Reduce Headache Symptoms With These Lesser-Known Solutions
There are several different types of headaches, and they have a range of possible causes. Tension headaches are the most common type, but there are also sinus headaches, migraine headaches, cluster headaches, and more.
No matter what type of headache you have, you may be searching for ways to relieve the pain. You probably know some of the common home remedies for dealing with headaches, like dimming the lights or putting a cold pack on your forehead.
But if you’ve tried the classic methods and are still looking for relief, here are some headache remedies that might surprise you.
Spit Out Your Chewing Gum
Research has found that chewing gum can cause tension headaches and migraines. That’s because excessive chewing can cause stress to the temporomandibular joint, or TMJ. Dysfunction in the TMJ is a known cause of headaches. Therefore, you may want to consider ditching the gum.
Take Off Your Hat
Compression headaches can be caused by pressure on the head and scalp. They can also result from wearing a hat that is too tight, as well as:
Having your hair in a tight ponytail
Try taking off your hat, letting your hair down, or ensuring your headgear fits properly.
Avoid Certain Foods
There are a number of foods that can trigger headaches. They include foods that are high in histamine, such as:
In addition, foods that contain nitrates and nitrites can also be a culprit. They include:
Other processed meats
If you’re getting frequent headaches, put some more thought into your diet or consider speaking to a nutritionist.
Get Some Fresh Air
Strong smells can trigger headaches in some people. Perfumes, cleaning products, cigarette smoke, and foods with strong smells are common causes.
Sensitivity to odours is common in people who suffer from migraines. Therefore, If you feel a headache coming on, try getting some fresh air.
Drink More Water
A common cause for tension headaches and migraines is chronic dehydration. Drinking a glass of water can provide headache relief pretty quickly. Studies have shown that drinking some water can sometimes relieve headache symptoms within 30 minutes.
From Shin Splints to ACL Injuries, Here are Some of The Most Common Sports Injuries and What to Do About Them
When you get injured playing sports, it can be a very discouraging experience. Not only does it sideline you from the game, but it may get in the way of your regular daily activities. If the injury is bad enough, you might be unable to work or even walk until the injury heals.
But you shouldn’t let the possibility of an injury get in the way of staying active. Sports are a great choice when it comes to fitting more physical activity into your life, and can help you stay motivated about improving your fitness.
To help you stay on the field and avoid injuries, let’s go over some of the most common sports injuries, how to spot them, and how to prevent them before they happen.
Common Sports Injuries
Tennis Elbow or Golfer’s Elbow
Both tennis elbow and golfer’s elbow are overuse injuries. They occur when the tendons in your arm get over stressed and tiny tears form in the tissue causing pain, weakness, and stiffness.
Despite the names of these injuries, they can be caused by any activity that involves repeated use of the arm and wrist. Where they differ is that tennis elbow causes pain on the outside of the elbow, and golfer’s elbow causes pain on the inside of the elbow.
ACL Tear or Strain
The ACL is one of the major ligaments in your knee, and can sometimes get injured by excessive stress such as in sports that involve sudden changes in direction, jumping, and landing.
If you experience an ACL injury, you may hear or feel a “pop” in the knee followed by severe pain, rapid swelling, and loss of range of motion. You may also feel the knee giving way when you try to put weight on it.
Shin splints are caused by repetitive stress on the connective tissues around your shinbone. It can result when you start playing a new sport, or intensify your training too quickly. This injury causes pain along the shinbone and may cause some mild leg swelling.
Runner’s knee can describe a number of conditions that cause pain around your kneecap. It typically involves irritation of the soft tissues or worn cartilage in the knee. As the name suggests, it is common among runners, but can also be caused by any activity that puts repetitive stress on the knee.
The hamstring is made up of three muscles behind the knee. Hamstring injuries can range from a mild strain to a complete tear of the muscle. These injuries can be caused by fatigue, lack of a warmup, or improper running technique. It causes sudden pain in the back of the thigh and lower buttock and may cause some bruising.
How to Prevent Injuries
Now that you know some of the basics about what injuries to look out for and how to spot them, here are some tips on how to prevent those injuries before they happen. These preventative measures also apply to many other types of sports injuries.
This is the most important thing you can do to prevent sports injuries. Taking the time to stretch and warm-up before athletics helps prepare your body for the stresses it’s about to face. It increases blood flow to your muscles, loosens your joints, and improves flexibility. In addition to preventing injuries, it can also help with your athletic performance.
