Foot Health Information

* Flat Foot: What is it

The arch of the foot is formed by the tarsal and metatarsal bones and strengthened by ligaments and tendons. It allows the foot to support the weight of the body in the erect posture with the least weight.

The height of the arch determines pronation and foot type.The arch height of the foot can easily be checked using the wet feet test.

People with a Low arch do not have a distinct curve along the inside of the foot. The imprint taken in a wet test may show nearly the entire foot. People with low arches are more likely to overpronate which can result in injuries. Insufficiently expressed arches are called low or fallen arches. The term flat feet applies to the arch which is sitting on the ground completely.

* Runners with flat feet need to put extra care in choosing the best running shoe

Your foot arch is your natural shock absorption system. Nature designed it so that when you put your body weight over your feet the shock is absorbed by this mechanism in order to alleviate the impact (and subsequent injuries) that would otherwise hit your feet, ankles, knees and hips. A flat foot is the most visible sign of overpronation, meaning that your arch collapses during the impact on the ground. As a consequence, your ankle twists inward and your knees overcompensates.

Flat feet are a particular concern for runners, as during the running gait the arch is supposed to support on average 3 times their body weight.

* Shoes Technologies Aimed at Runners with Flat Feet

Over the last 20 years or so, all the major running footwear producers developed specific technologies aimed at helping runners with flat feet run in comfort and safety.

The key words you have to remember are: stability, support and motion control.

- Support is what a flat foot runner needs. When looking at shoes reviews or technical specifications, any indication of “added support” means you are headed in the right direction.

- Stability is an industry standard term that categorizes running shoes aimed at helping overpronation: every brand has their own collection of Stability Running Shoes.

- Motion Control are Stability Shoes for the most severe overpronators: they include the solutions of stability shoes and focus in enhancing them.

The main technology found in Stability shoes is a medial post of dual density foam. Footwear producers inject a harder compound of foam right below the medial side of the arch and sometimes extended all the way to the heel. It is easily recognizable as a darker (almost always gray) piece of foam on the inside of the midsole.

You can read our recommendations about the best running shoes for flat feet in summer 2009, along with all our other running shoes reviews.

Running Shoes Guru is the best place to find running shoes reviews directly from industry insiders.

Flats and Bay Boats

When considering purchasing a boat to use for fishing in shallow waters, because of their similarities, bay boats and flats boats may come to mind. There are a few differences to consider when deciding which boat is best for your specific needs.

Flats

These boats are also known as skiffs, and are built for shallow coastal waters. Used primarily for flats fishing, they are great for catching tarpon, redfish, snook, and bonefish. They have the ability to glide across calm water silently, and be maneuvered by a pole. They are usually suitable for water that is 12 inches deep. However, there are some flats with a shallow enough draft to be used in as little as 5 inches of water. These boats can hold two to three people. They are built with enough casting deck space on the bow and stern for fishing. They are also equipped with rod holders, livewells, and tackle storage. This does not leave much room for seating.

When purchasing a flats boat, there are a few qualities that are important to look for. You want your flats boat to be quiet, not warning all the fish of your arrival. It should also be easily maneuverable with poling. You want to be as dry as possible when you are fishing on your flats boat, so making sure that the boat is a smooth ride is crucial. The bigger the boat, the smoother the ride will be. However, a bigger boat will not be as shallow. It is very important to make certain that the boat is safe, because you will be standing most of the time, and throwing the balance off while fishing.

This boat has an outboard engine propulsion, ranging from 17 – 25 feet in length, and can accommodate up to three people.

Popular manufacturers of flats are:

Action Craft Century Coastline Ranger AR

Glasstream Sea Hunter

Bays

Bay boats are a cross between a center console and a flats boat. The higher gunwales make this boat more versatile, allowing for the ability to go off shore on the calm seas. It is also built with a shallow draft, enabling you to fish in shallow waters. A bay boat also has the ability to be maneuvered by pole. The center console allows for easy rod maneuverability around the deck. Bay boats are equipped with livewells, rod holders, dry storage, and ice coolers. There is more dry storage than on a flats boat, which is important for keeping your items safe from water damage. There are also options for attaching bimini canvas or T-tops.

