BAREFOOT OR HEEL PAIN ??

*Avoid going barefoot. Wear a shoe or slipper around the house. I often recommend Crocs to be worn in the house. Your foot needs support. Walking barefoot in the house, especially if you have hardwood floors or your home is built on a concrete slab foundation, will aggravate an already inflamed plantar fascia.

*Stretch your calf. A tight achilles tendon can cause heel pain. There are several stretching exercises that you can do to decrease tightness and pain.

*Avoid wearing worn out shoes. Often times it is the favorite pair of old shoes that causes plantar fasciitis.

*Try using an insert in the shoe to support your arch.


*Don't avoid seeing a physiotherapist for foot pain. Would you go to the mall for heart problems? Of course not. Then why do so many people go to a shoe store for foot problems? The clerk there is most likely not a doctor. I hate seeing a patient come in who has spent a lot of money on an insert purchased from a local store. Avoid the advertising scam! Podiatrists have years of training and, in most cases, can quickly diagnose and treat most foot problems.

*Use ice. I recommend my patients use a 16 ounce water bottle. Freeze it. Roll it in the arch. The ice helps decrease inflammation and the motion of the bottle on the arch helps stretch out the plantar fascia. Try this for 5-10 minutes twice a day.

*If you have heel pain, arch pain, or "heel spurs" for longer than 3-4 weeks, go see a physiotherapist. Don't let this become a chronic problem. The sooner heel pain is treated the quicker it will respond. It will go away with the correct treatment.

If you need to see a physiotherapist, they may treat you with a cortisone injection, xrays, ultrasound, physical therapy, a night splint, a custom orthotic, other types of braces or supports, shock wave therapy, or even a new procedure called dry needling. Surgery is rarely needed for heel pain. Remember, heel pain is never normal. It can be effectively treated. A physiotherapist is the expert when it comes to foot and ankle care.

BELL'S PALSY ?

What is Bell's palsy?
Bell's palsy is a paralysis or weakness of the muscles on one side of your face. Damage to the facial nerve that controls muscles on one side of the face causes that side of your face to droop camera. The nerve damage may also affect your sense of taste and how you make tears and saliva. This condition comes on suddenly, often overnight, and usually gets better on its own within a few weeks.

Bell's palsy is not the result of a stroke or a transient ischemic attack (TIA). While stroke and TIA can cause facial paralysis, there is no link between Bell's palsy and either of these conditions. But sudden weakness that occurs on one side of your face should be checked by a doctor right away to rule out these more serious causes.

What causes Bell's palsy?
The cause of Bell's palsy is not clear. Most cases are thought to be caused by the herpes virus that causes cold sores.1

In most cases of Bell's palsy, the nerve that controls muscles on one side of the face is damaged by inflammation.

Many health problems can cause weakness or paralysis of the face. If a specific reason cannot be found for the weakness, the condition is called Bell's palsy.

What are the symptoms?
Symptoms of Bell's palsy include:

Sudden weakness or paralysis on one side of your face that causes it to droop. This is the main symptom. It may make it hard for you to close your eye on that side of your face.
Drooling.
Eye problems, such as excessive tearing or a dry eye.
Loss of ability to taste.
Pain in or behind your ear.
Numbness in the affected side of your face.
Increased sensitivity to sound.
How is Bell's palsy diagnosed?
Your doctor may diagnose Bell's palsy by asking you questions, such as about how your symptoms developed. He or she will also give you a physical and neurological exam to check facial nerve function.

If the cause of your symptoms is not clear, you may need other tests, such as blood tests, an MRI, or a CT scan.

How is it treated?
Most people who have Bell's palsy recover completely, without treatment, in 1 to 2 months.This is especially true for people who can still partly move their facial muscles. But a small number of people may have permanent muscle weakness or other problems on the affected side of the face.

