Browsing: Foot Health

Foot Health During Pregnancy

Podiatrist's encounter many foot problems during and after pregnancy. From cramps and itchiness to swelling and aching, our feet can often feel very uncomfortable through pregnancy and following the birth. Hormonal changes and natural weight gain have a huge impact on the body and the feet bear the brunt of the major changes that a woman's body will go through.

Swollen feet, swollen ankles and arch and heel pain are the main causes of foot pain in pregnant women. Muscles and ligaments stretch and soften because of an increase in the ovarian hormone relaxin, which makes your feet more prone to ankle and ligament strains on a daily basis.

The choice of footwear can also be a factor in the cause of foot problems during pregnancy. A shoe with a heel of approx 1.2in (3cm) is recommended as they will help to shift the weight further forward on the feet. This can help to reduce any pain or discomfort. Wide fitting and supporting shoes will minimize discomfort and help to avoid long term damage. Choosing a shoe with a strap can help the shoe to stay in place although fiddly straps can sometimes cause problems in later stages of the pregnancy when you may struggle to reach your feet.

If high heels are a must they should only be worn occasionally or when you know you will be able to sit down through the day. On a daily basis, a supportive shoe should be worn.

When shopping for shoes try to shop later in the day as feet can swell through the day. Ensure that the shoes fit well before you leave the shop as it is a common myth that you can break in a pair of shoes – this is not true. Shoes with a round or square toe are recommended. If you are buying boots, make sure that there is room in the calf area as they calves can swell. Choose a boot with a side zip fastening as they will be easier to take on and off – this will be much more appreciated towards the end of your pregnancy!

Keeping active is also recommended to help reduce the risk of cramps and swelling. Do check with your midwife or GP before starting an exercise program.

If you do experience pain pain or general foot pain make an appointment with your Podiatrist to see how he or she could help you. If necessary an orthotic device can be prescribed to make your feet feel much more comfortable – as any pregnant woman will know, this may provide much needed relief.

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Choosing the Right Shoes: Running

Choosing the right running shoe is an important decision not only for comfort, but to avoid the painful consequences of inadequate footwear, like shin splints or aching heels. When you go to make that purchase, be sure to go prepared to pick the pair that will best suit the needs of a runner, as well as the unique needs of your own feet.

Why You Need a Separate Pair

While it would be great if your walking shoes could double as your running sneakers, shoes made for walking are very different from those made for running. A good pair for walking is going to be stiff, while the sneakers you need to run in will be more flexible and have extra padding for handling tougher impact. It should be fairly easy to recognize the difference, but if you are having trouble, be sure to ask a salesperson.

Your Unique Feet

Even if you feel like you know your shoe size, take the time to try on to double check; a lot of people actually do not know their true size because the measuring devices that they have in stores are only able to measure length and width, leaving out height. The best way to see if you are getting the right size is to try on while standing, not sitting, and move around a bit. If the shoe fits, there should be about 3/8 to inch inch between your big toe and the tip (about the width of your thumb). And, according to the American Academy of Orthopedic Surgeons, you should be able to freely wiggle all of your toes once it's on.

Come Prepared

When you go to the store, you should bring your own socks because they're what you will be running in. Also, though this may sound strange, it is better to go shopping later in the day. Feet tend to swell when you run or walk, and they also do so through the day. If you try them on later, they will probably resemble the state they are in when you run the most accurately.

Custom Orthotics

No matter which pair you choose, your shoes can be made much more conducive to running safely and comfortably with a pair of custom orthotic inserts. Custom orthotics can be made to relieve sore feet (and backs, and other parts affected by improper footwear) after an individualized assessment of each of your feet, both standing and walking, that reads abnormalities in body weight distribution. This way, you can hit the road without having to worry about getting slowed down by the wrong kind of pain.

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Zetaclear Is An Effective Remedy To Treat Dermatophytic Onychomycosis

About the Infection

An infection that progresses into a serious nail condition is the nail fungus disease. Also recognized as “tinea unguium”, it has greatly influenced a lot of people from around the globe, especially adults. When a nail is infected with fungi, it is commonly observed that such nails becomes thickened and appears yellowish in color. This infection can also cause severe brittleness that ranges from bits of nail parts breaking off to a complete tear away from the whole nail.

When treatment is not readily applied, worsening of condition can occur. When such worsening occurs, tenderness and soreness will take place. Worse scenarios can be incurred for people who have repressed body systems and those who are currently suffering from life threatening diseases. When one of the symptoms from the symptoms bought about these disgusting fungi, it is recommended to seek effective medical treatment in order to reduce further complications.

