Leg Cramps Blog

How to Find a Leg Cramps Remedy That Really Works

2010-10-23T16:07:00.001+08:00

What should you do to find a leg cramps remedy that works consistently? There are many advertisements of products that claim to cure this problem, but do they really work? Or is it one more way of taking your hard earned money? How do you find out what actually works and what is hype?

When searching the internet you can find many sites that talk about leg cramp cures. A lot of them are inexpensive and harmless to try. Make a list of the ones that look interesting and use them one by one for a few weeks. If you do them all at once, you won't necessarily know which is the one that's helping. When you find a remedy that works you'll be happy you kept trying. Don't give up because the first one or two you use doesn't work for you.

Read comments from other people who have tried the remedies and see if they've had any success. You'll often find that a suggestion you read on a forum is very helpful to you as well.

One of things you can do to stop muscle cramps is to stop the activity that's causing the problem. Over exercising without a warm-up or stretches can exert your muscles and cause aches and pains. Before you start a strenuous exercise routine always stretch your muscles with a slow warm-up. This is also true before going on a long run.

On the other extreme, are the people who get no exercise at all. You sit in the same position at a desk all day long. Then you come home and sit on your couch all evening watching television. Then you wonder why your muscles cramp during the night. If you're not able to start an intense exercise routine, at least make sure you're doing some stretching every morning and every evening. Get up from your computer at least once an hour during the day and walk around for a few minutes. You can even do some stretches at your desk that will move your muscles in new directions and get some blood flowing.

Eat more fresh vegetable and fruits. When vegetables are over-cooked they lose a lot of their natural vitamins and minerals. Stay away from too much sugar, fatty meats, and white flour.

Take a supplement that includes calcium, magnesium, and potassium. A lack of any of these can cause leg cramps. By taking a supplement you'll be sure you're getting enough of all three even if your regular diet doesn't.

Drink more water. Being dehydrated is a major cause of muscle cramping along with a host of other health issues. Cut down or eliminate sugary, caffeinated drinks and drink as much water as you can. This is even more true if you live in a hot climate or work out a lot.

You don't have to spend a lot of money to find a leg cramps remedy that works, but you do have to do your research and give the cures a consistent try.

Tanya is an expert on finding a Leg Cramps Remedy and leg cramps prevention. Please visit her site at http://www.leg-cramps-remedy.com.

Article Source: http://EzineArticles.com/?expert=Tanya_Jenks

Back Pain Solutions - Lower Back Pain and Sciatica Pain Relief Treatment - That Works Effectively!

2010-09-09T13:48:00.000+08:00

This may shock you but the PHYSICAL CAUSE of the MAJORITY of back pain and sciatica is ISCHEMIA also known as OXYGEN DEPRIVATION! Accepting this is often half the battle towards finding back pain solutions and sciatica nerve pain relief that works!

Only 4-5% oxygen deprivation is needed to cause problems in the spinal columns muscles, tendons and nerves especially the sensitive sciatic nerve. Problems can range from tight muscle spasms and muscle cramps (from lactic acid build up) to nerve irritation, tingling and even a frightening sense of 'deadness' in the leg.

A Brief Explanation of Oxygen Deprivation

Oxygen deprivation pain comes from a lightning fast process in the body which takes just milliseconds to occur. This is why the onset of pain is often so sharp and sudden. Briefly what happens is that the autonomic nervous system gets the 'go ahead' signal from the mind to decrease blood circulation to the nerves and tissues in the spinal column.

This reduced blood circulation means that there is a decrease in available oxygen to the spine as the blood, namely the red blood cells, carry oxygen from our lungs around the body.

But why is the autonomic nervous system sending out signals to the circulatory system to decrease oxygen supplies and circulation in the spine?

This is the million dollar question for back pain and sciatica cures! Understanding the answer to this question is KEY to knowing the ROOT CAUSE of the majority of back pain and sciatica. Once the correct cause is identified, the chances of solving the problem increase exponentially. Right cause, right remedy.

Back Pain Solutions-Finding Out The Root Cause Of Oxygen Deprivation

Oxygen deprivation pain mimicks pain blamed on mechanical and even degenerative failures in our spines. As we age most people will develop from their thirties onwards, especially if they are smokers or have a poor diet, certain structural or mechanical failures in the spine.

However, although the blame for pain often lies as the feet of the nerves, discs, posture, and misalignment it may not necessarily be the case. If we allow ourselves to think outside the box then the ACTUAL CAUSE of pain for many thousands of back pain and sciatica sufferers may be something completely different. Read on to find out below..

Back Pain Sufferers Deserve To Know About Tension Myositis Syndrome Dr John Sarno (M.D.), a US doctor pioneering in the area of back pain since the 70's came up with an inspirational theory which he has named Tension Myositis Syndrome. Tension means a certain type of inner, buried tension we are not usually aware of, myositis means affecting the muscles (and nerves too) and syndrome meaning the disorder can have many sites, the spine being one of the most common.

This theory states after years of research and countless cures that even though back pain and sciatica have a physical cause (oxygen deprivation so it is NOT psychosomatic pain) it has its source in the mind, namely the unfelt, unconscious mind.

Dare To Find Out Why The Unconscious Mind Might Be Causing You Pain!

The unconscious is neither logical or rational and it develops the pain syndrome as a defence mechanism to keep buried emotions and inner conflicts, well, buried. These can be like a volcano inside us simmering away, threatening to erupt in our psyches with chaotic consequences.

Therefore by 'creating' the oxygen deprivation pain syndrome in the body, the unconscious mind can make us blame the pain on disc herniations, ruptures, certain types of disc and spinal degeneration, accidents, trips, sprains and falls. As we are obsessing over the 'damage' in our backs and its weakness we tend to forget about everything else especially our emotional difficulties. They can safely remain hidden and buried inside us, albeit in a festering manner.

The physical pain of back pain and sciatica which can often become excruciating can then be used by the mind as a powerful decoy to hide our buried, 'real' selves. These 'real' selves have often become overloaded through the stress and strains of life. Events such as a bereavement, illness, family/marital problems, financial melt down can tilt the balance in the wrong direction and trigger a heightened form of the pain syndrome far and above our usual aches and pains of every day.

Emotional Awareness of the 'Rea' Self, The Key To A Cure "An imaginary self (ego) and a real self make up the person. We strive to present the first to the world (wear our mask) and to neglect the second." Fulton Sheen

If the 'real' self becomes overloaded and is ignored for too long a distraction strategy (often of severe pain) is introduced by the unconscious mind into the autonomous nervous system via oxygen deprivation pain. Healthy emotional maturity and emotional awareness skills serve to dissipate such problems.

However in modern life this emotional maturity and also the time in which to 'listen' to the 'real' self is sadly lacking. Further, we are often unwilling to face what needs to be faced such as deep grief and loss and have become experts in distraction strategies such as shopping, TV, drink and other addictions. All these prevent us 'tuning into' our 'real' selves.

Living very often in success orientated, fast paced societies we literally don't have the time to become emotionally aware of our real selves anymore and we live more and more in a virtual world. As a consequence, the age in which we live has been termed 'the age of immaturity'. Compared to our parents or grandparents, most people would agree, we are generally less emotionally mature than they were at our ages.

We are the age of the 'masked face' where appearance means everything and the 'real' self, the inner life is ignored. 'This inner life is never given a moment to see ourselves as we really are... (Fulton Sheen)

Therefore healthy emotional awareness skills are a key to obtaining long term back pain solutions and sciatica nerve pain relief. For more information on this fascinating subject go to part one of this back pain and sciatica advice blog today http://lowerbackpainblog.com/hi-there-all-lower-back-painsciatica-and-tms-sufferers/

Discover how I developed and used six powerful techniques to get me through severe lower back pain and sciatica just go to http://www.lowerbackpainblog.com/detailspage2.html today!

Rose is an author and teacher who enjoys sharing her knowledge and hours of research and practical experience about back pain and sciatica with others.

Copyright © R McGee All rights Reserved Globally. This article may be reproduced however the author's name, bio and all links must remain intact. In this article no information should be considered or construed as medical advice in any context.

Article Source: http://EzineArticles.com/?expert=R.M._McGee

Hiking Hydration Packs - Leg Cramps While Hiking

2010-08-19T13:46:00.000+08:00

Leg cramps can occur in many sports, but hiking is perhaps a sport where they cause the most surprise. If your cycling or running you are probably training and more aware of the various factors that can effect your performance. However, many people hike occasionally without really training or preparing.

The most common place for cramps to strike when you are out hiking is either in your thighs of calves. And they can be horribly painful! But the cause will often be overlooked, or put down to a lack of 'fitness'. Well in many cases simply ensuring you are properly hydrated will prevent this problem in the first place.

Cramps can usually occur due to either dehydration, and electrolyte imbalance, or just plain old muscle fatigue. The later could certainly be the case if you have been pushing yourself; perhaps on steep inclines where calves could be taking an unusual amount of the strain. However, dehydration is often atleast partly to blame and often overlooked.

The answer is to make sure you think about hiking hydration both before and during the trek. In the hours leading up to the hike, its so easy to make sure you are properly hydrated. Drink water or sports drink until you are regularly passing almost clear urine frequently. This indicates you are well hydrated to start with. You should start this process 3-4 hours before you leave. Unless you want to be running behind a bush after 10 minutes of hiking, you might want to stop taking in fluids in the hour directly before you leave.

Once out hiking take regular sips of water or a sports drink. Many sports drinks contain electrolytes which are essential for normal hydration. Whilst electrolyte imbalances are unlikely to be an issue, you might prefer a sports drink.

Also Consider a hiking hydration pack. Many walkers keep their fluids in a bottle in their backpack. Taking a drink means taking off your backpack. Consequently, they often don't drink regularly enough. Many good backpack hydration packs are available from brands like Camelback, Dakine, Deuter etc. Platypus and Camelbak (as well as others) also do hydration pack inserts, which you can put inside your own back pack. Whichever you choice, a hiking hydration pack will allow you to sip regularly (every 5 minutes) ensuring you are constantly rehydrating.

Backpack hydration: http://www.hydration-pack-world.co.uk/hiking-hydration.html

http://www.Hydration-pack-world.co.uk is a specialist in providing equipment to ensure your sports performance doesn't suffer.

Article Source: http://EzineArticles.com/?expert=John_D_Daniels

Leg Massage Helps Reduce Pain and Restless Leg Syndrome

2010-07-28T10:07:00.001+08:00

After a stressful day at work being on your feet all day your leg muscles may feel tired and overworked. After all, they have been carrying the full weight of your body around all day. The muscles in your legs are the largest and strongest in your body and they may have become tight and possibly painful. A relaxing leg massage is just what you need to loosen up and get your muscles back into working order.

It is said the legs, are the most well used parts of the body. A vast amount of the time is spent on your feet demanding extensive energy from our legs. Our body's posture, weight and locomotion are situated in leg area. It is amazing how a great leg massage can relieve the stress and tension in your legs, and help back pain, which can sometimes be traced to leg problems, by improving blood and lymph flow enhancing the well being in your whole body.

Leg problems

Restless leg syndrome is a condition in which often prevents you getting to sleep. The symptoms of this condition can include painful burning sensations, or you may think there are insects crawling under your skin. Getting up and walking around the room sometimes helps and cures the problem.

Massaging your calf muscles is another natural way to treat restless leg syndrome, which improves blood flow to the area and in turn gives relief to restless legs. Restless leg syndrome is helped by combining massage with regular exercise. However gradually increase the amount of exercise you do, as it has been shown that too much exercise taken too quickly can aggravate the condition.

Varicose veins

When massaging a person with varicose veins always ensure you work above the effected area and never on or below them. Ensure your strokes are gentle and never knead or inflict any pressure.

As a leg massage stimulates blood circulation and the lymphatic system it follows that if practiced regularly it can help prevent varicose veins appearing. Work up the leg towards the lymph nodes at the back of the knee and then to the groin using effleurage strokes. This will help any congestion that has built up. If legs are puffy or swollen always massage gently and use light pressure as you would over bony areas such as the shins and knees. However, you can massage firmly on the larger muscles of the thigh stimulating the lymphatic system and rejuvenate aching limbs.

Benefits

* Warms and soothes tired legs, improving blood circulation and lymphatic drainage

* Reduces any swelling or puffiness in legs or ankles

* Softens tightness and cramp and relieves muscle spasm in calves

* Stretches and strengthens muscle fibres

* Helps to break down fatty deposits and reduces cellulite

* Disperses metabolic waste products after exercise

* Improves muscle tone and reduces fatigue

* Loosens joints

* Reduces strain on lower back

* Loosens muscles before and after strenuous exercise as it flushes the lactic acid build up.

* Can break down old scar tissue

Caution

* Do not massage if have a thrombosis

* Skin infection

* Swollen areas

* Recent scars

* Do not massage over varicose veins

* Work more lightly over bony areas of the shin and knees

After a stimulating leg massage you will feel less tired, any pain, strain or tension in your legs will have been relieved and your whole well being of your body will feel improved.

Trevor Hunt Massage Therapist with over 40 years experience in UK.
See my ebook: 'Marvellous Massage Secrets' at http://www.marvellousmassagesecrets.com which includes YouTube links to demonstration videos. Therapy website http://www.body-work.biz

Article Source: http://EzineArticles.com/?expert=Trevor_C_Hunt

10 Pregnancy Sleeping Tips

2010-07-19T13:37:00.001+08:00

While pregnant, it can be very difficult to be uninterrupted by sleeping disturbances. During pregnancy, a woman is plagued with stress, hormonal changes, anxiety, and physical discomfort. Throughout the term of pregnancy many women find that they have to awake multiple times during the night to urinate.

Fortunately, there are plenty of tips that can be used to make your pregnancy an easier one for sleeping.

Stay Hydrated
Be sure to drink plenty of water during the day. Just be sure to drink less directly before bedtime in order to minimize the amount of times you wake up to urinate.

Move Move Move
It is important to keep up with exercise. This will improve your circulation as well as promote optimum health. In result you will have less cramping in the legs. Do not exercise too close to your bed time as exercising releases adrenaline which will keep you awake during the night.

No More Stress
Anxiety and stress can play a large role in preventing you from getting a great night's rest. Simply worrying and keeping those worries to yourself is not going to help you. Be sure to have a person to confide in about your stresses and worries. Either a friend or a professional can help you and listen to you if you are experiencing issues in life that are leading to stress and anxiety.

Nightly Routine
Get into a night-time routine. Be sore that it is a comforting routine that allows you to drift off into slumber easily. Try drinking a cup of tea with no caffeine, or a cup of hot milk with a dab of honey for flavoring. Read a chapter of your favorite book. Take a bath or warm shower using a scented soap. Ask somebody to give you a shoulder massage or to brush your hair.

Proper Positioning
Sleep on your left side during the third trimester in order to bring the best blood flow to the fetus, uterus, and kidneys. Try not to lie flat on your back for any long period of time.

Heartburn Prevention
Do not recline until about 2 hours after you have had a meal. Sleep with your head elevated on pillows if you are having trouble with heartburn. Be sure to avoid acidic, spicy, and fried foods. All of these foods will worsen your symptoms of heartburn.

Naps
If you are sure you are not getting enough rest during the night. Take naps during the day. Just find a quiet spot in the house and relax even if only for a short period of time. This can help to decrease the amount of fatigue you feel throughout the day.

Support
A Pregnancy Pillow can greatly increase the comfort you feel during sleep. Attempt sleeping on your side with one part of the pillow under your knee and another part of it under your belly.

Diet
If possible, eliminate caffeine from your diet. If you are having trouble with nausea, eat plenty of plain snacks like crackers and even bread. Avoid an empty stomach to keep the nausea down. Be sure to eat healthy for you and your baby. Absorbing all of the necessary nutrients is vital to your baby's health. This will also prevent you from awaking at night feeling the urge to munch on snacks.

Advice
Contact your doctor if your insomnia does not taper off.

Bed Rest Pillow
admin@bedrestpillowonline.com

Article Source: http://EzineArticles.com/?expert=Anthony_DeDomenico

Medical Causes For Leg Cramps

2010-07-18T10:04:00.000+08:00

Leg cramps, also known as charley horse, occur when muscles of the leg contract all of sudden with a force. Usually people experience the cramps in the calves, but you can also get them at the hamstrings or the quadriceps. These cramps do not last very long, usually under a minute. Some people regularly get leg cramps while sleeping in the night and this is mainly seen in seniors and middle aged people. Night leg cramps occur due to bad circulation to the lower limbs.

Usually the cause for legs cramps is not drinking sufficient amounts of water. Water helps to transport nutrients to all the parts of the body and if you do not drink enough water, then nutrients supply is hampered. Also, the muscles have to be properly hydrated in order to function normally.

Another reason for experiencing cramps in the legs is deficiency in minerals. Usually low levels of calcium, potassium and magnesium can cause cramps in the legs. If you are suffering from calcium deficiency, you will initially experience tremors and twitching in the muscles that will then progress to cramps. Potassium and magnesium help to maintain the electrolyte balance in the body and also aid in the controlling and building muscles. So, deficiency in potassium and magnesium can cause severe cramps in the legs. Sometimes, even over exercising or doing too may different exercises can lead to cramps in the legs.

Some of the other causes for experiencing legs cramps are dehydration, being overweight, having an imbalance in electrolytes, muscle fatigue, or taking medications like statins or prednisone.

If you are experiencing legs cramps, make sure that you eat foods that are rich in vitamins and minerals. Try to incorporate foods like bananas, potatoes, tomatoes, broccoli, and citrus fruits in your daily diet. In addition, drink around 6 to 8 glasses of water and reduce your caffeine and sugar consumption. If you get a sudden attack of cramps, try massaging the area, doing some stretching movements or applying a hot compress. The massage should be in circular movements to loose the muscles in the affected region. If you regularly experience leg cramps in the night, drink a glass of warm water or take a warm bathe before retiring to bed.

About Author:
Kum Martin is an online leading expert in healthcare industry. He also offers top quality articles like:
Bronchial Pneumonia Symptoms, Who Discovered Mumps

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How Do You Deal With Leg Cramps

2010-07-17T10:19:00.001+08:00

I will give you a new reason to drink your orange juice and eat your bananas, if you actually need a reason. Have you ever had leg cramps? Most of us have and they usually occur during the evening hours while you sleep. These cramps did not do much good for your sleep did they?

Well drinking your orange juice and eating your banana will give you some potassium and that potassium can help ease your muscle cramps. If you have ever had what I call a charlie horse which is a sharp tightening of a muscle in your calf, your foot or some other part of your leg, you do not have to be told how painful they can be. You know they interrupt your sleep and unfortunately these issues are more prevalent as you age.

Do you realize a few smart tweaks to your diet can help you immensely? That is because some of the key nutrients that your muscles depend on are called electrolytes and these minerals work in tandem to balance the acidity and alkalinity of your bodys fluids. So you should plan to get more calcium, more potassium, and more magnesium from your food.

This advice should also help relieve your restless legs syndrome (RLS) which may cause you some uncomfortable sensations in your legs that are relieved only by you moving. This particular RLS issue may even cause couples to sleep separately, not a nice situation.

The three minerals that you will want to balance are calcium, potassium and magnesium.

Having a steady supply of them in your body may help prevent your leg cramps that are caused by the imbalance of your electrolytes. Make sure you pay special attention to magnesium, without enough magnesium your muscles can not relax after they contract, and most of you do not get enough magnesium. When changing your diet always check your changes with your doctor. A nutritionist can put a diet together for you once you get your clearance from your doctor. And as always you must eat well to be well.

I think. I read. I care. I inform. I coach.
This will really work, get back to me.
To you health

don george
wellness is my game

1(603) 686-7186
donm@dimoteenterprise.com

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How Do I Get Rid of Restless Leg Syndrome - Read This Review Now

2009-12-07T13:10:00.000+08:00

Unfortunately there are some circles within the medical profession that do not take this condition seriously. If you were to ask some of the doctors, how do I get rid of restless leg syndrome (RLS) you would get varying opinions not answers. Some doctors dismiss the condition saying it's a neurological disorder that is due to psychological and emotional imbalance. That is easy for them to say since they don't know how it really feels like.

Unfortunately it still has not been established what brings this condition about. As a result the available medical remedies and solutions are not comprehensive enough. RLS has been associated with illnesses like diabetes, anemia and renal problems. Whilst this may be true it's only in some of the cases not all of them. In the cases where there is a link between it and a particular illness then treating the illness usually deals with the problem too.

The symptoms of RLS also tend to overlap with symptoms of other illnesses as well. These are also the symptoms shown by people with insomnia, arthritis, stress and muscle cramps. So it's also possible to be wrongly diagnosed, treated and still finds that the condition has not gone away. So there are many angles to look at when trying to answer the question, how do I get rid of restless leg syndrome?

Other known causative agents of RLS are tobacco, caffeine and alcohol. In trying to get rid of your RLS your RLS you might want to consider cutting down or avoiding these substances.

How do I get rid of restless leg syndrome? There are some medicines that you could take but most of them have been known to have side effects that are more uncomfortable than the RLS itself. There are also some natural home remedies that have been tried, tested and proven to work. That's an option you can consider too.

Click Here Reastless Legs Treatment to get rid of restless leg syndrome for good. Click the link if you experience the following: Insistent, unpleasant sensations deep inside your legs that can feel like creeping, crawling, tingling, burning, pulling - even pain - anywhere along your legs (on one or both sides) from your thigh to your ankle.

Alternatively try this highly recommended solution at:
http://www.combatingrestlesslegs.info

Article Source: http://EzineArticles.com/?expert=Resselo_Macknot

Leg Cramps Remedies

2009-11-07T14:08:00.000+08:00

Leg cramps are something we all have suffered from at times, and something we all want to avoid. You are most likely to have muscle spasms in a foot, the side of your lower leg, in your thighs (the back of your thighs is most common), or in your calf muscle. They seem to occur at night, just when you need your rest and sleep. It can make sleep impossible, and can disrupt your sleep so much that the next day you are groggy and performing below your peak. The agony and pain of a leg cramp can be unbearable. There are things you can try as remedies and for the prevention of leg cramps.

There are some common factors that increase the chance of having leg muscle spasms, they include:

Muscle tiredness, muscles that have been overworked
Heavy, strenuous, exercising
Being dehydrated, not drinking enough water
Having a high body weight, but not necessarily being obese
Electrolyte imbalances
Medications you are taking, prescribed or otherwise
Being pregnant
A magnesium deficiency
A calcium deficiency
Motor neuron diseases can cause severe cramps

Overusing muscles through vigorous exercise is a common cause. Football, basketball, baseball, tennis, soccer, running, and even walking can bring on a painful episode of leg cramping. Sometimes standing on a surface like concrete for an extended period of time, having flat feet, or even getting your leg or foot into some awkward out-of-normal position can trigger them!

Medicines your doctor has prescribed can be the culprits too, of leg muscle spasms. Diuretics, anti-psychotics, birth control pills, steroids and statins are medicines that might be causes. Avoiding alcohol is always a good suggestion because alcohol will act as a diuretic and cause you to lose water, possibly leading to dehydration.

A severe case of leg cramps may result in tenderness and even muscle fiber necrosis. Necrosis is the localized death of living cells (as from infection or the interruption of blood supply).

Two things you can do to prevent painful leg muscle cramping is to drink enough water and to follow a proper and balanced diet. You must stay hydrated and you must provide your body with essential vitamins, nutrients, minerals, and electrolytes if you want to avoid having leg cramps. Basically, drinking enough water and eating properly are the two major things you can do for yourself to prevent leg cramps.

To get relief from a cramp in your calf muscle, try stepping away from a wall about two feet and then lean forward to the wall using your arms as a brace, and stretch out the cramping muscle. Do this slowly. You can also try stretching the calf muscle by slowly raising and lowering on your toes. Making a habit of stretching the muscles in your calves and thighs can help condition them and lesson the chances of, and severity of, muscle spasms. Massaging the leg muscles can also help.

Usually cramping legs are only a minor thing and something not to worry about. There are times however, that they may indicate a more serious condition such as diabetes or peripheral artery disease. Don't delay consulting your doctor if your leg cramps are regular and causing severe pain.

Something I have found very beneficial in combating my leg cramps is a product called Leg Cramp Away by a company named Native Remedies. It is an alternative, effective, safe, and natural solution for painful leg cramps. It's very easy to use. I think you will find it good to have on hand when you are suffering from leg cramps!

My BIO: I'm a software developer who has developed two applications that help people manage their health. I have successfully sold this software over the Internet for over ten years. Health and wellness are passions of mine. I hope this information has been useful to you. - Jake Hickory

Native Remedies is a market-leading brand of natural remedies specially formulated to offer a complete solution for holistic wellness. Leg Cramp Away by Native Remedies is an alternative, natural, and safe treatment for leg cramps. It is a safe, non-addictive, FDA registered natural remedy containing 100% homeopathic ingredients selected to temporarily relieve leg cramp pain.

