Runners fear injury just like any other athletes, but the impact of just one single injury on confidence and resilience can be hugely impactful. A May 2020 study published by Plos One concluded that good mental resilience is a factor in good post-injury recovery and return to previous personal standards, but that the opposite led to a reduction in overall life-long performance post-injury. It follows that having a positive approach to running following injury recovery (or time out for any other reason) is crucial to hitting new heights. This process starts with getting your body back into one that’s fit for the road.

Getting in good shape

Enthusiasts of any one sport or athletic pursuit will often exclusively seek to enjoy that sport. For runners, this is highly detrimental and can lead to slower recovery associated with lower overall rates of fitness. According to the National Library of Medicine, runners who did not replace running with some other form of physical activity – whether that be gentle work like walking or swimming or callisthenics – were more likely to become reinjured.

Look to maintain and extend your physical fitness through injury, and then get back into fitness once you’re recovered. Choose a diet and exercise plan, stick to it, and make sure you’re measuring your progress. A tough part of this is retaining motivation, and that’s fine. Finding out what your why will help you in establishing how to get back into shape and is a crucial part of the recovery process and reclaiming your enthusiasm.

Finding your motivator

Many people who experience injury find themselves in a rut. The lack of fitness severely impacts your ability to run for as long as you did previously, your pain tolerance will be lower, and you generally feel out of sorts. It’s helpful to do an exercise in finding what motivated you to run in the first place.

Was it getting fit? Did you lose weight through running? Perhaps it was good for your mental health, or you experience the runners high and enjoyed that experience. Sit down and have a really good think about why running works for you and makes you ‘tick’ – this is a necessary step in finding top performance again.

Putting it into action

Once you’ve regained fitness and found what motivates you, it’s time to build a growth and positive mindset. It’s important to have a really good grounding in your mental health, as, believe it or not, there are issues that can impact your wellbeing once back out and running. A study conducted by the University of South Australia found this, noting that runners were exhibiting symptoms close to addiction with regards to the runners high – and that this was impacting injury recovery. Simply put, the chasing of that enjoyable rush was causing overexertion for many runners. Take it slow, take it easy, and one run at a time.

Piece it all together, and you’ll soon be feeling your mojo coming back to you. Running is a wonderful type of athletic activity to pick up, but it has its perils. Always approach injury and recovery with a steady hand and you’ll do right by yourself.

Whether you’re going through a rough patch or you just needed a boost to start your day, it all relies on your mental health. Mental health includes a person’s emotional, psychological, and social well-being. In shorter terms, it may influence how people feel, think, and behave. 

As people know, there are many mental disorders that some people go through, and it could be very inconvenient to have, especially when you have no control over how you think and feel. Different mental illness includes: 

• Mood disorders
• Anxiety disorders
• Personality disorders
• Psychotic disorders
• Eating disorder
• Trauma-related disorder
• Substance abuse disorder

Since people could experience many different mental disorders, they should all be taken with importance as they’re as vital as your physical health. Just because the illness is not physically seen through a person’s body and is just going through their head, it doesn’t mean that it’s not real. When it comes to mental health, nothing is too much. 

The most common mental disorder that people have is an anxiety disorder. Anxiety is a normal human emotion that occurs when a person is under intense stress. However, it no longer becomes normal when you experience it even when there are no stressors around.

Anxiety disorder is being in the state of having frequent and intense episodes of anxiety, even when you’re not experiencing any stress. As elaborated at https://apibhs.com/anxiety-treatment, having an anxiety disorder can significantly affect your personal life, which is why you should immediately seek help. 

How You May Improve Your Mental Health

Getting the necessary help at the first sign of mental illness may help prevent it from becoming worse. That’s why prevention is still better than cure when it comes to mental health.

That being said, listed below are the tips on how you can improve your mental health day by day, with or without mental illness:

1.     Try To Be Positive

One of the most effective ways on how you can improve your mental health is to try to be more positive. It’s always a great idea if you change your perspective into a brighter light rather than focusing on the dark. Hence, if you’re in a grave situation, try to see it from a different angle.

For example, you have a task that you have no idea how to do. Instead of focusing on the negative thoughts, turn them into something positive, like how this task can help you improve your knowledge and make you a better employee. 

Along with this, you should always try to surround yourself with positive thoughts, and that could mean physically. In your home, you could spread out positive quotes that could help lift your mood. Place them in areas where your eye catches the most to help you remember that every day can be a good day as long as you allow it to be.  When you wake up in the morning, tell yourself that today will be a wonderful day. Doing so will give you that much-needed positivity you’ll need for the day.

