Friday, January 22, 2021

Everything to Know About a Couples Massage

Avoid getting stuck in boring, forgettable routines with your significant other. Knowing what to expect from a couples massage will help you create a sensational, unforgettable experience for the two of you.

Couples massage experience in Athens

yourfootpalace.com gathered information on what a couples massage consists of and answers some of the most frequently answered questions about it.

How Much Should a Couples Massage Cost

Couples massage prices range from $80 per hour for a basic package to $120 per hour for a more complete package.

Couples massage pricing can vary greatly depending on the type of massage, duration, location, and add-ons like extra hot towels or aromatherapy.

Tip: Before booking your couples massage, reach out to a spa representative for hourly rates, packages, running specials, add-ons, and payment options.

What Happens When You Get a Couples Massage

A couples massage consists of many of the same components of any other massage, here’s what to expect:

Couples massage reflexology for the feet

  • Couples massages generally occur in a private room
  • You both receive your massages at the same time
  • Your massages occur on side-by-side tables
  • Each of you will have your own massage therapist
  • Your massages end at the same time

Note: Each spa will offer different amenities like lounging areas, shower rooms, hot tubs, and specialties like fruit, chocolates, and champagne.

Couples massage components and benefits

How Do You Prepare for a Couples Massage

The following tips will help you and your partner prepare for your couples massage, maximizing the massage’s relaxation and rejuvenation potential:

  • Keep your schedules light and stress-free prior to your appointment
  • Take a soothing shower
  • No “heavy” food, eat light
  • Turn your phone and devices off
  • Avoid stressful and/or drama-filled conversations or arguments

Couples massage preparation includes a soothing shower

Note: To take full advantage of your couples massage, clear your schedules for the rest of the day, and enjoy each other’s company.

What Do I Wear to a Couples Massage

Clothing etiquette for a couples massage may vary depending on the spa and type of massage you will receive. Consider the following for a reflexology couples massage:

  • Arrive wearing loose-fitting, comfortable clothes
  • Avoid wearing any jewelry
  • Leave any bags or additional clothing behind

For reflexology couples massages, you will not be required to disrobe. You will be asked to remove your shoes and socks, then roll your pants up to your knees.

Couples massage loose fitting clothing etiquette

Note: Wearing a mask will not get in the way of or disrupt your massage.

Tip: Contact a spa representative before booking your appointment to fully educate yourself on their clothing etiquette for your selected massage type.

Do You Talk in a Couples Massage

There aren’t any specific rules on talking during a couples massage, so you can talk to each other during the session. However, you may find it more effective to just be quiet and relax. It really depends on the couple’s ability to communicate calmly.

Note: As with any massage, if something is too hot, too cold, uncomfortable, or disturbing your “zen,” you should immediately communicate this to your masseur.

Is a Couples Massage a Good Date Idea

Yes, a couples massage is ideal for couples that have been together and/or have a sense of security and trust in each other.

Perhaps not when a couple is in its beginning “getting to know you” stages.

Tip: Every couple interacts differently at different stages. If a couples massage date interests you, ask your significant other how they feel about it and go from there.

Conversation about a couples massage date idea

Benefits of a Couples Massage

Repetition of dinner and movie dates can get boring over time. A couples massage is an excellent idea if you want to remove stress from your relationship and enjoy quiet, rejuvenating time together. Consider the following benefits of couples massages:

  • It’s good for the body and mind
  • Increased release of endorphins
  • Relief for tense, tight muscles, and increase of flexibility
  • You get to enjoy quality time with your significant other
  • You get to try out a new experience
  • Reduce stress and anxiety levels
  • Increase feelings of affection for one another
  • Couples massages encourage intimacy
  • A couples massage is a bonding experience
  • An intimate way to commemorate an anniversary, birthday, or other special date
  • It’s an opportunity to reconnect with your significant other

Couples often struggle to make time in their busy schedules to spend time together. A couples massage can be used as an intentional way to reconnect.

Couples massages create an intimate and bonding experience

Couples Massage

In this article, you discovered essential information about what couples massages consist of and the answers to some of the most common questions about them.

When you know what to expect from a couples massage, you can properly prepare for one and provide an amazing bonding experience with your significant other.

By not considering a couples massage, you miss out on an opportunity to share an intimate bonding experience with your loved one.

Sources:
ce.uci.edu/pdfs/pressroom/2006_02_spa.pdf
tripsavvy.com/couples-massage-3090000

Foot Palace Massage Spa Athens
196 Alps Rd Ste 31Athens,  GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton
2095 Highway 211 NW Suite 7BBraseltonGA 30517
(678) 963-5958

To view the original version on Foot Palace, visit: https://www.yourfootpalace.com/everything-to-know-about-couples-massage/

Tuesday, December 15, 2020

ACL Injury Causes, Symptoms, Treatment, and Recovery Time

Prevent an ACL injury or tear from stealing your mobility and active lifestyle. When you know how to manage an ACL injury, you can quickly regain your mobility and get back to your normal activities.

Anterior cruciate ligament knee injury causes symptoms treatment and recovery

yourfootpalace.com gathered information on what an ACL injury is, causes, symptoms, treatment, and what you can do to recover from it.

What is an ACL Injury

This common injury is a sprain (over-stretching) or tear (partial or complete) of the anterior cruciate ligament (ACL) in the knee. The ACL is tissue connecting the femur (thigh bone) and tibia (shin bone) at the knee, opposite the hamstring. This ligament is responsible for preventing the shin bone from sliding out in front of the thigh bone and stabilizes the knee during bending or rotation of the knee. The ACL also protects the knee from hyperextension.

ACL Injury Causes

ACL injuries are more commonly sports-related. However, anyone can inadvertently suffer an ACL injury if you:

  • Receive a hard impact on the side of your knee
  • Overextend your knee joint
  • Quickly stop moving and change direction while running
  • Incorrectly land from a jump
  • Abruptly or forcefully turn
  • Suffer a workplace injury
  • Are involved in an automobile accident

Anterior cruciate ligament injuries can happen during violent automobile accidents

Most ACL injuries occur during fast-paced sports such as:

  • Gymnastics
  • Basketball
  • Soccer
  • Rugby
  • Football
  • Baseball
  • Skiing
  • Tennis

Anterior cruciate ligament injury caused by a sports incident

Note: According to MedlinePlus, ACL injuries are more likely to occur in women than men.

ACL Injury Symptoms

Symptoms of an ACL injury may vary depending on the grade of the injury. The following are the three grades of ACL injuries:

Grade 1 – These injuries are mild and seen as a sprain or over-stretching.

Grade 2 – These injuries are relatively rare, including an over-stretching and partially torn ACL.

Grade 3 – With these injuries, the ACL is torn completely in half and no longer offers any stability to the knee.

At the time of an ACL injury, an unusual “pop” or “snap” can commonly be felt or heard. The amount of pain felt at the time of injury is variable but can be severe. Typically, there will be an inability to continue play or activity and an impression that a severe injury has occurred. Consider the following common symptoms:

Pain – Grade 1 injuries may go unnoticed or can result in mild soreness in the knee. Grade 2 and grade 3 ACL injuries almost always present debilitating pain.

Swelling – All three grades of this injury will result in swelling, occurring within the first 24 hours of the injury.

Difficulty Walking – With grade 1 and 2 injuries, you may be able to put pressure on your knee but will find it difficult to walk. With a grade 3 injury, it is not likely you will be able to put pressure on your knee or walk at all.

Reduced Range of Motion – After sustaining any injury to your ACL, you will likely not be able to bend or flex your knee as you usually would.

Note: Many people report that after an ACL injury, the affected knee feels looser than it should.

Watch this video for more information on the symptoms and evaluation of an ACL injury.

ACL Injury Diagnosis

You should seek immediate medical attention if any injury to your knee causes signs or symptoms of an ACL injury. It is essential to get an accurate diagnosis to determine the grade of the injury and start the appropriate treatment. Diagnoses are made by:

  1. Explaining how the injury occurred to your doctor
  2. Performing a visual examination
  3. Performing physical tests
  4. Having X-ray images taken (usually to rule out broken bones)
  5. Having an ultrasound or MRI performed (these exams create images of bone and soft tissue)
  6. Performing Arthroscopy (allows your doctor to see the extent of the injury in real-time)

Note: Delaying medical attention may result in an extended period of recovery time and/or the exacerbation of your injury.

