HEALTH OF OUR LEGS.

LET ME GIVE YOU MORE KNOWLEDGE AND WISDOM ABOUT LEGS HEALTHY

Table content:BonesExcise.More tips.Food to Build Leg Muscles.How to Get Strong Legs for Sports.Leg cramps.Leg Ulcer.Abnormalities causes,symptoms diagnosis,treatment & prevention.

           
BONES have got more than 50 network systems in our legs. In a lifetime, the average person walks more 100 thousand kilometres, which is about more than  8,000 steps a day and almost four times around the earth.

Let me help you in how you can keep your legs  in peak.
   
OBESITY is linked with osteoarthritis,the loss of cartilage in the joints, which commonly affects joints knees and hips. Carrying too much weight can also lead to varicose veins - dilated superficial veins which range from hardly noticeable to large bunches of grape-like structures behind the knee. About two in group of  women suffer from varicose veins.

Varicose veins are not life-threatening but they look unsightly and can also be painful. If you have the condition you dont have keep your body with much wait, as can pregnancy, when the hormonal influence of progesterone relaxes the veins. Varicose veins in pregnancy usually improve after the baby is born.

'The most important thing is to have your varicose veins assessed properly, usually with an ultrasound scan, this machines help you a lot.Visit hospitals you will get help about this property.They even advise you which treatment is most suitable - wearing elastic stockings, surgery, injection treatment or laser treatment.


EXERCISE:

It  is very important for the health of your legs, 'It doesn't really matter what you do, just get moving action.'
Walking is an excellent way to loosen and ton  the muscles in the leg, reduce body fat  and improve blood circulation.

'A common habit is walking into the ground rather than over the ground. This means you pound rather than flow, which puts strain on your body.'

The ultimate aim, is to walk tall, smoothly and quietly. Avoid looking down, because this puts your head down and your spine follows, placing pressure on your back and neck.

Keep your head up and look outwards. The head should lead the spine upward, while the knee, not the foot, leads the leg forward.

'If you lead with the foot, your body will tilt backwards rather than encouraging it to lengthen upwards off the legs. 'Try to transfer your weight smoothly from one leg to the next, rather than muscling the body along with excessive effort.' STANDING up, or even sitting down, for long can lead to swollen ankles and legs.

Circulation problems can caused by being inactive. Normally when you walk, the blood is pumped back towards your heart and swelling is reduced. Putting your feet up for 7 to 10 ten minutes a day can help - lie down on the sofa and make sure your feet are raised higher than your heart.Go for six inches on your bed for extra drainage while sleeping.

Swollen legs can be caused by lymphodema. In addition to arteries which supply the leg with blood and veins that take the blood from the leg, a lymphatic system clears materials which escape from the circulation.

If your lymphatic system is poorly developed or becomes blocked, you are at risk of developing swelling. In most cases lymphodema is treated with elastic compression stockings or an intermittent pneumatic bag compression pump. Surgery is available in extreme cases.

If you get swollen legs, particularly if it's just on one side, or you have pain or redness, it's important to seek medical advice for a proper diagnosis. 'Even people who exercise regularly, don't stretch enough. Tight leg muscles can put the whole body out of balance and lead to injury.'

Focus on areas such as the hip flexors (tight from sitting for long periods), calf muscles and Achilles tendon (shortened from wearing high heels) and the iliotibial (IT) band (an area that runs down the outside of the leg from the hip to the knee, commonly tight and painful in runners).

I advise you to stretch your legs every day after bathing. 'It's also a good idea to do a specific stretch or to have a trainer or a teacher each week to give you a solid hour or more of stretching.
Physiotherapist recommends the following stretch to improve circulation and reduce puffy ankles.
STAND facing up the stairs, holding the bannister and using your forefoot and toes to hang on.

DROP the back of your feet off a tread, letting your heels dip down towards the step below. You should feel a 'very meaningful' stretch in the back of the calves and Achilles tendon.

'You can even bounce there minutely, attempting to get your heels closer to the tread. 'The discomfort can be marked and you will be able to remain there only for 20 seconds at the most.

'This sustained stretch pulls on the veins threading around the inside ankle which, over time, makes the vein walls more elastic.

'Thereafter they expand better, and by allowing a better shunt of blood back up to the heart, you do not get the stasis of circulation which causes the puffiness.

'Stretching the veins keeps the walls young and blocks the development of varicose weakenings.HIGH heels make your legs look longer, but if the heels are more than two inches high, they can throw your body out of alignment.

