5 Exercises for Perfect Legs

1.) Squats- These are great for developing hips, glutes, quads and hamstrings strength. Also if you are bearing a load they are very beneficial in developing core strength, stability and upper body strength. There are many great variations to the squat. Professionally, I recommend people master the body weight squat and the technique before progressing to weighted squats. The next progression in my opinion should be the front squat as that is most functional. Back squats are good too but not absolutely necessary like many power lifters and extremists might want to claim on their t-shirts and Facebook walls. I'll write an article soon on the reasons why and why not to do back squats.

2.) Dead lift- These are a tremendous exercise for developing the posterior chain muscles and the entire lumbo-pelvic-hip complex, and they can be done with barbell, hex-bar, dumbbells or kettlebells. The heavy barbell deadlift is another great movement that is unfortunately over emphsized by many power lifters and extremists. All things in perspective, folks. Learning this movement requires proper training and doing it a barbell may not be for you. You can do it just fine with dumbbells and kettlebells, both of which are my preference when it comes to function and posture. Most my clients perform this movement with light/moderate weight for their body type and we move slow, controlled with proper posture position and core brace. Seek some help from a qualified professional on these folks. And be a student.

3.) Stiff Leg Dead Lift- I recommend these specifically for developing the glutes, yet it has similar benefits as the regular deadlift. All things pretty much the same except their is less bend in the knees. Note that the knees are no straight or locked, but they are stiff. Another name for this is the Romanian dead lift. A great variation and one I use quite often in my practice is the single leg romanian dead lift. Incredible for developing balance and strength in the lower body and core!

4.) Lunges- An excellent movement for training our body unilaterally (one side at a time). Lunges are imperative for every routine. They work on glute, hip, quad, ankle and core strength/stability. My recommended lunge is the standing reverse step lunge. Often time people do a forward step or walking lunges, but without proper training and technique this is a recipe for injury. There is less risk in a reverse step. Furthermore, being able to hold the lunge position for a length of time is vital. Practice static holds and train your body to be strong in that bottom position of the lunge.

5.) Supine Bridges (hip extension)- these can be done on the floor or on a swiss ball whereas swiss ball bridges are the progression. Supine hip bridges are great for improving glute strength and teaching hip extension. This exercise is a must for those people with tight hip flexors, which with 90% of Americans having "sit down" jobs makes this movement even more of a priority. Sitting for extended periods of time will cause short and tight hips flexors.

Natural Ways To Treat Leg Pain

To treat leg pain, medical doctors usually prescribe various pain killing drugs. Pain killers usually work within a short amount of time. However, if your body becomes dependent on these drugs, this may have an adverse effect on your vital organs, especially your kidneys and liver. So to prevent this from happening, you may want to opt for natural ways and home remedies to treat the pain. Below you will find some suggestions.

1. Hot compress 

To feel better, you can try applying hot compress on your legs. Doing this will give you a soothing effect. While the most common hot compress technique is to put a hot compress bag on your legs, you can try other procedures such as the following: hot towel, hot brick, or even a hot bottle. Just make sure that the temperature is tolerable enough to prevent scalding and burning.

2. Mind your posture. 

If your job requires you to always stand, you want to make sure that you stand on both legs to distribute your weight evenly on both feet. Don't stand on one foot as this causes you more pain.

3. Never ever cross your legs. 

As previously stated, one of the causes of leg pain is a compressed artery. This compression can be because of several reasons, but one of these reasons is bad circulation or blood flow. So if you have a bad habit of crossing your legs, it's about time that you quit as this will contribute to your pain.

4. Wear a comfortable pair of shoes. 

Women who love wearing heels often suffer from leg pain. Sure, these heels will make you look lovely and sexy, but they can also give you much pain. So as much as possible, wear comfortable shoes or choose a better alternative such as wedges and flats.

5. Get a massage regularly. 

Leg pain can also be caused by aching muscles. So get a massage or a foot rub from time to time. This will relax the muscles and soothe aching and tired feet.

