How to treat and prevent leg cramps at night

Leg cramps can be a massive pain. Here's how to treat them in the dead of night and how to prevent them from disrupting your sleep.

1. Stretch your calf muscles. Keep a rolled towel on your bedside table to alleviate pain whenever a cramp strikes. WebMD says to sit up in bed and straighten the leg. Place the rolled towel around the ball of the foot and use it to gently pull the foot back. If you do this while keeping the knee straight, the cramp should gradually release.

2. Ride a bike. The motion of riding a bike is a fantastic preventative against cramps. WebMD says it works because the exercise conditions and stretches the muscles. If you are unable to ride outdoors, hop on a stationary bike at your local gym.

3. Drink until you pee clear. Leg cramps are often linked to dehydration and imbalances in electrolytes, says Cleveland Clinic. To prevent nighttime cramps, drink a minimum of six to eight classes of water daily.

4. Loosen sheets at your feet. Cleveland Clinic recommends keeping sheets and blankets loose around the feet. This ensures toes are not mangled in uncomfortable cramp-causing positions.

5. Stretch while standing. A standing stretch is among the best methods for alleviating calf cramps. Shift your weight to the affected leg and slightly bend the knee. This can be uncomfortable. If the pain becomes unbearable, stop and try to stretch while sitting.

6. Stretch for 3 minutes before bed. Men's Health Magazine cites a 2012 study that found just 3 minutes of pre-slumber leg stretching resulted in less severe spasms during the night.

7. Take these vitamins. Potassium and magnesium can work wonders in the fight against cramps. Doctor's Health Press recommends a daily magnesium supplement of 300- 500 mg. Increasing potassium through diet is also suggested. Bananas are not the only potassium-rich foods. Eat grapes, apricots, oranges, and cabbage for variety. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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14 Stretches for Pain Relief Explained

Many of us tend to stretch after a workout while doing yoga, or in order to wake up in the morning refreshed, but do you really know what muscles you’re working on? When we stretch the muscles, we actually extend their fibers helping muscles maintain flexibility, reducing pain, preventing injury and improving our mobility. The following exercises will allow you to understand which muscles you’re stretching during each exercise so that you know stretches to perform and enrich your knowledge of muscle function.

1. Forearm extensor stretch - stretching the forearm muscles (fig.1)

This stretch stretches the extensor muscle, which is the muscle that is colored red in the image.
How to do the stretch:

• Move your shoulder up and down, then reach your hand forward keeping it in line with your shoulder.
• Now place the opposite hand on the palm on which the stretch is being done apply moderate pressure.
• You can perform a more advanced stretch by looping your fingers while stretching.

2. Wide forward fold - stretching the thigh muscles (fig. 2)

This stretch extends the adductor muscles, which are located at the back of the thigh.
How to do the stretch:

• Begin the stretching with your knees bent and your spine straight.
• After a few seconds, you can slowly straighten your legs to the side, as shown in the picture, and roll your back and stretch your arms toward your feet as much as possible.
• If you can reach your feet, gently pull at the balls of your feet to extend the calf muscles as well.
• If you can’t reach your feet, use a belt or a towel.
• You can do the same stretch lying on your back with your feet up on the wall.

3. Neck extension - Stretching neck muscles (fig. 3

This stretch helps relieve neck pain or and release the Sternocleidomastoid (SCM), a pair of muscles found in the nape of the neck, whose main role is in turning the head opposite them and bending the neck forward.
How to do the stretch:

• Place your hands on your thighs, keeping an elongated spine.
• Tilt your head back very carefully until you feel a stretch.                               

  4. Lateral side flexion of the neck - Stretching neck muscles (fig. 4)

  This exercise also stretches the SCM and relieves neck pain.
  How to do the stretch:
  
• Keep your neck straight and carefully tilt your ear towards your shoulder.
• You can perform a more advanced stretching by sitting on a chair while holding the lower part of the seat, which will help you create consistent stretching along the arm and neck.

5. Lateral shoulder stretch - Stretching the shoulder muscles (fig. 5)

This stretch extends the side deltoid, which envelops the shoulder and gives it its round shape.
How to do the stretch:

• Stretch your hand toward the opposite side, as shown in the picture, and apply slight pressure with your palm resting on the elbow.

