Foot Surgery – How to Survive With Both Your Spirits And Your Sanity Intact

It was a difficult decision, but you’ve decided to no longer put up with the pain, irritation, and deformity of a bunion or hammer toe. In my case, it was a severe bunion, with my big toe drifting aggressively towards my other toes, which informed my decision towards major foot surgery. My husband had undergone bunion surgery more than ten years earlier, and this trying experience, both for him as patient and myself as caregiver, had cautioned us both to plan ahead.

The devil is, indeed, in the details. Knowing that you’ll be off of your feet for at least three weeks, and walking with limited mobility in a surgical shoe or boot for as long as eight weeks, takes strategic planning. It’s easy to remember to gather books, DVDs, and magazines in advance of your surgery, but there’s much more that can be done to make your confinement a stress-free experience.

  • Contact your doctor’s office, and pick up prescriptions in advance for any medications or devices, such as crutches, that you’ll need. Your doctor may also be able to sign a form for a temporary handicapped parking placard.
  • Most insurance won’t cover crutches or other assistance devices until two days before your surgery. Be sure you know what your insurance will cover, and when and where you’ll need to pick up materials. A rolling scooter called a knee-walker, such as a Roll-About, is a life-saver and will give you more stability than crutches. Knee-walkers may be rented at your local medical supply company, or on-line.
  • Freeze ice packs in advance. Icing, even weeks after your surgery, will help keep down foot swelling. A small cooler by your bed filled with ice packs will allow you to change them frequently right after surgery. A handy way to keep the ice packs on your foot is to secure them with a long Ace bandage.
  • Even after your stitches come out, you’ll want to put a dressing on your scar to minimize irritation. Purchase gauze pads, surgical tape and stretchy “tender tape” in advance.
  • Your doctor may recommend purchasing a compression sock to minimize swelling. You can also use a tight Ace bandage or purchase an inexpensive forefoot compression sleeve at http://www.therawear.com/foot-and-lower-body-health.html?brand=120&cat=31 . Be aware that you’ll also need a big, loose sock to slip over your swollen foot. My husband’s wool tube socks were perfect.
  • Your foot will need to be elevated as much as possible during your entire recovery. I was given a handy foam block at the hospital. Have pillows at the ready, or purchase a foam block, about 5″ in height, from a craft store.
  • Place a small table by your bedside. Have anything you may need within arm’s reach, such as a water bottle, lip balm, TV remote, telephone, and medications. Another similar table or tray by your couch is useful. A 4-legged cane with a curved handle placed by the bed can act as a bed-rail, and will assist with getting in and out of bed during the first weeks after surgery.
  • Stock up on easy-to-prepare meals, such as frozen foods that can be popped in the microwave. Even after you can walk, a trip to the grocery store will be impractical. Have lots of bottled water on hand.
  • Catch up on your laundry. Laundry baskets will be hard to handle, and if your washer and dryer are located in your basement, it will be weeks until you can manage a wash. Inventory and launder casual clothes in advance, and be sure you have a few pairs of wide-legged pants that can be slipped over your surgical boot.
  • You are at your most vulnerable when bathing. Your doctor may allow you to get your foot wet as soon as a week after surgery, even with the stitches still in, so your foot will still be very tender and unable to bear weight. You’ll want to have the following for a safe bathing experience:
  • Shower stool
  • Sprayer shower-head
  • Grab-bars around the tub
  • Shower gel and wash cloths (rather than soap)
  • Large plastic bags (if your doctor recommends keeping your foot dry)
  • You’ll want to have a comfy, easy to slip on shoe that is close to the height of your surgical boot. Since your foot will be elevated much of the time, you’ll also want a comfortable slipper for your non-surgical foot. I found that most of my shoes were the wrong height, so www.zappos.com was a convenient way to shoe-shop while confined.
  • Will you need to navigate stairs? Using crutches is dangerous – until you can walk in your boot, it’s better to find an alternative method. I went up and down on my butt; my husband used construction knee-pads and went up the stair on his knees. Plan a strategy and practice in advance.

