Your Health and Wellness Holistic Living Blog

Hamstring Strain Rehab

October 20, 2020 By Heather

Prevent a hamstring injury from stealing your mobility and active lifestyle. Knowing how to heal from a hamstring strain/pull will help you quickly get back to your normal activities.

yourfootpalace.com gathered information on what a hamstring strain is, symptoms, and what you can do to recover from it.

What is a Hamstring Strain?

A hamstring injury is the overexertion or overextension of hamstring muscles, resulting in a strain or tear to this group of muscles and tendons at the back of the thigh (the muscles that allow you to bend your leg at the knee). This is a very common injury in athletes and those who exercise frequently. The following are three grades of a hamstring injury:

Grade 1 – Mild muscle/tendon pull or strain
Grade 2 – Partial muscle/tendon tear
Grade 3 – Complete muscle/tendon rupture

Grade 1 injuries generally heal within a few days to 2 weeks, with rest and proper physical therapy. Grade 2 and 3 injuries may take several weeks or months to heal, with medical supervision, possible surgery, rest, and physical therapy.

Symptoms of a Hamstring Strain

You can generally identify a hamstring strain by the following symptoms:

Sudden and/or sharp pain in the back of your thigh
You may feel a “popping” or “tearing” sensation in the back of your thigh
Swelling and/or tenderness develop in the injured area within a few hours
Bruising or discoloration may occur along the back of your leg
Muscle weakness
Inability to put weight on your injured leg

Mild or grade 1 hamstring strains can usually be treated at home. More severe strains or grade 2 and 3 (cannot bear any weight on your injured leg or inability to walk 3 or 4 steps without feeling significant pain) should be seen by your doctor or primary care physician.

Hamstring Strain Recovery

Depending on your hamstring injury’s severity, recovery may take days, weeks, or even months. When you suffer a completely torn hamstring, recovery may require several months of rest and slow rehabilitation to fully recover.

Hamstring Strain Initial Treatment

During the first 72 hours after sustaining a hamstring strain, RICE therapy should be used to care for your injury:

REST – Immobilize your leg, avoiding any/all physical activity. In situations where you must move, crutches or a cane can be used to avoid aggravating your injury.

ICE – Apply a cold pack (a frozen bottle of water thinly wrapped in a towel will also work) directly to your hamstring for +/- 20 minutes every 2 to 3 hours. Avoid applying ice directly to your skin.

COMPRESSION – Use compression garments, bandages, or both around the injured thigh to reduce swelling and movement that could result in further injury.

ELEVATION – Reduce swelling by keeping your leg raised (above waist level) and comfortably supported as much as possible.

Pain relievers in the form of sports creams, gels, patches, and medicated wraps may help relieve or reduce the pain. Short-term use of oral NSAIDs, like ibuprofen, may help to reduce inflammation.

Disclaimer: Always check with your doctor or primary care physician before using any form of medication (topical or oral).

Hamstring Strain Recovery Exercises

Returning to sports activities or strenuous exercise too quickly could aggravate or worsen your injury. However, avoiding stretch and exercise for too long may result in the shrinking of your hamstring muscles and scar tissue formation around the initial injury.

For grade 1 strains, you should be able to start doing gentle stretches and mild exercises after a few days or when the pain begins to subside. For grade 2 or 3 strains, you may have to wait weeks or months (in severe cases) to begin stretches or exercises under the supervision of a physiotherapist. The following exercises will help you on your way to reintroducing load, tolerance, and mobility to the hamstrings:

Hamstring Bridge

Lie on your back with your hips bent and your feet flat, lined up with your shoulders.
Lift both hips from the floor.
Hold the bridge position for a few seconds and return to the starting position.
Walk your feet out 1 step away from your body.
Lift both hips from the floor.
Hold the bridge position for a few seconds and return to the starting position.
Repeat steps 4, 5, and 6 two more times.
Return to the original position and start again.

Hamstring Curls

Lie face down with your knees straight.
Lift the foot of your strained leg by bending your knee so that you bring your foot up toward your hips. If this exercise hurts, try bending your leg less.
Slowly raise and lower your leg.
Repeat 10 to 12 times.

Hamstring Isometrics

This exercise is identical to hamstring curls except using your foot (on your unaffected leg) to hook the affected leg and provide resistance to the curling motion.

Start with mild resistance and increase as you can tolerate it.

Hamstring Extenders

Lie on your back, holding your affected thigh with both hands (use a towel if necessary).
Your opposite leg remains straight.
With your upper thigh in a vertical position, slowly extend your knee (bringing your foot upward).
When you feel a mild stretch, pause, and hold.
Extend your knee further, pause, and hold again.
Repeat this exercise in three sets of ten repetitions daily.

