What is blood pressure?
Blood pressure is a measurement of the force of blood flowing against the walls of the arteries. This pressure is constantly changing during the course of the heart related cycle. The highest pressure in the cycle is called the systolic blood pressure, while the lowest is the diastolic blood pressure. Both pressure readings are necessary to enable a physician to evaluate the status of a patient’s blood pressure. Many factors such as physical activity, time of day etc can influence one’s blood pressure, for example, blood pressure is typically low in the morning and increases from the afternoon to the evening, and it is lower in the summer and higher in the winter.
What is high blood pressure?
High blood pressure, otherwise known as hypertension means high pressure (strain) in the arteries. Arteries are tubes that carry blood from the pumping heart to all the tissues and organs of the body. Veins carry used blood from the organs and tissues back to the heart for recycling. If arteries become narrowed by one or more of several reasons, then the pressure of blood flow within the tubes that carry blood increases. The heart is therefore made to work harder to ensure that fresh and recycled blood is pumped to every organ of the body.
According to medical science the word "hypertension" or “arterial hypertension”, by itself, normally refers to increased pressure of blood passing through the entire arteries of the whole body. In order words the normal pumping pressure of blood through the body is in a way “hyped”. The opposite of it is called “normotensive”.
Damage to the heart and blood vessels may occur if the condition remains unchecked, increasing the risk for stroke (brain damage), heart attack , kidney or heart (cardiac) failure, hardening of the arteries (atherosclerosis or arteriosclerosis), and eye damage. Hypertension is often called the “silent killer,” and usually shows no symptoms until it reaches a life-threatening stage.
High blood pressure does not necessarily mean excessive emotional tension, although emotional tension and stress can temporarily increase blood pressure. Hypertension can be classified as either essential (primary) or secondary. Essential or primary hypertension means that no medical cause can be found to explain the raised blood pressure. It is common. About 90-95% of hypertension is essential hypertension. Secondary hypertension indicates that the high blood pressure is a result of (i.e., secondary to) another condition, such as kidney disease or tumors.
How can I know if I have Hypertension?
Primary hypertension has no symptoms until complications develop. Symptoms and signs are not specific and arise from complications in some target organs. Dizziness, flushed facial appearance, headaches, fatigue, nose bleeding and nervousness might be some symptoms that might trigger a suspicion.
The Sphygmomanometer is the common instrument for measuring the blood pressure. This is placed over the upper arm artery, above the elbow, and when the pressure through the rubber bulb has shut off the artery so the pulse cannot be felt at the wrist, the reading in the graded scale at the height of the column of mercury indicates the blood pressure.
There is also the more modern Digital Blood Pressure Monitors or Wrist Measuring Automatic Models which are small and portable with memory for up to 48 readings coupled with time, date and pulse-per-minute easy-to-read LCD display and one touch automatic operation which can be bought from across the counter in a drug shop or a supermarket. It is designed to enable the patient monitor his own blood pressure at home and consult a physician when an unusual shift is observed.
Experts say that, having one’s blood pressure measured by a doctor in a hospital or a clinic, and in group health checks, tend to stimulate nervousness in the subject and may even create high blood pressure. It also varies blood pressure in accordance with a variety of conditions and so judgment is not possible on the basis of a single measurement.
The blood pressure measured first thing in the morning after getting up, before taking any food and with the subject still, is known as the fundamental blood pressure. In practice it is rather difficult to record the fundamental blood pressure, but to come as near as possible to measuring the blood pressure in an environment that is close to this, why it is useful to take the measurement at home.
What do Physicians say about it?
Physicians use two measurements to describe blood pressure. Systolic pressure measures blood pressure as the heart contracts to pump out blood. Diastolic pressure measures blood pressure as the heart relaxes to allow blood to flow into the heart.
Sphygmomanometer (analogue) and digital blood pressure monitors measure systolic and diastolic pressure using units of millimeters of mercury (mm Hg).
