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Why Are My Feet Swollen – Causes, Treatments, and Prevention

July 20, 2021 By Heather

Keep your swollen feet from leaving you in pain, immobilized, and scared. Knowing what causes your feet to swell and how to treat your feet will help you get things back to normal quickly.

yourfootpalace.com gathered the following information about what causes your feet to swell, which treatments may work for you, what you can do to prevent this type of swelling, and when to seek medical help.

Swollen Feet Causes, Treatment, and Prevention

Also known as peripheral edema, this swelling of the foot, leg, or ankle on the left, right, or both sides happens when fluid accumulates in these body parts. Unless swelling occurs or is due to injury, this fluid accumulation isn’t usually painful. Consider the following potential reasons for your swelling:

Swollen Feet from Injuries

Some injuries may cause your foot, ankle, and lower leg(s) to swell. These injuries can occur from:

Slips
Falls
Overly strenuous exercise
Sports-related impacts
Vehicular accidents

Such injuries can take an extended amount of time to heal, depending on their severity, especially when accompanied by a fracture(s).

Injury Treatment

Keep in mind that the muscles, ligaments, and bones comprising the feet are significantly stronger than those in other areas of the body. When an injury and subsequent swelling occur, it will likely require extended periods of immobility and care to fully return to normal. The following R.I.C.E. method should 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.

Recovering from injuries affecting the feet should be accompanied by your primary care physician. In some cases, medication may be prescribed to manage either pain, or swelling, or both.

Watch this video about using the RICE method.

Foot Injury Prevention

Here are some simple tips to help you avoid foot injuries:

Warm-up before any exercise, sports, or strenuous activity.
Condition your muscles for the activity or sport.
Choose athletic or appropriate shoes that properly support your foot type.
Replace shoes when the tread or heels wear down.
Avoid running or stepping on uneven surfaces.

Tip: Frequent foot massages will help keep your feet and ankles relaxed and limber.

Swollen Feet Caused by Overweight/Obesity

Carrying too much or elevated body mass can significantly decrease your blood circulation, causing fluid to build up in the feet, legs, and ankles.

Overweight/Obesity Treatment

One of the first steps to treating your elevated weight or obesity is to make yourself fully aware of how much extra weight you are carrying and how it affects your health. Read our blog and find out how to measure your hip to waist ratio and the Side Effects of Being Overweight.

Overweight/Obesity Prevention

Behavior changes will ultimately determine your weight loss and stability – Ideally, developing lifestyle habits that promote maintaining 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:

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

Whatever activities or incentives you use to encourage yourself through your weight loss journey should include elements contributing to your health and wellness.

Swollen Feet from Standing and Sitting

Standing or sitting for long periods may lead to swelling. Inactive muscles have significant difficulties pumping body fluids back up to the heart. Retention of water and blood can cause swelling in the lower legs and feet.

Standing and Sitting Swelling Treatment

We often find ourselves sitting or standing for extended periods at work, while operating a vehicle, or other activity that limits our mobility. Use the following to avoid over-stressing the heart and maintain blood flow:

Take frequent breaks
Shift position or move locations in 20 to 30-minute intervals
Avoid positions that cause your lower legs and feet any discomfort or hypersensitivity
Utilize cushions or supports that relieve stress to your lower legs and feet
If possible, keep your feet elevated at or near waist-level

Tip: Be patient when trying to find better sitting and standing positions. It can take some time and experimentation to determine what to modify.

Standing and Sitting Swelling Prevention

This type of swelling can usually be prevented by maintaining both good sitting and standing posture. Your old posture habits may be hard to break, and when you are trying to improve your posture, your own muscles will likely work against you initially.

Find more information on good posture at yourfootpalace.com/how-to-make-good-posture-habit/

Swollen Feet Caused by Blood Clots

A blood clot is a clump of blood formed into a solid-state. When a blood clot forms in the leg, it can severely impair blood flow, leading to swelling in the feet and discomfort.

