#How to fix bunions in 5 steps

[mellowfishauthoreggs]

Watch "How to Fix Bunions in 5 Steps" on YouTube

[fitnesshealthyoga-blog]

New Post has been published on https://fitnesshealthyoga.com/9-signs-youre-wearing-the-wrong-size-running-shoe/

9 Signs You're Wearing the Wrong Size Running Shoe

If you’ve never been fitted at a running store, chances are you buy your sneakers solely based on how they look.

When it comes to strutting around the weight rack, it’s not a grave mistake. But walking or running in shoes that don’t fit quite right can cause serious harm.

“Overuse injuries include plantar fasciitis, Achilles tendinitis, stress fractures, bunions, corns, hammer toes, and tendonitis,” says Chris Carter, M.D., sports medicine physician at Andrews Sports Medicine & Orthopaedic Center in Birmingham, Alabama. And they’re not limited to your feet either.

You may be surprised to hear that the difference from Brooks to Asics to Nike is more than just aesthetics.

When Should You Really Replace Your Running Shoes?

“The beauty of having so many running shoes in the market is that we all have unique feet and we run and walk on them differently,” says Phil Anthony, run specialty channel manager at running shoe brand 361 USA.

Fit is about more than just inches from your toes to your heel, he adds. Protruding toes, bulging sidewalls, and arch placement all play into not just how comfortable you feel on a run but your risk for injury.

So, how can you tell if you’re wearing the wrong running shoes? Look for these nine red flags.

1. You can’t get your shoes off without completely loosening the laces Fix: Go a size up. “You should be able to slide your feet out with your shoes laced up and untied,” Carter says.

2. Your heel slips when you’re walking or running uphill Fix: Lace your shoes up through the final eyelet to minimize slippage, Carter advises. There will be some heel movement, but it shouldn’t be uncomfortable. “Your heel should fit snug in your shoe, but not tight.” Use this guide to see if you’re lacing your shoes correctly.

3. Your toes graze the front of your shoe after a long run, your toenails are bruised, and/or you’ve developed Hammer Toe Fix: “Feet swell and lengthen over a run, so when you’re trying on a pair, make sure there’s a thumb’s width of space between your longest toe—which isn’t always the big toe—and the end of a shoe,” Carter says. “Your toes should also wiggle freely up and down.”

How to Find the Perfect Running Shoe for Your Stride

4. After a long run, your arches ache, your Achilles-tendon is tender, and/or you feel strain in your calves Fix: “An improperly aligned flex point can lead to arch pain or plantar fasciitis, while a lack of heel support and flexibility leads to Achilles-tendon or calf strain,” Carter says. The easiest way to measure your foot’s flex point is to use a Brannock Device (that sliding metal measuring tool they use at shoe stores). Then, find your shoe’s flex point. Hold the heel of your shoe as you press the tip into the floor. “The shoe should bend and crease along the same line your foot flexes, he confirms.

5. Numbness or strain on the top of your foot

Fix: This means the top of your shoe is either too tight or too loose on your foot, Anthony says. There should be no gaps or bagginess in the upper material when you’re laced up, he says says. “The upper material of the shoe should be snug but not too tight as to inhibit blood flow.”

6. You have bunions or corns on the side of your toes Fix: Your foot box is too wide for the pair you’re in. “If the shoe is too narrow, you’ll feel the base of your little toe sitting on the edge of the shoe last. Ideally, your foot should be able to move side-to-side in the shoe’s forefoot without crossing over the edge of the insole,” Carter says. When you’re trying on, you should be able to pinch a quarter inch of upper material along the widest part of your foot for an ideal fit.

Your Foot Problems—Solved!

7. Your toes burn after a run Fix: It’s called hot foot and happens when your shoes have too stiff a sole, Carter says. Find a pair with more cushion, he advises.

8. You feel a stabbing sensation in your knee while running in a new pair of shoes, especially downhill  Fix: This is classic IT Band syndrome, where the tendon becomes inflamed and while there could be a lot of culprits, one is when your gait changes because of poorly fitting shoes, Carter says. There’s no one part of the fit that’s responsible here, so your best bet is getting fitted for a new pair at a running store.

9. If you feel a deep pain in your foot that gets worse when you’re active and doesn’t ease up after a few miles on a run Fix: “Stress fractures occur on the foot and ankle when muscles in these areas weaken from too much or too little use. Because of this, the feet and ankles lose support when walking or running from the impact of the ground,” says Carter. If your shoes don’t fit right, allowing the foot to move too much or not supporting the foot and ankle properly, the bones receive the full impact of each step. The stress on the feet causes cracks to form in the bones, thus causing stress fractures, he explains.

Help protect your lower body against injury with these strength-training exercises for your feet.