Blood pressure is classified in four categories: normal, pre-hypertension, stage 1 hypertension, and stage 2 hypertension. Normal blood pressure in an adult is less than 120/80 mm Hg, in which 120 describes systolic pressure and 80 describes diastolic pressure. Blood pressure between 120/80 and 139/89 is called "pre-hypertension", and a blood pressure of 140/90 or above is considered high.
Hypertension is a long lasting medical condition. People with pre-hypertension are likely to develop hypertension at some point during their life. Stage 1 hypertension is defined as a systolic pressure of 140 to 159 mm Hg or a diastolic pressure of 90 to 99 mm Hg. Stage 2 hypertension is defined as 160/100 mm Hg or higher.
Classification Systolic pressure Diastolic pressure
mmHg kPa (kN/m2) mmHg kPa (kN/m2)
Normal 90–119 12–15.9 60–79 8.0–10.5
Prehypertension 120–139 16.0–18.5 80–89 10.7–11.9
Stage 1 140–159 18.7–21.2 90–99 12.0–13.2
Stage 2 ≥160 ≥21.3 ≥100 ≥13.3
Isolated systolic
hypertension ≥140 ≥18.7 <90 <12.0
Source: American Heart Association (2003).
Who else has it?
Hypertension affects a large population of people living in the United States. Of this number, almost a third are unaware of their condition. Until the age of 55, more men than women have hypertension. After that age, the condition becomes more prevalent in women. Hypertension is significantly more common in African Americans of both sexes than in other racial or ethnic groups.
The American Heart Association estimates high blood pressure affects approximately one in three adults in the United States - 73 million people. High blood pressure is also estimated to affect about two million American teens and children, and the Journal of the American Medical Association reports that many are under-diagnosed. Hypertension is clearly a major public health problem.
Now that I’ve confirmed that I may have it, how can I live with it?
If you have been diagnosed with hypertension, your goal is simple: Bring your blood pressure down to a healthy level, and keep it there. Very few people should settle for less. In fact, many people with hypertension could do fine without medication. Take these simple steps, and watch your blood pressure fall.
Know what’s going on in your arteries
Don’t wait for your next trip to the doctor’s office. With proper instruction, measuring your blood pressure at home is easy and accurate. Regular self-monitoring also gets you intimately involved in your own care.
Keep a blood pressure diary. Record your blood pressure measurements, including the time of day and notations about events that might have affected the readings, such as changes in medication, diet, or physical activity. Take your blood pressure diary with you every time you visit the doctor.
A word of caution: Don’t use your blood pressure readings to self-medicate or to change doses of prescribed medications. That’s your doctor’s responsibility.
Shed those extra pounds and move a little
Lose the weight. Nothing is more critical than dropping those extra pounds. For some people, excess weight means the difference between normal and elevated blood pressure. Weight loss may also allow you to take lower doses of hypertension medications.
Move a little! Sedentary folks have a significantly greater chance of developing hypertension. Regular exercise lowers blood pressure—and you don’t have to run a marathon to reap benefits. Brisk walking for 30 to 45 minutes three times each week will do just fine. Swimming and biking also help control hypertension, and they’re fun. But whatever exercise you choose, make it a regular part of your life, just like sleeping and eating.
Another word of caution: If you have been inactive for some time, consult your doctor before starting any exercise program.
Avoid table salt
The sodium found in ordinary table salt can elevate blood pressure, especially in African Americans and the elderly. That’s one reason why diuretics—pills that rid the body of sodium—are so effective in treating hypertension in some people.
To reduce salt intake, remove the saltshaker from the table. Cut back on snacks such as potato chips and pretzels, fast foods, processed foods, and frozen foods. Read the label on every type of food you buy—you may be shocked at how much sodium is in that little package!
Potassium is a form of salt, too. But unlike sodium, potassium has positive effects on blood pressure. Folks who ingest a lot of potassium tend to have lower blood pressure. Most fruits and vegetables are high in potassium, and as an added bonus, they are low in calories and high in fiber.
