Muscle Spasms: Causes, Prevention and Treatment

By

-

Muscle spasms are terrible and very painful. You’re lucky if you haven’t experienced one before. Good thing is, they are preventable too and knowing exactly what to do when it strikes might just be the difference between an individual who strolls home confidently after a gym session and one who is writhing helplessly in pain.

Although lots of folks interchange muscle spasm and cramps often, they are very different.

A muscle spasm results when your muscles contract involuntarily and remain in that state thereby causing some terrible pain which makes relaxing quite impossible.

According to Mark Kozuki, DPT (physical therapist), the pain from cramps tend to be sustained unlike the pain from muscle spasms that just come and go quickly. While a cramp is often felt in the hamstring, foot, and calf, muscle spasms tend to affect the back, trunk muscles, and hips.

Causes of Muscle Spasms

There are various events that can be attributed to muscle spasms. Leaving your muscles in a high-threshold state after doing heavy lifts can cause muscle spasms.

It is advisable to eat a banana before a workout session because it is rich in potassium and potassium deficiency is another cause of spasms. The most common cause, however, is dehydration.

According to Dr. Adam Rivadeneyra, a sports medicine consultant at Hoag Orthopedic Institute in California, several factors can mitigate spasms. Some includes lack of enough energy, fatigue, and wrong movement patterns can lead to overworking the muscles and inevitably, spasms.

He also pointed out that extreme weather condition might also be the cause of muscle spasms. According to him, very cold or very hot weather conditions can make warm-up and cool down quite difficult for the body and muscles to manage as well as increase the rate of dehydration.

Prevention of Spasms

One of the best ways to fix a problem is to prevent it from happening in the first place. It is also the case for muscle spasms. As a matter of fact, you stand a chance of never experiencing it ever. However, you must successfully take steps towards curbing its incidence.

The starting point is checking your hydration level. According to Dr. Kozuki, this is done easily by checking the color of your urine. The clearer the urine, the better for everyone.

Ensure that you do a lot of stretching before you begin your workouts. Do not overstrain your muscles and make sure you give your body enough time to recover between activities. Also, make sure you’re your exercises are done well (good forms). These are the best ways to prevent muscle spasms, according to Kozuki.

Treatment of Spasms

When you have a light muscle spasm attack, it is best to rest. Also, a quick massage or ice on the area of the pain can ease the pain. You can also take liquids for more hydration or do some stretching.

However, if the attack becomes more chronic and with a much more intense pain than normal, you should consult your physical therapist.

A professional physical therapist will ensure that the spasm is not caused by any other medical condition and your treatment might be improving movement patterns, strengthening weak body areas, acupuncture, injections, chiropractic adjustments or massage.

If you do not want to be treated by a professional, you can do some soft-tissue work using foam balls or foam rollers. “This activity provides a specific release to the muscles,” Kozuki says.

5 Weekend Activity Ideas With The Guys

By

Garrett

-

0

1. Escape Rooms

Desperate to get out of the house for some fun, while hanging out with your best buds at the same time? Have a look at themed Escape Rooms, where you can get the adrenaline pumping by having to solve puzzles in a limited amount of time to get out of the room itself! You can choose from scary, mathematically challenging and movie-inspired themes, the possibilities are endless. If you form teams, the losers can pay for a round of drinks afterward – it’s a win either way!

2. Outdoor Camping

While the weather is still good for some trekking outside, consider camping. There’s nothing quite like sleeping under the stars and food cooked on an open fire – and staying for the night allows the designated driver to enjoy a beer as well. Bonus if you include a nice long trip through the woodlands up to the campsite to get your daily workout in!

3. Laser Tag

Do you ever wonder what it’s like to experience FPS games in real life? Assemble the squad and head for a Laser Tag session. Multiple game modes allow for a fun experience, such as Capture The Flag and Base Defense. The infrared tagging system and digital tally count allows for a fair game, whoever wins!

4. Racing Experience

Are you all car aficionados? Head out for a friendly Gokart race – you can even compete for the best track time. Electronic Gokarts provide even more acceleration and speed for a truly thrilling experience and there are all kinds of tracks available to choose from. It’s more challenging than it looks – high velocity and narrow corners will satisfy your need for speed!

