Call 206-786-0064 for phone orders. Buy Online Z-CoiL shoes www.amazon.com/shops/your2feet Our Capitol Hill Seattle store has closed. Please call for inquiries. Thank-you for 13 years of patronage in Capital Hill!
Tuesday, December 28, 2010
Tuesday, December 21, 2010
Tuesday, December 14, 2010
Walk It Off Seattle
Walk It Off Seattle - Kellie J. Loses 75 Pounds Since March 26!
No Gimmicks - Diet, Exercise and Determination Keys to Losing Weight
Kellie J. walked cheerfully into our store and said "Hi, remember me?" I smiled politely and said, "I'm sorry, but I don't remember your name." Kellie grinned and said "Maybe that's because I've lost 75 pounds since I enrolled in your Walk It Off - Seattle program!" We were blown away.
I interviewed Kellie and her story was inspirational. She knew she had to lose over 100 pounds. She had done it once before but gained it back. This time she had a game plan. She went into counseling for six months before committing to her weight loss program. She had to understand why she was making the lifestyle choices she had been making, and she had to learn how to overcome poor decisions. She started her weight loss program in January and managed to lose about 25 pounds. In March, she came in for some exercise shoes.
So, what was Kellie's secret? She said she religiously goes to Curves (Oak Knoll location) 3 days per week. Every day she does something for cardiovascular conditioning (walking or running), and she does strength conditioning exercises. No fad diets or gimmicks here - she has learned how to make better eating decisions, and never skips her exercise routines. Kelly has earned $75.00 in store credit for her efforts, and she plans to weigh out at the end of December to maximize her rewards. We are very proud of Kellie's accomplishments in 2010. She has her eye on either a pair of Orthofeet or a pair of Aetrex shoes for a next pair. She really liked the feeling of the Ryn and Z-CoiL Sports shoes for her 2011 goals.
Now is the time to weigh-out for Walk It Off -Seattle 2010. This unique program awards $1.00 in store credit for every pound you lose from the date you sign up until the end of the calendar year. Whether you have lost 5, 10, 20 or more pounds - come in and weigh out to redeem your gift certificate. We will also enroll you in Walk It Off Seattle 2011, when you weigh out.
About Walk It Off Seattle- It's a free service of Your 2 Feet. Just come into the store, sign an entry form and weigh-in. From the day you sign up until the end of the calendar year, you will be awarded $1.00 in store credit for every pound you lose. You must weigh-out before December 31 to redeem your weight-loss gift certificate. If you don't weigh out before the end of the calendar year, your entry form from the previous year will be discarded. Walk It Off Seattle is a fun, free extra incentive to keep you focused on maintaining your weight loss program.
You can enter this program again, or for the first time, anytime in 2011 to give you the boost for your weight loss program.
No Gimmicks - Diet, Exercise and Determination Keys to Losing Weight
Kellie J. walked cheerfully into our store and said "Hi, remember me?" I smiled politely and said, "I'm sorry, but I don't remember your name." Kellie grinned and said "Maybe that's because I've lost 75 pounds since I enrolled in your Walk It Off - Seattle program!" We were blown away.
I interviewed Kellie and her story was inspirational. She knew she had to lose over 100 pounds. She had done it once before but gained it back. This time she had a game plan. She went into counseling for six months before committing to her weight loss program. She had to understand why she was making the lifestyle choices she had been making, and she had to learn how to overcome poor decisions. She started her weight loss program in January and managed to lose about 25 pounds. In March, she came in for some exercise shoes.
So, what was Kellie's secret? She said she religiously goes to Curves (Oak Knoll location) 3 days per week. Every day she does something for cardiovascular conditioning (walking or running), and she does strength conditioning exercises. No fad diets or gimmicks here - she has learned how to make better eating decisions, and never skips her exercise routines. Kelly has earned $75.00 in store credit for her efforts, and she plans to weigh out at the end of December to maximize her rewards. We are very proud of Kellie's accomplishments in 2010. She has her eye on either a pair of Orthofeet or a pair of Aetrex shoes for a next pair. She really liked the feeling of the Ryn and Z-CoiL Sports shoes for her 2011 goals.