You may need to take a corticosteroid as per doctor advice. This medicine can lower your risk for long-term problems from Bell's palsy. Your doctor may also have you take antiviral medicine, such as acyclovir. Antiviral medicines used alone dont help with Bell's palsy.
How can you care for yourself at home?
Facial exercises as per physical therapist

advice. As the nerve in your face begins to work again, doing simple exercises-such as tightening and relaxing your facial muscles-may make those muscles stronger and help you recover more quickly. Massaging your forehead, cheeks, and lips with oil or cream may also help.

Eye care. If you can't blink or close your eye fully, your eye may become dry. A dry eye can lead to sores and serious vision problems. To help protect the eye and keep it moist:

Use your finger to close and open your eyelid often throughout the day.
Use eyedrops ("artificial tears") or ointment. Those that contain methylcellulose are a good choice and don't require a prescription. You may want to use drops during the day and ointment at night while you sleep. Ask your doctor how often to use the drops.
Wear an eye patch while you sleep, and wear glasses or goggles the rest of the time.
Mouth care. If you have no feeling and little saliva on one side of your tongue, food may get stuck there, leading to gum disease or tooth decay. Brush and floss your teeth often and well to help prevent these problems. To prevent swallowing problems, eat slowly and chew your food well. Eating soft, smooth foods, such as yogurt, may also help.

MUSCLE CRAMPS ???

What are muscle cramps?

A muscle cramp is a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes. It often occurs in the legs. A muscle cramp is also called a charley horse.

Nighttime leg cramps are usually sudden spasms, or tightening, of muscles in the calf. The muscle cramps can sometimes happen in the thigh or the foot. They often occur just as you are falling asleep or waking up.

What causes muscle cramps?

The cause of muscle cramps isn't always known. Muscle cramps may be brought on by many conditions or activities, such as:

Exercising, injury, or overuse of muscles.
Pregnancy. Cramps may occur because of decreased amounts of minerals, such as calcium and magnesium, especially in the later months of pregnancy.
Exposure to cold temperatures, especially to cold water.
Other medical conditions, such as blood flow problems (peripheral arterial disease), kidney disease, thyroid disease, and multiple sclerosis.
Standing on a hard surface for a long time, sitting for a long time, or putting your legs in awkward positions while you sleep.
Not having enough potassium, calcium, and other minerals in your blood.
Being dehydrated, which means that your body has lost too much fluid.
Taking certain medicines, such as antipsychotics, birth control pills, diuretics, statins, and steroids.
How can you stop a muscle cramp when it happens?

You may need to try several different ways to stop a muscle cramp before you find what works best for you. Here are some things you can try:

Stretch and massage the muscle.
Take a warm shower or bath to relax the muscle. A heating pad placed on the muscle can also help.
Try using an ice or cold pack. Always keep a cloth between your skin and the ice pack.
Take an over-the-counter pain medicine, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). Read and follow all instructions on the label.
If your doctor prescribes medicines for muscle cramps, take them exactly as prescribed. Call your doctor if you have any problems with your medicine.
Drink plenty of fluids. Sports drinks, such as Gatorade, will often help leg cramps.
Here are some things you can try for a leg cramp:

Walk around, or jiggle your leg.
Stretch your calf muscles. You can do this stretch while you sit or stand:
While sitting, straighten your leg and flex your foot up toward your knee. It may help to place a rolled towel under the ball of your foot and, while holding the towel at both ends, gently pull the towel toward you while keeping your knee straight.
While standing about 2 ft (0.6 m) from a wall, lean forward against the wall. Keep the knee of the affected leg straight and the heel on the ground. Do this while you bend the knee of the other leg. See a picture of how to do this calf stretch.
If you think a medicine is causing muscle cramps:
Before you take another dose, call the doctor who prescribed the medicine. The medicine may need to be stopped or changed, or the dose may need to be adjusted.
If you are taking any medicine not prescribed by a doctor, stop taking it. Talk to your doctor if you think you need to continue taking the medicine.

How can you prevent muscle cramps?