The final, and most important question, is how to keep your spirits up during a long recovery. Make a list of projects that can be done while you’re home and on the couch – photos that you’ve meant to organize, books and movies that you’ve planned to catch up on, the computer game that you’ve never had time to learn. Gather your project supplies in advance of your surgery. Think of this time of healing not as a forced confinement, but as a period of rest and relaxation. Advanced planning will not only be easier on you, but on your caregiver as well.

Source by Joan Elmouchi

Kenzie Wellness Centre is an Interdisciplinary medical clinic located in Vancouver which offers several premedical services such as RMT, physiotherapy, chiropractic, RMT, acupuncture, etc.

Kenzie Wellness Centre is also offering medical products such as Custom-made orthotics, Compression Stockings, braces, and TENS machines.

To find out more, please Contact Kenzie Wellness Centre in Vancouver at info@kenziewellnesscentre.com


Massage Movements & Their Effects

Effleurage: this is a movement mainly consisting of “stroking” with the flat of the hand, fingers close together and as far as is practicable, the tips of the fingers turning upwards to avoid protuberances. Effleurage precedes all other movements because of its relaxing effect, this enables the client to get used to the therapists hands, whilst warming up the tissues to be worked on with deeper movements later in the session as well as increasing blood and lymph flow in and out of the area. Effleurage movements are usually made towards the heart, because in addition to the effect of Effleurage on the skin and underlying structures – it helps to speed up the venous and lymph flow. In areas that may need stimulating, fast Effleurage is permissible. There are two types, superficial and deep, used depending on its purpose and according to the underlying structures. This is a great movement for various reasons,

1) Relaxing for both client and therapist

2) Can be applied to any body type

3) To revert back to when you need a moment to think what way treatment should proceed or just a “break”

4) To sweep away toxins after other massage movements

Petrissage is a focused massage movement concentrating on specific muscle groups, releasing toxins that have built up in the muscles. It is an intensely deep massaging movement which aids in the elimination of ‘knots’ and increases blood flow to congested deep muscular tissue. It is often referred to as compression and includes kneading, rolling, wringing and knuckling. It’s done in a rhythmic manner working tissue against tissue, tissue against bone or lifting tissue and compressing them back down. It’s excellent on a sluggish system and beneficial to tight, knotty muscles. It always elicits some form of response from clients. Petrissage is not recommended for thin, frail clients, easily stimulated or vascular skin or very loose skin.

Tapotement also known as percussion is a stimulating manipulation that operates through the response of the nerves. It is performed in a brisk, rhythmic manner, rhythm being important as contact is continually being broken with the skin. These movements include cupping, hacking, slapping and tapping. The vascular reaction to these movements becomes obvious, but needs to be performed correctly as irritation can occur. Refrain from using some of these techniques on very thin clients, bony areas, varicose veins and broken capillaries.

Vibrations : are applied along the nerve path way. They are produced by a rapid contraction and relaxation of muscles of the therapist arms, resulting in fine, quick, trembling movements. Vibrating hand should move constantly. This is beneficial in neuritis and neuralgia after the inflammatory stage is over. It stimulates circulation and glandular activity and nervous plexuses. It also helps in bowel movement.

Physical Effect :

* Pumping – The stroking movements in massage suck fluid through blood vessels and lymph vessels.

* Increased tissue permeability – Deep massage causes the pores in tissue membranes to open, enabling fluids and nutrients to pass through. This helps remove waste products such as lactic acid and encourage the muscles to take up oxygen and nutrients

* Stretching – Massage can stretch tissues that could not be stretched in the usual methods.

* Break down scar tissue – Scar tissue is the result of previous injuries or trauma and can effect muscle, tendons and ligaments. This can lead to inflexible tissues that are prone to injury and pain.

* Improve tissue elasticity – Hard training can make tissues hard and inelastic. Massage helps reverse this by stretching the tissues.

* Opens micro-circulation what massage also does is open or dilate the blood vessels and by stretching them this enables nutrients to pass through more easily.

* Aids desquamation (removal of dead skin)

* Metabolic balance in muscle tone

* Relaxes & refreshes muscles

* Connective tissue pliability & mobility

* Increases joint mobility & flexibility

* Next best thing to exercise

* Tones the skin, making it softer & more supple

* Softens, but does not eliminate, scars

* Warms tissue for deeper movements

* Relaxes large muscles

* Relieves tiredness

Physiological effect :

* Pain reduction – Tension and waste products in muscles can often cause pain. Massage helps reduce this in many ways including releasing the body’s endorphins.

