Why Athletes Need to Be Concerned About Toe Turf
While turf toe is an affliction that predominantly affects the sports enthusiasts, it does not however mean that those of us who would rather watch than play are exempted from it.
Turf toe is a disorder that specifically affects the big toe and is triggered when it is subjected to continued stress. Football players for instance who run, twist and jump everyday will often find themselves sidelined because of this injury.
Extending your foot beyond its limits and not allowing time to heal can subsequently lead to this painful affliction. When playing on the turf, it is best to keep yourself educated on how you can sidestep this foot impairment.
Understanding Turf Toe
A strong blow or hit to the foot can trigger turf toe that leads to bruising on the big toes where the ligaments have been torn or overly stretched. In worst case scenarios, the big toe may incur more than just bruises and suffer through dislocation and swelling. Apart from shooting throbs and aches, turf toe can also result in stiffness that can ruin anyone’s game.
When not immediately addressed, turf toe can significantly restrict movements and become a recurring problem that can incapacitate an individual.
Key to preventing this toe affliction is to understand the many factors that trigger it.
1. Playing the field – regardless of whether you are playing across a lawn or on artificial fields, running, jumping and any sudden twists and turns can stretch a toe towards its breaking point.
2. Ill-Fitting Footwear – wearing tight fitting shoes can likewise contribute to turf toe as it crowds your big toe and exposes it to too much tension
3. Obesity – as your feet carry the bulk of your body’s weight when standing, walking or running, being overweight will naturally add to the possibility of injuring your toe.
Diagnosing Turf Toe
Since turf toe targets the tissues, it is fairly easy to diagnose. Apart from conducting a physical exam, your physician would also need to study your medical history as well as the symptoms accompanying your foot disorder. X-rays may also be prescribed when your doctor suspects a more deep seated trauma or injury.
Treating Turf Toe
Turf toe comes with redness and swelling and it is important to take control of these symptoms by using the “RICE” method. This acronym stands for rest, ice, compression, and elevation which are four things that you need to keep in mind when performing first aid for your affected foot.
As footwear plays a vital role in managing this condition, the use of steel plates, tape, orthotics, and shoe pads are advised to help with the healing. But in cases where bony projections or spurs have occurred, surgery may be needed.
Depending on the gravity of your affliction, the healing process for turf toe can run from a couple of weeks to several months. At this phase, it is pertinent that you steer clear from participating in strenuous activities that can delay your recovery. Playing on an injured foot can only lead to more down time at home or in the hospital while you writhe in pain and discomfort.
Like all other disorders, turf toe also requires immediate attention especially if you rely on physical activity for your livelihood. In order to keep up with your physically demanding lifestyle, you will need to take extra care of your foot to make sure that you constantly stay on top of your game.
As a writer for Ideal Feet orthotics, Jimmy researches the different causes of athletic foot pain problems, such as plantar fasciitis, turf toe, and flat arches.
Health Benefits of Regular Exercise
Doctors and healthcare experts recommend a person to engage in at least 90 minutes of physical exercise every week in order to maintain a healthy and fit physical body. However, most people find it a challenge to even meet half of this requirement. Most people live sedentary lifestyles to the detriment of their physical health. However, regular exercise offers several benefits that will surely motivate anyone to engage in a regular exercise regimen. Here are some benefits of exercising regularly.
Regular Exercise to Combat Obesity
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Regular exercise can help in controlling weight problems. Most people who want to lose weight are recommended to engage on a healthy diet plan as well as regular exercise. Cutting down on food consumption is simply not enough to lose weight effectively. Regular exercise will help burn calories and take off inches from problem areas such as the thighs, legs, waist and hips. One can either engage on an exercise regimen in a gym or do household chores as a form of workout.
Prevent Heat Disease
Regular exercise can help battle health diseases and conditions. People who live a sedentary lifestyle are more prone to health conditions such as heart diseases, hypertensions and high blood pressure. However, regular exercise can prevent these diseases by decreasing unhealthy triglycerides which often causes these heart conditions. Furthermore, regular exercise improves blood circulation which decreases the possibility of developing cardiovascular diseases.