When it comes to fishing, a bay boat is ideal for catching multiple types of fish. If you stay close to shore you can catch tarpon, sharks, bonefish, redfish and many more. When venturing off shore you will find grouper, snappers, and even kingfish just to name a few.

This boat has an outboard engine and stern drive propulsion, with 50 – 250 HP. They range from 16 – 22 feet in length, and can usually accommodate three people comfortably. The price range of bay boats is $11,000 – $35,000.

Popular manufacturers of bay boats are:

Carolina Skiff Key West

Triumph Mako

Ranger Kencraft

Both flats and bay boats are ideal for shallow waters and fair weather fishing. They are not well suited for cruising, skiing, or traveling. They are reasonably priced, and easily transported because they are lightweight.

People were born with different physical characteristics in their bodies. With regards to feet considerations, you may be blessed (or cursed) to have a flat foot. In accordance with this aspect of biological uniqueness, the best running shoes for flat feet should be used for optimum comfort and convenience.

What is a flat foot?

Having a flat foot can sometimes be a frustration in searching for the appropriate accessory, like shoes. A flat foot is characterized by your foot print looking like a blob contoured in the general shape of a foot. You can easily check this using a footprint on a piece of paper. Also, physically, you may observe that there is almost no curve going inward from your toe to your heel. Another significant characteristic is that when you press firmly on any surface, your foot seems to spread out.

What shoes to use?

Shoes are generally created to provide protection to a person’s feet. However, even though most of the commercially available shoes are using soft and shape shifting materials, a specific pair of shoes should be used for flat-footed people. Usually, when a person has flat feet, they are also considered to be an overpronator. It is a condition when the foot rolls inward while running. That is why the appropriate shoes should be used.

The most appropriate shoes for flat feet are the ones that are equipped with high stability properties as well as with motion control materials. Also, shoes with firm mid-soles are far the most efficient types. These factors reduce the capability of your flat foot to roll over in specific areas, thus making your walking or running more comfortable. You should avoid shoes that are highly curved in inward soles for these types may reduce your stability and compress your foot painfully.

Since running shoes were manufactured based on the activities of runners, they are equipped with padding and cushion materials for greater flexibility. You won’t need shoes that have multiple layers of padding since this will apply pressure to your flat feet, thus making it very uncomfortable to use. You can just use running shoes that have at least a single layer of comfort pads but are not too curved.

There are some health problems that you may have if you do not use running shoes ideal for flat footed individuals. For example, if you tend to run long distances with an inappropriate shoe type, you may experience instability from the flat panels of your feet towards the upper portion of the legs. These conditions may cause knee and leg injuries while running. Also, your balance capability is compromised, leading to an uncontrollable body movement while in motion.

If you are going to purchase a pair of running shoes, you can search over the basic items sold in the market. But, you should always bear in mind that you might need to sacrifice style and brand in order to make sure that you have the best running shoes for flat feet. Although this may seem to be a little frustrating, you should always consider the health factor of using them. You may ask for assistance to get you the right model and brand of shoes for flat feet.