Blood Clot Treatment

Depending on where blood clots form will determine how they will be treated. When they form in the leg’s veins and present an extreme danger to your health, drugs called thrombolytics that dissolve blood clots may be used in conjunction with:

Heparin injections
Warfarin medication

Note: All cases of swelling that result from blood clots or Deep Vein Thrombosis (DVT) should be closely monitored by your primary care physician.

Watch this video for more on blood clots.

Blood Clot Prevention

If you have a history of developing blood clots or have a heightened risk of developing them, your doctor may prescribe the following preventive measures:

Increase water consumption
Wear loose-fitting clothes, socks, or stockings
Raise your legs 6 inches above your heart from time to time
Wear compression stockings if your doctor prescribes them
Do the exercises your doctor recommends
Change your position often, especially during a long trip
Do not stand or sit for more than 1 hour at a time
Eat less salt
Try not to bump or hurt your legs and try not to cross them
Do not use pillows under your knees
Take all medicines the doctor prescribes you

Tip: Elevate the bottom (foot) of your bed 4 to 6 inches with blocks or books.

Note: Blood thinners/Anticoagulants can cause side effects. Bleeding is the most common issue. Your doctor will observe you closely. If you notice something wrong that you think may be caused by your medication, call your doctor.

Swollen Feet from Lymphedema

This condition is also known as lymphatic obstruction. Lymphedema causes blockages in the lymphatic system, made up of lymph nodes and blood vessels that help carry fluid throughout the body. A blockage in the lymphatic system causes tissue swelling and results in swelling of the arms and legs.

Lymphedema Treatment

You can be born with this condition (primary lymphedema) or develop it from damage to the lymphatic system, such as after surgery, other treatments, or infection (secondary lymphedema).

Early-stage lymphedema can be treated non surgically, including medication, a healthy diet, and manual compression.
For advanced stages of lymphedema, surgical intervention may be recommended.

Watch this video to see how a lymphatic self massage is done.

Lymphedema Prevention

For those who have had surgery to remove lymph nodes, activities that put too much pressure on the affected arm should be avoided. Protective measures to prevent injury and infection should include:

Maintaining proper hygiene
Staying physically fit
Avoiding cuts
Wearing unrestrictive/protective clothing
Notify your doctor of any abnormalities

As previously mentioned, lymphedema can be treated more effectively in its early stages.

Note: Stage 1 lymphedema is not accompanied by noticeable signs or symptoms. Stage 2 lymphedema may present swelling that resolves with elevation. Stages 3 and 4 present permanent swelling, significant changes in skin thickness, and the development of scarring.

Swollen Feet Resulting from Venous Insufficiency

This condition occurs when veins can no longer adequately pump blood, causing blood to pool in the legs.

Venous Insufficiency Treatment

A common treatment for venous insufficiency includes prescription compression stockings. These stockings apply pressure at the ankle and lower leg level. They help improve blood flow and can significantly reduce leg swelling. Compression stockings are available in a range of prescription strengths and different lengths.

Venous Insufficiency prevention

Preventive measures you can adopt immediately without a doctor’s prescription include:

Avoid sitting or standing in one position for long periods. Get up and move around frequently.
Don’t smoke (if you do smoke, quit)
Get regular exercise (consult your doctor if you have any conditions that may be exacerbated by an exercise routine)
Maintain healthy body weight.

Tip: As there is no cure for venous insufficiency, prevention is of utmost importance.

Swollen Feet Caused by Heart Disease

Swollen feet could be a sign of heart disease or pending heart failure. If the heart is damaged, it cannot pump blood to and from the heart efficiently. Right-sided heart failure can cause the body to retain salt and water, resulting in swollen feet.

Heart Disease Treatment

Treatments for this condition vary widely and may include everything from lifestyle changes to medications, surgery, stents, pacemakers, and ablation.

Watch this video about how heart failure is diagnosed.

Heart Disease Prevention

While heart disease has a hereditary aspect, here is what you can do to significantly reduce your risk:

Control your blood pressure
Maintain a healthy body weight
Eat a healthy diet
Control your cholesterol and triglyceride levels
Exercise regularly
Limit alcohol consumption
Don’t smoke
Manage/reduce stress levels
Control your diabetes
Maintain good sleep habits

According to MedlinePlus.gov heart disease is the leading cause of death in the United States. Some of the risk factors you cannot change include your age, sex, race, and family history.

Swollen Feet from Pericarditis

This health affliction is a long-term inflammation of the pericardium (the sac-like membrane around the heart). The condition causes breathing difficulties and severe, chronic swelling in the legs and ankles.

Pericarditis Treatment

You may be prescribed medication to reduce inflammation and swelling like:

Pain relievers – Pericarditis pain can usually be treated with over-the-counter pain relievers, like aspirin or ibuprofen. In more severe cases, prescription-strength pain relievers may be used.
Colchicine (Colcrys, Mitigare). This drug reduces inflammation in the body and is used to treat acute pericarditis or if your symptoms tend to repeat. You should not take this drug if you have liver or kidney disease. Your doctor should carefully evaluate whether you take this drug or not.
Corticosteroids. These are strong medications that fight inflammation. Your doctor may recommend and prescribe a corticosteroid like prednisone if your symptoms don’t improve with other medications or if symptoms keep returning.

Note: When pericarditis is caused by a bacterial infection, treatments will likely include antibiotics and drainage.

Drainage and surgery options include:

Pericardiocentesis. In this procedure, a sterile needle or a small tube (catheter) is used to remove and drain excess fluid from the pericardial cavity. This drain stays in place for several days while you are in the hospital.
Pericardiectomy. This surgery removes the entire pericardium. This procedure may be necessary if the sac surrounding your heart has become permanently rigid due to constrictive pericarditis.

Pericarditis Prevention

According to the American Heart Association, acute pericarditis can’t be prevented. However, You and your doctor can take steps to lower your chance of having a repeat acute episode, complications, or chronic pericarditis. These steps include getting prompt and accurate treatment, following your prescribed treatment plan, and seeking ongoing medical care as needed.

Watch this video about pericarditis.

Swollen Feet Caused by Cirrhosis (Liver Disease)

This refers to severe liver scarring, often caused by chronic alcohol abuse or hepatitis B or C infection. The condition can cause high blood pressure and poor circulation in the feet, legs, and ankles.

Cirrhosis Treatment

There is no current cure for cirrhosis. Doctors will focus on halting damage to your liver and prevent complications. In advanced cases of this disease, when the liver ceases to function, a partial or total liver transplant may be the only viable treatment option.

Cirrhosis Prevention

Vaccination is available for Hepatitis A and B. Screening for Hepatitis C is recommended in some regions/populations.

Other ways to prevent liver cirrhosis include:

Don’t abuse alcohol. If you drink alcohol, restrict how much and how often
Eat a well-balanced, low-fat diet, like the Mediterranean diet
Avoid consuming raw seafood, including oysters and clams
Reduce the amount of salt in your diet

If you are at risk for liver disease, seek preventive care that protects you from infection and irreversible damage.

Watch this video to see how liver problems manifest in the feet.

Swollen Feet from Kidney Disease

People with poor kidney function might have significant difficulties evacuating fluid from the body, which can build up. Kidney disease may remain asymptomatic until the condition is severe and the kidneys are already in decline and beginning to fail. Signs and symptoms of kidney failure may include:

Less frequent/difficulty urinating
Shortness of breath
Drowsiness or fatigue
Swelling in legs and feet
Pressure in the chest
Seizures
Nausea
Confusion
Coma

Any one or a combination of these symptoms should prompt you to seek medical attention or an evaluation for kidney disease.

Watch this video for more on symptoms of kidney disease.

