Archive | Workouts & Routines

Tips for Easing Pain Caused Due to Arthritis

Arthritis is considered to be a degenerative and painful condition which is caused owing to inflammation in the joints, leading to pain and stiffness. Osteoarthritis counts to be one of the most common types of arthritis which may get worse with age. Here are some of the tips for procuring relief from arthritis:

Reduction of weight

Weight may have a higher influence on the amount of pain that occurred owing to arthritis. It is one of the effective arthritis treatments. Additional weight may result in higher pressure on the joints, especially on the hips, knees, and feet. Reduction of stress on the joints by weight loss will lead to an improvement of mobility, reduction of pain and prevention of future damage to the joints.

Proper exercise

The benefits of exercise are not concentrated to losing weight. Regular movement helps in maintaining flexibility of the joints. However, weight-bearing exercises such as running can cause damage. In lieu of that, you should go for low-impact exercises such as swimming, water aerobics for flexing joints without causing additional stress.

Using cold and hot therapy

Treatment of cold and hot treatment will make a difference if you are experiencing pain during arthritis. Warm and long baths and shower during the morning will help in easing the stiffness of joints. You can make use of the heating pad of electric blanket during the night for keeping the joints lose and using moist heading pads. Cold treatments are considered to be the best for conferring relief from joint pain. To accomplish this arthritis treatment, you can make apply gel ice pack to the painful joints for procuring relief.

Acupuncture

Acupuncture is one of the most prominent medical treatment which involves insertion of thin needles into specific parts of the body. This is beneficial for restoring balance and re-routing energies in the body. Acupuncture has the capability of reducing the pain caused due to arthritis. If you are willing to try this method, you should ensure to consult an experienced acupuncturist.

Meditation

Relaxation techniques such as meditation are beneficial for the reduction of arthritis pain, eliminating stress. These techniques help in coping in a better way. In accordance with National Institutes of Health, practicing meditation is effective in arthritis treatment. In accordance with researchers, people suffering from arthritis and depression have procured immense benefits from meditation.

Inclusion of fatty acids in the diet

Every person requires omega 3 fatty acids in the diet for procuring optimum health. These fatty acids play an integral role in easing pain caused due to arthritis. Fish oil supplements which are enriched in omega 3 fatty acids aid in the reduction of joint pain and stiffness.

GLA or gamma-linolenic acid is another fatty acid which is considered to be worth mentioning in this aspect. Seeds of specific plants such as borage, evening primrose, black currants, hemp are the primary sources of GLA. It is also possible to consume the oil of these seeds in the form of supplements. You should, however, consult your doctor prior to taking them.

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What Are the Benefits of Using the Treadclimber?

The treadclimber is a versatile piece of gym equipment that has the ability to combine the benefits of the stair stepper machine and a treadmill. It is a great choice if you are looking to introduce some cardio activity to the existing strength training workout. Here are several benefits of using the treadclimber machine:

Cardiovascular

The treadclimber is a great option to increase the daily cardio activity. Even a moderately active session of 30-60 minutes per day has the potential to help lower the risk of heart disease, increase the ability to burn calories, make an improvement in good cholesterol (HDL) levels and lower the blood pressure. Overall, the cardio benefits of this machine are regarded as its major strength.

Muscle Tone

The legs perform a constant stair-stepping action while using this piece of equipment which can play a significant role in toning the muscles in the legs. The treadclimber provides a movement that is quite similar to walking up stairs or uphill. This can benefit the major muscle groups such as the hamstrings, glutes, quadriceps and calves.

Weight Loss

A consistent workout plan that makes use of the treadclimber is certain to help in your attempt to lose weight. For instance, a 25-30 minute workout at a speed of 3 miles per hour has the potential to burn about 315 calories. By losing weight at this pace it is possible to drop nearly 1 pound of body fat per 9-10 days of working out.

The treadclimber is more efficient at burning calories than the stair climber and treadmill. It is believed the treadclimber can burn up to 3-1/2 times more calories than a treadmill and nearly 35% more than using a stair climber.

Versatile use

Similar to the star climber, elliptical machine and treadmill, the treadclimber makes it possible to increase the level of intensity or difficulty. This makes it much easier to exercise at a comfortable level when first starting out, and later increase the difficulty level when the body gets used to the workout. By increasing the intensity it is possible to avoid a plateau and make sure your body gets the most out of each and every workout.

