Be Proactive, Not Reactive

I have mentioned this (Prehabilitation) before but it bears importance so I’ll mention it again. Most people are reactive in their approach to health. When something hurts, they go seek medical attention. But why not be proactive in your health? Instead of finding out an injury may set you back a couple months, why not try to prevent it from happening in the first place? In terms of physiotherapy, proactive treatment sessions or prehabilitation can help you do just that.

Come into Form and Function proactively and get your movement patterns, joint mobility, muscle strength and flexibility among other things assessed and a preventative program set in place. We can manage the program with just a few follow ups and it might just save you from the hassle and stress of an injury later on.

Manni Wong, Physiotherapist

Choosing the Right Shoes

If your toes cramp up from time to time, you may be irritating a nerve underneath your foot. You are basically causing the bones in your toes to be squeezed up against the thin nerve that runs in between them.

Make sure to wear shoes that are roomier at the toe box (the region in the shoe that houses your toes).  Wearing shoes with a narrow toe box should be avoided and/or minimized.

Jennifer Lam, Chiropodist

Massage Eases DOMS, Boosts Recovery in Athletes and Bodybuilders

Sport massage after intensive exercise will improve power and perceptual recovery in athletes.  A 30-minute massage significantly improves the recovery rate for bodybuilders.  A massage treatment can induce delayed onset muscle soreness (DOMS).  A post-exercise massage session can improve the exercise performance and recovery rate for those who engage in intensive exercise.

John Li, Massage Therapist

Stretching is like flossing…

I used this analogy a lot in the clinic because it works so well. “Stretching for your muscle is like flossing for your gums. If you want your teeth and gums to be healthy, you floss often. If you want your joints and muscles to be healthy, you stretch often.”Stretching regularly helps keeps muscles from shortening. Short muscles can restrict joint movement and over time can lead to repetitive strain injuries. So take a look at our stretching videos (insert link here) and start flossing, I mean stretching! Side note: Stretching, like flossing, sometimes is not enough. That’s why you go see a dental hygienist or dentist every so often to get a deeper clean for your teeth and gums. You should do the same with muscles and joints. Come in to Form and Function every so often and see our therapists. We can get a deeper release for your muscle and joints than stretching.   Manni Wong

The Importance of Health

Be happy so long as loved ones are healthy.  Everything else can either be fixed, thrown out, bought or forgotten. Dr. Jon Leung

Keep your socks clean!

Make sure to keep your socks clean. If your socks get soaked as a result of the sweat from your feet or from the rain/snow etc. be sure to remove your socks as soon as possible.  It is very easy for bacteria to invade your feet after they have been in shoes for a while. Bacteria love warm and moist environments.  So keeping your feet dry will help to minimize your risk of Athlete’s Foot!

Jennifer Lam, Chiropodist

Food Tracking Made Easy

Keeping track of your food intake can help you meet your health goals, whether they be losing weight or increasing muscle mass. While there is nothing wrong with the tried and true pen and paper food journal, there are many apps available for free that can make the process easier. The easier the process is, the more likely you are to stick with it.

The app that I currently use and recommend to my patients is MyFitnessPal which is available for free download at https://www.myfitnesspal.com/

It’s great because it helps you easily track the foods you eat, and also calculates how much protein, carbohydrate and fat you are eating daily. It also allows you to set your goals at the start of using it, and you can easily see how you are meeting (or not meeting) your food requirements on a daily basis, so that you can make the proper adjustment. Also, by sharing this information with your naturopathic doctor, they can help you determine how your eating habits can be improved to help you achieve your health goals.

Wishing you good health,

Dr. Odette Bulaong ND

Work Ergonomics

Having a proper workstation is vital to reduce work related health issues such as bad posture, headaches and unnecessary muscle strains. Contrary to popular belief sitting, which most people believe is relaxing, is hard on the back. Sitting for long periods of time can cause increased pressure on the intervertebral discs, the springy shock absorbers of the spine.

The following are recommendations to help increase comfort for computer users:

1. Alternate between sitting and standing. Take a break every half hour.

2. Adjust height of backrest to support the natural inward curvature of the lower back. You can use a rolled towel to support the low back.

3. Make sure the backrest angle creates a 90-degree angle between the hip and torso.

4. Feet should rest flat on floor when sitting with both the low back and shoulders touching the backrest.

5. Back of the knees should not come in direct contact with edge of the seat pan, there should be some space left in between.

6. Arms should rest lightly on the arm rests and do not use the arm rests to slouch!

If you need help or advice regarding running tips and tricks, come by Form and Function Clinic. Our physiotherapist and chiropractors would love to show you how.