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A San Francisco cable car holds 60 people. This blog was viewed about 1,700 times in 2011. If it were a cable car, it would take about 28 trips to carry that many people.

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The act of walking is about efficiency and coordination, but when efficiency and coordination fail us, each step we take can have disastrous consequences.  The average person walks at a pace of approximately 90-120 steps per minute, and with the cumulative weight our feet take that can mean approximately 3000 lbs. going through each leg for each minute we spend walking.  If in each step we are not walking efficiently, some area of our body will suffer the consequences.  For many people each step they take has disastrous consequences for their back, and though back pain can be caused from a myriad of reasons, custom made foot orthotics can often be a part of the solution.

The spine is an essential part of the kinetic chain linking the pelvis and lower extremities to the shoulder and upper extremities.  When our feet are not functioning in a biomechanically efficient way it can often effect that essential connection.  An inefficient gait is like a new driver in a manual transmission car.  There is a lot of jerking motions going on, even though there is forward progression.  This inefficient, uncoordinated motion causes a lot of extra strain on the surrounding soft tissue, often resulting in chronic back pain.  The use of custom made foot orthotics can restore symmetric function of the lower extremities and help allow the body to work in the efficient manner it is meant to, coordinating muscle function for seamless coordination of muscles and bones as we move.

Likely if your back pain gets worse while you are doing weight bearing activities, your foot biomechanics could be a big part of the problem.  In general interdisciplinary care, which may include Exercise Rehabilitation, Physiotherapy, Chiropractic Care, Massage Therapy and/or Pedorthic care is the best way to resolve your back issues.

The achilles tendon is named after the strongest, most fearless Greek warrior, Achilles, who was fatally wounded by an arrow to his heel.  The name is fitting since the achilles tendon is the thickest and strongest tendon in the body, which is subject to a person’s entire body weight with each step, and up to 12X a persons body weight during a sprint.  However, pain in your achilles tendon, though it may not be fatal to your existence, can definitely become fatal to your activity level if not treated properly.

There are a variety of reasons someone will have pain around their Achilles, however the most common is Achilles tendonosis.  Most have referred to this issue as a tendonitis in previous years, however, it has been realized that there really is no inflammation as the name tendonitis would suggest.  There is however a chronic degeneration of the Achilles tendon as a tendonosis would suggest.  Achilles tenondosis pain is a chronic injury where small scale injury to the tendon accumulates over time without proper healing.  Symptoms include soreness and stiffness that comes on gradually and continues to worsen until the issue is treated.  There may be a creaking when you initially stand to walk or pain when the Achilles tendon is squeezed.  Initially it may not limit your activities, but if not treated it can develop to a point where it is painful all day and limits what you can do.  The sooner the tendonosis is treated the quicker it will resolve.

When you first feel pain in your Achilles, relative rest is important, and you may want to try an alternate activity for a time being, then return to your original activity gradually after the appropriate rest period.  Second, it is important to stretch.  Hips, back, legs and of course calf tightness can all have an effect on the function of the Achilles tendon.  If you are very tight, you may want to consider getting a massage from a Registered Massage Therapist.  Also strengthening the antagonist muscle group (Tibialis Anterior), can assist in helping stretch the Achilles tendon.  Eccentric strengthening, which will help strengthen the Achilles tendon is also very important.  A temporary heel lift or orthotics can also be very beneficial in treating chronic cases of Achilles tendonopathies.

In order to prevent Achilles tendon pain, stay in overall good shape, including a balanced diet, plenty of water, enough sleep, no smoking, limit caffeine & alcohol, make any changes to your routine gradually, remember to warm up, stretch and exercise regularly and take care of any foot or leg biomechanical issues.  If you are experiencing any pain in your heel and/or Achilles tendon area get assessed by a medical professional to determine the root cause of the problem.

 

In Canada 2.4 million people live with diabetes, and 1 in 3 people with diabetes have it and don’t know it.  Diabetes has become a global pandemic and is one of the most complex diseases to manage and treat.  With November being diabetes awareness month, we at Milton Orthotic & Wellness Centre would like to encourage everyone to start, or continue to take steps towards living well to cut the risk of either getting diabetes or reducing the risk of complications of having diabetes.

