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Back Pain Returns With School Around The Corner!

Heavy backpacks causing back pain? What makes children more vulnerable is that their growth plates are made almost entirely of cartilage, making them more susceptible to small, repeated traumas. Also, their muscle growth is often not as fast as their bone growth, which can lead to muscle tenderness. Put simply, these injuries are a result of overuse of the muscles and tissues that are utilized by children to support the weight of their backpacks.

Other facts to know are that neither backpack weight, nor current back pain are good predictors of future back pain. What’s important to know is that muscular fatigue is the best predictor of future back pain. So if you are becoming fatigued while carrying the backpack, you should likely rest, or lighten the load!

So what are the consequences of carrying a heavy backpack? To put numbers on it, so that you can understand what these heavy loads do, a load of 15% of total body weight results in a 26.7% increase in load on the low back, while a 30% load body weight will result in a 64% increase in load on the low back! Also, children tend to lean forward and jut their chin out in order to balance out the forces going into the back. However, the movement they do to compensate for the heavy weight simply makes their posture worse, which can increase pain down the line. No kid wants to hear their parents telling them to stand up straight, so don’t train them to slouch by allowing them to carry heavy weights.

So how do you eliminate this problem? For a postural consultation or for more advise on postural stability & strengthening routines please book an appointment with our Physiotherapist, Christopher Chmiel @ Form & Function Clinic to find out more ways in which to achieve your functional or personal goals.

Key words:
Form & Function Markham
Chiropractic Markham
Physiotherapy Markham
Nutritionist Markham
Chiropodist Markham
Nutritionist Markham

Back Pain Returns With School Around The Corner!

Heavy backpacks causing back pain? What makes children more vulnerable is that their growth plates are made almost entirely of cartilage, making them more susceptible to small, repeated traumas. Also, their muscle growth is often not as fast as their bone growth, which can lead to muscle tenderness. Put simply, these injuries are a result of overuse of the muscles and tissues that are utilized by children to support the weight of their backpacks.

Other facts to know are that neither backpack weight, nor current back pain are good predictors of future back pain. What’s important to know is that muscular fatigue is the best predictor of future back pain. So if you are becoming fatigued while carrying the backpack, you should likely rest, or lighten the load!

So what are the consequences of carrying a heavy backpack? To put numbers on it, so that you can understand what these heavy loads do, a load of 15% of total body weight results in a 26.7% increase in load on the low back, while a 30% load body weight will result in a 64% increase in load on the low back! Also, children tend to lean forward and jut their chin out in order to balance out the forces going into the back. However, the movement they do to compensate for the heavy weight simply makes their posture worse, which can increase pain down the line. No kid wants to hear their parents telling them to stand up straight, so don’t train them to slouch by allowing them to carry heavy weights.

So how do you eliminate this problem? For a postural consultation or for more advise on postural stability & strengthening routines please book an appointment with our Physiotherapist, Christopher Chmiel @ Form & Function Clinic to find out more ways in which to achieve your functional or personal goals.

Key words:
Form & Function Markham
Chiropractic Markham
Physiotherapy Markham
Nutritionist Markham
Chiropodist Markham
Nutritionist Markham

Are you sabotaging your weight loss with high sugar drinks?

In a recent Canadian study, 47% of daily calories come from fluids such as juice, pop and energy drinks.
The culprit is the high content of sugar in most drinks. The sugar is too much for the body to metabolize so it ends up being stored as fat.
Did you know that a 6oz glass of orange juice has the same amount of calories as a can of pop? A can of pop has approximately 12 tablespoons of sugar!
If you are looking to shed a few extra pounds, pay attention to how you are quenching your thirst. Replace juice and pop with water.
Increasing your intake of water will aid in digestion and weight loss.

Ice or heat?

Use ice for all new sprains, strains and bruises.  Ice will help control the inflammation, swelling and pain.  This will aid in a faster and less painful recovery.  Apply ice to the affected area for 15-20 minute cycles on and off.  Do this as soon and as often as you can – especially in the first 48 hours.  Also, ice is great for chronic/overuse sports injuries (i.e. shin splints, tennis elbow).  Always ice after activity and not before.

Use heat for chronic injuries before your activity.  Heat will help promote blood flow to the area, loosen tissues and relax injured areas.  Heat the affected area using a heat pack or hot towel for no more than 20 minutes before activity.

Key words:
Chiropractic Markham
Physiotherapy Markham
Nutritionist Markham
Chiropodist Markham
Nutritionist Markham

Prevention of Diabetic Foot Problems

More than 9 million Canadians are living with diabetes or prediabetes.  In diabetics, high blood glucose levels can result in complications to the blood vessels and nerves supplying the legs and feet.

Damage to the nerves of the legs and feet will result in decreased sensation of pain, heat and cold.  A sore or a cut to your feet or legs may worsen and you may not even feel it.  This lack of feeling caused by nerve damage is called neuropathy.  Nerve damage can lead to a sore or infection.

Lack of blood flow to the feet or legs will cause open sores or infections to heal at a slower rate.  When infections do not heal, it can lead to a serious condition called gangrene.  If left untreated, amputations can result.

Tips on how to take care of your feet:

1) Wash your feet in warm water on a daily basis.

2) Check your feet daily for sores, open cuts, blisters, redness, calluses and other problems.

3) Moisturize the skin on your feet to preventing cracking  but not between the toes.

4) Always wear slippers or shoes to protect your feet from injuries.

5) Always wear socks (white preferably to check for any signs of bleeding) to avoid blisters.

6) Wear proper fitting shoes.

7) Ensure that there are no sharp objects or seams within the shoes before you wear them.

