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29/Jun/2022

Heel spurs affect around 15% of the world’s population!

Heel spurs are bony growths that emerge from the bottom of the heel bone inside the foot as a result of strain on the foot ligaments.

Is it a heel spur or plantar fasciitis?

It is true that heel spurs and plantar fasciitis are related problems, but they are not the same. Because:

  • Plantar fasciitis occurs when the plantar fascia is overly torn or stretched, resulting in severe heel pain that comes and goes throughout the day. It differs in that it eases while walking, then returns when sitting, and then increases to move for a longer time.
  • As for the heel spur, it occurs as a response to plantar fasciitis for a long time, so that the body builds additional bone tissue that turns into a spur in the heel!

Heel spur treatment

A heel spur is treated in the same way as plantar fasciitis is. Because plantar fasciitis causes heel pain that indicates a heel spur. So, treating the symptoms of plantar fasciitis aids in the relief of the associated pain.

Treatment includes:

  • Resting your heels after running.
  • Using cold compresses or ice.
  • Taking anti-inflammatory medications, if needed.
  • Stretching before activity
  • Wearing shoes or using shoe inserts that protect the plantar fascia. Your doctor will help you choose what is right for you.

A few cases may need surgery to remove the heel spur as part of plantar fasciitis surgery.

Tips you can take to prevent

There are several factors that increase the risk of infection. Fortunately, some factors can be changed, but some factors cannot be changed.

The following tips can help you:

  • Choose soft surfaces such as grass and paths over hard surfaces when running.
  • Wear shoes that fit and support your foot.
  • Do not walk barefoot on any hardwood or tile floors.
  • Walk properly to alleviate strain on your heels. You may get advice from Health and Style Medical Center and have a walking gait assessment.
  • Maintain a healthy weight to reduce pressure on your heels.
  • Change your daily routine to avoid standing on your feet for long periods as much as possible.

Non-modifiable factors

  • Age; some natural changes occur as we get older such as:
  • The plantar fascia becomes less flexible and more susceptible to plantar fasciitis.
  • Lose the natural fat pads under your feet gradually.
  • You have high arches.

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29/Jun/2022

Our feet do a lot of tasks in our daily lives such as supporting our bodies and carrying our body weight. Therefore, being overweight or obese causes pain in the feet, because it means increased load and pressure on the joints!

Given that the prevalence of obesity is increasing all over the world, resulting in an increased incidence of foot problems, increased joint pain, and damages from being overweight in recent years.

Does weight cause foot problems?

Indeed, studies have proven that the higher the weight of the individual, the greater the pressure on his feet and the greater the chance of getting foot problems.

Obesity and foot problems

Being overweight or obese may cause a lot of foot problems, for example:

  • Feet pain due to increased pressure on the joints
  • People who are overweight are more likely to develop flat feet.
  • Obesity and overweight increase the risk of nerve damage and diabetic foot in people with diabetes, and increase the risk of diabetes itself!
  • Obesity and being overweight are among the factors that increase the incidence of gout.
  • Overweight increases your risk of developing plantar fasciitis.
  • Although the causes of osteoarthritis are unknown, obesity increases the risk of it due to the extra pressure it places on your joints, especially the knees.

Overweight and obesity?

Being overweight or obese occurs as a result of an unhealthy lifestyle that results in an abnormal or excessive buildup of fat. BMI is a cheap technique to determine a person’s weight category, whether they are underweight, healthy weight, overweight, or obese. You can calculate it yourself by dividing a person’s weight in kilograms by his height in meters squared. If a person’s BMI is more than 25, he or she is considered overweight.

Weight loss tips

  • Do not miss breakfast
  • Eat foods rich in fiber and increase fruits and vegetables.
  • Keep healthy food on hand. For example, keep a bowl of fruit on the counter and prepackaged vegetables in the fridge. So, when you feel hungry, you will have a healthy snack.
  • Reduce your temptations If you can’t control yourself in front of sweets, don’t keep stocks at home.
  • Be more active and exercise. In addition to its role in overall health, it helps in weight loss or maintenance.
  • Always avoid eating all of the dishes directly from the bowl or bag because it causes overeating.