2.     Take A Break

When you’re in a moment or scenario that you feel is too much for you to handle, you can always take a break to allow yourself to absorb everything that’s happening. You don’t have to face every event all at once and immediately. You can always pause, do something that makes you happy, and then continue to face it after you’ve calm down. 

3.     Talk To Someone

It’s always ideal that you don’t bottle up your emotions to yourself and talk to someone to vent out your worries. You can always speak to a family member, trusted friend, or your partner to let them know how you’re feeling and how you’re coping up.

You’d be surprised how relieving it is once you’re able to release your emotional baggage when you share it with someone genuinely interested in knowing your thoughts.

4.     Accept Who You Are  

Everyone is different, and that’s what makes us unique. We have our strengths and weaknesses that can be the opposite of other people, but that doesn’t mean you’re not like everyone else. You need to get out of the norm that when most people are like that, it means that they’re normal and you’re not. It’s okay to be different. 

The first thing that you should do is to accept who you are. It’ll help you feel better about yourself and take your weaknesses and quirks. Every single detail about you is what makes you, you.

It can be hard to accept who you are, mostly when you badly wanted to be someone else. But when you learn to accept and love yourself, it’ll further help improve your mental health. 

5.     Write

Writing has helped people release their thoughts about their life. It could be in a journal or just on a sticky paper. 

It’ll be beneficial if you learn to list down the things that you’re grateful for. It could be your family, group of friends, pets, financial capacity, career, environment, or anything that you’re thankful for having. Writing the things you’re grateful for will help set your vision straight, allowing you to focus on the positive things and become appreciative of what you have. 

6.     Care For Others

When you prioritize other people’s needs rather than yourself, it’ll help you feel better, most especially if they’ll be happy with the deed you’ve done. 

To name a few, you can help them out finish their task or assignment, give them food when they can’t afford to purchase one, help them lift heavy objects, open the door for the elderly. Just make sure that people wouldn’t abuse your good deed. 

7.     Do Something You’re Good At

To help you boost your self-confidence, you could do something that you’re good at. It’ll make you feel better about yourself and you’ll start to believe that you can do anything you focus your mind on doing. 

Not only will this help you boost your self-confidence, but it’ll also make you happier and lift your mood. This is because doing something that you’re good at is something that you enjoy doing. 

You could draw, cook, knit, swim, run, or play to make you feel happy about your skills, resulting in a more positive mood. 

8.     Relax Once A Week

With the heavy work week you had, you must pamper and relax at least once a week to help you get back on track. You don’t have to take expensive spa trips every week (unless you can afford to), but you can do relaxing activities at home. 

One of the most relaxing things you could do is by having a warm and comfortable bath at home. You could add some essential oils of your choice to allow the aroma to float in the bathroom while playing relaxing songs. Close your eyes as this will help enable the experience to instill within you. For the complete experience, you could also add Epsom bath salts to help release muscle pains. 

9.     Smile

The moment that you wake up, always starts with a smile. Studies have shown that smiling, even without any reason, helps lift someone’s mood, turning it into a little lively energy ball.

Smiling isn’t only beneficial for you, but it could be helpful for other people, too, including strangers.

When you’re at a restaurant, and the waiter takes your order, you should end the conversation with a thank you and a smile, and they’ll surely smile back, which helps boost up their mood, too. It’s a heartwarming experience when you make someone happy just because of a simple smile. 

10.  Learn To Appreciate

In line with being positive and smiling, you should also learn how to appreciate all of the big and small things and verbalize them. 

Saying ‘thank you’ is free, and you shouldn’t limit yourself from saying those kind words as that person needs it the most and you don’t know it. For instance, you could say ‘thank you’ to the guard who opened the door for you, the barista that served your coffee, a salesperson that has assisted you with your purchase.

When you say thank you for their good deeds, don’t just blurt it out but look at them in the eye and say thank you with a smile and be genuine as much as possible. It’ll help them boost up their mood and be happy for the day.

Conclusion

Your mental health is as important as your physical health, and you shouldn’t take it for granted. There are many ways to improve your mental health, allowing you to be happy day by day. In line with this, you shouldn’t only focus on yours, but try to give importance to others as well. Everyone needs to have healthy mental health, and it can be easier if everyone is genuinely friendly to each other. 

You should practice surrounding yourself with positive thoughts and free yourself from the dark ones. A smile goes a long way, and you shouldn’t limit yourself from doing so. It’ll instantly help boost your mood, improving your mental health day by day.

One of the best ways to start the new year and improve your self-confidence is by getting into shape after indulging during the holidays. Although it can be intimidating to know where to start, there are several ways to begin to see results and feel comfortable in your skin again.

