Exercises for Flat Feet

Flat feet (pes planus) are commonly known as fallen or collapsed arches. It’s a relatively common condition that can affect up to 30 percent of the population, causing symptoms in 1 in 10 of these people. Usually, both feet are affected, but it’s possible to have a fallen arch on only one foot.

Flat feet are caused by a variety of conditions including injuries, obesity, and arthritis. Aging, genetics, and pregnancy can also contribute to flat feet. You’re also more likely to have flat feet if you have a neurological or muscular disease such as cerebral palsy, muscular dystrophy, or spina bifida. It’s important to care for flat feet properly since they can lead to pain, stress, and imbalances in other parts of your body. Working to treat flat feel can help to bring your entire body into alignment. This may help to correct other issues in your body that have been caused by flat feet.

Here are some exercises you can do to help correct fallen arches and reduce pain. Aim to do these exercises at least three times per week. Ideally, you can fit them into your daily routine and perform them throughout the day. As you’re working through these exercises, focus on raising, strengthening, and lengthening your arches.

1. Heel stretches

• Stand with your hands resting on a wall, chair, or railing at shoulder or eye level.
• Keep one leg forward and the other leg extended behind you.
• Press both heels firmly into the floor.
• Keeping your spine straight, bend your front leg and push yourself into the wall or support, feeling a stretch in your back leg and Achilles tendon.
• Hold this position for 30 seconds.
• Do each side 4 times.

2. Tennis/golf ball rolls

• Sit on a chair with a tennis or golf under your right foot.
• Maintain a straight spine as you roll the ball under your foot, focusing on the arch.
• Do this for 2–3 minutes.
• Then do the opposite foot.

3. Arch lifts

• Stand with your feet directly underneath your hips.
• Making sure to keep our toes in contact with the floor the entire time, roll your weight to the outer edges of your feet as you lift your arches up as far as you can.
• Then release your feet back down. You’ll work the muscles that help to lift and supinate your arches.
• Do 2–3 sets of 10–15 repetitions.

4. Calf raises

• While standing, lift your heels as high as you can.
• You can use a chair or wall to help support your balance.
• Hold the upper position for 5 seconds, and then lower back down to the floor.
• Do 2–3 sets of 15–20 repetitions.
• Then hold the upper position and pulse up and down for 30 seconds.

5. Stair arch raises

• Stand on steps with your left foot one step higher than your right foot.
• Use your left foot for balance as you lower your right foot down so your heel hangs lower than the step.
• Slowly lift your right heel as high as you can, focusing on strengthening your arch.
• Rotate your arch inward as your knee and calf rotate slightly to the side, causing your arch to become higher.
• Slowly lower back down to the starting position.
• Do 2–3 sets of 10–15 repetitions on both sides.

6. Towel curls

• Sit in a chair with a towel under your feet.
• Root your heels into the floor as you curl your toes to scrunch up the towel.
• Press your toes into your foot.
• Hold for a few seconds and release.
• Make sure to keep the ball of your foot pressed into the floor or towel. Maintain an awareness of the arch of your foot being strengthened.
• Do 2–3 sets of 10–15 repetitions.

7. Toe raises

For variation you can try doing this exercise in standing yoga poses such as Tree Pose, Standing Forward Bend, or Standing Split.

• While standing, press your right big toe into the floor and lift up your other four toes.
• Then press your four toes into the floor and lift up your big toe.
• Do each way 5–10 times, holding each lift for 5 seconds.
• Then do the exercise on your left foot.
• Keep in mind that it may take a few weeks of doing these exercises before you begin to see improvements. Be consistent with your approach and continue doing the exercises even after you progress.

Developing a deeper awareness of your body can help you to determine how best to adjust your posture and movement during daily activities to correct body imbalances. Make a conscious effort to pay attention to how you stand, move, and position your body, making micro-adjustments as needed. Source

5 Tips for Easing Ingrown Toenail Pain

An ingrown toenail is a very common issue that happens when the toenails have grown into the surrounding flesh. This results usually in a lot of pain, redness, swelling, and if you’re unlucky, an infection in your toe. The good news is that there are some things you can do right now to try and fix your ingrown toenails. Here are some tips to help ease the pain right now;

1. Warm Water Soaks for Ingrown Toenail Pain

Soaking your toes in warm water helps soothe them and can reduce swelling and thus take the pressure off your toenail and skin. Try soaking your toes three to four times a day for about 15 minutes. Your feet should start feeling better quickly. Try adding Epsom salts to make your warm water soaks work even more efficiently because it can help prevent infection in the ingrown toenails. You can also help by massaging your toes gently to disperse fluid that has built up in your tissues, relieving pain even further.

2. Lifting and Supporting the Ingrown Toenail

Once you’ve soaked your nails, try to lift them gently around the front edge of the nail working toward the corners. Start by disinfecting dental floss or a simple piece of cotton and then nudging it under your nail.

