High heels…Is it for a explicit and implicit compulsion ?

Do you love wearing high heels? Do you feel your party ensemble is incomplete without your favorite stilettos? From the last few decades wearing high heels has not only become a fashion but an essential part of women’s personality with regard to figure, posture and indeed attraction. But, are you aware of the health risks associated with wearing those striking heels?. Well studies and reviews have provided evidence that high heels are detrimental to health. In a long term basis these towering shoes can be costly in more ways than one, taking their toll on your spine, hips, knees, ankles and feet while altering your posture and walking pattern.

Postural changes while wearing high heels

When a woman wears her heels her body tries to attempt to compensate for the off-kilter balance heels caused by forward bending the hips and spine. In order to maintain balance, the calf, hip and back muscles become tense. The changes observed are:

  • Forward chest
  • Forward lower back, influencing on the hips and spine alignment.
  • Posterior and uplifted potion of the pelvis
  • Excess anterior pressure placed on knees
  • Excessive pressure exerted on the forefoot
  • Pressure on the foot nails

Picture1

The high heels do not give complete support to your feet. It causes an unequal distribution of weight that may trigger soreness, inflammation and pain in the lower back . At the end of the day, this makes excess muscle fatigue and strain.

 Circulation also plays another vital role.

For proper functioning of our circulatory system, there is an ideal position of the feet that keeps the normal functioning of the circulatory system i.e. Feet flat on the ground for efficient blood pumping. This is the reason why heels having a height of >6cm are harmful to health, they increase the pressure that the body exerts on the feet. Besides, the fact that the heel is raised causes the center of gravity of the body to be thrown forward, which results in an inadequate weight distribution, increasing stress on the knee joint. Furthermore, it usually occurs the increase of the lordosis to compensate the inclination and shortening of the muscles of the calf, generating pain and limitation when it’s without the high heel.

Problems encountered in a long term use of heels

  • Lower Back Pain
  • Sore Calves
  • Foot Pain
  • Ankle Sprains
  • Deviated Spinal Curve
  • Constriction of blood vessels
  • Crooked Feet
  • Weakens Ligaments
  • Knee Pain
  • Hyperextension of Toes
  • Muscle weakness

Ways to prevent yourself from further problems

  • Firstly try avoiding wearing high heels for long period of time,
  • Remember to stretch leg muscles (hamstings, quadriceps, gastronemius and soleus) before and after putting them on.
  • Try to set the limit of the shoes not more than two inches.
  • Buy shoes in the afternoon when feet are at their largest.
  • Avoid using the pointed heels.
  • Opt for shoes with insoles to keep foot from slipping.
  • Try using wedge heels with greater base of support.

Exercises before and after wearing heels

Seated Hamstring Stretch

Picture2

Sit on the floor with your right leg extended in front of you. Bend your left leg so your left foot rests against your right inner thigh. Lean forward and slowly reach for your ankle until you feel a stretch in the back of your leg. Keep your chest up and sit bones on the floor; you should be stretching from your hips, not your back. Hold for 15 seconds. Switch legs and repeat on the opposite side.

Calf stretch

Picture3

Stand at arm’s length facing a wall. Step forward with your right foot; keep both feet flat on the floor. Place your hands on the wall at chest-height. Press your right knee toward the wall so you feel a stretch in your left calf. Hold two seconds, then release the stretch. That’s one rep. Do eight reps per leg.

Foot roll

Picture4

Grab a small, hard ball, such as a tennis, lacrosse, or golf ball. Place the ball under your foot. Roll the ball up and down your foot, focusing on the arch. Control the intensity by shifting your weight. Roll for one minute per foot.

 

Ankle circles

Picture5

Standing on your right leg, raise your right knee to hip height; grab your thigh for support

(A)Moving only at your ankle, slowly trace a circle with your toes (B, C). Do five circles per foot aniti-clock wise and clock wise both the direction.

Hip rises

Picture6

Start lying face up on the floor. Bend your knees and place your feet flat on the floor

(A)Lift your hips so that you form a straight line from your knees to your chest

(B) Squeeze your butt for one second, then return to the starting position.