Other salts include calcium and magnesium. Despite some evidence that these salts may help lower blood pressure, their role is uncertain right now. For the time being, focus on lowering your sodium intake and adding more potassium to your diet.
Cut back on fat
You’ve surely heard this one before: restrict your intake of fatty foods. One of the main reasons for controlling blood pressure is to reduce the risk of developing atherosclerosis, which leads to heart disease and stroke. Diets high in saturated fats accelerate atherosclerosis.
Confused? Follow DASH, an ideal diet for persons with hypertension. DASH stands for Dietary Approaches to Stop Hypertension. This diet is rich in low-fat dairy products, calcium, potassium, magnesium, fiber, and vitamins. And don’t keep the fun all to yourself; following DASH is good for everyone. Put your whole family on DASH. After all, if you have hypertension, it’s likely someone else in your family is at risk as well.
Cut back on the hooch, and quit smoking already
Drink less alcohol. Excess alcohol intake contributes to hypertension, reduces the effectiveness of blood pressure medications, and increases the risk for stroke.
Need guidelines? Adult men should limit their daily intake to 24 ounces of beer, 10 ounces of wine, or 2 ounces of 100-proof whiskey. Women and lightweight males should consume only half these amounts. A note of caution: A heavy drinker who suddenly stops consuming all alcohol may develop higher blood pressure for a few days.
Stop smoking. Now. The nicotine in cigarettes raises blood pressure with every puff.
Need help? Consider nicotine replacement products. These stop-smoking aids don’t contain enough nicotine to raise blood pressure. Need more help? The Centers for Disease Control maintains a list of resources to help you quit smoking.
Don’t believe the hype
As with any disease, hypertension has its share of stories about miracle cures and remedies. Make sure you’re not putting your money and energy into a treatment that won’t work.
Myth: Garlic and onion reduce blood pressure
You may have heard that diets high in garlic and onion will lower your blood pressure. Scientific studies have failed to show that these foods have any consistent effect on blood pressure. Don’t endure garlic or onion breath to lower your blood pressure—they don’t work.
Myth: To bring down blood pressure, just relax
While it is true that emotions like stress and anxiety can temporarily raise blood pressure, relaxation-training therapies including biofeedback and meditation have not been scientifically proven to reduce hypertension. And learning these techniques can be pricey. You might do better investing your time and money in a good pair of walking shoes, a bicycle helmet, or a swimsuit.
Myth: People with high blood pressure shouldn’t drink coffee
Go ahead, enjoy that cup of joe. The caffeine in a cup of coffee may temporarily increase blood pressure, but the long-term effects are not harmful.
Tuesday, January 19, 2010
Wednesday, January 13, 2010
Muscle Pain natural remedies
Well, weekend jock, you've overdone it, and your body is letting you know. Over working muscles causes the muscle fibers to actually break down, says sports medicine expert and world class runner Joan Ullyot, M.D., author of women's running and running free. "Ideally, you should be able to get in to shape without getting stiff and sore," she says. "But most of us believe we have to overdo it so we feel like we've done something." In addition to the tiny tears that occur in muscle fibers, the muscles swell slightly, and the accumulation of muscle break down products like enzymes contribute to the feeling of stiffness and soreness.
Another common source of muscle pain is a cramp, an acute spasm of the muscle that can send you to the ground clutching the offending muscle and howling in pain. Muscle cramps can be caused by anything that interferes with the mechanisms that cause muscles to contract and relax. "Muscle cramping means not enough blood is getting to the area," explains Ellen Nona Hoyven, PT., physical therapist and owner and director of Ortho Sport Physical Therapy Pc. in Clackamas, Oregon. "The muscle objects with pain."
Knowing how muscles contract and relax can help you understand why muscle cramps occur and how to prevent them. To cause muscles to contract, the brain sends an electric "contract" message via nerves to muscles. When this signal reaches the muscle, the minerals sodium and calcium inside the muscle and potassium outside the muscle move and cause the signal to flow along the muscle, making it contract. For muscles to contract and relax properly, they need the right concentrations of minerals as well as adequate supplies of fat, sugar, and oxygen.
