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Ankle Pain: Posterior Tibial Tendonitis

Ankle Pain: Posterior Tibial Tendonitis
This tendon also helps maintain the arch of the foot.The posterior tibial tendon allows one to initiate a single leg toe rise from a position of a single leg stance.What are the symptoms?

Usually posterior tibial tendonitis is characterized by pain during activity near the medial side of the ankle that radiates to the arch of the foot.Over time the tendon can tear referring the pain to the lateral side (outside)due to the loss of the ability of the foot to maintain the arch causing the fibula (bone on the outer side of the ankle) to abut the calcaneus (heelbone).
What initially causes posterior tibial tendonitis?

The initial cause is not exactly known, however obesity, overuse, different forms of arthritis and trauma can lead to posterior tibial tendonitis.

How is posterior tibial tendonitis diagnosed?

Posterior tibial tendonitis is diagnosed by physical exam by a trained physician.Usually pain along the course of the tendon and resistance testing against contraction of the posterior tibial muscle is enough to diagnose this entity.As the problem progresses, X-ray and MRI can be beneficial in assessing the severity of the tendonitis.Routine labs are not beneficial to diagnose posterior tibial tendonitis, but can help to identify other potential causes of ankle pain.

What is the treatment?

Usually the treatment is conservative including rest from strenuous or precipitating activities.

The following link contains great information on treating tendonitis.

Physical therapy (PT) can also be ordered to strengthen and stretch the muscles and soft tissues around the ankle.Also, certain additional treatments may be administered by PT including orthotics to help alleviate the pain experienced by the patient.In addition, oral non-steroidal anti-inflammatory medications can help alleviate the symptoms.

More Information: Read about sports injury treatment using the P.R.I.C.E. principle - Protection, Rest, Icing, Compression, Elevation.

Failure to respond to months of non-surgical conservative management leaves surgical treatment as an option.The operative procedure depends on the severity of the stage of the disease.Both soft tissue and bony procedures can be performed by an orthopaedic surgeon to treat the problem.

What should a patient do if he/she suspects a diagnosis of posterior tibial tendonitis?

As with any medical condition, one should consult a physician if he/she is having any of the aforementioned symptoms.

If you suspect that you have posterior tibial tendonitis, it is critical to seek the urgent consultation of a local sports injuries doctor for appropriate care. To locate a top doctor or physical therapist in your area, please visit our Find a Sports Medicine Doctor or Physical Therapist Near You section.
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Jones, DC.Tendon Disorders of the Foot and Ankle.J Am Acad Orthop Surg 1993; 1: 87-94.

Beals TC, Pomeroy GC and Manoli, A.Posterior Tibial Tendon Insufficency: Diagnosis and Treatment.J Am Acad Orthop Surg 1999; 7:112-118.

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Bunions :: Diagnosis & Treatment Information

Bunions :: Diagnosis & Treatment Information

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A bunion is a structural change in the foot, resulting in a bone deformity at the great toe joint. The 1st metatarsal (seen in the picture below) moves medially, towards the center line of the body and the great toe moves laterally, or abducts, towards the small toes. This movement causes a bump to form at the great toe joint. The great toe joint is also called the metatarsal phalangeal joint or 1st MPJ. The great toe, also known as the hallux, has two bones in it, the proximal phalanx, closer to the metatarsal bone and the distal phalanx, near the toenail. In most bunion cases there is also rotation (valgus rotation) occuring, hence the long medical name hallux abducto valgus. There may be some bone growth at the big toe, but the bump is mostly from the movement of the metatarsal bone. The movement of the bones occurs gradually over time in response to abnormal motion of the foot, abnormal position of the foot, abnormal tendon pull or tight, narrow shoes. Below is a diagram of a bunion and X-rays of two bunions. Mouse over the X-rays to see the outline of the bones.

Diagram of a bunion deformity labeled
X-ray of bunion deformity labeled
Bunion X-ray with toe ring


In general it takes a few years for the great toe to move towards the small toes. (In some cases of trauma, this can happen much more quickly). Most people notice the bump on their foot or notice that their big toe has moved before they notice any pain. The typical complaint of pain is a deep, dull, "in-the-joint" pain. Some experience pain on the top or the side of the toe from shoe pressure. Others experience dull, achy pain after walking, or sharp pain with walking in certain shoes. There can be a grinding pain and stiffness is fairly common. The type of pain depends on the person, what stage the bunion is in, the activity level and the shoe type. Some individuals never develop pain, despite having severe bunion deformities. In the X-rays pictured above, the bunion on the right looks like it would be much more painful. But, the individual on the left was actually experiencing more pain at the time of the X-ray. (The X-ray on the right shows a toe ring on the 2nd toe).

