Plantar Fascitits

 

PLANTAR FASCITIS Plantar fascitis is a tightening of the plantar fascia on the bottom of your feet.  It has a common symptom of pain when you first stand up after sitting or laying down.  It is usually caused by bad shoes with no support or wearing heels.   Getting your feet adjusted and muscle therapy by Dr. Felicia will help kick start the healing process.

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Massage Hook The massage hook in this picture can be used on the bottom of your feet as well.  Dr. Felicia can show you how to use it for your feet in the office.   Epsom It Lotion Epsom It Lotion is an Epsom salt infused lotion.  It can be massaged into sore muscles to help with muscle aches and pains.

Stress

 

STRESS Stress is inevitable but there are things you can do to help manage some stress.  When we are stressed we increase our sympathetic nervous system which is commonly known as the "fight or flight response".  If we are constantly in that state of fight or flight then our adrenal glands get exhausted and we start having symptoms such as: migraines, weight gain/loss, ulcers, muscle knots, fatigue, bad moods, etc.  Below I will give you two examples of things you can try to decrease your stress quickly in a stressful situation.

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Deep Breathing If you close your eyes and take 5 deep breaths it helps to stimulate your parasympathetic nervous system (PNS) which is the OPPOSITE of our sympathetic nervous system.  When you are PNS dominate you are calmer and your body is able to digest your food, sleep, and it reduces stress on your adrenal glands.   Meditation There are many ways to practice meditation.  You can pray, do yoga, sit and make your mind go blank, use audio cues on YouTube, etc.  Whatever way works best for you or try more than one way.  Our world is a constant noise for your brain.  Let it rest sometimes and be still.

Dehydration

 

DIURETICS There are so many activities we do every single day that leaches water OUT of our system.  When we sweat during a workout.  When we breath.  When we eat certain foods.  Little do we realize that when we are drinking liquids we can also be LOSING water because of their diuretic properties.  Alcohol and caffeinated beverages are the worst.  Our body NEEDS water.  So, if you partake in some of these liquids, then you need to make sure you are drinking extra water to replenish what it has lost.  AND NO... the water in caffeinated coffee does not count.

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Drink Water Drinking water is one of the most important activities we do during each day.  It is said that you should consume HALF your body weight in ounces per day, and 8 more ounces for every hour you exercise.  If you find it hard to drink water by itself, spice it up a bit by adding a little bit of juice.  My favorite are cranberry and grape.  They taste yummy super watered down.  I avoid the fake sugar drops that you can add to water.  Stur makes a great natural water enhancer.    10 Signs of Dehydration 1. Excessive fatigue 2. Dark colored urine 3. Light headedness 4. Increased heart rate 5. Muscle cramps 6. Constipation 7. Dry mouth and lips 8. Headaches 9. Dry Skin 10. Bad breath

Breastfeeding

 

BREASTFEEDING Breastfeeding is one of the most rewarding, and most difficult at times, activities that many new moms choose to do.  If you feel you are struggling you are not alone.  I have helped MANY new moms have success with latching.  If your infant is choosing one breast over the other, making clicking sounds when nursing, has excessive gas, or you have pain while nursing I can usually help.  If I can't I have many resources to get you the help you need.

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Drink Water Drinking water can help to increase your milk supply.  With every feeding you should drink a whole 8 ounce glass of water.  That can be a GREAT way for a partner to help you be more successful during your breastfeeding experience.  Twins Nursing Yes, it is possible to nurse twins successfully.  Sometimes it looks a little different.  If you, or someone you know if having twins and has questions, or wants to have someone encourage them, let me know.  It's a tough road out there and we need more encouragement when things are hard.

Tension Headaches

 

TENSION HEADACHES Tension headaches are headaches that usually show up at the end of the day, and you feel the pain in her neck and bilateral to your temples and forehead.  They are the most common headache I treat in my office with great results.  They can be uncomfortable but not usually severe.  Many times they are caused by subluxations in your neck (which I treat) and tight muscles.   If this sounds like you, please, please, please schedule an appointment.  You don't need to feel this way.  Although it is common, it is NOT normal.

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Massage Hook You can use your very own massage hook to massage the tension out of your upper back, shoulders and neck to help release the tension that causes some headaches.     Moist Heat Pack Moist heat can be VERY soothing for tension headaches.  We ALWAYS want to use moist heat because it helps to keep moisture in your muscles.  Dry muscles cause more pain.