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The latest craze in running shoes seems to be the new designs that emulate the shape of the foot exactly.
Shoes such as the Vibram Five Finger or the New Balance Minimus capitalize on this fad, that apparently was born when Christopher McDougall published a book called “Born to Run”, which is based on the premise that our feet are naturally designed for running, and commercial shoes do more harm than good by modifying the way our feet naturally move during high impact activity.
While some people have trained all their lives to run with minimal shoes, is it really worth doing that, and does it provide any actual benefit over running in commercial footwear? The short answer is no.
While our feet are indeed naturally designed to function without any covering, they are also designed with very little padding around the heel and arch area to sustain and absorb shock. And while the motion performed during the various stages of our gait cycle helps mitigate some of that shock, it is not nearly enough. The reason for this is simple. Back in a time when humans were running barefoot, they also had very short lifespans. As such, there was never any need for the foot to adapt for durability over 7 or 8 decades of life.
This is in fact why people who wear improper footwear often suffer the consequences later in their life.
That being said, there is a part of the research in the book that is true. Podiatrists have known for a long time that commercial footwear is often damaging because of the height of the heel. Often with running shoes, there is a lot of padding or shock absorption material added to the heel, and it became a bit of race of “who can stuff the most material under the heel”.
This might sound good in theory, because less shock means less heel pain, right? But in reality, it redirects the pressure into the ball of the foot and the toe box, which can lead to serious problems like bunions or plantar fasciitis.
So what is the middle ground? Either we must buy sensible shoes that provide just enough shock absorption without overdoing, or we have to adjust our shoes through the use of orthotics or footpads that can help lessen the strain.
Many things can lead to sleep loss, especially stress. Physiotherapy Ottawa helps relieve tense muscles, helping you sleep and keeping you safer from injuries. If you have back issues, a regular visit to a Chiropractor Ottawa for an assessment and corrections will keep your back in shape.
For the younger generations, it’s pretty common to go out enjoy a late night during the weekend. It’s the only time that most adolescence get off from school or work. So after indulging and losing sleep, they try to make it up in just a single night: the night right before they have to go back to work. This exact topic was the subject of a research study in Australia that was published in the Journal of the American Medical Association Pediatrics. The study focused on over twenty thousand drivers between the ages of seventeen and twenty-four. The results reflected the thought that lack of sleep might be the cause of nightly car accidents.
According to the results that were collected, when you sleep for less than six hours during the night the risk of having a car accident is twenty-one percent higher than if you get more than six hours of sleep at night. For those that are consistently getting less sleep during the weekends, the risk of getting into a car accident alone where the care drifts off of the road is increased by fifty-five percent.
According to Dr. Flaura Winston, who is the co-scientific director and founder of the Center for Injury Research and Prevention at Children’s Hospital of Philadelphia, “This is another challenge to adolescents that comes with lack of sleep. You have to be ready, body and mind, to drive. If you are exhausted, you are neither ready body nor mind. This is a safety concern. If the teen doesn’t get enough sleep, then they are at increased risk for crashes, so parents need to step in.”
Though this may lead to the idea that this is just a problem for adolescence, it’s also a problem for young adults as well. All young drivers put themselves at a significantly higher risk when they get less sleep at night. Before you sit behind a wheel to drive, it is always safer to make sure that you are well rested.
Fragile bones are easy to break. This condition is known as a fragility fracture. This could happen during any of the easiest and most normal sounding tasks, like fixing the bed. The most common types of fragility fractures are hip, arm, back, and wrist fractures. When you break your bone from just a fall that isn’t severe, then it is a sign that your bones are weak.
What causes fragility fractures?
People who experienced a fragility fracture often have weak bones due to osteoporosis, because it increases bone loss, especially after the age of thirty-five. This is normal for any normal human, in fact, women are more at risk because they experience bone loss several years after menopause. Fragility fractures can also be caused by inheritance or unhealthy lifestyle habit such as drinking or smoking.
Getting older doesn’t mean increasing the risk of falling. If you are afraid of falling you can seek help from health professionals including physiotherapists.
How can physiotherapy help?
Physiotherapists are the third largest health profession after doctors and nurses. They work in the NHS, privately, for charities and in the work-place through occupational health schemes. Physiotherapist can offer you help to reduce the risk of falling, so you’ll be more comfortable when it comes to going out. Physiotherapy ensures the strengthening of bones. Exercise improves bones, physiotherapist are there to advise you on activities suit to your needs.
Physiotherapists are the third largest health profession next to doctors and nurses. They work in the NHS, private practice, for charities through occupational health schemes. Physiotherapy has proved its effectiveness through various researches.
What will happen when I see a physiotherapist?
A physiotherapist will assess your problem, give you advice or give you a physical treatment, don’t be hesitant to answer questions or share something because everything that you’ll discuss will completely be confidential. Your physiotherapist might need you to remove some of your clothes in order to have a good look at the way you move, so in order for you to be comfortable, it will be a good idea to wear suitable and nice underwear.
How can I help myself?
If you had a history of falling, having a physiotherapist to take action to prevent other possible problems will be helpful. Weight bearing exercise supports your own body weight through your feet and legs or arms and hands, thus walking and dancing strengthen your bones.
If you had a fall or a fracture recently, it is important for you to know the suited exercise for your condition, feel free to seek advice from your physiotherapist. Since water takes some of your weight, exercise classes in water such as in swimming pool will be of a great help.
Acquire vitamin D by exposing yourself to sunlight and eat healthy diet with plenty of calcium. Calcium and vitamin D are both important for strong bones.
Top Tips To Prevent Falls And Recover From Fractures
- To remove the fear of falling, consider using chair-based exercises until you feel comfortable to stand
- Have a regular exercise routine to strengthen the bones required to bear weights as well as to improve your balance
- Consider joining in a physio-led strength and balance class if possible
- If you have had a fragility fracture discuss bone health with your doctor
- Follow a healthy diet that includes enough calcium and vitamin D
- Wear sensible, well-fitting shoes to avoid falls
- Avoid rugs and sloppy slippers – both can make it easier to trip and fall
- Ensure the ventilation of your stairs
- Take an eye check-up regularly (free if you are over sixty)
- Try not to carry too much – consider home delivery grocery shopping