These tips may help prevent muscle cramps:

Drink plenty of water and other fluids, enough so that your urine is light yellow or clear like water.
Limit or avoid drinks with alcohol or caffeine. These can make you dehydrated, which means your body has lost too much fluid.
Make sure you are eating healthy foods (especially if you are pregnant) that are rich in calcium, potassium, and magnesium.
Ride a bike or stationary bike to condition and stretch your muscles.
Stretch pop out your muscles every day, especially before and after exercise and at bedtime.
Don't suddenly increase the amount of exercise you get. Increase your exercise a little each week.
Take a daily multivitamin supplement.
If you are taking medicines that are known to cause leg cramps, your doctor may prescribe different medicines.

STRETCHING ??

What is stretching

Stretching, or stretching said Romanian is actually a thing that you can do almost anywhere, whether you are at work, watch television, or simply sit in the office. More specifically it is about some simple exercises or positions rather simple as you can, positions that will help to stretch the muscles and tendons so that you become more flexible. This will be useful in any dance style, you will be able to use whenever you need flexibility, and last but not least you will be able to perform dance steps that many can not do because of stiffness.
Some benefits of stretching.

Many do not know but stretching is useful both for dance, sport and for everyday life. After a few hours you will notice that you feel much better in your skin, you are more flexible, increases mobility, and another important benefit is that you can avoid pain and heavy movements in old age, those who believe that no one wants them. Besides, stretching help people who do not do much sport or exercise, giving them a chance to "no rust" making even a few minutes a day. These stretching exercises can be very relaxing and can help relieve stress.

Active stretching 

Active stretching actually are some movements and stretching exercises that are done before starting the training itself, and has meant to prepare the muscles you are going to use them during the course of dance for example. During the dance, an inadequate heating can lead to injuries and muscle pain simply by doing a move more abruptly. Active stretching is exactly all movements made by the person executing them without any outside help.

Passive stretching 

This time stretching has proven to be one that gives a little more than the above mentioned results. Passive stretching does not actually other movements or exercises that actually means how do these stretches. In the passive stretching movements executed person is helped by another person that helps the person to get into position. For example, sit with your legs apart and try to bend but fail due to muscle or tendon, the person who can help you push a little helping you to reach the desired position. Also you can also use elastic bands or mechanical.

Tips for stretching

A very important tip for those who want to do stretching exercises is not to make quick or sudden injury that may very easily. Stretching exercises are easy and relaxed. Remember one thing during exercise is normal to have sore tendon or muscle that do not have to stop or panic. Spore to work!

REFLEXOLOGY

Use of Health Points and Share your friends

Reflexology is the application of pressure to areas on the feet, hands and ears. Reflexology is generally relaxing and may be an effective way to alleviate stress.

The theory behind reflexology is that these areas correspond to organs and systems of the body. Proponents believe that pressure applied to these areas affects the organs and benefits the person's health.

Reflexologists use foot/hand charts to guide them as they apply pressure to specific areas. Sometimes these practitioners use items, such as rubber balls, rubber bands and sticks of wood, to assist in their work. Practitioners of reflexology include chiropractors, physical therapists and massage therapists, among others.

Several studies funded by the National Cancer Institute and the National Institutes of Health indicate that reflexology may reduce pain and psychological symptoms, such as anxiety and depression, and enhance relaxation and sleep. Studies also show that reflexology may have benefits in palliative care of people with cancer.

Reflexologists claim that reflexology also can treat a wide variety of medical conditions, such as asthma, diabetes and cancer. However, scientific evidence is lacking to support these claims.

Reflexology is generally considered safe, although very vigorous pressure may cause discomfort for some people.

ANKLE PAIN ?

What Is Ankle Pain?

What Is Ankle Pain?