Now is the time to weigh-out for Walk It Off -Seattle 2010. This unique program awards $1.00 in store credit for every pound you lose from the date you sign up until the end of the calendar year. Whether you have lost 5, 10, 20 or more pounds - come in and weigh out to redeem your gift certificate. We will also enroll you in Walk It Off Seattle 2011, when you weigh out.
About Walk It Off Seattle- It's a free service of Your 2 Feet. Just come into the store, sign an entry form and weigh-in. From the day you sign up until the end of the calendar year, you will be awarded $1.00 in store credit for every pound you lose. You must weigh-out before December 31 to redeem your weight-loss gift certificate. If you don't weigh out before the end of the calendar year, your entry form from the previous year will be discarded. Walk It Off Seattle is a fun, free extra incentive to keep you focused on maintaining your weight loss program.
You can enter this program again, or for the first time, anytime in 2011 to give you the boost for your weight loss program.
Monday, December 13, 2010
Much More Than A comfort Shoe, Orthofeet are an Orthotic Shoe
Super Saving Days on Men's and Women's Orthofeet Orthotic Shoes.
Choose from a large selection of these Orthotic Shoes.
Friday, December 10, 2010
Ten Years in Review
Time magazine called it the Decade from Hell. The Boston Red Sox know it as the decade the Curse of the Bambino came to an end. And all Americans know the past decade as the one when terrorism struck home.
The decade began with a sigh of relief when the feared computer Y2K bug failed to materialize as companies adjusted their systems in time. And optimism prevailed when AOL and Time Warner decided to merge in a deal that epitomized the dot-com era's belief in seemingly unlimited growth.
But tensions grew quickly in the 2000s: There was the crash of the Concorde, the beginning of the second Intifada, the attack on the USS Cole, and a hotly disputed presidential election that wasn't officially decided until the Supreme Court halted the recount of ballots in Florida.
The rest of the decade bore witness to:
• Violence. The Sept. 11, 2001, attacks were the worst of a series of terrorist attacks, followed several years later by a train bombing in Spain and a subway blast in London. After 9/11, the United States led wars in Afghanistan and Iraq. Russia and Georgia tangled in later year, each side blaming the other for the conflict.
• Natural disasters. Nearly 230,000 people spread over several South Asia countries died in a tsunami spawned by an Indian Ocean earthquake. Tens of thousands were killed by earthquakes in Pakistan and China. Hurricane Katrina tore through New Orleans.
• Economic malaise. The collapse of the dot-com and housing bubbles fostered two financial crises: The second one resulted in the worst economic climate since the Great Depression.
News wasn't bad for everyone. Apple unveiled the iPod, and later, the iPhone.The Boston Red Sox broke an 86-year drought in winning the World Series. Michael Phelps swam into the record books with eight Olympic gold medals. An airline pilot saved more than 150 lives by landing on the Hudson River.
There were plenty of firsts. First Austrian bodybuilder to become the governor of California. First woman to win an Indy race. First female speaker of the House. First Hispanic member of the Supreme Court. First African-American president.
The final year of the decade saw the death of the biggest musical star of his generation; political rancor ("You lie!") over proposals to change U.S. health care, which could result in the most far-reaching government program since the Great Society; and a sex scandal surrounding professional golf's biggest draw.
Hubble Finds Mysterious Disk of Blue Stars Around Black Hole September 2005
The decade began with a sigh of relief when the feared computer Y2K bug failed to materialize as companies adjusted their systems in time. And optimism prevailed when AOL and Time Warner decided to merge in a deal that epitomized the dot-com era's belief in seemingly unlimited growth.
But tensions grew quickly in the 2000s: There was the crash of the Concorde, the beginning of the second Intifada, the attack on the USS Cole, and a hotly disputed presidential election that wasn't officially decided until the Supreme Court halted the recount of ballots in Florida.
The rest of the decade bore witness to:
• Violence. The Sept. 11, 2001, attacks were the worst of a series of terrorist attacks, followed several years later by a train bombing in Spain and a subway blast in London. After 9/11, the United States led wars in Afghanistan and Iraq. Russia and Georgia tangled in later year, each side blaming the other for the conflict.
• Natural disasters. Nearly 230,000 people spread over several South Asia countries died in a tsunami spawned by an Indian Ocean earthquake. Tens of thousands were killed by earthquakes in Pakistan and China. Hurricane Katrina tore through New Orleans.