Michael Martindale, L.PT., a physical therapist at the Sports Medicine Center of Portland Adventist Medical Center in Oregon, says, "A muscle goes into spasm because you've traumatized it some how. Often, it's a sign the muscle has depleted its glycogen, its energy supply, and that there are too many waste products in the area. In response, the muscle goes into spasm. The spasms, in turn, decrease the blood flow, which causes pain. The pain then causes more spasm, which causes even more pain." While muscle soreness and cramps aren't life threatening, they can be very bothersome. Here are some tips to ease the pain and prevent the problem from recurring.
Stop the Activity Pronto : If your muscle cramps up while you're exercising, stop the activity. Don't try to "run through" a muscle cramp. "If you try to keep going while you have a cramp," says Ullyot, "you're likely to really injure the muscle by pulling or tearing it."
Give it a Stretch and Squeeze : When you get a cramp, stretch the cramped muscle with one hand while you gently knead and squeeze the center of the muscle (you can feel a knot) with the fingers of the other hand. "You want to stretch the cramped muscle in the opposite direction from the way it's contracted," explains Hoyven. "For example, if you have a cramp in the calf muscle, put your foot flat on the ground and lean forward. If you can't stand on your leg, sit on the ground and stretch the toes up toward the knee."
Walk it Out : Once an acute cramp passes, don't start exercising heavily right away. Instead, walk for a few minutes to get the blood flowing back into the muscles.
Sip Quinine Tonic : Ullyot says many competitive swimmers drink quinine tonic water to prevent cramps. Quinine was once used to treat malarial cramping. While there may not be scientific studies to support drinking quinine tonic for muscle cramps, Ullyot says, "If it's a placebo, it's one that really seems to work." You might want to give it a try and see if it works for you.
Go Bananas : Chrissy Kane, L.P.T., a physical therapist in the Outpatient Physical Therapy Department at Providence Medical Center in Portland, Oregon, says, "Sometimes a lack of potassium in the muscles can cause muscle cramps." If you're plagued by frequent cramping, Kane recommends that you eat a banana a day to increase your potassium intake and keep the cramps at bay.
Chill Out : If you know you've over exercised, immediately take a cold shower or a cold bath to reduce the trauma to muscles, says Martindale. World class Australian runner Jack Foster used to hose off his legs with cold water after a hard run. He told skeptics if it was good enough for race horses, it was good enough for him. Several Olympic runners are known for taking icy plunges after a tough workout, insisting that it prevents muscle soreness and stiffness. If an icy dip seems too much for you, Hoyven says ice packs work well, too. She recommends applying cold packs for 20 to 30 minutes at a time every hour. "Cold constricts the blood vessels and shunts blood away from the injured muscles, which reduces inflammation," she explains. "The cold numbs the surface skin and superficial structures in the area, which reduces pain. It also causes what we call a 'reflex inhibition' of the muscles, causing them to relax."
Avoid Heat : Cold can reduce muscle trauma, but heat can increase muscle soreness and stiffness, says Hoyven, especially during the first 24 hours after overdoing it. "Heat may feel good," she says, "but it increases circulation to the area, causing blood vessels to dilate and fluid to accumulate. If you use it too long, it causes congestion in the area and more soreness and stiffness." If you absolutely can't resist using heat on those sore muscles, Hoyven suggests that you don't use it for more than 20 minutes every hour. Or, better yet, try contrast therapy-apply a hot pad for four minutes and an ice pack for one minute. After three or four days, when the swelling and soreness have subsided, Martindale says you can resume hot baths.
Take an Anti-Inflammatory : Aspirin and ibuprofen are great for reducing muscle inflammation, says Ullyot. Follow the directions on the label. If aspirin upsets your stomach, try the coated variety. Over the counter aspirin creams can also reduce pain and inflammation. They're greaseless and usually won't irritate the skin.
