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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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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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Measuring Your Physical Activity Intensity

So, you’re jogging on the treadmill, but don’t know if you’re exercising at an appropriate intensity or pace?  A way of determining whether you should modify your intensity level is to use the Rating of Perceived Exertion Scale.

Using the Rating of Perceived Exertion Scale helps you to determine the efficacy, as well as the safety, of your exercise program.  You want to reach a level of intensity that will induce a training effect, while ensuring that you don’t get to a point when you start to experience adverse effects.  Heart rate is commonly used, but it can be influenced by many factors, such as certain medications, environmental conditions, and psychological/mood states.  The Rating of Perceived Exertion Scale is a reliable alternative to help you self-monitor your exercise intensity on a minute-by-minute basis, allowing you to immediately modify your intensity by speeding up or down your movements.

So, how do you use the scale? The scale ranges from 0 (you are at rest) to 10 (complete exhaustion).  When you’re trying to determine what your current level of intensity is, it is important to consider your overall exertion, not just the soreness of a specific body part.  Also, since this is a subjective scale, your own appraisal of your exertion is what’s important – don’t compare yourself to other people!  As a guide, moderate intensity is considered to be 4-6 on the 0-10 scale and high intensity is considered as 7-9.  Discuss your physical activity goals with a healthcare professional at Form and Function to determine at which intensity level you should be training.

The “talk test” is a simpler version of the Rating of Perceived Exertion Scale.  If you can sing during your activity, you’re exercising at a low intensity; however, if you can barely get a word out, without having to take a gulp of air, you’re exercising at a vigorous intensity.  Therefore, a moderate intensity is when you are exercising, but can still carry on a conversation.

Using this as a starting point, if over time, your rating decreases or you are able to sing while performing the same activity, then you know that your exercise tolerance has improved – great job!

Sonia
Physiotherapy Resident

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Measuring Your Physical Activity Intensity

So, you’re jogging on the treadmill, but don’t know if you’re exercising at an appropriate intensity or pace?  A way of determining whether you should modify your intensity level is to use the Rating of Perceived Exertion Scale.

Using the Rating of Perceived Exertion Scale helps you to determine the efficacy, as well as the safety, of your exercise program.  You want to reach a level of intensity that will induce a training effect, while ensuring that you don’t get to a point when you start to experience adverse effects.  Heart rate is commonly used, but it can be influenced by many factors, such as certain medications, environmental conditions, and psychological/mood states.  The Rating of Perceived Exertion Scale is a reliable alternative to help you self-monitor your exercise intensity on a minute-by-minute basis, allowing you to immediately modify your intensity by speeding up or down your movements.

So, how do you use the scale? The scale ranges from 0 (you are at rest) to 10 (complete exhaustion).  When you’re trying to determine what your current level of intensity is, it is important to consider your overall exertion, not just the soreness of a specific body part.  Also, since this is a subjective scale, your own appraisal of your exertion is what’s important – don’t compare yourself to other people!  As a guide, moderate intensity is considered to be 4-6 on the 0-10 scale and high intensity is considered as 7-9.  Discuss your physical activity goals with a healthcare professional at Form and Function to determine at which intensity level you should be training.

The “talk test” is a simpler version of the Rating of Perceived Exertion Scale.  If you can sing during your activity, you’re exercising at a low intensity; however, if you can barely get a word out, without having to take a gulp of air, you’re exercising at a vigorous intensity.  Therefore, a moderate intensity is when you are exercising, but can still carry on a conversation.

Using this as a starting point, if over time, your rating decreases or you are able to sing while performing the same activity, then you know that your exercise tolerance has improved – great job!

Sonia
Physiotherapy Resident

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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.

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Tips for Exercising in Summer Weather

Summer is here which means there will be plenty of heat and humidity outside. Here are some tips to stay on top of the summer weather during your outdoor activities/exercise:

– Stay hydrated. Drink water regularly and do so before you get thirsty. Drinking water when you are thirsty is often too late if you want to have peak performance outdoors in the heat. Also, sweating is essential for cooling off but it also causes loss of fluids. Replenishing these fluids help you stay cool.

– Stay cool. Wear lighter colours and breathable clothing. Lighter colours reflect the sun and cause less heat absorption. Breathable clothing allow for more evaporation and thus cooling. Also, take breaks to find shade from the sun. Too much direct sunlight can cause your body to overheat which can lead to severe problems.

– Stay aware. Be conscious of how you are feeling. If you feel fatigued, dizzy, nauseated, weak and/or experience muscle cramps, TAKE a BREAK from the sun. If you don’t, you may risk developing heat stroke which can be life-threatening. If these symptoms are prolonged or severe, you may need to go to the ER.

– Plan ahead. Be sure to look at the weather forecast and prepare for it. Know that increase humidity means less possible evaporation so you do not cool off as fast through sweating. Know the peak heat times are usually in the afternoon so plan vigorous exercises for morning or evening times.

– Stay fit. Having a base level of fitness is important if you plan to do activities outdoors in the heat. Your body tends to adapt quicker to the environment if you are more fit. If you plan on starting or returning to exercise, especially outdoors in the heat, come in to Form & Function for a fitness screen and an individualized exercise plan. Doing exercises correctly and with the right parameters is important in getting the most out of your exercise plan.

Take care and enjoy the summer weather!

Manni Wong
Registered Physiotherapist

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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.

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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.

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Spring into Action!

Spring is arriving soon! As the weather gets warmer, a lot of people want to start a new exercise routine or get back to an activity they have done before. Be careful! Injuries are extremely common during this time of year. Here are some tips to start/return to spring activities and minimize injury.

Starting a new activity
If you are trying something new, make sure you do it within reason! For example, if you are starting running, doing it 5 days a week is definitely too much. Try giving at least a day or two in between to rest your body and allow healing. That translates to roughly 3 times a week at most. Do this for at least 2-3 weeks before increasing your activity level. By easing yourself into the activity, you have a lower chance of sustaining an injury.

Returning to an activity
“I was only doing ____insert activity here_____ the same amount of times per week as last spring. Why am I injured?” If you have not been doing an activity all winter, do not judge your activity level based on your performance last year. It only takes muscles 2 weeks to start shrinking and to get weaker so you must ease yourself back into activity. Conversely, it takes roughly 2 weeks to start building muscle again so start gently and let your body build up the necessary muscles to do your activity. Start off with 2-3 times a week at most for 2-3 weeks. You can then increase your activity level.

Injury prevention
Unfortunately, even if you ease yourself into activity, not all injuries can be prevented.  However, you can take further steps to minimize injury. No matter what physical activity you are interested in (ie running, gardening, tennis, etc.) there are physical demands needed on your body. You can talk to a Physiotherapist or Chiropractor to develop a personalized resistance training program that will strengthen the muscles needed for your activity. Doing these exercises as prescribed can help minimized potential acute traumatic or repetitive stress injuries.

Furthermore, listen to your body! I cannot stress this enough. It is normal to be sore after exercising but you should not be in pain. Let the soreness subside before doing the activity again. If you are in pain, see a Physiotherapist or Chiropractor.

I will use running for one last example but you can substitute any activity into this phrase. Remember:

“If you are planning to run to get fit, you should be fit to run first!”

Manni Wong, Registered Physiotherapist