Below are the 20 most recent journal entries recorded in footminders' InsaneJournal:

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Wednesday, September 30th, 2009
1:10 am	Avoiding Achilles Tendonitis with 3 Easy Preventive Foot Care Measures Preventing foot pain as soon as it begins is the most effective way to not have painful foot surgeries later. Despite the fact that many people pay no attention to foot pain for years, pretending that the pain isn't there or hoping it would fix itself are inappropriate solutions to the foot pain dilemma. Painful feet can be a thing of the past and strong, healthy feet can take their place with only a few minor lifestyle changes. Here are a few reasons why ball of foot pain occurs, how to resolve issues with feet such as Achilles tendonitis, and how minor changes, for instance using insoles for high heel shoes, can help. Stretching Can Ease Foot Pain in More Than One Way Achilles heel pain can really put a black cloud over anyone's day. The tightening of this vital tendon can cause contracting in the lower leg. It can also be a major contributor to shrinking enough to rip during activity such as running. The way to lessen the tendon's tightening in order to lessen pain is to direct gentle stretching to the region. In a seated position on the floor, extend both legs in front. Then, gently lean the upper body forward and feel the stretch on the hamstring. Now that the legs are warmed up, softly coax the feet towards the head to target the Achilles tendon. Hold the stretch for about 30 seconds, rest for one minute, and repeat 5 times. Ball-of-foot Pain Doesn't Have to Be a Part of Your Life Anymore In today's high-fashion world, lack of willingness to give up these types of shoes is regrettable. However, with the use of high heel insoles, ball of foot pain can be significantly reduced or eliminated altogether. It is advisable to wear shoes with heels no higher than 2" and with a wider-profile heel such as a wedge to avoid future ball-of-foot pain. If the end of the day brings foot discomfort, consider changing to flat dress shoes for a few days per week to allow the feet some rest from tight shoes which will help feet heal in between wearing higher heels. Be sure to rub feet and stretch them to encourage maximum blood flow to the feet. Foot Mechanics: The Evils of High-Heeled Shoes and Ball-of-foot Pain Shoes with high heels can create much trouble for your feet. From the tight toe box (the part enclosing the front of the foot) to the angle of incline, these shoes can cause permanent damage to feet. First, when feet are squeezed into tight shoes, as happens in a high heeled shoe, the mid-foot and toe areas are forced into an unnatural position. The muscles, tendons, and ligaments are strained into a tight area for what the foot needs. Over time, nerves become compressed, blood flow is decreased to areas of the foot (particularly in the toes) and painful foot issues develop. Massage Can Aid Feet in More Than One Way Massage is a great method for soothing aching and sore feet. The soothing movement of the muscle fibers opens up the flow of blood to the region. Massage also brings healing, oxygen-rich blood into the entire foot. Once muscles are relaxed, aggravated nerves can begin to slow their firing and pain relief is achieved. If nerve endings and muscles are especially aggravated by a certain pair of shoes or an activity, inflammation will occur. In that case, it is advised to use ice packs or frozen vegetables to decrease inflammation. Elevating the feet higher than the heart during this time is also very helpful in allowing the excess fluids to be carried away from the foot. (Comment on this)
Wednesday, September 9th, 2009
7:47 am	Pay Attention to Your Arch Pain Before Things Get Worse Foot arch pain and foot over-pronation can cause difficulties for people in every stage of life and can even affect an athlete's performance during every type of activity. Three causes of this type of pain may be surprising to some who aren't aware of them. Most of the causes are preventable, while some can be hereditary. According to the Cleveland Clinic, 3 of the preventable causes for arch pain include poor selection of shoe style, improper fit, and deficient foot arch support. These ill-decided actions can all bring on painful foot conditions like bunions, hammertoes, and plantar fasciitis. The Mayo Clinic has found that 2 of the inherited foot problems that can bring on foot over-pronation and arch pain include flat feet or arches that are excessively high. Below are some common foot procedures that remedy these conditions and how each of them can be resolved. Arch Pain Can Be the First Sign of Bunion Formation Removal of a bunion, or a bunionectomy, is the process whereby the bony bump just above the arch is severed to obtain a more norma foot form and width. In critical cases where the big toe has turned under the other toes, the surgeon cuts a triangle-shaped wedge out of the straight bone in the big toe to reset it to its original state. One screw is used to hold the bone's new position. After about half a year, the screw is taken out of the bone. Though this problem can be caused by pointed shoes, sometimes people are born with the tendency to form bunions. Foot specialists warn that shoes with little space force the toes into an abnormal position can cause bunions. Serious Foot Issues Can Occur Without Proper foot arch support Some of the hereditary foot conditions include either fallen arches or abnormally raised arches. Both types of arch disorders can affect the average person as well as an active athlete. The result of a fallen arch can be arch pain and foot over-pronation because this flattened part of the foot is not performing as it should. When this part of the foot malfunctions, foot overpronation occurs which can bring on a heel spur, a bony protuberance in the heel. Surgery is sometimes necessary to remove the boneoutgrowth and relieve the dicomfort. The podiatrist will use a bone saw to cut away the extra spur of bone to take away the inflammation and pain it had been causing. The best solution for treating both types of arch issues so heel spurs can be avertws is by giving the foot with appropriate arch support through athletic insoles. Without Proper Shoes, Painful Hammertoes Can Occur Hammertoes can be brought on by pointy shoes or footwear that is snug. This problem can affect walkers and runners that wear snug shoes during activity as well. Hammertoes are, sadly, difficult to treat without a corrective operation. First, a surgeon can try to tape the affected toe to try and coax it into a more appropriate position. In order for this method to work, wider shoes must be worn form that point on. Hammertoes can recur if ill-fitting shoes are worn again. If taping the toe straight does not work, surgery is the lone alternative. The malformed toe must have a part of the bone surgically removed to minimize its bend. The recovery period is crucial, as patients who do not remain off the affected foot as prescribed will not restore correctly. The way to prevent this condition is to wear properly-fitting shoes. Regardless of type of activity level, age, or heredity, foot disorders can happen to a wide range of patients. Though foot procedures can surgically alleviate these problems, most of the time they are avoidable by wearing appropriate footwear and appropriate foot arch support. (Comment on this)
Wednesday, August 12th, 2009
