By Administrator 0 Comments Health Tips, Markham

I have Cold Feet – How Do I Keep Them Warm In The Winter?

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With the cold weather upon us, your feet have a tendency to get really cold, really quickly.  Here are some tips to keeping them feel as warm as possible:

 

  1. Avoid cotton socks.  When your feet naturally sweat, cotton socks absorb and trap that moisture.  When it is cold outside, the moisture in the socks will start to freeze, thereby making your feet cold.  Your best choice is socks made of wool.
  2. Wear good boots.  When there is snow, slush, and ice outdoors, you want to be prepared.  Choose boots that are waterproof, come up high enough to your ankle or above to protect against the elements, and made with an insulating liner.
  3. Keep your toes moving.  If you are going to be outdoors for an extended period of time, wiggle your toes up, down, and around to keep blood flow moving to your toes.  This will keep your toes feeling warmer for longer.

Victoria Sheard, Chiropodist

Contact us today for more healthy feet tips!

By Administrator 0 Comments Brampton, Health Tips

Prevention of hypothermia and preparation for cold season events

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Planning for mass-participation endurance events should include preparation for the treatment of hypothermic patients. This is true even when the event will be held in moderate conditions ( T < 28 ‘C or 82.4 ‘F ), and it is particularly important when participation seems likely. Equipments, supplies, and personnel requirements vary based on  the type of event , anticipated weather conditions, and event duration, but several factors merit universal considerations:

  • Warm fluids for oral and iv hydration should be available at all aid stations. Iv bag warmers or microwave ovens should be present to ensure the fluids can be warmed for late completions.
  • Low temperature thermometers, preferably tympanic, should be available to treatment personnel.
  • A warm , dry changing area should be established at the finish area to allow the athletes to recover from the events and escape further environmental heat losses.
  • Readily accessible, appropriate transportation to a treatment facility capable of supporting active internal rewarming ( peritoneal lavage, cardiopulmonary bypass) should be on standby. The transporting vehicles must be outfitted for capability to monitor the patient’s cardiac status and provide heated iv hydration and inhalation therapy.

Dr.Hamid Ghasvini, DC

By Administrator 0 Comments Health Tips, Learn, Markham

Resolutions

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With New Year’s just passing, many of us have resolutions to better ourselves. If you have a resolution to exercise more, you may want to follow some of these tips:

  • Start slow: Rome wasn’t built in a day. Take exercising at a slow pace and ease yourself into any new routines. Once you are comfortable with that, then push yourself harder.
  • Be realistic: Change takes time. Don’t get down on yourself when you don’t see immediate responses to exercise. Think more on the scale of weeks with meaningful change starting in 6 weeks.
  • Positive reinforcement: Focus on how you feel rather than pure numbers (like a scale). If you feel more energetic, stronger, faster, better then feed off that feeling. If you feel more tired, sluggish, painful then you should consult a professional to take a look at your symptoms.
  • Consult a pro: Talk to a professional for help on exercise selection. There’s different levels of exercises and you may be hopping too many levels without proper guidance leading to increase risk of injury.

The professionals at Form and Function can always help your meet any health and exercise goals. Come in and let us help you get to where you want to go.

Manni Wong, Physiotherapist

By Administrator 0 Comments Health Tips, Markham

Be Proactive, Not Reactive

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I have mentioned this (Prehabilitation) before but it bears importance so I’ll mention it again. Most people are reactive in their approach to health. When something hurts, they go seek medical attention. But why not be proactive in your health? Instead of finding out an injury may set you back a couple months, why not try to prevent it from happening in the first place? In terms of physiotherapy, proactive treatment sessions or prehabilitation can help you do just that.

Come into Form and Function proactively and get your movement patterns, joint mobility, muscle strength and flexibility among other things assessed and a preventative program set in place. We can manage the program with just a few follow ups and it might just save you from the hassle and stress of an injury later on.

Manni Wong, Physiotherapist

By Administrator 0 Comments Health Tips, Markham

Choosing the Right Shoes

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If your toes cramp up from time to time, you may be irritating a nerve underneath your foot. You are basically causing the bones in your toes to be squeezed up against the thin nerve that runs in between them.

