Massage Athens Ga Archives

Metatarsalgia Causes, Symptoms, Diagnosis, and Treatment

May 25, 2021 By Heather

Prevent excruciating Metatarsalgia foot pain from robbing you of mobility and the ability to be active. Knowing how to treat metatarsalgia and properly support your foot will help you get back to walking pain-free.

yourfootpalace.com gathered the following information about the causes, symptoms, diagnosis, and treatment of metatarsalgia.

What Is Metatarsalgia?

Named for the five metatarsal bones in the midsection of your feet connecting to the toes, metatarsalgia (met-uh-tahr-SAL-juh) is a common overuse condition affecting either or both feet in which the ball of your foot (the area between the arches and toes) becomes inflamed and painful.

What Causes Metatarsalgia?

You might develop this condition if you participate in intense athletic activities involving running and jumping. Metatarsalgia can also result from any or a combination of the following conditions:

Foot Deformities – Wearing shoes or heels that force your feet into awkward or unnatural positions.

Arthritis – Inflammatory arthritis like rheumatoid arthritis or gout can cause you to develop metatarsalgia.

Injuries – Any injury causing you to change your gait or shift your weight on either or both feet for a prolonged time.

Impacts – Impacts that cause bruising or swelling in the foot, particularly near the metatarsal bones.

Stress Fractures – Small breaks in the metatarsal or toe bones can severely alter how you apply weight to your feet.

Misalignment of One or More Toes – Can cause friction and irritation to the metatarsal bones.

Poorly Fitting Shoes – High heel shoes pose a challenge for the feet as they transfer extra weight to the front of the foot. Tight dress shoes (especially those with a narrow toe box) or athletic shoes without sufficient support or padding can quickly exacerbate this condition.

Excess Weight – Carrying extra weight means more pressure on your metatarsal bones when you move. Weight loss can minimize, if not eliminate, your metatarsalgia symptoms.

Morton’s Neuroma – This condition is the growth of fibrous tissue around a nerve, typically occurring between the third and fourth metatarsal heads; symptoms may feel strikingly similar to metatarsalgia but contribute to metatarsal stress/pressure.

What Are The Symptoms of Metatarsalgia?

Symptoms of Metatarsalgia are typically localized in or around the ball of your foot (the part of the sole behind the toes) and can include:

Aching or burning pain in the ball of the foot
Sharp or shooting pain in your toes
Numbness or tingling sensations in your toes
Pain that intensifies when walking, running, or exercising – and eases when resting
Constant sensation of having a pebble under your foot – in your shoe

Note: The principal symptom associated with metatarsalgia is a sharp, dull, or burning pain at the end of one or more of the metatarsal bones. metatarsalgia is not usually a “sudden pain.” Rather a buildup over several months.

How Is Metatarsalgia Diagnosed?

Many foot injuries, disorders, and pain can resemble the symptoms of metatarsalgia. If your pain continues after resting your feet and/or changing your footwear, it’s time to see your doctor. To help diagnose what is happening in your foot, your doctor may:

Physically examine your foot
Ask you to walk (to observe your gait)
Ask you questions about your activities and when the pain started
Take X-rays to rule out stress fractures
Take an ultrasound to identify bursitis, neuromas, and other soft tissue problems
Perform an MRI looking for signs of arthritis or other injuries
Take blood, testing for uric acid

Many tests are taken or performed to identify contributors to metatarsalgia or rule out other conditions, allowing your doctor to accurately prescribe treatments.

When attempting to diagnose your condition, you may be referred from your primary care physician or general practitioner to a bone specialist (orthopedist) or a foot specialist (podiatrist).

How Is Metatarsalgia Treated?

Metatarsalgia treatment is typically determined by the cause and severity of the condition and your pain. Many times, treatment for mild to moderate symptoms will include conservative measures like:

Staying off/Resting your feet
Changing your footwear
Use an orthotic sole insert
Use an arch support

When these measures fail to relieve your discomfort or pain, the following may ease your pain:

Ice your foot for 20 minutes multiple times per day
If you are overweight, lose weight
Use an over-the-counter pain reliever/anti-inflammatory (discuss the benefits and potential side-effects with your doctor before taking any medication)
Elevate your foot (above your waist) after activity

You may need to modify some of your activities like:

Avoid wearing shoes with high-heels
Take a break from high-impact sports
Change your exercise routine to exclude high-impact activities and include low-impact activities like swimming and cycling
Carve out the time for frequent relaxing spa days

Tip: A reflexology massage may relieve foot pain and discomfort, as it focuses on the foot’s pressure points.

When these measures fall short of relieving your pain, your doctor may recommend the following:

Work with a physical therapist who can give you a regimen of range-of-motion exercises and exercises to strengthen surrounding foot muscles. The therapist can also help you correct your gait.
Work with an occupational therapist who may fit you with customized orthotics, like a metatarsal pad or arch support.