If you want to know more about how to get rid of leg cramps with Leg Cramp Away, then I recommend learning more at either: http://www.squidoo.com/leg-cramps-remedies or http://legcrampaway.blogspot.com/.

I know Leg Cramp Away has worked wonders for me, I'm sure it will for you too.

I hope you have found this article helpful and informational, and I hope the last leg cramp you suffered was the last one you ever have. Wishing you the best of health, Jake.

Article Source: http://EzineArticles.com/?expert=Jake_Hickory

Treatment For Leg Cramps

2009-10-07T13:07:00.000+08:00

Anyone can suffer from leg cramps, and most of us do at some time or another. When you get one, you want a treatment for it now! Not later.

When you have a cramping muscle in your leg, it can be agonizing and you want relief fast. Your leg muscles need an adequate supply of oxygenated blood and the proper amount of electrolytes to prevent painful spasms. If you stay hydrated by drinking water, and eat a balanced, nutritious diet, you can go a long way in preventing leg cramps.

Doctors and scientists have not yet been able to discover the exact reason why people suffer with leg cramps. In fact, perhaps your doctor has prescribed conventional medications for you that may cause them, or increase your chances of having them.

There are some people who are more likely to have leg cramps:

Athletes or triathletes because of their extreme muscle use
Sportsmen such as hunters, who have high exertion during their activity
If you are pregnant, your chances increase
The elderly
Those who are overweight
Those who are ill

There is a natural, safe, and alternative remedy that is a very effective treatment for leg cramps or lessening their symptoms. Did you know that natural remedies are available for just about any malady you might have?

A natural remedy is a natural substance or herb that is prepared, processed, or formulated for its medicinal properties using only natural substances. In contrast, most Western health systems are based on synthetically produced medicines. Sometimes these often used conventional methods and medicines for treating our ailments are not the best choices. Alternative, natural treatments can work as well and very often without as high a cost.

Leg Cramp Away by Native Remedies is an alternative, natural, and safe treatment for leg cramps. It is a safe, non-addictive, FDA registered natural remedy containing 100% homeopathic ingredients selected to temporarily relieve leg cramp pain.

If you want to know more about how to get rid of leg cramps with Leg Cramp Away, then I recommend learning more at either:
http://www.squidoo.com/treatment-for-leg-cramps
http://legcrampaway.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Jake_Hickory

Pregnancy Tips - Fighting Leg Cramps

2009-09-23T10:55:00.000+08:00

A painful side effect of pregnancy can be the nightly leg cramps. These painful cramps most often strike when you're in a deep sleep and towards the end of the second trimester of pregnancy. They are excruciating but you can proactively prevent them. This article will give you tips for preventing them. By following a few guidelines and about 2 minutes of leg exercises nightly, you may never have to contend with these painful spasms again.

What causes pregnancy leg cramps?

When pregnant, our bodies go through a major metamorphosis and the additional weight our legs must bare can have an impact on muscles and you can have sciatic pain and femur pain as well. Leg cramps can happen at night due to many factors such as the weight gain, dehydration, poor circulation and vitamin deficiencies. By dealing with circulation, eating well and getting some help from your spouse, you can reduce the chances of having these pains which disturb your much needed rest.

Pregnancy and Vitamins

Be sure you take your prenatal vitamins during pregnancy. Getting enough calcium, magnesium and potassium can reduce the chances of painful leg cramps. Eating a daily banana can increase your potassium levels and reduce the chance of painful muscle spasms like leg cramping.

Hydration

Be sure you're well hydrated. Many pregnant women avoid having a drink before bed to reduce nighttime waking to urinate but dehydration can cause problems with muscles and increase your chances of having leg cramps.

Circulation

Circulation is very important when you're pregnant and can really help you minimize the frequency of aches and pains. If you suffer from repeated problems with leg cramps and other aches and pains, consider taking a nightly bath and soaking with witch hazel which can help with swelling and circulation.

Before you retire for the night, ask your spouse to massage your thighs and calves for you.

Leg Cramp Exercises

Before you retire lay in bed and raise one leg and flex your toes several times. Then rotate ankles clockwise and counterclockwise about ten times each. Then do the other leg.

A combination of all of the above can help you feel better during pregnancy and reduce the likelihood of night wakings with excruciating leg pain.

Suffering from pregnancy leg cramps? Looking for information about health and wellness during pregnancy? Visit The Pregnancy Glee blog for helpful tips and discussions and Health Niche Blog for general health and wellness information.

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How to Get Rid of Leg Cramps

2009-08-31T13:05:00.000+08:00

When a painful, agonizing leg cramp strikes you, you want to know how to get rid of that leg cramp and how to prevent any more from occurring. There are a few conventional treatments you can try for yourself, and there is a great alternative treatment that is worth consideration.

A leg cramp occurs when a muscle spasms with involuntary contraction. It is the familiar charlie horse - a painful knot in the calf, hamstring, quadriceps, or even foot. The agony can last only a few seconds or up to fifteen minutes ... or more. Painful leg muscle cramps often occur at night and can disrupt your sleep.

To prevent leg cramps you must stay hydrated, and follow a proper, balanced diet. These two things are important because the muscles in your legs must have an adequate supply of oxygenated blood and the proper amount of electrolytes. These are simply facts of the way we human beings are designed. When you lack in water intake and proper diet, your chances of suffering from cramps in your legs increases.

Drink water. Eight glasses of water a day is a good guideline. Before you exercise, make sure you do some stretching and warming up before you go full-bore into that basketball or tennis game, or even before you begin your workout walk.

Eat a healthy diet. This will help reduce your chances of suffering from leg cramps.

Consult a health professional as what should be included in your diet. To help prevent leg cramps, it is important have the proper amount of vitamins, minerals, and electrolytes provided in your diet. Potassium is necessary to help fight against leg cramps. Potassium can easily be obtained by eating bananas, a very healthy food.

Sometimes, keeping hydrated and eating a healthy, balanced diet are not enough to keep leg cramps away. You may need something more.

Natural, safe, and alternative remedies are often very helpful in getting rid of leg cramps and lessening their symptoms. Natural remedies can be very effective in getting rid of leg cramps. Natural remedies are available for just about any malady you may suffer.

There are natural remedies for practically all ailments you may suffer from. A natural remedy is a natural substance or herb that is prepared, processed, or formulated for its medicinal properties using only natural substances. In contrast, most Western health systems are based on synthetically produced medicines.

If you want to know more about how to get rid of leg cramps with Leg Cramp Away, then I recommend learning more at either http://www.squidoo.com/how-to-get-rid-of-leg-cramps or http://legcrampaway.blogspot.com/.

I'm a software developer who has developed two applications that help people manage their health. I have successfully sold this software over the Internet for over ten years. Health and wellness are passions of mine. I hope this information has been useful to you.

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Leg Cramps - Causes and Cures

2009-08-17T11:10:00.000+08:00

An involuntary contraction or spasm of a muscle in the leg or foot can lead to leg cramps. Leg cramps usually occur at night or after an exercise session or from exertion. This can even lead to lactic-acid buildup.

You should try to flex your toes to ease a cramp. Breathing deeply and relaxing at the same time also helps to give relief from leg cramps. As oxygen is taken through the muscles the cramp releases and you can slowly massage the leg. You should try massaging toward the heart so that you drain the lymph. This will also help in the increased circulation and blood flow to the muscles.

Deficiencies in B-complex vitamins are the main cause for leg cramps. Pain in the muscles or joints can be attributed to lack of vitamin-C. You should eat nutritionally balanced foods, such as spinach and other green leafy vegetables having sufficient amounts of these nutrients to get relief from this condition.

Chamomile tea with fresh ginger is another excellent remedy. Chamomile helps in relieving cramps by acting as a sedative for the nerves. It is also high in calcium, magnesium, and other trace minerals. Ginger helps in increased blood circulation and brings warmth to the body. You should be cautious and increase your calcium intake. By adding sufficient amount of yoghurt, milk in your diet every day, you can avoid leg cramps. You can also opt for other calcium fortified foods in your diet.

If the problem of leg cramps that you suffer has nothing to do with nutrition, you should consult a nutritionist, or a trainer who would help you gain fitness or conditioning that will help you to root out the problem.

Muscle cramps can also occur among athletes especially when they are dehydrated. You must increase salty foods after exercise as that would help retain fluids and prevent dehydration. You must drink water in proportion to the amount you sweat when you exercise. You should also practice other relaxation techniques and avoid sitting in the same posture for a long time. Sitting for long hours in front of the computer or TV can also lead to leg cramps. It is essential to have small breaks between working hours and eat the right food that will help you guard against this problem. If all the above said recommendations fail to work and if leg cramps still persist you must consult a health care professional to rule out any other serious problem.

Disclaimer: The contents of this article are for informational purposes only. We aim to be as accurate as possible, but there may be some unintentional omission of information. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on within this article.

Tom Chuong is an Alternative Health Consultant. Currently, he is writing health articles on topics related to Best Diet Pills, and Herbal Remedies.

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Leg Cramps and Its Causes

2009-07-01T11:07:00.001+08:00

A muscle cramp is involuntary that sustained tightening of one or more of your muscles. It can sometimes result in intense pain and an inability to use the affected muscles. Leg Cramps are very powerful contractions of the muscles in which pain occurs in lower leg. Night leg cramps often occur just as you're falling asleep or just as you're waking up. The other leg cramps occurs after exercise especially if you are dehydrated, overtired or overheated.

Leg cramps usually aren't serious, but in rare cases, they can be symptoms of intermittent claudicating which is a form of atherosclerosis that causes inadequate blood supply to the legs.

Some of the causes of leg cramps are mentioned below:

Our body needs some elements to balance, if there is a chemical imbalance such as magnesium and potassium in the body, it can cause leg cramps. If a person breaks a bone, the muscles surrounding the area will sometimes spasm as a means of protecting it. This is the body's clever way of immobilizing the bone and stabilizing it. In pregnant women, leg cramps often arise due to changes in the calcium metabolism. In this case, sometimes a doctor will start the patient on a course of calcium supplements if the pain is significant. Calcium deficiency can be an issue for people other than pregnant women and can be the cause of their cramps too.

Home remedies for leg cramps are mentioned below:

Minor cramps can often be prevented by drinking enough water and stretching before and after exercise. The remedies may help prevent and relieve leg cramps, according to some health professionals. You can use a warm towel or heating pad to get relieve from pain. You can also drink 15 grams of fresh bathu juice daily with an empty stomach also don't add salt and sugar to it.

Participate in Girls Forum. Also read about Facial Exercises and Skin Whitening Remedies

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Fractures, Bone Pain, Foot Or Leg Cramp Treatment

2009-06-06T11:24:00.000+08:00

Fractures, bone pain, foot or leg cramp during post menopause can also be referred to as Osteoporosis. Bone strength slowly decreases and causes the skeletal system to become more fragile. Bone density represents about 70 percent of the bone's strength. When osteoporosis exists, the bone become porous, giving the body a greater chance to have fractures, bone pain, foot or leg cramps.

Post menopause is the final phase of the transition of your body caused by hormone levels changing with your age. Most women over the age of 50 should consider having a test done that measures the density of your bones.

Considering having a bone density test done by a physician is a diagnostic test that will measure the amount of minerals left in your bones allowing the doctor to determine whether or not osteoporosis has set in.

These tests have been debated as to whether or not your physician has enough evidence to administer the proper medication to treat these symptoms. The testing is very valuable because it will give your doctor the proper information to administer hormone, and/or drug treatment.

There is a number of prescription drugs used to treat these symptoms. Hormone replacement therapy (HRT) is one way to treat these symptoms. Replacement hormones consist of synthetic estrogen, and or, progestin. These hormones replace a woman's depleting hormones allowing the body to be relieved of the symptoms of menopause. These replacement hormones, if taken up to five years after menopause begins can stop the effects of osteoporosis. It is estimated that HRT can give a 50 to 80 percent decrease in vertebral fractures, and a 23 percent decrease in non-vertebral fractures if taken with a five year use. There are side effects to HRT which include bloating, nausea, breast tenderness, vaginal bleeding, fluid retention, weight gain, depression, and a possible increase of migraine headaches.

Herbs have also been used to treat osteoporosis such as Vitex, also known as chaste berry. This herb is known to even out hot flashes, mood swings, and restore vaginal lubrication.

The symptoms of fractures, bone pain, foot or leg cramps are feelings of power surges throughout the body, and can be very uncomfortable.

Along with the hormone/drug treatment, there are also natural ways to fight fractures, bone pain, foot or leg crams during post menopause.

By drinking milk, eating calcium rich foods, such as broccoli, deep green leaf lettuces like kale, and taking calcium supplements. Doctors recommend that you take 1,500 mg., along with magnesium because it will work with your body to help you absorb the calcium better. Foods to avoid during this time are caffeine, including chocolate, alcohol, and spicy foods. You can also increase your diet with foods like soy tofu, and soy products because they are rich in isflavones. By utilizing these mediums you can delay the natural causes of fractures, bone pain, foot or leg cramps, during post menopause because when you lose bone density, you can not get it back.

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How to Stop Leg Cramps and Spasms

2009-05-05T11:19:00.000+08:00

A muscle cramp or spasm is a sudden, uncontrolled contraction of a muscle. This type of pain is most commonly experienced in the legs, and therefore often called a leg cramp or a "charley horse."

The exact cause of a leg cramp is not completely understood, but there are some factors that are thought to contribute to this condition:

• Muscle fatigue
• Heavy exercising
• Dehydration
• High weight (not necessarily obesity)
• Electrolyte imbalances
• Medications (statins, prednisone, others...)

The most common cause that is typically seen in patients who develop leg cramps is exercising in an unusual way, meaning either more activity or a different exercise. Leg cramps are more common in young (adolescent age) and older (over 65) patients. Patients who weigh more are more prone to developing leg cramps. Also, some medications can cause side effects of leg cramping.

'Charley-horses' is the first place your body targets when you are dehydrated. Drink lots of water! I recommend purified water and Mineral Water mixed 50/50. The Mineral Water is going to put back into the muscles the minerals they are losing on a daily basis. You must drink beyond your thirst to get the benefits of hydration.

I suggest that adults and children drink 40 ounces of water per 100 pounds of body weight every day. Realize that exercise, ambient temperature, and state of health affect the water needs of your body.

In the evening take a hot bath with 2 cups of dissolved Epsom salts and soak for 30 minutes. Afterwards, if you have something shaped like a cylinder and made out of hard material (think of a large rolling pin you would use for pizza dough or something) place it under your leg and push down and roll it back and forth...this should massage the spasms out of your leg. It will hurt while you're doing it, but more so the type of pain that actually feels good, in the long run. Afterwards massage an analgesic cream into the area. You will start feeling better very quickly.

Take 500mg of calcium and magnesium every evening. This will help stop the cramping as these minerals have a significant relaxing affect on the muscles.

Eat a diet with lots of fresh green vegetables. These vegetables uncooked have tremendous amounts of minerals that will feed the muscles. Today's diet is greatly lacking in fresh vegetables and fruits. The water that's contained in vegetables and fruit has the greatest absorption of minerals into the body.

I strongly recommend that people take a digestive enzymes capsule every time they eat to optimize the absorption of the foods they are consuming. Without enzymes your body cannot absorb food. This is one of the reasons that people are constantly hungry - their body is no longer producing enzymes in their stomach. This is common nowadays because of lifestyle (consuming fast food daily) and illnesses.

If you find this problem continuing you should see your medical doctor because it's possible it could be a more serious problem and will need medical investigation.

Cherokee Bille http://www.cherokeebillie.com

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Running Cramps - How to Get Rid of Them

2009-04-04T11:15:00.000+08:00

Everybody hates getting running cramps. It affects everyone, including sports enthusiasts that are in their best shape.

Cramps usually occur when one is performing upright, jolting, vigorous activity like aerobic dancing and running. Though lots of swimmers and cyclists often experience this kind of muscle pain, runners are usually the victims.

The main cause of cramps is not understood fully. There are theories that the tension from tugging organs and muscles result to pain and contraction. Whatever the cause is, it sure is painful, and to avoid getting running cramps, here are some suggestions:

Running cramps are related to how you breathe and eat. It is advisable to do stretching and warm-ups before and after every workout to stretch your muscles and avoid cramps.

A good diet can help you avoid getting running cramps as well. Always drink enough water to stay hydrated for the run. Always stop for a drink, do not wait to feel thirsty. Drink lots of water after your run or drink sports drinks. Colas are not substitute for water, so refrain from drinking too much of it. Keep this in mind especially when running in high temperature.

Eat loads of bananas for potassium. This can help in avoiding running cramps. And also take full deep breaths when running. This ensures for body enough oxygen to last you the lap.

Do not overextend yourself and try to run a course that is not par with your capability. Do not force yourself to run a thousand miles when you know you cannot do it. It is okay to challenge yourself, but do it gradually and at a minimal pace. Allow your muscles to build up and handle the distance.

When you do experience running cramps, do not panic. It usually goes away on its own. But if ever it does not, do not try to finish the course with the running cramps. Stop running and rest for a while before attempting to run again. If you don't want to stop, you can try slowing down until the cramps go away.

While resting, gently massage the muscle. Do this massage in a circular motion to try to lessen the contraction. Stretch your legs straight and tight; hold it straight for as long as you can or until the running cramps go away. To relax the muscles, apply heat. Be careful not to burn yourself though.

Robert Grazian is an accomplished niche website developer and author.

To learn more about running visit Running For Beginners Site for current articles and discussions.

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Review RLS (Restless Leg Syndrome) Drug and Supplement

2009-03-03T11:13:00.000+08:00

Restless leg syndrome, also known as RLS, is one of the most common neurological disorders. It affects about 10% of the population today. This disorder is mainly triggered when the affected limbs are kept in a still position for long periods of time. This can be while watching a movie, traveling in an airplane or even taking a long car ride. Whenever the leg is inactive for a period of time, or in a still position, this disorder is triggered.

This causes creepy sensations in the legs that feel as though something is crawling on the leg. This is also accompanied by twitching of the legs and can also be accompanied by leg cramps. It is quite painful, especially when it happens in the middle of the night. RLS is a common cause for insomnia, since the person who is affected by the disorder has trouble sleeping through the symptoms.

These uncomfortable feelings can be easily corrected by moving the affected limb. In this case, moving the limb around can be helpful. This is the quickest way to get rid of the feeling. Often, those who sit in a single place for a long time, choose to get up from their desks and take a walk. In airplanes and car rides this disorder can be dealt with by rotating the ankles while sitting in the seat of the plane or the car. This improves the blood circulation and gets rid of the numbing sensations.

Another very good treatment that has been proven and prescribed throughout the years by many doctors is Quinine. This helps provide the victim with relief from the symptoms. Quinine has long been given to athletes as a muscle relaxant. This also helps in getting rid of all the cramps, or the pulls, that arise due to this disorder, and it also helps to provide relief from involuntary muscle spasms.

Quinine is also known to have many other attributes that make it a perfect choice as a treatment for restless leg syndrome. Quinine should be prescribed by a doctor who will set the appropriate dosage for the patient depending on the patient's medical history. This includes the various effects of quinine on a person's body.

Quinine is also taken as a prevention drug against malaria. Traces of quinine are often mixed with Vitamin E, and a counteraction is thus created for RLS treatment. Vitamin E is used because it promotes the flow of oxygen to the leg, which helps in getting rid of cramps and other uncomfortable sensations that occur due to RLS. Patients who undergo Quinine therapy have reported having decreased RLS episodes. Over time, RLS symptoms can be managed through Quinine therapy.

Visit our website to learn more about quinine & restless leg syndrome. Progressive Health Inc provides supplements that help replenish nutritional deficiencies caused by various health conditions such as RLS.

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Natural Remedies and Solutions For Restless Legs

2009-02-02T11:12:00.000+08:00

RLS, or restless leg syndrome, is something that affects almost 10% of the population. It is the most common neurological disorder in the world. This sort of disorder is known to cause restlessness of the legs as suggested by the name. This means that the leg suffers cramps or a feeling of tingling sensations. It is often triggered by keeping the leg idle for long periods of time.

This happens when a person travels in an aircraft, or travels for long periods of time in a car, or even falls asleep on a chair for a long time. Cramped positioning of the legs will trigger this disorder, which can be very painful at times. Often sufferers wake up in the middle of the night with leg cramps. This disorder also causes twitching, or involuntary movement, of the legs while sleeping. Because of this, RLS causes insomnia in many patients as those suffering are unable to sleep through the symptoms.

Until recently, prolonged periods of inactivity were thought to trigger the disorder. Relief is provided when the sufferer starts stretching or moving the affected limbs. This can include taking a walk, or stretching the leg, or even moving the toes of the legs in a circular motion. This helps in resuming the flow of blood and oxygen to the legs, which helps in getting rid of the cramps or the creepy sensations that happen due to RLS.

Quinine is a medication that is used to treat RLS. However there are also many natural remedies available that can effectively deal with RLS symptoms. Many people prefer these natural remedies because of fewer instances of side effects. There are many remedies that are commonly available in the market that help in providing relief such as herbs, essential oils and vitamins.

They help in effectively treating the pain caused by leg cramps. Many people have benefited from such a diet. This is mainly because these agents circulate the flow of blood and oxygen to the legs so that there is no chance of cramps. Also, when Quinine is mixed with Vitamin E and consumed, it has the ability to relieve the patient of many of the painful symptoms of RLS.

Yoga is another great cure for RLS. This is because Yoga relaxes the muscles in the legs. Tests have shown that the relaxation is caused by increased oxygen flow to the muscle. This will help to decrease the pain and cramps that are brought about by prolonged periods of inactivity. RLS symptoms are treatable. Natural treatment usually provides relief.

Visit our website to learn more about Solutions for Restless Legs. Progressive Health Inc provides supplements that help replenish nutritional deficiencies caused by various health conditions such as ADHD.

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The Facts About Restless Leg Syndrome

2008-12-30T14:36:00.000+08:00

Restless Legs Syndrome or RLS is a very poorly understood disorder and it is often misdiagnosed. It is believed to be neurological in origin. It is a common cause of pain in the legs or abnormal sensations and the sensations can range in severity from a feeling of uncomfortable to irritating or painful.

It is generally characterized by the unpleasant sensations in the legs, with an uncontrollable urge to move the legs for relief. Most patients with RLS may also suffer from sleep disturbances with periodic movements of the legs, either during sleep or while they are awake. It can make you feel like you must get up and move around and when you do get up and move around, the unpleasant feeling seems to go away.

The most distinctive aspect of the condition seems to be that when lying down and trying to relax, the symptoms are activated. Patients with RLS often use words such as tingling sensations, burning sensations or a creeping and crawling to describe how they are feeling.

When they move their legs, it seems to ease the feelings, but only for a short time. The same unpleasant feelings can occur in the arms too. Restless leg syndrome normally begins very slowly, but over time, the legs will become more affected and although less frequently, it can affect the arms.

Restless legs syndrome does occur in both sexes, although the women may be more at risk. It can affect members of the same family and it may even be an inherited condition. Symptoms usually get gradually worse over time and can become severe enough to be disabling. The symptoms seem to be more severe during the evening and night and much less severe during the morning.

What are the most common symptoms in restless leg syndrome?

There is a desire to move the legs, along with both unusual and uncomfortable sensations within the legs. The restless movements are actually a response to try and relieve the discomfort. The symptoms are progressively worse at rest or during inactivity and can be temporarily improved by moving the limbs.

Restless Leg Syndrome is a condition that is present for life and it can get even worse over time. There are other medical conditions that are similar to restless leg syndrome, such as: diseases of the muscles, conditions involving the joints, nerve disorders and circulation problems. Some of the available treatments can help to reduce the symptoms and improve function.

The common causes and risk factors of Restless Leg Syndrome include the following: family history of RLS, smoking, an iron deficiency, any type of chronic disease, stress, fatigue and anti-nausea or anti-seizure drugs.

The common symptoms include: problems sleeping, unpleasant feelings in the legs and twitching of the legs during the night.

The common treatment consists of: pain relievers to help with the mild to severe symptoms. Patients with severe varicose veins in their legs may receive some benefit from wearing support hose, getting some daily exercise to help your mobility.

You may also find some benefit from physical therapy. This might involve some stretching exercises. You might also consider the use of Jacuzzi baths, alternating hot or cold packs, massage of your limbs or the use of vibratory or electrical stimulation to your feet and toes before going to bed.

If you smoke, consume caffeine or alcohol, you might try to decrease the amounts of each to provide some relief.

Mickey Lieberman uses his diverse medical background and experience to research helpful health information on numerous diseases and illnesses and provides useful resources for over 100 different medical conditions. For further information, Go to http://www.helpful-health.com/diseases/restless-leg.html.

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Vitamin B12 and Nocturnal Leg Cramps

2008-12-17T11:00:00.000+08:00

Can vitamin B12 help nighttime leg cramps in the elderly? Some research in Taiwan suggests that a combination of vitamin B12, vitamin B6, and riboflavin does.