Are there any negatives

In addition to the many positives of using the treadclimber, there are also a few issues that may limit its usage for some people. For instance, it isn’t designed to be run on and therefore the pace may be too slow for some. Also, the weight limit on these machines is generally limited to about 300 pounds.

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How to Prepare for Miss India

Beauty pageants are held to appreciate the unparalleled beauty. Miss India contest is an effort to recognize the young elegant and graceful ladies. Femina Miss India is the most popular and oldest of all the pageants for Indian women. If you have always dreamt of becoming a Beauty Pageant start preparing as early as possible. This article helps you prepare for this heritage beauty pageant for women.

Join the Beauty Contest training programme in a reputed institute. Select from an array of Training Institutes based on their past record and the quality of trainers. Improve your chances of winning among so many contestants vying for the same title by getting trained by ex-miss India. These training schools will guide with their expert advice. They will primarily work out on your Public Speaking, Voice Modulation, accent, Diction, articulation, Body Language

They also prepare you for the important question-answer round, Evening Gown Presentation round, Modeling Technique, analysis, customize and stylize wardrobe. This contest is high pressure time, so work on to cope up with it.

Healthy and well balanced diet, yoga and meditation increases confidence in you. You should be well prepared for the 60 second interview on which a lot more your selection depends. An experienced trainer knows what panels look for in contestants so they groom accordingly.

Your way to present yourself and beauty is the first thing that makes the first impression on everyone’s mind. So try to create positive first impression which will somewhat smoothen the path.

The beauty contest has created way for many contestants into modeling and film industry. Miss India 1994 Aishwarya Rai is a well known name in film industry. Yukta Mookhey, Neha Dhupia, Gul Panag, Sangeeta Bijlani, Nafisa Joseph and many more vent in the industry only after participating in Miss India, Miss world, Miss Universe contests.

Quick tips for Miss India

Physical Appearance is important. A good dressing sense will definitely work for you but there is lot of other points on which you should work hard. They are-

Instill self-confidence. Confidence is the quality which helps you achieve big targets and gives a starry shine to your personality.

Prepare well for question-answer round and quick short interview. The panel of judges expects a short, crisp and sensible answer from contestant.

Leadership skills are also sought for in contestants.

Interview skills, on-stage questions, bio sheets and total imaging are very important to learn for an aspirant.

Go to a good training institute or trainer who will assist the aspiring Miss India in paperwork, photos and wardrobe, public speaking skills, self-confidence and on-stage presence.

Keep stress away from yourself. Practicing yoga, pranayam, calisthenics and agility drills will help keeping you in good shape.

A well balanced diet should necessarily be combined with exercise. This all will not only enhance your beauty but also make you energetic.

Many Institutes in India has dedicated programme for preparing the young ladies coming in for beauty contests. Get groomed and be confident! This is the key to success!

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Rotator Cuff Exercises – Conquer Rotator Cuff Pain With the Right Exercise Routine

When it comes to muscle pulls and tears, there’s nothing quite like rotator cuff pain. It not only hurts a lot, but you also have to suffer the misfortune of losing the mobility in your arm. You never realize how much you rely on a body part until you can’t depend on it anymore. I mean, you’re used to being able to casually reach for items off of a shelf, or throw a ball across the yard, or even pull a t-shirt over your head.

But now, each one of these activities is a struggle, because every time you go to use your injured arm, it aches, and is stiff as a board in some cases. Yep, a rotator cuff injury is no laughing matter. But, you’re slightly encouraged because you learned that if you do rotator cuff exercises, your shoulder can get better – even healed completely.

This is true, but I want to give you a word of caution: don’t just jump into any old upper arm exercise routine and think you’ll be safe. You see, this area in your arm is very delicate, and it got injured because of too much wear and tear. When a rotator cuff is pulled or torn, it can be the result of over strenuous activity, or years of using your shoulder and arm to perform various tasks.

Most of us never think about how much we use our arms and shoulders until something happens to them. We take them for granted most of the time. Even when we’re having fun or working out, we are putting stress on those rotator cuff muscles. Doing normal arm exercises may actually end up making your problem worse, because most exercise routines aren’t designed to address this particular area of the body.

