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Tense legs: Restless legs syndrome – Symptoms and causes


Restless legs syndrome – Symptoms and causes


Restless legs syndrome (RLS) is a condition that causes an uncontrollable urge to move your legs, usually because of an uncomfortable sensation. It typically happens in the evening or nighttime hours when you’re sitting or lying down. Moving eases the unpleasant feeling temporarily.

Restless legs syndrome, also known as Willis-Ekbom disease, can begin at any age and generally worsens as you age. It can disrupt sleep, which interferes with daily activities.

Simple self-care steps and lifestyle changes may help relieve symptoms. Medications also help many people with RLS.

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The chief symptom is an urge to move the legs. Common accompanying characteristics of RLS include:

  • Sensations that begin after rest. The sensation typically begins after you’ve been lying down or sitting for an extended time, such as in a car, airplane or movie theater.
  • Relief with movement. The sensation of RLS lessens with movement, such as stretching, jiggling your legs, pacing or walking.
  • Worsening of symptoms in the evening. Symptoms occur mainly at night.
  • Nighttime leg twitching. RLS may be associated with another, more common condition called periodic limb movement of sleep, which causes your legs to twitch and kick, possibly throughout the night, while you sleep.

People typically describe RLS symptoms as abnormal, unpleasant sensations in their legs or feet. They usually happen on both sides of the body. Less commonly, the sensations affect the arms.

The sensations, which generally occur within the limb rather than on the skin, are described as:

  • Crawling
  • Creeping
  • Pulling
  • Throbbing
  • Aching
  • Itching
  • Electric

Sometimes the sensations are difficult to explain. People with RLS usually don’t describe the condition as a muscle cramp or numbness. They do, however, consistently describe the desire to move their legs.

It’s common for symptoms to fluctuate in severity. Sometimes, symptoms disappear for periods of time, then come back.

When to see a doctor

Some people with RLS never seek medical attention because they worry they won’t be taken seriously. But RLS can interfere with your sleep and cause daytime drowsiness and affect your quality of life. Talk with your doctor if you think you may have RLS.


Often, there’s no known cause for RLS. Researchers suspect the condition may be caused by an imbalance of the brain chemical dopamine, which sends messages to control muscle movement.


Sometimes RLS runs in families, especially if the condition starts before age 40. Researchers have identified sites on the chromosomes where genes for RLS may be present.


Pregnancy or hormonal changes may temporarily worsen RLS signs and symptoms. Some women get RLS for the first time during pregnancy, especially during their last trimester. However, symptoms usually disappear after delivery.

Risk factors

RLS can develop at any age, even during childhood. The disorder is more common with increasing age and more common in women than in men.

RLS usually isn’t related to a serious underlying medical problem. However, it sometimes accompanies other conditions, such as:

  • Peripheral neuropathy. This damage to the nerves in your hands and feet is sometimes due to chronic diseases such as diabetes and alcoholism.
  • Iron deficiency. Even without anemia, iron deficiency can cause or worsen RLS. If you have a history of bleeding from your stomach or bowels, experience heavy menstrual periods, or repeatedly donate blood, you may have iron deficiency.
  • Kidney failure. If you have kidney failure, you may also have iron deficiency, often with anemia. When kidneys don’t function properly, iron stores in your blood can decrease. This and other changes in body chemistry may cause or worsen RLS.
  • Spinal cord conditions. Lesions on the spinal cord as a result of damage or injury have been linked to RLS. Having had anesthesia to the spinal cord, such as a spinal block, also increases the risk of developing RLS.


Although RLS doesn’t lead to other serious conditions, symptoms can range from barely bothersome to incapacitating. Many people with RLS find it difficult to fall or stay asleep.

Severe RLS can cause marked impairment in life quality and can result in depression. Insomnia may lead to excessive daytime drowsiness, but RLS may interfere with napping.

Jan. 21, 2020

Stiff Person Syndrome – NORD (National Organization for Rare Disorders)

Newsome SD. Other Proven and Putative Autoimmune Disorders of the CNS: Anti-GAD Associated Neurological Disorders, Stiff-person syndrome and Progressive Encephalopathy with Rigidity and Myoclonus (PERM). Neurobiology of Disease, 2nd edition. Johnston MV, Adams HP, Fatemi A, editors. 2016. Oxford Universtiy Press, pp. 675-682.

Duddy ME, Baker MR. Stiff Person Syndrome. In: Immune-mediated Neurological Diseases, Pourmand R. editor. 2009 S. Karger AG, Basel (Switzerland). pp. 147-165.

Gershanik OS. Stiff-Person Syndrome. In: Movement Disorders: Neurological Principles & Practice, Watts RL, Koller WC, editors. 2004 The McGraw-Hill Companies, pp. 799-812.

Floeter MK. Stiff Person Syndrome. In: NORD Guide to Rare Disorders. Lippincott Williams & Wilkins. Philadelphia, PA. 2003:588-589.

Rowland LP. Ed. Merritt’s Neurology. 10th ed. Lippincott Williams & Wilkins. Philadelphia, PA. 2000:761-762.

Sabatino J, Newsome SD. Stiff person syndrome masquerading as multiple sclerosis. J Neurol Sci. 2017;Jan 15;372:297-299.

Benavides D, Newsome SD. Serotonin-Norepinephrine reuptake inhibitors may exacerbate stiff-person syndrome. Neurology. 2016;Aug 29;3(5):e281.

Dupond JL, Essalmi L, Gil H, Meaux-Ruault N, Hafsaoui C. Rituximab treatment of stiff-person syndrome in a patient with thymoma, diabetes mellitus and autoimmune thyroiditis. J Clin Neurosci. 2010;17:389-391.

Hutchinson M, Waters P, McHugh J, et al. Progressive encephalomyelitis, rigidity, and myoclonus: a novel glycine receptor antibody. Neurology. 2008;17:1291-1292.

Raju R, Foote J, Banga JP, et al. Analysis of GAD65 autoantibodies in stiff-person syndrome. J Immunol. 2005;175:7755-7762.

Baker MR, Das M, Isaacs J, Fawcett PRW, Bates D. Treatment of stiff person syndrome with rituximab. J Neurol Neurosurg Psychiatry. 2005;76:999-1001.

Murinson, BB. Stiff-person syndrome. The Neurologist. 2004;10:131-137.

Murinson, BB, Butler, M, Gleason, S, et al. Markedly elevated GAD antibodies in SPS. Neurology. 2004;63:2146-2148.
Dalakas MD. Intravenous immunoglobulin in autoimmune neurological diseases. JAMA. 2004;291:2367-2375.

Meinck HM, Thompson PD. Stiff man syndrome and related conditions. Mov Disord. 2002;17:853-866.

Dalakas MC, Fujii M, Li M, et al. High-dose intravenous immune globulin for Stiff-person syndrome. N Engl J Med. 2001;345:1870-1876.

Dalakas MC, Fujii M, Li M, McElroy B. The clinical specrum of anti-GAD antibody-positive patients with stiff-person syndrome. Neurology. 2000;55:1531-1535.

Alberca R, Romero M, Chaparro J. Jerking stiff-man syndrome. J Neurol Neurosurg Psychiatry. 1982;45:1159-1160.

Rodgers-Neame NT. Stiff Person Syndrome. Medscape Updated: May 30, 2017. Available at: http://emedicine.medscape.com/article/1172135-overview Accessed November 13, 2017.

National Institute of Neurological Disorders and Stroke. Stiff-Person Syndrome Information Page. Content last reviewed July 10, 2017. Available at: https://www.ninds.nih.gov/Disorders/All-Disorders/Stiff-Person-Syndrome-Information-Page. Accessed November 13, 2017.

Johns Hopkins Medicine. Stiff Person Syndrome Center.
https://www.hopkinsmedicine.org/neurology_neurosurgery/centers_clinics/stiff-person-syndrome/index.html . Accessed January 8, 2018.