When conservative treatment measures fail, your doctor may recommend surgery to realign your metatarsal bones.

Note: Leaving this condition untreated may result in your altering your gait. Such an alteration in your gait, even in the slightest, may lead to hip, leg, and lower back problems.

Treating Metatarsalgia

In this article, you discovered information about the many causes, symptoms, how to diagnose, and treatment options of metatarsalgia.

Taking action to diagnose and treat your metatarsalgia will help you recover your wellbeing and pain-free mobility.

Ignoring metatarsalgia can quickly lead to problems in your legs, hips, and lower back, resulting in astronomical medical fees when compared to getting the original problem addressed.

Sources:

my.clevelandclinic.org/health/diseases/15890-metatarsalgia
mayoclinic.org/diseases-conditions/metatarsalgia/symptoms-causes/syc-20354790
syracusepodiatry.org/2015/11/metatarsalgia-a-pain-in-the-ball-of-the-foot/

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

Why Am I So Tired – Fatigue and Prevention – Quiz

April 27, 2021 By Heather

Prevent fatigue from stealing your happiness and health. Knowing what is behind your tiredness can help you make the necessary changes to overcome it.

yourfootpalace.com gathered the following short quiz and information on fatigue to help you determine what changes may be necessary to your lifestyle.

Fatigue and Tiredness Quiz

The following 5 questions will help you identify potential causes behind your fatigue and constant tiredness. You will find tips on improving your energy with each question. There are no wrong answers:

Question #1 – Do you require a stimulant or pick-me-up (coffee, cigarette, or sugar) in the morning to get going?

Tips to overcome morning stimulant addictions:

Gradually reduce the quantity of whichever stimulant you are dependent on until it is eliminated from your morning routine.
Increase your consumption of water in the morning.
Consume light foods, especially fruits, in the morning.
Exercise. Energize your body with some cardio instead of chemical stimulants.

Morning routines often develop over months or years of repetition and can be very difficult to interrupt. Behavior changes require you to make conscious and concerted efforts; otherwise, you will likely return to the old, detrimental routine because it is both familiar and comfortable.

Question #2 – Do you rely on sugar, caffeine, or cigarettes for extra energy/stimulation during the day?

Take the time to “track” your daily activities. You may find distinct patterns of when your energy seems to decrease, leading you to seek a stimulant. Here are some tips to help you overcome daytime stimulant needs:

Pack a lunch filled with fruits, nuts, and light food that promotes an increased metabolism.
Change your break and mealtimes so they intersect with moments of low energy or fatigue.
Use your break time to walk or perform a light physical activity (Remember recess in elementary school?).
Increase your water consumption during the day.
Quit smoking, chewing, or vaping.

Note: There are no safe vectors or consumption levels for nicotine. Quitting smoking, in particular, can lower your blood pressure and heart rate immediately. Also, your risk of a heart attack declines within 24 hours.

Question #3 – Do you find it difficult to fall asleep at night?

The average adult requires 6 to 8 hours of sleep per night. For each individual, the amount of time needed to fully rest and recharge may vary. If you have difficulty falling or remaining asleep at night, these tips can help:

Avoid consuming beverages or foods containing sugar or caffeine 3 to 4 hours before bedtime.
Incorporate stretching, yoga, meditation, or light exercises into your evening routine.
Read a chapter from your favorite book before lying down.
Take a relaxing bath before going to bed.
Lower your bedroom’s temperature (60 to 68 degrees Fahrenheit) to help trigger your body’s natural signals to sleep.
Cease online or activities requiring you to use a screen 30 minutes to 1 hour before going to bed.
Avoid smoking before bed.

Note: Sleeping in a cold room positively influences your metabolism, potentially contributing to a significant reduction of fatigue.

Question #4 – Are random mood swings influenced by food (especially sweets)?

Nutrition can be directly linked to low energy, tiredness, tension, and/or fatigue. Years of poor nutrition can lead to diabetes, digestive disorders, and numerous other chronic ailments. If your mood is greatly affected after eating, and especially after consuming sweets, the following tips may help:

See your primary care physician (PCP) for a general checkup and evaluation.
Evaluate and balance your diet with the help of your PCP or a licensed nutritionist.
Limit sugar and sweets in your diet. Eat less candy, desserts, pastries, etc., and drink diet beverages, water, unsweetened tea, etc.

Note: Cancer-related fatigue, diabetes fatigue syndrome, and low blood sugar are conditions that may require multifaceted approaches developed and implemented under your doctor’s supervision.

Question #5 – Did you start experiencing fatigue after testing positive for or recovering from COVID-19?

Fatigue is among the most common COVID-19 symptoms and is often the disease’s presenting symptom. While long-term studies of people who’ve recovered from COVID-19 are still underway, it has been determined that even mild cases of COVID-19 potentially leave behind persistent, debilitating symptoms (fatigue, loss of smell and taste, and several other physical and/or neurological problems) in some people.

