Don't Let A Cramp Cut Your Run Short!Written by Julie Donnelly, LMT
You're in middle of your long run for 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 to side of road, you collapse onto 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 take time to stretch all of 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 for entire stretching process. Do your stretch slowly, allowing muscle to lengthen gradually, and by all means, don't bounce. There are specific self treatments you can do for all the muscles of your legs, however this article will address calf muscles. In your calf you have two muscles, gastrocneimus ("gastroc" for short) and soleus. Most runners faithfully stretch gastroc by either keeping their foot flat and then bending their body forward and keeping their leg straight, or by standing on curb and dropping their heels toward street, while keeping their legs straight. I always advise against this second method of stretching because it is too severe, until after muscle has lengthened, for muscle to tolerate this much of a stretch. Stretching should be done gradually, increasing 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 is one for soleus. Both gastroc and soleus insert into Achilles Tendon, and either one can cause tendon to tear if it is severely contracted. To add soleus stretch is very easy. Assume same flat foot position as you have for gastroc, and move forward (bending ankle), but now move your body back so you are also bending your knee. You will feel a totally different stretch. Do same thing, increase 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. By way, I see people leaning up against cars, fences, and trees. It isn't necessary to bend from hips up, that isn't doing anything for your legs. Keep your body upright, put one leg out front with knee bent, and other leg back, with knee straight. It's 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 - most common form is 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 with local DNR when purchasing a hunting permit to see how widespread problem is, and what precautions to take. If in doubt, please refrain from consuming meat. Also, if you do decide to eat venison from an affected area, best prevention is not to eat any of 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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