| How to Relieve Foot Pain from Standing All Day Posted: 07 Mar 2019 12:00 AM PST If your feet are tired and achy after a long day of standing, you likely want to find some relief! Simple home remedies like a warm water soak, foot massages, and over-the-counter pain medications will help with some of the achiness, and you can also try some stretching exercises to relieve discomfort. If you can, avoid standing in the same place for extended periods to help prevent the pain in the first place. Also, choose a sturdy, comfortable pair of shoes that fit well and provide support. EditUsing Home Remedies - Soak your feet in warm water for pain relief without medication. Fill a small tub with warm water or use a foot spa meant for that purpose. Add in bath salts, such as Epsom salt, or another type of foot soak if you'd like, then rest your feet in the water for 20-30 minutes.[1]
- The warm water may help relieve pain.
- Avoid foot soaking if you have diabetes. As a diabetic, you're more likely to develop foot problems and infections.
- Try ice if you have a foot injury or your foot is inflamed. Ice can be helpful if your foot is inflamed or injured. Your skin will likely be warm to the touch if it's inflamed. Wrap ice in a washcloth or other thin cloth and place it on your feet for 15-20 minutes. You can repeat this process 2-3 times a day as needed.[2]
- Never place ice directly on your skin, as that can lead to frostbite.
- Give yourself a foot massage to relieve sore muscles. Sit down and bring 1 foot up on the other knee. Pour a dollop of lotion into your hands and then rub your foot down, massaging the ball, heel, and toes. Use your thumbs to press deeper into your foot muscles, rubbing them with a circular motion.[3]
- Gently move your toes back and forth with your fingers to stretch the muscles.
- Repeat with the other foot. If you have someone willing, you can even ask them to massage your feet!
- Take NSAIDs to help with inflammation and relieve pain. NSAIDs include pain relievers like aspirin, ibuprofen, and naproxen sodium. They can help with pain relief, particularly if your feet are slightly swollen after standing on them all day.[4]
- Talk to your doctor about which NSAIDs are right for you. If over-the-counter versions aren't enough, discuss prescription options.
- Always read the bottle for the recommended dosages.
- Try oral analgesics if you can't take NSAIDs for pain. Analgesics are solely pain medications. They don't help with inflammation, but they can provide relief, particularly if you can't take NSAIDs for medical reasons.[5]
- Check the bottle for recommended dosages.
- Acetaminophen is a common over-the-counter pain medication. Don't mix it with alcohol. Also, be aware that this medication is in many over-the-counter medication mixes, such as cold-relief drugs. Always check the bottles so you don't overdose on acetaminophen.
- Don't exceed 4,000 milligrams of acetaminophen in 24 hours, and avoid using it longer than 3 days in a row.[6]
- Rub in a topical analgesic for quick pain relief. These medications work in different ways. Some have pain relievers in them, such as the ingredient found in aspirin. Some distract your feet with a different sensation, such as the ones that cool your feet with menthol or eucalyptus. Others create a slight burning sensation that dulls the pain.[7]
- You can find these at your local drugstore.
EditStretching Your Muscles - Use a towel to stretch your feet and Achilles' tendon. Sit on the floor or the bed with your legs out in front of you. Place a towel or large band around 1 foot, aiming for the ball of your foot. Pull the towel towards you to stretch out the muscles in your foot.[8]
- Hold this position for 30 seconds then repeat on the other side. Try doing 3 sets of this exercise.
- Roll your feet over a round object to help with heel pain. Sit down in a chair and place a round object under your foot, such as a foot roller, water bottle, or even a can of soup. Place your arch on the object for a few seconds, pressing down lightly, then roll your arch over the object, going forward and back. Keep rolling back and forth for about a minute.[9]
- Switch to the other foot when you're done.