That’s one rep. Do three sets of 20 reps. Rest one minute between sets.

Well no matter what no one can stop a woman from wearing her high heels but no matter what always remember that no beauty is greater than a healthy body.

Is clicking selfie a pain ?

Getting a good selfie can be the most important part of an event for people.

Snapping the best-looking selfie to post later on social networking sites can be crucial and takes a lot of effort, leaving many of us clicking for minutes until we’re eventually happy.

How many selfies do you take a day? Even if it’s just one (and we know it’s not…)

Selfie elbow, is similar to “tennis elbow” or “golfer’s elbow,” which are names for conditions in which you experience inflammation and micro tears in the tendons that run along your arm from your hand to your elbow. But there’s a new ailment plaguing elbows around the world called “Selfie Elbow” and you’re probably more likely to suffer from this than a tennis injury.

So if you’re taking a ton of selfies, and suffering from any sort of joint pain you are putting yourself at risk for the uncomfortable selfie elbow.

What exactly is selfie elbow?

It is caused by overuse. You put too much stress on the muscle and it irritates the area where the muscle comes off the bone and you get this inflammatory response.” Inflammation from taking selfies, happens when you taking a picture by extending your arm and also trying to keep a firm grip on your phone as you do, and you just click, click, click—think how many clicks — something that the body just isn’t designed to do often.

The weight of the phone is not the concern. The repetition combined with the contortion of the elbow, held in unnatural positions while capturing the Selfie is actually what poses the problem.

selfie tbr

Symptoms you can experience with Selfie elbow :

  • Pain on the outside of the elbow that radiates into the forearm and wrist
  • Weakness with grabbing or gripping an item, such as a cup
  • Dull aching pain.

Ways to prevent:

  • Refrain yourself from taking selfies.
  • Limit the number of selfies being clicked.
  • Stretch forearm muscles prior to clicking selfies so they can warm up the muscles.
  • Keep Switching your arm to prevent over stress.
  • Use both arms instead of overusing dominant arm.
  • Using a selfie stick instead of extending your elbow.
  • Keep changing your posture.

Treatment:

  • Refrain from Clicking Selfies
  • Apply Ice on the outer aspect of your elbow
  • Stretch the wrist flexor and extensors muscles
  • Strengthen the muscles surrounding elbow joint
  • Apply topical analgesic on the painful part

What you can do to prevent Text Neck?

With our continual use of technology in today’s world, there is a new phenomenon called text neck. This condition affects the placement and alignment of the neck, and brings with it some serious health risks. For a greater understanding of this new medical condition and how you can prevent it, read on.

What Is Text Neck?

Text neck is a condition in which the continual use of mobile phone causes neck pain and discomfort. In some cases, it can cause more than soreness, and results in actual injury. It stems from the way in which people hold their heads and necks when using their phones, hence the name “text neck”. Text neck reduces the natural curve that exists in the neck which causes the postural changes and symptoms that occur.

Text-neck-940x1024

What Are the Symptoms?

Symptoms can vary but may include neck pain, stiffness, headaches, radiating pain, or numbness in the arm. Other issues that can stem from electronic devices and improper ergonomics include carpal tunnel syndrome, eyestrain, and low back pain — so keep that in mind, too. If you do have any of these symptoms, you should check with your Physiotherapist about treatment options.

text neck

Three things happen when you drop your head:

  1. Your neck moves forward.
  2. Your shoulders round forward.
  3. Your neck and shoulder muscles go into spasm (contract).

How can we treat text neck?

 Prevention is definitely the key here by consciously making an effort to be in proper posture when using these devices; you can help ward off issues from the start. Always go the prevention route first to preserve your body and protect yourself.

There are ways to do preventive treatment, as I mentioned, and to treat symptoms after they arise. For beginners, you can always curb your technology use. With our modern world, this is probably unlikely Options include postural retraining; but most important make sure you use proper posture when you are using electronic devices. It can also be helpful to perform neck stretches throughout the day to release tension and pain. This can especially be beneficial during your actual use. Take a few seconds as you use your device, and stretch it out. Another great solution is to get Physiotherapy treatment. Since text neck often causes actual curvature and misalignments of the spine, Physiotherapy care can really help. A Physiotherapist can properly align the spine and keep it healthier and pain free. Since we are unlikely to stop using technological devices any time soon, it can also be helpful to get care on a regular basis in order to keep the spine aligned and eliminate this sort of pain on a consistent schedule.