* Relaxation – Muscles relax through heat generated, circulation and stretching.

* Encourages cell renewal

* Clears nerve pathways

* Increases nutrients to all systems through blood & nymph

* Aids removal of metabolic waste products

from all systems through lymph & blood

Source by Rose Hannigan

Kenzie Wellness Centre is an Interdisciplinary medical clinic located in Vancouver which offers several premedical services such as RMT, physiotherapy, chiropractic, RMT, acupuncture, etc.

Kenzie Wellness Centre is also offering medical products such as Custom-made orthotics, Compression Stockings, braces, and TENS machines.

To find out more, please Contact Kenzie Wellness Centre in Vancouver at info@kenziewellnesscentre.com


Yoga Therapy for Whiplash Injury

Whiplash injury occurs when the spine’s soft tissue is strained and stretched following an abrupt occurrence when the body is suddenly thrown forward as in a car accident. Common vehicle accidents that lead to whiplash include sudden deceleration. Aside from that, other activities could also cause appearance of whiplash injury like diving.

One of the proven effective ways to treat and relieve whiplash injury is yoga therapy. In this program, you would be conditioned to set posture designed specifically for individual problems and imbalances for healing the body. Usually, numerous pain and misalignment problems could be cleared up when muscles get balance and tend to properly align after regular yoga exercises.

To help you further understand whiplash, imagine your body as a three-story building. Once the supporting beams shift and pull downward, even top floor of the edifice would soon sag downward. If the leg muscles get tight, there could be a perpetual pull on the upper body. In time, the constant downward pull could lead to various chronic pain conditions to be worsened by whiplash.

The four-limbed staff pose in chaturanga dandasana would require a great amount of strength from the whole shoulder girdle. Several yoga styles do the pose repeatedly. If you start feeling shoulder pain, you could drop to your knees down to the floor. You could ease your shoulder’s burden. Handstand preparation, easy dolphin, and downward facing dog are other yoga styles that could eventually keep shoulders working sans taxing them. In time, you would notice that whiplash injury would gradually ease.

The upper extremity weight bearing from the downward facing dog pose could address neck and shoulder problems as in the case of whiplash injury. Constant yoga practice could surely bring about relief and treatment to the condition.

A cross twist (laying on the floor with your arms at shoulder level legs straight) also could help with your whiplash. While bringing one leg up to the chest and across the body (right leg across to the left and to the floor and turn your head to the other side). While keeping your shoulders to the floor notice where it is tighter in comparison to each side. As a general ‘rule’ the tighter side would be worked twice as much as the softer side.

If it is felt that the shoulders lift when doing this twist, then use sand bags or books in the hands as you turn into the twist, this will help keep your shoulders down. In all events, be gentle with yourself.

Source by Glen Wood

Kenzie Wellness Centre is an Interdisciplinary medical clinic located in Vancouver which offers several premedical services such as RMT, physiotherapy, chiropractic, RMT, acupuncture, etc.

Kenzie Wellness Centre is also offering medical products such as Custom-made orthotics, Compression Stockings, braces, and TENS machines.

To find out more, please Contact Kenzie Wellness Centre in Vancouver at info@kenziewellnesscentre.com


Benefits of Havaianas Arch Support

Arch supports which can also be referred to as orthotics are usually available in different ways, there are the custom made arch supports and there are also the ones that are ready made which can be found in different shoe stores. They are usually made of a base of plastic and the top is usually leather or foam.

The podiatrists claim that the these supports help in the reduction of the foot disorder symptoms since they help one in supporting their arch so that they can be comfortable. With the increase in the number of flip flops, there have been cases that have been reported of problems concerning them. This has enabled the manufactures to come up with ways of creating Havaianas arch support. This has greatly reduced the discomfort that is caused by the shoes and people are able to put them on without much worries.

The first benefit of these arch supports is the fact that they are more comfortable to put on. One can be able to walk and stay with them for without getting uncomfortable or without experiencing pain in their feet. Custom made ones are the most advisable ones to go for since they are specifically made to fit your legs and this means that you will not have to tamper with them so that they can fit properly.

