One year has passed, and still we are in love,
Nor will time undo what we have done.
Even as boughs break and mountains move,
Years enrich what pleasure has begun.
Each moment of our passion and delight,
As clear as sunshine, bountiful and bright,
Remains as longing after it is gone.
Kettlebell Training and Nutrition:
As with any exercise program you need to watch what foods you put into your mouth to receive the best benefits. Too many people will begin a new exercise routine and then get discouraged because they did not see any results. Especially if the results they desired was to lose weight.
It really is true that you are what you put in your mouth. If you constantly eat a barrage of fatty foods and sweet foods, then this shows up as layers of added fat on your body. By choosing to start an exercise routine you obviously want to improve your body. Fueling your body from the inside will improve how the outside looks!
Yes, it is difficult to change your eating habits. The nice thing is that you don’t have to make all the changes at once. This is often way too difficult for people to handle and the main reason why people revert back to their old eating habits.
Breakfast is known as the fuelling meal of the day. So why not start there? Instead of grabbing a muffin or donut on the way to work or school why not make time for breakfast. Good examples of a healthy breakfast include a poached egg on toast with yogurt or a piece of fruit. Or try a bowl of oatmeal mixed with applesauce, flax seed and a little brown sugar or honey to add a touch of sweetness.
Shakes are another great alternative for breakfast or lunch and to use as a snack. You can make your own shake or smoothie by using milk, fruit such as a banana or strawberries and a couple of ice cubes to thicken it up.
Adding more protein to your diet can help improve your muscle mass and can actually help speed up weight loss. Many people do not eat enough protein with each meal and this one small addition can bring huge changes about in a small amount of time.
Using protein shakes can help you add more nutrition to your diet and can easily be added to your breakfast shake. Protein will boost your energy levels and give you more stamina to get through your Kettlebell workout.
Other easy changes you can make to your eating habits include adding more fruit and fresh vegetables. Aim for one serving of each every day to start with. You may find that you actually enjoy eating them and automatically start eating more. Many manufacturers now make pre-packaged vegetables that are ready to go. This includes packages of pre-washed lettuce and spinach all ready to serve with tomatoes, cucumber and a tasty low fat salad dressing.
If you really want to see and feel the best results from your Kettlebell training then think about the foods that you are currently eating. Try to add a few fresh fruits and vegetables in each day as this will help boost your weight loss efforts. Who doesn’t want to feel and look as good as possible?
Kettlebell Routines and Exercises:
There are all kinds of Kettlebell routines and exercises that you can use for your workout sessions. The best advice I can give you is to start with a simple routine and then work up to a more difficult one.
For total beginners and those who consider themselves out of shape you can perform Kettlebell exercises while sitting. This is also ideal for anyone who is dealing with any type of leg or back injury. If you prefer there are many exercises which can be done when lying down on a mat if you find this more manageable.
If you chose to sit while working out with your Kettlebells remember that only your upper body is being targeted. You can easily perform seated bicep, triceps and work your core muscles. Sitting on an exercise ball while doing your Kettlebell routine will also help improve and condition your abdominal muscles.
Some examples of exercises include:
* Seated press
* Single Arm Rows
* Seated Trunk Rotation
* Seated Abdominal Curls
* Seated Shaker
To see any of these exercises in action you can search YouTube or other video sites to see how they are performed. Many people simply use a chair or an exercise ball to perform these exercises while sitting down. An exercise ball will require you to use your legs and back to keep your balance and provides exercises for your leg and upper body muscle groups.
Many Kettlebell exercises are perfect for cross training with other sports. For example you can find specific recommended exercises for playing football, tennis, Karate, MMA and more. These exercises can help improve your performance in other sports as well.
As well as sports you can use Kettlebell training to target certain areas too, this could be for strengthening your arms, legs or your abdominal muscles. Of course a Kettlebell workout will target your entire body and is one of the reasons why this type of training is becoming so popular. It has even been incorporated into many Crossfit training programs.
Getting started with Kettlebells is easy you can purchase DVD’s that you can watch and learn from at home. Or if you prefer you can join your local gym where they are sure to have Kettlebells available. The nice thing about a Kettlebell workout is that it is short, sweet and extremely effective. For anyone in a rush or on a busy schedule working out with Kettlebells will take up less than 30 minutes of your day, from start to finish.
If you have been putting off exercising doing a Kettlebell program will really leave you with no excuses any more.
Advanced Kettlebell Exercises:
No doubt once you start training with Kettlebells you will be hooked. This type of workout is so quick and effective who wouldn’t love something that produces results so fast?
