Q: You can massage the muscles of your feet and toes to help relieve toe cramps. As you massage your feet and toes, pay special attention to the arches of your feet and the muscles between your toes that run along the top of your foot. If you feel a knot in one of the muscles in your feet or toes, use your thumb to apply pressure to the knot for three to five seconds and then release. Repeat the massage two to three times or until the cramp goes away. You can use a massage roller to roll over with your foot. This can be in the form of simple wooden rollers to using a water bottle. You can place the water bottle in the freezer and roll over it, providing ice relief at the same time. Performing a simple toe stretch followed by some toe wiggling may also help to get rid of your toe cramps. Stretching and wiggling your toes can help to relax the muscles that are causing your toes to cramp. To do a toe stretch, sit on the floor or on your bed with your legs out in front of you. Then, flex your toes forward and hold for a few seconds. Then, pull them back and hold for a few more seconds. Next, spread your toes out as far as they will stretch. Try to spread out your toes enough so that they are not touching each other. Then, repeat the process of bending your toes forward and back. Spread your toes again and then start to wiggle your toes. Keep wiggling your toes until the cramp goes away. Sometimes stretching the calf muscles can also ease off the tightness in the foot and toes. Simply stand facing a wall, positioning one foot in front of the other the affected foot should be the back foot. Lean forward in a lunge, feeling a stretch in the calf of the back leg. Hold this position for 30 seconds. Repeat four to five times. If you find it hard or ineffective to stretch and wiggle your toes, then you may need a more powerful stretch. You can use your hands to help you stretch your toes and get rid of toe cramps. To stretch your toes with your hands, sit down with the cramping foot crossed over your other knee. Then, grab your toes and pull them back slightly so that you feel a stretch. Hold this stretch for three to five seconds and then release. Repeat this stretch until the cramp is gone. You may also find it helpful to soak your toes in a warm bath or foot tub. The heat will relax the muscles in your feet and toes and help to increase blood flow. You can also add Epsom salts to the foot bath for some added relaxation. To use warm water to get rid of toe cramps, pour yourself a warm bath or fill a foot tub with warm water. If using a bath, then add about one to two cups of Epsom salts to the bath. If using a foot tub, then add a couple of tablespoons of Epsom salts to the tub. Immerse your feet in the bath or soak them in the foot tub for about 1520 minutes to relax the cramps away. Staying active can help to prevent foot and toe cramps and it may also help to relieve them. If you get a cramp in your toes, try going for a quick walk to relieve the cramp. Try to incorporate a few short walks into your daily routine to help prevent and treat toe cramps throughout the day.
A: Massage your feet and toes. Stretch and wiggle your toes. Hold a toe and foot stretch until the cramp is gone. Soak your toes in a warm bath. Go for a walk.

Q: Use a tape measure to measure the length and height of your walls. Write these measurements down on a piece of paper. Buy 34-inch (1.9 cm) thick extruded polystyrene insulation online or at a hardware or home improvement store. This insulation will usually come in pink or yellow panels and is made to insulate basements. Use the measurements you took for your basement walls and get enough material to cover them all. It's a good idea to get 2-3 extra panels of the material in case you make a mistake. Place the insulation next to obstructions in your wall and make a mark next to the areas that you'll need to cut out. Obstructions could include the space around windows, pipes, or power outlets. Cut holes in the insulation with a razor blade or knife so that the insulation fits around the obstructions. If your insulation is longer than the height of your basement, you'll have to cut the top of the insulation so that it fits. If your insulation isn't long enough, you may need to cut out extra pieces of insulation to fill in the holes. Read the instructions and packaging to make sure that the adhesive you buy sticks to foam insulation. Apply the adhesive in a back and forth motion to the entire back of your insulation. Start on one end of your wall and carefully line the insulation up to the wall. Press the insulation onto the wall and hold it in place for 2 minutes or until it sticks to the wall. Work your way down the wall and continue to glue the insulation sheets side-by-side, until all of your walls are covered in insulation. Use a thick insulation tape and run it down the seams where your insulation panels meet. This will help better insulate your basement and will help keep the insulation sheets together as you frame the wall. Caulking the perimeter of the basement where the wall meets the floor can be helpful.
A: Measure your walls. Purchase enough extruded polystyrene insulation to cover your walls. Measure and cut your insulation to fit around obstructions. Apply a foam adhesive to the back of your insulation. Press the sheets of insulation onto the walls. Use insulation tape to cover the cracks in between the insulation.

Q: Everyone has different ways of communicating, but some styles make it more difficult to say what you mean, mean what you say, and avoid being mean. Passive people tend to avoid speaking up and avoid confrontation. They give in easily to and have difficulty saying "no," for fear of being mean. Aggressive people tend to be emotionally honest, but express this honesty in an inappropriate way. They overreact and belittle others in interactions. They are loud, accusatory, and unwilling to listen to others' viewpoints. Passive-aggressive people are not clear about what they truly want, need, or feel. They are indirect, make promises and commitments they cannot keep, give people the silent treatment, and use sarcasm. They may come across as judgmental. Think of typical situations in which you are having trouble speaking up. Imagine what you'd like to say to the other person. Take time to gather your thoughts. Write down what you'd like to say. Practice with a trusted friend. Role-play with a trained professional, such as a counselor, who can give you honest and objective feedback. "I want", "I feel", and "I need" are helpful ways to get across your feelings clearly and directly without blaming the other person for something. These are especially helpful when you need to convey negative feelings or have an uncomfortable conversation. You can use this formula in virtually any situation: "When you do [action], I feel [emotion], and I need [action]." Make sure not to use bad language or be vulgar; that will make the relationship worse. If you want to address a problem with a coworker, try saying, "When you leave work for three-hour lunches, I feel burdened with finishing up the research on our project. I need more time with you to do this together." If you want to express a concern to a friend, try saying, "When you repeatedly cancel plans with me at the last minute, I feel sad and disappointed. I need more notice if you're going to cancel." If you use appropriate body language, your message will be better received by the other person. Assertive body language comes across as more confident. Begin by looking person directly in the eye. Maintain direct eye contact with the other person. Do not look down, look away, or glare. Stand or sit up straight. Avoid putting your hands on your hips, clenching your fists, or pointing your finger at the other person. Do not fidget. Do not raise your voice, shout, or hesitate.
A:
Avoid unhealthy communication styles. Practice speaking in front of a mirror. Use appropriate language. Use appropriate body language.