gonz
Free Rider
Padyakero
Posts: 290
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Post by gonz on Oct 8, 2004 14:57:06 GMT 8
tanong lang po. . . how do you handle / prevent pulikat? are there exercises needed to be done, vitamin supplements or a special diet to be taken prior to each ride to avoid having one? medyo nadadalas na kasi ang pulikat ko. . . almost every ride. . . please help
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Post by warlock^_^ on Oct 8, 2004 15:18:30 GMT 8
tanong lang po. . . how do you handle / prevent pulikat? are there exercises needed to be done, vitamin supplements or a special diet to be taken prior to each ride to avoid having one? medyo nadadalas na kasi ang pulikat ko. . . almost every ride. . . please help Actually we discussed this before brad, but it falls on one of the event threads... before you ride, do some streaching, hydrate yourself well before and during the rides. Special diet? MRSVarki highlighted the bananas before on her every ride...it contains potassium which is essential for helping muscles to contract properly during exercise and reduces cramping up.
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Post by maxbuwaya on Oct 8, 2004 17:31:19 GMT 8
a big banana will help! ;D
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Post by woofers on Oct 8, 2004 17:37:37 GMT 8
a big banana will help! ;D I agree! My big banana guarantees I never have pulikat. ;D
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BIKEHEAD
XC Rider
"WHAT COMES UP, MUST GO DOWN"
Posts: 149
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Post by BIKEHEAD on Oct 9, 2004 12:41:57 GMT 8
my grandfather told me lack of salt is the reason of cramps.
pero para sa akin make sure na b4 kayo tumapak sa basa pagkagising ay nakapag stretching na kayo
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Post by kimpOy on Oct 9, 2004 13:26:08 GMT 8
preventing pulikat is one thing, dealing is another, well if you're on a trail, rest your cramped calf (i pressume) put some omega pain killer or the like, then remove your shoes and try to roll a bottle with your foot back and forth.
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Post by GALVinChie on Oct 9, 2004 15:26:38 GMT 8
What you need to do if you're already suffering from muscle cramps is to extend and NOT flex the muscle/s involved. For example, 1. If your hamstring/s is/are affected, don't squat. Just keep your legs extended. 2. If your calf muscle/s naman ang affected, don't tip-toe, squat.
Above all, stretching, hydration, and malaki at mahabang saging pa rin ang mga best cramp preventers. Potassium-loading kung baga.
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Post by gulliver on Oct 9, 2004 20:26:04 GMT 8
What you need to do if you're already suffering from muscle cramps is to extend and NOT flex the muscle/s involved. For example, 1. If your hamstring/s is/are affected, don't squat. Just keep your legs extended. 2. If your calf muscle/s naman ang affected, don't tip-toe, squat. problem is when all sides of your leg cramp up!!! ;D my own personal experience...nung bago pa ako sa mga "serious" trails namin, palagi akong napupulikat but after almost a year na, with regular riding, stretching and a few other exercises, plus milk and vitamins, di na ako naging masyadong prone sa pulikat...pero pagmadugo talaga ang ride, naku, most likely matamaan pa rin ako btw, i learned all those things i do now from this forum
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Post by konablack on Oct 9, 2004 22:07:43 GMT 8
:doh: ganoon pa ako ka ignorant noon but now, thanks to all of 'ya alam ko na yung mga preventive measures and how to deal with cramps Question: Is it natural for a beginner to have cramps?
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Post by gulliver on Oct 9, 2004 22:27:15 GMT 8
Question: Is it natural for a beginner to have cramps? in my opinion yes...kasi, you've started using muscles that you normally didn't subject to stress before.... but maybe one of the doctors here or experienced athletes can help shed some more light on that aspect...
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Post by maxbuwaya on Oct 9, 2004 23:32:43 GMT 8
Pag nasanay ang muscle mo sa kind of physical activity na ginagawa mo regularly nakakapagadjust ito thus preventing pulikat, pero pag napahinga ka ng matagal chances are pupulikatin ka ulit. Also a big banana will help
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Post by weekendrider on Oct 9, 2004 23:54:38 GMT 8
Question: Is it natural for a beginner to have cramps? in my opinion yes...kasi, you've started using muscles that you normally didn't subject to stress before.... Agree with that. Happen to me when I was just starting.
