A plantar wart is a flat, rough, hard lump on the bottom of your foot. Plantar warts are most common in children and young adults, but anyone can get them. You may have a plantar wart for a few months or years.
What causes plantar warts?
Plantar warts are caused by a germ called human papillomavirus or HPV. HPV can enter the skin through cuts or scratches on the plantar area (bottom) of the foot. The virus infects the skin and causes some of the skin cells to grow too fast. This thick overgrowth of skin cells makes a plantar wart. Picking or scratching the wart may cause the virus to spread.
What are the signs and symptoms of plantar warts?
A plantar wart may be gray, brown, or the same color as your skin. It usually has blood vessels on it that look like tiny dark dots. You may have one plantar wart or a cluster of them. Your plantar wart may start small, but can grow larger.
A plantar wart often appears flat on the bottom of your foot. A plantar wart can grow deep into the skin and may cause pain when walking or standing. It may feel like a small rock in your shoe when you stand on it.
How are plantar warts treated?
Since many warts disappear in time, you may wait for your wart to go away. You may try using over-the-counter (OTC) wart medicine bought at a drug or grocery store. Your OTC wart medicine may come as a liquid, gel, or medicine pad. Always read label instructions carefully before using OTC wart medicine. Some people keep their wart covered with duct tape or adhesive tape to try to make it go away. If your wart is painful or does not go away, you may need to receive treatments from our doctor.
The most effective way is surgically remove warts. Before surgery, our doctor will give you skin numbing medicine. During surgery, our doctor may cut away the wart tissue with a scalpel (surgery knife). Then your caregiver may burn the wart and its blood vessels with an electric needle. Electricity goes into the needle to heat it, but does not go into your body.
Call (+65) 80859224 (24 Hours) Now to remove plantar warts today.
A good running technique teaches you the best way to run in order to minimise the risk of injury and improve running efficiency.
Every runner has his or her own unique style, and there are no rigid rules that you must follow. But there are guidelines you can follow that will improve your running style.
A good running technique helps with the following.
Economical running. Having a good running technique can make running more energy-efficient by minimising unnecessary movement. You want all your energy to produce straight ahead movement, not a side-to-side motion.
Minimising the chance of injury. When you run, your forward foot hits the ground with a force greater than your body weight. Using the correct running technique and appropriate footwear can help to reduce the landing force and therefore the stress on your bones and muscles, minimising the chance of injury.
Running Technique
Correct running technique
The most important concept is to “run tall” – keep a good upright posture when running – and stay relaxed. Consider the following points when assessing your running technique.
Head
Hold your chin up, with your eyes focused forward to a point on the ground about 20 to 30 metres away. Imagine a string tied to the top of your head pulling your body upwards.
Shoulders
Your shoulders should be square and level. Don’t round your shoulders or swing them forwards or backwards.
Arms
Keep your elbows bent at approximately 90 degrees (right angles), keeping your forearms roughly parallel to the ground. Your arms should swing freely in a general forwards/backwards motion not a circle or a straight line.
Hands
Hold your hands in a relaxed fist with the thumb resting on the forefinger.
Torso
Your torso should be straight, with your chest up and plenty of room for proper breathing. Don’t lean forwards, backwards or slouch, as these postures can interfere with your running mechanics and possibly cause a lower back injury.
Hips
Keep your hips facing forward with no sideways movement and hold them level horizontally.
Legs
Your leg action should be relaxed and feel natural.
Feet
Feet should point straight ahead and land directly under your hips.
The amount and type of food you eat has a major influence on your health. Eating a well-balanced diet can reduce your risk of various diseases as well as help you to maintain a healthy weight.
There are certain times when it can be particularly important to make sure you’re following a healthy diet – for instance, if you want to lose excess weight or if you’re watching what you eat because you’re pregnant. However, it’s important to eat a healthy diet throughout your life, no matter what age you are – there’s never a bad time to make some changes and improve your eating habits.
Why is healthy eating important?
A balanced diet
Getting the balance right
Improving your diet
Making changes
Why is healthy eating important?
There is good evidence that eating a healthy diet can reduce your risk of obesity and illnesses such as diabetes, heart disease, stroke, osteoporosis and some types of cancer.
The food you eat contains several different types of nutrients, which are all required for the many vital processes in your body. Key nutrients in your diet include the following.
Carbohydrates – these provide you with energy.
Proteins – these are another source of energy and essential for the growth and repair of all tissues in your body.
Fats – these are a very concentrated source of energy and also have a number of other roles, including helping to transport essential vitamins around your body.
Vitamins and minerals – there are many different vitamins and minerals, which are all important to keep your body healthy and functioning.
Another important element of your diet is fibre. Fibre isn’t classed as a nutrient, but it’s essential to keep your digestive system healthy and certain types of fibre can help to control your blood cholesterol levels.
A balanced diet
You need to eat a range of foods to get all of the nutrients and fibre your body needs. The five main food groups are:
starchy foods including bread, pasta, rice and potatoes
fruit and vegetables
milk and other dairy foods
meat, fish, eggs, beans and other non-dairy sources of protein
foods high in fat or sugar
Eating the right balance of foods from these groups will make sure your body gets all it needs to stay healthy.