If you do not have diabetes, make sure you get you blood glucose levels checked regularly.  On average, people with diabetes have it for 7 years before diagnosis, and during that time high blood glucose levels can cause serious damage.  Maintaining a healthy lifestyle, which
includes a well balanced diet and exercise is also vitally important to reaching and maintaining a healthy weight which can potentially prevent or delay the onset of type 2 diabetes and decrease your risk for heart disease (which is closely linked with having diabetes).  And of course, Don’t Smoke.

If you do have diabetes, controlling your A1C levels so they are below 7, having good blood pressure control so it is below 130/80, an LDL cholesterol measurement which is under 2.0mmlo/L and a total cholesterol/HDL level under 4.0mmol/L is a great way to start.  Again, regular physical activity and a meal plan to maintain a healthy weight can help keep these numbers under control.  If you are unsure what your numbers are, talk you your family physician about it and take control of your own health.  Your doctor can also refer
you to a registered dietitian to help you with your meal planning.

To read the challenges, difficulties and successes of going through
a weight loss journey follow blog at http:angelosweightlossjourney.wordpress.com or for more information about diabetes visit www.diabetes.ca

 

With claims that their shoe will improve your balance, increase your fitness, reduce
cellulite, promote weight loss and cure back, foot and knee pain who wouldn’t
want a pair of toning shoes?  But do these shoes actually live up to their claims?

Well, there seems to be a lot of mixed reviews around about the effectiveness of
these shoes to do all they claim to do. In fact it is quite difficult to find a well done study regarding these types of footwear.  Most studies are either funded completely by the toning shoe manufacturers or have such a small participant size, the study cannot truly represent the results of the majority of North American population.  So really as for the weight loss, toning, firming and fitness claims, it seems, at least scientifically, we are not really sure.
As for the benefits of double rocker sole footwear, that has been used in pedorthics for many many years and for a variety of issues.  When the double rocker soled footwear is suggested for a patient it is only after an extensive assessment, performed by a footwear
professional, such as a pedorthist.  This is because though some “toning shoes” are very beneficial for particular issues, it can also be harmful for other conditions. So if you are considering a pair of toning shoes because you are experiencing pain in your heel, forefoot, knee or back it is advisable that you seek medical attention to determine the cause of the pain and have a  proper assessment to see if and what type of toning” shoe is right for you.

As for the toning aspect of these “toning” shoes, no matter what study you look at or who you talk to, it is important NOT to expect miracles.  Many people seem to feel that putting on a pair of shoes will make their legs look amazing, and really no matter how you look at it, it is the work done while wearing the shoes that will make the biggest difference.  But just to put some numbers to my point.  The average extra calorie expenditure increase you are to expect to gain from wearing toning shoes is 10%.  So let’s say you have a job where you stand all day, like a store clerk, and you wear the shoes for you 8 hour shift 5 days out of the week, and you go for a moderately paced one hour walk 5 days out of the week and wear your toning shoes for that too, with that 10% increase in calorie expenditure you could expect to use about 285 morecalories each week, which in turn could potentially translate to loosing 1 pound of fat in just over 12 weeks, and therefore lose 4 pounds of fat in 1 year, which isn’t bad for just changing shoes. By the way if you have that large iced coffee at Tim Horton’s that extra calorie burn you got from your shoes that week would be canceled out.  However if you instead replaced one of your hour long walks with a step aerobics class you would burn about 425 extra calories per week, which translates to approximately 8 weeks to burn off 1 pound of fat and you would lose about 6lbs of fat in 1 year.  But again if you have the large Iced Capp at Tim Horton’s so long extra calories burned that week.

My point is this, “toning shoes” are not bad, but perhaps a little misleading.  If buying
and wearing them encourages you to exercise more, go for it I think it’s a great idea BUT toning shoes are not the universal solution to weight loss, toning, foot, knee or back problems. Weight loss, toning, and firmer thighs come from exercising and eating right not a magical pill or pair of shoes. And if you are experiencing pain seek medical attention not a sales associate.  If you have any questions see our blog and Ask The Professional and have access to information from a Registered Dietitian, Certified Pedorthist, Exercise professionals and a Registered Massage Therapist.

