Connect with us


It’s time to think more about your feet

How often do you think about your feet? We’d wager not much. This is not an accident. Our feet are usually ignored unless they have a problem – an ingrown toenail, a bunion or a broken bone can all serve to directly remind you of the fact that your feet faithfully serve you everyday, in all of your errands and goal achievements.



In the effort to live as more wholesome, healthy individuals, we might take on multiple different holistic exercises, methods of unwinding and diets that serve to make us feel either better or worse depending on their effectiveness. What matters more seriously is their practical usage.


However, in the effort to be more practical towards our health, we might end up trying to achieve perfect health through the most popular diets or exercise programs, and neglect the very most basic bodily needs or requirements we must cater for.

We preface this article with a question. How often do you think about your feet? We’d wager not much. This is not an accident. Our feet are usually ignored unless they have a problem – an ingrown toenail, a bunion or a broken bone can all serve to directly remind you of the fact that your feet faithfully serve you everyday, in all of your errands and goal achievements.

If you are an athlete or hiker, you probably don’t think of your feet much past the necessary footwear considerations.  This is perfectly fine, but it requires a little more thought put towards the matter. Your feet are, at the end of the day, the only two items that properly maintained will allow you to walk healthily throughout most, hopefully all, of your life.

But how should you care for your feet? Well, with these following helpful tips.

Correct Hygiene

It’s important to utilize the correct hygiene considerations towards your feet in all instances. This can be as simple as making sure you wash between your toes, keeping your nails trimmed and proper, as well as making sure that any skin infections such as athlete’s foot that take place are well provided for.

If you’re on your feet for most of the day, you need to stay on top of your foot hygiene more than most, especially if your shoes aren’t as breathable as they could be. Soldiers are taught to wash their feet more than any other body part to help prevent odors and infections during their long marches. Take this advice to heart and implement it in your hygiene schedule.

Clean, Correct Shoes

Wearing the right shoes is an exercise in appropriately identifying what your requirements are and providing for that. If you have bunions, using the correct shoes from Shoe Finale can help you. If you are flat footed or have weak arches, wearing shoes with the correct arch support can keep your feet feeling healthy and stable for longer.

If you’re a runner, it’s likely that the footwear you’re wearing is wrong. The modern running shoe forces your foot to run in a heel-first priority, and this runs counter to how the human foot is actually supposed to work during a barefoot run, like how our hunter gatherer ancestors used to experience. Running with bare feet will instead favor a toes-first stance, and this can help you accelerate and maintain speed much easier, as well as feeling much more natural during a run. It’s hard to emulate this with standard thick running soles.

Consider searching for some supported toe running shoes to help feel more natural during your time running outside or on the treadmill. Your feet might just thank you. However, be sure to take this on a case-by-case basis. Sometimes running in rural environments just doesn’t justify the modern craze of barefoot running, as a more supportive shoe can help you avoid debris. Unless you have Hobbit feet that are impervious to any terrain, it’s best to think of safety first, and utility second. Whatever you choose, make sure that the shoe is breathable and light.

Your feet should never hurt unless you have subjected them to deep strain, in which a little sore feeling is normal. However, your footwear will always go a long way in making sure that your feet and walking stride are comfortable, maintainable, and safe.

Exercise Utility

Depending on what form of exercise you do, you might be more prone to a foot injury than you think. Going for deep tissue sports massages can help rectify some of the issues you might be experiencing with tight ankles and painful feet, especially if you’re a runner or some other form of sportsman. Soaking your feet in Epsom salts can be a great way to loosen the tension and pain in your feet. Make sure that whatever form of exercise you do, you make sure that you always wash your feet before and after the exercise, to prevent the buildup of athlete’s foot.

Remember, your feet are all you have to walk on. Treat them right so they can treat you right in kind.


6 Exercise safety tips

Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.



In the wake of the COVID-19 pandemic, many Americans are more aware of their health and wellness. Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

Sprains, strains and injuries can happen to even the most seasoned athletes. When you’re testing your limits, even a minor injury can alter your performance. Consider products and supports like these from the CURAD Performance Series product line, available at Walmart and Amazon, to help you get back in the game quickly and safely.

Find more resources to support your fitness journey at

Keep Dirt and Germs Away

The more active you are, the harder it can be to find a bandage that stays with you all day or all game long.

Spray Away Sore Spots

Controlling mild pain can help keep you at the top of your game, and a topical analgesic works fast to heal common pain brought on by fitness and exercise, such as pain in knees, feet, shoulders and backs.

Put Pain in the Past

When recovery becomes the name of the game and pain relief is needed after daily workouts or bodily injuries. Cold packs work to heal bruises, reduce swelling and relieve headaches and general pain points while microwavable heat packs provide satisfying heat therapy to address sore and stiff joints, muscle cramps and tension.

Reduce Impact of Knee Strain

Weak, injured or arthritic knees can come from many sources, including tendonitis and a wide range of conditions that result in strain or overuse. An adjustable band can provide support for on-field sports and during workouts or everyday activities.

Manage Pain and Relieve Pressure

If you participate in endurance and strength exercises or certain sports, you may ask a lot of your joints. Kinesiology tape can be configured a multitude of ways to help reduce pain and improve blood circulation, as well as relieve tension and pressure.

Control Back Strain

When your back is strained, your body and performance can suffer. A mild or moderate sprain can benefit from strong support and compression.