5. Movie Marathon

Would you guys rather stay at home? Just organize an epic movie marathon – if you are truly hardcore fans, swipe the dust off old Star Wars series, pop some popcorn and get the energy drinks ready as it can take as long as a full 24 hours watch them all. The one who stays awake throughout the whole thing gets the last slice of pizza!

5 Essential Items for Beard Care in the Winter

By

Garrett

-

0

The winter season can do some pretty gnarly things to your body hair. Your beard – your pride and joy – can become itchy and uncomfortable, so if the last thing on your mind is shaving it off, then you’ll want to keep your pockets full on these five beard care items.

Beard Oil

Keep your whiskers as soft as silk with a bottle of beard oil. This oil is enriched with nutrients that, during the winter, not only keep your beard hair smooth but also the skin underneath. This is especially important during the winter since the cold, frigid winds induce dryness. We recommend trying Jack Black Beard Oil with vitamin E and Kalahari melon oil.

Beard Balm

Beard balm delivers the same moisturizing benefits as oil, but they’re also made with natural butter and waxes that add weight and body for sculpting beard shapes. In the winter, a thick coat of beard balm that sits atop a thin layer of moisturizer will prevent hard gusts of cold air from penetrating your hairy shield and stinging the underlying skin. Try this can of Badger Beard Balm fortified with vitamins A, D, E, and F.

Beard Wash

Beard washes are crucial in daily beard-grooming rituals. There’s absolutely no point in applying balm into a greasy beard. At the end of the day, beard washes flush away residual oil, grime, and dirt that has accumulated in your facial hair throughout the day. Here’s the Scotch Porter beard wash with moisturizer.

Beard Comb

Some beard aficionados may consider beard combs an unnecessary piece of equipment, but without one, you can skip your grooming ritual altogether. Combing your face whiskers allows balms and oils to absorb more easily into the hair by separating individual strands and pulling the product from root to end. Here’s an awesome beard comb that’s attractive as it is affordable.

Scissors

It only takes the tiniest gust of wind to make your tight beard look weird. A stray hair or two may not sound like the end of the world, but if they’re standing on end opposite of the rest, they can be a sight for sore eyes. A pair of portable beard scissors is all you need to punish unruly beard hairs, and the rest will stay in line out of fear of being snipped. The Tweezerman facial hair scissors is a great pair to start with.

Nike is Offering Massive Discounts Off Your Favorite Items in Honor of Summer

By

Garrett

-

0

Nike has always been for the power-spenders. The iconic ‘swoosh’ brand has elephant tracks in the sportswear industry and markets just anything from sports watches to running shoes and jumpers.

If you have always had an eye for everything you love on this brand but never had the financial capability, here comes some good news – Nike’s big flash sale is here!

Now you have a chance to spend little and achieve your dreams while having up to 50% discount when you buy the things you love; Apple watches, pumps, jumpers, and full zip hoodies.

It is only Nike’s little way of helping you acquire your wants without smashing your credit.

Jordan Rise Basketball Shorts

Remember Michael Jordan? Sure you do, who wouldn’t anyway? The basketball star has always and is still strongly working hand in hand with the Nike brand to provide you with the full basketball kits whenever you want. Just like Jordan embedded his name in the heart of basketball lovers, there is no feeling like knowing you have what it takes to soar and dunk like Jordan! Surprisingly, the shorts go for $28.

Beautiful Apple Nike+ Sports Watches

A watch is quite important to keep you organized and time conscious. The Apple Watch Nike+ Series 3 comes with an inbuilt GPS tracker to keep you from wandering off track. It also incorporates a ‘Run Club’ app which notifies you from time to time, when you should hit the pavement, running. You can also monitor the weather from the weather feature on the watch and these will only set you back $386.

Full-zip Hoodies

Maybe the ‘Sportswear Legacy Full-zip Hoodie’ is everything you need to be in-between warm and chilly – such a happy feeling. However, what is better is that it can be gotten at a 50% slashed price and that leaves just $80.97! Wow!