- Strengthen your feet with a toe-towel pickup. While sitting in a chair, place a washcloth under your foot. Try to pick up the towel with just your toes. Leave your heel on the ground while you do so. You're just lifting your toes to pick up the washcloth off the ground [10]
- Once you've picked the washcloth up, release it and pick it up again, aiming for at least 10 times with each foot.
- This exercise will also increase flexibility.
- Work your calf and foot muscles with a wall push. Stand up and face the wall. Position yourself about away from the wall with your feet shoulder-width apart. Put your hands on the wall and step back with one leg, straightening it out as you do. Bend the knee on your front leg a little until you feel the calf muscle stretch out in the other leg.[11]
- Straighten the front leg again and repeat the exercise 10 times on each side.
- You can also step forward slightly with your front leg, which will bend your back leg a little.
EditTaking Preventative Measures - Balance your weight on both feet. If you lean to one side or the other, you may get poor circulation in your feet, causing more pain and stiffness. Ask your boss if it's okay for you to move things on the floor, such as cords or small rugs, so you're standing on flat ground. Also, check your balance throughout the day to make sure you're positioning your weight on both feet.[12]
- Try compression hose or socks if you have swelling. These types of socks and hose provide extra support to your ankles. They fit tightly around your feet, and they can help prevent achiness as well.[13]
- You can find these at drugstores, online, or at medical supply stores.
- Cut down on friction with 2 pairs of socks. If you have trouble with blisters, doubling up on socks may be the solution. It provides you with extra cushioning, which can reduce your chances of developing blisters. You may need to go a size up for your second pair of socks so they'll fit better over the first pair of socks.[14]
- If you do want to double up on socks, always try on shoes with double socks to see how they fit.
- Stand on a padded mat if you're standing in one place to take pressure off your feet. These mats are also called anti-fatigue mats, and they cover large areas of the floor. They provide cushioning for your feet and legs, which will provide you with some relief over a long day.[15]
- If you don't have a padded mat at work, ask your boss if you can get one. You might say, "Can I speak to you for a minute? I was wondering if you'd consider putting in anti-fatigue mats behind the counter. They don't cost very much and they prevent your employees from tiring out so quickly because they provide cushioning. That means we can work harder for you!"
EditChoosing Supportive Shoes - Get measured for shoes to ensure you choose the right size. Even if you've been measured in the past, it's a good idea to get measured again. Your feet can change over time, and if you're buying the same shoe size you always have, then you could be hurting your feet more.[16]
- Go to a shoe store that specializes in measuring feet and finding the correct fit. Try to get measured annually for shoes.
- Some chiropractors and osteopaths may have a selection of special shoes to help you with your support.
- Try shoes on before buying them to make sure they fit well. Always put shoes on and walk around in them at the store before buying them. Make sure they aren't scrunching your toes and that you have of room between your toes and the end of the shoe.[17]
- Shop for shoes after a day of work. Your feet swell throughout the day, so you want shoes that will still fit comfortably at the end of the day.
- Once you buy a pair, it's a good idea to walk around in them for a bit before trying to work in them. That way, you can see if they are painful or if they rub in a particular spot.
- Find shoes that support high arches if you have them. High arches can cause you pain if your feet aren't properly supported. When visiting a shoe store, as the clerk to help you find shoes with high arches, and you should have less pain when you wear them.[18]
- To check if the shoe will support your arch, take the insole out of the shoe, if possible, and hold it up to your foot. If it matches the contours of your foot, it's likely a good fit. If not, you may need to get another pair.[19]
- If you don't want to buy new shoes, look for shoe inserts made for people with high arches.
- Buy new insoles to customize the fit of the shoe to your feet. If you find your shoe isn't as comfortable as you'd like, insoles can help with that issue. They can lift the heels, for instance, or provide more padding as needed. Some stores even offer machines that will read your feet so you can buy the best insole for your feet.[20]
- If you don't have access to a machine that reads your feet, look at the bottom of your shoes. If you have a normal gait, they should be worn in the middle of your heel and the middle of the ball of your foot. If they're worn more to the outer edge or more to the inner edge, find insoles that will help correct that issue.
- You can find insoles online, in drug stores, or in some shoe stores.
- Consult with a podiatrist if you think you'd benefit from custom-fitted shoes. While insoles can help, if you still have a lot of pain, you may need shoes that have been made just for you. That way, they will support you in all the right ways without creating pressure points.[21]
- If you have constant foot pain or new foot pain, always go see a doctor. You may have a condition that needs medical attention.
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Season Zucchini Posted: 06 Mar 2019 04:00 PM PST Zucchini is an especially mild, some might even say bland, vegetable. But the vegetable's mild taste makes it an ideal base for a variety of herbs, spices, and other flavorful ingredients. Plentiful and cheap, zucchini pairs well with just about any flavor, making it a wonderful side dish for any type of cuisine. EditUsing Spices, Herbs, and Garlic - Keep to the basics and season with salt and pepper. For a quick and easy dish, seasoning zucchini with sea salt and freshly ground black pepper is a classic option. After tossing zucchini slices in olive oil and cooking, just sprinkle them with salt and pepper to your taste.[1]
- Use olive oil for 2 medium zucchini.
- Sprinkle your zucchini with a single spice before grilling. You don't need to overload your zucchini with dozens of ingredients to make a scrumptious dish. Using just one aromatic spice is enough. Cumin, for instance, compliments zucchini perfectly well on its own. To season with a single spice, you can drizzle 4 zucchini halves with of olive oil. Then sprinkle the oil-coated zucchini with salt, pepper, and the spice of your choice. If using ground cumin, ½ tablespoon (3.5 grams) should suffice.[2]
- Score the surface of the zucchini halves before drizzling with olive oil to let the flavor really sink in.
- Explode your taste buds with a spicy medley. You can also shower your zucchini with as many spices as you'd like. For a spicy treat, combine ¼ teaspoon (0.6 grams) cumin powder, ¼ teaspoon (0.5 grams) coriander powder, ¼ teaspoon (0.6 grams) ground paprika, a pinch of cayenne pepper, ½ teaspoon (2.4 grams) salt, and 1/8 teaspoon (0.3 grams) black pepper in a bowl with olive oil and 2 finely chopped garlic cloves. Mix well and then add sliced zucchini rounds to the mixture. You can add other spices to this concoction, or substitute any of the spices listed above, according to your taste.[3]
- Use 2 medium zucchini for the amounts listed above.
- Douse your zucchini in a garlicky herb mixture. For garlic lovers, combining garlic with a mixture of herbs is also a delicious option. Chop 2 tablespoons (3.4 grams) fresh rosemary and 2 tablespoons (7.4 grams) fresh parsley leaves, and place in a small bowl. Add olive oil, ¼ cup minced shallot (4 medium shallots), 2 minced garlic cloves, salt, and black pepper, and whisk the ingredients together. Drizzle your zucchini slices with olive oil and grill. Then finish by pouring your garlicky sauce on the grilled slices and serve.[4]
- This recipe will make enough sauce to season 3 medium zucchini.
EditAdding Parmesan, Lemon, or Sriracha - Grate Parmesan on your zucchini before baking. Parmesan cheese is a popular companion to baked and roasted zucchini. For a garlicky and herbal flavor, mix ½ cup (47 grams) freshly grated Parmesan cheese, ½ teaspoon (0.7 grams) dried thyme, ½ teaspoon (0.6 grams) dried oregano, ½ teaspoon (0.6 grams) dried basil, ¼ teaspoon (0.8 grams) garlic powder, salt, and pepper in a small bowl. Drizzle 4 quartered zucchini with olive oil before sprinkling with your herb mixture.[5]
- Marinate your zucchini with lemon and garlic for grilling. For a citrusy flavor, whisk olive oil, freshly squeezed lemon juice, 4 minced garlic cloves, ¾ teaspoon (3.5 grams sea salt), and ½ teaspoon (1.2 grams) freshly ground black pepper together in a small bowl. Slice two medium zucchini into rounds and add them to your lemon garlic mixture. Cover the bowl with saran wrap and let the zucchini marinate for at least 4 hours before grilling.[6]
- Flavor your zucchini with sriracha. Melt 1 tablespoon (14.2 grams) of butter and mix with sriracha. Brush the sriracha and butter mix on thinly cut zucchini slices. Let the zucchini marinate in the sriracha and butter mix before grilling.[7]
- 1 tablespoon (14.2 grams) butter and sriracha should be enough to season 2 zucchini.