ACL Injury Treatment

Immediate first-aid care can help reduce pain and swelling after injuring your knee. It is recommended to follow the R.I.C.E. method of home self-care:

  • Rest – Necessary for healing and limiting any weight bearing on your injured knee.
  • Ice – Apply ice to your knee at least every two hours for 20 minutes at a time.
  • Compression – Use an elastic bandage or compression wrap around your knee.
  • Elevation – Lie down or sit in a reclined position with your knee elevated above your waist on pillows.

Note: This type of care can be used before and after other therapy and/or treatment types.

Rehabilitative Therapy

Physical therapy

This therapy alone may successfully treat an ACL injury for those who are relatively inactive, perform moderate exercise and/or recreational activities, or play light sports that require less stress on the knees. Consider the following:

Anterior cruciate ligament physiotherapy

  • This therapy lasts for several weeks.
  • Your physical therapist will teach you exercises that can be performed under supervision and those that can be done at home.
  • A brace may be used to stabilize or support your knee.
  • Crutches may be used to completely avoid putting weight on your injured knee.

Note: Health, eating habits, and lifestyle will influence the amount of recovery time required during rehabilitative therapy.

Massage Therapy

Knee and other injuries can be extremely stressful. Besides a loss of mobility, other muscles in the body will generally be required to pull double duty to compensate during the recovery process. Some types of massage may help you find significant relief, including:

Anterior cruciate ligament reflexology massage therapy

  • Sports Massage
  • Medical Massage
  • Myofascial Release

Note: Before beginning massage therapy, consult your primary care physician or physical therapist for advice and/or recommendations.

Surgery

Surgery may be recommended when:

  • Multiple ligaments (ACL, meniscus, MCL, LCL, and/or PCL) have been injured.
  • Your injury leads to your knee buckling during non-strenuous or everyday activities.
  • You are an athlete and/or intend to continue in the sport.

ACL reconstructive surgery involves the removal of the damaged ligament, replaced with a segment of tendon. Tendon grafts may be acquired from another part of your body or removed from a deceased donor.

Note: Post-surgery, rehabilitative therapy will continue. Successful ACL reconstruction combined with diligent rehabilitation usually restores stability and function to the affected knee.

Watch this video to learn more about ACL reconstructive surgery.

ACL Injury Recovery Time

Six to nine months are typically needed to return to full activity after ACL reconstructive surgery. The first few weeks focus on slowly increasing the knee’s range of motion in a controlled way. The ligament needs time to heal, and heightened care is taken to avoid damaging or ripping the graft.

For injuries not requiring surgery, recovery times are significantly less. A grade 1 injury may be completely healed within a matter of weeks. In contrast, a grade 2 injury may require several months and continuous therapy to completely heal.

Watch this video addressing recovery times for ACL injuries.

Anterior Cruciate Ligament Injuries

In this article, you discovered what an ACL injury is, what causes it, accompanying symptoms, how this injury is treated, and its recovery.

When you take immediate steps to care for, diagnose, and treat an ACL injury, your recovery time and discomfort can be significantly reduced.

Ignoring ACL injury symptoms can lead to severe mobility limitations, worsening pain, exacerbation of the injury, and the eventual need for surgery.

Sources:
mayoclinic.org/diseases-conditions/acl-injury/diagnosis-treatment/drc-20350744
orthoinfo.aaos.org/en/treatment/acl-injury-does-it-require-surgery
health.harvard.edu/newsletter_article/youve-torn-your-acl-now-what
medlineplus.gov/ency/article/001074.htm
emsom.edu/massage-acl-knee-injury/

Foot Palace Massage Spa Athens
196 Alps Rd Ste 31Athens,  GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton
2095 Highway 211 NW Suite 7BBraseltonGA 30517
(678) 963-5958

To view the original version on Foot Palace, visit: https://www.yourfootpalace.com/acl-injury-symptoms-treatment/

Wednesday, November 18, 2020

Osteophyte (Bone Spur) Causes, Symptoms, and Treatment

Prevent bone spurs / osteophytes from stealing your mobility, years of an active life and wellbeing. Knowing how to deal with these inconvenient growths can help you reduce pain and maintain your active lifestyle.

