Most of us are walking around with only about 50% of the magnesium we need per day.
At the cellular level, magnesium plays a pivotal role in muscle contraction and relaxation mechanisms. Muscles rely on a delicate balance between calcium and magnesium ions to function properly. Calcium initiates muscle contraction by binding to specific proteins within muscle fibers, while magnesium counters this action by facilitating muscle relaxation. This regulation is vital to prevent prolonged contractions that can lead to spasms and pain. Without sufficient magnesium, this balance is disrupted, leading to increased muscle tension, cramping, and heightened sensitivity to pain.
Magnesium also influences muscular pain through its involvement in ATP (adenosine triphosphate) production, the energy currency of cells. ATP is required for muscle contraction and relaxation processes. Inadequate magnesium levels impair ATP synthesis, leading to muscle weakness, fatigue, and compromised muscle function. These factors contribute to the development and persistence of muscular pain symptoms experienced by clients.
Several factors contribute to magnesium deficiency, affecting both the general population and massage therapy clients specifically. Poor dietary habits, characterized by low consumption of magnesium-rich foods are common culprits. Moreover, certain health conditions such as gastrointestinal disorders (e.g., irritable bowel syndrome, Crohn's disease) and medication use (e.g., diuretics, proton pump inhibitors) can impair magnesium absorption and increase excretion, exacerbating deficiency. Stress also depletes the body of magnesium.
Addressing magnesium deficiency is essential for managing and alleviating muscular pain. You can increase your intake of dietary magnesium by eating foods such as dark leafy greens like spinach and kale, nuts and seeds such as almonds and pumpkin seeds, whole grains like quinoa and brown rice, and legumes like beans and lentils. Additionally, you can opt for a high-quality magnesium supplement with the help of your doctor - the type of magnesium and dosage is important.
Topical magnesium is also a great way to get magnesium and you can massage it onto achy areas for pain relief. I have tried all the magnesium topicals such as oil, spray, gel and I didn't use them much because I didn't want to dirty my clothes or sheets. My favorite is a magnesium foam because it has minimal small, absorbs quickly and leaves no texture.
Now, if your diet is dialed in, you take supplements and/or apply it topically and you are still achy and not recovering as well as you'd like, it's been too long since your last massage and it's time to book!
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