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[fantasysportsbrain]

Scott Fish Bowl Strategy #SFB7

I'm in the Rafiki division this year, and I'd love to paint for you a picture of how it went and what I was thinking every step of the way.  I seem to have employed a unique strategy, and I'll explain every bit of it.  I also tweeted "Assante Samuel, Squashed Emmanuel" after one of my picks.  Crickets.  It's an NFL-themed ode to Rafiki.  Right?  Anyone? Okay, so if you are unfamiliar with Scott Fish Bowl or not up to date on what is going down this year, let me bring you up to speed.  It is one mega-league consisting of sixty 12-team leagues... so 720 total teams.  Most of them are owned by industry experts, pundits, and writers but there are is a healthy number of selected fans in there too.  You can win your league and you can also win the whole thing out of 720.  It's kind of crazy. For scoring, the big change is points for first downs instead of PPR.  And bonus points to tight ends.  The biggest thing strategically is that it is best ball scoring so the computer will assign your best lineup after the games are played each week and you'll get your maximum score. For rosters, there are 22 players but no trades and no waivers.  So with a fixed roster and best ball scoring, the (held in July) draft is everything.  Each week your top 11 players will score for you.  No kickers or defenses.  Your top 11 must include one quarterback, one tight end, two running backs, and three wide receivers.  That's seven.  The last four are flexes.  One of those flex spots can be filled with any position, including quarterback ("superflex").  The other three can be any non-quarterback. My pick in the Rafiki league ("The Brain... has returned."  Anyone?) was number eleven.  That meant no David Johnson, LeVeon Bell, or Ezekiel Elliot.  No Gronk (bonuses to TE's). No Aaron Rodgers since superflex makes quarterbacks so valuable... Pretty much every team will want to start two every week because QB's score the most points.  (Even a bad QB will outscore a great RB most of the time.)  Anyway, #11 also meant no Shady, Devonta, Melvin, Brady, or Antonio Brown.  I'll get back to what I decided, but first... Let's talk strategy! QB:  I want three of the top 18 quarterbacks.  I see Joe Flacco at 18 and he had a million pass attempts last year and they added Jeremy Maclin... after Flacco I just don't trust any of those dudes.  If I get three of the top 18 and they all have different bye weeks I'll always have two studs starting at QB and superflex.  Plus, you know, injury insurance.  This is a massive advantage which is why I listed it first.  Lots of guys took two QB's early and a couple of guys, mysteriously, only took two total.  Only one other drafter (in Rafiki) had the same strategy here - Derek Yoder from Fantasy Pros (shoutout... give him a follow @Derek_Yoder_FP).  In fact Derek was even more aggressive than I was, going QB in rounds 2, 4, and 5.  Might have been overkill, but the thinking is strong. TE:  I'll talk about this second since the bonus points made this position buzzworthy.  I think it was a little too much hype, though.  I'm not sure bonus points on first downs will make those TE's in the #13-#24 range that much more valuable (if at all) than WR's in the #37-#48 range or RB's in the #25-#36 range.  Incidentally, if you're wondering about those number ranges I'm using them because those are the top 12 'flex-ranked' at each position... With one TE, two RB's, and three WR's as mandatory starts, your top flexes will be in this range.  It also shows you how scarce top options at RB and WR will be.  Those mandatory starters need attention, as does the one TE here.  My strategy is to get a dependable top 10 guy who looks like a reliable safety outlet for 1st downs for a young QB... and then wait until late to scoop some upside guys.  I've got a few late picks in mind who give reason for optimism. WR:  I want two studs and then to fill in that third spot and probably one or two flexes with some high quality tertiary options.  I was surprised to see so many great WR's fell in the draft so regularly.  More on who I picked in a minute.  Even with two every week starters I felt like I still wanted to invest in three or four fill-in guys who provided really good upside.  Remember, one of these guys must start alongside my two every-weekers and I'm also counting on one or two as flexes.  I've got three regular flexes to fill.  With my RB strategy (more in a moment) I expect to get one to pop each week and then start two WR's... or maybe a backup TE has a nice week instead.  Options. RB:  Okay, well, see... this is sorta where things get a little dicey.  With the top six RB's off of the board I felt like I'd be reaching a bit at #11 and #14 if I went with the venerable RB-RB strategy (still my preference in most redraft leagues).  I'd be taking Jay Ajayi and Todd Gurley.  Or maybe Isaiah Crowell.  Point is, I like those guys but I don't love them as my team's foundation.  Also, I started thinking... Running backs get injured a lot.  Backups are cheap.  Also, many teams have a 1st and 2nd down back getting a bulk of the carries and then a 3rd down back catching passes for 1st downs... which means bonus points in SFB7.  Also, a lot of those backup RB's are also the regular 3rd down option.  Hmm... Maybe I could grab a whole bunch of these guys and let best ball scoring take it from there.  I only need two to start each week.  Usually those mid-round WR's will outscore mid-round RB's anyway... and with the way WR's are devalued here I should be able to get some I can count on. Kicker:  Haha... just kidding.  We don't need no stinkin' kickers. Putting it all together:  Okay, #11 rolls around and I go Julio Jones.  Even without Kyle Shanahan calling the offense I still see a guy in his prime with a great quarterback.  And I'm not scared of Austin Hooper or Taylor Gabriel snagging too many of his first downs.  People seem to be scared of his most recent foot surgery... but it was to remove a bunion.  I don't worry about that.  Looking at ADP, this was a bit of a reach... so we'll see... but Odell Beckham, Jr. at #14 was a steal.  So, I get the #2 and #3 WR's in the whole league.  Since I decided to go away from stud RB's and instead take my two WR's (and top two QB's... stay tuned) this was as great outcome.  I did think about Drew Brees at #11 and I had hoped for Ajayi at #14... but I'm pretty happy with it.  Ya gotta start three WR's each week so this is an exceptional foundation.  I expect to go with four or five most of the time. And yeah, I went QB-QB with the next two.  Kirk Cousins and Philip Rivers.  I am not a Cousins fan but his production has been really good two years in a row and I really like the additions of Perine and Pryor.  Rivers... well, who can argue?  His track record is exceptional and his weapons are incredible.  I also wonder what playing in a 30,000 seat soccer stadium will do for on-field communication, if anything.  Can't be a negative.  His draft value is suppressed for some reason, but I continue to like him. I had to address RB at #5.11 and I went with Carlos Hyde.  Controversial pick, that.  I don't love it myself and hoped to grab Joe Williams later but missed out.  At #6.02 I got at TE that fit my strategy perfectly in Delanie Walker.  I don't love Walker at age 32, but he fits what I'm doing just right.  Good value on both of these guys, too.  At this point I still feel naked at RB, I need my fill-in WR's to go with the big two, and I've got to invest in QB3 real soon.  And it's 20 picks until I go again.  Tick tock. Guys I considered start flying off the board...  Christian McCaffrey, Paul Perkins, Eric Ebron (already?), Mark Ingram, Doug Martin, Dalvin Cook, Sammy Watkins, C.J. Anderson, Pryor, Spencer Ware... it's a bloodbath. Pick #11 has one advantage though... you can watch #12's roster and pick your #11 pick accordingly and take an educated risk on who will still be there for the even round #2 pick.  