Bone spur growth on bone

yourfootpalace.com gathered information on what osteophytes are, how to treat them, their causes, and symptoms.

What are Bone Spurs

Osteophytes, commonly referred to as bone spurs, are smooth, hard growths off the edge of bones. Bone spurs will most often form next to joints (where two or more bones meet). Despite the name, a bone spur is not a spiky growth, rather a smooth outgrowth from the bone that developed over time. Bone spurs may grow and affect your:

  • Heel and/or foot (making it painful to run, walk, or stand)
  • Knee (making it painful to extend or straighten your leg)
  • Spine (pressing against your spinal cord causing weakness or loss of feeling in your extremities)
  • Hip (making it painful to move your hip, stand, sit, or walk)
  • Shoulder (causing damage to your rotator cuff, resulting in a limited range of motion)
  • Fingers (resulting in a “knobby” appearance

Hip bone spurs or osteophytes cause reduced mobility and severe pain requiring intense therapy or surgery

Bone spurs, common as we age, are typically painless, and you may not ever know you have them. The majority of bone spurs cause no signs or symptoms and generally do not require treatment. They can show up in tests, like X-rays and magnetic resonance imaging (MRI) performed for other unrelated conditions.

However, there are times when bone spurs result in pain and loss of motion in the affected joint. If this occurs, see your primary care physician for treatment or referral to a specialist.

Note: Bone spurs can develop on many other parts of the body.

How Are Osteophytes Treated

Depending on the severity of symptoms, several approaches (or combination of approaches) may be used in your treatment, including:

  • Rest
  • Steroid shots (reduce joint swelling and pain)
  • NSAIDs (reduce swelling, relieve pain, and relax muscles)
  • Physical therapy and manipulation of joints (regain flexibility and strength, improve posture, and reduce pressure on affected nerves)
  • Massage (relax muscles, increase/improve blood flow, regain flexibility, and reduce pressure on affected nerves)

Bone spur discomfort and pain can be treated by reflexology massage

When these approaches are unsuccessful, surgery may be required to physically remove the bone spur(s).

Those in the medical field who treat bone spurs include:

  • Internists
  • General Practitioners
  • Rheumatologists
  • Orthopedic surgeons
  • Rehabilitation specialists

Physical therapists and occupational therapists can also treat patients with bone spurs.

Bone spur treatments may be prescribed and performed by a physical therapist

What Causes Osteophytes

Osteophyte or bone spur growth may be attributed to the following factors:

  • Aging
  • Disc and/or joint degeneration
  • Heredity
  • Nutrition
  • Injuries, including sports-related and traffic accidents (overuse)
  • Poor posture
  • Obesity
  • Birth defects

Additionally, bone spur growth is a more likely occurrence when the following conditions are present:

  • Spinal stenosis (narrowing of the spine)
  • Osteoarthritis (Degenerative Joint Disease)
  • Arthritis

As one ages, cartilage breaks down. The result of this may include pain, swelling, and joint motion difficulty. Over time, bone can break down, too. The body’s response is to develop osteophytes (spurs) near the damaged area.

Note: Bone spurs may form after an injury to a joint, ligament, or tendon. This occurs when your body interprets an injury as bone damage, the body then tries to fix the perceived problem by adding bone to the injured area.

Bone spurs can occur after a sports injury

What Are Symptoms of Osteophytes

Depending on their location, you might not realize you have a bone spur. That is until you get an X-ray or MRI searching for another condition. Bone spurs only cause problems when they press on nerves, tendons, muscles, or other structures in your body. Bone spurs can lead to:

  • Pain
  • Pain or stiffness when trying to extend the affected joint
  • Pain accompanied by swelling
  • Partial or total loss of motion in affected joints
  • Weakness and numbness
  • Tendon and/or muscle tears

Symptoms may worsen when you exercise or move the affected joint.

Note: A bone spur diagnosis can sometimes be made through a physical examination, but is almost always confirmed by x-ray, CT scans, or MRI imaging.