Wear Proper Shoes
Having the right footwear is another important part of preventing injuries. During athletics, your shoes provide cushioning and support that helps you move more efficiently and take some of the stress off your joints.
Ensure you replace your athletic shoes before they get too worn out.
For added support, consider using orthotic inserts or orthotic shoes. They can be custom designed to provide the perfect amount of support and correct imperfections in the way you move.
Gradually Increase Intensity
Whenever you start playing a new sport or up the intensity of an exercise, it brings some risk of injury. That’s because you put your body under stress that it’s not properly prepared for.
Take it slow when you’re trying something new. For example, a rule of thumb for distance running is to gradually increase your distance by no more than 10 percent a week.
If you’re dealing with numbness in your toes, it can really get you down. It may make it difficult to stay active, cause you to trip and fall, or even make it painful to just walk around.
If foot pain or numbness makes you change the way you walk, it can cause issues like knee pain or back pain. In addition, the loss of feeling can result in foot injuries you might not be aware of.
Sometimes toe numbness can go away on its own. In other cases, its a symptom of a serious health condition. Here’s what you need to know about the possible causes of toe numbness and what to do about it.
What is Toe Numbness?
Toe numbness describes the loss of feeling in your toes, but it can also involve some related symptoms such as:
A pins-and-needles sensation
The symptoms can sometimes extend upwards to the foot and leg as well. And it may only affect one side of your body or both.
What Causes Numbness in Feet and Toes?
A wide variety of health conditions can cause numbness in feet and toes. The most common causes include:
To start diagnosing the cause of your toe numbness, your doctor will speak with you about your medical history and symptoms. Afterwards, you’ll receive a physical examination. This may include testing your sense of feeling in your feet, such as checking your ability to sense temperature.
Depending on what they find, they may use diagnostic tools like MRI and CT scans to check for conditions such as spinal issues or a stroke.
Nerve conduction studies may also be used to check for pinched nerves. This test uses an electric current passing through the nerves to check if the nerve signals are being transmitted normally.
Treating Chronic Foot Numbness
If your toe numbness doesn’t go away on its own and sticks around for several months, it’s referred to as chronic. There are a number of options for treating chronic foot numbness.
The appropriate treatment will depend on the underlying cause for your toe numbness. But there are also some things you can do to relieve the symptoms and reduce the risk of developing cuts and sores.
Checking your feet daily for cuts (use a handheld mirror to check the bottoms of your feet)
FAQs About Numbness in Toes
How do I get rid of numbness in my toes?
There are a number remedies that can help reduce numbness in your toes, including getting better footweare or custom orthotics. But to actually get rid of the numbness for good, you should see a doctor for help identifying the cause.
Is numbness in toes dangerous?
No, having numbness in your toes is not considered dangerous. However, it is sometimes a symptom of a serious condition, so its a good idea to get it checked out. The only real direct danger that comes from numb toes is the risk of falling due to being unable to feel the ground with your feet, and the risk of developing wounds on your feet.
Will numbness in toes go away?
It depends on the cause and the particular case. In some cases, numbness in toes will go away on its own. In other cases, it will go away and return periodically. And sometimes, it sticks around for good and requires treatment to get any improvement. So if you’ve tried simple remedies (like ensuring you have proper shoes) but your toe numbness remains, you should consider getting it checked out.
Stress is a normal part of everyday life. Everyone experiences stress, but it’s not always a bad thing. For example, when you’re preparing for a job interview, some stress can be expected and it can sometimes motivate you to perform well.
However, stress is a problem when it becomes constant or overwhelming. It can cause changes in your body that negatively affect your immune system, sleeping habits, mental health, and more.
This leads to symptoms like anger, sadness, anxiety, irritability, headaches, and sleeplessness. Over time, stress can contribute to serious health conditions such as high blood pressure and heart disease. Some people even experience stress rashes and hives.
Thankfully, there are a lot of techniques for helping you deal with stress. They range from simple mental exercises to guidelines for managing your daily schedule. The wide range of methods available means that you should be able to find options that will work for you in different situations.
Here are some effective coping techniques for overcoming stress:
Take a Breather
Controlling your breathing is one of the easiest ways you can calm your body and feel more relaxed. It’s also a technique you can do wherever you may be—whether it’s the office, in traffic, at home or outdoors. There are several different breathing methods you can try, but a simple one to start is to just focus on taking slow, deep breaths. Breathe in through your nose while slowly counting to three, hold it for one second, and then slowly exhale while counting to three again. Go ahead and try it right now while you read this.