The other benefit is that these havaianas arch supports are usually long lasting and one can stay with them for several years without experiencing discomfort which improves the health of those who go for them. These people rarely complain of discomfort in their feet or any related problems.

The other benefits that are associated with these supports are the protection that one gets from having them. If one has a problem with their feet and they use them, they are most likely to find protection from the support that they get and their condition will not be spread to. These supports are usually recommended by the doctors for those who have feet disorders and any kind of condition that may be harmful to their health which is caused by their feet. This is a good treatment that is advised for everyone even those who do not have any condition with the legs.

The people who use these havaianas arch supports experience less back pains, the leg pains and even the hip aches. This is mainly because of the support that someone gets from the arches supports. The benefit also comes from the good posture of the feet that one experiences after getting them. There is also the better control of the motion that the feet takes. All these benefits are associated with the arch support that the legs are getting when introduced to them. It is therefore important to choose sandals that have them so that you can save on the costs of having to go the hospital.

Source by Ali Raza

Kenzie Wellness Centre is an Interdisciplinary medical clinic located in Vancouver which offers several premedical services such as RMT, physiotherapy, chiropractic, RMT, acupuncture, etc.

Kenzie Wellness Centre is also offering medical products such as Custom-made orthotics, Compression Stockings, braces, and TENS machines.

To find out more, please Contact Kenzie Wellness Centre in Vancouver at info@kenziewellnesscentre.com


10 Ways to Recover From a Soccer Game

“Your body is only as good as it’s ability to recover” – Verne Gambetta

We all know the value of hard work and it’s benefits on soccer performance. The research is endless on how consistent effort and diligent work yields various results and how these positives may play into your ability to perform your best, but when are the results actually taking place? Cardiovascular conditioning, strength training, power development, mobility, and all the other physical training that your body goes through each week has a profound effect on our success, but are we actually getting better while we train or is it the result of the time after we walk off the field or out of the gym?

I believe that this question can be answered by saying “both”, but let me explain further. The different ways we can get better, as players, come through various “channels” that may happen instantly and/or over a certain period of time. Exercise scientist call these channels immediate recovery (between reps or repeated sprints in a game), short term recovery (between sets or reps of speed work), and training recovery (between practices or games). For instance, when we train on a technical skill, our coach may give us insight on a new and better way of achieving the end result. This instant realization immediately makes us a more efficient and more effective player on the field. The benefit of practice and refining that skill, however, will take thousands of repetitions and hours of work until it can be consistently made a tool during competition.

The same can be assumed with speed, agility, strength and stamina. The skill sets that we learn in acceleration and deceleration are, sometimes, instantaneous; such as correctly using our arms while sprinting. However, the majority of the physical benefits of training do not happen until we are long gone from the training pitch. It is in this “down time” or recovery process that our body begins to adapt from the stresses of training and becomes stronger and more capable of working at higher levels of performance (also known as supercompensation). This process is where I feel most  players do not understand or take advantage when working to improve their game, and where I want to spend the rest of this post talking about.

Recovery is one of the least understood and most under researched constituents of the training-adaptation cycle, however it is the most important part of our training routine. It may be the very reason that you are not continuing to get better, fitter, and more explosive…but instead find yourself plateauing and injured.

“We define recovery, from a practical perspective, to mean the ability to meet or exceed performance in a particular activity.” Meaning that if we have just finished an hour and a half of intense training, then our body’s ability to perform will be reduced for some period of time. We all know that we can not play another 90 minute game at maximum intensity within 2 or 3 hours of the last, but what about 2 to 3 days? And what about intense training on back to back days…back to back weeks…back to back months? How does this effect us?

