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Podiatrist shares pain-inducing mistakes we're making when wearing high heels

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Podiatrist shares pain-inducing mistakes we're making when wearing high heels

Emily claims we're all making three mistakes when wearing high heels

Emily claims we're all making three mistakes when wearing high heels© Getty Images

  • Track or racing events, corporate lifestyles, and day-to-day office life can leave women in pain and discomfort after wearing heels for hours on end, but with many unwilling to give up their heads for heights, a leading sports podiatrist, Emily Braidwood, has developed a style-savvy, pain-reducing solution. 
  • Emily (who has worked with Olympians, the top 200 women’s tennis players, and is the Women’s Tennis Association's Podiatric Medical Advisor to boot) came up with the idea on her wedding day. 

Since then and after tirelessly researching the underlying cause of high heel-related foot pain, she launched her secret weapon. Step forward Emily’s insole innovation – the Emily Braidwood Medigel – an offering that promises to treat pain before it begins, while fusing fashion and function every step of the way in the form of science-backed 'footbeds' that save heel-wearers discomfort and potential damage as they go.

 

  • The insoles cushion the foot using 'cushioning pod technology' while providing muscle support to stop rolling ankles and burning in the balls of the feet. This technology provides “infinite rebounding comfort in the forefoot,” says Emily, with testing revealing the onset of burning pain took 10 times longer to occur and the intensity of pain was reduced by 70 percent. The next day pain was also reduced by an average of 70 percent.

 

Skin-stickable, the insoles can also be used for barefoot sports (such as Pilates, Yoga, Barre, Martial Arts, or Dance) and are removable and reusable, easily transferrable from shoe to shoe, making them perfect for those on the move. Her offering also blends seamlessly into any style of shoe (including mules, sandals, open-toe shoes, boots, wedges, and stilettos).

  • “Following extensive research, I identified that eight out of ten people naturally roll out in a heel over 4cm high, which explains the ineffectiveness of simple gel pads and arch support in heels, as well as the reason why our heels wear out laterally.” She continued: “What I discovered was that we actually need to wedge the outside of the foot to support the ankle stabilising muscles, preventing overuse and subsequent fatigue.”

After five years of meticulous development and testing, the EB insole range launched with a patented design developed to provide a balanced support system to minimise the muscle overuse that leads to fatigue, compensation, and ultimately pain and injury, with users of the product quite literally, head over heels.

  • One commented: “These make my shoes so much more comfortable, I honestly can't believe it,' while another said: “OMG... Where have these been all my life? All I can say is thank you!’ Find stockists here.
  • Three mistakes Emily says you need to avoid when wearing heels:
  • 1) HIGH ALERT: there’s a point when the foot will roll out if a heel is too high. Avoid this ‘tipping point’ by choosing shoes with a lower heel that allows your calf muscles to engage and the foot to remain as stable as possible (this will help reduce pain as you go).

 

2) TIGHT SPOT: avoid choosing shoes that are too tight, or that pinch your toes, as this will lead to discomfort during a long day ahead. Look for shoes with a good space in the toe area (a square toe shape is great for this) and avoid shoes made with firmer materials, as these can cause friction against the skin.

 

3) HEAD FOR HEIGHTS: most people don’t show their feet enough TLC after wearing heels and it’s important to rectify a day of wearing heels. Stretching both your feet and calf muscles can really help alleviate any pain or discomfort. Try a downward dog yoga position or sit in a figure of four (with one ankle over the opposite knee). 

  • Story by Emma Rowbottom : Mirror: 

9 things you need to know before getting acrylic nails

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9 things you need to know before getting acrylic nails

  • I’ve always wanted to be that woman that, who, to paraphrase Swizz Beatz, has her hair done, nails done, everything did. But I've also always been aware of the grim stories that can come with getting acrylic nails, so have long shied away from the salon and getting I-have-my-life-together nails.

Until one day I just did it on a whim, and I have to be honest, I was beyond happy with the results. I opted for a bit of length in a squoval nail shape, to ease me into the world of acrylics and guess what? It really wasn’t as scary as I thought it would be.