Note: None of the above or other recommended stretches should be painful. The gentle stretching of your hamstring is highly beneficial for recovery.

Watch this video to see how these exercises are performed.

Hamstring Injury Recovery

Physical activity and exercise should begin gradually, as you increase weight load on the affected leg without experiencing pain. The following will help you strengthen your hamstring as you recover:

Walk – Take it slow and increase your speed and distance incrementally. If you need to use a cane or crutches to walk, it is likely too soon for this level of exertion.

Ride a Bike – If you can, start with an exercise bike before moving on to a bicycle. Again, start slow and build up resistance incrementally.

Yoga – Return to or start regular yoga exercises.

Massage – As your leg heals, you may get a sense of stiffness or soreness. A gentle massage to the thigh or a reflexology massage can help these sensations subside.

Hamstring Strain

In this article, you discovered information about hamstring strains, identifying symptoms, and how to recover from the injury.

Knowing what to do when you pull or strain your hamstring will help you minimize the time it takes to recover from this injury.

Trying to force your way back into your regular activities after a hamstring injury can worsen the injury, severe pain, and potential surgical intervention.

Sources:
mayoclinic.org/diseases-conditions/hamstring-injury/symptoms-causes/syc-20372985
healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.hamstring-strain-rehab-exercises.bo1577
hss.edu/conditions_hamstring-injuries.asp
nhs.uk/conditions/hamstring-injury/

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Is It OK to Walk on a Sprained Ankle

September 16, 2020 By Heather

Prevent prolonged pain and suffering from your sprained ankle. By understanding how your sprained ankle needs to heal, you can be walking again in no time.

yourfootpalace.com gathered information on when you can walk on a sprained ankle, what a sprained ankle is, how to treat it, and when to seek medical attention.

Can You Walk on a Sprained Ankle

No. This is not an injury that you can “walk off.” After spraining your ankle, it will need time to recover before putting any weight on it. Trying to force a speedy recovery by walking, running, or working out too soon may further aggravate the damage done to your ankle in the first place.

The bones, muscles, and ligaments comprising the foot and ankle are significantly stronger and more reinforced than those in other parts of the body. When they are injured, a significant period of immobility may be required to fully recover.

As your ankle recovers from such an injury, weight can gradually be applied to it. Initially, walking should be aided by a support system like a cane or crutches.

Sprained Ankle Treatment

After sustaining a sprained ankle, your first objective is to decrease the pain and discomfort while protecting the ankle’s ligaments from further injury. Adopting the classic R.I.C.E. regimen of treatment for the first 24 to 48 hours can help:

Rest – Rest your ankle as much as possible.
Ice – Apply ice packs or submerge your foot and ankle in cold water.
Compression – Use an elastic ankle sleeve or an elasticized wrap to help reduce swelling.
Elevation – Elevate your ankle to the height of your hip when in a seated position.

Watch this video to see the RICE method for injuries.

Tip: Avoid hot showers, heat rubs, or hot packs, as this may increase swelling and prolong your recovery time.

Generally, within 72 hours, you can begin stretching and range-of-motion exercises. You should continue these exercises until your ankle has recovered to the point of pre-injury conditions.

Watch this video to see stretching and range-of-motion exercises.

Tip: A series of reflexology massages may significantly accelerate your recovery from a sprained ankle.

Note: Remaining immobile for extended periods without initiating some sort of exercise or rehabilitation regimen can lead to further complications or delays in your recovery.

How Long Does a Sprained Ankle Stay Swollen

Two weeks to six months. However, recovery time for a sprained ankle will vary from case to case, requiring different care and recovery approaches. This recovery time can change a lot based on:

Your fitness level
Your age
How bad (grade) the sprain is
How the sprain occurred
How much time passed before seeking treatment

As an example, recovery time for a grade one sprain is two weeks to a month. A grade two sprain can take from six to eight weeks. Finally, a grade three sprain may take anywhere from three to six months for recovery.

Note: After a sprained ankle heals, symptoms of arthritis and/or plantar fasciitis may occur. If these symptoms arise, seek medical attention to diagnose and treat these conditions.