Your fatigue (exacerbated by COVID-19) may, in fact, have originated from:

Medical treatments (radiation, chemotherapy, dialysis)
Anxiety, stress, or depression
Consuming too much caffeine, sugar, alcohol, or tobacco
Taking antidepressants, antihistamines, or pain medications
Staying up too late

If your fatigue persists for more than one week or is accompanied by shortness of breath/difficulty breathing, you should see your primary care physician for an evaluation.

What am I Lacking if I am Always Tired?

Some cases of fatigue may be attributed to low levels of vitamin D, vitamin B-12, magnesium, iron, or potassium.

However, you may not be lacking anything. Fatigue is often a normal and necessary response to exercise, physical activity, emotional stress, boredom, or lack of sleep. Fatigue is relatively common and usually not due to a severe illness, disease, or deficiency.

The following may help you find relief to your fatigue:

Get enough sleep
Improve your nutrition
Promote a low-stress home and work environment
Book a tour or other fun activity
Treat yourself to a spa day
Get a regular massage
Stop smoking, chewing, or vaping

If your fatigue persists or worsens after making such positive changes, you should see your primary care physician for a health and wellness evaluation.

What Makes a Person Extremely Tired?

Many times, fatigue can be traced to one or more habits or routines, particularly lack of exercise. Fatigue is commonly related to depression, and on occasion, fatigue is a symptom of an underlying condition that requires medical attention.

Some lifestyle contributors may include:

Alcohol or drug use/abuse
Excess physical activity
Lack of physical activity
Medications (antihistamines, cough medicines, pain medications)
Lack of sleep
Unhealthy eating habits

Some conditions or treatments of those conditions can contribute to ongoing fatigue. They may include:

Allergic rhinitis Anemia
Anxiety
Cancer
COPD
COVID-19
Depression
Diabetes
Emphysema
Fibromyalgia
Heart disease
Hyperthyroidism/Hypothyroidism
Kidney disease
Liver disease
Multiple sclerosis
Obesity
Stress

Work with your primary care physician or other health care professional to accurately diagnose and develop a treatment(s) that lead you away from fatigue.

When Should I Be Worried about Fatigue?

Most people perceive when fatigue feels wrong or more serious. If your fatigue worsens or lasts longer than a week, schedule an appointment to see your primary care physician, especially when your fatigue is accompanied by symptoms such as a fever, shortness of breath, trouble breathing (gasping for air), or loss of appetite.

If you frequently wake up exhausted despite sleeping well, lack the motivation to begin your day, or have difficulties performing ordinarily easy activities, it’s time to see your doctor. These symptoms may indicate a sleep disorder, depression, or an underlying/developing health condition.

Why am I So Tired All The Time?

In this article, you discovered a 5 question quiz and related information to help you identify possible causes and treatments for fatigue.

Identifying contributors to your constant tiredness is one of the first steps to overcoming it. Fatigue is not considered a disease, rather a symptom or result of something else. Regain your happiness and energy by eliminating and preventing causes of fatigue.

Ignoring the causes of fatigue can lead you to poor health decisions, exacerbation of underlying conditions, and catastrophic medical emergencies.

Disclaimer: No content from this article, regardless of its claim, subject, or reference, should ever be used to substitute medical advice from your primary care physician, doctor, or other qualified clinicians.

Sources:
health.harvard.edu/staying-healthy/when-should-you-worry-about-fatigue
mayoclinic.org/symptoms/fatigue/basics/causes/sym-20050894
nutrition.va.gov/docs/EducationMaterials/EatingHealthyWithDiabetes.pdf
medlineplus.gov/ency/article/000386.htm
smokefree.gov/quit-smoking/why-you-should-quit/benefits-of-quitting
cdc.gov/me-cfs/about/index.html
covid19.ca.gov/symptoms-and-risks/
newsroom.uw.edu/news/%E2%80%8Beven-mild-cases-covid-19-impact-can-persist
cidrap.umn.edu/news-perspective/2020/11/half-recovered-covid-19-patients-report-lingering-fatigue

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

Sharp Stinging Pain in Toes – Relief, Causes and Symptoms

March 16, 2021 By Heather

Prevent sharp pain in your toes from cripplig you, or interfering with your mobility and wellbeing. Knowing what’s behind the pain in your toes and how to treat it will help you get back to your normal activities.

yourfootpalace.com gathered information on what causes sharp stinging pain in your toes, how to alleviate the pain, when you should seek medical attention, and accompanying symptoms that may be life-threatening.