“It is well accepted that over-load is necessary for improvement, whereas overtraining results in a breakdown at some level, thus impairing, rather than improving, performance. Overtraining is usually thought of strictly in terms of training, yet overtraining might also be expressed as under-recovering. If the recovery rate can be improved, greater training volumes would be possible without incurring the negative of overtraining.” – Recovery From Training: A Brief Review; Bishop; Jones; Woods; Journal of Strength & Conditioning Research. 22(3): 1015-1024, May 2008

Let’s look at a simplified graph of how our bodies and performance can benefit from the proper training to rest ratio. As  you can see below, the stimulus (in our case would be any type of intense training) causes stress that decrease the bodies ability to perform at a given level. If the proper amount of recovery does not take place (shown as recovery), the adaptation ability of the body does not return above original form before the next stimulus. This is can be hugely detrimental, especially if we continue this pattern throughout a training period (week) leading up to a game (competition). As you can see, the players ability to perform is far less capable than when they first started.

This trend is often seen in youth soccer, when a coach or player has the “no pain, no gain” mentality and decides to work as hard as time will allow every time training occurs. The unfortunate part is that this does not only lead to ill-fated performance, but also injury.

On the other hand, a proper recovery can have the opposite effects on a players performance, if done correctly. Looking at the next graph, we can see the opposite trend where the player is now getting adequate and proper recovery and is making progress, which we call super-compensation.

So how long does it truly take to adapt to training (to perform better/be in better playing shape) and can we decrease the time necessary? In a summary answer to both questions…no one knows. There is very little research that has consistent results from valid populations to credit one answer, however there are many favorite recovery rituals and habits that thousands of athletes apply every day, and swear by them. So, I will list them below and let you get an idea of what works for you.

All of these have been researched and shown some value of success, even if it is just anecdotal and has not been proven by real numbers…

1) Proper Nutrition – research has shown that the timing of nutrient dense foods that are rich in Carbohydrates + Protein/Amino Acids immediately after exercise and is most beneficial. For exercise of high intensity > 90 minutes, choose one of the following to consume within:30 minutes after training/game: Turkey Sandwich on whole wheat bread (WW) or WW bagel, Bowl of cereal w/skim milk, Pasta w/chicken (or lean protein source), Tunafish sandwich on WW bread or WW bagel,Oatmeal w/skim milk or H20 w/2 T Peanut Butter, or a good ‘ol fashioned Peanut butter and Jelly Sandwich on WW or WW Bagel.

2) Rehydration – Research is good on this one. You must do it to recover well. Studies recommend the inclusion of a liquid that contains sodium (50 mmol/L) along with some potassium and carbs (sugar). Plenty of sports drinks out there will suffice, but make sure that you are getting enough, meaning that you have to intake as much fluid as you lost. One 16oz sports drink directly after training/game + another 75-120 ounces of water throughout the day.

3) Tapering – this is the preferred method of recovery tactics by most coaches and clubs around the world, as this will allow for consistent training and improvement without breaking a rhythm that players may have in mid season. Tapering is the idea that reducing training volume (total time/length) or intensity (%max effort) a certain amount during concurrent training sessions will allow for consistent recovery throughout a given week. All coaches and teams should be doing this in their respective training weeks, and can result in up to a 6% training improvement during that same week.

4) Compression – Ever seen Allen Iverson and all those other NBA players wearing tights and long sleeves under their uniforms…or how about the runners that wear the socks that only cover their calves? Well, as cool as they look, they do serve a purpose. These compression sleeves and shorts (most often used by soccer players) are great for fending off strawberries while slide tackling and lending support to the muscles, in order to eliminate swelling. This reduction of an inflammatory response does wonders for staying away from soreness and getting back into game intensity in back to back days.

5) Cool Down – I know, you never stretch after you train. You are tired, dirty, hungry, and couldn’t care less what your coach has to say about the missed shot you had inside the six yard box. Well, this is going to be the very best, and easiest way to ensure you are recovering properly. All of the processes and chemical releases that occur during intense exercise leave micro tears and damage throughout your muscles. Your hammies are in dire need of adequate blood flow to give them the nourishment to get better and the very thing that they want to do is to contract to a shortened length. Stretching passively (someone else) or actively (by yourself) shows great effect to give your muscles exactly what they need for immediate relief.

6) Ice baths – also known as cryotherapy, is a favorite way for college players to get the biggest bang for their buck between 2-a-days. As much as it is horribly annoying, dunking your legs in a bucket of ice for 15 minutes has shown great effect for reduction of swelling and soreness, as well as keeping you awake faster than a Starbucks vente with 6 shots of espresso.