Read more about relieving plantar fasciitis at yourfootpalace.com/how-foot-massage-can-relieve-your-plantar-fasciitis-pain/

What is a Sprained ankle

The injury known as a sprained ankle occurs when you twist, roll, or turn your ankle in an extended or abnormal way. This action stretches or tears the bands of tissue or ligaments that work to hold your ankle bones in place. The following activities are common causes of a sprained ankle:

Awkwardly landing on your foot after pivoting or jumping
Walking, running, or hiking on uneven surfaces
A trip or fall causing your ankle to twist
Another person sliding, stepping, or landing on your foot or ankle during a sports activity

Ligaments aid in the stabilization of joints, preventing extensive bone/joint movement. You sprain your ankle when those ligaments are forced, in a direction, beyond their normal range. The majority of sprained ankles include ligament injuries to the outer extremity of the ankle. The following symptoms indicate that you have sprained your ankle:

Pain (sharp pain when trying to bear weight on the injured foot)
Restricted mobility (reduced range of motion)
Tenderness or sensitivity to the touch
Instability (weakness in the affected ankle)
Swelling
Bruising

Watch this video from the Mayo Clinic, defining what an ankle sprain is.

These symptoms vary in intensity depending on the severity of your sprain. The following are grades of an ankle sprain:

Grade 1 – This injury includes minimal stretching with no ligament tearing. You will experience mild pain, swelling, and tenderness. Grade 1 sprains usually have no bruising, no joint instability, and no difficulty bearing your weight.

Grade 2 – This injury includes a partial tear. You will experience moderate pain, swelling, likely bruising, and tenderness. Grade 2 sprains usually have mild to moderate joint instability, loss of range of motion and function, and pain when bearing weight and/or walking.

Grade 3 – This injury includes a full ligament tear or rupture. You will experience severe pain, swelling, tenderness, and bruising. You will also have to endure considerable instability, loss of function, and limited range of motion. You will be unable to bear any weight or walk.

When Should I Seek Medical Attention for a Sprained Ankle

You should seek immediate medical attention if you experience the following:

You have prolonged severe pain or swelling
You have an open wound in the injury site
Your foot or ankle look deformed after being injured
There are signs of infection (redness, warmth, or tenderness)
You have a fever of 100°F or greater
You cannot put any weight on your foot at all

These symptoms indicate a possible bone fracture or secondary problem that should be quickly diagnosed and treated.

Tip: You may be asked to start a regimen of medication to manage your pain. Provide your doctor or care physician with a list of all medication (including over-the-counter medication) that you have been prescribed or taking prior to your injury.

Sprained Ankle

In this article, you discovered when you can walk on a sprained ankle, what a sprained ankle is, treatment, and when to see your doctor.

By knowing how to treat and how long recovery time lasts for a sprained ankle, you can minimize your discomfort and quickly regain your mobility after spraining your ankle.

Ignoring the need to relax and let your ankle properly heal can prolong your discomfort and severe medical or physical complications.

Sources:
orthopedicassociates.org/sprained-ankle-recovery-time/
mayoclinic.org/diseases-conditions/sprained-ankle/symptoms-causes/syc-20353225
health.harvard.edu/pain/recovering_from_an_ankle_sprain
uofmhealth.org/health-library/te7557#te7593

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Stiff Feet in the Morning and After Sitting

August 17, 2020 By Heather

Prevent your foot stiffness from slowing you down and causing significant discomfort. By knowing why your feet uncomfortably stiffen up, you can take steps to keep them limber and pain-free.

yourfootpalace.com gathered information about why your feet get stiff after sleeping or sitting for extended periods, and what you can do to ease this discomfort.

Why Do My Feet Hurt in the Morning?

When your feet hurt in the morning or after sitting for long periods, it is a sign that something has gone awry. If that pain is frequent, excruciating, and leaving you debilitated, seek medical attention immediately. Otherwise, here are several possible reasons for your foot stiffness:

1 – Plantar Fasciitis

Foot stiffness after sitting and in the morning is a common symptom of plantar fasciitis. The plantar fascia is a thick ligament on the bottom of your foot, running from the heel to the ball. This condition occurs when that ligament becomes irritated.

Plantar fasciitis is common for athletes, specifically runners. Wearing proper footwear and replacing your shoes every 400 to 500 miles can help prevent overuse pain. Other contributing factors are flat feet, rapid weight gain, and obesity.

If your discomfort is due to plantar fasciitis, it will usually take a few minutes of activity to warm up the area and relieve the pain.

Read more about plantar fasciitis pain relief at yourfootpalace.com/how-foot-massage-can-relieve-your-plantar-fasciitis-pain/

2 – Plantar Fascia Rupture

This excruciatingly painful condition can lead to stiffness during and long after the healing process. While rare, this condition can occur during high impact exercises or in those with chronic plantar fasciitis.

Treatment and recovery for a ruptured plantar fascia may include partial or complete immobilization of the foot, with normal standing or walking being possible within a few weeks.

3 – Plantar Warts (Verruca Plantaris)

Plantar warts can cause significant discomfort and are caused by a virus that specifically infects superficial layers of skin. When it occurs on the bottom of the foot, the virus will grow within the layer of skin (not protruding like other warts).