The following articles report on research completed, in whole or in part, under a grant from ACFAOM. Thanks to all those whose voluntary contributions to ACFAOM’s Research Fund make such grants possible. Comparing Negative Casting Techniques: Foam versus Plaster of Paris Richard Berenter, DPM, FACFAOM Introduction: This study was undertaken to determine whether there was any difference in the clinical outcomes related to the type of negative casting technique utilized in the manufacture of functional foot orthoses. Those practitioners who favor foam casting blocks argue that the technique is cleaner, faster, more cost effective and just as reliable a method to produce functional foot orthoses versus the plaster of Paris technique. On the other hand, a number of practitioners have argued that the foam block technique is inferior because the foam is incapable of capturing the shape of the foot with the subtalar joint in neutral position and the midtarsal joint maximally pronated thereby leading to an inferior foot orthosis, which will be less effective at reducing patient symptoms. Materials and Methods: A total of 38 patients were enrolled in the study. All of the patients presented with lower extremity symptoms associated with abnormal lower extremity function as determined by gait evaluation. At the time of the initial visit, each patient signed a consent form and completed the top portion of the data sheet which included both personal information and the amount of pain in each extremity (patients were asked to circle the amount of pain on a scale from 0-10 with 0 being no pain and 10 being the worse pain ever felt). Upon completion of all paper work, both feet of each patient were casted via the semi-weight bearing foam block technique and by the non-weight bearing supine plaster of Paris method. Both sets of casts were sent to a professional orthotic laboratory with a prescription filled out for an orthotic shell with a medium amount of arch fill, average heel cup depth, normal orthotic width (to the lateral border of the 5th metatarsal and bisection of the 1st metatarsal shaft) and a thickness of polypropylene which would behave in a semi-rigid behavior for the patient’s stated weight. A laboratory technician was instructed to randomly select one of the two pairs of negative casts and keep track of which casts were used without the knowledge of the principal investigator. In this way, a double blind study was established since neither the principal investigator nor the patient knew which casts were used to construct the foot orthotics. Approximately 2-3 weeks following casting, the patient was dispensed a pair of functional foot orthoses and asked to walk around for a minimum of 10 minutes to gauge the comfort level of the orthotics. Each participant was asked to use one of 4 descriptive terms (very comfortable, comfortable, slightly uncomfortable or very uncomfortable) to describe the comfort level of 5 different regions on each foot orthosis corresponding to the heel region, medial arch, lateral arch, middle of the orthosis and distal edge. Patients were then sent home with standardized break-in instructions for the functional foot orthoses and returned to the clinic at intervals of 2 weeks and 4 weeks post-orthotic dispensal. At each follow-up visit, patients were asked to fill out a data sheet gauging the level of symptoms and comfort level of the orthoses. The data was then compiled and saved in a spread sheet format and upon completion of the study, the laboratory technician was contacted in order to identify which patients belonged to which study group, the foam box or plaster of Paris casting technique. Results: The data was compiled and the two study groups separated by casting technique. An independent investigator (non-podiatrist) was contacted and asked to analyze the data to answer the following questions: 1. Does the negative casting technique (foam vs. plaster) make a difference in the ability of the orthotic device to reduce symptoms? 2. Does the negative casting technique (foam vs. plaster) make a difference in how comfortable the orthotic device feels to the patient? The data was analyzed in a variety of methods such as the mean reduction of pain, Fischer exact test and Chi-square with T-tests. A simple comparison of the average reduction of pain after four weeks of orthotic therapy indicates that the plaster of Paris orthoses achieved a mean decrease of 82.43% of pain versus 61.14% reduction in pain with foam box cast orthoses, with a level of significance p< 0.01. However, further analysis of the data demonstrated that casting technique had no statistical difference in the reduction of pain in patients presenting with high levels of pain, but a significant advantage for plaster of Paris orthotics in reducing moderate amounts of pain. The difference between the comfort levels of the orthoses from different casting techniques was also extremely interesting. No statistical difference was noted in the comfort level of any of the five regions studied (the heel, medial arch, lateral arch, middle of orthosis and distal edge) at the time the orthotic was dispensed. However, after one month of orthotic wear, the orthoses manufactured from plaster of Paris casts were statistically more comfortable in the medial longitudinal arch and the distal edge regions. Another analysis performed on comfort level of the orthotic devices compared improvement of comfort level between the orthoses from the two casting techniques. In this analysis, only the medial longitudinal arch was statistically more improved in the plaster of Paris technique versus