What putting your feet up means

Over time, bones, tendons, and cartilage lose flexibility, and abnormal anatomical alignment leads to irreversible changes in the bones of the lower limbs, spine, and other parts of the musculoskeletal system.

How to choose the right shoe size

Nowadays, more and more shoes are ordered from online shops. This allows for a wide range of choices and saves a lot of time. Before buying a pair of shoes from afar, it is always a good idea to ask yourself a few questions. How to choose the right shoe size? What parameters should I pay attention to when choosing a specific model or type of shoe?

Finding the right shoe size is not only crucial for comfort and fit, but also for good posture and well-being. After all, we wear shoes all the time these days: at work, on vacation and often at home too. This is how we spend ⅔ of our day, and our feet only rest when we sleep... So, before buying shoes, there are a few simple rules to keep in mind:

• Shoes should fit snugly without squeezing or pinching the foot.
• Shoes that are too tight lead to blisters and abrasions.
• Shoes that are too large are harmful to foot health: the toes slide inward to prevent the foot from slipping toward the toe or heel, causing excessive stress on the foot.

Below you will find detailed information on choosing the right shoe size, which can serve as a guide when ordering shoes from an online shop.

How do you measure your feet?

1. The shoe size is made up of several measurements: foot length, forefoot and instep.
2. An easy way to determine the correct foot size is to take a piece of paper and a pencil. Standing, with both feet shoulder-width apart, make a cut down the length of the feet from heel to extreme toe, holding the pencil perpendicular to the sheet. This is done to ensure maximum stress on the foot.
3. The foot tends to contract and expand as you walk. So if you measure at full support you will get the maximum length. Another measurement position is sitting on a chair with your knees bent at a right angle. However, there may be a slight error here because the foot is not fully loaded, resulting in a slight shortening of the size.
4. When buying autumn and winter shoes or sneakers, you can wear a sock.
5. It is best to measure in the evening, when the feet are slightly swollen and swollen to the maximum. This is a natural process that is also typical of healthy feet that have had time to 'fat' during the day.

Use a tape measure or ruler to measure the distance between the two strikes. For example, if the length of your foot is For example, if your shoe size is 24.5 cm, your shoe size is 39. If the length of your foot is 24.8 cm, your shoe size is 39.5. It is ideal to measure the left and right foot as they are often different. As a rule, the right foot is slightly longer than the left, but there are exceptions. If one foot is longer than the other, choose larger values.

• Since there are no in-between sizes in the Tamaris collection, it is advisable to choose one size larger so that you can also feel comfortable in the evening when your feet are swollen.
• When it comes to indoor shoes for the summer, it is better to order shoes at least 1 cm longer than usual. The same applies to all sports shoes - sneakers and athletic shoes - for greater comfort and better foot dynamics during exercise and sports activities.
• The opposite is true for open sandals and heeled sandals; ideally they should fit snugly and the toes and heel should not protrude beyond the sole.
• Winter boots should always be ordered one size larger, as the extra space in the shoe gives your feet extra warmth.

Find out how long your feet are: three ways to do it

Foot length is one of the most important parameters. It's a good starting point for finding the right size.

1. Arm yourself with a tape measure. Measure from the farthest point of the heel to the tip of the big toe. This should be done while the child is standing and not sitting or lying down. Otherwise, you may get the measurement wrong. The length and width of the foot are greater when standing than when lying down or sitting.
2. The most important thing is to measure the length of the foot correctly. The best way to do this is to place a sheet of paper on the floor. Lay your child on it so that the foot is pressed evenly on the floor. Then trace the child's foot with a pencil. Don't hold the pencil parallel to the piece of paper, but perpendicular to it. Start in the middle of the heel. Trace the pencil around the inside of the foot. When you reach the first toe, walk around it on the outside of the foot. Measure the distance between the extreme points. Repeat the same for the other foot. Don't be surprised if the left and right foot are slightly different: up to 5mm is acceptable as humans are asymmetrical creatures. Choose the highest value. This can be rounded up. For example, the foot size is 24.7cm, but we note 25cm.