Scientists at the Tapei Medical College recruited 28 elderly patients who had nocturnal leg cramps that sometimes interfered with their sleep. Giving them a vitamin B supplement providing 250 micrograms of B12, 30 mg of B6, 5 mg of riboflavin, and 50 mg of thiamine) for three months, the doctors found that 86 per cent of their patients who took vitamin B enjoyed complete remission for noctural leg cramping. In their view, safe and effective vitamin B should be the treatment of choice for nighttime leg pain in older people.

One thing you need to know about this combination is that the doses of these particular vitamins are higher than you'd find in a "complete B," "B-50," or "B-100" supplement, so you'd need four separate vitamin B supplements, B6, B12, riboflavin, and thiamine, to get the right amount. Your natural health products store should be able to help you find the right dosage, but be sure to check against the label to get enough vitamin B (and don't buy less just because the clerk wants to sell it to you).

It's also important to remember that leg cramps can have many causes. It's always a good idea to get regular checkups at your doctor's office. If you have daytime leg cramps, if your leg cramps started when you started a new blood pressure medicine, or if you have pain when you walk, be sure to see your physician to make sure you do not have a more serious condition.

Robert Rister is the author or co-author of nine books and over 2,000 articles on natural health including Making Mattress Magnets More Effective.

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Chronic Leg Pain Problem Solution

2008-09-12T09:16:00.000+08:00

Cause of chronic leg pain.

Your freedom of movement, in this case the use of your legs to move around is a critical part of the joy of life. However, as you read this, there are thousands of people missing out on the joy of life, unable to use their legs for movement due to the often excrutiating leg pain of intermittent claudication. That condition is caused by a decrease in blood supply to the legs, and therefore a reduction in oxygen to your lower extremities, and that is what triggers or causes the leg muscle pain.

Of course the more you walk, the more oxygen is required by your legs, therefore the greater the discomfort you experience. This disorder if left unattended can easily lead to gangrene.

Conventional medicine has zilch or almost nothing to offer, and the best medicational attempt is use of a drug Pentoxifylline, which not surprisingly carries undesirable side effects that are worse than the burning leg pain, such as extreme diziness and vomiting. Because the drug is useless, hardly providing any leg pain relief, and for lack of nothing better, most people reluctantly go for the ordeal of surgery, unaware that there is an effective natural solution.

Leg pain problem solution.

From the realm of nature by way of ayurvedic medicine, there is indeed a natural and clinically proven effective solution to chronic leg pain and without any bad side-effects. It is a powerful herbal mixture of at least nineteen different herbs, from the mountains of Tibet, that directly stops intermittent claudication.

In 1985, in a remarkable double-blind clinical study, all intermittent claudication patients administered the herbal mixture, were found to have a full 100% increase in the distance they could walk pain-free, and all patients reported no side effects whatsoever. Since then a series of clinical tests in Japan, Switzerland, Sweden and Britain have confirmed those exact excellent results as repeatable.

You have not heard of this natural solution before, because it cannot be patented, meaning no profits in it, therefore every effort is made to keep you out of the loop of knowledge of the relevant facts

You should be aware that it takes at least three months at the minimum to achieve the full health benefits of this herbal mixture, and it is in TABLET form for your convenience. The clinically recommended dosage comes with the product, of course, and decreases after the first four weeks.

Padma promotes health circulation.

Padma is a highly researched alternative health supplement, consisting of 18 herbs, no joke. In the Tibetan tradition, health and wellness maintain your body's equilibrium. Circumstances such as deficient diet, lifestyle, stress and seasonal conditions can disturb that balance. The carefully chosen herbs in Padma support the body's natural function to maintain good health and balance.

This is an all natural and safe and effective Tibetan herbal formular that has been in active use for centuries, and counting. Clinical studies now confirm the health supportive benefits of this particular formula, along with proper diet and exercise to gently restore your health balance. It supports the immune system and the ingredients are notably rich in antioxidants and go the extra mile, as it were, to promote health circulation in your legs naturally.

Alice Springs with backgrounds in nutrition and health, blogs about the amazing natural health therapies and the safe natural clinical answers that big pharma does not want you to know. Relevant links deleted by author available at: http://www.healthbodyhuman.com/chronic-leg-pain-problem-solution

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Building Leg Muscle - Workouts To Tone Up Your Legs

2008-09-04T08:00:00.000+08:00

Image via Wikipedia

* BARBEL LUNGES

Your first exercise to be done with a generous amount of weight so that 10 reps gets you a tad winded. This is one exercise which will be done with lower reps, 3-4 sets of 15. Don't forget to do this PER LEG. Watch to ensure the back foot stays properly inline and your hips are not flaring outwards. Also make sure your lead leg knee does not wobble in. Take your time until you can do them fluidly.

* ONE LEG HACK SQUATS

A very intense exercise so you need to watch your form for safety and effectiveness. The mid of your knee should line up with the outside of your foot. Try not to let your hips get into too much momentum, just lighten the weight. 3x25 per leg with very light weight is your goal here. Pull your belly button into your lower back during this exercise.

* CABLE INNER THIGH PULLS

To help tighten that flabby inner thigh area which most women complain about. 4 sets of 25 per leg at a moderate weight is your target. Keep the movements slow and controlled without too much momentum from your hips. Pull your belly button into your lower back as I always preach…….and you are set.

Your last exercise is also an anaerobic activity which helps with fat burning. I save this for last because it will make your legs feel like noodles yet firm them up. You want to focus on form, then speed, then height. The bonus here is you also get to firm up your tush with this exercise. Start off with 10, rest for 30 seconds and then do 20. Rest for a minute and do 20 more. Now stretch your quadriceps, hamstrings, calves and glutes. For week 3 and 4 on this program I would add one more set of 10.

Try this out 1-2 times per week for a month as your leg workout to supplement your training or use this 3 times per week to focus on leg tightening results to be slightly more drastic.

Article courtesy of Jason Thomas. Discover How You Can Build Muscle With Immediate Effective Results Using Proven Simple Steps, Go to: http://omni-innotech.com/BuildMuscle.html

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The Top 10 Leg Exercises

2008-09-01T09:50:00.001+08:00

Working on your legs can improve your stamina, shape and overall fitness. If you don’t work on your lower body as well - you won’t see the kind of ‘whole body’ benefits that you CAN achieve and the body shape and won’t be in proportion. Great leg and butt exercises are a must. Here are my current top 10 leg exercises:

1. Step Calf Raises

This exercise is great for toning the calf muscles - you’ll need a step and some dumbbells. Stand on the step and position your feet so that the heels are slightly off the edge. Hold the dumbbells to the side and push up on to your toes.

2. Lunges

Stand holding dumbbells at your sides with your feet about a hip width apart. Step forward with one foot - when the foot hits the floor bend it and lean forward so that your other leg bends towards the floor.

3. One Legged Squats

Stand sideways next to a wall and place the palm of your hand on the wall just under the level of your shoulder. Extend your arm and position your body so you feel comfortable - you’ll use the wall for balance and support. Make sure that the foot that isn’t next to the wall is at a 45 degree angle and bend the leg nearest the wall back. Keep upright and lower your body until the knee that isn’t bearing your weight is close to the floor then push back up again.

4. Hamstring Bridges

Lie down flat on your back. Keep one foot on the ground and lift the other one up and hold it there. By using your hamstrings in your leg you can lift your body and then lower it back down again.

5. Squats

Using either dumbbells or a barbell, stand with your feet a shoulder width apart and lower yourself down until your knees are fully bent at a 45 degree angle and you are squatting. Push up until you are upright again.

6. Dumbbell Step Ups

Take your dumbbells and use one leg to step up on the step. Then step up with the other leg and step down again.

7. Dumbbell Plie

Squat down with your legs around a shoulder width apart. Hold your dumbbells in front of you with the palms of your hands facing inwards. Move into a standing position whilst opening your arms in a T position.

8. Leg Presses

Sit on a leg press machine - your feet should be around a shoulder width apart. Without altering the position of your hips bend the knees to a 45 degree angle while lowering the weight, then push it back up, extending and straightening the legs.

9. One Legged Press with Exercise Ball

Sit on your exercise ball and walk/roll forward until your knees are bent. Straighten out one leg, keeping the other one bent. Use the heel of the bent leg to push up on the exercise ball and push down on the heel of the extended leg as it drags in the movement.

10. Leg Circles with Exercise Band

Lie flat on the ground with one knee bent and the foot placed flat on the floor. Then extend the other leg straight up toward the ceiling. The band should be wrapped round the foot that is pointing upwards. You need to hold both ends of the band in the hand on the side of the leg that points up - keeping your leg straight, start to make circles with your leg at the hip in a counter-clockwise direction. Reverse and switch legs.

If you are unsure about the best leg exercises for your exact fitness level then an online personal trainer or a personal trainer at your local gym will be able to give you the best advice.

About The Author: Celebrity Personal Trainer in NYC Terri Walsh has been training clients for 25 years. She is the author of DIVA, The Fitness System To Unleash Your Female Power (Berkley) and owns and operates a successful online personal training practice as well her private gym TW Personal Training NYC .

Article Source: http://EzineArticles.com/?expert=Terri_Walsh

Ayurvedic and Traditional Chinese Medicine for Muscle Cramp

2008-08-16T11:42:00.000+08:00

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Aromatherapy

Ease your aching, cramping muscles with a delightfully soothing rosemary lavender massage. To prepare the blend, combine 3 drops each of German chamomile, rosemary, and ginger; 8 drops of lavender; and a If ounce of almond or avocado oil. Massage the oil into the affected muscles after a relaxing, warm bath. For a different blend, try Roman chamomile, bay, peppermint, and safflower oils. Other beneficial oils include marjoram and clary sage.

Ayurvedic Medicine

In Ayurveda, muscle cramping and spasms are caused by excess vata, which is increased by cold, too much exercise, or poor blood circulation. An Ayurvedic practitioner may suggest massaging the affected muscle with oil of shatavari to relax the muscle fibers. He also may encourage you to soak your feet in hot mustard tea.

Bodywork and Somatic Pradices

Acupressure and shiatsu are excellent modalities to address cramps.

Chiropradic

Specific chiropractic adjustment (SCA) can be especially helpful in decreasing muscle cramps through active stimulation of the nerves supplying the muscles. Electro muscle stimulation and either moist heat or cold applications can decrease muscle cramps. (Moist heat application is typically used for chronic cramping; cold application, such as ice, is typically used for acute episodes.) The chiropractor may also perform or prescribe cross friction. A nutritional consult should be obtained in cases of chronic cramping. For example, patients Who perience chronic charley horses (cramping of the calf muscles) may be deficient in electrolytes.

Hydrotherapy

Try one or more of the following treatments:

Apply hot or cold packs to the affected muscle for 20 minutes several times daily, until symptoms subside. Some people prefer the hot moist heat; others do best with cool compresses.

Take a hot bath-either immersion or sitz-for 20 to 60 minutes as needed.

Use alternating hot and cold compresses twice daily. Apply a hot compress for 3 minutes; replace it with a cold compress for 30 seconds. Repeat the sequence twice. You can add vinegar to the hot pack if desired.

Take a relaxing hot shower

Try a neutral (body temperature) bath

Traditional Chinese Medicine

Acupuncture Acupuncture can be used to relax the muscle and improve the circulation of blood to the affected area. Different acupuncture points and meridians are accessed, depending on the specific musde(s) that need(s) to be treated.

Acupressure Acupressure can be extremely helpful in relieving muscle cramps and spasms. The practitioner usually applies pressure directly to the affected area, and also massages relate acupressure points to increase the flow of blood to the area and balance the person's chi.

Chinese Herbal Therapy Muscle cramps may be treated with a decoction of corydalis (4 to 10 grams daily). Muscle soreness can be alleviated with Zheng Gu Shui, an externallinimeot designed to relieve pain and relax muscles.

Yoga and Meditation

Gentle, regular stretching using yoga poses can help ward off cramps, especially in the hamstring and calf muscles. Try the following poses: Head to Knee, Hero, Posterior Stretch, Spinal Twist, and Standing Angle.

Read out for First aid. Check out breastfeeding tops and constipation treatment

Article Source: http://EzineArticles.com/?expert=Robin_Brain

Finally, Treatment For Restless Leg Syndrome

2008-08-13T08:35:00.001+08:00

What is Restless Leg Syndrome (RLS)? RLS is a creepy crawly sensation in your legs that creates and irresistible urge to move them and can almost drive you crazy. As bad as this feels, the less talked about sister disorder, Periodic Limb Movements (PLM's) can be even worse.

Periodic Limb Movement's are an extension of Restless Leg Syndrome that occur after you fall asleep. The are sudden jerky limb movements that prevent you from falling into your deep restorative sleep. This can cause all kinds of adverse side effects such as stress, weight gain, and daytime sleepiness.

I hope you can see why you really need treatment for restless leg syndrome.

What are some of the various treatments for Restless Leg Syndrome?

The number and style of treatments for Restless Leg Syndrome are as varied as the number and style of people inflicted with this terrible disorder.

There are many medications that prescribed to treat RLS. Two of the more popular ones are Requip and Mirapex. I have also heard of people having success with clenazopam and cinemet.

Before considering medications though, many people are successful using sleep hygiene methods. They consume little to no caffeine, eat a balanced diet and exercise in the morning (not before bed which can compound the problem). Many even do stress relieving activities such as yoga.

Once again, everybody is different but improving your sleep hygiene is a good idea before trying medication.

Another preliminary strategy is to have your iron levels checked as some people have had success in treating their Restless Leg Syndrome by regulating their iron levels.

There are also many herb and vitamin 'cocktails' on the market that some people swear by and some people swear do not work.

Once again, the treatment for Restless Leg Syndrome is very individual and takes alot of trial and error to find the right solution.

It is important however to not give up. Restless Leg Syndrome can steal your life both in the daytime and at night.

You can find out much more about how to treat your Restless Leg Syndrome by visiting: http://www.squidoo.com/treatment-for-restless-leg-syndrome

Article Source: http://EzineArticles.com/?expert=Russ_Reynolds

Leg Sweeps - Adding Hands Back Into the Martial Equation

2008-08-11T10:09:00.000+08:00

Do you do a lot of kicking? Martial-arts leg sweeps, too?

When you focus on footwork, like the sweep, make sure you add the hands back into the equation.

A lot of martial artists separate their leg practice from their hand techniques.

Sometimes, the sweeps are accompanied by arm grabs. The arm grabbing is for judo practice. They are helping the leg sweep by unbalancing the opponent.

In a real situation, make sure your hands perform 'both' independently and in conjunction with your feet....

Possible Use of Hands with Leg Sweeps

* Push your opponent as you sweep the ankles
* Instead of a push, you could strike across the chest.
* Nose control as a take down -- sweep just assists (See "Wrist Locks: From Protecting Yourself to Becoming an Expert")Even the weakest of sweeps -- I mean an almost ineffective one -- will still drop your opponent on his or her head.

(Note: If you do know this control, please be careful. Your partner will drop faster than you can believe. I don't want any accidentally split open heads.)

Striking across the chest as you leg sweep and the nose control used with a sweep are examples of the hands and the sweep helping each other.

Don't forget to consider your hands as independent weapons, as well.

Let your hands do what they do.

Defend yourself as you normally would "up top." When the opportunity occurs, leg sweep. Don't stop what you are doing with your hands ... let the leg sweep happen by itself, when "it" wants to.

It's amazing when your hands can work independently, and you also allow your hands and your feet work together. They switch back and forth without thought.

Use the sweep as a tool. It doesn't need to be the backbone of your technique. Use it as an enhancement.

If you are in a close range for a tight sweep, you'll probably be close enough for elbow strikes and counters. This is a very close range....

Download my new, Free ebooklet, "Elbow Strike Counters": Free-- Learn a better Elbow Strike and a Practical Counter

Read an article about kicking speed:

Develop Speed Kicking.

Here's a site about punching harder and faster ...) Punch Harder and Faster

Article Source: http://EzineArticles.com/?expert=Keith_Pascal

Running & Muscle Cramps - The Nutrition Factor

2008-08-05T10:07:00.001+08:00

Everyone you talk to seems to have a theory about muscle cramps and running cramps in particular - eat bananas, eat oranges, take more salt, eat less salt. For some this may work, for most it doesn't.

Healthy Diet

All of our experts agree that it is beyond dispute that if you have an unhealthy diet it will contribute towards muscle cramps and they will explain in more detail how important proper nutrition is in the long term prevention and treatment of cramps.

Prevention in terms of nutrition comes down to consuming a mostly Fresh Food Diet that is high in minerals and avoiding ‘Empty’ foods that are high in sugar, low in minerals and introduce toxins and antibiotics into our systems.

Fast food of any type, fried food, processed or refined carbohydrates (such as cakes, biscuits and most types of bread), alcohol and excessive amounts of caffeine are all examples.

In terms of cramping, eating the wrong food does the following:

1) Reduces our muscles’ energy reserves and makes cramping more likely

2) Deprives the muscles of minerals required to relax and contract the muscles – particularly Calcium, Magnesium, Phosphorous and Potassium

3) Introduces toxins (preservatives, food colouring and flavour enhancers) that have a stimulatory effect on the muscles and tend to inhibit the relaxation response.

Kinesiologist and Osteopath, David Wells explains it this way:
“When you eat ‘fast’ or ‘junk’ food you are depriving your body of the right fuel but also increasing overall toxicity with flavour enhancers and preservatives which are stimulatory to the brain and therefore tend to produce increased muscle tone (i.e. switching on the muscle contraction), making it more likely that you will cramp.”

“All of these toxins have to pass out through the liver for detoxification and therefore reduce your energy output because the liver burns up your energy reserves trying to detoxify you. This results in you feeling tired and with less energy for your muscles to work."

Sports nutritionist Richard Renton agrees, "Being an athletic trainer and having worked with teams for a long time, after starting with a new team I could tell you after 2 weeks who’s going to get cramps & who’s not - poor diet or a good diet, their habits, whether they sweat profusely, whether they take care of themselves or not, you can tell. If they're drinking a litre of fizzy pop before they work out, and if that’s their only method of drinking water, that’s going to create a lot of problems.”

So a good diet with plenty of fresh food is something everyone who suffers regular cramps should take notice of. Gone are the days, particularly as we get older when you can eat anything you like because you're able to burn off the calories.

Athletes who used to try this suffered worse problems than cramps. Many elite endurance athletes of the 90's frequently suffered 'mystery viruses'. In actual fact these were regular illnesses which we all suffer, but because these athletes had such depleted immune systems they were more susceptible to regular attack.

If you're not eating a healthy diet, exercising regularly and suffering cramps, you're getting the early warning signs of worse things to come, so "clean up your act".

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is one of the internet's leading health information books and is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

How To Treat & Prevent Cramps

2008-07-31T17:27:00.000+08:00

You are feeling motivated and energetic so you decide to put on your gym gear (you know the ones) and jump in your car, then drive to your local gym. When you get there you scan in with and talk to reception maybe even walk up the stairs or do a warm up what ever it is you usually do. Next thing you know you’re on the x-trainer or running on the treadmill with the sweat beginning to drip and you begin to feel an excruciating tight pain in your calf which forces you to stop. Now I am sure most have you have experienced something similar before as I know I have and I would love to know everything possible to avoid this again in the future, right.

What causes cramps? They say some of the causes are abnormal or salt (sodium levels) potassium, magnesium or calcium levels in the blood due to sweating, dehydration from inadequate fluid intake and heat stress or cold stress. Whether it is some of the above, all of the above or none of the above we can agree that the end result of a cramp is still the same with the same outcome or process as explained below. Remember cramps happen in muscles that have a reduced blood supply.

So what exactly is a cramp? We’ve heard all types of things and rumors but what is it really? Well within the muscle there are muscle spindles which are stretch receptors that increase muscle contraction and there are also things known as Golgi tendons which are tension receptors that decrease muscle contraction when tension is high. When the muscle is fatigued muscle spindles make muscle contraction more forceful and Golgi tendon activity drops and stops protecting the muscle from over contraction. The muscle then becomes over-stimulated causing erratic involuntary contraction causing a cramp.

Some of you may now be wondering; well that’s great Jas but how do I fix it?

Well I’m guessing you have heard the saying that prevention is better than the cure so let’s start there. Some prevention methods in which you may choose to use are some obvious and not so obvious.

Be fit - Cramps can be less common in athletes.
Drink plenty of fluids.
Eat well with low fat - promotes blood flow within the arteries.
Stretch before and after exercise.
If you suffer from night cramps stretch before bed.
Avoid wearing tight clothing that restricts blood circulation.

If after all the possible necessary prevention strategies have been implemented you still experience a cramp you may simply chose to use one of the following methods to treat your cramp. Being a person that experiences cramps quite regularly I have found the following two techniques to be the most effective immediate treatments.

Stretch the cramped muscle as this increases the tension in the muscle, which in turn stimulates the Golgi tendons to increase their activity, and that signals the muscle spindles to decrease muscle contraction. Remember to stretch a muscle effectively you want to increase the distance between the insertion and origin (the two ends) of the muscle.

Massage the muscle as this may increase blood flow to the area therefore relieving the pain.
Note:

Consuming salt for cramps may lead to increased dehydration and cramps.

Water contains no calories so although it may reduce the risk of dehydration and cramps your body requires sodium chloride and other nutrients to fully re-hydrate so water may not be sufficient to fully re-hydrate, use healthy, clean food or another healthy drink with nutrients, calories and maybe even electrolytes and live a life without cramps now.

I hope you have gained some new insights to the maintenance of your muscle health and after you read this you have clicked on about the prevention and treatment of cramps.

Jason Grossman is a Co-founder of the fresh and ever expanding Company 'Absolute Passion' teaching people principles and skills in Business, Finances and Personal Management.http://www.absolutepassiononline.com Jason Grossman is also a Co-founder of the rapidly growing Health & Wellness Company ‘MaxSynergy™’ providing and offering various Health & Fitness products and services to exponentially improve the quality of your life now. http://www.maxsynergy.com.au Jason is a highly qualified, recognized professional in the Health & Wellness industry. For 8 years Jason has helped thousands of people improve the quality of their lives by using effective strategies and techniques specifically designed to easily meet your needs. Jason is also a professional motivational public speaker giving presentations on everything from personal Development, Health, NLP, business, marketing, sales and much more. If you have any questions just click reply and feel free to ask anytime. I will be sharing more in depth info in the upcoming seminars for more information for those who would like to simply learn more just see the attachment or click on the link below to visit our website.

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Hydrating Properly to Prevent Cramps

2008-07-02T19:06:00.001+08:00

Image by Maccu via Flickr

There are 2 factors that determine how well you are able to get fluid to where it’s needed during a race – Gastric Emptying (how quickly the fluid leaves the stomach) and Intestinal Absorption (how well the small intestine is able to absorb fluid).

Studies have shown that a larger volume of fluid in the stomach as well as the presence of carbohydrate and electrolytes improves the uptake of fluid.

In regard to carbohydrate concentration, the optimal amount is around 2.5g per litre of water (about 4-5% glucose). Higher concentrations tend to slow the process down, however for endurance athletes the benefits of higher energy replacement may be more preferable.

Interestingly, fructose (sugar from fruits) tends to absorb more slowly and may slow down the uptake of water.

If you can calculate your rate of loss of fluid per hour then you can easily assess your fluid requirements. To do this you should try to simulate your race conditions when you exercise and weigh yourself before and immediately after you complete your training – and with no clothes as they tend to absorb sweat.

Knowing exactly how much fluid you’re going to need will help you understand your body more and improve your overall performance

The problem then comes down to organising your equipment and the race plan so you can get the fluid you need. A lot of runners are using running belts with small 100ml bottles – however while this may be OK for training or cross-country or ultra distance events, it can hamper you during a race over a shorter distance.

For this you will have to weight up a risk versus gain strategy and take the time to get the fluid you need. A ‘slow down’ in a couple of sections to take on more fluid and electrolytes may pay big dividends in terms of completing the race at your best as opposed to slowing down with running cramps.

Note: Thirst is not a good indicator of your level of hydration – by the time you a thirsty your body is signalling a state of dehydration and if you are in a prolonged event, chances are you will not be able to get back ‘in front’ of your hydration levels. Your chances of suffering a muscle cramp and fatigue will increase.

As an example, I would call myself a recreational runner who occasionally competes in half and full marathons a couple of times per year. When I do this I get much better results when I plan a hydration/carbohydrate strategy.

I know I need about 900 ml per hour and a 4% glucose solution (with natural saccharides as well as protein) sports drink with plenty of electrolytes gives me enough sustained energy to maintain an 80% pace for the whole race.