Nike’s Free Flyknits

The Nike’s Flyknit is the perfect combination of style and comfort. This rare combination makes the Flyknit perfect for different occasions and looks whether you’re going to the bar, hitting the gym or running. You can now get this for a surprising $59! Terrific!

The Mountain is Europe’s Strongest Man… Without Even Trying!

By

Garrett

-

0

He is nothing like a real human. He looks just like a giant character from one of those kiddies storybooks. Little wonder why he is called “The Mountain”.

The mountain that rides!

Big, strong, and brawny, the Iceland-born Hafþór Júlíus Björnsson became ‘Europe’s Strongest Man,’ a title he won earlier in the week. This victory comes on the back of his success with setting ‘deadlift record’ and also clinching the ‘Arnold Strongman Classic’ award for 2018.

Hafþór Júlíus Björnsson is an actor, professional strongman and was a basketball player at a time. His alias ‘the mountain’ is from his role in the HBO blockbuster series ‘Game of Thrones.’

Again, he was the winner of this week’s ‘Manliest Moments,’ an award put together by Men’sHealth immediately after winning Europe’s Strongest Man award.

His triumph across Europe was a factor to his clinching the ‘Manliest Moments’ spot. But you can’t takeaway the fact that his almost unreal power exhibition got everyone mesmerized. How can a single human lift several hundred-pound boulders without even breaking a sweat!

Cruising through boulders!

According to his Instagram post which secured him the designation, ‘The Mountain’ expressed how he was only using the boulders-lifting act as a warm-up to the competition because he has got his eyes on, ‘The World’s Strongest Man.’

In his own words, “I only had to finish one stone to get my 4th Europe’s Strongest Man title!” Björnsson wrote. “I decided to walk through the stones comfortably and use it as a warm-up in my preparation for World’s Strongest Man!”

He only needed to raise one boulder to clinch his 4th Europe’s Strongest Man award. However, he chose to have fun while mesmerizing the world as he calmly took on all of the boulders. Well, you’re right, I think I am going to be sick! The mountain according to reports, has hauled a washing machine some 15 feet away from him.

The ‘World’s Strongest Man’ competition is billed for May 6th and Björnsson is already getting fired up as we would see him try to lift a trailer over his head with a single finger.

The Coolest Sneakers So Far

By

Garrett

-

0

Image Source: Adidas Futurecraft Loop – sneakernews.com

1. Adidas Futurecraft Loop

This stylish and 100% recyclable running shoe is one of the hottest sneakers of the year. The entire shoe is made from TPU that’s molded into the sole and even spun into yarn to produce the knitted upper layer. At the end of its life, Adidas can take the sneakers off you and upcycle them!

2. Nike Air Max 90 ‘Mars Landing’

Following up on the 2014 ’Moon Landing’ print for the Air Max, Nike rolls out with yet another astronomy geek’s dream sneakers. Dress down and let the vibrant print speak for itself – fiery orange, deep-space black, and metal grey are the key colors on these kicks.

*Image Source: Nike Air Max 90 ’Mars Landing’ – hypebeast.com*

3. Nike Adapt BB

Talk about a „Back to the Future” reference! This self-lacing shoe is much more than a flashy futuristic gadget. It has a downloadable application for your smartphone to adjust your fit to whatever occasion you might need via Bluetooth – and it memorizes each setting. The lights on the soles are customizable, too – it’s an investment at a 399$ price point.

4. Puma X Ader Error Trailfox

This trail running shoe/streetwear design is the product of collaboration between South Korean brand Ader Error and Puma. Blending street fashion with practical comfort, its components feature a TPU insole, EVA midsole and outsole – and a mesh and suede exterior. It comes in black color with electric blue and grey accents.

5. Jordan 4 Retro Bred

This iconic pair of sneakers celebrate the 30th anniversary of the classic Air Jordan silhouette – worn by Michael Jordan in 1989. Designed by Tinker Hatfield, it features the iconic „Black Cement” color scheme with nubuck outer, mesh inlay and PU sole. It provides excellent traction and ankle support, besides the stylish streetwear aspect, of course.