Food safety is extremely important as our eating events turn towards outside preparation
during the warm summer months. Food poisoning, also known as food borne
illness, is more common than you may think. As warmer weather approaches, it’s
important to protect your food from bacteria and contaminants that could lead
to food poisoning.

8 Tips to Prevent Food Poisoning

1. Shop smart!

There’s a reason food items have expiration dates. Check the expiration dates
on milk, meat, and even produce items like pre-washed greens to make sure you
aren’t buying spoiled food or items that are going to expire soon. Keep cold
foods cold. Wait until the end of your shopping trip to pick up milk, dairy,
and meats, as the longer these items are refrigerated, the longer they will
stay fresh.

2. Wash, wash, wash!

Make sure you wash your hands, utensils, and chopping boards before preparing
food. All fruits and vegetables should be properly washed before eating or
cooking. Even foods like potatoes and carrots that you plan to peel should be
washed thoroughly before you cook them.

3. Avoid eating raw foods.

Eggs and raw seafood (think sushi) have been linked to many cases of food
poisoning outbreaks. It’s better to avoid raw foods and unpasteurized milks and
cheeses, especially if you’re pregnant.

4. Don’t cross-contaminate.

Use separate cutting boards and utensils when preparing raw meat and fresh
produce. This will prevent bacteria from uncooked meat and seafood from
contaminating ready-to-eat foods.

5. Cook thoroughly.

Make sure protein foods (chicken, meat, seafood) are cooked thoroughly. Use a
thermometer to check when these foods are cooked to the correct temperature,
i.e., 160 °F for beef, 145°F for pork, and 165 °F for chicken and turkey.

6. Do not thaw foods at room temperature.

Food thawed at room temperature may start to spoil. Instead, thaw foods in the
refrigerator and use them promptly. Do not refreeze foods once they have been
completely thawed.

7. If in doubt, throw it out!

If you aren’t sure if something is still safe to eat because it’s discolored or
appears “old,” it’s better to throw it out than to get sick later
from food poisoning.

8. Refrigerate leftovers promptly.

To prevent the possibility of infection, thoroughly re-heat all leftovers
before you eat them. If your leftovers have been in the fridge longer than you
can remember…throw it out.

The Bottom Line

Eating safe food is an investment in your health and well-being. Take these steps to ensure
that your food is safe for you and your family.

Lookout! Golf season is coming and fast.  As spring is fast approaching many of us are getting anxious to get out on the green, but let us not forget……it’s been sometime since you may have been out on the golf course and your body will not forget to tell you. So before you get into the swing of the season there are always things to look out for.  Have you ever felt pain, discomfort or weakness in your arm, forearm and/or wrist? Ever heard of Golfer’s elbow or Medial Epicondylitis?

Massage therapy is a great way to help ease the discomfort, or address some of the potential occurrences with any activity and of course is also a great way to relax too. With assessments, treatment, remedial exercises and some hydrotherapy geared just for you, you could be feeling better.

Trigger points, facial restrictions, adhesions, muscle spasm, swelling, discomfort and outright pain are all capable of being treated and in some cases eliminated with the correct treatment plan.  What is the treatment plan? Well it is very individual. Not one of us has the same body therefore it is important to take the best care of your body in a way that is designed just for you.  Come see us at Milton Orthotic and Wellness Centre and we will help you to help yourself.

“All timing, distance and direction comes out of the lower body with the feet leading the way,” – Jack Nicklaus

Golf puts enormous demands on the body. Recognizing potential golfing injuries and planning ahead can prevent many injuries down the road. Problems with your feet, even a painful corn or callus, can impede your timing and balance.

During set-up, your weight should be evenly distributed on both feet with slightly more weight on the insides of the feet. At full address position imagine yourself rooted to the ground, strong and stable. A strong supported foot position during your setup is the foundation for a solid backswing.