Nail Fungus Treatment

One product that you can count on to is the Zetaclear, an established merchandise to treat nail fungus infection. It is composed of all natural essential oils that have antifungal properties. With a combination of natural essential oils with antifungal properties, it can reach the location of the fungi deeply imploded in the nail. People who use this product are assured to get the desired outcome as this has been thoroughly reviewed and developed by its makers for many years.

It has been listed as a safe treatment for nail fungus infection for it has been registered under the FDA. It does not limit its action to killing the fungi but it is also capable of moisturizing the nails and the surrounding skin. Users of this certain product can now say hello to new healthy nails for effective remedy for your nail infection is now available. Infection that may have reached the blood circulation will also be treated. There are no side effects because it is made up of all natural oils.

A Quick Review of What the People Has To Say About the Product

There are many reviews in the web that reflect the various positive comments written by customers of this topical product. They have bid goodbye to conscious efforts just to hide terrible appearance of toe nails because of this remarkable invention. Because of its great effects, a lot of people have finally recognized the key to this specific nail infection. The increase in sales explains the effectiveness.

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Great Tips for Preventing a Toenail Fungus Infection

The goal is to never acquire a toenail fungus in the first place. Nail fungus infections are often very difficult to get rid and there is no reason to risk having to deal with the treatment process. Depending on your work environment, personal hygiene habits and daily routine, there are ways that people put themselves in high risk situations for nail fungus infections. By following the practices discussed further along in this article, anyone can lessen their chances of dealing with this irritating affliction without too much effort.

Let's begin with what causes toenail fungus. Nail fungus, or onychomycosis, is a condition that is caused by the presence of a fungus living in and underath the nail bed of a finger or toe. The fungus houses itself within the nail bed making it difficult to reach and therefore difficult to eliminate. The cool and protected area underneath a nail provides the perfect growing condition for this type of fungus. It is extremely important to understand that skin fungus that is commonly found on the feet can very easily turn in toenail fungus. Perhaps the most common way that a person contracts toenail fungus if from an existing skin fungus condition that simply waits for a crack in the nail or weakness in the nail bed to attack.

The fungus starts by attacking the nail and causing the nail plate to turn yellow, cloudy or dark-colored as it dies. If the fungus is not treated quickly, the fungus will multiply as the condition worsens and will cause the heavily affected nails to either thicken or become brittle and ever crumble apart.

Once affected, nails must be treated for a fundamental period of time before all of the fungus has been eliminated. The suggested treatment time to kill all of the nail fungus infection once the nails have been affected is a minimum of 6 months with most treatment times longer. These times will also vary immensely from one treatment to another and depending on the severity of the infection. And despite the most disappointing fact about nail fungus infections lies in the fact that not all treatments work the same on similar type infections. So what worked as a wonderful toenail fungus treatment for one person, will not need to work for a different person with a similar type of nail fungus. Yet another reason to be diligent using these methods for prevention!

Fungal infections under the nails or between the toes is caused by a fungus that grows best in warm, moist areas. The best way to prevent the skin fungus on the feet and ultimately toenail fungus is to take proper care of those areas regularly. So, here are some great ideas to keep your feet and toenails fungus-free:

– Do not ever walk barefoot in public-access places such as gymnasiums, locker rooms, pools, bathrooms, recreation areas and fields and and in around changing rooms. Use shower sandals or some form of open-air shoe that keeps your feet from contacting the ground. Fungal agents can live for up to 48 hours on damp floors in the proper conditions.

– Wear a fresh pair of socks every day. Socks should be made out of natural fibers such as silk, wool or cotton. These fibers allow moisture to pull away from the foot and circulate air around the foot and toe area. If your feet become damp during the day or your socks become soaked by sweat, take them off as soon as possible, dry your feet with a clean towel and put on a fresh pair of socks. It is best to avoid wearing socks and shoes all together when trying to prevent foot fungus. This leads us to our next step in fungus prevention.

– We wear the same pair of shoes, day after day can take a toll on your feet and expose you to bacteria and fungus. When storing shoes make sure they stored in a well ventilated area for complete drying time. Consider owning multiple pairs of fitness sneakers and rotate those pairs for optimal drying time. And again, wear flip-flops or slippers when entering a gym locker room or shower area. This is a breeding ground for mold and fungi that cause toenail fungus and other bacterial infections.