6. Half kneeling quad - stretching the muscles of the knee and thigh (fig. 6)

This stretch extends the quadriceps muscles, which are usually used during routine activities such as walking, running, jumping, getting up from a chair, and so on. 
How to do the stretch:

• Start with a half-kneeling position, so that only one leg is bent forward and the other is stretched backward.
• Grab the back leg, as shown in the picture, and tighten your buttocks to increase the stretch on the hip flexors.

7. Lat stretch at the wall - Stretching the back muscles (fig. 7)

This stretch works on the main back muscle, Latissimus Dorsi, which is an internal rotator muscle and is responsible for the limitations of movement in this area.
How to do the stretch:

• Place both hands on a corner of a wall or a post.
• As you keep an elongated spine, slowly push your thighs to the far side away from the wall.
• Avoid this stretch if you have lower back, avoid this stretch.

8. Standing assisted neck flexion - stretching the muscles of the neck and upper back (fig.8)

This stretch extends the trapezius muscle, which connects the shoulder belt to the skull and spine in different directions and is used to move the shoulder bone (part of the shoulder belt).
How to do the stretch:

• Start by standing upright.
• Slowly bend your knees, roll your upper back forward, put your hands together on the back of your head and bring your chin close to your chest, applying light pressure with your palms.

9. Seated forward fold - stretching the muscles of the hamstring (Fig. 9)

This stretch extends the hamstring muscles, which work when bending the knee. When walking, the hamstrings play an important role as having the opposite effect of the quadriceps, which is expressed by the slowing of the forward movement.
How to do the stretch:

• Start by sitting on the floor and stretching your legs forward. Its best to keep them straight but if you need to bend them that’s fine too.
• If you have back problems, keep your spine as straight as possible. Try touching your feel, and hold for a few seconds. Over time, it will be easier for you to move closer toward your toes.
• The exercise can be performed lying on your back with your feet on the wall.

10. Standing calf stretch - Stretching the calf muscles (fig.10)

This stretch works on the soleus and gastrocnemius muscles, located at the back of the calf.
How to do the stretch:

• This stretch must be performed on the edge of the step.
• Hold your toes on the step and gently twist your ankles inwards and then outwards.

11. Triangle pose – stretching the abdominal muscles (fig.11)

This stretch lengthens the external oblique muscle, one of the muscles that form the abdominal wall and control trunk movement. It also supports the internal organs of the abdominal cavity and keeps them in place.
How to do the stretch:

• Stand with one leg forward, so that you create a 90-degree angle with the back leg, as shown in the picture.
• Stretch to the side, place your hand on top of the front leg, and lift the opposite hand in the air while looking up.

12. Deep Squat - Stretching the Muscles of the Buttocks (fig. 12)

This stretch extends the glutes and has a general effect on your entire body. if you have knee problems or have trouble keeping your heels on the floor, you should practice before doing this stretch.
How to do the stretch:
Stand with your feet shoulder width apart, and slowly begin to bend down with your buttocks tilted back and your knees not passing your toe line until you reach the position shown in the picture.

• Now, place your arms between your thighs, and touch the floor in front of you

13. Seated half pigeon variation - Stretching the front calf muscles (fig. 13)

This stretch lengthens the Anterior tibialis. Dysfunction of this muscle may lead to drooping of the foot.
How to do the stretch:

• Sit on your buttocks with both legs in front of you.
• Lean back on one arm, and with the other hand place the opposite leg over the other leg, just above the knee.
• Apply a slight pressure to the foot using the opposite hand, as shown in the picture.

14. Chest stretch at the wall - stretching the chest muscles (fig. 14)

This stretch stretches the pectorals, muscles that allow the arm to rotate.
How to do the stretch:

• Start by facing the wall and place your hand on it with your thumb facing up.
• If your right hand is the one holding the wall, turn to the left side until you feel a stretch at the bottom of the chest muscle, as described in the picture. If you feel a stretch in the shoulder joint, this means you’re stretching the area too much.

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Some Reasons that May Explain Your Pain

Stress and anxiety can wreck havoc on the body. Headaches are a well-known symptom of stress, but tense and constricted muscles, causing fatigue and cramps all over may be another symptom. Such symptoms may be a result of unresolved emotional problems.

In fact, Doctor Susanne Babbel says that "chronic pain might not only be caused by physical injury but also by stress and emotional issues. Often physical pain functions to warn a person that there is still emotional work to be done." So, according to Dr. Babbel's theory, what is your body telling you?

