How File Your Nails Properly

 

Megan shows the best way to file your nails properly.  Most people do not use proper technique, which can lead to nail damage.  Check us out at https://stayupkept.com

From Achy to Active: Foot Exercises That Really Make a Difference

When was the last time you gave attention to your feet — beyond just slipping into shoes? Our feet carry us through every step of life, yet they’re often one of the most neglected parts of our bodies. Over time, weak foot muscles, poor flexibility, and repetitive strain can lead to aching arches, plantar fasciitis, ankle instability, bunions, and more.

That’s why targeted foot exercises are so important — they help:

• Strengthen intrinsic foot muscles (those small muscles inside your foot)
• Improve arch support and reduce overpronation
• Increase flexibility of toes, ankles, and Achilles tendon
• Enhance proprioception and balance
• Prevent or relieve common foot ailments like plantar fasciitis, heel pain, or bunions

Below are several highly beneficial foot exercises you can do regularly — no fancy equipment required.

Essential Foot Exercises You Should Do Daily

1. Toe Curls / Towel Scrunch

• Sit in a chair, place a towel flat under your foot
• Use your toes to scrunch and pull the towel toward you
• Repeat 10–15 times per foot
• Strengthens muscles along the sole and supports your arch

2. Marble Pick-Up

• Scatter a few marbles or small objects on the floor
• Use your toes to pick them up and place them in a bowl
• Do 10–15 per foot
• Boosts toe dexterity and coordination

3. Toe Spreading / Toe Splay

• While seated or standing, actively spread your toes apart
• Hold for 5–10 seconds, then relax
• Repeat 10–15 times
• Counters tightness from narrow shoes

4. Calf Raises & Heel Drops

• Stand on the edge of a step (heels hanging off)
• Rise up onto your toes, then slowly lower heels past step level
• 10–20 repetitions, 2–3 sets
• Builds calf and Achilles strength, improving stability

5. Ankle Alphabet

• Sit and extend one leg
• Trace A–Z in the air with your big toe
• Do for each foot
• Increases ankle range of motion

6. Heel Walks / Toe Walks

• Walk on heels for 30 seconds, then on toes for 30 seconds
• Repeat a few rounds
• Improves foot control and balance

7. Resistance Band Foot Work

• Wrap a resistance band around the ball of your foot
• Pull band toward you while flexing upward (dorsiflexion)
• Push outward (plantarflexion) against the band
• 10–15 reps each direction per foot

Tips for Safe & Effective Practice

• Warm up with light walking or ankle circles
• Progress gradually — mild discomfort is okay, sharp pain isn’t
• Consistency matters — 3–5 times per week is ideal
• Wear supportive shoes outside exercise time
• Check with a podiatrist if you have pre-existing foot issues

Source

Happy Fathers Day

 Happy Fathers Day from UpKept Nail Spa to you!!! 

Hope you spend the weekend doing all the things you love.

536 Main Street

Vacaville, CA 95688

(Inside Jon Edwards Salon & Spa)

Tel: 707.208.7646

Foot Pain & Aging: Tips to Stay Active Without Discomfort

 

Why Foot Pain Becomes More Common With Age

1. Natural Changes in Foot Structure

Over time, the feet go through physiological changes:

• Thinner skin and less natural cushioning lead to increased pressure on bones.
• Reduced elasticity makes feet more prone to cracks and dryness.
• Stiffening of ligaments and tendons affects flexibility and comfort.
• Decreased joint mobility impacts balance and gait.

2. Changes in Arch and Foot Shape

• Arches may flatten or drop.
• Toes may curl (hammer toes) or shift from alignment.
• Bunions and widening of the foot become more common.
• Muscle strength in the feet and ankles decreases, leading to instability.

3. Lifestyle and Health Factors

• Arthritis, diabetes, neuropathy, and circulation issues contribute to discomfort.
• Years of wearing unsupportive shoes can accelerate pain.
• Being less active can weaken foot muscles and reduce mobility.

How to Stay Active Without Foot Pain

1. Wear Proper Footwear

Choosing the right shoe can make or break your comfort:

• Look for arch support, cushioning, and a roomy toe box.
• Avoid worn-out or overly-soft slippers for long periods.
• If you have flat feet or high arches, consider supportive insoles or orthotics.

2. Strengthen and Stretch Your Feet

Simple daily exercises can improve mobility and reduce pain:

• Toe curls using a towel
• Gentle calf and Achilles stretches
• Rolling your foot on a massage ball
• Balance exercises to strengthen stabilizer muscles

3. Keep Moving - Wisely

• Regular walking helps improve circulation and joint health.
• Switch to low-impact activities (cycling, swimming) if you experience persistent soreness.
• Maintain a healthy weight to reduce strain on your feet.

4. Build a Foot-Care Routine

• Inspect your feet daily, especially if you have medical conditions.
• Moisturize to prevent cracks and dryness.
• Elevate your feet after long days to reduce swelling.
• Don’t ignore pain — early attention prevents bigger problems later.