This is a virus, and there’s no oral medication to stop its occurrence. The virus must be treated at the infection site. Treatment may include topical acid preparations, freezing, injectable medications, and/or removal.

Plantar wart removal can be done in many ways, utilizing cautery agents, and/or laser removal techniques. However, whichever way your wart is removed, it can reoccur and spread.

Prevent plantar warts through good foot hygiene, limiting barefoot exposure outside, and disinfecting bathroom floors and shower basins.

4 – Rheumatoid Arthritis (RA)

Those with rheumatoid arthritis are at increased risk of developing plantar fasciitis, resulting in stiff feet in the morning or after long periods sitting (see #1 above).

Rheumatoid arthritis typically causes accompanying symptoms like inflammation, swelling, and pain in the wrists and hands, as well as the feet.

If you suspect rheumatoid arthritis is causing your discomfort, you may want to consult a rheumatologist. Rheumatologists are specialists that deal with arthritis and diseases involving bones, muscles, and joints.

5 – Achilles Tendinitis

The Achilles tendon is a band of tissues connecting the calf muscle to the heel bone. When this tendon becomes inflamed, it can result in Achilles tendinitis or stiffness and pain in the heel. Symptoms can be worse in the morning due to limited circulation while at rest.

If you have Achilles tendinitis, pain or discomfort may be felt throughout the day as well. Consult your primary care physician for advice on pain relief or seek a physiatrist (a doctor specializing in sports medicine or physical and rehabilitative medicine).

6 – Hypothyroidism

This condition results in the disruption of chemical and hormone balance in the body. Subsequently, this hypothyroidism can lead to inflammation, swelling, and discomfort in the feet, ankles, and heels.

Other symptoms of this condition include muscle weakness, depression, constipation, memory loss, among others. If you suspect you are dealing with hypothyroidism, consult your primary care physician for diagnosis and treatment.

Read more about hypothyroidism at thyroid.org/hypothyroidism/

7 – Bursitis

Bursas are fluid-filled sacs cushioning bones, tendons, and muscles near large joints in the body. They’re found in the hips, shoulders, elbow, and places like the heel and big toe of the foot.

Bursas in the foot can become inflamed due to excessive repetitive motion like walking, running, or jumping. Other causes of bursitis include injury or trauma to the affected area, inflammatory arthritis such as rheumatoid arthritis, gout, and infection.

Treatment typically involves resting the area and protecting it from further trauma. In most cases, bursitis pain and discomfort goes away within a few weeks with proper treatment. Recurrent flare-ups of bursitis are common.

Consult your doctor if you are experiencing disabling joint pain or an inability to move a joint, especially if symptoms are accompanied by a fever. A fever is a strong indication of infection.

8 – Parkinson’s Disease

Parkinson’s disease can cause muscle stiffness, discomfort, and significant difficulties initiating movement, including walking, speaking, and writing. The condition is accompanied by tremors, which may not be noticeable in its beginning phases.

If you are experiencing problems with coordinated body movement, involuntary body movements, evening time confusion, and dizziness, you should consult your primary care physician. However, if Parkinson’s is suspected, you will likely be referred to a movement disorder specialist – a neurologist with training to detect conditions like Parkinson’s.

For more information about Parkinson’s disease, visit yourfootpalace.com/parkinsons-disease-symptoms-diagnosis-stages-treatment/

9 – Stress Fracture

Stress fractures in your foot (usually the heel) can cause stiffness and increasing discomfort over time if not treated. Stress fractures are typically the result of intense athletic activity, overuse, change in surface, improper shoes, or poor technique.

A stress fracture might go unnoticed when it occurs, but pain and swelling can develop over days or weeks and eventually leave you in pain throughout the day with difficulties walking.

$Foot stress fractures sometimes go unnoticed until pain and swelling occur$

Stress fractures usually heal on their own with reduced physical activity and protective footwear. If you suspect you have sustained a stress fracture, consult your doctor as soon as possible for diagnosis and treatment.

10 – Neuropathy

Stiff feet in the morning can result from problems in the nervous system and signal sense of the brain (neuropathic ideology). Among other diseases, diabetes, multiple sclerosis, and vascular problems can contribute to this condition.

Neuropathy pain is described as a burning sensation. Affected areas can be sensitive to the touch. Common symptoms of neuropathic pain may include intolerable pain, pins and needles, difficulty sensing temperatures, and numbness.

If you suspect neuropathy is causing stiffness in your feet, consult a podiatrist, your family physician, or a neurologist for an accurate diagnosis and treatment plan.

