The plantar fascia helps support the arch of your foot. It is a thick band of tissue located at the bottom of the foot and connects your heel bone to your toes. Plantar fasciitis is when the plantar fascia becomes weak, swollen, and inflamed. Pain usually occurs with your first steps in the morning when you get out of bed or after sitting for a long time. Then the stiffness and pain decreases as you move more, however the pain may come back after long periods of standing.
People who walk, stand, or run for long periods of time are more likely to have plantar fasciitis. People who have high arches, flat feet, or tight Achilles tendons or calf muscles may experience plantar fasciitis. Overall, it is important to wear well fitted shoes and shoes that are not worn out.
Someone who has gastroesophageal reflux disease (acid reflux) can experience heartburn. A painful burning occurs behind the breastbone and you may feel pain that goes up toward your throat. When you lie down or bend over, the pain will get worse. You may have the feeling that food is entering back into your mouth. These symptoms usually occur after you finish a large or spicy meal.
Angina (when there is not enough blood flowing to your heart) can cause pain in your chest. Angina or a heart attack can cause tightness, squeezing, pressure, or dull pain in the middle of the chest. The pain can radiate to your neck, shoulders, or arms. Moreover, you may have trouble breathing, have an irregular heartbeat, or feel lightheaded, weak, or dizzy. Extreme stress or physical activity can lead to these symptoms.
A high-arched foot can cause someone to have too much weight on the ball and heel of the foot when he or she is walking or standing. The heel of the foot is tilted inward and leads to an unstable foot. Therefore, a high-arched foot can increase the risk of getting an ankle sprain.
One may experience symptoms, such as pain when standing or walking and on the ball, side or heel of the foot one may find calluses. Also, hammertoes (bent toes) or claw toes (toes clenched like a fist) may be present. In some cases, one may drag his or her foot when he or she takes a step due to the weak muscles of the foot and ankle. This is known as foot drop. Therefore, custom orthotics can be used to help treat a high-arched foot because it gives us stability and acts as a cushion for the foot.
Flat feet (pes planus) is usually a painless condition in which the arches of your feet are flattened and when you are standing the entire soles of your feet touches the floor. Flat feet can change the alignment of your legs and can lead to knee and ankle problems. Infants and toddlers have flat feet since the arches of their feet have not yet developed. As they get older, the arches will develop. However, some people’s arches never develop and this would lead to flat feet. A foot or an ankle injury, aging, rheumatoid arthritis and obesity can all increase your risk of flat feet. One may experience pain in the heel or arch area of the foot and the pain may get worse with activity. Orthotics or supportive shoes can help reduce symptoms and make your feet feel more comfortable.
It is extremely important to maintain and improve your cardiovascular health. Doing a minimum of 150 minutes per week of moderate exercise or performing vigorous exercise for 75 minutes per week can improve your cardiovascular health. Being physically active five times a week and for at least 30 minutes a day can be a huge benefit for your heart. Jogging, walking, swimming or biking are examples of physical activities that are excellent for your heart.
Smoking, a diet low in fruits and vegetables, an unhealthy weight and getting less than 7-9 hours of sleep each night can affect your cardiovascular health and may lead to cardiovascular disease. It is important to visit your healthcare provider if you are at risk of cardiovascular disease. Therefore, a healthy lifestyle can lead to better health.
When we have a sore throat, a sun burn or sinusitis the process of acute inflammation occurs. White blood cells come in and then anti-inflammatory compounds will take over to start the healing process. Sometimes the activation of inflammatory molecules does not stop and this is known as chronic inflammation. It can be caused by environmental factors and it means that there is an issue with removing whatever caused the acute inflammation. Asthma and arthritis are examples of conditions that can result from chronic inflammation. Moreover, pain and chronic inflammation can occur if biomechanical issues, trauma or injury are left untreated.
There are a few ways to reduce chronic inflammation, such as staying away from foods that are high in saturated fats, trans fats and foods with a high glycemic index. Fruits and vegetables, nuts, beans and whole grains act as a natural anti-inflammatory and should be included in our diet. People who exercise regularly can heal faster from injuries and are less likely to have chronic inflammation. In addition, inflammation may be decreased with sufficient amount of sleep and by drinking water. Lastly, smoking should be avoided since it increases the level of inflammatory markers.
