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Health Talk: Why Do My Feet Hurt? Recent Study Highlights Two Conditions

Dr. Roger Singh

Having pain on the sole of the feet is a common condition that can be confused as being plantar fasciitis. It is possible to have pain as result of degeneration or irritation of the fat pad on the heel of the foot. Here is a summary of the similarities and differences between the two conditions based on a recent study.

Patients with plantar fasciitis commonly experienced first-step pain in the morning and relief of pain after walking. Unilateral pain was more common than bilateral, and patients with plantar fasciitis had pain duration of less than 6 months. Patients with plantar fasciitis also had decreased ankle dorsiflexion (bringing the foot upward). As such, their pain could be aggravated with dorsiflexion.

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Patients with fat pad atrophy suffered from not only aching pain but also tingling, cold and burning sensations. They complained of pain after a long walk, pain at night and resting pain. Bilateral pain was more common than unilateral pain. In 61.1% of patients with fat pad atrophy, pain duration was over 6 months, and 22% of these patients had pain duration of over 2 years.

It was also noted that both conditions can occur simultaneously, presenting with symptoms that fit both conditions.

Both of these conditions are responsive to treatment, including orthotics. In the case of plantar fasciitis, it can be treated with Myofascial Release Technique and Graston Instrument Assisted Soft Tissue Technique, which has proven to be very effective methods of treatment with patients showing very positive results.

Speak with a health professional at Form and Function today to get your feet healthy and happy!

4 Benefits of a Deep Tissue Massage

By John Li, Registered Massage Therapist (RMT)

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Massage therapy is the manipulation of soft tissues of the body including, muscles, connective tissues, tendons, ligaments and joints. Massage Therapy is a clinically-oriented healthcare option that helps alleviate the discomfort associated with every day and occupational stresses, muscular over-use and many chronic pain conditions. Receiving routine massages will maintain the body’s well-being.

Getting a deep tissue massage, where the therapist works on deeper layers of muscles, fascia, and myofascial layer can be advantageous.

 

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  1. Deep tissue massage offers stress relief

Everyone experiences stress from everyday life demands. Deep tissue massage can ease the stress in a healthy manner, by relieving physical stress from the body. When the body is relaxed, it improves mental health as well.

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  1. Deep tissue massage eases pain

Deep tissue massage uses techniques that focuses on key target areas and may be able to lessen pain. Deep tissue massage can be used for conditions such as fibromyalgia, tennis elbow, chronic pain – like low-back pain, and can provide pain relief.

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  1. Deep tissue massage makes movement easier

Scar tissue forms around injuries and damaged muscles, ligaments, or tendons. Deep tissue massage can help make movement easier and promotes greater range of motion.

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  1. Deep tissue massage can lower heart rate and blood pressure

Deep tissue massage can use gentle yet sustained pressure to release pooled blood and improve blood circulation. Massage can also calm the body, therefore lowering heart rate and blood pressure.

Stay Fit While You Sit!

Join me tonight at 7pm at Cornell Community Centre and Library (3201 Bur Oak Ave, Markham) for my health talk on Staying Fit While you sit!

I’ll go over how sitting is essentially a disease which plagues our society, how this affects you, and how you can counter the negative effects of sitting. I will be taking all the participants through a stretch and exercise period at their chairs as well as a question and answer period afterwards!

Come on out and take charge of your health.

The Best Exercise That Not Many Know

TURKISH GETUP HEALTHTALK NEWSLETTER NOV 2014

Welcome to another Health talk Newsletter!  This month’s piece, written by Dr. Paul Oh is all about the best exercise that no body knows. Click here for more info: TGU

 

The Turkish Getup (TGU) may be the best exercise nobody knows! Legend has it that traditional strong men in eastern Europe would not allow you to do exercises until you could do a TGU 100 pounds with each hand.  Click here for more info: TGU

 

Simply put, the TGU is getting up and down to the floor using a weight.  Click here for more info: TGU

 

This exercise is so effective that I have used portions of the TGU during the rehab process.  Click here for more info: TGU

 

If you have any questions about the getup, please don’t hesitate to contact the Form and Function clinic.  Click HERE for more info: 

 

 

 

 

 

 

 

 

 

 

 

 

Get Stronger Now!