Read more about neuropathy pain and relief at yourfootpalace.com/how-massage-relieve-your-peripheral-neuropathy-pain/

Treatment for Stiff Feet

Besides buying better-fitting shoes, the following forms of treatment can help ease mild or moderate stiffness and discomfort in the feet:

Apply Ice – Freeze a few water bottles. When you get up in the morning, wrap a bottle in a towel and roll it gently from the ball of your foot to the heel and back, repeating this for a few minutes.

Stretch – Stretches work to loosen muscles and tendons and, when practiced daily, can improve one’s health and wellness significantly. The following heel and arch stretch can help relieve foot stiffness and relax tense muscles:

At arm’s length from a wall, step back with your right foot and bend your left knee, keeping both feet and heels on the ground.
Slowly lean forward as far as you can as you stretch.
Hold the position for 10 seconds, then relax.
Switch feet and repeat.

Watch this video for more easy stretching for your feet.

Massage – Massaging your feet is synonymous with self-care. Consider the following:

Hold your foot in your hand and apply gentle pressure along the top and bottom of the foot and heel area with your thumb.
Roll a tennis ball along the bottom of your foot back and forth from toes to heel.
Schedule a reflexology foot massage.

If you are experiencing sharp or sudden pain, or your condition lasts longer than two days, consult your doctor. Sharp and sudden pain may be an indication of a more severe condition and should be addressed immediately.

My Feet Hurt When I Wake Up and After Sitting

In this article, you discovered conditions that can cause your feet to stiffen while resting or sitting, how to relieve tension in your feet, and when to seek medical attention.

By addressing the stiffness in your feet, you can keep them free from discomfort and pain, maintain your mobility, and boost your sense of health and wellness.

Ignoring abnormalities like stiffness, discomfort, and pain in your feet can exacerbate underlying health problems, and lead to the need for costly medical treatment.

Sources:
cedars-sinai.org/health-library/diseases-and-conditions/p/plantar-fasciitis.html
diabetes.org/diabetes/complications/neuropathy
orthoinfo.aaos.org/en/diseases–conditions/stress-fractures-of-the-foot-and-ankle/
rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Rheumatoid-Arthritis
foothealthfacts.org/conditions/plantar-wart-(verruca-plantaris)
mayoclinic.org/diseases-conditions/bursitis/symptoms-causes/syc-20353242

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

How To Get Rid of Sciatica Pain

July 20, 2020 By Heather

If sciatica nerve pain is negatively impacting your life, you’ll be glad to hear you can keep it from robbing you of comfort, mobility, anquality of life. By knowing how to deal with sciatica, you can significantly reduce the time it takes for the pain to subside.

yourfootpalace.com gathered information about what sciatica pain is, how to get rid of it, and what causes it.

What Is Sciatica Pain?

Sciatica, also called lumbar radiculopathy, is defined as pain that radiates along the path of the sciatic nerve (the largest nerve in the human body). This nerve originates from the lumbar spine, descends the lower back, vertically crosses through the buttocks (over the hips), runs down each leg, and ends just below the knees. Sciatica will typically affect only one side of your body. Common symptoms include:

Inflammation of the affected hip and leg
Radiating pain down the hip and leg
Pins and needles sensation
Burning
Muscle weakness
Numbness
Electric-like jolt
Hip pain
Pain when sitting, standing, or both

Sciatic nerve pain shares several symptoms with meralgia paresthetica. To understand how these conditions differ, read yourfootpalace.com/meralgia-paresthetica-symptoms-causes-diagnosis-treatment/

Sciatica Pain Relief

Relief from most sciatica pain can be found through stretches that externally rotate the hip and frequent massages. If you are familiar with Yoga, the following stretches will also be familiar to you. If not, it will take very little time to get used to them. Consider the following stretches and massages:

Reclining Pigeon Pose – This is the first of the pigeon poses used to open the hips. Begin by lying flat on your back, then:

Raise your right leg up, bent at the knee to form a right angle, and clasp your hands behind the thigh to hold your leg in place
Raise your left leg with your foot flat on the floor, placing your right ankle upon your left knee
Hold the position for a minimum of 30 seconds
Repeat the stretch with the left leg

This pose helps to stretch the piriformis muscle, which can become inflamed, press against the sciatic nerve, and cause pain.

Sitting Pigeon Pose – For this and the following pigeon pose, you may want to work with a physical therapist until you are comfortable with them on your own. Begin by sitting on the floor with your legs stretched straight out in front of you, then:

Sciatic nerve pain relief using the sitting pigeon yoga pose

Bend your right leg outward, resting your right ankle on top of your left knee
Slowly lean forward and allow your upper body to descend toward your thigh.
Hold the position for 30 seconds
Repeat the stretch with the left leg

This stretch targets the lower back and glutes. If you feel that you need back support for this stretch, begin by sitting with your back to a wall or your sofa.