1) Headaches can be a result of battling obstacles and worrying about the little things.
Overcome it: The best way to deal with headaches is to take the time to relax. Dedicating some time to peace and quiet will increase your productivity afterward. 

 2) Neck pain is often a result of built up resentment.
Overcome it: While it may be hard to forgive and let go, redirecting your attitude can make all the difference. It's not possible to always meet your high expectations. Focus instead, on the things you love, your unique abilities and your past achievements.

3) Shoulder pain may arise due to having to make tough decisions.
Overcome it: Perhaps you are feeling pressured by others, or maybe you are naturally indecisive. Whatever the case may be, lighten your load by sharing it with someone close to you. Even if they are unable to help, talking about your concerns aloud can alleviate the tension and enable you to come up with a solution. 

 4) Upper back pain usually arises due to feeling unappreciated or fearing love.
Overcome it: A lack of support from family and friends may be hurtful. One solution is to communicate openly and reconnect with those who love you. Be friendly and don't hold back words of affection. 

 5) Lower back pain can be induced by fear of loss and obsession with money.
Overcome it: While financial worries are damaging to one's health and relationships, it is important to remember that money does not buy happiness. Focus on doing things that you enjoy, then the profit will follow.
 
6) Joint pain in the elbows may be a result of stubbornness.
Overcome it: It is natural for humans to resist significant changes and fear what's new. However, most of the time, life is not as complicated as we make it out to be. 

7) Pain in your hands may be caused by an absence of companionship.
Overcome it: Hand pain often arises in introverted people. Come out of your shell and dedicate your time to making new friends, enabling you to feel a part of the crowd.

8) Hip pain may signify a fear of change.
Overcome it: People become accustomed to routine and they become comfortable in a predictive lifestyle. But life is very much like a river, it continues to pass us by and change - at the same time, this is what keeps life interesting.

9) Knee pain can be a signal of inflated ego.
Overcome it: Instead of focusing on yourself, pay attention to the struggles of a friend, parent or coworker. Giving more of your time to others will enable you to feel more fulfilled.

10) Calf pain may arise due to tense relationships, especially when feeling possessive or jealous.
Overcome it: Instead of trying to control or change your partner, think of why you became close to them in the first place. If, however, you come to realize that the person you are with is driving you to lose touch with yourself, it may be time to move on.

11) Pain in the ankles signify that you may be stuck in a rut.
Overcome it: Our lives often tend to get busy, and as a result we forget to take proper care of ourselves. Perhaps we are holding off on fulfilling our dreams. If you are feeling stuck, change up your routine a little, or book a trip enabling you to de-stress and relax.

12) Pain in the feet could signify that you feel like a failure.
Overcome it: Perhaps you feel stuck, are unable to move forward or feel that everything around you is going wrong. To fight the pain, focus on the details of life and the beauty of the world. Be sure to use all five of your senses to optimize your experiences and focus on the things that interest you.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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Healing Plantar Fasciitis

Heel pain can be excruciating, especially when you are required to stand on your feet all day. Suffering from this chronic discomfort may be due to plantar fasciitis. Yet, while it may seem like a cause of concern, plantar fasciitis is treatable. 

 

As you're about to see in the video below, Specialist Dr DeFabio walks us through how a professional would go about treating plantar fasciitis through exercises. The chiropractic orthopedist also gives some valuable advice on how to maintain healing at home. 
 

What causes Plantar Fasciitis? Plantar fasciitis most commonly appears in individuals who put more stress on their feet than the average person, such as athletes, women who frequently wear high heels or individuals who are overweight. 

The pain associated with plantar fasciitis can be severe. Some people describe it as a stabbing pain, which usually starts first thing in the morning. This stabbing sensation is a result of the plantar fascia - the thick band of tissue that runs across the bottom of the foot, which connects the heel bone to the toe, becoming inflamed. 

Healing Plantar Fasciitis
Once you have been diagnosed with plantar fasciitis, Dr DeFabio recommends taking an interdisciplinary approach. He suggests decreasing the inflammation caused by the plantar fasciitis in the foot first, then focus on flexibility exercises in the calf muscle, as you will see in the video below. Dr DeFabio also recommends using a device known as an intracell stick - a tool which you too can safely use at home.If however your plantar fasciitis continues to act up, then a procedure known as Graston is necessary. In this technique, a specialist uses a stainless steel instrument to break down scar tissue adhesions, to lengthen the tissue and to create elasticity, driving blood into the area. 

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes  
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement