Saturday, 16 March 2013

Health : Got Achy Tips? Try These Tips!




If you've been experiencing heel pain on your walk to work, you could be one of the more than 10 million women with plantar fasciitis. "That's when the plantar fascia, the fibrous band of tissue that runs along the bottom of your foot, becomes inflamed, causing a shooting or tingling pain," says Steven Kavros, D.P.M., a podiatrist at the Mayo Clinic in Rochester, Minnesota. Common triggers include a sudden change in your level of activity, or just being overweight.

Although serious cases require surgery, you can get relief in less invasive ways.

1 COOL YOUR HEELS
Ice reduces swelling, helping the tissue retain its natural elasticity. Apply a cold pack to the bottom of your foot for 20 minutes. Repeat 3 times a day, plus once before and after exercise.

2 STRETCH YOUR LEGS
"The goal is to increase the flexibility of your ankle, foot and plantar fascia," says Kavros. Press your foot at a 45-degree angle against a wall for 20 seconds, then relax for 5 seconds. Repeat for 5 to 15 minutes at least 3 times a day.

3 CHOOSE A SMARTER SHOE
More rigid soles (think sneakers and flat-soled boots instead of ballet flats) provide better arch support so the tissue won't overextend.



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