Forward Pigeon Pose – For this pose, kneel on the floor on your hands and knees, use a mat to cushion your knees, then:

Lift your right leg and move it forward on the ground in front of your body. Your left leg should be on the ground, horizontal to the body. Your right foot should be in front of your left knee with your right knee to the right.
Stretch the left leg out behind you on the floor, with the toes tucked under your foot.
Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Breathe in and sit up straight with your hands on either side of your legs.
While exhaling, lean your chest forward over your left leg. Support as much of your weight as possible with your arms
Repeat the stretch with the left leg

Watch the following video demonstrating the forward pigeon pose.

Seated Piriformis Stretch – For those who have found extreme difficulty in doing floor stretches, here is one you can do in a chair:

Sitting in a chair with your back straight, cross your sore leg over the knee of your other leg
While keeping your back straight, bend your chest forward
If you don’t feel pain, bend forward a little more
Hold this position (as far forward as you can go) for about 30 seconds
Repeat the stretch with your other leg

Watch this video to see a variation of this stretch.

Massage – One of the most beneficial results of having a massage is the relief from tension and discomfort caused by pinched or compressed nerves. The following techniques may help you overcome the debilitating pain of sciatica:

Reflexology (uses pressure points in the hands and feet to effectively treat the pain and relieve the compression or irritation on the sciatic nerve)
Neuromuscular (combines deep tissue pressure and friction)
Swedish (uses flowing, kneading movements)
Hot Stone (uses heated stones to promote relaxation and ease tense muscles)
Myofascial Release (relieves pain stemming from your myofascial tissues)
Deep Tissue (slow strokes with deep finger pressure)

Note: While experiencing severe or debilitating pain, it is highly recommended to consult your primary care physician and physical therapist before resuming a regular fitness schedule. Some repetitious exercises may exacerbate the pain and discomfort caused by sciatica.

What Causes Sciatica?

Sciatica occurs when the sciatic nerve is pinched. The following are some of the conditions that frequently lead to sciatica:

Blood clot
Pregnancy (causes pressure and stress on the pelvic region, hips, and lower back)
Herniated or ruptured disk (can compress the sciatic nerve)
Bone spur (on your vertebrae)
Tissue or tumor growth (can compress the sciatic nerve)
Spinal stenosis (narrowing of the spinal column)
Degenerative disc disease (conditions or medications that weaken vertebrae)
Spondylolisthesis (when a vertebra slips forward)
Osteoporosis (weakening of the bones)
Piriformis syndrome (the inflammation of the piriformis muscle located in the buttocks)

Some of the common risk factors include:

Obesity
Occupation
Diabetes
Bad Posture
Prolonged sitting
Physical inactivity

Regular exercise and proper sitting posture are two of the ways you can protect your back and potentially prevent sciatica.

Read more about posture at yourfootpalace.com/how-to-make-good-posture-habit/

Sciatica Treatment

Most people can recover from sciatica without medical treatment. However, sciatica can potentially leave you with permanent nerve damage. Seek immediate medical attention if you:

Have a high fever
Feel weak in the affected leg
Lose feeling in the affected leg
Lose bladder or bowel function
Have a recurrence of sciatica (after successful treatment)
Develop back pain and have a history of cancer

Note: The majority of treatment for sciatica pain is nonsurgical. That said, it is strongly recommended that you and your primary care physician develop a plan for recovery (including over-the-counter pain medication and physical therapy). All while eliminating potentially grave contributors to your condition.

Getting Rid of Sciatica Pain

In this article, you discovered what sciatic nerve pain is, stretches to alleviate it, what causes it, and when to seek medical attention.

By using simple stretches and knowing when to seek medical help, you can avoid permanent nerve damage and chronic pain caused by sciatica.

Allowing sciatic nerve pain to go unchecked or untreated may result in the unnecessary prolonging of suffering and, in worst-case scenarios, permanent nerve damage with chronic pain.

Sources:
mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435
health.harvard.edu/blog/taming-pain-sciatica-people-time-heals-less-2017071212048
cedars-sinai.org/health-library/diseases-and-conditions/s/sciatica.html
urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P01382

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Regular Massage Benefits

June 16, 2020 By Heather

Keep a life full of stress, anxiety, and muscle pain from stealing your joy and comfort. Familiarize yourself with the benefits of massage and how it can improve your quality of life.

yourfootpalace.com gathered information about the benefits of getting regular massages and what types of massage you can choose from.