– If you go to nail salons, there are ways to help your nail technician do their best in preventing toenail fungus before it starts. The first suggestion is bring your own nail polish. This is an easy way to regulate what fungi goes directly on your nail bed. You avoid serious fungal infection and get to pick out your favorite polish color. The second suggestion is make sure all the equipment the nail technician is using on you is sterilized. Each instrument should be disinfected and properly stored. Lastly, avoid the pedicure whirlpool bath. This is a pool of germs and bacteria just waiting to inhabit your toenails. Without you can be certain that the tub was cleaned with the proper disinfectant or bleached after every client. Our recommendation is to avoid it at all costs.

– Recurrent fungal infections are a common sign of a depressed immune system. Supplementing your diet with nutrients and vitamins can certainly help prevent and keep “bad” bacteria at bay. Introduce more garlic into your meals. Garlic tablets can be ingested 2-3 times daily helping to neutralize most fungi. Tea tree oil is also a natural anti-fungal cleanser. Clean the foot and toenail area with a full strength tea tree oil formula. Black walnut extract can work as well in preventing foot fungus externally.

– Sharing items can lead to toenail fungus infections. Fungi can spread from person to person and other areas of the body when an item is shared and not disinfected first. For maximum prevention, do not share towels, shoes, clippers or scissors with anyone else.

Keeping these habits and behaviors in mind is not to difficult a task. And what it saves you is lifetime of fighting nail fungus infections, which are among the more irritating and hard-to-eliminate afflictions. Making some fairly easy changes to your life will lower your risk for contracting nail fungus immensely.

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Finding The Right Foot Care Specialist

Your feet are very important. You are on them all day every day. However, even though we use them so often, many people take foot care for granted. As a result, when it comes to proper care most people take a reaction rather than proactive approach to caring for them. And, the truth is that failure to properly care for your feet can also lead to a whole host of other issues with your body such as back, spine, and neck issues.

While most people will probably overlook an ache or pain in their foot and dismiss it as something minor, you should get it examined if the issue persists.

No one should suffer from foot ailments such as:

Corns and Callus
Toenail issues
Different types of infections
Muscle soreness
Poor fitting shoes
General soreness

Even though you may think these are common issues, it is a good idea to get them checkout by a specialist. This could be the beginning of a more serious issue down the road and addressing it now will fix the problem before it becomes more debilitating.

Finding the right foot specialist is very similar to finding the right doctor. You want to find one that is close to your home, specializes in the issues you are having, and have the skills and techniques to assist you as effectively as possible.
How do you find a good foot care specialist?

There are a number of ways you can go about find a good podiatrist. They include:

• Ask your friends and family for a recommendation. References are one of the most common ways that people find service providers.

• Ask your family doctor. Since your family doctor works in the health care field, they have a good idea of ​​who are they best foot care specialists to use. They work with them and hear what their patients have to say when they get treatment from them.

• Talk to the podiatry association in your area. They will have a listing of all the foot care specialists in your area. Take a look and call a few up to find out if they are a good fit for you.

• If the other options do not work for you, try the phone book or go online and search for foot care specialists in your area. Many have websites where you can learn about the services they offer. This should give you a good idea if they would be a good fit for you.

A final consideration to take into account when looking for a good foot specialist is to keep in mind that many specialize in specific types of treatment. However, there is also foot care and wellness clinics that have a large staff of specialized foot care professionals that can help treat almost any type of foot issue. When many foot care services are offered in one place, you can go there now and anytime into the future no matter what issue you are having with your feet.

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Anatomically Correct Shoes: What You Need to Know

I was on the train yesterday, and I overheard someone talking about their anatomically correct shoes. At first I did not think anything of it – they must be talking about some corrective footwear for someone with several foot problems. But then it got me thinking. What are anatomically correct shoes?

What They Are:

Simply put, anatomically correct shoes are shoes that fit your feet. and provide a perfect blend of comfort and support. This kind of footwear is also known by a couple of other names: ergonomic shoes, orthopedic shoes, or orthotics – all of these names are interchangeable. Orthopedic shoes mold to the natural curves of your feet – they reinforce the natural design and movement of your feet. They should also feel as natural and comfortable as a second skin.