the foam box method. Final Thoughts: The analysis of the data was fascinating in that both casting techniques were able to show some marked reduction in symptoms and reasonably comfortable orthoses. However, there were some statistical advantages of the plaster of Paris orthoses over the foam box devices. Further research needs to be encouraged and might include studying the differences between orthotic devices from plaster casts versus over-the-counter pre-fabricated devices and also against orthotics constructed from computer-digitized images of the foot. The Evaluation of Cleated Shoes with the Adolescent Athlete in Soccer John H. Walter Jr. DPM, MS, Temple University School of Podiatric Medicine, Philadelphia, PA Chairman and Professor, Department of Orthopedics and Medicine 8th and Race Streets, Philadelphia, PA 19107 Gregory K. NG DPM 2nd yr. Podiatric Surgical Resident, Parkview/City Ave Hospitals, Tenet Health Systems Philadelphia, PA 19124 Abstract Thirty-six children between the ages of eight and eleven were tested to determine if soccer cleats placed their feet in a dorsiflexed or "negative heel" position at midstance while running in cleated shoes. A comparison was made between non-cleated shoes and cleated shoes using both F-scan in-shoe sensor system (Tekscan INC., Boston MA), and videotape analysis. Negative heel position is afoot that is in a dorsiflexed position, relative to the lateral aspect of the heel and forefoot greater than ninety degrees during the stance phase of running while wearing cleated shoes. It is this dorsiflexed foot position that is responsible for increases in the amount of pressure placed upon the calcaneal epiphysis or secondary growth center of the calcaneus. In addition to the increased pressures placed on the calcaneal epiphysis a dorsiflexed foot position during the stance phase increases the amount of pull from the soft tissue attachments which is primarily from the tendo achilles and secondarily from the plantar fascia The study attempts to link the negative heel position to the high incidence of inflammation of the calcaneal growth center, or calcaneal apophysitis commonly found in the youth soccer population. Treatment options for calcaneal apophysitis are also discussed Introduction A comparison was made between non-cleated shoes and cleated shoes using both F-scan in-shoe sensor system (Tekscan INC., Boston MA), and videotape analysis. When the foot is positioned in a dorsiflexed position greater than ninety degrees to the supporting surface during the stance phase of running, a negative heel position is created (figure 1). Thirty-six male test subjects between the ages of eight and eleven were tested in an effort to prove that the wearing of cleated shoes placed the foot of a young soccer player in a negative heel position more so than if wearing non-cleated shoes. Soccer is one of if not the most popular sport in the world. Currently more children in the U.S. now play soccer than Little League Baseball. 1 Not only has there been an increase of young soccer athletes; there has been an increase in the frequency of play. During the 1990's there has been an increasing trend of single sport youth athletes who train year round. Many young soccer players now participate in all four seasons of the year playing both indoors and outdoors. With the increase in the number of young athletes playing soccer and the increase in the amount of playing time, there has been, significant rise in the incidence of young players presenting with foot pain such as inflammation of the calcaneal epiphysis, more commonly known as Sever's Disease (osteochondritis). Other common names for the calcaneal epiphysis are traction epiphysis or apophysis. *This study was made possible from a grant from The American College of Foot and Ankle Orthopedics and Medicine and a soccer shoe donation from NIKE. Three etiological factors which can lead to the inflammation of the calcaneal epiphysis are: increased pressure, increased pull, and overuse are the factors that cause an inflammation of the calcaneal epiphysis.2 A negative heel position would increase the direct pressure and tendinous pull, while the repetitive nature of soccer would introduce the third factor listed, overuse. Thus, the sport of soccer exposes young participants to three main factors that can lead to Sever's disease. Soccer shoe design has remained relatively unchanged when compared to other types of athletic shoe gear such as with running shoes (figure 2). Current designs in soccer cleats lack pressure absorption and motion control which can at times place the foot in an unstable position leading to injuries such as: stress fractures, sprains, strains, tibial fasciitis (shin splints), exertional compartment syndrome, ankle capsulitis/impingement, patelia-femoral dysfunction, and heel pain (figure 3). Lack of motion control, improper arch support can lead to skeletal misalignment leading to postural symptomatology such as medial/lateral knee pain, iliotibial hand syndrome, hip, and lower back pain. Prepubertal long-bone growth spurts often exceed the growth of muscles and tendons. Shortening of the triceps surae group, as a result of the rapid growth of the tibia, may diminish ankle dorsiflexion to less than 10 degrees, possibly creating a strain on the tendon especially at the area of its insertion (calcaneal secondary growth center). 