Benefits of Massage to the Body

Routines at work and home can leave us stressed out, cramped up, and depressed. The following are some of the benefits of regular massages and how they can improve your quality of life:

Stress and Anxiety Relief – During and after a massage, endorphins, dopamine, and serotonin are released. Those dealing with stress and anxiety can benefit from regular massage, as these “feel good” chemicals are related to a reduction in anxiety disorder and stress.

Endorphins are polypeptides produced by the pituitary gland and central nervous system. They primarily assist in dealing with stress and reduce sensations of pain.
Dopamine is a neurotransmitter produced by the body. Sometimes called a “chemical messenger,” dopamine is used by the nervous system to relay messages between nerve cells. Dopamine plays a role in our ability to think, plan, and feel pleasure. When endorphin activity occurs, dopamine production is increased.
Serotonin is a neurotransmitter (some consider it to be a hormone) produced in the brain and intestines that help regulate one’s mood and social behavior.

Regular massage can also help you better regulate your sleep. Being well-rested is an essential factor in reducing the symptoms of stress and anxiety.

Increased Circulation – Muscles and organs require oxygen for proper healing and functioning. Blood flow stimulation is one of the most significant benefits of massage as it increases oxygen and nutrients to the blood.

By increasing one’s circulation, sore muscles can be healed, back pain can be relieved, and overall health and well-being improved.

Relax Muscles and Prevent Muscle Strain – Since massage increases the production of endorphins, dopamine, and serotonin, it also naturally reduces muscle tension. The increased circulation and oxygen saturation promote muscle tissue integrity and healing.

Massage also prevents muscle strain by improving elasticity and flexibility of connective tissues linking muscles to joints. When people suffer less pain, less pharmaceuticals are needed for pain management. Thus, fewer side-effects occur.

Improved Posture – Understand that good posture refers to three natural curves present in a healthy spine, one at the neck, a second at the mid-back, and a third at the lower back. Correct posture maintains these curves without increasing them. Regular massage can:

Allow the body to align itself naturally by relaxing muscles and making tissues more flexible.
Help reverse habitual bad posture from activities like lifting and sitting.
Reduce muscle fatigue and tension, relieving joint compression, resulting in less degeneration or arthritic changes.

That pain in your back or neck may be caused by your posture, and there are various massage techniques that can be beneficial for you.

Types of Massage

Before getting regular massages, visit your primary care physician to discuss any health issues that can be exacerbated by repetitive massage activities. You can also discuss the different types of massage that may be right for you. Some of those types are:

Swedish Massage – Often referred to as a classic massage. It is designed to relax the body by rubbing oiled muscles in long, gentle, gliding strokes in the direction of blood returning to the heart. However, the benefits of Swedish massage can go beyond relaxation by helping increase the level of oxygen in the blood and improving both circulation and flexibility.

Deep Tissue Massage – This massage therapy is similar to Swedish massage. With a deep tissue massage, slow, firm pressure is applied to release muscle tension. The primary focus of deep tissue massage is on the deep layers of muscle tissue, tendons, and fascia (the protective layer within the body surrounding muscles, bones, and joints).

Reflexology – Also known as zone therapy, reflexology is the application of pressure to mapped out areas on the feet and/or hands. Reflexology is generally soothing and relaxing and helps to alleviate stress. The philosophy behind reflexology is that mapped out areas of the feet and hands correspond to and stimulate organs and systems of the body.

Shiatsu Massage – Also known as acupressure, Shiatsu (meaning finger pressure) is a technique that involves manual pressure to points on the body to relieve tension and pain. This massage uses thumbs, fingers, elbows, and knees to concentrate pressure at specific energy pathways in the body called meridians.

In any of the types of massage, the intention is ultimately to help people relax, destress, and sleep as it aids the body in releasing “feel good” chemicals. Regular monthly massages can all but guarantee a better disposition and better sleep.

Massage Therapy Benefits

In this article, you discovered many of the benefits of regular massages and the different types you have to choose from.

By getting regular massages, you can reduce stress, increase flexibility, sleep better, improve your posture, and better your outlook on life and responsibilities.

Neglecting your need to destress and find relief for your muscle pain can result in hypertension, severe muscle cramps, and exacerbate any underlying health issues.

Sources:
mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743
msccollege.edu/blogs/massage-therapy/guide-swedish-massage/
fremont.edu/deep-tissue-massage/
takingcharge.csh.umn.edu/explore-healing-practices/reflexology/how-does-reflexology-work
maogenes.usc.edu/what-is-serotonin-and-why-is-it-important/
ele.uri.edu/courses/bme181/F07/Ryan_2.pdf
hms.harvard.edu/news/zeroing-dopamine
amcollege.edu/blog/shiatsu

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Hot Weather Tips

May 20, 2020 By Heather

Avoid heat exhaustion, heatstroke, or hospitalization during periods of extreme heat. By knowing how to keep your body temperature regulated and hydrated, you can make it through the hottest months with your health and wellness intact.

yourfootpalace.com gathered information about the warning signs of heat-related problems, when to seek medical attention, and how to prevent associated illnesses, injuries, and death.