Sharp Pain in Toes

Abnormal sensations, including tingling, numbness, discomfort, and sharp pain can occur in your toes when peripheral nerves are impacted or damaged. This condition can result from:

Physical trauma resulting in nerve damage
Diabetes (especially if left uncontrolled)
Circulation irregularities limiting blood flow to the feet
Autoimmune diseases (lupus, rheumatoid arthritis, Guillain-Barre syndrome, etc.)
Trauma (vehicle accidents, sports injuries, falls, etc.)
Alcohol
Smoking
Drug abuse
Vitamin deficiencies (B vitamins, vitamin E, and niacin)
Some prescription medications (especially ones used in cancer treatment)
Age-related wear and tear
Arthritis
Tumors (malignant or benign can develop on or press against nerves)
Chemical burns
Exposure to extreme heat
Exposure to poisonous substances (heavy metals and industrial chemicals)
Poorly fitting shoes (too loose or too tight)

When peripheral nerves are affected, it may lead to a condition called peripheral neuropathy. The following are many of the signs and symptoms of this condition:

Pain during movements and activities that should not cause pain
Sharp, jabbing, burning, or throbbing pain
Loss or reduction of touch sensation (feels as if you are wearing gloves or socks when you aren’t)
The onset of a numbing or tingling sensation in the hands or feet that can spread upward in the legs and arms
Hypersensitivity to touch
Severe reduction of coordination and loss of sure-footedness
Muscle weakness

Watch this video for a brief explanation of peripheral neuropathy.

Peripheral nerves can be classified into three types:

Sensory (sensations like temperature, pain, and touch)
Autonomic (controls internal functions like the heart rate and digestion)
Motor (muscle movement)

Note: When peripheral neuropathy affects motor nerves, it can cause paralysis.

Toe Pain Relief

Assess what is happening with your feet before attempting a remedy. If you feel that you have sustained an injury or that your pain is too severe to manage on your own, contact your primary care physician for direction. The following will help you relieve the pain in your toes:

Apply Ice – If your skin feels warm (indicates that your foot is likely inflamed and possibly swollen), apply ice or soak your feet in an ice bath. Avoid warmth on inflamed areas; it increases the blood flow and may exacerbate the inflammation.

Apply Heat – If your skin is normal or cool to the touch, soak your feet in a warm bath. This should relax and soothe them.

Watch this video for more information about applying ice or heat to your feet.

Tip: Pharmacies and many large grocery stores sell gel packs that can be heated or frozen, then applied to your feet.

Foot Massage – Book an appointment with your masseur, explaining your condition. If you want to give yourself a foot massage, follow these steps:

Sit on your bed or in a comfortable chair. Bend your left leg inward to rest your left foot on your right thigh.
Pour your preferred lotion or oil into your hand. Vigorously rub the lotion or oil between your hands to warm it up, and then rub it gently over your whole foot, massaging your toes, arch, and heel.
Use your hands to gently pull your toes back and forth or apart. This stretches the muscles, tendons, and ligaments underneath.
Repeat the same steps on your other foot.

Tip: You can achieve a deeper massage by pressing your right knuckles into your left foot. Knead your foot like bread dough. Or reach deeper tissue and muscles by grasping your foot with both hands and applying a “sliding” pressure with your thumbs.

Follow the link to read more about How Massage Can Relieve Your Peripheral Neuropathy Pain.

Topical analgesics – These pain medications are typically sold as lotions, creams, or gels. They work by being spread on the skin, then penetrating inward to relieve pain. Some topical analgesics may contain menthol, eucalyptus oil, or turpentine oil reducing pain levels by distracting nerves with a different sensation.

Others use salicylates (the ingredient found in aspirin). Yet, others attempt to cancel out a chemical called substance P (a neurotransmitter that apparently transmits pain signals to the brain).

Oral analgesics – These medications include pain relievers, like acetaminophen (Tylenol), which relieve pain without reducing inflammation.

Tip: Strictly follow directions when using acetaminophen. Taking too much acetaminophen can cause liver complications, including failure.

Non-steroidal anti-inflammatory drugs (NSAIDs) – NSAIDs can be attained with and without a prescription (in lower doses). NSAIDs include aspirin (Bayer, Bufferin, etc.), ibuprofen (Advil, Motrin), and naproxen (Aleve). Take low dosages for a limited time solely to relieve pain. Your doctor may advise you to take a higher dose for a longer period if you have a condition that involves inflammation and pain.

Note: NSAID medications potentially have multiple side effects. Discuss any health conditions or risks with your doctor before their use.

Nerve pain medication – Pain resulting from nerve damage (neuropathy) may not respond well (or at all) to acetaminophen or NSAIDs. The following medications are commonly prescribed for neuropathy:

Amitriptyline (Elavil)
Gabapentin (Neurontin)
Pregabalin (Lyrica)

Tip: Consult your physician before taking these medications, as they may include side effects like drowsiness, dizziness, and swelling. You may need to reduce or discontinue outside activities like driving or operating machinery while taking these medications.

Nerve blocks and Corticosteroids – These injectable medications work to either numb a particular nerve (nerve blocks) or to reduce inflammation to relieve pain (Corticosteroids)

When Should I Seek Medical Attention?

Seek medical care immediately if you experience any unusual tingling, weakness, or pain in your feet or hands. Obtaining an early diagnosis and treatment will offer the best chance for mitigating or arresting your symptoms and preventing any further peripheral nerve damage.

Life-Threatening Peripheral Neuropathy Symptoms

Any condition that causes you sustained pain, discomfort, or forces you to restrict your mobility should trigger you to seek medical attention. However, the following symptoms or conditions can be life-threatening and must be addressed immediately:

Weakness, numbness, tingling, or sharp pain that spreads upward from the toes to the legs, or the fingers to the arms
Erratic or racing heartbeat
Extreme high or low blood pressure
Difficulty breathing or gasping for air
Paralysis
Loss of coordination

Note: Save time and potentially your life by dialing 9-1-1 for emergency services. When experiencing such severe symptoms, avoid operating a vehicle or other mechanical equipment.

Disclaimer: This Content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your primary care physician or other qualified health provider with any questions you may have regarding this or other medical conditions.

Toe Pain and Peripheral Neuropathy

In this article, you discovered what can cause sharp stinging pain in your toes, what you can do to ease or relieve the pain, when you should seek medical attention, and which symptoms indicate a life-threatening medical event.

Knowing how to relieve pain in your toes will help you maintain your mobility and rest easier, pain-free and recognizing when these symptoms turn deadly will undoubtedly give you a head start in preserving your life.

Ignoring the signs or the worsening of neuropathy symptoms allows nerve damage to progress. And can quickly land you in the hospital or worse.

Sources:
health.harvard.edu/feet-and-foot-care/7-ways-to-fix-foot-pain
mayoclinic.org/diseases-conditions/peripheral-neuropathy/symptoms-causes/syc-20352061
ninds.nih.gov/disorders/patient-caregiver-education/fact-sheets/peripheral-neuropathy-fact-sheet

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

Side Effects of Being Overweight

February 17, 2021 By Heather

Prevent your rising weight from severely harming your health. Knowing how carrying extra weight affects your health and wellness will help you take the necessary actions to keep it in check.

yourfootpalace.com gathered information on the side effects of being overweight, how to know when you are overweight, and how to lose weight.

Health Risks of Being Overweight

Unless you weigh yourself every day, you may not notice your weight gain until your clothing gets tighter or you physically struggle to get up after sleeping or sitting.

For some, weight gain is gradual, likely reflecting a poor lifestyle change. For others, weight gain is fast and may feel out-of-control, potentially reflecting a health or medical condition. For everyone, carrying too much weight puts you at risk (or increases the risk) of the following:

High Blood Pressure
High Cholesterol
Type 2 Diabetes
Coronary Heart Disease
Fatty Liver Disease
Stroke
Sleep Apnea
Breathing Problems
Gallbladder Disease
Osteoarthritis
Mental Disorders (Depression, Anxiety, etc.)
Some cancer types (Liver, Kidney, Pancreatic, Colorectal, Breast, Ovarian, Thyroid, etc.)
Body Pain
Pregnancy Complications

Perhaps most chilling is that being overweight or obese increases the risk factors in ALL causes of death.

Note: Excess weight and obesity increase the risk of developing severe illness from contracting COVID-19.

Watch this video from the Centers for Disease Control and Prevention about obesity.

Am I Overweight?

Almost everyone has asked this question at one time or another: Am I Overweight? The answer to this question may vary from person to person due to its contributing factors (height, sex, body fat, body shape, etc.). However, there are multiple ways to determine whether or not you are carrying too much weight. Consider the following measurement methods:

Body Mass Index (BMI) – This measurement determines whether you have an appropriate body weight by measuring your weight in relation to your height.

Formula: weight (lb) / [height (in)]2 x 703

Calculate your BMI by dividing your weight in pounds (lbs) by your height in inches (in) squared, then multiplying by 703.

Example: Weight = 250 lbs Height = 6’4″ (76″) Calculation: [250 ÷ (76)2] x 703 = 30.43 or (250 ÷ 5776) x 703 =30.43

According to the Centers for Disease Control and Prevention (CDC), BMI ranges for adults are as follows:

Below 18.5 is considered underweight
18.5 – 24.9 is considered a normal or healthy weight
25.0 – 29.9 is considered overweight
30.0 and above is considered obese

You can also use the BMI calculator provided by the CDC at cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html

Note: BMI is a simple height/weight measurement that doesn’t account for waist or hip measurements, proportion of muscle mass, or proportion and/or distribution of fat.

Waist-to-Hip Ratio (WHR) – Another way to calculate whether you have a healthy weight and size is to calculate your waist-to-hip measurement. This calculation helps assess your risk for developing cardiovascular disease (CVD). Do this by:

Measuring around your waist (just above your belly button)
Measuring around your hips (at their widest point)
Divide your waist measurement by your hip measurement

For example: If your waist is 42” and your hips are 39”, you will divide 42 by 39 to get 1.08.