6. Get enough vitamin D. 

If your body does not get enough vitamin D, not only will your legs suffer but also your bones. One of the best natural sources of vitamin D is the morning sun. So as much as you can, go jogging right after the sun shines in the morning to catch some of the sun's healthy rays.

    - via Elaine J Brock

Hip Impingement - Symptoms and Treatment

Hip impingement is a bothersome condition where the hip bones do not go together smoothly and they rub against one another. There are three types of this condition: Pincer, Cam, and Combined. Hip impingement occurs when the developing structures don't form properly during childhood.

The symptoms include pain, stiffness, and limited range of motion. Treatment for this condition involves arthroscopic surgery for repair of the damaged joint or, in severe cases, hip replacement surgery.

What is Hip Impingement?

Hip Impingement, known as femoroacetabular impingement (FAI) to doctors, is a condition where the bones of the hip are not normally shaped. The hip bones do not fit together correctly so they rub against each other, causing damage to the joint.

The hip is a type of 'ball-and-socket' joint. The acetabulum-which is part of the pelvic bone-helps form the socket. The ball is the head of the femur bone, which is the upper portion of the thigh bone. There is a slippery tissue known as the articular cartilage that covers the surface of this ball-and-socket to create a low-friction, smooth surface that allows these bones to glide easily across each other.

With hip impingement, bone spurs form around the head of the femur and along the acetabulum, causing the hip bones to hit against each other rather than glide smoothly along. This can result in tears and breakdown to the cartilage and joint structures, creating the condition of osteoarthritis.

What are the Types of Hip Impingement?

There are basically three different types of femoroacetabular impingement or hip impingment. The first type is called Pincer. The pincer type occurs because extra bone sticks out over the normal rim of the acetabulum and the joint area structures become crushed under this prominent rim.

The second type is known as Cam. With this type of impingement, the femoral head is not round and cannot smoothly rotate inside the joint as it should. A bump forms along the edge of the femur head and this grinds the cartilage that is inside the joint area.

The third type of femoroacetabular impingement is called Combined. Combined impingement simply means that both Pincer and Cam types of damage are present.

What is the Cause of Hip Impingement?

Some people can live long, active lives with this condition and never have limitations or complications. Others, however, develop symptoms that may include stiffness, pain, and limping. This occurs when there is significant damage to the cartilage and the disease progresses or worsens. Hip impingement occurs because the hip bones do not form adequately during the childhood growing period. The joint damage is the result of a deformity of a cam bone spur or a pincer bone spur, or both, that causes the joint damage and the femoroacetabular impingement.

What are the Symptoms of Hip Impingement?

Many people have hip impingement for years and do not even know this because it is not usually painful in the early stages. The orthopedic specialist will refer to it as 'Hip Impingement Syndrome' when symptoms develop. These include stiffness in the groin or front part of the thigh and loss of range of motion of the hip joint.

During the early stages, you may only have pain when you move the hip near its motion limits but as this condition progresses, you start to feel pain with more subtle activities. These include sitting for long periods of time or walking up hills.

What is the Treatment for Hip Impingement?

There are many things your orthopedic specialist will recommend, like rest, modification of activities, exercise, and use of anti-inflammatory and pain medications. If these treatments do not work for you, the surgeon may recommend hip impingement surgery, a common procedure.

The type of surgery really depends on the extent of your impingement and how much of your cartilage is damaged. Often, the doctor can perform surgery by means of arthroscope. This is known as arthroscopic surgery and this technique involves the use of a lighted scope that goes into the joint through tiny incisions. The doctor can visualize the inside of your hip on a TV monitor and repair damage and improve your range of motion. If you have severe damage, hip replacement surgery may be necessary to improve function and limit pain and stiffness.