Overall, I would always recommend a well formulated carbohydrate/electrolyte drink that will increase hydration and reduce the likelihood of leg cramps and muscle cramps caused by exercising over a continuous period in a hot, humid environment.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

Leg Cramp Training - Coaching Yourself to be Cramp Free

2008-06-08T09:25:00.001+08:00

Conditioning and strength does play a very important role in the onset of cramps. It’s thought that a muscle that’s not properly conditioned will have an earlier onset of fatigue and this may lead to increased nervous stimulation and cramping.

Typically physical trainers for ball teams know that in the pre-season games and particularly the games played in hotter conditions and over extended periods (especially in the case of extra-time) will result in a ‘deluge’ of cramps.

In fact, as athletes and coaches well know, delaying the onset of cramps or preventing them can make the difference between winning and losing or getting a top three finish.

And that’s where physical conditioning along with the techniques of nutrition, adequate energy reserves, hydration, stretching and massage all come into play.

Understand your body, look after it and then work on your weak spots – those calves or quadriceps or hamstrings that are cramping. Get a Plan!

Here’s how you begin:
• Train to a Plan – Initially you can do this by starting a regular and committed training program. Plan your training sessions, plan your meals, take time to stretch and massage. Develop a better and regular means of delivering water and electrolytes to your body. Begin a supplement program if you can’t get enough of the right fresh foods to support your activities.

• 10% Per Week - don’t increase your exercise by more than 10% from week to week as this can induce cramping.

• Hit The Gym - The main benefits of working out lie in the prevention of injury, strengthening and conditioning of the muscles and in rehabilitation following an injury.

• Train Specifically – The best training routine will more closely resemble the body posture and muscle mechanics you have as you are running. You can find exercises in the gym that resemble what you do when you run or perform your chosen sport.

This last point leads us to the next stage of your training plan. You need to understand that training a particular muscle to be more powerful won’t make that muscle more powerful in competition, unless the precise movement patterns used in training are very close to those used in competition – and for that reason you must start to focus on exercises and training plans that resemble your focus sport.

In the case of running, for example, most of the leg exercises you find in the gym get the muscle moving in the vertical direction. But to build up your running performance, you need to simulate moving horizontally. The same is true of other sporting disciplines.

I’ll talk about this in more detail in another article, however the place to start is to take an outside look at your training program regularly and start creating routines that get the muscles into action.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

What Causes Restless Leg Syndrome?

2008-06-04T09:21:00.000+08:00

Restless legs syndrome or shortly RLS, is a health condition in which legs feel very uncomfortable while sitting or lying down, especially at night. Usually it makes one feel like getting up and moving around. When doing so, the unpleasant feeling of restless legs syndrome might go away, sometimes it works and sometimes it doesn't. Restless leg syndrome affects both, men and women and can begin when you're young or as you get older. Restless legs syndrome can disrupt sleep thus leading to daytime drowsiness.

So, what causes restless leg syndrome?

Nobody actually knows the real cause for restless leg syndrome. Some research has been done and the researchers suspect it might be due to an imbalance of the brain chemical called dopamine. Dopamine sends messages to control muscle movement.

It has also been noticed that restless leg syndrome runs in families and that stress tends to make things even worse. If there is any changes in hormonal balance, that may worsen restless leg syndrome symptoms. Also, some women experience restless leg syndrome during their pregnancy and it disappears soon after the delivery.

However, restless leg syndrome is not related to some serious medical problems, but sometimes it accompanies other conditions and some of them are peripheral neuropathy. Peripheral neuropathy damages the nerves in hands and feet and sometimes it is due to chronic diseases such as diabetes and alcoholism. Also, iron deficiency might cause restless leg syndrome, it might cause or worsen restless legs syndrome.

Researchers assume that kidney failure might be the cause too, at least to some degree. This is when the kidney does not function properly, iron stores in blood can decrease and cause some of the rls symptoms. All these and some other changes in body chemistry may cause or worsen restless leg syndrome.

Some other, known causes of restless leg syndrome include muscle overexertion, prolonged sitting, dehydration, decreased potassium levels, neuromuscular disorders, such as Parkinson's disease, certain medications, such as albuterol, niacin, diuretics, and some calcium channel blockers and antipsychotic medications, also alcohol use.

If you find this article helpful, but need more information, you are welcome to visit this very informative website, where you can find a lot of information about restless leg syndrome and help yourself with this annoying health condition. There are many different ways to combat restless leg syndrome and you can find some excellent information about restless leg syndrome, simply by visiting the website below.

Sam Jackson owns very informative weblog, where you can find lots of useful information about restless leg syndrome.

Article Source: http://EzineArticles.com/?expert=Samm_Jackson

Natural Remedies for Restless Leg Syndrome

2008-05-31T10:19:00.000+08:00

I have a close relative that suffers from Restless Leg Syndrome (RLS). I actually didn’t know that he had the disorder until a few months ago, but he has had it for about 5 years. This means five years of sleepless nights, tossing and turning, and that uncontrollable urge to keep his legs moving when he is in bed at night and sometimes when he is simply sitting in a chair. I only found out about it when we were sharing juicing recipes and he began talking about juicing and natural remedies for Restless Leg Syndrome.

With over 12 million Americans suffering from RLS, it is no wonder that there is such a push to find a cure for RLS. Until recent years, there wasn’t any medication available for it. Even though there are medications on the market now, many people would prefer to search for natural remedies for Restless Leg Syndrome instead of taking prescription medication. There are many different natural remedies for Restless Leg Syndrome on the market as well as lifestyle changes that you can make to help get rid of RLS or at least alleviate the symptoms. Essential oils, herbs, vitamins and supplements are all natural remedies for Restless Leg Syndrome that have worked for thousands of people. Lifestyle changes and diet changes such as yoga, massage, juicing and increasing calcium and folate intake are also linked to natural remedies for Restless Leg Syndrome.

How many more restless nights are you going to have before you start taking control of your life and your RLS. You don’t have to suffer and you may not have to take medications with all the natural remedies for Restless Leg Syndrome available. With so many options available, you should be able to find a natural remedy for RLS that works for you.

Take control of your life and your RLS today. Learn about natural remedies for Restless Leg Syndrome and be on your way to a good night’s sleep in no time. For information on a fast, all-natural treatment for Restless Leg Syndrome symptoms, visit http://www.stoprls.info

Get your 100% satisfaction guaranteed, fast, http://www.stoprls.info all-natural treatment for Restless Leg Syndrome online now.

Article Source: http://EzineArticles.com/?expert=Kathy_Gupton

Controlling the Jitters - What Causes Restless Leg Syndrome?

2008-05-28T14:16:00.000+08:00

You are going about your day and suddenly you get the urge to move your leg. You can’t control it, it will move regardless of what you do. Afterward, the movement gives you a weird feeling of relief. What in the world is this?

Or, you are in bed sleeping at night and you wake up when your legs jerk quickly. Startled, it takes you a few minutes to fall back asleep. What in the world was that?

Restless Leg Syndrome Explained

If these situations sound like something that has happened to you, you might be one of the millions of Americans who suffer from Restless Leg Syndrome. Restless leg syndrome, also referred to as RLS, or Wittmaack-Ekbom's syndrome, is an uncomfortable and widely misunderstood and misdiagnosed condition, thought to be caused by a neurological disorder.

Understanding what causes restless leg syndrome is a feat that doctors haven’t quite mastered yet. Reasons for what causes restless leg syndrome runs the gamut from dehydration, a brain disorder, some forms of medications, stimulants like caffeine or the consumption of some fats and carbohydrates.

Doctors consider there to be two types of Restless Leg Syndrome. Primary Restless Leg Syndrome comes from genetics and will generally last throughout your life. Secondary Restless Leg Syndrome comes from non-hereditary sources like medications and stimulants.

How to Treat Restless Leg Syndrome

Because the exact reasons for what causes Restless Leg Syndrome isn’t known for sure, the methods to treating the condition will vary from person-to-person.

If you think you have Secondary Restless Leg Syndrome resulting from some medication you are taking, ask your doctor if you can discontinue using the medication to see if it helps. If it decreases in frequency or disappears, you know your answer. Also, if it is caused by caffeine, you can stop using the stimulant to see if the conditions improve.

However, if you suffer from Primary Restless Syndrome because your family has a history of it, the best way to treat it is to stay away from the stimulants that aggravate it. The symptoms most likely won’t disappear, but you can continue to treat it with hot baths, massages and a regular exercise program.

Dealing with the Annoyances

Though you can deduct what causes Restless Leg Syndrome in your body, it does not mean that it will stop completely or that it will become less annoying as time goes on.

Fortunately, you are not alone. Because so many people deal with Restless Leg Syndrome, you do not have to be fearful of people’s reactions to it when it occurs in public. The discussion of the condition may help open doors to further exploration of what causes it.

Who knows, doctors may someday pinpoint the exact reasons to what causes Restless Leg Syndrome. Wouldn’t that be a joyous occasion?

To learn more about what causes Restless Leg Syndrome visit our website! We are the experts on sleep and give advice on a wide variety of sleep-related issues and provide information on sleep enhancing products like cpap heated humidifiers and important drug information like potential melatonin drug interaction

Article Source: http://EzineArticles.com/?expert=Rory_Herts

Restless Leg Syndrome Natural Cures

2008-05-24T14:14:00.000+08:00

I had heard about Restless Leg Syndrome (RLS) through various news stories and through a co-worker that had it, but it didn’t get home until a close relative told me that he suffers from the disorder. Since there may be a genetic component, this made RLS more real to me. He had suffered with RLS for about 5 years before researching Restless Leg Syndrome natural cures which worked for him. Instead of taking medication, he used juicing and other natural remedies to help cure RLS.

Since more than 12 million Americans are reported to suffer from RLS, it is easy to see why the medical world is concentrating on finding a cure for RLS. Up until recently, there wasn’t even any medication on the market for RLS. However, even with the introduction of medications, many people still opt to research and use Restless Leg Syndrome natural cures. Some people just prefer natural remedies where as others are worried about the long term affects of the medication since they are relatively new. Restless Leg Syndrome natural cures include herbs, essential oils, supplements and vitamins. In addition, diet and lifestyle changes have also been linked to Restless Leg Syndrome natural cures. Yoga, massage, increasing calcium intake, juicing and increasing folate intake have all proven affective as Restless Leg Syndrome natural cures for thousands who suffer from it.

If you or someone you knows suffers from RLS, help them take back control of their life. Instead of starting with medications, learn about the Restless Leg Syndrome natural cures that are available. With all of the options available, you are likely to find one that works for you.

Learn how you can cure your Restless Leg Syndrome symptoms with a fast, all-natural treatment with a satisfaction guaranteed promise. To be on your way to a fast, all-natural treatment for Restless Leg Syndrome, visit http://www.stoprls.info.

Get your 100% satisfaction guaranteed, fast, all-natural treatment for Restless Leg Syndrome online now.

Article Source: http://EzineArticles.com/?expert=Kathy_Gupton

Instant Relief From A Muscle Cramp

2008-05-15T19:48:00.000+08:00

Waking up in the middle of the night with a muscle cramp in your calf is not fun. What can be worse is having a partner or spouse wake you up with a muscle cramp and not knowing what to do to help them. If you do the wrong thing, such as stretching the cramped muscle, you can hurt your partner.

There is a simple technique known to many massage therapists that will cause an immediate release of muscle cramps in a very safe way. It does this by tricking the body to release the cramp.

The way to release a cramp in the back of the calf is hold the top of your partners foot down, then have your partner try to raise their toes and the top of their foot against your resistance. The cramp should release within seconds. Then you can gently massage and stretch out the cramp. To see a video clip demonstrating this technique, please visit my website listed at the bottom of this article.

Having your partner try to raise the front of their foot will cause the muscles on the front of their calf to contract. When one muscle contracts, the opposing muscle is sent signals to relax. This happens so that we don't fight our own movements. The contraction of the muscles on the front of the calf will cause the muscles on the back of the calf to relax.

This technique can be used on any muscle in the body. You just have to have your partner try to stretch out the cramping muscle while you hold them to prevent the stretch from happening. For instance with a cramp in the bottom of the foot hold their toes down and have them try to raise their toes against resistance. If your partner has a low back spasm have them try to sit up while you hold their shoulders down.

This technique is only first aid for a muscle cramp, and does not address the cause. The cause for most muscle cramps is a deficiency of minerals, particularly calcium, magnesium, and potassium.

The muscle cramps that happen in the middle of the night are typically caused by a deficiency of calcium and magnesium. Sources of calcium include dairy products, leafy green vegetables, seeds and nuts, and seaweeds. Sources of magnesium include seeds, nuts, leafy green vegetables, and my favorite, dark chocolate.

Potassium deficiencies can also cause muscle cramps. Potassium is lost with the body fluids such as with sweating, vomiting, diarrhea, and through the urine with diuretic drugs. Potassium deficiency cramps are more common after athletic events or after illness. Potassium can be restored with electrolyte drinks such as Gatorade, or with fruits (bananas, oranges), vegetables, soup broth, and juices.

When a small child or infant is having muscle cramps it can be a medical emergency. They have much smaller stores of potassium to begin with, and a deficiency will affect the skeletal muscles first before affecting the heart. Electrolyte drinks such as Pedialite can replenish the potassium.

With proper nutrition and the application of this technique muscle cramps should no longer be a problem.

The Healing Arts Institute, directed by Dr. James Mally, N.D., is one of the leading Sacramento massage schools. Initial training, continuing education massage classes and instructional training videos-DVDs such as the full body massage DVD are offered for sale.

Article Source: http://EzineArticles.com/?expert=James_Mally

Restless Legs Syndrome (RLS)

2008-05-12T19:46:00.000+08:00

Restless Legs Syndrome is an affliction that manifests itself as an uncomfortable feeling your legs.

Lying down and sitting has the tendency to aggravate these feelings. The only form of relief for the individual to relieve these uncomfortable feelings in their legs is by getting up and moving around. Most commonly these feelings occur during sleep and when they do; the person must wake up and move around. This is why this syndrome is categorized as a sleeping disorder – it is the constant disruption of sleep that the affected person must deal with.

A hard to describe uncomfortable feeling in the person’s legs (and even arms) is the most common symptom of restless leg syndrome. The feelings themselves are difficult to describe or to put into words… but suffers of RLS know these aren’t feelings of typical cramps or muscle soreness. Restless leg syndrome results in anything from a tingling to a burning type of sensation. These feelings are most prominent during the nighttime or periods of inactivity i.e. trying to sleep. The onset of restless leg syndrome can vary both in frequency and in intensity.

An off chute of RLS is involuntary leg flexing and extension; otherwise known as Periodic Limb Movements of Sleep (PLMS). The difference is that PLMS occurs during periods of sleep and most people who exhibit this aren’t aware that it is happening… except for anyone who may be in the same bed.

A bodily chemical called dopamine (which controls muscle movement) appears to be the common denominator with restless leg syndrome. The conventional thinking is that RLS may be somewhat hereditary since it occurs in families of 50% of those who suffer.

There are other contributing factors as well such as pregnancy and stress; as either of these can seem to aggravate the symptoms.

Restless leg syndrome can be difficult to diagnose for a number of reasons. First of all, the actual cause can be attributed to a number of reasons or circumstance. Secondly, the vast majority of sufferers don’t seek medical attention for their condition.

In order to accurately evaluate and diagnose, doctors need to ask a variety of questions including the type of pain, when the pain occurs, the frequency of the occurrences, and what seems to make the symptoms go away. Certainly a visit to a sleep clinic can go a long way toward the diagnosis because you can be monitored as you sleep.

Moving about is the preferred method by most people when it comes to seeking relief. Walking stretching and flexing exercises help when no other diagnosis has been arrived at. However, if it is determined that the cause is related to something such as an iron deficiency, treating that specific element can many time alleviate the symptoms and pain.

Many times simple lifestyle changes are prescribed to eliminate the symptoms of restless leg syndrome.

Occasionally RLS will be treated by stronger prescription type of medications but to date this type of treatment has had only mixed results.

Non-prescription treatments include over-the-counter pain relievers, hot or cool packs, massage, yoga, exercise and development of a sleep routine that encourages better sleep.

For more important information on sleeping be sure to visit http://www.sleep-good.com where you will helpful find advice and tips on sleep, sleep apnea, sleep insomnia and how you can start getting a good night's sleep.

Article Source: http://EzineArticles.com/?expert=Jeff_Foster

Muscle Cramps & Running Cramps – Is Stretching A Good Treatment?

2008-05-09T18:43:00.000+08:00

Stretching is an ideal way to treat a cramp . . . BUT NOT ON ITS OWN.

If you try and stretch a cramp a soon as you get one you seriously risk damaging the muscle – and that means longer recovery times and weaker muscles that are more likely to fatigue and cramp in the future.

Basically, when a muscle goes into a cramp, it’s an all or nothing thing, which means that once the cramp has started, the muscle will continue with the contraction until it is finished. If you try and stretch it out while it is trying to contract you could very easily tear muscle fibres and set yourself up for more injury.

This is exactly what happened to me – I’d get a calf cramp while I was running, I’d stretch it out and limp home, rest up a few days and go out and do it all over again.

Once I figured out how to stop the cramping – and you’d be amazed how easy it really is – I discovered I had eliminated one problem and created a new one.

In my case it was calf strain and every time I tried to increase the pace beyond 60% I’d get a pain in the calf that force me to a walk.

And fixing the calf strain and getting the calf muscle back to 100% took longer to fix than the calf cramps.

If you suffer a calf cramp running, what you need to do first is help the muscle finish its contraction and re-establish the blood flow . . . and that means squeezing and pumping the muscle with your hands – in much the same way as you would squeeze a ball of dough.

This is actually quite painful!

Next, you start with the Gastrocnemius and Soleus stretches being very careful to avoid overstretching.

Of course, squeezing followed by stretching are good techniques to use once you suffer a leg or muscle cramp, however if you do suffer cramps regularly, if they affect your performance or if they wake you up at night, there are more permanent solutions you need to consider.

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

Stretching Techniques for Running Calf Cramps

2008-05-08T10:45:00.000+08:00

If you’re a regular sufferer of running calf cramps then the first thing you need to know is that there are 2 muscle groups associated with the calves and they both need attention.

There are two muscle groups of the calves - the Gastrocnemius and the Soleus. And while most people, especially runners, are familiar with a ‘generalised’ calf stretch, you should be aware of the main difference in stretching technique to gain maximum benefit for each of the muscle groups.

The main difference we speak of is whether your knees are bent or straight.

Having the knees straight in any of the calf stretches allows you to stretch the Gastrocnemius muscles while applying the same stretch with your knees bent allows you to stretch the muscles of the Soleus.

Most people are pretty good at stretching their Gastrocnemius muscles but totally forget about the muscles of the Soleus.

The Gastrocnemius muscle stretch

To stretch the Gastrocnemius try and avoid a common method of standing on the curb and dropping your heels – this is too severe for a muscle to tolerate if it hasn’t lengthened sufficiently after any form of exercise.

Instead try this – keep your body upright, put one leg out in font of the other with the knee bent and the other leg back with the knee straight – it’s the same leg position as if you were leaning against a tree or post, except keep your body upright rather than leaning forward. For maximum stretch, keep the back foot flat on the ground.

Soleus muscle stretch

The same principles apply but it is important to bend the stretching leg at the knee.

This takes the Gastrocnemius muscle - which attaches above the knee - out of the stretch and concentrates the stretch on the Soleus.

Here’s another variation calf stretch. For this stretch you can use a door jam, a pole or fence, lamp post or railing: put your foot against the door frame/pole/fence, hold onto it with your hands and lean forward with your back straight.

If you’re wearing trainers, you’ll be able to put your foot against the door jam and get your heel as close as you can to the door and then bring yourself forward using your hands.

If you’re in bare feet or socks, you might not be able to get your heel against the door to start with but you can work towards it.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

Lower Back Pain The Role Of Calf Muscles

2008-05-03T17:19:00.000+08:00

Lower back pain causes calf muscle pain and tightness and the calf muscles play a huge role in the development and maintenance of lower back pain.These calf muscles (gastrocnemius and soleus) are usually tight in most people especially in women wearing shoes with high heels. Calf muscle cramps are extremely painful and often awaken people during sleep. These cramps are a warning that there is nerve related muscle problems stemming from spinal nerve root involvement in the lower back. This is usually the case if you have calf muscle tightness and frequent night cramps even if you have no complaints of lower back pain or lower limb pain.

There are three calf muscles, two of them are called the gastrocnemius muscles (inner and outer muscles known respectively as medial and lateral) and the third is called the soleus muscle.

The gastrocnemius arise from the lower part of the thigh bone just above the knee. The soleus muscle arises from the leg bones known as the tibia and fibula bones and does not cross the knee joint. All three muscles insert into the heel bone through the heel cord. The tibial nerve supplies primarily S1 nerve root fibers to the inner gastrocnemius muscle (medial) and the L5 nerve root fibers to the outer gastrocnemius muscles (lateral) and primarily S1 nerve fibers to the soleus. The gastrocnemius and soleus muscles are responsible chiefly for bending the ankel and foot down so that the toes can point toward the ground. However when the foot is flat on the ground as in the sitting, crouching or squatting positions, the gastrocnemius muscles can bend the knee but not the soleus. Those who have tightness of the calf muscles will note that they are unable to place the heels flat on the floor.

During ambulation, people with tight calf muscles are unstable and prone to falls since there is difficulty with the heel striking the ground. They also have difficulty with the push-off phase of ambulation. The only muscle that is active during relaxed standing is the soleus muscle. It is responsible for stabilizing the leg so that the weight line can fall in front of the knee. Otherwise, the knee can buckle. Tight calf muscles play a significant role in causing and aggravating lower back pain due to increasing the stress on the low back muscles. Since these calf muscles are chronically tight, trying to reduce or release spasms within these muscles is very difficult. In addition, there is also nerve related muscle tightness and weakness in these muscles due to presence of aging of the L5 and S1 spinal nerve roots. To make the situation worse, the muscles that lift the foot and ankle up of the ground in the front of the leg are chronically weak. The weakness is primarily of nerve related origin since these muscles are supplied by the L5 nerve root which is the most commonly injured nerve root. The injury or irritation stems from presence of degenerative arthritis of the spine, slipped disc, bulging disc, etc. The L5 nerve root fibers are mainly carried through the peroneal nerve which also is vulnerable to trauma from habitual crossing of knees and/or ankles making the foot and ankle dorsiflexors even more weak.

Therefore to treat calf muscle tightness, muscles in the front of the leg called the dorsiflexor muscles of the foot and ankle have to be treated before treating the calf muscles. The dorsiflexor muscles of the foot and ankle are chronically subjected to lengthening contractions during ambulation. Therefore selective activation of these muscles by inducing shortening contractions is needed. Walking on the heels is one of the ways to induce shortening contractions of the foot and ankle dorsiflexors.

Optimal treatment for the tight calf muscles cannot be isolated to just treating the calf muscles symptomatically. The treatment must include treating the root cause of the tightness which is spinal nerve root problems primarily at the L5 and S1 levels.

All the related muscles that are continuously subjected to lengthening contractions need to be treated. Return of strength for these muscles is achieved through shortening contractions. Treatments must include treating the spinal extensor muscles, gluteus maximus, adductor magnus, tensor fascia lata, rectus femoris and the foot and ankle dorsiflexors. Selective activation for these muscles is most effective through motor point stimulation using the eToims Twitch Relief Method.

Jennifer Chu, M.D. emeritus professor of Physical Medicine and Rehabilitation, School of Medicine, University of Pennsylvania, pioneered eToims Twitch Relief Method that utilizes surface electrical stimulation to locate motor points (trigger points). The motor points are then stimulated to induce strong local muscle contractions, termed twitches. This results in reduced muscle pain and discomfort in the areas that were stimulated. The involved pain/discomfort-relieving mechanism is thought to include local muscle exercise and stretch effects. eToims Soft Tissue Comfort Center® specializes in diagnosis and treatment which ends muscle discomfort and pain.

Article Source: http://EzineArticles.com/?expert=Jennifer_Chu

Complementary and Alternative Treatments for Cramp

2008-04-22T10:24:00.000+08:00

Description

A muscle cramp occurs when muscle tissue suddenly contracts, creating a sudden spasm of pain. The muscle may stay cramped for several minutes before returning to its normal position. After cramping, the affected muscle may also be sore and tender to the touch.

Muscle cramps are generally caused by over use. Someone who spends long periods of time writing with a pen may experience a cramping sensation in the thumb and first two fingers of the hand. An athlete may get a cramp in a calf muscle after running harder than usual. While physical activity is the primary cause of cramps, dehydration can make the condition worse. Water helps keep muscle tissue supple; when muscle tissue becomes dehydrated, it loses its flexibility and thus is more prone to cramping.

Signs and Symptoms

Sudden, sharp pain in muscles

Soreness or tenderness that worsens during movement

Visible muscle spasm

Tightness or stiffening in the muscle

Conventional Medical Treatment

Muscle cramps can usually be treated at home. Gently and continuously massage the affected muscle to relieve the tightness. Once it has loosened up, gently stretch it. If your muscle cramp does not respond to home treatment and lasts for more than an hour, contact your physician. You also should Contact your physician if you suffer from frequent muscle cramping. Severe cramps in your shoulders, chest, or arms can be signs of a heart attack.