The goal is to keep encouraging the nail to lift up and grow a little straighter. Nails are softer when they are damp and more pliable, so this is the best time to encourage straighter growth. It’s important to be gentle to avoid causing any other injuries in the process. If this is too painful, it’s time to contact our office for an evaluation as you might have an infection.

3. Using an Antibiotic Cream

Is the skin around your nail looking red and swollen? Perhaps it also feels sensitive to the touch. In that case, you may be heading for an infection. Dabbing the area with antibiotic cream can help prevent bacteria from entering through a small cut and turning into a bigger infection. With the right ointment, preventing infection is easy and fast.

If you can stand it, put on antibiotic cream and then wrap the ingrown toenail to help seal in the ointment and allow it to work even harder to fight against any infections forming. This will also prevent any dirt or bacteria from getting into the ingrown toenail. Make sure to regularly change out the dressing and reapply ointment until the ingrown toenail has cleared up.

4. Trying Different Pain Relief Methods

If your ingrown toenails continue to be uncomfortable or downright painful, try different methods of pain relief. Ice packs or ice cubes wrapped in a cloth work well and can be very effective at taking the pain away. They may also reduce swelling. If ice isn’t enough to relieve pain, consider taking an over-the-counter painkiller. Ibuprofen or acetaminophen works well for most people and can alleviate more severe pain. 

5. Wearing Different Shoes

If the weather is warm enough, wear sandals. Open-toed shoes relieve any pressure against your nails. If you need to wear shoes or boots, make sure they fit correctly. Make sure they have enough room in the toe box that your toes are free to move around and not be bunched together. Tight-fitting shoes may look beautiful, but they can be the underlying cause behind your ingrown toenails. If you continue wearing them, they will keep pressure on the injured nail and may make it worse.

Once your nail has healed, check your shoes to see whether some of them rub or irritate the skin. If they do, they might have been the cause of the ingrown toenail in the first place. Replace those as soon as you can. Source

How To Remove Nail Polishes From Clothes: 4 Methods to Try

It’s a tale as old as time for nail enthusiasts—just as you perfect your nails, a slip of the hand leaves a smear of polish on your favorite shirt. While nail polish adds a beautiful splash of color to your nails, it's a notorious challenge when it lands on fabric. Thankfully, removing nail polish from clothing isn't as daunting as it seems. 

Quick Tips for Removing Nail Polish Stains;

Before you start treating those unsightly nail polish stains, it's crucial to approach the situation with the right techniques. These initial steps can significantly impact the effectiveness of the stain removal process, ensuring your clothes get back to looking their best without causing any damage. Follow these guidelines to start the stain removal process on the right foot.

• Act Fast—Don’t Let the Stain Set

Timing is critical when it comes to stain removal. The faster you address the nail polish on your clothes, the better your chances of eliminating it without a trace. To remove nail polish, start by blotting the excess polish with a clean, dry cloth or paper towel. Avoid rubbing the area to prevent the stain from spreading or embedding deeper into the fabric.

• Test the Fabric First

Always conduct a patch test before applying any cleaning solution to the main stain. Choose an inconspicuous area on the garment and apply a small amount of your chosen cleaner to see how the material reacts. This step is vital to ensure that the cleaning method will not damage or discolor the fabric, especially when dealing with delicate or expensive items.

Effective Methods for Removing Nail Polish from Clothes

When it comes to understanding how to remove nail polish from clothing, several effective methods can make a difference. Each approach has its own merits depending on the type of fabric and the severity of the stain. Here, we explore a variety of techniques that range from household remedies to specialized products, ensuring you have the best tools at your disposal to restore your clothes without damage.

Method 1: Using Dish Soap and Baking Soda

Create a paste with one tablespoon of dish soap mixed with a teaspoon of baking soda. This concoction is effective yet gentle enough for most fabrics and works particularly well on cotton and polyester. Apply the paste to the stained area and pat it gently with a cloth or a soft-bristled brush. Allow it to sit for about 10-15 minutes, then rinse off with cold water. Repeat if necessary. This method is particularly good when dealing with nude nail polish for dark skin, which may leave less visible but stubborn stains.

Method 2: Rubbing Alcohol or Nail Polish Remover

Both rubbing alcohol and non-acetone nail polish removers are excellent for breaking down nail polish stains. Dab either onto a cotton ball or a soft cloth and gently blot the stain. Do not rub, as this may spread the color. After treating the stain, wash the area with warm water and a bit of laundry detergent to remove any remaining chemical residue. This approach is effective even with deeper shades like nude nail polish for fair skin.