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Post by konablack on Oct 10, 2004 7:33:28 GMT 8
Salamat po sa mga reply and i'll try to bring a spare banana next time I ride ;D
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Post by mad_doc on Oct 10, 2004 10:17:25 GMT 8
ang pulikat... bow Cramps can affect any muscle under your voluntary control (di kasama ang puso, baga, at yung muscle sa gitna ng iyong mga hita ;D). Muscles that span two joints are most prone to cramping. Cramps can involve part or all of a muscle, or several muscles in a group. The most commonly affected muscle groups are: Back of lower leg/calf (gastrocnemius). Back of thigh (hamstrings). Front of thigh (quadriceps) puwede ka rin pulikatin sa kamay, (sobrang... alam mo na ;D) tiyan ( sit-ups, and crunches), likod (hmm any guesses?) Although the exact cause of muscle cramps is unknown (idiopathic), some researchers believe inadequate stretching and muscle fatigue leads to abnormalities in mechanisms that control muscle contraction. Other factors may also be involved, including exercising or working in intense heat, dehydration and depletion of salt and minerals (electrolytes). Muscle cramps are more likely when you exercise in hot weather because sweat drains your body’s fluids, salt and minerals (i.e., potassium, magnesium and calcium). Loss of these nutrients may also cause a muscle to spasm. That includes ang mga nag diarrhea, nagsusuka, buntis, at believe it or not... sobrang manginginom Athletes are more likely to get cramps in the preseason when the body is not conditioned and therefore more subject to fatigue. Cramps often develop near the end of intense or prolonged exercise, or the night after. Older people are more susceptible to muscle cramps due to normal muscle loss (atrophy) that begins in the mid-40s so magbiking tayo till we are aged 50 and accelerates with inactivity (calling all tamads) . As you age, your muscles cannot work as hard or as quickly as they used to. The body also loses some of its sense of thirst and its ability to sense and respond to changes in temperature. now to the Treatmenta. Stop doing whatever activity triggered the cramp. (be it doing the wild thing, or on the trail...... or doing the wild thing on the trail ;D) b. Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops. (having a friend willing to massage this helps) c. Apply heat to tense/tight muscles, or cold to sore/tender muscles. (sari sari stores na may ice are lifesavers!!!) To avoid future cramps, work toward better overall fitness. Do regular flexibility exercises before and after you work out to stretch muscle groups most prone to cramping. Always warm up before stretching. okay Prevention tips!!!1. To prevent cramps, you should also keep your body adequately hydrated. Children especially often do not drink enough liquids to replenish fluid lost during exercise. 2. Drink water at regular intervals, BEFORE you get thirsty. 3. Drink more than your thirst requires. (wag naman na di ka na makagalaw, and remember that during trails you usually can and should use up your water bottles... sayang naman kung di maubos diba?) 4. Drink fruit juice or a sports beverage if you are working in heat or sweating for more than an hour. ( the banana trick also works because of the pottasium it does have... great for the buntis too ( ) for the stretching... hmmm... mahirap i describe talaga.. atomik was shown how to do this by a PT at the hospital, so it is really better to demonstrate instead maybe at an EB or something but see if you could imagine it na lang Pre ride stretch ( i repeat... before the ride ;D) Calf muscle stretch: In a standing lunge with both feet pointed forward, straighten the rear leg. (Repeat with opposite leg.) Hamstring muscle stretch: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.) Quadriceps muscle stretch: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.) mabuhay ang mga riders!!!
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Post by lucban on Oct 10, 2004 13:33:10 GMT 8
Mad doc is right, you need to do pre ride stretchings on your gastroc,quads and hamstring(prolonged gentle stretch) and a good diet/hydration(gatorade,banana,trail mix).Try to bring some "kiyamoy" or Chinese candy(salty) on your ride.Once you start to feel some cramping, stop for a while and suck one of this candy.
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Post by konablack on Oct 10, 2004 15:52:17 GMT 8
Buti na lang at may doctor tayo dito at medyo lumilinaw kung paano gumagana o nagsisimula ang pulikat thanks doc.