Maintenance of proper foot alignment on the back swing is critical for control of the downswing and contact position. During the back swing, your weight should shift to the back foot and be maintained slightly on the inside. Any weight shift to the outside of your back foot may contribute to the “sway,” a common error in swing mechanics. As the back foot remains in a solid position on the back swing without any rolling to the outside, the front foot is in turn rolling to the inside. The front heel occasionally comes off the ground to promote a full shoulder turn. Completion of the back swing places the majority of your weight on the back foot, evenly distributed between forefoot and rear foot, with the weight left on the front foot rolling to the inside.

The downswing involves a rapid shift of weight from the back foot to the front foot; momentum brings the heel of the front foot down, and the follow-through naturally causes a rolling of the back foot to the inside and the front foot to the outside. Good foot action is the mark of an accomplished golfer.

Pain and stiffness in the lower back and neck are common golf injuries usually caused by the twisting motion of the golf swing as the shoulders rotate around the hips. The setup position also puts an incredible amount of pressure on the low back. Not surprisingly, the U.S. PGA cites lower back pain as its most common golf injury. One of the most common causes of lower back pain is over pronation (excessive rolling inwards) in the feet. Even a slight postural misalignment caused by over pronation can lead to back pain.

Foot pain among golfers is also common. Walking on uneven terrain, the rotational effect of the golf swing and miles of trekking all contribute to situations that can affect the feet. Common foot issues include plantar fasciitis (heel pain), arch pain, metatarsalgia (fore foot pain) and knee pain.

Orthotics allow a golfer’s body to establish a better point of contact with the ground when executing a golf swing. They will also stabilize your feet, evenly redistribute your weight and correct your entire body posture during the golf swing. Orthotics can help you improve your balance and therefore may help you hit the ball harder.

Orthotics can also prevent and treat a variety of painful injuries that can affect your concentration and ultimately your golf handicap. Bringing sore knees, legs, feet or an aching lower back to the fairway can prevent you from playing to the best of your golfing potential!

Wearing proper golf shoes is also critical to ensuring comfortable feet. Golf shoes are constructed using the basic principles of athletic footwear and the specific biomechanical principles of golf. Some even incorporate advanced technological innovations such as graphite shank reinforcements, which keep them light and add strength.

We all know vegetables are good for our health, but we don’t always eat enough each day. Of all the food groups in the Canada’s Food Guide, vegetables is the one group people find it most challenging to eat enough of.

There are many easy and fun ways to increase your vegetable intake. To make it second nature, keep fresh vegetables chopped up and shredded in separate containers in your refrigerator. They’ll be ready to add to any meal or snack.

For some more fun and creative ways to boost your daily vegetable intake, here are some additional suggestions.

1. Double the Veggies

• Add shredded carrots or spinach to any tomato-based sauce or soup.
• Prepare mashed potatoes with pureed cauliflower, broccoli, or turnips.
• Try hearty salsa as a dip with celery, carrot, cucumber, or any raw veggies.
• Use hollowed-out bell peppers, roasted squash, or large tomatoes as edible salad bowls.

2. Pair Meat with Veggies

• Add diced onions, celery, and carrots to your meatloaf.
• Prepare chicken nuggets in a batter that contains pureed sweet potatoes (bake the nuggets vs. frying).
• Use lettuce leaves instead of tortillas for your next turkey wrap.
• Make a spread for chicken or turkey sandwiches by adding finely chopped red peppers or peas to low-fat mayonnaise.

 3. Create Vegetable Versions of Your Favourite Meals. Try making the following dishes with veggies:

• Vegetable lasagna
• Eggplant Parmesan instead of Chicken Parmesan
• Veggie chilli
• Veggie burgers
• Pizza topped with mushrooms, bell peppers, corn, broccoli
• Spinach and cheese enchiladas instead of chicken or beef options
• Portobello mushroom sandwich instead of a Philly cheese steak
• Cabbage, scallion, and carrot dumplings

4. Use Vegetables in Dessert

• 1 cup of shredded zucchini can be added to any cupcake recipe.
• Add 1 cup of pureed broccoli to your favourite brownie recipe.

Remember healthy food choices are key components to health and vitality.
Isn’t today is a good day to start making healthier choices?