Chiropractic Care | Ms. Phoebe Deng | Form and Function Clinic
By Dr. Phoebe Deng 0 Comments Central Sensitization, Chronic Pain

什么是脊椎矫正疗法？

在当今快节奏的生活中，身体疼痛已成为普遍困扰。无论是久坐办公导致的颈部僵硬、日常劳损引发的腰背疼痛，还是反复发作的运动损伤，寻求有效缓解都至关重要。脊椎矫正疗法，正成为越来越多人选择的康复方式。

什么是脊椎矫正疗法？

脊椎矫正学是一门专注于肌肉骨骼系统诊断与治疗的医疗学科。它融合最新科研成果、临床经验和患者需求，制定个性化治疗方案。矫正医师通过手法调整（如脊柱矫正、软组织疗法）及定制康复训练，帮助恢复关节排列与活动度，减轻炎症，促进整体健康。

脊椎矫正如何缓解腰背疼痛？

腰背疼痛是该领域研究最深入的课题之一。矫正医师将脊柱手法治疗、运动康复及生活指导作为首选方案，经证实能够：
• 显著减轻疼痛程度与功能障碍
• 提升身体活动能力
• 减少对止痛药（包括阿片类药物）的依赖
临床研究显示：相比传统医疗，接受脊椎矫正的腰痛患者疼痛缓解更明显，功能改善更显著，治疗满意度更高。

颈椎问题的矫正方案

由不良体态、外伤或重复劳损引发的颈痛，同样是脊椎矫正医师最常处理的健康问题之一。通过：
• 专业手法松解深层肌肉紧张，调整受限关节，实现快速镇痛
• 进行针对性关节松动与活动度训练，逐步恢复颈椎正常功能
• 通过生物力学评估并调整体态，预防复发

运动损伤的康复支持

无论是业余运动爱好者还是专业运动员，都能通过脊椎矫正实现损伤修复与运动表现提升。这项非药物、非侵入性疗法针对运动损伤提供专业解决方案：
• 关节功能恢复：改善伤处灵活性
• 加速愈合：促进血液循环，控制炎症反应
• 提升柔韧性：定期调整维持最佳关节活动度
• 定制康复计划：针对性训练预防二次损伤
• 损伤预防：通过定期脊椎矫正，帮助保持身体结构平衡，实现最佳运动表现
常见治疗范围包括：扭伤、拉伤、肩部疼痛、膝关节问题等运动相关损伤。

Dr. Phoebe Deng , Chiropractor, Form and Function Clinic
Dr. Phoebe Deng , Chiropractor, Form and Function Clinic

邓博士（Dr. Phoebe Deng）是一名持证脊椎矫正医师，她曾就读于西安大略大学，获得医学科学荣誉学士学位，后以优异成绩毕业于加拿大纪念脊椎矫正学院。Phoebe致力于为患者制定个性化治疗方案，帮助他们维持理想的生活方式并预防运动损伤。Phoebe尤其注重与患者的沟通，通过深入了解每个人的需求来协助他们实现并保持健康目标。
在治疗手法上，Phoebe灵活运用多种治疗手段，包括关节调整术，松动术，软组织疗法，并会根据情况指导患者进行针对性锻炼和拉伸训练。工作之余，她喜爱散步、探索户外新景点、与朋友相聚，以及烹饪美食！

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running injuries
By Afshin Shams 0 Comments Central Sensitization, Chronic Pain

Top 5 Running Injuries and How to Prevent Them in Markham

Insights from the Clinical Team at Form & Function Markham

Sprint into Action this spring running season without being stopped by nagging injuries. At Form & Function Markham, we’re runners helping runners. Our clinical team—made up of experienced physiotherapists, chiropractors, naturopaths and massage therapists—has spent countless hours on the track and in the clinic, identifying the top 5 running injuries many of us face. We know that with the right warm-ups, pre-habilitation exercises, and a little bit of TLC before the season kicks off, these injuries can be prevented. Whether you’re a seasoned marathon runner or just beginning your journey, our insights are grounded in firsthand experience and a shared passion for running, ensuring you stay strong, healthy, and ready to hit the road.

1. Runner’s Knee (Patellofemoral Pain Syndrome)

What Is It?

Runner’s Knee, medically known as Patellofemoral Pain Syndrome (PFPS), is a familiar adversary for many runners. This condition causes dull, aching pain around or behind the kneecap—a problem that arises when repetitive stress, muscle imbalances, or poor biomechanics affect the natural movement of the knee cap over the knee.

