Wellness Archives - Foot Palace

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

Hot Weather Tips

May 20, 2020 By Heather

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

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

Effects of Hot Weather on The Body

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

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

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

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

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

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

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

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

Heatwave Safety

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

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

When working in hot weather:

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

Strategies to keep your home cool during extreme heat:

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

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

Anxiety and Heat Intolerance

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

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

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

Health and Wellness During Hot Weather

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

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

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

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

Foot Palace Massage Spa Athens

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

Foot Palace Massage Spa Braselton

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

Novel Coronavirus Disease 2019 (COVID19) – What You Need To Know

March 18, 2020 By Heather

Don’t allow fear of contracting the novel coronavirus disease cause significant disruptions in your daily life. Uncover facts about the disease that may surprise you and stop the cycle of fear-mongering and disinformation.

yourfootpalace.com gathered information about the novel coronavirus disease 2019 and offers commonsense approaches to keep yourself and your loved ones safe.

What is The Coronavirus?

The novel coronavirus disease known as COVID-19 or corona (CO) virus (VI) disease (D) 2019 (19) that started in China has caused a recent outbreak, reaching nearly 80 countries at the time this article was published, causes cold and flu-like symptoms leading to respiratory illness.

Coronaviruses (CoV) comprise a family of viruses that are responsible for illness ranging from the common cold to more severe diseases like 2012’s Middle East Respiratory Syndrome (MERS-CoV) and 2002’s Severe Acute Respiratory Syndrome (SARS-CoV). A “novel” coronavirus (nCoV) is a newly identified strain that had not been previously identified in humans.

Coronaviruses are zoonotic pathogens (transmitted between animals and humans). There are several known coronaviruses currently circulating amongst animals that have not yet crossed over to humans.

What Are Symptoms of COVID-19

According to the Centers for Disease Control (CDC), the following symptoms may appear 2-14 days after exposure to the disease:

• Fever
• Cough
• Shortness of Breath

Contact your primary care physician if you:

• Develop the symptoms mentioned above, and have been in close contact with a person diagnosed with COVID-19.

• Develop those symptoms and have traveled from or through a region or community with widespread or community spread of COVID-19.

Note: Due to the nature of this virus, symptoms may be mild and lead you to believe that you have the common cold or mild flu. When in doubt, see your doctor. Knowing what you have is a giant step towards the right method of treatment and recovery.

How Does COVID-19 Spread?

COVID-19 is thought to spread in a similar way that the common cold spreads from person-to-person:

• Between individuals in close contact (within 6 feet) of each other
• By form of respiratory droplets ejected into the air when an infected person coughs or sneezes

Asymptomatic Person-to-Person Spreading – While people are considered to be most contagious when they are most symptomatic, there have been reports of COVID-19 spreading before the manifestation of any noticeable symptoms. However, this is not considered the primary way the virus spreads.

Infected Surfaces or Objects – There is a possibility that one may get COVID-19 by touching a contaminated object or surface and then touching their eyes, mouth, or nose. However, this too is not considered the primary way the virus spreads.

Note: The COVID-19 causing virus has displayed its capability to spread easily and sustainably within communities of affected regions.

How Is COVID-19 Diagnosed?

Since the majority of COVID-19 cases display similar symptoms to the common cold or the flu, physical exams are not a reliable means of diagnosis. A coronavirus laboratory test is required to confirm a COVID-19 diagnosis.

When Should I Seek Medical Attention for COVID-19 Symptoms?

With COVID-19 spreading across the nation, the urge (panic) to be seen by your doctor may be heightened. The following scenarios will help you determine whether or not to seek medical attention:

Mild Symptoms – If your symptoms can be managed with over-the-counter cold and flu medication, do so in the comfort of your home.

Compounding Symptoms – If your cough is accompanied by a fever, call your primary care physician for instructions. The following symptoms may indicate the development of pneumonia and should be addressed by your doctor immediately:

• Shortness of Breath
• Relentless Fever
• Lethargy
• Muscle Weakness

Pneumonia is a common condition in those with severe COVID-19. If you are over 60, have diabetes, heart disease, or other underlying medical conditions, you should act quickly to seek medical attention if you are experiencing multiple symptoms and/or suspect you have contracted the coronavirus.

Extreme Symptoms – If your symptoms have left you feeling like your situation is dire, you should get to an urgent care facility or an emergency room. If you feel impaired by your symptoms and do not have someone to transport you, call 911 immediately.

Note: Wherever you decide to go (unless being transported by ambulance), call ahead and inform them of your conditions. This allows them to prepare for your arrival and take measures to protect other patients at the facility.

As mentioned earlier, you should seek medical attention if you:

• Develop any symptoms related to COVID-19, and have been in close contact with a person diagnosed with the disease.

• Develop those symptoms and have traveled from or through a region or community with widespread or community spread of COVID-19.

Disclaimer: As each individual may experience illnesses and discomfort differently, it is imperative to seek medical attention when you feel it is necessary.

How Do I Prevent Contracting Coronavirus?

In many ways, measures to prevent the coronavirus disease 2019 are identical to the measures we use to prevent the spread of other respiratory diseases. Those measures include:

• Thoroughly wash your hands frequently with soap and water for at least 20 seconds.
• Avoid close contact (remaining within 6 feet) with people who are sick and/or showing symptoms.
• Avoid touching your eyes, nose, and mouth with unwashed or unsanitized hands.
• Cough or sneeze into a tissue, then discard the tissue in the trash.
• Disinfect frequently touched or handled objects and surfaces using household cleaning sprays or wipes.
• Stay at home when you are sick.

Watch this video to learn more about effectively washing your hands.

Follow CDC’s recommendations for using a facemask.

1. CDC does not recommend that people who are well wear a facemask to protect themselves from respiratory diseases, including COVID-19.

2. Facemasks should be used by people who show symptoms of COVID-19 to help prevent the spread of the disease to others.

3. The use of facemasks is also crucial for health workers and people who are taking care of someone in close settings (at home or in a health care facility).

Note: If soap and water are not readily available when washing your hands, use an alcohol-based hand sanitizer (60% alcohol). Read more about washing hands at cdc.gov/handwashing/

The Truth About Novel Coronavirus Disease 2019

In this article, you discovered defining information about novel coronavirus disease 2019 or COVID-19, how it is contracted, diagnosed, and how/when to seek medical attention.

By remaining calm and taking responsible action to minimize exposure to COVID-19, you significantly reduce your risk of contracting the disease.

When you misuse facemasks or propagate false/inaccurate information, you create a false sense of safety, contribute to public panic, and make yourself more vulnerable to the disease.

Sources:
cdc.gov/coronavirus/2019-ncov/about/symptoms.html
hopkinsmedicine.org/health/conditions-and-diseases/coronavirus
who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
washingtonpost.com/health/2020/03/03/coronavirus-symptoms-test/
businessinsider.com/coronavirus-compared-to-flu-mortality-rates-2020-3

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

Signs You Need To Detox And How To Do It

February 18, 2020 By Heather

Is your lack of energy, constant headaches, or stomach issues robbing you of an enjoyable quality of life? Your body may be telling you something, and by knowing when it’s time to detox and how to do it, you can recover your energy and live a happier life.

yourfootpalace.com gathered the following information about the signs that you need to detox, how to detox, and what those signs may also indicate.

Signs You Need To Detox

The signs telling you it’s time to detox can be incredibly subtle, somewhat uncomfortable, or downright painful. Consider the following as signals that it’s time to take action:

Skin Problems – When your body is full of toxins, your liver (the body’s principal detoxing organ) can get overloaded and allow the toxins to build up. Sweating is another way the body eliminates waste and toxins, and as this occurs, acne, rashes, blemishes, eczema flare-ups, etc. can appear on the skin surface.

May Also Indicate – Skin problems may also be caused by the following:

• Athlete’s Foot
• Poison Ivy
• Hives
• Hot or Humid Weather
• Excess Sun
• Food or Medicine Allergies

Besides indicating the need for a detox, skin irregularities should be examined by a dermatologist to rule out any underlying conditions.

Digestive Irregularities – One significant indication that you need to detox, and your existing habits need to change, is when your digestion and bowel movements stop functioning correctly. Symptoms may include:

• Diarrhea
• Constipation
• Heartburn
• Stomach Pain
• Stomach Cramps
• Bloating
• Excessive Gas

May Also Indicate – These symptoms may come and go depending on several factors in your diet. If you experience any or a combination of them frequently, they may also indicate gastrointestinal conditions such as:

• Colitis
• Crohn’s Disease
• IBS (Irritable Bowel Syndrome)

Digestive irregularities may be the result of medication, stress, spoiled food, or infection. Before attempting a detox or special diet, the condition should be examined by a nutritionist and/or your primary care physician to avoid exacerbating a possible underlying condition.

Chronic Inflammation – Your joints and muscles are significantly affected by persistent inflammation. If you suffer from constant joint and muscle pain, and your physical activities do not include strenuous workouts or continuous lifting and bending, you are likely suffering from chronic inflammation.

May Also Indicate – Inflammation is one of the natural reactions our body employs when healing damaged tissue (this swelling dissipate within hours or days). However, chronic inflammation may indicate or lead to:

• Asthma
• Diabetes
• Anxiety Disorders
• Depression
• Rheumatoid Arthritis
• Atherosclerosis
• Periodontitis
• Heart Disease
• Some Cancers

If you suspect that you are suffering from chronic inflammation, consider looking beyond a detox and making permanent alterations to your lifestyle and eating habits. While a detox may help relieve symptoms, the moment you return to your old habits, the symptoms will accompany them.

Due to the high risk of developing severe medical conditions from chronic inflammation, it is recommended to seek the advice of your primary care physician.

Weight Trouble – There are many factors involved in healthy and permanent weight loss. One of those factors is a healthy and efficient digestive tract. When you lack “good bacteria,” “bad bacteria” can affect your digestion, lead to bloating, and lead to a slowed metabolism.

Most of the time, we can determine why our weight is increasing or decreasing. Less exercise and eating more will likely result in weight gain. The contrary will likely lead to weight loss.

May Also Indicate – It is when we cannot account for the reason for these gains or losses that we should be concerned about. Erratic weight gain or loss may be an indication of:

• Slowing Metabolism
• Hypothyroidism
• Polycystic Ovary Syndrome
• Cardiac Disease (fluid retention)
• Kidney Disease (fluid retention)
• Depression and/or Anxiety
• Reaction to Medication
• Hormone Disorder

For identifiable weight loss or weight gain, a detox is a great starting point. If you plan to stabilize and maintain your weight, the exercise, and eating habits you previously practiced must be permanently altered.

Craving Sugar – The consumption of too many simple carbohydrates (white bread, rice, potatoes, processed cereal, etc.) or too much sugar causes extreme imbalances of insulin and blood glucose.

These eating habits, over time, cause you to crave more and more sugar. As your sugar consumption increases, your brain alters how it registers sugar and causes cravings to induce more consumption.

The harmful results of sugar are primarily related to the weight gain from the sugar-sweetened beverages we drink and added sugar in the food we consume.

May Also Indicate – Habitual heavy consumption of sugar and the “sweet tooth” or insatiable sugar craving may lead to or indicate the occurrence of:

• Cancer
• Diabetes
• Heart Disease
• Weight Gain

Along with a detox, one of the only ways to reduce and eventually end sugar cravings is to remove sugary items from your diet. This includes:

• Fructose
• High Fructose Corn Syrup
• Sugar-Sweetened Beverages
• Sweetened Cereal

And limit consumption of:

• Honey
• Brown Rice Syrup
• Molasses
• Corn Syrup

Except for glucose, all sugars have the same effect on your body, stimulating your appetite and causing you to eat more. When embarking on any diet or detox plan, it is essential to read the labels on the food we buy to know the sugar content and make better decisions.

Healthy Detox Methods

Once you determine that it’s time to take action, be cautious of detox plans that promise fast or unbelievable results. In many cases, these plans can do more harm than good in the long run.

The following are small steps that you can make a part of your daily life and significantly contribute to your body’s long-term natural detoxification capabilities.

Drink Water – Drink filtered water, fruit-infused water, and decaffeinated teas frequently throughout the day. When your body is fully hydrated, it naturally increases its capability to flush out toxins.

Tip: When you are fully hydrated, your urine will be clear. The more yellow and darker it is, the more dehydrated you are.

Fruits and Vegetables – The more fruits and vegetables you consume, the better! The following are some of the detoxifying benefits from consuming fruits and vegetables:

• Their high water content works in tandem with your higher water consumption to flush out toxins.
• Fruits and vegetables contain antioxidants that can help you control inflammation.
• More vegetables equate to more fiber, promoting healthy bacteria in your gut.

At least half of your meal should consist of fruits and vegetables. The other half should consist of foods containing healthy fat and protein, such as fish, organic eggs, nuts, and legumes.

Sleep Pattern – Get at least 8 hours of quality sleep per night, every night. Here’s what you can do to facilitate your restorative sleep:

• Establish a constant bedtime every day.
• Turn off or put down electronic devices 30 to 45 minutes before bedtime.
• Keep your room dark.
• Keep your room cool.
• Establish a constant time to wake up every day.

