HEALTH AND FITNESS TIPS FOR ALL

By Yoli Morris

Beauty is pain - just ask the woman strolling down the Park Avenue with 4 inch heels on. Sure, she's been walking in those toe smugglers for almost thirty minutes, but switching them out for a more comfortable pair of walking shoes would be a crime against fashion humanity! You would be hard pressed to try to separate a woman from her heels - and you may not have to. There are steps that women can take to ensure that their feet are well taken care of in the midst of wearing beloved high heels.
Wearing shoes with a high heel is not necessarily a bad thing as long as they are worn infrequently and for short periods of time. It is when high heels are worn continuously that they can definitely become harmful. A common cry of calf pain when switching from high to low heels is often heard. This is due to the shortening of the calf muscle when you wear nothing but high heeled shoes.
To insure that you avoid total foot discomfort after a long day in heels, wash your feet daily. You are not required to spend an inordinate amount of time soaking your feet as long as you pay extra attention to your feet while in the bathtub or when showering. After washing your feet, dry them thoroughly and gently making sure not to spread your toes too far as they may crack or fissure between the toe webs. At this point, sprinkle a good foot powder between your toes.
Because your feet are in a cramped state throughout the day, your muscles weaken and the bones of your foot do not stay in place. Following this simple exercise for your feet can help alleviate and prevent major discomfort:
Sit on a chair with your legs extended out in front of you. Insure that your knees are stiff and that your heels are on the floor. Next, grip the floor hard with your toes. This helps to flex your toes. Follow this motion by raising your toes toward the ceiling. Continue the gripping and extending toes motion to loosen muscles.
Following these simple steps will make all the difference between having happy feet or a cracked and broken monstrosity hiding underneath 4-inch black patent leather Jimmy Choo's.

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By Ingrid Palmer

Are you suffering from damaged skin? Learn how to heal damaged skin safely and effectively the natural way. If your skin has been damaged due to much sun exposure, smoking, environmental factors such as wind, heat, cold climatic conditions or just general neglect. There is hope of having smooth skin if you do the right things.
Your skin needs nourishment in order to be healthy. If you want healing from the inside, which is really what is needed then you have to provide your skin with lots of vitamins and minerals.
Your diets should be rich in antioxidant foods such as fruits and vegetables. Antioxidant will help to fight free radicals which are one of the major culprits of damaged skin. You should also ensure you are getting enough Omega 3 fatty acids in your diet. Eating a serving of fish twice weekly will help to obtain this. Fish such as tuna, trout, mackerel, salmon and hoki are high in Omega 3s. If you do not enjoy eating fish, try taking a high quality Omega 3 fish oil supplement. This will go a long way in boosting your skin's appearance.
A very important step towards healing damaged skin is to avoid chemical laden products. Most of the products advertised on the market today contain artificial synthetic substances such as alcohol, parabens, dioxane, fragrances and toulene. Most of these will dry your skin causing irritation and wrinkles to form. Look for natural ingredients in any skin care product you purchase.
It cannot be stressed enough that way to true healing and rejuvenation is to always find and use all natural organic products. Natural substances works well with the natural oils and proteins of your skin therefore you will not have to worry about any harmful side effects. Your skin will be looking beautiful, smooth and vibrant.
Some ingredients that have worked wonderfully in skin care products are Active Manuka Honey, Natural Vitamin E, Babassu, Avocado oil, jojoba and grapeseed oil. Cynergy TK and Phytessence Wakame. These have been proven to work effectively in restoring your skin glow and tone making it smooth and supple.
Don't opt for cheap filler ingredients that claim to be natural look for a high percentage of the natural ingredient before you make any purchase. Carefully read the label of any product to ensure it does not contain those harmful ingredients I mentioned above.
The only way to learn how to heal damaged skin is to stick to a healthy lifestyle and use natural products that will moisturize, build collagen and repair your skin from the inside out.
If you would like to learn more visit my website and sign up for my 5-part mini anti aging course. It will show you how to achieve beautiful skin.

Article Source: http://EzineArticles.com/?expert=Ingrid_Palmer

By Mark Bromson, M.D.

A patient named Richard recently came to me for what he described as pain in his heel. His story is not unlike others I've heard and I believe it's worth repeating in his own words:

"I'm a construction worker and have to be on my feet most of the time. My feet never gave me any trouble until a few weeks ago when I had to carry lumber up and down stairs several times a day. After about a week on the job I noticed pain in my heel to the extent that I could barely walk. I had a vacation coming up so I thought I'd give it a rest to see if it got better. But it's just as bad and even worse first thing in the morning. What can possibly be causing it?"

Heel pain happens to be the most common foot problem and affects two million Americans every year. When you consider the amount of stress you put on your feet on a daily basis by just standing and walking, it's amazing there aren't more feet problems. Injuries to the ligaments, muscles, and tendons of the legs produce painful conditions that can also plague your feet.