In order to get your shoulder back to normal, you’ll need to do specially designed rotator cuff muscle exercises. These are gentle exercise routines that involve stretching motions and some light strength training. You can use exercise bands, a lightweight dumbbell, or even a towel to perform each exercise. They are not designed to get you toned, but to increase the strength and elasticity of the rotator cuff.

The goal of these exercises is to target the source of your pain. Doing so means that gradually, you’ll begin to feel a sense of relief when you lift your arm. But, the only way this will work is if you make a full commitment to actually performing these exercises on a regular basis. Even if you normally don’t do any kind of exercising, in order to get the full benefit from rotator cuff exercises, you’ll need to follow the program as laid out.

The reason why I’m emphasizing this is because there are many people suffering from this awful pain, including you, who could greatly benefit from a targeted series of simple exercises, but for one reason or another, just kind of think about it without taking any action.

I want to stress that you can be free of the pain and limited mobility if you really want to be. If you’ve watched any type of sports, then you know that athletes often suffer from muscle injuries that are quite painful. Sometimes they have to leave a game, or be carried off the field due to these muscle injuries.

After a few weeks, many of them are able to get right back into their sport and play like nothing happened. Yes, sometimes this is because of pain medication, but often they are given extensive therapy that targets the exact area of the muscle that needs rehabilitation. The average person never sees this workout, but obviously they are very effective in solving the problem.

So, there’s no reason why you can’t do the same thing for your own painful shoulder. All it takes is your willingness to learn the routine and follow easy instructions.

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Sore Penis Alert: Possible Penis Pump Risks

The penis pump is a lifesaver for men whose erectile issues prevent successful sexual interactions with a partner. It’s also a familiar option to men whose quest for a larger penis is intense. But whether using a penis pump for purposes related to penis health or for purposes that are more in the recreational or decorative mode, the risk of a sore penis is real. Knowing about these risks is important before starting the practice of pumping.

The vacuum penis pump

First, it’s important to know that this article refers to the use of a vacuum penis pump. In recent years, some people use “penis pumping” to refer to the practice of injecting silicon (or other materials) into the penis, which is extremely dangerous and should be avoided.

Risks

As mentioned, there is a risk associated with penis pump use which can result in a sore penis or other issues. Among these problems are:

– Simple soreness or pain. Overuse of the penis pump may cause soreness during and/or after use. The purpose of the pump is to force the penis to stretch and grow. It’s like blowing up a balloon. As the balloon grows larger, the material stretches tighter and tighter. Sometimes this happens with the penis, especially for those using the pump to grow the penis beyond its normal length. All that stretching can overwork the skin, tissue and muscles, resulting in pain and tenderness.

– Bleeding. Often tiny little dots of blood appear on the penis or near the base from use of the pump. This occurs because the pump stretches out tiny capillaries beneath the skin, causing them to burst. In addition, and of greater potential concern, is that this bleeding may be more intense if a person is taking blood thinning medication (including aspirin).

– Bruising. Sometimes the capillaries spout more blood than just tiny dots. When this occurs, particularly on the shaft, the fluid gathers beneath the skin and causes bruising. In addition to being unattractive, the swift movement associated with intercourse may bring about some pain.

– Blisters. Blistering is also not uncommon, especially on the head of the penis. This again makes for a sore penis, which may interfere with the enjoyment of friction-based sexual activity. But it may also cause some discomfort from everyday contact with clothing.

– Cyanosis. Cyanosis refers to a type of discoloration of the skin that can occur when using a penis pump. Instead of being a healthy reddish color, the skin may start to take on a blue tinge. This results from the pump trapping blood in the penis. Over time, with no new blood entering the penis, it starts to lose its oxygen – which causes the discoloration. Use of the pump should be discontinued if this occurs, as long time deoxygenation can seriously damage the skin and penile tissue.

– Blood vessel damage. Sometimes more than the capillaries receive some trauma due to misuse of the pump. If a major vessel is damaged, it can have serious consequences. Beyond bruising and swelling, it can impact the manner and effectiveness with which blood enters and leaves the penis.

Men who use a penis pump should be on the lookout for warning signs of potential problems and should stop if such signs are present. Visiting a doctor if damage does occur is essential.

