Wearing sandals with no socks, walking in bare feet, canoeing and wading in the mud or sand, all lead to cracked heels and feet. You take your feet for granted until they cause you pain. Then you are desperate to find someone to help you. Infection and the lack of sensitivity are the main dangers. Keeping your feet clean is obvious but it really helps. A number of soldiers come to see me for help with their aches and injuries. The last SAS training involved 3 weeks of exercises. One day recently they had to walk for 40 miles carrying over 70 lb (32 Kg) packs and a rifle. The latest qualifying training co-incided with the Tour de France. One soldier said to me that the cyclists would have cold baths, masseurs every night, calorie measured food intake and a host of support for drinks. The SAS trainees had to go to the canteen at night or eat army rations and expend about the same energy as the Tour de France cyclists.
It is obvious, but keep your feet clean and moisturise. We use light olive oil for massage, you could use it every day. On a trip take some alcohol hand gel, tweezers and a needle, remove any tiny splinters. Try the inner pith of citrus fruits if you have no gel. Grapefruit works particularly well. If my heels crack when I am away I use superglue, dribble a little on, let it dry then add a little more. An emery board or pumice stone keeps the dry skin smooth. The best foot cream that we have come across is:
Scholl, Cracked Heel Repair Cream. It is brilliant.
Find someone to give you a foot massage or reflexology. Practice yoga balance postures or simply balance on one foot when you are waiting for someone. There are 26 bones in each foot and 72,000 nerve endings. Your feet form a tripod between the big toe, the cuboid in the outer border and the calcaneus in the heel. Pain in one big toe can be caused by stubbing the toe or other damage. However numbness in the big toe can indicate nerve root entrapment. It could relate to the nerve that comes out below the 5th lumbar vertebra in your back. If you are local to Milton Keynes we can treat that problem with success in most cases
Someone said to me recently that I was the first person to give them a really deep foot massage. They called it an "X ray massage."
Bunions are formed when the big toes are damaged or the arches in your feet start to collapse. The big toe is pushed over into or under the other toes and you walk by rolling off the inside of your big toe not the front of it. If your piriformis muscles in the pelvis are short the feet will externally rotate. You develop the "Charlie Chaplin walk" which is inefficient. That can be cured by muscles energy techniques and piriformis stretches.
To test whether your arches still have some spring in them look at your feet when you are standing. Do they have arches or not? Then sit with your legs dangling. Is the arch higher or are they still flat? If the arch is higher you still have some spring in them. You can work on that and strengthen them. If the arches are still flat you will need orthotics to support them. Podiatrists call orthotics, orthoses (from the Greek, orthosis - making straight).
Monday 26 July 2010
Sunday 25 July 2010
Caeder Idris, Dolgellau, Mountain Navigation
Peter Cliff wrote a book called Mountain Navigation. In it he has a chapter called, "If Lost".
He writes, "The really bad one is where you don't even know which mountain you are on. In this case work your way downhill following streams, as these tend to lead eventually to habitation; and read this book again!" I have done that, but streams tend to follow the shortest route down. There is nothing worse than following a stream in icy conditions, only to find that it drops over a frozen precipice.
Normally you are temporarily not sure exactly where you are; well that happens to me sometimes. Here is some advice. Before you start look at your compass and lay it on your map. One of the scales will fit the map. It might even say 1:50000 or 1:25000. That tells you how many kilometres you intend to walk. If you are with others try Naismith's group rule. You will walk at 4 km and hour or 1 km in 15 minutes, plus 40 minutes for every 1,000 feet (300 metres) that you climb. Make the downhill sections 4 km an hour unless you are a fell runner. If you are really fit you might walk at 5 km an hour plus 30 minutes for every 300 metres climbed. Keep your breaks fairly short and take your compass bearings when you are somewhere sheltered, not when you are hanging onto your ice axe to avoid being blasted off your feet.
If you are not quite sure where you are take a compass bearing straight down a slope. Ask yourself, Where could this slope be on the map. Does the compass bearing fit the slope that we are on? In our case the bearing I wanted us to walk on went straight over a cliff. That indicated we were not quite in the right place.
Walk back to where you last knew you were. Have a close look at the features to see if you recognise them. Grazing sheep might just move. My daughter Zoe was not convinced by the assertion that the sheep were below us when we came across a slope.
