Don't Let A Cramp Cut Your Run Short!

Written by Julie Donnelly, LMT


You're inrepparttar middle of your long run forrepparttar 133306 week, and you're doing just great! You feel strong, your time is right on target, you're moving breathing easily and you feel confident. Suddenly, your calf muscle cramps, so suddenly that you almost fall in your tracks. Limping torepparttar 133307 side ofrepparttar 133308 road, you collapse ontorepparttar 133309 grass, your leg is throbbing so severely that you can't even think...you try to stretch it out...it gets worse! What do you do now?

This is a runners nightmare, and one that any serious runner has either experienced personally, or has watched another runner suffering.

Before we get into a self treatment for this painful situation, let's take a look at some basics. We are assuming that you know about keeping yourself hydrated, (and you do it, right?), and replacing lost electrolytes. You have read about carbohydrates & protein, and you eat properly. But what about stretching and working out muscle spasms as they develop?

I've watched serious athletes finish up a long run, stretch for 1-2 minutes, and leave. This is a big mistake! You need to takerepparttar 133310 time to stretch all ofrepparttar 133311 muscles of your legs, and hips, after you finish your training run. It takes one full minute for a muscle to have a permanent stretch. That's 60 seconds per muscle, not forrepparttar 133312 entire stretching process. Do your stretch slowly, allowingrepparttar 133313 muscle to lengthen gradually, and by all means, don't bounce.

There are specific self treatments you can do for allrepparttar 133314 the muscles of your legs, however this article will addressrepparttar 133315 calf muscles. In your calf you have two muscles,repparttar 133316 gastrocneimus ("gastroc" for short) andrepparttar 133317 soleus. Most runners faithfully stretchrepparttar 133318 gastroc by either keeping their foot flat and then bending their body forward and keeping their leg straight, or by standing onrepparttar 133319 curb and dropping their heels towardrepparttar 133320 street, while keeping their legs straight. I always advise against this second method of stretching because it is too severe, until afterrepparttar 133321 muscle has lengthened, forrepparttar 133322 muscle to tolerate this much of a stretch. Stretching should be done gradually, increasingrepparttar 133323 stretch every 15 seconds until you are stretching as far as you can anatomically bend your ankle, then hold it static for 60 full seconds.

The stretch that most athletes miss isrepparttar 133324 one forrepparttar 133325 soleus. Bothrepparttar 133326 gastroc andrepparttar 133327 soleus insert intorepparttar 133328 Achilles Tendon, and either one can causerepparttar 133329 tendon to tear if it is severely contracted. To addrepparttar 133330 soleus stretch is very easy. Assumerepparttar 133331 same flat foot position as you have forrepparttar 133332 gastroc, and move forward (bendingrepparttar 133333 ankle), but now move your body back so you are also bending your knee. You will feel a totally different stretch. Dorepparttar 133334 same thing, increaserepparttar 133335 stretch every 15 seconds until your knee and ankle are bent as far as they can anatomically go, and again hold it for 60 seconds.

Byrepparttar 133336 way, I see people leaning up against cars, fences, and trees. It isn't necessary to bend fromrepparttar 133337 hips up, that isn't doing anything for your legs. Keep your body upright, put one leg out front withrepparttar 133338 knee bent, andrepparttar 133339 other leg back, withrepparttar 133340 knee straight. It'srepparttar 133341 exact same leg position as when you are leaning against something, you just move your body straight up. It's actually a lot easier to do, and more convenient because you don't need to find a tree!

Venison - A Great Mealtime Entree

Written by Arleen M. Kaptur


Venison -repparttar most common form isrepparttar 133305 deer, but these recipes can be used for moose and elk as well. A fresh deer should be aged in a cool place for 1-2 weeks. For best flavor, trim off all fat. Tender cuts such as roasts and chops can be broiled or roasted. Less tender cuts should be cooked slowly by braising or cooking in liquid till meat is tender. Also, with Chronic Wasting Disease in some hunting areas, please check withrepparttar 133306 local DNR when purchasing a hunting permit to see how widespreadrepparttar 133307 problem is, and what precautions to take. If in doubt, please refrain from consumingrepparttar 133308 meat. Also, if you do decide to eatrepparttar 133309 venison from an affected area,repparttar 133310 best prevention is not to eat any ofrepparttar 133311 glands or organs, such as liver, heart, etc. Hunting should also be safe, and fun, but take into account all health hazards and stick to those safety rules. They were made for one purpose - to make sure your trip is safe and you return home safely. ENJOY! ****************************** Venison Supreme: Marinade: 1/2 cup dry red wine, 1/2 cup red wine vinegar, 2 cups cold water, 3 bay leaves, 1/4 cup crushed fresh parsley, 1 onion, finely chopped, 2 stalks celery, chopped, salt and pepper ** 5 lb. roast of venison 1/2 stick fresh cream butter 1 cup finely chopped onion, and celery 1 carrot, peeled and chopped 1/2 cup ginger snap crumbs 1/2 lb. bacon,diced and fried 2 tbs. flour 1 cup beef stock Prepare marinade: Combine wine, vinegar, water, bay leaves, parsley, onion, celery, salt and pepper. Bring to a boil. Cool mixture and pour over roast. Refrigerate for 2 days, turning meat occasionally. Remove meat from marinade. In casserole prepare bacon, remove bacon bits and reserve. In bacon fat, add butter and over high heat, brown roast on all sides. Remove meat from pan, and add vegetables. Add flour slowly as well as strained marinade (liquid only, no vegetables). Cook until thickened. Add meat, cover, and bake (350) for 2-1/2 hours, or until tender. Cool and then refrigerate overnight. Skim all fat from pan. Slice roast into 1/4" slices. Add ginger snaps, bacon bits and stock to juices in pan. Heat until thickened. Strain liquid until all solids are removed. Spoon sauce over roast slices and heat (300) in oven for 15 mins. Serve with potatoes, salad, and a vegetable. ************************* Venison Breakfast Sausage: (10 lbs.) 1 pint water, 6 tbs. salt, 1 tsp. pepper, 1 tsp. ground ginger, 1 tsp. nutmeg, 2 tbs. powdered dextrose, 1 tbs. sage, 8 lbs. ground venison meat, 2 lbs. beef fat, pinch of garlic powder.

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