If the child cannot stand yet, measure the foot with a tape measure: the child can lie down.

1. Method number two. Even easier: Make an imprint of the wet foot on a piece of paper or newspaper.
2. Method number three. A special tape measure with a scale in centimeters. You can find it on the internet and print it out.
3. Perform a few more manipulations to calculate the size. Add 0.6 cm to the foot length: Children's feet are different from adult's feet and the calculation is different. Again, add 1/4 inch to this number. For example, we measured 25 cm. If we add that up, we get 25.6 cm and 26.2 cm.

Find both values in the size chart. Shoe sizes between these two numbers are suitable for your child's foot. There may be two size difference. Which size should you choose? If your child has plump, rosy cheeks, choose the larger size. If your child is fragile and always wants to be fed borscht by grandma, choose one size too small.

feet and height

It's no secret that chubby feet don't feel comfortable in narrow shoes and vice versa. So, in addition to the length of your foot, also consider the fullness of your foot. There are nine types of abundance, but the basic five. The difference between the two is 3.5mm in foot circumference. There is a marking system to help you choose:

• E and E ½ are short shoes that are a few sizes smaller than true size in terms of foot fullness. They are suitable for small children and short people.
• F. For narrow feet.
• F½. For normal sized feet with a slight elevation. Ideal for girls.
• G. For normal sized toes. Suitable for a slim child. If your child is tall, please take one size larger.
• G½. Normal foot size with high instep. Suitable for boys.
• N. For chubby children with full feet and a high instep. These shoes often have a lacing.
• J. Tall height and very thin feet.

Children up to 3 years are better to choose variants G, G 1/2, H. As the child grows and the fat layer decreases, the shoe, as a rule, is F, F ½.G. For boys - G, G1/2, H

How to find the arch of the foot

High and low arches can be identified by consulting a podiatrist. An examination by a specialist provides information about flat feet, valgus deformity or high arches. The shape of the limb can be determined at home by a wet test. Moisten the sole with water or a greasy cream and step on a piece of paper. The limb should visibly snap and be straight. Examine the footprint on the piece of paper.

A high instep is characterized by a strong bend in the middle part of the limb; in a flat foot, the foot presses completely on the paper and there is no flexing.

There is a second way to determine the type of limb. Without bending your knee or lifting your sole off the floor, try inserting your index finger between the floor and the arch of your foot. The toe managed to stay inside:

The following methods are used in medicine to diagnose 'flat feet' or 'high instep': plantography (graphic impression of the foot) and podometry (calculation of the podometric index by measuring the length and height of the sole of the foot). X-rays in two projections are an easy way to see the deformity.

Types of foot lift and their definition

It is common to divide foot lift into normal, low, and high. To determine foot elevation, simply stand on a flat surface and, without bending your knees, bend by inserting your index finger in the space between your foot and the floor.

Depending on the length of the toe that entered the gap, the arch of the foot is defined as:

Another method of measuring height is the wet test, which many people took for medical exams in school. Take a piece of paper, put it on the floor, wet your foot with water or greasy cream and step on the piece of paper. You should stand up naturally without rolling to one side.

The high structure can be seen with the naked eye.

After a few seconds, peel off the foot and examine the print carefully. Then draw two lines: from the middle of the big toe to the heel and perpendicular to it in the place where the foot is maximally constricted. With a normal foot arch, the length of the second line is slightly longer than half the length of the first line. If you look closely at the top and outside of a person's foot at rest, you can tell if the foot is elevated or not.

However, some experts say that this test is not entirely accurate, as there are cases when a person has a low arch of the foot, but the instep is normal or high. Therefore, it is best to see a podiatrist to determine this. A normal instep is optimal for the individual as it ensures proper load distribution.

A high instep tilts the foot outward as you move. This distributes the load unevenly and puts a lot of stress on the last two toes, contributing to sprains and twists. It's not uncommon for people with elevated insteps to experience knee pain.

A low instep is also a fault; it means the foot is too flat so most of the load is transferred to the big toe and the cushioning function is poor.