'Wearing high heels increases your lordotic curve or swayback, which can lead to back pain, and this pain can affect your back born. If you wear high heels, try to counteract-this by stretching out your Achilles tendon.

During  dinner time on table, slip off your shoes and extend your heel out so that your foot is flexed, toes pointing towards you.' THE leg is the most common area of the body in which women get malignant melanomas (the deadlier skin cancer). Be vigilant and check regularly for any changes in colour, size or shape of moles.

'The area that must be take care off men is their backs, which all times by nights get work during sexual relations, areas are commonly exposed in the sunshine, with women wearing skirts and men taking their shirts off.

'Skin cancer can occur anywhere, so it's important to check your skin regularly and ask your GP if you have any concerns.' COMMONLY used by physiotherapists for ankle rehabilitation, a wobble board is an excellent way to exercise your ankles and legs, according to trainers. A wobble board will also help to improve balance, co-ordination and blood circulation.

It is recommends doing some exercise before you get on the plane, and avoiding alcohol.
If you can take aspirin, then half an adult aspirin tablet does help to reduce the risk of blood clots.

When you are in the plane move your feet up and down regularly, and ideally walk regularly around the plane. You can also use an in-flight exercise device such as the Air Walker,which simulates the action of walking while you're in your seat. SHOWERING your legs each day with cold water can improve circulation and tone. Athletes often submerge their limbs in icy water after a heavy training session to reduce swelling and ease soreness. SOMETIMES described as your 'second heart', your leg veins help pump blood back up to the heart.

Nutritionally, the same rules apply for healthy leg vein circulation as for a healthy heart.

Cut back on saturated fats found in red meat and dairy products. Go for monosaturated fats such as olive oill,and polyunsaturated fats found in oily fish, and some nuts and beans. But Avoid cooking oils with higher percentages of fats.

There are also natural food supplements which claim to improve leg vein circulation, such as Antistax Leg Vein Health Capsules. These contain red vine leaf extract to help maintain strong leg vein and capillary walls.


More Tips to maintain your Legs Healthy

Eat a healthy diet


Eating a nutritious diet rich in fresh fruits and vegetables, whole grains and lean protein will power the muscles of your legs and improve your circulation. Reducing your intake of salt and saturated fat can also decrease your risk of heart disease, which may also lower your chance of developing varicose veins.


Stop smoking


Smoking causes the blood vessels to harden and narrow. This can contribute to poor blood circulation in your legs. If you smoke, just  throw away the cigarette and never do it again, smoking is hazardous and harmful to health. It affects many body parts including liver and breathing system.

Food to Build Leg Muscles

The legs may be an athlete’s greatest asset. When combined with the abdominal musculature, these core muscles create the engine used for most sport movements. As a result, athletes are constantly searching for more effective ways to build and strengthen their leg muscles. The combination of a balanced diet, rest and a progressive scientific weight training regimen that targets the lower body is the quickest route to stronger and more powerful leg muscles. The following foods are great components of a diet meant to build the body's lower half. However, no food contributes solely to muscle development in the lower body. The legs grow larger in comparison to other parts only when training is focused on the lower extremities.

An Ideal Mix

Standard nutritional adages apply when choosing foods to allow the body to build stronger and more powerful leg muscles. According to the National Strength and Conditioning Association, protein is essential and should be supplied in every meal (around 1.5 to 2.0g/kg of body weight is ideal). Carbohydrates should remain the predominant macronutrient; complex carbs are preferred over simple carbs but both are needed. Fat should be used in moderation, totaling about 30 percent of your overall diet. Monounsaturated and polyunsaturated fats should make up most of the fat allotment. In order for the body to build muscle, athletes also must exceed their caloric requirements by about 10 percent. The following meals are examples of meals that build leg muscle when combined with rest and a lower body training regimen.

Grilled Chicken with Salad


Lean white chicken breast adds protein without the fat of dark meat. Salad greens and mixed colored vegetables provide antioxidants to help the body recover from training sessions. Olive oil and avocado provide heart-healthy fats when portioned appropriately.

Grilled Salmon with Rice and Vegetables


Like many fish, salmon packs protein. It also contains omega-3 and omega-6 polyunsaturated fats. Brown rice and vegetables provide the carbohydrates needed to sustain energy throughout training and antioxidants to recover.

Buffalo Steak with Yam and Vegetables

Bison provides twice the protein of regular beef with half the fat. Yams and vegetables provide energy for training and antioxidants for recovery.

Egg Whites

Egg whites are full of protein, and combined with vegetables sautéed in olive oil they provide good sources of fat and carbs. Oranges provide vitamin C for recovery.