3:57 pm	Overcome Lethargy and Excess Weight through a Jogging Routine Beginning an exercise plan can be a challenge for anyone, causing most individuals to be unsuccessful in being consistent with it. Medical professionals at the Mayo Clinic recommend seeing a physician before embarking on any exercise or weight loss plan because every person is different and should be assessed for medical conditions beforehand. Most experts also state that some heart conditions or bone issues may pose dangers to individuals performing anaerobic exercise. This includes any type of weight lifting activities. Presuming that an individual has been cleared by their physician for exercise and weight loss, it is advised to begin slowly if they have not been exercising regularly. Beginning slowly with a moderately-paced slow jog for twenty minutes to an hour, contingent on each individual's conditioning level, is an ideal starting point. How to Deal with Challenges in the First Weeks Walking not only raises your heart rate, but it also augments oxygen-rich blood that reaches each muscle and provides the start of a higher metabolism. When getting ready for an athletic event or team sporting game, start with an hour of quick walking (at a speed of about 4 to 4.5 MPH) for week 1 with 2-minute intervals of running every 5 minutes. Weight loss is also a result of this type of interval training, as recommended by personal trainers. If a person has a significant amount of weight to lose and is experiencing discomfort in their feet, the problem is usually due to flat feet. Get a doctor's opinion right away before continuing an exercise plan. Flat foot treatment that is sought right away in one's exercise plan can stop more severe foot issues from developing later. Moving Past the Beginner's Stage The second and third weeks of the exercise routine should be focused on increasing the body's endurance. Providing your muscles with the vital oxygen they need during activity results in an increased ability to participate in activity for longer periods of time. Whether strolling or sprinting, the heart will learn to pump more efficiently as it begins to meet the muscles' needs for more oxygen in the blood. The next step is to increase running intervals for weeks 4 and 5 by jogging for five minutes and walking for 2 minutes. For exercisers who are still new, keep up the activity for thirty minutes; advanced-level runners should continue for up to sixty minutes. If foot issues arise in this time of training, make an appointment with a physician about possible plantar fasciitis, a common ailment among people with high levels of activity. These types of conditions causes inflammation and tearing in the foot tendons supporting our weight. Ask the foot doctor about plantar fasciitis exercises that help alleviate the problem. The best treatment is regular therapy including exercises for plantar fasciitis. The Final Weeks Reap the Biggest Rewards If you get enthusiastic and decide to go to the next level, in the final time of getting ready for a competition, or for those who are concerned with fitness is to run for 10 minutes and walk for 1 minute. By now, beginners should be able to keep this pace for a full 30-40 minutes and advanced runners preparing for their competitive event should maintain this pace for 60 minutes. Whether intending to lose weight or increase endurance, a jogging routine like this will improve cardiovascular health from the start. If foot pain continues to be a problem at this time and treatment has already been sought, try sports orthotics. These supports not only provide support and cushion for optimal comfort, they can avert injuries by correcting the effects of excess pronation. (Comment on this)
Friday, August 7th, 2009
12:17 pm	Staying Away From Sports Injuries By Using Orthotic Shoe Inserts Sports injuries are occurrences that many athletes and coaches are accustomed to. These injuries can not only be painful for the athlete, but in many cases can disable the entire team. A disabled team member can affect the outcome of games and can have lasting repercussions on the season as well. Similar to the way a team is influenced by a benched member, an injured body part influences the entire body. Injuries such as sprained ankles, hyper-extended knees, and shin splints can be caused by improper form, lack of stretching, and excessive use of the lower body. Cited by medical physicians at the Cleveland Clinic, almost every athlete have to deal with shin splints at some time. Here's how to prevent and treat these painful conditions, as well as preventing other recurring sports injuries. How Sports Can Cause Shin Splints to Occur There are many symptoms caused by shin splints such as frontal pain in the shin area. The pain can be dramatic and excruciating, especially when putting pressure on the affected leg. Increased swollen muscle tissue can make the leg feel taut as well as make puffiness visible around the muscles. No matter what type of activities, from cross country to basketball any athlete can suffer from these conditions. Shin pain treatment should be commenced within minutes to jump-start the tissue repair process. Shin splints treatment guidelines followed by sports therapists includes rest, elevation, and icing of the affected area for 1 - 2 days. Ongoing physical therapy and strengthening exercises include strength training moves and stretching of the Achilles tendon and the muscles in the front of the shin. Ankle and Knee Injuries Can Make the Season Come to a Halt Twisting injuries are also commonly seen in impact-type sports. This is caused by either a blunt-force injury, which cannot be prevented, or from weak muscles of the lower leg, knee, and ankle. Weakened muscles can be remedied with lifting weights or sports therapy-approved exercises that target the knee and ankle. Weakened muscles lead to loosened joints in the ankles and knees so that simple movements or shifts in position can cause twisting injuries. Another helpful measure for stopping these types of injuries are to support the arch of the feet with firm foot arch support. This can be accomplished specially-designed arch support inserts made for sports activities. The doctors at the Cleveland Clinic also advise taping the arch for additional arch support during sports activities. How Tearing Injuries Happen Spraining of the connective tissues are also widespread types of sports-related injuries. This is most commonly found in the connecting structures of the knees and back of the heels. An Achilles injury is commonly caused by little flexibility in the heel tendon due to poor stretching form. This is a vital part in the stretching routine that should never be skipped. Gentle stretches without much force are suggested for athletes prior to activity. Holding the stretch for a minimum of 30 seconds, resting for a few moments, then repeating the stretch is what kinesiology specialists suggest. ACL (Anterior cruciate ligaments) are found in the knee and help hold the knee structure together. Injuries to this region can be prevented by strengthening the knee and lower leg through curls and extensions of the leg. Orthotics can help prevent both of these type of injuries by supplying proper arch support, foot alignment, and cushioning. (Comment on this)
Tuesday, July 14th, 2009
11:19 am	Arch Support Secrets: What You Dont Know Can Hurt Your Feet Why Your Shoes Need to Have Strong Arch Support An attractive pair of stiletto heels are just about the most prized possessions for a woman's closet. As a result, high heels have turned into a stand-alone way of showing our fashion sense. But when these types of shoes are worn regularly, a host of issues in the beloved feet. Among them: metatarsalgia, hammertoes, bunions, and foot arch support issues. Not surprisingly, the University of Maryland found that ill-fitting shoes, especially those with a raised heel, can both aggravate and be the cause of foot and toe issues. Most men also face the evils of ill-fitting shoes. Certain types of shoes, such as rigid work boots or dress shoes can also cause foot pain. For both sexes, physical activities and sports can be a main factor in foot discomfort. How Poor Arch Support Can Cause Foot Problems High heels cause the foot to be pushed forward and onto the ball of the foot. This causes too much force on the ball of the foot instead of normally spreading weight over the full foot. A combination of bad cushioning and excessive pressure can cause major foot discomfort. Specialized structures and tissues in the foot help to prevent injury by supplying cushioning right where it's most needed. But the foot is unable to carry out this by itself. Arch support and cushioning in shoes helps add to the foot's shock-absorbing abilities and prevents foot injuries during running and jumping. Therefore, make