How do I choose the right shoe size?

Many people think that choosing the right size is the most important thing.

The most common sizes are French (35-47) and English (2-12).

Most people know that shoes should never be too small. Prolonged wearing of shoes that are too small can lead to severe foot deformities, the occurrence of painful hallux valgus and hammer toes. Severely clenched toes can impair blood circulation in the feet.

But not everyone knows what happens when the shoe is too big. In this case, the foot's rolling motion is impaired, there is still some space in the shoe in front of the toes that the toes cannot control, and the foot strikes the ground harder when walking than it should in a smooth rolling motion. The stress on the joints increases and over time the metatarsal bone 'shrinks'.

That's why it's important to choose the right size first. Many people have different foot lengths, so you should focus on the longer foot when buying. If the model you like does not have half sizes and you need to take the shoe a little longer than necessary, you can use an insole or a shoe to adjust the size.

According to today's statistics, men often buy their shoes a size or two larger than necessary. The fact is that bigger shoes are automatically wider. So if you have a wide foot the shoe will feel like a bigger shoe and fit better.

If a shoe fits you but is still too tight, you should never go up a size. Look for another model.

Because our feet are three-dimensional, the size only indicates the length of the shoe.

Another thing to watch out for is the narrowness.

The concept of 'fullness' in shoes should not be confused with the width of the shoe. The measure of the fullness of a shoe is the circumference in the ball area, ie the volume of the foot at its widest point. The so-called fascial line runs around the foot along the protruding bones of the big and little toe. In addition, the height of the foot must be taken into account. Based on these parameters, the shoe fit is calculated. The internationally recognized fit sizes range from E to I. The most common are F, G and H. F for rather narrow feet, F1/2, G for medium feet, G1/2, H and larger for larger feet. Shoe shops generally have shoes of all sizes - ask the shop assistant!

Children's feet vary in size from infancy.

If you choose the right size, the shoes will fit you but not be too tight. When the foot is too full, it slides forward and the heel slips out. If the shoe is too tight, it quickly 'gives'. It's also bad for the toe joints as they get squeezed together.

Why is it important to choose the right fit?

When the shoe is too full, the foot 'hangs' in the shoe and with every step the toes involuntarily try to stay in the shoe, leading to overstretching and cramping. If the fullness is too low - the toes and metatarsals shrink with every step - the increased load not only causes the characteristic pain, but also the foot deformity already described above.

• In the morning, the foot is usually smaller, in the evening it increases in size. It is therefore ideal to buy the shoes around the time of day you want to wear them in the future.
• For example, shoes for a party are best bought in the evening, shoes that you will wear all day are best bought in the afternoon.
• Never try on shoes while sitting down! When we walk, our feet lengthen. So make sure you walk in your shoes.
• Take the time to buy your shoes! Never buy shoes in a hurry. Put on your shoes and walk around the store for a few minutes.
• A good shoe store has experienced and attentive sales staff. A good salesperson will always (discretely) look at your feet first. The store can measure the length of your feet and find the right size for you. A good salesperson knows the range in the store and knows which models are narrower or wider.

How can you tell if a child's foot is full?

The fullness of a child's foot can be found out with the formula: P= 0.25O- 0.15D – 16.5

To determine the length of a child's shoe using the children's size table, you can use the following information

• for a narrow foot - N;
• for a medium foot (default value) - M;
• for wide feet – W;
• for an extra wide foot - XW;
• Ultra Wide Foot - XXW.

Such a table is suitable for American and European shoes, but when buying products for children, it is necessary to take into account individual characteristics and the fact that children grow quite quickly. Aids such as B. Well-fitting buckles. These can be Velcro fasteners, shoelaces or special buckles that allow you to decrease or increase the width without the shoe losing comfort.

The weight of the foot is just as important as the size of the shoe. It affects how the shoe fits on the foot and how comfortable and flattering it is. The wrong size will make the shoe too wide or too narrow, leading to swelling, foot pain and blisters. The result is a developing foot defect and a changed gait pattern.

