A simple tip to help prevent lower kinetic chain issues

With every stride we take, ground reaction forces are transferred from the point of foot contact up through the ankle, knee, hip, and low back. Each joint along this kinetic chain works to absorb the forces through its normal biomechanical motions. Often, if there is a dysfunction in the normal mobility of a joint, the other joints along the chain will have to compensate which can potentially manifest into an orthopaedic issue or injury.

Having tight calf muscles is a common presentation that can be linked with altered ankle and knee biomechanics. As high heeled shoes continue to be a popular fashion trend, individuals that habitually wear heeled shoes are at the most risk for developing tight calves as this muscle is constantly in a shortened position. Tight calves may limit movement at the ankle and cause increased pronation of the foot (flat foot). Increased pronation of the foot is associated with an inward rotation of the tibia (shin bone), and therefore affects the alignment of the knee and how the knee cap tracks with regards to the femur (thigh bone). Additionally, heel height causes increased strain on the knee joint as the quadriceps muscle group in the front of the thigh works harder, increasing pressure on the kneecap and associated tendons. As a result, knee pain is a common complaint when high heels are worn regularly.

In short, only use high heels on special occasions rather than on a regular or daily basis. Using them less frequently will reduce the long term effects of high heels. It’s a good idea to start looking for lower heels. At about 2 inches, heels are both safe and comfortable, a compromise for both fashion and health. If you can not resist the temptation of wearing high heels at least do your self a favor and stretch your calves daily!

A simple tip to help prevent lower kinetic chain issues

With every stride we take, ground reaction forces are transferred from the point of foot contact up through the ankle, knee, hip, and low back. Each joint along this kinetic chain works to absorb the forces through its normal biomechanical motions. Often, if there is a dysfunction in the normal mobility of a joint, the other joints along the chain will have to compensate which can potentially manifest into an orthopaedic issue or injury.

Having tight calf muscles is a common presentation that can be linked with altered ankle and knee biomechanics. As high heeled shoes continue to be a popular fashion trend, individuals that habitually wear heeled shoes are at the most risk for developing tight calves as this muscle is constantly in a shortened position. Tight calves may limit movement at the ankle and cause increased pronation of the foot (flat foot). Increased pronation of the foot is associated with an inward rotation of the tibia (shin bone), and therefore affects the alignment of the knee and how the knee cap tracks with regards to the femur (thigh bone). Additionally, heel height causes increased strain on the knee joint as the quadriceps muscle group in the front of the thigh works harder, increasing pressure on the kneecap and associated tendons. As a result, knee pain is a common complaint when high heels are worn regularly.

In short, only use high heels on special occasions rather than on a regular or daily basis. Using them less frequently will reduce the long term effects of high heels. It’s a good idea to start looking for lower heels. At about 2 inches, heels are both safe and comfortable, a compromise for both fashion and health. If you can not resist the temptation of wearing high heels at least do your self a favor and stretch your calves daily!

The “buzz” on eating Raw Foods.

The foods that has been provided to us by nature is perfect: balanced, nutrient rich and alive. A diet that includes raw foods with each meal provide tremendous health benefits.

Raw foods, also referred to as living foods, are foods that are eaten in their natural state and are not cooked (or heated above 118 degrees) Examples of raw foods include; fruits and vegetables (uncooked) nuts and seeds, beans and legumes and tofu.

Raw food diets have proven very effective in lowering cholesterol levels, enhancing digestion, boosting the immune system and increasing energy and managing a healthy weight.  Here are some tips on how to incorporate some raw foods into your diet:

Eat more fresh and seasonal fruits and vegetables, make smoothies rich in fruits and vegetables for breakfast and snacks, eat a large salad everyday, drink fresh-pressed raw vegetable juices, replace animal meat with lentils, chick peas or legumes, book an appointment with me today for a meal plan!

It is advisable to increase your intake of raw foods gradually so that your digestive system can easily adapt to the increase in natural fibre.

In good health, Mary Trull, BSc, M.A. Nutrition

September Health Talk – Preventing Weight Gain

If you’re currently at a healthy weight, you’re already one step ahead of the game. To stay at a healthy weight, it’s worth doing a little planning now.

September Health Talk