Bone spurs can be diagnosed and precisely located by xray or ct scan

Osteophyte Formation

In this article, you discovered what osteophytes (bone spurs) are, how they are treated, what causes them, and their symptoms.

When you take action to treat bone spurs, you help yourself maintain a positive disposition and reduce the potential for debilitating bouts with severe pain.

Ignoring the signs and symptoms of bone spurs can lead to excruciating pain, loss of motion in affected joints, and the eventual need for corrective surgery.

Sources:
cedars-sinai.org/health-library/diseases-and-conditions/b/bone-spurs.html
my.clevelandclinic.org/health/diseases/10395-bone-spurs
nhs.uk/conditions/osteophyte/

Foot Palace Massage Spa Athens
196 Alps Rd Ste 31Athens,  GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton
2095 Highway 211 NW Suite 7BBraseltonGA 30517
(678) 963-5958

To view the original version on Foot Palace, visit: https://www.yourfootpalace.com/osteophyte-causes-symptoms-treatment/

Tuesday, October 20, 2020

Hamstring Strain Rehab

Prevent a hamstring injury from stealing your mobility and active lifestyle. Knowing how to heal from a hamstring strain/pull will help you quickly get back to your normal activities.

Hamstring muscle group in upper rear leg

yourfootpalace.com gathered information on what a hamstring strain is, symptoms, and what you can do to recover from it.

What is a Hamstring Strain?

A hamstring injury is the overexertion or overextension of hamstring muscles, resulting in a strain or tear to this group of muscles and tendons at the back of the thigh (the muscles that allow you to bend your leg at the knee). This is a very common injury in athletes and those who exercise frequently. The following are three grades of a hamstring injury:

Grade 1 – Mild muscle/tendon pull or strain
Grade 2 – Partial muscle/tendon tear
Grade 3 – Complete muscle/tendon rupture

Grade 1 injuries generally heal within a few days to 2 weeks, with rest and proper physical therapy. Grade 2 and 3 injuries may take several weeks or months to heal, with medical supervision, possible surgery, rest, and physical therapy.

Sports injury with hamstring strain

Symptoms of a Hamstring Strain

You can generally identify a hamstring strain by the following symptoms:

  • Sudden and/or sharp pain in the back of your thigh
  • You may feel a “popping” or “tearing” sensation in the back of your thigh
  • Swelling and/or tenderness develop in the injured area within a few hours
  • Bruising or discoloration may occur along the back of your leg
  • Muscle weakness
  • Inability to put weight on your injured leg

Mild or grade 1 hamstring strains can usually be treated at home. More severe strains or grade 2 and 3 (cannot bear any weight on your injured leg or inability to walk 3 or 4 steps without feeling significant pain) should be seen by your doctor or primary care physician.

Hamstring Strain Recovery

Depending on your hamstring injury’s severity, recovery may take days, weeks, or even months. When you suffer a completely torn hamstring, recovery may require several months of rest and slow rehabilitation to fully recover.

Hamstring Strain Initial Treatment

During the first 72 hours after sustaining a hamstring strain, RICE therapy should be used to care for your injury:

REST – Immobilize your leg, avoiding any/all physical activity. In situations where you must move, crutches or a cane can be used to avoid aggravating your injury.

ICE – Apply a cold pack (a frozen bottle of water thinly wrapped in a towel will also work) directly to your hamstring for +/- 20 minutes every 2 to 3 hours. Avoid applying ice directly to your skin.

COMPRESSION – Use compression garments, bandages, or both around the injured thigh to reduce swelling and movement that could result in further injury.

Hamstring and leg bandages for compression wrapping

ELEVATION – Reduce swelling by keeping your leg raised (above waist level) and comfortably supported as much as possible.

Pain relievers in the form of sports creams, gels, patches, and medicated wraps may help relieve or reduce the pain. Short-term use of oral NSAIDs, like ibuprofen, may help to reduce inflammation.

Disclaimer: Always check with your doctor or primary care physician before using any form of medication (topical or oral).

