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Getting Your Toes Sandal-Ready For the Summer

Toenails often serve as barometers of our health; they are diagnostic tools providing the initial signal of the presence or onset of systemic diseases or conditions. For example, yellow or darkly discoloured, crumbly and thickened nails can be manifestations of a fungal infection.

Ingrown nails, the most common nail impairment, are nails whose corners or sides dig painfully into the side of the nail, often leading to irritation, redness, and swelling. Usually, toenails grow straight out. Sometimes, however, one or both corners or sides curve and grow into the flesh. The big toe is usually the victim of this condition but other toes can also become affected.

Here are some prevention tips to get you started for the summer season:

  • Proper hygiene and regular inspection of the feet and toes are the first lines of defense against fungal nails.
  • Washing the feet with soap and water, remembering to dry thoroughly, is the best way to prevent an infection.
  • Shower shoes should be worn when possible in public areas.
  • Shoes, socks, or hosiery should be changed daily.
  • Toenails should be clipped straight across so that the nail does not extend beyond the tip of the toe.
  • Wear shoes that fit well and are made of materials that breathe.
  • Avoid wearing excessively tight hosiery, which promote moisture.
  • Disinfect instruments used to cut nails.
  • Disinfect home pedicure tools.
  • Don’t apply polish to nails suspected of infection—those that are red, discolored, or swollen, for example.

For more customized advice regarding your foot health, feel free to book a consultation with Jennifer Lam, the Chiropodist at the Form and Function clinic.

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Squat like a baby

I would argue that how baby squats is how we were meant to.  Through our childhood development we squat this way and we are not told how to.  It is part of our DNA and we all do it.  As we learn to sit on chairs and couches, I would say that we slowly lose this natural ablility.

Many of us would have trouble getting down in this position due to stiff hips, knees and ankles.  However, many of us should be able to.  Try lying on your back, can you bring your knees to your hip level?  If yes, you should be able to squat that deep as well.  In this case it is not because of your joint stiffness, it is because you can’t control your body segments to allow you to get into this position.

One simple observation is that many people squat with their knees and not their hips.  When I test people I will see their knees dive forward, when their hips should go back.  Many people have bad knees because they use their knees way too much and should use their hips.

Watch how a baby will shift weight into his/her heels and drop down into the hips, not forward into the knees.  Also, most babies will keep a great spine position and not round their back.  Why can a baby do this and we can’t?  Part of the reason is that we tend to lose automatic control of our deep spine stabilizers that control our spine position.  However you can get it back!

The squat is such a fundamental movement of everyday life.  It is how we sit on chair, get off the toilet and how we get to the floor.  Many times the problem is how people squat and not because of their knees and back.  The trick is to use other muscles (i.e. core) and joints (i.e. hip) to help.  This movement is a pattern and you can retrain it.  I have helped many patients get their squat back.

Dr. Paul

baby-squat

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The Warm Up

As the weather (finally) warms up, here are some pointers on warming up for that upcoming season of softball, tennis, golf or whatever activity you like to do.

I don’t know about you, but I grew up in a time where “warming up” meant sitting around in a circle, statically stretching various muscles (remember gym class?) However, this view has changed.  The current view on warming up is to do it dynamically, that is through movement and not through static holding of stretches.  It has been theorized that static stretching actually reduces muscle activity and force.  Why would you want that before doing an activity?

Also, warming up is important in priming your body for activity.  It is meant to initiate muscle activation, lubricate joints and gradually prepare your cardiovascular system for the upcoming task at hand.  All of these things help minimize injury.  Physiologically, you know this is achieved when you start feeling warm (hence the name) and start sweating.  Light perspiration is a sign that your body is getting ready to go!

So how do you dynamically warm up?  Here is a good routine to follow.  It should take roughly 5-10 minutes.  Use a line to do the warm up (ie baseline of tennis court, 1st to 2nd base on softball diamond, etc).  Go back and forth on this line (real or imaginary) twice for each exercise.

  • Walking lunges
  • High knees
  • Heel kicks
  • Side shuffles
  • Crossovers
  • Side lunges
  • Toe touches
  • Walking lunges + reach/twist (one or all of the options)

If you do not know what some of these exercises are, I will be posting a video with this routine soon.  So get warm and enjoy your sporting endeavors!  Happy Spring!

Manni Wong

Registered Physiotherapist

By Administrator 0 Comments Health Tips

Maximize Your Fertility…as a Couple

Did you know that for Canadian couples experiencing infertility concerns, 30% are found to be due to male fertility factors, 40% are found to be due to female fertility factors and 30% are due to a combination of male, female, and unknown factors? With this current statistic, why is it that it is often only the woman that gets treated for infertility?

In order to truly maximize your fertility potential as a couple it is important for both the man and woman to take an active role in optimizing their reproductive and overall health. Take a look at the following tips to see if you and your partner are doing everything that can be done to maximize your chances of getting pregnant.

 Nutrition Tips:

  • Choose whole foods at each meal (i.e. food that does not come out of a box).
  • Eat a variety of antioxidant-rich foods, including bright & dark coloured vegetables and fruits. Antioxidants help protect the egg and sperm from DNA damage.
  • Get individualized recommendations for nutritional supplements to support reproductive health, especially if there are diagnosed or suspected reproductive conditions (e.g. polycystic ovaries and fibroids in women; low sperm count and motility in men).

 Lifestyle Tips:

  • Ensure you are getting restful, restorative sleep every night. Develop a sleep routine and consider acupuncture if you are having trouble.
  • Do activities that will encourage relaxation on a regular basis (e.g. acupuncture, breathing exercises, meditation).
  • Address any mental & emotional obstacles to fertility, including age-related fears, work burnout, and relationship strain. Make use of lifestyle counselling and acupuncture to help you manage these concerns effectively.

The above tips are a great start to evaluating your fertility health, however there are many other important issues to consider. To truly maximize your fertility potential, consider making a complimentary 15 minute appointment to learn about the Optimal Fertility Program that was developed using research and clinical experience to enhance your ability to get pregnant as a couple.

Wishing you optimal health and fertility,

Odette Bulaong, ND

By Dr. J 0 Comments Health Tips, Uncategorised

Relieve Neck Pain by Proper Breathing

Breathing with our diaphragm has been shown to reduce activation in some of the bad posture muscles such as the scalenes and upper trapeziusbreathing. Those muscles are typically the overactive muscles seen in people with chronic neck pain and bad posture. A great way to relax those muscles is by simply working on utilizing your diaphragm when breathing. You will want to make sure that you are expanding your stomach, as well as your ribs laterally when taking in a deep breath, instead of lifting your chest. Try putting one hand on your belly, and the other hand on your chest, and take 10 deep breaths without lifting your chest. This is a great way to relax those bad posture muscles, activating your diaphragm, while reducing stress.