Assess your risk factor for developing CVD as follows:

For adult males

Below 0.9 – is considered low-risk
0.9 – 0.99 – is considered moderate risk
1.0 or above – is considered high risk

For adult females

Below 0.8 – is considered low-risk
0.8 – 0.89 – is considered moderate risk
0.9 or above – is considered high risk

A study published in the Western Journal of Medicine concluded in part that a person’s waist-to-hip ratio foretells more about their cardiac status than measures of height and weight and lend further support to including WHR as part of the general physical examination.

Watch this video comparing BMI to WHR.

How To Lose Weight

There are pills, diets, online gimmicks, advertising, personal trainers, nutritionists, and various fitness gurus that all seem to hold the miraculous secret to your weight loss. One of the many problems with the promise of fast weight loss is keeping it off.

Let’s take an honest look at how you can lose weight and remove yourself from overweight and obese risk categories:

Consult Your Primary Care Physician (PCP) – Before beginning any diet or weight loss program, you should consult your primary care physician to rule out any:

Unknown food allergies
Underlying causes/factors contributing to weight gain
Chemical or physical imbalances preventing weight loss
Hereditary issues or complications

Besides ruling out potential complications, you also establish baselines for your improvement markers like blood pressure, cholesterol, BMI, etc.

Through regular visits to your PCP, you can monitor your:

Weight gain/loss
Blood pressure
Cholesterol levels (LDL and HDL)
BMI
WHR

Tip: Your PCP can recommend a weight training program to safely increase your physical activity and refer you to a licensed nutritionist to clean up your diet.

Understanding The Components of a Healthy Weight Loss Program – Once you have consulted your PCP and eliminated any potential risks, your next conversation should be about what your weight loss program will consist of. Consider the following:

A realistic weight loss goal
A reduced-calorie, nutritionally-balanced meal plan
Regular physical activity and/or exercise schedule
A plan including behavioral changes to help you reach your goals and sustain your weight loss
Persistence

Most diets eventually fail because they are not sustainable. By tailoring your current activities and habits, you are more likely to stick with the program for the long haul.

Behavior Changes for Successful Weight Loss – Ideally, you want to develop lifestyle habits that help you maintain a healthy weight range. Short-term “diets” that you “hop on” and then “fall off” are not the answer to long-term or successful weight management. These behaviors include:

Making time for regular physical activity
Reducing calorie and fat consumption
Focusing on nutritional value vs. craving satisfaction
Eating meals at regular times, including breakfast
Weighing yourself regularly
Rewarding yourself when accomplishing small and large milestones
Not allowing small “slips” to result in large weight regain

Watch this video about weight loss through Behavior change.

Note: Rewarding yourself for your accomplishments doesn’t mean going out for pizza. Consider the following activities:

Schedule a spa day
Get a massage
Take the family/friends bowling
Go to the zoo or amusement park

Whatever you do to encourage yourself through your weight loss journey should include elements that contribute to your health and well being.

Weight Problems and Obesity

In this article, you discovered potential side effects of elevated weight and obesity, how to know when your weight is a problem, and how to lose weight.

By acknowledging that you have a weight problem, you can take action to responsibly remove yourself from high-risk categories.

Ignoring your weight gain can lead to organ disease, multiple forms of cancer, and rapidly contribute to factors potentially leaving you hospitalized or worse.

Sources:
ncbi.nlm.nih.gov/pmc/articles/PMC1071369/
nhlbi.nih.gov/health/educational/lose_wt/behavior.htm
cdc.gov/healthyweight/effects/index.html
nutrition.gov/topics/healthy-living-and-weight/strategies-success/interested-losing-weight
health.gov/myhealthfinder/topics/health-conditions/diabetes/losing-weight-conversation-starters

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

Everything to Know About a Couples Massage

January 22, 2021 By Heather

Avoid getting stuck in boring, forgettable routines with your significant other. Knowing what to expect from a couples massage will help you create a sensational, unforgettable experience for the two of you.

yourfootpalace.com gathered information on what a couples massage consists of and answers some of the most frequently answered questions about it.

How Much Should a Couples Massage Cost

Couples massage prices range from $80 per hour for a basic package to $120 per hour for a more complete package.

Couples massage pricing can vary greatly depending on the type of massage, duration, location, and add-ons like extra hot towels or aromatherapy.

Tip: Before booking your couples massage, reach out to a spa representative for hourly rates, packages, running specials, add-ons, and payment options.

What Happens When You Get a Couples Massage

A couples massage consists of many of the same components of any other massage, here’s what to expect:

Couples massages generally occur in a private room
You both receive your massages at the same time
Your massages occur on side-by-side tables
Each of you will have your own massage therapist
Your massages end at the same time

Note: Each spa will offer different amenities like lounging areas, shower rooms, hot tubs, and specialties like fruit, chocolates, and champagne.