When sleeplessness starts in the legs

Uncomfortable nighttime leg sensations can spoil your sleep, but you can take steps to relieve it.

Is restless legs syndrome (RLS) the cause of your restless sleep? This exasperating condition triggers abnormal sensations in the legs and an irresistible urge to move them. It can wreak havoc with sleep, leading to daytime fatigue.

As striking as RLS sounds, it sometimes goes unrecognized. “People come in describing insomnia, but they don’t put two and two together,” says Dr. John Winkelman, an RLS specialist at Harvard-affiliated Massachusetts General Hospital. “You have to make that connection and then address the restless legs, and that helps people to sleep better.”

What is RLS?

Up to 10% of adults may experience restless legs to some degree. About 3% of all adults have truly bothersome RLS, with moderate to severe symptoms at least twice a week.

RLS is more than just garden-variety muscle cramps or aches. The sensations seem to come from deep in the legs, often described as a tingling, aching, pulling, itching, or cramping feeling, or the “creepy-crawlies.” This triggers an irresistible urge to move the legs. The symptoms typically start or get worse at night.

RLS and sleep

The leg sensations caused by RLS make it harder to fall asleep or to return to sleep after being awakened by the leg sensations. “People are kind of up and down and up and down during the night,” Dr. Winkelman says.

Sleeping partners can also suffer, since most people with RLS also experience involuntary muscle movements called periodic leg movements of sleep (PLMS). These typically occur in the foot, ankle, or knee every 15 to 30 seconds, lasting for about two seconds (and sometimes longer). People without RLS can also experience PLMS. Unfortunately, there is no specific treatment for it.

Diagnosing RLS

There is no simple test for RLS, but with a few questions your doctor can make the diagnosis. Your doctor will do a blood test to measure how much iron is stored in your body. Taking a daily iron supplement sometimes relieves RLS symptoms.

Your doctor will review the medications you take, since some can cause or worsen restless legs. These include certain kinds of antihistamines, antidepressants, and anti-nausea drugs.

Gentle leg stretches before bed can help to relieve symptoms of restless legs syndrome as well as help prevent nighttime cramping caused by muscle injury or overuse.

Treating RLS

There are now five FDA-approved medications for people with severe and frequent symptoms of RLS. On the other hand, if your symptoms are infrequent or only moderately bothersome, you might be able to get by with these self-help strategies:

  • Avoid caffeine, nicotine, and alcohol, especially within several hours of bedtime.

  • Before going to bed, massage your leg muscles, do gentle stretches, take a warm bath, or apply heating pads.

  • Get some daily exercise, which may help to dampen RLS symptoms. It’s unclear what kind of exercise is best, or when to do it—morning, afternoon, or evening. Just do what works for you.

  • Schedule activities that require prolonged sitting or reclining—like car and plane travel and medical appointments—in the morning rather than the afternoon.

Relief for leg cramps at night

Nighttime leg cramps, though not caused by RLS, can also disturb sleep, and they become more common with aging. Here are some simple things you can do to prevent cramps:

  • During the day, drink adequate fluids. Drink a little extra when working or playing in hot weather or if you take medications that cause you to excrete extra water, such as the diuretics (“water pills”) that many men take for high blood pressure.

  • Before bed, gently stretch your legs or slowly pedal a stationary bike for a few minutes, or take a short walk.

  • During the day, build in frequent walking and stretching time between periods of sitting or resting.

  • Make sure you wear supportive shoes with firm arch support and laces or other secure fastenings. Flat floppy slippers offer minimal support for your feet.

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Sleep Leg Cramps – Sleep Education by the AASM

January 2021 |  Reviewed by:  Andrea Matsumura MD and Seema Khosla, MD

What are sleep leg cramps?

Sleep-related leg cramps are sudden and intense feelings of pain in the leg or foot. The pain is caused when a muscle contracts and tightens. The cramps occur without you being able to control them. They may happen while you are still awake or after you are asleep.

They normally begin very suddenly. Sometimes, they may begin slowly with less painful warning signs. The muscle cramps can last for a few seconds or several minutes. They end as suddenly as they began. They may occur as rarely as once per year in some people. Other people can have many cramps every night. In many people, the cramps tend to come and go over many years.

The cramps can be relieved by stretching the affected muscle. The muscle may still be tender and sore several hours after the cramp. At times, leg cramps can also be eased by the following:

  • Massaging the area in pain
  • Applying heat to the muscle
  • Moving the affected leg or foot

The muscle cramp not only causes pain, but it can also disturb your sleep. It can make it hard for you to fall asleep. It may also wake you up after you have been asleep. The soreness felt after the cramp can also make it hard for you to go back to sleep again.

Leg cramps are sometimes confused with restless legs syndrome (RLS). Both problems involve discomfort with the legs during the time of sleep. RLS usually does not involve a feeling of pain nor does the muscle become tight. It also tends to be at least partly relieved as soon as there is any leg movement. This urge to move the legs is much stronger with RLS than with leg cramps. Relieving the pain from leg cramps involves more time and more stretching of the muscle. RLS also tends to occur in the evening hours while still and may prevent falling asleep. Sleep leg cramps tend to happen during sleep or around the time you go to sleep.

Chronic Myofascial Pain (CMP)


What is chronic myofascial pain (CMP)?

Chronic myofascial pain (CMP), also called myofascial pain syndrome, is a painful condition that affects the muscles and the sheath of the tissue — called the fascia — that surround the muscles. CMP can involve a single muscle or a group of muscles.

Is chronic myofascial pain (CMP) the same thing as fibromyalgia syndrome?

No, but CMP may resemble fibromyalgia syndrome (FMS) Since both disorders are defined as having “tender points in muscles.” However, CMP is believed to be a disorder of the muscle itself while FMS is believed to be a disorder in the way the brain processes pain signals. FMS is usually associated with more widespread pain and other symptoms that do not affect muscles including sleep disruption, irritable bowel syndrome, fatigue throughout the body and headache.

How common is chronic myofascial pain (CMP)?

Pain originating in the muscles and fascia is very common. Nearly everyone at some point suffers from this type of pain, known as myalgia fasciitis or myofascitis. CMP, however, involves pain that is chronic, or long lasting, and is associated with specific trigger points.
CMP most often occurs in people between the ages of 30 and 60 years. It affects men and women equally.

Symptoms and Causes

What are the symptoms of chronic myofascial pain (CMP)?

The most notable feature of CMP is the presence of trigger points. These trigger points or “tender points” are highly sensitive areas within the muscle that are painful to touch and cause pain that can be felt in another area of the body, called referred pain.

Trigger points might be “active” or “latent.” An active trigger point is always sore and can prevent the full use of the muscle, subsequently leading to weakness and decreased range of motion. A latent trigger point does not cause pain during normal activities, but is tender when touched and can be activated when the muscle is strained, fatigued or injured.

Other symptoms associated with CMP include a sensation of muscle weakness, tingling and stiffness. The pain associated with CMP might also lead to problems sleeping.

What causes chronic myofascial pain (CMP)?

No one is sure what causes CMP. Possible causes include:

  • Mechanical factors, such as one leg longer than the other
  • Poor posture, stress and overuse of muscles
  • Exercise (overexercise, poor techniques that may lead to stress on muscles)
  • Performing work activities using poor techniques that can lead to repetitive stress injuries
  • Anxiety and depression which can cause increased muscle tension, leading to significant myofascial pain

Trigger points might be activated by overwork, fatigue, direct trauma and cold.

Diagnosis and Tests

How is chronic myofascial pain (CMP) diagnosed?

Your healthcare provider usually begins with a thorough physical examination and medical history, including a review of symptoms. The provider will likely perform a detailed exam of the affected muscles, including strength and range of motion testing. He or she will rub the suspected trigger points to see if the muscles respond, or twitch, and cause pain in a predictable pattern or specific region.