Natural Cure for Blood Circulation in Legs and Arms

Poor circulation occurs when there's an upset in the normal flow of blood in the body. Most people experience unhealthy circulation in the extremities, such as the fingers or toes, but it can happen anywhere.A common cause of poor circulation is a build-up of cholesterol plaque inside the arterial walls and capillaries. Plaque buildup usually takes years to develop, but its presence is a major cause for concern. Cholesterol plaque restricts blood flow and may even cause blood vessels to rupture. According to WebMD, the clot that forms over the ruptured vein is what causes stroke or heart attack.

Take action before serious health conditions arise – use high blood pressure natural remedies to improve your blood circulation. In addition to stroke and heart attack, other potentially life-threatening health conditions caused by poor circulation include dementia, poor wound healing, hypertension, organ damage, kidney problems, and more.

Poor circulation is often characterized by cramping or numbness in the legs, swelling of or discoloration in the legs, chronic headaches, and dizziness. You don't have to suffer from these symptoms or the long-term health effects of poor circulation. There are many effective natural cures for blood circulation in the legs that you can use to improve your total health.

One of the most effective high blood pressure natural remedies is exercise. Engaging in 30 minutes of physical activity each day is one of the best ways to manage high blood pressure, reduce your risk for heart disease and improve your overall blood circulation. Studies show that 30 minutes of moderate exercise can significantly lower your blood pressure for up to 25mmHG. Examples of moderate physical activities that serve as a natural cure for blood circulation in the legs are:
   
•    Brisk walking
•    Bicycling
•    Jogging
•    Gardening
 
In addition to exercise, a healthy diet is also an essential preventative measure for poor blood circulation. Foods considered as natural remedies for high blood pressure are those rich in amino acids, protein, fiber, and iron. Examples are oatmeal, fruits and vegetables, nuts, seeds, and salmon.

Certain herbs are also effective high blood pressure natural remedies. Examples of beneficial herbs are cayenne pepper, hawthorne leaves, garlic, mistletoe, and ginger. You can also enjoy the health benefits of these herbs and more in every bottle of Heart and Body Extract.

Natural Remedy for Curing Gout

So you've been suffering from painful gout attacks? Is there really a natural remedy to cure gout? If so, then why didn't your doctor tell you about it?

Gout is usually characterized by recurrent attacks of acute inflammatory arthritis - a red, tender, hot, swollen joint. It is caused by elevated levels of uric acid in the blood. Uric acid is the waste product formed from the breakdown of food and the body's cells. The uric acid crystallizes, and the crystals deposit in the joints, tendons, and surrounding tissues. Gout is a very painful medical condition, to put it mildly. Some sufferers have described the intense pain of a gout attack as similar to being burned by a flame.

Gout symptoms will usually last between three to ten days. If another attack occurs, they tend to increase in frequency, become more severe, and last longer. Over time, recurrent gout attacks can damage the joints and the surrounding areas.

There are several inter-dependent factorsthat helps to contribute the onset of gout attacks; Being overweight can worsen any type of arthritis and the over consumption of alcoholic beverages will not only cause gout but lead to other health complications such as hypertension and coronary artery disease.

Foods that are high in purines (found in all foods that have protein) and fructose sweetened beverages will cause excessive protein build-ups. By the way, that's the reason why in the past, gout was passed off as an affliction that only affects the rich due to the consumption of good food and plenty of liquor.

Another main trigger for Gout attack is due to severe dehydration. When our body is dehydrated, the amount of uric acid in our body rises. When this happen, our kidneys' ability to get rid of the extra uric acid decreases. So when our body doesn't have enough water, we will be more likely to get a gout attack. Drinking lots of unsweetened fluids will reduce the likelihood of crystals forming in our kidneys. The general rule to know for sure if we are well hydrated is to check the colour of our urine. If it is light in colour, we are well hydrated. However, if it is dark in colour, we need to drink more fluids, especially more plain water.

Most of the time, gout sufferers will try medications with analgesics properties to block the pain signals. Unfortunately, these paracetamol products can lessen crucial antioxidants which in turn can inhibit the elimination of uric acid levels.