In the beginning, herbal or natural sleep aids can be used to help you adjust to a new sleep schedule. Tart cherry (contains melatonin), motherwort, and magnesium can also help.

Read more about the benefits of sleeping in a cold room at yourfootpalace.com/5-benefits-sleeping-cold-room/

Exercise – One of the best detoxifiers for your body, exercise provides the following benefits:

• Helps move lymphatic fluid (and the toxins it contains)
• Increases your heart health
• Improves your cardiovascular system
• Improves the quality of your sleep
• Reduces stress
• Makes you sweat

Sweat is an extremely efficient way to remove toxins from your body. The benefits of exercise can be achieved by taking a walk every day, stretching, practicing yoga, and gradually moving up to a more intense workout plan.

Note: Consult your primary care physician when adding an exercise routine to your detox plans. He/she can advise you on the recommended frequency and intensity of your workouts.

Intermittent Fasting – While intermittent fasting is hypothesized to boost immune function and reduce inflammation associated with disease, the medical community is lacking evidence that fasting provides any health benefits beyond those of other weight-loss programs.

Considering intermittent fasting? Be sure to discuss its potential risks with your doctor. Severely limiting calories by skipping meals can be dangerous for people with certain conditions, like diabetes.

People who take prescription medication, over the counter medications for pain, medicines for blood pressure, or heart disease may be more susceptible to electrolyte abnormalities from fasting.

Detox Foot Pads – According to publications by Mayo Clinic, there is no reliable evidence that detox foot pads do what their manufacturers claim.

Detox foot pad manufacturers claim that when the pads are worn at night, toxins are drawn from your body. Some of those manufacturers also claim that their product treats high blood pressure, cellulite, diabetes, headaches, insomnia, and aid in weight loss.

Some claim that their product provides the same types of benefits as reflexology. Reflexology, as a therapeutic practice, requires the actual massaging of the foot by a trained reflexologist. Read more about reflexology foot massages at yourfootpalace.com/7-benefits-reflexology-foot-massage/

Note: There have been no studies published to corroborate these claims or that these foot pads are safe to use.

Self-Care – Your personal hygiene and state of mind are just as crucial as any other factor in a detox program. Make sure the following are added to your detox journey:

• Quit smoking, vaping, or chewing tobacco
• Eliminate or limit your consumption of alcoholic beverages
• Bathing or showering regularly (especially after sweating or working out)
• Brush, floss, and rinse after each meal (keeps your teeth, gums, and mouth healthy and able to chew food properly)
• De-stress after work
• Have regular massages
• Make time for loved ones and cultivate friendships

Self care is also about making informed decisions about the food you consume, the amount of exercise you do, and the quality of the relationships you maintain. The more conscious effort you invest in yourself, the better your detox experience will be.

Note: Be cautious of “detox scams” that promise fast and incredible results. More often than not, the results you achieve from these programs come from a combination of factors that you are already placing in action.

There is a multitude of detox programs available. All of them may have worked for someone at some point, but not all of them are right for you.

Detox For Health

In this article, you discovered signs that you need to detox, what those signs may also indicate, and how to detox.

By making informed decisions about how to detox your body, you can significantly increase your health and overall well-being.

When you ignore or tolerate discomfort and pain, you invite a multitude of medical conditions to develop and rob you of your quality of life.

Sources:
health.clevelandclinic.org/stomach-trouble-5-steps-help-prevent-digestive-problems-as-you-age/
health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend
healthpsych.psy.vanderbilt.edu/2008/kinoki.htm
newsroom.ucla.edu/releases/taming-chronic-inflammation
rush.edu/health-wellness/discover-health/unexplained-weight-changes
health.harvard.edu/staying-healthy/how-to-break-the-sugar-habit-and-help-your-health-in-the-process
kcms-prod-mcorg.mayo.edu/healthy-lifestyle/consumer-health/expert-answers/detox-foot-pads/faq-20057807
dermalogica.com/why-do-I-need-to-detox-my-skin%3F/why-do-I-need-to-detox-my-skin,default,pg.html

Foot Palace Massage Spa Athens

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

Foot Palace Massage Spa Braselton

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

How to Stop Leg Cramps Immediately

November 21, 2019 By Heather

Stop your agonizing leg cramps from interrupting your sleep and ruining your night. You can stop the intense pain from leg and muscle cramps with a few minor changes in your daily habits.

yourfootpalace.com gathered information about stopping the pain from leg cramps, what causes them, and how to prevent them.