Do Easy Stretches : When you're feeling sore and stiff, the last thing you want to do is move, but it's the first thing you should do, says Martindale. "Studies have shown that light exercise the day after over exercising really helps," he says. "But take it really easy. Stretch gently and do only 20 minutes or so of easy walking."
Take a Swim : Ullyot says one of the best remedies for sore muscles is swimming. "The cold water helps the muscle inflammation, and the stretching helps take out the kinks," she says.
Anticipate Second Day Soreness : You may feel a little stiff or sore a few hours after over exercising, but you'll probably feel even worse two days afterward. Don't panic. It's perfectly normal. "We call it delayed-onset muscle soreness," explains Martindale.90 Seconds to Muscle Pain Relief: The Fold and Hold Method
Drink plenty of Fluids : One cause of acute cramps, especially when you're exercising during hot weather for an hour or longer, is dehydration. Be sure to drink plenty of fluids before, during, and after exercising. Ullyot recommends drinking at least half a cup of water every couple of miles.
Think Twice About Sports Drinks : Ullyot says you really don't need them unless you're exercising for longer than an hour at a time. "Water is best absorbed by the body," she says. "For most people, drinking water is better than drinking sports drinks." Martindale also says it's important to replace lost fluids if you've over exercised. So turn on the tap and drink up.
Pass The Bouillon : If you know you're going to be exercising for longer than an hour in hot weather, Ullyot says you can prevent muscle cramps by drinking a cup of beef or chicken bouillon before exercising. "You can drink bouillon instead of sports drinks to replace the sodium you'll lose through sweating," she says.
Massage It : Gentle massage, done a day or two after a hard workout, can help ease sore, stiff muscles, says Ullyot. "Massage is wonderful for bringing circulation to the area," she says. However, if it is done too forcefully or too soon after the workout, massage can actually increase soreness and may even cause injury.
Avoid "Hot" And "Cold" Creams : The pharmacy and supermarket shelves are loaded with topical "sports" creams designed to ease sore, stiff muscles. Unfortunately, they don't do much, according to Martindale. "Although those topical creams may feel good, physiologically they don't do anything," he explains. "They just cause a chemical reaction on the skin that gives the feeling of warm or cold, but they don't actually heat or cool the tissues." If you do use the topical sports creams, test a small patch of skin first to make sure you're not allergic, and never use these topicals with hot pads, because they can cause serious burns.
Wrap up : In cold weather, you can often prevent muscle cramping by keeping the muscles warm with adequate clothing. Layered clothing offers the best insulating value by trapping air between the layers. Some people like the compression and warmth offered by running tights.
Warm up Your Muscles : One way to prevent muscle cramping and injuries is to warm up muscles before exercise. Instead of stretching first, walk a little or bike slowly to "prewarm" the muscles. Then do a series of stretches appropriate for the exercise you're going to be doing. Even if you're only chopping wood or working in the garden, stretching before the activity will get your muscles ready for work and help prevent muscle cramping.
Learn Your Limits : The key to preventing muscle pain, soreness, and stiffness, says Martindale, is to learn your limits. "You don't have to overdo it to exercise," he says. "If you're feeling sore and stiff afterwards, you know you're doing too much. Take your time. Build up over several weeks. Learn what your body can and can't do, and pay attention to those limits."
Michael Russell writes for Diseases-treatment.com which can be found at http://www.diseases-treatment.com.. On this site you will find information on diseases and tips for curing them with remedies available.
Another common source of muscle pain is a cramp, an acute spasm of the muscle that can send you to the ground clutching the offending muscle and howling in pain. Muscle cramps can be caused by anything that interferes with the mechanisms that cause muscles to contract and relax. "Muscle cramping means not enough blood is getting to the area," explains Ellen Nona Hoyven, PT., physical therapist and owner and director of Ortho Sport Physical Therapy Pc. in Clackamas, Oregon. "The muscle objects with pain."