You might say, “That's all well and good, but what do anatomically correct shoes do?” A good pair of orthodics should have the following features:

  • Arch Support : A quality pair of orthopedic shoes provide firm arch support. They curve to meet your instinct, preventing or correcting flat feet. Proper arch support eliminates ankle soreness and the pain on the inside of your feet. Good arch support in an ergonomic shoe gives you better balance and improvements your posture – which may correct knee, hip, and back problems.
  • Heel Support: Well made ergonomic footwear conforms to the curves of your heel. They should support and cradle your heel and provide shock absorption very heel strike as you walk or run. They should center your heel and prevent it from sliding around inside your shoe.
  • Flexibility : Properly fitting orthopedic shoes should have a natural flex and bend to them; they should have the same motion as your feet. This flexibility comes from a balance of support and cushioning. It also comes from the integration of the heel and arch supports for maximum effectiveness.
  • Comfort : Above all else, anatomically correct shoes are comfortable. Shoes that are truly ergonomic are the world's most comfortable shoes for your feet. The reason they are so comfortable is because they provide support in conjunction with your own foot – from the heel to the toe – they conform to the unique curves of your foot, and they bend and flex naturally just like your feet do.

What They Are NOT:

Anatomically correct shoes are not your grandmother's shoes. Yes, they are orthopedic shoes – they DO correct for foot problems and ease foot pain. The reason they are “orthopedic” is they restore your feet to their natural state. People care for their feet by wearing ergonomic shoes. They do this because anatomically correct shoes not only treat foot injuries, they also prevent them. A quality pair of ergonomic shoes are not just practical – they are stylish and comfortable too.

Orthopedic shoes are not just a luxury or a medical specialty – they are a must have for anyone who cares about their health. Do yourself a favor. The next time you're shoe shopping , get yourself a pair of the world's most comfortable anatomically correct shoes.

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6 Ways to Treat Heel Spurs

Heel spurs are actually calcium deposits that form an odd hook-like appearance on the base of the heel bone, so its name. It typically occurs alongside plantar fasciitis and is characterized by inflammation and moderate to intense pain especially when performing high impact activities. While it is most common in middle aged adults, heel spurs can still significantly the younger population.

Treating heel spurs is not done overnight and often involves a string of different remedies in order to assuage the pain and listed below are 6 ways to do just that.

1. Rest – cutting back on activities that can aggravate the foot is the first defense to managing heel spur. If you jog every morning then take a few days off and opt to do simple foot stretches instead to help strengthen the plantar fascia. Once your heel pain subsides, you can go back to your morning runs but make sure to avoid over exerting your foot.

2. Orthotic Inserts – a number of special orthotic devices are specifically created to help individuals suffering from heel pain and spurs. Heel cups, for instance, helps boost protection along the arch and the plantar fascia. Shoe inserts can also be used to provide additional support for the heel.

3. Icing – applying a cold compress or an ice pack on the inflated heel can help minimize inflammation and pain. Ideally, you should ice your heel about 10-15 minutes at a time and make sure that you ice the entire area and not just focus on the spur itself. Another trick is to roll a cold can of soda under your arch to strengthen and massage the ligaments supporting it.

4. Anti-inflammatory Meditations – if the pain is proving to be intense for you then you can always take an anti-inflammatory medication to help reduce the initial burst of pain.

5. Shoes – poorly fitted and worn out shoes can wreak havoc on your foot. When buying shoes, always make sure that it is the right size and that it provides ample protection especially along the arch. Before buying, try to flex the shoe, ideally it should only bend along the forefoot area and not on the ball of the foot.

6. See a Doctor – if despite all these endeavors, your heel spur is still causing much pain then it is best to seek a proper diagnosis from your podiatrist who can have an X-ray done to accurately assess the source of your heel pain.

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Heal Heel Pain by Exercising

Walking on hard pavements, running on uneven floors and wearing poorly fitted shoes can all adversely affect our foot with us none the wiser. This is precisely why heel pain continues to be the leading foot affliction affecting the most number of Americans annually.

While heel pain for some may not be as debilitating, some are not as lucky. At its worst, heel pain can restrict your movement and negatively impact your way of life. In order to treat this condition, it is important that you first understand how your foot works.

The foot is a complex organ that is made up of bones, muscles, nerves and tissue. Under repetitive strain, the Achilles tendon and ligaments (plantar fascia) supporting the heel can yield to wear and tear resulting in sharp shooting pains and inflammation that is typical of heel pain. While there are a number of medical and orthotic solutions to treat heel pain, exercising has been found to be one of the most effective.