sure to use shoes that have proper cushioning and foot arch support that also fit well Uncomfortable shoes are another major reason why feet can develop painful conditions for males and females. In women, shoes that are too tight, especially in the toe area, are the causes for most foot irritation experienced. High-heeled shoes also cause issues , since they do not provide the foot with enough support in the arch of the foot which can be a key reason for foot pain. For men, hard, flat work shoes can present their own set of of challenges. Simply put, foot arch support is missing in these types of shoes, so they are not good choices for daily footwear. As reported by the Mayo Clinic, bad shoe selection can bring on the occurrence of fallen arches, especially during heavy lifting or repetitive motion such as jumping or running. How Orthotic Shoe Inserts Can Treat Metatarsalgia and Improve Arch Support A proven solution to relieving ball of foot pain and poor foot arch support is through the use of orthotic arch supports. These are not regular shoe inserts found at the local drug store. They can fit into any type of shoe, including high heels. They give proper cushion and support to feet so they can give you their best and stay pain free. (Comment on this)
Tuesday, June 30th, 2009
12:46 pm	What You Need to Know About Treating Plantar Fasciitis and Heel Bone Spurs Your Feet Can Hurt for Many Reasons The human body is fascinating; they consist of the perfect combination of hormones, fluids, bones and muscles. Special protection is provided in our joints and at critical places in any place on the body that bears weight. But when this fragile combination is disrupted by ailments or sudden injury, the result can be terrible pain. Heel spurs and plantar fasciitis are a couple of conditions of the feet that can impair immobility in people. Why Heel Spurs and Plantar Fasciitis Can Hurt So Much A heel spur is a pointed protrusion of bone that tends to grow out of the calcaneus, or heel bone. They can be located either underneath or on the back side of the heel. When a heel spur is present, it can cause inflammation and tearing of the softer foot tissues, which is made worse with simple movements or standing on the afflicted foot. When the bone protrusion is located behind the heel, it can irritate the Achilles tendon and cause tenderness and swelling in that area. As cited on MedicineNet’s site, pressure on the ball of the foot makes this specific condition worse. Conversely, when the heel spur is located under the heel, it irritates the plantar fascia ligament, thus bringing on a condition called plantar fasciitis. MedicineNet describes this ailment as being more of a problem when standing or walking. The Reasons You May Have Heel Spurs and Plantar Fasciitis Medical studies indicate that genetics can be a factor in heel spur development. some of the most common causes include motion that is repeated and overextension of the plantar fascia tissue due to athletic activity, and can also develop as the result of heavy lifting. Plantar-Fasciitis.org cites that certain types of arthritis as well as diabetes can raise the chances of developing either of these painful conditions. They warn that shoes that are too tight can also cause painful foot problems. Recommended Treatments for Heel Spurs and Plantar Fasciitis The goals in treatment of these conditions are to lessen the inflammation of muscles and ligaments as well as avoid reinjury. According to foot specialist Dr. William Shiel, Jr., MD, FACP, FACR, this can be done in several ways: Use of the best orthotics available to realign the foot and take pressure off of the affected areas Using circular shoe inserts for the heel Regularly icing on the affected regions Last resort is an operation to remove the heel spur to allow for tissue and tendon healing Use of anti-inflammatory medicines Properly-cushioned shoes (Comment on this)
Friday, June 19th, 2009
3:05 pm	How Your Knee and Lower Back Pain Might Be Caused by Flat Feet According to a study conducted by the American Podiatric Medical Association, a amazing 73% of people polled revealed that they are dealing with foot pain. Why are more patients complaining of foot pain in the doctor’s office? For many people, this problem can be caused by one of the following: the kinds of shoes they wear, what activities they participate in, or the way their feet are formed. The use of uncomfortable shoes can make existing problems even worse. Physically active people are another segment of the population that are often affected by foot problems. Factors such as bad protection can all be reasons for pain in the feet, ankles, knees, and lower back. Mom and dad can also be the cause of foot-related problems, because genetics play a role how the foot was formed in the womb. This can raise the chance that someone will suffer from an array of painful foot conditions. Foot Biomechanics: The Evils of Overpronation and Over-supination Flat feet can cause can make running or walking painful because the foot rotates inward. The foot is responsible for stabilizing and balancing the body while bearing its weight. The areas of the foot that help keep this balance are the heel, arch, tarsals and metatarsals provide the body with what it needs to perform optimally. The arch offers the majority of the foot’s stability in the tendons, ligaments, and muscles. Pain can result from tall arches or low arches, which can cause the foot to rotate strangely. With high arches, the body’s weight is strangely emphasized on the outer perimeter of the foot , a condition known as over-supination. However, foot overpronation takes place with flat feet because the weight of the body is concentrated on the inside of the foot, causing the ankles to roll inward . Serious Foot Issues Occur with Flat Feet A quick way to see if flat feet or high arches are a problem is to go outside and stand on an area where a foot print can be made, such as on cement. Immerse on foot in some water and then stand normally for a few seconds. Then, remove the foot off the ground and see the mark that remains. A foot with foot overpronation will leave a complete mark where the entire foot has touched the ground. A high arch will leave just a part of the ball of the foot’s, outside portion, and heel of the foot. Either of these arch dysfunctions can contribute to heel spurs or therapy for plantar fasciitis because the foot has to deal with too much pressure on points that were not intended to have impact. Get Relief for Therapy For Plantar Fasciitis With Orthotic Insoles Persons with pain caused by flat feet, heel spurs, or who need treatment for plantar fasciitis can find relief by using orthotics in their shoes. They provide the needed support to fix the weak structures in the foot, such as those that make up the arch. They also provide cushioning in areas where too much pressure in the ball of the foot and heel. Orthotics are available in many sizes and types and are designed to meet the needs of athletes, high-heel wearers, and everyone in between. (Comment on this)
Friday, June 12th, 2009
