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Đã gửi: **Chủ nhật 31/07/22 08:37**

A Recipe for Healthy Feet

Your feet carry you through life and need a little love and attention
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LYNN JAFFEE _ 28/09/2020

I don’t know about you, but during this COVID-19 pandemic, one of the few things that has kept me sane is walking. We live near a bike and walking path that follows a small creek, crosses over a number of marshes, and circles a small open park. I manage to get out and walk a couple of times a day. Full disclosure: I’m not that motivated; we have a dog who needs some serious walking.

So, while I’m hunkered down at home, I only need a couple of things to stay in shape—a good pair of walking shoes and healthy feet. I say healthy feet, because foot pain is no joke. It can change your life, and not for the better. A bunion, sprained ankle, or neuroma can affect your ability to walk, exercise, travel, and even work.

Over the years, some of the most common foot issues I have treated include:
- Bunions, which are a painful and unattractive misalignment of the first joint of your big toe, or in rare instances, your smallest toe. A bunion makes your toe point inward toward the other toes instead of pointing straight forward.
- Plantar fasciitis, which is an inflammation on the tendon and fascia on the bottom of your foot. Plantar fasciitis is often associated with poor arch support, fallen arches, and stress on your feet due to overuse or weight gain.
- Neuroma, which occurs when the nerve between your metatarsal bones (the ones in the front of your foot, behind your toes) trap and compress the nerve, causing pain and frequently the sensation that you have a large pebble in your shoe.
- Achilles tendonitis, which is inflammation of the thick tendon that runs between the back of your heel and your calf. It can occur from overuse, injury, or shortening of the tendon from wearing high heels or developing poor flexibility.
- Sprained ankle, which can be one of the most painful injuries to your foot. When your ankle is rolled or twisted beyond its capacity, the ligaments that connect bone to bone become injured, causing swelling, pain, and future instability.
With any of these injuries, acupuncture can help relieve pain and decrease inflammation in the area. While it can’t change a structural issue, as in the case of bunions, acupuncture can help speed up the healing process after an ankle sprain, foot surgery, or a sports injury. Besides acupuncture, your practitioner may also employ other healing methods, such as electro acupuncture, massage therapy, heat therapy, or microcurrent—a mild electrical current that stimulates healing in the area.

In addition to acupuncture, there are things that you can do for yourself to help prevent pain and keep your feet as healthy as possible, especially if you’re prone to foot pain.
- Ditch your high heels. If I had to limit my recommendations to only one, it would be this. Feet that have been crammed into narrow-toed high heels are far more likely to develop bunions than those that have been wearing flats or sneakers. Furthermore, once your feet have been stuffed into high heels, your weight is pushed forward onto your toes, making you more prone to neuromas, shortening your Achilles tendon, and making you more unstable in general.
- Get rid of flip flops. If I were asked about my second-most important recommendation, it would be this. While they’re easy and comfortable in the warm weather, flip flops don’t support the arches in your feet, and can be the cause of knee pain, plantar fasciitis, and straight up achy feet. If you can’t part with wearing flip flops, it’s good to know that some companies make healthier flip flops with good arch support.
- Choose the right shoes for the job. If your exercise regimen includes running or walking, make sure you have the right shoes. The best way to do this is to buy them at a reputable athletic shoe store. There, someone can help you find shoes to accommodate whether your foot rolls inward or outward when you walk or run, and whether you need a straight or curved-lasted shoe, depending on the shape of your arch.
  
  If you have a neuroma, buy shoes with a very wide toe box. You may have to buy a size larger or wider, but it will be worth it. Narrow shoes can cause or aggravate a neuroma.
- Update your shoes regularly. As your shoes wear out, they offer less support and can increase your risk for developing pain or injury. In addition, when you get new shoes, go easy at first. Whether you’re wearing new flats or running shoes, break them in over short periods of time before you put them on for the whole day or take that really long run.
- Massage your feet. Use a little moisturizing lotion and go to work on those aches and pains. Massage to help stretch your feet and work out the tight, achy spots. You could also find a partner who’s willing to massage your feet for you (or trade foot massages) or a compression massager (highly recommended, I have a Theragun mini and it has saved my life).
- Stretch your Achilles tendon to loosen up your calf muscles. Doing so will not only make you less prone to Achilles tendonitis, but in many cases it can help you avoid shortened Achilles tendons, which are the culprit in plantar fasciitis.
- After a long day on your feet, give them a soak. Alternate between five minutes of cold water and five minutes of hot water, then repeat. By doing so, you are expanding and constricting the blood vessels in your feet, increasing the circulation and reducing swelling.
The bottom line is that you may not think about keeping your feet healthy until they start to bother you. And it’s a lot harder to recover from a foot problem than it is to prevent it in the first place. So give your feet a little love. They’ll reward you over many miles.

Lynn Jaffee is a licensed acupuncturist and the author of “Simple Steps: The Chinese Way to Better Health.”

https://www.theepochtimes.com/a-recipe- ... 86105.html

Đã gửi: **Chủ nhật 31/07/22 09:02**

Achilles Tendon
Stretches
and Strength Exercises

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If you have Achilles tendonitis, or inflammation of your Achilles tendon, you can do stretches to help recovery.

Achilles tendonitis is usually caused by intense and excessive physical activity. Symptoms include tightness, weakness, discomfort, and limited range of motion.

Sometimes, Achilles tendonitis is called Achilles tendinopathy, but the two conditions aren’t the same. Achilles tendinopathy is the degeneration and damage of collagen in the tendon. It develops when Achilles tendonitis becomes chronic.

Other conditions that can affect the area include Achilles tendonosis, or micro-tears in the tendon, and an Achilles tendon rupture, a partial or complete tear. These conditions are more likely to develop if Achilles tendonitis isn’t treated.