Bran Cereal with Skim Milk


Bran provides complex carbohydrates to power your day. Skim milk provides protein and can be supplemented with the addition of protein powder. Flaxseed can be added to provide heart-healthy fats.

How to Get Strong Legs for Sports 

Strong and powerful legs are critical if you want to be at the pinnacle of your sport. For female athletes, they are essential if you play basketball, soccer, tennis, volleyball, track or any other sport that involves speed, changes of direction and explosive movements.
During the summer, take the time to prepare for your upcoming season and build the strongest and best legs of your life. The four rules below will help you achieve your strength and physique goals, whether you play a sport or simply want to improve your fitness.

Butt to the Grass

Strive to get your butt as close to the ground as possible when you Squat. This increases leg and glute muscle activation so you get better results from the exercise. It's best to go at least 15 degrees below parallel (figure below). However, you must ease into this to get accustomed to deep Squats. You might have to lift less weight or start with just your bodyweight to achieve this angle. Always remember: never sacrifice your technique.


Perform Plyos

Plyos are one of the best types of exercise for improving sports performance. They involve maximal contractions with movements that closely resemble athletic skills, like jumping. They also increase heart rate and help tone your legs.

Make sure to develop a base of strength for at least three months before performing a plyo routine. This will give you the support structure you'll need to perform the exercises safely and effectively.

The Workouts

Perform the following leg routine for four to six weeks to strengthen your lower body and achieve your desired physique.

Add weight each setRest 30 to 60 seconds between sets during Workout 1. Up the rest time to two to three minutes between sets for Workout 2.Do not perform workouts on consecutive days

Workout 1

Front Squats - 4x15,12,10,8
Back Squats - 4x15,12,10,8
Lunges and Weighted Step-Ups Superset- 3x15,12,10 each exercise
Jump Squats - 2x2

Workout 2

Broad Jumps - 3x5
Depth Jumps - 3x5
Vertical Jumps - 4x5
Squats and RDL Superset - 4x5 each exercise
Jump Rope - 5x1 minute.

Sports Medicine

To develop your leg strength for sports it is critical to perform exercises that also include a challenge to your core. Leg strength on its own may not transfer to athletics without the body’s ability to use that strength in a functional manner. That being said, total body or integrated movements like squat to row and multi-planar lunge to reach to curl to overhead press will give you a tremendous amount of bang for your buck. These exercises can build the strength of the muscles around the ankles, knees and hips as well as integrate the core and upper body simultaneously. In sports, the legs don’t just run on their own. The have the trunk stacked on top of the with the arms and head moving to some degree. Total body, or integrated-style exercises will give you the best results when trying to improve leg strength for sport.

Fitness

To increase leg strength to improve sports performance, you are going to have to develop "functional" leg strength. That means you will need to develop more than just strong legs. You'll also need to train for balance, agility and power. Try starting out by doing squats, single leg squats and lunges on wobble boards, balance pads and beams. Then get strong on basic squats and lunges. Finally build off your squatting pattern by performing plyometric box and hurdle jumps and start lunging with speed. Then perform these explosive jumps and lunges in all different directions.

Leg cramps

Introduction

Leg cramps are a common and usually harmless condition where the muscles in your leg suddenly become tight and painful.

It usually occurs in the calf muscles, although it can affect any part of your leg, including your feet and thighs.

After the cramping has passed, you may have pain and tenderness in your leg for several hours.

Three out of four cases occur at night during sleep.


What causes leg cramps?

Leg cramps can occur for no apparent reason, known as idiopathic leg cramps, or as a symptom or complication of a health condition, known as secondary leg cramps.

Causes of secondary leg cramps can include:

pregnancy exercise certain types of medication, such asstatins (medicines that help lower cholesterol levels)liver disease

During a cramp, your muscles suddenly contract (shorten), causing pain in your leg. This is known as a spasm, and you cannot control the affected muscle.

The cramp can last from a few seconds to 10 minutes. When the spasm passes, you will be able to control the affected muscle again.

Read more about the causes of leg cramps.

When to see your GP

Speak to your GP if your leg cramps are affecting your quality of life; for example, if you have frequent leg cramps or they are interfering with your sleep.

Your GP will ask about your symptoms and examine your legs and feet. They may also ask if you have other symptoms, such as numbness or swelling, which may be a sign that you have secondary leg cramps caused by an underlying condition.

In this case, you may need further tests, such as blood tests and urine tests, to rule out other conditions.

Treating leg cramps

Most cases of leg cramps can be relieved by exercising the affected muscles. Exercising your legs during the day will often help reduce how often you get cramping episodes.