How Do You Prepare for a Couples Massage

The following tips will help you and your partner prepare for your couples massage, maximizing the massage’s relaxation and rejuvenation potential:

Keep your schedules light and stress-free prior to your appointment
Take a soothing shower
No “heavy” food, eat light
Turn your phone and devices off
Avoid stressful and/or drama-filled conversations or arguments

Note: To take full advantage of your couples massage, clear your schedules for the rest of the day, and enjoy each other’s company.

What Do I Wear to a Couples Massage

Clothing etiquette for a couples massage may vary depending on the spa and type of massage you will receive. Consider the following for a reflexology couples massage:

Arrive wearing loose-fitting, comfortable clothes
Avoid wearing any jewelry
Leave any bags or additional clothing behind

For reflexology couples massages, you will not be required to disrobe. You will be asked to remove your shoes and socks, then roll your pants up to your knees.

Note: Wearing a mask will not get in the way of or disrupt your massage.

Tip: Contact a spa representative before booking your appointment to fully educate yourself on their clothing etiquette for your selected massage type.

Do You Talk in a Couples Massage

There aren’t any specific rules on talking during a couples massage, so you can talk to each other during the session. However, you may find it more effective to just be quiet and relax. It really depends on the couple’s ability to communicate calmly.

Note: As with any massage, if something is too hot, too cold, uncomfortable, or disturbing your “zen,” you should immediately communicate this to your masseur.

Is a Couples Massage a Good Date Idea

Yes, a couples massage is ideal for couples that have been together and/or have a sense of security and trust in each other.

Perhaps not when a couple is in its beginning “getting to know you” stages.

Tip: Every couple interacts differently at different stages. If a couples massage date interests you, ask your significant other how they feel about it and go from there.

Benefits of a Couples Massage

Repetition of dinner and movie dates can get boring over time. A couples massage is an excellent idea if you want to remove stress from your relationship and enjoy quiet, rejuvenating time together. Consider the following benefits of couples massages:

It’s good for the body and mind
Increased release of endorphins
Relief for tense, tight muscles, and increase of flexibility
You get to enjoy quality time with your significant other
You get to try out a new experience
Reduce stress and anxiety levels
Increase feelings of affection for one another
Couples massages encourage intimacy
A couples massage is a bonding experience
An intimate way to commemorate an anniversary, birthday, or other special date
It’s an opportunity to reconnect with your significant other

Couples often struggle to make time in their busy schedules to spend time together. A couples massage can be used as an intentional way to reconnect.

Couples Massage

In this article, you discovered essential information about what couples massages consist of and the answers to some of the most common questions about them.

When you know what to expect from a couples massage, you can properly prepare for one and provide an amazing bonding experience with your significant other.

By not considering a couples massage, you miss out on an opportunity to share an intimate bonding experience with your loved one.

Sources:
ce.uci.edu/pdfs/pressroom/2006_02_spa.pdf
tripsavvy.com/couples-massage-3090000

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

ACL Injury Causes, Symptoms, Treatment, and Recovery Time

December 15, 2020 By Heather

Prevent an ACL injury or tear from stealing your mobility and active lifestyle. When you know how to manage an ACL injury, you can quickly regain your mobility and get back to your normal activities.

yourfootpalace.com gathered information on what an ACL injury is, causes, symptoms, treatment, and what you can do to recover from it.

What is an ACL Injury

This common injury is a sprain (over-stretching) or tear (partial or complete) of the anterior cruciate ligament (ACL) in the knee. The ACL is tissue connecting the femur (thigh bone) and tibia (shin bone) at the knee, opposite the hamstring. This ligament is responsible for preventing the shin bone from sliding out in front of the thigh bone and stabilizes the knee during bending or rotation of the knee. The ACL also protects the knee from hyperextension.

ACL Injury Causes

ACL injuries are more commonly sports-related. However, anyone can inadvertently suffer an ACL injury if you:

Receive a hard impact on the side of your knee
Overextend your knee joint
Quickly stop moving and change direction while running
Incorrectly land from a jump
Abruptly or forcefully turn
Suffer a workplace injury
Are involved in an automobile accident

Most ACL injuries occur during fast-paced sports such as:

Gymnastics
Basketball
Soccer
Rugby
Football
Baseball
Skiing
Tennis

Note: According to MedlinePlus, ACL injuries are more likely to occur in women than men.

ACL Injury Symptoms

Symptoms of an ACL injury may vary depending on the grade of the injury. The following are the three grades of ACL injuries:

Grade 1 – These injuries are mild and seen as a sprain or over-stretching.

Grade 2 – These injuries are relatively rare, including an over-stretching and partially torn ACL.

Grade 3 – With these injuries, the ACL is torn completely in half and no longer offers any stability to the knee.

