Squat like a baby

I would argue that how baby squats is how we were meant to.  Through our childhood development we squat this way and we are not told how to.  It is part of our DNA and we all do it.  As we learn to sit on chairs and couches, I would say that we slowly lose this natural ablility.

Many of us would have trouble getting down in this position due to stiff hips, knees and ankles.  However, many of us should be able to.  Try lying on your back, can you bring your knees to your hip level?  If yes, you should be able to squat that deep as well.  In this case it is not because of your joint stiffness, it is because you can’t control your body segments to allow you to get into this position.

One simple observation is that many people squat with their knees and not their hips.  When I test people I will see their knees dive forward, when their hips should go back.  Many people have bad knees because they use their knees way too much and should use their hips.

Watch how a baby will shift weight into his/her heels and drop down into the hips, not forward into the knees.  Also, most babies will keep a great spine position and not round their back.  Why can a baby do this and we can’t?  Part of the reason is that we tend to lose automatic control of our deep spine stabilizers that control our spine position.  However you can get it back!

The squat is such a fundamental movement of everyday life.  It is how we sit on chair, get off the toilet and how we get to the floor.  Many times the problem is how people squat and not because of their knees and back.  The trick is to use other muscles (i.e. core) and joints (i.e. hip) to help.  This movement is a pattern and you can retrain it.  I have helped many patients get their squat back.

Dr. Paul

The Warm Up

As the weather (finally) warms up, here are some pointers on warming up for that upcoming season of softball, tennis, golf or whatever activity you like to do.

I don’t know about you, but I grew up in a time where “warming up” meant sitting around in a circle, statically stretching various muscles (remember gym class?) However, this view has changed.  The current view on warming up is to do it dynamically, that is through movement and not through static holding of stretches.  It has been theorized that static stretching actually reduces muscle activity and force.  Why would you want that before doing an activity?

Also, warming up is important in priming your body for activity.  It is meant to initiate muscle activation, lubricate joints and gradually prepare your cardiovascular system for the upcoming task at hand.  All of these things help minimize injury.  Physiologically, you know this is achieved when you start feeling warm (hence the name) and start sweating.  Light perspiration is a sign that your body is getting ready to go!

So how do you dynamically warm up?  Here is a good routine to follow.  It should take roughly 5-10 minutes.  Use a line to do the warm up (ie baseline of tennis court, 1^st to 2^nd base on softball diamond, etc).  Go back and forth on this line (real or imaginary) twice for each exercise.

• Walking lunges
• High knees
• Heel kicks
• Side shuffles
• Crossovers
• Side lunges
• Toe touches
• Walking lunges + reach/twist (one or all of the options)

If you do not know what some of these exercises are, I will be posting a video with this routine soon.  So get warm and enjoy your sporting endeavors!  Happy Spring!

Manni Wong

Registered Physiotherapist

Spring Slim Down!

Hopefully Spring will actually arrive soon!
In the meantime, it is time to get ready for the shorts and bathing suits!
Have you gained a few extra pounds over the winter and in need of a Spring Slim Down? Here are a few tips to shed a few unwanted pounds:
Start your day with a healthy serving of protein such as a smoothie or egg whites. Protein for breakfast will help to manage blood sugar levels and curb sugar cravings throughout the day.
Try to eat smaller balanced meals every 4 hours. This will also help with blood sugar and will also help to boost your metabolic rate.
Eat your carbohydrates (breads and grains) earlier in the day, lunch is best. This will give the body time to convert the sugar from carbs into energy and you store less fat than if you ate the carbs later in the day. Try to make your carb cut off time 4pm!
Avoid eating in the evening. Try a nice herbal tea in place of the night time snacks.
Increase diurectic foods such as asparagus, spinach, berries and artichokes. These foods will keep your cells hydrated and naturally detox your liver.
Form and Function offers specific Weight Loss Programs to help to achieve your optimal weight. Log on our website today for information!
In good health!
Mary