To speed up healing and improve mobility, try these Achilles tendon stretches.

3 stretches for the Achilles tendon





1. Runner’s stretch
When the Achilles tendon is inflamed, it can tighten and cause discomfort. The runner’s stretch, or calf stretch, will provide relief by loosening the tendon.

To do this exercise, you’ll need a wall or other support, such as a chair.
- Place your hands on the wall or chair. If using a wall, put your hands at eye level.
  Step the leg you want to stretch behind you. Keep your back heel on the floor and point your toes straight ahead.
  Bend your other knee toward the wall, keeping your back leg straight.
  Lean toward the wall until you feel a gentle stretch in your calf. Don’t lean so far that you feel pain.
  Hold for 30 seconds. Complete 3 reps.
If it hurts to straighten your leg, try a runner’s stretch with bent knees. Start closer to the wall and bend your back knee until you feel a stretch. Hold for 30 seconds and repeat three times.

2. Toe-to-wall stretch
The toe-to-wall stretch is ideal if the runner’s stretch makes your shoulders uncomfortable. It places less pressure on the upper body. Like the runner’s stretch, this exercise helps mobility by reducing stress on the Achilles tendon.

Follow these steps with the leg that’s causing discomfort.
- Stand facing the wall and place your toes up and against the wall. The higher you place your toes, the deeper the stretch.
  Lean forward, keeping your heel on the floor. (Your other leg is behind you, toes forward and heel on ground.)
  Hold for 30 seconds. Complete 3 reps.
3. Heel drop
Another Achilles tendon stretch is the heel drop. You can do it on a staircase or stepladder. If you want to use a stepladder, make sure it’s locked in position.

Do this stretch with the leg that has an Achilles tendon issue.
- Hold on to the railings of the staircase or ladder.
  Put the ball of your foot on the edge of the bottom step.
  Let your heel drop down, allowing your other foot to relax.
  Hold for 30 seconds. Complete 3 reps.
If you have trouble balancing, do this exercise under supervision of a healthcare professional.

Achilles stretching tips

For optimal relief, stretch your Achilles tendon regularly. You should continue to stretch even when you don’t feel stiff or sore.

To get the most out of each stretch, keep these tips and tricks in mind:
- Take your time. Move slowly, whether you’re deepening into a stretch or changing positions. This will limit the risk of injury and discomfort.
- Avoid bouncing. Quick, sudden movements will only worsen Achilles tendon issues. Stay relaxed during each stretch.
- Keep your heel down. During a calf stretch, plant your heel on the ground. If you lift your heel, the Achilles tendon won’t stretch properly.
- Stop if you feel pain. Stretch until you feel minor discomfort, then relax. Don’t strain or force your muscles. If you feel sharp pain, stop stretching immediately.
Stretching is just one part of Achilles tendonitis recovery. Your doctor may also tell you to rest, apply ice packs, and wear heel lifts in your shoes.

Getting back to activities

Generally, you should avoid running and jumping activities until you don’t have any symptoms.

When you’re ready to exercise, do it slowly. Start at 50 percent of your original level. If you can exercise without pain, increase your activity by up to 20 percent each week.

Depending on your symptoms, you might be able to stretch in the early stages of Achilles tendonitis.

It’s best talk to a doctor or physical therapist before doing any type of Achilles tendon stretch or exercise. If they understand your condition they can offer expertise and confirm useful exercises.

3 calf strengthening exercises

You can also do exercises to strengthen your calf and heel muscles. These muscles are attached to your Achilles tendon, so it’s important to keep them strong. It will reduce stress on the tendon and prevent future problems.

Doing muscle strengthening exercises will also make your Achilles tendon stronger.

1. Seated heel raises
During seated heel raises, the muscles in your calves work together to lift your heel. This improves strength and provides support for the Achilles tendon.
- Sit on a chair or at the edge of a bed. Place your feet shoulder-width apart.
  Lift your heels as high as possible, pause, then slowly lower them.
  Complete one set of 20 to 25 reps. Repeat 5 to 6 times each day.
2. Standing heel raises
If it feels comfortable, you can do heel raises while standing up. This variation also engages the muscles attached to your Achilles tendon.
- Stand with your feet shoulder-width apart. Hold on to a chair or counter top for support.
  Lift your heels and rise onto the balls of your feet. Pause, then slowly lower your heels.
  Complete one set of 20 to 25 reps. Repeat up to 5 or 6 times each day.
3. Resistance band calf exercise
You can also use a resistance band to tone your calf and heel muscles. This exercise strengthens these muscles by forcing them to work against resistance.

Start with a light resistance band. As your tendon gets stronger, you can use a thicker band with more resistance.

Sit on the floor or on a bed. Extend your legs straight out in front of you.
Wrap a resistance band around the ball of the foot you want to stretch, bending your knee slightly. Hold the ends with your hands.
Pull the band to flex your foot toward you.
Pause, release, and point your foot away from you.
Complete 3 sets of 10 to 15 reps.




The takeaway

If you have Achilles tendonitis or other Achilles tendon issues, you can do stretches to help recovery. These moves improve mobility by loosening up the tendon.

Strengthening exercises can also tone the calf and heel muscles attached to the tendon. The stronger the muscles, the less stress will be applied on the tendon.

Talk to your doctor before doing Achilles tendon stretches and strengthening exercises. During recovery, it’s important to rest and limit activity. Your doctor can explain the safest way to return to your normal routine.

If your Achilles tendon doesn’t get better, seek medical attention.

https://www.healthline.com/health/achil ... h#takeaway

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A Recipe for Healthy Feet

A Recipe for Healthy Feet

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