3,4 Negative heel position created by the cleated shoe can increase the amount of heel cord pull on the calcaneal epiphysis, by dorsiflexing an ankle joint which may already be limited due to muscle contracture secondary to growth spurts. A combination of repetitive overuse through soccer practice and games, with the negative heel position created by the use of cleated shoes, place the young athlete at risk for developing not only calcaneal apophysitis but also tendinitis of the posterior heel cord (tendo Achilles), and plantar fasciitis. Very few epidemiology studies to date have been done which look at the relationship between the use of cleated shoes and foot injuries sustained by young athletes. Micheli LJ, Fehlandt AF Jr., reviewed 724 cases of tendinitis or apophysitis that were diagnosed in 445 patients seen in the Sports Medicine Division at Boston Children's Hospital between 1980 and 1990. Age of the patients ranged between 9-19 years. Of the 38 soccer injuries noted in boys dealing with tendiits or apophysitis, 18(47%) were diagnosed as calcaneal apophysitis, 9(24%) were diagnosed as Aehilles tendinitis, 4(11%) were diagnosed with tibialis posterior tendinits. A total of 82% were due to either calcaneal apophysitis or heel cord tendinitis. Of the 26 soccer injuries noted in girls dealing with tendinitis or apophysitis, 8(31%) were diagnosed as calcaneal apophysitis, 6(23%) were diagnosed as tibialis posterior tendinitis, 4(15%) were diagnosed as Achilles tendinitis. Results totaling 69% were due to either calcaneal apophysitis or heel cord tendinitis. According to Micheli and Fehlandt, both Sever's disease and heel cord tendinitis make up the majority of youth soccer injuries resulting from either tendinitis or apophysitis (boys=42% girls=69%). Methodology Frame by frame video analysis of 36 male test subjects was performed on soccer fields, to study the length of time for the test subjects to move from heel strike to heel lift while running in both cleated and non-cleated shoes. Freeze frame comparisons were also made of the same video to evaluate the dorsifiexed foot position in cleated shoes. Video was obtained of test subjects that ran past at a moderate running pace commonly seen in soccer play. F-scan pressures vs. time pedobaragraphs were taken of both cleated and non-cleated shoes (running shoes) to note pressure distribution while running. All test subjects were between the ages of eight and eleven, weighing from 75 to 110 lbs, and had standard biomechanical, gait, and postural exams performed. Results Of the 36 test subjects, 11 were determined to have cavus or high arched foot types, 14 with rectus or normal foot types, and the remaining 11 with pes planus or low arched foot types. All test subjects had adequate ranges of motion at the subtalar joint (STh, midtarsal joint (MTJ), first metatarsal phalangeal joint, and ankle joint with the exception of 5 subjects who had limited ankle joint dorsiflexion. All testing was performed on outdoor soccer fields. For consistency the same researcher performed the biomechanical exams. 187 questionnaires were gathered noting foot and leg pain among young soccer players between the ages of eight to thirteen years old. (figure 4) When compared to non cleated shoes, frame by frame video analysis revealed that 23 test subjects took a longer period of time to move from heel strike to heel lift while running in cleated shoes. (Figure 5). Freeze frame analysis demonstrated a more dorsiflexed foot position during full foot contact (an average of 7 degrees) during stance phase while running in cleated shoes in 26 subjects (figures 6a, 6b). F-scan sensor data was able to capture a characteristic plantar pressure "foot print" of very highly focused pressures in the rearfoot as well as a rough transition from rearfoot to forefoot while running in cleated shoes (figures 7a, 7b). A characteristic footprint was reproducible in 21 of the 36 test subjects. It should be noted that the "foot print" was most reproducible in test subjects who had pes planus foot types with limited ankle dorsiflexion. The "foot print" was least reproducible in test subjects with cavus foot types. The average plantar pressure was noted to be in the 3O-psi(pounds per square inch) range in non-cleated shoes, and in the 70 psi range wearing cleated shoes. See also figures 8a, 8b. Discussion Data gathered from both the video and F-scan analysis between running shoes and soccer cleats confirms the negative heel hypothesis. It is this negative heel that plays a crucial role in the high percentages of young soccer players who develop Sever's disease, by not only increasing the direct pressure placed on the calcaneal epiphysis, but by also increasing the traction on the epiphysis primarily via the tendo achilles. In addition to the increased pull and pressure on the calcaneal epiphysis, the repetitive nature of the sport, constant running in cleated shoes, must also be considered as a factor. If one is able to decrease the amount of negative heel (via. Heel lifts, orthotic management, soccer shoe redesign, etc…), then one can decrease the tendency for young soccer players to develop heel pain and or posterior heel cord tendinitis. Treatment options for mild heel pain or calcaneal apophysitis should include 1/8" to ¼" heel lifts in both shoes, elastic ankle bracing, ice massage before, during and after play, and warm up stretching exercises. If the pain persists or increases than turf or non-cleated shoes should be worn with heel lifts, bracing, and a reduction in both playing and training time should be implemented. When the symptoms persist and the player is noticeably limping from the pain, discontinuation of play is recommended with immobilization of the foot and anide in a short leg walking cast, cast boot, or soft cast. For more information visit http://www.TallTall.com