Ankle pain refers to any type of pain or discomfort in your ankles. This pain could be caused by an injury, like a sprain, or by a medical condition, such as arthritis.
According to the University of Illinois, an ankle sprain is one of the most common causes of ankle pain—making up 85 percent of all ankle injuries. (UL) A sprain occurs when your ligaments—the tissues that connect bones—tear or stretch.
Most ankle sprains are lateral sprains, which occur when your foot rolls in and causes your outside ankle to twist towards the ground. This action stretches or rips the ligaments. A sprained ankle often swells and bruises for about 10 days to two weeks. However, it may take a few months for the injury to fully heal.
Once healed, the sprained ankle is sometimes permanently weaker and less stable than the other ankle. According to the University of Illinois, a sprained ankle is 40 to 70 percent more likely to be sprained again compared to a healthy ankle.
A sprain is a common cause of ankle pain. Pain can also be a result of:
arthritis
gout
nerve damage or injury, such as sciatica
blocked blood vessels
infection in the joint
A sprain is generally caused when the ankle rolls or twists inward, tearing the ligaments of the ankle that hold the bones together. Rolling the ankle can also cause damage to the cartilage or tendons of your ankle.
Gout occurs when uric acid builds up in the body. This higher than normal concentration of uric acid can deposit crystals in the joints, causing sharp pain. Pseudogout is a similar condition where calcium deposits build up in the joints. Symptoms of both gout and pseudogout include swelling and redness.
Arthritis can also cause ankle pain. Arthritis is the inflammation of the joints. Multiple types of arthritis can cause pain in the ankles, but osteoarthritis is the most common. Osteoarthritis is caused by wear and tear on the joints, and is often a symptom of aging

GLUTEAL STRAIN

Gluteal Strain
What is a gluteal strain?
Your gluteal muscles are the muscles in your buttocks. A strain is a stretch or tear of a muscle or tendon. People commonly call such an injury a "pulled" muscle.
How does it occur?
A gluteal strain usually occurs with running or jumping. It often occurs in hurdlers or dancers.
What are the symptoms?
A gluteal strain causes pain in the buttocks. You may have pain when walking up or down stairs and pain when sitting. You have pain moving your leg backward.
How is it diagnosed?
Your healthcare provider will examine your hips, buttocks, and legs and move them to see if movement causes pain. Your provider will examine the injured area and find that the muscle is tender.
How is it treated?
To treat this condition:
Put an ice pack, gel pack, or package of frozen vegetables, wrapped in a cloth on the area every 3 to 4 hours, for up to 20 minutes at a time.
You could also do ice massage. To do this, first freeze water in a Styrofoam cup, then peel the top of the cup away to expose the ice. Hold the bottom of the cup and rub the ice over the area for 5 to 10 minutes. Do this several times a day while you have pain.
Take an anti-inflammatory medicine such as ibuprofen, or other medicine as directed by your provider. Nonsteroidal anti-inflammatory medicines (NSAIDs) may cause stomach bleeding and other problems. These risks increase with age. Read the label and take as directed. Unless recommended by your healthcare provider, do not take for more than 10 days.
Follow your provider’s instructions for doing exercises to help you recover.
After you recover from your acute injury, use moist heat for 10 to 15 minutes at a time before you do warm-up and stretching exercises. Do not use heat if you have swelling.
While you are recovering from your injury, you will need to change your sport or activity to one that does not make your condition worse. For example, if running causes you pain, change to swimming.
How long will the effects last?
The length of recovery depends on many factors such as your age, health, and if you have had a previous injury. Recovery time also depends on the severity of the injury. A mild gluteal strain may recover within a few weeks, whereas a severe injury may take 6 weeks or longer to recover. You need to stop doing the activities that cause pain until the muscle has healed. If you continue doing activities that cause pain, your symptoms will return and it will take longer to recover.
When can I return to my normal activities?
Everyone recovers from an injury at a different rate. Return to your activities depends on how soon your muscle recovers, not by how many days or weeks it has been since your injury has occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better. The goal is to return to your normal activities as soon as is safely possible. If you return too soon you may worsen your injury.
You may safely return to your normal activities when each of the following is true:
You have full range of motion on the injured side compared to the uninjured side.
You have full strength of the injured side compared to the uninjured side.
You can walk straight ahead without pain or limping.
How can a gluteal strain be prevented?
Gluteal strains are best prevented by warming up properly and doing stretching exercises before your activity.
Comment, Like and Share with your Friends

YOGA IS GREAT... ITS GIVES HEALTH AS WELL AS SOUL FOOD

Yoga is Great....Its gives health as well as Soul food