As you become more comfortable with using your Kettlebells you will want to start adding more advanced moves and exercises into your routine. Advanced moves in Kettlebell are also referred to as Extreme Kettlebell exercises.
The extreme or advanced Kettlebell exercises will also use different terminology. These exercises will include terms such as clean, snatch, jerk and swing. You may or may not be familiar with these.
If you want to search for videos of extreme Kettlebell exercises here are a few to look for:
* Upper Body Bell Buster
* Butt and Leg Burners
* Killer Kettlebell Abs
* Squat, Curl and Press
* Sit Up and Row
Some of these advanced moves will incorporate more than one movement in them, making them more difficult and of course more effective.
To add more intensity to almost any Kettlebell workout you can simply use two Kettlebells instead of one. This is often a great way to make any move more difficult but still perform a movement that you are comfortable with. When even this gets too easy for you then you are definitely ready for Extreme Kettlebell moves and exercises.
When increasing your intensity it is important that you pay attention to your body. You want to make sure you are performing your exercise in a safe manner. Now that you have come this far there is no need to injure yourself or anyone around you.
Most Kettlebell trainers will recommend that you perform the more basic moves and exercises for the first two months before advancing. This way you will be really comfortable with the movements and how the Kettlebell reacts.
As we mentioned using two Kettlebells is a fantastic way to make things more difficult for you. Another idea is to simply decrease the amount of time that you rest in between each exercise. By doing this you will increase your stamina and your strength. For example if you are using one Kettlebell then don’t stop when switching arms, just keep going and try to perform an additional set as well.
If using two Kettlebells is too difficult at first then make it your goal to do your entire routine without stopping at all! This will be a great challenge and one that will keep you motivated. When you can perform your entire routine with two Kettlebells without stopping for 20 minutes then you have truly arrived at the Extreme Kettlebell workout level!
Buying the Right Size Kettlebell:
Kettlebells look small but they sure do pack a punch. Most Kettlebells are made of metal and some are now coated with plastic. Understanding what size Kettlebell to purchase is your first step towards strengthening and toning your body. If your goal is to lose weight or to just become more active then beginning a Kettlebell training program is a fantastic start!
If you look back over the history of the Kettlebell you will see that Russian soldiers used them to condition and strengthen their bodies. They typically used heavy weights right from the beginning.
For someone who is not accustomed to being active lighter weights are recommended. If you have never done any form of resistance training then buy Kettlebells that are less than 10lbs. Using a lighter weight will allow you to perfect your techniques for each move and this is very important. If you do not use the correct form then you won’t receive as many benefits from your workout.
If you regularly workout then you can begin your Kettlebell training program with a heavier weight. It is recommended for experienced woman to use an 18lb Kettlebell and men a 35lb one.
When you find that you are not tired after your workout then it is time to increase the weight of your Kettlebell. A good goal is for woman to end up using 35lb Kettlebells and men 44lb. Kettlebells are available in many different weights with some going up to the 80 pound + range.
A Kettlebell workout really delivers a huge punch for your effort. This is a great workout to do if you are rushed for time. For the average person a 20 minute workout can burn as many as 250 calories or more.
Working out using Kettlebells really encourages your body to produce more lean muscle mass. This is turn helps you to burn more calories faster which is why it is a great method for anyone wanting to lose weight.
Your entire core muscles will become stronger and this helps strengthen your back muscles. If you currently suffer with back pain you should notice a huge difference in a relatively short amount of time.
When first starting out with your new Kettlebells concentrate on learning the basic movements and exercises first. This also helps you avoid injuring yourself by over using your muscles too quickly. Once you are comfortable with the basic Kettlebell swings and moves you can progress up to the more advanced exercises.
When buying your Kettlebells you may wish to look for a set of Kettlebells of varying weights. This can often save you money and some sets of Kettlebells do come with instructions and examples of exercises that you can start with.
While starting a Kettlebell routine is great don’t forget that you still need to eat a healthy diet in order to lose the most weight and to become healthier overall.
Did you know that the use of Kettlebells can be traced back to the 18th Century in Russia? Even then people could see the benefits of using a piece of heavy equipment to perform exercises. By performing a few basic movements individuals would increase their heart rate and use muscles throughout their body. This is in contrast to weight lifting which uses muscles to isolate specific muscles.
Jag drömmer om barndoms minnen, det kändes som igår, jag drömde om flydda tider
som aldrig mer kommer tillbaka. När man hade hela Ottsjö som lekplats. Man var fri och
alla gömställen man visste. alla stigar var inte främmande. Då byn inte var som idag.