12:15 pm	Chronic Shin Splints Can be Treated With Sports Insoles Over-Pronation, Sports, and Shin Splints If you enjoy running or participating in organized sports, you’re at risk for shin pain, knee pain, Achilles tendonitis, and other lower body injuries. Medial tibial stress syndrome, as it is referred to by the Mayo Clinic, is a pain that goes down the length of the shin bone and is caused by too much stress on the bones, muscles, and ligaments of the lower part of the leg. This stress can be caused by by running activities in any setting and can be aggravated by low arches and insufficient foot arch support. Many sports therapists suggest using ice, resting from running or sports, and using more comfortable shoes, preferably in conjunction with sport orthotics. Putting ice on the shin and supporting structures of the lower leg help relieve pain while decreasing the amount of inflammation promptly after an injury. Rest is always recommended because it allows for the repair of tendons, muscles, and bones. Finally, wearing more comfortable shoes can radically help avoid reinjuring the lower legs and feet by providing better cushioning and arch support. This promotes proper foot arrangement and resists shock. Sports insoles can significantly enhance performance and endurance because they offer arch support and additional cushioning. For people with flat feet, these special sport orthotics lift the arch ideally and realign the legs. Overpronation caused by low arches can cause more than just shin splints to occur. Heel spurs and plantar fasciitis, ankle, knee, and lower back pain, as well as Achilles tendonitis can be attributed to low arches. If sport orthotics are not used during physically stressful sports activities, reinjury and serious foot issues can occur. The mechanics involved in these injuries are related to the plantar fascia tendon, which is the central structure that supports the arch of the foot. It is an elastic structure that lengthens to absorb the shock presented when the foot carries our body weight during sports activity. In people with low arches, this tendon is too long and has lost its elasticity. Its capacity to absorb shock has been severely diminished. This condition also causes overpronation of the foot, or the inclination for the ankles to roll toward the center of the body. As a result, the weight of the bdy is incorrectly focused on one place rather than being evenly distributed over the full area of the foot. This is how sports insoles can be of significant help in cases of low arches and other foot conditions; they provide stability and softness in the right places. (Comment on this)
Thursday, May 21st, 2009
12:50 pm	What are Orthotics and Why You May Need Them If You Have Flat Feet   The Reason Why You May Need Orthotic Insoles An estimated 70% of the inhabitants of the earth deal with a condition called over-pronation, something that can be the culprit for severe consequences over the years. Certain people over-pronate more than others. The fact that so many people have flat feet is because of the flat and hard surfaces we walk on every day. In addition, age, weak ankle muscles and body weight play a role. For this reason, over-pronation is much more prevalent in people in their 50’s and above, and also in people that may be over their ideal weight. For a lot of individuals, over-pronation doesn't cause a real problem, especially for younger people. Nevertheless, abnormal foot function caused by over-pronation will cause a variety of ailments like plantar fasciitis, heel pain, heel spurs, metatarsalgia - even knee pain and low back pain! Orthotics correct the matter of over-pronation and can help reduce or get rid of many common aches and pains caused by flat feet and other ailments of the foot. Orthotics are not pricey, costing between $30 and $40 per pair. Buying a pair of orthotic insoles can be a valuable investment in your health, because they can also stop many future biomechanical problems. What Exactly Are Orthotic Insoles? Orthotics are products which are placed inside your footwear with the goal of restoring our corect foot function. Many common issues such as heel pain, knee pain and low back pain are caused by poor foot biomechanics. Biomechanics is the research of movement and analyzes the body's movements during walking, running, and sports. The most familiar type of abnormal foot biomechanics is over-pronation. It involves falling of the arches and rolling inwards of the feet and ankles. On average, 70% of the population suffers from over-pronation to different extents. Orthotics fix over-pronation and re-align the foot and ankle bones to their correct position, reinstating the original foot function. Simultaneously, this will help ease troubles not only in the feet, but also in other areas of the body, in particular lower body parts such as the hips, lower back and the knees. Orthotic Insoles: The Difference With Regular Insoles There’s a large difference between ordinary shoe insoles and orthotic insoles. Standard shoe insoles are only designed to offer a cushioning effect and shock absorption. They may feel comfortable at first, however they do not address any biomechanical problems i.e. they do not relieve over-pronation. On the other hand, orthotic insoles are practical devices, built to correct and normalize our foot function. Some shoe insoles also feature an arch support, but often the support is insufficient, especially if the shoe insoles are made of soft materials. So how do orthotic insoles exactly work? First of all, orthotic insoles do a great deal more than providing support to the arches. Orthotics bring back the correct position of the feet and ankles and restore normal foot function. Additionally, orthotic insoles enable a smoother spread of our body weight, taking pressure off painful areas such as the ball of the feet, heels, corns and bunions, etc. Additionally, they supply a certain degree of shock absorption, but this not their main goal. The main purpose of orthotic insoles is to improve foot function. In many cases, this will reduce foot discomfort and put a stop to future troubles and damage. (Comment on this)
Wednesday, May 20th, 2009
2:27 pm	People Who Have Heel Pain Can Find Relief By Doing These Exercises For Plantar Fasciitis and Wearing Foot care specialists prescribe the plantar fasciitis stretching exercises described below in combination with the use of orthotics to relieve Achilles heel pain as a result of plantar fascia inflammation due to over- pronation. You must be aware that these exercises for plantar fasciitis should not cause pain, but rather a pulling feeling. Try to do each exercise 2 or 3 times during the day; you do not have to do them all at once. Before getting out of bed, you can complete these exercises to help lessen your heel pain: Plantar Fasciitis causes many people to experience terrible heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from tightening of the plantar fascia that takes place while you are sleeping. Stretching or massaging the plantar fascia prior to rising will help reduce heel pain. A good exercise you can do prior to rising up is to stretch your foot by flexing it up and down 10 times. An additional exercise you could complete while sitting is to use the arch of your foot to roll a rolling pin or tennis ball. Once you have the ability, advance to performing this exercise at the same time you are standing up. When you are done with these exercises, put on your shoes with orthotics inside them, or wear sandals with proper arch support. Do not initiate the day walking without shoes on hard floors or tiles, or your heel pain will return, guaranteed. During the day you can perform these exercises to help lessen your heel pain: Calf stretch: While standing, face the wall and place your hands on the wall at the level of your eyes. Put the leg you want to stretch approximately a step behind your other leg. Keeping your back heel on the floor, flex your front knee until the back leg is feeling a stretch. The stretch should be held for 15-20 minutes. Repeat 4 times. Achilles Tendon Stretch: Stand on a stairstep. Little by little extend your heels down over the ledge of the step at the same time as you relax your calf muscles. Maintain the stretch for roughly fifteen to twenty seconds, you will need to now tighten your calf muscle to lift your heels back up to the level of the step. Repeat 4 times. Hamstring Stretch: Straighten one leg in front of you while you flex your foot. Bend your other knee and lean back slightly. Your pelvis should be tilted forward. Your upper body should remain upright as you maintain the stretch for 10-20 seconds, then swap sides. You should feel the stretch up the back of your extended leg, all the way up your thigh and calf. Marble Lifts: Position marbles on the floor alongside a receptacle. Using your toes, try to lift the marbles up from the floor and place them in the receptacle. Repeat exercise fifteen times. Towel stretch: Grip a rolled-up towel from end to end, holding it under the ball of your foot. Gently, pull the cloth toward you as you keep your knee straight. Hold this posture for 15 to 20 seconds. Repeat 4 times. If you complete these exercises regularly, it is likely that you will feel relief from that Achilles heel pain. (Comment on this)