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29/Jun/2022

Regular physical activity, at least once or twice a week, lowers the risk of developing heart disease or stroke. You are aware of this fact but confused about which exercise to start with. What about a simple and cost-free exercise? Then running is the answer.

Why running is the best option to start with?

  • Running is free to do anywhere and helps burn more calories than any other regular exercise.
  • Regular running reduces the risk of long-term diseases such as heart disease, type 2 diabetes, and stroke.
  • It can improve your mood
  • Helps you maintain a healthy weight
  • No special equipment is required

Planning first

Here you have decided to run to stay active, but first, you have to plan well and know what you need about each step for each step, for example

Before you start

Consult your doctor if you feel that you are not in good shape, recovering from a recent injury, or have any medical conditions to make sure that your activity and intensity are fit with your fitness and health. You will also need to pay attention to new details such as:

  • Choosing a good pair of shoes that fit your feet to provide comfort for your feet.
  • Paying attention to the distance you are running with this shoe and purchase a new one every 482 to 644 km because the shoe structure weakens over time
  • Planning your running route and the time you will run.
  • For women, they should consider using a sports bra because it is sturdier than a regular bra and provides additional support.

It’s time to run

It is important to rest, start with small distances, run slowly, and gradually increase the speed and distance during several walks to help you avoid injury and enjoy the experience. You also have to:

  • Warm up for at least 5 minutes before each run, including brisk walking, knee lifts, and climbing stairs.
  • Beginning to walk for a while makes you feel comfortable.
  • The first time you try to alternate between running and walking, then the next time, make the running periods longer.
  • Rest a few minutes after you finish and do some stretching.
  • Make sure to run regularly at least twice a week for beginners to help your body adapt.
  • Regularity is important and it is better to run 2 days a week than to run 6 times a week and then stop running for 3 weeks.

Tips will help you run and get regular

  • Setting a goal that suits your physical fitness and health condition motivates you to keep going.
  • Write down the goals you achieved each day such as distance, time, and how you feel after completion, and read them when you feel the need to back out.
  • Run with family or a friend to keep yourself motivated.
  • Make running more enjoyable by changing your running route, time, and distance regularly.

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29/Jun/2022

Dry, cracked heels are caused by a lack of skin moisture, which can be worsened by wearing open-back shoes such as sandals. Dry and cracked heels should not be ignored because they can cause pain if left unattended and can cause deeper cracks over time, increasing the risk of infection.

Causes of dry heels

First and before knowing the ways to care for the heels and treat their dryness, we must know the causes of dry heels, which include:

  • Dry or cold air
  • Hot and dry air
  • Air conditioners that cool the air but remove moisture
  • Taking long, hot showers or taking a lot of showers frequently
  • Washing the heels frequently
  • Some types of soaps and detergents
  • Certain skin diseases such as psoriasis and eczema
  • Getting older because the skin becomes thinner and produces less natural oil

Tips to treat and prevent dry heels

Treatment begins with paying more attention to your feet to include

  • Moisturize the feet at least twice daily. It is best to use a moisturizer after showering because it helps lock in moisture in the skin.
  • Use emollients such as Eucerin or Cetaphil
  • Putting moisturizers that contain substances that help remove dead skin and soften the skin, such as urea, salicylic acid, or alpha hydroxy acid. But use it with caution as it may cause skin irritation.
  • Use a foot file once or twice a week to remove hard skin.
  • Wear socks and closed shoes from the back, even in hot weather, if you notice dry skin or cracks in the skin.
  • Avoid using products that contain alcohol, perfumes, dyes, or other chemicals.
  • Take a short shower with warm water.
  • Drink plenty of water.
  • Continue to apply the cream daily even after the skin has recovered to prevent its recurrence.

Night care routine

Give your heels more attention before going to bed by following these steps:

  1. Soak your feet for 10 minutes in plain, soapy water.
  2. Gently rub your heels with a loofah or foot scrubber to help remove dead skin.
  3. Apply a thick cream containing Vaseline, Aquaphor…etc.
  4. Wear a pair of thin cotton socks at bedtime to help moisturizer work more effectively.