Jag drömde om dom som fanns där under min uppväxt, varma generösa människor som brydde sig om varandra.
Jag vaknar upp i mitt hem här i Karlshamn och dagar som gått och dagar känns nära och inte för långt borta. idag
och igår är inte långt borta när man tänker efter. Sen vad vi gör av vår tid det är en annan sak.
Min tid är nu, jag lever livet fullt ut, det är min tid nu!
Jag vaknade upp, två nosar sade: Äntligen! vi har väntat i evigheter! Drick din svarta sörja snabbt! En
katt vilar sitt huvud i min famn – Jag älskar er:) Och ni vet om det och ger kärlek utan krav tillbaka.
Jag ger mig själv lov att få drömma lite om flydda tider som aldrig kommer tillbaka.
Drömmar är till att komma ihåg det som en gång var. Men jag vill inte minnas det onda, jag vill bara ha
kvar dom goda minnena. Med skimmer av guld och nostalgi. Om en lycklig barndom i en lite by utanför Åre.
Jag har många drömmar kvar, några att förverkliga, jag är på god väg. Och livet är bra här i Blekinge,
ibland åker jag till hamnen och sätter mig och lyssnar på vågorna och tittar på havet. Och jag känner mig hemma!
Bortom det osynliga finns en ny tillvaro! Och jag tar tillvara på den:)
In the past 20 years I’ve rubbed shoulders with more ministers than I can remember. I’ve talked with ministers of large churches, small churches, and every size in between. I’ve hung out with black ministers, Hispanic ministers, Episcopal ministers, Republican ministers, and yes, to my shame, even ministers who are Yankee fans. You name ‘em, I’ve probably picked up their lunch tab.
When our conversations move past square footage and per capita giving and other things that keep God up at night, we slowly let our guard down and begin to talk from the heart. Inevitably, that’s when a well guarded secret is shared. For most ministers, it’s a secret they’ve never shared with their colleagues, their churches, and sometimes even their spouses. I know I can count on one hand the people I’ve shared it with. Until now.
Regardless of how betrayed my fellow colleagues in the trenches might feel by me spilling the beans…I can’t hold it in any longer. I’m coming clean.
Here it is: sometimes we wish we could quit.
There, I said it. That felt pretty good. Ministers, say it with me, “Q-U-I-T. Adios. See ya. Hasta la vista. Outta here.”
I think you get my drift.
You want to know what surprises me? Every time I hear someone tell me they’re firing up a resume, I am always struck by how similar the reasons are for why they are taking their hand off the plow.
Many ministers say they’re tempted to throw in the towel or move because of people. Problem people to be exact. I remember the first church I served. After a few months I was approached by a man who felt called by God to be my accountability partner…without asking me. He offered to take me out to eat one day, so I accepted. Little was I prepared for what was about to happen. Setting down his sandwich he said, “Brian, there are a number of things you are doing wrong, but for the sake of time I’ve kept my list to 10.” I made the mistake of saying, “Start with number one.” Two and a half hours later I left with two things–30% less self-esteem and a really good case for why first cousins should never marry.
Like most ministers, I’ve regularly felt the sting of difficult people. Looking back on some of these situations I’ve come to one conclusion: in every congregation there are always 3 or 4 blessed souls that are there because no other organization in town will put up with them. Yes, I agree that it’s hard to overestimate the damage some ministers have done to churches. I own that. I know I’ve caused my share of pain. But it’s also healthy to acknowledge that many of God’s servants walk with a limp because no-one in their congregation had the guts to stand up to a known troublemaker and protect their leader. It’s at those times it becomes easy to question whether the price is too high, at least for me.
Those Highly Marketable Bible-College Degrees
A while ago I stumbled upon one of those well-known job search web sites. Supposedly it is the largest in the world…matching thousands of employers with employees everyday. I was curious so I plugged in my education, experience, and the name of the mildly prestigious divinity school from which I graduated. Most ministers will understand my elation at clicking the button and reading a report that pointed me to a long, distinguished career at my local Krispy Krème. When I’ve talked with colleagues, the feeling that is expressed is not necessarily one of resentment, but of being trapped. Even if they wanted to leave the ministry, what kind of job could they get? Could they make what they’re making now? Is it too late to start over? Try to remember the vigor and vision with which we entered Bible College. I literally would have become a Pastor if they told me I’d never be paid a single penny. I was sold out. But adding a few waist sizes has helped me recognize now what I didn’t then: 18 year old kids suffer from what author Warren Bennis calls “Delusional confidence.” We didn’t envision the day when we would have a mortgage payment, a car with 182,000 miles on it, and one too many smiles around the dinner table that need braces. Thank God for delusional confidence or we would have bolted to the local university mid-semester of our freshman year. Nevertheless, and I’m ashamed to admit it, but you’d be surprised how many pulpits would be empty if someone offered ministers a job similar or better in pay than their current assignment.