5. Adjust as Your Feet Change

Your footwear needs at 30 are different from your needs at 60.
Stay aware of changes and update shoes, inserts, or daily habits as necessary.

Source

How Often Should You Get a Professional Manicure and Pedicure?

Having great-looking hands and feet is an important part of any look, making manicures and pedicures a necessity for many. How often should you get a professional manicure and pedicure services? While there are no rules when it comes to this cosmetic treatment, it’s good to know what the experts recommend so you can make sure your hands and feet always look their best.  In this article, we will explore the general recommendation.

What is Professional Manicure & Pedicure?

 A professional manicure & pedicure is a luxurious experience that can do wonders for your hands and feet. Not only does it keep them looking beautiful, but it also makes them healthy. Using specialized tools, products, and techniques, a nail technician can thoroughly clean, shape, and polish your nails to ensure they look their best. 

• A professional manicure typically involves filing, buffing, and shaping your fingernails, followed by a polish application. It can provide a neat and polished appearance to the nails, making them look well-maintained.. Not only does this type of manicure improve the aesthetic look of the nails, but it can also help to protect them from damage. 
• A professional pedicure includes trimming and shaping your toenails using specialized tools, tending to your cuticles, exfoliating the foot for a smoother appearance, and massaging the foot with lotion or oil, as well as painting the nails with a special base coat and two layers of color.

Regular Manicures and Pedicures Benefits

Pedicures or Manicures are an important part of a beauty routine, but they offer more than just pretty nails. Besides making nails look neat and tidy, these beauty treatments can have positive health benefits for your hands and feet. 

Skin and Nails Health

Regular pedicure and manicure treatments provide deep moisturizing to the skin around the nails to help them remain soft, hydrated, and healthy. They can even suggest different products to use if you have brittle or weak nails that need some extra care and attention. Many salons now offer specialized treatments such as paraffin wax soaks which help to nourish cuticles while providing an all-around relaxing experience.

Prevent Infections 

A professional pedicure will help remove any dead skin cells that may have built up over time as well as soften rough patches of skin that could be susceptible to cracking. Many people suffer from uncomfortable foot conditions, such as corns, calluses, fungal infections, ingrown toenails, and Athlete's foot. Most of these conditions can be improved or even cured with professional treatment. 

Improve Circulations 

Regular nail care treatments can help improve blood circulation by stimulating nerve endings in the hands, arms, legs, and feet. This stimulation helps to increase oxygen flow throughout the body, which can relieve tension, reduce stress levels, promote relaxation, and even reduce pain in some cases. Massages included with manicures and pedicures also aid in this process by targeting specific pressure points that release tension from tired muscles. The combination of massage movements along with lotions or oils used during a hand or foot massage further helps to relax the body while improving overall circulation.

How often should you get a manicure and pedicure?

It all depends on several factors, including your own choice. Our general recommendations are as follows:

How often should you get a Manicure?

Manicures help keep your nails looking groomed and healthy while providing an opportunity to accessorize with nail polish color designs. While some prefer shorter intervals between manicures, two weeks is the best interval as it allows enough time for natural nail growth while keeping them in good condition.

How often should you get a Pedicure?

 

Generally, it's recommended that the average person should get a pedicure about once a month for the best results. However, this can depend on how often you wear open or closed-toe shoes and how active you are. If you're an avid runner or someone who wears sandals all summer long, then you may want to increase the frequency of your visits. 

If wearing closed-toe shoes mostly throughout the year is part of your routine, then getting a pedicure every 2 months could be sufficient for keeping your feet looking their best. This will also depend on how much time and effort you're willing to commit; if maintaining perfect feet is high on your priority list, then more frequent appointments may be necessary. Source

What Are the Health Benefits of a Hot Stone Massage?

A hot stone massage is a type of massage therapy. It’s used to help you relax and ease tense muscles and damaged soft tissues throughout your body.

During a hot stone massage, smooth, flat, heated stones are placed on specific parts of your body. The stones are usually made of basalt, a type of volcanic rock that retains heat. According to the University of New Hampshire Health Services, hot massage stones are heated to between 130 and 145 degrees.

The stones may be placed:

• along your spine
• on your stomach
• on your chest
• on your face
• on your palms
• on your feet and toes

*In the case of our services at UpKept Nail Spa, to experience hot stone therapy ask us about our Soleful Bliss Pedicure where we incorporate hot stone into our leg massage.

Massage therapists may hold heated stones as they massage your body using Swedish massage techniques such as:

• long strokes
• circular movements
• vibration
• tapping
• kneading

Sometimes, cold stones are also used during a hot stone massage. Cold stones may be used after hot stones to calm any engorged blood vessels and to soothe the skin.

All massages generally fall under the alternative medicine umbrella. They’re becoming a popular complementary therapy for many conditions. Here are some advantages of getting a hot stone massage:

1. Helps relieve muscle tension and pain

Heat has long been used to ease muscle tension and pain. It helps increase blood flow to the affected area. It may also reduce muscle spasms and increase flexibility and range of motion. Cold therapy helps relieve inflammation. Depending on your symptoms, alternating hot and cold stones during your massage may be helpful.