Setting a Diet

Creating a diet is necessary to ensure you have guidelines to follow and know which foods to avoid. There are many different types of diets you can choose from, making it necessary to do some research when creating your goals. Some of the most common diets that have proven to be effective include paleo, keto, blood type, Atkins, and Weight Watchers. You can also work with a dietician or personal trainer to ensure you’re obtaining adequate nutrition throughout the day.

Working Out/Exercising

Workout and exercising three to five times each week is also necessary to burn calories and shed excess weight. You can get in shape by increasing your activity levels, whether you prefer to jog or go on a bike ride. Consider trying different forms of exercise to keep it interesting and avoid losing interest after a few months.

Joining an exercise class can also allow you to have the support you need to stay focused and work towards your goals. With the help of an instructor and other participants, it’ll be easier to remain accountable to other people as you stay committed to practising an active lifestyle.

Eating Healthy

One of the main reasons most people get out of shape is due to their diet. Stick to cleaner and whole foods to consume fewer calories and improve your digestion. Consider stocking up your kitchen with new foods and tossing out anything that is high in sugar or carbs. Stick to fruits, vegetables, and lean meats to boost your health and obtain more nutrients to increase your energy levels. With more energy, it’ll be easier to increase your activity levels and burn more calories throughout the day.

Taking Casein Protein Powder

Consider adding protein powder to your diet to build more muscle and develop a leaner figure. According to Legion Athletics, “Casein protein powder is rich and tasty, making it easy to get more protein in your diet.” It’s also 100% natural and doesn’t contain any food dyes or fillers.

Stay Hydrated

Staying hydrated is the key to curb your hunger and consume fewer calories throughout the day when you’re more prone to snacking. It’s important to drink at least two liters of water each day. Many times, it can be easy to confuse dehydration for hunger and eat more when what we really need is water. Consider using a large reusable water with measurements on it to track your intake and meet your goals each day.

Conclusion

Knowing the best ways to take control over your health can allow you to get in shape and meet your goals in the new year. You can burn excess fat, increase your energy levels, and develop more muscle with the right changes made.

Being a great runner isn’t an easy work to do. Some people may make it look easy but running requires excellent determination, heavy training, and strength. If you’re going to run a marathon, you must be well-prepared so that you could take the long-distance running without a fuss.

There are many ways to prepare for the marathon to allow you to have a healthy routine that’ll make you stronger. One of the first things you have to do is find the right training plan that’ll work best for you. Not everyone was made to be the same, and one training plan doesn’t work best for everyone. You could experiment with which training plan you assure would work best for you and work your way with that. Along with this, you could also try training with a water jogging belt as it’s a great innovation on how you can improve your stamina for endurance running.

In line with this, swimming regularly has been linked to being a wonderful way of preparing for endurance running, and listed below are how they can help: 

1. Helps to Strengthen Your Legs

Going for a run requires muscle strength, most especially on your legs, as this is the part of your external body that moves to keep you forward. With that, it’s only wise that you strengthen your leg muscles so that you could run for miles and finish strong.

When you go for a swim, one of the most used parts of your body would be your arms and legs to keep you moving forward. By moving your arms and legs repeatedly in a similar motion, you improve the strength of your muscles.

The stronger your muscles get when you swim, the stronger your legs would be at different sports, especially running. Depending on the kick-off swim that you use, other parts of your leg muscle will develop.

2. Improves Your Cardiovascular Strengths

With swimming regularly, you’ll be able to practice your breathing and force your body to work with the amount of oxygen that it gets. Similar with running, you’re most likely to be out of breath when you swim. This helps you train your body to adjust to its environment, and in turn strengthen your endurance. When you’ve thoroughly trained your body to work with a limited amount of oxygen but still be able to push its limits through swimming, you can move distances by running.

3. Helps to Prevent Injury  

When you go for a run unprepared, there’ll be a high tendency that you’ll be encounter injuries since your body hasn’t developed well for its run.

When you swim regularly, you’ll be able to improve your cardio strength, which is what running is all about. Swimming causes the least biomechanical stress among most low-impact training exercises such as cycling, elliptical, and rowing, making it the popular choice for runners who wish to improve their endurance strength without having to run as a training method.

4. Uses A Lot of Repetition

One way to stabilize your body that you’re going into a ton of repetition is through swimming. Running involves the sole use of your two legs racing with each other to move you forward and win the race. However, it can be a tiring act, most especially when those are the only two parts of your body that you have to put force on to be at your best.

With swimming, you’ll be able to condition your body into doing something repetitive and be able to push its limits, limiting the time that your body gets tired from repetitive actions.

5. Builds Stronger Muscles

Not only that you’ll be able to improve your leg muscle, but you’ll be able to improve your overall muscle strength with swimming. Swimming is a whole-body exercise that helps to strengthen your whole body without you noticing it.