How to Stop Muscle Cramps

Foot cramp, leg cramp, charley horse, or whatever you choose to call it, this mysterious sudden pain happens when a muscle involuntarily stiffens and cannot relax.

When nighttime leg cramps happen in the calf of your leg, the following will help you relax the affected muscles and stop the pain:

• Breathe and try to remain calm
• Sit up in bed
• Loop a blanket or sheet around your foot
• Gently pull your toes toward you
• Hold the position for 30 seconds and repeat
• Repeat this stretch until your leg is completely relaxed

When the cramp occurs in the front of the leg, do the following:

• Carefully stand at the side of the bed
• Shift your weight to your toes
• Slowly raise your heels off the floor
• Use the bed for stability if the pain has you off balance
• Repeat until the cramped muscle fully relaxes

For a cramp in the back of the thigh (hamstring), do this:

• Sit on the floor with your back against the bed or wall
• Extend your legs in front of you
• Slide your hands down your legs, slowly bending forward
• When you feel a burning sensation in the cramped muscle, hold the position for 30 seconds
• Slowly return to a sitting position and repeat the stretch
• Repeat until the cramped muscle relaxes

You can relieve cramps in your back by assuming the “child’s position” yoga posture:

• On the floor (preferably on a yoga mat), get on your hands and knees
• Exhale
• Keep your hands in position flat on the floor and lower your hips backward
• Continue lowering your hips until your buttocks rest on your heels
• Lower your head to the floor without lifting your buttocks
• Extend your arms in front of you, keeping your hands flat on the floor
• Hold the position for five to ten seconds
• Inhale as you return to your hands and knees
• Repeat as necessary

Once the affected muscle or muscle group returns to a relaxed state, avoid tightening it, or exercising it. Use a heating pad or warm towel on the affected area; this increases blood flow and reduces the chances of the cramp recurring.

What Causes Muscle Cramps?

Muscle cramps are idiopathic and harmless in the majority of cases and can be triggered by any of the following:

• Exercising without warming up
• A buildup of lactic acid (lack of rest after an excessive workout)
• Not stretching enough
• Overexertion
• Dehydration
• Calcium, magnesium or potassium deficiency
• Diuretics (some medication, sodas, coffee, watermelon, among other foods and beverages)
• Cold temperatures (constricts blood vessels)
• Shoe support, size, and tightness

However, when there is an underlying physical or health problem, muscle cramps can be caused by:

• Parkinson’s disease
• Spinal injury
• Recent surgery
• Compressed nerves
• Some medication side effects
• Neuropathy
• Foot injury
• Flat arches
• Plantar Fasciitis

Occasional leg cramps are common and are easily remedied without medical care. However, if you have frequent or nightly leg cramps, this may be signaling the necessity to seek medical attention.

Pay special attention to changes in your eating or drinking habits, consumption of OTC (over-the-counter) or prescription medication, and changes in your physical activities or workout intensity. Even the slightest of changes in these factors can impact the frequency and severity of muscle cramps.

If and when you do seek medical attention, be sure to relate such changes to your doctor. The more information you can provide, the more accurate the diagnosis and treatment will be.

How To Prevent Muscle Cramps

Leg cramps are bound to happen from time to time. That said, the following are things you can do that lessen their frequency and may prevent them:

• Drink water and keep your body hydrated
• Avoid diuretic foods and beverages
• Stretch regularly, especially before workouts or strenuous activities
• Exercise periodically without overexerting yourself
• Consume foods rich in calcium, magnesium, and potassium (leafy greens, bananas, black beans, etc.)
• Avoid alcohol consumption
• Stop smoking and/or vaping
• Get regular massage and spa treatments
• Seek medical attention and advice for contributing physical and/or neurological factors
• Keep your feet and legs warm at night

More importantly, make an effort to detect any poor health habits and change them. Even the slightest of changes can produce significant results while encouraging you to effect more change.

Immediate Relief for Leg Cramps

In this article, you discovered the means to alleviate excruciating pain from muscle cramps, why they occur, and how you can prevent them.

By making simple adjustments in your lifestyle and habits, you can stop waking up in agonizing pain from leg cramps.

By ignoring frequent muscle cramps, you may be allowing underlying contributors to go undiagnosed and end up with a far more severe health issue.

Sources:
mayoclinic.org/diseases-conditions/muscle-cramp/diagnosis-treatment/drc-20350825
health.clevelandclinic.org/dont-let-foot-cramps-charley-horses-slow/
health.harvard.edu/staying-healthy/take-that-muscle-cramps

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