Dr. Suz Heals
  • Dr. Suz Heals
  • Press
  • Contact
  • Dr. Suz Heals Store

Dr. Suz Heals 3 Tips to Help Relieve Stress and Cope with Stressful Situations

2/22/2016

0 Comments

 

1. Daily Meditation
Even if Its for 5-10 minutes.  Take that time to shut the door, phone and computer.  Close your eyes, clear your mind  and just breathe.  Be in the moment.  There are also great apps like @headspace and @zen.mixer to get you started. 
2. Exercise
A Workout of low to moderate intensity makes you feel energized and healthy.
Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.
3. Adaptogens
As shown in the picture below, adaptogens like Ashwagandha decreases levels of the stress hormone cortisol, reduces depression symptoms and improves sleep patterns. @himalayausa
Ashwagandha
Headspace
Picture
0 Comments

The Dreaded Ankle Sprain

2/12/2016

0 Comments

 
Picture
pic via morguefile.com
​Recently a friend of mine sprained their ankle and had no idea how to treat it.  I was surprised to hear that the vast majority of people have not heard of the mnemonic and basic advice for acute ankle sprains, RICE.  Rest, Ice, Compression and elevation. 
 
Ankle sprains are an extremely common injury.  They can occur during several types of activities.  Ankle sprains commonly occur on the outside of the ankle and may cause partial or full tears of the ankle ligaments.  Ankle sprains can occur on their own or with an ankle fracture.  In my practice many people who come to see me with an ankle sprain were playing a sport, exercising or took a wrong step and “rolled” their ankle.  High heels can also lead to a higher incidence of ankle sprains because of the increased instability of the rear foot and ankle.  People with certain foot structures may also be more prone to ankle sprains such as those with high arches.  
 
Some symptoms of ankle sprains include; ankle pain when walking, again commonly on the outside or lateral aspect of the ankle, limping, swelling around the affected area and may or may not have bruising or bleeding under the skin. 
 
An ankle sprain should be taken seriously.  According to Dr. Lady DeJesus, a board certified podiatrist in New York City; "If you injured your ankle while playing basketball, do not remove your high top sneaker immediately, as the high top acts as a compressive device. If you cannot walk or put pressure on your foot, it may be more than just a sprain. Professional medical attention may be necessary along with an x-ray evaluation."  It is important to see a doctor in order to make sure you did not break any bones or rupture any soft tissue structures.  

Dr. DeJesus discussed some things you can do at home immediately after an ankle sprain: ice the ankle, take anti-inflammatory medications, compress the area with an ace bandage or ankle sleeve, and use two pillow elevation.  Dr. Tiffany DeLutis agrees, she stated that rest, ice and anti-inflammatory medication are some initial treatments following an ankle sprain.  Dr. DeLutis also related; "If you do twist your ankle try to walk for a couple of minutes and stretch it out. Do not push through the pain because that could cause serious damage."  

When to see a doctor? If your ankle becomes very swollen, you cannot walk on your ankle, it looks mal-aligned or the pain is persisting more than 24 hours without relief. "When you get to your doctor, The most important thing is to ask for an x-ray to verify correct ankle alignment and no broken bones," says Dr. DeLutis.  

 After initial treatment of 4-5 days, or once ankle pain and swelling have diminished, treatment of ankle sprains should be functional i.e. focus on early mobilization exercises for balance, proprioception, range of motion and lower leg muscle strength.  Your doctor may give you exercises to help with rehabilitating your ankle and or send you to see a physical therapist.  Dr. DeJesus has her patients rehabilitate their ankle sprains using balance boards, resistance band strengthening exercises, and range of motion exercises.

Other successful treatments consist of ankle taping and bracing.  Ankle taping and bracing are commonly used in athletes particularly sports like basketball, tennis, soccer and other field sports that tend to have a higher incidence of acute lateral ankle injuries.  Ankle taping may cause more skin irritation and less biomechanical support in comparison to ankle braces.  Ankle braces are great for proprioception and biomechanical support. More companies are making ankle braces that fit smoother and give appropriate support while not being too rigid.  