• Economic malaise. The collapse of the dot-com and housing bubbles fostered two financial crises: The second one resulted in the worst economic climate since the Great Depression.
News wasn't bad for everyone. Apple unveiled the iPod, and later, the iPhone.The Boston Red Sox broke an 86-year drought in winning the World Series. Michael Phelps swam into the record books with eight Olympic gold medals. An airline pilot saved more than 150 lives by landing on the Hudson River.
There were plenty of firsts. First Austrian bodybuilder to become the governor of California. First woman to win an Indy race. First female speaker of the House. First Hispanic member of the Supreme Court. First African-American president.
The final year of the decade saw the death of the biggest musical star of his generation; political rancor ("You lie!") over proposals to change U.S. health care, which could result in the most far-reaching government program since the Great Society; and a sex scandal surrounding professional golf's biggest draw.
Hubble Finds Mysterious Disk of Blue Stars Around Black Hole September 2005
Hubble Finds Mysterious Disk of Blue Stars Around Black Hole
*Release Date*:September 20, 2005 01:00 PM (EDT)
Thursday, December 09, 2010
RUNNING INTO A HEADWIND
Runners look as if they are running into a stiff headwind.
They have an excessive forward-lean and suffer from late full-foot
contact (when the center of the knee is in front of the center of
ankle when a foot fully contacts the ground). This often results
in a short and choppy stride. Runners usually end up this way by
incorrectly attempting the Pose Method or similar approaches
that encourage a mild forward lean. Leaning too far forward is
problematic because it shifts the center of mass out in front of the
runner and places excessive loads on the front of the knees. What
does this mean for the knees? Simply put, it’s like running downhill
all the time -- even on flat ground. The forward lean also contributes
to hitting the ground too hard (further aggravating any of the lower
body injuries).
Injuries commonly associated with this running into a headwind
style include: patellofemoral pain syndrome, patellar tendonitis,
shin splints, plantar fasciitis and tender Achilles heal.
Of all the faulty gait patterns, Pattern Two has the biggest effect
on performance. Leaning too far forward restricts arm motion
(thereby restricting leg motion) and also misplaces the center of a
runner’s stride. All of these problems limit the amount of “drive”
that a runner can put into each stride. Straighten up, soldier and
run lightly.
They have an excessive forward-lean and suffer from late full-foot
contact (when the center of the knee is in front of the center of
ankle when a foot fully contacts the ground). This often results
in a short and choppy stride. Runners usually end up this way by
incorrectly attempting the Pose Method or similar approaches
that encourage a mild forward lean. Leaning too far forward is
problematic because it shifts the center of mass out in front of the
runner and places excessive loads on the front of the knees. What
does this mean for the knees? Simply put, it’s like running downhill
all the time -- even on flat ground. The forward lean also contributes
to hitting the ground too hard (further aggravating any of the lower
body injuries).
Injuries commonly associated with this running into a headwind
style include: patellofemoral pain syndrome, patellar tendonitis,
shin splints, plantar fasciitis and tender Achilles heal.
Of all the faulty gait patterns, Pattern Two has the biggest effect
on performance. Leaning too far forward restricts arm motion
(thereby restricting leg motion) and also misplaces the center of a
runner’s stride. All of these problems limit the amount of “drive”
that a runner can put into each stride. Straighten up, soldier and
run lightly.
They have an excessive forward-lean and suffer from late full-foot
contact (when the center of the knee is in front of the center of
ankle when a foot fully contacts the ground). This often results
in a short and choppy stride. Runners usually end up this way by
incorrectly attempting the Pose Method or similar approaches
that encourage a mild forward lean. Leaning too far forward is
problematic because it shifts the center of mass out in front of the
runner and places excessive loads on the front of the knees. What
does this mean for the knees? Simply put, it’s like running downhill
all the time -- even on flat ground. The forward lean also contributes
to hitting the ground too hard (further aggravating any of the lower
body injuries).
Injuries commonly associated with this running into a headwind
style include: patellofemoral pain syndrome, patellar tendonitis,
shin splints, plantar fasciitis and tender Achilles heal.
Of all the faulty gait patterns, Pattern Two has the biggest effect
on performance. Leaning too far forward restricts arm motion
(thereby restricting leg motion) and also misplaces the center of a
runner’s stride. All of these problems limit the amount of “drive”
that a runner can put into each stride. Straighten up, soldier and
run lightly.