Make sure to wear shoes that are roomier at the toe box (the region in the shoe that houses your toes).  Wearing shoes with a narrow toe box should be avoided and/or minimized.

Jennifer Lam, Chiropodist

By Administrator 0 Comments Health Tips, Markham

Massage Eases DOMS, Boosts Recovery in Athletes and Bodybuilders

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Sport massage after intensive exercise will improve power and perceptual recovery in athletes.  A 30-minute massage significantly improves the recovery rate for bodybuilders.  A massage treatment can induce delayed onset muscle soreness (DOMS).  A post-exercise massage session can improve the exercise performance and recovery rate for those who engage in intensive exercise.

John Li, Massage Therapist

By Administrator 0 Comments Brampton, Health Tips

What doesn’t kill you makes you stronger!

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We all want to feel and look our best and one way to help with this is through exercise. Exercise and eating a healthier diet are common recommendations doctors are telling their patients everyday and there is a reason behind this.

 

There are many benefits with exercise, which I will go through at least seven reasons for you to hit the gym even harder!

 

  1. Exercise can help prevent excess weight gain or help maintain weight loss. The more intense the activity, you burn more calories. You can also incorporate more activity into your everyday life by taking the stairs instead of the elevator at work.

 

  1. Exercise combats health conditions and diseases. Being active boosts high-density lipoprotein (good cholesterol) and decreases unhealthy triglycerides. Exercise can also prevent or manage conditions such as stroke, type 2 diabetes, depression, and arthritis.

 

  1. Exercise improves mood. A workout at the gym or a brisk 30-minute walk can help you feel more relaxed and happier.

 

  1. Exercise boosts energy. Regular physical activity can improve your muscle strength and boost your endurance.

 

  1. Exercise promotes better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep.

 

  1. Exercise helps promote a healthier sex life. Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life.

 

  1. Exercise can be fun. Doing group workouts with friends or taking hikes with family can be a great way to spend some quality time with loved ones on top of getting some physical activity in as well.

 

 

If you want to know more about how to start an exercise routine and injury prevention, come by Form and Function Clinic. Our physiotherapist and chiropractors would love to show you how.

By Administrator 0 Comments Health Tips, Markham

Stretching is like flossing…

  • I used this analogy a lot in the clinic because it works so well.
  • “Stretching for your muscle is like flossing for your gums. If you want your teeth and gums to be healthy, you floss often. If you want your joints and muscles to be healthy, you stretch often.”Stretching regularly helps keeps muscles from shortening. Short muscles can restrict joint movement and over time can lead to repetitive strain injuries. So take a look at our stretching videos (insert link here) and start flossing, I mean stretching!
  • Side note: Stretching, like flossing, sometimes is not enough. That’s why you go see a dental hygienist or dentist every so often to get a deeper clean for your teeth and gums. You should do the same with muscles and joints. Come in to Form and Function every so often and see our therapists. We can get a deeper release for your muscle and joints than stretching.

 

Manni Wong
By Administrator 0 Comments Health Tips, Team - Brampton

Exercise Your Knees Regularly

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Knee joint is necessary for mobility and stability of lower extremity. The joint supports the body as one sits, stands, walks and climbs. Modern lifestyle has made the joint more prone to wear and tear, and serious injuries, due to lack of activity, over activity, obesity or other bodily disorders. The strength of knee muscle determines to a great extent the strength of joint.  Hence, it must be exercised properly and regularly.

Benefits:

Exercising the knee muscles improves the strength and stability of the knee and brings about balance. This helps in better mobility of the body,

Technique:

1. While sitting in chair or lying in bed, push your knee towards the surface and

2.  Lift your leg straight up to 45 degrees without bending your knee when in

3. Lie on your side, Lift your leg straight up without bending your knee. Hold for count of 5 and bring it down. Repeat 10 times.

4. Stand facing back of a chair. Bend your knees down to 30 to 45 degrees. Hold tighten the thigh muscle. Hold for a count of 5 and relax. Repeat 10 times.

lying position. Hold it there for the count of 10 and lower it down. Repeat 10 times. The exercise can be progressed by decreasing the angle at hip to 30 degrees, followed by 15 degrees to increase the load on knee muscles.

Smriti Kaushal