So, I got my QB3 here in Flacco.  Some might say it's a reach but my strategy was to lock down a top 18 QB as my QB3 and I knew I had to invest.  On the comeback I get Ameer Abdullah at #8.02.  Ugh.  RB is a wasteland... maybe the other teams will stop drafting them? Hey, maybe!  Only three RB's go off in the next 20 picks.  Including Derrick Henry and Bilal Powell... I might have drafted them.  We also lost out on David Njoku who I was hoping to get later.  So, at #9.11 I got Samaje Perine which I see as excellent value for an RB3.  At this point I still need a whole bunch of RB's... but I feel great at QB and at TE plus I've got my ultra-stud WR1 and WR2.  Another RB is a good idea but I'm going to start 4-5 WR's most weeks... and they can't slip forever... and I really like Stefon Diggs... and he's great value... and the next best RB is Danny Woodhead or Matt Forte... so, okay... Diggs at #10.02. Not a whole lot of damage in the next 20 picks...  We lose out on Garcon and Kareem Hunt, but overall it's not too bad.  With #11.11 and #12.02 I grab Duke Johnson and C.J. Prosise who fit my 3rd down running back + backup starter strategy pretty well.  Okay, well, Duke for sure.  People hate the Browns but that o-line is amazing.  And they'll be facing a ton of 3rd-and-7 type of situations.  With Prosise, he does have two guys in front of him but he did pretty well as a rookie and he'll be the 3rd down guy most of the time.  Good value here I think... especially at RB4 and RB5.  I'm starting to build a stable of guys who could pop any given Sunday.  I'm thinking I'll start three each week (well, between the minimum of two and probable max of four).  I'm thinking that the flexes will usually be one RB and two WR's with room for upside RB's and TE's. Okay, 20 more picks... waiting... waiting... John Brown, Joe Williams, Quincy Enunwa... not too bad.  Though it does show how thin the talent pool is getting.  I seriously considered Brown over Prosise but figured there were a lot of WR's in this tier and Prosise has some upside any given week. I looked at the #12 roster (Alec Snyder from Fantasy Jocks - @FantasyJocks) and saw that he didn't have any TE's yet.  I feel pretty solid with Walker, but I remember from my research in writing the Buffalo Bills preview for the RotoWire magazine that Charles Clay really turned it on late last year and the Bills are very thin at the 'pass-catcher' positions.  Look at his game logs... In weeks 15 and 16 combined he had 15 receptions for 157 yards and three scores.  Both of those weeks would have made it into my flex spot, so at #13.11 he provides good TE insurance and potential for flex-worthy weeks.  I may have sniped Alec here, too... since he went with back-to-back TE's with the next two picks.  At #14.02 I took Kenny Britt.  He's big, fast, is a #1 WR, and went over 1,000 yards last year in an arguably worse situation.  At #14.02?  Yes, please.  So, I've got my WR4 (finally) and one who sets a pretty solid floor as a probable starter.  In the 14th round.  Not bad!  People really hate the Browns, but do you remember how good Pryor was last year? I just went two more rounds without adding to my group of RB's though.... which isn't great.  I thought the pick of Clay was justified and Britt as my WR4 in the 14th is fantastic.  If I'm going to count on my WR depth I can't wait forever... but what havoc will happen at RB over the next 20 picks?  Jonathan Williams, Thomas Rawls, Marlon Mack... some good ones went down.  I wanted Mack. I settled for DeAndre Washington at #15.11.  He fits my strategy pretty well, especially if he can out-snap Jalen Richard this year.  Oakland has an amazing o-line so this is a nice get for RB6.  He could pop a flex-worthy week at any time.  At #16.02 I get Zay Jones.  Okay, so back to that thin Buffalo receiving corps... Jones is just a rookie but he led the NCAA in receptions last year and he's really just battling injury-prone Sammy Watkins for targets.  And, say what you want about Tyrod Taylor, but he's at least competent and he's behind a solid o-line.  I'm willing to bet he looks Jones' way quite often this year.  Not a bad WR5, especially in the 16th round. My next two picks were risk/reward plays in Giovanni Bernard and Allen Hurns.  Gio has to get healthy but he has obvious upside.  Hurns needs to bounce back from a down year but he was really good in 2015.  Upside.  The big thing here is that I can see either one of them getting a flex start for me at some point.  I would actually prefer to see Gio start the season on the PUP, come back fully healthy, and perform like Gio in the second half. At #19.11 and #20.02 I took TE3 and TE4, both with some upside.  Jermaine Gresham and Vance McDonald.  And, really, with all of the emphasis on TE's I'm pretty surprised to see them still around this late.  Both got sizable contracts in the off-season (especially Gresham) and both have undeniable talent.  Gresham, like Clay, was really good down the stretch last year and is still reasonably young.  The Cards don't like throwing to the TE, but they changed course a bit late last year, paid big to keep him around, and it is possible that Carson Palmer will regularly look to him at the 1st down marker.  It is rumored that McDonald might not make the final 53, but with his contract I don't buy it.  In real-life football, he's actually one of Brian Hoyer's best options.  Certainly he is a big target for first downs, even if they will be scarce for the Niners. With my last two picks I wanted RB's that have some sort of story that could put them in a position to get touches.  Orleans Darkwa is behind Paul Perkins plus rookie Wayne Gallman, but he's been running with the 1's in OTA's.  The coach has had nice things to say.  So, I think he's worth a flier in round 21.  Andre Ellington in round 22 is interesting too...  He's largely failed as an RB so far in his career and they tried moving him to WR, but they ended that experiment and Ellington is still listed at #2 on the depth chart behind David Johnson.  Does he get the #1 job in the event of an injury?  Will he see action on 3rd downs?  It's a good gamble in the final round.  The bottom line with these late-late-round guys is that I can see a situation where they have a flex-worthy week for me. Post-mortem:  Okay, the RB's are scary... but I did what I had to do.  I couldn't grab a super-stud so I took nine guys who all have a chance to pop at any time.  My favorites are Perine and Duke Johnson... though I did start with a couple of interesting picks in Hyde and Abdullah.  This is unquestionably my Achilles heel, but I did grab nine guys so maybe in a best ball format the bulk of options will make up for the lack of quality on top.  I only require two per week.  I'm set at quarterback, including bye weeks and the occasional down week by any of the three.  Cousins is a top fantasy QB, but if (when) he has one of those 227 yards, 1 TD, 1 INT types of games the computer will just best-ball-plug-in both Rivers and Flacco at QB and superflex.  This is a huge advantage.  At WR I'll start Julio and ODB every week and then one of Diggs, Britt, Jones, or Hurns.  Should be okay.  At TE I'm set with Walker but in case of a down week I get Clay or Gresham who both showed signs of studliness last season.  For my three non-super-flexes it's likely to be some combination of Britt, Jones, Perine, and Duke Johnson with the occasional pop from Prosise, Washington, Hurns, Clay, or Gresham.  I have a bulk of guys with defensible narratives that show a path to flex-worthiness.  I avoided handcuffs and guys with difficult paths to playing time, especially rookies or big injury risks (with the exception of a super late gamble on Gio).  I feel like this is a flexible lineup that can weather injury storms and has enough upside depth to keep me chugging along through 16 weeks. via Blogger http://ift.tt/2tjvUiA