Bunion Treatments

There are no effective measures which will prevent bunion development, but they are a few conservative treatments which may help slow the progression of a bunion and some treatments which can minimize the pain. Custom made orthotics can place the foot in the appropriate position and help remove abnormal tendon pull on the bunion, slowing progression. Custom orthotics tend to be the most effective in individuals with flexible feet and abnormal pronation. Wider shoes, particularly with a wide toe box, will decrease the pressure on the great toe and may eliminate pain and slow progression. Rigid shoes with a rocker type sole can eliminate pressure on the forefoot and the great toe joint, minimizing pain when walking. Bunion night splints will not slow progression nor change the structure or shape of the bunion, but may help eliminate pressure type pain while sleeping or walking.

Bunion Surgery

Surgery is only recommended when there is pain which limits daily activities. This means that the pain limits your ability to do your job, your house work, your hobbies or your exercise routine. If the pain is rare or there is no pain, surgery is generally not recommended.

Crossover Hammertoe PictureThere are exceptions of course, and when the bunion deformity is severe and causing open sores or a patient is diabetic and there is concern for ulcer development, surgery may be recommended, even if there is no pain. Another instance may be when the great toe has moved under the 2nd toe and is causing the 2nd to pop up into a hammertoe. If the hammertoe is causing pain or problems, then the bunion must also be addressed. Cosmetic bunion surgery is not recommended.

The most common type of bunion surgery is surgery at the great toe. This involves breaking the metatarsal bone (called an osteotomy), moving it and stabilizing it with a screw. Not all surgeons use a screw, some use staples or wires. The goal is to move the head of the metatarsal bone over (laterally) in the direction of the small toes. A tendon is cut in between the great toe and the 2nd toe, to release the great toe and allow it to align with the metatarsal. Other ligaments and some of the joint capsule might also be released to allow the great toe to come back into alignment.

Bunion surgery drawing before and after showing tendon release and screw placement

Chevron osteotomy made in a bunion surgeryThe "V" cut in the bone is called a Chevron osteotomy. It is one of the most common bunion procedures. The "V" cut is made instead of a straight cut, because it is more stable. There are many variations of this type of osteotomy.

Below are bunion x-ray images before and after surgery. A line is drawn through the center of the metatarsal and the phalanx of the big toe. These lines give an idea of the difference in angle of the bunion deformity before and after surgery.

Bunion X-ray with lines in the hallux and metatarsal
Bunion Surgery diagram with lines drawn in the hallux and metatarsal

Post-op bunion surgery with the screw and sesamoid outlinedIn the picture to the right, the screw placement is more visible and it is easy to see how the joint surface at the great toe joint has lined up.

Most people want to know what the two "blobs" are by the big toe and wonder if they are normal. These are called sesamoid bones. These two bones sit under the big toe joint and act like ball bearings, allowing the tendons to move the big toe up and down smoothly over the metatarsal while walking. The sesamoids bones can contribute to the bunion deformity and in some cases one of the sesamoids is removed during surgery if the surgeon feels it is contributing to the deformity. Mouse over to see the outline.

Bunion surgery foot wrapped with guaze and cobanAfter surgery, the foot is generally wrapped in guaze and Coban(TM). Coban(TM) self-adherent wrap is flexible, elastic and adheres to itself and is commonly used by podiatrists. It is necessary to be in a surgical shoe for 3-6 weeks, depending on the type of surgery that has been done. As seen in the picture to the left, there is bruising on the toes. This is very common after bunion surgery and is considered normal. The bandages are initially changed at about 3-5 days after the surgery to check for signs of infection (redness, swelling and pain out of proportion are signs of infection). The stitches (if they are not absorbable) are removed at 10-12 days. Most people are back in a regular shoe between 4-6 weeks, but full recovery and a return to normal activities can take a number of months.

Tailor's Bunion

A tailor's bunion is also a structural change in the foot. The result is a bony deformity at the 5th metatarsal phalangeal joint. The 5th metatarsal moves laterally and the 5th toe moves medially, as seen below. The movement results in a structural change and causes a bump to form on the outside of the foot. The bump may be due to an enlarged bone or bone spur, as seen to the right. Like bunions, tailor's bunions may take a few years to develop. Generally the pain is deep, dull and achy, but the pain can be sharp with walking. The pain is usually worsened with shoe pressure. Another name for a tailor's bunion is a bunionette.