Richard's case is not unusual. As a guy in his upper 50's who has worked in a physical job most of his life, he depended on his feet to keep him going. After years of pounding his feet finally said, enough! Most people take their feet for granted. Let's face it; unless you have pain in every step, you happily go about your daily activities without consideration for the harm you might be doing to your poor feet.

Why is your heel the most likely to be affected? As the largest bone in the foot and the part that absorbs the greatest amount of pressure, the heel often hits the ground at increased velocity especially during high impact aerobic activities. The pain can occur in the front, back, or bottom of your heal. Some of the most common symptoms are:

• Morning Heel Pain - Although staying off your feet will relieve the pain temporarily it returns promptly when weight is placed on your feet for the first time in the morning pain.
• Tenderness and Swelling - This can be the first sign that something is wrong. Many people don't realize that they have an injury until they feel tenderness and swelling in their heel.
• Localized Pain - Indicating where the pain is felt helps to determine what the problem might be.
• Numbness and Tingling - This could indicate a pinched nerve or a heel spur interfering with nerves functioning properly in the heel.

What Can Possibly Be Causing The Pain?
When patients like Richard complain of heel pain it is important to gather as much information about lifestyle and overall health issues. There are several risk factors that may contribute to foot pain such as obesity, diabetes, standing on your feet most of the day, suddenly becoming very active, or having flat-feet or a high arch.

Aging also plays a role in developing heel pain. As you get older, the fat pad on your heel becomes thinner and can't absorb as much stress from walking or running. Additional shock can damage the plantar fascia and cause it to swell, tear or bruise. Other factors include:
• Shoes - How your shoes fit and support your feet is extremely important. Ill-fitting shoes can put pressure on your heel, add strain during movement and cause misalignment throughout the foot.
• Exercise - Athletes often overdo it and find themselves adding strain to the heel of the foot. Taking the proper precautions before and after workout, wearing supportive athletic shoes, and gradually warming up to a more rigorous work-out can prevent possible injuries.
Some common medical conditions affecting heels and feet include:
• Plantar Fasciitis - This is the most common cause and occurs when the ligament that runs the length of the bottom of the foot (plantar fascia ligament) becomes inflamed due to a tear. Pain is usually felt in the front underside of the heel as an indication of plantar fasciitis.
• Heel Spurs - These are pointed, bony fragments that extend from the heel and point forward toward the toes. When the spur tears through tissue and nerves of the foot pain can be excruciating.
• Achilles Tendonitis - in this condition, the tendon along the back of the heel and ankle (Achilles tendon) tears and becomes inflamed causing pain in the back of the heel.
• Severs Disease - Common in children ages 9-15 this condition sometimes develops from strenuous physical activity. It causes pain in their feet, particularly their heels. Pain in the lower back portion of the underside of the heel can signal the development of Severs Disease.
• Metatarsalgia - A condition affecting the ball-of-foot area which becomes inflamed often caused as a result of wearing high heeled shoes.
• Tarsal Tunnel Syndrome - This condition is similar to carpal tunnel syndrome of the wrist but in this case it is the tibial nerve that becomes pinched causing inflammation and pain.
What Can You Do About Heel Pain?
There are some very simple things you can do for heel pain. If you are a runner or do high impact aerobics, cut back on your workouts, at least temporarily. Ask your doctor about using inserts for your shoes called orthotics that help support your feet. If you are overweight, try losing a few pounds to relieve some of the pressure on your feet. If you have to stand for long periods of time, place some type of padding on the floor where you are standing. This helps to provide a cushion to lesson your heel pain.
Stretching exercises are also beneficial and should be done at least twice a day. Stretching should be done with slow, gradual movements...no bouncing. Stand with your hands against a wall and your painful leg slightly behind your other leg. Keep both heels on the floor and slowly bend both knees, holding the stretch for 10-15 seconds. Repeat 6-8 times a day.
Over the counter pain medications may be helpful such as Tylenol, Aleve, or ibuprofen to help with the inflammation and to ease your pain. Consult your doctor before taking any medication.
Treatments for heel pain are effective in 90% of patients who seek medical help and take the necessary steps to relieve their discomfort. Remember to see your doctor when you feel the first sign of pain to effectively treat the condition and keep it from returning. As for Richard, he is back on his feet with new orthotics fitted to relieve the pressure on his heel. Don't wait if heel pain is your problem. You too can be up and running again in no time!
Mark Bromson, M.D.

By Larry Huppin, DPM and Doug Hale, DPM 

Many people experience back of heel pain where there is swelling and a sore heel in one or both feet. When this happens, the back of the fott hurts when walking, running, or standing. A person may notice a bump at the back of the calcaneus, swelling and enlargement of the heel bone, and an area that is tender to the touch. Pain is most likely due a common cause, which include Haglund's deformity (a "pump bump" or bump on the heel bone), Achilles tendonitis (swelling in this tendon), Achilles Calcific Insertional Tendonitis (increased bone formation where the Achilles attaches into the heel bone) and Retrocalcaneal bursitis (a fluid filled sac). In each of these foot conditions there may be swelling and inflammation with posterior heel pain. Some people walk with a limp due to severe heel pain or find it hard to take longer strides.