Sometimes blood tests will be performed to look for medical causes of muscle pain, such as vitamin D deficiency or hypothyroidism.

Management and Treatment

How is chronic myofascial pain (CMP) treated?

Treatment options might include:

  • Physical therapy: A therapy program includes stretching, postural and strengthening exercises.
  • Medicine: Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, might be used to help reduce pain.
  • Massage therapy: Therapeutic massage can loosen tight muscles and relieve cramping or spasms.
  • Workplace ergonomics: You can adapt your workspace to minimize strain (such as adjusting chair and monitor, taking breaks to stretch and reposition).
  • Injections: This involves injecting a pain medicine (local anesthetic) directly into the trigger points.

It is also important to address any factors — such as poor posture or mechanical problems — that might be contributing to CMP pain.

What complications are associated with chronic myofascial pain (CMP)?

In some cases, the pain of CMP can affect completmentary muscle groups. For example, a muscle can become stressed by bearing a greater load when another muscle is affected by CMP and is not functioning properly.


Can chronic myofascial pain (CMP) be prevented?

It might not be possible to prevent all episodes of CMP, but the following tips might help reduce their occurrence and speed recovery:

  • Improve your posture
  • Reduce your body weight
  • Exercise regularly
  • Eat a healthy, well-balanced diet
  • Learn stress-management techniques
  • Use proper techniques at work, and during exercise and sports

Outlook / Prognosis

What is the outlook for people with chronic myofascial pain?

In general, the outlook is good. When properly diagnosed and treated, the pain associated with CMP often can be controlled.

Stress Management: Doing Progressive Muscle Relaxation


Have you ever had an aching back or pain in your neck when you were anxious or stressed? When you have anxiety or stress in your life, one of the ways your body responds is with muscle tension. Progressive muscle relaxation is a method that helps relieve that tension.

  • In progressive muscle relaxation, you tense a group of muscles as you breathe in, and you relax them as you breathe out. You work on your muscle groups in a certain order.
  • When your body is physically relaxed, you cannot feel anxious. Practicing progressive muscle relaxation for a few weeks will help you get better at this skill, and in time you will be able to use this method to relieve stress.
  • When you first start, it may help to use an audio recording until you learn all the muscle groups in order. Check your local library or a bookstore for progressive muscle relaxation audio recordings.
  • If you have trouble falling asleep, this method may also help with your sleep problems.

How do you do progressive muscle relaxation?

The procedure

You can use an audio recording to help you focus on each muscle group, or you can learn the order of muscle groups and do the exercises from memory. Choose a place where you won’t be interrupted and where you can lie down on your back and stretch out comfortably, such as a carpeted floor.

  1. Breathe in, and tense the first muscle group (hard but not to the point of pain or cramping) for 4 to 10 seconds.
  2. Breathe out, and suddenly and completely relax the muscle group (do not relax it gradually).
  3. Relax for 10 to 20 seconds before you work on the next muscle group. Notice the difference between how the muscles feel when they are tense and how they feel when they are relaxed.
  4. When you are finished with all of the muscle groups, count backward from 5 to 1 to bring your focus back to the present.

After you have learned how to tense and relax each muscle group, here’s something else to try. When you have a very tense muscle, you can practice tensing and relaxing that muscle area without going through the whole routine.

The muscle groups

The following is a list of the muscle groups in order and how to tense them. Remember to lie down when you do this.

Muscle group

What to do


Clench them.

Wrists and forearms

Extend them, and bend your hands back at the wrist.

Biceps and upper arms

Clench your hands into fists, bend your arms at the elbows, and flex your biceps.


Shrug them (raise toward your ears).


Wrinkle it into a deep frown.

Around the eyes and bridge of the nose

Close your eyes as tightly as you can. (Remove contact lenses before you start the exercise.)

Cheeks and jaws

Smile as widely as you can.

Around the mouth

Press your lips together tightly. (Check your face for tension. You just want to use your lips.)

Back of the neck

Press the back of your head against the floor or chair.

Front of the neck

Touch your chin to your chest. (Try not to create tension in your neck and head.)


Take a deep breath, and hold it for 4 to 10 seconds.


Arch your back up and away from the floor or chair.


Suck it into a tight knot. (Check your chest and stomach for tension.)

Hips and buttocks

Press your buttocks together tightly.


Clench them hard.

Lower legs

Point your toes toward your face. Then point your toes away, and curl them downward at the same time. (Check the area from your waist down for tension.)


Other Works Consulted

  • Anspaugh DJ, et al. (2011). Coping with and managing stress. In Wellness: Concepts and Applications, 8th ed., pp. 307–340. New York: McGraw-Hill.
  • Freeman L (2009). Meditation. In L Freeman, ed., Mosby’s Complementary and Alternative Medicine: A Research-Based Approach, 3rd ed., pp. 158–188. St. Louis: Mosby Elsevier.
  • Freeman L (2009). Relaxation therapy. In Mosby’s Complementary and Alternative Medicine: A Research-Based Approach, 3rd ed., pp. 129–157. St. Louis: Mosby Elsevier.


Current as of:
August 31, 2020

Author: Healthwise Staff
Medical Review:
Patrice Burgess MD – Family Medicine
Kathleen Romito MD – Family Medicine
Adam Husney MD – Family Medicine
Christine R. Maldonado PhD – Behavioral Health

Current as of: August 31, 2020

Healthwise Staff

Medical Review:Patrice Burgess MD – Family Medicine & Kathleen Romito MD – Family Medicine & Adam Husney MD – Family Medicine & Christine R. Maldonado PhD – Behavioral Health

Why Your Leg Pain Feels Worse When Lying Down

One common complaint of sciatica—sharp, shooting nerve pain in the leg—is that pain can feel worse in some positions, such as when lying down to go to sleep. Sometimes sciatica may prevent you from falling asleep, or it could be so severe that you wake up in the middle of the night with throbbing pain.

Sciatica Causes and Symptoms Video


Sciatic nerve pain occurs when an underlying condition causes a nerve root in the lower spine or pelvis to become pinched, irritated, or inflamed. Watch: Sciatica Causes and Symptoms Video

Sciatic nerve pain occurs when a nerve root in the lower spine or pelvis is pinched, irritated, or inflamed. A variety of conditions can cause this type of leg pain, from a herniated disc to a bone spur to a tense piriformis muscle. Continue reading below for information on how leg pain typically occurs while lying down and how to find relief.


Leg pain while lying on the back

When lying on your back, the lower spine’s natural inward curve (called the lumbar lordosis) is more accentuated than when sitting or reclining. Holding the spine in this position decreases the size of the passageways (foramina) where nerve roots exit the spinal column. If a herniated disc or bone spur is present, this position can directly pinch a nerve root and result in sciatic leg pain (called lumbar spinal stenosis).

See Lumbar Spinal Stenosis

You can typically ease sciatica pain while lying on your back by keeping your legs slightly elevated. This position will remove pressure from your lower spine and open up the nerve passageways.

Watch: 3 Tips for Sleeping with Sciatica Video

For example, try sleeping with a pillow beneath your knees. If you have an adjustable mattress or reclining chair, sleeping with your knees propped up can reduce the inward curve of the spine and help you get a good night’s sleep.

See Mattresses and Sleep Positions for Each Back Pain Diagnosis

Leg pain while lying on the side

Lying on the side can cause or exacerbate leg pain in a couple ways:

  • Putting direct pressure on a nerve root by lying on the leg affected by sciatic pain.
  • Lying with the hips tilted too far to one side, which causes the spine to curve, pinching the nerve roots and causing leg pain. For example, lying on the unaffected leg can cause the affected hip to curve too far up toward the ceiling, pinching a nerve root and causing pain in the affected leg.

If you tend to sleep on your side, it is usually recommended to lie on the unaffected leg. However, this advice doesn’t work for everyone, and you may find that the reverse is more comfortable.