If you suspect that you may have text neck, look for the following symptoms: increasing occurrences of headaches, neck pain, pain in the shoulders, pain in the upper back, and even a slight curving of the spine. The severity of the symptoms will vary from person to person, but tend to be more prominent with an increased level of activity on the phone or device.

Since most of us are sitting while using devices, consider these quick tips while sitting:

  • Make sure your head is level, facing forward.
  • While reading a screen, your eyes should look down slightly.
  • Always remember that your shoulders should be back, down, and relaxed. Avoid being hunched up or rounded forward.
  • Notice that your chest should be upright and shoulders pulled down.
  • Always make sure your torso faces forward. It should not be twisted to either side.
  • Your hips and knees should be roughly at a right angle.

Change the way you hold your phone

In order to prevent your neck straining every time you check your phone, here are a few preventive tips:

  • Raise the phone. It doesn’t have to be at eye level but a little higher so that the head doesn’t have to be tilted.
  • Change positions when texting. Lying on one’s back is an excellent way to relieve pressure on the neck.
  • Stand up straight. Good posture, with the shoulders pulled back, keeps the body aligned in a neutral position.

Exercises for Text neck

Chin tucks

bai-tap-chua-gai-cot-song-co

Chin tucks strengthen the neck muscles and help you pull your head back into alignment.

Sitting up straight, place your index finger on your chin and tuck your chin all the way back towards your spine. Hold it for 10 seconds. This helps mobilise the vertebrae in your neck because they can become stuck in the forward leaning position. Repeat 10 times.

Pectoral stretch

Pec-Minor-Stretch-Toronto-Chiropractor

ChestStretch

Text neck causes the pectoral muscles in your chest to shorten. This exercise will help to stretch the muscle and get back into shape.

This can be done with a doorway or a wall. In a doorway, place your extended arm on the wall inside the door and step through on the opposite leg until you feel a stretch in your front shoulder. Hold for 20 seconds and repeat on the other side. If you have a wall instead of a door, simply stretch your arm perpendicular to your body and keep your palm and chest flat against the wall. Slowly turn away until you feel a stretch in your shoulder.

Wall angels

wall-slide-exercise-1

This is an upper body mobility exercise that helps to stretch open the chest and shoulders

Stand with your head, back and feet against the wall and place your arms against the wall so they form right angles. Slowly move your arms up and down for 30 seconds to one minute.

Shoulder Blade Pinches

shoulder pinches
This move will help to strengthen the muscles of the upper back, which tend to get lengthened and weakened when you slouch.

While sitting or standing straight, pinch your shoulder blades together and back. You’ll feel the front of your shoulders roll back. Hold for 10 seconds, release and repeat 10 times. 3 times daily.

How to avoid Shoulder Pain at Work

Your shoulder consists of several joints that connect to various tendons and muscles. The complexity of your shoulder is what enables you to do so much with your arms. It’s also the reason why many people suffer from shoulder pain and injuries.

Chronic shoulder pain often stems from prolonged, repetitive, or awkward movements. This type of pain is sometimes referred to as repetitive strain injury (RSI) RSIs are frequently caused by tasks at work. Small, repetitive activities can strain the muscles and tendons of your upper body, including your shoulder.

Causes of chronic shoulder pain

Shoulder pain often develops gradually rather than all at once. It may be hard to pinpoint the exact cause of your pain. Potential sources of work-related shoulder pain include:

  • awkward postures
  • working with your arms above shoulder level
  • force or pressure on your shoulder, even in small amounts
  • using a computer mouse
  • mechanical contact stress, such as that caused by resting your wrists on a hard desk edge while typing
  • static loading, when your muscles have to hold your body in one position for a long time
  • hand-arm vibration, such as vibration caused by a power tool
  • full body vibration, such as vibration caused by driving over rough roads
  • extreme temperature exposure

Physically intensive jobs aren’t the only ones that can cause shoulder pain and injuries. Office workers also have a high risk of developing them. A large number of RSIs are computer related. Sedentary work environments and work habits can weaken your muscles and set the stage for pain.