Shoe length – eur g 7, f 6, e 5, d 4 – what does that mean?

When choosing shoes, it is important not only to know the shoe size, but also the foot size. The length of the shoe is indicated with numbers and letters. The foot width for women's and men's shoes from different manufacturers can be determined using a simple comparative table with values for Russian, American and European manufacturers.

How do you get your feet straight?

Before we dive into the health benefits of this exercise, let's first look at proper execution. It is best to place your feet against a wall. How to do this:

• Choose a comfortable spot against the wall and place a yoga mat, towel, or folded blanket on the floor.
• Lie on your back and place your feet as close to the wall as possible.
• Raise your legs and stretch them along the wall. Your feet should touch the wall on all sides.
• Stay in this position for 10-15 minutes.

If your physical fitness doesn't allow it, try another option.

• Lie on a hard, flat surface.
• Put your feet on a surface - this can be a couple of pillows, a tall box or a stack of magazines.
• Make sure your feet are over your heart position. Only then is exercise good for your health.

This exercise is not like traditional fitness exercises as you only need to lie down properly. Therefore, it can be compared to a yoga practice or a relaxation technique. Choose comfortable and loose clothing that does not constrict your body to keep you comfortable.

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Are there any contraindications?

Before performing this exercise, you should consult your doctor. Contraindications to exercise include recent or persistently aggravating leg or spine injuries, spinal disease, retinal detachment, kidney or heart failure, high blood pressure (at the time of exercise), and critical days in women.

dr Jill Celady Schulman explains that the exercise is particularly useful in venous disorders (thrombophlebitis, thrombosis, varicose veins, chronic venous insufficiency), during pregnancy (for swelling of the lower limbs) and for cellulite (to reduce swelling).

Causes of high blood pressure

Blood pressure can rise in the morning after sleep for a variety of reasons:

• circadian rhythm;
• A sumptuous dinner;
• Excessive salt content in the diet;
• smoking, alcohol consumption;
• sleeping in uncomfortable positions;
• Stress;
• vascular disease;
• Hormonal changes in the body;
• weather changes;
• thrombophlebitis;
• endocrine disorders;
• kidney disease;
• lack of physical activity.

daily rhythm

The body rests at night. Its processes, metabolism and blood flow slow down. After waking up, they become more active and blood flow increases. When the blood vessels are flexible and the heart is healthy, they are able to handle the increased workload. The affected person does not feel the changes. They have no impact on well-being. However, when we measure blood pressure after waking up, the tonometer readings are normal, but slightly higher than during the day. After 15-20 minutes they sink slightly.

A big dinner

Eating a heavy dinner before bed and eating greasy, spicy, or salty foods keeps your body working hard throughout the night. The lack of sufficient rest leads to an overload of all organs. The heart and blood vessels are put under a lot of strain.

Too much salt in the diet

Excess salt in the diet leads to water retention. The body swells and the pressure on the blood vessels increases, as does the sphygmomanometer.

smoking, alcohol consumption

Alcohol consumption causes the blood vessels to dilate. When the concentration of alcohol in the blood decreases, vasoconstriction and acute narrowing occur. Vascular constriction also occurs when nicotine is present in the blood. Blood flow is impaired. The heart works with an increased load. The pressure on the blood vessel walls is also increased.

Age and morning blood pressure

With age, blood vessels lose their elasticity. Constipation, increased blood flow, poor diet, alcohol consumption, smoking, etc. all lead to increases in blood pressure. High blood pressure in the morning causes headaches, weakness, reduces productivity and increases the risk of serious cardiovascular diseases: heart attack or stroke.

Elevated blood pressure in old age is a natural process. After the age of 40, the systolic blood pressure can be as high as 155. However, if it increases more after waking up or in the evening, it is important to eliminate causes that affect the cardiovascular system and consult a doctor.

How to strengthen blood vessels through diet

The main enemy of the cardiovascular system is cholesterol. This substance causes the blood vessel walls to thicken. It is therefore even useful in moderate concentrations.