Wear enough clothes especially a hat and gloves. I tried walking Caeder Idris in a gale and pouring rain wearing socks and sandals. That worked OK but the trousers did not work. most Rohan trousers are made of polamide which is nylon. It doesn't keep any heat in at all when it is wet. Goretex jackets need your body heat to push the moisture out through the fabric. If your hands are blue and your body heat has gone the Goretex doesn't work and you get wetter. It's best to wear a bit more. Many cases of hypothermia happen because people are dehydrated, and don't eat soon enough. We sometimes forget to drink enough when it is cold and wet.
He writes, "The really bad one is where you don't even know which mountain you are on. In this case work your way downhill following streams, as these tend to lead eventually to habitation; and read this book again!" I have done that, but streams tend to follow the shortest route down. There is nothing worse than following a stream in icy conditions, only to find that it drops over a frozen precipice.
Normally you are temporarily not sure exactly where you are; well that happens to me sometimes. Here is some advice. Before you start look at your compass and lay it on your map. One of the scales will fit the map. It might even say 1:50000 or 1:25000. That tells you how many kilometres you intend to walk. If you are with others try Naismith's group rule. You will walk at 4 km and hour or 1 km in 15 minutes, plus 40 minutes for every 1,000 feet (300 metres) that you climb. Make the downhill sections 4 km an hour unless you are a fell runner. If you are really fit you might walk at 5 km an hour plus 30 minutes for every 300 metres climbed. Keep your breaks fairly short and take your compass bearings when you are somewhere sheltered, not when you are hanging onto your ice axe to avoid being blasted off your feet.
If you are not quite sure where you are take a compass bearing straight down a slope. Ask yourself, Where could this slope be on the map. Does the compass bearing fit the slope that we are on? In our case the bearing I wanted us to walk on went straight over a cliff. That indicated we were not quite in the right place.
Walk back to where you last knew you were. Have a close look at the features to see if you recognise them. Grazing sheep might just move. My daughter Zoe was not convinced by the assertion that the sheep were below us when we came across a slope.
Wear enough clothes especially a hat and gloves. I tried walking Caeder Idris in a gale and pouring rain wearing socks and sandals. That worked OK but the trousers did not work. most Rohan trousers are made of polamide which is nylon. It doesn't keep any heat in at all when it is wet. Goretex jackets need your body heat to push the moisture out through the fabric. If your hands are blue and your body heat has gone the Goretex doesn't work and you get wetter. It's best to wear a bit more. Many cases of hypothermia happen because people are dehydrated, and don't eat soon enough. We sometimes forget to drink enough when it is cold and wet.
Wednesday 14 July 2010
Rheumatoid arthritis
Rheumatoid arthritis is an inflammatory condition in the blood circulation that damages synovial (fluid bearing) joints. It is different to osteo-arthritis in that it tends to affect the base of the thumbs on both sides. Osteo-arthritis affects weight bearing or joints that have been damaged in the past. It might only affect one side. During a flare up you could feel heat or swelling in some joints.
Some accepted causes are:
1) Auto-immunity - the body reacts to antigens in the bloodstream by forming immunoglobulins. Tests would include looking for an immunoglobulin that is specific to IgG. Immunoglobulins engulf bacteria, viruses, allergens and antigens. Antigens are protein substances that cause the immune system to react. Rheumatoid arthritis is an over reaction in which the immune system starts to inflame the synovial joints and break them down over a period of time. (Synovial means 'like an egg'. It refers to the slippery fluid that lubricates your joints).
Antigens might include undigested proteins that come through the walls of the gut into the bloodstream, (known as leaky gut syndrome). If you think about most of the reactive foods that cause intolerance they contain proteins. For instance egg whites, milk casein, wheat gluten, soya proteins, brazil nuts. Intolerance is different from allergy. If you had an allergy say to shellfish like prawns, coconuts or to peanuts you would react quickly in a matter of minutes to hours. Your lips might swell and feel numb. You might feel tingling, nausea. You might develop a skin rash or itchiness. The immunoglobulin reaction is often IgE related. Intolerance however takes longer to develop. The antigen in the food has to reach the bloodstream and lead to an immunoglobulin IgG reaction. That might take between 12 and 72 hours. You need to remember this if you are keeping a food diary. Examples might be a persistent cough due to a reaction to yeast or to hazelnuts or a reaction to white fish, carrots or garlic.
Avoiding one food at a time and keeping a diary
2) Genetic - some families have a disposition to inflammatory arthritis of which rheumatoid is one. Ankylosing spondylitis, scleroderma, lupus erythematosis, Reiter's syndrome, psoriatic arthritis are other examples. They are less common in under developed countries which might point to food allergies or environmental factors. Sexually transmitted diseases can lead to some forms of inflammatory arthritis.
