By Administrator 0 Comments Brampton, Health Tips

Inflamed Muscles

Have you ever come home from a long day of work and feel like your body is in pain?  Most people would go directly for the heat pack, but before you do that it is important that you check the temperature of the area first. Using the back of your hand, compare the painful area to another area of your body. If the painful area feels hotter than the rest of the body then it’s a good indication that your muscles are inflamed. This is typically caused from overuse and friction usually brought on by repetitive movement.

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It would be a better idea to use cold compress on the area bringing the inflammation down before you heat the muscle. Take a cold pack and wrap it in a light towel, place it on the resting muscle for 5min on and 2 min off. This will decrease the inflammation in your muscle allowing the pain to decrease as well.

By Administrator 0 Comments Health Tips, Markham

What is the pain in my heel?

Do you wake up in the morning and take your first step out of bed and are in agony?  Does the pain go away after taking a few steps, only to return later on in the day?  If so, you are most likely suffering from one of the most common foot pain conditions – plantar fasciitis.

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There are several risk factors for the cause of plantar fasciitis, but one of the most common in abnormal foot motion – either too low or high arches.  Things to try at home to help relieve the pain include resting, icing the foot, and stretching the feet and legs.  However, if the pain persists, you may require more treatment.  Contact us for an assessment.

By Administrator 0 Comments Health Tips, Markham

Do This Breathing Technique to Help You Stress Less

Diaphragmatic breathing is deep breathing from the diaphragm, instead of shallow breathing.  It is also a relaxation technique.

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Diaphragmatic breathing has many benefits as there is more oxygen going into your body.  Oxygen will sooth your nervous system, lower stress on your body, and calms your mind, which will in turn improve concentration.

Physically, diaphragmatic breathing will increase your lungs’ capacity and will detox your body as the oxygen will stimulate blood flow.

Diaphragmatic breathing is a breathing technique that you can do anytime, anywhere.  Please make an appointment with the RMT to discuss how to improve your breathing to benefit your health.

John Li, RMT

By Administrator 0 Comments Health Talk, Markham

Health Talk: The Core

Ever heard of someone telling you that they are “training their core.” Or have a fitness/rehabilitation professional tell you that you have a weak core? What does that mean? How do you strengthen it? Well, let’s talk about what the core is first of all.

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What is the Core?

  • When professionals refer to the core, they are talking about a set of muscles around your stomach, back and hips. These include: rectus abdominus, internal and external obliques, transverse abdominus, quadratus lumborum and the gluteal. Collectively this group of muscles, when functioning correctly, is capable of creating a stable environment for the spine by using both strength and endurance to prevent excessive spinal movements. Basically, the core is designed to act as a platform from which your arms and legs push off of to create motion. Imagine if this platform (core) was very wobbly (ie weak); when you use your arms and legs, the wobbly platform will shake. This shaking can then cause your ligaments, joints and muscles to be overused or used improperly leading to injury.

How do I strengthen the Core?

  • There are several exercises that are great for building core strength and endurance. Because the core helps stabilize, you will notice these exercises hardly cause the spine to move. You will be either holding a position without movement or holding the core steady while moving your arms and/or legs. Here are the five exercises I prescribe for core training.
  • Plank
  1. Hold the plank position for as long as you can without feeling sore in the back. You should only feel your stomach muscles working. Try to do at least 3 sets of 30sec+. Work your way up to 60sec.

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  • Side plank:
    1. Hold the side plank position for as long as you can. You should only feel your side stomach muscles working. Try to do at least 3 sets of 30sec+. Work your way up to 60sec.

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  • Bird dog:
    1. Lift up alternate arm and leg and hold in position without the core moving. If there was a small ball on your back during the exercise, it should not fall off. Hold that position for 5-10sec, and repeat on both sides 30 times.

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  • Dead bug:
    1. Start with both arms and legs in the air. Slowly lower alternate arm and leg to just above the floor and hold. Your back should not arch at all. If it does, bring your feet up slightly higher. Hold the position for 5-10sec, and repeat on both sides 30 times.

