Foot Pain Blog

Iliotibial Band Friction Syndrome is the second most common overuse injury among endurance athletes. Also know as Iliotibial Band Syndrome, IT Band Syndrome, and ITBS, it is a common cause of knee pain in runners and cyclists. In fact, ITBS has been reported in up to 12% of distance runners.

The most frequent complaint of ITBS sufferers is pain at the outside of the knee. They will typically report that the pain will come on at a predictable distance and then worsen throughout the remainder of the run. This pain usually goes away at rest. In its later stages, the same pain may begin with other, less stressful activities, such as stair climbing or even walking.

So what exactly is ITBS? The Iliotibial band is a thick reinforcing band of tissue that stabilizes the outside of the thigh and upper leg. When the knee is bent at about 30 degrees, the IT band changes position and moves backward behind a prominence (the lateral femoral condyle) at the outside of the knee. In the simplest terms, ITBS is an inflammation of the outside of the knee from repeated friction as the knee bends. The IT band snaps back and forth across this bony prominence, which makes it become irritated.

There are a number of many know causes and factors contributing to Iliotibial Band Friction Syndrome. People who are bow-legged, a tight iliotibial band, have high arches, or a limb-length discrepancy are more at risk. All of these conditions can increase the amount of shock transmitted through the leg to the knee. This measn that the knee has to absorb all of the additional force by bending more and friction from the IT band results.

So how do you make sure you don’t become the one out of ten runners that will develop ITBS? As with most overuse injuries…avoid overtraining. One study actually found 42% of all ITBS cases to be associated with training errors such as increasing miles too quickly. Nearly half of those cases caused by training errors could be attributed to a single excessive harmful training session.


Other ways to prevent ITBS include the use of custom orthotics to correct for deficits in pronation. If you are bowlegged, have high arches, or a limb length discrepancy, orthotics can correct the biomechanical shortcomings you were born with, increase running efficiency, and help prevent injury. If you have any of the these conditions, avoid shoes that decrease pronation. Do NOT use shoes labeled “stability” or “motion control”.

Stretching is critical to avoiding the initial injury as well as or re-injury. To stretch the IT band, stand with your hand out in front of you, holding onto a surface such as a counter for balance. Cross your right leg behind the left leg. Lean to the left, and you will feel an increasing stretch at the right hip. Hold this stretch for 15 seconds. Perform the stretch three times for each side.

If you do develop IT band syndrome, icing and anti-inflamatories are the usually treatments. The most successful treatments have included immobilization, icing, stretching and a quick return to activity. Interestingly, running at faster pace has been correlated with a lower incidence of ITBS. This is because the higher cadence requires the knee to remain flexed at a higher degree and decreases the amount of friction to the IT band. This being the case, you should shorten your stride and pick up the cadence.

You can prevent knee pain common with ITBS by including IT band stretches in your routine. If you have high arches or are bow-legged, use your orthotics and avoid motion control shoes. Avoid running along on a down-sloping road (such as always facing traffic). Train sensibly and stick to your training program. Do all this and the one out of ten runners who get knee pain from ITBS…won’t be you!

Dr Christopher Segler
http://www.articlesbase.com/fitness-articles/how-can-runners-prevent-itbs-684565.html

Earth Shoes is a shoe company that was started by the Kalso family in Minneapolis, Minnesota, back in the early seventies. Earth Shoes was established at a time when the company was designing and manufacturing for other well-known brands. After an absence of many years from the market it was recently re-launched and the famous “3.7 degrees” is back with a bang.

Since its return to the market, the company has expanded considerably, and these days you’ll find Earth Shoes just about anywhere on the planet. The only thing different from the original “hippy-style” shoe is that a whole new range of footwear was designed and made available to suit changing times and trends.

To keep up with increasing demand, the owners employ many manufacturing companies to do the work. One of the main and most probably the largest factory outlets is in mainland China. Regular contact and communication with these companies ensures that the final product has the quality and style that Earth Shoes is renowned for.

What is “Negative Heel Technology” all about?

“Negative Heel Technology” is basically about the angle at which the front part of the foot is higher than that of the heels. To be precise, it is exactly 3.7 degrees higher. When the shoe was designed, Anne Kalso was not only focusing on comfort and style but on improving the posture as well while the shoe is worn. Bearing in mind that she was at the time also a Yoga instructor, it is not difficult to deduce where the idea came from! Holding the correct posture is of primary importance for the Yoga instructor. Once it is in place and is held there it is not long before an improved noticeable difference is detected in bodily functions. Her idea to incorporate a yoga position into a shoe design has certainly paid off. Well being, health and comfort for her fellow human beings are the primary concerns for this remarkable woman, and she has achieved her aims with great success.

