Night Leg Cramps

Archive for the ‘Leg Cramp Relief’ Category

There are many different kinds of mattresses out there that you can buy but it is generally agreed that to experience the best night’s sleep, memory foam is the best option

A mattress is a piece of bedding used for sleeping. Memory foam mattresses are special types of mattresses that are pressure and temperature sensitive.

Memory Foam Mattress – Sleep Better – Live Better

The origin of memory foam mattresses took place in a very grand manner. In the 70’s NASA was working on manned rockets. Manned rockets exert a lot of G-force on the astronauts, which can harm the astronaut. NASA scientists were trying to develop a material that was breathable and molded itself to the astronaut’s body to reduce the G-forces on the astronaut. They developed a polyurethane foam material which had the property of visco-elasticity and which could be used for the purpose. Though polyurethane foam was never used in the space program, it got to be used in beddings and pillows later.

Matter is classified into three states solid, liquid and gases. Visco elastic materials are materials that exhibit the properties of both solids and liquids. Polyurethane foam is used in memory foam mattresses due to its property of visco-elasticity. Memory foam mattresses are able to distribute pressure evenly and are able to return to their original shape when the pressure is removed. Memory foam mattresses shape themselves according to pressure and temperature of the person’s body to provide support and softness.

Mattresses are either soft or firm. There are 3 positions in which humans sleep;- back, stomach and side. People use more than one position to sleep. Firm mattresses are recommended for people sleeping on back and stomach, as soft mattresses might harm their backs due to unnatural angles. For those sleeping on sides, softer mattresses are recommended. Memory foam mattresses are a compromise of both firm and soft mattresses. They are suitable for all people. The memory foam mattress manufacturers claim that sleeping on a memory foam mattress feels like sleeping on a cloud.

Memory foam mattresses are recommended for people having back problems, arthritis, bone and joint problems, spondylitis, night leg cramps

Studies have shown that people sleep better on a memory foam mattress. They are available in lots of sizes like, single, double, queen, king, California queen, California king and super king sizes. Some double memory foam mattresses have a softer side and a firmer side to suit the needs of sleeping partners. The usual thickness of memory foam mattresses is 5 inches. Some mattresses use memory foam padding on the upper layer one to two inches thick on the regular mattresses.

Memory foam mattresses begin at around $500 and are available up to $2000. Before buying a mattress, it is recommended that the buyer tests by lying on the mattress for at least 10 minutes. Lie on the back. If your finger passes through the small of the back very easily, then the mattress is too firm. If there is no space then the mattress is too soft. If turning around on the mattress is difficult that means the mattress is too soft. The softness and firmness of the mattress depends upon the density of the foam used in the mattress. As the density of the mattress increases the price also increases. As almost one third of our life is spent sleeping, it is better to invest in a good memory foam mattress.

It will do wonders for your back and may even signal the end of those sleepless nighttime leg cramp nights

It certainly beats the traditional coil spring mattresses hands down in my opinion!

Article by Tyson J Stevenson, a prolific writer of useful articles on a variety of topics. Related resources are Memory Foam Mattress and Best Memory Foam Mattress

Article Source: ArticleSnatch Free Article Directory

Here are a few more articles on the subject if you would like to dig further

Memory Foam Mattresses vs. Coil Spring Mattresses « Memory Foam Guide

Two types of mattresses that are commonly purchased are traditional coil spring mattresses and memory foam mattresses. Many consumers feel that the benefits of the memory foam mattress significantly outweigh those of the coil spring 

Memory Foam Mattress Versus Coil Spring Mattress

Have you ever thought of how people decided to start to sleep on springs in the first place? I mean, think about it for a minute, what would you.

Memory Foam Mattress Versus Coil Spring Mattress

One feature, in which Memory Foam Mattresses are more appropriate for you is the feature of total body support. A memory foam mattress and a coil spring mattress differ a lot in this respect.

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Night cramps is enough of a problem on its own but when  it is compounded with loss of sleep as well it starts to present a major challenge.

Vitamin B6, especially when taken in conjunction with other B vitamins  has been found to help relieve leg cramps and promote relaxing sleep

>> You can obtain Organic Vitamin B mix by clicking here

Methylcobalamin B-12 provides an infusion of B vitamins (B6, B12, and Folic acid) directly into the bloodstream

As many people know, loss of sleep has detrimental effects on health. We all need our sleep and it is much better if it is unbroken.

Vitamins For Sleep: Vitamins B6 Can Relieve Insomnia And Night Cramps

Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders falling asleep does not come easy. Night cramps and other neurological disorders can also make it hard to get the rest we need. One of the most common causes of insomnia is a dysfunction in the production and release of brain chemicals called neurotransmitters.