Monday, May 11th, 2009
11:48 am	Which Arch Support Inserts Should You Select? Generally speaking, there are three different styles of orthotic insoles to choose from when you are about to make a worthwhile investment for the health of your feet. Each of these has varying features, and are used depending on your particular situation.: 1) Custom-made (rigid) orthotics: These orthotic shoe insoles are for individuals with intense biomechanical disorders that are more serious than the general degree of excess pronation that many of us deal with. Custom-made, rigid orthotic insoles must be prescribed by a podiatrist. For example, some people deal with ‘supination’, which is the contrary to pronation. Their feet roll to the outside or 'supinate', and the arch stays high and rigid when hitting the ground. This is known as a high-arched foot or cavus foot, and only affects 5 percent of people. Supinators will require a custom-made orthotic that fixes this type of problem. In addition, people with very large bunions, foot ulcers, foot deformities or completely flat feet should see a foot specialist. After preliminary diagnosis of flat feet, or any of the before mentioned ailments, the podiatrist will select the proper custom-made prescription orthotic. Subsequently, a negative-impression plaster cast of the patient's feet is prepared, and this cast is then sent to an a special laboratory for manufacturing orthotics. Based on this cast, a positive cast is formed by pouring plaster into the negative mold. The result is a precise reproduction of the bottom of the foot. From this copy, the orthotist (orthotics technician) will produce a custom orthotic, providing the needed adjustments, as requested by the podiatrist. The result is a rigid (or semi-rigid) orthotic device. Although these devices are biomechanically correct, many patients find it very difficult getting accustomed to them. 2) Heat-moldable orthotics: Heat-moldable orthotics are a cheaper alternative to the expensive custom orthotics, which often cost hundreds of dollars per pair. They are a standard, off-the-shelf, flexible device made of medium-firm density E.V.A. material. The device then can be heated to slightly change its contour. At times wedges are added for a more customized feel. Heat-moldable orthotics cost around $100 to $140 and are a lot easier to get used to than custom stiff orthotics. 3) Off-the-shelf Orthotic Inserts: Off-the-shelf orthotics are a soft-medium density insole, offered at drug stores, online from specialist e-commerce sites, and also from some physiotherapists and chiropractors. Individuals will get used to these orthotics almost right away, and the cost varies from $30 to $50 per pair. Research proves that for 80% of people suffering from over pronation, a prefabricated insole will provide sufficient support. After a few weeks of insoles will adapt to the wearer’s foot shape, because of their body weight and body heat. The majority of prefabricated orthotic insoles are made of EVA, a pliable but firm substance that supports the foot without damaging the arches. Children and the elderly will in particular benefit from a more pliable type of insole, since they are less tolerant of anything stiff below their feet. It is always a good idea to receive the advice of a specialist when you are making this type of decision. You want to ensure you are making the most appropriate selection for your particular condition. (Comment on this)
Monday, April 20th, 2009
12:57 pm	Treatment For Plantar Fascia Pain Using Exercises For Plantar Fascitis and Arch Support Inserts If you’re like many people, you may be suffering from heel pain that is so excruciating that it may hinder doing everyday things in life. Foot heel pain is one of the most common foot ailments among people today. The soreness can start off as an irritating pain that you feel sometimes, and escalate into an intense pain that is felt every day. Sometimes, a hurting heel can go away on its own, but, if left untreated, this type of foot ailment can get much worse. There are usually two places on the heel that people complain of pain, under the heel and in the back of the heel. In most cases, when people feel pain in the back of the heel it is related to wear and tear or inflammation of the Achilles tendon. When people suffer from foot heel pain, it can be caused by a person stepping on a large stone or rock which bruises the heel, or the plantar fascia can be inflamed. A heel that is hurt by a sharp object will heal on its own over time. However, if the pain in the heel is caused by inflammation of the plantar fascia, there are a few things that need to be done to help including exercises for plantar fasciitis and orthotics. The soft tissue on the bottom of the foot, called the plantar fascia, connects the heel to the toes. Under regular conditions, the plantar fascia is a flexible and strong part of the foot that helps the foot to support our weight and allows us to stay balanced. If the foot is facing abnormal stress, such as excessive body weight, repetitive movements from sports, age or compromised foot function, it can make small tears in the plantar fascia. These small tears typically are found near the heel bone (calcaneus), where they become inflamed and cause pain. If this tissue is repeatedly stretched it can cause the development of heel spurs. Heel spurs are boney growths on the heel that can cause quite a bit pain. If you are experiencing heel pain, a recommended approach to remove the stress on the bottom of the foot is to use orthotic arch supports and do plantar fasciitis exercises, which will make the bottom of the foot stronger as well. One of the recommended exercises for plantar fasciitis is stretching the foot before rising from bed. The Plantar Fascia will tighten during sleep, which tends to cause the severe pain that people feel when they get up. By stretching the plantar fascia before putting pressure on it, you can help reduce the pain that you experience with your first morning steps. Another useful exercise for stretching out the plantar fascia is to use the arch of the foot to roll a tennis ball or rolling pin. As this becomes less and less difficult you can try the same exercise in the standing position. The next important thing to do is immediately put on a comfortable pair of shoes and orthotic shoe insoles. This will help to cushion and support the foot arch and help to keep it from further damage. If you use the proper exercises for plantar fasciitis and orthotic arch supports, you will see a great improvement in your heel pain. Make sure to pay attention to your body and if you are experiencing foot pain, see a doctor as soon as possible. This will ensure that your pain does not turn into a more serious issue. (Comment on this)
Monday, April 13th, 2009
2:16 pm	Metatarsalgia ( Ball Of Foot Pain): How to Ease the Discomfort A common complaint from women is that their feet hurt after wearing high heels all day. Nevertheless, many women feel obligated to wear these shoes for the sake of fashion. The human foot was not designed to wear high heels, and this is the main reason wearing them causes so much pain. Looking at the other perspective, high-heeled shoes were not designed with comfort and pain-free walking in mind either. Walking and running with ease is the main purpose of our feet. Nevertheless , wearing high heels can change the structure and shape of the feet, which not only causes pain along the way, but may also inhibit proper functioning of feet over time. High heels can cause women pain because the feet tend to slide forward, this forces the body to redistribute its weight in an unnatural way, which changes the optimal alignment of the body. There are multiple benefits from using high heel orthotics. Orthotic insoles help by giving our feet proper arch support and preventing them from sliding. Wearing high heels can cause many different foot problems. Some of the most common conditions include metatarsal pain, bunions, callous and corns, Achilles Tendonitis, hammertoe, and many others. Ball of foot pain, most commonly caused by wearing high heels continuously, arises when the metatarsals drop and the ligaments weaken. This condition causes acute pain below the toes, known as the metatarsal area. To help alleviate the pain caused by high heels, you can try wearing high heel shoe inserts. Common symptoms of metatarsalgia are usually a burning and tingling feeling in the ball of the foot. There is often also an excessive accumulation of calluses in the same region. Advice to Decrease Foot Pain After Wearing High Heels Find shoes with thicker heels for better support. Buy shoes that are wide enough to comfortably fit your toes. Buying shoes in the afternoon or at night allows a better fit. Have comfortable shoes available to you at all times. Wear orthotic arch supports to correct foot mechanics and walk more comfortably. Buy leather shoes instead of synthetics. Get regular foot massages to alleviate muscle soreness and improve circulation of blood. Do stretches before walking or before doing any strenuous physical activity. If you feel constant pain in your feet, get medical attention. Keep to one heel height. Wearing shoes of many different heel heights can produce irritation of the Achilles tendon. Hold back from purchasing pointed and extremely high heeled shoes}. Save your high heels for special occasions instead of wearing them every day. Ensure that your feet and toenails are clean always. We should always remember that keeping our feet in optimal health is much more important than keeping up with fashion. (Comment on this)
Friday, March 20th, 2009
1:54 pm	Plantar Fasciitis: Why It Leads to Foot Pain In Runners Heel pain in athletes can be excruciating. Once you encounter heel or arch pain, it may be difficult to adjust your lifestyle if you are used to being active. It is important for runners to be aware of the symptoms and treatments for some of the more common types of heel or foot arch injuries. To treat foot arch pain in athletes effectively, you must first understand the causes. Describing Plantar Fascitis Plantar Fascitis is a painful inflammation of the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot. The plantar fascia attaches the ball of the foot to the heel. When the foot is on the ground and supporting all of your body weight, it stretches this tissue. Inflammation occurs when this tissue is stretched too far and tears. The effects of the stress can build up gradually or be the result of a sudden movement. Plantar Fascitis is Often the Cause of Foot Pain In Runners Plantar fasciitisis a common type of foot arch pain in runners for a number of reasons. Runners often have exercise routines that are simply too long, and too stressful on the feet and plantar fascia, and those with flat feet can be at a higher risk. Combining shoes that lack proper arch support and running routines that are too extensive puts repetitive stress on the plantar fascia, particularly where it connects to the heel. This causes tears in the fibers and results in inflammation and severe pain. The most common causes of Plantar Fasciitis include: sudden increase in activity such as running or participating in sports excessive pronation of the feet gaining weight shoes that do not fit properly and deficient arch support Heel pain is commonly felt on the bottom of the foot, where the plantar fascia attaches to the heel bone. Due to the fact that the fascia constricts when you sleep, you will typically feel the most pain in the mornings. When you get up, the sudden stretch and load of your body weight pulls on the attachment to the heel bone. Symptoms of foot arch pain in athletes vary from mild to severe. The pattern of pain can be very unpredictable over months at a time. Frequently, the pain disappears for several weeks, only to re-emerge full-blown after a single workout or change in activity. The pain may even temporarily fade as you walk. Plantar Fasciitis is a common condition that runners experience, and along with the causes shown above, may occur by rapid intensification in your training schedule, or by switching running surfaces. This is evident, especially when going from a soft surface to a harder one. Avoiding Plantar Fascitis While plantar fasciitis can be treated, it does not heal quickly. foot arch pain in athletes can be avoided in a number of ways. Here are some recommendations from physiotherapists that can help prevent Plantar Fasciitis: Perform Stretching Exercises - before, during, and after intenseactivity. Tight hamstring and/or calf muscles (in back of thigh) limit range of motion and put extra strain on the plantar fascia. Preventing strain by warming up the muscles and joints can prove to be helpful. It is highly recommended that you stretch the plantar fasciitis before exercise. Appropriate Footwear and Arch Support Inserts – Shoes with good arch support are important. An effective way to improve foot biomechanics is to wear orthotics inside the shoes. Avoid walking without shoes or foot protection. Avoid shoes without arch support, and get used to running on a softer surface. Change Your Activity – You don't have to stop exercising, however consider switching to a non-weight bearing sport like swimming or cycling. When you begin running, begin at a much lower level of intensity and a shorter distance, then you can build up gradually. Reduce the volume or intensity of training, or simply reduce the amount of time spent on your feet. Ice – Applying ice to the heel can help to reduce the inflammation and pain. Place your foot on a bag of frozen vegetables or a frozen bottle of water wrapped in a towel 3 or 4 times a day for 5-10 minutes each time. Desensitized tissue can be at risk of ice burn, so never ice more than once an hour. If the problem persists, talk to a podiatrist or physiotherapist. (Comment on this)
Wednesday, March 11th, 2009
2:44 pm	Mortons Neuroma: Main Causes and Treatment With Orthotics Symptoms of Mortons Neuroma A neuroma is defined as a noncancerous growth of nerve tissue that is capable of growing in any part of the body. Mortons Neuroma is a condition in which compression occurs to the nerve located between the third and fourth metatarsal bones in the foot, causing thickening of this nerve tissue. As the nerve is compressed, symptoms such as tingling and numbness of the toes start to occur. These symptoms are more noticeable when there is weight placed on the ball of the foot, producing a noticeable amount of pain. A Common Cause of Mortons Neuroma Causes of Mortons Neuroma are not 100% clear, but anything that can constrict this nerve can cause this tissue to thicken. Wearing high-heeled shoes that can constrict the toes can be a cause of Mortons Neuroma. Also, having flat feet can cause the metatarsals to fall, which causes pressure on this nerve. Thickening of this tissue can also be caused by irritation to the nerve or injury. What Leads to Metatarsal Pain? Ball of foot pain is another foot condition that presents itself as pain in the this area. This ailment often happens to women who wear high heels, or people who wear shoes with no cushion or arch support. The bones in the foot can drop when the structure of the foot is weakend. We can experience pain when we wear shoes that do not provide the proper support and cushion. Also, people that suffer from excessive pronation can experience metatarsalgia in the ball of their feet. Over-pronation is a condition in which the ankles tend to roll inward and can lead to a painful arch. How to Identify and Relieve Mortons Neuroma Proper diagnosis is the key to determining the correct treatment for this condition. A podiatrist usually examines the foot by pressing on the area of pain, squeezing the toes and pressing into the gap between the third and fourth toes. In some cases, he or she may be able to feel the neuroma. Doctors can also try to elicit Mulder’s sign, a clicking noise, by pushing on the area of pain. If the doctor unable to feel a neuroma, he or she can use other techniques such as an x-ray to discard the possibility of any broken bones. Magnetic Resonance Imaging (MRI) allows physicians to clearly notice a neuroma. Treatments for Morton’s Neuroma can include anything, from resting the foot to surgery. Most doctors will use conservative treatments first. Conservative treatments include resting the feet, wearing more comfortable shoes and trying orthotic insoles to improve arch support. Orthotic shoe insoles also help distribute your weight more evenly over the entire foot, lessening the pressure on the ball of the foot. In many cases you will see an improvement by using a combination of these conservative treatments. In severe cases, where these options do not work, your doctor may prescribe injections to attempt to reduce the size of the neuroma. In extreme situations, surgery may be the only adequate solution. Taking care of our feet is an extremely important factor in our overall health and well-being. If you suffer from severe foot pain, it is recommended to have a physician examine your feet as soon as possible in order to determine the cause. (Comment on this)
Wednesday, February 18th, 2009
12:35 pm	How Plantar Fasciitis Contributes to the Onset of Heel Spurs What Causes the Pain Associated With Heel Spurs Heel spurs are hardened tissue growth at the heel where the tendons are found. Common symptoms of a heel spur are intense pain in the heel when stretching the foot and aching in the foot that does not go away. These boney growths can protrude into the swollen tissue in the foot and cause pain. At the onset, the pain can be very sharp and is usually most noticeable upon standing. Over time, the pain can subside to a dull ache, but this can become a constant source of irritation for the patient. Heel bone spurs cause pain by poking at flesh that has become very inflamed and irritated, a condition known as plantar fascia inflammation. A Trigger for Heel Spurs A common trigger of heel spurs is when the Plantar Fascia, the thick connective tissue that attaches the toes to the heel becomes inflamed. This abnormal stress on the heel causes calcification of the soft tissue in the foot, creating plantar fasciitis. Reasons that this occurs include abnormal stress, excessive weight, age or poor foot function. When the tissue becomes more rigid, it is torn over and over by the repeated use of the foot. As the tissue becomes inflamed, it results in heel spurs. How to Diagnose and Treat Heel Spurs To properly diagnose this condition you need a foot x-ray. With an x-ray, your doctor can verify that a heel spur has developed. You can treat this condition by simply elevating your foot or consider more extreme measures like foot surgery. By applying mild heat to the area you can lessen the inflammation. This alleviates the pain by dilating the blood vessels in the foot and increasing blood circulation. Many people notice that simply wearing orthotics can provide significant relief. These devices provide additional arch support and can help correct over-pronation. By reducing the stress on the Plantar Fascia, the tissues in the foot are allowed to heal properly. Many orthotics come with additional heel pads that act as shock absorbers for the heel which help to immediately relieve the pain. Also, physical therapy treatments such as diathermy can lessen inflammation. This process uses an electrical current to produce heat that will ease plantar fascia inflammation. Easy Ways to Avoid Heel Spurs One way to help prevent heel spurs is stretch the foot and calf before strenuous exercise. By stretching these tissues, you allow them to become more and more flexible which reduces the likelihood of plantar fascia inflammation. It is also essential to wear shoes that fit properly and provide ample arch support and cushioning to the foot. Heel spurs can be avoided by adding orthotics to your shoes to help avoid stress on the Plantar Fascia. Keeping aware of our feet is a very important step in staying healthy. Healthy feet are a vital component to our well-being. (Comment on this)
Monday, February 9th, 2009
11:21 am	Leg Pain and How It May Be Caused by Flat Feet Overpronation What Leads to Leg And Knee Pain? Knee pain is a common ailment among many people and be caused by many different factors. One of the main causes of knee pain is a biomechanical imbalance known as foot over-pronation. This causes pain by producing an internal rotation of the lower leg and knee and can be easily diagnosed by noticing an outward rotation of the foot at the ankle. This can be seen most predominantly the outward curvature of the tendon that works to attach the heel and the calf muscle known as Achilles Tendon. As this twisting becomes more and more pronounced, a person with flat feet over-pronation can experience other symptoms such as frequent ankle sprains, painful arches, lower back pain, heel spurs, shin splints, and of course knee pain. Normal wear and tear to the joint can cause pain in the knees, but when foot over-pronation is evident, it causes a joint that is meant to act as a hinge only, to rotate. This joint is not intended to rotate, and it is this inappropriate motion of the knee that leads to premature wear and tear on the bone creating long-term damage and extreme leg and knee pain.   Additional Causes of Excessive Pronation The most common causes of this foot ailment are heredity and the location of the feet while a child is in the mother’s uterus. It tends to worsen as a person gets older because the parts of the knee become extremely loose. As the foot follows the flimsiness of these tissues, the inner ankle bone protrudes greatly. As the muscles in the feet adapt to this improper alignment, the person will find that they have an exceptionally elastic and flat foot. A number of external signs of this ailment can be abnormal wear and tear on the inner soles of shoes, very short arch height and also Morton’s toe. Morton’s toe is a condition, where the big toe is shorter than the second toe and can make the foot to turn inward. A Treatment for Leg And Knee Pain An easy way to correct this foot condition is through the use of arch support inserts. Arch support inserts are created to relieve foot over-pronation by giving the arch support and offering increased strength to the compromised ankle joints. They can be slid into many types of shoes, but one should pick a shoe that has enough arch support and a firm midsole to begin with. The shoes you use with these types of inserts will need to be deep enough to hold them. Frequently, by adding this additional arch support you will find it will bring more help to your aching knees than using a knee brace. They work on your feet just as braces work to align your teeth. By creating the necessary arch they force the ankle joint back into alignment, relieving the twisting on the knee thus bringing relief to the knee joint. Determining the cause of your pain shouldn’t be difficult and using orthotic shoe inserts to resolve the pain is a simple remedy. Leading long, productive lives begins with the care of our joints. Paying attention to their needs can ensure us a comfortable and happy state of health for years to come. (Comment on this)
