By Administrator 0 Comments Health Tips

Choosing the Right Footwear for the Appropriate Sport

Be sure to wear sport-specific shoes when you play a particular sport for at least three times a week.  It is highly recommended that you consult with the Chiropodist to ensure that you are wearing the proper shoe size and type of shoe.

The following are just a few shoe recommendations for different types of sports:-

BASKETBALL

Common foot injuries: sprains, tendonitis, stress fractures

The ideal basketball shoe should:

–       Have a thick, stiff sole that gives support while running and landing jumps.

–       Have a high ankle construction that supports the ankle during quick changes in direction.

 

SOCCER

Common foot injuries: ankle sprains, turf toe, ingrown toenails

The ideal soccer cleat should:

–       Not have more than a half inch of space between your longest toe and the end of the shoe.

–       Feature the stud type for the ground that will be played on most often: soft, hard or firm.

 

TENNIS & BADMINTON

Common foot injuries: ankle sprains, tendonitis, torn knee ligaments

The ideal court shoe should:

–       Have a sufficient amount of heel support.  Ensure that the area surrounding the heel is stiff enough and

has adequate padding to prevent injury when making quick changes in direction.

–        Ensure that the sole of the shoe is stiff to provide support when running.

–

RUNNING

Common foot injuries: plantar fasciitis, shin splints, toenail conditons

The ideal running shoe should:

–       Provide maximum shock absorption, to help runners avoid injuries.

–       Match your foot’s arch type (low, medium or high)

By Administrator 0 Comments Health Tips

Choosing the Right Footwear for the Appropriate Sport

Be sure to wear sport-specific shoes when you play a particular sport for at least three times a week.  It is highly recommended that you consult with the Chiropodist to ensure that you are wearing the proper shoe size and type of shoe.

The following are just a few shoe recommendations for different types of sports:-

BASKETBALL

Common foot injuries: sprains, tendonitis, stress fractures

The ideal basketball shoe should:

–       Have a thick, stiff sole that gives support while running and landing jumps.

–       Have a high ankle construction that supports the ankle during quick changes in direction.

 

SOCCER

Common foot injuries: ankle sprains, turf toe, ingrown toenails

The ideal soccer cleat should:

–       Not have more than a half inch of space between your longest toe and the end of the shoe.

–       Feature the stud type for the ground that will be played on most often: soft, hard or firm.

 

TENNIS & BADMINTON

Common foot injuries: ankle sprains, tendonitis, torn knee ligaments

The ideal court shoe should:

–       Have a sufficient amount of heel support.  Ensure that the area surrounding the heel is stiff enough and

has adequate padding to prevent injury when making quick changes in direction.

–        Ensure that the sole of the shoe is stiff to provide support when running.

–

RUNNING

Common foot injuries: plantar fasciitis, shin splints, toenail conditons

The ideal running shoe should:

–       Provide maximum shock absorption, to help runners avoid injuries.

–       Match your foot’s arch type (low, medium or high)

By Administrator 0 Comments Health Talk

Motion is lotion

Do you get stiff from sitting or standing too long.  Well a good way to get rid of this stress is to simply move.  Get up from your chair and go for a short walk.  The joints such as your spine and knees are synovial joints.  These joints have fluid between the joint surfaces.  When you don’t move for a while the fluid does not move.  The movement of the fluid is essential because it is the only way for the cartilage to get nutrients.  Moving is good for these joints and static postures are not as good.

Get up from your chair to lotion/lubricate your joints.