Tailor's bunion diagram labeledThe treatments are very similar to bunion treatments. Addressing the cause of the tailor's bunion development is important. Faulty foot mechanics may have contributed to the devlopment and orthotics may be necessary as part of the treatment. If the bump is from a bone spur and/or bursa, simple padding or shoe modifications may help. But, surgery to remove the spur may be necessary. It is much more common to remove part of the bone on the outside of the metatarsal (exostectomy) on tailor's bunions, than it is to do this procedure on the 1st metatarsal, for a bunion. If the 5th metatarsal has moved out enough, a chevron type osteotomy can be performed to move the head of the metatarsal bone back into place. Mouse over the diagram to the left to see the area identified and labeled.

Bunion Hypermobility

Bunion Diagram of motion originating at the 1st metatarsal cuneiform jointAlthough the procedure described above might be the most well known type of bunion surgery, it is not the only type of bunion surgery. Bunions which are much more severe or are associated with excess motion (hypermobility) require more advanced procedures. The procedure should address the problem. In most cases, the problem is excess mobility of the first ray. Although there is a large bump on the side of the foot, the real problem is the mobility of the 1st ray. Mouse over the image to the right to see the motion in the foot which contributes to the development of a bunion.

Hypermobility of the first ray of the foot contributing to a bunion deformityThe 1st metatarsal moves up and towards the midline of the body when the calf muscles are tight and there is overpronation. The images to the right demonstrate the motion of the 1st metatarsal toward the midline of the body as the hallux (great toe) moves toward the lesser toes. It's important to note where the motion is originating, which is at the midfoot area, not the toe area. Mouse over the image to the left to see the elevation of the 1st ray which is common in bunion hypermobility.

Surgical Correction: A common procedure to repair a bunion with hypermobility is to fuse the joint where the excess motion originates. In the

Diagram of how a bunion lapidus procedure is performed
Bunion diagram Lapidus procedure with screw placement
Bunion diagram AP view lapidus procedure

Bunion diagram of Lapidus procedure with screw placement AP view
The radiographs to the right show the pre-operative and post-operative views of this procedure. The X-ray on the far left shows a severe bunion deformity. The X-ray on the right shows the after surgery view. The screws used to fuse the hypermobile joint (so there will be no more excess motion) are visible in the X-ray. The procedure shown here also involved correcting hammertoe deformities, which commonly occur with bunions.
Bunion X-ray Pre and Post Lapidus Procedure

When there is instability in the midfoot, a joint in the middle of the foot may be fused. The procedure shown above shows the base of the 1st metatarsal fused to the 1st cuneiform. The toes have been straightened at the same time.

Other procedures to address the structural problems in the foot could involve further bone fusions and tendon transfers, with the use of screws, pins, plates and anchors. The recovering time after a more advanced bunion surgery is longer and usually involves a cast and crutches for 6-10 weeks, depending on the surgery.

Regardless of the surgery, the healing process can take 6 months and up to a year for full recovery. During this time there is generally some swelling and stiffness in the joint. Much of the pain and swelling after surgery is dependent on how well the patient follows instructions. Those who don't ice and elevate and find themselves on their feet immediately, generally have more swelling, more pain and a longer recovery period.

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last updated 6/24/10

Disclaimer: The advice on this website is not intended to substitute for a visit to your health care provider. We will not be held liable for any diagnosis made or treatment recommended. Consult your doctor if you feel you have a medical problem.

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Bunions (Hallux Abducto Valgus)

Bunions (Hallux Abducto Valgus)

Even though bunions are a common foot deformity, there are misconceptions about them. Many people may unnecessarily suffer the pain of bunions for years before seeking treatment.

What is a Bunion?Bunion

A bunion (also referred to as hallux valgus or hallux abducto valgus) is often described as a bump on the side of the big toe. But a bunion is more than that. The visible bump actually reflects changes in the bony framework of the front part of the foot. The big toe leans toward the second toe, rather than pointing straight ahead. This throws the bones out of alignment - producing the bunion's "bump."

Bunions are a progressive disorder. They begin with a leaning of the big toe, gradually changing the angle of the bones over the years and slowly producing the characteristic bump, which becomes increasingly prominent. Symptoms usually appear at later stages, although some people never have symptoms.

Bunions are most often caused by an inherited faulty mechanical structure of the foot. It is not the bunion itself that is inherited, but certain foot types that make a person prone to developing a bunion.

Although wearing shoes that crowd the toes won't actually cause bunions, it sometimes makes the deformity get progressively worse. Symptoms may therefore appear sooner.

