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How to Save Your Back and Have Happy Feet

How to Save Your Back and Have Happy Feet

Product: Varidesk

Price: $395.00

Cheapest Place to Buy

Rating: 9 Out of 10

Introduction

How to Save Your Back and Have Happy Feet with a Varidesk

How to save your back and have happy feet can be a difficult thing. Just consider these frightening statistics: sitting for more than three hours per day is responsible for 3.8%—or approximately 433,000—of all deaths worldwide every year.(1).

31 million Americans will experience low-back pain at any given time. (2).

On the other hand, excessive standing is just as detrimental to long-term health as excessive sitting. According to the Bureau of Labor Statistics (BLS), of the 917,060 private industry nonfatal occupational injuries and illnesses involving days away from work during 2013, 22 percent (202,280 cases) involved injuries to the lower extremities.  More than 89,000 (43 percent) of these cases involved injuries to the ankle or foot. (3).

Bureau of Labor Statistics

That’s a lot of people with sitting and standing related injuries, isn’t it? And yet most people completely ignore these statistics. They think there’s no way a serious back or foot problem could happen to them. But just ask the large number people who’re affected by these problems, and they’ll tell you that it can and does happen. And they’ll also tell you the best thing you can do is be prepared.

That’s what this post is about.

In just moments you’ll find out how to protect yourself from becoming a statistic. Read on and I’ll show you how the Varidesk can answer the tricky question of how you can effectively alternate between sitting and standing so that you end up getting only positive  health results. For example, standing will help you maintain a strong core and posture. This goes a long way in helping you reduce back pain—something especially  important if you are a runner. That said, excessive standing, for reasons mentioned, can result in foot pain.

The answer then is having a good balance between standing and sitting.

Let’s Get The Gist on Using Varidesk

Varidesk is a Texas based furniture firm that focuses on height standing and adjustable desks. They have become popular due largely to their heavy advertising across magazines, TV, and the web. Generally misspelled as “Veridesk”, they entered the industry with a desk converter that permits you to include their changeable height riser to an old desk.

They also included a standalone desk that is built as a full adjustable height desk.

Tips on Standing Desk
Great Standing Desk

Varidesk will replace the way you work. This height-adjustable desk places on peak of your existing desk and permits you to do your job from either standing or sitting position. This neatly gives you the balance of enough sitting and standing. Your back and feet will love you.

How Much Support Does Varidesk Provide?

Some people worry a lot about their computer. In fact, some people pay more attention to their computer than their significant other—but that’s a different story. Any way, you don’t have to worry about your computer taking a tumble and ending up as expensive trash. The Pro plus 36 is sized to entertain those with multiple monitor setups or big workspace requirement. It can hold up to 35 lbs. with simplicity and stay stable and sturdy even at its completely extended height.

How Does The Varidesk Work?

 

The 2 tiered design with separate mouse/keyboard deck provides you  with plenty of room for accessories. This gives you the convenience of never having to move any component when lowering or raising your Varidesk.

How Long Does It Take to Use?

Ever have a situation were something that was suppose to be quick to use actually  takes you longer than advertised—like forever? Well, you won’t have that problem with the Varidesk. Like all famous models, the height-adjustable Pro plus 36 specs permits you to lower and raise it almost effortlessly in only seconds. It comes completely assembled and ready to use – just locate it on top of your desk and you are ready to go.

ing

tips on unpacking your standing desk
unpacking your standing desk

Why I Recommend The Varidesk

My mother, who is a back pain sufferer and the inspiration for my website, gets frustrated because foods she once enjoyed now make her sick—the preservatives interfere with her medication. Unfortunately, it seems that often a solution to solve one problem creates another. That’s why I strive to provide  answers that match the multifaceted nature of back and foot pain. I think the Varidesk does just that.

Product description

  • Height-adjustable to eleven different locations for wonderful comfort. Remains powerful and steady even when completely extended.
  • Varidesk standing desk pro plus 36 is designed to entertain those with twin-monitor setups or bigger workspace needs.
  • The 2 tier design offers you an upper display area for your monitor, and a best lower keyboard and mouse deck.
  • Comes completely assembled right out of the box- no assembly, or tools, or installation needed.
  • Uses varidesk patented spring-loaded exciting mechanism to simply lift up to 15.8 kgs or 35 lbs in three seconds, permitting you to sit down and stand up without breaking your focus.

Product features

  • Lifting keyboard deck
  • Switches from sitting to standing place in seconds
  • Spring-assisted left mechanism
  • Ergonomic design that manage to most users heights
  • Fits most desks in any cube or office
  • Best for twin monitors or docking stations
  • Completely assembled, simple set-p
  • Holds up to 35 lbs of weight

Varidesk Pro plus 36

Pros

  • Includes the flexibility to enable you to stretch/stand your legs by simply lifting your desk into positions that lets you do your job in standing position.
  • The weird back tension/pain from sitting badly will lessen and  some users have reported  that  it  goes away completely.
  • The desk in sitting mode works well. It about a 10cm rise to PC from the desk. This means you are in the right  position not to strain your neck when sitting and looking at the display.
  • Varidesk build is sturdy and comes  pre assembled.