Gout sufferers may also turn to nonsteroidal anti-inflammatory drugs, colchicines, and corticosteroids. NSAIDs are the usual first-line treatment for gout.

However, drugs like Colchicines are known to cause stomach aches, nausea, vomiting and severe diarrhea. Other medications may lead to kidney stones and acute dehydration. Some may even worsen the acute inflammation. There are even medicines that though helps reduce the pain, at the same time, it can also prevent the kidneys from excreting uric acid, which in turn will develop into crystal and cause the acute inflammation.

Without proper treatment, episodes of acute gout may develop into chronic gout. Chronic gout will lead to the destruction of joint surfaces, joint deformity, and painless tophi. Therefore, it is important to treat gout condition as soon as possible because it can lead to permanent damage to our body.

When our health is at risk, we have got to get down to the root cause. Let's look at the solution to this condition with a new perspective. Natural remedy is kinder and gentler to our body than drugs, as well as being more effective overall. What we consume plays a hugely important role in both causing gout, and in reducing our likelihood of suffering from these painful symptoms.

Having said all that, if we still insist on taking chemicals to block our pain, then... However, if we are ready for a real and natural solution without the negative side effect, we should look for alternative remedy.

By Ahmad Yari

Home Remedies for Ankle Swelling

Swollen ankles, feet and legs, referred to medically as edema, occur when fluid is retained in the spaces between body cells. While edema typically affects the feet, ankles and lower legs, it can also impact any area of the body, causing systemic symptoms.

Symptoms:
Initially, the feet, ankles and legs will appear swollen as the day progresses, but after a period of time, the swelling will set in first thing in the morning and continue to worsen throughout the day. Long-term edema causes pitting: When you press on the swollen area for a few seconds, you will notice an indentation in that area. Continued swelling can cause skin ulcerations.

Home Remedies for Ankle Swelling
Lift ankle so that the leg is straight in front of you on the sofa or on a chair. Place an ice pack, or ice in a plastic bag wrapped in a clean dish towel on the raised ankle.

Apply a cold pack to control the swelling, such as crushed ice in a plastic bag, a cold gel pack, or a bag of frozen peas or green beans. Wrap the cold pack in a dishcloth so that it does not contact your skin directly. When the pack warms up, refreeze it and reapply it later. I use two 12 x 18 in gel packs, so one is always in the freezer.

Vinegar To soothe tendinitis, sprains, strains, and general foot aches, alternate hot and cold vinegar wraps. First, heat equal amounts of vinegar and water. Soak a towel in the mixture, wring it out, and wrap it around your foot. Leave it wrapped for five minutes. Then mix equal parts vinegar and cold water and follow the same procedure. Repeat this entire sequence three times.

Cucumber is another great cure for swollen feet. Place a slice of cucumber on your foot and cover with a cotton cloth or bandage. Cucumber will absorb the fluid and speed recovery.

Lecithin seeds 
Lecithin seeds are another effective home remedy for the treatment of Swelling of Feet during Pregnancy. Take 3-4 tablespoon of lecithin seeds every day for 2-3 month. This has a magical effect and shows great result within 2-3 months.

Sleeping or resting in one direction of your body (side turn) and keeping your legs raised using soft cushion reduces swelling of feet.

Boil 1-2 glass of water containing half tablespoon molasses (gud) and one tablespoon saunf, and boil it down to half. Leave it wrapped for five minutes. Duncan. Vessels and capillaries tear, leaking blood. Repeat this entire sequence three times.

Vitamin E-rich food
It is also found that Vitamin E-rich food is good for patients suffering from Swelling of Feet during Pregnancy. Some of the Vitamin E-rich food is spinach, almond oil, sweet potato, sunflower seeds, and wheat germs.

Exercise
Sit on the carpet and stretch your leg in the front, rotate your leg 10-15 times in a clockwise direction and then in the same way rotate in the anti-clock wise direction for 10-15 times. This reduces swelling of feet and improves blood circulation in the feet.