Symptoms, which occur at the site of the bunion, may include:

Pain or soreness
Inflammation and redness
A burning sensation
Possible numbness

Symptoms occur most often when wearing shoes that crowd the toes, such as shoes with a tight toe box or high heels. This may explain why women are more likely to have symptoms than men. In addition, spending long periods of time on your feet can aggravate the symptoms of bunions.



Bunions are readily apparent - the prominence is visible at the base of the big toe or side of the foot. However, to fully evaluate the condition, the foot and ankle surgeon may take x-rays to determine the degree of the deformity and assess the changes that have occurred.

Because bunions are progressive, they don't go away, and will usually get worse over time. But not all cases are alike - some bunions progress more rapidly than others. Once your surgeon has evaluated your bunion, a treatment plan can be developed that is suited to your needs.

Non-Surgical Treatment

Sometimes observation of the bunion is all that's needed. To reduce the chance of damage to the joint, periodic evaluation and x-rays by your surgeon are advised.

In many other cases, however, some type of treatment is needed. Early treatments are aimed at easing the pain of bunions, but they won't reverse the deformity itself. These include:

Changes in shoewear. Wearing the right kind of shoes is very important. Choose shoes that have a wide toe box and forgo those with pointed toes or high heels which may aggravate the condition.
Padding. Pads placed over the area of the bunion can help minimize pain. These can be obtained from your surgeon or purchased at a drug store.
Activity modifications. Avoid activity that causes bunion pain, including standing for long periods of time.
Medications. Oral nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may be recommended to reduce pain and inflammation.
Icing. Applying an ice pack several times a day helps reduce inflammation and pain.
Injection therapy. Although rarely used in bunion treatment, injections of corticosteroids may be useful in treating the inflamed bursa (fluid-filled sac located around a joint) sometimes seen with bunions.
Orthotic devices. In some cases, custom orthotic devices may be provided by the foot and ankle surgeon.

When Is Surgery Needed?

If non-surgical treatments fail to relieve bunion pain and when the pain of a bunion interferes with daily activities, it's time to discuss surgical options with a foot and ankle surgeon. Together you can decide if surgery is best for you.

A variety of surgical procedures is available to treat bunions. The procedures are designed to remove the "bump" of bone, correct the changes in the bony structure of the foot, and correct soft tissue changes that may also have occurred. The goal of surgery is the reduction of pain.

In selecting the procedure or combination of procedures for your particular case, the foot and ankle surgeon will take into consideration the extent of your deformity based on the x-ray findings, your age, your activity level, and other factors. The length of the recovery period will vary, depending on the procedure or procedures performed.

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Causes, Symptoms & Diagnosis

Putting up with the pain from plantar fasciitis in the hope that it will abate naturally is unwise. Whilst plantar fasciitis can be a fairly minor foot condition, soldiering on without treatment can lead to the condition becoming more severe. In addition to this, leaving the condition untreated may also lead to other problems such as knee, hip and back strain, as when suffering from pain in the feet, the walking gait changes, which puts the rest of the body out of kilter. The posture is altered, which can lead to all manner of joint and muscle problems.

Plantar fasciitis is inflammation of the plantar fascia. It is one of the commonest causes of heel pain and can be quite debilitating. It is commonly caused by over pronation, or rolling inwards of the foot during motion. Whilst some degree of pronation is perfectly normal during walking, and most people do it to some extent, a few people over pronate during motion. This action puts excessive stress on the plantar fascia, the long foot ligament running underneath the arch, causes minute tears or rips to develop in the plantar fascia, which become inflamed and painful as the foot is used

Stretches for plantar fasciitis requires holding onto a countertop or table and squatting down slowly with the knees bent. The heels of both feet must be kept in contact with the floor while squatting. After 10 seconds, straighten up and relax. The stretch is felt as the heels start to raise off the ground. Repeat this exercise 15-20 times. Stretching the Achilles tendon requires leaning into a wall. Place one leg back behind the other leg. Keep the back knee straight with the heel on the ground while bending the front knee. Again, after 10 seconds, straighten up and relax. Repeat this exercise 15-20 times with both legs.

Inappropriate footwear is the No. 1 cause of plantar fasciosis. Footwear that possesses toe spring and a tapered toe box holds your big toe in an adducted and extended position. In this position, your abductor hallucis muscle—the muscle responsible for moving your big toe away from your foot’s midline—pulls on a foot structure called the flexor retinaculum and may restrict blood flow through your posterior tibial artery, the vessel that carries blood to the bottom of your foot. Tissues in the sole of your feet begin to degenerate as blood supply to this area is decreased.