Knowing how muscles contract and relax can help you understand why muscle cramps occur and how to prevent them. To cause muscles to contract, the brain sends an electric "contract" message via nerves to muscles. When this signal reaches the muscle, the minerals sodium and calcium inside the muscle and potassium outside the muscle move and cause the signal to flow along the muscle, making it contract. For muscles to contract and relax properly, they need the right concentrations of minerals as well as adequate supplies of fat, sugar, and oxygen.
Michael Martindale, L.PT., a physical therapist at the Sports Medicine Center of Portland Adventist Medical Center in Oregon, says, "A muscle goes into spasm because you've traumatized it some how. Often, it's a sign the muscle has depleted its glycogen, its energy supply, and that there are too many waste products in the area. In response, the muscle goes into spasm. The spasms, in turn, decrease the blood flow, which causes pain. The pain then causes more spasm, which causes even more pain." While muscle soreness and cramps aren't life threatening, they can be very bothersome. Here are some tips to ease the pain and prevent the problem from recurring.
Stop the Activity Pronto : If your muscle cramps up while you're exercising, stop the activity. Don't try to "run through" a muscle cramp. "If you try to keep going while you have a cramp," says Ullyot, "you're likely to really injure the muscle by pulling or tearing it."
Give it a Stretch and Squeeze : When you get a cramp, stretch the cramped muscle with one hand while you gently knead and squeeze the center of the muscle (you can feel a knot) with the fingers of the other hand. "You want to stretch the cramped muscle in the opposite direction from the way it's contracted," explains Hoyven. "For example, if you have a cramp in the calf muscle, put your foot flat on the ground and lean forward. If you can't stand on your leg, sit on the ground and stretch the toes up toward the knee."
Walk it Out : Once an acute cramp passes, don't start exercising heavily right away. Instead, walk for a few minutes to get the blood flowing back into the muscles.
Sip Quinine Tonic : Ullyot says many competitive swimmers drink quinine tonic water to prevent cramps. Quinine was once used to treat malarial cramping. While there may not be scientific studies to support drinking quinine tonic for muscle cramps, Ullyot says, "If it's a placebo, it's one that really seems to work." You might want to give it a try and see if it works for you.
Go Bananas : Chrissy Kane, L.P.T., a physical therapist in the Outpatient Physical Therapy Department at Providence Medical Center in Portland, Oregon, says, "Sometimes a lack of potassium in the muscles can cause muscle cramps." If you're plagued by frequent cramping, Kane recommends that you eat a banana a day to increase your potassium intake and keep the cramps at bay.
Chill Out : If you know you've over exercised, immediately take a cold shower or a cold bath to reduce the trauma to muscles, says Martindale. World class Australian runner Jack Foster used to hose off his legs with cold water after a hard run. He told skeptics if it was good enough for race horses, it was good enough for him. Several Olympic runners are known for taking icy plunges after a tough workout, insisting that it prevents muscle soreness and stiffness. If an icy dip seems too much for you, Hoyven says ice packs work well, too. She recommends applying cold packs for 20 to 30 minutes at a time every hour. "Cold constricts the blood vessels and shunts blood away from the injured muscles, which reduces inflammation," she explains. "The cold numbs the surface skin and superficial structures in the area, which reduces pain. It also causes what we call a 'reflex inhibition' of the muscles, causing them to relax."
Avoid Heat : Cold can reduce muscle trauma, but heat can increase muscle soreness and stiffness, says Hoyven, especially during the first 24 hours after overdoing it. "Heat may feel good," she says, "but it increases circulation to the area, causing blood vessels to dilate and fluid to accumulate. If you use it too long, it causes congestion in the area and more soreness and stiffness." If you absolutely can't resist using heat on those sore muscles, Hoyven suggests that you don't use it for more than 20 minutes every hour. Or, better yet, try contrast therapy-apply a hot pad for four minutes and an ice pack for one minute. After three or four days, when the swelling and soreness have subsided, Martindale says you can resume hot baths.