The image below shows proportionately how much food you should eat from each of the different groups to enjoy a balanced and healthy diet. This includes everything you eat during the day, including snacks. You don’t have to give up the less healthy foods you like, just adjust the amount of them you eat in proportion to the amount of healthy foods in your diet.
Healthy Diet Pyramid
Getting the balance right
Starchy foods
Starchy foods contain energy in the form of carbohydrates, and release this energy slowly throughout the day. You should eat starchy foods as your main source of energy.
Starchy foods include bread, pasta, cereals, rice and potatoes. Choose wholegrain or wholemeal varieties where possible, and brown rice, as they are particularly high in fibre.
Fruit and vegetables
Fruit and vegetables are good sources of many nutrients, in particular vitamins, minerals and fibre. Aim to eat at least five portions of fruit and vegetables each day. Your five portions don’t all have to be fresh – dried, frozen, tinned, and juiced fruit and vegetables count too.
Milk and other dairy foods
Milk and dairy products such as cheese and yoghurt are important sources of protein, calcium and vitamins.
Choose lower-fat options such as semi-skimmed or skimmed milk and low-fat yogurts.
Some dairy foods, such as butter and cream, have a high fat content so you should eat these in much smaller amounts.
Meat, fish, eggs, beans and other non-dairy sources of protein
Meat, fish and alternatives, such as beans, pulses, eggs and nuts are all important non-dairy sources of protein.
Try to eat two portions of fish a week (one portion is about 140g). One of these portions should be oily fish, such as mackerel, salmon or pilchards. Oily fish is particularly rich in long chain omega 3 fatty acids, which can help prevent heart disease.
Some types of meat are high in fat, so always cut off any extra fat and skin. Grill, bake or poach meat and fish rather than fry it. Try to limit the amount of processed meat you eat (such as sausages and beef burgers) as these foods often contain a lot of fat and may increase your risk of bowel cancer.
Foods high in fat and sugar
Fat is an important part of your diet but you don’t need very much. Try to eat less fat overall, but remember that the type of fat you eat is also important. Try to replace foods that are high in saturated (bad) fats such as butter, pastries and cheese with foods that are rich in unsaturated (good) fats such as avocado and olive oil.
Sugary foods such as sweets and biscuits provide you with energy but not many nutrients. Eating sugary foods can cause tooth decay and gum disease, so try to limit the amount you eat.
Improving your diet
Aim to eat three balanced meals a day with healthy snacks in between if you need them. Breakfast is important so don’t skip it, especially if you’re trying to lose weight.
Generally, if you want to improve your diet there are certain foods you should aim to eat more of and others that you should eat less of. Some examples are listed below.
Eat more:
fruit and vegetables
foods high in fibre, such as wholegrain bread, beans, pulses, potatoes with the skins on
low-fat dairy products, such as semi-skimmed milk, low-fat cheese and yoghurt
starchy foods, such as wholemeal rice, pasta and bread
Eat less:
processed meat products, such as sausages, salami, meat pies and burgers – replace these with lean meat with the skin and fat removed
foods high in salt, such as crisps and processed foods such as ready meals and sauces
sugary foods and drinks, such as fizzy drinks, sweets and biscuits
high-fat foods, such as cream, butter, and cakes
Making changes
Changing your eating habits should be a gradual process. Don’t be tempted to make drastic changes overnight or fall into the trap of making common dieting mistakes. Small, day-to-day changes will have a much bigger and more long-lasting effect.
If you’re having trouble making changes to your diet or you’re worried that you’re not getting all of the nutrients you need, talk to your GP. He or she may be able to give you some practical advice or refer you to a dietitian who can help you further.
Gout is a rheumatic condition that predominantly affects middle-aged men. It is ten times more common in men than in women. The most common site for an attack of gout is the joint at the base of the big toe. An acute attack of gout can be extremely painful.
Cause of gout
Gout is caused by a build-up of uric acid in the blood. This results in the formation of sodium urate crystals in the joints. Uric acid itself if a by-product of the breakdown of certain types of waste products. In the vast majority of people, it is eliminated from the body during urination. However, among those who are susceptible to gout, the uric acid builds up in the bloodstream and deposits itself in crystal form in the joints. The crystals cause irritation within the joint giving rise to the acute inflammation we recognise as gout.
Inflamed Gout Toe
Diagnosis of Gout
Diagnosis of gout involves inserting a needle into the affected joint and drawing a sample of the fluid that lubricates the joint (called synovial fluid). The fluid is then analyzed under a microscope to determine if uric acid crystals are present and if a blood test (uric acid) is required.
Treatment for Gout
Self-help
There are a number of steps you can take to reduce the pain and swelling of a gout attack. Left untreated, attacks of gout may become more frequent and last for longer.
Raise and rest your joint. You shouldn’t do any vigorous physical activity. Sometimes your doctor may give you a splint to wear to stop you moving your joint.