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29/Jun/2022

Exercising regularly will help you maintain your health, fitness, and a healthy weight, as well as lower your risk of certain diseases such as heart disease and type 2 diabetes, but with the increase in the number of people infected with corona, going to the gym has become a difficult or almost impossible decision. As a result, exercising at home is your final and best choice, which, thankfully, does not need any particular equipment.

Tricks to exercise at home

  • Use household items such as full water bottles for strength training if you do not have weights at home.
  • Walk or run up and downstairs while maintaining social distancing.
  • Take advantage of the time watching TV and do some exercise such as jumping during commercials, moving along with your favorite character in the movie, or even walking or running in the place.
  • Dance to your favorite music and move with different beats. You only need eight songs to exercise for 30 minutes, so make sure you pick your best music to improve your mood and spirit.
  • Allocate time for family games such as hide-and-seek and jump together, as it is a suitable way to activate all family members and strengthen family bonds.
  • Sweep and clean the house and other household chores and count them as your physical activity.

Stick to the basics

Exercising at home is not much different from exercising in gyms, for example, you will need to

  • Warm up properly before starting to prevent injury and to make the exercises more effective. The warm-up routine takes approximately 6 minutes.
  • Stretching and calming exercises after exercise to relax, improve flexibility, and slow the heart rate. It usually takes about 5 minutes.
  • Drink fluids when doing any activity.

How much exercise do you need?

The time required varies depending on the state of your health, but you should aim to exercise 150 minutes every week. You can spread your activity throughout the week, for example, 30 minutes for 5 days a week would be ideal. You can also split them up over the same day.


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29/Jun/2022

Muscle strain is a common injury that can be treated most of the time at home and often affects the knees, feet, legs, or back.

Do I have muscle strain?

You probably have muscle strain if you can’t put weight on the injury or even use the injured area normally and you feel:

  • Pain
  • Muscle weakness and inability to use the injured area.
  • Swelling or bruising of the affected area
  • muscle spasms

What should I do if I have muscle strain?

For the first two days, follow these steps to reduce swelling and support injury:

  • Rest and stop doing any exercise, but be sure to move the affected area constantly. The physiotherapist may put you on a program of some light exercises appropriate for your condition.
  • Avoid putting any weight on the injury, but try to walk as naturally as possible.
  • Apply ice or a bag of frozen vegetables wrapped in a towel on the injury for 20 minutes and repeat this step every 2 to 3 hours.
  • Wrap a bandage around the injury to support it.
  • Elevate the place of injury on the pillow as much as possible.

Also, avoid hot baths or exposing the affected area to heat, alcohol, and massage for the first two days to help prevent swelling.

How long does it take to recover?

You may gradually return to normal life if the pain settles. Some severe cases take months to recover again, while most cases improve after two weeks. However, you should avoid strenuous exercise such as running for up to 8 weeks to avoid the risk of further damage.

It is best to refer to the doctor to determine when you can return to sports based on the speed of your recovery, not in days or weeks because the recovery rate varies from person to person. Often you will be able to exercise again when the injured area regains its strength compared to the uninjured area, such as:

  • Flex the injury site without pain.
  • Jogging without limping.
  • Jump on the affected area without feeling any pain.

Factors affecting healing

Recovery usually takes six to eight weeks. However, you may experience discomfort and swelling for a longer time.

Following these tips will give your ankle a better chance of healing:

  • Use meditation and deep breathing techniques to relieve stress.
  • Sleep from 6 to 9 hours
  • Ensure that you have a balanced diet and take vitamin D, as it helps reduce joint pain.
  • Quit smoking because it causes musculoskeletal pain and delayed recovery.

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29/Jun/2022

Smelly feet are a common problem all year that can cause embarrassment and reduce your self-esteem. Sweaty feet are often the cause of smelly feet; therefore, the first piece of advice is to avoid sweating!

 

Why do feet sweat?

Before knowing how to overcome this problem and treat it, we need to know the causes which may be due to:

  • Hormonal changes that cause excessive sweating, which mostly affect teens and pregnant women.
  • Standing all day.
  • Wear shoes that are too tight.
  • Having a medical condition called hyperhidrosis.
  • Wear the shoes after washing them and before they dry well.

Treatment

Although you may not be able to get rid of the bad smell completely, you can reduce it by following these steps:

  1. Wash your feet every day, soak them in water and rub them, but do not forget to dry them well, especially between the toes. You can also use antibacterial soap once a day.
  2. Wear cotton, wool, or athletic socks, and change them every day and also when you get wet.
  3. Choose shoes with care and ensure that they fit properly, since tight shoes may cause your feet to sweat more than usual.
  4. Avoid wearing the same shoes two days in a row and try to let them dry in a well-ventilated place before wearing them again.
  5. Wash shoes or insoles if they are washable, but be sure to dry them thoroughly and completely before putting them on.
  6. Avoid shoes made of plastic. Some plastics materials do not allow your feet to breathe.
  7. Take off your shoes as soon as you get home and let your feet breathe a little, but don’t walk barefoot a lot.
  8. Do not share shoes or towels.
  9. Keep your nails short and clean and remove any tough skin with a foot file.
  10. Follow a routine for taking care of your feet.

But if you sweat a lot, you might want to try:

  • Spray deodorant or antiperspirant on your feet.
  • Medical insoles that have a deodorizing effect.
  • Foot powder to absorb sweat.
  • Special anti-bacterial socks
  • Leather or cloth shoes because they allow your feet to breathe unlike plastic shoes

When do you see a doctor?

Although smelly feet is a harmless problem, sometimes it can be a sign of a medical condition! Therefore, you will need to consult a podiatrist to prescribe the appropriate treatment for you if the previous advice did not help, or if you feel that the rate of sweating is abnormally high.


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29/Jun/2022

Your kid enjoys exercising, but recently the pain in his heels has prevented him from doing so? Sever’s disease might be the cause, especially if your kid is nearing puberty! Let’s look more closely into Sever’s disease.

This illness is characterized by swelling and irritation in the heel, particularly in the growth plate because it is weaker and more sensitive than the rest of the bones, but there is no need to worry; following the doctor’s instructions will usually help the disease disappear within a few months without causing permanent problems.

Is your child vulnerable to Sever’s disease?

Sever’s disease most often affects kids who play sports that involve running or jumping, especially on hard surfaces such as basketball and gymnastics and occurs between the ages of 9 and 14 years old.

Sever’s disease occurs during the growth spurt of puberty because the bones, muscles, and tendons grow at a different rate, making the muscles and tendons more likely to stretch, causing the growth plate in the heel to stretch.

However, Sever’s disease can often occur as a result of prolonged standing due to constant pressure on the heel.

Furthermore, several factors may cause Sever disease, such as:

  • Flat feet injury
  • Being overweight
  • High body mass index

So, what are the symptoms of Sever’s disease?

If your kid is at high risk, check if he/she has these symptoms:

  • Pain in one or both ankles
  • Swelling and redness in the heels
  • Foot stiffness when waking up
  • Limping or walking on tiptoes
  • Pain when pressing the heel on both sides

Symptoms may also worsen during or after exercise and then the condition improves with rest.

Treatment for Sever’s disease

If your kid has Sever’s disease, the doctor may recommend some or all of the following:

  • Rest which includes reducing or even avoiding all activities that cause pain, simple exercises such as walking and swimming can be recommended.
  • Put ice in a washcloth on the heels every 1-2 hours for 15 minutes each time.
  • Use an analgesic/pain reliever such as Ibuprofen.
  • Use shoe inserts to reduce pressure on the heel.
  • Wear open shoes from the back so as not to irritate the heel.
  • Wrap a medical bandage or wear a compression stocking.
  • Physical therapy or a home exercise program to help stretch and strengthen.

Your doctor may use a leg cast for about a week if:

  • Symptoms are severe.
  • Symptoms do not improve after a few weeks of rest and treatment.

What happens after the recovery?

When the activity is not causing any pain, kids can return to all of the sports and activities they used to do following recovery, which can take two weeks to two months.

Some steps can also help your kid prevent re-occurrence of Sever disease, such as:

  • Wear appropriate athletic shoes that have a cushioned sole
  • Avoid heavy or high-heeled shoes
  • Stretching before and after activity and sports
  • Placing a towel with ice on the heels for 15 minutes after exercising
  • Use of special shoe inserts
  • Lose weight if he is overweight

Usually, after age 15, your kid will not have Sever’s disease again.


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29/Jun/2022

People, particularly diabetics, are more interested in tips to improve circulation to the legs to combat the vascular disease which causes slow healing.

It’s true that eating a well-balanced diet, maintaining a healthy weight, and exercising all contribute to the prevention of recurring sores. In addition to taking care of your feet, drinking adequate water, and maintaining your skin in excellent condition all play an important role in wound healing. But you should look after your feet and improve circulation in your legs by doing the following:

Raising feet

  • Try to raise your legs when sitting at least at the same level as your hips, because it helps improve blood flow returning from the feet to the heart, which prevents its accumulation in the feet.
  • Put pillows on a footrest or place pillows under your legs when lying on the couch, as it helps distribute the weight so that all the weight is not on the heels.
  • Avoid sleeping on a chair all night, because this may cause poor blood circulation and increase swelling.

Quit Smoking

Smoking causes damage to the circulatory system; which increases the risk of developing leg ulcers, and smoking can make it difficult for wounds to heal.

Exercising

Exercising is important since it helps improve circulation and helps enhance your overall health. For example, when you walk, the muscles in your legs help blood flow! So even if you are unable to walk, you should do some exercise to get the same benefit.

Here are some simple exercises you can try every day:

  1. Move your toes forward and backward five times.
  2. Sit on a chair and then raise the heels up with the fingers on the floor.

Try to make exercise a part of your daily routine as much as possible.

Doctor consultation

You will need to ask your doctor if you notice any of the following symptoms:

  • There are wounds on the skin that do not get better
  • Any changes in your foot color and/or temperature
  • You feel pain or tightness in the leg at night
  • Suffering from excessive itching
  • Swollen legs

Also, do not neglect any change in your feet, such as feeling numb in particular or affecting your sense of external factors, then consult your doctor, especially if you have diabetes.

You can find more information about foot care from here.


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29/Jun/2022

The toes, especially the big toe, help us move and maintain balance, so pain, no matter how little, affects our mobility, making the hallux rigidus a source of severe discomfort due to the pain and joint stiffness it causes as a result of the erosion of the joint surfaces. Sometimes only the upper part of the joint is affected and the rest of the joint is intact, while other times it causes the entire joint to erode.

Causes of Hallux Rigidus

When walking, the major joint of the big toe is subjected to enormous stress; with each step, it bears a force equal to double the body’s weight! Hallux rigidus might also be the result of a previous injury or another medical condition, such as gout.

Symptoms

  • Pain in the big toe when walking or even while at rest.
  • Stiffness and loss of the ability to turn the big toe upwards, sometimes so hard that it cannot be laid flat on the floor.
  • A bony protrusion (bone growth) that may appear above the joint to rub against the shoe.
  • Pain in the ball of the foot or in its outer edges as a result of walking on the side of the foot to avoid the pain of the big toe.
  • Deformation of the toes.

Treatment

The severity of the case determines treatment. For example, simple treatment methods will help ease the symptoms in the early cases, such as:

  1. Wear suitable shoes with a wide toe room and a harder sole to minimize friction across the joint.
  2. Use medical insoles which can help improve foot function and reduce pain.
  3. Take pain relievers such as Paracetamol.
  4. Weight loss If you are overweight, this will reduce the pressure on the foot.
  5. A healthy diet and a healthy lifestyle.

Other treatment methods may include:

  1. Treatment by injection (steroid) into the joint to help reduce pain and inflammation
  2. Surgery- if other treatments fail.

After Hallux Rigidus surgery?

The surgery normally takes approximately an hour, and you should avoid moving it as much as possible for two weeks. If you feel pain, the doctor will prescribe some painkillers for you

  • To avoid foot swelling, rest with your foot lifted on a chair or the end of a sofa at first.
  • About two weeks after the surgery, you will return to the clinic to remove the stitches.
  • Your doctor may ask you to wear a surgical shoe so that the bones can heal safely

You will frequently require rehabilitation treatment before returning to your favorite activities.


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