Complementary and Alternative Treatments

Nutrition and Supplementation

Eat lots of dark-green and leafy vegetables, such as kelp, brewer's yeast, and alfalfa.

Muscle cramps can be caused by electrolyte (mineral) depletion from overexertion during exercise. To avoid muscle cramps, make a mineral cocktail: combine 16 ounces pure water, the juice of 2 lemons, 1 tablespoon raw honey, and 1/4 to 1/2 teaspoon natural sea salt (available at health food stores); drink during exercise, or whenever you perspire. (Caution: If you are on a salt-restricted diet, consult with your healthcare provider before taking this cocktail.) Quality water flushes out toxins stored in the muscles. Drink 1 glass every 3 hours throughout the day.

The following daily supplements are good for preventing or treating muscle cramps:

magnesium (as magnesium glycinate) (750 mg)

calcium (as calcium citrate or lactate, not carbonate form) (1500 mg)

vitamin E (start with 400 IU and slowly increase to 1000 IU daily)-improves circulation; especially beneficial if cramping is due to varicose veins

vitamin C with bioflavonoids (3000 to 6000 mg)

vitamin D (400 IU)-necessary for calcium uptake

potassium (99 mg)-aids in relieving muscle cramps

omega-3 oils (fish or flaxseed) (as directed on label)-anti-inflammatory

Read out for First aid. Check out breastfeeding tops and constipation treatment

Article Source: http://EzineArticles.com/?expert=Robin_Brain

Sooth Those Muscle Cramps

2008-04-15T09:45:00.001+08:00

Regular and hard exercise does not necessarily equal great health. People who exercise or run are known to receive what the experts call exercise associated muscle cramps, these are caused by exercising and straining the muscles, later on when the muscle relaxes the muscle starts to tighten up. When exercising people will feel the fatigue in their muscles and this is a very common occurrence.

Many runners suffer from calf cramps while running, the best remedy to stop the cramps is to let the muscle contract and finish its movement, rub the muscle and let the blood flow continue and the muscle will start feeling better. In many eastern cultures the best way to help with muscle cramping is to get the blood flowing again they do this by using acupressure or acupuncture to stimulate the blood flow to the effected area. If you do receive a muscle cramp stretch and squeeze the muscle this will get the blood flowing again, use some heat on the muscle and this will relax it.

Doctors have researched muscle cramps in tri-athletes and found some interesting findings; the cramps that athletes suffer from are not caused by blocked blood flow, dehydration, or vitamin deficiencies.

From the ancient orient there is a word Chi, the definition of this word is energy, energy of the muscle and energy of the body need to be in harmony. Muscles, the storehouse of energy in a living body, contract to help in the movement of different parts of the body. Another theory on the cause of running cramps says that carbohydrate depletion and a resultant loss of energy and build-up of waste products in the muscle leads to cramps.

It wasn’t so long ago that visualization techniques, stretching and yoga were introduced into sport and running and made an impact. When it comes to training and exercise, sometimes people are very impatient to do a stretching routine before they go for a run; most people don’t want to waste there workout time by stretching their muscles.

What causes an EAMC. There are many reasons why people get muscle cramps of the most common is because people do not warm up before exercising or training. Many people who exercise or don’t exercise receive excruciating pains in their muscles, the muscles tighten up and there is nothing you can do at that point because you can’t move, so before this happens or if you feel it happening rub some type of heat cream on the muscle, take aspirin, use a heating pad, or try to stretch the muscle to loosen it up.

But does stretching before a run help prevent injury? But where do you get the energy from and enough of it to prevent cramping. Bodyworkers can play a role in helping their clients manage and prevent these types of afflictions by sharing some basic tips and information with them.

David Marc Fishman is the owner of Tipssquad. Ask an expert about crafts. Get discounts on appliances at Priceriot

Article Source: http://EzineArticles.com/?expert=David_Fishman

Medication for Restless Leg Syndrome

2008-04-12T11:46:00.000+08:00

If you suffer from Restless Leg Syndrome then you know that it can affect every aspect of your life. Not only do you have the cramping feelings in your legs and sometimes other parts of your body, but you also experience some sleep deprivation. Sleep deprivation leaves you tired, irritable and can make you more susceptible to illness. You also know how it affects other members of your family as well. My sister-in-law used to refer to it as “our Restless Leg Syndrome” because my brother suffered from it for years before finding a successful natural remedy for RLS. She says she suffered right along with him! For these reasons, finding a medication for Restless Leg Syndrome is not just something that you want; it is something that you need.

While there is medication on the market for Restless Leg Syndrome, such as tramadol, there are also natural ways to cure or alleviate Restless Leg Syndrome. Natural remedies have shown very promising results, prompting many to opt for natural treatment over medication for Restless Leg Syndrome. Since medication for Restless Leg Syndrome is relatively new, the long term affects are not known whereas natural remedies and treatments are typically comprised of items that are better known.

Instead of medication for Restless Leg Syndrome, natural remedies include herbs, vitamins, supplements and essential oils. Changes in habits, diets and lifestyle including increasing calcium and folate intake, juicing, yoga and massage have all been associated with natural ways to combat Restless Leg Syndrome. If you suffer from RLS but do not want to take medication for Restless Leg Syndrome, there are natural options that you can try that have helped cure hundreds of people of RLS.

For information on a fast, all-natural treatment for Restless Leg Syndrome symptoms, visit http://www.stoprls.info

Get your 100% satisfaction guaranteed, fast, all-natural treatment for Restless Leg Syndrome online now.

Article Source: http://EzineArticles.com/?expert=Kathy_Gupton

Got a Leg Cramp, Reach for the Sports Drink - There's a Favourite Colour Out there for Everyone

2008-04-10T10:34:00.001+08:00

If you compete in endurance events and suffer running cramps, leg cramps or any type of muscle cramps, then it’s no secret that sports drinks have an important role in replacing electrolytes, carbohydrates and fluid.

However, with the sports drink market so competitive and with many new ‘players’ it’s sometimes hard to tell one from the other . . . except by the colours I suppose . . . blue for a hot day, red when you’re a little chilled, yellow if you’re feeling, well, mellow.

Or you cold read on and find out the real differences between them.

The first place to start is to identify which category the particular drink falls into and then evaluate it against what you need to prevent cramps . . . and this will depend on the type of event you are competing in or training for.

Most of them contain plenty of potassium and sodium however they tend to come up short on calcium and magnesium, natural sugars and many of the vitamins involved in energy production – particularly the B group vitamins, vitamin D and the antioxidant vitamins A, C & E.

The reason for this is that the more nutrients you put into a drink, the more it costs and the less sweet it begins to taste.

Here’s some simple information so you can tell the difference between sports drinks and determine their benefits in terms of providing enough energy or hydration to prevent cramps.

Isotonic Drinks

Provide the body with water, energy and electrolytes in a rapidly absorbable form. During exercise, energy and electrolytes are lost along with water and isotonic drinks are designed to replace this as rapidly as possible. Some isotonic drinks with higher levels of glucose may be absorbed just as rapidly and help replace lost energy.

Energy Drinks

Energy drinks are more about supplying energy to keep the muscles working over a long period of time. Their advantage over isotonic drinks is that they can supply energy at a higher rate. The disadvantage is that the higher carbohydrate concentration may slow down the absorption of water. They are more suited for circumstances where the need for higher fluid intakes isn’t as critical. For example, an endurance event in a more temperate climate would be a good time to use an energy drink.

Recovery Drinks

Recovery drinks supply the muscles with water, carbohydrate and protein. Good examples of these drinks will contain electrolyte minerals, vitamins, amino acids and additional nutrients for better recovery. In addition to the drink, you should maintain a high water intake.

Our final thoughts are to look around to find a sports drink that contains as many nutrients and natural sugars (saccharides) as possible.

If you suffer cramps regularly, then the addition of a multi-nutrient sports drink will b a definite advantage. Just remember, the higher the glucose content, the more fluid you should drink.

What I do for 3 hour plus events is alternate a bottle of sports drink (say 500ml) with a bottle of water every hour. However we all have different needs when it comes to hydration and that is a whole new topic I’ll take on in another article.

Copyright www.Running-Cramp-Relief.com

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is one of the internet's leading health information books and is the definitive guide to preventing, treating and curing cramps. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

How to Deal with Muscle Cramps

2008-04-06T06:43:00.001+08:00

Muscle cramps are temporary contractions of the muscles and they usually appear during physical effort. The sensation is similar to the one you have when you feel a strong, involuntary tightening of the muscle group that you can't control any more. There are many causes which bring about cramps, but they happen most often because of insufficient warming up before training.

Good and correct warming up has two stages: the general one (cardio), for increasing the body temperature (running, cycling, etc.) and the specific one, during which the main joints and groups of muscles which will be involved in training are warmed up. It is enough not to give, from different reasons (rush, superficiality, ignorance), the necessary time or importance to one of these stages, and cramps can become a current phenomenon.

As important as warming up is the relaxation stage after the training. This has, like warming up, two stages: a dynamic one (aerobic) and a static one (stretching). It is meant to 'calm down' the body and to eliminate the muscular tension and the catabolic products resulted from the training. Lack of relaxation can slow down the process of recovery of the body, having often as result cramps during the next training and sometimes even during repose.

Cramps may also appear because of electrolytic misbalance, which can result from massively losing electrolytes through abundant perspiration. Recovering hydro-electrolytic balance is a priority and it can be realized through balanced and varied nourishment, rich in vegetables and fruit and completed periodically with nutritional supplements, poly-minerals and poly-vitamins.

When muscular cramps appear during training, the first thing you must do is stop the effort which produced the cramps. Massaging the affected zone is a good idea. This will intensify blood circulation in that group of muscles and will remove faster the catabolic products resulted from the training.

It is also the moment for light stretching, from which will benefit not only the affected zone, but also the antagonist muscles. This exercise is meant to put again in place the muscular fibers, in their usual alignment, contributing to the relaxation of the muscles, but also to elongating and making the muscular group affected by cramps more elastic.

Another benefic element could be a warm shower, which will contribute to bringing the tensed muscles back to normal through peripheral vascular dilatation.

Ignoring the cramps can have as a result more or less grave situations, from muscle tightening to muscular rupture. Besides the physical effects of the cramps, the sportsman can also be affected psychologically. He will not dare intensify the training any more, being frightened of these casual contractions. He can even become hypochondriac, suspecting any common muscle pain during effort or post-effort to be a symptom of cramps.

Experience in sport will provide the best prophylaxis for these situations, the practitioner being able to make the difference between the real situations and the false alarms, contributing, this way, to increasing the effectiveness of the training.

Isabel Curini is a fitness trainer and editor at http://www.healthfitnessworld.com HealthFitnessWorld.com - Health, Fitness, Body Building, Weight Loss, Nutrition - Articles and Resources.

HealthFitnessWorld.com is dedicated to providing high-quality, free advices, tips and resources on health, fitness, body building, supplements, nutrition, weight loss, beauty, massage, acne, medicine, depression, massage.

This article may be reprinted or published without the author's consent as long as the "About" and "weblinks" are kept intact and active.

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Does The Way You Run and Train Give You Leg Cramps?

2008-04-04T09:09:00.001+08:00

If you’re just starting out in your running career or taken up running to lose weight or for cardiovascular health and are getting running cramps, then it might be worth taking the time to check out this article for some equipment and running style tips.

1. Worn out shoes – it’s a good idea to check your shoes for excessive wear and change your shoes every 500 miles. excessively worn shoes could result in an abnormal running style that may contribute to cramps.

2. Check where the shoes are wearing - if you’re over-pronating then your shoes are worn out on the inside. If you’re a supernator then your shoes are worn out on the outside and you won’t tend to absorb shock very well. This will put extra stress on the calf muscles.

3. Find a knowledgeable sales person - this is worthwhile, especially if you want value for money and value your running future. Bring your old shoes along so the sales person can see where you’re wearing them down and can make appropriate suggestions on the type of shoe you need to support your gait and your foot plant. Take your running socks along so you can get the best fit.

4. Body balance - any imbalances between the left and right side of your body can interfere with running efficiency and may lead to tighter muscles, injury and cause cramps on one side. You may need to perform some strengthening exercises on the injured side.

5. Foot strike - so, how do you run, with your toe or heel first? The most natural and efficient style for long distance running is landing on the ball of your foot first, with the heel contacting the ground a split second later. If you’re transitioning into longer distance events, this can be a very important factor in preventing leg cramps.

6. Lateral motion - if you have any type of lateral motion you may be more prone to injuries and running cramps. If you think you have a problem with lateral motion, your running shoes will give it away if they are more worn one side than the other.

7. Running style - there’s a ton of advice we can give, but that’s a whole new topic. You can get some great tips from your local running club. Having someone video your running action is also a great way to ‘self-treat’ – any glaring problems will be noticeable. You could also look at hiring a running coach. Overall you’ll want to aim to be smooth, avoid bouncing, avoid over-striding, have a gentle landing and push off powerfully with an upright posture.

Right now I can still admit to being guilty of at least four of the ‘style factors’ mentioned above - and I’m working on it.

Copyright www.Running-Cramp-Relief.com

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is one of the internet's leading health information books and is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

What Are Restless Leg Syndrome Symptoms?

2008-04-02T09:38:00.001+08:00

I first heard about Restless Leg Syndrome from a co-work about 5 years ago who was suffering from the disorder. At this time, there was not a lot of information out on the subject. Many people afflicted with the disorder who had restless leg syndrome symptoms went undiagnosed or misdiagnosed. Their doctors would say that what they were experiencing was attributed to stress, insomnia and even aging rather than recognizing it as Restless Leg Syndrome symptoms.

It is estimated that over 12 million Americans suffer from Restless Leg Syndrome, so it is very much a part of our society. It is also thought that the number of people with Restless Leg Syndrome symptoms is even higher than this because it is still misdiagnosed. In addition to those afflicted with Restless Leg Syndrome, you also have to consider all of the people who are affected by the Restless Leg Syndrome symptoms due to sleepless nights or the constant movement occurs when someone that they live with has the problem.

Since I recently found out that a member of my family has Restless Leg Syndrome, I began to do more research on the disorder since there seems to be a genetic component. Restless Leg Syndrome symptoms include an uncomfortable feeling in your legs, particularly when you are sitting or lying down that makes you feel like you want to move or at least move your legs. It happens more during the night and in older people, but can start in childhood and be felt throughout the day.

Tossing and turning in bed is often a part of the disorder because there is a need to keep the legs in motion. Restless Leg Syndrome symptoms are typically felt in the leg between the ankle and knee, but it can also be felt in arms, hands, feet and thighs. If you are suffering from Restless Leg Syndrome symptoms, there is help available.

Instead of feeling as though your only option is medication, you can actually cure your Restless Leg Syndrome symptoms with a fast, all-natural treatment with a satisfaction guaranteed promise. Learn how to stop Restless Leg Syndrome symptoms naturally. To be on your way to a fast, all-natural treatment for Restless Leg Syndrome symptoms, visit http://www.stoprls.info

Get your 100% satisfaction guaranteed, fast, http://www.stoprls.info all-natural treatment for Restless Leg Syndrome online now.

Article Source: http://EzineArticles.com/?expert=Kathy_Gupton

Vitamins and Relief: Vitamin K for Leg Cramps

2008-03-31T09:38:00.000+08:00

Most often, the effects of vitamins and vitamin deficiencies are spread over a period of time. If your body isn’t getting sufficient amounts of a particular vitamin, it may take weeks, months or even years of low levels before the effects are evident. And when you start a vitamin regimen, it may take a significant period of time for your body to begin exhibiting the effects of having sufficient levels.

Vitamin K – otherwise known as potassium – is commonly associated with leg cramps. If a Vitamin K deficiency is the cause of your leg cramps, it’s likely that adding the vitamin to your daily routine can give you ease in a relatively short period of time.

One of the bigger (but less commonly known) reasons for Vitamin K in the human body has to do with blood clotting. This vitamin allows blood to coagulate so that it forms clots naturally. This makes it important for anyone taking medications to thin the blood to carefully monitor the amount of Vitamin K they add to their body. If you’re taking an anti-coagulant drug, talk to your doctor before adding any vitamin to your daily routine or changing your diet – especially if those changes involve Vitamin K supplements or foods rich in Vitamin K.

One of the biggest myths about Vitamin K is that bananas are rich in Vitamin K and can be used instead of Vitamin K supplements. In fact, bananas are not a particularly good source of Vitamin K. For example, a half-cup of broccoli contains 200 times the amount of Vitamin K in a banana. Green vegetables are among the highest in Vitamin K content, with kale, turnip greens, broccoli and spinach heading the list. Cabbage, green beans and parsley are also included on the list of foods that are high in Vitamin K.

While the green foods are a good source of Vitamin K, they’re not the only source. You’ll also find that strawberries are a moderately high source of Vitamin K, as are dill pickles.

Not all the Vitamin K needed by the body is consumed. In fact, this is one of the few vitamins that the body actually helps manufacture. Babies don’t have much Vitamin K present in their bodies when they’re first born, therefore an infant’s blood may not clot as it should. To combat that, many hospitals give a shot of Vitamin K to babies soon after birth to start the body’s natural processing of this important vitamin.

Bob Benson is the founder of Vitamins online. You can check out our website at http://www.pharmaceutical-supplements.info

Article Source: http://EzineArticles.com/?expert=Bob_Benson

Leg Sweeps - A Few Tips to Correct An Absurd Sweeping Practice

2008-03-29T08:12:00.001+08:00

Step, sweep the leg.

Step again. Sweep to the other side.

I am not exactly sure why folks practice sweeping this way.

Note: At the beginning stage of learning leg sweeps, you need sheer repetition. But as soon as the proper technique has been practiced, martial artists need to make the leg sweep more realistic.

First Leg Sweep Error

So many of them practice sweeping the single foot. Many martial artists practice kick-sweeping by 'touching' their own foot lightly to their opponent's leg. The technique suggests a single-leg sweep, with no force behind the kick. This practice kick couldn't collapse one leg, let alone both. Hmmm. For a "fresh little change in life" ... figure out how to sweep both legs at the same time. As the feet come together, SWEEP!

Improve Your Leg Sweep

Leg Sweep Tip #1: If you are new to sweeping both legs at the same time, try lowering your sweep. Experiment with sweeping the ankles.

Don't be dainty when you leg sweep or ankle sweep. If you are going to sweep, make sure to catch those ankles with a solid motion. (Put pads on your partner, to keep him or her safe.)

Leg Sweep Tip #2: Don't look down at the ankles before you sweep. Your eyes could accidentally telegraph your intent. Don't give your opponent any warning, if you can help it.

Leg Sweep Tip #3:Practice generating a lot of kick power from a short distance. This is another, "don't give any extra warning" piece of advice. If you start your kick close to the leg, then your opponent gets less advanced notice of your intent.

Remember, change your normal one-foot-sweep-practice so you catch two birds with one sweep, OK? And if one bird does 'hop' and get away -- you can still kick the remaining ankle. Try a leg sweep again ... immediately.

For more on practical fighting, download my new, free ebooklet, Street Fighting -- Ready for Anyone and Anything

For another article on martial arts kicking, read Speed Kicking.

Here's a site about punching harder and faster ... Free Punching ebook.

Keith Pascal is a martial-arts writer and has taught martial arts for 25 years.

Article Source: http://EzineArticles.com/?expert=Keith_Pascal

Stomach Cramps - Things to Ponder During Menopause

2008-03-23T09:50:00.000+08:00

Menopause is a transition stage in a woman's life when she stops menstruating for over 12 months continuously. When menopause sets in, the ovaries stop production of eggs, resulting in irregular menstrual activity that eventually ceases. Other hormonal changes occur and symptoms like stomach cramps, pain in the leg, irritability, mood swings, hot flashes and decrease in bone density accompany menopause.

Menopause usually occurs between the ages of 40 and 55, and is a natural event in every woman's life. It comes with its own string of health issues, be they physical or emotional, and can be a particularly trying time for those who suffer side effects of menopausal symptoms. They are just ways in which our body reacts to the decrease in production of female hormones.

Menopause and Stomach Cramps: Symptoms

Some women (the luckiest of the lot) may experience few symptoms, while others complain of mild to severe ones. However, the reassuring part is that the variation is normal. Women experiencing pelvic pain or cramps during menopause may recall suffering the same right before or during their menstrual periods and this may have a link to their hormonal cycle.

A common phenomenon during menstruation, this pelvic pain is termed as dysmenorrhea. However, if these stomach cramps occur during menopause and are severe enough to interfere with daily activities, then the cause may be an underlying condition and should be checked by a doctor.

Menopause and Stomach Cramps: Treatments

Stomach cramps experienced during menopause may be for a long period or occur infrequently for a short spell. If intense uterine contractions occur due to the hormonal changes taking place during menopause and are too prolonged, medical treatment for the cause may be necessary to get relief. Some Over the Counter (OTC) drugs are available to reduce pain and discomfort associated with them and those medications that do not contain steroids are preferable.

Other pleasurable options (since most of the gentler species would consider a pleasurable option to a merely therapeutic one) are, for menopausal women to enjoy a good, long soak in a hot bath or use a heating pad on the abdomen. The heat from the hot water or pad helps in increasing the blood flow and this reduces these or muscle spasms.

Menopause and Stomach Cramps: Psychological Counseling

A nutritionally balanced, healthy diet, regular physical exercise, sufficient rest, cutting back on alcohol intake and cigarette smoking also helps in reducing them during menopause. If the stomach cramps are so severe that they prevent you from enjoying your routine activities and timely rest does not help, it can be due to some other physical or emotional/behavioral disorders.

This kind of abdominal cramp can manifest itself in other ways and worsen behavioral symptoms like irritability, hostility, aggressive behavior, anxiety and depression. For treating this properly, it is very important for a woman to speak to someone she can confide in about any troublesome issues she may be facing or seek medical/psychological counseling to bring out the underlying issue so it can be dealt with effectively.

Doctors recommend a positive change in lifestyle and advice all such women to eat a balanced diet, take their vitamins on time, incorporate regular exercise in their life and learn to take things easier. These tips go a long way in reducing stress, the underlying cause for stomach cramps and menopause discomfort.

To learn exactly how to eliminate menopause symptoms visit http://www.howtoconquermenopause.com

To learn more about stomach cramps and everything you need to know about other menopause symptoms, go to http://www.everythingmenopause.com/articles/stomach_cramps.htm

Article Source: http://EzineArticles.com/?expert=Cathy_Taylor

Important Facts About Wearing Maternity Support Hose

2008-03-22T10:09:00.001+08:00

There are many term of words that are used when searching for maternity panty hose, maternity panties hose, maternity panty and maternity panties. For a women expecting a baby, will be needing one of the following of maternity support hosiery, maternity support stocking, maternity support pantyhose, maternity support panty hose or maternity support hose. An expert on hosiery products, carries a large selection of maternity hosiery products. Read on to get expert advice on maternity hosiery!

Wearing maternity support pantyhose is an important way of taking care of your body during pregnancy. Wearing strong maternity support hose and maternity body shapers will aid circulation problems in the legs, reduce swelling and potentially aid in preventing future varicose veins and other ailments. Varicose veins are swollen veins that may bulge near the surface of the skin. These sometimes squiggly, blue or purple veins are most likely to show up in your legs although sometimes they do appear in other places. Many women first develop varicose veins or find that they get worse during pregnancy. As your uterus grows, it puts pressure on the large vein on the right side of your body (the inferior vena cava), which in turn increases pressure in the leg veins. Veins are the blood vessels that return blood from your extremities to your heart, so the blood in your leg veins is already working against gravity. By wearing maternity support hosiery, with doctor's guidance, it will help prevent varicose vein swelling.

The changes in your body and extra weight by the growing infant's body may cause you to have leg problems including edema, varicose veins, circulation issues, and leg pain. Wearing maternity support hosiery during pregnancy will prevent or ease varicose veins, a common effect of pregnancy and edema. Depending on pre-existing conditions, maternity support pantyhose comes in different compression strengths.

Leg cramps during pregnancy can be caused by calcium deficiency and/or poor circulation. The pressure of the baby on blood vessels and nerves that lead to your legs may also be a factor in leg cramps. Wearing support stockings, maternity support hose, resting with your legs elevated and exercising moderately will help decrease your leg cramps.

Pregnancy also increases the risk of vein inflammation with formation of blood clots (thrombophlebitis). This can destroy valves (leading to varicose veins). It would be a good idea to ask your doctor to prescribe a maternity support pantyhose or maternity support hosiery to assist with your leg blood circulation.