With proper swimming, you’ll maintain your posture and stabilize your hips, which are highly essential when you’re going for a run. Swimming will help keep your body in the right manner, prevent any injuries, and run faster due to proper body balance.

Conclusion

Preparing for an endurance run isn’t limited to running as your training method. You can always add additional training exercises that could help you become a better runner. One of the most popular choices for improving yourself as a runner is through practice. It genuinely enhances your muscle strength, especially with your legs, and regulates your breathing, which is incredibly important when you’re running for distances.

Going for a run requires you to learn proper breathing so that you could have a continuous healthy run and be able to run for much longer without passing out due to low oxygen levels.

It’s essential that you take proper training and not rely on core swimming as your training method for endurance running. You should focus on increasing your stamina and endurance so that you’ll be able to run distances and finish strong as these are the most important things that you need when you go for a run.

Foot pain is often a sign of something more serious. In fact, it is one of the signs that your foot might be suffering from an injury. If you have this problem, it may be time to talk to your doctor. If you are wanting to do some research before this, websites like Rolling Paper are great for finding related articles and learning more about your symptoms. There are some things you should first know, though, as you begin your journey of finding the best treatment for your condition.

Why is foot pain debilitating? Foot pain can be chronic or acute. Acute pain usually happens when you take a spill or when your foot gets broken or cut. Chronic foot pain, on the other hand, is caused by an injury to the foot. Both conditions can be debilitating if they last longer than a week or two. Imagine not being able to walk normally and feeling pain with every step.

In this article, you’ll learn the most common causes of foot pain.

1. Bone Spurs

Foot pain can be caused by a variety of conditions including bone spurs. Bone spurs are also called pododermatitis and are caused by bacteria that live in the foot on the outer side and beneath the skin and on the bones of the feet. It can be caused by shoes that do not fit properly or by overuse and/or injury to the bones and muscles of the foot. Heel spurs can be extremely painful. If surgery is not yet an option, consider Protalus insoles as these can help to reduce some of the problems and symptoms you experience.

Pododermatitis is a chronic condition that causes inflammation in the skin of the toes and the surrounding area. There can also be redness or swelling of the skin in the affected area. This can become worse with time, causing discomfort and pain. If foot pain is too intense, consider to get your bone spurs removed in Idaho Falls.

2. Arthritis

Arthritis is a medical condition that involves the inflammation of the joints and also causes foot pain. The symptoms of arthritis may vary, depending on the type of arthritis. But, some of the common ones are pain in the area of the feet, swelling, and even infection.

Here are the good-to-know facts about arthritis:

• This disease is an autoimmune disease, which means that it attacks your own body without any fault or cause. When you have this condition, the immune system is not able to fight the disease which, in turn, affects other organs of your body.
• The most common symptom of arthritis is foot pain. This usually occurs because the patient has an inflammation of the joints, but the pain can be anywhere in the foot. It is also sometimes called plantar fasciitis. This condition is one of the most common causes of foot pain and also one of the main reasons people seek medical advice.
• There are two types of arthritis which are rheumatoid arthritis and osteoarthritis. Both forms are highly inflammatory and cause damage to the cartilage and bone. They can affect the bone and joint directly, or they can spread through to other parts of the body.
• Some people recover from the condition, while others deal with it for life. The pain could disappear, but you should still seek medical advice from your doctor.
• There are a number of different treatments that can be used to relieve the symptoms and give you a better quality of life. These include the use of corticosteroids which are taken orally and may help to prevent inflammation in the affected area. Other ways to treat arthritis are surgery and other more drastic treatments such as having the joint removed or being placed in a complete body cast.

3. Tendonitis

Tendonitis occurs when the tendons are overstressed. The tissues surrounding your bones and toes become inflamed. This can occur from repetitive activities, such as running, lifting, or other movements that lead to sports injuries. It can also occur as a result of wearing shoes that do not fit properly. When this occurs, the ligaments become irritated and inflamed. This can result in swelling, tenderness, and even pain.

4. Bunions

Bunion pain can cause foot pain. It is one of the main causes of foot pain as well. The condition is commonly referred to as a bunion because it is an unnatural-looking bump or “puncture” of the joint between your big toe and your other toes. This causes discomfort and sometimes pain on the outside of the foot, but can also cause a sharp pain on the inside of your foot.

If you feel that you are getting bunions from walking or running, you can try going easy on the activity. You can also try wearing extra thick socks to reduce friction on the inside of your foot. This should help the friction on the outside of your foot as well as help relieve pain from the inside of your foot.

It may take some time for your foot pain and bunions to clear up, so you may want to consider some type of foot massager. If you feel that your pain is getting worse, contact a doctor right away.

