By Dr. J 0 Comments Health Tips, Uncategorised

Setting Healthy Resolutions

It is that time of year when New Year resolutions are starting to creep into your head. If one of your resolutions is to become healthier, stronger and more fit, then being educated in properly setting exercise goals is key to success. Here are some advice in setting SMART exercise/fitness goals:

  • Specific: Your fitness goal should be specific. You should not just think I want to lose/gain weight. For example, a specific goal would be “I will lose 20 lbs in 6 weeks via increasing my exercise to 30 mins a day, 4 days a week of 2 sessions of cardio and 2 sessions of resistance training”. In this example, it is very specific in what you want to achieve, in what time frame and how you will achieve it. Usually, it is how you can achieve the fitness goal that is the trickiest. It is recommended to consult a personal trainer or rehabilitation professional (physiotherapist or chiropractor) to answer that question. If you want to try it alone, following the above example is a good way to start.
  • Measurable: Most people use weight loss as a measurement for their success in fitness resolutions. Although valid, I recommend using body measurements. Measure the circumference of your arms, chest, waist, hips and thighs with a tape measure before, in between and after your fitness program. In some cases, your weight does not change much but there is a drastic change in body measurements as you start to burn up fat and replace it with stronger muscles. If you still want to use weight as a measure of your success, take weekly measurements instead of daily.
  • Attainable and Realistic: This area is the KEY reason why a lot of people fail with their resolutions. Their fitness goals are unattainable. Losing 50 lbs in 2 weeks is unreasonable for anyone with a job or kids. If weight loss is your primary goal, be safe and aim for losing 2-4 lbs a week. Vice versa is safe for weight gain. Also be realistic with yourself and ask if working out 7 days is actually feasible with your schedule. Try not to set yourself up for failure by making your goal way too hard to achieve. A good start would be 3-4 days of 30-60 mins of exercise. Furthermore, be realistic with your body. It’s not healthy to be 5’6 and 100lbs. Use this link to determine your healthy body weight (http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.html)
  • Timely: Make sure there is an check points and end date for your goal. Know that any good fitness program usually takes 6 weeks, give or take 1-2 weeks. Have check points spread out in between. I recommend every 1-2 weeks. At these check points, reassess where you are in your goal. Are you moving towards it? Away from it? Keep going if you are moving towards it. Consult someone if you are moving away from it. You may need extra guidance and that’s common. Exercise is part of the equation but diet is also another part. You may need to speak with a nutritionist or naturopathic doctor.

I hope this post helps you start make SMART resolutions/goal. Follow your SMART goals and you will be on your way to becoming a healthier you! Happy Holidays, Happy New Year and happy goal setting!

Manni Wong

Registered Physiotherapist

By Dr. J 0 Comments Health Tips

Keep Calm & Stress Less!

Every day we are faced with stressful situations including financial, work, and relationships. We will never be completely free of stress but we can improve our body’s physical and mental-emotional ability to handle stress effectively.

This is important when you consider that many health conditions you may be experiencing are known to be worsened by stress:

  • Cardiovascular Health: high blood pressure, heart attack
  • Immune System:  rheumatoid arthritis, lupus, allergies, eczema, recurrent colds & flu
  • Pain:  migraines, neck tension, lower back pain
  • Digestive Health:  ulcers, constipation, heartburn
  • Mental Health:  insomnia, anxiety, depression
  • Reproductive Health:  female menstrual issues and infertility and male infertility

Fortunately, naturopathic medicine can provide natural, safe and effective therapies to help you feel more in control of the stressors including:

  • Nutritional changes and supplements
  • Acupuncture
  • Lifestyle counseling
  • Relaxation techniques
  • Herbal medicine

If you suffer from any of the above health concerns or have been feeling the stress of the holiday season, and would like to improve the way you handle stress, contact the clinic and ask about the  Keep Calm and Stress Less Program so you can start feeling more balanced again.

Wishing you and your family a Merry Christmas and a Happy & Healthy 2014,

Keep-CalmOdette Bulaong, ND

 

By Dr. J 0 Comments Health Tips, Health Videos

FAB 5 Glute Medius Exercise to Treat ITB Compression Syndrome

Ever Since Frederickson’s article in 2k, there has been  great deal of talk about how the Glute Mede and other abductors of the hip affect the ITB compreesion syndrome.  Some recent articles have also pointed out that ITB compression at the distal end of the femur may lead to a sensory feedback to fire the Glute medes.  So if the Glutes are weak, and inhibited, then it will lead to further lateralization of the hip during dynamic movements and then further  compression of the ITB.  Don’t forget, the ITB is a viscoelastic structure as described by Shleip, meaning when it gets loaded ballistically, it will come back and shrink due to hydration properties as well as actual contractile components.
We also know that the ITB does not have a great deal of ability to stretch, so therefore actual stretching of this compressive band to cure your problems is very unlikely.  Because the pain is due to a compressive force at the distal (further away) end of the ITB,  we also want to avoid compressing it even further.  So make sure if you are foam rolling to avoid the actual painful site by working the proximal end (as long as it feels good after you roll).  So if we can’t stretch it , massage it out, then that leaves us with modalities(laser, IFC, shockwave, acupuncture etc), and good ol’rehab.  So check out the FAB 5 exercise I like to start with my patients.  Most people get better with the basics, but for our active population, we make sure we introduce more sport and activity specific exercises to top it off.
This is my first attempt at using Final Cut on my Mac, I hope you guys enjoy.  Feedback welcome.
For more about how to fix this problem and many others, visit https://www.formfunctionclinic.com/#locations to make a appointment
httpv://www.youtube.com/watch?v=BhzchA0KWjk
By Dr. J 0 Comments Uncategorised

Nutrition Tips for the Holiday Season

It’s December and the holiday season has officially begun.
For many, the focus of the season is food and overindulgence. The average person gains 2 to 12 pounds from Thanksgiving to New Year ’s Day.
It is possible to enjoy the Holiday Season and practice moderation.
Simply, diet is discipline. I teach my clients that weight management is about negotiation, not deprivation. Allow the holiday season to be a time of weight management as opposed to weight loss.