Kidney Disease Treatment

In the early stages of kidney disease, medications can help manage symptoms. However, in later stages, dialysis (filtering the blood with a machine) or a kidney transplant may be needed.

Kidney Disease Prevention

The most effective kidney disease preventive measures include living a healthier lifestyle by eating a more balanced diet, remaining active, controlling your blood pressure, and not smoking.

Other Conditions Causing Swollen Feet

Preeclampsia – This condition causes high blood pressure during pregnancy. The increase in blood pressure can result in poor circulation and swelling in the face, hands, legs, and feet.

Natural Hormonal Changes – Fluctuating estrogen and progesterone levels may cause reduced circulation in the legs, resulting in swelling. These changes in hormone levels may occur during pregnancy and a woman’s menstrual cycle.

Reactions To Medication – Foot, leg, and ankle swelling can also occur while taking particular medications, like:

Steroids
Estrogen
Testosterone
Antidepressants – including tricyclics and monoamine oxidase inhibitors (MAOIs)
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs), including ibuprofen and aspirin

Tip: These types of medications can lead to water retention, resulting in mild to severe leg, foot, and ankle swelling.

When To Seek Medical Help

While swelling in the foot, leg, and ankle usually doesn’t pose a significant health risk, it’s important to know when you should see a doctor. Swelling may sometimes indicate a developing or grave underlying health issue that should be treated immediately.

Report your symptoms and condition to your doctor if your swelling leaves an indentation if you press your finger into it, if it has developed suddenly, lasts for more than 48 hours, affects only one foot, or is accompanied by pain or skin discoloration.

Swollen Feet

In this article, you discovered many of the reasons your feet may swell up, appropriate treatments, how to prevent this swelling, and when to seek medical attention.

Knowing what to do when your feet swell up will help you identify and mitigate what is causing the swelling to occur.

Refusal to address underlying causes of lower leg and foot swelling may result in costly and catastrophic health crises, extended hospital stays, and potentially crippling conditions.

Sources:
mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493
health.harvard.edu/diseases-and-conditions/whats-causing-those-swollen-feet
health.clevelandclinic.org/6-best-ways-relieve-swollen-feet-ankles-home/
rush.edu/news/feet-and-your-health
ahrq.gov/patients-consumers/prevention/disease/bloodclots.html
hopkinsmedicine.org/health/treatment-tests-and-therapies/treating-lymphedema
heart.org/en/health-topics/pericarditis/prevention-and-treatment-of-pericarditis

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

7 Most Common Foot Problems – Causes, Treatments, and Prevention

June 23, 2021 By Heather

Prevent foot pain and agony from stealing your mobility and wellness. Knowing what causes common foot problems and how to deal with them will help you continue a healthy and productive life.

yourfootpalace.com gathered the following information about 7 significant and common foot problems, what causes them, how to treat them, and how to prevent them.

7 Common Foot Problems

The following 7 foot problems are common and easily treatable when addressed in their earliest stages.

Plantar Fasciitis

Plantar fasciitis is the inflammation of the plantar fascia (the tough tissue stretching from the heel bone to the base of the toes.

Causes – Plantar fasciitis is most commonly caused by repetitive strain injury to the plantar fascia. This strain injury can occur from excessive running or walking, inadequately fitted footgear, and jumping injury from strained landings.

Symptoms – Plantar fasciitis will typically cause stabbing pain in the bottom of your foot (usually near the heel). The pain is usually at its most acute with the first few steps after awakening; the condition can also be triggered by standing for long periods or getting up after sitting.

Treatment – Most plantar fasciitis treatment plans include resting, icing the painful area, and stretching. More severe cases may require medication, orthotics, and even surgery.

Recovery Time – 6 to 12 months (or more) with continuous care and treatment.

Prevention – Use exercises and stretches designed to prevent plantar fasciitis daily.