Finally, many a minister gets wanderlust because they have simply gotten tired of the “same ole, same ole.” One minister confided in me that he thinks most of those in ministerial ranks change things in their churches simply out of boredom. If most ministers are telling the truth, they’ll admit there is more fact to that than they’d like to admit. Now, before you start rolling up your sleeves to throw stones, think about our typical week. Go to office. People. Problems. Study. Lunch time. More problems. More study. More people. Leave office. Not exactly the job for second-career NASCAR drivers. We ministers get into ruts. We get bored. We lose energy. We read the church openings. On Mondays you’ll find us on the mountaintop ready to tackle the world, but by Friday at 4:45 p.m. we’re cruising www.idon’twanttospendmydayoffworkingonanothersermon.com. Too often, to our shame, spending time with our Creator becomes another “to do” item on Microsoft Outlook. Ultimately, after a few years of hiking back and forth from the mountaintop to the valley and back, we ask ourselves, “Is this it? Am I wasting my life doing this? Would a move to another church cure this restlessness?” That’s not the kind of thing you want to hear out of the person leading the charge, but more often than not it’s the truth.
My Strategy For Pressing On
I’m not sure if this will help, but let me share a few things that have helped me stay in the game so far.
First, realize that no matter how hard it gets, it’s only going to get harder. That may not be what you wanted to hear, but it’s the truth. A mentor of mine once told a gathering of ministers, “Happiness is to be enjoyed like a sunny day.” Meditate on that phrase…it will serve you well in our vocation. Look up the number of times Paul used military phrases to describe our task. Re-read 2 Corinthians and envision how that letter was written with hands broken multiple times preaching the same gospel we preach. Where in scripture did Jesus promise us a balanced, contented, pseudo-Buddhist journey? Take comfort in the fact that Jesus expects you to be faithful to your calling but not derive all your joy and satisfaction from your calling.
Second, make a vow. Almost a decade ago I picked up a book by a Presbyterian Minister named Eugene Peterson called, Under The Predictable Plant: An Exploration In Vocational Holiness. The book literally saved my ministry. In it he described how in the sixth century monks were moving from monastery to monastery looking for deeper spiritual communities and greater challenges. Things got too tough or shallow…they moved on. The problem of restlessness became so widespread that St. Benedict added to the monastic vows of poverty, chastity, and obedience a fourth: the vow of stability. My hope is that every minister who reads this, regardless of their situation, will place themselves under St. Benedict’s tutelage.
That’s my story and I’m sticking with it!
Diabetes and Foot Problems:
Diabetes is known for being the worst disease that can do damage to your feet. There are two types of diabetes, Type l and Type ll. Type l is normally related to juvenile diabetes and is often a hereditary disease. The Type ll is more usually known as adult diabetes and is common in people who are overweight and is characterized by high blood sugar levels.
There is also a pre-diabetes condition also known as Syndrome-X and this is related to high blood pressure levels, people having a high BMI and high cholesterol level often develop this form. This type can also be associated with the onset of neuropathy, which is the loss of feeling or a tingling sensation in the feet and hands.
The most common foot problem that a person with diabetes can have is in developing foot ulcers. These ulcers will develop on the plantar or bottom of the foot. This occurs because the person cannot feel the bottom of their foot, when a sore develops it often goes untreated and can develop into a serious ulcer or infection. If this becomes really bad then losing a limb becomes a real possibility.
Treating foot problems is the major concern here. Your family doctor or podiatrist will work to relieve the pressure on your foot, along with preventing any serious infections from developing.
It is really important as a diabetic patient to take care of your feet. Wearing a good pair of diabetic shoes and socks, possibly along with diabetic insoles is one of the best ways to prevent foot problems from even starting.
A simple way to take care of your feet is to keep your feet clean, washing with warm water and soap every day. Many diabetic patients enjoy using foot spas and these can prove to be really therapeutic. Diabetics may not have good nerving endings in their feet and can easily burn themselves by using hot water.
Athletes’ foot is another condition which is common in someone suffering from diabetes. If you are suffering from this it is best to change your shoes every other day. Doing this allows lots of time for your shoes to dry out completely. If you don’t have a pair of diabetes socks, then wear cotton socks which are absorbent as well as applying foot powder daily.