Saltwater flats fishing is a highly specialized form of the sport itself. In many respects it is more like hunting than fishing.

Often you are hunting specific fish rather than targeting a species in general. You are looking for the fish and then presenting your offering to them in manner similar to a hunter that stalks prey in the forest or jungle.

It is very important that you have the proper equipment to fish in the saltwater flats. You will be fishing water that is anywhere from six inches to three feet deep. A shallow riding boat, like a skiff, is critical for success in these situations.

Remember that stealth and the ability to observe your surroundings are vitally important. A raised platform and a push pole are just two reasons a skiff is excellent for this type of fishing.

Since you will be fishing water that is shallow and generally crystal clear you will need the proper rod and reel as well. It is very important that you use fluorocarbon line when fishing the flats. I recommend using line in the eight to twelve pound weight class when fishing for all but the biggest fish.

When using line this light you will also need a reel that has a high quality drag that can withstand a large fish ripping off as much as one hundred yards of line in a matter of seconds.

Sure you can use heavier line but this will limit you amount of hookups. It is best when fishing the flats to keep it light and learn how to fight a fish that pushes your equipment to its limits.

When fishing the flats you are looking for visual signs of fish and then casting your line in a manner that targets the specific fish or school of fish you have located. Redfish for instance can often be easily seen. As a redfish puts its head into the thick sea grass to root out a crustacean you will often see its spotted tail break the surface of the water.

Tarpon also can be seen rolling on the top of the water. You will soon learn that each fish has its own pattern that you will learn to recognize.

Once you have located a fish you need to present your offering correctly. This leads to our decision on which bait to use. For my money live bait beats everything in the saltwater flats, as it does almost anywhere else as well.

A large lively shrimp is certainly the best bait for maximizing the quantity of fish you will catch. You can catch anything from a small Snapper to a Tarpon weighing over one hundred pounds on a live shrimp. It can however sometimes be frustrating casting a shrimp to a large fish you have targeted and find eaten by a small Snapper before the targeted fish arrives. I prefer to hook a shrimp through the tail one time with the smallest hook I can get away with. If you use a hook that is too big you will compromise the ability of the shrimp to appear lively. Any time a shrimp is picked up and I do not hook the fish I change bait.

Everybody wants to have a flat stomach and look good during the summer season when minimum clothes are required. Learn five essential exercises that you need to do at least four times a week for a beautiful and toned tummy.

Crunches

Stomach crunches have always been popular and effective type of abs exercises. To do a crunch you have to lay on the back, have your feet flat on the floor and ask somebody to hold them. Put your arms behind the head or on your chest, raise your upper body off the floor tightening your abs, hold for about one second and lay down. Inspire while lying down, exhale while lifting up.

You can use some free weight on your chest to make the exercise harder. Also it is recommended to make side lifts to strengthen side abs muscles.

Leg lifts

To do a leg lift you have to lay down on the floor with arms at your sides. Lift slightly bent or straight legs up to about 90 degree angle and after a few seconds lower down ensuring you do not touch the ground with your feet, feel how your lower abs muscles work. Inspire while lying legs down, exhale while lifting up.

You can hold a free weight between your feet to make the exercise harder. Also you can also do this exercise hanging on the sport wall. Remember to ensure your muscles are loaded through all the exercise.

Crosses

To do a cross you have to lay down on the floor, put your arms behind the head, raising it together with your shoulders. Lift the right knee to the chest and straight left leg up to about 45 degree angle. Inspire and turn the upper body to the right in order to touch the right knee with the left elbow, hold in this position for three seconds. Repeat the exercise with the other leg.

Scissors

To do scissors stretch both legs, lift head and shoulders. Then lift the left leg up to about 90 degree angle grabbing your shin with your both hands. Lift the right leg up about 15 centimeters off the floor. Exhale and change the legs.

Body and leg lifts

To do this exercise you have to lay flat on your stomach with legs straight and arms extended above your head. Lift your body up with hands clasped together. Hold this position for as long as you can stand it and lower down.