3) Infections from bacteria, mycoplasma (bacteria without a cell wall), viruses, or fungi.
4) Major stress in your life or a sudden change of circumstances has a dramatic effect on your immune system. It can tip your body into a state of emergency. Stress management can help you combined with a course of acupuncture.
Conventional medical treatment is quite crude. It relies on masking the pain and suppressing the immune system with steroids. Steroids are the body's emergency drugs. They have a wonderful effect at first but are extremely hard to come off and cause unpleasant long-term side effects. It is better to find someone who will help you to examine possible allergens or infections.
For more information or specialist help with treating the disease refer to the Breakspear Medical Group Ltd.
http://www.breakspearmedical.com
If you want help with musculoskeletal effects and commonsense food approaches book with us for an appointment: info@johnperrott.com
Some accepted causes are:
1) Auto-immunity - the body reacts to antigens in the bloodstream by forming immunoglobulins. Tests would include looking for an immunoglobulin that is specific to IgG. Immunoglobulins engulf bacteria, viruses, allergens and antigens. Antigens are protein substances that cause the immune system to react. Rheumatoid arthritis is an over reaction in which the immune system starts to inflame the synovial joints and break them down over a period of time. (Synovial means 'like an egg'. It refers to the slippery fluid that lubricates your joints).
Antigens might include undigested proteins that come through the walls of the gut into the bloodstream, (known as leaky gut syndrome). If you think about most of the reactive foods that cause intolerance they contain proteins. For instance egg whites, milk casein, wheat gluten, soya proteins, brazil nuts. Intolerance is different from allergy. If you had an allergy say to shellfish like prawns, coconuts or to peanuts you would react quickly in a matter of minutes to hours. Your lips might swell and feel numb. You might feel tingling, nausea. You might develop a skin rash or itchiness. The immunoglobulin reaction is often IgE related. Intolerance however takes longer to develop. The antigen in the food has to reach the bloodstream and lead to an immunoglobulin IgG reaction. That might take between 12 and 72 hours. You need to remember this if you are keeping a food diary. Examples might be a persistent cough due to a reaction to yeast or to hazelnuts or a reaction to white fish, carrots or garlic.
Avoiding one food at a time and keeping a diary
2) Genetic - some families have a disposition to inflammatory arthritis of which rheumatoid is one. Ankylosing spondylitis, scleroderma, lupus erythematosis, Reiter's syndrome, psoriatic arthritis are other examples. They are less common in under developed countries which might point to food allergies or environmental factors. Sexually transmitted diseases can lead to some forms of inflammatory arthritis.
3) Infections from bacteria, mycoplasma (bacteria without a cell wall), viruses, or fungi.
4) Major stress in your life or a sudden change of circumstances has a dramatic effect on your immune system. It can tip your body into a state of emergency. Stress management can help you combined with a course of acupuncture.
Conventional medical treatment is quite crude. It relies on masking the pain and suppressing the immune system with steroids. Steroids are the body's emergency drugs. They have a wonderful effect at first but are extremely hard to come off and cause unpleasant long-term side effects. It is better to find someone who will help you to examine possible allergens or infections.
For more information or specialist help with treating the disease refer to the Breakspear Medical Group Ltd.
http://www.breakspearmedical.com
If you want help with musculoskeletal effects and commonsense food approaches book with us for an appointment: info@johnperrott.com
Friday 2 July 2010
Dervla Murphy, Madam Guyon, Richard Bach,Esther Ranzom
Have you ever wondered what motivates you? Do goals fire you into action? Do you lay out your list of tasks for the day and steadily work through them? Can you picture yourself completing all of those tasks?
Our daughter Zoe has just off to Portugal having won yet another prize at work. Whatever goal they set her she exceeds it. She organises her time and her team to achieve the most they can in a day with the most amount of fun and reward thrown in. Earning money can be very appealing not for what it is, but for the opportunities it gives. Too many people have been deluded into pursuing things that money cannot buy. In Dervla Murphy's book, Silverland she quotes a Buryat friend called Todo (p.162), "People forget now what has been known for thousands of years. It's good to have enough money, bad and dangerous to have too much. Very rich people are not free; they live in their own sort of Gulag.
