By Administrator 0 Comments Health Tips

Health Tip: Routine

Conceptual clock for a healthy life

Routine is a funny thing for our bodies. On one hand, routine stabilizes the rhythms of our bodies (ie sleep, hormonal, digestive systems, etc.) and minimizes the stress put on these bodily systems. On the other hand, our body can get lazy with routine and needs to be challenged to become stronger and better (ie. Muscular, cardiovascular, neurological, etc.). So what’s the best way to live? Try to have a regular routine with your day to day tasks. Try to rest/sleep, eat, exercise at similar times everyday but challenge your body differently when it comes to the details. Find ways to rest more soundly, eat healthier foods and exercise with more advance exercises when you are used to the old ones.

The professionals at Form and Function can analyze your daily routine and help you create a better routine to fit your desired lifestyle.

By Administrator 0 Comments Health Tips, Markham

Channel your inner Kung-Fu Master!

Balance and proprioception (where your joint is in space relative to the rest of your body) play an important role in everyday activities:

– walking on the sidewalk and suddenly the curb dissapears (or you didn’t notice it!)

– walking on uneven terrain or an unexpected hole

– performing basic activities of daily living and knowing how your form is (and what it should be)

– balancing and recovering when you find out there’s ice under the snow on the sidewalk

Single Leg Stork Stance

stork

A simple everyday exercise where you stand on the floor supported by each leg for 30s at a time.

-stay close to a wall or railing you can grab on to if this is difficult for you

-try this on a pillow if this is too easy

Contact Form and Function’s Kung Fu Master John for more tips on how to improve your balance

By Administrator 0 Comments Health Tips, Markham

New Study: Knee arthroscopy for meniscus tear leads to 3x the risk of requiring knee replacement later

Here is a link to this study. But first, what does this mean? It means that for those of you who have been diagnosed with a meniscus tear, it’s definitely better to exhaust all forms of conservative treatment first before even considering going under the knife.

Meniscus-Tear

Conservative treatment for meniscus tears include manual/soft tissues techniques to normalize range of motion, active rehabilitation to strengthen muscles and stabilize the knee, and modalities to speed up the healing process. Come into Form & Function to discuss your rehabilitation following any meniscus tears. You’ll be glad you did.

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.

CoreTopView

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.

Plank_F_WorkoutLabs

  • 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.

Side-Plank

  • 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.

abs-bird-dog_300

  • 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.

Dead_Bug_F_WorkoutLabs

  • 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.

Weighted_Glute_Bridge-1

 

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

tmjanatomy

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

jaw movements

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