To prevent leg pain when sleeping on your side, try placing a pillow between your legs and keeping your hips in alignment with your spine, rather than curved to the side.

Watch: Pillow Tips for Sciatica Video

When to see a doctor for leg pain while lying down

If leg pain makes it difficult to fall asleep or keeps waking you up at night, schedule an appointment with your doctor. In addition to sciatica, other potential causes of leg pain when lying down include peripheral arterial disease (PAD) and muscle cramps. Getting an accurate diagnosis can help you get the right treatment and find relief sooner.

See Sciatica Treatment

When you go to the doctor, try to describe how your leg pain feels, such as sharp and hot, dull and throbbing, or like it’s shooting down your leg. Additionally, let your doctor know which positions relieve or exacerbate your pain. This information can help your doctor more precisely identify remedies and treatments that can reduce pain, such as ergonomic pillows or cushions.

See Types of Sciatic Nerve Pain

Learn more:

What Is Piriformis Syndrome?

Sciatica Treatment Video

90,000 Tense Leg Muscles – Causes, Actions and Stretching Exercises.

We find several muscles in the lower leg, and like other muscles in the body, they can become overworked or overworked – then muscle dysfunctions are formed, which often manifest as muscle nodules or trigger points. (Also read: Muscle pain?) Some of the most common muscles affected by myalgia or hyperactivity in the leg are the gastrocnemius, soleus, tibial posterior and tibialis superior. Leg pain can also be caused by nerve irritation or compression of a nerve in the back or seat.

Scroll down to to see more great instructional videos that can help you relax in tense leg muscles.

VIDEO: 5 exercises for sciatica and nerve pain in the leg

It is very quick to forget that nervous irritation and pinched nerves in the back (sciatica) are some of the most common causes of mentioned pain down the legs, legs and feet.An irritated nerve in the back can cause the leg muscles to not receive enough electricity to carry out their daily tasks, which can lead to both malfunction and pain in the legs. Decreased functionality also leads to impaired circulation and, as a result, to an increase in the frequency of leg cramps.

In the video below, we show you five exercises that can help relieve pressure on the sciatic nerve and reduce nerve pain in the calf.

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge.Welcome!

VIDEO: 5 exercises against leg and leg pain

Your legs are the first protection for your legs. Stronger feet and arches can relax your calf muscles and also reduce stress on your knees, hips, and back. This exercise also improves blood circulation in the legs, which helps prevent leg cramps.

Did you like the video? If you use them, we would be very grateful if you subscribe to our YouTube channel and share your impressions on social networks.It means a lot to us. Many thanks!

Why are your leg muscles tense?

There are many possible causes for the development or impact of tense leg muscles. One of the most common factors is that you are actually born with shorter muscle fibers in your legs than normal, and this ultimately creates problems when stress and “poor maintenance” affect the muscles.

We also want to point out that regular exercise and stretching is important for maintaining the elasticity and mobility of muscle fibers.This activity and movement supports circulation – and, as is well known, it is the nutrients in the bloodstream that are used to repair and care for tired and sore muscles.

Therefore, it is the muscle fibers in the leg muscles that gradually become in poor condition if we do not take them into account. They change the physical structure – and thus damaged tissue is formed where there used to be healthy natural muscle tissue. The damaged tissue has increased pain sensitivity, decreased function and the ability to recover.

Conservative treatment of tight leg muscles

Mitigation of treatment from a publicly authorized physician (physiotherapist, chiropractor or chiropractor) experienced in assessing and treating pain and pain in the musculoskeletal system may also be beneficial for those who suffers from stiff calf muscles. Of the treatments that are often used for tense leg muscles, we especially want to mention Shockwave Intramuscular Needle Therapy, Trigger Therapy and Muscle Techniques.The methods are especially aimed at destroying damaged tissue and facilitating its replacement with normal muscle tissue through a gradual process.

Les også: This you should know about leg pain

Les også: Symptoms of a blood clot in the leg

even What can I do in my legs?

1. General exercise, special exercises, stretching and activity are recommended, but stay within the pain.Two walks a day for 20-40 minutes are good for the whole body and muscle soreness.

2. Trigger point / massage balls we highly recommend – they come in different sizes, so you can hit even all parts of the body. There is no better self-help than this! We recommend the following (click the image below) – this is a complete set of 5 trigger points / massage balls of different sizes:

3. Training: Special training with training techniques of different opponents (for example, this set of 6 matings of different resistance ) can help you exercise strength and function.Knitting training often involves more specific training, which in turn can lead to more effective injury prevention and pain relief.

4. Pain Relief – Cooling: Biofreeze is a natural product that can relieve pain by gently cooling the area. Cooling is especially recommended when the pain is severe. When they have calmed down, heat treatment is recommended – so it is advisable to have both cooling and heating.

5. Pain Relief – Heating: Warming up muscles can improve blood circulation and reduce pain. We recommend the following reusable hot / cold pad (click here to learn more about this) – which can be used for both cooling (freezing) and heating (microwaveable).

Recommended products for pain relief for leg pain

Biofreeze (Cold / Cryotherapy)

Next page: Pressure Wave Therapy – Something For Your Tense Calf?

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Related video: Needle treatment for tight leg muscles (gastrocnemius myalgia)

Les også:

– Leg pain?

90,000 Muscle tension.Muscle Spasm | Rinos Clinic

For the human body to perform work, its muscle tissue in a normal state must be smooth and elastic. Depending on his will, muscle tissue can be equally stressed or equally relaxed. But we constantly encounter a situation where areas (or even groups of muscle fibers and whole muscles) may appear in various places on the human body, in which tension, regardless of the desire of this person, is preserved and maintained. Such areas can be both large and very small, they can be perceived by consciousness as a spasm, tension, or they may not be noticed at all.

What is the harm from muscle tension and spasms?
  1. The first answer to this question lies on the surface: if a muscle is spasmodic, it compresses blood vessels and nerve fibers. As a result, nutrition and energy-informational exchange are disrupted both in the tissues of the muscle itself, and in those internal organs to which food and innervation are carried out by the pinched vessels and nerves.For example, in the neck area, the vagus nerve is pinched, impulses do not pass through it to the pancreas, which causes a violation of the innervation of the organ with corresponding enzymatic disorders of the gastrointestinal tract.
  2. The second negative result: a spasmodic muscle is a contracted muscle, maintaining it in a tense state requires ATP – a certain amount of energy. That is, the body’s own energy is spent on maintaining a muscle in a state of tension, and the resulting tension not only does not benefit, but also harms the body (see. item 1). Considering that the areas in which muscle tension has arisen can be quite extensive, and the tension can be maintained constantly (even in sleep), the body’s energy consumption for irrational and harmful work can be quite significant.

There is a third negative consequence, which we will talk about a little later.


Usually, upon examination by a doctor, trigger (pain) zones can be found in the muscle that straightens the back or levator scapula, in the trapezius muscle, and also in some others.With muscle tension, the patient can feel:

  • pain of a whining, itching, crushing character
  • increase or decrease in almost constant pain
  • reflection of pain in the shoulder, eyes, head
  • Inability to complete arm movements or head turns.
Causes of occurrence

The main causes of muscle cramps are:

  • Osteochondrosis, as well as its manifestations, expressed in the form of protrusions, hernias of intervertebral discs
  • Injuries and bruises of the spine, in which muscle tension occurs in response to pain and trigger syndrome develops
  • Static muscular tension of a prolonged nature, which can occur when a person sitting at a table or working at a computer is in an incorrect posture, when carrying a bag on one shoulder (when one shoulder becomes higher than the other)
  • Emotional stress causing increased muscle tone.
Why do muscle tension and spasm occur?

Muscle spasms – painful convulsive muscle contractions that occur involuntarily directly during or immediately after exercise.

The cause of spasms depends on various causes and has not yet been fully understood. However, there are some common reasons that determine the nature of the origin of muscle tension.