Neuropathy (Peripheral Neuropathy)

Peripheral neuropathy is often the result of damage to nerves outside of the brain and spinal cord (peripheral nerves)

Causes – Neuropathy can result from physical injury, infection, exposure to toxic substances, or conditions like diabetes, kidney failure, or malnutrition.

Symptoms – Peripheral neuropathy is a nerve problem that causes pain, numbness, tingling, swelling, or severe muscle weakness in different parts of the body (usually the extremities). This condition typically begins in the hands or feet and spreads, getting worse with time.

Treatment – Depending on the cause of your neuropathy, you may be prescribed a multi-faceted treatment approach, including:

Physical Therapy
Topical Treatments
Pain Relievers
Anti-seizure Medications
Antidepressants
Surgery

Neuropathy-related nerve pain may be relieved by medications like gabapentin (Gralise, Neurontin, Horizant) and pregabalin (Lyrica).

Note: In many cases, your doctor may recommend waiting to see if your neuropathy conditions improve before considering any treatments.

Recovery Time – If neuropathy symptoms diminish, the process will be gradual, requiring several months.

Prevention – While peripheral neuropathy may be caused by factors beyond your control, you can significantly reduce your risk for this condition by avoiding alcohol, correcting vitamin deficiencies, consuming a healthy diet, maintaining your weight and BMI below risk factors, avoiding toxins, and exercising regularly.

Learn more about peripheral neuropathy.

Metatarsalgia

Metatarsalgia is a very 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.

Causes – Being a frequent runner, wearing poorly fitting shoes or high heels, and excess weight can lead to metatarsalgia. If you have rheumatoid arthritis, osteoarthritis, or gout, these conditions can exacerbate metatarsalgia.

Symptoms – Metatarsalgia symptoms are usually localized in or around the ball of your foot and can include:

Aching and/or burning pain in the ball of your foot
Sharp, shooting pain in your toes
Numbness or tingling in your toes
Intensifying pain when walking, running, or exercising then eases when at rest
Ongoing sensation of a pebble under your foot – in your shoe

The main symptom associated with metatarsalgia is a sharp, dull, or burning pain at the end of one or more of the metatarsal bones. metatarsalgia does not usually occur suddenly. Rather it builds up over several months.

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

Staying off/Resting your feet
Changing your footwear
Using orthotic sole inserts
Using arch supports

When these measures fail to relieve your discomfort, consider the following:

Ice your foot 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:

Avoid wearing shoes with high-heels
Take a break from high-impact sports
Exclude high-impact activities and include low-impact activities like swimming and cycling
Make 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.

Recovery Time – Depending on the severity of the condition, it may take 6-8 weeks for the condition to improve and multiple months for it to completely heal.

Prevention – Protect your feet from undue stress and hard or repeated impacts.

Maintain healthy body weight
Use shoe inserts
Use custom made orthotics

Athlete’s Foot

Athlete’s foot or tinea pedis is a skin and foot infection that can be caused by a variety of different fungi. Although tinea pedis can affect any portion of the foot, the infection most often affects the space between the toes.

Causes – Tinea pedis spreads through contact with infected skin scales or contact with fungi in damp areas like showers, locker rooms, swimming pools, etc. Tinea pedis can be a chronic infection that recurs frequently.

Symptoms – Athlete’s foot is typically identified by skin fissures or scales that can be red and itchy.

Treatment – Treatment may include topical creams and powders applied to the skin surface or oral medications.

Recovery Time – It can take 6 months or more to see improvements in conditions, and depending on your diligence in control measures, it may take one year or more to fully eradicate this condition from your home and clothing.