Meditate On It
Meditation involves focusing your attention and blocking out all your nagging thoughts. Besides relieving stress, meditation has been shown to help alleviate symptoms of a range of conditions, from chronic pain to asthma.
There are many different types of meditation, but the one that most people are familiar with is mantra meditation. This method involves closing your eyes, choosing a calming word or phrase, and then repeating it in your mind. The mantra gives you something to focus your attention on while avoiding distracting thoughts. Among meditation’s many benefits, it can retrain your mind to be better focused and block out unwanted and anxious thoughts.
Hug a Loved One
This tip may sound silly or simple, but you may not realize just how beneficial hugging can be. Research shows that a simple caring touch from a loved one can make a real impact on your health. That’s because it releases oxytocin, which causes relaxation, lowers blood pressure, and results in a decrease in stress hormone levels such as cortisol.
Shorten Your To-Do List
Setting goals and priorities is a good thing. It can help you stay on top of your responsibilities and can give you a sense of accomplishment. But your to-do list can also be a major contributor to your stress when it becomes unmanageable. So whittle down that list of tasks so it’s more realistic.
To help guide you, start keeping track of how often you are able to complete everything on your daily agenda. Then start making adjustments until it becomes the norm.
Talk it Out
When you’re dealing with stress on your own, every little problem can seem worse than it actually is. In this way, your distorted perception of problems can contribute to your stress.
But speaking to someone you trust, like your family or friends can help you get some perspective. By helping you see things from another point of view, you may realize that an issue that was stressing you out was not as bad as you thought. Talking with others can also give you more confidence to deal with situations by receiving helpful feedback.
Get Help From an Expert
Mental health professionals like counsellors and therapists are experts at stress management. Besides knowing the different techniques, they understand how to help you use them properly and find the best solutions for you.
Getting expert help may be easier than you think, and wellness clinics such as Activa Clinics, help with assessing your specific needs and creating a treatment plan customized for your needs.
Don’t Ignore It
Remember, stress is normal, but being overwhelmed by it isn’t. You shouldn’t learn to live with chronic stress as part of your daily routine. It can seriously impact your mental state and overall health. But with some simple techniques and a little help, you can overcome it.
Contact us to book an appointment if your stress is causing anxiety or depression issues.
New Research Reveals the Back Pain/Headache Connection
Back pain and headaches often go hand in hand. There have long been theories about how the two conditions are related. But the latest research reveals that the connection may be stronger than anyone thought.
It shows that if you suffer from one of these issues, it doubles your risk for developing the other one.
These findings could change the approach to treating these conditions and help get relief for people who suffer from them.
The research was published in the Journal of Headache and Pain. Here are some highlights:
It studied the link between chronic headaches and persistent low back pain.
Researchers reviewed 14 existing studies.
The studies had sample sizes ranging up to 400,000 people.
Every study they reviewed suggested there’s a connection.
The connection is even stronger for people who suffer from migraines.
How Are They Linked?
It’s still unclear exactly how the two issues are connected. But there are a few theories.
One possibility is that it’s related to how people feel pain differently. Researchers say that genetic differences in how pain is signalled could mean that some people are just more likely to feel pain from these conditions and to be more sensitive to it.
The Vicious Cycle
Another explanation is based on psychology. It says that chronic pain can lead to a vicious cycle. That’s because pain can cause mental health issues which then increase your sensitivity to pain. So as your pain worsens, so does your mental state, and vice versa. This cycle increases your chances of ending up with both conditions.
And for some people, the cause may be an underlying health issue that leads to both headaches and back pain. That can include things like poor posture, vitamin deficiencies, injuries, and certain diseases.
What Does This Mean for Treatment?
The findings highlight the importance of taking a whole-body approach to health care. It shows that the old-school philosophy of treating these conditions separately is not the most effective solution.
According to the researchers, combined treatment is the answer. They say that whenever a doctor is treating one of these issues, they need to ask about the other and tailor the treatment accordingly.
Chiropractic Can Help
You probably know that chiropractors are experts at treating back pain. But chiropractic care has also been proven as an effective treatment for chronic headaches.
