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Being at the extreme end of the body and owing to the fact that the body fails to maintain a good blood flow to the feet and the toes, toes are far more susceptible to cramps than the rest of the body parts.
Reduced flow of blood to the toes leads to painful toe cramps and can affect anyone, regardless of their age. Dehydration is one of the most potential causes of toe cramps, since depletion of adequate fluids from your body can tighten and shorten your muscles. An imbalance in these electrolytes occurs due to the lack of sufficient water in the body, leading to toe cramps.
Shoes that are too tight can restrict blood circulation to the toes and cause muscle cramps that last for a long time.
Frequent toe cramps can also be an indication of mineral deficiencies in the body, caused by an imbalance of electrolytes that are required for the proper functioning of muscles. They generate electrical currents, within and outside of the muscle cells, thus stimulating muscle contraction and relaxation. Hypokalemia or low potassium levels can also occur due to medical conditions like kidney disorders, diarrhea, vomiting, usage of antibiotics and diuretics, etc.
Vitamin D is a fat soluble vitamin that aids in absorbing calcium and phosphorous from the diet. Warming up is an essential part of an exercise program, since it not only aids in preparing the muscles for exercise, but also for speeding up the process of recovery after a session of strenuous exercise.
By dilating the blood vessels, warming up exercises provide adequate levels of calcium, potassium and magnesium that is required for accelerating the speed of contraction and relaxation of the muscle fibers. It is important to stretch your toes regularly during the day while using a computer, watching TV, during a shower, etc. Massaging can dramatically increase blood flow to the areas around the toes and aid in preventing toe cramps to a great extent. Simple toe exercises in conjunction with a massage using essential oils like olive oil, castor oil, flaxseed oil, etc., can bring great relief from toe cramps.
The above mentioned tips can be of great help to the older age group and people who suffer from diabetic neuropathy, since they suffer from nerve damage that often leads to muscle spasms and toe cramps.
A hip pointer injury or iliac crest contusion is a condition of bruise that occurs at the upper part of the hip 1,2. A hip pointer or Iliac Crest Contusion is an injury that results from a direct impact to the hip bone i.e. Non-Steroidal anti-inflammatory medications such as Ibuprofen, Aspirin, Celebrex and Naproxen are helpful to pain arising from hip pointer injury or iliac crest pain.
Corticosteroid injections where the medication is injected directly into the hip are also used in case of severe pain in iliac crest. Sports massage to help reduce swelling, prevent scar tissue formation and loosen up the muscle fibers in hip pointer injury. This exercise is performed by standing perpendicular to a wall by keeping the affected hip away from the wall.
This exercise is performed by keeping the knee of the affected hip on the ground and healthy leg in the front side by keeping the foot flat on the ground. A medical history and thorough subjective and physical evaluation is performed to diagnose hip pointer. The rotator cuff is a shallow 'ball-and-socket' joint where the humerus (upper arm) meets the scapula (shoulder blade). 2-5% of the population will experience Adhesive Capsulitis (Frozen Shoulder), most for no apparent reason.
BFST® can greatly reduce the time it takes to move through the 3 stages of Frozen Shoulder.
Overstraining the rotator cuff can lead to inflammation in your shoulder joint, which can result in tendinitis (also spelled tendonitis) and bursitis.
This mild inflammation can cause your rotator cuff tendons and bursa to swell and rub against or snag the acromion, or rub against a ligament at the front of your shoulder. Inflammation of your rotator cuff tendons or bursa will produce redness, swelling, and soreness in your shoulder soft tissue.
This condition is often referred to as Swimmer's shoulder, Pitcher's shoulder, Tennis Shoulder, or Shoulder impingement syndrome. A muscle strength and flexibility imbalance or weakness, can cause instability and result in a subluxation or partial dislocation (your shoulder bones slide in and out of their sockets) or a full dislocation (the head of the arm bone slips out of the shoulder socket). Shoulder instability which may have been present since birth or due to an injury, can also occur over time from overstraining, poor posture or inactivity.


