By Administrator 0 Comments Health Tips, Uncategorised

Daily Balance Challenge!

Try to balance a few minutes each day!
Try to balance a few minutes each day!

Challenge yourself to balance regularly.  Not only will this prevent falls, it will increase the proprioceptive awareness of your body.  Meaning you will take better control of your body and improve your awareness within space.

It’s simple! I challenge you to take a few minutes out of your day and balance.  Try this while you wait in line at the grocery counter, wait for the microwave, or just when watching tv!  You can start off easy with simply putting your feet together, stretching your arms out and closing your eyes. Try to hold for at least 30 seconds at a time.  Once you get to 30 seconds you can try to make the movement harder.  Once you’ve mastered 2 leg balance you can try to balance like the image above:

1. Shift weight to one foot.  Keep your arms spread out to start

2. Press your opposite foot above your knee into your thigh

3. Keep a slight bend in the knee. Balance!

4. To make it harder; Hold, twist, take arms overhead, work up onto your toes, etc

 

The more you challenge yourself the more you will improve.  Remember balance is a learned skill so just keep at it and you’ll be amazed as to how much you improve trying everyday for a week.  Go outside, enjoy the sun for a few minutes, soak in the vitamin D and work on that balance!  If you want more progressions or examples feel free to email me at jleung@formfunction.com or come on into the clinic.

By Administrator 0 Comments Health Tips, Uncategorised

Ways to Prevent Swollen Feet During Air Travel

When we are heading to our summer destination by plane, our feet are usually enclosed in a tight space with very minimal leg room to move around.  As a result, we end up with swollen feet.

It is vital that we move our legs as much as possible to allow adequate blood flow to and from the legs.  Low cabin pressure and dehydration due to the dry air circulating on the plane can impair our blood circulation to our feet.  Thus, this can contribute to life-threatening blood clots that can have serious impact on our overall health.

Here are a few tips:

1) Reduce your salt intake.  Salt will increase fluid retention to your feet.

2) Drink plenty of water.  This will decrease your risk of dehydration.

3) Walk along the aisles.  Take bathroom breaks to keep your legs moving.

4) Avoid crossing your legs.  This will reduce circulation to your feet.

5) Consider wearing compression stockings.  These stockings will assist with improving the circulation to your feet.

If you are interested in having an individualized consultation about your feet, please feel free to book an appointment with Jennifer Lam, the Chiropodist at the Form and Function Clinic.