Simple Eight Tips for Relieving Heel Pain

*Avoid going barefoot. Wear a shoe or slipper around the house. I often recommend Crocs to be worn in the house. Your foot needs support. Walking barefoot in the house, especially if you have hardwood floors or your home is built on a concrete slab foundation, will aggravate an already inflamed plantar fascia.

*Stretch your calf. A tight achilles tendon can cause heel pain. There are several stretching exercises that you can do to decrease tightness and pain.

*Avoid wearing worn out shoes. Often times it is the favorite pair of old shoes that causes plantar fasciitis.

*Try using an insert in the shoe to support your arch. Avoid the flimsy supports you will find at the big box stores or the grocery store. The over the counter supports I recommend are Powersteps or Superfeet. You should not have to pay more than $50 for a good over the counter insert.

*I have never met anyone named Dr. Scholl. It is a big company. They make some great products. Arch supports for plantar fasciitis are not on the great product list. There are fancy machines in Walmart now. Regardless of what they advertise, those machines do NOT give you a "custom orthotic". Save your money and try a Powerstep or Superfeet device. Avoid being scammed by stores selling "custom orthotics" or special inserts.

*Don't avoid seeing a podiatrist for foot pain. Would you go to the mall for heart problems? Of course not. Then why do so many people go to a shoe store for foot problems? The clerk there is most likely not a doctor. I hate seeing a patient come in who has spent a lot of money on an insert purchased from a local store. Avoid the advertising scam! Podiatrists have years of training and, in most cases, can quickly diagnose and treat most foot problems.

*Use ice. I recommend my patients use a 16 ounce water bottle. Freeze it. Roll it in the arch. The ice helps decrease inflammation and the motion of the bottle on the arch helps stretch out the plantar fascia. Try this for 5-10 minutes twice a day.

*If you have heel pain, arch pain, or "heel spurs" for longer than 3-4 weeks, go see a podiatrist. Don't let this become a chronic problem. The sooner heel pain is treated the quicker it will respond. It will go away with the correct treatment.

If you need to see a podiatrist, they may treat you with a cortisone injection, xrays, ultrasound, physical therapy, a night splint, a custom orthotic, other types of braces or supports, shock wave therapy, or even a new procedure called dry needling. Surgery is rarely needed for heel pain. Remember, heel pain is never normal. It can be effectively treated. A podiatrist is the expert when it comes to foot and ankle care.

Matthew Neuhaus

Benefits of Barefoot Walking

Clear Your Mind

It’s hard not to pay attention to every step when you’re walking barefoot. You have to be on the look out for sharp rocks and thorns. Awareness of what’s in front of you in this moment quiets your inner chatter and clears your mind and helps you focus on the here and now.

It’s Free Foot Yoga

Walking barefoot strengthens and stretches the muscles, tendons and ligaments in your feet, ankles and calves. This helps prevent injury, knee strain and back problems. Not only that, but because it works muscles not used when you’re wearing shoes, it strengthens and stretches your core, helping keep your posture upright, and your balance spot on.

It’s a Free Reflexology Session.

There are reflex points to every part of your body in your feet. Every little bump and rock in the road helps to stimulate all these little reflex points. If it hurts at first – especially in specific areas, this means your feet need the stimulation they’re getting by being barefoot. Over time, these sensitivities will go away, and the areas the tenderness corresponds to will be rejuvenated, helping decrease the symptoms of whatever it is that ails you.

Decrease Anxiety & Depression.

Walking barefoot in the grass can help decrease anxiety and depression by 62 percent, and increases the levels of those feel good endorphins. Awesome!

Get a Good Night's Sleep.

The ancients believed that walking barefoot in the grass was the best cure for insomnia, and many people still swear by it today.

It’s Grounding. Literally.