EditCooking Your Seasoned Zucchini - Roast your zucchini to release its natural flavors. After tossing your zucchini with the spice or herbal mixture of your choice, preheat your oven to . As the oven is heating up, place your seasoned zucchini slices on a lined baking sheet. When the oven is ready, place the baking sheet in the oven, and roast for 15-17 minutes, or until the edges of the zucchini start to brown.[8]
- Grill your zucchini for a rich, smoky flavor. After covering your zucchini in an olive oil and spice mixture of your choice, preheat your grill on high. When the grill is hot, use your tongs to place the zucchini rounds on the grill. Cover the grill, and cook the zucchini rounds for 2 minutes on each side.[9]
- You can increase the grilling time if you'd like your zucchini to be crispier.
- Sauté your zucchini to make a savory dish. Heat of olive oil in a large nonstick skillet on your stove at medium heat. Once the oil is hot, add the zucchini rounds and sauté until they become tender. Then add minced garlic and cook for another 1 minute. Turn off the stove. Stir in the seasoning sauce of your choice. Then add salt, pepper, and any other dry seasonings. Taste your zucchini. If needed, add additional spices according to your preference.[10]
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Whiten Teeth With Baking Soda Posted: 06 Mar 2019 08:00 AM PST Having white teeth can be a major confidence boost. Fortunately, you may not need to spend lots of money on whitening kits or professional treatments. Brushing or rinsing with baking soda could help whiten your teeth, but be aware you should use it carefully. To prevent dental erosion, brush with baking soda in moderation and avoid using too much force. Bear in mind discoloration may point to dental issues, so try to see a dentist if you haven't had a checkup in a while. EditBrushing with a Baking Soda Paste - Mix together roughly equal parts of baking soda and water. In a small cup, mix ½ teaspoon (3 g) of baking soda with enough water to form a paste, or ¼ to ½ teaspoon (1 ¼ to 2 ½ mL). A paste of 1 to 2 parts of baking soda mixed with 1 part of water is easier to apply and more effective than baking soda alone.[1]
- Avoid making a paste with baking soda and lemon, strawberry, or any other fruit juice. Fruit juices are acidic and could erode your teeth's enamel, especially when combined with baking soda or other abrasive products.[2]
- Brush your teeth with the baking soda paste for 1 to 2 minutes. Dip a soft-bristled brush into the paste, and gently scrub your teeth using circular motions. Brush all around instead of scrubbing 1 spot for the entire 2 minutes. Be sure not to brush hard or you might hurt your teeth.[3]
- Alternatively, use your fingertips to gently rub your teeth with the paste. Rub in soft circles, and don't use too much force.
- If you have receding gums, avoid brushing the base of your teeth and around your gum line with baking soda. The substance that covers your teeth below the gums is softer than enamel and prone to damage.[4]
- Rinse out your mouth when you're finished brushing. After brushing for 2 minutes, spit out the baking soda and rinse your mouth with water or mouthwash. Give your toothbrush a thorough rinse as well.