Most leg problems are due to poor circulation since your blood and veins need to work against gravity to get the blood back up to your heart. During pregnancy, though, your expanding belly, coupled with the extra pressure your baby puts on your body causes your veins to dilate and work much less efficiently. As your pregnancy progresses, you've probably learned to accept that your feet and ankles will always be swollen by the end of the day, your nightly leg cramps will routinely wake you up and those varicose veins may just be unavoidable. While all of these discomforts of pregnancy are normal, imagine if you could stop or even prevent them just by wearing maternity support pantyhose.

Maternity support hosiery, known as graduated-compression stockings, work best and are available from maternity stores, or online. These maternity stockings are twice as thick as normal pantyhose. Tight at the ankle, they get looser as they go up the leg, making it easier for blood to flow back up toward your heart. As a result, they help prevent swelling and may keep your varicose veins from getting worse. Put on maternity pantyhose before getting out of bed in the morning, while you're still lying down, to prevent blood from pooling in your legs, and keep them on all day. Wearing graduated compression stockings has been clinically proven to effectively prevent varicose veins and blood clots. It even relieves many uncomfortable symptoms, which occur in your legs during pregnancy. Maternity support hose may also avoid fatigue and heaviness.

Maternity compression stockings are not your typical pair of nylon stockings. A medically accepted way to treat a host of leg discomforts, medical compression hosiery is a great alternative to surgery when it comes to relieving minor to major leg issues like leg cramps, varicose veins and swelling. Regular support hose don't help the efficiency of the calf muscle pump. Non-graduated compression may actually cause more harm than good by creating a tourniquet effect. Maternity support hosiery provides a safe and effective pregnancy support.

Made of soft, breathable fabric, comfortable compression stockings will help keep your legs healthy all through your pregnancy. Maternity support hose work by promoting circulation and the return of blood back up to your heart through the venous system. They apply gradual amounts of pressure to your leg, with the most compression occurring at your ankle and lessening the further up the leg you go. While maternity compression hose may sound similar to a tensor bandage, it is not the same thing. In fact, using a tensor bandage to relieve swelling or leg pain may actually make the problem worse by cutting off your circulation completely.

If you have a family history of varicose veins or if you develop them during pregnancy, the best course of action would be wearing maternity support stockings. It would not be possible to depend on the over the counter maternity support tights or maternity support hosiery.

If you need a maternity support stockings personally fitted, then you will need to see a vein specialist.

Maternity support stockings and maternity support hosiery are recognized as a medically accepted device. Therefore, many insurance companies will cover the cost of the stockings as long as you have a doctor's prescription. Although support hose are a much cheaper and more convenient form of treatment compared to surgery for varicose veins, they are typically much more expensive than regular pantyhose.

Feel free to browse around in our maternity support hosiery product page by visiting LegLuxe and you will also find maternity compression hosiery in that group as well.

Jack Lombardi is an expert in women's health. Jack happily provides useful advice for women that are experiencing leg problems during pregnancy. Jack also writes several other articles on different topics providing in-depth understanding of women health issues.

Article Source: http://EzineArticles.com/?expert=Jack_Lombardi

Getting Rid of Those Painful Running Cramps

2008-03-20T21:34:00.002+08:00

If you’ve been suffering serious cramps for some time, by the end of this article you’ll begin to feel like there is a solution to your problem.

As a professional trainer and spots nutritionist, I’ve come upon this problem almost every day and almost every day I’ve been able to offer some advice that works – even if you think you’ve tried everything.

The most obvious places to start is in the cause of cramps – and here are the most popular ‘theories’ at the moment:

• Loss of electrolytes
• Low energy
• Poor flexibility
• Over-stimulation/fatigue
• Excessive heat
• Not enough fluid – poor hydration
• Medical reasons• Over-training / Poor training program
• Poor nutrition / nutritional deficiency• Inadequate blood supply
• Nerve compression

With so many possible causes of cramp it’s really no surprise when well-intentioned advice such as, “eat more bananas, you need potassium” or “drink more water”, doesn’t work for you. After all, musicians get cramps an hardly need to take on more water and potassium is one of the most common minerals in our food and in over-supply in the majority of sports drinks . . . in fact it’s two other minerals that are most likely to be the culprit in terms of electrolyte deficiency (and it’ not sodium either).

The solution lies in finding ALL OF THE CAUSES that are applicable to YOU and applying the correct preventative treatment.

In fact, it’s this theory of ‘overlapping cause’ and treatment that you should focus on to prevent your cramps. It’s been my experience that the reason many people aren’t able to beat their cramps is that their trying to focus on one thing only instead of attacking it from several angles.

For example – it’s pretty common for marathon runners to get cramps in the last third of the race. This most obvious reasons are loss of fluid and electrolytes, lack of energy, excess fatigue. However other very important factors for a marathoner to consider are their nutritional state and training / flexibility techniques – for example, it’s common for runners to start to get cramps on ‘hilly’ courses.

If you suffer from cramps regularly then by using a combination of several ‘techniques’ then you’re going to increase your chances of completing the race or event, cramp-free.

Copyright: www.Running-Cramp-Relief.com

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is one of the internet's leading health information books and is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

Calf Cramps - How To Get More Gain For Less Pain!

2008-03-07T09:32:00.002+08:00

I cannot imagine that there is anyone past the age of about 10, that has never had calf cramps. Let's face it, they are horrible. From having no pain and full movement to excruciating agony in a matter of seconds. I think that you can relate to that. If you are into sports though, calf cramps are far more common, and can stop you in your tracks. So what are calf cramps exactly? Anyone competing in sports know that they usually occur after strenuous exercise. But what about those poor folk who wake up with cramps for no discernable reason. So, how do they occur?

How Calf Cramps Can Occur
=========================

Although not an exhaustive list by any means, here are some common causes of calf cramps

• Dehydration: If you are involved in any sports, especially if you are serious about it, you should always ensure that you maintain your fluid levels. As you get hot, your body sweats, and you lose fluid. If these fluids are not replaced, there is a danger of dehydration, and dehydration can accelerate the onset of calf cramps.

• Over tiredness: If you exercise longer or harder than you are used to, there is a danger of calf cramps. Sometimes, in competitive situations, this can be difficult to avoid, but in training, you should increase demands on your body slowly, so that it can get used to it. That is the purpose of training after all. If you train to peak fitness in competition, the likelihood of calf cramps or any injury for that matter, is reduced.

• Vitamin deficiencies: There is speculation that that athletes who get calf cramps could suffer from low levels of potassium, sodium, calcium, magnesium, and phosphorus.

• Poor warm up: It is vital that you warm your body up carefully before any exercise. If you don't stretch your calves properly for example, they continually stay contracted and are thus more susceptible to cramps.

• Poor circulation: I can attest to this myself. When I was young, I played a lot of soccer, and used shin guards to protect the front of my legs. To keep the shin guards in place, I used ties to hold my socks up. More than once, during a strenuous game, my calves tightened up and cramped. The cause, I am sure, was poor circulation as a result of tight sock ties.

Some of these causes will have obvious remedies for example. I shouldn't have tied up my socks so tight for example! If cramps occur during exercise, then stretching the calf whilst massaging can alleviate the pain, and stop the muscle from tightening. However, there are other things that you can do which might stop the problem occurring.

• Stretch your muscles before exercise as part of a regular warm up routine. Try and warm down after exercise as well.

• Ensure that you stay properly hydrated during exercise and drink plenty of water

The article was written by Charlie Cory, who is the owner of Home Fitness Online, a website dedicated to providing advice about attaining higher levels of fitness from the comfort of your own home.

You can visit his website about calf cramps.

Article Source: http://EzineArticles.com/?expert=Charlie_Cory

Getting Rid of Muscle Cramps

2008-03-06T09:17:00.001+08:00

What do we want to know about muscle cramps? How does this affect our daily living? How can we stop muscle cramps? These are the questions that we usually ask having these muscle pain problems.

Body:

Several times, I have experienced waking up in the middle of the night because of painful leg cramps. Whenever that happens, I just wait for the cramps to subside, suffering the pain silently not daring to move a muscle. It was so painful I cannot move because the pain just gets more intense. Recently, the cramps I experience at night have become more frequent. What I fear most is that one night the pain might not subside anymore. I would not know what to do if that ever happened. Finally, my lack of knowledge had motivated me to learn more about muscle cramps and what I can do to prevent or treat it.

Cramps are actually abnormal contractions of muscles which may occur in various parts of the body. Muscles naturally contract as a means of facilitating movement. However, muscles function in such as way that its contraction and relaxation happen simultaneously at differing rates depending on the speed of movements made. Cramps happen when a muscle or group of muscles contract for a long period of time without being able to relax alternately. The prolonged contracted state of the muscle causes it to feel fatigued and painful. Some muscle cramps last only for a few seconds or minutes while certain health conditions such as tetanus may cause a muscle to cramp for hours.

Muscle cramps happen due to various reasons. Some studies conducted previously had indicated the influence of diabetes, being flat-footed, prolonged sitting, and dehydration as possible reasons for having muscle cramps. Medications such as diuretics may cause certain electrolytes and nutrients to deplete rapidly from a person's body which in turn can result to muscle cramping. Basically, to avoid having muscle cramps, these causes should be avoided or eliminated. However, I still wondered if there are more techniques which can be possibly utilized to further avoid the possibility of experiencing the torturous situation.

When I asked my doctor-friends about this, they were able to provide more information about this. Some of the things they told me are the same information I had researched previously. Still, a lot more new details were added to my knowledge. They told me that some studies had indicated the benefit of stretching and regular exercise included prevention of muscle cramps. Drinking more fluids especially during rigorous activities and using comfortable footwear that support the natural arch of the feet also helped prevent cramping. According to them, medications are supposed to be a person's last resort, if that is still possible. However, if the cramping already occurs too often and the pain is already too intense then the use of medications is already necessary.

Usual medications that are prescribed by doctors as muscle relaxants include soma and carisoprodol. These medications, however, are not given over the counter. Therefore, obtaining a prescription from doctors is necessary before a person is able to use and will be able to benefit from these treatments. Not only because my friends were doctors which is why they emphasized this, but I also understood their point that a consultation with a medical professional is really important prior to using any form of medication. This is because even if medicinal drugs are known for the benefits they bring, they are also famous for their side effects. Some side effects can be really fatal that it is dangerous to take even the slightest chances or risks. To avoid untoward complications, it is better, then, to follow the advice of those who know better.

Melai Karaan, a well known writer on Health and Fitness who is active advocate on the Awareness of Health Consciousness. Did you find this article helpful and interesting? Know more and visit us at Buy Soma

Article Source: http://EzineArticles.com/?expert=Melai_Karaan

Leg Pains – Dietary and Ayurvedic Treatment, Home Remedies

2008-03-04T10:52:00.002+08:00

Pains in the legs could be due to joint pains or due to muscle cramps. Joint pains are generally observed in arthritis, a condition which sets in as the person’s advances in age. In arthritis, the articulation of the bones gradually wears out over time, leading to pains whenever they function. This is called as Aama Vata in Ayurvedic language.

Muscle cramps usually affect the muscles of the leg. It is known as Khalli Vata in Ayurveda. There is a special term for the muscle cramps that affect only the calf muscles, and that is Pindikoveshtana. From an Ayurvedic point of view, almost all pains are caused due to vitiation of the vata dosha. Specifically in leg pains due to muscle cramps, the Vyana vata is vitiated. This is a sub-dosha of the vata which controls the involuntary muscles of the body.

Pains occur when there is an ama buildup in the body. Ama is the name given to the toxic materials caused due to improper digestion that cannot be expelled from the body. Such ama causes several problems, including leg pains. Ama is built up due to high agni, i.e. digestive fire, which is governed by the pitta dosha. Hence there is also a pitta relation with the leg pains.

(1) Useful Herbs in the Treatment of Leg Pains

1. Clove (Syzygium aromaticum)
Clove oil is applied on the affected leg muscle as a poultice. It provides immediate relief from pains, especially if they are due to muscle cramps.

2. Ginger (Zingiber officinale)
Ginger has wonderful painkilling properties. It must be included in the daily diet if muscular pains in the legs are a chronic problem.

3. Licorice (Glycyrrhiza glabra)
Licorice is very effective in relieving muscle aches. An infusion of its roots must be prepared in water and kept overnight. This helps in almost all kinds of muscle problems.

4. Madhuca (Madhuca indica)
Madhuca has positive effects on leg pains, especially if they are due to rheumatism. Its oil is applied locally over the affected regions.

5. Pepper (Piper nigrum)
Pepper helps in dilating the superficial blood vessels, thus helping in proper blood circulation. It also has analgesic properties and can be used as a liniment in muscular problems.

(2) Dietary Treatments for Leg Pains

Since improper digestion can cause leg pains, care must be taken not to eat anything that can cause digestive problems. Do not consume constipating foods; keep your diet simple. Consume plenty of green vegetables and leafy vegetables that contain fiber. Vitamin C obtained from amalaki, oranges and tomatoes is also good for digestion. After each meal, make it a habit to eat a plantain instead of some calorie-rich dessert like ice-cream. A plantain is a food that is extremely rich in minerals of potassium, magnesium and calcium. Hence it is extremely beneficial for proper metabolism within the leg region. Avoid coffee and chocolate if you have persistent leg pain problems.

The importance of adequate amount of fluids cannot be stressed enough. Dehydration is a leading cause of leg pains. Keep drinking one glass of water every waking hour to prevent dehydratiom.

(3) Ayurvedic Treatments for Leg Pains

There are good oils in Ayurveda that are used for external application over the affected legs. If the muscle pains have occurred suddenly, then most likely they are cramps. In such cases, Mahanarayana tailam or Praharini tailam are applied to get relief. Warming the oils a bit and then applying has better effects.

For internal administration, Sinhanaada Guggulu is prescribed. This drug is also a mild laxative. So it will also correct whatever digestive problems may be there with the system. Other commonly prescribed medicines are Laxmivilasa rasa and Pratapa Lankeshwara rasa.

(4) Home Remedies for Leg Pains

1 If you have regular complains of pains in the legs, then there are some simple exercises you can do in order to get relief from them. Some of them are described:-
a) Lie on your back on a firm bed. Wear some loose clothing over the legs, such as shorts or pajamas. Raise your legs gradually in the air, as far as they can go. The heels should point skywards. Hold the legs in this stretched position for about ten seconds and then bring them down again. Do this five times per session, and repeat the exercise thrice a day.
b) Alternatively you can stand facing a wall at an arm’s length distance from it. Stretch out your arms and touch the wall with your open palms. Then slowly pull yourself forward (towards the wall). Feel the stretching pressure building up in your legs. Hold yourself in this stretched position for about ten seconds and then let go. Do this five times per session, and repeat the exercise thrice a day.
c) Even Yoga has several leg stretching exercises that can be used with great positive effects. These exercises are Uttanpadasana, Janusandhi and Gomukhasana.

2 If the cramps occur when performing an exercise workout or some physical activity, then have a glass of lemon water with a pinch of salt in it.

3 If you have leg pains in the joints due to arthritis, then crush two to three cloves of garlic and add them to a glass of diluted milk. Boil it to quarter its amount and drink it just before bedtime.

4 Applying a hot pack or fomenting the leg with steam helps to improve circulation in the leg and eases the pain. Even applying cold packs helps. This will reduce the blood flow into the leg region and help the muscle to relax.

5 Put one part of camphor in twenty parts of mustard oil. Keep this in the sun till the time the camphor properly dissolves in the oil. Use this oil to massage the leg on a daily basis.

6 If you get a sudden sprain in the leg, then prepare a paste of turmeric with lime and salt and apply it on the affected part.

Read more on Ayurvedic Treatments for leg Pains at http://www.ayushveda.comRead more about Ayurveda at World's Largest Portal on Ayurveda and Ayurvedic Remedies: Ayushveda.com - The Free Ayurvedic Encyclopedia

Article Source: http://EzineArticles.com/?expert=Dr_John_Anne

Training to Prevent Running Cramps

2008-03-01T10:05:00.001+08:00

You can help prevent running cramps by performing exercises that create change in your program. By this I mean doing things that aren’t part of the normal routine – mixing it up, if you will. A by-product of this training is that it is sure to enhance running power, speed and performance.

Following are some suggestions to add to your training program. The idea is to get the muscle fatigued in different ways:

1) Tempo training – work on getting your stride rate up to 180 per minute. This is a must for all runners.

2) Interval training – involves training such as ‘Fartlek’ where you vary your speed during an exercise period of around 45 minutes. Developed by Swedish Coach Gosta Holma, Fartlek translates as ‘speed play’.

3) One-leg squats – the benefits of learning to squat with one leg include more strength, flexibility and muscular coordination.

4) Hill training – my favourite and very applicable for people who suffer running calf cramps and especially if you plan on racing on a hilly course. Racing on hills is almost guaranteed to cause leg cramping, particularly in the latter stages of an event. This is because of the high workload placed on a small muscle group.

5) Running with a weighted vest or pack.

6) Hill training with a weighted vest or pack.

7) Soft sand running – ideal to develop strength in the feet and calves.

Combinations of the above – for example, perform interval training while running up a sand hill using hand weights.

You can also focus on different aspects more or less at different times of the year. For example, I prefer to do a lot more soft sand running and hill work in the cooler months.

All of these running-specific exercises will improve your running strength and your calf strength and endurance making them more resilient when it comes to the big race or event.

And if you’re a very experienced runner, then incorporating some more varied sessions can not only help you with leg cramps, you can use it as a way to actually reduce the distances you run in training and still maintain the same times or go even faster.

This kind of goes against what most people think, however I’m of the firm opinion that as we get more experienced, less is better.

And if you take a look at many of the older Olympic athletes, they sure don’t train the distances they trained when they first started out. They use competition, appropriate rest and specialised training sessions as the basis of their plan.

For other sports, you could talk with your coach and team mates and design training games that focus on and mimic some of the most difficult physical movements demanded of your body.

Ideally this type of training should form around 20 to 25% of your routine – any more and you could start to sacrifice speed for strength.

Monitor the results over a period of 6 months and be flexible in terms of how you construct your training plan

Copyright - http://www.Running-Cramp-Relief.com

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

If You Want To Get Enough Sleep - Then This Leg Pillow Is Right For You

2008-02-27T10:20:00.001+08:00

Does it happen to you that you can not get enough sleep or feel leg cramps at night? For many people, sleep is not just one more thing at the bottom of the list of all that needs to be done in a day. Actually, it is the most valuable activity of the day. If you invest enough time in your sleep you will see the results of it in all your other activities. When you get quality sleep your body recharges its energies by itself and prepares for the next day allowing you to feel, think and perform much better, so you can maximize your time and energy with anything you have to do.

The best way to accomplish all your daily goals is to make sure that you get the sleep your body needs. Most adults need about 8 hours of sleep each night to feel alert and well rested, but every person has their own need for sleep and it’s different from any other person’s. When people can’t get the hours of sleep they need regularly because they experiment some sleep disturbance, they are not able to function at a maximum level of energy and concentration, memory is affected and they begin to show some signs such as feeling tired, having difficulty paying attention while they are at some meeting, and feeling irritable which makes them lose their temper easily. It can be even dangerous if, for example, they start to doze off when driving car.

Some times this problem can’t be avoided even if we try. There are many factors that make it difficult for people to get enough sleep, like stress, worries and anxiety, or physical causes like feeling back pain, pain in hip joint, leg cramps or varicose veins. So people toss and turn because they can’t find a comfortable sleeping position that allow your spine to be correctly aligned or avoid those discomforts, in some cases they may be able to fall asleep but not for too long because they wake up in the middle of the night and can’t go back to sleep, and it is usually not long until the alarm clock says that it is time to get up and start the day.

So what can we do?

Well, falling asleep and staying asleep is not easy, unless you have the right help. And that is the reason for many doctors to recommend using a leg wedge pillow that can fit the natural curves of your body and legs, cradling you in comfort. When used as a leg spacer pillow and placed between your legs, this pillow allows you to feel the pressure and tension release as your spine is properly aligned; and when used as a comforting ankle support, it elevates your legs and let you relax as its supportive memory foam helps reducing the swelling and discomfort of varicose veins, besides pressure points are reduced promoting better circulation reducing also aches, pains and muscle cramps.

By sleeping in a comfortable position you’ll also be able to relax, making it much easier to fall asleep and stay like that as long as you need it.

If you want to know more about sleep comfort and the Leg Wedge Pillow you can visit the site at http://www.legwedgepillow.com

Dennis Sullivan is a freelancer journalist and editor, schooled in health, pillows and sleep disorders, and has 7 years of experience in those fields. He has written many articles specializing in writing web content and newsletter articles for several companies.

Article Source: http://EzineArticles.com/?expert=Dennis_Sullivan

Preventing Leg Cramps Using Alternative Energy

2008-02-25T10:42:00.001+08:00

Practically everyone is aware of the value of carbohydrates as a way to boost energy reserves and prevent leg and muscle cramps – but if you’ve tried this strategy before and cramped up during a race, what makes you think what you’re doing is right? In this article we’ll take a look at ‘alternative energy sources’ to turbo-charge your performance.

One strategy to prevent muscle cramps associated with fatigue that most people overlook is loading up on protein before an event.

There’s always such an emphasis on carbohydrates and sugar however the main problem with relying too much on carbohydrates is that you run the risk of having an energy ‘peak’ followed by a ‘low’ and at this point you’re more likely to get a cramp.

Instead, I recommend you try loading up on a spread of carbohydrate, protein and fat. I like it to be a more 40% carbohydrate, 30% fat, and 30% protein diet – making sure that.

There’s an important thing to note here – you should make sure that the making sure the foods are from fresh sources. The carbohydrates shouldn’t be from refined or processed sources (cakes, biscuits, refined flour, sugar) and the fats need to be good fats and not trans fatty acids (these are fried foods, margarine, anything with hydrogenated vegetable oil on the package, heated vegetable oils).

The protein and fat energy sources will actually last longer - your peak won’t be as high in the first half of the event but you won’t have your down in the second half and you’ll be just as strong.

So if we’re looking at daily events I usually encourage the people to take a good strong protein meal 4-6 hours before the event then 2 hours before the event take a carb meal and with that combination you’ll get the instant sugar to your muscles and you’ll have the protein and fat in there to last you for the rest of the event.

A big side-effect of relying too much on junk food, bad fats and processed carbohydrates that most people aren’t aware of is that they lead to the body producing more of a particular hormone that has a stimulatory effect on muscle tone.

Put another way, poor nutrition choices may increase your chances of cramping. And aside from improved training techniques, becoming more flexible and getting your fluid and energy strategies right, I rate nutrition as the key means of preventing and eliminating muscle cramps.

If you value your sporting life and are looking for another piece of the ‘cramp-relief’ puzzle, then more protein and fat (only the good type) in your pre-race meal might just change things for you.

There’s a great quote that goes, “if you always do what you’ve always done, you’ll always get what you’ve always had” – and isn’t that the truth when it comes to regular muscle and leg cramps!

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Running Cramp Relief website provides the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

Calf Muscle Pain Overview

2008-02-23T08:47:00.000+08:00

Calf muscle pain is not widely heard by many of us. It may not be taken notice of like other muscle aches or pains. The pain is usually felt when there is tightness and pain at the calf. Mostly this pain is suffered by women who like to wear high heels. You don't want to experience calf muscle cramps because it is extremely painful, and it is usually happens when you are sleeping or resting.

What causes calf muscle pain?

When you have frequent tightness and cramps at your calf muscle, there can be nerve related muscle problems, which stems from spinal nerve root in your lower back. You might still suffer from the cramps even if you don't complain of back ache. The pain may also due to unusual physical activity or wearing footwear which are unsuitable.

The pains described are different from person to person. However, many of them complain of a sharp pain that originates from the lower back and the pain travels downward into the leg through to toes. Therefore one will experience numbness and tingling sensation in the feet.

Calf Muscle Pain Remedy

Before you can resort to any calf muscle pain relief, you have to understand the muscles involved. There are three calf muscles, two inner and outer muscles (gastrocnemius muscle) and the other one is soleus muscle. Gastrocnemius muscles arise from the lower part of the thigh bone, which is above the knee, while soleus muscle arises from the leg bones known as the tibia and fibula bones and does not cross the knee joint. All three muscles insert into the heel bone through the heel cord. Both have their own functions.

The gastrocnemius and soleus muscles are responsible chiefly for bending the ankle and foot down so that the toes can point toward the ground. However when the foot is flat on the ground as in the sitting, crouching or squatting positions, the gastrocnemius muscles can bend the knee but not the soleus. That is why those who have calf muscle pain are unable to stand with their heels flat on the floor.

People with tight calf muscles are unable to walk steady and they prone to fall, since there is difficulty for the heel striking the ground. When we are relax standing, soleus muscle stabilises the leg so that the weight line can fall in front of the knee. However, if you have tight calf muscles, you might have lower back pain, because it increases stress on the low back muscle.