Depression and insomnia can both result from imbalances in serotonin, a neurotransmitter synthesized from L-tryptophan. This chemical messenger is important in the production of the sleep hormone melatonin and, among other functions, plays a major role in regulating sleep, alleviating depression, controlling mood, appetite, and sensitivity to pain. Serotonin regulation is the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.

Vitamin B6, or pyridoxine, is an essential nutrient that plays a crucial role in the production of serotonin. A profound malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, in terms of decreased deep body temperature, altered REM patterns and shortening of the periods of deep sleep.

Vitamin B6 has been found to be effective in the treatment of night leg cramps

One study showed significant remission and reduction in frequency, intensity and duration of leg cramps in 86% of patients taking B complex capsules. The study concluded that B complex supplements are a relatively safe and effective alternative to prescription drugs in the treatment for nocturnal leg cramps.

Although this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grains, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those suffering from sleep disorders.

Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when taken in high doses above 2 grams per day, it should be consumed after consultation with your physician. It is contraindicated for use in those with Parkinson’s disease who are on L-dopa treatment as it can reduce the effectiveness of the drug.

Other Nutrients That Can Help

Although Vitamin B6 is can relieve insomnia, it is best taken in combination with other B-vitamins that affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It has been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

Thiamine deficiency can also cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of nervous system integrity and, when taken along with other vitamins, can regulate serotonin production and mood. Calcium and magnesium are important for regulation of nerve and muscle impulses and supplementation can prevent muscle cramps, and promote relaxation.

Besides these nutrients, there are a number of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can help you avoid addictive prescription medications that cause side effects and substance dependence.

by Andrew Stratton. Prevent insomnia and night cramps by taking a supplement formulated with herbs, minerals and B complex vitamins for sleep. Check out www.goodelements.com for a high-quality formula designed to give your body what your diet cannot.

Article Source: ArticleSnatch Free Article Directory

Technorati Tags: aid, at night, cramps, in, leg, legs, muscle, natural, night, remedies, remedy, sleep, sleeping

Cramps in the leg, especially at night are associated mainly with with muscular overexertion, or dehydration and it may have something to do with flat feet too!

>>   Get natural relaxants for muscle cramps and spasms here

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 too.

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.

How To Get Rid Of Leg Cramps

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.

>>  All Natural Relaxant: Valerin

This product is so good they have a FREE offer on at the moment!

Use VALERIN® for Natural Relief Of:

• Muscle Spasms

• Tension and Stress

• Low Back Pain

• PMS, Menstrual Cramps

• Tight Muscles

• Back Sprain and Strain

• Leg Cramps

• Pulled Muscles

• Neck and Shoulder Pain

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.

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/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.

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

More blog stories about cramping and cramp remedies here …

Cause of Leg Muscle Cramps and Feet, Treatment Options

Nighttime cramps are most common in the legs and feet and possible causes and treatments are various and listed here. 

Quick, Cure For Leg Cramps

Some timely suggestiopns about how to get rid of the pain caused by night time leg cramps.  

Natural Treatment for Leg Cramps

Leg cramp is an unpredictable problem in our life; it persists for a few moments but tends to damage all our normal movements for that small span of time.

Leg Cramp Relief | How to Stop Leg Cramps | Leg Cramping Remedy

For leg cramp treatment, supplements of calcium and magnesium should be taken. Other way to prevent leg cramping is to eat diet rich in milk, cheese and yogurt.

Technorati Tags: at night, cramp, get rid, how to, leg cramps, Leg pain, of, relief, relieve, remedies, remedy, treatment

Muscle cramps are no fun; They are painful and they immediately interrupt whatever you were doing

>>   Leg Cramp Remedy, Leg Cramp Relief, Click Here

It can be even worse watching someone in pain and not knowing how to help relieve their pain. Furthermore, if you try to help by stretching their cramped muscle, you could actually be hurting them. 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.

Simple technique: Instant Relief From A Muscle 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.

The described technique only provides relief from a muscle cramp and does not address the cause.

The underlying cause of majority of muscle cramps is from a deficiency of calcium, magnesium, or 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

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 massage instructional DVD are offered for sale.

Originally published on SearchWarp.com for Rob Tendick Tuesday, August 22, 2006
Article Source: Instant Relief From A Muscle Cramp

Natural Treatment for Leg Cramps – Home Remedies for Leg Cramps

Leg cramp is an unpredictable problem in our life; it persists for a few moments but tends to damage all our normal movements for that small span of time. 

Leg Cramp Relief | How to Stop Leg Cramps | Leg Cramping Remedy

For leg cramp treatment, supplements of calcium and magnesium should be taken. Other way to prevent leg cramping is to eat diet rich in milk, cheese and yogurt.