Continue Reading


Exercise can provide relief for dry, itchy eyes

A significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes.



Photo by Quinten de Graaf from

A team led by researchers from the University of Waterloo discovered that a significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes. 

Every time we blink, our eyes are covered in tear film—an essential protective coating necessary for maintaining healthy ocular function. Healthy tear film comprises three layers–oil, water, and mucin–that work together to hydrate the ocular surface and protect against infection-causing irritants like dust or dirt.

When any part of the tear film becomes unstable, the ocular surface can develop dry spots, causing eye symptoms like itchiness or stinging and burning sensations.

“With so much of our activity tied to screen usage, dry eye symptoms are becoming increasingly common,” said Heinz Otchere, a PhD candidate in vision science at Waterloo. “Instead of having to use eye drops or other alternative treatments, our study aimed to determine if remaining physically active can be an effective preventative measure against dryness.”

Fifty-two participants were divided into two groups—athlete and non-athlete—to participate in an exercise session. Participants in the athlete group exercised at least five times per week, while non-athlete participants exercised no more than once per week. Researchers, which included experts from the University of Cape Coast in Ghana, performed visual examinations before and five minutes after each exercise session, where tear secretion and tear break-up time were assessed.

While participants in the athlete group showed the largest increase, Otchere says all participants experienced a meaningful boost in tear quantity and tear film stability after the exercise session. 

“It can be challenging for people to regularly exercise when the demand is there to work increasingly longer hours in front of screens,” Otchere said. “However, our findings show physical activity can be really important for not just our overall well-being, but for our ocular health too.”

The study, Differential effect of maximal incremental treadmill exercise on tear secretion and tear film stability in athletes and non-athletes, was co-authored by Otchere, the University of Cape Coast’s Samuel Abokyi, Sekyere Nyamaah, and Michael Ntodie, and Ghana’s Our Lady of Grace Hospital’s Yaw Osei Akoto. It was recently published in the Experimental Eye Research journal.

Continue Reading


Late-life exercise shows rejuvenating effects on cellular level

Late-life exercise mitigates skeletal muscle epigenetic aging.



Photo by Caley Vanular from

For people who hate exercising, here comes some more bad news: it may also keep you younger. Not just looking younger, but actually younger, on an epigenetic level. By now, the benefits of exercise have been well established, including increased strength of bones and muscles, improved mobility and endurance, and lower risk of heart disease, diabetes and high blood pressure.

But younger?

A study recently published in Aging Cell, “Late-life exercise mitigates skeletal muscle epigenetic aging,” suggests this could be the case. The paper was written by a team of seven researchers across three institutions, including Kevin Murach, an assistant professor in the Department of Health, Human Performance and Recreation at the U of A. Murach’s grant from the National Institute of Health funded the study, and he was one of three co-first authors.

Bootcamp for Mice

While the paper is dense with data, reflecting the use of several analytic tools, the experiment that generated the data was relatively straightforward. Lab mice nearing the end of their natural lifespan, at 22 months, were allowed access to a weighted exercise wheel. Generally, mice require no coercion to run and will do so voluntarily. Older mice will run anywhere from six to eight kilometers a day, mostly in spurts, while younger mice may run up to 10-12 kilometers. The weighted wheel ensured they built muscle. While there isn’t a direct analogue to most human exercise routines, Murach likened it to “a soldier carrying a heavy backpack many miles.”

When the mice were studied after two months of progressive weighted wheel running, it was determined that they were the epigenetic age of mice eight weeks younger than sedentary mice of the same age — 24 months. Murach noted that while the specific strain of mice and their housing conditions can impact lifespans, “historically, they start dropping off after 24 months at a significant rate.” Needless to say, when your lifespan is measured in months, an extra eight weeks — roughly 10 percent of that lifespan — is a noteworthy gain.

Methylation, My Dear Watson

The science behind this, while complicated, hinges largely on a biological process known as DNA methylation. A recent New York Times article discussing Murach’s work on muscle memory described methylation “as a process in which clusters of atoms, called methyl groups, attach themselves to the outside of genes like minuscule barnacles, making the genes more or less likely to turn on and produce particular proteins.”

As the body ages, there tends to be increased DNA methylation, or even hypermethylation, at promoter sites on genes in muscle. “DNA methylation changes in a lifespan tend to happen in a somewhat systematic fashion,” Murach explained, “to the point you can look at someone’s DNA from a given tissue sample and with a fair degree of accuracy predict their chronological age.” Due to this, researchers can use one of a number of “methylation clocks” to determine the age of a DNA sample.

DNA Methylation, Aging and Exercise

While the paper strengthens the case for exercise, there is still much that needs to be learned. Though the connection between methylation and aging is clear, the connection between methylation and muscle function is less clear. Murach is not yet prepared to say that the reversal of methylation with exercise is causative for improved muscle health. “That’s not what the study was set up to do,” he explained. However, he intends to pursue future studies to determine if “changes in methylation result in altered muscle function.”

“If so, what are the consequences of this?” he continued. “Do changes on these very specific methylation sites have an actual phenotype that emerges from that? Is it what’s causing aging or is it just associated with it? Is it just something that happens in concert with a variety of other things that are happening during the aging process? So that’s what we don’t know.”

Continue Reading

Like Us On Facebook

Facebook Pagelike Widget

Most Popular

Copyright ©FRINGE PUBLISHING. All rights reserved.