11:14 am	Flat Feet During Childhood: Main Symptoms And Treatment With Orthotic Arch Supports Flat feet in youngsters is commonly difficult to identify in the early months, since the true shape of the foot is often hidden by baby fat. As months go by and as the toddler enters walking stage, the condition becomes apparent. As the child gets older, it is normal for an arch to appear between 4 and 6 years of age, commonly being developed by walking barefoot on irregular terrain. This develops ligaments, muscles, and tendons. If a normal arch fails to appear during this stage of development, then it could become necessary to investigate using orthotic shoe insoles to keep lower body or back issues from emerging later in life. The excessive rolling inwards of the ankles and feet, also known as pronation, and resulting collapse of the arches– is found in up to seventy percent of the population. Over a period of time, excessive pronation in addition to foot pain will also cause back problems, and also leg problems. Many people do not comprehend how proper foot, leg and back alignment are associated, and it is important to remedy any foot problems such as flat feet in children to prevent further lower body health complications. It is advisable to identify flat feet in children as soon as possible to prevent ensuing complications later in life. While sometimes it is a normal part of aging, it is possible for adults of any age to develop flat feet. Flat feet can be caused for reasons such as injury, illness, or pregnancy, and can be temporary or permanent, depending on the reason. Excessive weight-bearing can also cause flat feet in children or adults. A good way to test whether an arch is being developed is by using a wet blotter. With this method, you make a footprint of your child’s damp foot on colored paper. Then you check whether the footprint leaves a visible gap left by the foot arch. It is also possible to do this on a beach, or in a sandbox by observing the foot impression, however the blotter test is much more helpful. Another indication of flat feet is when the child complains about his or her calf muscles or ankles ache after walking for a period of time, as flat feet during childhood can cause extra strain on ankles and calves to counteract the lack of foot arches. In some cases, a child may walk on the outer edges of his feet, and this is often confused with bowleggedness, when in reality it is a consequence of over-pronation caused by flat feet. Foot conditions such as flat feet in children can be corrected to prevent serious complications like plantar fasciitis and avoid damage to ankles, calves, or lower back. A good measure of prevention is through the use of orthotic shoe insoles. A foot specialist (podiatrist) should be able to examine the symptoms and recommend suitable treatment, which could include orthotic shoe insoles or foot exercises, according to your particular situation. In many cases, standard orthotic shoe insoles products available at retail stores or on the Internet, can produce excellent results, without the need for high-priced custom-made orthotic shoe insoles or other aids available via prescription. The most important thing to keep in mind when it comes to flat feet in children is that early detection can avert many serious problems to other body parts such as the knees and lower back with aging. It is easy to treat flat feet in children through readily available and affordable orthotic shoe insoles. (Comment on this)
Friday, January 9th, 2009
2:55 pm	Achilles Pain: Main Causes And Relief Using Orthotic Shoe Insoles Foot disorders involving Achilles tendonitis are rather widespread, especially among athletes who practice sports such as soccer, track, gymnastics, and basketball. The Achilles Tendon is the stripe of tissue that attaches the heel and the calf muscle. The function of the tendon allows actions like walking on tip toes or pushing off while running. As a result, people who repeatedly put these issues under excessive pressure suffer from inflammation of the Achilles Tendon, also known as Achilles Tendonitis. Achilles Tendonitis:Common Causes Most of the causes of this foot condition work in combination. and include extreme training, poor footwear selection, inappropriate running surface, or old shoes. Poor gait due to over-pronation while running can also be blamed for this condition. What are the Symptoms of Achilles Tendonitis? Indicative signs of an onset of Achilles tendon pain are swelling in the tendon area accompanied with soreness and a feeling of warmth. Inability to adopt a tiptoe posture, and worsening of the ankle pain, especially when you raise your body upwards. Achilles Tendonitis:Common Treatments Resting the ankle at an elevated position and applying an ice compress will help to ease inflammation. According to your particular situation, crutches may also be used for a few days to help the tissues recover. Avoid bearing any weight on the injured feet to prevent a worsening of the situation. Although over-the-counter pain relievers may help alleviate the situation, ample rest is the best solution when it comes to allowing the tendons to return to a healthy state. Staying away from sports or other activities which can potentially impair the recovery process is essential too.. Adequate foot health is critical for foot conditions involving Achilles tendon pain. The use of orthotic shoe inserts also deserves consideration to restore foot biomechanics. In some cases, it is recommended that you visit a podiatrist (foot specialist), who may be able to help you identify the most appropriate foot care equipment that will bring relief for you. Living with Achilles Tendonitis It is true that Achilles tendon pain does not qualify as a major foot problem, but can be disabling nevertheless. However, after the condition is diagnosed, you need to be careful, even after going through therapy. This will apply in particular to individuals who are constantly involved in sports or other physical activities. It is recommended that you warm up before you engage in physical activities, as it will help prepare the calf muscles and tendons. Appropriate arch support and adequate preventive foot health care will help you back to your normal routine in no time. (Comment on this)
Wednesday, January 7th, 2009
6:59 pm	Relief For Shin Splints In Athletes With Insoles For Sports Shin Splints refers to a painful condition in the front leg area below the knee caused by injury to the posterior peroneal tendon. The resulting inflammation happens in the front or inside section of the shin bone. Frequently, shin pain in runners can result from intense physical activity like jumping, running or playing active sports; shin pain in runners often needs a long period of time to heal. Shin Splints: Symptoms Shin splint symptoms that are most common include inflammation and/or soreness around the shin area, particularly after running, walking, or participating in sports activities. The pain typically presents itself at the beginning of the workout, then lessens slightly, and reappears when settling into rest. It is not uncommon for shin pain in runners to occur in people who have just started to get involved in intense physical activities. What Causes Shin Splints? The main cause of shin pain in runners is severe stretching of the muscles and tendons adjacent to the shin bones, which are the tibia and the fibula. Excessive use of these muscles by runners and other athletes is the most common factor for this condition. Other causes for shin pain in runners can also be due to excessive use of the anterior tibialis muscle in the front of the leg, along the outside front of the shin bones. Over pronation of the feet is often a significant contributor to shin pain in runners. Over pronation leads to internal tibial rotation and intensifies the tractional forces upon the ligaments and muscles in the lower leg. Treatment and Relief of Shin Pain In Athletes For the short term, it is recommended that the individual rests to help alleviate shin pain in runners. Running and other strenuous activities should be avoided until the condition is controlled. Shin splints are often prevented by performing stretching exercises before intense physical activity. It is of utmost importance for runners and athletes to steadily increase their activity level, and always go through a proper warm-up before sudden or intensive exercise. A change in running style to eliminate overstriding and avoiding heavy heel strike can also contribute to a reduction of shin pain in the long term. The use of appropriate footwear is also an effective way to prevent and reduce the pain associated with shin splints, particularly for athletes who strike heavily with the heel. Running shoes with proper rear foot stability should be used whenever possible. Additionally, sport shoe insoles are useful in that they help prevent over pronation and cushioning the heels, thus reducing the impact while assisting with heel stability. In general, athletes and runners need to continuously maintain proper foot health in order to stay in top performance shape. For more visit: http://www.kaboodle.com/blogs/foot-care-blogazine-by-footminders/footminders-comfort-orthotic-insoles-for-sports (Comment on this)