There is a complex of products that have a capillary protective effect. This includes:

• fruits and vegetables rich in vitamin C;
• Legumes;
• buckwheat;
• herbs (especially sorrel);
• Fish;
• Milk;
• Seafood.

Decoctions of various berries, primarily rose hips and black chokeberry, are very useful.

Healthy food doesn't mean it's tasteless. Olive oil, cayenne pepper, and turmeric can improve blood circulation and add color to a dish.

It is advisable to change your diet if it contains unhealthy products. It is not possible to strengthen blood vessels if you constantly eat fast food, drink coffee, drink alcohol and smoke. Because they do the opposite of what they are supposed to do.

Vitamins to strengthen capillaries

There are many nutrients that are beneficial for cardiovascular health. The vascular epithelium is best strengthened by vitamin groups:

• A (contained in carrots, beef liver, fish, broccoli, cheese, apricots, melon);
• B (contained in milk, kidneys, eggs, herring, cereals);
• C (contained in citrus fruits, leafy greens, rose hips, sea buckthorn, cabbage, tomatoes);
• K (contained in plums, cucumbers, olive oil, asparagus, cayenne pepper).

Vitamins E and PP also help improve overall vascular health. Their action is mainly aimed at normalizing lipid metabolism. If it is not possible to get enough nutrients from food, they can be added to preparations such as Triovit.

First aid

1. Make sure the person has not suffered any injuries that could cause internal bleeding;
2. Lay the injured person on their back on a flat, horizontal surface;
3. Raise the lower limbs and place a prop or similar object under the lower legs;
4. provide fresh air (open a window);
5. Unbutton clothing if it is too tight and makes breathing difficult;
6. Measure the person's blood pressure if a tonometer is available;
7. Give the person a sweet, hot tea to drink;
8. cover with a plaster or blanket.

Before knowing what to do with low blood pressure, a specialist should be consulted to determine the severity of the pathological process and its causes. Treatment should primarily aim to eliminate the triggers. Doctors give general recommendations for patients with hypotension: moderate physical activity, adequate sleep and rest, upright posture, drinking habits, abstinence from alcoholic beverages, etc. There are no specific dietary recommendations that are optimal for all patients. In general, the daily diet should contain vitamins, minerals and sufficient protein compounds. It is better to limit the consumption of strong black tea and coffee.

Physiotherapy brings excellent results. Electrophoresis, Charcot shower and some other techniques have an overall tonic effect and help raise blood pressure naturally. The therapy scheme should be developed exclusively by the attending physician. The doctor first collects the medical history, orders the necessary examinations, interviews the patient and evaluates the examination results. He then explains why the patient has low blood pressure, what to do and what medication to take.

The principle of drugs to increase blood pressure is the same. They help tighten the blood vessels. All medications should be prescribed by a cardiologist or other specialist. Under no circumstances should self-medication be attempted, as this can be life- and health-threatening.

Recommended medications

Drugs for low blood pressure are not prescribed as often as it seems. A lifestyle change is usually enough to normalize your mood. If pharmacological support is required, it can be prescribed to increase the volume of circulating blood or to contract peripheral arterial vessels. What is the most common over-the-counter drug for low blood pressure?

• Vegetable adaptogens. These include tinctures of ginseng, Chinese lemongrass, and eleutherococcus. They help stimulate the CNS and stimulate the heart and blood vessels.
• stimulus A citrulline malate-based drug available as an oral solution.
• papazole. Has an antispasmodic effect, causes artery dilation and improves blood flow.
• Citramone P. The drug improves blood flow to the brain and increases blood pressure.
• Caffeine Sodium Benzoate. The tablets have a psychostimulant and analeptic effect, that is, they improve blood circulation in the brain.
• dopamine. Increases blood pressure and dilates blood vessels in the heart.

• Foot sizes for children.
• Baby foot size chart.
• From where you can measure your leg length.
• child's foot size.
• Tashi Ortho Size Chart.
• Orthopedic shoes for different leg lengths.
• Size 125 shoes.
• A wobbly gait means.