1. Towel Stretch – soon as you wake up, grab a towel and loop it around the ball of your foot. Grip each end of the towel with each of your hand and slowly pull on the towel until you feel your arch stretch while keeping your knees straight. Hold this position for half a minute before alternating with the other foot.

2. Wall Push-Ups – a great way to strength and flex your Achilles Tendon is to perform wall push-ups. Stand facing the wall and place both your hands at shoulder height against it. With one foot in front of the other, slowly bend the front knee while keeping the back knee straight and lean into a stretch. Wait till you begin to feel a stretch in your calf muscles before relaxing. Repeat at least 15 times.

3. Heel Dips – place both your toes firmly on a stair step while allowing your heels dangling off the edge. Gradually lower your heels until you feel your calf stretch. Hold for 30 – 60 seconds before lifting your boots back up.

4. Can Roll – lay a cool soda can on the floor and place it under your arch. Carefully roll it back and forth allowing it to massage your plantar fascia. The coldness of the can will also serve to soothe your tired muscles similar to a cold massage.

5. Alphabet Stretch – this simple routine can be performed whether you are sitting down or standing up so long as your foot can rest on the floor. Using your large toe, simply draw air alphabets on the ground. While this exercise may seem simple enough, this technique can actually do much to strengthen your forefoot.

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Simple and Effective Stretches to Fight Plantar Fasciitis

Plantar Fasciitis is perhaps the most prevalent type of heel pain that affects an estimated 2 million Americans annually and about 40% of the entire population will experience this condition at one time or another.

Owed to the extremely hard and merciless surfaces we walk on daily coupled with poorly fitted shoes and unforgiving high heels, majority of us will develop this condition in time. There is, however, a way by which we can resist plantar fasciitis and one of the best ways to do this is by way of stretches and exercises.

To get you started, we have listed down a few of the easiest plantar fasciitis stretches that you can do on your own at home or at work.

1. Heel Dips for the calf muscle and Achilles Tendons – Stand near a step and place both your toes on its edge with your heels dangling on air. Once you gain your balance, gradually dip your heel lower and hold for a good 15 seconds before pulling it back up again.

2. Towel stretch for the arch – seat on a flat floor and stretch both your legs out in front of you. Grab a towel and wrap it around your forefoot area while your hands grab each end of the towel. From here, slowly tug on the towel closer to your chest while making sure that your knee remains straight. Once you feel your arch stretch, hold for about 10 seconds before relaxing.

3. Wall Stretch for your calf and arch – stand facing a wall and place both your hands against it. Slowly position your injured foot behind you and slowly lean in while making sure that your heel stays flat on the ground.

4. Night Stretches for the heel and arch – if you are already suffering from intestinal heel pain then you are probably prescribed with a night splint to help treat your plantar fasciitis. Even with a splint, you can still stretch your heel back and forth before going to sleep to strengthen your arch and heel each night.

5. Marble Pick up for the foot muscles – place a grateful of marbles on the floor next to your foot. Relying solely on your mountains, carefully pick up each marble and drop them on a nearby container.

Other than performing these stretching exercises, simple home remedies such as giving your affected foot a simple cold massage can help soothe the affected muscles. Similarly, the use of anti-inflammatory medicine and shoe orthotics can also help hasten your recovery from plantar fasciitis.

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Dealing With Persistent Heel Pain

With an estimated 1 in 10 people suffering from it at least once in their lifetime, heel pain is one the most common foot complaints. Typically the pain is most intense after prolonged periods of activity like running or hiking, or first thing in the morning.

If you have heel pain the most likely cause is damage to the plantar fascia. The plantar fascia is a strong fibrous length of tissue which connects the heel bone to the toes. It's shock absorbing function is highly important in the bio-mechanics of the foot.

The damage can occur as a result of the aging process or gradual wear and tear. Continuous stretching of the plantar fascia can also result in micro tears forming in the surrounding tissue, which then leads to heel pain. It is most common in people aged between 40 and 60, but it is also fairly common among athletes and runners.

Other contributing factors are:

  • being overweight
  • having a job that requires you to spend long periods of time standing
  • frequently wearing flat shoes

Heel Pain Treatment

Heel pain normally resolves itself within a year. However this is a long time to wait as it is typically very painful. So, it is advisable to carry out some self help treatments:

Calf Stretches

Tight calf muscles can cause heel pain, or indeed make existing heel pain worse. If you perform calf stretches carefully they can be a great pain reliever. While standing, face a wall and lean against it, with your arms straight. Make sure one leg is bent and the other is straight. You will feel a stretch in the arch of your foot and in your heel. If you can hold this stretch for 10 seconds and repeat up to 20 times for each foot, with time you will experience quite effective pain relief.