[micaramel]

Wearing high heels can take a serious toll on your feet.

Though heels often aren't the most comfortable footwear option you have available to you, there are plenty of times when no other style will do.

Knowing some of the potential effects you're risking when you wear high heels, especially over longer periods of time, and how to potentially ward off some of those effects can help you take of yourself and your feet.

High heels aren't often considered to be the most comfortable shoes in your closet, but sometimes you need or want to wear them. You're likely intimately familiar with the pain and blisters that can (and often do) come along with wearing high heels, but you might not realize that your shoe choice can have a real effect on you beyond just the temporary pain associated with squeezing your feet into the shoes.

If you're going to wear high heels, you need to know not only what sorts of things your choice of shoes might be causing, but also how to help address those issues.

1. You could injure an ankle or end up with stress fractures.

Even if you only have your shoes on for a minute or two, you could potentially hurt yourself.

"[Y]ou could've just put on the shoe and headed out, literally take one step and step on a pebble, and then turn your foot inward and then either strain or break the ligament structures around what we call the lateral side of the ankle — so the outer part of the ankle — and it's called a lateral ankle sprain," Dr. Yolanda Ragland, a podiatrist and the founder of Fix Your Feet, told INSIDER.

You don't have to spend a long time in your heels in order to feel the effects. Though this type of injury probably isn't the very worst thing in the world, it's undoubtedly painful and healing takes time (and sometimes some effort). An injury like this one is a potential for anyone who wears high heels for even a minute or two, but can be especially risky for people who wear heels only seldomly.

"[I]f you aren't use to wearing heels most people are at a greater risk of an injury like an ankle sprain because the stabilizing muscles of the feet, ankles, and lower leg that protect us aren't strong enough to balance our body in very different gait," Matt Ferguson, the co-founder and president of Progressive Health Innovations Inc., told INSIDER.

Practicing walking in heels — and learning how to do it — might not sound as silly know as it may have before.

2. Arthritis is a real concern.

Ragland said that the joints in your knees or further down into your foot can become arthritic if you wear heels too much because the way that you're compensating while standing or walking can cause the cartilage in these joints to wear down. That's something that you might not consider all that often when determining what sort of shoes to wear or how often to wear high heels, but it's something to keep in mind.

3. You could make existing foot problems worse.

If you already have things like hammer toes, ingrown toenails, corns, bunions, and more, you might notice that wearing high heels can make those things worse.

"[I]f you have bunions or hammer toes, wearing high heels can exacerbate those problems," Ragland said. She added that bunions can grow and become painful more quickly when you're wearing heels versus if you're primarily sticking to flats.

Not only that, but you also might notice a bump form (or become a bit worse) on your heels.