Cons

  • Some users found the desk not high enough.
  • Some users found it a bit heavy when they first lifted to put on old desk.

Varidesk is a Best Seller

Why is pro plus is so popular? Well, lots of reasons, in general customers say it is because they want to purchase a standing desk that is just right in price, size, and design.

First, they love the 36-inch display surface that is broad enough for 2 monitors plus some things and papers.

The 2 tier design is also  a big  hit because lots of users like a desk that has a desk and keyboard tray that sits lower than the screen area.

Then there is the reasonable price as well as the usual best stuff that comes with owing a Varidesk.

Very simple to use

To lower or raise your Varidesk, only lightly grasp the fast-release handles and slowly pull up or push down – the spring-supported lift does most of the job for you. Replacing positions is super smooth, really easy, and it just takes three seconds. No need to complicate things with gears, buttons or electrical parts.

Give Your Old Desk New Life

When you buy a varidesk, it will provide new life to your old desk and you can also adjust this desk with your old desk.

Measure your desktop and think about how many accessories and monitors you will need area for. As long as the base feet of the Varidesk will fit on the area of your present desk, you are in business.

Pro plus 36 is the full package, a completely adjustable, top standard standing desk that is easy to purchase, use and set up, and does not need all new furniture or hard insulation.

Conclusion

The whole point of this review was to help you understand how a solution for back and foot pain relief would work.

Indeed, you started out thinking that excessive sitting is detrimental to your long term health.I hope by now that you’ve come to realize that excessive standing can be just as detrimental. The answer is to have a solution that  provides a balance of sitting and standing. Varidesk is such a solution.

  to save your back and have happy feet!

 

If You Like This Website Click Here To Create Your Own Website For Free

https://healthybacksupport.com/shop

I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

 

References:

1.American Journal of Preventive Medicine: “All-Cause Mortality Attributable to Sitting Time” Volume 51, Issue 2, Page 253-263

2. Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.

3. BLS Nonfatal Occupational Injuries and Illnesses Requiring Days Away From Work, 2013, Table 5, Private Industry

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Healthybacksupport.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com Certain images that appears on this site comes from Amazon Services LLC. Amazon. This content is provided ‘as is’ and is subject to change or removal at any time.

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How to Design a Strategy and Save Your Feet

How to Design a Strategy and Save Your Feet

If you think standing up on your feet is always better than sitting, then you may be surprised to discover that you’ve been mislead. The truth is that  your occupation can contribute to foot problems. For example, constant walking on hard, inflexible surfaces can exacerbate joint damage. You need to design a strategy and save your feet.

tips on checking for damaged joint
Checking for damaged joint

But it’s not your fault if you’ve been believing that standing is always better than sitting. Or perhaps even making the assumption that the negative  effects of sitting means that there can only be positive  results from standing. That’s because all over the internet you can catch the trending buzz phrase “ Sitting is the new cancer”. I, myself, have written about how bloggers are damaging their  backs by spending too much time sitting.

Looking at The Broader Picture

Have I changed my mind about the ill effects of too much sitting?

No. A strong core will alleviate back and foot pain, and constant sitting for long hours will over time weaken the core and thus increase the occurrence  of back and running related pain. That said, there are some occupations where extensive standing is a danger  to one’s health. Perhaps you are a recreation runner who has just gotten a job as a nurse. This will apply to you.

The good news is that it’s not too late to repair the damage when it comes, turn things around, and start getting better results with better information.

It  starts right here, right now, since you’re about to discover how to apply knowledge  about running injury prevention to remedy your foot pain at work.

Let’s get started…

Runner’s Training Error and it’s Relationship to Nurse’s Long Shifts

If you have read my previous posts, then you know that one of the biggest causes of running related injury is training error. This is a situation when a runner pushes herself or himself too hard and doesn’t allow time for muscle recovery. This can result in a set back in any gains made by training because of damage caused by such stress to the feet or knee.

Now take a look at what a study on nurses shift reveals:

A 2006 study of 2,273 nurses showed that more than half of those sampled reported they typically worked 12 or more hours per day, some over 13 hours. A third reported working more than 40 hours per week, and/or six or more consecutive days, periodically. Many reported working extra shifts on scheduled days off and vacation days, working through scheduled breaks, working more than one job, and working rotating shifts that interfered with sleep schedules. Many nurses reported working 50 to 60 hours per week and up to 15 hours per day with insufficient time for rest and recuperation between shifts.(1)  https://www.massnurses.org/health-and-safety/articles/miscellaneous/p/openItem/1358

 

tips on nurse's long hours
nurse’s long hours

The essence of running error is that if your body is not repairing itself then most likely it is breaking down. Thus it’s not a big leap to realize that nurses who work long hours on their feet also put their  body through a lot of stress. This makes them vulnerable  to “substantially more injuries to lower extremities”  (2) ( Massachusetts Nurse Newsletter October 2008 Edition).

We are Talking About Things Like Pain in The Legs, Knees, and Ankles

tips on aching feet
checking for aching feet

Thus  one of the things that you’ll have to include in your strategy to safe your feet from pain is to adjust your shifts so that they  don’t interfere  with sleep schedule. This may mean saying no to working extra shifts on scheduled days off or vacation days. Yes, this may mean less money. However, in the long run your health may be worth  a  lot more.