Keeping Yourself Fit: Leg Cramps and Miscarriage

Suggestions for Leg Cramps: fef 1. Eliminate spices. 2. Eliminate fats. 3. Eliminate alcohol 4. Eliminate coffee 5. Eliminate carbonated beverages from your food. 6. Drink milk before each meal to cover the stomach wall 

Treatment for Leg Cramps

Treatment for Leg CrampsHave you ever suffered from painful leg cramps and wondered about a natural home treatment for leg cramps?Well, there are a few things you can try at home, and there is a natural treatment for leg cramps 

Technorati Tags: cramp, cramps, cures, for, leg, night, nightly, nighttime, pain, relief, remedies, time, treatment

Pain is a pain! And when it comes in the form of leg cramps it needs a quick remedy

Everyone seeks relief from pain. Read on for information about the treatment of leg cramps.

When I was younger I sometimes woke up with leg cramps and excruciating pain surging through my legs. Whenever this happened I massaged the leg and walked on it till the pain subsided. Various meetings with doctors proved that there was nothing wrong with me….Thankfully! Today, I would like to share the information I have gathered about the treatment of leg cramps with you.

Quick Cure For Leg Cramps

A pain that comes from a muscle in the leg is termed as a leg cramp. This pain usually occurs in one of the calf muscles which are located behind and below the knee and is due to a muscle spasm which occurs when a muscle contracts too hard.

Leg cramps last for a few seconds to a few minutes and usually occur at night, when the person is sleeping.

Leg Cramps – Who gets them?

These cramps are common in older people though many younger people have an occasional leg cramp too. It has been studied that about 1 to 3 people over the age pf 60 and about a half of the people over the age of 80 have cramps regularly. Sometimes these cramps occur everyday while in other cases it occurs at least three a week.

What are some of the causes of leg cramps?

Some of the factors that are said to contribute to the occurrence of leg cramps are:

• Dehydration
• Tiredness in the muscles
• Heavy Exercise
• Excess Weight
• Medications
• Electrolyte Imbalance
• Diabetes
• Sitting in the same posture for a long time
• Neuromuscular disorders
• Use of alcohol
• A decrease in the potassium levels

How can I prevent leg cramps from occurring?

To prevent leg cramps, you need to:

• Formulate an exercise routine and ensure that you build on it gradually. It is not advisable to have sudden increase in activity.
• Stretching helps relax muscles so it is important to follow a good post-work out stretching routine as this helps relax muscles and prevent cramps. Do not exercise vigorously just before going to sleep.
• Drink at least three full glasses of water every day as water is crucial in the prevention of leg cramps. Apart from water, make sure that you consume fluids in your diet before, after and during exercise.
• Include enough potassium into your diet.

How do I get rid of the pain caused by leg cramps?

In order to get rid of the pain caused because of a leg cramp you must:

• Massage the sore muscle.
• Gently stretch your leg and move your foot towards your knee, until you feel the calf muscles stretch.
• Go in for a hot bath or shower as this will help relax the muscle.

What is the treatment I can follow for leg cramps?

A massage and gentle stretching of the area that has been affected is usually the best method used to relieve an attack of the cramp. Though painkillers are not used for sudden attacks, it might sometimes be used to help ease muscle tenderness and discomfort which at times carries on for up to 24 hours after the cramp has gone away.

When do I consult a registered medical practitioner?

It is advisable to meet one when the cramps become a recurring problem. The doctor may advise you to have your blood analysed to ensure the levels of potassium and electrolyte are normal. He/she may also check you medical history and medications to ensure that they do not contain factors that contribute to the cramps in your leg.

By Rachna Gupta

Leg Cramp Relief | How to Stop Leg Cramps | Leg Cramping Remedy

Though the exact etiology is not known, nocturnal cramps in the leg are associated with muscular overexertion, structural disorders (like flat or high arched feet), and standing for prolonged periods of time or dehydration. 

Nocturnal Leg Cramps Causes

Nocturnal Leg Cramps Causes. Posted by avinash2157 on July 15, 2009. night time leg cramps. So what causes painful night leg cramps and what can be done about it? Waking up suddenly in the night with severe muscle pain in your legs

Can a Bar of Soap Relieve Nocturnal Leg Cramps?

There is considerable evidence–all unscientific–that going to bed with a fresh bar of soap may be the easiest route to a good night’s sleep for leg cramp sufferers.

Technorati Tags: at, cramping, cramps, cure, cures, how to, in, leg, lower, muscle, night, relieve, severe, spasms, time, what causes

How many times have you or someone you know been woken up in the middle of the night by painful leg cramps and nothing you do seems to make it go? Do you have the time to wait for the painkillers to take effect? It is a pain that is very acute and immediate. So anything that can be done to relieve this painful condition will be most welcome.

