If the scale causes dismay, ignore it. Take 3 simple measurements: around your chest, the smallest portion of your waist, and around a thigh.
Write them down, and don’t look at them again for 30 days when you measure again.
A small mental note that you would like to be thinner and in better shape will help you make good choices between measurements.
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Once the temperature warms up, spring snowfalls can be heavily saturated with water so even a light snowfall may be heavier than a mid-winter snow.
Take care not to fill the shovel all the way as it may be much heavier to lift than you expect.
Unexpected weight matched with too little lift can cause sudden contraction of unprepared back muscles which causes strain.
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Unfortunately, because plantar fasciitis is an inflammation of the plantar fascia ligament, most doctors will prescribe non-steroidal anti-inflammatory drugs (NSAIDS) as a first treatment to reduce inflammation in the ligament.
While these drugs may ease the pain, they do not treat the cause of the inflammation.
Physical therapists often recommend stretching exercises for the Achilles tendon and night splints that can stretch the calf and the arch of the foot.
These treatments also relieve pain temporarily, but seldom treat the cause of the inflammation.
Steroid injections risk weakening the plantar fascia ligament, and surgery has risks and complications.
The best, first line treatment for plantar fasciitis is neuromuscular massage to loosen tight calf muscles that put strain on the plantar fasciia. This treatment has very little risk, and huge rewards as it often stops the pain for good.
Don’t live with pain in your feet. Give us a call and come in.
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Staying hydrated is important to mood, energy levels, cognitive function and brain health. If you do not enjoy plain water or find sports drinks too sweet or too salty, here are a few ideas for make-it-yourself sports drinks that will help replace electrolytes and fluids.
Lemon-Lime Lusciousness
2 Cups of Water, 2 tablespoons of honey, the juice from 1/2 a lemon, and 1/2 a lime plus a pinch of sea salt.
Pomegranate Perfection
2 cups of green tea, 2 tablespoons of honey, 4 tablespoons of pomegranate juice, and a pinch of sea salt.
Coconut Water Combo
2 cups of coconut water, 2 tablespoons of honey, 4 tablespoons of mango, apple, guava or orange juice.
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Walking is one of the best forms of exercise and it doesn’t require any special equipment, just a willingness to get up and go.
If you haven’t walked in awhile, go until you feel the first signs of fatigue and turn around.
Go a bit farther each day afterward. If you can walk just everyday for 30 days, you will have developed a habit of walking.
A pedometer will measure the distance you walk and count the number of steps you take each day. Aim for 100 more tomorrow than you took today until you can regularly take 10,000 steps a day.
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A few random times during the month, do two 10-minute workouts. Shaking up your workout schedule will shake up the routine.
For your second workout of the day, pick something easier than your regular workout but fun.
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Plantar fasciitis is not caused by heel spurs. A heel spur is a small bone growth on the calcaneus (heel).
Only one out of every 10 people will ever have a heel spur, and only one out of 20 of those people will feel heel pain because of it.
Plantar fasciitis has many causes, but the most common–tightness in the calf muscles–can be treated by neuromuscular massage.
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If you experience gut troubles, think about the following 4 foods that have a positive probiotic effect:
yogurt
kombucha tea
kimchi (spicy Korean cabbage)
kefir (a tart milk drink)
Rather than eating whatever is handy when you get hungry, take 2 minutes in the morning before you get dressed and plan what and where you will eat all day.
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Don’t make huge sweeping New Year’s Resolutions, pick something simple and commit to it for 30 days.
Anything you can do for 30 days will become a habit.
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