Common Causes:

  • Muscle Imbalances: Weak quadriceps, weaker lateral chain muscles and uneven muscle strength around the knee can lead to incorrect tracking of the kneecap.
  • Poor Biomechanics: Misalignment and weakness at the hip, knee, or foot adds extra stress.
  • Overtraining: Pushing too hard without allowing adequate recovery.

Prevention Tips:

  • Strengthening: Focus on exercises that build the quadriceps and glutes.
  • Warm-Up and Stretching: Ensure a proper warm-up before runs, incorporating dynamic stretches.
  • Professional Assessment: Our Physiotherapist who specialise in running mechanics  can evaluate your gait and muscle balance to tailor a preventative plan.

2. Shin Splints What Is It?

Shin splints are characterized by pain along the shinbone (tibia) and are common among runners, dancers, and athletes who push their limits. This condition often signals that your body needs a bit more attention—especially when training intensity increases.

Common Causes:

  • Rapid Increase in Activity: Sudden mileage spikes without proper preparation.
  • Improper Footwear: Worn-out or unsupportive shoes can compromise your form.
  • Flat Feet or Overpronation: Improper foot mechanics can increase stress on your shins.

Prevention Tips:

  • Gradual Training: Increase your activity by no more than 10% per week.
  • Correct Footwear: Invest in proper shoes that offer ample support. Ensure you replace your shoes every 500km.
  • Targeted Exercises: Strengthen the lower legs and feet. Including the tibialis anteror and posterior, calves and proper joint movement at the ankle.

Manual Interventions: Massage Therapy and Chiropractic adjustments can relieve muscle tension and improve joint function.

3. Iliotibial Band Syndrome (ITBS)

What Is It?

Iliotibial Band Syndrome is a familiar challenge for runners, causing sharp pain on the outer side of the knee and tightness around the side of the thigh and hip. ITBS results from the friction of the IT band—a thick band of fibrous tissue running along the outer thigh—against the knee, often due to underlying muscle imbalances and biomechanical issues.

Common Causes:

  • Weak Glute medius: Insufficient activation and endurance in the gluteus medius and minimus can lead to ineffective stabilizers of the hip, which effects the overal function of the ITB and knees.  It is also the functional precursor to Runners Knee.
  • Overactive TFL: When the tensor fasciae latae (TFL) overcompensates, it tightens the IT band.
  • Running Mechanics: Overpronation and poor core stability add extra strain.
  • Poor Footwear: Incorrect shoes can exacerbate these imbalances.

Prevention Tips:

  • Gait Analysis: The chiropodist or Physio can provide a comprehensive gait assessment to address these issues early.
  • Strength Training: Exercises like clamshells and lateral band walks strengthen the glutes.
  • Core Stability Work: Incorporate planks and deadbugs into your routine.
  • Flexibility Routines: Stretch and use foam rolling to relieve muscle tightness.

4. Achilles Tendinitis / Tendinopathy

What Is It?

Achilles tendinitis or tendinopathy affects the large tendon connecting your calf muscles to your heel. This injury, common among runners who increase their intensity too quickly, often starts with stiffness and progresses into a more persistent pain if not addressed.

Common Causes:

  • Tight Calves: Tightness in the gastrocnemius and soleus muscles increases the strain on the Achilles tendon.
  • Overtraining: Rapid increases in running intensity or mileage can overload the tendon.
  • Poor Footwear: Unsupportive shoes further compromise tendon health.
  • Biomechanical Issues: Flat feet or high arches can influence how forces are distributed in the lower leg.

Prevention Tips:

  • Consistent Stretching: Regular calf stretches help maintain flexibility.
  • Strengthening Exercises: Target both calf muscles and the surrounding areas.
  • Smart Training: Gradually build intensity and volume to allow tendons to adapt.

Early Intervention: Massage Therapy, along with manual therapy at Form & Function Markham, can be invaluable in easing early symptoms before they escalate.

5. Stress Fractures

What Is It?

Stress fractures are tiny cracks in the bone, typically resulting from repeated impact rather than a single traumatic incident. They most commonly appear in weight-bearing bones like the tibia, metatarsals, or pelvis. While often subtle at first, the pain from stress fractures can become more pronounced with continued activity.

Common Causes:

  • Repetitive Impact: Constant pounding on hard surfaces without adequate recovery.
  • Training Errors: Sudden increases in mileage or intensity can overwhelm your bone’s natural ability to adapt.
  • Nutritional Factors: Low calcium or vitamin D levels can predispose you to bone weakness.
  • Biomechanical Flaws: Poor running technique or supportive footwear can lead to uneven load distribution.