Hopefully, a sore penis from use of a penis pump will be a transient issue and not cause for concern. One thing that can help soothe a sore penis is the application of a top notch penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin). Skin that has been stretched by the pump will respond to a crème that features both Shea butter (a high-end emollient) and vitamin E (a natural hydrator), which will help repair damage to the skin. It is also wise to use a crème with pantothenic acid (aka vitamin B5), which is reparative of damaged penile tissue and can help relieve soreness from overuse.

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The Extremism of Bodybuilders and What it Has to Do With Building Muscle and Getting Rid of Fat

Have you ever wondered why bodybuilders are also extremists? Can we simply say that their extremism helps them with their body building? Or maybe it’s that bodybuilding inevitably compels them to become extremists? Whichever is true, we cannot deny the fact that the bodybuilders go for the extreme.

During the period in which they are gaining weight or bulking up, bodybuilders take in higher amounts of calories than the usual for them to become bigger. These people usually do this in an out of control or do as they please manner. They don’t care whether the food they eat is healthy or not as long as they take in large amounts of food. This is certainly a face of the bodybuilder being an extremist.

What the body does is that it immediately stores all the extra calories as fat and considers these fat deposits as ‘gold reserves.’ The body then utilizes all the needed nutrients and calories for its different processes such as cell repair and maintenance. After which, it opts to store as fats all the excess calories and nutrients.

Bodybuilders who are still in their beginning phase aim to practice two things at the same time: get rid of fat, and build muscle. It is important to remember though that lifting weights will not actually result to loss of weight even if it causes muscle gain. Bodybuilding starters who need to lower their weight will have to reduce their calorie intake and do aerobic exercises that don’t cause muscle buildup.

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Tight Hamstrings – Why Stretching May Not Work

As a trainer, I have found that clients seeking to improve their flexibility complain about tight hamstrings more than any other muscle group. Time and time again, clients are consistently surprised to find that hamstring flexibility can be improved without stretching at all.

Before I can talk about flexibility, we need to define what a “tight muscle” really is. A very big flexibility misconception is that muscles need to be physically lengthened and the best way to lengthen muscles is through stretching. This is simply not true! Muscles already have all the length they need and attempting to change that length via intense stretching is liable to cause ligament damage rather than actually increase the range of motion.

Riddle me this: If muscles need to be lengthened, then why are people incredibly flexible when unconscious or under anesthesia? If a normally stiff man who can not touch his toes is put under anesthesia, he will become as flexible as a professional ballerina. The key concept here is that the flexibility of a muscle is determined by the central nervous system. The human body is wired for survival, and the brain only doles out as much flexibility as it thinks is safe to use.

With that said, over the years as a trainer I have encountered three common presentations of tight hamstrings:

In the first situation, you have someone who once was very mobile but simply experienced a loss of range of motion (ROM) due to inactivity over the years. For this group of people, traditional static stretching is often enough to quickly return ROM to normal levels. However, if you were in this group, you probably would not be reading this article. This group is also one of the reasons why static stretching remains popular; for this particular subset of the population, it works quite well and acts fairly quickly.

In the second situation, there is the person who has a marked difference between active ROM and passive ROM. Active ROM is the range of motion a person can actively control their hamstring through (think trying to touch your toes). Passive ROM is the range of motion a hamstring can be moved by an outside force (like when a partner stretches you out). To test your active ROM, lie on your back and lift one leg up as high as you can without bending the knee. To test your passive ROM, perform the same test but have a partner move your leg up and back as far as she can. Differences of more than an inch or two between active ROM and passive ROM are a very undesirable trait and come along with a high risk of injury. This essentially means that your brain is allotting more range of motion than it can actively control. A lack of motor control is an injury risk; if you were forced into a position in which you had no muscular control (falling for example) an injury is likely to occur. In my experience, this is most common in females.

If you are in this group, an easy fix is proprioceptive neuromuscular facilitation (PNF) stretching. It is a mouthful, but it is not as difficult as it sounds. This basically is stretching interspersed with muscular contractions. Here is how to do it:

– Lie on your back, and have a partner lift your leg (with a slight knee bend) in a traditional partner hamstring stretch.

– Once you reach the end of your range of motion, push down into your partner’s hand to contract the hamstring. Start the contraction slow and build up to a strong contraction over the next 10 seconds.

– Release the contraction, and have your partner push your leg back a little further.

