INPUT ARTICLE: Article: This method takes a really long time, but it also allows you to blend the gradient in any direction. It will be worth it.

SUMMARY: Have patience!


INPUT ARTICLE: Article: If your shoes don't fit properly or are inappropriate for the surface where you're exercising, they can put undue stress on your joints and tendons. Make sure you're wearing the right shoes for your activity, and that they fit well and are in good repair.  If the tread of your shoes is worn, it may be time to get new ones. Most shoes are only "good" for a particular distance or amount of time. After that, any support and benefits you got when the shoes were newer will disappear. If it suits your budget, go to a specialty store and get specially fitted for shoes that will best support your feet while performing your chosen activity. To truly treat quadriceps tendonitis, you need a diagnosis and treatment plan from a qualified doctor or physiotherapist. Quadriceps tendonitis is not a condition that typically just gets better on its own.  The doctor will ask you questions to get a complete understanding of your knee problems, including a history of your knee pain, any prior injuries, and when you first started experiencing issues. Most times, quadriceps tendonitis is diagnosed based on your history and a physical exam. If necessary, the doctor may have X-rays or MRIs done on your knee to further assess your condition before making a final diagnosis. Recurrence of quadriceps tendonitis occurs more frequently when athletes don't allow enough time for recovery and rehabilitation before resuming their previous level of activity. Your tendon needs at least a month of physical therapy to fully heal.  A physical therapist will prescribe exercises designed specifically for your injury, your normal activity level, and the activities to which you want to return. If you're a more serious athlete who regularly works with a trainer or coach, your physical therapist may work with them to develop your rehabilitation plan. Lay on your back. Keep one leg straight, and bend the other so that your foot is flat on the floor. Activate your core and lift your torso until your body forms a straight line from your knee down to your shoulders. Hold the position for 10 seconds and think about which muscles you feel working the most.  The muscles you should feel working the hardest are your glutes. If you feel the exercise more in your back, hamstrings, or quads, this means one of two things: either you are compensating for a muscle imbalance, or you're not doing the exercise with correct form. Check and correct your form as necessary, and do the exercise a few more times to see if you get the same result. If you still feel the exercise somewhere other than in your glutes, try some exercises to strengthen your glutes. Muscle imbalances can cause an uneven gait that redistributes your body weight, placing more strain on the joints of one side of your body. If you're working with a physical therapist, they will assess your gait and see if you need assistance in this area.  Retraining your gait is not a short-term project. Particularly if you've gotten used to walking a certain way over the course of several years, it can take a long time to fix problems. In addition to gait retraining, you'll also have to strengthen opposing muscles to correct the imbalance.

SUMMARY: Evaluate your choice of footwear. Schedule a physical exam to get a diagnosis. Undergo physical therapy for 4 to 6 weeks. Try a single-leg bridge to identify muscle imbalances. Retrain your gait.


INPUT ARTICLE: Article: If you have sleep paralysis, the area of your brain that detects threats becomes more active and overly sensitive to stimuli. The temporary paralysis is caused by this oversensitivity. To be diagnosed with sleep paralysis, you must be experiencing three of the following primary symptoms:  Inability to move: This may feel as if some outside force is causing the paralysis. Feeling fear, dread, or anxiety because of the paralysis Being consciously awake during the paralysis Clear perception of surroundings: You may notice the time, the moonlight coming in through the window, what your partner is wearing and so on. In addition to primary symptoms, you may experience these symptoms:  A sense of overwhelming fear and dread A sense of another presence Pressure on the chest Difficulty breathing Laying on your back even if that is not your preferred position Visual, olfactory (smell) or auditory (sound) hallucinations. These may be combined with the sense of another presence. A feeling of impending doom or death Studies estimate that sleep paralysis affects 5 to 40% of the population, affecting men and women of any age group, although most sleep paralysis begins during the teenage years. Risk factors for sleep paralysis include:  A family history of sleep paralysis Changing sleep schedules The existence of another sleep disorder like insomnia; narcolepsy; parasomnias such as sleepwalking or sleep talking, confusional arousals, bedwetting and sleep terrors; hypersomnias (excessive sleepiness) A history of depression, anxiety, panic disorder, post-traumatic stress disorder (PTSD) and bipolar disorder. These mental disorders were also associated with some of the more disturbing hallucinations. Sleep related leg cramps and Restless Leg Syndrome (RLS) Medications, including those used to treat anxiety and ADHD Drug and alcohol abuse If you don't notice a reduction in the number of sleep paralysis events within two to four weeks of trying treatment methods or you're losing significant amounts of sleep, talk with your doctor. You may even want to schedule an appointment with a sleep specialist. Sleep paralysis can be a symptom of other underlying sleep conditions or of significant psychiatric problems, but only a physician can make that determination. For example, sleep paralysis can actually be a symptom of narcolepsy, a condition with daytime drowsiness and sudden “attacks” of sleep.

SUMMARY:
Recognize the primary symptoms. Look for potential symptoms. Consider your risk for sleep paralysis. Know when to see your doctor.