5. Avulsion Fracture

Pain in the heels can be caused by a problem known as avulsion fracture. An avulsion fracture may be caused by a bone spurring or grinding against another bone within the joint. The problem is that the bones do not always move properly when they are forced into one another. They are often too close, making them much more likely to become dislocated. While this does not happen to every person who suffers from this problem, it is the most common cause for the pain.

Another possible reason avulsion fracture causes foot pain is that the area becomes so weak that the bones will break off from and move into another part of the foot. This can also be caused by arthritis, but this is rarely the case.

6. Bursitis

There are also other possible reasons foot pain occurs, including inflammation or bursitis. Bursitis is a common condition in the hands, fingers, and joints, but it can also occur in other parts of the body. It is actually the inflammation of a fluid-filled bursa, or sac, within a finger joint. These sacs cushion certain areas around the joint where the skin, muscles or tendons would otherwise rub.

Here are the possible causes of bursitis:

• One of the most common causes of bursitis is repetitive stress. This is especially common for people who are constantly typing, knitting, and other repetitive tasks.
• Bursitis can also occur as the result of injury to an area of the body or as a result of wearing protective gear that has little or no protection.
• Other possible causes include infection; injury to surrounding structures such as tendons, ligaments, and bones in the joint; illness; birth defects; trauma; and an injury that occurred prior to childhood.

In many cases, bursitis can be treated without surgery. A doctor will first test the area to see if it is inflamed and may perform a physical examination, if so. If you do have an inflamed bursa sac, or if you find that the condition is not caused by injury to the bursa, then your doctor may be able to prescribe antibiotics to help relieve the pain. However, if the bursa is infected or inflamed or if the bursal lining is thickened or damaged, then surgery may be necessary.

7. Foot Infection

It is also possible for foot infection to cause pain. The common causes of foot infection are fungal infections, bacteria, and even viruses. When in pain, check with your doctor to make sure that you do not have an infection.

Managing Foot Pain

• It is important to remember that if you have chronic foot pain, you should make an appointment with your doctor as soon as possible. Your doctor will discuss the possible causes of your pain and determine the best treatment for you.
• Always Wear Proper Footwear: Shoes should be comfortable and not too loose or tight, but should also allow for plenty of space between your toes.
• Keep Your Feet Clean: To prevent bone spurs from causing foot pain, it is important to always keep your feet clean and dry. If there is an infection in the skin surrounding the foot, it is important to treat the infection as soon as possible.
• Prevent Further Inflammation: In addition to treatment, it is important to know what to do if you are experiencing a flare-up. You should keep a close eye on the affected area to prevent further discomfort and pain. By preventing further inflammation, you can stop the condition from worsening.
• Keep Skin Moisturized: By keeping the skin of the foot well-moisturized and by preventing pressure on the bones and tissues, you can reduce the chance of developing bone spurs and other foot issues.
• Medications: There are treatments that can help reduce pain. Your doctor may prescribe medicine to help control the pain. Some of the medications used for pain relief may be anti-inflammatory, which helps reduce swelling and help the healing process. 
• Physical Therapy: It is another option to try if your pain continues after using medications. Physical therapy helps with joint exercises and stretches that help relieves the pain. Your doctor can tell you if you need surgery or any other form of treatment.
• Surgery: If you have bone spurs, you will probably need to have them removed surgically. Once they have been removed, the bones may heal over time, though, they can come back if you are not careful.

Conclusion

Foot pain could be a result of injury, infection, or chronic foot problem. The pain you feel in your feet and ankles could be related to arthritis, bursitis, avulsion fracture, or tendonitis. This is why it’s important to see a podiatrist before deciding on a treatment for your pain. Your doctor will prescribe the right medications or therapy and perform surgical intervention as needed.

If at the idea of returning to your daily activities after the quarantine or isolation that we have lived as a society due to the coronavirus you have been experiencing depression or anxiety, then we are going to share several recommendations so that you feel better about it.

The New Normal

Currently, society is going through a fear of coming out of isolation, returning to the streets, to the office, and retaking this new normal. Several things may be causing us concern, for example, seeing so much protection in people, feeling isolated despite being surrounded by people when you go to the supermarket, etc., and perceive how these measures generate discomfort.

We need to go stage by stage to regain confidence. We have gone through a period where we have been afraid of living with the people around us.

Our children or friends have become a point of threat, where the solution was “we are going to completely isolate ourselves from people to feel safe”, and now returning and being next to people can make us feel that we are in danger, and that is a distortion, that is not correct, because not all the people you see out there is a source of contagion.

We have to remember that contagion occurs through contact with saliva and mucus.