Repetitive Walking on Concrete-like Surfaces Will Cause Plantar Fasciitis

As I reported in previous  posts, the type of  surfaces has a big impact on the intensity of running related injury. A runner who runs on concrete is far more likely  to put stress on his or her feet than one who runs on grass and thus suffer more heel pain.  We can make a similar observation  when we note that constant walking on hard, inflexible surfaces can exacerbate joint damage and often result in plantar fasciitis.

A good question that you’ll need to ask yourself  is this: what is the percentage of nursing time you will walk on non-carpeted surfaces?

Remember  that the longer you walk on non-carpeted surfaces, the more likely you are to experience plantar fasciitis. One nurse put it this way:

“ I love nursing but after  a twelve hour shift my feet hurt. After night#2 my feet and ankles hurt and by  night # 3 I just want to cry…”

If you don’t want to cry or give up the job, your strategy should include reducing the percentage  of time you  work on non-carpeted surfaces. So let’s  say you presently work on non-carpeted surfaces 90%—100% of the time. You’ll now want to reduce the percentage to get it closer to 0%.

Choosing The Right Gear

As I have mentioned in a previous  post, When the foot strikes the ground during running the ground produces a force back against the foot. This force is focused mainly on the foot and ankle then continues through out the leg and body. This means that a runner needs shoes that can act as shock absorbers.

Let’s Connect This To Nursing And Shoe choice

wearing the right nurse's shoes
nurse’s shoes

Most runners are advised to change their shoes every six months.  If they are heavy, even sooner. It turns out that this is the same advise given to nurses. Shoes should be changed every 500 miles or 800 kilometers. For a healthcare professional working 40 hours per week on her feet, this equates to about a couple of times a year (every six months). Those who are heavier or who are struggling with pain or injury might need to change their shoes even more often (every three or four months).

Dr. Peggy Malone is a chiropractor and athlete who helps other athletes to overcome injury and get back to their  sport. She makes the following statement:

“When a patient comes to my office with a new symptom such as knee pain, shin splints, heel pain, hip pain or back pain, one of the first things I ask about is the age and mileage of their shoes. Since shoes can appear to be in good condition but fail to provide adequate support, this is often a reason for a new injury.” (3) Miscellaneous

Moving violations: negative impacts of standing and walking in nurses’e health 10.15.2008

You thus need to understand how often you purchase new work shoes

  • About every 6 months
  • About every year
  • About every 18 months

You should set a goal of purchasing  new shoes much closer to 6 months than to 18 months.

Losing Weight to  Reduce Pain

Sudden weight gain in runners is a major reason for injury. In a previous  post I mentioned a survey by the American Orthopedic Foot and Ankle Society (AOFAS). It found that foot and ankle problems can be linked to an individual’s weight and body mass index (BMI).  More than 6000 individuals responded to the survey, which was conducted on the Society’s public education website,(4 )FootCareMD.com.  Here’s what you need to know. A conclusion of the study states: “Increased BMI has also been found to increase foot pressures with standing and walking, and is no doubt a precursor to  foot and ankle pain.”

If you are offered a job an a nurse, you should include such low impact activities  such as swimming to safely help you reduce the pounds. This is the same advice I would give a heavy runner.

Conclusion

You just learned how to design a strategy and save your feet if you are a runner about to get a job as a nurse. And that means you can now take measures to ensure that the job  you love won’t leave you with lasting foot pain.

To that end, let’s quickly  recap what you learned in this post:

  • You learned how to stop your body from breaking down.
  • You found out how knowing the age and mileage of your shoes can help you prevent knee pain, shin splints, hip pain , and heel pain.
  • Plus you have discovered how foot and ankle problems can be linked to an individual’s weight and body mass index (BMI).

If you haven’t already  done so, go ahead and construct a chart that compares how hard you worked your feet before and how hard you are working them as a nurse. For example, what is the percentage of the time you spent working on non-carpeted surfaces before  versus now. How often did you purchase shoes versus now?  Making this chart, it doesn’t have to be , and shouldn’t be, complex. Just something that enables you to track your level of pain to any new changes in your routine. Then give yourself  a pat on the back, because you’re now all set to lessen your foot pain.

If You Like This Website Click Here To Create Your Own Website For Free

https://healthybacksupport.com/shop

I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

Reference

(1) https://www.massnurses.org/health-and-safety/articles/miscellaneous/p/openItem/1358

(2) Massachusetts Nurse Newsletter October 2008 Edition

(3) Miscellaneous

Moving violations: negative impacts of standing and walking in nurses’e health 10.15.2008

(4) FootCareMD.com.

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How to Get Your Best Run in The Heat

How to Get Your Best Run in The Heat

Product: Camel Bak 2016 Dart Hydration Pack
Price: $60.00
Cheapest Place to Buy

Rating: 8 out of 10

Introduction

How to Get Your Best Run in The Heat

How to get your best run in the heat is something that you may not think about until it’s too late. Imagine it’s early in the morning and it’s very humid and warm. You are adequately hydrated before your run, but it’s a long run. Everything is going well for awhile, but half way through the run you become sluggish, get cramps, and have to slowly walk the rest of the way in pain. What happened? You didn’t take into account how much fluids you were going to lose.

