muscle. For example, if the muscle has been injured, do not apply a maximum contraction).
	The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 20 to 30 seconds. Allow 30 seconds recovery before repeating the procedure 2 - 4 times.

http://www.sport-fitness-advisor.com/pnfstretching.html
 
Hold-Relax

• A partner moves the athlete,s extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
• On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.
• The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
  

Contract-Relax

• A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
• On instruction, the athlete concentrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply enough force so that there is resistance while allowing the athlete to push their leg to the floor (i.e. through the full range of motion). This is the 'contract' phase.
• The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.

Hold-Relax with Opposing Muscle Contraction

• A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
• On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds. This initiates autogenic inhibition.
  
• The partner completes a second passive stretch held for 30 seconds, however the athlete is instructed to flex the hip (i.e. pull the leg in the same direction as it is being pushed). This initiates reciprocal inhibition allowing the final stretch to be greater.
  

Here are some other general guidelines when completing PNF stretching:

1. Leave 48 hours between PNF stretching routines. 2. Perform only one exercise per muscle group in a session. 3. For each muscle group complete 2-5 sets of the chosen exercise. 4. Each set should consist of one stretch held for up to 30 seconds after the contracting phase. 5. PNF stretching is not recommended for anyone under the age of 18. 6. If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it. 7. Avoid PNF immediately before, or on the morning of competition.