On the other hand there are those of us who dream. We create something in our heads that when the ingredients are combined gives a moment of perfection. Some of us are fortunate to look back to a happy childhood and try to recreate what it is we had. Others of us look forward to a future of security and safety. The past has gone, we can do nothing about it. The future is all we have. The present has not fulfilled our dream.
I live somewhere in-between; I dream, but not big dreams. There are moments in the day that I think, this is a dream come true. It might be on my yoga mat holding an asana that I had never held before. It might be soaking up the warmth of the sun with friends and family, surrounded by beautiful colours. It might be a serendipitous discovery of something knew, an insight or revelation that comes to me. It might be a feeling in the body of strength and energy. Once I was paddling to the Old Man of Hoy with my friend Chris. I looked at his blonde hair, like a Vikings. Behind his yellow boat the 1100 foot sandstone cliffs rose out of the deep water glinting in the sunlight. A black fin cut through the surface between our boats.
We rose and fell on the huge sea like tiny corks. It put me completely into awe like a dream. All we could do was to keep on paddling by the seat of our pants, allowed for a few hours into this magnificent world untamed by mankind.
What is it that you dream? Richard Bach said in, The Gift of Wings, "I never knew anyone who having held onto a dream and worked towards its fulfilment has not one day found that dream to come true." That might be hard to digest for those of us who lack opportunities in life, but how many of us turn down opportunities when they come. Esther Ranzom always finds a way to give, to help others when they need it. But she also believes that when an opportunity comes your way you take it. I find that if you have a hunch to train in something, to educate yourself along a line that interests you, one day you will be presented with an opportunity to explore and use all that you have spent years learning.
In many things you appear to fail, or not yet succeed, depending on whether you are a half cup empty person or a half cup full person. Yet nothing of what you have attempted will be wasted if you hold onto it.
The mystic Madam Guyon was locked away for a time but she could still look upwards to the stars. Her view was not limited by her walls. "Two prisoners looked through the prison bars. One saw the earth, the other saw the stars. " What do you see?
Our daughter Zoe has just off to Portugal having won yet another prize at work. Whatever goal they set her she exceeds it. She organises her time and her team to achieve the most they can in a day with the most amount of fun and reward thrown in. Earning money can be very appealing not for what it is, but for the opportunities it gives. Too many people have been deluded into pursuing things that money cannot buy. In Dervla Murphy's book, Silverland she quotes a Buryat friend called Todo (p.162), "People forget now what has been known for thousands of years. It's good to have enough money, bad and dangerous to have too much. Very rich people are not free; they live in their own sort of Gulag.
On the other hand there are those of us who dream. We create something in our heads that when the ingredients are combined gives a moment of perfection. Some of us are fortunate to look back to a happy childhood and try to recreate what it is we had. Others of us look forward to a future of security and safety. The past has gone, we can do nothing about it. The future is all we have. The present has not fulfilled our dream.
I live somewhere in-between; I dream, but not big dreams. There are moments in the day that I think, this is a dream come true. It might be on my yoga mat holding an asana that I had never held before. It might be soaking up the warmth of the sun with friends and family, surrounded by beautiful colours. It might be a serendipitous discovery of something knew, an insight or revelation that comes to me. It might be a feeling in the body of strength and energy. Once I was paddling to the Old Man of Hoy with my friend Chris. I looked at his blonde hair, like a Vikings. Behind his yellow boat the 1100 foot sandstone cliffs rose out of the deep water glinting in the sunlight. A black fin cut through the surface between our boats.
We rose and fell on the huge sea like tiny corks. It put me completely into awe like a dream. All we could do was to keep on paddling by the seat of our pants, allowed for a few hours into this magnificent world untamed by mankind.
What is it that you dream? Richard Bach said in, The Gift of Wings, "I never knew anyone who having held onto a dream and worked towards its fulfilment has not one day found that dream to come true." That might be hard to digest for those of us who lack opportunities in life, but how many of us turn down opportunities when they come. Esther Ranzom always finds a way to give, to help others when they need it. But she also believes that when an opportunity comes your way you take it. I find that if you have a hunch to train in something, to educate yourself along a line that interests you, one day you will be presented with an opportunity to explore and use all that you have spent years learning.
In many things you appear to fail, or not yet succeed, depending on whether you are a half cup empty person or a half cup full person. Yet nothing of what you have attempted will be wasted if you hold onto it.
The mystic Madam Guyon was locked away for a time but she could still look upwards to the stars. Her view was not limited by her walls. "Two prisoners looked through the prison bars. One saw the earth, the other saw the stars. " What do you see?
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