Taking steps to improve your circulation is a huge help in ensuring your feet stay healthy. Massage your legs and feet daily to improve circulation. Even foot boots are very useful and inexpensive.
By taking proper precautions you can keep your foot health in top shape and not have to worry about developing dangerous diabetes foot problems including sores and ulcers.
Diabetes Foot Complications:
Suffering from diabetes basically means that your glucose level is too high. This, however, can lead to other serious problems including foot and skin problems. Along with this diabetics can also suffer from heart and kidney disease, strokes, and eye damage. The problem most widely associated with diabetes is those from foot complications.
The two main reasons for diabetes foot problems are from diabetic neuropathy, this is where your nerve endings become damaged and you cannot feel sensations in your feet properly. This allows cuts and infections to go unnoticed for longer periods of time before treatment is administered.
The next reason is from peripheral vascular disease, this affects the blood flow going away from your heart and can have serious effects on your circulatory system.
What can happen from either of the two reasons mentioned above is that an injury does not receive the correct blood flow and tissue repair from your body. The tissue ends up dying and this is when the possibility of amputation comes into play. Because diabetic patients do not feel an injury, it is not noticed until it becomes a serious health risk. By this time it can be too late for treatment and the loss of a limb is imminent.
The risk of foot complications can be easily reduced just by taking better care of your feet. This includes getting regular checkups every two to three months. Many foot problems can quickly lead to a more serious condition and these include suffering from any of the following:
• Athletes’ foot
• Fungal infections
• Plantar warts
• Dry feet
• Foot ulcers
• Ingrown toenails
For people who don’t suffer from diabetes these conditions are easily treated, though often uncomfortable and frustrating to deal with. For the diabetic patient they can all lead to severe problems if left untreated.
If you notice any signs of discoloration, swelling, pain in your legs, smelly foot odor or any condition that suddenly appears, then you want to seek medical advice immediately. Make it a habit to check your feet daily and to wash them with warm water. A good moisturizing foot lotion helps to alleviate dry skin, caused by poor circulation.
Using a foot spa or home massage system can also help keep your feet in great condition. A little bit of extra care can go a long way in avoiding diabetes foot complications from occurring in the first place.
Why Diabetic Shoes are Worth the Money:
Anyone suffering from diabetes is prone to be at risk of developing neuropathy, which is losing the sensation in your feet, especially the toe area. Using diabetic shoes helps with this by allowing more room for your feet to breathe and to move around. This in itself is less likely to cause rubbing and sores developing on either your toes or the soles of your feet.
It really is important to make sure that you don’t develop ulcers which could become infected and be the cause of you losing one or more of your toes. Diabetic shoes are designed to prevent any foot injuries from happening in the first place. Plus these types of shoes are roomier and allow you to use special diabetic insoles if required. Diabetic shoes are normally wider and deeper than a regular shoe.
You don’t need to have custom shoes made but you should consider getting your feet measured and fitted by a professional. Then you will be assured that your shoes will be comfortable and durable. A good quality pair of diabetic shoes will provide you with room for your foot, they will prevent pressure from building up while wearing your shoes. Plus they will be made of a breathable material. The toe area of the shoe will be wide and have plenty of room to allow your toes to move around.
The correct pair of diabetic shoe is going to make a world of difference to your comfort level. Some of these shoes are more expensive but many times will be covered in part by your medical insurance. If not you can find great deals on diabetic shoes online. Shoes such as therapeutic or medical shoes are often constructed in the same manner and are less expensive.
Always allow your shoes to dry out thoroughly and never wear them wet or without socks. If possible try not to wear the same pair of shoes each day and always check the inside of your shoe for pebbles or any type of debris, which could possibly damage your foot.
One of the easiest things to do to keep your feet healthy is to simply manage your diabetes better. Ensure that you are eating healthy, exercising appropriately and checking your blood sugar levels consistently.
Your feet carry you around all day and deserve a little extra tender care, whether you suffer from diabetes or not. Wearing diabetic shoes is a sure way to keep your feet in good condition and are well worth spending money on.
Why You Should Wear Diabetic Socks:
One of the benefits of wearing diabetic socks is that they help to repel moisture away from your feet. This is especially important as diabetic patients are more likely to suffer from foot ulcers and pain more easily than those without diabetes.
A good quality diabetic sock is made without seams to prevent rubbing or chaffing. They are normally wrinkle free and this reduces the chances of blisters forming. Diabetic socks tend to be looser fitting around the top. This helps keep your blood circulation even and allows your foot to maintain its temperature.
