Showing posts from June, 2015

The Mystery of Foot Cramps Explained

Muscle cramps (including the foot) are extremely common; in fact, according to, it is estimated that 95 percent of people experience a muscle cramp at some time in their life! There are many causes and treatments of muscle cramps, so if you are interested in learning more, keep reading! The American Academy of Orthopaedic Surgeons defines a muscle cramp as an involuntary and forcibly contracted muscle that does not relax. Cramps can affect any muscle under voluntary control (skeletal muscle). Cramps can involve part or all of a muscle, or several muscles in a group. Cramps of the extremities, especially the legs and feet, and most particularly the calf, are extremely common. Other common areas for muscle cramps include: back and front of the thigh, hands, arms, abdomen, and rib cage muscles. So, who gets cramps? Like I said earlier, statistics show that just about everyone will get some type of muscle cramp during their lifetime. They can come at any time too, with …

4 Exercises for Aching Knees

This may sound counterintuitive, but medical experts agree that if you have aching knees, then sitting on the sidelines may not be the best answer for you. Getting out and exercising may be the best way to get rid of the pain. One of the common concerns for those with knee pain is that the muscles around the knee are not as strong as they could be or should be. While it’s always important to consult with your doctor before starting any new exercise program, here are some exercises that can help strengthen the muscles around your knees, thereby reducing knee pain: 1. Wall SitsSit with your back against a wall and your legs at a 45 to 50-degree angle. Going to a 90 degree angle isn't recommended because this can put too much pressure on your kneecaps and cause knee pain.When “sitting”, make sure your knees are behind your toes.Sit and hold this position for 1 minute, then rest and repeat.Bend the knees and lower down into a squat position. You should work to maintain a tall spine…

Myofascial Release for Hip Flexors to Relieve Low Back Pain

The hip flexor muscle, also known as iliopsoas, can cause severe pain if it gets tight. Its main function is to flex the thigh. The constant running and lunging on the tennis court can easily overwork the hip flexors. They get short and tight and very often will form trigger points. The hip flexors are actually two different muscles: the psoas runs on the sides of the lumbar spine to the hip, and iliacus that runs from each side of pelvis and joins the psoas at the hip. Trigger points in hip flexor refer pain into the low back, alongside the spine or across the back. It can be pretty excruciating – standing or lying down – and almost nothing can relieve it. Sometimes it is hard to get up, you might feel sciatica symptoms, and you can feel pain in the front of the thigh as well. Activities that can activate the trigger points in hip flexors are: Prolonged sitting or sleeping with the hips bent in fetal position will shorten the hip flexors and activate the trigger points.Bending to…

4 Reasons You Feel Tired Every Day

You know that feeling that sets in every day at about 3:00 p.m.? The groggy, let’s shuffle through the rest of the workday feeling? Turns out you don’t need a third cup of coffee or diet soda to nix it; just check out these four energy boosters. Your Comfy Desk ChairThe Reason: Ever wondered why sitting in your car then transitioning to sitting down in your office chair can feel so utterly exhausting? Sitting for long periods of time puts your body into idle mode. Your lack of movement makes circulation sluggish and lowers the amount of oxygen flowing to your brain. Cue the onslaught of yawns. The Solution: Go for a walk. Studies show getting up and moving can boost energy for up to two hours. Walking is the simplest, most natural form of exercise. Taking brisk, 10-minute walks a day helps increase circulation, lower blood pressure, and instantly perk you up. Getting out in the sunlight also boosts your serotonin levels so you come back to your work refreshed, more productive and eve…