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Walk the Talk

Miyamoto Musashi (宮本武蔵?, c. 1584 – June 13, 1645), also known as Shinmen Takezō, Miyamoto Bennosuke or, by his Buddhist name, Niten Dōraku,[1] was a Japanese swordsman and rōnin. Musashi, as he was often simply known, became renowned through stories of his excellent swordsmanship in numerous duels, even from a very young age. He was the founder of the Hyōhō Niten Ichi-ryū or Niten-ryū style of swordsmanship and the author of The Book of Five Rings (五輪の書 Go Rin No Sho?), a book on strategy, tactics, and philosophy that is still studied today.

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Epochalypse

Shane holds a 3rd degree (Sandan) black belt in Shotokan Karate and has been training for over 18 years. He has practised Ashtanga Yoga and incorporates various yoga poses into his karate warm-up. In March 2019 he received a right hip-resurfacing after suffering from osteoarthritis for almost 8-years. He was back at training after 5-weeks and is excited by what the future holds for his karate journey. He also celebrated 30-years as a graphic designer in 2018 and occupies himself with many other interests.

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Muscles cramps are caused by prolonged spasms, or involuntary contraction of a muscle. Muscle cramps, especially those of the legs, are extremely common. Treatment is usually massage and stretching and adequate fluid intake, although in cases where cramps are frequent, medication may be recommended.

stretch_2 What is a muscle cramp?
A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. Any of the muscles under voluntary control (skeletal muscles) can cramp. Cramps of the extremities are very common, especially the legs and feet, and particularly the calf (often termed a "charley horse" cramp). When a muscle (or even a few fibers of a muscle) involuntarily contracts, it is called a spasm and becomes a cramp when the spasm is forceful and sustained.

Cramps can last anywhere from a few seconds to a quarter of an hour, and occasionally longer. It is not uncommon for a cramp to recur several times before finally going away. The cramp may involve a part of a muscle, the entire muscle, or several muscles that usually act together.

Most cramps are not a danger to health. Although they can be very uncomfortable, cramps are rarely a sign of a dangerous disease.

Involuntary muscles such as those of the bowel, heart and uterus can also cramp. Involuntary muscle cramps are not discussed in this article.

How common are muscle cramps?
Almost everyone - an estimated 95% - experiences a muscle cramp at some stage. A survey showed 30% of people suffered a cramp in the past year and 2% had them once a week. Although children can get them, cramps are more common in adults and tend to become more frequent with age.

Pregnant women and the elderly commonly experience nocturnal leg cramps. Muscle spasms in the calf - charley horse - can occur one or many times during the night, from a few seconds duration through to a few minutes.

What causes muscle cramps?
Muscle cramps can arise from a wide variety of causes:

Muscle fatigue from exercise or overuse of particular muscles.

Imbalances of fluids, hormones, or body salts (the "electrolytes" calcium, magnesium, potassium) or dehydration.

A poor blood supply.

Nerve abnormalities.

Diseases affecting nerves and muscles.

Some medications, for instance, diuretics.

Cramps can be caused by muscle fatigue from sports or from unaccustomed activities. Cramp pain following exercise is usually relieved by rest, but in severe cases even rest offers no benefit, and pain can continue even when lying down. Muscle fatigue from sitting or lying for an extended period in an awkward position, or any repetitive use can cause cramps. Older adults are at risk of cramps when performing exaggerated physical activities.

When injury such as a broken bone or strained muscle occurs, sometimes the muscles surrounding the injury spasm as a protective mechanism. In this case the spasm tends to minimize movement and stabilise the area of injury.

Intermittent claudication is a problem in the arteries where the muscles in the legs are deprived of oxygen. Intermittent claudication is caused by blockages in the leg arteries from plaque buildup.

Some conditions, most often diabetes, cause the legs to be numb or tingling, known as peripheral neuropathy.

How can a cramp be stopped?
Most muscle cramps can be stopped if the muscle is stretched, either by standing up, massaging, or by applying cold packs.

Stretch and massage a cramped leg by straightening it and pointing your toes upward, while gently rubbing the cramped area to help the muscle relax (this method is very effective).

For a calf cramp - charley horse - put weight on the affected leg and bend the knee slightly. For a thigh cramp, keep both legs straight and lean forward at the waist, using a chair to steady yourself.

A cold pack can be used to relax tense muscles. Following a cramp, a warm towel or heating pad can alleviate pain or tenderness.

How can cramps be prevented?
Drinking plenty of fluids may help to prevent reoccurring cramps, as fluids help muscles contract and relax. Drink 6-8 cups of liquid per day, preferably non-caffeinated drinks.

Daily stretching may help prevent nocturnal leg cramps. Before sleep, stand just short of a metre from a wall with hands on the wall. While bending one knee, lean towards the wall and hold for ten seconds keeping the heels pressed flat to the floor before straightening the knee. Repeat using the other leg. Each leg should be stretched up to ten times for best effect.

For continual, frequent cramps, seek medical advice. A doctor may prescribe a suitable muscle relaxant and can check there are no underlying problems causing the cramps.

Kata Combat – Bunkai Training Drills Part 1

Kata and Forms

I state in ‘Practical Applications for the Kata Jion’ that Kata was originally intended to capture the ‘highlights’ of an effective combative system. The distillate of this system survived over generations as it had an inherent aid memoir that enabled the practitioner to communicate it to his incumbent generation. As a result of the balance needed between reliance on memory and the need to maintain the principles of Kata, an optimal and not a limitless number of movements exist.

Dojo Kun - Respect Others

Training and Technique

Dojo Kun - literal translation means "training hall rules". There are five main rules that serve as guiding principles for all who train in the dojo. Although they are usually listed in a set order, no one rule is more important than any other. To emphasise this all five are prefixed with hitotsu and end with koto, which together means "one point".

One Point! Respect Others

Hitotsu! Reigi o omonsuru koto

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I urge you to research the meaning of the dojo kun and to draw your own conclusions as to the true meaning of each rule (start here at Wikipedia). Then, once you've done that, set upon Gichin Funakoshi's 20 Precepts (Niju Kun) and see what you make of them.

Here’s my take on Respect Others. Karate begins and ends with a bow. That is an important point for Westerners to grasp. Bowing is a sign of respect in Japan, whereas in the West it is seen more as a symbol of subservience that is reserved for when one meets royalty.

Kata begins and ends with a bow. Although the intent may be that you are about to engage in mortal combat with another human being, and may well have ended up inflicting severe damage, it is still another human being, an opponent worthy of our respect. They may also be in need of medical attention.

Respect Others runs deep in the core of our society. Respect can mean tolerance of the way other people choose to live their lives, acceptance of their freedom of choice to be that way, but it doesn't necessarily mean that we have to condone another's way of being.

I think that a philosophy of life that enables you to be happy and allows others to be happy in their own way, while maybe a utopian ideal, would be a good ideal to aim for. And what is the secret to living this way? Apart from following the path of moderation, the middle way, and taking all things in moderation, I once heard the Dalai Lama answer a question similar to this, with a very simple answer, "Be nice person."

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How do you feel about this post?

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Muscle Cramps

Kata Combat – Bunkai Training Drills Part 1

Dojo Kun - Respect Others

Dojo Kun - Endeavour

It's not whether you get knocked down, it's whether you get up.

Dojo Kun - Refrain from Violent Behaviour

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