Dr. Paul

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Tips to Healthy Summer Feet

Whether if you decide to do a pedicure at home or at the salon, here are some tips to follow to reduce your risk of foot-related infections:-
Dos
  • Ideally, schedule your pedicure in the morning as salon foot baths are typically cleanest earlier in the day.
  • Bring your own pedicure utensils to the salon. Bacteria and fungus can move easily from one person to the next if the salon doesn’t use proper sterilization techniques.
  • Use a pumice stone, foot file or exfoliating scrub to remove dead skin (aka calluses) on your feet.
  • When trimming nails, use a toenail clipper with a straight edge to ensure your toenail is cut straight across. This will reduce your risk of getting ingrown toemails.
  • To smooth nail edges, use an emery board and file lightly.  Be careful not to be too abrasive when doing so.
  • Gently run a wooden or rubber manicure stick under your nails to keep them clean in order to remove any dirt or debris.
  • Maintain the proper moisture balance of the skin on your feet by applying emollient-enriched moisturizer to keep soles soft.
  • If toenails are healthy, you can use nail polish to paint toenails. Make sure to remove polish regularly using non-acetone nail polish remover.
Don’ts
  • Resist the urge to shave your legs before receiving a pedicure. Freshly shaven legs or small cuts on your legs may allow bacteria to enter.
  • If you are receiving a pedicure and manicure, don’t use the same tools for both services as bacteria and fungus can transfer between fingers and toes.
  • Do not allow salon technicians to use a foot razor to remove dead skin. Using a razor can result in permanent damage if used incorrectly and can easily cause infection if too much skin is removed.
  • Don’t round the edges of your toenails. This type of shape increases the chances that painful ingrown toenails will develop.
  • Emery boards are extremely porous and can trap germs that spread. Don’t share nail files so be sure to bring your own to the salon or ensure that they are using new emery boards for every client.
  • Don’t use any sharp tools to clean under nails as you can puncture the skin and cause infection.
  • Be sure that you don’t leave any moisture between toes. Anything left behind can promote the development of athlete’s foot or a fungal infection.
  • Because cuticles serve as a protective barrier against bacteria, don’t ever cut them. Cutting cuticles increases the risk of infection. Also, avoid incessantly pushing back cuticles, as doing so can make them thicker.
  • If you suffer from thick and discolored toenails, which could be a sign of a fungal infection, don’t apply nail polish to cover up the problem. Nail polish locks out moisture and doesn’t allow the nail bed to “breathe.” Once you fix the underlying issue, then it is safe to paint nails. If the problem persists, be sure to visit your Chiropodist.

If you are diabetic or have circulation problems, it is best to consult a Chiropodist for more customized advice on how to take care of your feet before you visit a salon.

By Administrator 0 Comments Health Tips

Spring Season Footwear Tips

As we anticipate the warmer weather, everyone is eager to bring out their spring/summer footwear and ready to set aside the bulky footwear that they have been wearing for all those winter months.

Flip flops are usually the most popular and convenient choice for footwear, however, they can increase your risk of developing foot problems.  They lack the proper support to the arches of your feet.  There is also a lack of stability to the back of your foot as the flip flop has no ability to hold your foot in a stable position.  Blisters and calluses can form in certain areas of your feet due to the constant friction.  Your toes are exposed, making you more prone to injury.

Ballerina flats are also a popular trend but unfortunately they do not provide the adequate support your feet needs.  They may feel light on the feet and are easy to wear but it may be better to consider wearing footwear that would provide more stability, cushion and support to the feet.  You can increase your risk of foot pain at the heels and balls of the feet.

Flip flops and ballerina flats can be worn for short distances, but should not be worn on a regular basis.  Be sure to switch up your footwear from time to time, as you can develop fungal infections!

For more information, regarding your foot health and whether you are wearing the proper footwear, feel free to contact Jennifer Lam, the Chiropodist at the Form and Function Clinic.

By Administrator 0 Comments Health Tips

Spring Season Footwear Tips

As we anticipate the warmer weather, everyone is eager to bring out their spring/summer footwear and ready to set aside the bulky footwear that they have been wearing for all those winter months.

Flip flops are usually the most popular and convenient choice for footwear, however, they can increase your risk of developing foot problems.  They lack the proper support to the arches of your feet.  There is also a lack of stability to the back of your foot as the flip flop has no ability to hold your foot in a stable position.  Blisters and calluses can form in certain areas of your feet due to the constant friction.  Your toes are exposed, making you more prone to injury.

Ballerina flats are also a popular trend but unfortunately they do not provide the adequate support your feet needs.  They may feel light on the feet and are easy to wear but it may be better to consider wearing footwear that would provide more stability, cushion and support to the feet.  You can increase your risk of foot pain at the heels and balls of the feet.