Stretches

To stretch your calf muscles, stand with the front half of your feet on a step, with your heels hanging off the edge. Slowly lower your heels so that they are below the level of the step. Hold for a few seconds before lifting your heels back up to the starting position. Repeat a number of times.

Medication is usually only needed in the most persistent cases where cramping does not respond to exercise.

If you have secondary leg cramps, treating the underlying cause may help relieve your symptoms.

Leg cramps that occur during pregnancy should pass after the baby is born.

Treating cramps that occur as a result of serious liver disease can be more difficult. Your treatment plan may include using medications such as muscle relaxants.

Read more about treating leg cramps

Preventing leg cramps

If you often get leg cramps, regularly stretching the muscles in your lower legs may help prevent the cramps or reduce their frequency.

You might find it useful to stretch your calves before you go to bed each night (see stretching advice above or try this post-exercise calf stretch).

The following night-time advice may also help:

If you lie on your back, make sure that your toes point upwards – placing a pillow on its side at the end of your bed, with the soles of your feet propped up against it may help keep your feet in the right position. If you lie on your front, hang your feet over the end of the bed – this will keep your feet in a relaxed position and help stop the muscles in your calves from contracting and tensing.Keep your sheets and blankets loose.


Leg ulcers


A leg ulcer is an open sore that develops when the skin is broken and air or bacteria gets into the underlying tissues. It can be caused by a minor injury or an underlying disease that affects the veins in the legs. Leg ulcers are most common on the inside of the leg, just above the ankle. In most people, damage to the skin heals within days or weeks, but when the skin doesn’t heal, the area affected can get bigger and develop into an ulcer.

Causes of leg ulcers

Venous disease

About 80% of leg ulcers are caused by venous disease, when the veins aren’t working properly. This is most commonly triggered when the valves inside the veins are faulty. Healthy leg valves allow bloodto flow up towards your heart as it circulates around your body. If the veins are faulty, the veins fail to stop blood flowing back into the legs. This can cause an increase of pressure in the veins that can eventually cause skin to be come thin and inflamed and increase the risk of a venous ulcer developing.


Arterial disease

This condition is similar to venous disease, but is caused by arterial disease that triggers poor blood circulation. It accounts for about 15% percent of leg ulcers. It’s caused by a blockage in at least one of the arteries in the leg. It restricts blood flow to underlying tissue and can result in an arterial leg ulcer.

Underlying conditions

Some leg ulcers are caused by underlying conditions such as diabetes, rheumatoid arthritis or some other rare conditions.

In some cases, more than one condition may contribute to the development of leg ulcers. Your GP can do tests to find out the cause.

Symptoms of venous leg ulcers

Signs that you may be developing an ulcer include:

Swollen anklesSwollen or enlarged veins in the legA heavy feeling in the legAching and pain in the legs when standing for a long periodRelief when the leg is elevated, exercised or compressed by bandagesBrown discolouration or staining on the skinIrritated, red, scaly or flaky skinHardened skin or scabbing around the sore area


Complications of venous leg ulcers

Leg ulcers can become infected by bacteria. Signs of an infection include:

Worsening painGreen or unpleasant, and sometimes foul-smelling, discharge from the ulcer siteRed, swollen skin around the ulcerA high temperature

Diagnosing leg ulcers

Contact your GP immediately if you develop any of the above symptoms. He or she will carry out a physical examination and possibly other tests to establish the cause of the ulcer. This may include a test with a Doppler machine that checks the blood supply to your legs. In some cases, you may be referred to a vascular specialist for conditions affecting the blood vessels.

Treating venous leg ulcers

Treatment for venous leg ulcers should be carried out by a trained healthcare professional such as a practice or district nurse. In most cases, ulcers heal within 3 months.

Treatment usually involves:

Removing dead tissue, called debriding the woundCleansing the areaDressing the wound with a simple, non-sticky bandage



Compression bandages

Once the ulcer is dressed, your nurse may apply a firm, compression bandage over the affected area. This puts pressure on your legs to encourage blood flow up towards your heart. Compression may involve two or three layers of bandages and is a skilled procedure that should be carried out by a trained person.

Initially, this may make the area more painful and you may be given painkillers to manage the pain. Pain usually recedes as the wound heals, which can take up to 12 days. If the pain is too much for you, seek medical advice. If you get severe pain, or your toes turn blue, remove the bandage, and seek medical advice. You should also keep the leg elevated.

In some case, people develop severe itching around the affected skin area. This can be an allergic reaction to bandages or ointments. It’s important not to scratch the affected area as this can make ulceration worse.