 

Shoulder pain and how to address it?

RSI conditions giving shoulder pain typically result from a sustained imbalance in the use of the four muscles which stabilise the shoulder and allow movement of the arm. You need to address this issue regardless of the diagnosis. Ask yourself these questions:-

  • Is your shoulder pain on the same side as your mouse? Notice where your elbow is when using your mouse – is it tucked into your waist with your arm directly ahead of your shoulder or is your arm drifting off to the right where your mouse is (for right-handed people). If so, the sustained tension in your arm is causing the muscles and tendons from your neck down to your wrist to tire and put undue stresses on your shoulder. You need to address the postural problems around your computer keyboard and mouse. A vertical ergonomic mouse and compact keyboard ensures that your elbow can be tucked beside your waist, as it should be, with your arm immediately forward. A true vertical mouse means you can use your mouse without the twisting significant tensions of a conventional mouse.
  • Do you regularly use a shoulder bag, carry a work bag or briefcase in one hand? If so, this will add to the imbalance in your shoulder (and chest/back muscles). A backpack bag will create more balance across the shoulders. Of course a heavy bag can add to impingement of tendons and nerves in the neck/collar area so a better solution is a pull-along laptop/office bag because so much of the weight is transferred to the floor.

Good Computer Posture

 

Ergo

Preventing chronic shoulder pain may help to:

  • Develop better posture
  • Optimize your workspace or work environment
  • Reduce the stress that your daily routines put on your body

Ergonomics is the process of designing equipment, systems, and processes that function well with human bodies. Ergonomically friendly work environments and habits are key to reducing your risk of workplace injuries and pain. If you work at a desk, try these tips to improve your workspace and avoid shoulder pain.

Sit correctly. Be aware of how you sit all day. When you’re sitting at your desk, your:

  • Feet should be planted firmly and flat on the floor or a stable footrest
  • Thighs should be parallel to the ground
  • Lower back should be supported
  • Elbows should be supported and close to your body
  • Wrists and hands should be in line with your forearms
  • Shoulders should be relaxed
  • “As fatigue sets in through the day, we tend to slouch, worsening the posture and strain on the body. Ongoing good posture is key to avoiding and relieving shoulder pain.
  • If you can’t seem to sit straight, try taking up flexibility exercises. These types of exercises may help you develop better core strength and overall posture.
  • Your desk should be level with your elbows while you’re seated. If it’s too high, it can cause shoulder fatigue. If it’s not adjustable, consider installing an adjustable keyboard and mouse tray.
  • Your computer monitor should sit about an arm’s length away from you. The top of your screen should be just below your eye level. Keep your monitor and keyboard centered in front of you. Constantly twisting your neck to look at your monitor can cause neck and shoulder pain. Neck problems, such as pinched nerves, often refer pain into the shoulder region.
  • It’s also important to keep tools and supplies that you use regularly within easy reach. Twisting or stretching to reach them can increase your risk of pain and injury.
  • If your job entails a lot of talking on the phone, consider using a headset. If you don’t want to use a headset, try to avoid cradling your phone between your ear and your shoulder. And keep it within easy reach of your nondominant hand. That way, you can continue to type or use the mouse while you’re talking.
  • Try switching your mouse to the other side of your desk. This will ease the workload of your normal mouse hand. It can be particularly effective if you tend to have shoulder pain on only one side.
  • It may also help to build variety into your schedule. Try not to do the same activity for hours at a time. “Spread out returning phone calls, using the copier, or speaking with coworkers through the day,” says Chris. “That way you’ll switch which muscle groups you’re using but will still be productive. “

Take regular breaks and walks of 30-seconds “called a microbreak” every 30 minutes. During each break, shake out your hands and arms. Also, relax your eyes, head, and neck by refocusing your vision on a point about 20 feet away from you. Taking a longer walk on your lunch break is also a good idea.

