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Heely Hurty Facts

Heely Hurty Facts

Plantar-fasciitis-Brampton, leg pain
• Heel pain which is usually felt either under the heel or at the rear has a prevalence of 3.6%.

• A study in the US shows an estimate of 7% of older adults stated soreness underneath the heel.

• Plantar fasciitis is estimated to interpret for 8% of all sports-related injuries.

• There are 26 bones in the human foot, of which the heel is the largest bone.

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Perform these Exercises at Home to Stay Healthy and Hearty

Perform these Exercises at Home to Stay Healthy and Hearty

Love to work out but can’t go to the gym! Worry no more. Here are some exercises you can do at your home and welcome good health.

1. Crunches:

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Apart from burning calories, performing crunches can strengthen your abdominal muscles and tone your abs.

2. Push-ups:

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It tones your arms and lower body at the same time. It also helps you to enhance your balance and stability.

3. Jumping jacks:

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It is highly advisable to improve heart condition. It improves cholesterol levels and controls high blood pressure.

4. Mountain climber:

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It makes your body more mobile and agile. It is referred for improving lower body strength.

5. Plank:

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It is highly recommended for avoiding back pain. It is also very useful for having flexible and toned body.

6. Side Plank:

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It improves your core strength and braces your arms and wrists. It is also noted to improve concentration and balance.

7. High knees:

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Hip flexors and quads get a great boost through this exercise. It also improves heart rate and muscle flexibility.

8. Leg lifts:

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Improved posture, reduce lower back pain, toned abs, strengthened hip flexors and enhanced balance are some of the benefits of leg lifts.

9. Donkey kicks:

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It works on you core, lower back, legs and butt. It gives you the feeling of better flexibility.

10. Squats:

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Burning fat, building muscle strength and abs toning are some of the major benefits of squats.

11. Lunges:

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It is one of the best exercises for buttocks and legs. You can also address back and abdominal muscles through this exercise.

12. Burpees:

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They give a good warm up to entire body and also burn a lot of calories. It is a full body exercise so it can keep you fresh and active for long.

13. Calf raises

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Muscular strength can be enhanced through calf raises. Ankle balance and stability can also be developed through it.

14. Flutter kicks:

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It can be a great aid for reducing weight and toning stomach. It also gives a good workout to your hips and flexors.

15. Elevated hip lifts:

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It is one of the easiest exercises to shape your lower abs, quadriceps, hamstrings and even your calves.

16. Wall sits:

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It is one of the easiest exercises to give a great work out to your upper body. You can get rid of your thunder thigh easily and can also improve your stamina through this exercise.

17. Run in place:

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It is one of the finest ways to improve your cardiovascular strength. It can help in burning away excessive fat. Besides, it improves your balance and focus.

18. March in place:

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Practicing this exercise for at least 1 minute everyday can improve your metabolism and can also bring relief from knee pain.

19. Russian twists:

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It a whole abdomen workout therapy that reduces the risks of strokes and heart attacks. It also strengthens spine muscles.

20. Triceps dips:

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It strengthens your arms, shoulders and chest muscles. It can also improve your lockout strength.

Massage – A Therapeutic Boon for all mankind

Massage – A Therapeutic Boon for all mankind

back massage, relaxation massage, improve spine, physiotherapy machine

One of the most influential therapy in today’s world is “Massage therapy” which is done manually to control soft body tissues like ligaments, tendons, muscle and connective tissue that results in enhancing a person’s physical fitness, strength and well-being. If we look at the types of massage therapy methods then they are in masses (commonly termed as modalities). There are various reasons for getting massage done to our body:-

  • Recover pains and injuries,
  • Comfort muscles,
  • Lower depression, stress level to minimum,
  • Stimulate complete health and wellness.

There are proven observations by clinical studies that routine massage therapy results in amplifying our cytotoxic capacity (the movement level of the body’s naturally called “killer cells”) that is there in our immune system. It also reduces the count of T-cells, which boosts the overall functioning of immune system. In one of the study carried by Gail Iron son,, M.D., a 45 minute long massage was given up to five consecutive days a week, consistently for a month period to HIV positive men. This study gave rise serotonin and growth in cells that were viewed as the first line of defense in their immune system.

“Massage is one such therapy that helps in repairing the soft tissue by transporting blood and necessary nutrients to such badly affected area. It not only repairs soft tissues but encourage in breaking up scar tissue that results in muscles supple to lower down the growing of scar tissue further in the place.”

In case of athletes of all disciplines, massage is a boon in getting flexibility and elasticity in the muscles. Professional therapists are trained at such level that they can stretch the muscles in affected areas, elevating boosted flexibility at the time when body is warm and more elastic. Massage therapy includes acting and performing on the body with pressure that might be – stationary, unstructured, structured or moving – tension, motion or vibration, done manually or with the help of aids.

Massage can be done with the help of

  • Feet,
  • Knees,
  • Forearm,
  • Hands,
  • Elbows,
  • Fingers or a
  • Massage device.

In professional way a person taking massage therapy is treated by lying him/her on a massage table, sitting in a massage chair, lying on a mat on the floor and one such similar massage type is aquatic massage that is done in a warm-water pool.