"[Y]ou can get a bump that forms because the shoe is rubbing on the back of the heel, which is the calcaneus, and your Achilles tendon inserts into that area, so what happens is that, because you are shortening the Achilles tendon while you are in heels — so it's kind of like it's giving a little bit of relief of strain on the Achilles tendon, but it's also bad at the same time because now it's leaving that bone vulnerable — and you can get a bump on the side and the layman's term is called 'pump bump' and we call it, in medical terms it's called a haglund deformity," Ragland explained.

4. You could experience pain in your body beyond your feet.

Wearing high heels doesn't just affect your feet, but it can make things uncomfortable elsewhere in your body as well.

"Prolonged use of high heels don't just put you at risk of injury while wearing them, you can also be at a greater risk of injury when you are not wearing them due to your body's ability to adapt," Ferguson said. "Look at the studies and you'll see that heels have been linked to significant problems such as plantar fasciitis, Achilles tendinopathies, calf issues, chronic knee pain, hamstring issues, hip problems, and back pain."

This is at least partially because of the way you carry yourself when wearing heels, which is different than the way you carry yourself when you're wearing flats.

"A few key changes occur in the body to accommodate the shift in gravity when high heels are worn regularly," Amy Kreydin, NBCR, CCAP, BD, a board-certified reflexologist, told INSIDER. "We see the muscles and tendons in the legs shorten, the pelvis tilts forward, the curve of the lower back becomes exaggerated, and the upper body leans backward. In my practice, the long-term effects of high heels contribute to back pain, dysregulation in the digestive tract, neck pain, headaches, knee pain, and inflammation in the shortened tendons of legs and buttocks."

5. You walk differently.

Because you carry yourself differently when you wear high heels and your center of gravity changes, it makes sense that you might walk differently as well.

"Talk to practitioners and those of us who work in the area, and we're seeing that it's not just when people are wearing heels that problems can also occur," Ferguson explained. "If you wear them too long and too often, your muscles and tendons will adapt to you standing/moving differently, so there will be effects on the plantar fascia, Achilles, calf muscle, and hamstrings. Then, when you return to 'normal' shoes and a 'normal' gait (proper extension of the foot, Achilles, calf, and hamstring), that's when you get hit with an injury."

6. Your toenails can be affected too.

"So, a lot of times ladies come in and they think that they have a fungal nail because the nail looks dystrophic or it looks strange, it doesn't look like it did before," Ragland said. But what actually is happening is that your toenails are "traumatized" because of the contact with the high heels.

Beyond the way that high heels can make your nails look, they can also affect the way that they grow. Ingrown toenails are yet another potential hazard that can come with wearing high heels too much, especially if you're wearing heels with an exceptionally pointy toe, Ragland said.

7. You could end up with hammer toes.

"[W]earing shoes and having hammer toes at the same time will increase your chances of having corns on top of those hammer toes because again, the joint is bending, it's rubbing up against the shoe, the skin wants to protect itself, actually, it has two options: it can either protect itself and form a callus, which is the lesser of the two evils, or it can break down and ulcerate, so the wiser thing that your body does is form the calluses and that's where the corns come from hammer toes," Ragland explained.

You could still get hammer toes even if you don't wear heels, she said, but your chances of getting hammer toes or dealing with hyperextended toe joints and the potential for dislocated toes may be higher if you wear them.

There are some things that can be done to help prevent or care for these issues.

Luckily, you don't just have to live with it, nor do you have to eschew your favorite pair of heels. In fact, Ragland doesn't discourage patients from wearing heels.

"I think as long as you do things in moderation, you should be fine," Ragland said. "So I don't really discourage people from wearing heels, but I do encourage people to wear their shoes wisely."

That means not wearing them for too long of a period of time if it's not necessary, stashing a pair of flats in your bag to throw on when needed, and wearing a different pair of shoes while in transit, for example.

Ragland and Ferguson both recommended stretching, as well. Ragland said that everyone should be stretching every day, whether they wear heels or not. And Ferguson worked on a "strengthening and stretching program" that can be done to help offset some of these negative effects, which includes stretches that you do on the days you wear heels and others that you do on the days that you don't.

He also noted that it can be a good idea to take your heels off and add in a few stretches if you can during the day.

And Kreydin said that she recommends an Epsom salt soak when you wear them every so often and wearing different heel heights and reflexology when you wear them on a more everyday basis.

There are a ton of different techniques and tips that you can use to make wearing heels not only more comfortable, but also slightly less harsh on your body. Still, knowing what kinds of things you might be in for can help you prepare ahead of time and quickly react if something goes wrong.

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SEE ALSO: I wore high heels to work for two weeks straight and was shocked by what it did to my body

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[yahoomy-liveyourbestlife]

Sip this drink so you won’t have to ditch those stilettoes!

Are your aching feet making you wonder if it’s time to retire those Manolos? These tips may help.

Most women own a pair (or five, admit it!) of shoes known as killer heels: high-heeled shoes that instantly complete any outfit, make you feel more confident and sexy, and turn your butt into something truly amazing. However, they’re called “killer” for a much more alarming reason, as they can cause lasting long-term damage to your health.

Why your high heels are hurting you

Simply put, our feet were not evolved to walk in high heels. According to podiatrists1, we are meant to walk heel to toe. So each time you slip on a pair of high heels you are altering the position of your feet, and therefore your gait, which is where the trouble begins.

Among the most common complaints that women have from wearing their beloved stilettos, painful blisters, corns, ingrown toenails and bunions top the list – as well as losing balance and experiencing humiliating falls. Yet that only sums up the harm that’s immediately apparent to the wearer. What’s more dangerous are the consequences that most women remain unaware of… until serious damage has already been done.

