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Spring into the Season with Healthy Feet

The best time to remove dead skin around the feet (AKA calluses) is after a shower or bath.  Use a pumice stone or a foot filer to remove all of your calluses.  Do not use a nail clipper to take down your calluses as the calluses will grow thicker!  Use an exfoliating scrub around the soles and sides of your feet to eliminate all the dry, flaky skin from the winter season.  Make sure to apply an emollient-rich skin cream around the top and bottom surface of your feet to hydrate the skin and to increase circulation.  Do not apply any moisturizer in between the toes as this can increase your risk of bacterial infections in between the toes.

Most importantly, practice good foot hygiene by washing your feet with soap and drying them adequately, especially in between the toes.  If you suspect any nail and/or skin conditions on your feet, an assessment with a Chiropodist is recommended.  For further information, please book an assessment with Jennifer Lam, the Chiropodist at Form and Function Clinic.

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Use your abs!

The transversus abdominis (TA) is one of your core stabilizing muscles. It’s like a corset that wraps around your trunk. It’s supposed to turn on in anticipation of a movement to get your body ready and stay on until you’ve completed your task. When it’s activated, imagine your trunk is like a washboard. Your limbs have an easier time doing when you want them to do. Now, when it’s shut off, imagine your trunk as a sac of potatoes. It’s extra effort just to do even a simple movement! Sadly, the TA often doesn’t get the attention it deserves. It’s  hidden behind several layers of more famously known abdominal muscles.

For some people, due to less ideal postures, muscle imbalances or long standing back pain, their TA no longer fires appropriate or at all. The body compensates using other muscles which leads you down the path of injury. That means you may experience pain in your back, hips, knees, ankles! So above all, make sure you have strong, functional core stabilizers!

 

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Use your abs!

The transversus abdominis (TA) is one of your core stabilizing muscles. It’s like a corset that wraps around your trunk. It’s supposed to turn on in anticipation of a movement to get your body ready and stay on until you’ve completed your task. When it’s activated, imagine your trunk is like a washboard. Your limbs have an easier time doing when you want them to do. Now, when it’s shut off, imagine your trunk as a sac of potatoes. It’s extra effort just to do even a simple movement! Sadly, the TA often doesn’t get the attention it deserves. It’s  hidden behind several layers of more famously known abdominal muscles.

For some people, due to less ideal postures, muscle imbalances or long standing back pain, their TA no longer fires appropriate or at all. The body compensates using other muscles which leads you down the path of injury. That means you may experience pain in your back, hips, knees, ankles! So above all, make sure you have strong, functional core stabilizers!

 

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Don’t be a prisoner to your chair

Sitting for extended periods of time can be hazardous for your health.  Simply getting out of your chair every 45 minutes and changing sitting postures every 10 minutes can go a long way.  The ideal sitting posture is to sit your hips and glutes back into the chair, with shoulder blades touching the back rest and chin tucked back.  However sitting in this posture for too long is not good as well.  With any posture you load tissues and sitting in one static posture may overload those tissues which may lead to pain or stiffness.  Change posture by changing the angulation of your chair, position of your feet, or simply get up.  This will break the loading cycle to those tissue.  You should listen to your mom when she tells you to sit up but you don’t have to sit still for too long.
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How to Deal with Blisters on Your Feet

Blisters are caused by skin friction. Don’t pop them. Apply moleskin or an adhesive bandage over a blister, and leave it on until it falls off naturally in the bath or shower. Keep your feet dry and always wear socks as a cushion between your feet and shoes.  If a blister breaks on its own, wash the area, apply an antiseptic or antibiotic cream, and cover with a sterile bandage.

Self-treatment of a blister by popping them may leave the area vulnerable to infection.  The presence of an infection will impede the rate at which the blister will heal on its own.  If you are a sufferer of sweaty feet, this will further delay the healing process.  Just remember that bacteria and fungus thrive in moist environments!!

If you have particular concerns about your feet, book a consultation with Jennifer Lam, the Chiropodist at the Form and Function Clinic.

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Stay fit, one step at a time.

Did you know? Walking uses more than half your body’s muscles at once! Walking is an easy , fun, inexpensive and social exercise. For most people, aim to walk at least 30 minutes most days of the week to get the maximum benefits at a comfortable to brisk pace. It can be a safe and low-impact activity that among many things, can help to reduce stress, keep your heart healthy, give you more energy and get you from A to B. And the best part? All you need is a good pair of shoes. Happy walking!

If you haven’t been active or have a medical condition, speak to a health care professional to understand the amount of exercise that is appropriate for you before getting started.

 

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Detox Your Body with Lemons

A good rule of thumb is to drink 8 glasses of water a day but sometimes water can get boring so add a slice of lemon to make it taste better. Lemons also provide some great health benefits!

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Tight muscles are tight for a reason

When we think of tight muscles we commonly will stretch them or get a massage to release them.  We often feel better after a few days however the tightness or stiffness returns.  We have to ask the question, why are they tight?  In most cases, muscles will tighten to compensate for weakness or stability.  If you are not stable at a segment your body will compensate by tightening other areas to compensate.  For example, if you have weak core muscles that do not stabilize your low back, usually the muscles above and below will tighten up in an effort to stabilize.  That is why mid-back (Thoracic spine) and hip tightness are usually associated with low back pain.  To deal with the root of chronic problems we must look at not only what muscles are tight, but why they are tight and what weakness are driving them.

For more info about how to find out which muscles are tight and weak and how to lengthen and strengthen them come visit us.