Prevention Tips:

  • Gradual Load Increase: Stick to a controlled progression in training intensity.
  • Balanced Nutrition: Ensure a diet rich in bone-supporting nutrients.
  • Corrective Exercises: Strengthen the muscles around the affected areas.

Professional Guidance: Regular assessments by a Chiropractor or Physiotherapist at Form & Function Markham can catch early signs before they develop into stress fractures.

How We Can Help at Form & Function Markham

Our integrated approach is designed to keep you at the top of your game. From your Physiotherapy Initial Assessment—a 1-hour session that includes a thorough neuromuscular and biomechanical evaluation—to follow-up treatments, our mission is to help you prevent injuries before they sideline you.

What to Expect:

  • Expert Assessments: Identify muscle imbalances, posture issues, and biomechanical faults.
  • Individualized Treatment Plans: Combining manual therapy, corrective exercises, and cutting-edge modalities like electro-acupuncture.
  • Whole-Body Focus: Our team, including specialists in Massage Therapy and Chiropractic care, works together to address both symptoms and root causes.

Personalized Guidance: We create treatment plans that fit your lifestyle, helping you train smarter and recover faster.

Don’t Let Injuries Hold You Back

Our clinical team at Form & Function Markham is passionate about helping runners achieve their best performance. We understand that every runner’s journey is unique, and our experts are here to provide personalized care that encompasses Physiotherapy, Massage Therapy, and Chiropractic adjustments—all tailored to prevent the injuries we see most often.

Ready to Run Without Limits?

If you need some help, book with one of our physiotherapists today and take that first step towards a more active, pain-free lifestyle.

This tailored approach ensures you have the best preventative care and expert guidance every step of the way. Let’s work together to keep your running strong and injury-free this season!  

By Dr. J 0 Comments Health Tips

You’re not as old as you think.

markham chiropractor

You don’t stop playing because you grow old, you grow old because you stop playing, so continue to move and have fun. If you are active and pushing through limitations or pain, you will likely run into trouble.  Gone are the days of ‘no pain, no gain’. Take the time to listen to your body, stretch the muscles that are tight, and strengthen those that cry because they are weak. Take a look at our foam rolling video here for a great place to start.

By Dr. J 0 Comments Health Tips

Stretch for Stress

Combat tension from stress, anxiety or too much sitting.  You can simply stand up, reach for the sky, or extend your arms out as far as you can and hold that position for 15-30s to help yourself loosen up and let go of some stress.  Take some deep breathes through your belly and simply enjoy and feel your stress fade away.  Try to do this once EVERY 30 minutes.  When you are stressed, the body’s fight or flight response is triggered causing the body to tense up in preparation.  This tension can lead to chronic pain and this is where stretching interrupts our body’s defensive response. So stretch away from stress 30s at a time and remember that change happens over time. Book in an assessment today if you’d like a regime catered to you!

By Dr. J 0 Comments Health Tips

Stretch for Stress

Combat tension from stress, anxiety or too much sitting.  You can simply stand up, reach for the sky, or extend your arms out as far as you can and hold that position for 15-30s to help yourself loosen up and let go of some stress.  Take some deep breathes through your belly and simply enjoy and feel your stress fade away.  Try to do this once EVERY 30 minutes.  When you are stressed, the body’s fight or flight response is triggered causing the body to tense up in preparation.  This tension can lead to chronic pain and this is where stretching interrupts our body’s defensive response. So stretch away from stress 30s at a time and remember that change happens over time. Book in an assessment today if you’d like a regime catered to you!

By Dr. J 0 Comments Health Tips

Health Tip: Battle of the Bulge!

Have you ever wondered why those veins around your legs are progressively bulging and protruding from the skin?  These varicose veins and they can be unsightly and bothersome.  Normally, these veins have valves to prevent the backflow of blood to the heart.  In varicose veins, the valves become weakened which causes blood to pool within the veins.  Hence, you will see varicose veins as being gnarled and enlarged.

They tend to occur most often in the legs and feet due to increased pressure to the lower portion of your body.  Some of the risk factors include age, pregnancy, family history, obesity and prolonged standing and sitting for long periods of time.  Varicose veins as well as spider veins can sometimes be just a cosmetic issue; however, for others, it can present to be painful, aching and uncomfortable.  They are also a sign of circulatory problems and can lead to more serious problems in the future.

While there is no way to completely prevent varicose veins, compression stockings can help to improve blood circulation to the feet and prevent blood from pooling at the legs.  They can also help to prevent blood clots and help to relieve symptoms of heaviness, swelling, aching and pain.  Compression stockings come in a variety of different styles, strengths and sizes.

