By Dr. J 0 Comments Events, Uncategorised

Top Clinic In Markham! Please Vote

The Form & Function team is so pleased to be nominated for the @TopChoiceAward for being one of the top wellness clinics in Markham.  For all those who have benefited from our care, we would appreciate your vote.

Please take a quick moment toVOTE HERE http://vote.topchoiceawards.com/#/nomination/13c5f214a17446c68f3ad7a33d0b87b0

 

Thank you for all your support

By Administrator 0 Comments Health Tips, Health Videos

FAB 5 Glute Medius Exercise to Treat ITB Compression Syndrome

Ever Since Frederickson’s article in 2k, there has been  great deal of talk about how the Glute Mede and other abductors of the hip affect the ITB compreesion syndrome.  Some recent articles have also pointed out that ITB compression at the distal end of the femur may lead to a sensory feedback to fire the Glute medes.  So if the Glutes are weak, and inhibited, then it will lead to further lateralization of the hip during dynamic movements and then further  compression of the ITB.  Don’t forget, the ITB is a viscoelastic structure as described by Shleip, meaning when it gets loaded ballistically, it will come back and shrink due to hydration properties as well as actual contractile components.
We also know that the ITB does not have a great deal of ability to stretch, so therefore actual stretching of this compressive band to cure your problems is very unlikely.  Because the pain is due to a compressive force at the distal (further away) end of the ITB,  we also want to avoid compressing it even further.  So make sure if you are foam rolling to avoid the actual painful site by working the proximal end (as long as it feels good after you roll).  So if we can’t stretch it , massage it out, then that leaves us with modalities(laser, IFC, shockwave, acupuncture etc), and good ol’rehab.  So check out the FAB 5 exercise I like to start with my patients.  Most people get better with the basics, but for our active population, we make sure we introduce more sport and activity specific exercises to top it off.
This is my first attempt at using Final Cut on my Mac, I hope you guys enjoy.  Feedback welcome.
For more about how to fix this problem and many others, visit https://www.formfunctionclinic.com/#locations to make a appointment
httpv://www.youtube.com/watch?v=BhzchA0KWjk
By Administrator 0 Comments Uncategorised

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