As you age, chronic degeneration can occur from repetitive motions breaking down the soft tissue and collagen (a fibrous connective tissue) in your rotator cuff.
Rough or repetitive arm movements, especially when your shoulder is lifted to the limit of its natural range of motion, can weaken the tendons already experiencing tendonitis. A rotator cuff acute trauma results from a sudden injury such as falling onto an outstretched arm, which can bruise, strain or tear your rotator cuff tendon or muscle at any age. Rotator cuff injuries can also happen in conjunction with other shoulder injuries such as a fracture. Scar tissue will often develop as a result of a major rotator cuff injury, tendinitis, shoulder instability and other rotator cuff injuries once acute inflammation begins to decrease. The amount of scar tissue you develop will depend on the size, depth and location of your injury, as well as your age and current health.
Please be aware that this information is neither intended nor implied to be a substitute for professional medical advice. Sudden muscle spasms or prolonged contractions of the muscles in the toes can occur due to an overambitious exercise program, dehydration, ill-fitted shoes, certain medications and a deficiency of important electrolytes like calcium, magnesium and potassium.
Even though, the pain lasts from only a few seconds to a few minutes, it can also leave an adult crying with pain. Water is an essential part of the lymphatic fluid, which acts as a medium for the transportation of electrolytes like sodium, potassium, magnesium and calcium that play a pivotal role in muscle contraction and relaxation.
Hence, keeping your body well hydrated by drinking 8-10 glasses of water a day can dramatically reduce your chances of experiencing toe cramps. Often, women wear high heels, which require them to elevate their ankles and change the position of their feet that in turn, can block blood flow to the toes.Shoes that are extremely tight in the toe area crams the toes and keeps them confined to the corners of the shoes, thus making toe cramps far more prevalent than finger cramps. Potassium, magnesium and sodium are the most important electrolytes required for promoting smooth muscle contraction. Hence, a sharp decline in the levels of electrolytes through the loss of essential fluids in the body can drastically affect the functioning of the muscular system in the body. Being rich in potassium, bananas, orange juice, potatoes, etc., can help to compensate for low levels of potassium in the body.
A sun exposure of 5-30 minutes, twice a week has been strongly recommended to obtain sufficient amounts of vitamin D, since it plays a crucial role in maintaining the health of bones and muscles in the body.A deficiency of vitamin D slows down the absorption of calcium in the body, leading to bone pains and muscle weakness, thus causing toe cramps.
Dynamic stretches at the beginning of the exercise, involving slow and controlled movement helps to promote blood circulation to the feet, thus preventing muscle injury and stiffness of the toes that leads to toe cramps. Warming up is extremely important during the winters, since in general, the muscles are more stiff and tighter during the colder months.
In fact, toe exercises like hammer toe exercises, stretching exercises, big toe exercises can strengthen toe muscles and help in relieving pain and stiffness associated with toe cramps. It also strengthens and tones the muscles present in the toe, thereby allowing them to tolerate the stress that they undergo while performing a strenuous activity.
It loosens up the muscles of the toes and promotes muscle relaxation, thus preventing them from tightening and causing toe cramps. However, before you adapt any of these measures, it is important to probe into the possible causes and identify the possible trigger that could have lead to a toe cramp. See how to get pain relief if you've bumped your head, sprained your ankle, or had a bruise, strain, or some other minor injury. A hip pointer very frequently occurs when a helmet mistakenly hits into the bone on the outer side of the hip, due to a hard hit to the ground, and in contact sports like hockey, basketball, football and soccer.
Exercises recommended are non-weight bearing graded exercise performed in the pool or the graded exercise as described below.
Place the hand of the healthy side on the wall in order to raise the foot of the healthy side.
Tighten the muscles of stomach to flatten the lumbar spine and gradually move the upper body so as to support the weight of the body by the front foot.
The injury may take several days to weeks to heal, however the patient usually recovers completely.
When your arm is raised in a forward, reaching or overhead position the rotator cuff tendons and bursa can be pinched (impingement), which causes further swelling.
Tendonitis is often due to overuse or repetitive actions common in athletes or workers who use frequent overhead arm movements such as throwing a ball, swinging a racquet, swimming, lifting weights, dusting high shelves, painting, or completing manual labor tasks.
The rotator cuff is overworked, becomes weak and has difficulties stabilizing your shoulder, which in turn causes inflammation. Degeneration may be caused by the development of calcium deposits, arthritic bone spurs or poor posture causing the acromion to rub on tendons or other soft tissue.


This can lead to a tear in your tendon or muscle that is often difficult to repair surgically. Excessive force exerted by lifting or pulling something too heavy, pushing off an object vigorously with your arm, or making a forceful and abrupt forward throwing or overhead action, can also severely damage and tear your rotator cuff. As your damaged shoulder tissues heal this dead, fibrotic tissue will develop instead of forming brand new tissue. Leaving your scar tissue untreated may lead to future shoulder conditions and injuries such as, frozen shoulder, arthritis, tendon tears, or impingement due to a thickening of the tissue in the subacromial space. Listed below are a few preventive measures that can be taken to avoid toe cramps while working out or during a good night’s sleep.
This reduces the supply of oxygen to the muscles, thereby leading to an involuntary and a prolonged contraction that does not relax immediately. Over exertion during exercise can lead to an electrolyte imbalance and hence replacing the electrolyte levels through the consumption of water or sports drink during exercise is one of the most important steps for avoiding toe cramps. Also, one can obtain vitamin D though food sources like dairy products, fish, fortified cereals, oysters, etc. If you are experiencing frequent nocturnal toe cramps, it is advisable to perform these exercises every day, before going to bed. Certain drugs prescribed for hypertension, high cholesterol levels and asthma can also cause toe cramps. There he was involved in research in radiation biology and received the Huisking Scholarship. A hip pointer is very common in sports like American football, which increases the chances of high impacting forces that result in bruising of the iliac crest.
A hip pointer is also caused due to negligence in wearing hip pads while performing contact sports as being an athlete extensively increases the chances of meeting with this type of injury. Keep both the knees beneath the hips with stomach tight and bend the knee of the other unaffected leg. Put the elevated foot in front side of affected leg and slowly bend the hip away from wall in order to stretch the muscles along the top of the hip. Keep on moving in the forward direction until a pain-free stretch is felt in the hip and groin area. Decreased space in your rotator cuff will result from the above, as well as from anatomical differences in the shape of your shoulder bone, or arthritis.
If your rotator cuff becomes weak and tired, the head of your arm bone can squash up against the acromion and can result in a tear. Imagine your favorite jeans wearing out; they get more and more worn until the edges fray or a hole appears.
Hence, if you experience toe cramps frequently, it is important to consult a doctor, before adapting any of the aforementioned preventive measures.
Stöppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina.
In some cases, this may also lead to avulsion fracture in which a little part of a bone is pulled away by the connected muscle. This exercise helps in stretching the bruised hip flexor muscles involved with the hip pointer.
The "C" shape formed by the body while performing this stretch is the evidence that the exercise is being performed appropriately.
At the same time by reaching the head with the arm of an unaffected side smoothly pull the upper body away from the affected side.
These will trigger pain, limit the use of your shoulder, and can lead to chronic tendonitis. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology. Louis University School of Medicine, he completed his Internal Medicine residency and Rheumatology fellowship at the University of California, Irvine. This region is specifically at risk when it receives a direct blow because of lack of protection and limited padding from fat storages.



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