If ankle pain persists or worsens with treatment an MRI or CT scan may be necessary to rule out ligament or tendon tears and osteochondral lesions.  These issues should be discussed with your doctor and may require surgical intervention.  
 



 
 

 

 

Onnit Multi-Mat
0 Comments

       Complete To Be Added to My Email List  :)

    Subscribe to Newsletter
    HUM Nutrition - Look & Feel Great
    • Skinny Bird Appetite Suppressant
    • Price: $40.00
    • Ripped Rooster
    • Price: $40.00
    Picture
    Picture
    HUM Nutrition - A New Approach To Beauty
    Click to set custom HTML
    Picture

    Click Each Category for Information  

    All
    Acupuncture
    Adaptogens
    Alzheimer's
    Anti Aging
    Anti-aging
    Arthritis
    Beauty
    Botanical
    Cancer
    Carpal Tunnel
    CBD
    Children
    Chinese Medicine
    Cordyceps
    Core-stability
    Cryotherapy
    Cupping
    Dance
    Dancer
    Dental
    Detox
    Diabetes
    Energy
    Environment
    Evidence-based-medicine
    Evidence-based-medicine
    Exercise
    Fertility
    Fitness
    Foam Roller
    Food
    Food Delivery
    Foot Health
    Foot Pain
    Green Drinks
    Hand
    Healing
    Health
    Health Food
    Healthy Food
    Heart Disease
    Herbs
    Holiday
    Holistic
    Immune System
    Immunity
    Injuries
    Injury Prevention
    Iron Deficiency
    Libido
    Longevity
    Medication
    Medicinal Mushrooms
    Meditate
    Meditation
    Mental Health
    Mindset
    Mood
    Muscle Recovery
    Nutrition
    Obesity
    Organic
    Pain
    Pain Management
    Paraben
    Performance Enhancing
    Pilates
    Plant Based
    Podcast
    Pregnancy
    Regenerative Medicine
    Relax
    Self Care
    Shoulder
    Skin
    Skincare
    Sleep
    Smoothie Delivery
    Sports
    Sports Medicine
    Stem Cell
    Stress Relief
    Success
    Supplement
    Surgeon
    Surgery
    Tone
    Toxin
    Virus
    Vitamin
    Weigh Loss
    Weightloss
    Wellness
    Wellness Products
    Whole Body Cryotherapy
    Workout
    Wrist

      Sign Up to Be Added to Our E-mail List For Exclusive Updates and Information

    Submit
    Author
    Dr. Suzanne Fuchs has a passion for nutrition, health and fitness.  She aims to connect the dots between our overall health and the substances that go into our bodies on a daily basis by using only evidence based medicine, science and expert advice.    
    Dr. Suzanne Fuchs currently practices concierge foot and ankle medicine and surgery in Palm Beach and Palm Beach Gardens, Florida at LuxePodiatry™ 
    Disclaimer: 
    If you have health concerns you should contact your physician for professional advice.

    Dr. Suz Heals.com has provided sources for information that is not directly provided by our own sources.

    Dr. Suz Heals.com  is intended to be used for educational and information purposes only. Dr. Suz Heals.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be expressed through pages hosted under Dr. Suz Heals .com.  If using any pharmaceuticals or drugs given to you by a doctor or received with a prescription, you must consult with the doctor in question or an equally qualified Health Care Professional prior to using any nutritional supplementation. If undergoing medical therapies, then consult with your respective Therapist or Health Care Professional about possible interactions between your Treatment, any Pharmaceuticals or Drugs being given, and possible nutritional supplements or practices hosted on Dr. Suz Heals.com.  Dr. Suz Heals.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Dr. Suz Heals.com  and its Editors do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of Dr. Suz Heals.com.



    ​


















    View my profile on LinkedIn

    RSS Feed

    Archives

    February 2020
    January 2020
    November 2019
    June 2019
    May 2019
    February 2019
    December 2018
    October 2018
    September 2018
    August 2018
    June 2018
    May 2018
    April 2018
    December 2017
    November 2017
    October 2017
    August 2017
    July 2017
    May 2017
    March 2017
    January 2017
    December 2016
    November 2016
    October 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014

    Picture
    Picture