Problem: Article: This is one of the simplest ways to get outside and enjoy nature. Go for a walk or a run in your neighborhood or on a nearby nature trail. Make sure you take in the nature you pass – trees, plants, and animals. If walking or running isn't quite your style, go for a bike ride instead. You can bike through your neighborhood, or even take your bike to a nearby nature trail. Either way, you'll get some exercise while you're enjoying being outside. Make sure you're wearing the correct protective gear for a bike ride. You should have a helmet at least. Knee and elbow pads are a good idea, too, especially if you're biking on a trail. There are a lot of places where you can hike – parks, trails, nature preserves. You'll be out in nature, so it's a great way to enjoy different types of plants and animals. Hiking usually requires that you move uphill, so it's good exercise, too. If you live near rock formations, take advantage of them. Rock climbing is a great way to exercise, and it also lets you actually touch nature.  If you plan on going rock climbing, make sure you talk to a sports goods store specialist about the equipment you need. You might also want to take a few rock climbing lessons before you tackle rock climbing on your own. If you don't know what you're doing, you can get seriously hurt.
Summary: Go for a walk or run. Ride your bike. Go for a hike. Go rock climbing.

INPUT ARTICLE: Article: Your compost hole should be about 1 ft (30.5 cm) deep. The area of the hole will be determined by the amount of organic matter you want to add. At most, the compost material should reach a depth of 4 in (10 cm) in the pit.  When estimating the hole's size, keep in mind that the compost material will be finely chopped or torn to pieces before being thrown in the hole. Your pit can be as wide as you like. Garden rows, for example, can be enriched with a compost trench dug at standard pit depth. If you have a lot of compost material, you can dig a deeper pit, but avoid going deeper than about 3.2 ft (1 m). Important decomposing organisms cannot live beneath this depth. Try making your pit longer or wider if you need room for more material. Underground composting happens at a much slower rate than aboveground setups. Exposing as much surface area of the compost materials as possible is the key to speeding the process.  Kitchen scraps can be ripped apart by hand, chopped with a knife, or even pulverized in a blender or food processor. Yard scraps can be broken down using a lawn mower. Aim for pieces no bigger than 2 to 3 in (5 to 8 cm) long, wide, and thick. It’s time to start composting! Dump your food scraps and yard waste into the hole, but remember – you don’t want the materials you'll be composting any taller than about 4 in (10 cm).  Use a shovel to mix the materials together so that they decompose as evenly as possible. It’s especially important to make sure your carbon-rich materials (such as paper and dried leaves) are mixed thoroughly with your nitrogen-rich materials (like vegetable scraps and fresh grass clippings). Well-mixed compost materials are important from the outset, as you generally do not turn the materials like you would with other kinds of compost setups.

SUMMARY: Dig the hole for your compost pit. Chop your compost materials finely. Add the organic materials to the compost pit.

In one sentence, describe what the following article is about: Over the counter pain relievers can help relieve pain and may reduce inflammation. Using one in combination with prolotherapy and other treatments may relieve your heel pain more quickly. Take ibuprofen or naproxen sodium to help relieve your heel pain. These can also reduce inflammation that causes pain. One of the best ways to treat your heel pain, especially after prolotherapy, is to give your heel sufficient rest. This includes staying off of your heel as much as possible and placing as little pressure on your heel as possible when walking. Your doctor may suggest a specific amount of time to rest your heel or you can wait until you don’t have any more pain. It may take as little as a month or up to six months for your heel to heal. You should also avoid activities that put stress on your heels such as running during this time.  Consider low-impact sports such as swimming or bicycling if you still want to get some physical activity. These can keep you active while giving your heel a rest. Avoid standing for long periods or walking on hard surfaces to give your heel further rest. Ask your prolotherapist if using crutches for a few days can help your heel rest. This can also help you be more mobile. Ice is a good way to reduce pain and inflammation in your heel. Putting an ice pack or using an ice massager on your heel for 15-20 minutes three times a day may help your heel heal faster and relieve your discomfort.  Use an ice pack that you purchase or make your own with a bag of frozen peas. Make an ice massager by filling a paper or Styrofoam cup with cool water. Freeze the water on a flat surface until it is a solid block of ice. Then roll it on your heel for 5-7 minutes. Doing a couple of simple home stretches every day can also help relieve pain and promote healing. You can hold the following stretches for 10 seconds each and work up to 20 repetitions by:  Leaning forward against a wall, keeping one knee straight and lowering your heel to the ground. Bend your other knee. Lean into the wall as much as you can to stretch your heel cord and foot arch. Keep the knee fully extended on the side you’re stretching. Lean forward onto a countertop and spread your feet apart so that one foot is in front of the other. Then flex your knees and squat. Press your heels into the ground for as long as you can. As your heels come up in the stretch, this will stretch your arch and heel cords. If you are having a hard time performing heel stretches at home, consider seeing a physical therapist. He or she can guide you in different exercises that strengthen your lower leg muscles, which support your ankle and heel. In addition, the therapist will show you a series of stretches for your plantar fascia and Achilles tendon. Ask the physical therapist about using athletic tape to support the bottom of your foot and reduce pain. You may also want to ask if night splints are something that may help you. Night splints will stretch your calf and the arch of your foot. What shoes you wear can have a big impact on heel pain. Wearing a pair of supportive shoes or a commercial orthotic can help your heel heal and reduce pain.  Replace any athletic shoes before they stop cushioning and supporting your feet. Avoid high heels and any shoes without arch support or shock absorbency. Get yourself a heel cup or wedge, both of which can provide pain relief. You can find these at most drugstores. In most cases, custom orthotics aren’t needed for heel pain. If you have chronic heel pain that hasn’t responded to prolotherapy or home treatments, talk to your doctor about extracorporeal shock wave therapy. This treatment requires directing sound waves at the heel pain to stimulate healing. This may not be the most effective treatment for heel pain and may come with side effects such as bruising, swelling, pain, numbness, and tingling.
Summary:
Take a pain reliever. Let your heel rest. Apply ice to your heel. Stretch your heel. See a physical therapist. Wear supportive shoes or orthotic inserts. Consider extracorporeal shock wave therapy.