But what is special about this kind of pain is that, just as it comes on so suddenly and with such acute pain, so also it calls for   quick and immediate pain relief treatment  . Taking the usual route of pain relief drugs might not be exactlywhat you need because the effect is not immediate and anyone with the onset of a muscle cramp in the night wants relief ‘right here, right now!’.

In this case time is of the essence! No-one wants to wait in this situation

Rubbing the legs, which is often an immediate reactionary response, doesn’t actually work and often contributes to a worsening of the pain. The problem with muscle cramping is that the muscle becomes locked and very tight so it can’t just be shaken off or immediately exercised away and indeed trying this can even lead to more pain. So there is often a feeling of helplessness in the face of this spasm attack.

So what can be done about it?

When there are so many remedies and conventional treatments out there that don’t seem to work all that well it is really refreshing to come across a  self help technique  that not only works well but also so quickly. Those who learn to apply this amazingly simple technique are often totally surprised by its results and the comment ‘ What happened to the pain, it’s gone?’ is an often heard and exciting response

This natural, drug free and effective treatment is called EFT, short for Emotional Freedom Technique, and despite its name, works amazingly well and very quickly on physical pains such as those caused by muscle spasms and many more, where conventional therapies often fail. In fact this  do-it-yourself pain relief  procedure has shown remarkable results in thousands of clinical applications.

It is possible to obtain complete pain relief within minutes and there are thousands of glowing testimonials as to its effectiveness for this and many other painful conditions. In addition, besides a ‘quick fix’ the results can also be long lasting and in this case you can say goodbye to night leg cramps for ever.

According to the theory of EFT, pain has two main causes. The first is attributed to the imbalance of subtle energy flow. Repairing disruptions in these subtle energies by tapping on the acupuncture points or "release points" on the body can lead to  complete pain relief.

As the muscle immediately softens and the cramping dissolves, along with the pain by the simple application of the eft technique those who use it are often left in amazement at its power.

The second cause is said to be negative emotions. These are said to have an adverse effect on the body by triggering the release of nasty chemicals that lead to stress, constriction and pain. With a little finger tapping on the main acupuncture points and a specifically chosen focus, the body is given the signal to relax and as it does so, painful symptoms disappear.

So next time you find yourself in the middle of a painful leg cramp it might just be worth giving  the eft technique  a try. It is a remarkable gift to the world

EFT and Hypnotherapy, Emotional Freedom Techniques 

Attracting Abundance with EFT. I am getting so excited to assist Carol Look (my mentor) EFT Master at Omega Institute up in Rhinbeck NY in a couple of weeks. I have been at many of her Abundance workshops. 

Emotional Freedome Technique EFT – Attracting Abundance with EFT

EFT Daily mediation using positive affirmations. Attracting Abundance with EFT. http://www.successwitheft.com. Michele Price Skype: prosperityconsciousness. Teaching the world the easiest tool to make significant changes in your life. 

Attracting Abundance

She is a living example of working with the law of attraction, and clearing the blocks using the meridian tapping technique called EFT

Technorati Tags: cramp, cramping, eft, energy healing, muscle, night leg cramps, nighttime, remedy, spasms, tapping, therapy, treatment

Although night leg cramps are quite a common occurrence their cause is still a matter of debate and can be the result of different causes at various times.

Yet there are a few common themes, such as doing too much stretching too quickly or prolonged sitting or in response to deficiencies in diet or certain side effects of some drugs. It is also believed that cramps can occur as a symptom or side effect of cetain diseases like diabetes, hypoglycemia, arteriosclerosis or an underactive thyroid gland.

Other suggested causes include problems such as poor circulation where the muscle isn’t receiving a good blood supply or enough oxygen, a pinched nerve or cramping as the result of an injury.

Here are a list of remedies for leg cramp relief. Simply select and click on the ones that appeals to you.

•  Natural Cramp Relief Remedy 

•  Quinine For Cramp Relief  

•  Vitamins for leg cramps 

•  Hypnosis for a good night’s sleep

•  Deep relaxation for muscle cramp relief

Leg cramps can also be quite common during pregnancy and this is oftenbecause of the added weight being borne by the legs, or the muscles becoming more tired than they would normally pre-pregnancy or a mineral deficiency as more is used up for the growing foetus. As the uterus expands during pregnancy it may also put pressure on the nerves that run down into the legs and lead to cramping.

Leg cramps can result in quite sharp and severe pain, most often in the calf muscle as the muscle goes into uncontrollable spasm and suddenly contracts very tightly. The pain is acute but only lasts a short time, usually no more than a few minutes (which can feel much longer when you are suffering!) and sometimes you may be left with tenderness in the affected area for some time afterwards.