Calf muscle pain remedy includes treating the muscle in front of th leg called the dorsiflexor, muscles of the foot and ankle first before treating the calf muscles. This is because when moving this muscle of the foot and knee, they are prone to lengthening and contractions. Therefore walking on the heels will shortened the contraction.

The treatment must also include treating the root cause of the tightness which is spinal nerve root problems. Yoga is a good exercise to relieve Calf Muscle Pain. It has been shown strengthening the affected muscles. However, it has to be done regularly under the supervision of a qualified yoga instructor.

If you would like to know more about pain relief, please go to http://www.painreliefinfoguide.com

Article Source: http://EzineArticles.com/?expert=Fatima_Edris

Massage Solutions for Muscle Cramps

2008-02-19T08:36:00.001+08:00

Are your clients frequently complaining of severe muscle cramps, especially now in the later stages of summer? Bodyworkers can play a role in helping their clients manage and prevent these types of afflictions by sharing some basic tips and information with them.

Typically, the main culprit causing a muscle cramp is an electrolyte imbalance, caused when a person is overheated. When your car overheats, the common course of action is to turn it off and allow it to cool down. The same is true for when a person gets overheated. It’s best to get out of the heat and give your cramping muscles a chance to rest and relax, before the pain intensifies and the cramping worsens.

Should you find your clients experiencing too frequent muscle cramps, it could mean there is a more serious cause. Noting the location of the cramps is important as it too, can indicate a serious health problem, requiring a referral to a physician for a formal diagnosis.

As bodyworkers, there are various techniques and methods, from manual massage therapy to acupressure, that can be performed to alleviate the muscle cramps and spasms your clients are experiencing.

Staying hydrated and keeping your body cool can prevent muscle cramping. Simple stretching can also prevent cramping because it increases circulation. Potassium intake is also significant in preventing muscle cramps, especially when exercising, because high amounts of potassium are lost during perspiration. Bananas are high in potassium, so a simple way to prevent muscle cramps is to eat a banana, which will give your body the added extra potassium it needs. Informing your clients of the ways they can prevent dehydration and cramping will greatly benefit them.

To learn more about how you can help your clients dealing with painful muscle cramps, visit http://www.integrative-healthcare.org/mt/archives/2006/09/massage_solutio.html.

This article was prepared for HomeStudyCredits.org. Learn more about massage therapy, and massage continuing education programs.

Article Source: http://EzineArticles.com/?expert=Nicole_Cutler

Natural Treatment For Restless Leg Syndrome

2008-02-16T23:35:00.001+08:00

Did you ever go to sleep at night and about two hours into your restful sleep you suddenly awaken only to find that your legs are twitching like crazy? And then suddenly the aches and leg cramps start. These cramps can be so severe that it feels like somebody is digging a knife into your calves. Well, if you've suffered, or are suffering with these symptoms, what you have is restless leg syndrome. The attacks can come at any time. And while this seems like a problem that just won't go away, there are natural treatments for this condition that will rid you of your restless leg syndrome for good. But first, we need to understand what causes it.

In spite of what many people think, restless leg syndrome is not a neurological problem. The problem itself effects people as they get older. About 5% of the population in the United States suffers from this condition at one time or another. It effects women more than it does men. Doctors have determined that the main cause of this problem is related to iron deficiency. While this condition can actually be inherited, being exposed to extreme cold or stress can also bring on attacks. There is also some evidence that suggests the disease is also related to heart and stomach disorders.

In most cases though, the problem comes down to circulation. Blood flow to the legs is being restricted and as a result, the legs have a tendency to cramp up. So the key to treating this disease is to increase circulation to the legs. This can easily be done through natural means without having to resort to harmful drugs.

There are two means of treating restless leg syndrome. The first is what is called immediate care. This is what you should do when actually suffering from an attack. For the leg that is having the attack, take your foot and just move it around. This will help bring circulation back. Then, if you're not in too much pain, get up and walk around for a few minutes until the attack stops. If the attack isn't too severe, sometimes just changing the way you're sleeping in bed can stop an attack. With some people, a heating pad works wonders. With others, soaking their feet in cold water does the trick.

The second mean is called longer term care and this basically involves a number of life style changes. Most people who suffer from restless leg syndrome are coffee drinkers, so it is important to get rid of caffeine from your diet. Because of the iron deficiency possibility, it is important to take vitamins containing a sufficient amount of iron daily. It is also important not to eat large meals before bed as this can also lead to an attack. Finally, try to avoid stress and get plenty of exercise.

The above simple tips should be sufficient enough to keep you from suffering from restless leg syndrome for even one more day.

Steve Wagner used to suffer from restless leg syndrome as well as a number of other problems. But today, through proper diet and exercise, he is pain free. Come visit his site and get your free report on how the drug companies are killing us as well as a 52 week news letter on a number of natural treatments for a variety of ailments. Visit us at: http://www.natures-healing-remedies.com/

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Dead Sea Salt Soaks Has Proven Results For Charlie Horses And Night Leg Cramps Due To Pregnancy

2008-02-11T06:39:00.000+08:00

I recall a time when I would wake up in the middle of the night holding my leg as tight as I could, not wanting to let my leg go, wanting to beat the leg cramp and yet afraid to move my calf. I believe these cramps started about the time I had reached my 5 or 6th month of pregnancy and they were indeed a nasty part of being pregnant. My doctor told me it was from the extra weight that I was carrying around that caused these cramps. As I was to become heavier- the cramps too would increase. I asked, what could I do?

My doctor shared with me several options to try- but what worked best was a soak before bed. I discovered adding salts to the tub made the night go by even easier. The only problem was the salt I was using ( Epsom) was drying out my skin. I tried adding some oils to the bath- but then the tub became slippery and I feared falling might be worst than the dry skin.

That is when my doctor suggested using Dead Seas Salts- "make sure you get the real thing," he said... As I became more and more pregnant- so to speak, I learned about the healing properties of the dead sea. If you've had these cramps you can relate when I say, I wanted what ever it took not to have those Charlie horse cramps in the middle of the night, but I was tired of the dry flaky skin. Finally, after a night that was excruciating- I found a distributor that I could order dead sea salt from.

I waited daily until the salts arrived- excited about trying out the new dead seas salts, I decided to bath in the middle of the day. The soak was so relaxing and enjoyable that I also decided to re bath that evening and add some lavender to the soak to help me sleep more restful. That night I went to bed and slept like a baby. I was hooked!

Did you know the dead sea salts are not only heal and help the circulation get moving...but dead seas doesn't dry out the skin like other salts. The water of the Dead Sea is unique due to the high concentration of salts reaching 27% compared to 3% in ordinary sea water. The therapeutic properties of the Dead Sea are due in large extent to the presence the percentages of magnesium, potassium and bromide- not found in other salts due to its unique composition.

Dead Sea Salts contain more than 15 natural and unprocessed minerals important to health. Based on the composition of the Dead Sea Salt- it moisturizes the skin instead of drying.

In case you are interested - here are some question and answers to help you understand more information that may also help you- if you too are waking up with these horrible Charlie horse leg cramps!

Tips for keeping leg cramps at bay:

• Avoid standing or sitting with your legs crossed for long periods of time.

• Stretch your calf muscles regularly during the day and several times before you go to bed.

• Rotate your ankles and wiggle your toes when you sit, eat, or watch television.

• Take a small short walk every day, unless your midwife or doctor has advised you not to exercise.

• Avoid getting too tired. Lie down on your left side to improve circulation in your legs and help reduce the pressure off your heart.

• Stay well-hydrated by drinking lots of water regularly.

• Try a warm bath before bed to relax your muscles. Don't forget to add the Dead Sea Salts.

If you do get a cramp, immediately stretch your calf muscles: Straighten your leg, heel first, and gently flex your toes back toward your shins. It might hurt at first, but it will ease the spasm and the pain will gradually go away. You can relax the cramp by massaging the muscle or warming it with a hot-water bottle. Walking around for a few minutes may help, too.

What if the pain persists? If your muscle pain is constant and not just an occasional cramp, or if you notice swelling or tenderness in your leg, call your doctor. In rare cases, a pregnant woman may develop a blood clot, which requires immediate medical attention. This too is another reason why a dead seas salt soak is beneficial it helps increase circulation!

Laura Thomas is an author and designer for a better you. More information on PMS and Night Sweats can be found at the Castle Baths Web Site- www.castlebaths.com Her hobbies include breeding and showing Pedigree Persians www.purrinlot.com , writing and sharing inspirational messages.

Article Source: http://EzineArticles.com/?expert=Laura_Thomas

Suffering From A Level 5 Emergency Restless Legs Syndrome - What To Do

2008-02-07T08:48:00.000+08:00

Restless Legs Syndrome is a common disorder that causes insomnia. It is particularly a problem for women because it frequently comes on during pregnancy and may be related to the blood loss of menstrual cycles, which lowers iron levels. The abnormal and excessive movements of restless legs syndrome can interfere with normal sleep. It has been called the most common medical problem you have never heard of. It is the second most common sleep disorder and affects as many as 12 million Americans, yet doctors hardly ever diagnose it. It is much more common among older people affecting 30-40 percent of people as they age. Sometimes restless legs may be caused by other medical conditions, including iron deficiency, but in many cases the cause is never found.

Restless legs produce an unpleasant feeling in the lower limbs that often has a tendency to spread and may even rise to involve the trunk and arms. The nature of the feeling is difficult to pin down descriptively. It is an achy, expanding, unpleasant sensation which the sufferer, by experience, knows can be relieved by movement, thus giving to the name restless legs. There is an urge to move around in bed, get out of bed, walk around, stomp and shake the legs, and even run in place to undo the unpleasant sensations.

Although people complain that their symptoms are the most severe at bed-time, some people develop an irresistible urge to move their legs or to walk around when they are sedentary or in situations that require that they sit still. Maybe you go crazy if you have to sit as a passenger in a car, you might also find it difficult to sit still in a movie theater. Some people with RLS fall asleep at the wrong time and in the wrong places during the day because of severe daytime sleepiness, which can drastically impact their personal and professional life. Even when they fall asleep, the continuous disruptions and movements result in poor sleep quality and sleepiness the next day. And some people have the awful combination of being overwhelmingly sleepy and yet unable to sleep.

A related disorder is periodic leg movements which is jerking rhythmic movements, most of which occur in the legs every twenty to forty seconds across the night disrupting sleep. Each time the leg muscles twitch, brain changes, including wakefulness, occur. This is not the same as those leg cramps or twitches that happen at sleep onset. Periodic limb movement and restless legs syndrome should not be confused with nocturnal leg cramps. Although leg cramps can be quite painful, they rarely indicate a serious medical problem. They usually are a delayed reaction to strenuous daytime activity level one way or the other. Daily calf-stretching exercises just before bed-time can help prevent leg cramps. If you experience a cramp, try to interrupt it immediately by stretching your leg out straight and bending your toes back toward your head.

It would be worth a try to see if any of these alternatives can provide you with some relief for restless legs syndrome so you can avoid medications and their side effects.

• Get regular exercise
• Stretch the muscles in the back of your legs
• Use a heating pad
• Use cold packs
• Massage the affected area
• Take aspirin or ibuprofen
• Wear long socks or stockings
• Avoid all forms of caffeine, certain medications, stimulants, and certain pain relievers

Restless Legs Syndrome is a common disorder that causes insomnia. The abnormal and excessive movements of restless legs syndrome can interfere with normal sleep and can literally drive one crazy. Visit http://www.better-sleep-resources.com to learn what to do in case of a level 5 emergency restless legs syndrome episode.

Article Source: http://EzineArticles.com/?expert=Linda_A.

Yoga: Three Reasons You Should Not Do Yoga Posture - Lord Of Dance

2008-02-06T09:51:00.000+08:00

This difficult balancing posture develops poise and gracefulness. It should be performed as if dancing, yet firmly with focused attention. It is usually performed as the final posture of a series of challenging backbends.

The Natarajasana balances the nervous system and develops mental concentration. It generates vitality and enhances the digestive power.

The Lord of Dance posture tones and strengthens the leg and hip muscles. It stretches the shoulders and expands the chest.

When done in a full version, this is a very demanding asana, requiring great flexibility in the shoulders and spine, tremendous openness in the chest, groins and front of the thighs, and great strength in the standing leg.

The Natarajasana has curative and corrective effects removing backache and stiffness of the spine. The arch formed by the back and stretched leg gently aligns the vertebrae of the spine restoring suppleness and easing strain caused by poor posture or long periods of sitting.

Note: As a beginner, be sure to keep the ankle of the raised foot flexed (draw the top of the foot toward the shin) when lifting the leg to prevent the cramps in the back of the thigh.

Three important reasons not to do the Lord of the Dance posture:

1) If you have serious lower back injury, avoid practicing this posture.

2) In case of knee injury do not attempt this posture.

3) If you have High Blood Pressure do not do this posture.

Caution: Always check with your doctor if you have any doubts or concerns regarding the suitability of this posture for you. It is best to perform this yoga posture in presence of a qualified yoga teacher.

Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.

Mr.Subodh Gupta, a Corporate Yoga Trainer has conducted more than 500 workshops on Yoga and Stress Management. He has been interviewed by various TV channels in India and London.

For reaching to Subodh Gupta Yoga website http://www.subodhgupta.com and for Subodh Gupta Corporate yoga webpage http://www.subodhgupta.com/corporateyoga.html

Article Source: http://EzineArticles.com/?expert=Subodh_Gupta

Causes and Treatments for Leg Cramps

2008-02-04T10:27:00.000+08:00

A former client emailed me with this question about her chronic leg cramps.

"...I noticed with the increased exercise that I'm getting a lot of lower leg cramps. The cramping is usually in response to any prolonged brisk walking or running. My personal trainer suggested that I might be lacking magnesium, so I've been taking magnesium, but I haven't seen any improvement. Suggestions?"

There are many possibilities. While nutritional deficiencies are likely, I look first to body mechanics. Often a long-standing or undiagnosed misalignment in the hips/pelvis will cause lower leg cramps. Even a misalignment in your shoulders and upper back can lead to lower leg cramps. A good chiropractic or osteopathic adjustment can work wonders for that.

A common cause for these kinds of cramps is improper body mechanics during exercise. Your gait may be off. You may not have the proper kind of walking shoe for your body. Your posture may not be in good alignment and walking may exaggerate that. You can check body mechanics with your personal trainer, chiropractor, osteopath, Alexander technique practitioner or cranial sacral/ zero balance therapist.

Muscle cramping related to exercise might be a result of imbalance in the body's electrolyte balance - minerals such as potassium, calcium and magnesium. Taking a good green drink helps with this. Plus, a good multi-mineral supplement can work well. I favor a coral calcium mixture that contains magnesium and potassium plus trace minerals. A vitamin E deficiency can also cause muscle cramps.

Related to electrolyte imbalance is making sure that you stay well hydrated during exercise as well as throughout the day. Dehydration is one common cause of muscle cramps. Unless you are an endurance athlete, plain cool water is the preferred fluid replacement during exercise. Drink enough water before, during and after exercise but be careful not to over-hydrate during exercise.

Although basic exercise hydration guidelines can be followed, it is too easy to over-hydrate (hyponatremia - a problem resulting in disturbances in the fluid electrolyte balance which may result in serious neurological responses) and recommend a formula for determining sweat rate and the appropriate amount of fluid consumption during exercise.

Drinking too much or too little during exercise can cause problems and you should be aware of your own fluid needs during exercise. The actual amount of water consumed during exercise should be based on an individual's sweat rate. To determine sweat rate weigh yourself before and one hour after exercise. Subtract the post-workout weight from the pre-workout weight. Then add in the amount of fluid consumed during the workout. This equals the hourly sweat rate.

A loss of 1 pound of body weight is equivalent to 16 ounces of fluid. If you lost one pound during a workout and drank 16 ounces during the workout then your hourly sweat rate is 32 ounces. That means you should drink 8 ounces every 15 minutes. A weight gain from pre to post workout means that you have over-hydrated either before or during the workout.

In addition to maintaining proper hydration during exercise, it is important to avoid over-hydration before exercising. To maintain good hydration throughout the day, drink 1/2 ounce of water per pound of body weight during the day.

Muscle cramps are also related to acid/alkaline balance. An acidic body is likely to feel achy and crampy after physical exertion. To find out if you are acidic, get some pH paper and test your morning urine.

Exercise results in lactic acid and if you are already acidic an increase in lactic acid can trigger muscle cramps and achiness. It helps to shower after you exercise. When you sweat you are eliminating acids from your body and if you don't shower these acids can be reabsorbed.

Unaccustomed physical exertion by itself can be a cause of muscle cramping. Be sure that you are allowing the muscle to have sufficient rest and recovery time between exercise sessions. Plus, there are a number of conditions and illnesses related to muscle cramping including: restless leg syndrome; hormone imbalance; fibromyalgia; allergies; hypothyroidism; varicose veins; anemia and arthritis. Check with a medical doctor for diagnosis of these conditions.

Mary Ann Copson is the founder of the Evenstar Mood & Energy Wellness Center for Women. With Master's Degrees in Human Development and Psychology and Counseling, Mary Ann is a Certified Licensed Nutritionist; Certified Holistic Health Practitioner; Brain Chemistry Profile Clinician; and a Health, Wellness and Lifestyle Coach. Reconnect to your physical, emotional, mental, psychological and spiritual natural rhythms at http://evenstaronline.com

Article Source: http://EzineArticles.com/?expert=Mary_Ann_Copson

Running Cramps

2008-01-31T09:10:00.000+08:00

As people are becoming conscious about their health, they recognize the importance of exercise to maintain a healthy body. These exercises include skipping, jogging, brisk walking and running. Cramps are caused by excessive physical exertion that can strain muscles. Another reason that may cause cramps is dehydration. Cramps may occur due to a magnesium deficiency and possibly potassium. There are different theories attributed to the reason some get muscle cramps while running. Many people exercise on a regular basis to keep themselves fit and healthy. Some believe that cramps can occur when a person does not run on a regular basis. There are multi vitamins minerals that are known to sooth cramps.

Cramps can be related to other factors like what you eat and how you breathe when you run. Make sure that you drink plenty of water before you run and while you are running. Bananas are also a good fruit to eat before or during your run. As far as breathing goes, take good deep breaths as you run to allow plenty of oxygen to enter your runs. Run a course that you can handle. Don't overdo it. You can start slow and advance to miles, but overdoing it might prevent you from running at all. Also, make sure that you do a complete stretching program before you begin your run. This really helps to avoid cramping and serious injuries. Any cramping will usually subside on their own, but if you're having trouble, try massaging the cramping area or apply heat to the muscle that is bothering you.

Running provides detailed information on Running, Running Shoes, Running Of The Bulls, Free Running and more. Running is affiliated with Best Treadmills.

Article Source: http://EzineArticles.com/?expert=Alison_Cole

Why Quinine Sulfate is a Treatment for Restless Leg Syndrome

2008-01-21T09:39:00.000+08:00

Quinine sulfate is a known muscle relaxant that has been used for many years to help relax tense muscles and relieve muscle cramps. It also helps people who are suffering from involuntary muscle contractions. These attributes make it the perfect choice for treating the muscle cramps that affect many sufferers of restless leg syndrome.

There are a variety of symptoms that can occur with restless leg syndrome, but leg cramps can be the most annoying and painful. Waking up in the middle of the night with leg cramps is not anyone’s idea of fun. The pain of leg cramps can range from mild to excruciating and one of the most effective ways to deal with leg cramps is by taking quinine sulfate.

While full strength quinine sulfate must be prescribed by a licensed physician there are over the counter medications that have trace amounts quinine sulfate in them. These trace amounts of quinine sulfate are combined with vitamin to produce an over the counter supplement that can be used as a treatment for restless leg syndrome. The vitamin E is used to help promote oxygen flow to the leg muscles which also helps relieve muscle cramps and when combined with the quinine sulfate is quite effective at leg cramp relief and also helping to prevent future occurrences.

Another nice thing about using quinine sulfate as a treatment for restless leg syndrome is that it has few side affects. There are other drugs available that help relieve leg cramps but many of them have the side affect of loss of muscle control. While getting relief from muscle cramps is always welcome not being able to get up and move around because of loss of muscle control can be about as annoying as the cramps themselves. Quinine sulfate does not have this side affect and allows people who suffer from restless leg syndrome to retain their mobility and go about their daily lives.

If you or someone you know thinks they may suffer from restless leg syndrome it is important to visit your doctor to confirm the diagnosis. If you attempt to treat your symptoms without knowing what it is that is causing it you can end up doing more harm then good. This is particularly important when taking over the counter medications because while they may help relieve the symptoms, the symptoms may be a sign of any number of other conditions that may or may not be related to restless leg syndrome. A correct diagnosis will not only make sure that the treatment you are receiving is proper it will also allow your doctor to counter any adverse side affects you may have taking your medications.

If you think you have or currently suffer from restless leg syndrome and the leg cramps that can come with it see your doctor. They can provide a prescription for quinine sulfate and help effectively treat your restless leg syndrome.

To learn more about quinine sulfate and other treatments for restless leg syndrome, its causes and coping strategies click here.

Article Source: http://EzineArticles.com/?expert=Andrew_Bicknell

Muscle Cramps

2008-01-18T11:08:00.000+08:00

Muscles, the storehouse of energy in a living body, contract to help in the movement of different parts of the body. The general body composition consists largely of voluntary muscles. It is called voluntary because its contraction and movement is consciously controlled by the living being. Sometimes, these voluntary muscles contract involuntarily and refuse to relax and return to normalcy. This is called a Muscle Cramp. Muscle Cramps are forceful contractions that sustain for sometime and reappear, often till the muscles relax. Cramps can happen to any voluntary muscle, mostly bending or curling the affected muscle.

Muscle Cramps come from the vigorous use of muscles. Cramp can result when a muscle or group of muscles that acts together in the movement of a certain part of the body forcefully become involuntary. For instance, athletes often complain of Muscle Cramps in calf muscles. But when it affects the feet, the group of muscles in the fingers too gets cramps.

Muscle Cramps occur due to various reasons. These can be dehydration or excessive loss of body fluid due to vigorous exercise or activities of the muscle; or a muscle fatigue caused mostly from a long rest period for muscles in one position or exertion of muscles leading to injury. It may also happen from some kinds of muscle disease. It is not always necessary for the cramps to attack 'over activated' muscles. Muscle Cramps can attack even when the muscles are at rest or dormant for a very long time. For instance, sitting in the same position for a very long time can cause muscle fatigue and may later become a cramp. Most of the cramps come especially at night, like the cramps in the calf muscle. This last for some time till the bend muscles flex and relax.

Muscle spasm and Muscle Cramp may seem to be the same. But a Muscle Cramp, unlike a muscle spasm, affects only a certain muscle. The affected muscle bulges or rolls and hurts till it gets its normal shape. Cramps can thus affect anyone, anytime and anywhere. Muscle Cramps affect pregnant women too. Hence as a precaution, their diet is supplemented with calcium and magnesium. Cramps can be kept at bay through exercises, especially stretch exercises, a nutritious balanced diet and proper water intake.

Muscles provides detailed information about muscles, build muscles, muscle cramps, muscle diseases and more. Muscles is the sister site of Best Treadmills.

Article Source: http://EzineArticles.com/?expert=Richard_Romando

Discover How To Stop and Prevent Muscle Cramps

2008-01-16T00:43:00.000+08:00

No-One is Safe From Muscle Cramps

When you are training to get fit or build muscle you are going to get muscle cramps at some stage in your training program, it happens to everyone. Believe it or not people who don't train also get muscle cramps, so no-one is safe!

Simply, muscle cramps are just muscle contractions which happen completely involuntarily and usually occur in your leg and stomach muscles. Muscle cramps are a real pain, and can really disrupt your training workout, but there are a number of things you can do to help reduce the frequency and probability of muscle cramps.

Tips To Prevent Muscle Cramps

There are a number of reasons for muscle cramps; the main one is that they are induced by dehydration, low salt and ion levels in the body. So make sure that you carry a good energy drink with you to training, preferably an isotonic drink which has the correct composition of sugars, salts and other ions.

Make sure that you warm up properly before you start training, do at least five minutes of light jogging or skipping to get your blood flowing and cardiovascular system ready. Follow this with some dynamic and static stretching to loosen off your muscles before you do any lifting or intense exercise, as this will also help prevent injuries and allow you a full range of motion in your exercises.

If you have been out of training for a while make sure you place more emphasis on warming up and warming down than you would normally as you are more prone to getting muscle cramps when you've out for a while, the same applies to beginners. Gradually build up the intensity and ensure the muscle groups which you are training have 48 hours to recover before working them again especially if you are doing weights.

The most important thing that you can do to reduce muscle cramps is to stay well hydrated, sip water or your energy drink regularly throughout your training session to keep on top of it. If it is hotter or more humid than normal, drink more as you will lose extra fluid through sweat, so it's important that you constantly replace it.