This therapy is known to be oldest form healing artic is believed that the ancient Indians, Egyptians, Greeks and Chinese were some of them who practiced it and are following today. This therapy was vastly accepted in the United States in the mid-1800, just to diminish in the following century and not revive until the 1960’s and 1970’s.Today, around 100,000 massage therapists in number are found in the United States. They practice massage therapy in health clubs, hospitals, private studios, etc. People prefer to go them for many different reasons for the beneficial of good health. To our wonder it is found that most therapists follow one or two methods of massage techniques from more than 250 varieties of massage techniques.

“Massage helps in boosting brain chemistry responses that gives long lasting feelings of freshness, reduced stress and good mood.

7 Benefits of Getting Physiotherapy Treatment at Home

7 Benefits of Getting Physiotherapy Treatment at Home

back massage, back pain, massager, physiotherapy massage

Physiotherapy machine holds sound roots that in fact date back to 1800s, when it was majorly rotating around massage, manipulation and exercise. However, over the years, these dimensions have widened their horizons and today; physio treatment has become one of the most preferred modalities to cure pain. Right from restoring health to enhancing strength, movement and functionality it does it all. Now imagine, getting these Physiotherapy benefits without leaving your home. Physiotherapists personally visit patients and perform necessary treatments. Let us learn about other benefits of Physiotherapy at home.

1. Quick improvement

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If you’re experiencing pain due to accident or injury or due to any other reason, you feel any way a little uneasy and the only place that can bring you comfort is your home. Now in that comfort space of yours, if you get Physiotherapy Treatment at home then chances of improvement get boosted. You are relaxed and comfortable so you respond quickly.

2. Personal care and connection

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When you are home, you have your people around you and hence you feel motivated. At the same time, the physiotherapist machine can give you personal attention and you too would be able to share your concern without any hesitation, thus resulting in better growth. All in all, the effectiveness of the treatment gets high.

3. Better recovery guidelines

At times, it may happen that, you visit the physiotherapist but, the atmosphere and surrounding there doesn’t help you. This criterion can be totally eliminated in case of home physio treatment as the physiotherapist would first of all use his or her knowledge and the required tools to help you. Then, he or she would devise a routine for you on the basis of the infrastructure and surrounding of your home, hence leading to better growth.

4. No mobility issues

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In case of high-risk patients, home physiotherapy treatment is highly recommended. They might face problems in terms of traveling and making day to day movements. So when a physiotherapist visits their place, they get best treatment by being at their home.

5. Time management

At times, it is difficult to keep up with the schedule of the physiotherapist. People miss out on experts and their treatments due to non flexible schedules. This obstacle can be very well addressed through home physio treatment. You can manage your routine and also get highly effective treatments by planning sessions according to your schedules and routine.

6. Cost effective

Cost Effective

There is no denial in a fact that, traveling to a doctor is worthy but, one can’t also completely ignore the traveling expenses. So when  visits the physiotherapist at home, you save your traveling expenditure, which makes the entire treatment process cost-effective.

7. Supervision

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When you are treated at your home, your family members can keep an eye on the treatment and on the growth scale too. If you too feel disheartened, they would be there to support you and can help the physiotherapist as well if he or she needs anything.

Link between Insomnia and Joint Pain

Link between Insomnia and Joint Pain


Good sleep has got many advantages as we all know but, not getting enough sleep is equally dreadful. Be it facing difficulty in falling asleep or staying asleep or waking up before the set time or even having disrupted sleep cycle, any of these can worsen your joint pain.

Studies have shown that people who are not able to secure a good sleep often complain about joint pain. This is because a non-sleepy person tends to make efforts to catch up with sleep and in that rush, he would be ignoring his postures. On the contrary, if he or she would doze off for even a short while, in any awkward posture, then pain is sure to be experienced.

hip pain, joint pain, wrist pain, back pain,

Another factor ruling here is intensity of pain. If a person is experiencing mild pain and, is also a victim of insomnia, then he or she would find it altogether more difficult to sleep. Their condition would not let him or her sleep and pain would add to the tragedy.

It is a scientific fact that long term sleep deprivation has got lot many cons and escalation in joint pain is one of them. Many patients of arthritis and osteoarthritis complain about severe pain occurring at night which makes drifting off more difficult along with giving birth to a vicious cycle.

Usually adults need 8 to 9 hours of sleep to wake up refreshed the next morning. Along with long hours, sound sleep span is also important. Generally an individual would take 45 minutes to enter in to the deep sleep zone and this phase keeps a control on inflammatory molecules. Now people with insomnia find it a luxury they can’t afford and hence their body reacts to pain signals, which escalates the intensity of the pain. When a person is in deep sleep, his or her brain releases healing hormones that repair the damaged tissues. It makes one feel relaxed and pain-free. This phenomenon being absent amongst insomniacs, the pain worsen.

Insomnia is also believed to elicit inflammation and sensitization which further aggravates the pain sensation.
Hyperalgesia changes are also witnessed due to insomnia. Sleep fragmentation often affects chronic pain as when an individual continuously experiences sleep deprivation, his body doesn’t respond to the efforts conducted to evade pain and instead the pain signals are solidified. It increases muscle tenderness and increases inflammatory makers that makes joint sore and exhausted. All in all, it turns into a never ending cycle, which if not interrupted can become heavily hazardous.

Measures to overcome insomnia
1. Food
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Have healthy and nutritious food but make sure that you do not have heavy food before going to bed.

2. Meditate

Meditating before going to sleep will help you in letting go of negative thoughts and will ease up your sleeping cycle.

Adopting a healthy lifestyle in general can be of great help. Eliminate alcohol, caffeine, smoking and stress if possible to welcome a pain free life.