The trouble is, when this happens regularly and most usually at night, waking you up from sleep, it can become quite distressing and can affect your whole day by being fatigued, even though the condition itself is not serious or life threatening.

Some of the prescription drugs that seem to be associated with cramping include water tablets or diuretics, penicillamine and nicotinic acid. Deficiencies in diet might include not having enough potassium, calcium or magnesium which can result in an electrolyte imbalance, not enough vitamin E or A and even simply not having enough water, so becoming dehydrated.

Regular cramping seems to be relieved by making sure you take enough moderate exercise and doing some stretching, increasing your intake of essential minerals and vitamins, making sure you drink plenty of water and stay well hydrated and relaxing the muscles with massage or a warm bath. Sometimes when the cramping is severe and persistent, quinine is suggested as a treatment but this may involve unpleasant side effects such as dizziness or blurred vision.

Here are some related posts that may be of further interest:

What Causes Leg Cramps In Pregnancy And What You Can Do About It?

Remember that if your muscle cramping is constant, pain is persistent, or if you notice swelling in your leg, call your doctor. These could be signs of a blood clot which needs immediate medical attention. Blood clots, if left untreated …  

Underlying Causes and Treatments for Stomach Bloating

If you have muscular aches, LEG CRAMPS, headaches, irregular heartbeat and water retention (including bloating and swollen feet/ankles) this could easily be a factor. I have had poor luck with potassium pills if for no other reason than the ones in the store contain so little potassium. … The only thing I can recommend in this regard, should the earlier methods fail, is to start a medical journal about what foods you eat, when you eat it and how you feel later. 

Technorati Tags: cause, causes of lower leg cramps, cure, exercises, leg cramps, leg cramps during pregnancy, magnesium, night, potassium, quinine, sleeping, stop, treatment

Feeling sore from your last workout?Here are some tips for prevention and recovery.

Here’s a quick checklist for helping to reduce the amount of muscle soreness you may experience. You can use one or all of these the next time you feel a little too sore from your last workout.

For Sore Muscles This Works Like Crazy

As discussed in some previous articles, muscle soreness can be caused by three hypotheses, muscle damage, tissue damage, muscle spasms,  resulting in cumulative micro trauma resulting in some type of cellular damage. At times, this can be the leading cause of overtraining and being uncomfortable for a few days after training.

Pain treatment for muscle cramps and spasms

Continual cellular damage over and over to the point where the body cannot recovery can result in overtraining.

Don’t worry…

Here’s a quick checklist for helping to reduce the amount of muscle soreness you may experience. You can use one or all of these the next time you feel a little too sore from your last workout.

Phase 1 – Pre Training Recovery

Leg Elevation: Many of us stand or sit for long periods of time before going to the gym and training. This is a less than optimal condition because your overall circulation is less than ideal. What you can do is 20-30 minutes before you train, lay down with your feel against a wall or other object and get the blood back to your upper body and heart.

You’ll improve your circulation especially when you train legs or your lower back.

If you want, you can take this opportunity to listen to music or take a quick nap and begin the mental transition into training.

Phase 2 – Recovery During Training

Rest Intervals Between Sets:

A great way to boost the intensity of any workout without changing a single thing is to decrease the rest time between sets. You’ll instantly get more work done in less time. If you feel that the intensity is too high, you can increase the time between sets and help reduce the build up of lactic acid as well. The time you take to rest between sets has a significant impact on your next set as well as future performance.

Movement Between Sets:

Just think about it. It’s like a warm up and cool down all over again but between the sets. Most people understand the importance of warming up before lifting weights. They also know about a proper cool down after working out.

But did you know that you can use those sample principles on a minute level in between your sets?

This movement not only serves as a ‘transition’ between an all out effort and recovery but it aids in better circulation and helps reduce the swelling of muscular tissues.

Periodization:

Remember that soreness can be caused by a few hypothesis (tissue damage, muscle damage, spasms). But did you stop to think that if you keep on training “heavy” you just keep on damaging the muscle at a micro level over and over without a change to recover?

Incorporating a light day or week into your training can help flush the area with new blood, reduce the formation of scar tissue and flush waste from the area.

Planning these type of workouts in your training program will speed up the time needed to recover as well as add variety to your program which in turn provides overall recovery.

Phase 3 – Post Training Recovery

My strong hunch is that most people will be unable to avoid soreness at some point and seek treatment.

So that’s why there’s a few ways you can help reduce the severity of soreness during your training as well as aid in the recovery process after your training.

Contrast Showers:

Done on your lumbar area, this involves using short bursts of hot and cold water to improve the circulation. You can further stretch during this time to flush new blood to the area.

Post Workout Nutrition:

Needless to say…

After your workout your body is in a prime time to devour nutrients. This is an ideal time to give it the protein it needs with the carbohydrates for energy recovery.

