Good Morning.

Okay...so I have learned two valuable lessons.
1.  My Ipad does NOT work with the Blogger platform.  I was out and about all weekend and was going to post from my Ipad...sounds good, right?!  NO!  It kept getting hung up and freezing...several attempts later, I conseded defeat.
2.  Write your posts in advance and schedule them.  Especially when you know you will be "Out and About"!!!

That being said, I am plugging...or writing along anyway!

Here is todays feature:

PLANTAR FASCIITIS!!!

What is it????

Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot. See Photo...Thanks be to ADAM!

How do we get it??

Plantar fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult.

• Foot arch problems (both flat feet and high arches)
• Long-distance running, especially running downhill or on uneven surfaces
• Sudden weight gain or obesity
• Tight Achilles tendon (the tendon connecting the calf muscles to the heel)The most common cause of plantar fasciitis is very tight calf muscles which leads to prolonged and / or high pronation of the foot. This in turn produces repetitive over-stretching of the plantar fascia leading to possible inflammation and thickening of the tendon. As the fascia thickens it looses flexibility and strength.
• Shoes with poor arch support or soft soles

Plantar fasciitis is seen in both men and women. However, it most often affects active men ages 40 - 70. But I have had this and I also know quite alot of Women who have had this...high heeled shoes ladies...they need to be burned! (Ha ha...kidding, no hate emails please!)  It is one of the most common orthopedic complaints relating to the foot.  Plantar fasciitis is commonly thought of as being caused by a heel spur, but research has found that this is not the case. On x-ray, heel spurs are seen in people with and without plantar fasciitis.

Symptoms...you know it when you have them!

The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.

The pain is usually worse:

• In the morning when you take your first steps- this is the worst (tip: stretch a little and rub a little on that foot BEFORE you set your foot down to get out of bed!)
• After standing or sitting for a while
• When climbing stairs
• After intense activity

The pain may develop slowly over time, or suddenly after intense activity.

Treatment-So whats a Gal (or Guy) to do?? 

• Acetaminophen (Tylenol-for pain) or ibuprofen (Advil, Motrin-for inflammation) to reduce pain and inflammation
• Heel and foot stretching exercises
• Keep the sheets/blankets off your foot at night
• Resting as much as possible for at least a week
• Wearing shoes with good support and cushions

Other steps to relieve pain include:

• Apply ice to the painful area. Do this at least twice a day for 10 - 15 minutes, more often in the first couple of days.  I like to suggest a frozen water bottle.  Take out of freezer, wrap in towel and rock and roll your hurting foot (or feet) over the bottle till your foot is chilled...translation...a little numb.  This helps with inflammation, the numbing benefit helps alleviate pain, and you also get alittle deep muscle work/stretching action from the rolling on the arch and heel of the foot.
•  Stretch that foot now that it is chilled and numb.  Go slow and not too much!Plantar fascia stretches

One way the plantar fascia can be stretched is by pulling up on the foot and toes. Hold the stretch for about 30 seconds. Repeat 5 times and aim to stretch 3 times a day.

Gastrocnemius muscle stretch

• Stand in a wide stance, with the leg to be stretched at the back.
• Lean forwards against a wall and make sure you keep the back heel down.
• Hold for 10 seconds, repeat 3 to 5 times and repeat the set 3 times a day.
• Gradually hold the stretch for longer (up to 45 seconds).

 Soleus muscle stretch

• In addition to the above stretch this one will stretch the Soleus muscle lower down in the back of the leg.
• Stand in front of a wall with the leg to be stretched just behind the other.
• Bend both knees and lean forwards slightly. Make sure you keep the back heel down.
• If you need more of a stretch, raise the toes on an object 1-4 inches tall or move further back from the wall

Stretching on a step

• Stretch by standing on the edge of a step and slowly lower the heels down below the step.
• Start using both legs and progress to one leg at a time
• Hold for at least 15 seconds.
• You should feel a gentle stretch.
• Be careful not to over-do this one

• Massage is a great way to help heal that heel!!  That is how mine was healed ;-) ! 

This pic shows the position you need to be in with your foot.  Then you are going to actually "dig" your thumbs into the heel area and feel around till you find a tight, bumpy, "knotted" area.  Then you are going to push straight down into that area and do "friction" all along that area, in a horizontal direction, 1/2 inch sections at a time.  This is not necessarily fun...in fact it is sometimes quite painful.  Don't work to much or to long.  Little increments are best.  A couple minutes max.

Do this every time you ice.

  

If these treatments do not work, please contact your health care provider AND a professional Massage Therapist familiar with Plantar Fasciitis!

In Wellness,

Kat

Today's Post! YAY! 

Okay, so I now have a BowFlex Machine.  It's amazing really.  These things run major expensive and we got ours for a steal...or is that a song??!!

Anyways...now I have an awesome tool to work-out with!  Why am I working out??  Let me tell you a quick story.

Post-menopausal, cholesterol numbers BAD, tryglyceride numbers BAD, feel just yucky!!!  Got to lower those numbers and get rid of some weight....30lbs to be exact!  So...there you have it. 

I am lucky to work in a wonderful place that also has a super Registered Nutritionist on staff and between the two of us we have devised a whole foods meal plan to lose the weight, much supplements I now take so that I do not (and I will not) take the Statin Drugs!

So....BowFlex!  Here is a stock pic for you so you know what my monster looks like!

My amazing Monster BowFlex!