Wearing high heels every day can shorten calf muscles by up to 13 per cent2, as well as thicken and stiffen the Achilles tendon, causing discomfort when walking on flat feet. A 2014 study3 by Stanford University scientists also found that wearing stilettos places dangerous levels of strain on a woman’s knee joints and with prolonged use increases the risk of osteoarthritis4, a debilitating disease that often goes unnoticed.

How to minimise the damage

A survey5 by the College of Podiatry in London found that women reported feeling pain just over one hour after wearing high heels. Despite numerous studies showing the health implications on high-heeled shoes, 40 per cent of survey respondents say they would suffer through it for the sake of fashion. So if you absolutely must buy high-heeled shoes, observe the following tips.

• Get shoes that will cause the least discomfort and damage: Choose shoes with thick padding at the balls of the feet for better cushioning, and thick heels or wedges that provide higher stability than thin stilettos. Heels with platforms also reduce the force on your toes, as they lessen the overall arch of your foot. Rubber soles are highly recommended, as they are able to better absorb pressure on the nerves in your feet. • Shop for shoes at the end of the day: Our feet are largest at night due to swelling, especially for people who are on their feet a lot, as gravity builds up fluid in the lowest part of our body. Trying on shoes at night, when your feet are at their biggest, will ensure your shoes won’t pinch your feet as they begin to swell as the day progresses. • Consume the right nutrition for your bones and joints: Calcium is responsible for maintaining the strength and density of our bones, while collagen is the main component of cartilage found in our joints. Consuming the right types of nutrition regularly can prevent the thinning of your bones and joints which can lead to osteoarthritis and other bone health diseases.

The simplest way to get your calcium and collagen fix is by drinking Anlene Concentrate. Its compact size takes up little space in your handbag, so no matter how busy you are, you’ll always be able to protect your bones and joints on the go. Plus, you can have it in either Vanilla or Chocolate flavours to suit your taste!

The freedom to move starts with strong bones, joints, and muscles. You don’t necessarily have to ditch the high heels forever, but a step in the right direction will allow you to continue a fashionable yet healthy lifestyle for years to come.

This story was produced in partnership with Anlene.

1  https://www.podiatry.com/etalk/Heel-to-Toe-Walking-The-t3881.html 2  http://jeb.biologists.org/content/213/15/i.1 3  http://onlinelibrary.wiley.com/doi/10.1002/jor.22775/abstract 4  http://www.mayoclinic.org/diseases-conditions/osteoarthritis/basics/definition/con-20014749 5  http://www.nydailynews.com/life-style/long-high-heels-start-hurt-article-1.1368068

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How to do pedicure at home — Easy steps and tips

Feet are the most essential piece of the body that requires general attention particularly amid summer. This is the time when the feet are presented to clean and earth. An all around prepared individual is judged by his sound feet. Shameful shoes, earth, clean influence the look of the feet make them look dull, harsh and undesirable.

 Fixings required

 •       Nail clean remover

 •       Emery board

 •       Nail scissors

 •       Cuticle pusher

 •       Cotton cushions

 •       Cuticle cream

 •       Towel

 •       Water

 •       Big bowl

 You are likewise going to require a foot filer, Loofah, foot cream and a foot scour. These are the best tips to do pedicure at home rapidly.

 Strategy for pedicure to get delightful legs

 You have to take after the well ordered technique to get an awesome pedicure treatment just by sitting at home and using an assortment of fixings at home. The means are as per the following:

 •       Trim your nails – It is imperative to trim and shape your nails in an adequate way so that the nails don't come during the time spent pedicure. It is essential to stop the nails and straight. There might be issues on the off chance that you concentrate compromising excessively. In the event that you need to give your nails craved shape, it will be essential to utilize the nail board. You can likewise douse your nails and after that cut it so that the nails turns out to be delicate and effortlessly open.

 •       Soaking foot – Another imperative stride during the time spent pedicure is drenching your feet. For this you need to bring a tumbler with some tepid water and salt dunked in it. Presently drench your feet for around 5 to 10 minutes. You will get relaxation once you have returned from an upsetting timetable. This will likewise help lessen inflammation. You can likewise absorb your feet new lemon juice. You can likewise get the foot wash accessible at your home. On the off chance that you don't have foot wash, you can utilize the hand wash also.

 •       Exfoliate – You need to rub the fingernail skin cream on the heels and toe nails. From that point, you need to utilize a decent foot record to expel all dry and unpleasant skin layers from your feet. It is critical to expel such skin generally your skin will end up noticeably harder with time.

 •       Moisturizing – You can utilize any of the home lotions, for example, olive oil or almond oil whichever is helpful to you. It is vital to rub your feet with such oil to decrease stress and uneasiness.

 •       Dress up-After saturating your feet, you can utilize nail paint as indicated by your decision and make your feet look great.

 Advantages of pedicure

 •       Regular pedicure clears corns, bunions and contagious diseases at an early stage.

 •       It additionally diminishes the odds of contaminations caused by messy, long and uneven nails by evacuating the earth and microscopic organisms.

 •       A pedicure comprises of the way toward drenching, kneading and saturating the feet. These assistance to keep the feet saturated and there are less odds of creating of rankles breaks and ingrown nails.

 •       Removal of dead skin or exfoliation anticipates in causing corns and bunions. It energizes development of new cells, which give a sound look to the feet.

 •       Massaging is the best stride of pedicure which advances circulation of blood and gives help from strain and torment in the feet and calves.