Keep your joint cool and don’t cover it. Apply ice wrapped in a towel to your joint for about 20 minutes to help reduce swelling. You shouldn’t apply ice directly to your skin as it can damage your skin. If you need to repeat this, let your joint return to its normal temperature first.
Medicines
There are some medicines your doctor can prescribe to help ease the pain and swelling of an attack of gout.
Non-steroidal anti-inflammatory drugs (NSAIDs), may relieve pain and inflammation. If you have a heart condition, high blood pressure, kidney disease, lung disease or if you’re over 65, these medicines may be harmful so you should talk to your doctor about taking them.
Alternatively, your doctor may recommend a steroid injection if you have gout in a large joint (such as your knee).
If you have repeat attacks of gout, there are medicines you can take to help to prevent it.
Prevention of gout
Identifying anything that brings on an attack of gout and not doing these things is very important.
For example, you:
shouldn’t eat foods that are very high in purines, such as liver, kidney and seafood (especially oily fish such as mackerel, sardines and anchovies), and certain vegetables (asparagus, cauliflower, lentils, mushrooms, oatmeal and spinach) – ask your doctor or a dietician for more advice
shouldn’t drink too much alcohol – especially beer, stout, port and fortified wines
should eat a well-balanced diet and do regular physical activity to lose excess weight
This factsheet is for people who wear compression stockings, or who would like information about them. We are not selling this product.
Compression stockings help maintain circulation in the leg veins and reduce leg swelling. They are used to treat leg ulcers and varicose veins, and to help reduce the risk of blood clots forming in the veins of the legs (deep vein thrombosis, DVT).
About compression stockings
How do compression stockings work?
Wearing compression stockings
How to put on compression stockings
Caring for your compression stockings
About compression stockings
Compression stockings (also called graduated compression stockings) can be used to prevent as well as treat a number of conditions that affect the circulation in your body.
DVT. This is a blood clot in a deep vein, usually in the leg. If the blood clot breaks loose, it can travel to your lungs and block a blood vessel there (this is known as a pulmonary embolism).
Varicose veins. These are swollen veins that lie under your skin (superficial veins) that look lumpy and dark blue or purple through your skin. They usually affect your legs, particularly your calf and sometimes your thigh, and are caused by damaged valves in your veins.
Venous leg ulcers. These are areas of skin loss (lesions) usually near your ankle. They are caused by problems with the valves in your leg veins.
Fluid build-up in your legs (oedema). This can be caused by problems with the veins in your legs and can also occur during pregnancy.
Compression Stocking
How do compression stockings work?
Compression stockings work by putting pressure on the veins in your leg. They are called graduated compression stockings because the pressure is greatest at your ankle and reduces further up your leg. When you walk or exercise your legs, compression stockings help the natural pump mechanism of the muscles in your leg to improve your circulation.
Compression stockings are available in several sizes and lengths. They are also available with different strengths of compression; class one to three. Class one stockings apply the least amount of pressure and class three stockings apply a much higher pressure. Your GP will advise which strength is appropriate for you.
Wearing compression stockings
For them to be effective, you need to wear your stockings constantly during the day. Usually you should take them off before you go to sleep, but your doctor may advise you to wear the stockings at night. Take them off every day to wash your legs and check the condition of your skin.
When checking your skin you need to look out for:
sore marks at the top of your legs
blisters or discolouration, especially on your heels or ankle bones
If you spot any of these signs, or if you’re worried, don’t put your stockings back on and talk to your GP.
Take care to prevent your skin becoming dry by applying an emulsifying cream to your legs. Your GP can recommend creams that are appropriate for you.
How to put on compression stockings
There are different lengths of compression stockings that fit your leg differently.
Knee-high stockings – these should sit below your knee.
Thigh-high stockings – the top of the stocking rests below your buttocks.
Waist-high tights – the body part of the stockings rests on your waist and the seams run vertically up the front of the garment.
Compression stockings are tighter at the foot than higher up the leg. They are difficult to put on and take off so you may need someone to help you with this. You will need to:
insert your hand into the stocking as far as the heel pocket and turn the stocking inside out
carefully slip your foot into the foot portion and ease the stocking over your heel – make sure your heel is centred in the heel pocket
bring the rest of the stocking over your heel and up around your ankle and calf – don’t pull the stocking, instead use the palms of your hands to gently massage the stocking up your leg
smooth out any creases and never roll down your stockings while wearing them – this can affect how well they work and may restrict blood flow through your legs
To help blood flow in your legs, don’t sit or stand still, or lie in bed for long periods. Take regular walks around the house and do gentle foot and ankle exercises when sitting down.
Caring for your compression stockings
You may need to wear your stockings for several weeks so it’s important that you take care of them and wash them regularly. Make sure you have a spare set to wear while the others are being washed.
Always ask your GP or nurse for advice and follow the manufacturer’s instructions that come with your compression stockings.
Typical care instructions are:
machine or hand-washing in warm water, at a maximum of 40°C, every two to three days
not wringing the stockings as this may damage them
letting them dry naturally as the heat from a tumble dryer may damage the elastic