Method 3: Vinegar and Dish Soap Solution

Mix one part white vinegar with one part dish soap to tackle tougher or larger stains. The acidity of vinegar helps to dissolve the nail polish, while the soap lifts it away from the fabric. Apply this solution directly to the stain, let it sit for a few minutes, then blot it away carefully with a soft cloth. This method is especially good for fresh stains and can be used on a variety of fabrics, including synthetics and blended materials where colors like nude nail polish for olive skin may have been spilled.

Method 4: Acetone-Free Nail Polish Remover

For more delicate fabrics, such as silk or wool, it’s safer to use an acetone-free nail polish remover. These removers are less aggressive and reduce the risk of damaging sensitive fabrics. Apply a small amount to a cotton swab and gently dab it on the stained area. After treating the stain, it’s crucial to clean the area with mild detergent and water to ensure no residue is left behind. Use this method cautiously with lighter fabric colors.

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How To Shape Your Nails

Nail shaping isn’t just about aesthetics—it’s the foundation of a flawless manicure. The right shape enhances the beauty of your hands and natural nails, prevents breakage, and will help you paint your nails neatly. Whether you're prepping for a fresh coat of non-chip nail lacquers or simply maintaining healthy nails, mastering the art of different nail shapes is essential.

The Basics of Nail Shaping

Before diving into the details, it's important to understand the basics. Nail shaping involves trimming, filing, and buffing to achieve a desired shape that complements your fingers and lifestyle. From classic oval to modern coffin, different nail shapes can dramatically alter the appearance of your hands. Shaping your nails correctly will help your nail polish last longer. 

Step-by-Step Guide to Shaping Your Nails

Choosing the Right Tools

To get started, you’ll need a few essential nail care tools:

• Nail Clippers – For trimming excess length.
• Glass or Emery Board Nail File – A fine-grit file helps prevent splitting.
• Buffer Block – Smooths rough edges and creates a natural shine.
• Cuticle Pusher – Gently pushes back cuticles for a cleaner look.
• Nail Brush – Removes dust after filing.

How to File and Buff Nails Correctly

Filing your nails the right way makes all the difference in achieving a clean, uniform shape. Follow these steps:

1. Trim if Necessary: If your nails are too long, clip them down slightly before filing.
2. File in One Direction: Avoid a back-and-forth sawing motion, which can weaken nails.
3. Use Gentle Pressure: Hold the file at a slight angle and use light strokes.
4. Smooth with a Buffer: Gently buff the edges to prevent snags and rough tips.

Achieving the Perfect Shape for Your Nails

Each nail shape offers a distinct look. Here’s a quick guide to help you choose:

• Round: Ideal for short nails, round shaping is easy to maintain and reduces breakage.
• Oval: A universally flattering shape that elongates fingers.
• Square: Clean and modern, best for those who love a bold, structured look.
• Squoval: A mix of square and oval, giving the best of both worlds.
• Almond: Elegant and tapered, great for elongating the fingers.
• Coffin/Ballerina: Trendy and edgy, this shape works best with strong, long nails.

Selecting Your Ideal Nail Shape Based on Hand Structure

Picking the ideal nail shape for your hands necessitates understanding the relationship between your nails and personal style. Round nails are a practical choice for those with shorter nail beds, creating a softer, natural look and reducing the risk of breakage. For elongated fingers, opt for oval or almond shapes. However, those with longer nails may find square or squoval shapes more fitting, enhancing the beauty of natural nails and their unique style. Reflect on how your chosen shape harmonizes with your hands, color, and polish preferences.

Common Mistakes to Avoid When Shaping Nails

Even the best at-home manicures can go wrong without the right techniques. Here are some common mistakes to watch out for:

• Using a Metal File: These are often too harsh and can cause nail splitting.
• Filing Back and Forth: Always file in one direction to maintain nail integrity.
• Skipping the Buffer: Buffing smooths edges and preps nails for polish.
• Ignoring Nail Health: Brittle or weak nails need extra care—don’t over-file!

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Blue Chrome Chain-Link Nails

 

In our Renaissance era.  Take your mani from blue to BOOM with this bold look featuring chrome line work and dotting. Start by prepping the nails with the new Infinite Shine Gel-like Base Coat before applying two coats of Never Leavin’ Blue. Then use your detail brush and dotting tool to create a chain-link effect with shade Work From Chrome. Finish with a layer of Infinite Shine Gel-like Top Coat to lock in color for up to 11 days. 

Shades: 

• Infinite Shine Gel-like Base Coat
• Infinite Shine Gel-like Top Coat
• Never Leavin’ Blue
• Work From Chrome

The Boldest Summer Neon Colors Of 2025

 

Here is a selection of Zoya's 2025 Summer Collection! 