Prevention – dermatologists recommend that you take the following precautions to prevent contracting athlete’s foot:

Wear shower shoes, flip-flops, or sandals when walking around pools, gyms, shower or locker areas, and hotel rooms
Even if you have not gone barefoot in public areas, keep your feet dry
Wash your feet every day with soap and completely dry them afterward
Wear socks made of fabrics that dry quickly or wick moisture away from the skin, and be sure to change your socks every day
Alternate the shoes you wear daily, if possible, to make sure shoes are dry when they are put on
If you live with someone who has athlete’s foot, don’t share towels, linens, socks, or shoes
Wear shoes when in areas where infected feet have been
If your athlete’s foot is not improving or is worsening, see a board-certified dermatologist

Heel Spurs

Also known as calcaneal spurs or osteophytes, a heel spur is a bony outgrowth calcium deposit that usually occurs on the underside of a person’s foot.

Causes – Heel spurs occur when calcium deposits build up on the underside of the heel bone. This process usually occurs over many months. Heel spurs are often caused by strains on foot muscles and ligaments, continuous stretching of the plantar fascia, and repeated tearing or injuring of the membrane that envelopes the heel bone.

Symptoms – Heel spurs often cause no symptoms. However, heel spurs can cause intermittent or chronic pain while walking, jogging, or running. The cause of the pain is not the heel spur but the soft tissue injured from it.

Some describe heel spurs and associated plantar fasciitis as a knife or pin jabbing into the bottom of their feet when first standing up in the morning that fades into a dull ache. That sharp pain usually returns after standing up after sitting for a prolonged time.

Treatment – Heel spurs are treated by measures intended to decrease the associated inflammation while avoiding reinjury.

Local ice applications both reduce pain and inflammation
Anti-inflammatory medications, such as naproxen (Aleve) and ibuprofen (Advil), or injections of cortisone, are often helpful
Orthotic devices or shoe inserts can take pressure off plantar spurs (donut-shaped insert)
Heel lifts can reduce stress on the Achilles tendon to relieve painful bone spurs at the back of the heel

Tip: Sports or running shoes with soft, cushioned soles can be helpful in reducing irritation and discomfort of inflamed tissues from heel spurs.

Surgery may be performed on chronically inflamed spurs as a last resort.

Recovery Time – Healing can take a few weeks to several months, depending on the severity of the spur and how it is treated.

Note: Overweight patients or those who procrastinate seeing a doctor for a diagnosis are likely to suffer longer and are highly likely to have the pain come back.

Prevention – prevent heel spurs by wearing well-fitting shoes with rigid shanks and supportive heel counters. Warming up and stretching your feet before physical activity.

Claw Toe

Claw toes, as the name implies, are toes bent into an abnormal claw-like shape. This condition is also called mallet or hammertoe. The condition usually occurs in the four smaller toes of your foot in the middle and end joints.

Causes – Most of the time, an imbalance of foot muscles causes claw toes. Specifically, toe muscles will contract too far, tighten the tendons, and bend the joints. Foot muscles can become unbalanced due to the following:

Genetics
Poorly-fitting shoes
Polio
Cerebral palsy
Diabetic nerve damage
Rheumatoid arthritis
Osteoarthritis
Nerve damage caused by alcoholism
Charcot-Marie-Tooth Disease
Spinal cord tumors
Stroke (the stroke-side foot is affected)
Physical trauma

Symptoms – Claw toe symptoms occur beyond the toes and can include:

Pain
Swelling
Corns
Calluses
Blisters

Note: Ulcers are a rare symptom, but they do occur.

Treatment – There are both nonsurgical and surgical treatments for claw toes. Most of them you can do at home. Nonsurgical treatments for claw toes include:

Wear pads, arch supports, or other shoe inserts to cushion the toe
Wear shoes with larger toe boxes, low heels, and good arch support
Wear shoes with increased width and depth, with soft soles and minimal seams in the toebox
Strengthen and stretch toe muscles through focused exercises
Use a splint or tape to hold your toes where they should sit
Avoid high heels
Avoid tight shoes

The severity of your claw toes will determine what type of surgery you’ll require. Your healthcare provider will categorize your claw toe as early or late stage, either flexible or rigid. Surgical treatments for claw toes include:

Temporarily inserting a steel pin to hold the toe in the correct position until healing occurs
Tendon lengthening and/or rerouting
Shortening the bones of the phalanx
Toe fusion

Recovery Time – For surgical treatments, you’ll need a minimum of 12 to 18 weeks of recovery time.