At the time of an ACL injury, an unusual “pop” or “snap” can commonly be felt or heard. The amount of pain felt at the time of injury is variable but can be severe. Typically, there will be an inability to continue play or activity and an impression that a severe injury has occurred. Consider the following common symptoms:

Pain – Grade 1 injuries may go unnoticed or can result in mild soreness in the knee. Grade 2 and grade 3 ACL injuries almost always present debilitating pain.

Swelling – All three grades of this injury will result in swelling, occurring within the first 24 hours of the injury.

Difficulty Walking – With grade 1 and 2 injuries, you may be able to put pressure on your knee but will find it difficult to walk. With a grade 3 injury, it is not likely you will be able to put pressure on your knee or walk at all.

Reduced Range of Motion – After sustaining any injury to your ACL, you will likely not be able to bend or flex your knee as you usually would.

Note: Many people report that after an ACL injury, the affected knee feels looser than it should.

Watch this video for more information on the symptoms and evaluation of an ACL injury.

ACL Injury Diagnosis

You should seek immediate medical attention if any injury to your knee causes signs or symptoms of an ACL injury. It is essential to get an accurate diagnosis to determine the grade of the injury and start the appropriate treatment. Diagnoses are made by:

Explaining how the injury occurred to your doctor
Performing a visual examination
Performing physical tests
Having X-ray images taken (usually to rule out broken bones)
Having an ultrasound or MRI performed (these exams create images of bone and soft tissue)
Performing Arthroscopy (allows your doctor to see the extent of the injury in real-time)

Note: Delaying medical attention may result in an extended period of recovery time and/or the exacerbation of your injury.

ACL Injury Treatment

Immediate first-aid care can help reduce pain and swelling after injuring your knee. It is recommended to follow the R.I.C.E. method of home self-care:

Rest – Necessary for healing and limiting any weight bearing on your injured knee.
Ice – Apply ice to your knee at least every two hours for 20 minutes at a time.
Compression – Use an elastic bandage or compression wrap around your knee.
Elevation – Lie down or sit in a reclined position with your knee elevated above your waist on pillows.

Note: This type of care can be used before and after other therapy and/or treatment types.

Rehabilitative Therapy

Physical therapy

This therapy alone may successfully treat an ACL injury for those who are relatively inactive, perform moderate exercise and/or recreational activities, or play light sports that require less stress on the knees. Consider the following:

This therapy lasts for several weeks.
Your physical therapist will teach you exercises that can be performed under supervision and those that can be done at home.
A brace may be used to stabilize or support your knee.
Crutches may be used to completely avoid putting weight on your injured knee.

Note: Health, eating habits, and lifestyle will influence the amount of recovery time required during rehabilitative therapy.

Massage Therapy

Knee and other injuries can be extremely stressful. Besides a loss of mobility, other muscles in the body will generally be required to pull double duty to compensate during the recovery process. Some types of massage may help you find significant relief, including:

Sports Massage
Medical Massage
Myofascial Release

Note: Before beginning massage therapy, consult your primary care physician or physical therapist for advice and/or recommendations.

Surgery

Surgery may be recommended when:

Multiple ligaments (ACL, meniscus, MCL, LCL, and/or PCL) have been injured.
Your injury leads to your knee buckling during non-strenuous or everyday activities.
You are an athlete and/or intend to continue in the sport.

ACL reconstructive surgery involves the removal of the damaged ligament, replaced with a segment of tendon. Tendon grafts may be acquired from another part of your body or removed from a deceased donor.

Note: Post-surgery, rehabilitative therapy will continue. Successful ACL reconstruction combined with diligent rehabilitation usually restores stability and function to the affected knee.

Watch this video to learn more about ACL reconstructive surgery.

ACL Injury Recovery Time

Six to nine months are typically needed to return to full activity after ACL reconstructive surgery. The first few weeks focus on slowly increasing the knee’s range of motion in a controlled way. The ligament needs time to heal, and heightened care is taken to avoid damaging or ripping the graft.

For injuries not requiring surgery, recovery times are significantly less. A grade 1 injury may be completely healed within a matter of weeks. In contrast, a grade 2 injury may require several months and continuous therapy to completely heal.

Watch this video addressing recovery times for ACL injuries.

Anterior Cruciate Ligament Injuries

In this article, you discovered what an ACL injury is, what causes it, accompanying symptoms, how this injury is treated, and its recovery.

When you take immediate steps to care for, diagnose, and treat an ACL injury, your recovery time and discomfort can be significantly reduced.

Ignoring ACL injury symptoms can lead to severe mobility limitations, worsening pain, exacerbation of the injury, and the eventual need for surgery.

Sources:
mayoclinic.org/diseases-conditions/acl-injury/diagnosis-treatment/drc-20350744
orthoinfo.aaos.org/en/treatment/acl-injury-does-it-require-surgery
health.harvard.edu/newsletter_article/youve-torn-your-acl-now-what
medlineplus.gov/ency/article/001074.htm
emsom.edu/massage-acl-knee-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