You see, if muscle soreness is caused by micro trauma resulting in cellular damage then obviously you want to give your body plenty of materials quickly to repair itself.

Proper post workout nutrition can reduce the amount of soreness you can experience.

Therapeutic Modalities:

This can encompass such things as massage, sauna, whirlpool, chiropractic adjustments, acupressure and others are among the more popular therapeutic modalities. Make no mistake….

Recovery really begins when you leave the gym. Depending on factors such as your level of fitness, age, medical conditions, you may be wise to use some or all of these post workout recovery methods to speed up overall recovery.

There’s no magic formula per se but anything you can do to help speed the recovery process will result in less muscular discomfort and quicker recovery for the next workout.

Have you heard that 90% gym-goers overtrain 90% of the time?

Could it be that they simply “under-recovered” and could easily stand to train more if only they could recover quicker?

Sleep:

While there is not a set number of hours you need to sleep as that depends on the individuals schedule, personal preferences and level of stress it’s still clear that sleep is vital to recovery.

This is the time your body repairs all that micro trauma.

If you aren’t getting enough quality sleep, it can affect your overall recovery and body’s ability to repair itself. That can lead to prolonged muscle soreness. The amount of sleep each person needs will vary.

Home hypnosis programs can help you get a good full night’s rest

Make no mistake about muscle soreness…   It’s uncomfortable!

But using any or all of the above recovery methods you can significantly reduce the duration of muscle soreness.

More important than that…   Create a periodized program that helps to keep your body in a state of recovery and avoid overtraining.

About the author:
Marc David is a bodybuilder and author of the, Beginner’s Guide to Fitness and Bodybuilding. You can get info on Marc’s e-book here. To get Marc’s free e-zine, visit http://www.JustAskMarc.com

By Marc David

How to Get Rid of Side Cramps

According to another theory, stitch is caused by dehydration, so washing the organs with fluids will help reduce or get rid of stitch. Grunt when you exhale. Apparently, it gets rid of side stitch by forcing the diaphragm out of its … Don ‘t push yourself too hard: Some people are tempted to do strenuous exercises right away when they work out. They also reach a kind of high when they don’t want to stop exercising or running even when their body has clearly… 

30 Steps To Beat Heat

before the exercise, warm up right, keep a steady pace, tune down and do not forget to drink water after the round of exercise. Hat for hair: Your hair can be damaged by the heat and harmful rays. Wear a hat to protect your hair. … In case of heat cramps or heat exhaustion: Cool the body slowly. Get the person to a cooler place and have him or her rest in a comfortable position. Give fluids. 

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When talking about muscle relaxants we are more often than not referring to a drug or type of medication used to relieve the pain of muscle spasms by reducing muscle tone. However there are also other more  natural muscle cramp treatments available that can be used alongside or instead of regular drugs, (with the advice of an appropriate health professional)which include massage and diet.

By definition muscle relaxants are a group of drugs that help  relieve muscle spasm pain in skeletal muscles. This pain can range from nagging to debilitating, and very often relaxants can take the form of various therapies, instead of just drugs.

Natural muscle relaxants

To learn more about muscle relaxants we need to know something about the way muscles work and what can cause a cramp or spasm in them. Muscle cramps and spasms often appear suddenly. There is a sudden rapid contraction that leaves you immobile, and in most cases there is no apparent cause or if there is, a very insignificant one. Most people would not even recollect there being a reason for such a sudden, ferocious stab of pain. However, a person who gets frequent cramps in any particular part of the body may actually be suffering from some yet undiagnosed neurological or even muscular disease.

Causes of Muscle Spasm Pain and Cramps

Cramps often manifest themselves as the slowing down of the muscle’s ability to relax, and sometimes spontaneous contractions of even a relaxed muscle. To understand why and how muscle cramps occur, we need to know how muscles move. This happens when electrical signals are sent from the brain through the spinal cord to the nerve endings distributed through the body. These nerve cells are called motor neurons. The set of motor neurons that lead out from the spinal cord to the muscle are called the lower motor neurons. When a signal to move comes in, they release chemicals to stimulate the internal release of calcium ions stored in the muscle, which in turn react with muscle protein, causing movement.

When the fixed ends of these muscles pull closer, the cells shortens and the calcium ions are recaptured, thereby easing the movement and causing the muscle fibers to relax. Any break in this process or any kind of abnormal activity at any point may cause abnormal situations like absence of relaxation in a muscle. This could be anything from damaged nerve pathways to more serious diseases like multiple sclerosis, or cerebral palsy, spinal cord injury or even some external influences like insecticides.

