Posted in Health & Wellness, Walking, tagged charleyhorse, deydration, exercise, fitness, health, leg cramp, low potassium, muscle spasm, pain, stretching, wellness on November 29, 2011|
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Forget things that go bump in the night and monsters under the bed, my biggest fear is waking from a deep sleep with an excruciating Charley Horse, which is what happened to me a few days ago. This occurs randomly every few months. The pain proves almost unbearable as it takes several minutes for the spasm to release. So why do some of us battle this type of leg pain while others have never experienced even one (aka my husband)?
According to the National Institute of Health, a charley horse or muscle spasm can occur in any muscle in the body. Several of my family members endure back muscle spasms. Mine have always been in my legs, and for some reason, usually my right leg. Although my spasms attack at night only, many people, including some of my favorite athletes, experience a charley horse while exercising or performing some sort of physical activity.
Several different causes bring on the dreaded charley horse, including overworking or injuring muscles and working out while low on fluids or certain minerals like potassium. And there you have it . . . I’ve upped my fitness routine over the past two months. While I drink excessive amounts of water, on certain days I can tell it’s not enough. Dehydration and low potassium levels prompt my wicked leg pain. While I’ve read quite a bit about bananas helping to eliminate or lower the occurrence of leg cramps, I don’t find this to be effective.
I know I’m somewhat dehydrated because my lips and skin are dry, and I crave water at night. So in an effort to reduce my number of nightly visits, I’ve upped my water and potassium intake. I can already feel a difference, noticing only a slight sore spot where the spasm occurred. Sports drinks also help replenish nutrients lost during a hard workout—keeping a few bottles around the house is a good idea.
Finally, know your body. A few days before the charley horse, I had a tightening in one of my leg muscles. It was not a cramp but tightened, like a light spasm, at random times throughout the day and night—sometimes while working out or stretching and during down times, reading in bed. In retrospect I realize it was my body’s way of sending signals of what was to come. We hear it all the time, listen to your body. Mine certainly forewarned me about the dangers lurking around the corner.
As with any type of health related issue, if pain persists, make sure you see a health professional immediately.
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Posted in Foot Health, Guest Bloggers, Health & Wellness, tagged Dermatitis, feet, footpain, health, insoles, podiatrist, podiatry, wellness on November 9, 2011|
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Guest Blogger: Dr. Jeffrey N. Bowman
I frequently get asked by my patients, “Why did I develop this rash on my foot?” More often than not, they have Contact Dermatitis. Contact Dermatitis is inflammation caused by direct skin contact with an irritating substance or allergen (allergic reaction). This is different from an allergic reaction to medications.
Irritant Contact Dermatitis, the most common type, results from direct skin contact with acids, soaps, detergents, leather dye, or other chemicals and does not require a prior sensitization. The reaction often resembles a rash or burn. Allergic Contact Dermatitis is a delayed hypersensitivity reaction that appears 24-48 hours after the exposure.
The reaction varies from a mild irritation and redness to open sores or very small blisters and may vary in the same person over time. A history of any type of allergy increases the risk for this condition.
The diagnosis is usually based on the skin appearance and a history of exposure to a new product, such as soap, shampoo, laundry detergent, or other irritant. Treatments include removal and avoidance of the offending agent, topical corticosteroids or in severe cases oral steroids. If you see this or something unusual, you will want to contact your physician right away for treatment. Contact Dermatitis is quite common but if left untreated can lead to infections or other problems. Quick treatment is a key to getting rid of the problem.
To learn more about foot health, you can visit Houston Foot Specialists. You can also connect with Dr. Bowman on Facebook and Twitter.
Jeffrey N. Bowman, DPM, MS
Houston Foot Specialists
Past President, Texas Podiatric Medical Association
Board Member, Texas Podiatric Medical Association
Houston, Tx. 77043
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Posted in Health & Wellness, Walking, tagged elliptical, endurace, exercise, health, weight training, weightloss, wellness, workout, workout partner on November 3, 2011|
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I’m lucky when it comes to working out. Three people hold the title of workout partner—one is my husband, Bill. On the weekends we start our days working out together. Even though his ten years in the Army and four years of high school athletics make him way more physical than me, I find working out with him by my side pushes me that extra mile, literally. Not to say I don’t feel a little frustrated from time to time when I see his 12 miles up against my 3. But I learned long ago that it’s a bad idea to compare my exercise regime to anyone else’s.
During the week, shortly after my teenager heads off for her morning commute to school, I make my way to the gym in my apartment building. Many mornings one or both of my friends, who live down the street, pop in and join me. Afterwards we chat about our plans for the rest of the day, and occasionally make a special trip over to our local Starbucks.
The ladies support me and my workout efforts. It’s nice to have a team cheering me on the days I’m not feeling it. And of course, I’m always glad I made it and worked through the blahs. I do the same for them. We’ve got a good thing going.
But then there are mornings where schedules collide and duty calls. I waltz into the gym, only to discover I’ll be dancing alone. This morning my workout partners couldn’t join me and neither did anyone else in the building. I had the entire gym to myself.
For a moment I paused in the center of the room. I placed my water bottle on the elliptical, turned up the volume on my iPod, and spent time on weight machines and doing left lifts. Endurance became my companion. I worked out alone, feeling strong and dedicated, and it pumped me up to go at top speed longer than I ever have before on that machine.
Holding myself accountable for a healthier lifestyle is the most important key to my success. It’s great to have partners and support, but it’s crucial to depend on the one person who makes it all happen.
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