Author: Ezra Yu
Plantar Fasciitis is one of the most common causes of heel pain. When the plantar fascia, the flat band of tissue connecting your heel bone to your toes, is strained, it gets inflamed and swollen, and causes pain at the bottom of your foot or at your heel.
Most people with Plantar Fasciitis experience pain when they take their first step after sitting for a long time or getting out of bed. The stiffness and pain might reduce after a few steps. Some might also feel painful after climbing stairs and standing for a long time.
To treat Plantar Fasciitis, you have to give your foot a rest. Cut back from exercises and activities that make your foot hurt. You can also try to put ice on the affected area to ease the inflammation. Toe stretches, calf stretches and towels stretches are excellent stretching exercises to do to relief the pain. It’s always a good idea to get yourself a pair of orthotics to adjust how your shoes fit you.
Start your treatment soon! With the right treatment, you will experience much less pain in a few weeks, but it usually takes at least a few months to a year for the pain to go completely.
Excessive texting or mobile device use can cause stress injury to the neck, commonly known as the text neck. Symptoms associated might include pain in the neck, upper back and/or shoulder, forward head posture, rounded shoulders, headache, increased pain when neck flexion and reduced mobility.
A lot of extra pressure is put on your cervical spine when our head is bent. The unnatural posture can lead to stresses on the spine and surrounding supportive soft tissues.
Here are some tips to avoid text neck:
- Raise the phone to eye level to minimize bending of neck
- Take breaks from time to time while using your phone
- Stretching exercises during breaks to release tension in the neck and to ease muscle pain
If neck pain keeps returning or is accompanied by severe headache, one should seek medical attention for the right treatment.
Many people confuse these two words or use them interchangeably, but there is a difference between a sprain and a strain.
To understand the differences you would need to also understand what a tendon and a ligament is. Ligaments are fibrous tissues that connect bones to bones whereas tendons are fibrous tissue that connect muscles to bones.
A sprain is a stretch or tear in a ligament and strains are stretches or tears in a muscle or tendon. The most comment injury is an ankle sprain, for example when you roll your ankle when you stepped on an uneven surface. Strains are most common in contact sports or overworking the muscle. Both are accompanied by swelling, redness and pain. It is important to ice the area and see a doctor if symptoms persist or worsen or you can’t bear weight.
Achilles tendinopathy is an injury to the Achilles tendon is some way. Different types of Achilles tendinopathy are:
- Achilles tendinitis: this is the acute inflammation of the Achilles tendon
- Achilles tendinosis: this is when no inflammatory cells are presen, collagen fibers in the Achilles tendon are scarred and disorganized. This is usually the cause when people have pain in their Achilles.
- Achilles tenosynovitis: inflammation of the Achilles tendon sheath. This causes fibrosis and scarring that restricts the motion of the tendon within the sheath, in other words, the tendon becomes stiff.
- Isometric exercises are when the muscle contracts without changing in length, like when you are flexing. An example of this type of exercise would be wall sits or planking.
- Isotonic exercises are when the muscle changes in length. there are 2 types of isotonic movements:
a. Concentric: this is when the muscle is shortening. Example, the upward motion when you do a bicep curl.
b. Eccentric: this is when the muscle is lengthening. Example, moving your arm back to straight from the bicep curl.
Isometric exercises are less stressful than isotonic exercises, so when individuals are recovering from an injury, they should start with isometric exercises and gradually move on the isotonic exercises.
There are 5 components of fitness:
Some may call it the 4 components of fitness as they combine muscular strength and muscular endurance.
To prevent yourself from getting injured, living a healthy lifestyle is a form or primary prevention. Warming up before you exercise, eating healthy, and exercising prevent injuries and illnesses.
2. Secondary prevention
If you do get injured, secondary prevention prevents further damaging the injury and trying to recover. This can be done by rehab, antibodies, bracing etc.
3. Tertiary Prevention
This level of prevention is for catastrophic injuries that people cannot recover from and return to their pre-injury condition. These people will work to to improve quality of life
Body mass index (BMI) is a tool we use to compare our weight to height by using a chart. It can be calculated by the equation BMI= (weight/height²), where weight is in kilograms and height is in meters. Many assume that this number can accurately depict a human of being overweight, underweight or at a health risk. BMI is a good indicator for the overall population but not for an individual. Someone could be categorized as obese in the BMI chart but that doesn’t mean this person is obese or unhealthy, they could just have a lot of muscle, for example a bodybuilder. For a BMI rating to accurately describe an individuals body composition it must be accompanied by the waist circumference.
|30.0 and above||Obese|
Carpal Tunnel Syndrome (CTS) is a chronic condition in the wrist area that can affect the arm and hands. An individual with CTS may experience numbness, tingling, and weakness in the affected hand. CTS is caused by the compression of the median nerve due to inflammation which runs through “carpal tunnel”. The carpal tunnel consists of the carpal bones (wrist bones) which create the base of the “tunnel” and the transverse carpal ligament that creates the roof.
Compression of the median nerve can be caused by many different aspects, most commonly due to the overuse of the wrist in an overextended position. Many individuals spend most of their time typing on the computer either due to work or gaming, the position the wrist is in when typing is in this overextended position and are more at risk for CTS. It is important to take notice of your hand position and make sure there aren’t long periods of time in the overextended position. If you are in this position due typing, ergonomic keyboards or rests for your wrist can help with the positioning.
What is PET?
PET is the abbreviation for Polyethene Terephthalate, used to make plastic food containers, water bottles, “Sippy” bottles, baby toys, ovenware and eating utensils. The sources of exposure include plastic materials used in packaging, children toys and settled house dust.
The vulnerability of the developing brain
Children are one of the top vulnerable groups. Children are more likely to expose to PET because bottles and baby toys contain a significant amount of PET. Also, some biological determinants also lead children to be a vulnerable group. These reasons include:
- The blood-brain barrier isn’t fully formed; it is more permeable to toxins
- Rapidly growing cells are often more susceptible to toxins than slowly growing cells
- Brain growth occurs over a longer duration than other organs
- The fetus and child may lack enzymes to detoxify contaminants
- Young children often more heavily exposed to pollutants than older children and adults
Check out for the new technology for recycling PET