That’s because the adjustments and spinal manipulations that chiropractors perform can alleviate stress on many areas of your body—including the nerves and muscles that cause headaches.
Chiropractors also have the training to provide advice for relieving both back pain and headaches. That includes recommendations on posture, ergonomics, nutrition, exercises, stretches, and relaxation techniques.
Take a Whole-Body Approach
The adjustments and advice chiropractors can provide make them a great starting point for your treatment. But you shouldn’t stop there. You should talk to your healthcare providers about creating a whole-body treatment plan. Since your health issues can often be connected or come from sources you might not expect, this is the best way to uncover the root causes and ensure they don’t return.
With that kind of prevalence, it’s a good idea to learn how to spot the signs of a heart attack, what to do when one strikes, and how to prevent heart attacks before they happen.
How to spot a heart attack
If you’re in an emergency situation where you think someone is having a heart attack, it’s tough not to panic. In those hectic moments, one way to know what heart attack symptoms to look for is to remember “the four P’s”:
Squeezing chest pain
Pain that spreads to the jaw, neck, or arms
Back pain (happens more commonly in women)
The skin may be paler than normal and may even go bluish
The pulse can be both rapid and weak
The skin may be cold and sweaty
Other possible symptoms
While the four P’s are a good starting point, the possible signs of a heart attack don’t end there. They can also include:
Nausea and vomiting
Shortness of breath
To make matters even more complicated, some people only experience “soft signs” of a heart attack. These soft signs are more common in the elderly, women, and people with diabetes.
Mild chest discomfort (it may come and go, lessen with rest, or gradually get worse)
What to do
If you or someone you’re with is having a heart attack, here are the steps you should take:
When calling 911, you should try to stay calm, speak clearly, and listen carefully. Also, be ready to provide any necessary location information like the address and nearest intersection. Also, stay on the line until the call taker says it’s ok to hang up.
If you need to ask someone to call 911 for you, ask them to let you know once the ambulance is on the way. This ensures you’re not left wondering whether help is coming.
Have the person sit on the floor with their back leaning against a wall with their knees bent. This is the best position because it can relieve pressure on the heart, and also helps prevent injury in case the person collapses.
Give them an aspirin
Something you can do for first aid, in some cases, giving the person having a heart attack an aspirin can stop a heart attack in its tracks. It does that by dissolving blood clots in the arteries. You can use a plain, normal-strength aspirin and ask the person to chew it, as that’s the quickest way to get it into the bloodstream.
If possible, you should avoid aspirins that are enteric-coated (those are the smooth, colored ones often labeled as “safety coated”) because they take longer for the body to absorb. Also, make sure the person is not allergic to aspirin.
If the person collapses and becomes unresponsive, you should begin CPR until help can arrive.
According to the Canadian Red Cross, if you don’t have any CPR training, a compression-only method is acceptable. That’s because unless you’re dealing with a child, or an adult who’s suffering a respiratory issue (like drowning or an asthma attack), there’s already enough oxygen in their blood.
That means you don’t have to remember the ratio of breaths to chest compressions, you can simply start pushing hard and fast in the center of the chest. To get the right speed (about 100 compressions a minute) you can do it to the beat of the song Stayin’ Alive.
Use an AED
Many buildings now have automatic external defibrillators (AED) that offer the best chance of saving someone from cardiac arrest (which means the heart stops beating). And with their automated voice directions, you don’t have to remember anything, just follow the instructions.
What causes heart attacks?
Now that you know some ways to spot a heart attack and what to do about it, let’s look at what causes them and how to prevent them before they happen.
A heart attack occurs when blood flow to one section of the heart gets cut off (usually by a blood clot) and that section of the heart begins to die.
Having a buildup of plaque in the heart’s arteries makes these blockages much more likely. But there are many things you can do to improve heart health and reduce your risks.
Maintain a healthy weight
There are some weight loss programs that make it easier to lose weight. They do that by solving imbalances such as hormonal issues that contribute to unhealthy eating and weight gain. When combined with regular exercise, these programs can help you achieve a healthy weight and keep the excess pounds off.
It may seem like an insurmountable challenge if you’re a long-time smoker. But people tend to be more successful when they seek out some help to drop the habit. So consider looking into a smoking cessation program or talking to your doctor about the prescription options.
