By Administrator 0 Comments Health Tips

Exercise for women 60+ …even a little goes a long way!

A recent study in women aged 60-74, showed that exercising even just two times per week (1 aerobic workout and 1 strength training workout) for 16 weeks can improve aerobic fitness and strength, and reduce fat mass. The greatest benefits were seen in women who exercised four times per week (2 aerobic workouts and 2 strength training workouts). Interestingly, benefits decreased when women exercised six times per week (3 aerobic workouts and 3 strength training workouts).

If you’re a woman 60 years or over, use this study as motivation for safe and effective physical activity levels because even a little bit of exercise can make a difference (just don’t overdo it!). Before starting a new exercise program, make sure your health care professional assesses that you are healthy enough to do so. Exercising is an important step to helping improve your health physically and emotionally, so that you can live your life to the fullest.

So women of all ages: let’s keep moving!

Odette Bulaong, ND

 

By Dr. J 0 Comments Health Tips

Achilles Pain & Weak Glutes

achinles

 

 

 

 

 

A recent article by Smith et al ( 2013) has  shown that runners with Achilles Tendinopathy (chronic tendinitis) also have a delay in both Glute Mede and Glute Max activation and duration of firing. Unfortunately it does not tell us if Glute inactivity is the chicken or  the egg, but from a kinetic chain perspective it does make a great deal of sense.  Glute Mede and max are external rotators of the leg, and with out good firing patterns, it can also play a part in pronation (foot flattening out) of the foot.  Pronation is one mechanism of causing achilles injuries.   Either or, if your unsure have your therapist check for glute mede and max response to load, as well as its endurance if you are suffering from Achilles tendon pain.

 

 

Neuromotor Control of Gluteal Muscles in Runners with Achilles Tendinopathy
Smith, Melinda M.; Honeywill, Conor; Wyndow, Narelle; Crossley, Kay M.; Creaby, Mark W.
Medicine & Science in Sports & Exercise: 10 October 2013

By Administrator 0 Comments Health Tips

Choosing the Right Footwear for the Appropriate Sport

Be sure to wear sport-specific shoes when you play a particular sport for at least three times a week.  It is highly recommended that you consult with the Chiropodist to ensure that you are wearing the proper shoe size and type of shoe.

The following are just a few shoe recommendations for different types of sports:-

BASKETBALL

Common foot injuries: sprains, tendonitis, stress fractures

The ideal basketball shoe should:

–       Have a thick, stiff sole that gives support while running and landing jumps.

–       Have a high ankle construction that supports the ankle during quick changes in direction.

 

SOCCER

Common foot injuries: ankle sprains, turf toe, ingrown toenails

The ideal soccer cleat should:

–       Not have more than a half inch of space between your longest toe and the end of the shoe.

–       Feature the stud type for the ground that will be played on most often: soft, hard or firm.

 

TENNIS & BADMINTON

Common foot injuries: ankle sprains, tendonitis, torn knee ligaments

The ideal court shoe should:

–       Have a sufficient amount of heel support.  Ensure that the area surrounding the heel is stiff enough and

has adequate padding to prevent injury when making quick changes in direction.

–        Ensure that the sole of the shoe is stiff to provide support when running.

–

RUNNING

Common foot injuries: plantar fasciitis, shin splints, toenail conditons

The ideal running shoe should:

–       Provide maximum shock absorption, to help runners avoid injuries.

–       Match your foot’s arch type (low, medium or high)

By Administrator 0 Comments Health Tips

Choosing the Right Footwear for the Appropriate Sport

Be sure to wear sport-specific shoes when you play a particular sport for at least three times a week.  It is highly recommended that you consult with the Chiropodist to ensure that you are wearing the proper shoe size and type of shoe.

The following are just a few shoe recommendations for different types of sports:-

BASKETBALL

Common foot injuries: sprains, tendonitis, stress fractures

The ideal basketball shoe should:

–       Have a thick, stiff sole that gives support while running and landing jumps.

–       Have a high ankle construction that supports the ankle during quick changes in direction.

 

SOCCER

Common foot injuries: ankle sprains, turf toe, ingrown toenails

The ideal soccer cleat should:

–       Not have more than a half inch of space between your longest toe and the end of the shoe.

–       Feature the stud type for the ground that will be played on most often: soft, hard or firm.

 

TENNIS & BADMINTON

Common foot injuries: ankle sprains, tendonitis, torn knee ligaments

The ideal court shoe should:

–       Have a sufficient amount of heel support.  Ensure that the area surrounding the heel is stiff enough and

has adequate padding to prevent injury when making quick changes in direction.

–        Ensure that the sole of the shoe is stiff to provide support when running.

–

RUNNING

Common foot injuries: plantar fasciitis, shin splints, toenail conditons

The ideal running shoe should:

–       Provide maximum shock absorption, to help runners avoid injuries.

–       Match your foot’s arch type (low, medium or high)