– Repeat this process for a few more repetitions.

This is effective in fixing discrepancies between active and passive ROM because the muscular contraction in combination with stretching builds strength in the stretched position, thereby increasing involvement of motor neurons. This practice will lead to improved motor control over time and as a result, more active flexibility.

The third group consists of people who have had “tight hamstrings” since birth. This group has never been able to touch their toes. This group can stretch, get professional massage, therapy – the whole nine yards without seeing the hamstrings budge more than an inch or two.

As mentioned before, this is completely neural in nature. Not everyone was born as a gymnast. In this situation, for whatever reason, the brain is not comfortable with allowing too much range of motion from the hamstrings. There is a myriad of reasons why this could occur, the discussion of which is far beyond the scope of this article. In this situation, PNF stretching is sometimes effective, but usually only results in a few inches of ROM increase. The most effective way to improve flexibility in this situation is through various motor control drills. As motor control improves, the brain will loosen the reins and allow for more flexibility on a whole body level.

Conclusion

If you wish you could get a little more range of motion out of your hamstrings, rather than just stretch, try to figure out which group you belong to and act accordingly. You will not be disappointed!

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The Joy And Benefits Of Jumping Stilts

Some people would want to have a fitter body but rarely stick to an exercise regimen. This could be for many reasons, but a lot of them quit their routines because they have become so boring. It is human nature to want to keep trying other avenues of achieving their goals, and when they can’t seem to find that variety, they can just stop right on their tracks and probably never go back. When it comes to exercise, the more common have been jogging, brisk walking, aerobics and weight training. A relatively new method of working out which people may try though is with the use of jumping stilts.

Jumping stilts have been quite a trend these days among people who want to lose weight without getting stuck with an old and boring way to do it. What’s great about exercising with these stilts is the fun that one can have, especially when he exercises with friends. Instead of their usual walk or job around the park, jumping around on those stilts can provide a nice twist to their quest for health regimen. Most of the time, boredom is the enemy of those who are struggling to adhere to an exercise program. But with jumping stilts, this is almost impossible.

The best thing about using jumping stilts is the fact that it gives a person the benefits of cardiovascular and respiratory organ strengthening and muscle training. Because jumping with those stilts will increase the person’s heart rate, the activity also tends to give the heart a good workout which is good for cardiovascular health. At the same time, because of specific muscles that are being engaged as one struggles to maintain his balance on the stilts while jumping around, toning becomes an inevitable effect. On top of that, because this is an exercise that will have one catching his breath, the respiratory organs are also exercised.

Apart from its health benefits, most people find exercising on jumping stilts to be a whole lot of fun, especially when they do it with kids. It’s definitely a great way for the young ones and their parents or elders to bond with each other. It’s rather rare for adults and kids to find an activity that they both enjoy doing together and using jumping stilts is one. They may have different purposes for doing it – adults want to lose weight while kids want to play – all of them will always cherish the great memories they spend while simply enjoying themselves on those jumping stilts.

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The Joy And Benefits Of Jumping Stilts

Some people would want to have a fitter body but rarely stick to an exercise regimen. This could be for many reasons, but a lot of them quit their routines because they have become so boring. It is human nature to want to keep trying other avenues of achieving their goals, and when they can’t seem to find that variety, they can just stop right on their tracks and probably never go back. When it comes to exercise, the more common have been jogging, brisk walking, aerobics and weight training. A relatively new method of working out which people may try though is with the use of jumping stilts.

Jumping stilts have been quite a trend these days among people who want to lose weight without getting stuck with an old and boring way to do it. What’s great about exercising with these stilts is the fun that one can have, especially when he exercises with friends. Instead of their usual walk or job around the park, jumping around on those stilts can provide a nice twist to their quest for health regimen. Most of the time, boredom is the enemy of those who are struggling to adhere to an exercise program. But with jumping stilts, this is almost impossible.

The best thing about using jumping stilts is the fact that it gives a person the benefits of cardiovascular and respiratory organ strengthening and muscle training. Because jumping with those stilts will increase the person’s heart rate, the activity also tends to give the heart a good workout which is good for cardiovascular health. At the same time, because of specific muscles that are being engaged as one struggles to maintain his balance on the stilts while jumping around, toning becomes an inevitable effect. On top of that, because this is an exercise that will have one catching his breath, the respiratory organs are also exercised.

