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Whether it's a hard workout at the gym or a long day with the kids, sore feet can be experienced from a wide variety of sources. Heel pain and soreness in the heel of the foot is common, and one of the most common causes of heel pain is plantar fasciitis. The American Chiropractic Association reports that more than 2 million people in the U.S. are affected by plantar fasciitis every year. The condition arises when the plantar fascia, the ligament that connects the heel bone to the toes, becomes inflamed and produces pain.
The Mayo Clinic states that plantar fasciitis is relatively common with runners, and other types of risk factors for the ailment stem from strenuous pressure placed upon the feet from physical activity, from inadequate shoe support to being overweight. Treatment for plantar fasciitis pain can range from everything to medication to physical therapy to even surgery in some severe cases. However, there has been plenty of research devoted to linking treating plantar fasciitis with massage therapy. Check out how a foot massage may provide plantar fasciitis relief, as well as the specific techniques to apply to your foot when faced with this condition:
People suffering from plantar fasciitis often report stabbing heel pain, most notably as they take their first steps in the morning. People may also feel soreness in the heel of the foot when standing for long periods of time or during the first steps taken after sitting for some time.
In a case study published in the Journal of the Australian Association of Massage Therapists, massage therapy was analyzed to see whether it could be considered a sufficient treatment option for chronic plantar fasciitis pain. The examination was performed upon a subject who was a dancer suffering from chronic plantar fasciitis. The participant would stay enrolled in the dance classes, while also receiving two 30-minute massage therapy sessions every week for four weeks. During the massage therapy meetings, the therapist would apply deep moist heat to the site of where the heel pain was occurring, while also providing Swedish massage techniques to the upper and lower leg. The session would then conclude with Swedish massage being applied to the entire foot, and the subject was then asked to provide a pain level score between zero and 10 (zero being no pain, 10 being the worst pain).
Two months prior to receiving the massage therapy sessions, the participant reported pain level scores of eight to the researchers. Mid-way through the study, the subject reported a score of four, and by the end of the examination, a two was reported. The researchers also noted that the physical amount of dancing the client could perform continued to increase throughout the study, allowing the study authors to conclude that massage may be a beneficial resource for comforting plantar fasciitis pain.
Two of the most effective plantar fasciitis home remedies are ice and massage. First, use a foot roller to massage anywhere there is soreness on the bottom of the foot near the heel. The best foot massager for plantar fasciitis will not roll away from you, will provide the opportunity for deep tissue massage and will enable you to easily target any painful areas. Plantar Fasciitis pain relief can be achieved by targeting trigger points with a foot massage ball. A tool like the Moji Foot Roller, which has 6 omnidirectional balls, will help deliver a powerful foot massage to pressure points and help relieve soreness in the heel of your foot.
"A personal massager can help reduce inflammation in your feet."
The Moji Foot Roller is an easy-to-use and portable personal massager that has been found to be an excellent source for addressing this nagging condition. Simply sitting down and rubbing your sore feet and toes on the foot massage balls can help out with stretching the fascia (bottom) of your foot as well as increasing circulation into the foot.
In addition to a foot massage with a plantar fasciitis roller, there are a few other things you can do to address symptoms of plantar fasciitis. For starters, if pain is significantly severe, you should cease physical activity until you notice the pain is decreasing. Hydration is also extremely important during this recovery process, because it can help flush out toxins within the body. Even taking a few over-the-counter anti-inflammatory medications, such as ibuprofen, can help provide some relief to your feet, in addition to foot massage.
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Living a healthy lifestyle takes commitment and focus. It’s easy to be swayed off course by cravings, sweets cravings and fatty foods, but you know that these will deter you from your goals. Whether you’re looking to lose weight, enhance your endurance, run a marathon or get stronger, eating a balanced, nutritious diet is a must.
Even so, late night snacks are hard to resist sometimes, and if your stomach is rumbling before hitting the hay, you may reach to something quick and easy. Instead of just grabbing whatever is closest at hand, try these nighttime snacks that won’t derail your good eating habits:
Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride: