Physiotherapy Toronto Blog 

Many of our Toronto physiotherapists, chiropractors, and other staff are runners themselves, and they understand the daily challenges you face, especially when the fall weather starts to turn cooler – and rainy.

You may be tempted to take it indoors when it rains, but marathoners and most races don’t stop for rainy conditions unless they’re extreme – and neither should you.

Start at the top

A hat with a brim, like a running hat or baseball cap, will keep the rain off your face, and most importantly, your eyes so you can see.

• Use a lighter hat made of breathable material for warmer rainy spells.
• Wear a hat made of thicker material in cooler weather, and add a headband to keep ears snug.

Clothes

What you wear can make all the difference between an exhilarating run, and a soggy endurance test.

• There are many brands who make waterproof runner’s jackets with a breathable inner lining to avoid sweating. There’s no sense keeping the rain out if you’re just getting wet inside your jacket.
• Inside, wear form fitting clothing. Baggy clothes, when wet, will cling to your skin.
• Avoid cotton, which will soak up any water and stick to your skin.

Footwear

As a runner, you know your footwear is all important. Having one or two pairs of shoes that are dedicated to rainy days and inclement weather will keep your favourite go-to running shoes dry and in optimum condition. Our Toronto physiotherapists and other sports medicine specialists can give you advice on running gear for any weather.

• Look for waterproof running shoes – there may even be a waterproof version of your favourites. Waterproof shoes feature a membrane that is both waterproof and breathable, to allow sweat to escape while keeping water out. The outside material is often a very tight mesh that actually repels rain, with an outsole that grips the wet surface better.
• Dry shoes thoroughly after they get wet – and they will.
• Stuff them with crumpled newspaper to absorb the excess. It also helps to cut down on odour.
• Avoid cotton or even cotton blend socks – may runner’s prefer wool because it is breathable, and can absorb up to 30 percent of its weight in water without feeling heavier.
• Bring an extra pair of socks, especially if it will be a long run.

Remember

To stay safe and enjoy the run, you’ll have to adjust your dry weather running game.

• Take smaller steps.
• Watch where you land your feet.
• Wear a brightly coloured jacket, or one with reflective strips – drivers often don’t see as well in the rain.
• As wet as you get, remember to stay hydrated and drink water when you need it.

Running is a wonderful activity, and our Toronto physiotherapists, chiropractors, and other sports medicine specialists are ready to help you with answers to your questions, or treatment for any issues you may have. Don’t hesitate to call us or come by one of our Toronto clinics today.

Treating everyone from professional athletes to office workers, it’s no surprise that many of the patients treated by our Toronto physiotherapists and chiropractors involve the feet in one way or another. The human foot is an incredibly complex structure that is responsible for movement, balance, and so much more.

It’s also an area of the body so many of us neglect, which can lead to its own set of issues, along with exacerbating any other conditions that arise because of an injury, over use, or repeated use over time.

Common complaints

Here are some very common symptoms that manifest themselves in the feet, and which may point to a variety of conditions. The important take-away is that, where there is any discomfort that lasts beyond a few days, you will want to make an appointment to consult with your Toronto physiotherapist or other sports medicine specialist for a thorough examination and proper diagnosis and treatment plan.

1. Foot cramps

Foot cramps can be uncomfortable and downright painful. The muscles contract suddenly, and you can’t relax them. The good news is that they don’ t cause any damage to your muscles or ligaments, but they can also be a sign of other issues.

• Dehydration and other nutritional deficiencies, such as electrolytes or certain minerals;
• Nerve damage, or an underlying neurological condition such as MS or Parkinson disease;
• Circulatory problems, inadequate blood flow.

2. Heel Pain

Heels take a lot of abuse, from fashionable footwear that doesn’t offer adequate support, to taking a lot of the impact when walking, jogging, and running. It’s no wonder they hurt now and then.

• A sharp pain at the bottom of the heel is a likely sign of plantar fasciitis, which is an inflammation of the ligament that attaches to the heel bone. Pain will get worse when you stand up from a sitting position, and may be worst first thing in the morning. Did you know it can actually be caused by wearing flip flops or tight shoes?
• Achilles tendonitis, an inflammation of the Achilles tendon that runs along the back of the heel and ankle, is painful, and usually also involves tightness of the calf muscle, and other symptoms.
• A bone spur, or heel spur, is a deposit of calcium at the back of the heel. It can cause pain and inflammation, and is sometimes connected to plantar fasciitis.

3. Pain with stiffness

Pain and stiffness in the feet, often extending into the ankles, is often the result of osteoarthritis, or OE. It’s very common in older patients, due to the wear and tear to the joints and the tissues around them.

Rheumatoid arthritis, or RA, is less often the cause for pain in the feet, especially at the joints, where the tissues have become inflamed.

4. Stress fractures

A stress fracture is a very small crack in the bone, and it’s common in athletes who participate in high impact sports like football or basketball. You may have cracked the bone while playing, only to feel the full effects later. It typically begins as an ache or burning sensation at the specific area of injury, and gets worse if left untreated.

5. Pain on the ball of the foot

Pain and inflammation on the ball of the foot (metatarsalgia) are usually due to shoes that don’t fit properly, but it may also be the result of intense running or jumping, or other track and field activities.

You feel this pain and inflammation in the ball of your foot. Ill-fitting shoes are the usual cause. But you might get it from strenuous activity, such as running or jumping. It’s sometimes called a stone bruise as well.

Even beyond their biomechanical structure, the feet act as a kind of window into your general health. There are many conditions that may show few concrete symptoms – but the signs will show up in your feet. These are symptoms you shouldn’t ignore.

• Sores that don’t heal can be caused by a number of serious underlying issues such as diabetes.
• Pain in the toe, especially the large toe, is often a sign of gout, which is a type of arthritis caused by diet. Too much purine collects in the joint, causing redness and swelling.
• Uncomfortable burning pain, which is a symptom of a number of conditions including Morton’s neuroma, and diabetes.
• Any redness or warmth is a sign of infection, and should be treated by an appropriate medical professional as soon as possible.

There are many other symptoms you may be experiencing when it comes to your hard working feet. If you are experiencing any problems with your feet, let our Toronto physiotherapists and other sports medicine specialists help. Call or drop by one of our Toronto clinics to make an appointment today.

Did you know? Eating oily fish twice a week can reduce the risk of cardiovascular diseases.

🎣 Oily fish is an excellent source of omega 3 fatty acids EPA and DHA, which our body cannot synthesize enough of.

🎣 EPA and DHA form the cell membranes of our eyes and our brain. Research shows promise that omega-3’s can reduce the risk of depression, dementia, inflammation, and some cancers.

🎣 Besides salmon, fatty fish includes sardines, tuna, arctic char, and herring.

💊 Does an omega 3 pill yield the same benefits? Maybe! Pregnant women, and those with high triglyceride levels may benefit.

😱 Worried about mercury levels? While mercury poisoning is especially of concern to young children or women who are pregnant, most of the population need not to worry. Limit high mercury fish (large fishes) (white tuna, swordfish, shark) to <150g/week. Ensure you are eating enough selenium (as selenium binds to mercury, preventing toxicity).

🐠 salmon: season with lemon juice, evoo, salt, pepper, and bake at 400F for 20 minutes

🥗 salad: while the salmon is baking, cut your salad toppings (here we have strawberries, apples and cucumber)

🥣 vinaigrette: 2:2:1 ratio of balsamic vinegar, extra virgin olive oil, and maple syrup 🍁

Information provided by Registered Dietitian, Jasmine Kwok. Jasmine has always led an active lifestyle, and when not working, she can be found in the gym, training for her next half-marathon, or testing nutritious and delicious recipes in the kitchen. Jasmine understands the many nutrition misconceptions and challenges that her clients face, and she is determined to help her clients develop the healthy eating lifestyle that works for them. Appointments with Jasmine can be made at Athlete's Care Scarborough and Markham locations.

Sitting disease – it’s a big concern to health care professionals, including our Toronto physiotherapy and sports medicine specialists. So many people nowadays make their livings at the computer, or sitting in a car for long periods of time. Active jobs make up only 20 percent of the workforce nowadays, or even less. When you add TV watching, video games, and recreational computer time, it amounts to a lot of sitting.

Our common lifestyle has gone from one of constant activity to one of largely sitting still. To put it mildly – it’s killing us.

The inactive lifestyle
An inactive lifestyle is associated with a series of health risks. There are many studies which back up the effects of a sedentary lifestyle, even when it is adjusted for occasional periods of activity. Simply put, sitting still for long periods of time is bad for you, and results in increased risk of,

• Type 2 diabetes- the body’s metabolism is impaired and the ability to regulate blood sugars and break down fats is compromised;
• Cancer – some types of cancer seem to be affected;
• Heart disease – including poor circulation, stroke, and other disorders.

It increases your risk of dying from any cause, especially if you spend more than 10 hours per day seated. An inactive lifestyle can even contribute to mental health issues.

What can you do?

Our Toronto physiotherapists, chiropractors, and other healthcare professionals are ready to give you advice on adopting an exercise regimen, particularly if you are starting from scratch. They can offer you advice tailored to your physical condition.

If you work in an office setting, there are ways that you can mitigate the amount of time you spend at your chair.

• Try to stand and walk for 5 minutes for every 20 to 30 minutes you spend sitting down.
• Use a fitness tracker to count your daily steps – that way you will be aware of how much you are walking.
• Have meetings walking, and schedule talks along the way.
• Walk around as you talk on the phone.
• Bring light hand weights to work and use them during your breaks.

Start somewhere…

If you lead an inactive lifestyle, there is still time to get in shape, no matter what your age. Any activity will help to start with.

• Aim for at least 30 minutes of activity per day.
• You can gradually increase it to a full 60 minutes per day for optimal results.

Whether it’s a sport you enjoy, or an activity like cycling or hiking, you owe it to yourself and your health to stay active.

If you are looking for advice on starting an exercise regimen, or any other aspect of your musculoskeletal health, don’t hesitate to contact one of our Toronto physiotherapy and sports medicine clinics. Call or drop by one of our clinics today to make an appointment.