I will let you know how my workouts go.  Apparently it's 3X a week for 20 Minutes each workout.  Sounds good to me!!

Okay, that stretch I promise you too....Calf Stretch.  Please people, do this one!!  Especially you runners and walkers...you know who you are!  I will tell you true, if you DO NOT do this stretch...you may at some point suffer from Plantar Fascitis...and it's not fun.  I have (and still do) had this and it hurts like you are stepping on sharp shards of glass.  DO THESE STRETCHES....please!!  I care about you!

Calf Stretch

Guidelines:

• Before beginning any stretch, warm up with 5-10 minutes of aerobic exercise such as walking or biking to increase blood flow to muscles.
• Stretch to the point of feeling tension in the muscle, but not to the point of pain.  Hold each stretch for 30 seconds.  If this is too intense, back off a little.
• Never bounce.  This may trigger a muscle reflex that actually tightens the muscle instead of relaxing it.
• Stretch daily as often as possible.
• Strive to do 5-10 repetitions.
• Always check with your physician before beginning this or any exercise program.

Gastroc

1. Stand with your feet pointed forward.
2. Keep heels down and your back leg straight.
3. Slowly bend the knee of your front leg until you feel a stretch in the calf of your back leg.
4. Switch legs.

Soleus

1. Stand with your feet pointed forward.
2. Keep heels down and your back leg’s knee bent.
3. Slowly bend the knee of your front leg until you feel a stretch in the calf of your back leg.

Happy Stretching!

In Wellness,

Kat

 

Good Day to you!  I missed yesterday....my husband and I were hunting down a Bowflex...found it and we are giving it a good home!  Today's post will include yesterdays....all about the importance of water.  And todays will talk about my Bowflex machine and give you a stretch for your calves.  Sneak Peak for tomorrow....the importance of that Calve Stretch in preventing Plantar Fascitis!


WATER.....Superhydrate your system!

Drinking plenty of water is essential to the success of....living!!  I know, drinking water for some can be challenging at best...but stick with it.  Carry a large sports bottle, don't have one?  Go buy one!!  Find one that inspires you...that is awesome looking or has a flip top, something that will encourage you to drink more water.  Carry this with you everywhere....did I say everywhere??  YES!!!!

After several weeks, you will find that you actually thirst for more & more water, & you can drink more and more and your trips to the bathroom will level off too, I promise!

Superhydrating our body with water also aids in fat loss in a number of ways.  First the kidneys are unable to function without adequate water.  When they do not work to capacity some of their load is dumped onto the liver.

This diverts the liver from its primary function of metabolizing stored fat into usable energy.  Because the liver is doing the job or chore of the water-depleted kidneys, the liver metabolized LESS fat!

Second, over-eating can be averted through water intake, as water can keep the stomach feeling full and satisfied between meals.

Third, ice-cold water requires calories to warm it to core body temperature.  YES....you heard that right!!!  In fact 1 gallon of ice water generates 123 calories of heat energy!

Here's some numbers for you:

WATER...
     ·       makes up roughly 60% of your body,

·       makes up 90% of your lungs,

·       makes up 75% of your muscles,

·       cushions your joints,

·       makes up 22% of your bones,

·       helps your body absorb nutrients,

·       protects and cushions your vital organs,

·       helps convert food you eat to energy,

·       moistens oxygen allowing you to breathe easier,

·       makes up 75% of your brain,

·       makes up 83% your blood,

·       helps rid your body of waste,

·       regulates your body temperature,

·       helps carry nutrients and oxygen to your cells.

      How easy is it to get your water?  Easy Peasy!  Drink upon waking, before coffee or breakfast.  Drink mid-morning, then with lunch, mid-afternoon, then with dinner, after dinner....how many do we have so far??  6!!  Without even trying.  If you excersise in there (which you should) you will automatically get thirsty and reach for some water...so there are at least 2 more glasses!!  YOU CAN DO IT!!!

Each time you allow your body to get dehydrated, every bodily function suffers.  The average adult should consume no less than 64 ounces of water per day.  Ideally, your water intake should correspond to your body weight and physical activity levels.  So...go drink some water now!!

In Wellness,

Kat

Did You Know That Therapeutic Massage is Beneficial in Combating Aging?

As I age, hopefully with grace, I am trying to incorporate things into my life that are beneficial for body, mind, spirit and Simple!

Eating clean and healthy, getting enough sleep & rest, keeping my body moving AND regular massage are all a part of my Living Long Healthy Plan!          

I am a firm believer that Therapeutic Massage is effective in combating the negative effects of aging noticed in the middle to late years of life.  If your like me and over 40, I'm sure you have felt a few or all of these effects:

* Body aches and pains, especially in the mornings
* Decreased flexibility
* Tiredness, and not just at night
* Weight gain in the oddest places
* Not sleeping well, could be hormones ladies
Massage can help with all of these issues. It helps keep body tissues and basic functions in a more youthful state:
 
• Enhances tissue elasticity and joint flexibility
• Improves blood and lymph circulation
• Promotes healthy vibrant skin
• Improves immune system functioning
• Relieves muscle aches and stiffness
• Deep massage helps break up the fat tissue that causes the skin to dimple. When combined with a sensible eating plan and exercise, even stubborn fat pockets can be manipulated.

Give Massage Therapy a try for a couple of months and see how you feel. There's nothing to lose, but a whole lot to gain!

In Wellness,
Kat