They have an excessive forward-lean and suffer from late full-foot
contact (when the center of the knee is in front of the center of
ankle when a foot fully contacts the ground). This often results
in a short and choppy stride. Runners usually end up this way by
incorrectly attempting the Pose Method or similar approaches
that encourage a mild forward lean. Leaning too far forward is
problematic because it shifts the center of mass out in front of the
runner and places excessive loads on the front of the knees. What
does this mean for the knees? Simply put, it’s like running downhill
all the time -- even on flat ground. The forward lean also contributes
to hitting the ground too hard (further aggravating any of the lower
body injuries).
Injuries commonly associated with this running into a headwind
style include: patellofemoral pain syndrome, patellar tendonitis,
shin splints, plantar fasciitis and tender Achilles heal.
Of all the faulty gait patterns, Pattern Two has the biggest effect
on performance. Leaning too far forward restricts arm motion
(thereby restricting leg motion) and also misplaces the center of a
runner’s stride. All of these problems limit the amount of “drive”
that a runner can put into each stride. Straighten up, soldier and
run lightly.
How to Keep Off the Extra Holiday Weight
The Diet Detective: Holiday Fit Tips
Keep Off the Extra Holiday Weight
By Charles Stuart Platkin
For Active.com
Eat First
It may sound absurd, but if you are going to a holiday party, eat ahead of time. I know plenty of people who starve themselves before going to a party so they'll have "room" for all the great food. They arrive--stomachs rumbling--and make a beeline for the high-calorie, high-fat appetizers and finger foods, easily eating more than a day's worth of calories. Instead, try eating enough healthy food beforehand so you're full before you arrive. You'll have much more self-control around those tempting party treats.
All or Nothing
I don't know how many times I've heard someone say, "I've already ruined my diet, so it doesn't matter what I eat now." I'm not sure how that myth got started, but it can be hazardous to your waistline. The bottom line is, an extra calorie is an extra calorie--so eating a slice of pie shouldn't give you an excuse to eat two more. And after a bowl of ice cream, you don't have to eat whatever is left in the container. Have you ever heard of cutting your losses? Well, the same rule applies to cutting your gains. It's never too late to stop.
Strategize
You might think that planning what you're going to eat beforehand takes all the fun and spontaneity out of the occasion, but that's just not so. You're probably thinking about what you're going to eat anyway, so why not make it work for instead of against you? In fact, practicing good eating behavior at special events could actually make you feel more relaxed and empowered, not frustrated or disappointed. It gives you the sense of being in control of your environment instead of being lured into the dark world of overindulgence. So plan what and how much you're going to eat at the event before you even get there--set limits and you'll feel better.
Watch Out For Food Pushers
How many times has a family member or friend told you that you'll spoil the party if you don't partake in the food festivities, or that it's bad luck not to have at least one slice of cake? Have your answer ready for those diet saboteurs. Mentally rehearse a few key phrases like, "Oh, no thanks. I couldn't eat another thing." Or try the truth: "I'm dieting, and that piece of cake will throw me completely off track."
Recruit Your Friends
Getting the support of your friends and family is not always easy, but it's worth a try. Talk to them about the healthy changes you're making and enlist their help. The idea is not to have them police your behavior but rather for them to empower you by being encouraging and enthusiastic about your new way of life.
Balance It Out
Looking for a guilt-free way to enjoy your favorite holiday treat? Try consuming fewer calories the day before and after the holiday. It's basically a matter of calorie balance. By consuming 500 calories less the day before and after a holiday, you're leaving room for 1,000 extra calories." So a rich holiday dinner or party can be balanced by a lighter meal the day after.
Take Control
Host a holiday event or party yourself. Believe me, with all that constant moving, planning, cooking and preparing, you are bound to lose weight (as long as you give away the leftovers). Or, if you don't want to be the host, try helping out. If you're constantly on your feet, setting up, serving and cleaning, you'll have less free time for nibbling.
It Pays To Be Picky
During the holidays, foods you wouldn't normally eat suddenly become more appealing (especially with a "you-only-live-once" attitude), so be selective. Eat the things you really love--maybe a small serving of mashed sweet potatoes, a sliver of pecan pie--and ignore the not-so-thrilling stuff.