Tips on staying hydrated in the heat
How to stay hydrated in the heat

Your Run Sucks When You Run OutDoors

Some people like alternating outdoor running with running on the treadmill. In fact, they might notice that they make nice gains when running on the treadmill but feel their  outdoor running is embarrassingly bad. In a word, it sucks. There’s often a simple reason for that—inadequate hydration.

Tips on drinking water to fight dehydration
Drinking water to fight dehydration

Most People Make Sure They  Have Enough Water When They Work Out on a Treadmill

If they didn’t bring enough, they  can easily  get access to water in most gyms. However, they may not use the same care when running out doors. The thought of carrying water on a run just seems way too inconvenient. But then they pay the price. They become short of breath, light headed, and are hit with a massive sense of “dumbness” for not preparing for the possibility  of dehydration.

So what’s the solution that can provide hydration with convenience?

Here is where the Camel Bak 2016 Dart Hydration Pack comes in.

 

The compact and lightweight dart is a favorite pack among runners because it’s very comfortable and has a simple design.

The harness is equipped with 2 compression straps, a stretch mesh for stashing gels, so you can refuel and hydrate without slowing down, and a slider sternum strap.

The back pane with AC air channels and individual foam pods allows for a nice air flow to keep your back cool. Back and front reflectivity keeps you visible on evening and morning runs.

The pack has a fillable bladder reservoir with a tube that links to a valve for drinking.

It has adjustable shoulder straps and an adjustable chest strap for a safe snug fit. On the back of the pack there are 2 zippered pockets, one with a key clip and mesh insert.

Features of Camel bak 2016 Dart hydration pack

  • A favorite among runners, this compact and lightweight pack is redesigned with more support and more compression.
  • Key pack specs: back and front reflectivity, key clip, essential pockets
  • Antidote reservoir specs: simple close/open cap, low-profile design, lightweight fill port, and patented big bite valve.
  • Designed to carry phone, ultra-light shell, energy bar, trail map, keys and energy bar
  • Reflective parts
  • Expandable 3L cargo compartment
  • Font harness pocket
  • Slider sternum strap
  • AC air channel back panel

Pros

  • This pack contains pockets clip and a pocket for your keys, so you would not have to wear a fuel belt as well.
  • It has a bite control device, which means you easily bite the area and then suck the water out.
  • It has a simple-to-open cap, which means you wouldn’t spend much time  trying to get it open while maintaining your pace.
  • A redesign of this pack means it has an amazing hardness and more compression than prior models.
  • It can grip fifty ounces of water, so it is a perfect substitute to the larger ultra-marathon packs out there.
  • Both the back and the front have some reflective material as a safety benefit.
  • You can switch the hose clip to whatever side you would rather use it on.
  • There is a bigger mesh pocket added right on the harness just for your power gels, so you will be capable to reach them without stopping.
  • It does not slide or shift around when you are running.

Cons

  • Bigger-sized runners will find this version pretty snug, if it fits at all.
  • A bit on the costly side for the amount of water it carries. However most runners feel the price, $59.00, is worth it because they  like the fact that the whole hose can be disconnected from the camel bak. Some other hydration packs require  that you  remove  entire set up just to refill the bladder.

The Camel Bak 2016 Dart hydration pack provides several advantages compared with hydration bottle and other substitute.  It  offers good support to keep your hand free and stop you from carrying anything.

Also, just imagine  if you  are a rider who has a suspension bike with just  a bottle cage—contrary to many believes, runners do use other modes of transportation other than feet. Any way, It’s clear it is going to be a hard thing to fit. Camel Bak will give you  convenience and comfort required for a smooth and long ride.

Why Should You Consider Buying The Camel Bak 2016 Dart Hydration Pack?

Good hydration, for reasons illustrated above, is very important for endurance. In a nutshell, good hydration helps to improve your personal safety and fitness. Using a water bottle is less convenient compared to the comfort of a hydration pack. If you have a big   outdoor activity such as a marathon or hiking this is something that you should definitely consider.

It’s a simple matter. You will drink more with less difficulty than if you have none. The hydration back is about two to three liter size.

Stop Wasting Time and Improve Your Speed

Guess the time you waste when you stop to open, drink and lock the bottle before you put it back in whatever you are carrying. This hydration pack will keep your time and waste none of it.

The Hydration Pack lightly Distributes Weight

The bladder  distributes the water lightly across the back. This makes it simple for you to carry and move quickly without discomfort.  Some people who may have read my other posts, know that I also have a big interest in the area of back pain. Well, one of the causes of back pain is muscle imbalance. I was happy to learn that the design of Camel Bak pack distributes water across your back in such a way  that the weight is evenly balanced.

 

How Do You Stop The Sloshing?

You would cap the bladder. You would then tip it upside down and get the air out. Here is a good demonstration as how this is done.