Key Points:

-Drink plenty of water to stay hydrated

-Carry a sports drink to replace ions and nutrients lost through sweat

-Warm up and warm down properly

Muscle cramps are normal, every athlete gets them at some point, they usually go away after a minute of so, or quicker if you can stretch the muscle out, however the muscle may remain painful afterwards. If it does, softly massage and stretch the muscle to help it relax, then ice it and rest it for a few days.

Do you want to learn how to pack on massive muscle, melt away fat and get the body of your dreams? If so, get your hands on free bodybuilding training tips for beginner bodybuilders by clicking the following link: http://teenbodybuildingtips.info/

Article Source: http://EzineArticles.com/?expert=Bob_Giddy

Muscle Cramps: Understanding Some of the Causes and Ways to Pain Relief

2008-01-14T10:03:00.000+08:00

If you've ever experienced the excruciating pain of muscle cramps, then understanding some of the causes and ways to relief can go a long way towards being more comfortable and pain free. I speak from the experience of muscle cramps so I investigated the causes and what could be done to relieve this terrible pain.

For some people muscle spasms are so frequent that it’s impossible to sleep until the pain can be relieved as they can come on during the night. For others they can be less frequent but just as painful. Traveling by car, bus, airline or other means for extended periods without a “walking” break, can results in the leg muscles contracting into painful spasms which are very difficult to relieve. Ensure you get up and move around regularly when traveling.

Many women experience abdominal cramping ranging from discomfort to absolutely excruciating pain that drains all the energy from your body during menstruation. To understand what is happening here the uterus lining thickens during the early part of the menstrual cycle. The lining then breaks down and is expelled which is part of the normal monthly menstrual cycle.

During this process prostaglandins (which are unsaturated carboxylic acids that act as chemical messengers) are released and send a message to the uterus to contract. These contractions help to expel the uterus lining but they can also cause severe pain, and are sometimes so intense they momentarily cut off the blood supply.

My experience has been with leg, back and abdominal cramps but the leg cramps were the absolute worst. Cramps can start in your toes, distorting the shape, and moving up into the calf muscles, tightening into painful knots where it is impossible to lie still or to walk. Some muscle spasms can come from injured muscles particularly in the back where they try to protect themselves from further damage.

Dietary deficiencies in magnesium and calcium (which work in synergy) can also be a cause of some cramps, muscle weakness, leg tremors and muscle spasms. These minerals play an important role in controlling contraction and relaxation of muscles on signals from the brain. This was my own problem and I found powdered magnesium with calcium had a faster absorption rate and was a more efficient means of preventing cramps.

Insufficient intake of water and other fluids, resulting in dehydration, is also another cause of cramping and spasms. Athletes are painfully aware of this and the need for keeping up fluid intake. As our bodies are made up of a massive amount of water, it is important for all of us, not just athletes, to drink at least 8 glasses of water a day – a glass being 8 oz. It is also important to be aware of dehydrating and this can be simply tested by noting if there’s color in the urine, drink more water – coffee and alcohol dehydrate, so when partaking of either of these have water at the same time. The same applies if diarrhea is present, during hot weather, or if using diuretics.

What to do to relieve cramping. Gently stretch the muscle to attempt to relax it. Then gently and carefully massage the affected areas. Don’t overdo stretching or the massage as this could cause more pain or damage to the muscles. I have found when leg cramps leave soreness in the muscles, a hot pack or wheat bag heated in the microwave and applied to those parts will loosen up the muscles and relieve the soreness.

Author: Carmel Muggeridge. Carmel is an online publisher, and owner of a website offering a wide range of the credit card options - http://www.creditcard-library.com, and passionate about good health.

All Rights Reserved. Article may be reprinted as long as the content remains intact and unchanged and links remain active.

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Constipation and Leg Pain

2008-01-11T10:46:00.000+08:00

Although constipation and leg pain are different conditions and occur in different parts of the body, they may be interconnected and can have a common origin. In most cases, the origin is related to nerve damage or dysfunction. It is also seen that people with leg pain have a greater chance of constipation and vice versa. In fact, constipation is one of the major symptoms of leg pain along with sharp or shooting pain and weakness or sensory disturbance of legs.

Many inflammations, diseases or conditions in the lower part of the nervous system can result in constipation and leg pain. Lumbar nerve root inflammations due to disk herniation, burst fractures, spondylolisthesis, foramina, and abnormal bone formation can lead to both conditions. Arachnoiditis, which causes spinal covering damage, can also result in constipation and leg pain.

The loosening of muscles and deficiency of calcium can result in malfunctioning or deterioration of the muscles which aid peristaltic actions and standing. The damages to these muscles result in diseases such as constipation, leg pain, frequent/uncontrolled urination, and diarrhea. Constipation and leg pain may also arise as a result of the diseases affecting the urinary system such as uterine fibroids.

Many pain relieving drugs such as morphine and aspirin used for curing leg pain can cause constipation. This is because all the pain killing drugs act on the central nervous system which causes a decrease in nerve impulse traffic. The result is the reduced functioning of all body muscles including that of the bowel wall. The frequent use of these drugs can result in severe constipation.

Overweight persons are the most prone to constipation and leg pain. Pregnant ladies are also more prone to have both conditions at the same time. Menstrual cramps and the use of some unnatural drugs which irritate the lower nerves can also result in constipation and leg pain. Pelvic bone dysfunctions are another common cause.

Drinking plenty of water and eating fruits can help in good functioning of the muscles, which in turn helps to manage both constipation and leg pain.

Constipation provides detailed information on constipation, cat constipation, causes of constipation, chronic constipation and more. Constipation is affiliated with Are Cold Sores Contagious? .

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Leg Cramps and a Bad Diet – The Elastic Band Theory

2008-01-04T09:50:00.001+08:00

You never used to get leg cramps (until recently), you run regularly and exercise for two hours a day or more, you’re fit, you’ve got a ‘6 pack stomach’ – so you can eat anything you like, within reason, right?

It just doesn’t work like that – let me explain using the ‘elastic band theory of health and longevity’ to explain why you’re starting to get leg cramps, muscle cramps and other health problems that are sure to follow.

The body is just like a wonderful machine – so good in fact that for over 30 to 40 years, no matter how ‘low grade’ the ‘fuel’ you put in, your body just works and works and works. In fact, some people find that as they hit their mid thirties, that they’re just as fast as in their early twenties. Sure, you’re putting on a little weight, that’s normal, but overall you find that you’re just as fast and don’t need to train as often or as hard.

That is until one day you start getting cramps that won’t go away, or you can’t put up with that joint pain like you used to or your blood pressure starts to rise, or you need glasses or your hair starts going grey – fast.

Just like a thick elastic band, from a health point of view, the body can just keep stretching and stretching and stretching until one day it just ‘snaps’.

That’s when professional athletes just ‘drop dead’ from cardiovascular disease and that’s when you find out you have diabetes, cancer, or arthritis or you're told by your doctor that you have a 'problem heart' and you're professional sporting career is over.

It is really a ‘no-brainer’ that an unhealthy diet will contribute towards muscle cramps or other health problems and that these conditions are really just early warning signs or worse things to come.

Prevention of cramps and other health challenges from a nutrition point of view comes down to consuming a mostly fresh food diet that is high in minerals, avoiding ‘empty’ foods that are high in sugar and low in minerals and which also introduce toxins and antibiotics into our systems.

Fast foods of any type, fried food, processed or refined carbohydrates (such as cakes, biscuits and most types of bread), alcohol and excessive amounts of caffeine are all examples of foods to avoid.

In terms of cramping, eating the wrong food does the following:

1. Reduces our muscles’ energy reserves and makes cramping more likely.

2. Deprives the muscles of minerals required to relax and contract the muscles.

3. Introduces toxins (preservatives, food colouring and flavour enhancers) that have a stimulatory effect on the muscles that induce cramping and tend to inhibit the relaxation response that prevents cramping.

And while muscle cramps, running cramps you suffer during exercise and leg cramps at night are the end result of these nutritional problems, it’s the other lifestyle-threatening and life-threatening conditions you should be worried about.

My advice – cramps are just indicators of potentially more serious health problems. Fix the cramps from a nutritional point of view and you’re taking positive action from a long term health and longevity perspective.

Copyright - http://www.running-cramp-relief.com/

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is one of the internet's leading health information books and is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

Leg Cramps & Team Sports – You Get Back What You Put In

2007-12-28T12:36:00.000+08:00

I read it all the time in the newspapers and online sports reports how players suffer leg cramps literally in the last quarter and how this can mean the difference to a win, lose or draw. Especially in tough physical contests such as football (soccer), American football, rugby union, rugby league and Australian ‘Aussie’ Rules.

Imagine the impact it would have if a coach could eliminate and prevent cramps that plague sports teams during games. In this article I’m going to touch on some of the things the coach or the assistant coach or trainer needs to keep an eye out for.

Well, the first place I look at is the environment the players are in and how much they physically sweat. If they sweat a lot that’s one thing that will promote cramps.

The other thing you could do is watch what they eat before they go into an event. If they’re going to a fast food restaurant and get a burger or a soda they’re going to get more challenges than someone that ate a high protein, high carbohydrate meal.

You can’t look at a person and say he’s tall so he’s more likely to get a cramp but if you look at their eating habits or see them perform and they’re sweating excessively and losing a lot of liquids then you can assess more accurately what’s going to happen.

I’ve worked with teams for a long time as a trainer and after starting with a new team I could tell you after 2 weeks who’s going to get cramps & who’s not - poor diet or a good diet, their eating habits, whether they sweat profusely, whether they take care of themselves or not, you can tell. For example if someone’s drinking a litre of fizzy pop before they work out and that’s their only method of drinking water, that’s going to create a lot of problems.

In a recent study of Australian Rules players, it was revealed that players are running at close to their maximum speed for 15 to 20km per game.

Interestingly the coaches began analysing their players because they started showing signs of severe fatigue and cramping as a result of a rule change which had bigger defenders running more.

The increase in the number of players suffering leg cramps and calf cramps is a direct example of how environment – in this case causing fatigue – can influence how much and how often a person can cramp.

And in ‘wet and heavy track’ conditions the percentage of players suffering leg cramps in particular gets much higher.

Copyright www.Running-Cramp-Relief.com

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is one of the internet's leading health information books and is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again. You can read more on nutrition and the simple steps you can take to eliminate crmaps and give you a sporting edge that will also extend your sporting life and improve your health.

Article Source: http://EzineArticles.com/?expert=Paul_Newland

Leg Cramp Treatment - Increase Circulation in Legs

2007-12-26T10:54:00.000+08:00

The essential oils in this synergy blend for relieving leg cramps are effective analgesics (pain relievers) and antispasmodics (calm muscles and nerves) and helpful for relieving muscle and leg cramps and spasms.

PEPPERMINT (Mentha piperita) One of the most powerful vasoconstrictors in aromatherapy and a powerful analgesic pain reliever Peppermint oil is excellent for relieving muscle spasms and cramps.

SWEET MARJORAM (Origanum marjorana) An antispasmoidic Marjoram stimulates blood circulation making it a nice addition to your blends for relieving muscular aches and pain. Excellent for topical application to ease pain from strained muscles and leg cramps.

LAVENDER (Lavendula augustifolia) An Analgesic (pain reliever), an Antispasmodic (calms nervous and muscular spasms and cramps), a Restorative (helps to strengthen and revive the body systems), a Sedative (soothing, tranquilizing, calming effect on the body), and a Relaxant (soothing, relaxing, relieving strain or tension)

DIRECTIONS: Dilute your synergy blend in your favorite carrier oil. I recommend Pure Light Coconut oil as it is fully metabolized by the body and, unlike most oils, not absorbed into the fatty cells and tissues of the body, making it an ideal carrier for essential oils to move through the fat cells beneath the dermis and into the blood vessels serving muscles, etc. As well Pure Light Coconut oil remains liquid at room temperature and, because of its light consistency, will not clog skin pores, making it suitable to use on sensitive or problem skin.

Dispense 1-3 drops into the palm of your hand, inhale & apply oil to your Mid-calf muscle & Achilles tendons, massaging gently. The oils will enter through the neurovascular points located in these areas to effectively trigger your relaxation and healing response to promote fast relief for leg cramps.

Aromatherapy is Nature's Medicine in its purest and most essential form. Aromatic Oils are the very soul of a plant. Even a drop or two can produce significant results for your body, mind and spirit. Properly administered essential oils are a natural, safe and effective way to enhance your health and well-being and may produce satisfying results where other methods have failed. Please consult with your physician regarding serious health concerns and do not attempt to self diagnose.

PLEASE NOTE: There are many cheap, synthetic copies of aromatic oils, but these are not recommended for therapeutic use. For best results purchase the highest quality oils you can possibly find. Use organically grown or wild crafted essential oils that have been tested for purity and are pesticide free.

You receive five FREE aromatherapy publications as a gift when you purchase PurePlant Essentials Organic Aromatherapy Products.

Click to purchase the Leg Cramp Treatment synergy blend: Leg Cramp Relief: http://www.kgstiles.com/healthsolutions/legcramprelief.htm

Click to purchase Organic Peppermint oil: http://www.kgstiles.com/moreinfo/peppermint.htm

Click to purchase Organic Lavender: http://www.kgstiles.com/moreinfo/lavender.htm

KG Stiles is a certified aromatherapist practicing in Ashland, Oregon, USA. She has utilized essential oils in her professional practice for more than 30 years. She is the Director of PurePlant Essentials Organic Aromatherapy and a specialist in formulating aromatic blends for healthy living. More Info? Contact: KG Stiles at Springhill Wellness Center, Ashland, OR (541) 941-7315. Mahalo!

Article Source: http://EzineArticles.com/?expert=KG_Stiles

Exercising - Stretching To Prevent Cramps

2007-12-25T14:11:00.000+08:00

Everyone knows it's a good idea to always stretch your muscles prior to exercising, but did you know stretching might also help reduce leg cramps? Here are some good tips to proper stretching that will lower your chances of getting leg cramps.

Before beginning any exercise or workout routine you should always stretch your muscle groups for at least a minute. The best way to accomplish this is to gradually stretch out your muscles. Don't stretch so hard and fast that you injure yourself by tearing the muscle. Slowly stretch and increase every 10 seconds until you can't stretch any further and then hold it for 30 seconds.

According to David Joyce, a resident sports massage therapist, you should utilize a very light 10-minute warm up period at 50% effort. Then follow that up with 10 minutes of stretches. David has found that up to 70% of leg cramps and injuries can be prevented by following these tips. This applies to runners, football players and basketball players.

David also mentions that a combination of massage and stretching will work the best. When you watch an NBA basketball game you will notice that during warm-ups the players stretch and trainers will massage the players legs.

Of course, most of us don't have a personal trainer or massage therapist on hand to help us, but you can do some of this yourself with a little massage therapy basics. Read up on it and apply some of the principles. It will greatly reduce the possibility of getting leg cramps during exercises.

Know How Flexible You Are

If you know how flexible you are then you can know if you're prone to getting leg cramps or even a lower leg injury like an Achilles injury.

How do you test your flexibility? For your calf muscles you should sit on the ground with your legs stretched out in front of you. Keep your knees straight and grab the top of your feet, pulling them toward you. You should be able to pull them back 90 degrees without discomfort.

If it feels tight then you know that you need to concentrate on exercising and stretching these muscles. Spend a little extra time stretching and you'll notice the results immediately.

If you live in a colder climate you may need to spend more time stretching than you would in a warm climate. The colder air tightens your muscles. Keep that in mind on those cooler days.

I know that 10 minutes can seem like a lot of time to warm up, so you may want to start out with a slow jog. After a few minutes you can begin stretching and even mix in a yoga routine. By adding the yoga to your stretching you can warm up your muscles quicker without the risk of getting a leg cramp or muscle injury. Be sure to end any workout or exercise routine with stretching.

If you will add a good stretching routine before any sporting event or exercise program, you'll reduce the risk of getting those painful leg cramps. And that makes things much more fun in the long run.

Michael Russell Your Independent guide to Exercise

Article Source: http://EzineArticles.com/?expert=Michael_Russell

Muscle Cramps During Endurance Events

2007-12-23T11:35:00.000+08:00

If you’ve ever developed severe muscle cramps during long-term exercise, the odds are that you never found out why it happened. Doctors in South Africa studied triathletes and found that most of the time, the muscles cramps were not caused by dehydration, thyroid disease, blocked blood flow, nerve damage, or mineral abnormalities in the levels of calcium, sodium, magnesium or potassium (Medicine & Science in Sports & Exercise, July 2005). Probably the most common cause of cramps in exercisers is lack of salt, but this was not shown to be the cause of severe cramps in the elite athletes.

The athletes with cramps had normal electrolytes and did not lose more fluid during exercise than those who did not suffer cramps. The researchers showed that the most likely cause is muscle fatigue or tearing of the muscle itself. Electromyograph (EMG) studies at one to five minutes, but not at ten minutes, showed markedly elevated electrical activity of the nerves controlling the cramped muscles. Therefore muscle cramps during long distance athletic events appeared to be caused by exercise-induced damage to the muscles themselves.

If this is true, muscle cramps during endurance events can be prevented by slowing down when you feel excessive soreness on one muscle group or a straining in the muscle. Of course, competitive athletes do not do this, and they pay for it with muscle cramps.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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The Cause And Cure For Night Leg Cramps

2007-12-22T12:00:00.000+08:00

I'm sure you've had them. Almost everybody does. Those nagging, painful and sometimes excruciating night leg cramps. They seem to come out of nowhere and when they hit, it's like somebody's taken a baseball bat to the bottom of your body. Well, fear not. The days of your night leg cramps may soon be over. This article is going to explain to you what causes these things and also give you a very simple cure for the problem. I have no doubt that after reading this, your night leg cramps will be a thing of the past.

But first, a story.

One night I was lying in bed. Suddenly, I felt the hamstring in my left leg start to tighten like you wouldn't believe. At first it was a dull pain that turned into a sharp pain. It was so bad that when I got myself out of bed and headed for God knows where, I literally collapsed in the hallway and almost passed out from the pain. That was the last night I ever suffered with this problem because the very next day I started to do my research and this is what I discovered.

The experts are all divided on what actually causes night leg cramps, however, when digging real deep into this, I found something relating to alternative health that made sense. The general belief is that night leg cramps are caused by an imbalance of electrolytes in the body. In other words, there is a lack of essential elements in your body and it is this lack that is causing the cramps. I then thought about this and looked at how I was eating at the time. It made sense. But what was I missing. I wasn't the greatest eater in the world. It could have been just about anything.

Well, upon further digging, and a little luck, I discovered that the one thing in particular that was causing this was a lack of potassium in my diet. Great, but how was I going to get that extra potassium? Okay, time to do more research. Well, to make a long story short, I discovered that bananas are an excellent source of potassium. Well, I wasn't a big fruit eater, but I was willing to try anything. So, I started to eat bananas regularly. As a result, I haven't had a night leg cramp since.

Now, there are other contributing factors to night leg cramps that most experts DO agree on such as muscle overexertion, prolonged sitting, dehydration, pregnancy, diabetes, Parkinson's Disease, alcohol use and certain medications. But potassium is the one thing they say will make the biggest difference.

So go to the supermarket and pick yourself up a bunch. I think you'll find a great improvement in your night leg cramps.

To YOUR Health,

Steve Wagner

For natural treatments to a number of ailments, visit our website at http://www.natures-healing-remedies.com/ where you can get a free report on how the drug companies are killing us as well as get a 52 week series on a different ailment and treatment each week.

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How To Avoid Leg Cramps While Sleeping Or When Waking Up

2007-12-21T10:31:00.000+08:00

About Leg Cramps

A leg cramp means an acute pain which usually originates from a muscle in the leg. It takes place when a muscle contracts too hard. Leg cramps usually occur in one of the calf muscles, below and behind the knee. The small muscles of the feet are sometimes affected.

A regular leg cramp pain can last from a few seconds to several minutes. Besides, the intensity of the pain varies according to each one’s case. But, the damage in the muscles provoked by the cramp may remain up to 24 hours. In most cases, leg cramps occur when you are resting especially while sleeping or when you wake up. If not given the necessary attention, it can become a distressing problem which can disturb your regular sleep.

Causes of Leg Cramps

Leg cramps are mainly caused by a contraction of an already shortened muscle. So, contracting the leg further may cause the muscle to go into spasm. It happens frequently during sleep. The regular sleep position, we rest with the knees slightly flexed, and with feet pointing slightly downwards. So, the tension by shortening the calf muscle makes it susceptible to cramps. This theory explains why maintaining a correct posture could avoid this problem and stretching exercises may relieve the pain.

Relieving Leg Cramps

When you have a leg cramp, the first things you should do to relieve the pain is to:
• Walk on the wounded leg
• Massage the muscle gently
• Maintain your leg straight and flex it toward your knee until you feel the calf muscles stretch
• Put some ice on the affected muscle.

For most people, these tips would be very effective for relieving leg cramps. In some rare cases, these tips don’t work and the pain becomes uncontrollable. In this situation medical help is recommended.

Avoiding leg cramps

The most important thing you should do to avoid leg cramps is to prevent them. So, the first step to take is to maintain a correct posture of the legs during sleep. You should try a pillow that keeps your leg correctly aligned depending on the way you prefer to sleep. If you sleep on your back, you should maintain your feet in a higher level than the bed. If you sleep on your side you should use a pillow to maintain your legs slightly apart, so the leg you’re lying on doesn’t receive all the pressure of the other one’s weight.

Nowadays, many doctors recommend using orthopedic pillows because they are especially designed to maintain a correct position of the leg and feet. By doing so, you will be able to live free of pain when you wake up and you will get up with a much better mood for a new day.

D. Charles Jameson is a freelancer copywriter and editor. His latest article talks about the positive effects of the leg wedge pillow, which is currently gaining more adepts because it avoids leg cramps. You can read more info about it at http://www.legwedgepillow.com.

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Causes of Leg Cramps

2007-12-20T23:50:00.000+08:00

When we use our muscles that can be controlled voluntarily (arms and legs), they contract and relax alternately as we move our arms and legs. Similarly, the muscles that support our head, neck, neck and trunk are synchronized to hold our posture. When a muscle or just a few fibers of it that contracts involuntarily, it is called a spasm, and if this is forceful and sustained, it turns into a cramp. Therefore a leg cramp is an unwillingly and forcibly contracted muscle that does not relax. Leg cramps can last from just a few seconds to fifteen minutes. On the other hand, the entire, or several muscles may be involved in a leg cramp. Leg cramps pain especially in the calf.

Causes of Leg Cramps

Leg Cramps involve part or all of a single muscle or a group of muscles that in general act together. Most doctors agree that these cramps are caused by hyper excitability of the nerves that stimulate the muscles. Leg cramps are usually caused by:

Injury: A persistency muscle spam could happen as a protective mechanism following an injury such as a fractured bone. In this case, the spam tends to lower its movement and stabilize the area of injury. A muscle injury may cause the muscle to spasm.

Vigorous Activity: Leg cramps are linked with the vigorous use of muscles or muscle fatigue in sports or with unusual strenuous activities. Such cramps may appear during the activity or sometimes much later. Muscle fatigue also may come from sitting or lying for an extended period in an awkward position or any repetitive use can cause cramps. The elderly are at risk for cramps when performing forceful physical activities.

Rest Cramps. Particularly in the elderly, cramps at rest (often at night) are very common although may be experienced at any age even in childhood. They are very disruptive of sleep and disturbing. They sometimes persist frequently and are very painful. The real cause of night cramps is unknown. An example is pointing the toe down while laying in bed, which shortens the calf muscle, a common place for cramps.

Dehydration: Sports and vigorous activities can cause excessive fluid loss from perspiration which increases the likelihood of leg cramps. Leg cramps are more likely in warm weather and can be an early sign of heart stroke. Chronic volume depletion of body fluids from diuretics and poor fluid intake may act similarly to predispose to cramps in the elderly. Loss of sodium is usually a function of dehydration.

Low Blood Calcium, Magnesium: These may be predisposing factors for the spontaneous leg cramps experienced by many older adults, as well as for those noted during pregnancy.

Contractures: Results when the muscles of the leg are unable to relax. The constant spasms are cause by a depletion of adenosine triphosphate (ATP), an energy chemical within the cell. This prevents muscle fiber relaxation. The nerves are inactive in the form of muscle spam. Contractures can be inherited or acquired.

An Effective Way to Prevent Leg Cramps

A good way to prevent leg cramps is to maintain the muscles relaxed avoiding spasms. As a result you will be able to sleep comfortably and wake up totally energized. Now you can achieve this by using an orthopedic pillow like the Leg Wedge Pillow- This affordable dual purpose, contour leg spacer knee wedge and leg elevation pillow is designed to fit the natural curves of your body and legs, cradling you in comfort.

D. Charles Jameson is a freelancer copywriter and editor. One of his articles explains the benefits of Leg wedge pillow used as a contour leg pillow. As a result, it can avoid leg cramps.

You can read more info about it at http://www.legwedgepillow.com.

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