Muscle cramp relief

It may also be due to something as banal as the inability of the muscle to recapture the calcium ion, and can lead to prolonged muscle cramps. This is what happens when one undertakes heavy exercise after a heavy meal, when blood flow is directed towards the stomach, leaving the muscles with less energy. Another cause could be dehydration or lack of salt intake, which can be taken care of by drinking enough fluids containing the essential salts.

Most muscle cramps are not very serious affairs and can be dealt with some mild stretching and massaging. In more severe cases, drinking plenty of fluids helps to loosen the muscle, with salt replacement in fluid form. If drugs are to be used, the most popular ones are carbamazepine, phenytoin, or quinine. Of course if muscle spasms are happening due to some underlying physiological problem, the treatment will be aimed at the disease.

Effects of Muscle relaxers

In most cases, muscle relaxers are prescribed in addition to therapy or exercise, or both. It is important to bear in mind that muscles will take a while to come back to their relaxed position, so just because a  drug helps stop the pain , do not get back into normal activity levels. This may just relapse the process of relaxing the muscle. Muscle relaxers are recommended for a muscular spasm or cramp only if the underlying reason is an injury. They may not be very useful for cramps due to other more physiological reasons. When this is the case, one may feel lightheaded, dizzy or drowsy, and even suffer from blurred vision. That is why driving or doing jobs that require precision operations like machinery operating, should be avoided after taking a muscle relaxant drug.

There are a few other precautions to be followed before taking muscle relaxant drugs – diabetics should know that certain drugs like Skelaxin may induce false tests results for sugar in urine tests. People suffering from epilepsy should be warned that the administration of a muscle relaxant drug may increase the likelihood of a seizure. In addition, certain muscle relaxants may not agree with certain medical conditions like a kidney disorder, thyroid problem, hepatitis or any liver disease, has a history of glaucoma or problems in urination, or has been in drug abuse at some time, even breast feeding mothers – need to watch out.

More towards a drug free therapy, some good muscle relaxers are Ginkgo (from the Maidenhair tree) and Japanese quince. In many cases supplements of multi vitamins and B-complexes also help. It is a good idea to take a supplement of vitamin E or calcium just before bedtime, to combat night cramps.

Preventing Muscle cramps

As always, it is better to have a healthy lifestyle in terms of nutritious diet and adequate exercise, much before any medicines can be taken for muscle spasms and cramps. A diet rich in minerals and appropriately balanced in terms of heating foods will help avoid heat cramps. Night cramps can also be reduced by taking a relaxing massage or warm bath just before bedtime.

By Kanika Goswami

Natural Beauty Products: Fibromyalgia Treatment Options

Muscle Relaxants – If muscle relaxants are taken before sleeping, they may help reduce pain and spasms. ?Narcotics – Physicians don’t usually recommend narcotics for treating FMS because of the potential for dependence and addiction.

Muscle Relaxant Medications

Cramp Treatment, Muscle Cramps Valerin All Natural. for natural muscle relaxants, leg cramp relief, leg cramp remedies and. source for muscle relaxers, natural muscle relaxants, treatment.

Natural Muscle Relaxants

Prior to the development of drug-based muscle relaxants, people have been using natural remedies to alleviate muscle spasms and soothe stiff joints. These natural muscle relaxants are often herbs and common plants 

Muscle Relaxants

Glucosamine, (with Chondroitin) is the most com natural product that thousands use and is somewhat effective for minor pain. I would love to show you how simple that can be and how great the properties can be.

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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?

Leg cramps And Bad Diet, The Elastic Band Theory

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.

Nutrition is important and so is hydration and these can go a loong way to preventing cramps

Running and Hydration – the Basics: A Few Handy Tips on Drinking

These chemicals play important roles, such as helping to absorb fluids (sodium) and to avoid cramps (potassium). All runners will be losing these chemicals, but those who are especially salty sweaters will see a crusty white film 

How to Avoid Running Cramps: Tips for Preventing Side Cramps

Do painful stomach cramps slow you down when you’re running? You’re not the only one. Find out how to stop runners’ cramps before they stop you.

Nighttime Leg Cramps

Low levels of certain minerals known as electrolytes—magnesium, potassium, calcium and sodium—have long been linked to leg cramps. Marathon runners sweating out the miles are particularly prone to this variety.

Healthy Tipping Point: Your Questions, Answered!

I’ve only gotten a few cramps while running, actually. According to this website, researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. … Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.

Muscle Cramps The Myths And Mystery

The myth, the legends, and the facts about muscle cramps of athletes are a medical mystery. Cramps afflict 39 percent of marathon runners, 79 percent of triathletes, and 60 percent of cyclists at one time or another

Copyright – www.Running-Cramp-Relief.com
Article Author: Paul Newland

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Leg and muscle cramps can strike at any time, night leg cramps keep you awake at night and cramping at any other time can stop you in your tracks and affect your work performance. So it is useful to know what you can do on such occasions to get quick and effective relief.