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Post by capreboy on Oct 10, 2004 20:43:35 GMT 8
Mad doc is right, you need to do pre ride stretchings on your gastroc,quads and hamstring(prolonged gentle stretch) and a good diet/hydration(gatorade,banana,trail mix).Try to bring some "kiyamoy" or Chinese candy(salty) on your ride.Once you start to feel some cramping, stop for a while and suck one of this candy. heheheh... ginawa ko to dati sa mga climbs eh.. ung tubig ko may "kiyamoy" ung dehydrated na buto na kulay orange. rich in potassium din kse ito eh... pag karera nman... 1 hydrite tab pag parating na ung cramps... with abt 1L of water... pero kalimitan half tab lang tapos after an hour ulit... dehins kse masarap lasa eh
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Post by gulliver on Oct 10, 2004 21:36:37 GMT 8
galing mga inputs...at salamat din kay mad doc for his medical know-how ;D ...but should put this in the health & fitness board, mas bagay ata doon
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gonz
Free Rider
Padyakero
Posts: 290
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Post by gonz on Oct 11, 2004 11:16:10 GMT 8
salamat po sa lahat ng tips. i learned a lot. to be specific the muscle that hurts is from the left knee up. what hurts most is the side muscle papunta sa butt. when tha pain reaches my butt. . . problemang malaki na. this started happening to me after around three months of "pahinga" from biking. . .some of you guys explained that pag ganito ang situation it's like you're starting over. this helps a lot. . . meaning i need to ride more often ;D again. . . thanks guys. . . thanks doc.
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Post by mad_doc on Oct 12, 2004 17:19:22 GMT 8
hmm never tried the kiamoy candy during a ride... masarap nga lang kasi sipsipin... ingat lang baka pag malubak ka eh malunok na rin yung buto. ;D oh one more thing, heard that some people use tonic water instead of plain water.... might try this on the next ride... if the $%#@%$ weather permits. i've got only 15 days left to ride my heart out ;D gonz looks like the hamstring muscles to me... but it doesn't really matter treatment, and prevention is the same ride on!
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Post by jr on Oct 13, 2004 7:16:43 GMT 8
What I do is to eat Banana or make mix fruits drink (strawberry, banana, apple, ect. with soymilk and eggbeater) night before the ride. During the ride I usally bring one bottle of Gatorade (20FL. oz exactly fit in water bootle cage) beside my camelback with pure water.
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hingal aso
Free Rider
In my dreams!!!!!!!
Posts: 237
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Post by hingal aso on Oct 13, 2004 11:40:22 GMT 8
What I do is to eat Banana or make mix fruits drink (strawberry, banana, apple, ect. with soymilk and eggbeater) night before the ride. Kaya pala ang lakas mo pumadyak.....may kasamang Crank Bros. Eggbeaters ang secret concoction mo ;D ;D ;D ;D
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Post by wcoastbo on Oct 14, 2004 14:43:57 GMT 8
each person's body is slightly different, therefore understand what conditions will cause you to cramp and experiment with different foods to reduce/prevent the situation.
for me I've realized that a 45 mile road ride, 4 hour mtb ride, or 2.5 hour continous climb will cause pulikat. eating gu/gels, fruit or candy feeds my energy reserves, but not my legs. it seems that I don't eat soon enough or my leg muscles use energy faster than my body can replenish it.
On long rides I now eat BEFORE I get hungry so that my legs don't run out of energy. Without food my muscles can no longer get rid of the lactic acid produced while riding. I also bring two kinds of food, one for energy (solid food), another for "feeding" my legs (liquid).
Liquid seems to digest faster and feeds my leg muscles before solid foods. As Jr mentioned, Gatorade will work and i'm a big fan of Acclerade or Cytomax. These are expensive, but some people create their own energy drinks. Use fruit juices mixed with honey. experiment and find out what works for you. don't drink too many things with caffeine, which will dehydrate you.
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Post by retsard on Oct 14, 2004 16:39:01 GMT 8
Drink lots and lots and lots and lots of water...Eat lots of banana which is very each in pottasium...Avoid eating spicy foods during breaks....Yan ang technique ko para di pulikatin...Never experienced cra(m)ps eversince I went riding wahooooooooo!!! Sabi naman nung iba sa grupo ko gatorade naman daw...
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Post by MR. SUAVE on Oct 17, 2004 19:35:59 GMT 8
when preparing for a climb here's what I do. I try to eat salty foods the night before..salt helps retain most of the water in your body...para di madehydrate...bring jellyace..believe it or not..ito ang staple trailfood ko...plus of course a mix of nuts, raisins and ah eh- snickers ...bananas are great source of potassium..so load up even the night before... before and during the ride- stretch-hydrate and breathe know your limits din....hehe...this helps me enjoy nature better...
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Post by taongbundok on Dec 29, 2004 16:01:30 GMT 8
To fend off cramps you can load up on calcium lactate. Take supplements (follow the instructions on the label)about 2-days before your ride, including the night before. You can buy these in any neighborhood drugstore.
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