Prevention – Wear shoes that do not constrict your toes. Use exercises like extending, then curling the toes, splaying the toes, and moving the toes individually may help prevent the digital contracture that causes claw toe. Such exercises work to keep foot muscles strong and pliable.

Bunions

A bunion (hallux valgus) is a bony bump that forms on the joint at the base of the big toe.

Causes – Foot pressure caused by the way you walk or the shape of your foot causes your big toe to abnormally bend in toward the second toe. Bunions are gradually occurring.

Standing for long periods and wearing poorly-fitting, narrow shoes can exacerbate bunion pain but do not cause the problem.

Symptoms – A bunion will cause your big toe to bend inward, turn red and become swollen. Other symptoms include:

Claw toes (see above)
Numbness in the big toe
Trouble bending the big toe, or pain and burning when trying to bend it
Difficulty wearing regular or narrow shoes
Corns or calluses (thickened skin)

Tip: Many times, foot problems or disorders are actually symptoms of larger, more complicated conditions.

Treatment – Bunions don’t just go away. Treatment likely will focus on relieving symptoms and may include the following:

Orthotic devices: Over-the-counter or custom-made shoe inserts can help control toe alignment issues that may be contributing to bunion formation. You can also place a spacer between the big and second toe. Some people find relief by wearing a splint overnight to keep the big toe straight.
Footwear changes: Switching to shoes with wide, deep toe boxes can take pressure off of your toes.
Bunion pads and taping: Store-bought bunion pads can cushion the affected area and ease the pain. You can also use medical tape to keep the foot in the correct position.
Pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) can be combined with ice packs to help manage pain and swelling.
Therapy: Massage, physical therapy, and ultrasound therapy can break up soft-tissue adhesions, reducing pain and inflammation. There are exercises that can help improve muscle strength around the bunion and can improve alignment.
Injections: Steroid injections can reduce pain and swelling but may also cause damage if used too often or injected into the joint itself. This is typically a later stage bunion treatment when trying to avoid surgery.
Surgery: When nonsurgical treatments show little to no improvement and walking becomes extremely painful, your primary care physician/provider may recommend surgery. This surgery is referred to as a bunionectomy and removes the bunion while realigning bones to bring the big toe back into the correct position.

Recovery Time – For surgical treatments, you’ll need a minimum of 12 to 18 weeks of recovery time.

Prevention – The following can help you prevent painful bunions:

Note the shape of your feet as they age, especially if bunions run in your family
Exercise the feet to strengthen them
Only wear shoes that fit properly and avoid cramping or pinching your toes
Avoid shoes with high heels or pointed toes

Tip: Treat your feet to frequent spa days. Regular foot massages can help you detect and take early measures to avoid more serious conditions from developing.

Foot Problems

In this article, you discovered 7 of the most common and significant foot problems, their causes, how to treat them, and what you can do to prevent them.

Knowing what to do when foot problems occur can save you from developing more severe conditions that can last for years and cause significant pain.

Ignoring foot conditions and not taking action can leave you debilitated, and often requiring avoidable surgeries and extended periods of recovery time.

Sources:
mayoclinic.org/diseases-conditions/plantar-fasciitis/diagnosis-treatment/drc-20354851
my.clevelandclinic.org/health/diseases/15890-metatarsalgia
orthoinfo.aaos.org/en/diseases–conditions/plantar-fasciitis-and-bone-spurs
cdc.gov/healthywater/hygiene/disease/athletes_foot.html
health.harvard.edu/diseases-and-conditions/what-to-do-about-bunions
ipfh.org/foot-conditions/foot-conditions-a-z/metatarsalgia/prevention-and-treatment-of-metatarsalgia

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

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