 

Pastel Watercolor Nails

 

 

This half-moon french tip is truly a gleam come true. Start with a simple nude base. Using a sponging tool and shades from the OPI’m Dreaming collection, dab colors lightly onto the nail to create a watercolor effect. Be sure to dry each shade before starting with a new one. Complete the look with a half moon shape and a french smile line in shade Mod About You. 

Shades: 

• Mirror, Mirror on the Awe
• Reoccurrin’ Gleam 
• Keep it Surreal 
• Happy Play-ce
• Mod About You

Cut (or Bite) Your Nails Too Short?

What happens if you cut your nails too short?

Dr. Dana Stern, assistant clinical professor of Dermatology at Mount Sinai Hospital, says that the biggest risk of cutting your nails too short is infection—but it’s even worse if you bite them too short. “The oral cavity can introduce many organisms to the nail that are not normally supposed to be there,” she explains, noting that putting your fingers in your mouth can also expose your mouth to viruses and bacteria that can result in colds and cases of flu (hence why the CDC recommends keeping your hands away from your face altogether). “When nails are cut too short, the exposed, unprotected nail bed is more trauma prone and so there is more risk for entry of organisms.”

Although sickness isn’t guaranteed, if you cut or bite your nails too short (or if you harshly break a nail), you can pretty much guarantee one thing: It’s going to hurt. “The nail has many functions, one being a protective armor for the underlying nail bed,” Stern says. “The nail bed is the soft tissue structure under the hard nail plate and it is loaded with nerve endings and a rich vascular supply composed of tiny capillaries. When the nail is cut back too short, the bed is exposed and small incidental trauma can cause significant discomfort because there is no longer a protective nail there.”

Another common concern of cutting and biting nails too short is permanently altering the nail bed, potentially preventing the nail from growing back. The good news is, that’s unlikely.

“The underlying irritated, painful nail bed will heal very quickly (a few days) if it is kept clean and well hydrated,” Stern says. “The nail will continue to grow back (time dependent on how short it was cut and individual growth rates) and eventually reach the tip of the digit.  The nail will always grow back because the matrix (nail growth plate) has not been disturbed.” It’s like cutting hair. Just because you decided to try a bob or buzz doesn’t mean that long locks are off the table for good.

That said, if a large chunk of your nail is gone for an extended period—Stern says a year—permanent damage to your nail bed can occur. “The nail bed will thicken as a natural protective measure since there is no nail plate to shield it from trauma,” she explains. “This process can result in the nail bed tissue changing so that it will no longer accept a nail to adhere to it.  This phenomenon is relatively rare and occurs with prolonged nail separation or extended periods with very short nails where the tip of the nail bed is chronically exposed for years.”

What should I do immediately after over-trimming my nails?

Since nobody wants to endure the pain associated with too-short nails, it’s helpful to know how to proceed after a nibbling sesh or accidental deep trim. According to Amy Ling Lin, founder of Sundays, a nail-care brand and studio in New York City, there’s one thing anyone with too-short nails should start doing immediately: Practice good nail hygiene—because nobody wants to deal with an infection from bacteria seeping into the skin around the nail. “I would suggest soaking your hands in warm water with a small slice of lemon a couple of times a day to keep your nails clean,” she says. “Lemon is a natural antibacterial and antiseptic—however, I wouldn’t suggest having too many lemon slices, as it might cause your fingers to sting.” Alternatively, nail artist and CEO of Nailing Hollywood, Mazz Hanna, says that the best way to soothe pain from cutting or biting your nails too short is to soak them in warm, soapy water. 

“This will help soften the skin around the nails and reduce inflammation caused by biting or cutting them too short,” she explains. “I also highly recommend keeping the area moisturized with an ointment or moisturizer of your choice. 

Cuticle oil can also help. A little goes a long way when it comes to soothing your nails and giving you some relief. “A natural cuticle oil, such as jojoba oil, is very moisturizing and a mild solution to help relieve pain without irritation,” Lin says. “You can apply it numerous times a day.” After your nails are clean and moisturized, your next step is vowing to never get into this painful situation ever again. The best way to do so is to quit trying to grow them out—for now, focus on keeping them nice, neat, and short. Doing so will help prevent you from biting them in between trims. Plus, shorter nails are less likely to break on their own. Source

Paint Splatter Nail Art

 

 

Feelin’ a little EXTRA? Heat up the stage in this multi-colored ombre mani ft. new Infinite Shine OPI shades from our Make ‘Em Jelly Collection. Build your base with layers of bright orange opaque and fiery red clear jelly. Then, make it go SPLAT! with a clear blue glitter and daring denim spots. You’ll be grabbing the light—and compliments—all night long. 

Shades: 

• Drop It Like It’s Hawt
• Vogue Into the Sunset
• Dust the Competition
• It’s in Your Jeans

Happy 4th of July!

 

 

Happy 4th of July from UpKept to all of you! 

Hope your holiday weekend is filled with love, safety and peace! 

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