 

Conclusion

Now you know how to get your best run in the heat by using a good hydration pack, let me share with you one more important tip:

To get even better results, you’ll also want to use a sports watch that will remind you to take a sip—lets say every 30 minutes. You might think this is an overkill, but when you run a long distance it’s easy to get in the zone and not pay attention to anything but the road ahead of you. After all, you have your hydration pack. This is fine if your distance is 3 or 4 miles. You can probably  get away with drinking when you get the urge—in essence playing “catch up”.

If you are running something like 10 miles, you don’t want to play catch up with your hydration. You want to hydrate your body to match the amount of fluids you are losing. This may mean drinking every half hour whether you feel the urge or not. Something worth looking at is a good sports watch that  maybe give some kind of ping to remind you it’s time to drink.

 

to

have a safe run in the heat.

 

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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

 

 

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Healthybacksupport.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com Certain images that appears on this site comes from Amazon Services LLC. Amazon. This content is provided ‘as is’ and is subject to change or removal at any time.
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How to Tame Your Heel Pain With Yoga

How to Tame Your Heel Pain With Yoga

tips on Yoga for heel pain
Yoga for heel pain

How to tame your heel pain with yoga is something that I have thought about ever since one of my returning visitors asked me what yoga poses can relieve plantar fasciitis.

Having Plantar Fasciitis (PF) is no fun. Getting up in the morning is like stepping on nails.  Overnight, the plantar fascia — the ligament that connects the heel bone to the toes and supports the arch of the foot — can tighten so placing weight on it in the morning can be agonizing. Imagine having to tip toe to the bathroom while holding on to the wall.

When you start having more bad days than good, that’s when you know it’s time to make a change. that’s when you know it’s time to solve your  heel pain. And that’s exactly what you’re about to learn to do. So read on and learn how yoga can help you alleviate your  PF.

How The Medical Experts Define Plantar Fasciitis

WebMD.com calls plantar fasciitis the most common cause of heel pain. “If you strain your plantar fascia, it gets weak, swollen and irritated (inflamed),” the site says. “Then your heel or the bottom of your foot hurts when you stand or walk.”

When Medical Solutions Are Not an Option

Surgery has caused some people to have a stress fracture that will not heal and the end result is that they can not walk without excruciating pain. Cortisone injections have also proven to mask the root cause of PF and just temporally give relieve with the pain coming back in greater intensity.

A Note About Your Mind Set and Pain Relief

Human beings are funny creatures who sometimes act against their  own best interest. They do so because of some ill advised notion that they must never do anything that they think will make them look weak in the eyes of others. Take shoe buying for example. I am a salesman at a shoe store. I remember approaching a big, tough looking, dude  who looked like he had just stepped out of a cover for a motorcycle  magazine. He was accompanied by a friend who looked just as rough.

It turned out that my customer was a man in pain and in need of very comfortable shoes. I found the perfect shoes for him, and he was really happy.

Then he saw the name on the box. Hush Puppies.

“Man, I’m not going to wear anything called hush puppies. Put them back.”

His friend shook his head.

“Are you kidding me?”, he asked. “You finally found  shoes to get rid of your goddamn pain and you don’t want them because they are called hush puppies. Are you freaking serious?”

Yoga is a viable Non Surgical Solution

The story I told you hopefully illustrate the importance of having an open mind when it comes to speeding up your recovery from an injury. To that end, I certainly think yoga is indeed a viable non surgical solution.

So, let’s get to it. The downward facing dogs, lunges and calf-, ankle- and heel-focused postures are the poses that have proven beneficial  to PF sufferers. Here are a few poses to try at home.

The Downward Facing Dog

 


Find a high plank position with the shoulders stacked over the wrists. For down dog, lift the hips up and back so you look like an upside down V. Press the palms into your mat and work the chest toward the tops of the thighs. Soften the knees a little, or a lot, depending on hamstring flexibility and don’t worry if the heels don’t touch the ground. You should feel a good stretch through the calves and heels

Crescent Lunge


From  a standing position, find a forward fold. Bend the knees, place the hands on the ground, step the left foot way back and come into a low lunge with the back toes curled under and pointing forward. Make sure the right knee is stacked directly on top of the right ankle and that the feet are about hip-width distance apart. Slowly rise to standing. You can extend the arms straight up or place hands on hips as you stretch through the calf and the heel

Toes Pose


Come to kneeling position  with toes tucked under. Sit back, resting the backside on the heels. This pose is intense and you’ll feel the stretch in the feet immediately. Hold as long as you’re able. If the sensation becomes too much, lean forward, place the hands on the ground, uncurl the toes and gently tap the tops of the feet into your mat.

Conclusion

You just learned how you can relieve your plantar fasciitis by using yoga. You understand better how the poses introduced to you will strength your hips, knees, ankles, toes, core, and stabilize the muscles  in your foot. In short, you have learned how yoga can protect you from injury. And now there’s just one thing left for you to do: take action.

I know, you have been here before. Maybe you’ve even started doing  stretching  exercise, but it just didn’t work out. But this time it’s going to be different because now you know specific routines geared for your heel pain. You will also succeed because just by doing these yoga poses you’ll develop a stronger core. A stronger core also helps prevent back pain and aids in good walking and running form.