How to Combat Depression and Anxiety?

• As an exercise, remember three scenes, three moments of your life from your past where you were surrounded by many people and you felt safe and secure, and even where you felt relaxed, enjoying, laughing, at a concert, a meeting of friends, birthdays or in the middle of your office with many people.

This is to tell your brain that you remember those moments and register those
sensations in your body.

• Now imagine three moments in the future being surrounded by many people and feeling good, although depression and anxiety suddenly begin to appear. At this point it is recommended to let go, relax your stomach, breathe and wait for your body to expand, and to reconnect with the feeling of security being in the midst of many people.
  
• There is a point that can help you and that is that the immune system is strengthened through contact with other people, with other bacteria and viruses. The immune system, in a place of total hygiene and isolation, enters a state of rest. The immune system is your defence system that works best when exposed to different viruses and bacteria, as you have all your life.
  
• People with anxiety have perhaps developed a phobia of germs or being exposed to the outside and that is already a distortion of our brain. It is a state that is not functional, we cannot maintain it for long, and it is not focused on our survival.
  
• If you want to survive and be well, it will be important to resume activities, contact and go out little by little, doing it accompanied by a positive attitude. Know that it is going to be a gradual exposure.
  
• If possible, begin to imagine what this exposure will be like in contact with other people. Do not demand to do it overnight 100%. Keep in mind that these are stages of readjustment until we feel comfortable and confident.

• You can make a priority plan and expose yourself to this situation and see for yourself the return of confidence.
  
• We need to know that what we have experienced was a peak, an outbreak and that is why the measures that were taken were taken, but eventually, this virus will become part of all the others that surround us. Our attention will return to normal, but as a society, we are slowly regaining that confidence.
  
• Finally, record on a sheet all your thoughts, for example, the fact of going back to the new normal, why fears, what images, what ideas, and of each of those thoughts, how real or objective they are.
  
  Check if they are not distorted, debate about them, record if they are real or imaginary and fantasy, and keep in mind that these types of thoughts are very likely anticipatory anxiety and not a reality.

Summary

Do not pressure yourself, do not demand perfectionism, you need to process what you have lived.

There are post-traumatic stress exercises that can help you to put this whole situation in its place within your story and define how you want to live this moment of reintegration into society.

You can have a therapeutic massage in a physical center, which is said to help you feel more relaxed and act as an alternative to anxiety drugs. Check out MiracleRehabClinic.com and get informed on how you can access their massage service.

The most important thing is always to remember that you are not alone.

Many people assume a chiropractor just ‘’cracks’’ backs, however, this couldn’t be farther than the truth. A sports chiropractor is trained in muscle work who can help prevent injury and improve a person’s performance. Most major professional sports teams and Olympic teams employ a chiropractor. Runners often visit a chiropractor to help them avoid injuries while running. Many runners, whether they run for a hobby now and again or run to prepare for the Olympics in Tokyo, often experience some of the same issues. Plantar fasciitis, IT Band Syndrome, knee issues and achilles tendonitis are all common problems a chiropractor would see amongst their patients. You can visit Advanced Health Chiropractic for more information.

What Is Plantar Fasciitis?

The average person in the United States takes approximately 5,000 to 7,0000 steps per day normally, often on hard concrete surfaces. Runners often do a lot more than this. Plantar Fascititis is when the inflammation of the ligament that goes down along the bottom of your foot. This can cause a terrible stabbing like pain that can keep runners and other sports people sidelined for a period of time. In the United States, it is estimated that around 2 million people per year are treated for plantar fasciitis each year. In many cases, it can affect a person’s sleeping pattern due to the pain. The pain can move up a person’s feet and into their achilles tendon and also into their calves. People who suffer from plantar fasciitis often experience pain when they wake up in the morning. This is due to the lack of activity while sleeping at night time. However, pain can also be experienced after a long period of time sitting down in the same position. With increased activity, the pain can also return.

Can A Chiropractor Help Treat Plantar Fasciitis?

Chiropractic care can often help with treating plantar fasciitis. Without proper care, the condition can get much worse. Chiropractors often recommend their patients try some techniques to help reduce the pain. Stretching the joints of the ankle when getting out of bed in the morning can help a person suffering from plantar fasciitis. This might help before they take their first step in the morning time. It is important that people who sit throughout the day keep active, perhaps doing some stretches and movements every 30 minutes to help keep the joints mobile. If a person is on their feet most of the day, they should rest their feet regularly and when experiencing pain they can place an ice bag over the area.

What Is IT Band Syndrome?