Flip flops and ballerina flats can be worn for short distances, but should not be worn on a regular basis.  Be sure to switch up your footwear from time to time, as you can develop fungal infections!

For more information, regarding your foot health and whether you are wearing the proper footwear, feel free to contact Jennifer Lam, the Chiropodist at the Form and Function Clinic.

By Administrator 0 Comments Health Tips, Uncategorised

Relieve the stress from your desk

Does your desk cause you pain?  What can I do to relieve the tightness in my shoulders or neck?  If you have asked yourself these questions, I have a few suggestions that can help.

  • Raise your monitor.  The top of your monitor screen should be at eye level.  This will allow you to sit in an upright posture without looking down.  When the monitor is too low it pulls your head forward which increases the strain on your neck.
  • Support your forearms/elbows.  When you have to constantly hold up your arms your shoulder/trapezius muscles are always on.  Use your desk or the arm rests on your chair to give your shoulders a break.
  • Take a break every 45 min.  Change postures (recline in your chair, shift in your seat, etc.) or get up out of your chair.  This will not allow you to build up the stress in your tissues that can lead to tightness and pain.
  • Get more strategies and treatment from your healthcare professional.  I always give my patients specific strategies to help them with the stress from their desk.  The key is not to let the tension build up in the tissues and utilize strategies (i.e. stretching, postural changes & movement strategies) that can break the stress building cycles.

For more information please contact me.

Dr. Paul

By Administrator 0 Comments Health Tips, Uncategorised

Relieve the stress from your desk

Does your desk cause you pain?  What can I do to relieve the tightness in my shoulders or neck?  If you have asked yourself these questions, I have a few suggestions that can help.

  • Raise your monitor.  The top of your monitor screen should be at eye level.  This will allow you to sit in an upright posture without looking down.  When the monitor is too low it pulls your head forward which increases the strain on your neck.
  • Support your forearms/elbows.  When you have to constantly hold up your arms your shoulder/trapezius muscles are always on.  Use your desk or the arm rests on your chair to give your shoulders a break.
  • Take a break every 45 min.  Change postures (recline in your chair, shift in your seat, etc.) or get up out of your chair.  This will not allow you to build up the stress in your tissues that can lead to tightness and pain.
  • Get more strategies and treatment from your healthcare professional.  I always give my patients specific strategies to help them with the stress from their desk.  The key is not to let the tension build up in the tissues and utilize strategies (i.e. stretching, postural changes & movement strategies) that can break the stress building cycles.

For more information please contact me.

Dr. Paul

By Administrator 0 Comments Health Tips

Recovery Tips from the Winter Season

As we all know, the cold temperatures and dry winter season can wreak havoc to our body.  This includes drying out the skin on the hands and face as well as our hair.  Even though our feet are not directly exposed to the environment during the winter, the winter boots and socks can either dry out our feet or cause our feet to perspire more.

Dry feet can lead to itchy, rough heels and toes.  On the other hand, sweaty feet can lead to blisters, fungal infections and athlete’s foot.  Here are a few tips to remember:

1) purchase natural materials e.g. leather for winter boots to allow your feet to breathe as opposed to synthetic materials e.g. rubber.

2) apply urea-based moisturizers to the feet especially to dry, cracked heels and also after your shower so your skin will absorb most of the moisturizer.

3) purchase socks with natural fibers such as cotton to help wick away moisture and/or even keep an extra pair of socks to change in case of excessive perspiration to the feet.

4) this last tip is for the ladies:  if you are applying nail polish to the toenails year round, it may be best to give your toenails some breathing room as consistent application of nail polish to the toenails will reduce air flow to the nail thereby increasing your risk of getting a fungal toemail infection.

For more personalized information about your feet health, please feel free to book a consultation with Jennifer Lam, the Chiropodist at the Form and Function Clinic.

 

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9 min clip to better health

This youtube clip is about the best way to impact your health.  Dr. Mike Evans – a medical doctor from Toronto, uses an effective method to get his point across.  The clip already has 3 million views.  I have recommended this video to many of my patients, friends and family.  His message is simple and powerful.  9 Min well spent.

What do you think?