Get cardiac rehab
If you have a number of risk factors for heart attack, or have already been diagnosed with some form of heart disease, a cardiac rehabilitation program can help. These are customized programs that can involve an exercise plan, nutritional consultation, education, and more. Because they are tailored to patients with heart issues, they ensure that the exercise is always kept at a safe level of intensity, and is designed to help you get the most out of your efforts.
Neck pain is a common issue. That’s not surprising when you consider how much time most people spend hunched over a desk, a smartphone, or a steering wheel.
It’s often caused by a strain in the neck muscles due to poor posture. However, there are many types of pain that can affect your neck, and there are even more possible causes.
Sometimes it’s a sign of an injury or serious condition and will need medical attention. Other times it’s normal, such as a dull pain at the end of a long workday. This guide will help you tell the difference between the two, and teach you some simple techniques to get neck pain relief.
When to see a pro
When you’re wondering if you need professional help for your neck pain, here are some signs to look out for.
The pain started after an injury
The pain lasts more than a week
The pain is severe
The pain prevents you from performing your normal activities
The pain is accompanied by other symptoms like headache, weakness, and pain spreading to other areas
These symptoms show that your neck pain might be caused by more serious conditions like a pinched nerve, herniated disc, or arthritis—and that you should seek help. There are many options when it comes to getting treatment from a medical professional. Physiotherapists, chiropractors, and massage therapists are just some examples of the healthcare providers who are experts at dealing with neck pain.
On the other hand, if it seems like your dealing with a run-of-the-mill muscle strain, here are some simple neck pain remedies that you can do yourself.
Stretch it out
Here are a few simple stretches you can do pretty much anywhere, including while seated at your desk or in the car. When stretching, keep your moves slow and smooth, and stop once you start to feel the stretch. In other words, avoid pushing it too far!
Touch your ear to your shoulder ten times on each side.
Roll your shoulders in a circular motion, six times forward, then six times backward.
Lower your chin towards your chest, and hold for about 20-30 seconds, then slowly raise it back up.
Tilt your chin up towards the ceiling and hold for about 10 seconds, then slowly lower it back down.
Cool it off, heat it up
Applying ice to your sore neck can act as an anti-inflammatory. It reduces both pain and swelling. On the other hand, heat is useful for relaxing stiff muscles.
One thing to keep in mind is you shouldn’t use heat continuously, as that can increase swelling. So if you’re using heat, apply it for 20 minutes at a time and take breaks, or alternate between heat and ice.
Getting enough sleep is important for so many aspects of your health, and neck pain is no different. Proper sleep is an essential part of the healing process, and when you don’t get enough sleep it can actually make your neck pain worse. This can lead to a vicious cycle where your painful neck prevents you from sleeping, and your lack of sleep makes your neck worse.
One way to break the cycle is to get yourself a cervical neck pillow. These pillows are specially designed to properly support your neck. They keep your neck and spine in a neutral position which will help with healing. Having your neck properly supported is also very comfortable, so a good cervical pillow will help you get to sleep.
And one more tip when it comes to sleep is to avoid sleeping on your stomach. This is the worst sleeping position for your neck as it causes you to have your head turned to the side for hours at a time. If you’re a long-time stomach sleeper, it can be difficult to change that habit, but you should give it a shot. Try sleeping on your back or side, because either one is better than stomach sleeping.
When in doubt, get checked out
If you’re not sure if your pain is caused by normal strain or an injury, its best to play it safe and get it checked out. That’s because even minor injuries can become more serious if they’re left untreated.
On top of that, the neck is particularly vulnerable to injuries. That’s because it has to be flexible to allow a wide range of motion, but it also has to support the weight of your head. It’s all held up by seven small bones stacked from the top of your shoulders to the base of your skull. Those bones also act as a housing for the spinal cord and arteries that carry blood to your brain.
It is arguably one of the body’s most complicated areas, with the many important nerves, blood vessels, and joints all together in one small space. So you should take good care of it. If you have any suspicion that you’ve been injured, have a professional take a look.
When you hear the term “workplace injury”, what probably comes to mind is a job that involves some obvious safety hazards like working with heavy equipment. It’s easy to forget that simply using a computer can put you at a real risk of injury.
Repetitive strain injuries (RSI) such as carpal tunnel syndrome are common among workers who use computers. These injuries typically involve pain in your hands, wrists, arms, shoulders, or neck.
They’re the result of repetitive motions and overuse that gradually damage your muscles, nerves, and tendons. Once you get an RSI, it can be very painful to perform even simple actions like clicking a mouse.