Treat Yourself before New Year: Best Affordable Gadgets for Under $100

By

Garrett

-

0

Even though Christmas has come and gone, it’s never too late to treat yourself. Instead of spending your hard-earned money on something meaningful like a night out with the boys, why not get one of these affordable gadgets? Check out our list of inexpensive gadgets priced under $100!

Roku Streaming Stick Media Player ($45)

The Roku streaming stick has become one of the most popular budget-friendly Christmas gifts this season. The dongle plugs into any television set and provides a wide range of services and application support. With the Ruko, you get hundreds of TV channels and movies free of cost, and there’s also subscription-based content to enjoy without paying through the nose. The Ruko streams in HD, 4K, and even HDR.

Google Home Smart Speaker ($10)

The Google Home is a voice-controlled speaker that delivers your every command to Assistant. Whether you need to catch up with the latest news and gossip, set alarms, or control all of your IoT products at home (lights, heating, garage doors, etc.), Assistant will be there for you. A simple “OK Google” and your virtual assistant will be ready for any command.

FUJIFILM INSTAX Mini 9 ($75)

The INSTAX Mini 9 from FUJIFILM is a hit for those who need to snap a quick photo and don’t want the hassle of unlocking their phone camera. The INSTAX Mini produces Polaroid-like photos, comes equipped with a viewfinder, has a 60-mm focal length lens, and a ton of different adjustable settings that fit with whatever environmental conditions you are in.

Xiaomi Mijia Smart Night Light ($45)

This smart nightlight is an excellent gift you don’t like sleeping in complete darkness. The Mijia produces up to 16 million different colors thanks to the modifiable LED lights built inside. Best of all, by connecting your smartphone to the lamp via Bluetooth, you can adjust the lights to your desired setting without having to sit up. If you prefer being woken up by gentle lights instead of blaring alarms, the Mijia is the perfect gift.

5 Ways to Live a Happier Life

By

Garrett

-

0

How happy are you with life right now? Hopefully, you wouldn’t want to change a thing, but there’s hardly a person in the world who doesn’t have at least one thing they’d like different about themselves. Luckily, the secret to a happier life isn’t exactly a secret – in fact, if you adopt these minor changes, you can turn that frown upside down with hardly any effort.

Focus on the good

It’s probably not that there’s nothing good going on in your life right now, but the negatives weigh down on your soul far greater than the positives can lift it up. This needs to change… IMMEDIATELY! Focusing on the good is a great way to boost your mood. Not only will you be more willing to accept losses, but you’ll also find time to celebrate the tiniest victories.

Practice mindfulness

Mindfulness is a mental state that is achieved by focusing on what’s going on right now. Your thoughts, feelings, anxiety, and stresses are all part of the now, but in mindfulness, you learn to downplay the bad. This is a therapeutic technique that many people use to put things in perspective.

Accept imperfections

Nobody’s perfect, no matter how perfect their lives may appear. The grass is always greener on the other side, so it’s time to focus on how to be content with the grass on your side of the fence. If there’s something you can change, put in 110% to make a difference; if not, then there’s nothing to worry about. Imperfection is a spice of life that we should all embrace.

Spend wisely

For those whose source of unease is financial woes, then here’s a quick lesson in economics: spend wisely. Don’t purchase things you don’t need; we can tell from the get-go whether we’ll regret making a purchase before clicking the “pay” button. Focus on spending on necessities, but also splurge a little on things that will make you happy. After all, your mental health is a lot more important than we realize.

Do what you love doing

Lastly, only do the things you love doing. If you don’t enjoy your job, then make an effort to find a career that better suits your personality. If you don’t like spending time with certain people, learn to cut them out of your life. If you need a few moments to yourself, tell your partner that you’d like some me-time. Prioritize yourself and your happiness before others.

Barre Workouts: Get Stronger, Without Weights

By

Garrett

-

0

Barre workout isn’t something new or out of the blues. It has been the fitness secrets of some individuals and the super fit dancer and model Michael Jackson, Jnr.