Surgery carries the risk of nerve injury, infection, rupture of the plantar fascia, and failure of the pain to improve. 13 Surgical procedures, such as plantar fascia release, are a last resort, and often lead to further complications such as a lowering of the arch and pain in the supero-lateral side of the foot due to compression of the cuboid bone 14 An ultrasound guided needle fasciotomy can be used as a minimally invasive surgical intervention for plantar fasciitis. A needle is inserted into the plantar fascia and moved back and forwards to disrupt the fibrous tissue. 15plantar fasciitis shoes

For plantar fasciitis, the two most important things to consider in selecting the right sneaker are the construction and fit. To be effective in helping to reduce the pain and swelling in the heel and arch, the sneaker must be provide shock absorption in the heel, good support in the heel and along the arch, and promote proper foot position. The fit should not be snug, and should instead provide a roomy toe box to help reduce the chance of more foot complaints like bunions occurring. When laced up, you should feel no pressure points on any part of the foot.

When the plantar fascia, or the thick tissue in the bottom of the foot that connects the heel to the toes, becomes overstretched, it becomes inflamed. This condition is known as plantar fasciitis. This inflammation makes it difficult to walk and perform certain movements of the foot. It may be caused by shoes with poor support; sudden weight gain; long distance running, especially downhill or on uneven surfaces; or a tight Achilles tendon. People whose feet have a high arch or are flat footed are also prone to plantar fasciitis. You Might Also Like Symptoms.

Strengthening programs should focus on intrinsic muscles of the foot. Exercises used include towel curls and toe taps. Exercises such as picking up marbles and coins with the toes are also useful. To do a towel curl, the patient sits with the foot flat on the end of a towel placed on a smooth surface. Keeping the heel on the floor, the towel is pulled toward the body by curling the towel with the toes. Next, the process is reversed, and the outside four toes are repetitively tapped to the floor while keeping the big toe in the air.

Patients try various remedies for the treatment of plantar fasciitis. Surgery is only the last option. PF insoles are proven to work for several people. Insole treatment is now considered a long-lasting solution to PF and various other foot related problems. Insoles very gently reposition your feet by acting on the arches. A good arch support is fitted inside your shoe according to a prescribed plan of use recommended by your podiatrist. Over a period of time, the arch supports become gentler which helps in the healing process. With the progression of the therapy, the focus is on maintaining the right alignment instead of changing it.

After stretching the related or connected parts of the plantar fascia, you can now head to a cross leg stretch that actually focuses on the arch of the foot. To do such a plantar fasciitis stretches, you need to sit down on a comfortable surface. Take one leg, bend it and place it on top of the other foot, currently stretched. Pull your toes up and hold the back of the foot with the other hand. Feel the stretching of the back of the feet. This directly applies a stretching pressure on the plantar fascia and can be very good in keeping it in good shape.plantar fasciitis relief

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The ABC'S Of Feet Agony

Plantar warts are another common painful condition. They grow on the plantar or bottom part of the foot. They are found in areas where the most pressure is applied such as the heel and ball of the foot. Although plantar warts will go away in their own time they should be treated with an over the counter remedy to lessen the painful symptoms they bring with them. Plantar warts cause pain with walking They will also spread to others area with the same type of skin. They are common issues in those with feet pain.

The way shoes are laced can be important for preventing specific problems. Laces should always be loosened before putting shoes on. People with narrow feet should buy shoes with eyelets farther away from the tongue than people with wider feet. This makes for a tighter fit for narrower feet and looser for wider. If, after tying the shoe, less than an inch of tongue shows, then the shoes are probably too wide. Tightness should be adjusted both at the top of the shoe and at the bottom. Where high arches cause pain, eyelets should be skipped to relieve pressure.

Foot pain in the heel is a common foot problem and disorder experienced during middle and old age. Our foot carries all the human body weight so when we perform any activities the heel area, with the heel bone (calcaneus - the largest bone in the foot), often supports most of the weight. About 80 percent of the foot's stability is provided by the arch area joint locking mechanisms when the foot absorbs the weight of the body during walking or running. The plantar fascia and muscles, tendons, and ligaments provide the other 20 percent.foot pain icd 9

One explanation for the incredible intricacy of the foot is that it is rather small compared with the rest of the body. It is only a few inches bigger than the hand, and yet, could you imagine walking around all day on your hands? The impact that each and every step has on the foot Bunions boggles the mind. It is said that the force of a single step is about fifty percent greater than that person's total body weight. So, if you weigh two hundred pounds, you are putting three hundred pounds of pressure on your foot each time you take a step. No wonder we need shoes!