Here are some tips to help maintain your weight and enjoy some holiday treats at the same time.
Set yourself up for success. If you are attending a function in the evening, eat balanced meals throughout the day with lean proteins and vegetables as your base. Go light on the fruits and breads. Save your calories for a serving from the sweet table or a cocktail. Do not skip meals and starve yourself for the sake of saving calories. You will overeat if you show up hungry!
Limit the alcohol. Most people drink themselves to a weight gain over the holiday season. Remember, the average alcoholic beverage is an average of 100-300+ calories!
Placement is key. Be social and move around. Try not to place yourself in front of the sweet table or cheese platter.
Don’t Deny. Have dessert, but take a small portion. Negotiation vs. deprivation.
Portion Control. Use the portion plate. Fill half the plate with veggies from the healthy veggie platter you offered to contribute and accompany with some hummus in place of high calorie dips.
Get moving. Increase your cardiovascular workouts in both frequency and duration over the holidays.
Chew gum. After you have enjoyed your meal or moderate appetizers, chew a piece of gum. Food just does not taste as appealing with the linger of mint.
If you do overeat, do not beat yourself up. Get back on track immediately and set realistic goals to stay motivated.

Allow the Holiday Season to be a time of celebration with friends and loved ones and the food is a compliment, not the main event. Practice moderation and book your consultation with me so that I can support you in attaining your goals in 2014!

Wishing you and your Family a safe and healthy Holiday Season!

Mary

By Dr. J 0 Comments Health Tips

Osteoporosis vs. Osteoarthritis

Osteoporosis and osteoarthritis often get confused for one another, as they both begin with ‘osteo’; however, they are completely different conditions – you may have only one of them or you may even have them both.  Both conditions can cause pain and limit your mobility, but the underlying cause of the pain and mobility restrictions are treated differently.  So it is important that you obtain an accurate diagnosis, in order to have a treatment plan that will be successful for you!

 

  Osteoporosis Osteoarthritis
Definition It is a condition that involves the state of your bones.  There is a decreased quantity and quality of your bone structure.  This can increase your risk of getting a fracture.
It affects your overall bone structure.		 It is a condition that involves the state of your joints.  There is a thinning and destruction of the cartilage that is normally at the ends of bones.  There can also be changes to the bone that lies underneath the cartilage.It affects specific joints.
Symptoms It produces no symptoms, even as the condition progresses.  Only when the bone has become weakened to a point that a simple movement (i.e. bending over to pick up something heavy) can cause a fracture, can pain occur. It produces significant pain that can result in restricted mobility and stiffness.  The joints may also appear larger over time, due to an accumulation of fluid in the joint.
Risk Factors Major Risk Factors:

–       Low bone mineral density
–       Increasing age
–       Low body weight
–       Family history
–       History of low-trauma fracture(s)

 

 Internal Risk Factors:

–       Age
–       Gender
–       Genetics
–       Previous joint damage
–       Bone malalignment

External Risk Factors:

–       Obesity
–       Repetitive jobs/sports that stress the joint(s)
Exercise Therapy The exercise program would be individualized to the person to include weight-bearing and strength training exercises that can help stop bone loss, maintain/increase bone density, or increase balance and prevent falls. The exercise program would be individualized to the person to include range of motion and strength training exercises of the muscles surrounding the joint, in order to provide support to the weak and painful joint.If the damage to the joint is severe, a joint replacement surgery may be needed.  An exercise program can also be developed in order to prepare yourself for surgery and for recovery after surgery.

Come into Form & Function to be assessed by one of our healthcare professionals, in order to have a treatment plan developed that will work best for you!

Sonia
Physiotherapy Resident

By Dr. J 0 Comments Uncategorised

Achilles’ Tendon Injuries

The Achilles’ tendon is the largest tendon in your body and is located in the back of your ankle. It is a commonly injured tendon in the body. There can be many factors leading to injury:

– Excessive ankle pronation: All tendons like to used in a linear fashion. When there is excessive ankle pronation, this causes the Achilles’ tendon to be stressed on the one side more than the other due to poor biomechanics. Over time, this one-sided stress can lead to repetitive overuse injuries like tendinitis.

– Tight calves: Your calves are primarily formed by two large muscles (gastrocnemius and soleus) which attach to the Achilles’ tendon. If they are excessively tight, it puts undue stress (especially if you also have excessive ankle pronation) on the tendon and can also lead to injury

– Weak hips: Weak gluteal muscles can lead to poor biomechanics all the way down to your feet, affecting your Achilles’ tendon by placing undue stress on one side of your tendon, similar to excessive pronation.

– Previous ankle injury: Any previous traumatic injury (ie sprain, fracture) can lead to scar tissue buildup, loss of range of motion and stretch which can lead to altered ankle biomechanics.

– Sudden high impact activity increase: Increasing your activity too quickly can place too much stress on the Achilles’ tendon for it to properly heal after each activity session (ie. tennis, running, soccer, etc) leading to injury.

If you have any pain symptoms in your Achilles’ tendon, do not ignore them. Since Achilles’ tendon injuries are typically repetitive in nature, it could be a sign of an injury waiting to happen.

Proper biomechanics are key to treating and preventing this type of injury. Come into Form & Function and see one of our healthcare professionals to make sure your biomechanics are tip top shape!

Man Chun (Manni) Wong

Registered Physiotherapy