I’ve pretty much always subscribed to the R.I.C.E (Rest, Ice, Compression, Elevation) theory to treat an injury – but what about if you’re in the middle of an ultra-endurance event, your support crew is half a day away and you need to keep going before it gets dark.

Giving Leg Cramps and Muscle Cramps The Hot and Cold Treatment

Or what if you have 60 students booked in for a martial arts seminar and they want to see you in action – not the right time to say, ’sorry, I seemed to have a cramp and want some ice’.

And not the time to stop and put your feet up.

Says Sports Nutritionist and Trainer Richard Renton on the subject of hot and cold treatment, ‘If you’re done for the event then putting an ice pack on the muscle and alternating with a hot pack is fine. However if you’re going to continue to perform, then keep the muscle as warm as possible.

If you want to continue to perform and put ice on an injury and keep using it, then during a performance you’re going to create more damage – so applying heat is the thing to do.

After an event, I like to apply ice for the first three hours and then alternate with heat, depending on the extent of the injury – to help with recovery’.

Eastern medicine certainly agrees with this approach with it’s use of moxa, acupressure and acupuncture techniques designed to stimulate blood flow (and generate heat) to an area.

The best advice for runners, sports people and anyone who suffers  cramps at night is to have a tube arnica gel, tiger balm or ‘CM Cream’ on hand as part of a treatment plan to keep you going.

When I am teaching or training other people I always have a small pot of tiger balm on hand. I’ve found in the case of cramp that once you have squeezed and then stretched the muscle to get it going, a little tiger balm will help increase the blood flow to the affected area.

This cramp relief tactic of applying heat to the area before ice also seems to reduce recovery time. After the event is complete and it’s time to really rest the muscle, follow up with ice treatment.

Dave, a friend of mine who works as a massage therapist in Tasmania has a passion for ultra-endurance events – working on them not competing. It’s a great opportunity to get out of the office and catch some of the great scenery ‘Tassie’ has to offer.

There’s an amazing cross country mountain bike race that’s held annually and goes over 4 days (called the Wildside MTB) one of the chief complaints of the competitors is, you guessed it, leg cramps and muscle soreness.

Taking advantage of the surroundings, Dave gets all the competitors wanting a massage (that’s about all of them) to wade into the icy waters of their lake and beach-side camping areas before he treats them. He says the combination of cold treatment followed by therapeutic massage does wonders for rejuvenating cramped and tired muscles.

After an event (and if you don’t have a mountain lake handy), is to get a paper cup or plastic cup that holds about 120 ml, fill it with water and put it in your freezer and you make a great big popsicle that you can hold on to. After you race or train you peel the paper off and rub the ice on your cramped muscle and it’s an effective and inexpensive way to ice down.

For heat, tiger balm, arnica and CM cream are lightweight and easy to carry in a running pouch, can be purchased commercially for a reasonable price and will act as a lubricant for massage and to assist with initial stretch and recovery in the event of a cramp.

Don’t leave home without them!

Author: Paul Newland

Home Remedies For Leg Cramps – Best Cure For Leg Cramps

Warm water bath is an effective cure for leg cramps. Make sure that the water should stay over the area affected by leg cramp. This would help.

Cramps In The Leg – Treatment Of Leg Cramps – Leg Cramps Cure

Intake of less amount of calcium can lead to the problem of cramps inside the body. Leg cramps occur specially at night when the body posture is not in a proper.

Nighttime Leg Cramps

The medical causes of leg cramps, including night leg cramps ( or nighttime leg cramps ) are many. If you want your muscle pain cured naturally, determine your causes of lower leg cramps but DO NOT take quinine for leg cramps.

Restless Legs Syndrome or Growing Pains?

Restless legs syndrome is a common sleep disorder affecting about 1 in 10 adults. Characterized by an uncomfortable, and sometimes painful, itching or prickling in the legs and an uncontrollable desire to move the legs.

Leg Cramp Causes – Symptoms Of Leg Cramp

A leg cramp is nothing but a short contraction of muscle. When the muscles decide to be flexible and stay away from it, the situation is known as leg cramp. Those peoples who have more muscular problems seem to have more leg cramp also.

Do Everything Blog: How To Stop Leg Pain

Leg cramps are an involuntary contraction of a single muscle or a group of muscles. They are usually very painful and can be caused by several different factors such as dehydration,muscle fatigue,electrolyte imbalance.

Leg Pains – Dietary and Ayurvedic Treatment, Home Remedies

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.

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nightlegcramps.net is dedicated to providing quality information on the subject of night leg cramps and in particular, pregnancy cramps, leg cramps, foot, toe, calf and other body cramps causes and remedies

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