Painkilling Medication and Corticosteroid Injections by Your GP

For the more severe cases, this option should be pursued if the other remedies do not work. In most cases stretches and orthotics will resolve the situation, but if all else fails corticosteroid injections may be the way to go.

Orthotic Insoles

Over-pronation, or fallen arches, is a typical cause of many types of foot pain, heel pain included. Proper orthotic insoles have been proven to resolve issues with poor foot biomechanics. If you go for this option, make sure you buy them from a reputable company with good reviews and recommendations.

Rest and Exercise

It is important to have a good balance between exercise and rest. Always remember, your rest is as important as your exercise.

Exercise accompanied by orthotic insoles is recognized as one of the best solutions to this condition. It offers significant pain relief while the orthotics realign the feet.

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Do Your Feet Hurt? Learn About 6 Common Conditions That Cause Foot Pain

Many people experience foot pain from time to time. Sometimes foot pain is caused by something as simple as improperly fitting shoes. In these situations, the remedy for foot pain may be quite straightforward. Other times, foot pain may be a sign of a more complicated medical condition or disease. If you are experiencing persistent and uncomfortable foot pain, it is advisable that you seek out evaluation from a board certified medical professional. While there are a number of conditions that cause foot pain, here are six medical conditions linked to foot pain.

1. Achilles Tendonitis is especially common in athletes and is caused by inflammation in the Achilles tendon located at the heel and back of the leg. Sometimes the burning or throbbing pain from Achilles tendonitis happens quickly but it can also develop over time from repeated use. If left untreated, there is a danger that the Achilles tendon could rupture. Often the pain from Achilles tendonitis is more extreme in the morning, becoming progressively better with increased movement.

2. Plantar Fasciitis is caused by inflammation in the foot. This happens when the plantar fascia, a tissue that spans the bottom of the foot, is overly stretched. Symptoms associated with plantar fasciitis include pain in the heel area and the arch. Sometimes people with higher arches are more prone to plantar fasciitis. Flat feet can also lead to the condition. Custom shoe inserts or orthotics are sometimes recommended as a treatment option.

3. Morton's Neuroma is caused by inflammation of a nerve in the foot, typically in between the toes. This condition is typically associated with sharp electrical pain in the area when walking or running. Shoes that are not wide enough can sometimes cause the nerve between the toes to be pinched, leading to this painful condition.

4. Heel Spurs are protrusions that develop on the bone of the heel which is the largest bone in the foot. Heel spurs may be caused by the biomechanics of the foot including high arches and flat feet and they are often linked to plantar fasciitis.

5. Stress fractures are tiny cracks in the bone. Stress fractures in the feet are typically caused by repetitive use and are common among athletes that engage in high impact activities such as running, gymnastics and basketball. Since stress fractures are caused by overuse, rest is often essential to healing. Stress fractures are common on a number of different bones of the foot including the metatarsals and the navicular bone which is located on the top of the foot.

6. Neuropathy is a condition that sometimes affects the feet causing numbness. It is a nerve based disorder that results in a lack of sensitivity to pain and temperature. People with neuropathy sometimes have difficulty feeling extreme heat or cold. Neuropathy is sometimes a complication associated with diabetes, and if left untreated, it can lead to a variety of other medical problems.

Foot pain can be very frustrating since it can have a major impact on a person's ability to go about daily activities. If you are experiencing pain in your feet, it is advisable that you consult with a board certified medical professional like an orthopedic surgeon . It is a good idea to address foot pain early so that a small problem does not become something more serious.

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How to Improve Your Health in 30 Days

Today people are aging faster than ever. The high stress fast paced lives of the 21st century are putting too much pressure on our bodies. We are eating unhealthy fast food meals, dealing with too much stress commuting and at work, sitting in front of a computer screen instead of exercising and we are not getting enough sleep. Follow these tips to quickly improve your health and prevent aging.

Eat Healthy

The most important thing you can do to improve your health is eat healthy. Your body has evolved to eat mainly protein and fat with a little bit of carbohydrates, however the typical food that most Americans eat are mostly carbs with a little bit of protein and fat. The problem with carbs are that they increase the insulin in your bloodstream. High insulin leads to increased hunger and body fat. High insulin levels are responsible for all kinds of diseases including cancer and diabetes. To lower your insulin level cut out foods with added sugar and grains. Avoid bread, pasta, potatoes, rice, soda, corn, beans and any processed food.