Michael Jackson Jnr. is always looking fit! Despite not having the biggest arm muscles you may have seen (judging by his physique), he is strong enough to go on and on without stopping.

He isn’t really an everyday gym kind of guy. He owes his fitness level to yoga, relatively little gym time, ballet and lots of Barre Workouts.

According to Alvin Ailey, his dance group choreographer, “After several months of traveling and different performances, Jackson is always seen hitting away with his barre workouts. He is strict with it.”

To perform barre workouts, you need to have access to a barre studio or an in-house barre. If you do not have access to any of that, you can make do with the back of a chair except that it is quite risky because you may sustain injuries when the chair comes crashing from having to bear your body weight.

Jackson did let us in on his barre workout movements and here you’re about to read how it is done.

Barre workout on bench — Image Credit: https://www.instagram.com/mikejackjr/

Firstly, warm up.

Doing some full-body rolls would surely warm you up. Place both hands on the bar and stand with your feet together. Lift your heels one at a time and then alternate it. Roll your head in 360° simultaneously. Hold onto the barre with both hands and bend your upper body backward (it is called the camber). Continue this way until you feel warmed up and free.

Perform hardcore abs exercise.

This is done while sitting in a sit-up position with your knees bent slightly inwards and your shoulder and head raised from the ground. Mimic a running position, sliding your heels back and forth while your hands move in front of your chest in circles. Do these simultaneously and count to 50. Repeat twice.

Tone your arm muscles. Do one-arm push-ups using the barre.

Stand at a distance of about 4 feet away from the barre with your feet apart and slightly wider than your shoulder length. Let one of your hands grip the bar while the other rests on your hips as you do the one-armed push-ups. Count to 20 and change arms.

Follow up by performing barre pull-ups.

This is a good way to round your strained arms. Lie underneath the barre with your knees slightly raised and your feet pinned firmly to the ground. Grab a hold of the barre and pull yourself up till you can feel your chin touching the barre. Do this at least 10 times.

For toned leg muscles, perform standing squat and/or grand piles.

To perform the squat, stand with one hand holding the barre. Join your heels together while your toes point outwards. Squat down and ensure you keep your back straight and your butt should be just above your heels. Rise, keeping your back straight. Perform this up and down motion 8 times.

Perform the ‘downward dog’ and lunge stretch.

Just like in yoga postures, lift your leg skywards. With the force from your core, kick your legs so your foot reaches just your hands while your knee is bent. Repeat downward dog and the lunge stretch 8 times.

5 Gentleman’s Tips For A Memorable Date

By

Garrett

-

0

1. Be Punctual

Having a stylish watch and being on time is something that leaves a lasting impression in the dating game. Make sure you get there early and scout out the meeting location – that leaves you with the chance to put on your most charming smile to greet her!

2. Dress To Impress

Less is more when it comes to fashion and dating – consider wearing smart, monochrome tones and accessorize with a good pair of Chelsea boots and a matching belt. Compliment your outfit with a discreet dash of timeless, masculine cologne. Admire her looks as well – make sure you take notice of how nice her hair or makeup is for the occasion!

3. The Gourmet Experience

Wow her by choosing the restaurant that’s just right for a delicious dinner. Keep in mind that the dishes need to allow you to be able to bond and chat while eating. Skip the pasta and opt for smaller, bite-size courses – ask the local sommelier as well for a wine recommendation to show off your culinary knowledge!

4. Handle The Expense

After a delicious dessert, when you’re both full and it feels like it’s time to leave, you should excuse yourself and pay for the bill at the counter, if possible. It’s much more elegant to do it this way than at the dining table, it also leaves some time for her to process the impression you’ve made on her!

5. Until Next Time

Ask her politely if she’d prefer you to call a cab for her to get home. Make sure to let her know how much of a good time you had with her, and that you can’t wait for the next opportunity to meet. Give her a shy peck on the cheek – or if the opportunity presents itself, a demure kiss. That will be the perfect end of the date and will have you both excited to see each other again!