Health & Wellness Blog

A lot of our shoes are used past the expiration date, they become yard shoes then we complain about soreness in our bodies. Overlooking our shoes as a possible issue. Much like cars need a new set of tires after a certain amount of miles, we also need replacements. Using worn tires may decrease safety of the vehicle and diminish traction in crisis conditions. However we are not built as strong as cars, our tissue adapts to the support we are given. After a certain amount of repetitive load is placed on the midsole, it will compress and no longer rebound or absorb shock effectively. This can lead to uneven deformation and potential foot alignment issues, increasing the risk of overuse injuries.

Midsoles should be considered worn out if:

• They have been used for 300-500 miles of running or walking, or 45-60 hours of activities like basketball, aerobic dance, or tennis.

• They show signs of unevenness when placed on a flat surface.

• They display noticeable creasing.

Put Them on Rotation

Wearing the same pair every day leads to faster deterioration. Rotating shoes allows each pair to dry out and regain their shape, reducing moisture-related damage and extending lifespan.

• Drying Time

  • Shoes need time to dry out between wears, especially those with cushioning.

• Foam Decompression

  • Swapping between pairs allows the foam in the midsole to decompress, extending the shoe’s life.

• Shape Recovery

  • Padded footbeds and other comfort features revert to their original shape when not worn daily.

Work Cited:

Furman, Ayne. "How Do I Know When It Is Time To Replace My Athletic Shoes?" American Academy of Podiatric Sports Medicine, https://www.aapsm.org/replace_shoes.html. Accessed 24 May 2024.

"The Benefits of Two Pairs of Shoes!" Active Feet Ocean Grove, https://www.activefeetoceangrove.com.au/the-benefits-of-two-pairs-of-shoes/. Accessed 24 May 2024.

We spend one-third of our lives sleeping... hopefully. To ensure we get the best rest possible, we need to invest in proper support. An unsuitable pillow can cause misalignment and strain your cervical spine, leading to neck pain and headaches. I personally use [this pillow] because it supports me in many positions, maintaining the natural curve of my neck whether I'm lying on my side or back. When sleeping on your back, placing pillows under your knees can alleviate pressure from your lower back. I recommend the [half-moon pillow]. If you prefer something firmer, a yoga bolster or a [massage bolster] about 6 to 8 inches in diameter works well. 

Consider all the daily tasks, sports, and workouts that activate our forearms: computing, gripping, holding, lifting, turning, pulling, pushing, reaching overhead, and more. Repetitive movements and forearm tension can lead to stuck tissues, decreased blood flow, and reduced motion in the fingers, wrists, elbows, and even shoulders. Eventually, this can cause pain. I recommend using [this grip strengthener] to strengthen extension, unlike traditional hand exercise balls that focus on flexion.

For my office workers who can't change their current desk chair or don't want to invest in an ergonomic one, I recommend a [balance disk]. The Gaiam balance disk is my favorite because it has more air, offering a gentler feel and allowing more room to rotate your hips. This helps keep your torso active, preventing the compression that comes from sitting in a static position. You don't have to use it all day, but it's a cost-effective option to replacing your chair with an ergonomic one that may end up increasing pressure on your tailbone or replacing your entire desk. Plus, you can use it for several balancing exercises.

Our feet support our entire body from the ground up. If they can't do their job properly, pressure shifts to other structures like the ankles, knees, and hips. Toe spreaders are a simple way to help open up your toes while you're walking around the house. I recommend [these toe spreaders]. If you plan on using toe spreaders with barefoot shoes, I suggest [these].

To actively work on foot and ankle strength, I recommend using a [balance board]. It helps improve proprioception, which is the perception of our body's position and movements in three-dimensional space. In other words, it's your body's ability to sense its location, movements, and actions. Additional benefits of using a balance board include:

- Improved balance and coordination

- Stronger lower leg muscles, especially the peroneals

- Increased motor skills

- Injury prevention, especially for the ankles

- Assistance with injury rehabilitation

- Improved posture

If you want to read more about how our shoes affect our overall posture, click [this link].

Work Cited:

1. Align for Health. "Self Care for Pain." *Align for Health*, May 2015, www.alignforhealth.com/self-care-for-pain/archives/05-2015.

2. Elviros. "The Science of Sleep: How Elviros Cervical Pillow Can Transform Your Nightly Rest." *Elviros*, www.elviros.com/blogs/blog/the-science-of-sleep-how-elviros-cervical-pillow-can-transform-your-nightly-rest.

3. Byfield, Emma. "Balance Board Exercises: 13 Moves for a Full Body Workout." *Healthline*, 30 May 2023, www.healthline.com/health/fitness/balance-board-exercises#Balance-boards-for-weight-loss.

4. Watsonia Podiatry. "How Is My Hip Pain Connected to My Feet?" *Watsonia Podiatry*, 12 Apr. 2023, watsoniapodiatry.com.au/how-is-my-hip-pain-connected-to-my-feet/#:~:text=The%20feet%20are%20the%20foundation,must%20take%20on%20this%20load.