IT Band Syndrome (Iliotibial Band Syndrome) is another common problem many runners face. It can cause pain on the outer part of a person’s knee. The injury is often caused by activities that require people to bend their knees over and over again. Along with running, other people such as cyclists, hikers and those who walk long distance often get diagnosed with IT Band Syndrome. There are non-surgical treatments available that might heal IT Band Syndrome over time however in some severe cases surgery is necessary. Surgery is normally the last option after all else has failed.

One of the main reasons many runners suffer from IT Band Syndrome is because they often run on sloped surfaces. Often roads have a slope closer to the footpath. The runner’s outside foot is lower than their inner foot which tilts the hips and throws their body off. Running downhill can also cause similar issues.

Can A Chiropractor Treat IT Band Syndrome?

If you are feeling some of the symptoms IT Band Syndrome has, it is best that you speak to a medical professional early on. If you are diagnosed and treated during the early stages of IT Band Syndrome, the chances of the injury becoming more severe are reduced. Because the injury involves the pelvis and other muscles chiropractic treatment might respond well.

In some cases stretches and regular exercise can help ease the pain. Similar to Plantar Fascititis, an ice bag may also provide you with some pain relief. If you still are feeling pain after a few weeks of stretching, placing an ice bag on the area and regular exercise it is best you make an appointment with Maximize Life Chiropractic.

What Is The Cause Of Achilles Tendonitis?

Another issue that affects a large amount of runners every year is achilles tendonitis. Although the achilles tendon is the strongest and largest tendon in the human body, achilles tendonitis is a very common problem. It can be caused by a person who overuses their leg muscles. Many runners experience the condition because they might often run on uneven or hard surfaces. Experts advise runners to wear proper fitting footwear that supports both the foot and the ankle. Runners often feel pain in the heel that might get worse as they run. They might also notice swelling in their heel or calf. Some feel a stiffness in these areas.

People aged between 30 and 55 years old have a higher risk of being diagnosed with achilles tendonitis. It is also more common in men than in women. People who are obese have a higher risk of being diagnosed with the condition. Being overweight can often put more stress on the achilles tendon. In some cases reduced blood supply can be the cause and some people might be diagnosed with Achilles Tendonitis due to suffering from a previous injury.

How Is Achilles Tendonitis Treated?

If you are experiencing a lot of pain and think you might have achilles tendonitis, it is vital you speak to a medical professional in case you make the problem worse. There are lots of medicines available to help reduce the swelling and that offer some pain relief. There are support devices that decrease the pressure put on the achilles tendon. It is not uncommon for a person suffering from achilles tendonitis to have a splint or a brace to help with the condition. A chiropractor or physical therapist may be required. They can train you exercises to help with the movement and the strength. This might also offer some pain relief. These exercises can be done at home or in the workplace. If all other treatments fail your medical professional might recommend you to have surgery.

Running is a great way to get exercise. It doesn’t require any special equipment, but you’re still able to burn calories, build muscle, and give your heart a great workout. You can start by jogging a short distance or train for a marathon, and you can easily jog in your neighborhood without having to go anywhere special. It is the most accessible exercise, no matter what your ability, how much money you have, or how much time you have!

However, no exercise comes without at least a few risks. Whether you want to start jogging first thing in the morning or you have to jog at night in order to squeeze a little exercise into your schedule, these tips will help make sure that you stay safe on the road, on the trail, and everywhere in between.

1. Avoid Others on the Trail, Which Includes Dogs

It’s easy to get into a trance when you’re running. If you’re new to jogging, you may simply find yourself distracted as you’re getting used to what your body feels like when you elevate your heart rate. No matter why you aren’t paying close attention, it can result in a serious accident if it means running into or veering away from others on the trail at the last minute.

Not only do you need to be aware so you can avoid other people on the trail, you need to avoid animals too. A whopping 4.5 million dog bites occur each year. The last thing you want to do is end up startling a dog that is walking on the trail and end up going home with an injury.

2. Choose Your Route Wisely

There are a lot of great jogging paths out there. That doesn’t mean you’re ready to tackle any and every route.

It’s important to choose a path that matches your ability level. If you’re a new runner, you shouldn’t be choosing difficult uphill trails. You should also avoid secluded trails unless you are running with others. Running on a sidewalk is always better than running on the road, and you may want to choose paved paths over gravel if you struggle with your balance.

3. Make Sure You’re Visible

It is extremely important to make sure you’re visible when you’re running. It can ensure you avoid other walkers and runners on the trail, but it is especially important if you’re jogging on or near the road.

A few safety tips for daytime running include:

• Face oncoming traffic when jogging
• Wear brightly colored clothing
• Jog in open spaces where you are easily seen

It is especially important to make sure you’re visible if you plan on running at night. That includes wearing reflective clothing, but it may also mean wearing a headlamp. Not only can it light the way ahead of you as you’re jogging, it is also the best way to get the attention of drivers and others on the trail.