Usually heel pain occurs due to extreme sprain or in some cases it can cause from a trauma to the heel. Your heel is that part of the body which touches the ground in the course of walking. When you are walking, it is your heel bone that is more likely to stress. The most common reason of heel pain or spurs is a condition called plantar fasciitis. When the plantar fascia (a band or group of fibrous tissue) that runs under the foot and forms your arch is turned out to be inflamed this condition is called plantar fasciitis.

Sport activities contribute significantly to side of foot pain with athletics and gymnastics being top of the list. There are two distinctive fractures than can cause intense side of foot pain and these are March fractures and Stress fractures. March fractures result from undertaking vigorous physical activity without the correct warm up procedures or when a person undertakes extreme exercise outside of their normal everyday activities. Stress fractures normally result from repetitive and excessive strain over a given period of time. From the onset of any side of foot pain , first treatment is to simply remember RICE. This stands for rest, ice, compression and elevation.

A hot and cold foot treatment can help in easing sudden foot pain To do this, fill a bucket with hot water and another bucket with cold water. Soak your feet in the cold water for a few minutes and then soak them in hot water. Alternate between hot and cold water soaks for a few times and finish with a cold water soak. The hot water dilates the blood vessels in your feet and the cold water constricts it. This compress will help in boosting the blood circulation, giving you relief from foot pain.

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Why use Height Increasing Inserts

heel lift insoles for heightDo you often want to be taller and are not happy with the height that you are? You may have tried a lot of different products and techniques to try to grow taller and if you are ready to try something that really works, you can find shoe insoles that will make you look inches taller, all without having to take any kind of supplement or other procedure that is designed to make you look taller. The insoles that you can try are called the Levitator shoe lifts, and they are made to easily fit into your shoes without being able to notice that they are there.

The Yoko / Kimi shoe pads are designed to have raised tabs at specific places that, with each step you take, will exert pressure on certain acupressure points to stimulate the production of human growth hormone (HGH for short), which is a hormone that is believed to be responsible for height increase. The more you wear them, the more effective they tend to be. The downside of these products is that while some people have vouched for their effectiveness in increasing height, walking with these inserts for too long can cause blisters or bleeding on your soles. Insoles To Increase Height.

A foot x-ray is the only way to properly diagnose this condition. With an x-ray, your doctor can confirm that a heel spur has developed. Treatments vary from elevating the foot to much more serious solutions like foot surgery. Many people are able to lessen inflammation by applying gentle heat to the heel. By increasing the circulation, the blood vessels dilate and the pain lessens. Many people discover that simply wearing orthotics can provide significant relief. These devices provide additional arch support and can help correct over-pronation. By reducing the stress on the Plantar Fascia, the tissues in the foot are allowed to heal properly.

One way to help prevent heel spurs is stretch the foot and calf before strenuous exercise. By stretching these tissues, you create more flexibility which lessens the likelihood of plantar fascia stress. It is also essential to wear shoes that fit properly and provide ample arch support and cushioning to the foot. Arch support insoles are a smart addition to any shoe to help eliminate any abnormal stress on the Plantar Fascia, which could lead to heel bone spurs. Being mindful of our feet is a very important step in staying healthy. Healthy feet are a critical component to our long-term health.

Most people experience pain on the heel when they wake up in the morning and begin to walk. There is less pain and stiffness after a while; however, the pain may increase during the day. The pain can occur when you stand or sit for a long time too. The illness is caused when there is strain on the ligament that provides support to the arch. Tiny ligament tears are caused when there are repeated strains resulting in swelling and pain. Continued stretching of the plantar fascia can result in heel spur which is a bone-like development on the heel. Flat feet or high arches can be a cause.

No one can imagine his/her life without feet because it is the important part of our body. Foot care is very necessary in our life. The heel lift have been popular in the market can be attributed to the fact that the majority of the consumers has come to know using this kind of shoe embellishments as an enormous way to treat the most common foot problems. Unbelievably, using shoe insoles has proved to be the best way for people to evade foot pain and other structural defects. You can easily find shoe inserts for various kinds of occasion like for official purpose, sports day, weddings and casual wear.

There are some very simple things you can do for heel pain. If you are a runner or do high impact aerobics , cut back on your workouts, at least temporarily. Ask your doctor about using inserts for your shoes called orthotics that help support your feet. If you are overweight, try losing a few pounds to relieve some of the pressure on your feet. If you have to stand for long periods of time, place some type of padding on the floor where you are standing. This helps to provide a cushion to lesson your heel pain.