One way to prevent an RSI is to avoid repetitive tasks. But when you have to use a computer to perform your job, avoiding those tasks is not an option. So here are some ways you can reduce your risk of injury:
Take Regular Breaks
Taking regular breaks is one of the simplest and easiest ways to reduce your risk of suffering an injury from repetitive strain. Frequent short breaks are better than one long one, so you may be able to split up your existing breaks into smaller chunks. That means you won’t have to reduce your workflow.
If possible, you should stand up and walk around during your breaks. Remember that the important part is taking a break from using your computer, so there’s nothing stopping you from performing other tasks. For example, getting up to go to the printer or photocopier can count as a break.
Improve Your Posture
Remember the advice your parents gave you about not slouching? They were right. Having proper posture will reduce your risk and make you more comfortable as you work.
Besides avoiding slouching, you should avoid bending the wrists. So adjust your chair so you can use your keyboard while keeping your arms and wrists straight and level with the floor.
To avoid straining your neck, ensure your computer screen is straight in front of you and the top of the screen is at eye-level. Your keyboard should also be directly in front of you with enough space at the front (about six inches) to rest your wrists when you’re not typing.
Another tip is to keep your mouse as close to you as possible. This will help you avoid leaning forward and reaching as you work.
Use Ergonomic Equipment
There is a range of ergonomically-designed equipment that can reduce your risk when using a computer. That includes keyboard and mouse wrist mats that help you keep your wrists straight. Headsets can also be a big help if you need to talk on the phone while typing, as they eliminate the need to squeeze a phone between your head and shoulder.
There is also software to help you work more comfortably. For example, speech-to-text software can help by minimizing the need to type. And there’s free software that allows you to use your mouse without clicking. It works by automatically clicking for you when you hover the cursor for a set amount of time.
Get Help From a Physiotherapist
Physiotherapists are experts at preventing these types of injuries. They can use manual therapy, exercise programs, and other treatments that will improve your flexibility, endurance, and resilience to RSI.
With their understanding of biomechanics, physiotherapists can also analyze your posture and the way you perform repetitive tasks to make recommendations on how to improve. And if you are suffering from an RSI, physiotherapy is one of the best ways to relieve pain, restore your range of motion, and speed up the healing process.
If you follow sports news, you probably know that plantar fasciitis is a common injury. Often there are stories about professional athletes being sidelined for weeks because of it. For some, the injury causes pain that lasts for months or even years.
So if you live an active lifestyle and want to keep it that way, it’s a good idea to take some preventative measures.
What is Plantar Fasciitis?
This injury affects the plantar fascia. That’s the tissue that runs along the bottom of your foot from your toes to your heel bone. Normally, that tissue behaves like a shock absorber and supports the arch of your foot.
The injury is caused by too much tension and stress leading to small tears in that tissue. Because it’s related to stress and overuse, it’s common among runners and athletes in high-impact sports.
But you don’t have to be running marathons to get plantar fasciitis. Sometimes, just wearing shoes that don’t provide proper support can be enough to cause it. In fact, plantar fasciitis is among the most common causes of heel pain.
What Does it Feel Like?
The symptoms typically involve stabbing pain near the heel, which is at its worst with your first steps in the morning. And the pain tends to intensify after exercise rather than during it.
How to Prevent or Heal It
Whether you’re being proactive to avoid an injury, or have already felt the pain of plantar fasciitis, here are a few things that can help:
Stretch it Out
Toe stretches: Sit in a chair and cross one leg over the other. Then grab hold of all your toes and gently pull them up towards you.
Calf stretches: Stand near a wall with one foot in front of the other, then lean towards the wall while keeping your back knee straight and your heel on the ground.
Towel curls: Lay a hand towel on a smooth floor, then sit in a chair and put one foot on it. Then, using only your toes, scrunch the towel towards you bit by bit.
Go Low Impact
High-impact activities like running and jumping put stress on the plantar fascia. So, focusing more on low-impact exercise is a great way to stay active while avoiding heel pain. Some good examples include swimming, cycling, rowing, and elliptical.
Get a Foot Massage
Some runners swear by massage as a way to relieve the pain of plantar fasciitis. There are methods that make it easy to do yourself, such as sitting in a chair and using your foot to roll a hard, round object (like a bottle or a ball) back and forth.