- Note that you shouldn't rinse after brushing with a fluoride toothpaste, as rinsing reduces fluoride's beneficial effects. For this reason, don't brush or rinse with baking soda right after brushing with regular toothpaste. If you really need to rinse away visible residue after using regular toothpaste, use as little water as possible.[5]
- Repeat every other day for up to 2 weeks. At most, brush your teeth with baking soda paste every other day for 1 to 2 weeks. Then cut back to doing it just once or twice a week. Since it's abrasive, using baking soda more frequently may damage your teeth.[6]
- Keep in mind that brushing your teeth with baking soda should not replace brushing your teeth with regular toothpaste. Brushing twice a day with a fluoride toothpaste, flossing daily, and regular dental checkups are the best ways to keep your teeth healthy.
- Before brushing with baking soda, check with your dentist to see if your teeth are healthy enough for this method. Your teeth may be sensitive to abrasion, and baking soda may cause irreversible dental erosion.
EditTrying Alternative Methods - Mix 2 parts of baking soda with 1 part of 1% to 3% hydrogen peroxide. Hydrogen peroxide may whiten teeth, but you need to use it with caution. To try this method, mix 2 parts of baking with 1 part of 1% to 3% hydrogen peroxide to form a paste. Brush your teeth with the mixture for 1 to 2 minutes, then rinse with water.[7]
- Make sure you use hydrogen peroxide with a concentration of 3% or less. Brush with hydrogen peroxide and baking soda once a week at most.
- Stop brushing and rinse your mouth with cool water if you feel a burning sensation. Don't use this method if you have receding or sensitive gums, as hydrogen peroxide can cause irritation and damage exposed roots.[8]
- Brush your teeth with a mix of baking soda and fluoride toothpaste. Squeeze your regular toothpaste onto your toothbrush, then sprinkle a pinch of baking soda on top. Brush your teeth as you normally would for 2 minutes with soft, circular motions. Then spit and, if you need to rinse away white residue, swish your mouth with a little water.[9]
- As with a baking soda and water paste, brush with baking soda and toothpaste in moderation. Try it every other day for 1 to 2 weeks at first, then brush with baking soda once or twice a week at most.
- You can also purchase a toothpaste that already contains baking soda. In the United States, look for a product that carries the ADA (American Dental Association) Seal of Acceptance, and use it as directed.[10]
- If you have sensitive teeth or dental erosion, avoid using toothpastes that contain baking soda or are branded as whitening products.[11]
- Gargle with a baking soda and water rinse. Combine 1 teaspoon (6 g) of baking soda and of water in a glass, then stir the mixture until the baking soda is evenly distributed. Take a sip, gargle for about 30 seconds, then spit out the mixture. Repeat the steps until you've finished the entire glass.[12]
- The baking soda rinse won't erode your teeth, so it's safe to gargle with it daily.
- Gargling with a baking soda rinse whitens your teeth indirectly. Baking soda neutralizes acids, so it helps fight dental erosion caused by acidic foods and beverages. It can also help fight bacteria that cause decay and promote good bacteria that create a protective layer on your teeth.[13]
- Avoid brushing your gums with baking soda or hydrogen peroxide.
- Don't brush a single area of your mouth for too long. Divide 1 to 1 ½ minutes evenly among your top teeth, then brush your bottom teeth for a total of 1 to 1 ½ minutes.
- Remember not to brush with a mix baking soda and lemon juice or other acidic substances.
- See a dentist if you're concerned about whitening your teeth. Stains or discoloration may be signs of problems that require professional dental care.[14]
- Don't brush your teeth with baking soda or abrasive toothpastes if you have sensitive teeth, which may indicate dental erosion. Brushing with abrasive products will just make matters worse.[15]
- Avoid brushing with baking soda or hydrogen peroxide if you have braces or a permanent retainer.[16]
- To prevent uneven coloration or damage to your dental work, don't use hydrogen peroxide or at-home bleaching kits if you have crowns, caps, or veneers.[17]
EditRelated wikiHows EditSources and Citations EditQuick Summary
Cite error: <ref> tags exist, but no <references/> tag was found
|
Nenhum comentário:
Postar um comentário