It is important to have your feet checked on a regular basis by a foot specialist.  Contact the Form and Function Clinic to book your foot assessment today!

Prevention of Diabetic Foot Problems

More than 9 million Canadians are living with diabetes or prediabetes.  In diabetics, high blood glucose levels can result in complications to the blood vessels and nerves supplying the legs and feet.

Damage to the nerves of the legs and feet will result in decreased sensation of pain, heat and cold.  A sore or a cut to your feet or legs may worsen and you may not even feel it.  This lack of feeling caused by nerve damage is called neuropathy.  Nerve damage can lead to a sore or infection.

Lack of blood flow to the feet or legs will cause open sores or infections to heal at a slower rate.  When infections do not heal, it can lead to a serious condition called gangrene.  If left untreated, amputations can result.

Tips on how to take care of your feet:

1) Wash your feet in warm water on a daily basis.

2) Check your feet daily for sores, open cuts, blisters, redness, calluses and other problems.

3) Moisturize the skin on your feet to preventing cracking  but not between the toes.

4) Always wear slippers or shoes to protect your feet from injuries.

5) Always wear socks (white preferably to check for any signs of bleeding) to avoid blisters.

6) Wear proper fitting shoes.

7) Ensure that there are no sharp objects or seams within the shoes before you wear them.

It is important to have your feet checked on a regular basis by a foot specialist.  Contact the Form and Function Clinic to book your foot assessment today!

Exercise Stand Still – How To Progress Your Workout!

One of the biggest misconception about exercise is that individuals learn to do the same exercise and workout routine over and over for weeks or months at a time. This is certainly costs you what you want most out of your routines – results! Progression of exercise is a key component in order to build up your strength, endurance, & healthier lifestyle.
So how do you change up your workout routines to make them effective, challenging, & most importantly enjoyable?

Progression can come in a variety of ways: changing your weight, repetitions, intensity, speed, duration, & exercises. However, once you master the exercise this progression becomes ineffective in what you want to accomplish. Here are some ways to increase maximum potential!

1) Change your position – grip, foot placement, addition of rotational components, etc.
2) Change the type of resistance – machines to free weights to resistance bands to functional activities, etc.
3) Go from bilateral to unilateral – use of 1 arm or leg at a time and then switching.
4) Adding a balance challenge – Use a ball, foam roller, bosu, narrowing stance, etc.
5) Doing compound movements – combining two or three exercises together adds a dynamic dimension to your workouts.

For additional workout routines please book a consultation with Christopher Chmiel @ Form & Function Clinic to find out more ways in which to achieve your functional or personal goals.

Key words:
Form & Function Markham
Chiropractic Markham
Physiotherapy Markham
Nutritionist Markham
Chiropodist Markham
Nutritionist Markham

Better Prevention Required With Cell Phone Use

 

by Jennie Cheung, ND

 

When we mention environmental toxins, talk hovers mostly around detrimental chemicals such as metals, herbicides, fungicides, and more.  The Centers for Disease Control and Prevention released a 2010 Report on Human Exposure to Environmental Chemicals asssessing the burden of chemicals on the health of the US population.  Among the list of polycyclic aromatic hydrocarbons and parabens which are found among household cleaners, home renovation products, and building materials to name just a few, the virtually daily exposure to cell phone frequencies, categorized as electromagnetic or EMFs, received much critical attention.

In today’s modern reliance on the media, the internet, and other electronic super-gadgets, it is important to become aware of exposure to all types of environmental toxins.  In 2008, environmental researchers reported on the probable link between cell phone use with leukemia and neurological conditions.  In 2010, a public health precaution was issued in the US for using cell phones.  This trend has been carried out in many European countries such as the UK, France, Russia and India from as early as 11 years ago.

One method to fight back against this “dirty electricity” is via detoxification.   Among the many organs of detox in the body, one that is rarely overlooked is the liver.  Because symptoms of toxicity such as headache, abdominal pain, and constipation, are often vague, it is essential to have an assessment and thorough history performed via your ND or integrative healer.  ND’s understand that the liver holds a paramount role in detoxifying the body of harmful substances.  Furthermore, the liver supports all red blood cell synthesis, converts ammonia to urea for excretion, and breaks down hormones.  From a nutritional standpoint, the liver is involved in amino acid synthesis of proteins, formation of bile, metabolism of carbs, proteins, and lipids, and the storage of glucose, vitamins A, D and B12, and minerals iron and copper.

The affect of toxicity on our health from EMFs has become an increasingly prevalent issue in today’s fast-paced society.  NDs can offer tools of support in improving one’s toxin load such as increasing water and exercise, establishing improved dietary measures, or adding nutritional supplements.  While our public health departments and government bodies continue compiling data on acceptable safety standards with EMFs, isn’t it prudent to find out what more can be done to improve our quality of life?

 

 

 

 

 

Tip of the Week: How to Manage Painful Bunions

A bunion is generally considered as an enlargement of the joint (a lump of bone) at the base and side of the big toe – (specifically, the first metatarsophalangeal joint). Bunions form when the toe moves out of place. As the big toe bends towards the others this bone becomes larger and the bunion can become painful and can lead  to arthritis.  Here are ways to provide relief to bunions:

1) Felt pads can be used to offload pressure at the bunion

2)Wear shoes that are wider and deeper to accommodate the bunion as high heels will tend to exacerbate the condition

3)Remove painful corns and callus that have developed as a result of the bunion

4)Shoe stretching can be done specifically at the bunion area to reduce friction within the shoe

5)If the bunion is in its earlier stages, exercises can help to maintain the mobility of the joint

6)Custom Made Orthotics will help to reduce the progression of the bunion

7)If all of the above conservative measures have been exhausted, then bunion surgery may be necessary