What's with the Leg cramps at Night?

You move in bed while asleep at night and then suddenly feel this
strong and painful contraction of your calf or feet muscles...Really
painful and uncomfortable...This feeling can last from a few seconds
to a few minutes.

What causes these cramps? What can you do to get quick relief?

Night time muscle cramps felt mostly in the calf and feet are usually
quite common during pregnancy in women.

Common Causes of Night Leg Cramps:

- Over-use of your muscles during the day either due to exercises or
other forms of activity (the nature of your job).

- low levels of calcium and magnesium (common in last trimester of pregnancy).


- over-exposure to cold temperatures.

-assuming awkward sleepy positions for long periods.

-dehydration.

-certain medications like steroids or diuretics.

The quickest thing to do when you feel cramps in your calf muscles at
night is to relax the contracting muscle by contracting its antagonist
muscle(opposite in function).

When you feel the cramps in your calf, your foot goes into
plantar-flexion (toes pointing downwards).

If you have someone with you, they can help you, if not bend your
knees a bit so you can get to your foot and attempt to bend your foot
upwards (dorsi-flexion), opposite of how it is pointing. You should
experience some form of relief. Do that for as long as you feel the
contractions are coming.

Remember to inform your physician or physiotherapist about your experience.

Read More

Before and After Abdominal Surgery: Have You been seen by a Physiotherapist?

It's quite amazing that some hospitals in some parts of the world are
yet to grasp fully the value of pre and post operative physiotherapy.

You are booked for a surgery; a physiotherapist should see you before
you go into the theatre. She should assess and familiarise herself
with your level of fitness, teach you how to manoeuvre yourself and
carry out prescribed exercises after the operation.

Now you are out of the theatre and you need to get back to your normal
fitness level. Physiotherapy invention will help restore normal
function of your lungs, improve healing, prevent development of some
form of complications and basically get you "back on your feet".

Expect to be taught how to assume various postures with your surgical
site in mind, breathing exercises, arm and leg exercises. These also
go a long way in contributing to relief of pain at your operation
site.

The physiotherapist (Physical Therapist) should see you for the few
days you spend in the hospital after surgery. When you leave there
should be some sort of arrangement to ensure you keep up with your
home programme and improve your fitness level.

Read More