Easy On the Alcohol
Alcohol decreases inhibitions--potentially causing you to eat more--plus it's loaded with calories. If you're going to drink, stick with wine or beer and stay away from exotic fruity cocktails or fancy coffee drinks.
Feeling Full
Most people miss the physical cues signaling that they have eaten enough. Instead of waiting until you're bursting out of your clothes, try eating whatever you want, but stop once you are full. How will you know you're full? Wait 15 to 20 minutes after you've finished what's on your plate before requesting seconds or dessert. By delaying, you may find that your appetite for a second helping decreases.
Keep Off the Extra Holiday Weight
By Charles Stuart Platkin
For Active.com
Eat First
It may sound absurd, but if you are going to a holiday party, eat ahead of time. I know plenty of people who starve themselves before going to a party so they'll have "room" for all the great food. They arrive--stomachs rumbling--and make a beeline for the high-calorie, high-fat appetizers and finger foods, easily eating more than a day's worth of calories. Instead, try eating enough healthy food beforehand so you're full before you arrive. You'll have much more self-control around those tempting party treats.
All or Nothing
I don't know how many times I've heard someone say, "I've already ruined my diet, so it doesn't matter what I eat now." I'm not sure how that myth got started, but it can be hazardous to your waistline. The bottom line is, an extra calorie is an extra calorie--so eating a slice of pie shouldn't give you an excuse to eat two more. And after a bowl of ice cream, you don't have to eat whatever is left in the container. Have you ever heard of cutting your losses? Well, the same rule applies to cutting your gains. It's never too late to stop.
Strategize
You might think that planning what you're going to eat beforehand takes all the fun and spontaneity out of the occasion, but that's just not so. You're probably thinking about what you're going to eat anyway, so why not make it work for instead of against you? In fact, practicing good eating behavior at special events could actually make you feel more relaxed and empowered, not frustrated or disappointed. It gives you the sense of being in control of your environment instead of being lured into the dark world of overindulgence. So plan what and how much you're going to eat at the event before you even get there--set limits and you'll feel better.
Watch Out For Food Pushers
How many times has a family member or friend told you that you'll spoil the party if you don't partake in the food festivities, or that it's bad luck not to have at least one slice of cake? Have your answer ready for those diet saboteurs. Mentally rehearse a few key phrases like, "Oh, no thanks. I couldn't eat another thing." Or try the truth: "I'm dieting, and that piece of cake will throw me completely off track."
Recruit Your Friends
Getting the support of your friends and family is not always easy, but it's worth a try. Talk to them about the healthy changes you're making and enlist their help. The idea is not to have them police your behavior but rather for them to empower you by being encouraging and enthusiastic about your new way of life.
Balance It Out
Looking for a guilt-free way to enjoy your favorite holiday treat? Try consuming fewer calories the day before and after the holiday. It's basically a matter of calorie balance. By consuming 500 calories less the day before and after a holiday, you're leaving room for 1,000 extra calories." So a rich holiday dinner or party can be balanced by a lighter meal the day after.
Take Control
Host a holiday event or party yourself. Believe me, with all that constant moving, planning, cooking and preparing, you are bound to lose weight (as long as you give away the leftovers). Or, if you don't want to be the host, try helping out. If you're constantly on your feet, setting up, serving and cleaning, you'll have less free time for nibbling.
It Pays To Be Picky
During the holidays, foods you wouldn't normally eat suddenly become more appealing (especially with a "you-only-live-once" attitude), so be selective. Eat the things you really love--maybe a small serving of mashed sweet potatoes, a sliver of pecan pie--and ignore the not-so-thrilling stuff.
Easy On the Alcohol
Alcohol decreases inhibitions--potentially causing you to eat more--plus it's loaded with calories. If you're going to drink, stick with wine or beer and stay away from exotic fruity cocktails or fancy coffee drinks.
Feeling Full
Most people miss the physical cues signaling that they have eaten enough. Instead of waiting until you're bursting out of your clothes, try eating whatever you want, but stop once you are full. How will you know you're full? Wait 15 to 20 minutes after you've finished what's on your plate before requesting seconds or dessert. By delaying, you may find that your appetite for a second helping decreases.