Repeat all the exercises for twenty times four times a week for a great look and feel.

Also remember that also you have to select stomach exercises you will be really willing to complete and stick with to benefit from it. Bear in mind that your tummy will look tighter and you will look better if you combine exercising with overall weight loss plan as you will not be able to reduce fat only on the one part of your body just by exercising.

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement

As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills

When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention

One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension

If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy

Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol

Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.

Flats fishing around Cocoa Beach is a total blast! The fishing is great there pretty much all year. My preferred method of attack is wade fishing, but poling is also a productive method.

The major targeted species here is the Redfish. A strong fighter, and great on the table, Redfish are rulers of the flats.

For wading, all you really need is a pair of Flats Booties (don’t ever wade barefoot, you’ll be sorry!), a medium-light action saltwater rod and reel, and good pair of sunglasses.

A few safety precautions can make your outing more enjoyable. If you sunburn, then use cocoa butter, or some type of sunscreen that doesn’t repel fish. Wear your sunglasses. Reflected glare from the water can seriously damage your eyes, and you need to be able to see well into the water.

Watch out for other predators that might be fishing there as well, such as sharks, barracuda and bluefish. They can give you a nasty bite. If you suddenly see a lot of baitfish jumping very near you, leave the water immediately. They are being chased by something big and mean.

When wading, don’t pick your feet up, but slide them along the bottom. This kicks crabs and stingrays out of your way without them grabbing or stinging you, and keeps you from stepping on them (hence the booties). Lastly, watch out for Portuguese Man-O-Wars. They look like jellyfish, but they are very dangerous. Stay away from them.

If you get stung by one, leave the water immediately, and use baking soda and water to flush the sting. If the pain persists, get medical attention.

At times, redfish can be spooky. Sometimes it’s because the school has been over-worked by other anglers, or sometimes it’s because of a change in water temperature, or a front moving through, or any number of reasons. If the school bolts as soon as they see you, they’ve probably been over-worked. Find another school.

If they go off a short distance and settle down, try to approach again, and cast to outside edges of the school. I only cast to ‘tailing’ fish. They are feeding. Try to concentrate on these. Never chase a school. If, on the 3rd approach, they again scurry out of range, then let them be and find another school.

Cocoa Beach used to be known as the Sea Trout Capitol of the World back in the 60s, but commercial fishing almost wiped them out by the late 70s. In the 80s, commercial fishing was stopped and the Trout have made a great comeback. The Sea Trout here are a larger, landlocked sub-species of Sea Trout that do not migrate. 30 inch trout are not uncommon.

My favorite method for catching them is to use a noisy topwater lure just after sunrise. They usually attack it with abandon.

My next favorite quarry is the mighty Tarpon. Every April, until early October, tarpon move into the Cocoa Beach flats following schools of baitfish.

They run anywhere from 50 to 150 pounds, and nothing on the planet puts up more of a fight than a hooked tarpon! They are easy to locate. Just look for all the baitfish flying through the air, with the 6 foot silver fish right behind them.

Horse racing is a very exciting, very old sport. The combination of sight ( magnificent horses, human riding skil)l, sound (hooves touching earth, cheering crowds), and smell (horse and hay intermingled with freshly mown grass, exotic perfumes, and the aroma of food) is a feast for the senses.

And if you have a passion for gambling, you can make money out of this age-old recreational form. But before you can do that, know the types of races you can bet on, either online or on-tracks.

Flat Racing

As the name denotes, flat racing is conducted in a level racetrack at a specified distance. In the United Kingdom, turf tracks are generally used than the dirt and synthetic tracks used in North America.

Generally speaking, there are three distances in flat horse racing. The sprints, the middle distances, and the stayers races, all of which can range from five furlongs to two miles long.

If you want races that test the stamina and speed of the horse, as well as the riding skill of the jockey, then flat horse racing is for you.

National Hunt Racing

This type of horse racing generally requires horses to jump over fences and hurdles. Unlike flat racing, the horses need not be thoroughbreds and can come from many bloodlines.

Like flat racing, there are specific distances for National Hunt Racing. The chase is done in distances of 2-41/2 miles and over a minimum fences’ height of 41/2 feet. Hurdling is performed in lesser distances (2-31/2 miles) and lower fences’ height (31/2 feet) than the chase.