Welcome to another Health talk Newsletter written this month by Markham Physiotherapist Manni Wong.  This month’t topic is on pre-habilitation: preventing injuries an prepping for surgeries.

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March is Nutrition Month – Simply Cook and Enjoy!

March is Nutrition Month – Simply Cook and Enjoy!

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As many people may know, March is nutrition month with the topic this year being “Simply Cook and Enjoy!”, with the goal of encouraging those all across Canada to eat better and enjoy food that is good for you. As well, this year’s theme focuses on serving up practical advice on cooking and food skills from dietitians, the food and nutrition experts.

Home cooking is an important skill to have for good health. Due to time constraints, people often find it difficult to prepare meals at home and are forced to rely more on processed and prepared meals. Having cooking skills is also essentially important in order to educate others, such as your children, so that they will have these skills and be able to feed themselves when they grow up. Of course, there are long-term implications of a poor diet on health.

Try some of these helpful tips and tools to help you and your family make healthier choices and of course, Simply Cook and Enjoy! These tips are to help you make good use of time and not only improve your ability to have more home cooked meals, but also reduce spending on going out for meals! There are 8 so far for the first eight days of the month:

1. Simplify weekday cooking. Prepare some ingredients in advance.

2. In a hurry? Take a kitchen short cut with healthier convenience foods like pre-cut veggies.

3. Feel sandwiched for time? What could be simpler than a sandwich for supper? http://ow.ly/qkqKE

4. Time-crunched? Good-for-you meals can take less time than take-out! http://ow.ly/qkrkv 

5. Double up! Make a double batch of breakfast on the weekend to enjoy during the week.

6. Cook once. Eat twice. Make weeknight cooking a breeze with planned extras.

7. Make a no-fuss meal with just six simple ingredients or less! http://ow.ly/qkrVe

8. A few good kitchen tools, like sharp knives and a blender, can make cooking a whole lot easier!

 

Additionally, visit dietitians.ca this Nutrition Month for inspiration and information from Registered Dietitians:

• Access eaTracker to review your food and activity choices, analyze your recipes, plan your meals, and more.
• Download free smartphone apps eaTipster for a nutrition tip a day, and Cookspiration to inspire you to cook.
• Watch videos with advice from Registered Dietitians.

Facebook: /dietitiansCAN

Website: www.dietitians.ca/nutritionmonth

Twittier: @dietitiansCAN

For more information and tips on how to adopt healthier eating patterns, Registered Dietitian Arin Taub at Form and Function Health and Wellness Clinic will be happy to help. Do not hesitate to book an appointment at your earliest convenience.

Eat well and stay active!

HDL : How to Get It Up

A cholesterol test has several components, one of which is HDL (high-density lipoprotein), which is often referred to as “good” cholesterol. HDL is thought of as the healthy cholesterol because it removes excess bad cholesterol (LDL) from your body. Men should aim for an HDL of  > 1.1 and women > 1.3, or the value recommended by your doctor.

Higher HDL = Lower heart disease risk

Here are 5 tips to help raise your HDL cholesterol:

1. Eat more foods high in monounsaturated and omega-3 fats

•ex: soy foods, seeds, nuts, ground flax, fish, seafood, canola and olive oils

2. Eat more plant protein

•ex: chickpeas, lentils, split peas, beans, soy milk, tofu

3. Eat more vegetables and fruits

•Aim for 4 vegetables and 3 fruits per day

•1 serving= ½ cup cut up raw or cook fruits/vegetables OR 1 cup of salad greens OR 1 tennis-ball size fruit/vegetable

4. Avoid foods containing trans fats

• ex: commercial baked goods, hydrogenated margarines, deep-fried foods

• Look for 0% trans fat of the Nutrient Facts Table

5. Be more active

•Aim for 60 minutes of exercise per day including aerobic activities (i.e. swimming, walking) and resistance training (i.e. weight lifting)

HEALTH TALK REMINDER: NEW YEAR, NEW YOU–Nutrition and Exercise Tips for Weight Loss is coming up tomorrow, Saturday January 18th at 12:30pm in the aerobics studio at Club Markham with Registered Dietitian Anna Gofeld & Personal Trainer Akhil Dawda. Don’t forget to reserve your spot at Form and Function front desk by phone 905-604-9355 or e-mail reception@formfunctionclinic.com.

SEE YOU TOMORROW