So go ahead and educate yourself on these yoga poses and more. I have only scratched  the surface. Take some adult education  courses with a trained instructor, join a studio, or check out some well respected online courses taught by certified instructors. Heel pain relief  is waiting for you.

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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

 

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How to Prevent Knee Pain by Having Less Load

How to Prevent Knee Pain by Having Less Load

Can what’s good for your feet be bad for your knees? If you’re like a lot of runners,  you are interested in learning how to prevent knee pain by having less load.You’ve probably figured that shoes with more shock absorption would not only be good for your feet but also for your knees. Perhaps you’ve even wondered if you should switch from the thin-soled , flexible, neutral running shoes to the more thick-soled supportive stability  shoes.

tips on checking for knee pain
checking for knee pain

The truth is that if you suffer from a condition such as Osteoarthritis (OA), stability shoes with lots of support may make things worse for your knees.

what an inflamed knee looks like
inflamed knee

Surprised?

Then you’ll be even more surprised  when you discover just how much the shoes that helped your feet are now giving you knee pain. Consider the story of the following runner who was advised to switch from neutral   shoes, with thinner sole, to the more thick-soled stability running shoes.

“Before this point I was running about 15-20 miles a week, but I started out with a shorter (4 mile) run and my feet got achy and the outside of my knees and ankles started hurting. I wasn’t sure if it was because I needed to adjust to a more stable shoe, or if it was the wrong shoe. I ran another 4 miles a couple days later and it felt better but still not amazing, so today I tried out a longer run (7 miles) and the last mile my knees started hurting so bad and now both my knees and ankles hurt and I feel like I can barely walk, stairs kill. I’m thinking that I need to switch back to a neutral shoes ——“ Health News Magazine

Read on to find out how to prevent knee pain by having less load.

What Do We Mean by Load?

If you recall my post on arch types, I spoke about how we define injury. I discussed that when we use the term “injury” we mean that the load applied to the tissue has exceeded the capacity of the tissue to withstand the load. In plain english your body is saying, “Don’t stand in front of that speeding bus because  there’s no way my bones and ligament will withstand the load.”

What Happens When You Run?

Understanding this analogy, originally presented by Dr. Kevin Maggs, Biomechanics expert, let’s talk about this simple fact: A tremendous amount of force is applied to the entire body when you run. Some biomechanics experts have said as much as 3 times your body weight.

How You Get Pain

If the force of striking the foot exceeds the capacity of the foot muscles to withstand it, you will have pain.

How The Pain Spreads

Here is the gist. When the foot strikes the ground during running the ground produces a force back against the foot. This force is focused mainly on the foot and ankle then continues through out the leg and body.

A Two Prone Problem

Let’s examine the statement above: This force is focused mainly on the foot and ankle then continues through out the leg and body. This means that:

  1. We need to get a solution for when we feel pain at the foot.
  2. The solution that we need to relieve pain at the foot may not be the same solution needed to relieve pain as it spreads above the foot and ankle.

We thus have the situation where what’s good for your feet may not be good for your knees.

This brings us to the matter of stability  shoes and knee pain.

 

 

Stability shoes which often have thick soles and lots of cushioning are often recommended for runners who strike the ground hard with their heels. These runners don’t have Plantar Fasciitis which would be addressed by motion control shoes, but need some sort of correction.

This makes a lot of sense as these runners need to protect themselves from the shock that results from the impact. In other words, they act as shock absorbers.

What if The Shock isn’t Fully Stopped Above The Foot?

 

Understanding Knee Loading

Knee loading is really another way of saying stress on the knee joint. Here is the tricky thing about wearing thick-soled shoes to help your plantar fasciitis.  Those  shoes probably  cushion direct loading—meaning impact—on the plantar surface of the foot. Yeah, that’s what we want. Bye Bye heel pain. However, they may also play a dirty trick. They seem to mask the transfer of loads further up the kinetic chain. This means that those stability shoes you got to reduce stress on your foot could actually put more stress  on your knee joint than those thin-soled neutral shoes.

What Does This Mean For You?

The bottom line is that  shoe makers, for understandable reasons, have rushed to provide shoes that give comfort and protection to the feet. It’s only been recently that any kind of attention has been paid to how these shoes increase  stress on knee joints. Let’s say  you have been running for a long time with thin-soled shoes or neutral shoes.

This means you most likely  have less stress on your knees and you would be wise, no matter how fancy they look, not to switch to stability shoes. The years of running in neutral shoes have adapted your anatomy to put less stress on your knees.

Conclusion

Some people, because  of misinformation out there on the internet, have assumed that running is bad for your knees. I hope that after reading this post, you have a better understanding that you can keep running as long as you adjust your foot ware to put less load on your knees. This may mean that stability shoes are not right for you. So if you are experiencing knee problems, take a look at your shoes. Maybe you need to switch them.