Low Fat Gingerbread Men
Cook Time: 10 Minutes
Ingredients:
1/4 cup butter, soften
3/4 cup firmly packed brown sugar
1/2 cup unsweetened applesauce
1 egg
1/3 cup dark molasses
3 cups all- purpose flour
1 tsp baking soda
2 tsp ground ginger
1 tsp ground cinnamon
1/2 tsp allspice
1/4 tsp ground cloves
Preparation:
In a large mixing bowl, beat butter, sugar and applesauce until smooth.
Add egg and molasses and mix well. In another large bowl, combine flour, baking soda and spices. Add to sugar and molasses mixture, stirring well.
Divide dough in two: cover with plastic wrap and chill for 2 hours.
Preheat oven to 350 degrees. Roll out dough to 1/4 or 1/8 inch thickness.
Cut ginger bread with cookie cutter. Add candies or raisins to decorate.
Place 1-2 inches apart on a parchment- lined baking sheet. Bake 10-12 minutes. Add frosting or more decorations when cool. Makes 30 cookies.
7 Ways to Sneak in a Holiday Workout
Sneak a holiday workout and maintain your fitness. Comment
Staff
Atlanta Sports Mag
With the holidays and new year around the corner, Americans have travel on their mind. Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.
Fortunately, with a little proactive planning, you can maintain your fitness level, no matter where you are. According to IDEA, a membership organization for health and fitness professionals, the key is to be creative and remember that even short workouts are better than no workouts at all.
Here are a few tips from IDEA on how to keep in shape while you travel:
Do a "Condensed-but-Intense-Workout"
Customize your own 30-minute workout combining three lower body workouts (squats or lunges) and three upper body exercises (modified push-ups or chair dips).
Warm up with exercises like marching or jogging in place, then do 10-20 repetitions of a lower body exercise and 10-15 repetitions of an upper body exercise. Follow this with a minute of jumping jacks or jogging in place. Repeat this routine two or even three times and then try a variation of abdominal crunches, low back lifts and stretches.
Rehearse Your Routine
Practice makes perfect, so in order to be familiar and comfortable with your routine, do it as often as possible.
Get Active in Airports
If flight delays leave you with extra time at the airport, take advantage of it. Store your luggage in an airport locker and take a hike through the terminal.
Bring Tubes, Bands and More
Don't leave out fitness equipment when youre packing for a trip. Bring fitness videos, comfortable walking shoes, a bathing suit or other gear that you can fit in your bag. Inspirational memos from a trainer or a motivational CD could help you get moving.
Get a Jump Rope
Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere. If you dont have a jump rope, try climbing flights of stairs instead.
Plan to Relax
Don't overdo it. Staying fit is important, but dont lose sight of the real reason for the holidays spending time with those who are important to you. If you want to do both, involve the whole family in a yoga or tai chi exercise to unwind.
Ease Back Into Your Routine
Depending on how much you worked out during your travel, you may need to gradually ease back into your old routine. You may want to consider using lighter weights or decrease the intensity or the duration of your workouts until you can return to pre-trip conditions.
Staff
Atlanta Sports Mag
With the holidays and new year around the corner, Americans have travel on their mind. Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.
Fortunately, with a little proactive planning, you can maintain your fitness level, no matter where you are. According to IDEA, a membership organization for health and fitness professionals, the key is to be creative and remember that even short workouts are better than no workouts at all.
Here are a few tips from IDEA on how to keep in shape while you travel:
Do a "Condensed-but-Intense-Workout"
Customize your own 30-minute workout combining three lower body workouts (squats or lunges) and three upper body exercises (modified push-ups or chair dips).
Warm up with exercises like marching or jogging in place, then do 10-20 repetitions of a lower body exercise and 10-15 repetitions of an upper body exercise. Follow this with a minute of jumping jacks or jogging in place. Repeat this routine two or even three times and then try a variation of abdominal crunches, low back lifts and stretches.
Rehearse Your Routine
Practice makes perfect, so in order to be familiar and comfortable with your routine, do it as often as possible.
Get Active in Airports
If flight delays leave you with extra time at the airport, take advantage of it. Store your luggage in an airport locker and take a hike through the terminal.
Bring Tubes, Bands and More
Don't leave out fitness equipment when youre packing for a trip. Bring fitness videos, comfortable walking shoes, a bathing suit or other gear that you can fit in your bag. Inspirational memos from a trainer or a motivational CD could help you get moving.