Diabetic socks look no different to a regular pair of socks. They are made from a cotton blend and have a stretch top. Many manufacturers have come up with socks labeled as ‘diabetic socks’ and they do cost a little more. They come in various styles and colors.
Most doctors or podiatrists recommend wearing white socks if you currently have a foot injury. The reason for this is that you can easily tell on the white background if your wound is pussing or oozing. Getting medical attention immediately is important for anyone suffering from diabetes, as foot injuries can quickly become a serious issue.
Keep the following in mind when purchasing your diabetic socks:
• Moisture control – the socks should be made of a high quality material, there are some new high tech fabrics on the market that help to keep moisture away better than cotton socks.
• Reduce Pressure – socks that have no seams are less likely to cause pressure on any part of your foot.
• Reduce Wrinkles – purchase socks which do not wrinkle, the wrinkles can cause irritations on your feet leading to blisters and foot ulcers. Avoid buying socks which are too thick and bulky.
• Non Binding – your socks should not be too tight, as this could slow down or even stop your blood circulation. You want to choose socks which do not have elastic at the top, but will stay up by themselves.
• Fitted socks – these are usually more comfortable for diabetes sufferers as they will not bunch up as much. Try experimenting with a few styles to see what feels comfortable on your feet.
Diabetic socks really are the best solution for keeping your feet in excellent condition. As well as being more comfortable and lightweight, these socks are perfect for those with extra sensitive feet. Diabetic socks are found in most department stores alongside regular socks and can also be purchased online for extra shopping convenience.
Plantar Fasciitis Shoes – Discover How To Select The Right Shoes:
Selecting the right size is very important when you are purchasing shoes. An ill-fitting shoe can get you into trouble. Plantar Fasciitis is a common phenomenon seen with people who wear badly fitting shoes. It is caused due to small tears formed at the heel bone. This is commonly seen in Athletes and sports people. It causes pain and discomfort while walking, running or any other movements involving your foot. Wearing appropriate shoes can prevent this ailment.
There are different ways to treat Plantar Fasciitis. The treatment varies with the severity of the problem. Many cases end up with surgery to enable free muscular movement. However, surgery is not recommended as there are many complications involved. Oral medication or physical therapy can be a good choice to reduce risks. You need to do regular exercises as advised by your doctor. Using Plantar Fasciitis shoes is another solution to reduce pain and prevent the growth of this disease.
Plantar Fasciitis shoes have become very popular in recent times. These shoes are commonly found everywhere. They are available in different models specifically designed for walking, running and for other movements. Plantar fasciitis walking shoes are flat and have support in the heel area. The shoe allows the foot to move correctly and provides support to the arches. When purchasing shoes make sure that you are comfortable walking and that you can easily bend up and down while wearing them.
Plantar Fasciitis running shoes are specially designed to provide cushioning to your arches. While running, the entire weight of your body falls on your feet. In addition, gravitational forces and speed act on your foot. Therefore, you need to make sure that there is extra padding for your feet. This will minimize the pressure on your feet. With so many people suffering from Plantar Fasciitis, shoes are now available in great looking styles, no-one will know you are wearing a specialty shoe.
It is possible to customize your shoes to suit your style and comfort. Depending on your foot size and shape, you can order shoes. You need to be patient and choose the right shoe while shopping. If you are confused about what the right shoe is for you, you can contact a plantar fasciitis consultant. The consultant will measure and examine your feet and suggest the best brand for you.
Your feet are precious and spending money on shoes designed to relieve the pain of Plantar Fasciitis must surely outweigh the costs.
Plantar Fasciitis – Learn What the Best Treatments are for Plantar Fasciitis:
Plantar Fasciitis is a common term heard very frequently these days. Millions of people are suffering from plantar fasciitis, with people in their fifties affected the most.
This pain is felt in two sections of the foot, under the heel and in the back of the heel. Plantar fasciitis occurs due to being overweight and from walking or standing on hard surfaces. However, the most common cause is by wearing ill fitting shoes. It is extremely important to select a shoe which is the right size and the correct fit for your feet. Keep this in mind the next time you are out shopping for shoes.
Plantar Fascia is a thick tissue connecting your heal to the toes. It is the strong region of the foot which enables the foot to carry our weight and maintain balance. If the foot undergoes abnormal stress due to being overweight, or from walking or running for long distances, it creates a tear in the planar fascia and causes pain.
Plantar fasciitis can be prevented effectively at home and is easy and inexpensive. Avoid doing long walks, running, jumping, or standing for long periods of time on hard surfaces. Avoid bare foot activities. Swimming is a good alternate exercise for running and walking.
