The Importance of Health
Be happy so long as loved ones are healthy. Everything else can either be fixed, thrown out, bought or forgotten. Dr. Jon Leung |
Keep your socks clean!
Make sure to keep your socks clean. If your socks get soaked as a result of the sweat from your feet or from the rain/snow etc. be sure to remove your socks as soon as possible. It is very easy for bacteria to invade your feet after they have been in shoes for a while. Bacteria love warm and moist environments. So keeping your feet dry will help to minimize your risk of Athlete’s Foot!
Jennifer Lam, Chiropodist
Running Shoe Selection
The function of a running shoe is to protect the foot from the stress of running, while permitting you to achieve
your maximum potential. Selecting the right shoe for your foot can be confusing without the proper knowledge.
People with low arches, called pronators, will need a shoe that provides stability. A shoe with good cushioning
is important for people with high arches, called supinators.
There are three main features that you need to consider when selecting a running shoe: shape, construction,
and midsole.
Shape
To determine the shape of the shoe, look at the sole. Draw a straight line from the middle of the heel to the top
of the shoe. In a curve-shaped shoe, most comfortable for supinators, the line will pass through the outer half of
the toes. A straight-shaped shoe will have a line that passes through the middle of the toes. These shoes are
built to give pronators added stability.
Construction
Take out the insole and look at what type of stitching is used on the bottom. In board construction shoes, built
specifically for pronators, the bottom of the shoe will not have any visible stitching. Combination shoes,
appropriate for mild pronators or supinators, will have stitching that begins halfway. On slip-constructed shoes,
you will see stitching running the entire length of the shoe providing the flexibility supinators need.
Midsole
Most of the cushioning and stability of a running shoe is determined by the midsole. A dual-density midsole
provides shock absorption as well as some stability, perfect for pronators. Single density midsoles offer good
cushioning but are not great at providing stability, making them better for supinators.
Keep in mind that a chiropractor can help you prevent running-related problems by assessing your gait, as well
as the mobility of the joints in your feet, legs, pelvis and spine.
Dr. Roger Singh
Types of Stretching
Dynamic Stretching
This stretching technique suggest exactly what it says. It is stretching a limb throughout its range of motion with movement in order to reach its fullest potential. During dynamic stretching it does not ask for bouncing or a jerking motion. An example of this would be to swing your leg and let it naturally reach its full potential.
Why Use Dynamic Stretching?
This technique has been proven to improve the readiness of your muscles before exercise. Dynamic stretching is done before physical activity to ensure your muscle are ready to contact and move freely.
Static Stretching
This method of stretching is the complete opposite of Dynamic. Static stretching requires you to hold your stretch for a prolonged period of time. Typically 30-90 seconds depending on how tight the muscle is. While stretching you want to be controlled with little movement, bouncing during these stretches can cause injury. An example of this method would be to touch your toes and hold.
Why Use Static Stretching?
Static stretching is done after being physically active. This relaxes the muscles after being active to prepare the body for recovery. Static stretching will ultimately increase your flexibility and range of motion.
Food Tracking Made Easy
Keeping track of your food intake can help you meet your health goals, whether they be losing weight or increasing muscle mass. While there is nothing wrong with the tried and true pen and paper food journal, there are many apps available for free that can make the process easier. The easier the process is, the more likely you are to stick with it.
The app that I currently use and recommend to my patients is MyFitnessPal which is available for free download at https://www.myfitnesspal.com/
It’s great because it helps you easily track the foods you eat, and also calculates how much protein, carbohydrate and fat you are eating daily. It also allows you to set your goals at the start of using it, and you can easily see how you are meeting (or not meeting) your food requirements on a daily basis, so that you can make the proper adjustment. Also, by sharing this information with your naturopathic doctor, they can help you determine how your eating habits can be improved to help you achieve your health goals.
Wishing you good health,
Dr. Odette Bulaong ND
Work Ergonomics
Having a proper workstation is vital to reduce work related health issues such as bad posture, headaches and unnecessary muscle strains. Contrary to popular belief sitting, which most people believe is relaxing, is hard on the back. Sitting for long periods of time can cause increased pressure on the intervertebral discs, the springy shock absorbers of the spine.
The following are recommendations to help increase comfort for computer users:
- Alternate between sitting and standing. Take a break every half hour.
- Adjust height of backrest to support the natural inward curvature of the lower back. You can use a rolled towel to support the low back.
- Make sure the backrest angle creates a 90-degree angle between the hip and torso.
- Feet should rest flat on floor when sitting with both the low back and shoulders touching the backrest.
- Back of the knees should not come in direct contact with edge of the seat pan, there should be some space left in between.
- Arms should rest lightly on the arm rests and do not use the arm rests to slouch!
If you need help or advice regarding running tips and tricks, come by Form and Function Clinic. Our physiotherapist and chiropractors would love to show you how.
Tips for Beginner Runners
So many people start towards their fitness goals by running. There’s nothing wrong with that if they go about it the right way. Here are some quick tips:
- Pace yourself. Start running at a pace where you can carry a conversion without huffing and puffing initially. Over time, that pace will increase
- Run the right distance. Start with 2-3 km and see how sore you are the next day. If the soreness is gone within one day, you can increase the distance. If not, stay at that distance.
- Rest correctly. Always have at least one day in between runs for rest and recovery. I recommend only running 2 times a week for a month before increasing your frequency
- Get fit. You should be fit enough to run if you want to run to get fit. Some basic muscle strength/endurance is important to run properly. Come in to Form and Function to get assessed on what exercise you need to do before you run.
If you have any more questions, feel free to contact us at Form and Function Clinic or book an appointment to see one of our therapist.
Manni Wong, Physiotherapist
Sit Differently After Meals
It does not matter how much one eats but how much one can digest. The digestive
system is the fulcrum of all human systems. To strengthen it is to strengthen the entire
human organism. Normally, people start working immediately after taking meals. For
proper digestion, blood should flow properly towards the digestive system. For this one
needs to learn the Thunderbolt pose.
Benefits:
The Thunderbolt pose improves digestive efficiency by reducing the blood flow towards
the lower pelvic region and increasing it towards the stomach. The chances of acidity
and flatulence decrease. Besides, it strengthens muscles of the back and the neck.
Technique:
Keep the lower legs together and sit on heels, so that the thighs rest on calf
muscle and the buttock rests on heels. Back and neck should be kept straight.
Maintain the posture for at least 5-10 minutes.
In case of discomfort in legs or feet, undo the posture and stretch your legs.
Warning: Not to be performed by those who have knee problems or who have
undergone knee surgery.
Smriti Kaushal, physiotherapist
Been sitting all day? Legs up!
Do you spend a lot of time at work sitting or stuck in one position? During lunch or a break, take the time to move and stretch and change your position to keep your spine healthy. Prop your legs up against the wall with your back on the floor. Take a few deep breaths while ‘sitting on the wall’ to help the back, improve circulation, rest weary legs, or relax in general.
Dr. Jon Leung
Ingrown Toenails
Ingrown toenails are toenails that have a tendency to curl into the surrounding skin on our toes.
If left unattended, they are can get infected and/or irritated. Make sure to wear wider-fitting shoes. This will prevent your shoes from putting pressure onto your toenails. Wearing high heels will have just the opposite effect! Avoiding any type of trauma to the toenails will also be beneficial. Avoid people from stepping on your toes and avoid hitting your toenails against hard surfaces.
Jennifer Lam, Chiropodist