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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

Reference:

“Think about your knees when you’re shopping for your feet: some shoes may benefit  the foot at the expense of the knee.” Health News Magazine, vol. 14, no. 2, 2008, p. 3

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How to Achieve Great Success Massaging Your Foot Pain

How to Achieve Great Success Massaging Your Foot Pain

Product: Moji Foot  Pro Massager
Price: $39.99
Cheapest Place to Buy

Rating: 8 0ut of 10

Introduction

How to Achieve Great Success Massaging Your Foot Pain

The Moji 360 Mini is one of the best massage tools out there. It works on every part of your body, from your shoulders and back to your feet and calves.

Recently, the Moji Foot Pro was launched. It is another remarkable Moji massager dedicated to your feet. This is a must have if you want to know how to achieve great success massaging your foot pain.

Moji Foot Pro Massager  for plantar fasciitis is the new addition to their line of foot massagers. The creative design contains 6 stainless steel balls incased  in a powerful slip-resistant bottom. The balls and the way they are located have been engineered to provide you with real pain relief.

Who is it for?

 

If you want complete control and find most electric foot massagers too intense, this special gadget may be the one you are looking for.

You can press any place of your feet against the stainless steel spheres, making it a perfect portable massager for those suffering from arch pain and persistent heel pain. As you are probably aware, if your issue is with plantar fasciitis the pain will be mainly in your heel. A lot of people have found the Moji Foot Pro Massager to be perfect for working on heel pain. Best practice is to start with a light rub and then press more deeply as your foot gets used to the pressure.

Aside from plantar fasciitis, it can also help feet with neuropathy, as long as you don’t use it chilled. The chill sensation worsens the pain.

The Pros

  • Unlike electric foot massagers, this one permits you to massage your arch, heels and most places of the feet as intense and deep as you like. Chill it for a few minutes (10-20) and you have an immediate ice massage.
  • One of the most flexible foot massagers. You can also use it on other places of your body like your shoulders, neck and lower back.
  • It’s a better more steadfast substitute to  a frozen bottle of tennis ball or water, and you can have cool massage without wetting the floor surface.
  • This foot massage is compact and small so you can put it in your bag and travel with it.
  • The base is rubberized so it does not slip even if you massage the border of your heel.

The Cons

  • Movement of balls. some people, though a small number, have found issue with the balls not floating freely or rolling freely. Remember, however, that this is meant to make the massager more stable.
  • The packaging. The package requires some cutting tools because of the hard plastic bubble that molds around the product. Not a big deal, but something to be aware off.

Why Moji Foot Pro Massager is the best solution

Relieves Plantar Fasciitis and More

You can move your foot slowly in a circular motion for calming stroking that is relaxing. The more force you use, the deeper the massage. Light force can invigorate your feel. Press as solid as you want for a strong tissue massage. Users have described the Moji as being  remarkable for relieving plantar fasciitis, and others are finding it helpful in breaking up scar tissue. Some users have  found the Moji Pro massager to be better than a foam roller. It’s not just for feet but also helps massage out knots on legs.

Simple and comfortable to use

tips on using a foot massager
using a foot massager

To use, you locate one foot at a time on the ball at a force that is relaxing for you. Because the base stays in place, you can control the place of your feet to massage them where you need it the most. You can massage your full foot from heel to toes, or you can use it on the balls with only the uncomfortable part of your foot.

Special design

The Moji foot pro is different from other foot massagers in that the unit is small enough to place in a freezer or refrigerator. That cools the metal balls so that you can provide your feet an icy or cold massage. You’ll be well  advised to wear socks, rather than apply the massage with naked feet. That is especially vital if the unit has been cooled. You will want to experiment in order to  find socks that will do the job. Socks that are too thin are not supportive, and socks that are too thick mask the advantages.

Use your Moji Anywhere

You can locate it discretely under your desk at your job and use it with no interruption in your activities. Many people love to massage their feet at the same time they are  watching television or doing  other relaxing activities at home. It is best ,as stated above, to use it gently the first 1 or 2 times until your feet become used to it, as some users have reported increased foot pain when first using it.

Once the feet adapt, the pain will be replaced by relief. Work up to a complete twenty minutes at a relaxed level of pressure to get most advantage. Wiping the unit with alcohol and letting it air dry is generally all the cleaning the Moji requirements.

The stainless steel balls freely rotate a full 360 degrees. They are not designed to be removed and should remain permanently in the base. Anyway, you will need to exercise care if little kids are around. The balls are just one-inch in diameter and could present a choking danger if they were accidentally dislodged.

Price: The Moji Foot Pro Massager sells for $39.99 and has a one year warranty.

Conclusion

The Moji Foot Pro Massager is one of those rare kinds of foot massagers that have more pros and cons. Although it is made for people afflicted with plantar fasciitis, it is also a best office or home companion for anyone with sore, tired, feet.

Simple to clean, simple to use, and simple to carry, this gadget has all things we are looking for in a portable foot massager. It may not have the improved specs of the more costly electric massager, but Moji is the top gift for people who favor more control over the intensity of the massage.

Get rid  of your foot pain once and for all.  

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How to Best Ice Your Feet and Relieve Pain

How to Best Ice Your Feet and Relieve Pain

Product: Icy Feet

Price: $57.00

Cheapest Place to Buy

Rating: 8 0ut of 10

Introduction

How to Best Ice Your Feet and Relieve Pain

If you suffer from heel pain, Plantar Fasciitis, then using  icing for a limited time will help decrease the pain. How to best ice your feet and relieve pain is the subject of the post. But before we get to the matter at hand, let me first explore how two readers inspired me to write the post.