  • Don’t push yourself to the point of injury. You should never try to perform a physical action you feel uncomfortable with. For example, ask for help lifting or carrying heavy loads.
  • It’s also important to seek medical help when you need it. If you develop pain, make an appointment with your doctor. If you leave the underlying issue untreated, it may get worse and lead to other problems.
  • Many people experience shoulder pain related to their work. To help lower your risk of pain and injury, adjust your workspace and habits to be more ergonomically friendly. If you don’t feel comfortable completing a physically demanding task by yourself, ask for help. And make an appointment with your doctor if you develop pain or other symptoms of a workplace-related injury. Getting treatment can help ease your symptoms and lower your risk of complications.

 

How can Laser Therapy help you?

Class IV High Power laser therapy is a new form of ENERGY MEDICINE. Class IV laser technology is now the go to technology for Orthopaedic Surgeons, Neurologist, Pain management doctors, Physiotherapists and Podiatrists. Why? Because it’s non-invasive (no needles, or drugs) and does not have side effects or risks. It is used by professionals and sports teams to keep their players in the game by blocking pain and helping them quickly heal from injuries.

Laser therapy is FDA approved technology for stopping pain, reducing inflammation and accelerated healing of joints, tissues and nerves. We are thrilled to be the only clinic in the entire city to offer this technology to our patients.
Up until now, most laser therapy systems for Neuro and Musculoskeletal conditions only penetrated into the superficial tissues. This new high-powered laser focuses energy deep inside the discs, ligaments, joint capsules, and mechano-receptors which are nerve endings in muscles, ligaments, and discs that make old injuries hypersensitive.

What does Laser therapy do?

services-cold-laser

  • Block Pain (analgesia)- increases endorphins (internal pain killer) and decreases bradykinin (pain increaser)
  • Reduce inflammation and swelling
  • Relax muscles and spasms
  • Increase blood circulation locally
  • Decrease arthritis pain and stiffness
  • Increases tissue strength of muscles, ligaments, tendons and healing time of wounds (surgical and other)
  • Break up scar tissue
  • Increase cartilage cells and thickness with arthritic joints
  • Increase white blood cells
  • Increases lymphatic drainage
  • Stimulates cellular healing and increases ATP (energy) production in mitochondria which jumpstarts cellular healing
  • Reduces nerve and muscle twitching

What Conditions Are Treated?
Essentially any condition that has pain (acute or chronic), swelling, muscle tension, soft tissue damage, or need improvement in blood circulation, immune response and general healing.

laser-therapy-toronto

  • Back pain
  • Neck pain
  • Inflammation (tendonitis, arthritis, bursitis etc…)
  • Stenosis
  • Neuropathies (radiculopathy, peripheral, diabetic, nerve damage, nerve demyelination)
  • Disc bulges and herniations
  • Arthritis/ Joint Pain (spine, jaw, shoulders, hips, knees, feet)
  • Muscle spasm / Tension
  • Frozen shoulder
  • Rotator cuff injuries
  • Sprains and strains
  • Pre and Post surgical healing
  • Edema (swelling)
  • Poor circulation
  • Trigeminal Neuralgia
  • TMJ/TMD
  • Stroke recovery
  • Parkinson’s Disease
  • Wound healing
  • Tennis elbow
  • Golfers elbow
  • Foot / Ankle pain
  • Knee pain (Arthritis, Meniscal injury, Chondromalacia patellae)
  • Post operative recovery (Decrease pain and speed up healing)
  • Sciatica
  • Plantar Fasciitis
  • Ankylosing Spondylitis
  • Poor circulation (Raynauds, Buergers)
  • Rheumatoid Arthritis
  • Fibromyalgia
  • Trigger Points
  • Migraine
  • Headache
  • Morton’s neuroma

How Many Treatments?

  • The number of treatments will vary based on the severity and chronicity of the condition.
  • Most patients will feel the results in 3 to 5 treatments and a majority notice improvement after the first treatment.
  • Severe conditions may require as many as 12 treatments and chronic conditions (Arthritis / Neuropathies) get best results with maintenance treatments so that once the pain has gone it away we can keep it away.