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Ways to Prevent Swollen Feet During Air Travel

When we are heading to our summer destination by plane, our feet are usually enclosed in a tight space with very minimal leg room to move around.  As a result, we end up with swollen feet.

It is vital that we move our legs as much as possible to allow adequate blood flow to and from the legs.  Low cabin pressure and dehydration due to the dry air circulating on the plane can impair our blood circulation to our feet.  Thus, this can contribute to life-threatening blood clots that can have serious impact on our overall health.

Here are a few tips:

1) Reduce your salt intake.  Salt will increase fluid retention to your feet.

2) Drink plenty of water.  This will decrease your risk of dehydration.

3) Walk along the aisles.  Take bathroom breaks to keep your legs moving.

4) Avoid crossing your legs.  This will reduce circulation to your feet.

5) Consider wearing compression stockings.  These stockings will assist with improving the circulation to your feet.

If you are interested in having an individualized consultation about your feet, please feel free to book an appointment with Jennifer Lam, the Chiropodist at the Form and Function Clinic.

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Why Do We Have Cracked Heels?

Sometimes the skin on our heels are too dry  to the point where they split open and become painful.  If these cracks are left untreated, they can bleed and/or become infected.  The main cause of heel cracks and fissures is due to dehydration.   Other causes include:

1) cold, dry winters

2) hot and long showers and/or baths

3) using harsh soaps on your feet

4) if you have a particular condition such as diabetes

To prevent painful cracked heels, make sure to moisturize your feet, avoid taking hot showers and drink plenty of water to hydrate your skin.  If you continue to have issues with cracked and fissured heels, please make an appointment to see, Jennifer, the Chiropodist at the Form and Function Clinic.

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Beware of slacking off during Holidays!

With the holidays coming, I want to urge you to continue exercising and not slack off.

Exercise is crucial for everyone’s health and wellbeing. It is commonly stated by many health professionals that if the benefits of exercise could be reduced to pill form, it will be the most prescribed pill due to the vast amount of positive effects exercises has on our health. Some of these positive effects include reducing stress, increasing muscle strength, improving cardiovascular function, lowering risk of chronic diseases, among others.

So come the holidays, continue to exercise to keep those benefits. Note that it only takes two weeks for muscle to start losing strength/endurance and cardiovascular fitness to decrease so don’t let the holidays derail your health. Take some time for yourself and make exercise a priority this holiday! If you have any questions about exercise, you can talk to any health care professional at Form and Function Clinic. We will be happy to answer any of your questions.

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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 Administrator 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!

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To ice or not to ice

Inflammation gets a bad reputation.  Everyone wants to get rid of inflammation.  We have long been told to RICE (Rest, Ice, Compress and Elevate) any acute injury to get the inflammation settled down.  What if this was wrong?

 

Recently Dr Gabe Mirkin, the physician that coined the term RICE, has spearheaded a movement away from icing acute injuries (see link below).  The heart of his message is “Let inflammation runs it course”.  Inflammation is needed for the body to call for healing chemicals/cells in the acute stages of injury.  Why slow that down by icing and reducing blood flow?

 

It is against a lot of traditional thinking but next time you injury a body part and it swells up, try using avoiding the ice immediately.  Rest, compress, elevate and get treatment to maintain muscle and joint function.  The health care professionals at Form and Function can guide you through the acute stages of injury and get you back to normal quicker!

 

For the link: http://drmirkin.com/fitness/why-ice-delays-recovery.html

 

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Sufferers of Sweaty Feet

The winter season may be a burden for those with super sweaty feet and are trapped all day in closed toe shoes e.g. winter boots.

Hyperhidrosis is the term for excessive sweating of the feet.  This condition more frequently affects men than women and more often occurs in younger adults than in older adults.  The exact cause of this condition is relatively unknown and is usually associated with a genetic factor.

People with hyperhidrosis usually find that their feet exhibit a whitish and wet appearance.  Foot odour may also be present.   Hence, these individuals are more prone to foot infections.

It is important to proper good foot hygiene.   Here are some tips:

– Wash feet with antibacterial soap.  Dry thoroughly.

– Apply cornstarch, foot powder or antifungal foot powder to your feet.

– You can try to apply an antiperspirant on the soles of your feet.

– Applying rubbing alcohol in between the toes is also another option.

– Make sure to change your socks, if possible, during the middle of the day.

– Certain types of socks have moisture wicking abilities which may be beneficial for your feet.

If you have more specific concerns regarding your feet, feel free to set up an appointment for a consultation with the Chiropodist, Jennifer Lam, at the Form and Function Clinic.

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FOOD RECALLS: ALLERGEN WARNINGS FOR PEANUTS, TREE NUTS, EGGS, MILK

ALLERGEN WARNINGS:

A recall has been added to the CFIA’s Food Recall Report.

Class 1
Reason for Recall: Allergen – egg, peanut, tree nut
Product(s): Wafers
Recalling Firm: Omega Food Importers Co. Ltd.
Distribution: Alberta, Ontario, Quebec

Product details are available at http://www.inspection.gc.ca/eng/1389657741809/1389657763237

Class 1
Reason for Recall: Allergen – milk
Product(s): Kinnikinnick Foods Brand products
Recalling Firm: Kinnikinnick Foods Inc.
Distribution: National

Product details are available at http://www.inspection.gc.ca/eng/1389652842049/1389652843190

*The above food recalls are from the Canadian Food Inspection Agency (CFIA) and brought to you by Anna Gofeld, RD at Form & Function

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Achilles’ Tendon Injuries

The Achilles’ tendon is the largest tendon in your body and is located in the back of your ankle. It is a commonly injured tendon in the body. There can be many factors leading to injury:

– Excessive ankle pronation: All tendons like to used in a linear fashion. When there is excessive ankle pronation, this causes the Achilles’ tendon to be stressed on the one side more than the other due to poor biomechanics. Over time, this one-sided stress can lead to repetitive overuse injuries like tendinitis.

– Tight calves: Your calves are primarily formed by two large muscles (gastrocnemius and soleus) which attach to the Achilles’ tendon. If they are excessively tight, it puts undue stress (especially if you also have excessive ankle pronation) on the tendon and can also lead to injury

– Weak hips: Weak gluteal muscles can lead to poor biomechanics all the way down to your feet, affecting your Achilles’ tendon by placing undue stress on one side of your tendon, similar to excessive pronation.

– Previous ankle injury: Any previous traumatic injury (ie sprain, fracture) can lead to scar tissue buildup, loss of range of motion and stretch which can lead to altered ankle biomechanics.

– Sudden high impact activity increase: Increasing your activity too quickly can place too much stress on the Achilles’ tendon for it to properly heal after each activity session (ie. tennis, running, soccer, etc) leading to injury.

If you have any pain symptoms in your Achilles’ tendon, do not ignore them. Since Achilles’ tendon injuries are typically repetitive in nature, it could be a sign of an injury waiting to happen.

Proper biomechanics are key to treating and preventing this type of injury. Come into Form & Function and see one of our healthcare professionals to make sure your biomechanics are tip top shape!

Man Chun (Manni) Wong

Registered Physiotherapy

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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)