  • The upkeep is minimal, but necessary, especially if you want your mani to last and your nails underneath to stay healthy. When you don’t have acrylics, small things that you should do for healthy nails become a necessity, like wearing gloves when you’re cleaning the flat, and keeping your hands and nails moisturised.
  • Want #nailfie-worthy talons? You’re going to have to keep cuticle oil and hand lotion in your bag and on your bedside table.

If you're considering taking the plunge, here's absolutely everything you need to know before, during and after getting acrylics. There are so many colours to choose from (I'm a sucker for neon nails) and when you’ve picked the perfect shade, you’ll have a field day selecting the cutest shape and nail art.

Follow the steps below, and I promise your manicure won't end up as a viral salon horror story.

 

Before your acrylic nail appointment...

1. Prep work is everything

  • It’s all well and good wanting acrylic nails but first, you need to make sure your actual nails can handle them. If you nails are brittle or weak then you need to get them back to optimal health before going near acrylics. 

Ama Quashie, session manicurist and founder of AMA the salon, suggests jojoba oil as a natural strengthener. “Often a lot of nail strengtheners will have formaldehyde in them,” she warns. “A completely natural nail strengthener is jojoba oil – it's one of the only oils that the nail fully absorbs.”

2. Do your research

  • Did you know there are a million different options for false nails? Ok maybe not a million, but there's definitely a lot. 

Do you want powder dip, gel acrylics or sculptured nails? Salons usually offer one of these types of false nails, so if you’re set on a specific formula/application, be sure to check the salon menu prior to booking.

3. Decide on Nail Art - (Do your research part 2)

  • So, to the uninitiated you may see all these fabulous designs and assume a great salon would have great nail art, right? Not always. Many salons have limited nail art options, if you want a really snazzy design look on salons' Instagrams to see what level of art they offer.
  • Nail art will usually need to be booked in advance, if it's a complicated design you've spotted on their page, it's best to book in with the individual who did that design – not everyone in one salon will have the same skill level. 

4. Check the instruments

  • Sounds obvious, but it’s so important to make sure that the tools that your nail tech is using are sterilised before you start your appointment. Unsterilised tools can lead to nasty infections – which is not only a bit grim, but will also ruin the overall look of your manicure. 

5. Don’t skip the manicure side

  • The significance of the manicure side of your appointment is two fold. Firstly, acrylics can’t stick to the cuticle, so if you don’t get them taken care of your brand new nails won’t last as long before they need redoing. Secondly, it looks so much neater. That’s all.

6. Decide on your shape and length

  • This is the most fun part of the appointment, along with choosing the colour. If you’re a complete newbie to nail shapes I’d opt for oval, because it’s the most classic shape. Then you need to decide on the length.
  • Now, you might be tempted to go long but trust me, if this is your first time you will regret this – it’s much smarter to start short as you get used to having fancy nails, then get them filled in as they grow longer. 

7. Take care

  • So now you have your shiny new nails, it’s time to protect them from getting completely wrecked by day-to-day life. We're always going to have to do the boring stuff like clean the shower and wash the dishes (ugh). So whenever you’re using any cleaning products, especially ones that contain bleach, make sure to wear gloves as they'll prevent the chemicals from messing with your mani. 

8. Moisturise

  • Nails, meet your new best friend, cuticle oil. “Use cuticle oil religiously. Have a mini bottle in your handbag and apply as and when you have a spare moment, or if your nails look particularly dry,” advises Ama. This will keep your nails strong and the skin around them healthy. 

9. Remove and rebalance with care

  • A lot of the damage associated with acrylics happens because of improper removal. Many salons have been known to use drills to file the acrylic off, but this will also remove layers of your own nail. Instead,
  • it's best to soak each nail in acetone for 30 minutes, this breaks down the acrylic so that it can be removed without causing long-term damage to your nails.
  • Story by Keeks Reid  • Cosmopolitan

This is How Long You Should Rest Between Sets, Whatever Your Training Goal

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This is How Long You Should Rest Between Sets, Whatever Your Training Goal

  • For a lot of people a rest period means endlessly doom scrolling on their phones, but it really shouldn't. In fact, according to research, what you do during your rest periods could be just as important as your rep and set prescriptions, and by cutting rest short you could be leaving gains on the table.