Heel spurs are also known as calcaneal spurs or osteophytes. Someone with this condition would find a calcium deposit forming a bony protrusion along the plantar fascia. Running and jumping, especially on hard surfaces can wear down the heel and lead to heel spurs. If the membrane that covers the heel bone is torn or if the heel is bruised, it can cause heel spurs. Older adults, obesity, plantar fasciitis, and improper footwear can increase the chance of developing heel spurs.
Heel spurs can lead to a sharp pain in the heel when he or she stands up, a dull ache in the heel, and heat radiating from the affected area. Tenderness, swelling, and inflammation can occur at the heel and a bone-like protrusion beneath the heel may also be seen. One can reduce pain and swelling by resting and applying ice to the affected area. Orthotics can also be worn to remove some of the pressure off the heel.
Myositis ossificans is when bone tissue forms within a muscle. It is usually found in the thigh muscles where the hamstring and quadricep muscles are found. Myositis ossificans can develop when a contusion (bruise), repetitive trauma, or strain occurs to a muscle. Calcification and bony formation can occur in the injured muscle when a repetitive trauma occurs before the injured area has been completely recovered. Therefore, it is important to rest the muscle after an injury. To prevent a repetitive trauma from happening, one can use protective padding and perform stretches to avoid muscle strain. Intensive stretching and massage should be avoided because it inhibits healing and increases bleeding into the muscle. Myositis ossificans can also occur if the inflammation and swelling of the muscle is ignored after an injury.
Moreover, myositis ossificans can lead to swelling, pain when exercising, limited range of motion, a weaker limb, and a hard bump. However, it can be treated by resting the muscle, strengthening the injured muscle and the muscles around it, and working on flexibility and light stretching. In addition, ultrasound can also help with the healing process.
Bursae are small, fluid-filled sacs that act as a cushion for the bones, tendons, and muscles around the joints. When they become inflamed, it is known as bursitis. Bursitis can occur in the shoulder, hip, elbow, and knee. Repetitive movements or positions that can apply pressure on the bursae, such as lifting something over your head repeatedly or kneeling on your knees for a long time can lead to bursitis. Inflammatory arthritis, an injury or a trauma can also cause bursitis. Someone who has bursitis will notice their joint becoming red and swollen. In addition, the joint will feel achy or stiff and they will feel pain when they try moving the joint or when they apply pressure to it.
Older adults, overweight individuals, and individuals with rheumatoid arthritis have a higher risk of developing bursitis. However, one can reduce their risk by warming up and stretching before exercising, strengthening their muscles, lifting properly, carrying lighter loads, and taking breaks after performing repetitive movements. Rest, ice, and exercises can help relieve the pain. A corticosteroid drug can be injected into the bursa to reduce pain and inflammation. The pain will disappear within a few weeks if it is treated properly.
Osteoporosis is when your bones become thin and brittle. It is caused by a lack of bone strength or bone density. Similar to a sponge, your bones contain numerous holes which makes it fragile and can lead to hip, spine, or wrist fractures. This disease is usually found in older adults after age 60 and women are more likely to have osteoporosis than men. The risk of getting osteoporosis increases as we age and a woman who has gone through menopause has a greater risk. Other risk factors include a slender body, family history, people of European and Asian background, smoking, alcoholics, not getting enough weight-bearing exercises, and a lack of calcium and vitamin D intake.
The first sign of osteoporosis is usually seen after a fall or bump where a fracture is found in their hip, spine, or wrist. They would later on experience back pain, notice their height has shrunk, and notice a curved backbone.
A bone density test can be completed to measure the thickness of your bones and the risk for a fracture. Calcium and vitamin D is essential to building strong, healthy bones. In addition, exercising and quitting smoking can help slow osteoporosis. In order to avoid bone fractures from occurring, it is important to get a bone density test and get osteoporosis treated early.