Injuries can happen to anyone—from professional athletes to seniors looking to unwind—and swelling often follows. While most swelling resolves within a few days, knowing when to seek medical advice is crucial.

Swelling is the body’s natural response to injury, illness, or infection, signaling the immune system to heal. However, certain situations warrant concern:

• Duration: If swelling lasts longer than 2–3 weeks, it may require medical evaluation. Healing can take up to three months depending on injury severity.

• Severity: Sudden or severe swelling accompanied by significant pain should be assessed immediately.

• Other Symptoms: If swelling occurs with redness, limited mobility, or loss of sensation, consult a doctor. Seek help right away if swelling is linked to infection signs, such as fever or pus.

• Additional Concerns: Swelling without a clear injury, or that causes difficulty breathing, coughing up blood, chest pain, or fainting, should be treated as an emergency.

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Navigating the Benefits and Risks: Essential Guidelines for Success

Ice Therapy

Use ice during the first 72 hours after an injury to reduce swelling and numb pain. It’s especially effective for joint pain in areas like the knees, elbows, and shoulders. However, avoid cold therapy if you have impaired circulation, cold allergies, or near chronic wounds. Remember:

• Ice should not be applied directly to the skin.

• Avoid using ice right before activity.

• Be cautious if you experience cramping, already feel cold, or have an open wound.

Heat Therapy

Heat can soothe stiff joints and relax muscles, promoting blood flow. It’s beneficial for chronic muscle pain and sore joints, especially after the first three days post-injury. Avoid heat therapy if:

• The skin is hot, red, or inflamed.

• You have dermatitis or an open wound.

• The area is numb or you're sensitive to heat.

Contrast Therapy

Contrast baths can aid recovery from injuries, surgery, or intense training by:

• Decreasing muscle pain

• Reducing joint stiffness and enhancing mobility

• Minimizing swelling

• Boosting circulation to speed healing

While generally safe, be cautious of risks like scalding burns or increased bleeding if there are ruptured blood vessels.

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How to Use Ice Therapy for Pain Relief

Ice therapy effectively reduces pain and swelling, particularly right after an injury. Here’s how to maximize its benefits:

• Protect Your Skin: Always wrap ice in a thin towel or cloth to prevent damage. During an ice massage, rub ice directly on the skin for a few minutes.

• Timing: Ice for about 20 minutes at a time. Prolonged exposure can cause blood vessels to dilate, potentially increasing swelling. Wait 30–40 minutes between sessions.

• Frequency: Ice therapy can be applied every 4–6 hours for up to three days.

• Combine Treatments: Pair ice with rest, compression, and later heat therapy to relax tissues and improve blood flow.

Effective Heat Therapy

For heat therapy, apply warmth for 15–20 minutes, allowing your skin to cool for at least 20 minutes between applications. Repeat several times a day, with breaks of at least one hour.

• Use "warm" temperatures (40–45°C or 104–113.9°F) to avoid burns; the safe upper limit for skin temperature is generally 43–44°C (109–111°F).

• Regularly check your skin for redness or irritation, and stop treatment if swelling increases.

At-Home Contrast Therapy

You can perform contrast therapy at home with two containers:

1. Fill one with hot water (100-104°F) and the other with cold (46-50°F).

2. Soak the affected area in hot water for 3-4 minutes.

3. Switch to cold water for 1 minute or as long as tolerable.

4. Repeat for a total of 20 minutes, adjusting temperatures as needed, but do not exceed 104°F for hot water.

Work Cited:

Brazier, Yvette. "Hot or Cold: Which Therapy Works Best?" Medical News Today, 25 July 2017, medically reviewed by Gregory Minnis, DPT, Physical Therapy. www.medicalnewstoday.com/articles/29108.

Novak, C. "Cold Intolerance after Nerve Injury." Journal of Hand Therapy, vol. 32, no. 2, 2018, doi:10.1016/j.jht.2018.01.003.

Sears, Brett. "Benefits of Hot and Cold Contrast Therapy Baths." Verywell Health, 3 May 2024, medically reviewed by Eva Umoh Asomugha, M.D. www.verywellhealth.com/benefits-of-hot-and-cold-contrast-therapy-baths. Accessed 15 July 2024.

Gotter, Ana. "Treating Pain with Heat and Cold." Medical Review by Judith Marcin, M.D., 26 May 2023.

Bampton, Betsy A. "Local Application of Therapeutic Heat and Cold." Virginia Commonwealth University/Medical College of Virginia, School of Nursing.

"How Long Should Swelling Last After an Injury?" Foothills Sports Medicine Physical Therapy, 16 Apr. 2024.

ESWT is a cutting-edge treatment for conditions like tendinopathies, plantar fasciitis, and low back pain. This non-invasive therapy enhances cellular recovery, helping you return to your activities and fitness goals more efficiently. Each session lasts 10-20 minutes, with a complete course involving at least five weekly sessions to achieve optimal results.