The state of hydration of the human body plays a key role in the probable occurrence of muscle spasms.In the gym, you can see people consuming vitamin drinks during exercise. They do it for a reason.

Vitamin drinks contain an optimally balanced concentration of sodium, potassium and calcium. These trace elements have a beneficial effect on the functioning of muscles and nerves. If the balance of these electrolytes is disturbed (which is possible when a person sweats a lot), problems can arise.

The same can happen if you start drinking a lot of water while exercising. Many people take a set and immediately drink water, take the next set and drink again. At the same time, they are sure that in this way they help their body.

Everyone knows that the human body is three-quarters water. Under intense exertion, sodium is released along with sweat, which does not replace anything. When a person drinks water, he replaces one released liquid with another, which is not the same – it lacks a key mineral component. This may be the reason why muscle function is impaired.

In addition, when exercising in a very hot room, this process becomes more complicated: a person not only sweats more, but also the heat negatively affects the muscles. The result is weakness and fatigue.

Calcium level

Another reason for the appearance of blocks is the low level of calcium in the body. If the concentration of calcium decreases, the amount of intracellular fluid that surrounds muscles and nerves decreases. As a result, the nerve endings are exposed to excessive irritation, and this, in turn, leads to the appearance of spasms.

Muscle fatigue

After muscle tension, a period of relaxation begins, which lasts longer than the contraction itself. But this relaxation process relies on sensory feedback that occurs between the spinal cord and muscles and connects the tendons and neuromuscular spindles.

If the muscles are tired, they narrow. This increases the stress on the neuromuscular spindles and reduces the stress on the tendons. If this happens at the same time, the process of proper muscle contraction / relaxation is disrupted, which leads to spasm.

Large amount of carbohydrates

If a person adheres to a low-carb diet, then this can affect the state of the muscular system. Therefore, it must be remembered that such a diet can lead to muscle spasm and avoid overexertion.

Where do muscle spasms come from?

Consider this example: with osteochondrosis, bone growths (having sharp edges) are formed along the edges of the intervertebral discs, the so-called osteophytes. These growths, with awkward turns or sudden movements, can easily injure surrounding tissues and nerves. As a result of the onset of pain, a command is sent from the brain to tighten the surrounding muscles to protect the injured area. The stronger the pain, the greater the muscle tension. However, the stronger the muscle tension, the more painful it is. Trigger syndrome occurs.

Two conclusions follow from this:

  • to put the displaced vertebra in place, you must first relax the surrounding muscles
  • Muscle spasm is a response to pain.

Another example: a fracture occurred and the surrounding muscles tensed in response to pain. The bone subsequently healed, but at the site of the fracture, the muscle spasm remained for life. It constricts blood vessels and nerves, thereby limiting mobility.

Thus, the first reason for the formation of muscle spasms can be attributed to all kinds of injuries, in which, in response to pain, muscles tighten and trigger syndrome develops. For this reason, the formation of spasms can occur from birth due to birth trauma.In general, childbirth is very stressful for both the child’s body and the mother’s body. They can be very traumatic. Spasms of the cervical muscles (especially the suboccipital), disrupting the nutrition of the brain, in most people very often occur and persist for life precisely as a result of birth trauma.

The second reason for the formation of muscle spasms is prolonged static muscle tension, which can occur when a student is improperly seated at a desk, a person at a computer, as well as when wearing a bag on the same shoulder (in this case, one shoulder becomes higher than the other).If this tension is maintained for a long time, the phenomenon of inhibition occurs, the stress state becomes habitual for the cells. If a specially tense area is not relaxed and mobilized, tension will persist in it.

Emotional stress can be a third cause of muscle cramps. To overcome a stressful situation at the time of its occurrence, the body mobilizes all internal resources: muscle tone increases, heart rate accelerates, certain hormones are released into the blood, digestion slows down. This reaction is required for the survival of the organism – to provide an appropriate response in threatening conditions. After overcoming the threat, the body returns to normal functioning and relaxes. But under certain circumstances, there is no return to normal. This leads to the fact that a person seems to be in a state of stress all the time, for him become chronic muscle tensions, which are characteristic of a stressful situation. At the same time, the presence of muscle tone during chronic stress is far from its only negative consequence.In addition, disorders of the cardiovascular and digestive systems develop (up to the occurrence of serious diseases), a person becomes irritable, and his working capacity decreases.

When is it necessary to see a doctor?

  1. If the muscles are inactive and pain is felt during the first three days.
  2. If your back or neck has muscle spasms with numbness, tingling, or weakness, seek immediate medical attention.
How to avoid relapse of blocks, muscle tension and spasms.

The best way to prevent re-spasm is to keep the muscles strong, flexible and adequately prepared. Before starting active physical exercises, do not forget about stretching, do exercises to strengthen muscles. Inveterate athletes should definitely consult with a coach who will be able to correct those movement mechanisms that are necessary for this sport.

90,000 Why do my legs hurt while running?

Although running is considered a beneficial activity, almost every runner will sooner or later experience leg pain. It can appear as a result of injury or for no apparent reason, be sharp or aching, appear in the knees or in the arch of the foot. For some, this can become a reason for refusing to exercise, while others continue to run through pain, which can lead to even more sad consequences. Today we will tell you about the most common running injuries of the legs, as well as the causes of their occurrence.

The tibia is the large bone of the lower leg, and the fibula is the thin bone on the outside. Four areas can be distinguished in the lower leg, each of which includes several muscle fibers, as well as nerves, arteries and veins. Each such area is surrounded by tissue known as fascia. The muscles in these areas control the movement of the foot and ankle. Many of the thigh muscles attach to the top of the tibia and fibula. Distinguishing between specific causes of leg pain can be difficult due to the similarity of symptoms.

“Shin split”

This term is used to describe pain along the medial (inner) side of the lower leg that increases during running and disappears after running, and may worsen with continued exercise. Mild swelling of the lower leg may also be a sign.

This type of pain is caused by microscopic muscle tears. Predisposing factors include overpronation and running on hard surfaces, a syndrome common in beginner runners.For relief, use a cold compress after your workout, choose suitable footwear with sufficient support and fixation, and protection against flattening of the arch of the foot, and replace the surface you are running on with a softer one.

Another way to solve the problem is to improve the flexibility and strength of the lower leg and calf muscles with the help of special running exercises or weighted abduction of the lower leg.

Stress fracture

Another source of leg pain can be bone trauma due to repetitive microtrauma, often during cyclic loads, including running.A stress fracture can cause overload, inadequate recovery, or inappropriate running shoes or equipment that cause discomfort and injury to the legs. A typical manifestation of a stress fracture is pain in the bones during shock loading. Initially, the pain increases with running, but may disappear. Over time, discomfort begins to manifest itself not only throughout the entire run, but also when walking. Continuing intense exercise with high shock loads can lead to complete bone fracture.

Symptoms include pain in the lower leg when walking, shock loading and jumping. To identify a stress fracture, it is better to do an MRI; an x-ray may not reveal any abnormalities. Stress fractures in runners tend to occur in the lower part of the fibula and in the upper and lower parts of the tibia.

For treatment, you must stop any training that includes jumping and any shock load on the lower leg, while you can continue moderate strength training without loading the injured limb.If you experience severe pain while walking, you may need a cast or crutches to relieve the load. It usually takes six to eight weeks to recover.

The most common cause of stress fractures is an increase in training volume (intensity or distance) too quickly. Lack of bone density or a lack of vitamin D can also be the cause, so to reduce the risk of such injury, evaluate your options and review your diet for a more balanced diet that will strengthen bone tissue and get enough vitamin D.

Prolonged pressure syndrome

During training, the limbs swell, increasing in volume up to 20 percent. If the fascia is too tense, it can act like a tourniquet, restricting blood flow and putting pressure on the nerve. This can cause pain and even numbness in the lower leg and foot, and the muscles cannot function normally.

