Wellness Archives - Foot Palace

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

Is It OK to Walk on a Sprained Ankle

September 16, 2020 By Heather

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

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

Can You Walk on a Sprained Ankle

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

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

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

Sprained Ankle Treatment

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

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

Watch this video to see the RICE method for injuries.

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

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

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

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

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

How Long Does a Sprained Ankle Stay Swollen

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

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

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

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

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

What is a Sprained ankle

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

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

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

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

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

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

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

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

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

When Should I Seek Medical Attention for a Sprained Ankle

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

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

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

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

Sprained Ankle

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

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

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

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

Foot Palace Massage Spa Athens

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

Foot Palace Massage Spa Braselton

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

Stiff Feet in the Morning and After Sitting

August 17, 2020 By Heather

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

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

Why Do My Feet Hurt in the Morning?

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

1 – Plantar Fasciitis

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

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

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

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

2 – Plantar Fascia Rupture

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

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

3 – Plantar Warts (Verruca Plantaris)

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

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

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

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

4 – Rheumatoid Arthritis (RA)

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

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

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

5 – Achilles Tendinitis

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

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

6 – Hypothyroidism

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

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

Read more about hypothyroidism at thyroid.org/hypothyroidism/

7 – Bursitis

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

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

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

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

8 – Parkinson’s Disease

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

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

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

9 – Stress Fracture

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

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

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

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

10 – Neuropathy

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

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

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

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

Treatment for Stiff Feet

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

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

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

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

Watch this video for more easy stretching for your feet.

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

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

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

My Feet Hurt When I Wake Up and After Sitting

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

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

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

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

Foot Palace Massage Spa Athens

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

Foot Palace Massage Spa Braselton

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