It is important that you choose the correct type of shoe inserts if you wish to rid yourself of this condition. That means that you must buy inserts that are placed near the area of the toes and it opposed to the other parts of the feet. Consult with medical experts in order to find out which types of insert will work best for you. People suffer from foot problems in our lives because of several reasons such as wearing wrong size shoes , from normal wear and tear, due to some injury, or some kind of skin disease.

These arch supports are generally available over the shelf and can be bought either online or offline depending on the choice of the person. Ideally, these come in form of shoe insoles, which can replace the existing show insoles of your sports shoes The other problem that needs to be taken a look at is how the shape of the leg changes when the person walks, the height of the arch of the leg also goes up and down with the motion. The arch support that is bought should be able to provide this required dynamic support that the feet needs.

Quality orthotics can last for more than one year, and many can last for 5 long years. The lifespan of an orthotic insole depends on the material it’s made of and how often you use it. Hard plastic insoles are more durable than the soft ones, lasting for 3-5 years. Soft plastic or foam orthotics may only last for a year. As mentioned, your lifestyle affects the life of your orthotic insoles. Your shoe inserts can last for more than three years if you are an average walker. Athletes will have to replace their inserts every year.

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Why use Increase Height Inserts

heel lift inserts for leg length discrepancyIf you have tried other kinds of insoles or lifts before but have found that they are noticeable and not comfortable to wear, the Levitator shoe lifts are something that you should try if you want to increase your height. They are designed to easily fit into your shoes and provide you with comfort while making you look taller. You can increase your height easily when you find the right kind of insoles to use. You can buy the insoles and shoe lifts online and have them ready to use.

The Yoko / Kimi shoe pads are designed to have raised tabs at specific places that, with each step you take, will exert pressure on certain acupressure points to stimulate the production of human growth hormone (HGH for short), which is a hormone that is believed to be responsible for height increase. The more you wear them, the more effective they tend to be. The downside of these products is that while some people have vouched for their effectiveness in increasing height, walking with these inserts for too long can cause blisters or bleeding on your soles. Insoles To Increase Height.

Plantar Fasciitis is irrevocably tied to heel pain since this condition is simply an inflammation of a piece of tissue that originates at the heel and ends at the toes called the plantar fascia. This forms the arch of your foot and essentially stretches along the soles of your feet. The size of the plantar fascia hence determines the size of the arch of your foot; a long plantar fascia results in a low arched foot (commonly referred to as flat feet) while a short plantar fascia results in a high arched foot. The disease plantar fasciitis is simply a deposit of calcium in the plantar fascia which causes inflammation.

While buying shoes for yourself, make sure that you don't make the decision on the visual appeal of the shoes. Buy shoes that not only fit you well, but also have other added features enabling improved arch support. If you are looking for a cheaper alternative, you could even buy good quality orthotic shoe inserts. It is also essential that any structural foot abnormality one may be suffering from is considered while one goes shopping for footwear. One can check out custom-made orthopedic shoes that are specifically designed as per one's size. There is a great need to provide support to all parts of the foot.

If you are in search of inserts for kids, then you can consult the doctor and buy Spenco Total Support Gel - Arch Support Insoles. These supports are made of special thermoplastic gel and they also have special forefoot impact zone. These are metatarsal arch supports that provide stability and support to arches and heel of the kids. The best thing about these arch support insoles is that they have unique 3 pod cushioning system that are shock absorbent. However, all this is only possible when you will select shoes, slipper or sandals with arch supports that fits the exact foot size of the kids.

Stiff sole- the sole of the shoe needs to be stiff to resist foot collapse. Many shoes are highly flexible, and this does not help stabilize a flat foot. When examining a shoe for purchase, try to bend the sole of the shoe. If it bends towards the middle of grow taller the shoe, then the shoe is too flexible. If the sole bends near the toes or the ball of the foot, then the shoe will be more supportive. Also, try to twist the shoe. Grab the front and back of the shoe and try to twist and wring it like a drying towel.

KURU shoes are specially formed with custom orthotics that are proven to address many foot conditions to help you rediscover healthy movement. Through our innovative KURU SOLE technology, our built in orthotics provide a custom fit for your own unique foot. Medical-grade, heat responsive foams built into the footbed adapt to the natural shape of the foot when you move for natural comfort, and outstanding performance. KURU shoes are durable and proven to meet your everyday needs. Lacking arch support? KURU provides some of the world’s most comfortable arch support shoes that fit your feet like a glove.

