Stretches and Exercises for Tired, Achy Legs

Stretches and Exercises for Tired, Achy Legs...

4 ways to ease leg and knee pain caused by overdoing it Whether you took a longer walk than usual, tried a new exercise or simply spent all day on your feet, achy legs can make your whole body hurt. If the achiness stems from exercise, blame it on micro-tears in the muscle cells themselves, says Irv Rubenstein, an exercise physiologist and founder of S.T.E.P.S., in Nashville, Tenn. The little tears spark an inflammatory process that’s necessary for healing. “It occurs and enables proper reconstruction of the damaged tissue,” Rubenstein says. Another cause of achy legs and knees is the normal aging process. We experience changes in connective tissue (cartilage), which can cause tightness, according to John Fenger, manager of outpatient rehabilitation at Orange Coast Memorial Medical Center in Fountain Valley, Calif. However, if your legs cramp up when you’re walking down the street for no obvious reason, it’s time to schedule a doctor’s appointment, Fenger says. “The pain may be due to an occlusion (blockage) or it may be neurological,” he notes. Try hair of the dog. Perform a lower intensity, lower volume (reps, sets) version of the activity that made you sore, suggests Rubenstein. If you usually walk vigorously, slow down your pace and cut down the distance. If your soreness is due to lifting weights, cut the weight or do the move without weight and go with fewer sets and repetitions. In addition, extend your warm-up, suggests Rubenstein, since muscles are not just sore but stiff. “This way, you can be sure you’re pushing blood (and its accompaniment, oxygen) into muscles to speed healing,” he says, while helping the lymphatic system remove the “damaged” tissue and toxins. Break up your workouts throughout the day. To strengthen...
What’s Causing Your Leg Pain, Burning and Numbness?

What’s Causing Your Leg Pain, Burning and Numbness?...

Leg discomfort can knock you off your feet for a variety of reasons — but it should never be ignored Aching calves, burning legs, numbness in the feet — pain and discomfort in the lower extremities is a common complaint that sends many of us to our doctors seeking relief. But unless the cause is something obvious, like a fall, pinpointing the source may require some medical detective work. Trying to tough it out, though, will not get you any closer to the answers. “Leg pain that comes on acutely with a bang, is severe and doesn’t resolve within minutes probably needs to be seen right away,” as it could be a sign of a more serious condition, says Dr. Benjamin Wedro, a clinical professor of medicine at the University of Wisconsin and an emergency physician at Gundersen Medical Center in Lacrosse, Wis. “There’s no trophy for suffering.” Here are some of the potential causes of leg and foot pain: Blood Vessel Distress Pain that occurs when walking or exercising may be the result of claudication or decreased blood supply to the legs. This condition is most often a symptom of peripheral arterial disease, or PAD, a narrowing of the arteries that deliver blood to your limbs, typically caused by the buildup of plaque or fatty deposits. Smoking, high cholesterol, high blood pressure and obesity are major risk factors for PAD. “The leg pain from PAD tends to occur when you’re active,” says John Fesperman, a family nurse practitioner at Duke Primary Care in North Carolina. “When you’re active, muscles need more blood. The lack of adequate blood triggers pain, which is known as intermittent claudication. Once you stop moving, the pain usually disappears.” Deep vein thrombosis, or DVT,...
7 Back Pain Myths Busted

7 Back Pain Myths Busted...

Experts explain why these common pieces of advice are wrong Approximately 80 percent of Americans can expect to experience back pain at some point in their lifetimes. If you find yourself hurting and decide to search online for “back pain solutions” you’ll find reams of information — some of it contradictory and even harmful. Check with your doctor if you’re having pain. And listen to what top experts say about the most common back pain myths and what really works. Myth No. 1: A fitness ball is better than an office chair for your back. Reality: The idea of sitting on a cushy ball instead of a traditional office chair seems like an easy way to strengthen your core and ease back pain, but the lack of support can be less than ideal. “Plus, simply sitting on the ball does not automatically activate your core,” says Nara Yoon, a physical therapist practicing in Manhasset, N.Y. Using your core involves consciously engaging your core muscles, as well as finding the right size ball and practicing proper posture. A ball should enable you to sit with your thighs parallel to the floor. “If it’s too small your hips will drop below your knees and promote a slouched posture,” says Yoon. In addition, posture may suffer once core muscles fatigue. If you decide to try a fitness ball, alternate it with a traditional office chair throughout the day, and especially at the first sign of back fatigue. Myth No. 2: You should always get a massage. Reality: When you’re in pain, a massage may help in some cases and hurt in others, depending on the cause of the back pain. “For instance, the lower back may feel tight because of a muscle...