Q: Walk up to the stairs in your home-if you don't have any, a stair stepper will do or a stepladder if you have one. Stand on the stair closest to the ground. When you stand, hold onto the railing at first. Now, holding the railing, balance on only the balls of your feet. Slowly stretch down and lower your heels until you feel the stretch in your calves. Sound familiar? This is recreating the stirrup! Hold for ten seconds. This will not only improve your position, but your balance as well! Now, try letting go of the railing- this will take some practice. Try until you can balance for two seconds, then try five, then increase little by little as you improve. This is a variation of the stair exercise. Walk up to any wall in your house and put your foot up against it about 1/2 to 3/4 of the position it would be in your stirrups. Hold for three seconds then release back against the wall. Repeat five times; as you get better you can increase amount of time with your foot up and how many you do in all. Use any rubber or plastic ball as long as it is at least a foot in diameter. Find a hard chair that allows your knees to sit at right angles to the floor and then scoot to the edge of the chair so that your thighs are completely off of it. Squeeze the beach ball between your knees, hold for fifteen seconds, and then release. Do this a few times a day until 15 becomes easy, then increase to 20, then 30, and so on. This is a great way to increase your ability to hang on to your horse with your thighs. It increases the inner thigh muscles. You can also go to the gym and use what is called the "hip adductor" machine. Many equestrians who have had to take time off have noted that when they regularly use the hip adductor machine before getting back on a horse, they are more likely to feel fit and avoid the pain in the inner thighs when one gets back on a horse after a long time off.
A: Do stair exercises. Try the wall strengthening exercise. Try beach ball hip adductor exercises.

Q: Severe edema can be a symptom of a more serious underlying condition. If you have severe swelling in any part of your body, set up an appointment with your doctor. They can help you identify what's causing the problem and treat it appropriately. You should seek medical attention if: You have skin that is swollen, stretched, or shiny looking Your skin stays dimpled or indented for a moment after you push on it You are pregnant and you experience sudden swelling in your hands or face If you experience persistent swelling and pain in your leg after sitting for a long time, you may have a blood clot. This condition can be dangerous if left untreated. Call your doctor immediately or go to urgent care if you have symptoms of a blood clot in your leg. The affected part of your leg may also be red or feel warm to the touch. Pulmonary edema is a type of edema in which fluid builds up in the lungs. This can be a life-threatening condition, especially if it comes on suddenly. Call emergency services or ask someone to drive you to the emergency room if you have symptoms of pulmonary edema, such as: Wheezing, difficulty breathing, or sudden shortness of breath A cough with pink or frothy sputum Heavy sweating Grey or bluish skin Confusion, lightheadedness, or dizziness
A: Talk to your doctor if your edema is severe. Call your doctor right away if you have leg swelling with pain. Seek emergency care for symptoms of pulmonary edema.

Q: Spicy foods can make heartburn worse, and may also increase reflux symptoms generally. Heavily seasoned and spicy foods encourage your stomach to produce more acid. In general, start by eliminating all condiments and seasonings except black pepper. If there are particular condiments or seasonings you like, add them back 1 at a time and monitor your reflux symptoms. Full-fat dairy products, including milkshakes and regular ice cream, can exacerbate reflux symptoms. Stick to skim milk or try alternative non-dairy products (like soy milk), and look for nonfat or low-fat yogurts and cheeses. Experiment with eliminating different dairy products from your diet to find out which ones give you reflux. For example, you may find that ice cream causes problems for you. If so, you might try switching to low-fat frozen yogurt. Reflux occurs when stomach acid acts in combination with the stomach enzyme pepsin. When you have LPR, it's actually pepsin that gets into your throat and airways. When you eat and drink acidic foods and beverages, it creates an acidic environment in your throat for pepsin to flourish and cause irritation. Most fruits are highly acidic, but especially citrus fruits such as lemons, limes, and grapefruits. Colas and other carbonated drinks are even more acidic than citrus fruits. If you must drink carbonated beverages, stick to sugar-free, low-carbonation drinks like Fresca. Try to avoid foods with a pH of 5 or lower. When in doubt, do an online search to find out about the pH of foods and drinks you are interested in. You might consult a chart like this one: https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf. People who have weight issues are at much greater risk for developing reflux conditions, including LPR. If you are struggling with excess weight, talk to your doctor or a registered dietitian about healthy ways to lose weight. Generally, eating smaller portions puts less pressure on your esophageal sphincters, allowing them to keep your stomach acid down. High-fat and fried foods also may exacerbate your reflux symptoms. Frozen or restaurant foods often are prepared in oils that may promote reflux as well. Smaller meals put less pressure on your esophageal sphincters as you digest, making it less likely that you will experience reflux symptoms. Treat your LPR by having 4 or 5 small meals a day, rather than 3 larger ones. In addition to eating smaller portions of food, try to eat more slowly. Make sure you thoroughly chew your food before swallowing, and drink water between mouthfuls. Allow your food to settle before you engage in any strenuous activities. Staying well-hydrated can help prevent reflux, and will also keep your throat clear. Aim to drink at least 8 glasses of water a day more if you're engaging in exercise or other intense physical activity. Don't consider other drinks a substitute for water, even if they contain water. For example, although coffee is mostly water, coffee is a diuretic and can trigger reflux.
A:
Choose bland rather than spicy foods. Consume skim or low-fat dairy products. Avoid highly acidic foods and beverages. Reduce your daily caloric intake. Eat smaller meals throughout the day. Drink plenty of water.