It's common to feel a bit sore afterward and notice some bruising at the treatment area. After the procedure, it's best to avoid anti-inflammatory medications like Advil, as stimulating the inflammation cascade is part of the healing process activated by ESWT. Other than that, you can generally go about your normal activities, including exercise if you feel up to it.

ESWT has become a popular choice for treating sports-related injuries like plantar fasciitis (heel pain), tennis elbow, and tendinopathies (e.g., Achilles and patellar tendinopathy). The therapy is non-invasive and boasts success rates between 65% and 91%, with minimal side effects. Widely adopted across the globe, ESWT has been FDA-approved for specific conditions in the U.S. since 2000. While most studies highlight its effectiveness, some suggest that its benefits may be comparable to a placebo, sparking ongoing debate.

Shockwave therapy is believed to work by stimulating tissue regeneration and improving blood flow to the injured area, though the exact mechanisms are still being studied. In animal models, ESWT has been shown to enhance bone healing and promote the formation of new blood vessels in tendons, which aids in recovery. Increasingly, ESWT is seen as a viable alternative to surgery, offering similar results without the associated risks.

In summary, ESWT is a promising, low-risk treatment option for various musculoskeletal disorders, though more research is needed to fully understand its effectiveness and potential.

Adverse Events and Contraindications

The list of adverse effects (AEs) associated with ESWT is fairly short. Mild AEs include transient discomfort, skin erythema, and localized swelling. More severe but exceptionally rare AEs include Achilles tendon rupture, humeral head osteonecrosis (after focused ESWT), and calcaneal stress-type fracture (presumed after focused ESWT).

Contraindications, or situations where ESWT may be inappropriate, include:

- Treatment over air-filled tissue (lung, gut)

- Pregnancy

- Presence of local tumor or infection

- Less than six weeks since local corticosteroid injection

- Age less than 18 (except for patients diagnosed with Osgood-Schlatter disease)

- Treatment of pre-ruptured tendons

- Blood-clotting disorders, including local thrombosis

Give us a call to see if ESWT is right for you.

Current Research and Applications

Since 2000, research in ESWT has grown steadily, with the U.S., China, and Taiwan being the leading contributors. Key institutions include Chang Gung University and Kaohsiung Medical University in Taiwan. Most studies were published in orthopedic and sports medicine journals, reflecting ESWT’s strong ties to these fields.

The study identified six main research areas in ESWT:

1. Muscle Spasticity: ESWT is being explored as a treatment for muscle stiffness, especially in conditions like cerebral palsy.

2. Osteoarthritis (OA): ESWT shows promise in treating OA, particularly in reducing pain and improving joint function.

3. Tendon Issues: ESWT is effective in treating tendinopathies, which are common in athletes and involve tendon pain and dysfunction.

4. Kidney Stones: Early use of ESWT in treating kidney stones continues to be a significant research area.

5. Blood Vessel Formation and ED: ESWT is also being studied for its role in promoting blood vessel growth and treating conditions like erectile dysfunction.

6. Radial ESWT (rESWT): This specific type of ESWT is gaining attention for its unique benefits.

Radial shockwave therapy (RSWT) uses low-energy acoustic waves in a diffuse, radial pattern to treat larger, more superficial areas of the body. RSWT is best for soft tissue injuries, scar tissue, trigger points, and muscle issues.

Future Potential

Ongoing research is exploring how ESWT can aid in more advanced medical problems, such as improving blood flow in heart disease or aiding in wound healing. Its non-invasive nature and growing success in various treatments make it a valuable tool in modern medicine.

Works Cited:

- Anagnostis, Pauline, et al. "Extracorporeal Shock Wave Therapy in Musculoskeletal Disorders: A Review of the Literature." *Journal of Orthopaedic Surgery and Research*, vol. 23, no. 1, 2011, pp. 7-15, https://karger.com/mpp/article/23/1/7/202960/Extracorporeal-Shock-Wave-Therapy-in.

- Cheng, Jennifer, et al. "Understanding How Radial Extracorporeal Shockwave Therapy Reduces Pain and Aids in Recovery." *American Institute of Physics*, 2020, https://ww2.aip.org/scilights/understanding-how-radial-extracorporeal-shockwave-therapy-reduces-pain-and-aids-in-recovery.

- Mani-Babu, Shama, et al. "Systematic Review of Shockwave Therapy for Lower Limb Tendinopathy." *BMC Musculoskeletal Disorders*, vol. 21, no. 1, 2020, pp. 6-15, https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-023-06407-9.

- Moya, Daniel, et al. "Current Status of Extracorporeal Shockwave Therapy for Lower Extremity Tendinopathy." *International Journal of Sports Medicine*, vol. 39, no. 6, 2018, pp. 435-442, https://pubmed.ncbi.nlm.nih.gov/38228375/.

- Schmitz, C., et al. "The Success Rate Ranged from 65% to 91%." *Journal of Clinical Orthopaedics and Trauma*, vol. 4, no. 2, 2013, pp. 101-106, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3342893/.