Effects of Hot Weather on The Body

It doesn’t have to be summer to experience a period of extreme heat. ready.gov/heat defines extreme heat as a period with high heat and humidity with temperatures above 90 degrees for at least two or more days.

The longer you are exposed to excessive heat, the more serious the effects on the body can get. As your body temperature rises, you may begin to experience one or a combination of the following:

• Heavy sweating
• Clammy skin
• Muscle pains
• Cramps
• Headache
• Exhaustion
• Tiredness
• Dehydration
• Diarrhea
• Fast but weak pulse

One condition that extreme heat can induce is called heat syncope – a temporary reduction of blood flow to the brain. This can occur after substantial fluid loss from sweating and a drop in blood pressure.

People 65 and older, children under 2 years old, and those with underlying or chronic diseases (heart disease, obesity, high blood pressure) are at the highest risk of developing these symptoms.

Our bodies have evolved to operate at 98.6°F or 37°C, and it is generally accepted that the threshold for a fever is 1°C or 1.8°F above normal. As your core temperature rises well beyond its ideal temperature, beware of the following signs of heatstroke:

• Nausea may cause you to vomit
• Diarrhea can suddenly set in
• You may experience palpitations
• You may also experience numbness or tingling of your hands and feet
• Confusion
• Loss of consciousness
• Seizures

Heatstroke can quickly turn deadly if not treated immediately. The above symptoms can happen with little to no warning, and if you or someone you know is experiencing them, call 911 for emergency assistance. Follow their instructions until help arrives.

Heatwave Safety

According to the Centers for Disease Control (CDC), more than 600 people in the United States are killed by extreme heat every year. The following will help you control your body temperature and stay cool more efficiently:

• Drink plenty of fluids but avoid alcoholic and caffeinated beverages and those with elevated sugar contents
• Eat frequent light meals heavy on fruits and vegetables
• Wear light-colored loose-fitting clothing
• When outside, find shade
• Wear a hat that covers your ears, neck, and face
• Locate air-conditioned places to go (malls, libraries, community centers, or stay home)
• Never leave an animal, child, or adult inside a vehicle on a warm or hot day
• Avoid high-energy activities
• If you smoke, quit

When working in hot weather:

• Drink 5 to 7 ounces of fluids every 15 to 20 minutes
• Work within your limitations and work at an even pace
• Take frequent breaks in shaded or air-conditioned locations
• Use sunscreen and wear a hat to avoid getting a sunburn
• Avoid direct sun whenever possible

Strategies to keep your home cool during extreme heat:

• Weather-strip or have your doors and windows resealed
• Use or install attic fans to remove hot air
• Use thick drapes or shades to cover your windows
• Use reflective material, like foil, in your windows to repel heat
• Have a thermographic inspection performed to determine where you may be losing air
• Replace or install insulation where your home is losing air

Another way to aid your body during a heatwave is to lower the temperature of your bedroom. Sleeping in a room kept between 60 and 68°F can maximize your sleep and improve your bodily functions.

Anxiety and Heat Intolerance

For those acutely sensitive to heat, they may display intense sweating or elevated levels of anxiety during a heatwave or throughout the summer months. Heat edema (swollen feet and ankles) are also more common during these periods.

An intelligent way to fight anxiety, heat intolerance, and heat edema is to pamper yourself by scheduling a spa day. It should include an Epsom salt soak, a reflexology massage, and cold aromatherapy.

Read more about the benefits of Epsom salt soaks, reflexology, and cold aromatherapy at yourfootpalace.com/beat-the-athens-heat-and-avoid-swollen-feet-with-massage/

Health and Wellness During Hot Weather

In this article, you discovered warning signs of heat-related problems, which symptoms should prompt you to seek medical attention, and how to prevent illness, injury, and death from excessive heat.

Prevent heat exhaustion, heatstroke, and potential death by paying attention to the signs that your body is overheating and no longer capable of cooling itself down.

Exposing yourself to hot weather without taking responsible precautions to prevent illness and injury could become life-threatening and land you in the hospital. Or worse.

Sources:
theweathernetwork.com/news/articles/five-awful-ways-extreme-heat-affects-the-human-body/51464
energy.gov/energysaver/thermographic-inspections
newhealthcenter.org/tips-for-beating-the-summer-heat/
cdc.gov/disasters/extremeheat/index.html

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958