The pain resulting from this syndrome appears at some point during heavy training and gets worse, often to the point where you have to slow down or stop training.Symptoms disappear soon after stopping the exercise when the swelling subsides. This makes the problem difficult to diagnose at rest without load. To solve this problem, it is necessary to find out the cause of the edema (perhaps the reason is not only in the load), reduce the intensity of training and choose the most comfortable and not squeezing equipment and shoes. In difficult cases, surgery may be required.

Tendinitis (tendon inflammation)

Tendon inflammation usually begins at the attachment site and spreads to the entire tendon, causing pain when the muscles stretch and contract.The cause of inflammation is intense loads of the same type without the necessary preparation – stretching and warming up the muscles. Insufficient cushioning of the running shoe can also cause shock to injure the tendons of the knee and hip joints. This can be due to the wrong shoe choice, the use of a competition shoe for training, or a surface that is too hard for running. Excessive pronation can cause inflammation of the tibial tendon, while a stiff arch and hypopronation can cause inflammation of the fibular tendon.

Treatment of tendonitis includes partial immobilization with an elastic bandage or brace, less stress and more suitable running shoes. To prevent inflammation, it is recommended to strengthen the muscles in the lower leg and foot and stretch the Achilles tendon after you warm up on a light jog.

As your flexibility improves, you can start training to strengthen your Achilles tendon. One of the simplest and most effective exercises is to stand with your feet on a step or ledge so that only the forefoot is on the support, and the heels are in weight.From this position, lower and rise on your toes. Do it slowly at first, and then faster, you can increase the pace and amplitude. You can then move on to single-leg lifts, starting slowly and gradually increasing your speed as you work out. You can do this exercise with your shoes on if you feel uncomfortable in order to reduce the stress.

Inflammation of the coronal muscles due to trauma

Large calf muscles can become inflamed due to sudden injury, in which muscle fibers rupture.This occurs most often in the inner part of the gastrocnemius muscle at the junction of muscles and tendons. The injury is usually felt as a click and tear in tissue, and the subsequent pushing off with the injured leg will be extremely painful. After a while, edema occurs at the site of injury, a bruise may appear.

Treatment includes fixation and bandages and cold compresses. In case of severe pain, the load on the injured limb should be minimized; crutches can be used.During the recovery period, when the pain subsides, exercises for strength and flexibility should be performed. When the runner can safely transfer the weight to the affected leg, it is possible to gradually return to the training process. Minor injuries in which the muscles become inflamed but not torn can be treated like tendonitis.

Treatment of leg pain

Remember: For any leg injury or pain, it is best to see your doctor and follow their recommendations.If you cannot quickly get to a specialist, it is possible to reduce the pain syndrome with the help of a short (no more than seven days) intake of non-steroidal anti-inflammatory drugs in the absence of contraindications.

Even in the absence of contraindications, medications should be used with caution: there is mixed evidence in the scientific literature on the use of nonsteroidal anti-inflammatory drugs for stress fractures – some studies have shown that these drugs can interfere with fracture healing.

In the event of stress fractures or severe pain, jogging should be stopped until complete recovery. Failure to follow the doctor’s recommendations can lead to serious injury that will require surgery.

For less severe injuries, you can usually continue exercising at a lower intensity. Adjusting the training plan for injury involves reducing the distance and intensity of training, with the amount of change determined by the severity of the symptoms.The goal is to minimize symptoms while running – in addition to running exercises, it is possible to do high intensity workouts, crossfit, as long as this does not exacerbate the problem. The training volume should be increased gradually, using cooling compresses after training as needed. Remember to do strength and flexibility exercises as your workout intensity increases.

Prevention of injuries and pain syndrome

Any injury is easier to prevent than to cure.Therefore, if you follow these simple recommendations, you can avoid unpleasant consequences:

Increase load gradually

Your muscles and tendons should adapt to the current level of stress and move smoothly to the next. If you dramatically increase the volume, frequency, or intensity of your workouts, pain is unavoidable.

Watch for symptoms closely

Often novice runners perceive pain as a sign of progress and ignore the first signs of injury.If you notice that the pain persists and reappears, this is a reason to reduce the intensity or even take a break from training and consult a doctor. This will help you not lose a few weeks to recover. Use a sufficient level of cushioning and keep an eye on the resource of the sneakers. Some runners start to train in the wrong shoes (sneakers, sneakers with thin soles) and do not see this as a problem, because they feel great. But the shock load does not make itself felt immediately, but over time.Therefore, for any jogging, immediately choose sneakers with sufficient cushioning and remember that any sneaker has a resource during which the cushioning works, but after a while even the best sneakers will no longer save your feet from shock load.

Choose the Right Running Shoes

When choosing a shoe, it is also important to consider the physiological characteristics of your foot, the presence of pronation and running technique, as well as choosing the correct size. All this will be helped by our running experts: sign up for testing for the selection of sneakers at any Runlab Running Laboratory in Moscow and St. Petersburg and run in the correct sneakers.

Test the Competition Shoes

If you are planning to run a marathon or other long distance in competition shoes, be sure to test them before starting and run them several workouts (preferably on a soft surface to reduce shock load) to make sure that they will not chafe or squeeze when your feet swell. foot, which can lead not only to calluses, but also to more serious injuries.

We wish you great training without pain and injuries!

90,000 Correct running technique.Practical advice

Alisher Yakupov on the run

© [unknown]

Is it necessary to set the correct technique from the moment you start running? Or, with light loads, you can do without it?

Relearning is harder than learning from scratch. For me, giving up on technique is tantamount to giving up any running goals altogether. Rarely are there people who do not want to run a little faster, a little longer, and get tired less.

Light loads are a relative question.Recently, a typical incident occurred with a colleague. She worked on the sparing MyAsics program, but at the very end, in the half marathon, she developed an inflammation of the knee joint. The first thing I asked was if she was landing on the heel in front of her. Of course, it turned out that way. It is noteworthy that the knee has never bothered before, and the girl’s physical level is above average – she does a lot of dancing.

You can not work on the technique and run anyhow, but it is like moving through a minefield – sooner or later it will explode.Now a colleague needs to undergo treatment, to relieve inflammation. Banned running. She promised to do technology after rehabilitation. Those who have not yet been injured have a unique opportunity to learn from the mistakes of others.

Do you need any special physical condition for proper running? Leg strength, abs, flexibility?

Nothing unattainable is required. We need a functional minimum. If a person has never played sports, they most likely have weak calves, which will greatly slow down their progress in technology.The second problem point is the core: lower back, buttocks, abs, hips. If the muscles in these places are weak, the person bends in half or arches the back, protruding the pelvis. And no amount of technical advice will help him. There are hundreds of complexes to strengthen the core muscles. A good way to check the condition of your stabilizers is with the plank exercise.

Another enemy of correct technique is the stoop. The reason is problems with the muscles of the chest and back. The person working at the computer hardly uses them. The law works: use it or lose it.Muscles weaken, shrink, shorten and prevent the shoulders from expanding normally. Runners with atrophied pectoral muscles are easily recognized by their forward-curled shoulders and depressed chest. As a result, the center of gravity shifts and the technique collapses. But the worst thing in this situation is not the technique – the lungs and the heart are cramped in such a constricted body. Hence the high pulse and heavy breathing. The solution to this problem is surprisingly simple – the usual wide push-ups and pull-ups.

Flexibility is important, but it is better to talk not about flexibility, but about the mobility and stability of the joints.These qualities are determined by the length of the muscles, the elasticity of the ligaments and the work of the nervous system. That is, the ability to achieve a certain amplitude of the joint is not only a property, but also a skill, and it can be trained. For running, mobility and stability of the hips, knee joint and foot are important to us. To achieve these goals, exercises from yoga, Pilates, gymnastic stretching are ideal. Exercises for flexibility and mobility will expand the amplitude of the work of the hips – the stride will become wider, it will be easier to cast and land the leg. Running speed and quality are guaranteed to improve. Exercises for joint mobility can be done during warm-up, static stretching – after training.