2. Reduces stress and anxiety

It’s the position of the American Massage Therapy Association that “massage therapy can be effective for stress relief.” Research supports their opinion. A 2001 study showed that a ten-minute massage improved cardiovascular responses such as stroke volume. A 1997 study found that 15-minute, onsite chair massages in the workplace significantly reduced stress compared to a 15-minute break without massage.

A 2015 study found that people who underwent abdominal colorectal surgery had less pain, tension, and anxiety after receiving post-operative massage.

3. Promotes sleep

A 2006 literature review found massage may be an alternative to sleeping pills in adults with insomnia. The research showed that back massage helped promote relaxation and sleep. A 2001 study showed that infants with sleep problems who were given a 15-minute massage by their parents went to sleep faster. They were also more alert, active, and positive upon awakening. Massage is thought to help you enjoy more restorative sleep, although it’s not completely understood why.

4. May help relieve symptoms of autoimmune diseases

Hot stone massage may relieve painful conditions such as fibromyalgia. Fibromyalgia is a condition that causes widespread, chronic pain. According to a 2002 study, people with fibromyalgia who received a 30-minute massage slept longer, had fewer trigger points, and had decreased levels of substance P (a substance involved in transmitting pain signals) than people with the condition who received relaxation therapy. More research is needed, however, before massage becomes a standard fibromyalgia treatment.

A 2013 study found that people with rheumatoid arthritis may benefit from a moderate-pressure massage, such as hot stone massage. Participants in the study experienced less pain, greater grip strength, and a greater range of motion after one month of massage therapy.

5. May help decrease cancer symptoms

A large, three-year study published in the Journal of Pain and Symptom Management examined how massage affected pain, fatigue, stress and anxiety, nausea, and depression in 1,290 people with cancer. The study showed massage, especially Swedish massage, improved cancer symptoms, even in those with substantial symptoms. Researchers believe the comforting use of human touch played a role.

6. May boost immunity

Massage may give your immune system a boost. According to a 2010 study, a single session of Swedish massage therapy had a positive and acute impact on immunity. Blood samples taken before and after the massage showed a decrease in arginine-vasopressin, a hormone that helps regulate blood pressure and water retention. Source

Foot Care for Diabetics

Living with diabetes means paying extra attention to your feet. It’s not only about comfort - it’s about preventing serious complications that can affect mobility, independence, and overall health. This guide will help you understand why diabetic foot care is essential, what routines to follow, and how you can support your foot health with the right habits and products.

1. Why Foot Care Is So Important

Diabetes can affect your feet in two important ways:

• Nerve Damage (Neuropathy)

High blood sugar over long periods can damage nerves, especially in the feet. This can reduce your ability to feel pain, heat, cold, cuts, or wounds - meaning injuries can go unnoticed.

• Poor Circulation

Diabetes can reduce blood flow to the feet, slowing the healing of cuts, blisters, or sores. Even minor injuries can become serious if not cared for properly.

Because of these factors, something as simple as a small blister or cut can develop into an infection or ulcer if ignored. Proper foot care is a must.

2. Daily Foot-Care Checklist

Here’s a simple routine you can follow every day:

✔ Inspect Your Feet Daily

Check the tops, soles, heels, and between the toes. Look for cuts, redness, swelling, blisters, or anything unusual.

✔ Wash & Dry Carefully

Use warm (not hot) water and mild soap. Dry thoroughly - especially between the toes.

✔ Moisturize the Skin

Apply a gentle moisturizer on your feet to prevent cracking, but avoid applying lotion between the toes.

✔ Trim Toenails Safely

Cut toenails straight across to avoid ingrown nails.

✔ Always Wear Proper Footwear

Choose shoes with good support, soft interiors, and wide toe boxes. Avoid walking barefoot, even indoors.

✔ Encourage Good Circulation

Move your feet throughout the day, avoid crossing your legs for long periods, and choose light exercise suitable for your condition.

What to Avoid:

• Don’t use sharp tools on calluses.
• Don’t use over-the-counter “acid pads.”
• Don’t soak your feet for long periods.
• Don’t walk around barefoot.

3. Warning Signs - When You Should Seek Help

Contact your healthcare provider or podiatrist right away if you notice:

• A sore or blister that isn’t healing
• New numbness, burning, or tingling
• Redness, swelling, or warmth
• Discharge or foul odor
• Sudden change in the color or temperature of your feet
• Early evaluation helps prevent serious complications.

4. Extra Lifestyle Measures to Protect Your Feet

• Keep blood sugar levels controlled
• Maintain healthy blood pressure and cholesterol levels
• Stop smoking (it worsens circulation)
• Choose shoes that fit well and don’t create pressure points
• Get regular foot examinations from a professional

5. Support Your Foot-Care Routine with Quality Products

Daily habits are essential, but using reliable wellness and foot-care products can make a big difference in keeping your feet healthy. Source