For further information, please book a consultation to see Jennifer Lam, Chiropodist at the Form and Function clinic.

By Dr. J 0 Comments Health Tips

Health Tip: Battle of the Bulge!

Have you ever wondered why those veins around your legs are progressively bulging and protruding from the skin?  These varicose veins and they can be unsightly and bothersome.  Normally, these veins have valves to prevent the backflow of blood to the heart.  In varicose veins, the valves become weakened which causes blood to pool within the veins.  Hence, you will see varicose veins as being gnarled and enlarged.

They tend to occur most often in the legs and feet due to increased pressure to the lower portion of your body.  Some of the risk factors include age, pregnancy, family history, obesity and prolonged standing and sitting for long periods of time.  Varicose veins as well as spider veins can sometimes be just a cosmetic issue; however, for others, it can present to be painful, aching and uncomfortable.  They are also a sign of circulatory problems and can lead to more serious problems in the future.

While there is no way to completely prevent varicose veins, compression stockings can help to improve blood circulation to the feet and prevent blood from pooling at the legs.  They can also help to prevent blood clots and help to relieve symptoms of heaviness, swelling, aching and pain.  Compression stockings come in a variety of different styles, strengths and sizes.

For further information, please book a consultation to see Jennifer Lam, Chiropodist at the Form and Function clinic.

By Dr. J 0 Comments Health Tips

Tips for High Heel Wearers

High heels make the girls look taller, slimmer as well as look good with any outfit they wear.  However, the newest trend of heels are creating more compression and pain to the sides and the balls of the feet.   As you increase the number of hours you wear heels, you are increasing the risk of getting hammer toes and bunions to your feet.  The bunions don’t just occur to the inside of the feet but also to the outside of the feet.  Although bunions are mostly hereditary, they are usually exacerbated by tight-fitting shoes.

If you are spending most of your time standing on your feet and wearing high heels that day, it would be better to have a pair of flat shoes or walking shoes so that you can change into when you are off your feet.  Even wearing flat shoes the next day would help to relieve pressure to the toes.

Of course, wedge heels are always better than stilletto heels as they provide more stability to the feet and are able to distribute pressure evenly at the front of the foot.

For further information, regarding the health of your feet, please book an appointment with the Chiropodist, Jennifer Lam at the Form and Function Clinic.

 

By Dr. J 0 Comments Health Tips

Safety Tips When Doing a Pedicure

A pedicure is always a great way to pamper and groom your feet.  Be aware as you can walk out of the salon with an infection due to improperly sterilized tools and contaminated footbaths.

The American Academy of Dermatology is warning consumers about the health risks associated with pedicures.  These health risks include athlete’s foot, nail fungus, bacterial infections such as MRSA (Methicillin-resistant staphylococcus aureus) which is a potentially serious antibiotic-resistant bacterial infection.

Before you decide to indulge in a pedicure, take note of the following tips:

1) book your appointment in the morning as the instruments and footbaths are typically the cleanest at the beginning of the day.

2) pedicure disinfectants usually take at least 10 minutes to work so ask the person booking your appointments the gap they have in between appointments.  If the footbath is being used on one person after the other, you may be vulnerable to infections.

3) don’t shave your legs right before your pedicure as slight nicks and cuts may leave your skin at risk for bacterial and fungal infections.

4) don’t let them cut your cuticles as they are a protective barrier that prevents bacteria and fungus from entering into the body.

5) bring your own nail polish as the brushes are rarely sterilized.  You may be putting yourself at risk for getting fungal toenails.

Finally, salons may not be able to properly smooth down calluses (the dead skin on your feet) and corns.  They may create open wounds/sores that are prone to infection.  Especially if you are diabetic, it may be best to be treated by a Chiropodist/Foot Specialist.  For more information, book an appointment with Jennifer Lam, the Chiropodist at Form and Function Clinic.

By Dr. J 0 Comments Health Tips, Uncategorised

Golf tip: Drive farther by using your Stretch Shortening Cycle

Next time you are at the range, try speeding up the back swing, creating a good stretch through the shoulder, and quickly transferring your backswing into your downswing. This trick to use your stretch shortening cycle of transferring forces is just one technique to create better biomechanics, resulting in greater distance in your shot. Reduce the flaws in your biomechanics so you can focus more on your game. Sign up for a video biomechanics analysis to find out how to improve your game, either from increasing certain ranges, or stabilizing others.