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  • Glute bridge
    1. Lift your hips up off the floor with your feet planted shoulder width apart. Hold this position for 5-10sec and lower down. Repeat 30 times.

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These exercises are but some that can strengthen your core. You can always consult the professionals at Form and Function clinic to progress these exercises once they become too easy or if you have any questions to start. Work on these exercises and you will lower the risk of future back pain episodes.

By Administrator 0 Comments Health Tips, Markham

Health Tip: Temporomandibular Joint Dysfunction

Do you have headaches, neck pain, ringing in the ears, or pain into the jaw/teeth?  Did you know your temporomandibular joint or jaw could be the cause?

The temporomandibular joint (TMJ) or jaw joint is a two hinged joint that allows for complex movements to allow you to eat, talk, yawn and do things with your mouth.  You have two TMJ joints, one on each side of your head.  The TMJ is comprised of:

🔹Muscles of chewing

🔹Joint capsules

🔹Articular Discs
🔹Tissue behind the disc

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We will be assessing the following motions during a self assessment.  The jaw is quite complex and has four basic movements, each of which are required for proper function:

– Protrusion – jaw moves forward

– Retraction – jaw pulls backward

– Elevation – jaw rises

– Depression – jaw drops

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The first question you can ask yourself is: Do I have a tempomandibular joint dysfunction (TMD)? The answer may be quite simple.  Answer the following questions and try this self assessment screen to see for yourself.

–  Is there any pain in your jaw?

Do you have headaches?

– Do you have neck pain?

– Do you have ringing in the ears?

– Do you have deep tooth pain (cleared by your dentist)

– Does your jaw tire easily while eating?

Try this self assessment:

– Look into the mirror

– Gradually open your mouth wide – can you open it as wide as 3 of your knuckles?

– Does your jaw shift one way? Does it shift back?

– Do you have a pop or click sound?

– Does one side feel tighter than the other?

These are all examples of things that you can see/feel when assessing yourself for a potential TMD.  If you notice you have any of the following, you may have a TMD!  Get yourself checked out and come in for a screen and we can see how well you function.  

Dr. Christopher Duong is a board-certified Chiropractor specializing in TMJ pain.  

Patcharee Bergsma is a Registered Massage Therapist and Thai Massage Therapist that performs TMJ massage on external TMJ muscles as well as Interior TMJ Muscles and joints

Book an assessment

Initial assessents will include a full physical and history taking of your TMJ issue.

The practitioner will provide a prognosis and treatment plan. Most insurance billing accepted

Book Appointment
By Administrator 0 Comments Health Tips, Markham

Diabetes and Your Feet

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One of the most common complications of diabetes is problems with your feet.  In particular, high blood sugars can cause damage to the nerves and the blood vessels in the feet, which can lead to more serious problems such as wounds and amputations.  It is important to keep good control of your blood sugars as this can prevent these changes from occurring.  If you are diabetic, it is important to have your feet screened yearly to check for any changes.

Victoria Sheard, Chiropodist

Contact us to book an appointment today!

By Administrator 0 Comments Health Tips

Sprain vs Strain: What’s the difference?

The signs of most sprains or strains are very similar: pain and inflammation, and sometimes bruising, at the injured area. The pain level varies depending on how bad the sprain or strain is.  The worse the sprain or strain, the harder it is to use the affected area.

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The difference is what was stretched or torn to cause the pain.

 

A sprain is a stretch or tear in a ligament. Ligaments are bands of fibrous tissue that connect bones to bones at joints.

 

A strain is also a stretch or tear, but it happens in a muscle or a tendon. Tendons link muscles to the bones.

 

Daily exercise and stretching can prevent sprains and strains.  After you get a sprain or strain, it is important to care for the injury by doing proper exercises and stretching as suggested by your health care professional.  Please make an appointment with the RMT to discuss what works best for you, your body type, and/or injury.

John Li, RMT