Legs and Feet

• Controlling painful leg cramps - Several factors, including dehydration, use of diuretics (any substance that promotes the production of urine) or overuse of your muscles, can trigger leg cramps.
• To prevent leg cramps - Stretch daily, Drink plenty of liquids daily which help your muscles contract and relax.
• To relieve leg cramps - Stretch and massage, straighten your leg and point your toes upward while you gently rub the cramp to help the muscle relax.
• Stand up for a calf cramp, put your weight on the cramped leg and slight- ly bend your knee. For a thigh cramp, keep both legs straight and lean forward at the waist. Use a chair to steady yourself.
• Apply cold or heat - Use a cold pack to relax tense muscles. Use a warm towel or heating pad later if you have pain and tenderness.
• Walking is a great way to get the blood circulating in your legs.
• Ask your doctor about an appropriate activity level for you.
• Elevate your legs - When sitting or lying down, elevate your legs above the level of your heart. Do this 10 to 15 minutes three or four times daily.
• Don't sit or stand for long periods
• Change your position frequently.
• Remember to wear your compression stockings
• When traveling - See panty-leg girdles can restrict circulation, avoid high heels.
• Control your weight - Being overweight puts extra pressure on your veins.
• If your feet sweat, change your socks twice a day.
• For recurring infections use an antifungal medication
• If you have diabetes or circulation problems avoid over-the-counter foot care products that have salicylic acid and get consult the doctor.
• If a corn or callus becomes ulcerated or sore see your doctor. and Don't delay especially if you have diabetes or circulation problems, please do remember that a simple problem can quickly turn into a serious one.

Warming up cold hands and feet - If your hands and feet always seem to be cold try these simple measures to keep warm - Wear warm clothes, this will keep your whole body warm and help maintain circu- lation to your hands and feet.

• Avoid nicotine and limit caffeine - Both are vasoconstrictors that narrow blood vessels and reduce blood flow to small, surface vessels.
• Avoid certain medications - Certain migraine medications with ergot derivatives and beta blockers such as propranolol act as vasoconstrictors and may cause cold hands and feet in such cases get your doctor's advice.
• Reduce stress - Tense, high-strung people seem more likely to have cold hands. Chronic stress and anxiety can cause your nervous system to continually pump out adrenaline. This hormone also acts as a vasoconstrictor.