Form & Function will be providing Golf Swing and Biomechanical analysis at the Markham Mobility Foundation Golf tournament at the luxurious Meadowbrook Golf and Country Club today. Come by the booth for a visit!
Use ice for all new sprains, strains and bruises. Ice will help control the inflammation, swelling and pain. This will aid in a faster and less painful recovery. Apply ice to the affected area for 15-20 minute cycles on and off. Do this as soon and as often as you can – especially in the first 48 hours. Also, ice is great for chronic/overuse sports injuries (i.e. shin splints, tennis elbow). Always ice after activity and not before.
Use heat for chronic injuries before your activity. Heat will help promote blood flow to the area, loosen tissues and relax injured areas. Heat the affected area using a heat pack or hot towel for no more than 20 minutes before activity.
More than 9 million Canadians are living with diabetes or prediabetes. In diabetics, high blood glucose levels can result in complications to the blood vessels and nerves supplying the legs and feet.
Damage to the nerves of the legs and feet will result in decreased sensation of pain, heat and cold. A sore or a cut to your feet or legs may worsen and you may not even feel it. This lack of feeling caused by nerve damage is called neuropathy. Nerve damage can lead to a sore or infection.
Lack of blood flow to the feet or legs will cause open sores or infections to heal at a slower rate. When infections do not heal, it can lead to a serious condition called gangrene. If left untreated, amputations can result.
Tips on how to take care of your feet:
1) Wash your feet in warm water on a daily basis.
2) Check your feet daily for sores, open cuts, blisters, redness, calluses and other problems.
3) Moisturize the skin on your feet to preventing cracking but not between the toes.
4) Always wear slippers or shoes to protect your feet from injuries.
5) Always wear socks (white preferably to check for any signs of bleeding) to avoid blisters.
6) Wear proper fitting shoes.
7) Ensure that there are no sharp objects or seams within the shoes before you wear them.
It is important to have your feet checked on a regular basis by a foot specialist. Contact the Form and Function Clinic to book your foot assessment today!
More than 9 million Canadians are living with diabetes or prediabetes. In diabetics, high blood glucose levels can result in complications to the blood vessels and nerves supplying the legs and feet.
Damage to the nerves of the legs and feet will result in decreased sensation of pain, heat and cold. A sore or a cut to your feet or legs may worsen and you may not even feel it. This lack of feeling caused by nerve damage is called neuropathy. Nerve damage can lead to a sore or infection.
Lack of blood flow to the feet or legs will cause open sores or infections to heal at a slower rate. When infections do not heal, it can lead to a serious condition called gangrene. If left untreated, amputations can result.
Tips on how to take care of your feet:
1) Wash your feet in warm water on a daily basis.
2) Check your feet daily for sores, open cuts, blisters, redness, calluses and other problems.
3) Moisturize the skin on your feet to preventing cracking but not between the toes.
4) Always wear slippers or shoes to protect your feet from injuries.
5) Always wear socks (white preferably to check for any signs of bleeding) to avoid blisters.
6) Wear proper fitting shoes.
7) Ensure that there are no sharp objects or seams within the shoes before you wear them.
It is important to have your feet checked on a regular basis by a foot specialist. Contact the Form and Function Clinic to book your foot assessment today!
One of the biggest misconception about exercise is that individuals learn to do the same exercise and workout routine over and over for weeks or months at a time. This is certainly costs you what you want most out of your routines – results! Progression of exercise is a key component in order to build up your strength, endurance, & healthier lifestyle.
So how do you change up your workout routines to make them effective, challenging, & most importantly enjoyable?
Progression can come in a variety of ways: changing your weight, repetitions, intensity, speed, duration, & exercises. However, once you master the exercise this progression becomes ineffective in what you want to accomplish. Here are some ways to increase maximum potential!
1) Change your position – grip, foot placement, addition of rotational components, etc.
2) Change the type of resistance – machines to free weights to resistance bands to functional activities, etc.
3) Go from bilateral to unilateral – use of 1 arm or leg at a time and then switching.
4) Adding a balance challenge – Use a ball, foam roller, bosu, narrowing stance, etc.
5) Doing compound movements – combining two or three exercises together adds a dynamic dimension to your workouts.
For additional workout routines please book a consultation with Christopher Chmiel @ Form & Function Clinic to find out more ways in which to achieve your functional or personal goals.
The most common cancer and the leading cause of cancer deaths worldwide is breast cancer. With country comparison, the incidence is almost three times higher in industrialized nations than it is in the developing ones. About one in nine women in Canada will develop the disease, the US at a very similar but slightly higher chance at one in eight.
From a dietary perspective, the diets of women in non-industrialized worlds were richer in fibre, fruits, vegetables, and legumes, and lower in fat, animal protein, and dairy. Also of interest to note are geographical studies which have shown that the countries positioned near the equator showed lower incidences , possibly linked to increased sunlight and Vitamin D levels in the breast; Japanese women who are of the world’s largest consumers of sea vegetables, carried the highest levels of iodine, found to be protective of breast tissue.
Finally, exercise is a protective factor against breast cancer, moreso in pre-menopausal women. In one study, the girls who were less likely to be diagnosed with breast cancer engaged in physical activities such as walking or biking to school, competitive training, and for all you parents out there who will like this one, vigorous household chores. Research has shown that long-term exercise decreases estradiol and progesterone secretion, lowers blood glucose and insulin, delays the onset of menstruation in girls, and enhances estrogen metabolism.
To explore other practical stategies which one can implement in their lifestyle, contact your primary health-care practitioner or naturopath who will discuss other links and risk factors to breast cancer including environmental, psychological, and emotional.
Bathing suit season has finally arrived! Are you feeling anxious about that pool party that is fast approaching, or perhaps you are hiding under the towel at the beach.
Here are a few nutrition tips to help shed those un- wanted inches:
Do not skip breakfast and make sure breakfast includes protein. Sprinkle some nuts or seeds on your cereal or replace high sugar jams with almond butter. Try making a smoothie with fruits and yogurt.
Eat every 2.5 to 3 hours. This will help to stabilize blood sugar levels as well as boosting the metabolic rate.
Increase your intake of fluids. This will speed up metabolism and promote a healthy digestive system.
For more information on shedding those unwanted pounds, stop into the clinic for a free weight loss consultation! In good health, Mary
Relieve The Stress From Your Desk
By Dr. Paul Oh Chiropractor
Do you have tight and tender shoulders and neck muscles? Do you sit in front of a computer 8 hours a day? Well if you answered yes to these questions, this article is for you.
Key words:
Form & Function Markham
Chiropodist Markham
Nutritionist Markham
Chiropractic Markham
Want better posture? Sit back in your chair and tuck your chin inward.
Roll your shoulders back so the shoulder blades are resting on the upper back support. Tuck your chin back without tilting it down.
This will help to restore the natural curves of the spine and reduce the tension of the muscles in the neck, upper back and shoulders.
Learn how to manage tight muscles using a foam roller. See the following video by me (Dr. Paul Oh). Click the link below.