The design of the Earth Shoe allows the heel to dig back while the front is lifted and relaxed. The toes are also comfortably spread. The spine automatically straightens and the stomach muscles pull tight; breathing improves as the head is held straight and the shoulders roll back. Headaches start to decrease and slouching also becomes a thing of the past. Thus it eliminates back pain or any prospects of it. Walking at that angle is similar to walking in thick sand. The calves and thighs get a gentle workout as well. This greatly improves the prospects of ending up with a shapely pair of legs. A better functioning body definitely has a positive effect on the mind as well.

For some people slipping into a pair of Earth shoes will pose no problem. However those that are accustomed to high heels might find it a bit difficult at first to get used to the feet being in the opposite angle. This however depends entirely upon the individual. Exercises usually do the trick otherwise professional medical advice is recommended for those with problem or deformed feet.

The designers of Earth Shoes make use of various professionals, including a podiatrist, chiropractor and biomechanics specialist, to create the ultimate shoe for comfort, health and style. The 3.7 degree negative heel technology is applied to every single pair of Earth Shoes made.

New technology has made some types of Earth Shoes even better, with a special type of gel, called Gelron 2000, placed in the entire foot bed of the shoe. To complement it all, the design also includes arch support in all the right places. This makes it the ideal shoe for pregnant women or anyone who is carrying some extra weight and would prefer a more supportive shoe.

The gel allows the foot to mold into a perfect fit and this lends added comfort. With the gel creating a gentle massage effect the result is that tired, aching feet become a thing of the past. Those who are constantly on their feet for long hours will find this an incredible blessing as the tiredness will be drastically reduced.

Where can you find them?

Earth Shoes has designed shoes that are appropriate for all types of physical activities and exercises. They are hardwearing and relatively cheaper than other similar designer claims. The range of styles also seems to be more diverse as well as very up to date and attractive.

There are many stores that stock Earth Shoes and are therefore quite easy to obtain in the United States. Because of its increasing popularity worldwide it has become available almost everywhere. If there are any difficulties found in obtaining a pair they can always be ordered online.

Jeremy Foster
http://www.articlesbase.com/business-articles/health-benefits-of-the-negative-heel-technology-in-earth-shoes-687250.html

With platform shoes out of fashion it is unlikely that you will find them in the men’s section in any shoe store. Platforms, however, are still available for women and continue to be in fashion. For men who are looking to buy these shoes to gain height there is a better and more respectable alternative, elevator shoes. Men’s platforms went out of fashion almost 25 years ago and today only a few finicky celebrities wear them, for the shock value they possess.

Elevator shoes can increase your height instantly without anyone noticing a difference in your heel height, and the best part is that they are available in a variety of contemporary styles and designs. These height increasing shoes are comfortable and trendy, they do not cause serious health problems like platforms once did. Broken bones, twisted ankles, hammertoes, calluses, and bunions were common occurrences when platform shoes ruled the footwear scene.

However, you need to buy your elevator shoes carefully. Let us discuss a few tips that will prove handy when you shop for a pair of elevator shoes. First, the construction of the shoe should be strong so that it lasts a few years. The different parts of the shoe including the insole and the outer soles should be stitched. If the different parts of the shoe are glued the shoe will not last long. The quality of leather is the next thing you should pay attention to. The easiest way to test leather is by simply touching it. Good quality leather will be soft and supple. Bad quality leather will show minute cracks and will crease easily on wearing the shoe.

You will also have to maintain your elevator shoe if you want them to last longer. Shining your shoe three times a week is recommended. Never wear the same shoe two days in a row, always give it a days rest as the moisture has to dry out. It is recommended that you buy two pairs of elevator shoe so that maintenance is easier. If you happen to soil your shoe, brush it off as soon as you get home.

Last but not the least, it is always better to buy a couple of high-end elevator shoes from a reputed manufacturer instead of having half a dozen inexpensive ones.

Swati Guha
http://www.articlesbase.com/fashion-articles/what-shoes-you-should-look-for-705574.html

Athlete’s foot aka Tinea Pedis, is a foot infection caused by fungi known as Dermatophytes. The fungi infect the outer layer of the skin that has died off.