There is also a flat race in the National Hunt. It has a distance run of only 11/2-21/2 miles in level surfaces, which are popularly dubbed as bumper races.

In both types of races, millions are gambled online and on the race tracks. With their enduring popularity, flat racing and National Hunt Racing will continue to be a haven for professional and amateur punters.

Bets in Horse Racing in Great Britain

In these horse races, you can apply the many bet types (about 30) prevalent in the United Kingdom. This article will focus on defining the major bets for lack of space.

A “win bet” only earns you money if your horse wins the race while you win a “place bet” if your horse places a predetermined place or position. An “each-way bet” is a combination of the two.

A single bet is a wager on one selection only. Multiple bets (double, treble, and accumulator) are bets on two or more selections, all of which must win to earn profitable returns.

There are also full cover bets, full cover bets with singles, “if cash” bets, specialty bets and forecast bets. These are more complicated bets, which require deeper study and a more expansive experience.

If you are a novice player in horse racing, it is highly recommended that you stick to flat racing and simple bets. This is to ensure that your initiation into the world of horse gambling will be a pleasant surprise earning you better-than-expected profits rather than an unpleasant shock rendering you more than a few pounds poorer.

Basically, just enjoy the races and place your bets as prudently as you possibly can.

While you are a talented tennis player and you doing well on any type of court, your tennis shoes might play an equally critical role in winning you crucial matches. Many professional tennis players will tell you that tennis is all about maintaining your balance while you swing.

A good pair of tennis shoes will help you strike a perfect balance between the control of your shots and power. Hence, you should buy tennis footwear that perfectly matches not only with the anatomy of your feet but also with the surface you play on. That is why professional players use different tennis shoes on different tennis court surfaces such as hard, clay, grass and carpet.

Buying the right tennis footwear is crucial to your winning games. Ill-fitting shoes can result in blisters and even ankle & knee pain. Worst of all, they will fail you in your game. Hence, follow these tips on how to buy your tennis footwear which will be in sync of your feet and help you play your best tennis.

Know Your Foot Type:

You can visit a podiatrist to know your feet type or figure it out yourself at home too. For instance, if the impression of wet feet shows a crescent-shaped foot print with little of no footmark made by your arch, you have a supinated foot. Usually, your shoes tend to wear down faster on the lateral side than your big toe. Moreover, supinated feet are wider and require tennis shoes that offer additional room in the forefoot and toe box. Additionally, you should look for tennis footwear that can provide extra cushioning to compensate for the high arches.

You have pronated feet if your foot impression shows that it`s completely filled in. Due to your flat foot, your shoes tend to wear out before the lateral part. You tennis footwear should give you extra support. Find a pair that has additional stability on the medial side or go for shoes with a mid-cut model.

You have neutral feet if your footprint impression shows a moderate amount or arch. This is most versatile and ergonomically efficient toot type. This being the most coveted foot type, you can play tennis in almost any shoes.

Understand The Shoes Anatomy:

After knowing your foot type, try to understand the footwear`s anatomy. Try different pairs to see that you feel comfortable at the upper against the top of your foot. Also, make sure youy shoes have a durable toecap especially if you tend to drag your toe while you serve. Moreover, you should put special emphasis on extra material along the medial portion of the upper if you have a habit of hitting your forehand from an open stance.

While checking the insole of your tennis shoes, make sure it provides extra cushioning as it is the part where foot rests on. If you are one of those players who are fiercely aggressive on court and give their shoes a good pounding, the midsole of your tennis shoes will wear down faster and you will soon feel the need chuck out those pair and go for a new pair of tennis shoes.

The outsole affects the traction especially when you play on the clay or hard court. Those who play mostly on the hard court should look for tennis shoes with outsoles with a wide variation in the design to get the best traction.

Weigh You Options:

Ideally, you would like your tennis shoes to be as light as possible. However, tennis footwear is usually heavier than other running shoes for the simple reason that tennis shoes have extra cushions and durable outsoles that add to the weight of tennis footwear. Buy two different pairs – one with a lighter weight and the other with a heaver weight. Practice with the heavier weight so that when you play real matches with the lighter tennis shoes, you will feel more comfortable to zip around the court.