But how long should you be resting between sets? Below we break down the research so you can decide exactly just how long your recoveries should be.

gettyimages-1355109543

gettyimages-1355109543© AzmanJaka - Getty Images

How Long Should I Rest Between Sets: For Hypertrophy (Muscle Gain)

  • The general consensus is that for hypertrophy we should be resting at least two minutes. In a study published in the Journal of Strength and Conditioning Research comparing one minute to three-minutes rest, it was found that when testing one-rep max, there were greater improvements in the longer rest group. The study also found greater increases in muscle thickness in the group that took longer rests. 

New evidence published in the same journal found that you should also pay attention to your performance during your sets to gauge how much rest to take. On this concept, researcher Dr. Milo Wolf claims that we should aim for two-minutes rest, and adds that 'If you're not resting for long enough between two sets and the performance of that next set takes a big hit, there's a chance that set became less effective for muscle growth.'

 

 

'As a rule of thumb, rest for at least two minutes between sets,' says Wolf. 'Rest long enough to get a solid performance on your next set. Generally if you only see a drop of one or a few reps on the next set, it's a good sign you've rested for long enough.' 

  • For beginners, two minutes would likely be sufficient however more may be needed. From the current evidence we have available for muscle gains, we can't yet give a definitive answer, however you can aim for: 

For muscle gain at least 2 minutes rest is most beneficial. However, tailor this advice to suit your needs and performance during sets.

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gettyimages-1333902141© Cavan Images - Getty Images

 

How Long Should I Rest Between Sets: For Strength & Power

  • It seems that for strength improvements, we could all be resting a little longer. Especially for our big compound lifts. A review published by Sports Medicine revealed how multiple studies have supported three-to-five minutes rest as being superior to shorter rest times.

 

 

Beginners may not necessarily be lifting the heavier weights necessary for longer rests, although longer rests wouldn't necessarily hurt progress if strength and power is the goal.

 

For strength gains, a prescription of 3-5 minutes is most beneficial. 

 
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gettyimages-1002674224© simonkr - Getty Images

 

How Long Should I Rest Between Sets: For Muscular Endurance

 

For muscular endurance the research is a little less clear. However, from the evidence we have a available it seems that the rest times can be shorter. Research has concluded that training with short-rest intervals (e.g. 20 seconds to one minute) resulted in better performance during a high-intensity cycle test.

 

These findings support the use of shorter rest intervals for improvements in muscular endurance.

 

This makes sense if you are using circuit like training with shorter rest times and lower weights with higher reps.

 

For muscular endurance, 20 seconds to 1 minute is most beneficial.

  • Story by Kate Neudecker: Mens Health UK

Running could be just as effective at treating depression as medication, scientists find

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Running could be just as effective at treating depression as medication, scientists find

Running has grown popular as a form of exercise to help come with mental illnesses

Running has grown popular as a form of exercise to help come with mental illnesses© Andrew Malone from Flickr Image

Running could be just as effective at treating depression as medication, a breakthrough study has suggested in findings that could radically alter the way patients are treated.

  • Researchers also found that running showed more benefits to an individual’s physical health than antidepressants, which had a slightly negative effect over time.

Despite this, the study found that adherence to running was lower than to medication, meaning more participants found it easier to follow a medical protocol than a fitness regime.

  • The study compared the effects of antidepressants with running for anxiety, depression, and overall health in over 140 patients.

The research found that while both have the same benefits for mental health, a 16-week course of running over the same period scored higher in terms of physical health improvement, whereas antidepressants lead to a slightly worse physical condition.

  • Scientists, including Brenda Penninx from VU, also found that the drop-out rate was much higher in the group that initially chose exercise.

The yet-to-be peer-reviewed findings were presented recently at the 36th ECNP Congress in Barcelona.

  • In the study, patients were offered a choice of treatment of either antidepressants for 16 weeks, or group-based running therapy for 16 weeks.

 

 

Forty-five of the participants chose antidepressants while 96 participated in running that included aiming for two to three closely supervised 45-minute group sessions per week for the same period.

 

  • Researchers say members of the group who chose antidepressants were slightly more depressed than the members of the group that chose to take running.