Stretching your body and your muscles before doing any exercise is extremely important. you can do a soleus stretch or bicycle stretch. By stretching your body before walking or running, you can make plantar fascia flexible enough to minimize damage.
Maintaining healthy weight is very important to prevent plantar fasciitis. This will reduce the physical load on the plantar fascia. Reduce your weight by eating a healthy diet. Foods containing animal protein and fat such as beef, eggs and pork can be replaced by low fat healthy foods such as beans, nuts, lean chicken, vegetables, fruits.
Wearing appropriate shoes is also essential in preventing plantar fasciitis. Avoid using shoes which are completely flat and provide no foot support. Select a shoe which has a strong heel and good flexibility in the front and which allows the toes to move easily and naturally.
If you are using athletic shoes, replace them frequently. While shopping for shoes, keep in mind that finding shoes that offer support and cushioning is your highest priority. Massaging your feet with ice for 5-10 minutes can help relieve the pain to some extent.
If nothing works, surgery is an option. However, as there are complications involved in plantar fasciitis surgery, it should only be considered as a last resort.
Plantar Fasciitis Splint – Learn About Different Types of Plantar Fasciitis Splints:
A Plantar fasciitis splint is one of the best methods used to reduce foot pain. Plantar fasciitis is becoming more and more common these days. Plantar fasciitis treatment is available everywhere now.
There are many ways to treat this condition. Performing proper exercises, applying ice to that area or taking oral medication and physical therapy are some of the methods used to treat plantar fasciitis. However, a plantar fasciitis night splint can prevent the pain to a greater extent.
While you are asleep in the night, your planar fascia would be in the same position for a long time, and it gets tight. This is the reason for the pain in your foot when you get up in the morning. If you wear a plantar fasciitis night splint, it will hold the foot flexed and prevents the morning pain. A night splint holds your foot in a dorsiflexion position. The gentle stretching of this device reduces stress on your heel and enables the tissue to get back into its earlier length in due course.
There are different models of plantar fasciitis night splints available in the market. The most common splint is a boot night splint. The outer layer is made up of plastic while the inner region is soft and cushioned which gives more flexibility and a flexion angle of 10-30 degrees.
These splints are mostly used to reduce the pain at the back of the leg. Dorsel night splints are specially designed to reduce pain at the front of the leg. It contains straps to pull the toes upward. It is made up of foam core and a soft outer layer. Dorsel splints do not have any flexion angle and are exceptionally comfortable to wear during the night. They are light weight and are a comfortable shape to wear.
Sock night splints are available in different models, shapes and fabrics. They slip on like a sock, and the strap connected from the toes gives the flexion angle of 10 to 20 degrees. These are easy to wear and remove. They are made up of durable material and can be washed. Sock night splints are also referred to as soft night splints. They reduce the stress on the heel and enable the tissues to get back to their normal length which reduces inflammation and pain.
If you read reviews from people who have used a plantar fasciitis splint, you will understand that these smaller devices are doing a fantastic job in reducing pain and restructuring foot tissues.
Plantar Fasciitis Treatment – Easy Ways To Treat Plantar Fasciitis:
If you get up from the bed with foot pain, you might be experiencing plantar fasciitis. It is a condition where the tissues in the feet get damaged due to immense pressure applied on the heel. The pain starts slightly in the beginning and accelerates over time. It is particularly important to identify this condition and undergo plantar fasciitis treatment in the initial stage.
There are different methods to treat plantar fasciitis. Firstly, it is very important to give your heel ample rest. Avoid walking bare foot. Use the right size shoe to prevent pressure on the heel. It is no good to go for running or walking for long periods of time with this condition.
If you continue to walk while still in pain, it will aggravate the pain and make it tough to treat. Applying ice to the feet can be an enormous help. It will diminish the pain to a greater extent. If you cannot avoid walking or other activities, apply ice after you come home from walking. It will surely prevent the inflammation or pain from becoming too intense.
Exercise is an essential part of plantar fasciitis treatment. Simple exercises which can be done in the mornings and evenings, can give substantial relief to people affected with plantar fasciitis. Heel pain is most common while getting out of bed. If you experience heel pain, stretch your feet and flex your foot up and down 6-8 times.
If you have a tennis ball, try to roll your arch on the ball. Massaging in this way can release the tension on the fascia. Calf stretching is another exercise to release pressure on the feet. Place one leg forward and tilt your pelvis while holding the upper body upright. Bend the knee until you feel the stretch on the other leg. Repeat this exercise about 10-12 times.