Steps to Eliminate Back of Heel Pain
If you suffer from this problem, it's important to make every effort to treat it conservatively. In most cases, it's possible to avoid surgery, which has long recovery times and risks of complications. Here are some suggestions to try:

Wear the right shoes: Tight shoes or high heels can contribute to severe heel pain, so avoid these types of shoes. The shoe pressure often makes the pain worse and can even make it harder to stand or move. Instead, a roomy shoe with a slight to moderate heel lift is a better choice. These shoes help reduce the stress on the tendon. Also, avoid walking in bare feet and wearing flat-soled shoes.

Use custom orthotics: Several studies have shown that custom orthotics helps people who have back of heel pain. Custom orthotics are fitted to the foot and inserted into the shoe for a better fit and alignment of the heel. These devices can decrease tension or a "twist" on the Achilles tendon.

Stretching and strengthening exercises: The calf muscle and Achilles tendon area should both be stretched on a regular basis. There are also specific types of strength exercises to try. A podiatrist can help determine whether strengthening the Achilles tendon might be beneficial.

Wearing a walking boot: This device is for severe morning pain to help calm the area. It keeps the foot immobilized for a short period of time.

Anti-inflammatory medications: If posterior foot pain is a problem, anti-inflammatory medications can temporarily reduce the swelling. While this treatment doesn't cure the underlying problem and should be used short-term, it will make the pain more tolerable. After that, a treatment plan can be developed with a podiatrist.

Lose weight: Losing weight can be the most effective treatment. This is because carrying extra weight causes the Achilles tendon to experience forces equivalent to many times body weight during regular, daily activities. If weight loss is a likely cause of posterior foot pain, make a concerted effort to work with a nutritionist, trainer or doctor to take off the pounds.

Article Source: http://EzineArticles.com/?expert=Larry_Huppin,_DPM

By Vincent Rogers

How is Heel Pain Treated?
Treatment for heel pain should always begin with calf stretching exercises. You should be seen by a physiotherapist who will show you precisely do calf stretching exercises properly and effectively. Simple orthotics can be beneficial. Simple heel cushions alleviate pressure from the sore part of your heel. It is advised that you try first line treatment for two to three months before seeking further treatment. For eight to nine out of ten patients with heel pain, stretching exercises and in some cases orthotics, are sufficient to ease the pain.
For those who are still in significant pain despite trying conservative treatment, it is recommended that you ask your GP to refer you to a foot and ankle specialist. They will assess you and may consider the following treatments:

• Extracorporeal shockwave therapy
• Non-steroid injections
• Surgical calf stretching

How is Heel Pain Assessed?
A consultant orthopaedic foot and ankle surgeon undertakes a full examination of your foot. You should also have an ultrasound scan. Specialist services can assess for a process known medically as neovascularity. This means that the scan shows there are too many small veins feeding the tendon, perpetuating the swelling and pain. Small nerves follow the vessels. If this is the case, injections are helpful.
About Shockwave Therapy for Heel Pain
Each session takes about 15 minutes. Patients lie on their front while the shockwave is applied with a machine which is a little like a small pneumatic press. Patients experience some discomfort during the procedure and there may be slight redness on the skin after treatment. More rarely, the heel pain becomes slightly worse after treatment before getting better. A total of three sessions are required, with intervals of no more than one to two weeks between each session.
How Does Shockwave Therapy for Heel Pain Work?
It is understood that shockwave therapy works in two ways:

• Shockwaves cause micro damage to tissue in the affected area and in so doing, stimulate healing
• The treatment has a direct effect on the nerve endings which make them less sensitive and therefore less likely to transmit pain

The benefit of shockwave therapy for heel pain is often not felt until after the third session. The treatment works well for 80 per cent of patients. The effect of the treatment is usually permanent and there is no need to return for further sessions at a later date.
NICE (National Institute for Health and Clinical Excellence) recently evaluated shockwave therapy for heel pain in August 2009. The recommendation was that the treatment is effective and should be offered, providing centres audit their results and inform patients of possible side-effects.
Surgical Calf Stretching
Known medically as Gastrocnemius Release, surgical calf stretching is an established procedure, for the treatment of heel pain. It is carried out as a day procedure and is minimally invasive, using a very small incision behind the knee. Surgical calf stretching is a way of stretching the tight calf muscle in a very controlled way and allows release of strain from the affected heel area.
Non-steroid Injections
Only non-steroid injections should be used for heel pain. This is because repeated steroid injections may lead to an increase risk of Achilles rupture.
Non-steroid injections are particularly helpful for people with neovascularity, when the Doppler scan shows there is a large number of small veins feeding a swollen tendon and perpetuating the pain. A course of three injections is normally given, with several weeks between each injection. Injections are carried out under ultrasound guidance to ensure the injection reaches the target area.

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