How to prevent back, neck, and shoulder pains
Proper Posture is the key!
A few things to remember:
– don’t slouch when you are sitting or standing
– bring your shoulder blades back
– have your chest out
– contract your stomach muscles by tucking in your tummy
James Keung
Clinical Intern
How your foot strikes the ground when you run determines how much stress you put on your body. Studies have shown that striking the ground with the heel places more stress on your body when compared to midfoot or forefoot striking. An argument can be made that heel striking is not natural. Try running barefoot on your heel, your body won’t allow you to. Running shoes are built thicker in the heel to promote this motion. But is this the right way to run?
Now should I just switch to a midfoot or forefoot strike and get the vibram five fingers / “toe shoes”. It is not that simple. You may not have the foot type to handle a mid or forefoot strike and you must transition gradually.
At Form & Function we have Running Asssessments and programs that will help you see what type of foot striker you are. From the assessment we can advise if you should switch and how. Come to Form & Function to ask how or visit our website for more info.
Dr. Paul Oh
A pedicure is always a great way to pamper and groom your feet. Be aware as you can walk out of the salon with an infection due to improperly sterilized tools and contaminated footbaths.
The American Academy of Dermatology is warning consumers about the health risks associated with pedicures. These health risks include athlete’s foot, nail fungus, bacterial infections such as MRSA (Methicillin-resistant staphylococcus aureus) which is a potentially serious antibiotic-resistant bacterial infection.
Before you decide to indulge in a pedicure, take note of the following tips:
1) book your appointment in the morning as the instruments and footbaths are typically the cleanest at the beginning of the day.
2) pedicure disinfectants usually take at least 10 minutes to work so ask the person booking your appointments the gap they have in between appointments. If the footbath is being used on one person after the other, you may be vulnerable to infections.
3) don’t shave your legs right before your pedicure as slight nicks and cuts may leave your skin at risk for bacterial and fungal infections.
4) don’t let them cut your cuticles as they are a protective barrier that prevents bacteria and fungus from entering into the body.
5) bring your own nail polish as the brushes are rarely sterilized. You may be putting yourself at risk for getting fungal toenails.
Finally, salons may not be able to properly smooth down calluses (the dead skin on your feet) and corns. They may create open wounds/sores that are prone to infection. Especially if you are diabetic, it may be best to be treated by a Chiropodist/Foot Specialist. For more information, book an appointment with Jennifer Lam, the Chiropodist at Form and Function Clinic.
There is a growing concern amongst health care professionals and those in the field of ergonomics pertaining to the potential health consequences associated with sedentary occupations that require working hours on end in front of a computer screen. The evolution of our employment sector has led to a significant increase in the number of occupations that involve this line of work, which gives rise to a new cluster of overuse injuries.
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!
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!
Regardless of whether or not you decide to get this year’s flu vaccine, here are 3 tips that can reduce your risk of catching not only the flu, but also the common cold and other viral or bacterial infections because they strengthen your immune system and your body as a whole:
If you suffer from chronic stress, anxiety, insomnia or constant sugar cravings and would like an individualized treatment plan to support, boost and balance your immune system naturally, Dr. Odette would be happy to work with you this fall season.
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
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.