 

“This study gave anxious and depressed people a real-life choice, medication or exercise. Interestingly, the majority opted for exercise, which led to the numbers in the running group being larger than in the medication group,” Dr Penninx said.

 

  • Antidepressant treatment required patients to adhere to their prescribed medication, and was not found to directly impact daily behaviors.

 

However, exercise was found to also address sedentary lifestyles often found in patients with depressive and anxiety disorders by encouraging them to go outside, set personal goals, improve their fitness, and participate in a group activity.

  • But researchers also found that adherence to protocol was lower in the running group than in the antidepressant group, despite the initial preference for running over antidepressants.

 

While at the end of the trial, about half the number of participants in both groups showed improvement in depression and anxiety, the running group also had improvements in physical health markers like blood pressure, heart function, and weight.

 

 

The antidepressant group, on the other hand, showed slight deterioration in these metabolic markers, the study noted.

 

  • “Antidepressants generally had a worse impact on body weight, heart rate variability, and blood pressure, whereas running therapy led to improved effects on general fitness and heart rate for instance,” Dr Penninx said.

 

While antidepressants have been found to be safe and effective, working for most people, scientists call for extending the treatment arsenal by implementing exercise therapy.

  • “Telling patients to go run is not enough. Changing physical activity behavior will require adequate supervision and encouragement as we did by implementing exercise therapy in a mental health care institution,” Dr Pennix added.

  • Story by Vishwam Sankaran  •The Independent

Manicurists Share Their Top Tips For Growing Stronger Nails Without Giving Up On Those Gel Manis

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Manicurists Share Their Top Tips For Growing Stronger Nails Without Giving Up On Those Gel Manis

 

Opening parcels, improper removal of gels, certain medications and an unbalanced diet can all contribute to nails that refuse to grow and feel more than a little fragile.

  • But don't fret, there are plenty of easy steps you can take to restore your nails to its healthiest state. Just like how make-up artists agree that make-up looks better on a well-hydrated complexion, a great manicure starts with moisturised, strong nails that remains in good shape even with consistent gel manis.

The most important thing to note? Treat your nails kindly. It takes seconds to apply a cuticle oil or put on gloves before you do any cleaning but the payoff is worth it. Ahead, nail experts shed light on more ways to show your nails some love.

  • 1. Use A Cuticle Oil Daily

According to Ama Quashie, session manicurist and founder of Ama salon, the secret to growing your best nails is: hydration, hydration, hydration.

 

'To have strong nails, they need to be healthy – and to be healthy, they need to be hydrated,' she says. 'Cuticle oil works by hydrating the cuticle and nail bed, which is why it's such an important step in nail care, whether you're growing your nails or simply want them to look their best.'

 

Bronx & Banco SS24 

2. Consider Biotin

Studies show that brittle nails prone to peeling and breakage could be a sign of biotin deficiency, so it might be a good idea to supplement your diet with an extra dose of this essential B vitamin.

 

'Biotin-rich foods may help to strengthen brittle nails,' says nutritionist Amanda Griggs. There are several small studies to support this, although Griggs highlights that 'they did not include a placebo group and also did not include the baseline biotin status of the participants.' However, they did show significant increases in nail thickness and hardness after taking 2.5mg biotin supplement each day.

 

  • 3. Invest In A 'Soft' Nail File

You might have heard that glass nail files are better for filing with, but while they're longer-wearing and easy to clean, it pays to invest in a 'soft' file, according to session manicurist, Ami Streets. 

  

4. Nourish Your Nail Beds

If a bumpy, ridged nail bed is completely ruining your mani, you might need to increase your vitamin B9 intake.

 

Otherwise known as folic acid, this vitamin repairs and multiplies the cells that make up nails, which speeds up growth and promotes overall nail health. It has also been shown to boost strength and prevent peeling.

 Adeam SS24
Adeam SS24© Filippo Fortis - Hearst Owned

 

'Folic acid is responsible for healthy cell growth in skin tissue as well as hair and nails,' explains Griggs. 'A true deficiency in folic acid may cause discolouration and contribute to brittle and weak nails.'

 

  • If you think you're lacking, foods like beans and whole grains are rich in folic acid – but you can buy folic acid supplements over the counter, too.
 