 Ventures for homemade pedicure

 Is it accurate to say that you are searching for the procedure of pedicure to get a wonderful look? Here, we have a rundown of ventures on the most proficient method to do pedicure at home effortlessly.

 step 1

 •       Add some drain and cleanser sachets or body wash in a tub loaded with heated water.

 •       Soak the feet in a tub loaded with high temp water in the wake of evacuating the old nail clean.

 •       Leave them submerged for at slightest 45 minutes and unwind with a book , music or TV

 Step 2

 Pat dry the feet and apply of a couple of drops of olive oil or any cool cream on each nail to mellow the fingernail skin. The best saturating tips to do pedicure at home is applying oil or cream to fingernail skin, with the goal that it is anything but difficult to evacuate.

 Step 3

 •       Cut and shape the nails as sought. Molding of the nails can be given with a nail document. The nails ought not be stopped as well.

 •       Avoid odds of ingrown nails by not trimming the sides of the nails.

 •       The state of the nails will rely on upon the person's way of life.

 •       Remember the square state of nails is in vogue, however ladies with short fingers should keep adjusted nails in light of the fact that squared tips make the fingers look shorter.

 •       File the nails in one bearing and complete them in the wake of making the edges and the surface of the nails smooth.

 Step 4

 Clean the fingernail skin cream from the nails with a cotton ball. Drive the fingernail skin back with the assistance of a fingernail skin pusher.

 Step 5

 •       Scrub the feet with a pumice stone to evacuate the dead skin cells. A scrubber can be utilized to clear the hard and dead skin on the heels.

 •       Wash the feet clean and apply a thick lotion all in all feet up to the knees.

 Step 6

 Attempt to do these means on the best way to do pedicure at home painstakingly with these following strides. Clean the surface and underside of the nails with a nail brush. Scour the zone between the toes and under the toes.

 Step 7

 •       Scrub the entire feet with a homemade clean in a clockwise and anticlockwise development.

 •       An powerful clean can be made by blending some sugar, besan and olive oil. Scour the feet with this clean and keep the feet wrapped in towel dunked in high temp water.

 •       Clear the abundance oil from the nails with a nail clean remover and apply a thin coat of clear clean.

 •       If shaded clean is sought, apply three coats of the clean.

 •       Give some time for the past coat to dry before applying the following coat.

 •       The last coat can likewise be repeated with a reasonable clean.

 Nail treatment scours homemade

 You would now be able to make a scour for nail treatment comfortable. To make this clean all you require is a teaspoon of olive oil, sugar of 2 tsp. You should take a holder and include both the fixings as specified here. Presently wet your feet and apply the scour over it. Utilize both your hands to rub your feet. Enable it to remain for 2 minutes and after that wash with tepid water. Pat dry with towel and see your feet getting excellent.

 Saturating feet

  Many individuals stops after feet is doused and wash. Yet, the less oil in water while dousing your feet is insufficient. Additionally, it escapes with cleanser water. You will really require a profound cream. After you have finished your cleaning feet, you need to apply a cream to your feet. The mellow lotion that is accessible at home can be connected. Ensure the lotion covers each segment of the feet. Saturating tips to do

pedicure at home

for lovely feet.

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YogaToes Gel Toe Stretcher and Separator Review

See YogaToes Gel Toe Stretcher and Separator Review in its original form on http://ift.tt/2jv9IZl or check it out below.

People experience foot pain for a variety of different reasons. If you’re dealing with it, you know how debilitating it can be. It’s easy to ignore the health of our feet until a problem occurs. Then, it becomes impossible to think about anything else.

There are plenty of pain relievers and treatments to help with foot pain. But, some people are hesitant to start using various pain medications, or become dependent on creams, gels, etc. A more natural solution is the [easyazon_link identifier="B004HE94SE" locale="US" tag="yellowtoenails-20"]YogaToes Gel Toe Stretcher and Separator[/easyazon_link].

You’ve undoubtedly heard of yoga for the rest of your body. Perhaps you’ve even done some distinct stretching and breathing in a yoga class of your own. Think about how relaxed and pain-free it made you feel. That concept carries through to your feet with YogaToes.

Gel toe stretchers are designed to spread and exercise your toes toward better health. They can help to treat and prevent a wide variety of different toe and foot problems with proper use.

In this article, we’ll review how YogaToes works, and how it can help with foot conditions. We will hold the product up to several different criteria, to determine where it stands out the most, and how you can benefit from it.

If you've arrived at this page with the intention of buying the YogaToes stretcher, [easyazon_link identifier="B004HE94SE" locale="US" tag="yellowtoenails-20"]CLICK HERE[/easyazon_link] to go straight through to the product page. You'll be able to find out the latest discounts and check current feedback from previous customers.

What Are Toe Stretchers?

Gel toe stretchers like YogaToes are rubbery gems designed to space toes apart from each other. It also keeps toes away from the ball of your foot and the top of your foot. They help to improve the overall alignment of your feet. This is done by stretching and working out the muscles that may have fallen out of alignment over time.

There are many foot conditions that are caused because of changes in the position of your feet and toes. Muscles and ligaments tighten as we use our feet every day, and it can end up causing pain and affect the way you walk.

YogaToes are made from a rubbery-like gel, and when placed between the toes, they help to increase flexibility and proper positioning. Toe stretchers are great for a variety of different foot problems, including:

Hammer toes

Bunions

Plantar fasciitis

Poor circulation in the feet

If you are active and exercise frequently, you may also experience problems with your toes as the muscles tense up. YogaToes will help to stretch and flex these muscles properly. So, if you do a lot of heavy aerobic activity, it can help to alleviate foot pain from overuse.