The insole is a part of the shoe on which the foot rests. Nowadays, most of the insoles are removable. Insoles in shoes can not only add to the comfort of the user, but also are used to relieve heel pain. Many different types of insoles are manufactured keeping in mind the comfort factor. These are made for specific purposes like running, exercising, walking, etc. Depending on the activity that a person is intending to do, the insoles of varying thickness and comfort levels can be used. The following article provides more information on the insoles made for common heel problems like flat feet and plantar fasciitis.

While you are carrying out rigorous activities like running, jogging, fast walking and playing games, it would be great for you to insert shoe insoles in your shoes You will see that shoe insole is a term which is used for arches as well as cushion supports which can be inserted inside any shoe that you desire to wear. The insoles come in myriads of different options which can be used for different purposes. The main function of the insole is to provide a comfortable cushioning to your foot. They create a shock absorbent and soft surface that helps you in doing rigorous activities without feeling pain or discomfort.

Apple cider vinegar is an effective home remedy. Dip a cotton towel or cotton bandage in apple cider vinegar, fold it up and place it on your heel. Secure the towel or bandage in place with tape. Wear it regularly for a few days. Make a mixture of apple cider vinegar, molasses, and baking soda and rub it on your heel spur. Applying ice to the heel and massaging the area with coconut oil are also good home remedies. A best way to reduce the pain and discomfort associated with this bony growth is to immerse your feet in a warm bath of Epsom salts.

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Sit down, relax ... and let's go bra shopping! | Ipswich Queensland Times

Ipswich Queensland Times

Topics: gen y girl,jill poulsen,opinion

Sit down, relax ... and let's go bra shopping!Comments (5)>>Jill Poulsen - The QT's Gen Y Girl23rd Jan 2014 12:00 PM
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Related Items >> You ladies are legends to me! >> You know them - four folks who ruin your retail experience >> New Year's resolutions don't carry any weightJill Poulsen - The QT's Gen Y GirlJill Poulsen - The QT's Gen Y Girl Claudia BaxterNOT READY: Sales assistants have a knack for opening the change room curtains at the worst possible time.NOT READY: Sales assistants have a knack for opening the change room curtains at the worst possible time. Diego Cervo
MARILYN Monroe said give a girl the right shoes and she can conquer the world - she obviously had no problems finding a bra.

Shoes are the least of our problems, if you can't find a comfy bra you can forget about conquering anything.

According to leading bra companies more than 80% of women are wearing the wrong size bra.

And according to my research, more than 80% of bra companies would like you to buy more of their bras.

But I do find the statistic surprising, considering you can't try a bra on in a shop without having a sales assistant bust into the changing room, eye you up and down, jiggle you around a bit and point out all of your flaws.

But I have found a new way of bra hunting that I think really works for me.

Last weekend I hosted a lingerie party from the comfort of my couch.

Although the term lingerie is probably stretching it a bit, comfortable bra and control underwear party would be a more apt description.

And with the attendees mean age coming in at a substantial 64, my lounge room looked more like a waiting room for a podiatrist than a Victoria's Secret show.

The whole thing was my mum's idea, she had attended one a few months earlier, and just like the quinoa and kale diet she's on had generously decided to share the benefits with me (force me into it).

I'll be the first to admit I was sceptical and used my best disinterested eye rolling and scoffing to fight her signature manipulation, but just like the quinoa and kale diet, my bad attitude was no match for her cunning ways.

The thought of sitting around pawing underwear with my mum and her friends held about as much appeal as sitting around picking lint off a black, woolly jumper you put through the wash with a tissue in your jean pocket.

But, I was wrong. Everything I loathe about bra shopping was gone.

There was no over familiar sales assistant reefing back the curtain when you are nowhere near ready.

I've done some pretty in-depth research (spoken to a few friends) and it seems bra fitters have a real knack at opening change room curtains at the least opportune times.

I think it's a trick to get you off guard so you will say yes to anything.

But it's surprising how quickly the awkward feeling of being virtually naked in front a stranger dissipates after a glass of wine or two.

Feeling guilty about buying ugly 'grandma' bras because they are so much more comfortable and supportive than the pretty, girly ones.

When grandma is sitting right beside you trying on bras it really gives you some perspective.

Feeling guilty about spending too much money.

If you are going to host a bra party, or any home shopping party for that matter, make sure you invite your most impulsive friends.

It's really easy to quell the guilt when you shop in a pack, besides it doesn't even feel like real money when you've spent it from the couch. Now if only Coles and Woolies would get their acts together and start dropping around with a catalogue, a few friends and a bottle of sparkling.
Ipswich Queensland Times
Topics: gen y girl,jill poulsen,opinion

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