I also like to practice an hour and a half of yoga before bed on hard running days. Then the next morning it is much easier to get up.

Is there an end point in setting the correct technique? Will you ever be able to relax or is it an endless process?

I would like to joke that there is no limit to perfection, but I will not.Everyone decides for himself when enough is enough. It is reasonable from the very beginning to devote enough time to this, and after achieving acceptable results, support with the help of SBU (special running exercises) once a week – two. Perhaps professional trainers will argue with me, but I believe that you need to start with functional training and analysis of technique. We need to prepare ourselves for the increased load. That is, first sharpen the sword, and then go into battle with it, and not vice versa. Minor adjustments to technique and posture plus strengthening the leg and core muscles will do more for the hobbyist than an increase in volume.The risk of injury will be significantly reduced.

Describe how the correct running technique looks in your mind.

For me, the long-distance running technique checklist looks like this:

  • neck in a neutral position, eyes look forward

  • inhale in two steps, exhale in two steps with tempo run

  • shoulders straightened and are omitted.

  • the press is slightly tense, provides stabilization of the hips

  • elbows do not protrude, arms are bent 90 degrees

  • feet quietly lands on a wide part exactly under the center of gravity of the body without shuffling and unnecessary movements

  • heel touches the ground last for a split second and immediately comes off

  • the heel is pulled up to the buttock.

  • There is no push with the toe or the minimum is

  • The frequency of touches is 90 times per minute for each leg.

  • minimum vertical oscillation

  • maximum relaxation during the lowering phase.

  • The speed is controlled by the tilt of the body, not the cadence.

Wings for Life World Run Ambassador Yure Koshir

© Samo Vidic / Red Bull Content Pool

What are the stages of mastering this technique?

First stage – strengthening muscles, work on coordination and stabilization.Squats, jumping on toes, pumping calves on stairs, lunges, twists, boats, bends, push-ups are ideal here. TRX loop exercises work very well.

The second stage – exercises that work out individual details of the technique. Best Exercises: Hip Raise, Jumping, Reindeer Step, Heel Pulling, Cross Step, Back Run. In my opinion, a good way to train yourself to land on your feet and work out efficiency in movements is exercises with a rope: single and double jumps, forward and side steps, jumps on one leg and my favorite is running with a rope.

The third stage – small runs in minimalistic shoes, working out all the details of the technique at the same time. It is necessary to start such training with short distances, no more than a kilometer, and even less if you are overweight or problematic feet.

The fourth stage is a gradual increase in volume to the usual one while maintaining control over the technique. No more than 10% per week. After a few months, the muscles of the calves, small muscles of the foot, thighs and core will already be sufficiently strengthened, running will become economical and fast.It doesn’t matter how much you can run. It is important how much you can run correctly.

Can the correct technique be learned without the help of a trainer? If so, how?

The first thing to do if the goal is to correct your running technique is to reduce your ambitions and forget about records for a while. The biggest challenge without a coach is learning how to objectively measure your progress.

Here’s a quick plan of action:

  • Review your training plan and replace a couple of runs a week with specific running and strength exercises.

  • read books on technology, watch the video;

  • Find a minimalist workout shoe with a slight toe-toe drop;

  • regularly shoot yourself on video, preferably in slow motion, study changes in technology, check the checklist;

  • Keep a diary, note changes in heart rate, pace and pain.

For an objective assessment of the results, you can purchase a gadget that will give extended training statistics: cadence (number of touches to the ground per minute), vertical oscillation (body oscillation between the phase of flight and landing), contact time with the surface, heart rate, etc.I now have a Garmin Forerunner 620. In my opinion, this is the best option for working on a technique without the participation of a trainer.

Indicators should change over time. The optimal cadence is about 170-180 touches per minute, over time it should grow to 180. The optimal oscillation is from 6 to 13 cm, with the improvement of technique this value should decrease. A good ground contact time for an amateur is from 200 to 300 milliseconds, for a pros this figure is below 200.

Do you need to master the correct technique if you are exercising on a treadmill at home or in a club? It is rubber, the shock loads are less.

Good technology not only means less shock, but also cost-effectiveness. Regardless of the surface, the right running technique will allow you to run longer, farther, faster.

What points, especially in terms of errors and their correction, should you pay special attention to?

The most common mistake is concentrating on one detail and ignoring other factors. For example, a person read somewhere that you have to land on your toes. He goes for a run and runs in wide jumps, stretching his leg forward and lowering it far in front of him.As a result, he earns problems with the foot and periosteum, gives up running for a long time and comes to the conclusion that this technique is not for him. If he had spent time on a book, did special exercises, prepared muscles, learned to control all the details – everything would be completely different.

Progress does not happen as a result of reading a book or insight – it is a long-term work on yourself. Sometimes it seems to a person that everything is already clear, he closes the book in the middle and tries to run a long distance with the new “correct” technique.Even if everything is done correctly, changing the technique will shift the load on the muscles that do not expect it at all. The result is pain and frustration again.

Now for the most important thing. Remember that our bodies are very different. We don’t run to run properly. We learn to run properly to enjoy our hobby more and reduce the risk of injury. Therefore, I do not urge you to turn into control freaks and calculate your cadence for the rest of your life, but repeat the memorized checklist of good running technique every morning.It’s like learning to drive a car. Over time, knowledge will turn into reflexes, and you will not need to constantly monitor and check yourself, but only occasionally undergo a “technical inspection” of the chassis. Gadgets, numbers and exercises will fade into the background, and your skill will become a part of you. Then the real running will begin – full of lightness, speed and pleasure.

Why calves grow numb – MK Tver

Numbness of the calf of the leg can cause a variety of diseases, the first among which belongs to the pathologies of the musculoskeletal system.When discomfort begins to disturb often and intensely, delivering pain when walking, it is necessary to find out the cause of this condition in order to take adequate measures in time. Reasons

Harmless physiological factors can lead to loss of sensation in the calves of the lower extremities. These include pregnancy, a period of active growth in adolescents, high physical activity, excess weight, wearing high-heeled shoes, prolonged stress, and banal sitting out of the leg in an uncomfortable position.Spasm of the gastrocnemius muscle quite often becomes a consequence of a deficiency in the body of vitamins B and D, calcium, magnesium, potassium, which are responsible for the normal passage of nerve impulses. Obvious reasons, as a rule, do not pose a threat to human health, and after their elimination, numbness in the calves of the legs gradually ceases to bother.

The opposite situation develops in the case when paresthesia manifests itself as a secondary condition in the presence of the following pathologies in the body:

· degenerative-dystrophic changes in the spine: osteochondrosis, protrusion, hernia, posture curvature;

· disorders in the cardiovascular system, leading to a weakening of the flow of blood and lymph;

irritation and damage to nerve endings, incl.hours as a result of injury;

· inflammatory reactions in the joints;

• disorders of the nervous system;

diabetes mellitus;

varicose veins and thrombophlebitis;

· tumors of various origins.

All these diseases create tension in the muscles of the calf part of the leg, which leads to a regular decrease in sensitivity. Symptoms

The nature and severity of symptoms depends on what caused the discomfort.The clinical picture in severe conditions can be supplemented by a burning sensation, tingling sensation, convulsions. The skin at the site of numbness turns pale, there is a local increase or decrease in temperature, and even hair loss.

With varicose veins, paresthesia is accompanied by heaviness in the legs, frequent nocturnal cramps, which lead to swelling and pain in the calf part of the limb. Treatment

A large number of ailments that provoke numbness in the calves require a visit to a specialist for an accurate diagnosis.After examination and exclusion of external irritating factors, the neurologist will make a conclusion based on a blood test, instrumental examination of the spinal column, heart and blood vessels.