Replace all these unhealthy foods that raise your insulin with healthy meats, vegetables, fruits and nuts, also know as the Paleo diet. These foods give you all the protein, vitamins and minerals that our bodies need. If you follow the Paleo diet then you will lose body fat and have more energy.


It is important to exercise if you want to improve your health. You should try to exercise at least 4 or 5 days a week. It is important to get cardio workouts like running and cycling to improve the healthy of your heart. You also need to lift weights at least once a week to keep a healthy level of HGH and testosterone. HGH and testosterone are hormones that help the body build muscle mass, maintain bone density, slows down aging and avoid gaining fat. Our bodies produce less of these hormones as we age, so it is important for both men and women to weight lift to increase them and prevent aging.


Always be sure to get enough sleep. You should be aiming for 8 hours of sleep every night and never get less than 7 hours. When you do not get enough sleep you release hormones that increase your hunger and cause you to gain weight. When you do not get enough sleep you also produce more cortisol, the stress hormone. Cortisol sends a message to your body to store fat, increase your hunger and burn muscle for energy. It also is known to age people faster.

Getting enough sleep is also important for HGH production. The longer you sleep the more HGH you produce. Taking 5 mg of melatonin right before bed has been shown to increase HGH levels by 157%.


If you want to live a healthy life you need to lower your stress. Humans are not meant to deal with the high stress levels of the modern world. High stress from commuting and work increase your cortisol levels. Try to live closer to work to shorten your commute and do not let work stress you out. Try to reduce your caffeine intake as well because caffeine injects stress on your body and increases your cortisol.

If you follow these suggestions for the next 30 days, you will feel better, gain muscle and lose body fat. You will have more energy and be healthier. Your body will age slower and you will live longer.

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Foods That Cause Constipation – Tips You Must Know

Constipation is mainly caused by a poor diet, irregular bowel movements and lack of fluids. However the cause of constipation in babies, adults and women during pregnancy are different.

The cause of constipation in babies

When babies start to eat solid food, the color and texture of stools become different. When they are breastfed, the stools smell sweet and soft. Since being fed by solid foods, the stools become harder and contain undigested food. Sometimes a baby does not have a bowel movement for a couple of days; the parents may be concerned that their baby is constipated. Afterwards the stools appear and are still soft and smooth, it indicates everything is fine.

Baby constipation is very painful, because they are too small, they do not know how to force the stools out of their body, they cry and do not want to eat. This bout of constipation usually occurs once a baby starts to eat solid food. The digestion system is not fully developed to cope with the solid foods, the baby hold the stools back in the anus, which leads to light constipation. In this case, the parents can feed the baby with more soft and well-cooked food with sufficient fluid as well as fruit juice, such as carrot and orange juices to naturally help the baby's intestines to get used to the new texture of nutrition.

The cause of constipation in adults

The cause of constipation in adults is more complex than babies. What foods can cause constipation?

1. Red meats

Many people are only in favor of red meats, such as beef steak, lamb and pork. They seldom eat the vegetables rich in fiber. Those meats contain protein and fat which are hard to be digested in the intestines; which leads to dry stools.

2. Foods rich in sugar

Many foods contain a huge amount of sugar, such as biscuits and lollies. They are also very dried and oven baked. Lack of fluid and rich in sugar, those characteristics of foods cause adults constipated.

3. Dairy products

Dairy products such as cheese, milk, butter and ice cream can cause adults to become constipated. They are rich in protein and protein is hard to be fully digested if over-ateen, it makes the stomach bloated and full of gas. However yogurt is very special, it contains numerous live bacteria and leads to bowel movements more frequently than normal.

What foods cause women constipated during pregnancy?

When women are pregnant, they have less exercise movements but eat more than normal; they are frustrated by constipation during pregnancy. What foods should pregnant women eat less of?

1. Greasy foods

Stir fried foods are greasy, containing vegetable oil, they are not easily digested. The greasy foods consist of chips, fried chickens, eggs and sausages.

2. Processed and refined foods

Processed and refined foods are hard to be digested also. Foods such as pizza, lasagne, frozen sausage rolls and spring rolls are some examples. It takes more time to consume and digest them for pregnant women because of a lack of physical exercise.