Hamstring Strain Recovery Exercises

Returning to sports activities or strenuous exercise too quickly could aggravate or worsen your injury. However, avoiding stretch and exercise for too long may result in the shrinking of your hamstring muscles and scar tissue formation around the initial injury.

For grade 1 strains, you should be able to start doing gentle stretches and mild exercises after a few days or when the pain begins to subside. For grade 2 or 3 strains, you may have to wait weeks or months (in severe cases) to begin stretches or exercises under the supervision of a physiotherapist. The following exercises will help you on your way to reintroducing load, tolerance, and mobility to the hamstrings:

Hamstring Bridge

  1. Lie on your back with your hips bent and your feet flat, lined up with your shoulders.
  2. Lift both hips from the floor.
  3. Hold the bridge position for a few seconds and return to the starting position.
  4. Walk your feet out 1 step away from your body.
  5. Lift both hips from the floor.
  6. Hold the bridge position for a few seconds and return to the starting position.
  7. Repeat steps 4, 5, and 6 two more times.
  8. Return to the original position and start again.

Hamstring therapy with bridge exercise

Hamstring Curls

  1. Lie face down with your knees straight.
  2. Lift the foot of your strained leg by bending your knee so that you bring your foot up toward your hips. If this exercise hurts, try bending your leg less.
  3. Slowly raise and lower your leg.
  4. Repeat 10 to 12 times.

Hamstring Isometrics

This exercise is identical to hamstring curls except using your foot (on your unaffected leg) to hook the affected leg and provide resistance to the curling motion.

Start with mild resistance and increase as you can tolerate it.

Hamstring Extenders

  1. Lie on your back, holding your affected thigh with both hands (use a towel if necessary).
  2. Your opposite leg remains straight.
  3. With your upper thigh in a vertical position, slowly extend your knee (bringing your foot upward). 
  4. When you feel a mild stretch, pause, and hold.
  5. Extend your knee further, pause, and hold again.
  6. Repeat this exercise in three sets of ten repetitions daily.

Note: None of the above or other recommended stretches should be painful. The gentle stretching of your hamstring is highly beneficial for recovery.

Watch this video to see how these exercises are performed.

Hamstring Injury Recovery

Physical activity and exercise should begin gradually, as you increase weight load on the affected leg without experiencing pain. The following will help you strengthen your hamstring as you recover:

Walk – Take it slow and increase your speed and distance incrementally. If you need to use a cane or crutches to walk, it is likely too soon for this level of exertion.

Ride a Bike – If you can, start with an exercise bike before moving on to a bicycle. Again, start slow and build up resistance incrementally.

Yoga – Return to or start regular yoga exercises.

Massage – As your leg heals, you may get a sense of stiffness or soreness. A gentle massage to the thigh or a reflexology massage can help these sensations subside.

Massage for strained hamstring muscles

Hamstring Strain

In this article, you discovered information about hamstring strains, identifying symptoms, and how to recover from the injury.

Knowing what to do when you pull or strain your hamstring will help you minimize the time it takes to recover from this injury.

Trying to force your way back into your regular activities after a hamstring injury can worsen the injury, severe pain, and potential surgical intervention.

Sources:
mayoclinic.org/diseases-conditions/hamstring-injury/symptoms-causes/syc-20372985
healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.hamstring-strain-rehab-exercises.bo1577
hss.edu/conditions_hamstring-injuries.asp
nhs.uk/conditions/hamstring-injury/

Foot Palace Massage Spa Athens
1720 Epps Bridge Pkwy Ste 106Athens,  GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton
2095 Highway 211 NW Suite 7BBraseltonGA 30517
(678) 963-5958

To view the original version on Foot Palace, visit: https://www.yourfootpalace.com/hamstring-strain-rehab/

Wednesday, September 16, 2020

Is It OK to Walk on a Sprained Ankle

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.

Sprained ankle with bruising requiring rest ice compression and elevation

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.

Sprained ankle with compression wrap

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

Swollen sprained ankle requiring medical attention

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
1720 Epps Bridge Pkwy Ste 106Athens,  GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton
2095 Highway 211 NW Suite 7BBraseltonGA 30517
(678) 963-5958

To view the original version on Foot Palace, visit: https://www.yourfootpalace.com/is-it-ok-to-walk-on-a-sprained-ankle/

Monday, August 17, 2020

Stiff Feet in the Morning and After Sitting

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.