7) Hyperbaric Chambers – this is for all of the million dollar players out there that do not have a claustrophobic  tendency. The idea that creating more oxygen and atmospheric pressure in the air around you forces your body to intake and use the benefits of oxygen has some pretty awesome results. Just 10,000 dollars and a good nights rest in a coffin like chamber will have you playing your best for the next high school over time thriller.

8 ) Massage Therapy – a whole new industry has popped up around this idea. Hands on therapy used to manipulate the muscle and soft tissue that were damaged from training, making it possible for swelling and destructive elements in the local area to leave and the good stuff to get in quicker. If it doesn’t work, don’t tell anyone, because this just feels so good that I am willing to over look it.

9) Ergogenics/Supplements – Creatine, amino acids, Flinstone vitamins, and ginseng have all been researched and shown mixed results. My advice is to stick with something inexpensive, easy, and at least shown some good potential, such as taking a good quality multi-vitamin containing iron and folic acid a few hours after training.

10) REST – doing nothing may be the toughest thing to include in your routine, but just may be the best for you. Some studies show that the body is not able to recover fully from intense exercise for up to 72 hours or more. The modalities above will shorten this process, but you can never go wrong by just relaxing and letting your body do its thing.

My advice and the best recipe for the most effective recover would be, as follows: Post Training, in order to be ready for the next day…stretch while drinking a Gatorade before leaving the field, all while wearing compression shorts during the session. 3o minutes following training, eat a meal that includes whole wheat carbs, a lean protein, and 16-14 oz. water while submersing your waist down in 15 degree water. 2 hours following training take a multi-vitamin (with iron), stretch, and foam roll all lower body muscle groups.

Till next time


Source by John Lytton

Kenzie Wellness Centre is an Interdisciplinary medical clinic located in Vancouver which offers several premedical services such as RMT, physiotherapy, chiropractic, RMT, acupuncture, etc.

Kenzie Wellness Centre is also offering medical products such as Custom-made orthotics, Compression Stockings, braces, and TENS machines.

To find out more, please Contact Kenzie Wellness Centre in Vancouver at info@kenziewellnesscentre.com


Theory of Chinese Traditional Medicine – CTM

Chinese Traditional Medicine (CTM) has a history of more than 5,000 years. It has a complete theory about the occurrence, development and treatment of diseases. According to CTM theory, the occurrence of diseases is the in coordination between Yin and Yang and the treatment of diseases is the reestablishment of the equilibrium between them. Yin and Yang are the two concepts from ancient Chinese philosophy and they represent the two contradictories in everything.

In CTM theory, Yin and Yang are used to explain physiological and pathological phenomena of the body. They are also the principles of diagnosing and treating diseases. Roughly speaking, there are two common ways of CTM curing diseases: drug therapy and non-drug therapy. As for drug therapy, traditional medicines are used such as herbs, mineral, animals, etc. As for non-drug therapy, there are acupuncture and moxibustion, massage, cupping.

According to statistics, Traditional Chinese Medicine is better for the treatment of diseases of viral infections, immune system, cardio-cerebrovascular system and nervous system without causing any side-effects compared with western medicine.

The strength and flexibility of Chinese medicine is a direct result of the Chinese philosophical views and understandings from which the medicine is drawn. Chinese philosophy provides us with different approaches to viewing our nature, the workings of our bodies, the manifestation of disease and the process of healing. While it is true that no single system of philosophy holds all of the answers, the Chinese framework provides us with a wealth of guidance and practical techniques to foster physical and mental health.

If you fancy finding more knoledge and information about organic Chinese natural herbal products, please visit http://www.chineseteaandherbs.com

We simply wish to share valuable healthcare knowledge with people. Of course there are also many products you can buy online, if you wish.

Source by Nick Wang

Kenzie Wellness Centre is an Interdisciplinary medical clinic located in Vancouver which offers several premedical services such as RMT, physiotherapy, chiropractic, RMT, acupuncture, etc.

Kenzie Wellness Centre is also offering medical products such as Custom-made orthotics, Compression Stockings, braces, and TENS machines.

To find out more, please Contact Kenzie Wellness Centre in Vancouver at info@kenziewellnesscentre.com