 

This post is actually a follow up to a question  that one  of my readers, Jeffrey,  had after reading my article about athletes  using ice baths. He had  heard about the practice but didn’t approve of it.

tips on taking an ice bath
taking an ice bath

Jeffrey didn’t understand why anyone would do this.

He said: “ I really do not think this would be healthy for anyone to do even athletes. I have experienced even using an ice pack  bothers my body in some ways like a kind of shock treatment and the chills are even worse.”

What Are the Alternatives?

What would I use  for an alternative to ice baths if I was an athlete, Jeffery asked?

Well, I answered that I completely agreed with him that ice baths are not the best way for an athlete to manage pain and recovery. In fact, I believe  the opposite to be true. Ice baths prolong recovery. In his case, I suggested that Yoga and and Acupuncture, under the right supervision, might be worth a try. Of course one can also try stretching, heat, and massage therapy, and physical therapy.

How About Soaking Your Feet In An Ice Bucket?

Jeffrey wondered if soaking your feet in an ice bucket might be a better solution.

It turns out that some people find it uncomfortable to soak their  feet in an ice bucket, and it can also be messy.

Maybe Useful But Impractical

Recently another one of my readers, Shrey, also voiced some doubts about ice baths—though she was a bit more positive  about the practice.

Shrey thought ice baths may be useful but wondered “How can one stay for long in the winter season, I mean it is really cold and and no one would like to go for an ice bath during that season so what are the alternatives to it?”

I told shrey that learning to move your body correctly was far better than dumping your body in ice water. Yes, once again Yoga seemed like a practical solution as well as the mentioned treatments above.

However, if  one suffers from Plantar Fasciitis (PF) then the treatments described may be complimented with motion-control shoes. What if that isn’t enough? There are some cases when limited icing is a viable answer.  You might also not want to deal with the clean up. This is where Icy Feet comes in.

 

An Ice Pack That You Can Wear Without The Mess

If you are shaking your head at the thought of having a slab of ice under your feet drip all over your nice carpet, you can relax. Icy Feet has a very practical design. It is contoured to perfectly ice your foot and looks like a shoe sole with straps that, you guessed it, allow you to wear your unique ice pack.

A Design That Helps With PF

If you have read my previous posts on arch types, you know that people  who have low arches can sustain soft tissue injuries. So I was glad to note that according to Icy Feet, “the cold pack features an engineered insole shape with a recessed heel cup and elevated arch to allow for comfortable fit while providing constant contact at the point where relief is needed.”

How Does Icy Feet Work—The Gist

Icy Feet are not hard to use. Just follow the vendor’s instructions for best results. The gist is that you put the Icy Feet in the freezer for a few hours, with the sole side up. Once frozen, you  put it on and  as advertised  you have icing made easy without the mess.

Warnings About Proper Use

The vendor recommends that icy Feet should never be applied directly to the skin. Recommended use is to wear socks. This may seem odd, but remember my caution about ice baths. Studies have shown that prolonged use of ice baths decrease  gains obtained by training and decrease muscle mass and strength. Thus, a cold pack directly to the skin may also do damage to the soft tissue.

Do Not stand or Walk on The Icy Feet

This is common sense. It’s not exactly like roller skating for the first like  Ralph Kramden, the bus driver played by Jackie Gleason in the classic comedy The Honeymooners.

But why risk a fall. Instead, apply the cold pack to the base of the foot while sitting or lying down.

Do not Use For More Than 20 Minutes at a Time

Hate frost bites? Enough said. Remove Icy Feet after 20 minutes.

Pros:

  • Easy to Use
  • Easy to Clean
  • Streamlines Icing Process
  • Features an engineered  insole shape with a recessed heel cup  and elevated arch. This is a big deal because  it means the cup cradles the most painful part of plantar fasciitis
  • Freezes solid
  • Continues contact with the foot where the relief  is most needed—The result for most people is that they can fight  inflammation without the use of pain killers.

Cons:

  • Size: The vendor  claims that one size fits all, but some buyers have found that not to be the case. Some found the straps too short, making the toes stick out. Others with large size feet have had trouble  getting enough coverage for the ball of their feet. However, most people found the size a good fit.
  • Not Returnable

Price: Icy Feet go for $29.99 a  piece and $57.50 for a pair. The price is well worth it to get relief from sore feet or plantar fasciitis

 

Conclusion

Icy Feet is meant to relieve plantar fasciitis, but it’s really  for anyone who needs to ice his or her feet in an easy way. It’s for anyone who needs to fight  inflammation without the use of pain killers. It’s for anyone who finds a bucket of ice impractical. It’s for anyone with sore feet after standing all day. If you want icing without the mess, go ahead and get  Icy Feet.

Amazon Affiliates Disclosure

Healthybacksupport.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com Certain images that appears on this site comes from Amazon Services LLC. Amazon. This content is provided ‘as is’ and is subject to change or removal at any time.