Apart from its health benefits, most people find exercising on jumping stilts to be a whole lot of fun, especially when they do it with kids. It’s definitely a great way for the young ones and their parents or elders to bond with each other. It’s rather rare for adults and kids to find an activity that they both enjoy doing together and using jumping stilts is one. They may have different purposes for doing it – adults want to lose weight while kids want to play – all of them will always cherish the great memories they spend while simply enjoying themselves on those jumping stilts.

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Penis Bumps – 4 Contagious Causes

The words “penis bumps” strike fear into the heart of any man, and for good reason. While sometimes the cause is simply contact with an irritant or a lack of proper hygiene, a rash in the region may also indicate an infection that not only bothers the man affected, but can be passed onto partners. Whenever a rash appears on or around the penis, a man should have it diagnosed by a medical professional and refrain from sexual contact until the cause is known. Proper diagnosis and treatment is necessary for penis health as well as responsible sexual conduct. The following are a few causes of penile rash that are contagious.

Molluscum Contagiosum

Molluscum is a virus that causes a rash, often in the genital area. It is passed through skin-to-skin contact. This virus doesn’t pose any health risks to infected individuals, and the body fights it off eventually; this can take a couple months or several years.

Molluscum contagiosum manifests as a group of little bumps that are pink or flesh-colored. They are generally shiny and smooth, with a dent in the center. The bumps associated with this rash are painless.

Potential partners should be made aware of what this rash is – a contagious but harmless virus. They will have to choose whether or not to expose themselves to this innocuous, but perhaps aesthetically unappealing, bumpy condition.

Herpes

This sexually transmitted infection (STI) occurs when a person is infected with one of two herpes simplex viruses: HSV-1 or HSV-2. These viruses are spread between partners during sexual contact.

Unlike molluscum contagiosum, whose only symptom is bumps, herpes causes great discomfort. The rash is characterized by several blistery bumps that are filled with fluid; they may itch, break open and ooze. Condoms offer only limited protection against spreading this virus, since the blisters can appear on other places besides the penis or vaginal cavity. On a man, they can show up on the penis, testicles and anus.

As of right now, herpes is for life – there is no cure for the virus. However, antiviral medication can reduce the intensity and frequency of outbreaks. The bumps are not permanently present; they come and go. With proper treatment, they may be gone longer.

Scabies

Scabies infestation occurs when a very small insect called the human itch mite sets up shop in a person’s skin. The insects mate on the surface of the skin; then, the females burrow under the skin’s surface to lay eggs. Scabies can be picked up from another person’s skin or from contact with clothing, furniture or other objects with the bugs on them.

The rash associated with scabies can appear in different ways. It may be scaly, pimply or blistery. One consistent feature is itching; the scabies rash is particularly itchy at nighttime, as this is when the bugs are most active.

Resolving scabies requires a combination of medicated lotions and thorough cleaning of one’s home. Lotions kill the insects, and doctors may also prescribe other lotions or antihistamines to help manage the associated itch. Bugs that have fallen off the body can survive in one’s bedding, clothes, etc. for days. All things washable should be washed in hot water; other surfaces should be vacuumed.

Warts

Almost all cases of genital warts are caused by one of two strains of the human papilloma virus: HPV 6 or HPV 11. This is an STI, passed through skin-to-skin contact. Condoms don’t offer full protection against the spread of warts, since the virus can appear beyond the penis and vaginal cavity.

The warts associated with HPV are soft and fleshy; they may appear in clusters resembling cauliflower. Sometimes, the bumps itch. They may show up on the penis, scrotum, thighs and/or anus.

Warts may be removed with the use of a special prescription ointment; they can also be burned, cut or frozen off (by a trained medical professional only). In some people, the warts go away on their own, although it’s uncertain whether the virus remains in the body or not.

Less Serious Rashes

If a man has confirmed that his penis bumps are not caused by a contagious virus or infestation, he may find that he’s simply been exposed to an irritating substance or that his skin is too dry. In these cases, a penis health crème (health professionals recommend Man1 Man Oil) may be sufficient to help the skin heal. Emollients like Shea butter and vitamin E restore smoothness, hydration and elasticity to rough skin. Check with a medical professional before applying to damaged manhood skin.

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