Perhaps simple exercises, physiotherapy, taking vitamins and minerals, giving up uncomfortable shoes and bad habits, using warming ointments and rubbing on the affected leg area will help get rid of unpleasant sensations.

Drug therapy is determined by the type of underlying disease and is within the competence of a specialist who treats a particular organ.Prescribing drugs is primarily aimed at relieving pain, improving blood circulation and decompression of nerve endings.

Source: https://www.me-d.ru


Thomsen’s myotonia

The disease is hereditary and familial and is most often transmitted in a dominant manner. It is caused by a defect in the 7th chromosome. Thomsen’s disease most often begins to manifest around the age of 8 or around puberty.

Thomsen’s myotonia was first described in 1876 by a Danish physician (Thomsen J). The disease has affected the doctor himself, as well as several family members over several generations (approximately 64 family members in seven consecutive generations). The autosomal recessive form, designated as congenital Becker myotonia, was later described by another researcher (Becker P.E.).


An estimated 1 in 100,000 people worldwide suffer from congenital myotonia.The disease is more common in northern Scandinavia, where it affects about 1 in 10,000 people.


Mutations in the CLCN1 gene cause congenital myotonia. The CLCN1 gene provides instructions for making a protein that is critical for normal skeletal muscle cell function. In order for the body to move normally, skeletal muscles must contract (contract) and relax in a coordinated manner. Muscle contraction and relaxation is controlled by the flow of charged atoms (ions) into and out of muscle cells.In particular, the protein produced by the CLCN1 gene forms a channel that controls the flow of negatively charged chlorine atoms (chlorine ions) into these cells. The main function of this channel is to stabilize the electrical charge of cells, which prevents abnormal muscle contraction.

Mutations in the CLCN1 gene alter the normal structure or function of chloride channels. The altered channels cannot properly regulate ion flow, reducing the movement of chlorine ions into skeletal muscle cells. This disruption of chloride ion flow causes prolonged muscle contractions, which are a sign of myotonia.

Pathological anatomy

In this pathology, muscle fibers are hypertrophied, more than half of them reach 80-100 microns in size (normally, skeletal muscle consists of many thin muscle fibers, 0.05-0.11 mm thick), they lose their polygonal shape and become rounded. An increase in the number of sarcolemma nuclei is noted. The transverse striation of the muscles is blurred, the proliferation of connective tissue, changes in the motor terminal nervous apparatus are noted.

Main symptoms

The main symptom of Thomsen’s disease is a kind of violation of voluntary movements – difficulty and delay in the relaxation phase. The clinical picture is characteristic: the hand, clenched into a fist, remains in this position, and the patient cannot unclench it, he cannot lower his raised leg, open his mouth close, etc. The greatest difficulties in muscle relaxation are observed at the beginning of active movement, especially after a period of rest and most of all – after bed rest.

With repeated movements, the slowdown in muscle relaxation decreases, and each subsequent movement becomes freer. So, the first steps when walking are difficult: tense legs seem to be glued to the floor. Repetitive movements are much easier and faster, the muscles relax without difficulty, and in the future the patient walks normally. Writing is difficult at the moment when the pen is taken, and after a few lines it becomes normal.

In the most severe cases of Thomsen’s disease, when trying to move, the patient falls to the floor and is motionless for some time, since he cannot make the slightest movement.Myotonic disorders can be widespread and involve all or almost all of the muscles in the limbs and trunk, or be limited to only a certain muscle group.

With the spread of myotonic disorders to the muscles of the face, chewing – of the tongue, pharynx, which is observed in some cases, there are disorders of speech and swallowing with a characteristic of this disease difficulty in relaxing muscles. Isolated myotonic disorders are possible in one muscle, for example, in the muscle that lifts the upper eyelid.

Warmth, peace of mind, exercise, small doses of alcohol reduce myotonic reactions, while cold, negative emotions, prolonged physical rest, and the state of convalescence after an infection increase. Also an indicative symptom of the disease is the strong development of the muscles. Patients give the impression of athletes. But muscle strength is not only not increased, but even reduced.

Mechanical muscular excitability is high: a blow with a hammer causes a prolonged (up to 30 seconds) muscle contraction, and relaxation occurs slowly.If you squeeze a muscle with your finger, a muscle roller that does not disappear for a long time appears.

In Thomsen’s disease, various phenomena of increased mechanical excitability of muscles are observed. Especially clearly and for a long time, these phenomena are caused by a blow with a hammer on the biceps or deltoid muscle, on the muscles of the tongue and thenar. Unlike muscles, the mechanical excitability of the nerves is not increased, sometimes even reduced. Khvostek’s symptom, as a rule, is not caused.

In the study of electroexcitability, changes characteristic of Thomsen’s disease are observed: when a nerve is irritated by a powerful faradic current, the muscles contract tonically, this contraction remains even after the irritation stops.Then there is a slow relaxation.

If muscles are irritated by a weak faradic current, a myotonic reaction occurs. The galvanic excitability of the nerve is quantitatively reduced, while the galvanic excitability of the muscles increases. In this case, the contractions are slow, tonic in nature.

In some cases, a peculiar phenomenon is observed: with a stable application of a galvanic current with a strength of up to 20 mA, a rhythmic contraction wave appears in the muscle with a direction from the cathode to the anode. The myotonic reaction after repeated stimulation of the muscles with electric current weakens and fades away.

The reflex sphere is not disturbed. When the tendon and skin reflexes are evoked, there is a delayed relaxation of the muscles; sensitivity and trophism are not disturbed. The sphincter function is fine. There are no vegetative disorders, in particular, disorders of sweating and vasomotor innervation, in Thomsen’s disease.

Intellect is preserved, only in rare cases it is reduced. Abortive forms are also observed – formes frustes. These include localized forms, when myotonic phenomena are expressed in only one muscle or any one muscle group.


The disease appears in childhood or adolescence and remains persistent throughout life. There are only small fluctuations in the intensity of symptoms. Patients suffering from Thomsen’s disease, in most cases, adapt to their defect and live like healthy people.

The choice of a suitable profession that is not associated with cooling and other factors that enhance myotonic phenomena is of great importance.


Treatment is aimed at reducing the manifestations of the disease.Repeated courses of warm baths or other thermal treatments are beneficial. Systematic exercise therapy, massage, as well as the regular use of calcium preparations are shown.

Clinical research

Doctor named dangerous sleeping positions | News | Izvestia

Incorrect posture during sleep can lead to chronic lower back pain. Liu Chun, an employee of the Beijing Rehabilitation Hospital, told the Chinese newspaper Huanqiu Shibao about this.

The doctor warned that one night of sleeping in the wrong position of the body “can negate all previous efforts” for treatment.

The habit of falling asleep on its side means, according to the specialist, that the spine will be in a curved state throughout the night.

“This twisting causes pressure between the annulus fibrosus around the adjacent intervertebral discs. The increased pressure in the intervertebral disc causes the nucleus pulposus to protrude in a certain direction, thereby causing a herniated lumbar intervertebral disc, ”he stressed.

If a person sleeps on his stomach, then in this position the head and neck are displaced, and the muscles are tense. All this provokes the development of cervical spondylosis and is also one of the causes of back pain, Chun explained.

It is also harmful to sleep with support on some object, such as a pillow. At the same time, the spine is curved to varying degrees, which again causes pain.

The physician named the two most relaxing positions that make it easier to fall asleep, relieve fatigue and relax muscles.

“Grasp the other pillow with both legs and bend your knees approximately 130 degrees so that the spine is in one horizontal straight line and the muscles can be completely relaxed. In the supine position, place a pillow under your knees, your head should be high and comfortable, and your neck should be fully supported by the pillow, ”he said.

At the same time, the therapist emphasized that at first it is necessary to choose a pillow that is suitable in height so that the neck does not bend.