Foot stiffness and pain in the morning

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).

Plantar warts caused by a virus verruca plantaris and causing foot discomfort

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 causes discomfort and pain leading to plantar fasciitis

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:

  1. 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.
  2. Slowly lean forward as far as you can as you stretch.
  3. Hold the position for 10 seconds, then relax.
  4. 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
1720 Epps Bridge Pkwy Ste 106Athens,  GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton
2095 Highway 211 NW Suite 7BBraseltonGA 30517
(678) 963-5958

To view the original version on Foot Palace, visit: https://www.yourfootpalace.com/stiff-feet-in-morning-and-after-sitting/

Monday, July 20, 2020

How To Get Rid of Sciatica Pain

If sciatica nerve pain is negatively impacting your life, you’ll be glad to hear you can keep it from robbing you of comfort, mobility, anquality of life. By knowing how to deal with sciatica, you can significantly reduce the time it takes for the pain to subside.

Sciatica is generally caused by a pinched sciatic nerve with radiating pain on one side of the body

yourfootpalace.com gathered information about what sciatica pain is, how to get rid of it, and what causes it.

What Is Sciatica Pain?

Sciatica, also called lumbar radiculopathy, is defined as pain that radiates along the path of the sciatic nerve (the largest nerve in the human body). This nerve originates from the lumbar spine, descends the lower back, vertically crosses through the buttocks (over the hips), runs down each leg, and ends just below the knees. Sciatica will typically affect only one side of your body. Common symptoms include:

  • Inflammation of the affected hip and leg
  • Radiating pain down the hip and leg
  • Pins and needles sensation
  • Burning
  • Muscle weakness
  • Numbness
  • Electric-like jolt
  • Hip pain
  • Pain when sitting, standing, or both

Sciatic nerve pain shares several symptoms with meralgia paresthetica. To understand how these conditions differ, read yourfootpalace.com/meralgia-paresthetica-symptoms-causes-diagnosis-treatment/

Sciatica Pain Relief

Relief from most sciatica pain can be found through stretches that externally rotate the hip and frequent massages. If you are familiar with Yoga, the following stretches will also be familiar to you. If not, it will take very little time to get used to them. Consider the following stretches and massages:

Reclining Pigeon Pose – This is the first of the pigeon poses used to open the hips. Begin by lying flat on your back, then:

  1. Raise your right leg up, bent at the knee to form a right angle, and clasp your hands behind the thigh to hold your leg in place
  2. Raise your left leg with your foot flat on the floor, placing your right ankle upon your left knee
  3. Hold the position for a minimum of 30 seconds
  4. Repeat the stretch with the left leg

Sciatic nerve pain relief using the reclining pigeon yoga pose

This pose helps to stretch the piriformis muscle, which can become inflamed, press against the sciatic nerve, and cause pain.

Sitting Pigeon Pose – For this and the following pigeon pose, you may want to work with a physical therapist until you are comfortable with them on your own. Begin by sitting on the floor with your legs stretched straight out in front of you, then:

    Sciatic nerve pain relief using the sitting pigeon yoga pose

  1. Bend your right leg outward, resting your right ankle on top of your left knee
  2. Slowly lean forward and allow your upper body to descend toward your thigh.
  3. Hold the position for 30 seconds
  4. Repeat the stretch with the left leg

This stretch targets the lower back and glutes. If you feel that you need back support for this stretch, begin by sitting with your back to a wall or your sofa.

Forward Pigeon Pose – For this pose, kneel on the floor on your hands and knees, use a mat to cushion your knees, then:

  1. Lift your right leg and move it forward on the ground in front of your body. Your left leg should be on the ground, horizontal to the body. Your right foot should be in front of your left knee with your right knee to the right.
  2. Stretch the left leg out behind you on the floor, with the toes tucked under your foot.
  3. Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Breathe in and sit up straight with your hands on either side of your legs.
  4. While exhaling, lean your chest forward over your left leg. Support as much of your weight as possible with your arms
  5. Repeat the stretch with the left leg

Watch the following video demonstrating the forward pigeon pose.

Seated Piriformis Stretch – For those who have found extreme difficulty in doing floor stretches, here is one you can do in a chair:

  1. Sitting in a chair with your back straight, cross your sore leg over the knee of your other leg
  2. While keeping your back straight, bend your chest forward
  3. If you don’t feel pain, bend forward a little more
  4. Hold this position (as far forward as you can go) for about 30 seconds
  5. Repeat the stretch with your other leg

Watch this video to see a variation of this stretch.

Massage – One of the most beneficial results of having a massage is the relief from tension and discomfort caused by pinched or compressed nerves. The following techniques may help you overcome the debilitating pain of sciatica:

  • Reflexology (uses pressure points in the hands and feet to effectively treat the pain and relieve the compression or irritation on the sciatic nerve)
  • Neuromuscular (combines deep tissue pressure and friction)
  • Swedish (uses flowing, kneading movements)
  • Hot Stone (uses heated stones to promote relaxation and ease tense muscles)
  • Myofascial Release (relieves pain stemming from your myofascial tissues)
  • Deep Tissue (slow strokes with deep finger pressure)

Note: While experiencing severe or debilitating pain, it is highly recommended to consult your primary care physician and physical therapist before resuming a regular fitness schedule. Some repetitious exercises may exacerbate the pain and discomfort caused by sciatica.

What Causes Sciatica?

Sciatica occurs when the sciatic nerve is pinched. The following are some of the conditions that frequently lead to sciatica:

  • Blood clot
  • Pregnancy (causes pressure and stress on the pelvic region, hips, and lower back)
  • Herniated or ruptured disk (can compress the sciatic nerve)
  • Bone spur (on your vertebrae)
  • Tissue or tumor growth (can compress the sciatic nerve)
  • Spinal stenosis (narrowing of the spinal column)
  • Degenerative disc disease (conditions or medications that weaken vertebrae)
  • Spondylolisthesis (when a vertebra slips forward)
  • Osteoporosis (weakening of the bones)
  • Piriformis syndrome (the inflammation of the piriformis muscle located in the buttocks)

Some of the common risk factors include:

  • Obesity
  • Occupation
  • Diabetes
  • Bad Posture
  • Prolonged sitting
  • Physical inactivity

Sciatic nerve pain caused by obesity and poor posture

Regular exercise and proper sitting posture are two of the ways you can protect your back and potentially prevent sciatica.

Read more about posture at yourfootpalace.com/how-to-make-good-posture-habit/

Sciatica Treatment

Most people can recover from sciatica without medical treatment. However, sciatica can potentially leave you with permanent nerve damage. Seek immediate medical attention if you:

  • Have a high fever
  • Feel weak in the affected leg
  • Lose feeling in the affected leg
  • Lose bladder or bowel function
  • Have a recurrence of sciatica (after successful treatment)
  • Develop back pain and have a history of cancer

Note: The majority of treatment for sciatica pain is nonsurgical. That said, it is strongly recommended that you and your primary care physician develop a plan for recovery (including over-the-counter pain medication and physical therapy). All while eliminating potentially grave contributors to your condition.

Getting Rid of Sciatica Pain

In this article, you discovered what sciatic nerve pain is, stretches to alleviate it, what causes it, and when to seek medical attention.

By using simple stretches and knowing when to seek medical help, you can avoid permanent nerve damage and chronic pain caused by sciatica.

Allowing sciatic nerve pain to go unchecked or untreated may result in the unnecessary prolonging of suffering and, in worst-case scenarios, permanent nerve damage with chronic pain.

Sources:
mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435
health.harvard.edu/blog/taming-pain-sciatica-people-time-heals-less-2017071212048
cedars-sinai.org/health-library/diseases-and-conditions/s/sciatica.html
urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P01382

Foot Palace Massage Spa Athens
1720 Epps Bridge Pkwy Ste 106Athens,  GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton
2095 Highway 211 NW Suite 7BBraseltonGA 30517
(678) 963-5958

To view the original version on Foot Palace, visit: https://www.yourfootpalace.com/how-to-get-rid-of-sciatica-pain/