Our bodies are made up of about 60 percent water, which is great for conducting electricity. The earth has a negative ionic charge. Going barefoot grounds our bodies to that charge. Negative Ions have been proven to detoxify, calm, reduce inflammation, synchronise your internal clocks, hormonal cycles and physiological rhythms. The best places to get some negative ions through your feet are by the water. Everyone knows how good it feels to be barefoot on the beach – now we know why!

Get Back to What Matters.

To be barefoot outside doesn’t just involve your feet – the rest of you has to be outside too. You get to connect with Mother Nature all around. Feel the sunshine on your face; hear the wind in the trees. It’s easier to connect to a higher power when you’re in touch with Nature; it’s easier to put things into perspective.

via: mindbodygreen.com

Home Remedies for Toe Nail Fungus and Peeling Nail

It is otherwise termed as Onychomycosis, which is produced by small insects that produce infections in finger and toe nails. Since the fungus occurs down the nails it is hard to apply medicines for cure. People remaining at moist, dark and warm climates experience the same. Also people who constantly close their foot with shoes in warm climates have fungal infections in toenails.

Causes for Toenail fungus:

Fungus occurs in toenails more often than in fingernails. Fungus breeds more in toenails making it more ultimate for the occurrence. The below list mentions the causes:

• A small split in the nails allowing the fungus to gain entry
• If you wear close and tight shoes nails become weak
• Using the same pair of shoes daily making it wet
• Cut nails alone and do not cut even small pieces of skin where fungus can gain entry and even spread
• Moist in foot for extended hours also increase the chance

Indications of toenail fungus:

We can see the symptoms as below:

1. Peeling toenails
2. Fragile toenails
3. Chipping of toenails
4. Spots and tinge appearing on nails in yellow, brown or black colors
5. if there is a bad smell from your toenail
6. Fungal infection creates a pain that is stinging
7. Nails becoming thick and giving pain when we wear shoes

Home remedies:

We will discuss certain home remedies in this article. It is necessary that we do not allow the fungus to spread since it is infectious.

Vinegar:

Add Vinegar and warm water in same proportions in a bowl and immerse your feet for about 20 mins. Dry your feet and nails with a good absorbent paper and also with a dry cloth. Perform this exercise both in the morning and evening until the symptoms vanish.

Tea Tree oil:

It is more useful as an antiseptic and an essential fungicide. It is given the Tea Tree and is natural. You can soak the ball of cotton in the oil and gently rub the same over the affected area. Practice this twice or even thrice a day until the fungus vanishes.

Listerine:

It is a mouthwash and an antiseptic for fungal infections. Dip the toenails for about 20 mins daily twice everyday.

Rubbing Alcohol:

This liquid is available in pharmaceuticals which is also an antiseptic. Soak your toenails for 20 mins daily twice everyday morning and night. Use a dry cloth or good absorbent papers to dry your leg.

Hydrogen Peroxide ( 3% ):

The above chemical is available in all pharmaceuticals. Dip your feet 20mins daily twice everyday morning and night. If you feel harsh with this chemical mix half bowl water and dip your feet. Use a towel or good absorbent paper to dry the same.

Vicks Voporub:

There is no evidence of cure with this medicine. It rather stops the spread of the infection and does not remove it altogether.

Cracked Leg Home Remedy

Why Cracked Leg

Cracked heels are a sign of lack of attention to foot care rather than just overexposure or lack of moisturizing. Medically, cracked heels are also known as heel fissures. Fissures are regular linear cuLabelst wounds and mostly affect the surface level which comprises of the epidermis. Sometimes it may get deep into the dermis and become painful. Excessive pressure on the feet pads make the feet want to expand sideways. As the skin, surrounding the sides of the feet are dry they crack and cause cracked heels. Appearances of dry cracked heels also indicate zinc and omega-3 fatty acid deficiency.

Home Remedy

Grind a handful of rice until u get a fine but coarse flour. Add a few spoons of raw honey to the mixture along with enough apple cider vinegar to obtain a thick paste. If the cracks are very deep, add a spoon of olive oil. Soak feet for 20 minutes & gently massage with this paste.