But a massage therapist can do a better job. Through treatments like deep tissue massage, they can relieve soft tissue strains, improve circulation to the injury, and help you heal quicker.
Get Some Support
Getting some good orthotic inserts or orthotic shoes can make a world of difference. Firstly, by providing proper support and cushioning, they can provide some immediate relief from pain. Secondly, orthotics will take the stress off your plantar fascia, helping you to heal quicker.
In addition, when you’re suffering from heel pain, it can cause you to change your walking style as you try to accommodate it. This can lead to issues in other areas of the body, by putting added stress on your knees and hips for example. But orthotics avoid this problem by accommodating for your pain while keeping you moving naturally.
The most important thing is to make sure you get your orthotics custom made because the ones you can buy off-the-shelf can actually make matters worse. That’s because they’re a one-size-fits-all solution, in contrast to custom orthotics which take into account your unique issues and needs.
To design custom orthotics, a specialist will assess your injury, the shape of your feet, and the way you move. They’ll also take an impression of your feet to ensure your orthotics are perfectly tailored to you.
Start Living Pain Free
Now that you know some of the ways to prevent plantar fasciitis and relieve foot pain, it’s time to put them into action. Try out the methods above and you’ll see how easy it can be to leave foot pain behind you.
The best way to take advantage of these benefits is by visiting a registered massage therapist. They have the expertise to identify your health issues and the best types of massage to treat you.
However, between your visits to a professional, there are some simple self-massage techniques you can use whenever you need them.
Massaging certain areas of the face can help when you feel a tension headache coming on. Using your fingertips, apply gentle pressure and make small circles along your hairline, at your temples, above your eyebrows, around your cheekbones, and the sides of your jawbone.
Another technique for releasing tension from the muscles in your head is to apply pressure to the bridge of your nose. When sitting, rest your elbows on a desk or table and interlace your fingers. Then lean forward and rest the bridge of your nose on your thumbs, so that your thumbs are holding the weight of your head. Hold that position for between 30 seconds and one minute. These techniques should leave you feeling relaxed and refreshed.
This technique is great for dealing with foot pain due to overuse. Sit in a chair and put a tennis ball (or another round object like a water bottle) on the floor. Place a foot on top of the ball so it’s under the arch of your foot. Then start rolling your foot around to apply pressure and stretch different areas of the foot, including the arch, heel, and toes. Keep going for a few minutes before switching to the other foot.
This technique stimulates and stretches the foot muscles and improves circulation.
This self-massage for treating lower back pain is another technique where your trusty tennis ball will come in handy. Stand with your back to a wall and place the ball in between the wall and your lower back. Start moving your body from side to side and up and down until you find tense muscles.
Once you locate a tender area, push your back into the ball to massage those muscles with stronger pressure. The pressure should be strong enough to squish the ball a bit, but not so strong that you feel pain. Also, avoid massaging the spine because that has the chance of causing an injury.
Neck and Shoulders
Tension in the neck and shoulders can contribute to headaches and make it difficult to perform even simple tasks. It is often the result of poor posture. It’s a little harder to self-massage these areas, but it can be done. To overcome neck and shoulder issues, start by using one hand to squeeze the base of your neck from behind. Then slowly work your way upwards, squeezing and releasing along the way. Next, rub the base of your skull with both hands, moving your fingers in a circular motion. Continue that motion while moving back down the neck and along both shoulders.
Pain, tension, and injuries in the wrists are common because they can be caused by simple repetitive motions that you probably perform regularly, like typing at a computer. To avoid these issues, you should take regular breaks and do some quick stretches and massages.
Start by laying one hand, palm side up, on top of your thigh. Then use your other palm to apply pressure to your forearm and slide it towards your wrist. You should use enough pressure that you feel some heat from the friction, but not enough to feel pain. Do the same motion starting at your palm and moving over the mound of your thumb, and then again from your palm to your fingertips.
Next, grasp your wrist with your thumb on the inside, as if you were taking your pulse. Then apply pressure side to side across your wrist. This will release the tension and can help prevent serious wrist issues before they start.
Some Final Tips
While these techniques can provide some immediate relief, to get the full benefit of massage, it’s good to make it part of your regular routine. That’s because solving muscle tension and injuries takes time.
And remember that the best solution is to get some help from a professional. Whether that’s getting treatment from a massage therapist or creating a fitness plan with the help of a physiotherapist, these specialists can help choose the right treatments for your unique issues and needs.