Treating infected ulcers

As above, an infected ulcer should be cleaned and dressed, but you may have to avoid wearing a compression bandage until the infection has cleared.

You may also be told to:

Keep your leg elevated whenever possible Take a course of antibiotics

Antibiotics do not heal the ulcer. They are used to control the infection, so are usually only used in short courses.

Who is at risk from leg ulcers?

You are more at risk of developing a leg ulcer if you:

Are elderlyHave varicose veins (swollen or enlarged veins)Have had a blood clot in the leg (deep vein thrombosis DVT)Have had several pregnanciesStand for long periods of time in your jobYou have mobility issues like a legfracture, obesity or paralysisYou’re recovering from surgery such asknee or hip replacementHave a history of leg ulcerationHave leg ulcer problems in the family

Preventing ulcers

Once you have had a leg ulcer, you are more prone to developing another one. This can happen within months or years. Wearing compression stockings at all times (except when in bed) can help reduce your risk of a recurrence. A nurse can help you find a compression stocking that fits correctly.


Abnormalities

What are walking abnormalities?

Walking abnormalities are abnormal, uncontrollable walking patterns. Genetics may cause them or other factors, such as diseases or injuries. Walking abnormalities can affect the muscles, bones, or nerves of the legs.

Abnormalities may be present in the entire leg or in certain parts of the leg, such as the knee or ankle. Problems with the foot may also result in walking abnormalities.

These can be temporary or long-term conditions, depending on their cause. Severe walking abnormalities may require continuous physical therapy and medical care.

Walking abnormalities are often referred to as gait abnormalities. Gait refers to the pattern of walking.

CAUSES

What causes walking abnormalities?

Cuts, bruises, or bone fractures can temporarily make it difficult to walk. However, diseases that affect the legs, brain, nerves, or spine can cause walking abnormalities.

The most common causes of walking abnormalities include:

arthritisbirth defects, such as clubfootleg injuriesbone fracturesinfections that damage tissues in the legsshin splints (an injury common to athletes that causes pain in the shins)tendonitis (inflammation of the tendons)psychological disorders, includingconversion disorderinner ear infectionsnervous system disorders, such ascerebral palsy or stroke

Although many of these are short-term conditions, some (such as cerebral palsy) may cause permanent walking abnormalities.

SYMPTOMS

What are the symptoms of walking abnormalities?

Walking abnormalities are separated into five groups based on their symptoms:

Propulsive gait: A slouched, rigid posture characterizes this gait. A person with this condition walks with their head and neck thrust forward.Scissors gait: A person with this gait walks with their legs bent slightly inward. As they walk, their knees and thighs may cross or hit each other in a scissor-like movement.Spastic gait: A person with spastic gait drags their feet while walking. They may also appear to walk very stiffly.Steppage gait: A person with this condition walks with their toes pointing downward, causing their toes to scrape the ground while walking.Waddling gait: A person with this gait waddles from side to side when walking.

A limp is also considered a walking abnormality. A limp may be permanent or temporary.

DIAGNOSIS

How are walking abnormalities diagnosed?

During a physical examination, your doctor will review your symptoms and medical history and observe the way you walk. They may perform tests to check your nerve or muscle function. This will help determine whether there’s a structural problem causing your condition.

Your doctor may also order an imaging test, such as an X-ray, to check for fractures or broken bones. This is typically done if you’ve recently had an injury or fall. A more in-depth imaging test, such as anMRI, can check for torn tendons and ligaments.

TREATMENT

How are walking abnormalities treated?

A walking abnormality may go away when the underlying condition is treated. For instance, walking abnormalities due to trauma will get better as the injury heals. A cast may be used to set the bone if you have a fracture or broken bone. Surgery can also be done to repair certain injuries.

Your doctor will prescribe antibiotics or antiviral medications if an infection caused your walking abnormality. These medications will treat the infection and help improve your symptoms.

Physical therapy can also be used to help treat walking abnormalities. During physical therapy, you’ll learn exercises designed to strengthen your muscles and correct the way you walk.

People with a permanent walking abnormality may receive assistive devices, such as crutches, leg braces, a walker, or a cane.

PREVENTION

Preventing walking abnormalities

Congenital (genetic) walking abnormalities may not be preventable. However, abnormalities caused by injury can be avoided.

Make sure to wear protective gear whenever you participate in contact sports or extreme activities such as dirt biking or rock climbing. You can minimize the risk of leg and foot injuries by protecting your legs and feet with kneepads, ankle braces, and sturdy footwear.