Take an Anti-Inflammatory : Aspirin and ibuprofen are great for reducing muscle inflammation, says Ullyot. Follow the directions on the label. If aspirin upsets your stomach, try the coated variety. Over the counter aspirin creams can also reduce pain and inflammation. They're greaseless and usually won't irritate the skin.
Do Easy Stretches : When you're feeling sore and stiff, the last thing you want to do is move, but it's the first thing you should do, says Martindale. "Studies have shown that light exercise the day after over exercising really helps," he says. "But take it really easy. Stretch gently and do only 20 minutes or so of easy walking."
Take a Swim : Ullyot says one of the best remedies for sore muscles is swimming. "The cold water helps the muscle inflammation, and the stretching helps take out the kinks," she says.
Anticipate Second Day Soreness : You may feel a little stiff or sore a few hours after over exercising, but you'll probably feel even worse two days afterward. Don't panic. It's perfectly normal. "We call it delayed-onset muscle soreness," explains Martindale.90 Seconds to Muscle Pain Relief: The Fold and Hold Method
Drink plenty of Fluids : One cause of acute cramps, especially when you're exercising during hot weather for an hour or longer, is dehydration. Be sure to drink plenty of fluids before, during, and after exercising. Ullyot recommends drinking at least half a cup of water every couple of miles.
Think Twice About Sports Drinks : Ullyot says you really don't need them unless you're exercising for longer than an hour at a time. "Water is best absorbed by the body," she says. "For most people, drinking water is better than drinking sports drinks." Martindale also says it's important to replace lost fluids if you've over exercised. So turn on the tap and drink up.
Pass The Bouillon : If you know you're going to be exercising for longer than an hour in hot weather, Ullyot says you can prevent muscle cramps by drinking a cup of beef or chicken bouillon before exercising. "You can drink bouillon instead of sports drinks to replace the sodium you'll lose through sweating," she says.
Massage It : Gentle massage, done a day or two after a hard workout, can help ease sore, stiff muscles, says Ullyot. "Massage is wonderful for bringing circulation to the area," she says. However, if it is done too forcefully or too soon after the workout, massage can actually increase soreness and may even cause injury.
Avoid "Hot" And "Cold" Creams : The pharmacy and supermarket shelves are loaded with topical "sports" creams designed to ease sore, stiff muscles. Unfortunately, they don't do much, according to Martindale. "Although those topical creams may feel good, physiologically they don't do anything," he explains. "They just cause a chemical reaction on the skin that gives the feeling of warm or cold, but they don't actually heat or cool the tissues." If you do use the topical sports creams, test a small patch of skin first to make sure you're not allergic, and never use these topicals with hot pads, because they can cause serious burns.
Wrap up : In cold weather, you can often prevent muscle cramping by keeping the muscles warm with adequate clothing. Layered clothing offers the best insulating value by trapping air between the layers. Some people like the compression and warmth offered by running tights.
Warm up Your Muscles : One way to prevent muscle cramping and injuries is to warm up muscles before exercise. Instead of stretching first, walk a little or bike slowly to "prewarm" the muscles. Then do a series of stretches appropriate for the exercise you're going to be doing. Even if you're only chopping wood or working in the garden, stretching before the activity will get your muscles ready for work and help prevent muscle cramping.
Learn Your Limits : The key to preventing muscle pain, soreness, and stiffness, says Martindale, is to learn your limits. "You don't have to overdo it to exercise," he says. "If you're feeling sore and stiff afterwards, you know you're doing too much. Take your time. Build up over several weeks. Learn what your body can and can't do, and pay attention to those limits."
Michael Russell writes for Diseases-treatment.com which can be found at http://www.diseases-treatment.com.. On this site you will find information on diseases and tips for curing them with remedies available.
Monday, January 11, 2010
Natural Remedies for Back Pain
One hot afternoon in October four years ago, my drilling and installation crew at water borehole drilling site was trying to mount a 4000liter plastic water tank on a 15feet stanchion when suddenly I noticed a weak link. I immediately rushed to assist the guy lifting on that side but before I reached with my raised helping hands, the tank was already falling and the guy had ran for safety. The tank fell into my raised hands and I fell backwards under the weight of the tank, against a fence wall and landed on my butt with the tank on my laps. The pain I felt around my lower back region was nearly unbearable. That was my first experience with back pain.