Therefore, pregnant women better eat more vegetables and fruits such as prunes, pears, broccoli, carrots, celery and beans. Those foods make their stools soft, especially a couple of weeks before delivery, those foods also really aid pregnant women in bowel movements, otherwise a dry stool may cause an abortion at an early stage of pregnancy and premature birth at a later stage of pregnancy when they sit fighting against constipation and the excessive air forces cause an unexpected accident to pregnant women.

Overall the symptoms of constipation for babies, adults and women in pregnancy are different, if the causes are predicted, it can be avoided by taking precautious measures.

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Achilles Heel Pain and Discomfort: The Toughest at Its Weakest

Achilles heel pain could be the worst enemy of the most powerful and great tendon in the body, the Achilles tendon. Perhaps what's considered as the toughest tendon could possibly get harmed also. Achilles Heel Pain may appear to anyone who overdoes even the rather basic things like performing the house tasks or going up and down a ladder. The American College of Foot and Ankle Surgeons or ACFAS reports that Achilles tendonitis commonly happens to grown ups and there before instant medical attention needs to be given as soon as signs and symptoms of this particular problem is usually sensitive to prevent more significant harm to happen. Enduring the pain and going for so long without right cure raises the chance of significant weakening of an ankle and will result in the tendon to eventually rip open.

Achilles heel pain (also called Achilles Tendonitis or Achilles Tendinosis) occurs when the tendon is inflated because of excessive strain being put into it frequently for a long period of time. This particular over use and over training of the Achilles tendon may cause it to get small tears in it.

Achilles tendonitis sufferers would likely typically complain of a rigid and sore ankle and pain if it's moved. The pain would be more commonly felt during the morning, and this suffering is going to gradually rise as physical stress on the imputed foot is likewise elevated.

As this kind of damage may happen since usually among the household, a larger percentage of Achilles tendonitis sufferers are usually players of various sports activities whom a lot physical performance is necessary, therefore, frequent excess use of the foot and ankle is expected.

The typical running and jumping that comes with sports activities as well as other recreational activities are the ones generally responsible for causing this problem generally in most players. These people frequently loose their stability while playing sports activities like basketball, tennis or baseball, causing the back part of their leg to be injured.

Achilles tendonitis treatment is usually much like some other tendonitis therapies. It can be managed by the common ice pack treatment, the use of splints, physical therapy and the more recent light therapy remedy. Your physician may well recommend surgical procedure for more significant cases of Achilles heel pain.

As the saying goes, prevention is always better than cure, in order to prevent getting this problem, consistently perform warm ups before any kind of workout.

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Choosing the Right Shoes: Bicycling

There are many different ways to enjoy bicycling; some like to ride casually just to get around while getting a little exercise, some prefer intense street biking, and others choose mountain biking. Because these activities are all so different, there are different styles of shoes that can help you ride more efficiently for each one. Here are some basic guidelines on which biking shoes will work best for you:


For the casual cyclist (this means if you bike maybe five miles or fewer) you may want to consider shoes that are also quite comfortable for walking. You do not really need a specialty cycling pair for this use, but consider shoes which are good for walking outside that will keep you comfortable. A light hiking shoe, or even a very structured, support sandal would work.


If you are road biking you will need a shoe that probably will not be that comfortable for walking, but which designed to enhance your cycling performance. Street biking shoes have very stiff, almost inflexible soles. This maximizes the power that you are transferring to your pedals. You will need a pair that are very light and that have good ventilation. If you would like to ride with pedals that have no clip to hold your feet in, the biking shoes your purchase can have holes drilled into the soles designed to match up with compatible pedals.


Mountain biking shoes will also have very stiff soles, but they will have more flexibility and traffic than your street biking shoes. This is ideal for walking on rugged, potentially slippery trails. They will often have some extra protection for your toes, and a lace-up or hook-and-loop strap system for more adjustability on the fit. There are styles compatible with no-clip pedals, these will have two holes drilled into the soles.

Consider Orthotic Inserts

No matter which type of cyclist you are, you can benefit from a more comfortable ride by adding a pair of custom orthotic inserts to your biking sneakers. It is best to get your orthotics from a company that will do a thorough assessment of your feet rather than grab a pair at the store, because everyone is built differently. A custom pair will be adjusted to each of your feet (separately, because they can be different) according to how you distribute your weight. These can make your rides a lot more enjoyable, as well as making you less prone to injury.

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