'To get the best finish from your filing, always opt for a soft file to prevent tearing or splitting your nails,' she says. Her top picks? 'Orly's nail file is probably one of best

  • I've used because of the durability and the way it gives the smoothest finish really fast.'

'Pro products are always best and usually more hard wearing. I really like the Natural Nail Company because you can choose a file depending on whether your nails are soft or hard, and there are even options for acrylics.'

  • What's more, you really need to nail (sorry) your filing technique. Back and forth see-saw motions will only cause the nail to splinter, so always file in one direction, using long, swift but gentle strokes.

  • Pro Tip: 'Start from the outside edge and move into the centre,' advises Streets. 'This technique will give you a smooth finish and more control over the shape you're trying to achieve.'

  • 5. Upgrade Your Nail Polish Remover

When your manicure shows signs of chipping, it's all too easy to pick up any old bottle of nail polish remover. But those containing high concentrations of acetone (the potent solvent that is responsible for dissolving nail polish quickly) is extremely harsh on fragile nails and can dry them out almost instantly – cue peeling, flaking and splitting.

Your best bet? Go acetone-free if you're not removing gel formulas. Modern nail polishes are now fortified with vitamins and fatty acids to keep your nailbeds nourished and happy.

  • 6. Give BIAB A Go

A builder gel (also known as BIAB) has a thicker consistency than regular gel polish. According to The Gel Bottle's educator, Beth Davis, this will help your natural nails to grow stronger and longer as it adds a protective layer to prevent your nails from chipping or breaking, and creates a resilient surface to reduce wear and tear.

 

You can use BIAB on its own, with overlay or with extensions. It's great for brittle and weak nails too, as it creates structural support. 'Maintaining regular appointments will also help your nail’s ability to continue to grow,' says Davis. It does this by creating a structure called the 'apex'.

 

'An apex is when the product mimics the natural curve of the nail and is thickest at the nail’s stress point.

 

The stress point can be identified when you gently press on the free edge of the nail and it is the white band that appears across the natural nail. Creating an apex is a must when using BIAB to provide support so that the nail can grow out longer without breaking,' she explains.

 

7. Eat A Nail-Friendly Diet

Forget all the crash-diet propaganda that's been drip-fed into your brain for decades, because the best diet for all-round health – including your nails – is rich in variety.

 

For growing nails longer and stronger, Griggs recommends 'a nutritious rainbow diet including colourful fruit and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, a little whole grains and sweet potato.'

 
KNWLS SS24
KNWLS SS24© Matteo Valle - LAUNCHMETRICS SPOTLIGHT

 

To take things to the next level, add in foods that encourage the growth of beneficial bacteria, such as kefir, miso, live yogurt, and kimchi. 'Finally, don't forget to keep hydrated and minimise alcohol consumption and refined sugars,' she says. 

  • 8. Never Pick Your Nails

Yes, it can be really tempting to peel off month-old gels, but doing so will only remove the top layer of your nails and cause it to feel weak and thin. Remove gel nails properly by filing down the polish, wrapping your nails in acetone and gently take off the gels or book in for a professional removal at the salon. Don't hesitate to ask for a manual (instead of machine) removal, too, if your nails are feel extra brittle. 

 

If you tend to pick your nails out of habit, one ELLE writer has found that a fidget ring helps to give you something to do with your hands, without picking on your skin or nails.

 

Pro Tip: It might sound obvious, but Quashie's top piece of advice is actually the easiest way to keep your nails looking as good as possible. 'Don't use your nails as tools – remember, be gentle!'

  • 9. Try A Keratin Treatment

Similar to hair, our nails are made up of a protein called keratin. Brittle and weak nails can benefit from a keratin treatment which will help to restore strength and prevent breakage.

 

Nails & Brows Mayfair offer IBX Nail Strengthening Manicure to create a layer of protection against chipping while Young LDN's Japanese Manicure coats the nail with keratin paste, leaving them feeling stronger and looking glossier than ever.

 

There are plenty of at-home options, too. Keratin-infused base coats and nail treatments work hard to repair damaged nails while imparting a lustrous shine so you rock that minimalist manicure all while ensuring your nails are properly taken care of.

  • Story by Roberta Schroeder, Medina Azaldin: Elle: 

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