Ever been working out or stretching and get that painful Charley Horse? It's not fun when a muscle (usually, a leg muscle) spasms and tightens, causing leg pain in many cases. But, is there any way to prevent them?

I've gotten Charley Horses when I attempt to prepare for exercise by doing other exercises. The gradual loosening and warming of the leg muscles using stretches and movements can often reduce or eliminate the Charley Horse, although in my case sometimes that still is not enough.

Stretching for about 10 minutes (or maybe more) is the key I have found. Don't get overanxious to get your workout going by quickly stretching. Muscles don't relax that fast! Another key? Drink about 20 to 25 ounces of cool water while exercising as well to keep that body hydrated.

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Dr. Kristopher Keller, a chiropractor, author and researcher, recently released this booklet on solving the problem of heel spurs. The technical name for heel spurs is plantar fasciitis. It involves pain and sometimes swelling on the underside of the heel.

It is caused by tension in the tendon (plantar fascia) that runs underneath the foot and attaches to the heel bone. The causes can include weak arches, tight calf muscles or tight ankle joints.

For temporary relief from heel spur pain, Dr. Keller says you can use a "heel cup" (see photo), worn inside the shoe. Aspirin and Advil can also reduce the swelling and the pain temporarily. But for longer term healing, Dr. Keller suggests a few simple steps.

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