Hamstring exercises can also be done along with this exercise. Another method is to place marbles on the ground and pick them with your finger toes. Place them in a cup and repeat this action again. This releases the pain on the heel.
While you are asleep, the foot muscles are placed in the same position for a long time and cause pain when you get up in the morning. A night splint holds your foot flexed all night and prevents tightening of the plantar fascia. This will prevent the horrible pain you experience in the morning.
In addition, you can use oral medication or physical therapy. Surgery should be the last step in plantar fasciitis treatment. However, make sure that you wear the right shoes and avoid straining your feet to avoid plantar fasciitis.
Plantar Fasciitis Exercises – Simple Yet Effective Tips To Treat Your Plantar Fasciitis:
Plantar fasciitis exercises are not new for most people. People suffering from plantar fasciitis know how painful it is. Plantar fascia is a thick connecting tissue which supports the arch of the foot. If it undergoes immense pressure, the tissues tear out resulting in severe pain. It is commonly caused by wearing the wrong shoes. Athletes and sports persons are more prone to it as they wear tight shoes and put pressure on the feet most of the time.
There are many ways to cure plantar fasciitis like oral medication, physical therapy or surgery. Plantar fasciitis exercises are a good way to reduce or prevent planar fasciitis in an effective manner. However, make sure that these stretching exercises give you a pulling feeling and do not cause any pain.
If you experience foot pain while getting out of bed, a heel pain exercise is necessary to start your day out right. Plantar fascia gets tightened while you are asleep and you need to massage it. Stretch your foot and flex it up and down 8-10 times before getting up.
Try to roll a tennis ball with the arch so that the heel tissues get massaged. You can also perform this exercise while standing. It is recommended not to walk with bare feet as it puts immense pressure on the heel resulting in pain.
Calf stretch exercises can be done while standing. Turn towards the wall and place your hands on the wall. Place the leg you want to stretch, one step ahead. Bend one knee till you feel a stretch on the other leg. Keep it stretched for 15-20 seconds and release your legs. Repeat this exercise 4-5 times.
Another similar exercise is a hamstring exercise. While one foot is flexed, extend the other leg forward. Tilt your pelvis forward while keeping your body upright. Stay in that position for 15-20 seconds and feel the stretch at the back of the extended leg. Interchange the leg positions and repeat.
Using the stairs in your home is another easy exercise you can perform. Balance yourself on the balls of your feet. Slowly allow your body weight to stretch your calf muscle until you feel the stretch, hold this position for 30 seconds, then repeat.
When performing any Plantar fasciitis exercises stop if the pain is too much. You might only be able to perform one exercise once or twice. Work up to adding more repetitions daily. Your body has to adapt to any new exercise routine.
Diabetic Foot Care:
Having diabetes can be really dangerous for your feet. Maintaining a daily foot care regimen will be the best prevention method you can possibly do. Suffering from diabetes can mean that your nerves are damaged and your blood circulation is poor. What this entails is that you do not have proper feeling in your feet and even a slight cut can lead to serious side effects. Many people with diabetes have ended up losing a toe, foot or even a leg.
What this comes down to is understanding that taking extra precautions is extremely important for your diabetic foot care health. Keeping your feet in tip top condition is a matter of checking your feet more often. Each day you want to check your feet for cuts, blisters and any abnormal looking redness. If you have trouble bending your feet up, use a small mirror to see the bottom of your feet properly. Any time you notice anything out of the ordinary be sure to set up a doctor’s appointment right away.
As a diabetic your foot nerve endings might be damaged, this is why it is recommended that you always use warm water to soak your feet and not hot. Wash your feet gently with a mild soap, baby soap is perfect to use. Pat your feet dry, do not rub or cause any excessive abrasions.
Using a good quality natural foot care lotion will help your skin stay soft, just don’t put the lotion in between your toes as this might encourage a fungal infection. Wear a clean pair of socks each day and many doctors now recommend using diabetic socks. These are great especially if your feet tend to get cold during the night. Make sure your socks are not too tight so they don’t restrict your circulation.
Before you put your shoes on in the morning always check them inside to make sure that they are dry and that there are no stones inside. Preventing any type of sore or cut is crucial to your foot care health. When you are at home always wear slippers around the house and don’t walk barefoot. Again prevention is your aim here.
The diabetic food care routine described here is easy to follow and will effortlessly become a habit in a short amount of time. Along with your new routine just taking proper care of your diabetes overall will keep you healthy. Make sure your sugar levels are correct and always take the time to get regular checkups with your doctor or health care practitioner.