Get a Jump Rope
Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere. If you dont have a jump rope, try climbing flights of stairs instead.
Plan to Relax
Don't overdo it. Staying fit is important, but dont lose sight of the real reason for the holidays spending time with those who are important to you. If you want to do both, involve the whole family in a yoga or tai chi exercise to unwind.
Ease Back Into Your Routine
Depending on how much you worked out during your travel, you may need to gradually ease back into your old routine. You may want to consider using lighter weights or decrease the intensity or the duration of your workouts until you can return to pre-trip conditions.
Monday, December 06, 2010
Information about causes of heel pain
Heel Pain
Click here for information about causes of heel pain
Heel pain is an extremely common complaint, and there are several common causes. It is important to make an accurate diagnosis of the cause of your symptoms so that appropriate treatment can be directed at the cause. If you have heel pain, some causes include:
Plantar Fasciitis
Plantar fasciitis is the most common condition that causes heel pain. Plantar fasciitis is due to irritation and inflammation of the tight tissue that forms the arch of the foot. Common symptoms of plantar fasciitis include heel pain with prolonged walking and standing.
• Heel Spur
A spur is commonly associated with plantar fasciitis. This problem is most commonly seen in patients who have long standing heel pain due to plantar fasciitis.
• Tarsal Tunnel Syndrome
Tarsal tunnel syndrome causes a large nerve in the back of the foot to become entrapped, or pinched. Similar to carpal tunnel syndrome in the hand, tarsal tunnel syndrome can cause heel pain.
• Stress Fractures
Stress fractures of the calcaneus are an uncommon cause of heel pain. Stress fractures should be considered especially in athletes such as long distance runners who have heel pain.
• Posterior Heel Pain
Posterior heel pain causes symptoms behind the foot, rather than underneath. Posterior heel pain causes include Achilles tendonitis and retrocalcaneal bursitis. Learn about causes of posterior heel pain and what treatments are available.
When do you need to call your podiatrist about your heel pain?
If you are unsure of the cause of your symptoms, or if you do not know the specific treatment recommendations for your condition, you should seek medical attention. Treatment of heel pain must be directed at the specific cause of your problem. Some signs that you should be seen by your podiatrist include:
• Inability to walk comfortably on the affected side
• Heel pain that occurs upon first rising, or resting
• Heel pain that persists beyond a few days
• Swelling or discoloration of the back of the foot
• Signs of an infection, including fever, redness, warmth
• Any other unusual symptoms
What are the best treatments for heel pain?
Treatment of heel pain depends entirely on the cause of the problem. Therefore, it is of utmost importance that you understand the cause of your symptoms before embarking on a treatment program. If you are unsure of your diagnosis, or the severity of your condition, you should seek medical advice before beginning any treatment plan.
Some common treatments for heel pain are listed here. Not all of these treatments are appropriate for every condition, but they may be helpful in your situation.
• Rest and Bracing
Avoiding the precipitating activity; for example, take a few day off jogging or prolonged standing/walking. Just resting may helps to eliminate the most severe pain, and will allow the inflammation to begin to cool down. There is a way to rest and give compression at the same time. By applying the correct brace may make it possible to walk without pain. For more severe pain a walking boot is sometimes necessary.
• Apply Ice Packs
Icing will help to diminish some of the symptoms and control the heel pain. Icing is especially helpful after an acute exacerbation of symptoms.
• Exercises, night splints and stretches
Exercises and stretches are designed to relax the tissues that surround the heel bone. Some simple exercises, performed in the morning and evening, often help patients feel better quickly. Wearing a night splint is like stretching all night long.
• Non-steroidal Anti-inflammatoriy Medications or Steroid Injections
Anti-inflammatory medications help to both control heel pain and decrease inflammation. Over-the-counter medications are usually sufficient, but prescription options are also available.
• Shoes, Shoe Inserts and Custom Orthotics
Choosing the right shoes is imperative. A stable heel counter as seen in the Z-Coil pain relief footwear has shown amazing results. The reduction of impact in the heel is another feature of the Z-Coil to aide in healing. Shoe inserts are often the key to successful treatment of heel pain. The shoe inserts often permit patients to continue their routine activities without heel pain.