According to the American Medical Association, eighty percent of adults have suffered from chronic back pain. In the past people were told to lie down and rest to deal with their back pain. How did I deal with my back injury? When I got home that night, I laid myself face down on bare floor and asked my wife to gently trample on my back with her bare feet around the areas where I felt the most pain. The next day I did not feel much of relief, but I went back to work doing the very same things I did on a daily basis. In the subsequent couple of days continuing the same exercise and work routine, I was made whole again, without eating one tablet of pain relieving pill.
Experts have more recently found that the advice to lie down and rest when you have strained a back muscle actually contributed to more pain and disability due to the weakening of muscles. Now doctors are advising patients to get or stay active as a way of dealing with back pain.
‘You should definitely add strength training to your routine, especially exercises that target the abdominal and the back muscles. Strengthening these muscle groups will likely help to alleviate some of your pain, because weak back and abdominal muscles are often contributors to chronic back problems’ says exercise physiologist Miriam E. Nelson, director of the Center for Physical Fitness at Tufts University in Medford, Massachusetts, and author of several books, including Strong Women Stay Young.
Brisk walking and many other mild exercises will not worsen your back problem, and they are vital for overall health. Therapists encourage the use of comfortable and proper fitting exercise shoes as crucial, because the support your shoes lend is critical. Yoga and other exercises intended to improve your muscular flexibility have been shown to reduce risk of back injury. The practice of yoga teaches various poses that gently stretch the muscles plus breathing techniques that are designed to increase strength, flexibility, and circulation.
To maintain overall back region health, back pain prevention or curative classes teach exercise routines that strengthen the muscle groups that support the back and improve the student’s stretching capabilities. It will require some minor pain endurance at first, but the pain will go away not because some medicament has temporarily relieved it but rather due to the fact that our back muscles have become healthier. Our backs will be stronger when their muscles and bones are more supple and healthier.
According to the American Medical Association, eighty percent of adults have suffered from chronic back pain. In the past people were told to lie down and rest to deal with their back pain. How did I deal with my back injury? When I got home that night, I laid myself face down on bare floor and asked my wife to gently trample on my back with her bare feet around the areas where I felt the most pain. The next day I did not feel much of relief, but I went back to work doing the very same things I did on a daily basis. In the subsequent couple of days continuing the same exercise and work routine, I was made whole again, without eating one tablet of pain relieving pill.
Experts have more recently found that the advice to lie down and rest when you have strained a back muscle actually contributed to more pain and disability due to the weakening of muscles. Now doctors are advising patients to get or stay active as a way of dealing with back pain.
‘You should definitely add strength training to your routine, especially exercises that target the abdominal and the back muscles. Strengthening these muscle groups will likely help to alleviate some of your pain, because weak back and abdominal muscles are often contributors to chronic back problems’ says exercise physiologist Miriam E. Nelson, director of the Center for Physical Fitness at Tufts University in Medford, Massachusetts, and author of several books, including Strong Women Stay Young.
Brisk walking and many other mild exercises will not worsen your back problem, and they are vital for overall health. Therapists encourage the use of comfortable and proper fitting exercise shoes as crucial, because the support your shoes lend is critical. Yoga and other exercises intended to improve your muscular flexibility have been shown to reduce risk of back injury. The practice of yoga teaches various poses that gently stretch the muscles plus breathing techniques that are designed to increase strength, flexibility, and circulation.
To maintain overall back region health, back pain prevention or curative classes teach exercise routines that strengthen the muscle groups that support the back and improve the student’s stretching capabilities. It will require some minor pain endurance at first, but the pain will go away not because some medicament has temporarily relieved it but rather due to the fact that our back muscles have become healthier. Our backs will be stronger when their muscles and bones are more supple and healthier.
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