[easyazon_link identifier="B004HE94SE" locale="US" tag="yellowtoenails-20"]CLICK HERE[/easyazon_link] to Read Customer Reviews & Check Pricing Info on Amazon.com!

YogaToes GEMS Gel Toe Stretcher and Separator Review

YogaToes claims to provide instant therapeutic relief for a variety of different foot conditions. Not only does it help to get rid of foot and toe pain, but can help with unsightly conditions like bunions and hammertoes. You don’t have to be an athlete or an extremely active person to experience these foot problems. Everyone is susceptible to them.

The problem with these foot conditions is that not only are they painful, but they can sometimes be visually embarrassing. Some can even be quite expensive to take care of if you seek out medical treatment. Quality gel toe stretchers change that by bringing a solution for foot problems into the home.

Can [easyazon_link identifier="B004HE94SE" locale="US" tag="yellowtoenails-20"]YogaToes Gel Toe Stretcher and Separator[/easyazon_link] really help to alleviate these conditions? Let’s take a closer look at a few of its qualities and how they can benefit you.

Are They Easy to Wear?

The YogaToes GEMS are much like the original YogaToes, but easier to slip on and off. This ease of use in wearing has made them more popular than ever. You don’t have to worry about painstakingly separating your toes - the device does it for you whenever you put it on. It’s still important to make sure each toe is properly in its place for the best results.

It’s recommended that you are either sitting or lying down when wearing the toe stretchers. This ensures that the stretcher can do its job properly, and your muscles aren’t fighting against it by walking, etc.

It may take some getting used to at first. Most of us don’t regularly keep things between our toes. So, it is recommended to start out wearing the separators for 10 to 15 minutes a day, and gradually increasing the time. This gradual increase makes them easy to conform to. Eventually, you should find they are so comfortable you can wear them for up to an hour.

How Effective Are They?

Not only do YogaToes help with conditions like Plantar fasciitis and hammertoes, they help with a variety of other problems associated with feet and toes. Some of these issues include:

Varicose veins

Cramping and stiffness

Arthritis

They can also help with circulation, improved balance and posture, and can help with the appearance of your toes. With so many positive reviews to back them up, it’s clear they are incredibly effective at what they do.

These stretchers are designed to provide instant relief if you’re feeling any pain in your feet and toes. For more severe conditions, it could take several days to several weeks of consistent wearing to see physical changes. But, you should notice an improvement in your comfort level right away.

Are They Safe to Use?

Because there are no creams, ointments, or pain medications to worry about, gel toe stretchers are very safe to use. Made of a safe, comfortable gel material, there is very little that could go wrong when using them correctly.

You may experience some slight discomfort upon using them the first few times. Gradually increasing the time spent wearing them will help that discomfort to go away. Additionally, you can place them in the freezer for several minutes before putting them on. This will help to soothe aching feet while stretching the muscles of your toes.

If you continue to feel any pain or discomfort while using the separators, make sure you’re wearing them correctly. Try to get them as close to the natural webbing of your toes as possible. Avoid walking or running while wearing the separators.

Are They Affordable?

YogaToes are slightly more expensive than some competitors on the market. However, they are also the most popular because of how well they work and how long they last. There are imitators that can be purchased for a cheaper price. But, they may be more prone to break, or may simply not work as well.

These gel toe stretchers come in pairs, so you do receive two for your total purchase cost. They are designed to last, so they don’t need to be replaced often. They won’t lose their shape over time, either. If you’re someone who deals with foot pain or toe problems on a regular basis, they are a worthwhile investment.

A Step-by-Step Guide to Wearing YogaToes GEMS

Wearing toe stretchers like YogaToes is incredibly easy. They are designed to be used in moments of relaxation: When you’re sitting, lying down, or even relaxing in a bath, sauna, etc. To use correctly, complete the following steps each time:

Moisten the stretchers a bit before using them. This will help them to slip onto your toes easily.

Find a place to either sit or lay down for the duration of wearing the stretchers. Don’t attempt to perform any type of physical activity while wearing. It will counteract the way your muscles are being worked.

Slide each toe into the stretchers, starting with the big toe first. Work through each toe until it is securely in place and comfortable.

YogaToes are designed to sit close to the webbing of your feet. However, if you’re experiencing discomfort when you first use them, you can start them higher. Gradually slide them closer to the webbing as you get comfortable.

Start off by wearing the separators for 10-15 minutes a day, during a time of relaxation.

Work your way up to wearing for one hour a day for best results.

Will YogaToes Gel Toe Stretcher and Separator Work for Me?

People experience foot pain and conditions for a variety of different reasons. More often than not, it’s our lifestyles that lead to things like bunions, aching toes, etc. While there are changes you can make to improve those problems, using a gel toe stretcher like YogaToes can help to alleviate pain and discomfort almost immediately.

If you’ve taken a yoga class before, think of this product as the same solution for foot problems. Some safe stretching and relaxation can help to put things back into alignment. This can fix a myriad of different foot issues in a short amount of time. What’s the best part? There are no messy medications to worry about.

We hope this review of YogaToes has been helpful for you, especially if you’re struggling with pain or an unsightly foot/toe condition. In just a few minutes a day, you can stretch and strengthen your toes back to health. Plus, you’ll feel relaxed and revived while doing so. If you’re looking for a product with no negative side effects and countless success stories, you’ll love using YogaToes.

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Our Verdict

[usrlist Effective:5 Comfort:5 Safety:5 Value:4 avg="true"]