The fungi that cause athlete’s foot thrive in environments that are warm, dark and moist. Generally the infection, although common, is usually harmless. Before humans started wearing shoes the condition was not widely known.

Here are some of the risk factors and causes associated with athlete’s foot. As this fungus requires an environment that is moist and warm, the wearing of shoes and socks that are not well ventilated, and that could harbor perspirations, are ideal for the Dermatophytes to quickly multiply and cause you to suffer athlete’s foot.

If you come into contact with surfaces that have the fungus on them, such as the floors of locker rooms, showers and swimming pools, you could contract the disease. You may have figured out already this most common source of the infection was what lead to Tinea Pedis being called athlete’s foot. There are other ways to come in contact with the fungus such as wearing the shoes of someone who suffers from it.

The typical symptoms of athlete’s foot can include peeling and scaling of the skin between the toes. This often does not have pain, itching or odor associated with it. The infection may also present on the bottom of the foot in the “moccasin pattern” with blistering, redness and scaling on the soles and possibly on the up side of the foot.

If the condition is not treated, a secondary infection caused by bacteria could develop. The fungus can set off a reaction in the cells that causes the tissue to breakdown; resulting in skin that is soggy, and areas between the toes that can become eroded and weakened. In very serious cases, webbing between the toes will become soft, white, and soggy; causing severe itching that maybe accompanied by a foul smell. If the condition gets worse, the skin in the webbing may crack and even ooze which provides the entry for opportunistic bacteria causing the secondary infections.

If you already have a condition that compromises your immune system, or you have diabetes, with difficulty fighting off infections and you contract Tinea Pedis you are at risk of developing a serious case of athlete’s foot. This can also provide an easy path for secondary infections from other organisms.

 

If your feet develop serious redness or swelling, or areas of pus, or they hurt badly you should contact a health care provider or you can use the natural remedies href=”http://www.brenfisher.com/yeast/”>you can access here  to prevent this from happening.

Bren Fisher
http://www.articlesbase.com/diseases-and-conditions-articles/athletes-foot-aka-tinea-pedis-risk-factors-and-symptoms-673339.html

How to Get Through Post-Breakup Pain

Whether your goal is to get your ex back or just move on, life after a breakup can be really difficult but it is doable. Sometimes things may not look too great, but stay positive! With the right plan and a few tips under your belt, you can get through this mess and come out on top!

Here are a few words of advice for you:

1. Don’t let your breakup pain incapacitate you. Too many people waste their lives away by slogging around like the entire world is covered in three feet of swamp sludge. Open up the blinds and let some light into your life. Get up and get out, make sure you continue to live your life like you’re living for something!.

2. Drugs and alcohol are NOT a solution to your grief and misery. If you turn responsibility for your happiness over to them, you won’t be happy with how they treat you. Sure they may dull the pain for a little while and help you forget for those precious few minutes…but it’ll never be enough and the pain will just come flooding back. Seek out other, more constructive distractions.

3. Try to keep from making any more contact with your ex than is absolutely necessary from unavoidable circumstances such as if you two work or have classes together. Continuing contact will only give you more opportunities to weaken your position, whereas being away from each other will allow you both time to reorganize yourselves and even give your ex some time to miss you.

4. When trying to accomplish a goal, reason usually is better than emotion. Make a well thought-out plan and don’t let your feelings get the better of you and make you stray from it! Letting your emotions go usually spells trouble in these situations.

5. If your ultimate goal was to get your ex back, you may end up having to accept that it may not happen. You two just may not be right for each other, and it’s both selfish and self-destructive to cling to someone who needs to move on. The majority of relationships can be saved, but there are times when you have to take a second look at what’s best for both of you.

Just break up? Get instant relief from break up pain and a proven plan to get your ex back.

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You will also learn how to reverse the situation if you have already done those things that should NEVER be done.

kanetohman
http://www.articlesbase.com/dating-articles/how-to-get-through-postbreakup-pain-741970.html

As with all things, there is a right way to go about working for a flatter midsection, and several wrong ways. Working out the wrong way can lead to no physical improvement or worse, serious injury. When doing stomach exercises or any other exercise, be sure to consult a professional, warm up properly, and remember the following tips.

Keep Your Knees Up
When doing crunches, you want your knees to bent and your feet flat on the floor so that your knees are centered and pointed upward. Keep them centered and up, not to one side. If you drop your knees to one side, you are unnecessarily compressing your vertebrae, which can lead to a painful back injury.

Sit-Ups
Traditional sit-ups actually do very little for the abdominal muscles. Even when done properly, the strain is mostly on the hip muscles. There is also the tendency to pull the torso up with the arms, which of course is not the point of the exercise. Further, when sit-ups are done very quickly, as people have a tendency to do, it is momentum that mostly forces the torso up and down, rather than any muscle groups. The crunch is a good alternative to old school sit-ups.

Straight Leg Lift
Another traditional “stomach exercise,” this move actually works the lower back more than any muscles in the midsection. This is also another way to put strain on your back, possibly leading to injury.

Too Many Reps
There is never a need to do more fifty reps of a stomach exercise. If fifty reps is not giving you results, doing more than that will not help wither. As you build strength, if you feel the need for a bigger challenge, try a more difficult exercise as an alternative to adding reps.

Sleeping
Believe it or not, how you sleep has an effect on your stomach exercise routine. If you sleep in a position that cause back pain, it will make it much more difficult to work on your midsection in the morning. Sleeping mostly on your stomach is one of the best ways to cause back pain, as it forces your back to arch, often resulting in annoying back pain. The best way to avoid this is to sleep on your back with a pillow under your knees. This will help keep your vertebrae in line, prevent back pain and allowing you work out pain free in the morning.

No Resistance
All stomach exercises need resistance to be effective, whether it comes from a resistance band, an exercise ball, or just gravity. Exercises that do not use any resistance, such as standing broomstick twists, will not be beneficial to your midsection. The good news is that this particular exercise will not do any harm and is actually a good warm up for your trunk. Just do not expect it to flatten out your stomach.

Proper exercise technique is important. These are just a few tips to help you avoid wasting time and potential injury. Be sure to research thoroughly before beginning a new exercise, and always consult your physician before beginning any physical fitness routine.

Nicholas Tan
http://www.articlesbase.com/sports-and-fitness-articles/stomach-exercises-six-poor-stomach-exercise-habits-687569.html

Massage is all a matter of touch. We are all sensual beings and as a result our bodies respond well to massage and human contact. When there is touch, more healing takes place.

Massage is commonly used to induce general relaxation, so that any tension or strain experienced in the rush of daily life can be eased and eliminated. It is found to be very effective, working on the mind as well as the body. It can be used to treat people with hypertension, sinusitis, headaches, insomnia and hyperactivity, including people who suffer from heart ailments or circulatory disorders.

Massage is known to reduce heart rate and lower blood pressure. It calms the nervous system as it reduces feelings of anger and anxiety. Massage stimulates the brain to produce endorphins, the body’s natural mood enhancers and pain suppressors. Stress hormones such as cortisol are reduced as “feel good” hormones such as serotonin are increased. An overall feeling of well-being can be produced in just one massage session.

Massage therapy is a therapeutic technique that involves manipulation of the soft tissues of the body. It is the calming, therapeutic process of kneading, stroking, and pressing the different areas of the body. It is used to alleviate pain, relieve stress, tension, or to relax, stimulate, and tone the body.

One big advantage to a massage is stress relief. Stress is probably the most common reason why people get massages. Your muscles hold a great deal of tension. Tension that is released during a massage. The stress relieved does not come back as soon as the massage is over, there is a long lasting effect. Massage also has a positive effect on blood pressure.

Pain Relief: Another benefit of massage therapy is the fact that it can loosen those tight muscles especially if you frequently have cramps on your legs. Regular massage sessions can also relieve you of your tired and aching muscles. This is especially useful with people who are into sports or those who live the active lifestyle. It improves blood circulation especially to the bodies exterminates.

Massage therapy has also been shown to greatly relieve stress and some of the physical symptoms associated with it. This includes a decrease in overall anxiety and respiratory rates, an increase in white blood cells which helps to kill viruses before they have an opportunity to truly invade the body, and a great benefit to the body’s immune system.

Some benefits of massage are : soothing, relaxing, healing, ease tensions, improve blood circulation, ease stiffness and pain, enhance well being, improve mental health. Therefore, these benefits of massage are expected to even help athletes by enhancing performance and reducing injury risk.

There are many health benefits from a massage from a trained therapist or a massage recliner. A trained massage therapist knows how to get the kinks out of your back and relieve the muscle tension from everyday stress. Massage recliners have superior technology and do more than rub your back. New models from Human Touch, iJoy, Panasonic and Sanyo can also massage the legs, feet, arms and shoulders.

peterhutch
http://www.articlesbase.com/wellness-articles/health-benefits-of-massage-therapy-therapy-benefits-691133.html

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