Protect Against Depression
Regular exercise can also improve mood and decrease the probability of developing depression. Physical activity has help stimulate production of hormones and amino acids that boost mood and help the body fight stress. For instance, stretching in between work hours improves productivity and decreases stress. Alternatively, other opts to work out at the gym even for a half hour which can help relieve stress and give the person more energy. This is because regular exercise improves blood circulation which, in turn, delivers more oxygen and nutrients to the different parts of the body. This helps strengthen and improve the cardiovascular system of the body for it to function more efficiently.
Improved Quality of Sleep
Lastly, having regular exercise can also improve one’s sleep. This is especially beneficial for people with sleep problems such as insomnia or being a light sleeper. Studies have shown that regular exercise improves the person’s quality of sleep, enabling him to sleep deeper and fall asleep faster. However, contrary to popular belief, one should not exercise prior to bedtime as exercise will leave the body energized and keyed up which will only hinder sleep.
Indeed, the benefits of regular exercise will not only be short term, but long term as well. One may still benefits from his good physical habits even as he ages. Thus, it is important to start early and engage on a regular exercise regimen. One can choose a physical activity that he is most comfortable in doing such as aerobics, kickboxing, running, or even sports such as swimming, badminton, basketball or football. What’s important is to find a physical activity that is both physically beneficial and enjoyable. This will increase the possibility of the person sticking to the exercise regimen if he finds it enjoyable.
Dean Nason who’s a regular contributor for the health news blog, Hive Health Media, enjoys writing about topics including natural arthritis remedies.
Wake Up Feeling Great With These 5 Tips for Better Sleep
Getting a good night of sleep is essential for feeling healthy and productive. Many people are sleep deprived and do not even know it. They spend their days run-down, lethargic, and groggy, which leads to serious health damage over time. Getting adequate sleep and making sure it is quality sleep is an important part of maintaining good health, but it can be challenging. Making just a few changes can make a big difference when it comes to getting better sleep.
1. Make it Dark
One of the best ways to ensure a good night of sleep is to create a bedroom that is conducive to peaceful rest. Start by making sure the space is dark. Too many people sleep in rooms where light shines in from outside. It is also possible to lose hours of sleep because the sun rises too early. Black-out shades alleviate both of these problems. A room with black-out shades makes it possible to shut out night-time light, as well as the light that streams into the room first thing in the morning.
2. Up the Comfort Level
Make sure the bed is comfortable. An uncomfortable mattress ruins a night of sleep faster than nearly anything else. The mattress and box spring should be supportive and high-quality. It might also be a good idea to invest in a mattress that allows for separate sleeping conditions when sharing sleeping space with another person. Spouses have found that adjustable mattresses are often the key to pleasing two different sleep styles.
3. Make Sleep the Priority
Finally, remove all distractions from the space. Bedrooms are often used for activities besides sleeping, which makes it difficult to relax and fall asleep at night. Remove distractions such as televisions, computers, and work areas from the space. Those living in homes with children should limit the amount of time kids spend in the room alone. A bedroom should be a personal space, so sharing it should only happen when the entire family is present. It is also a good idea to add soothing colors and fragrances such as lavender to the space.
4. Go to Bed Hungry
Going to bed hungry might be a bit too much, but nobody should go to bed on a full stomach. Eat dinner early enough in the evening so the food is digested by bed time. It is also a good idea to eat heavier meals earlier in the day and choose something light for dinner. The digestive system needs to rest at night, too.
5. Get Moving
Those who exercise on a regular basis often find they sleep better at night. Not getting enough physical activity during the day can keep a person up at night and leave them feeling packed with excess energy. People who exercise enjoy more peaceful rest because their bodies are free of stress and pent-up energy, and therefore, able to rest at the end of the day.
Written by Emily Ottermann. Emily is a former sufferer of Candida infection with a passion for solving health problems the way nature intended.
