“Toe and Leg Cramps”
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Toe Cramps

Try extending your heel to stretch the muscle and bring your toes towards you.

This can bring a bit of quick relief.

If you have someone to help you, sit down, hold your leg out straight, and have them push your toes toward your knee.

Leg Cramps

Home remedies for painful leg cramps.

Pinch away pain.

Ready for instant relief?

Try this acupressure technique. Grab your upper lip between your thumb and index finger, and squeeze for about 30 seconds.

"It's hard to believe, but it works great," says Patrice Morency, a sports injury management specialist in Portland, Oregon, who works with Olympic hopefuls.

Although there's no definite explanation for why acupressure works, it's a pain relief technique many athletes have found to be effective.

Let your fingers do the massaging.

You can use the direct approach, too: Grab the cramping muscle tightly, pushing your fingertips deep into the cramp for about 10 to 15 seconds, then release.

You can repeat this Massage as often as necessary to relieve the cramp, says Morency.

Contract and relax.

Contracting any muscle that opposes a cramping muscle forces the cramped one to relax, says Morency.

When you suffer a severe leg cramp in the calf muscle, for example, flex your shin muscle (which opposes your calf muscle) by pulling your toes toward your knee.

Better yet, while you're pulling your toes up, have a friend gently press the top of your foot the other way to provide resistance, says Morency. That maxes out the tension on your shin muscle, which should cause the cramped calf to release.

Water your pain.

Drinking a cup of water (about eight ounces) every 20 minutes before, during and after exercise will help keep your system from dehydrating.

And when you prevent dehydration, you prevent cramping, says Dr. Hersh.

Give your electrolyte balance a boost.

"People who are maintaining their weight and seem to be well hydrated but are getting recurrent cramping may have an electrolyte imbalance -- too little sodium or potassium in the blood," says Dr. Hersh.

He recommends any sports drink that replenishes sodium or potassium. "But you should probably have a blood test to make certain that's the problem," Dr. Hersh adds.

“Restless Legs Syndrome – The Management of a Serious Sleep Disorder”

Chronic instances of restless legs syndrome make it virtually impossible for the sufferer to get to sleep, let alone stay asleep, thereby generating a related case of severe insomnia.

If left untreated, the condition, and the resulting insomnia, can lead to severe physical and psychological health problems. In fact, restless legs syndrome is often associated with depression and irritability, as well as occupational, social and marital problems.

As with most common sleep disorders, diagnosing restless legs syndrome can take time and a proper diagnosis requires the attention of an experienced medical professional.

Because some of the symptoms can be associated with other neuromuscular and sleep disorders, it is also important to undergo specialized sleep tests before a diagnosis is confirmed.

These tests can include neurological evaluations, reflex tests and magnetic resonance imaging (MRI) as well as somnography (sleep pattern analysis).

Once the diagnosis has been established, the treatment and management of restless legs syndrome can include simple lifestyle changes, dietary adjustments and activities to promote a better night's sleep.

Because the symptoms typically become more severe with fatigue or inactivity, maintaining a regular sleep routines with a consistent bed time and waking time is extremely important.

Likewise, regular exercise and limited caffeine and nicotine intake can also help limit the neurological stimulation that triggers restless legs symptoms.

Additional options for managing this condition, and other sleep disorders, include massage, yoga and guided meditation for relaxation (a good complement to regular exercise and planned activities for reducing the symptoms of restless legs syndrome) and the use of natural herbal remedies that can help train the body to adhere to a routine sleep cycle and induce a restful and restorative night's sleep.

Donald Saunders is the author of a number of health related e-books including "Help Me To Sleep - A Guide To Natural Sleep Remedies" Need to cure your insomnia and get a good night's sleep? Visit http://help-me-to-sleep.com

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