Additionally, podiatric medicine is on the cutting edge of technology when it comes to both diagnosing and treating heel pain. Whether through the use of radio-frequency technology, shockwave therapy or another form of treatment, technology for heel pain treatment is evolving everyday. Make an appointment to discuss treatment options that are right for you.
Original in About.com with additions from Dr. Kerch and the APMA.
Click here for information about causes of heel pain
Heel pain is an extremely common complaint, and there are several common causes. It is important to make an accurate diagnosis of the cause of your symptoms so that appropriate treatment can be directed at the cause. If you have heel pain, some causes include:
Plantar Fasciitis
Plantar fasciitis is the most common condition that causes heel pain. Plantar fasciitis is due to irritation and inflammation of the tight tissue that forms the arch of the foot. Common symptoms of plantar fasciitis include heel pain with prolonged walking and standing.
• Heel Spur
A spur is commonly associated with plantar fasciitis. This problem is most commonly seen in patients who have long standing heel pain due to plantar fasciitis.
• Tarsal Tunnel Syndrome
Tarsal tunnel syndrome causes a large nerve in the back of the foot to become entrapped, or pinched. Similar to carpal tunnel syndrome in the hand, tarsal tunnel syndrome can cause heel pain.
• Stress Fractures
Stress fractures of the calcaneus are an uncommon cause of heel pain. Stress fractures should be considered especially in athletes such as long distance runners who have heel pain.
• Posterior Heel Pain
Posterior heel pain causes symptoms behind the foot, rather than underneath. Posterior heel pain causes include Achilles tendonitis and retrocalcaneal bursitis. Learn about causes of posterior heel pain and what treatments are available.
When do you need to call your podiatrist about your heel pain?
If you are unsure of the cause of your symptoms, or if you do not know the specific treatment recommendations for your condition, you should seek medical attention. Treatment of heel pain must be directed at the specific cause of your problem. Some signs that you should be seen by your podiatrist include:
• Inability to walk comfortably on the affected side
• Heel pain that occurs upon first rising, or resting
• Heel pain that persists beyond a few days
• Swelling or discoloration of the back of the foot
• Signs of an infection, including fever, redness, warmth
• Any other unusual symptoms
What are the best treatments for heel pain?
Treatment of heel pain depends entirely on the cause of the problem. Therefore, it is of utmost importance that you understand the cause of your symptoms before embarking on a treatment program. If you are unsure of your diagnosis, or the severity of your condition, you should seek medical advice before beginning any treatment plan.
Some common treatments for heel pain are listed here. Not all of these treatments are appropriate for every condition, but they may be helpful in your situation.
• Rest and Bracing
Avoiding the precipitating activity; for example, take a few day off jogging or prolonged standing/walking. Just resting may helps to eliminate the most severe pain, and will allow the inflammation to begin to cool down. There is a way to rest and give compression at the same time. By applying the correct brace may make it possible to walk without pain. For more severe pain a walking boot is sometimes necessary.
• Apply Ice Packs
Icing will help to diminish some of the symptoms and control the heel pain. Icing is especially helpful after an acute exacerbation of symptoms.
• Exercises, night splints and stretches
Exercises and stretches are designed to relax the tissues that surround the heel bone. Some simple exercises, performed in the morning and evening, often help patients feel better quickly. Wearing a night splint is like stretching all night long.
• Non-steroidal Anti-inflammatoriy Medications or Steroid Injections
Anti-inflammatory medications help to both control heel pain and decrease inflammation. Over-the-counter medications are usually sufficient, but prescription options are also available.
• Shoes, Shoe Inserts and Custom Orthotics
Choosing the right shoes is imperative. A stable heel counter as seen in the Z-Coil pain relief footwear has shown amazing results. The reduction of impact in the heel is another feature of the Z-Coil to aide in healing. Shoe inserts are often the key to successful treatment of heel pain. The shoe inserts often permit patients to continue their routine activities without heel pain.
Additionally, podiatric medicine is on the cutting edge of technology when it comes to both diagnosing and treating heel pain. Whether through the use of radio-frequency technology, shockwave therapy or another form of treatment, technology for heel pain treatment is evolving everyday. Make an appointment to discuss treatment options that are right for you.
Original in About.com with additions from Dr. Kerch and the APMA.
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