4. Know What to Put in Your Pocket

The last thing you want to do is go out for a jog with a pocket full of stuff that is uncomfortable and weighs you down, but that doesn’t mean you should leave everything in your car. There are some things you should always have in your pocket.

Make sure you always have your ID in your pocket, keep your cell phone with you in case of an emergency, and make sure you have a safe place to put your car and/or house key.

You should also carry a personal safety alarm. That way, if you find yourself being followed or attacked, you can quickly and easily push the button to get help from others in the area.

5. Make Sure Someone Knows Your Exercise Schedule

Jogging with others can be a lot of fun, but for many, it’s a solitary activity. There’s nothing wrong with jogging alone as long as someone knows your exercise schedule.

Make sure a friend or family member knows your regular exercise schedule. If you are going to try a new trail, make sure you tell someone where you’re going and how long you expect to be there. That way, if you don’t return home when you’re expected, friends and family will know where to start looking for you.

Running is a great way to get exercise and take care of your health, but that doesn’t mean it is completely safe. Make sure your new commitment to fitness is safe by following the tips on this list.

Intermittent fasting, sometimes called intermittent energy deprivation, is a broad umbrella term for various meal cycles that change from non-feeding to voluntary re-feeding over a certain period. 

The concept of fasting is based on the concept of‘ total calories in equals total calories out.’ Any calorie not spent is stored inside the body. When you fast, you limit your food intake so that your body is forced to use the stored calories, which will help you lose weight. 

The biggest problem with intermittent fasting is that it does require some discipline on your part. If you’re willing to do it right, you’ll be able to make it work for you. But if you’re looking for an instant solution to your weight problem, then it may not be for you. 

There’s also a limit to intermittent fasting as too much food abstinence can negatively affect your health. To help you avoid the negative effects of intermittent fasting, here are some ways to do it safely: 

1. Always Consult Your Doctor Before Doing Any Fasting Method

There are different types of fasting methods, one of which is water fasting. This is a prolonged fasting method where you don’t eat anything but only drink water for a certain number of days. There are also timed fasting methods where you fast for several hours a day or one to two days a week. To do these methods safely, you should consult your general practitioner first. 

Some people are not meant to fast for longer periods because they have underlying medical conditions, like diabetes or heart problems. So, better have a full body work up so you may know if you’re safe to do intermittent fasting. 

2. Always Hydrate With Water

Another important thing that you need to know about fasting is that it can damage your organs and systems. You may also feel nauseous during your fasting days. To help you out, it’s recommended to drink plenty of water during your fast.

Hydrating while fasting will ensure that your organs work at an optimum rate even when you’re not fueling it with food. This will help them burn the excess calories stored inside your body so you’ll have the energy to go through your day. 

3. Plan Your Workout Accordingly

It’s important to plan your workouts when you’re doing intermittent fasting. When you’re fasting, you should stick to less intense exercises because you might not have the energy to do intense workouts. 

Although you can work out during your fasting hours or days, it’s still safer to do workouts hours after your meals or during your feeding window. This is to ensure you have enough energy to fuel your exercise, and you won’t pass out because you’re too hungry. 

4. Eat The Right Foods During Your Feeding Window

The re-feeding period of your fasting phase is one of the most important aspects of intermittent fasting. When you eat after fasting, your cells are re-building themselves to support proper tissue and cognitive function. New proteins are also formed to replace old ones, and your cells are slowly building energy sources after hours of food deprivation. 

Eating healthy food that supports cellular functions is essential when doing intermittent fasting safely. Ensure you have a balanced meal with the right amount of carbohydrates, proteins, and good fats. You should also eat fruits and vegetables so your body will replenish the vitamins and minerals it lost during the fasting stage. 

5. Don’t Overeat During Your Feeding Window

After hours of depriving your body of food, you may be tempted to eat as much as you can during your feeding schedule. The first thing you should know about intermittent fasting is that you’ll have to eat food when your body tells you that you’ve had enough. The reason for this is that you want to get into a fast phase and still be able to lose weight. This can be done in two ways: either eating only a small amount or eating very slowly over several days.

Summary

Aside from weight loss, intermittent fasting has plenty of health benefits, such as reducing stress and anxiety. When the body is in a state of starvation, it’s relaxed, which makes it less likely to suffer from aches and pains, anxiety, and headaches.  

To fully experience these benefits, you need to follow safety protocols when doing intermittent fasting. Always consult your doctor before doing prolonged fasts and make sure you still live a healthy lifestyle. Proper diet and exercise are still the keys to ensure you’re fit and healthy while engaging in intermittent fasting.