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“MY FAVOURITE SEASON IS AUTUMN, AND I LOVE WALKING THROUGH WOODS.” — LUCY DAVIS
Achilles Pain? ACHILLES TENDINITIS CAN BE QUITE PAINFUL, AND THE BURNING AND PIERCING SENSATION OFTEN INTERFERES WITH DAILY ACTIVITIES SUCH AS WALKING AND RUNNING. BY KYLE PANKRATZ BHK, C. PED (C), PEDORTHIST, NEW BALANCE VICTORIA
T
he Achilles tendon is the thickest and strongest tendon in your body, and connects your calf muscles to the back of your heel. This tendon can withstand major forces while running and jumping. As such, it’s prone to injury in many runners, but particularly those who do a lot of speed training, uphill running or use a forefoot-striking style. The Achilles tendon is particularly susceptible to injury through overuse, activity choice and biomechanics like weak calf muscles, poor ankle range of motion and excessive pronation. Achilles tendonitis is swelling, or inflammation of the Achilles tendon. Achilles tendonitis can be classified into two categories: non insertional and insertional tendonitis. Non insertional tendonitis affects the middle of the tendon, and is most common in younger athletes. Insertional Achilles tendonitis occurs at the insertion point along the heel. This can be quite painful, and the burning and piercing sensation often interferes with daily activities such as walking and running. After seeing a doctor or physiotherapist, you should address your current footwear. If you have been wearing low-heeled “minimal” shoes, you should switch to more traditional shoes with a higher heel. Poor casual footwear choices should not be overlooked either, as some shoes
FIND HELP AND FOOTWEAR RECOMMENDATIONS FOR YOUR ACHILLES PAIN AT NEW BALANCE VICTORIA. STORES.NEWBALANCE.COM/VICTORIA
It’s okay if walkers miss the 10,000-step standard
Stop bunion growth and 0011742069 joint pain.
DR• Bunions KENT BUTLER PODI• Callouses • Ingrown Nails ATRY • Heel pain •12Sore feet pack Special Buy • Arthritis • Orthotics 4 x 56 Dr. Kent D Butler , CMYK, Foot Specialist F I handcraft each orthotic just for you!
Royal Oak Shopping Centre #207-4480 West Saanich Rd
can put pressure on the back of your heel, irritating the insertion of the tendon. Choose shoes that are softer at the back of the heel as this can reduce irritation. In addition, heel lifts can take some strain off the tendon. Heel lifts are very helpful for patients with insertional tendinitis because they can move the heel away from the back of the shoe where rubbing can occur. Generally, the closer a shoe is to looking and feeling like a “running shoe,” the better it is for your foot. Here are a few steps to help treat Achilles tendonitis: 1. See a doctor or physiotherapist to diagnose the issue; they will provide a complete treatment plan. 2. Wear supportive footwear to help reduce the strain on the Achilles tendon, and alleviate some of the associated pain. 3. Stretch the calves to help reduce the amount of stress and pulling on the Achilles tendon. This will reduce the overall symptoms associated with Achilles tendonitis. 4. Ice the Achilles tendon to help reduce pain and swelling in the area. 5. Certain eccentric exercises can help strengthen the Achilles complex and reduce strain on the area. Talk to your local physiotherapist, Pedorthist or trained professional to prescribe the correct exercises. Visit New Balance Victoria for footwear recommendations and more information on how we can help you.
250.704.1178
SORE CALF MUSCLES? ACHILLIES PROBLEMS? The 880v9 is a great shoe to get you back to doing the activities you love.
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ver the last several years, many people have embraced the notion that 10,000 daily steps are the way to being physically fit. Health experts espouse that notion and trainers endorse it, but is there scientific proof behind the recommendation? The 10,000-step standard — which equates to roughly five miles, depending on a person’s stride length and speed — has some surprising origins that are not necessarily rooted in medical science. I-Min Lee, a professor of epidemiology at the Harvard University T. H. Chan School of Public Health and the lead author of a new study published in May 2019 in The Journal of the American Medical Association wanted to explore the origins of the 10,000-step recommendation. She discovered the guideline evolved from a marketing strategy devised by a Japanese company called Yamasa Toki. That firm introduced its new step-counter in 1965, naming it Manpo-Kei, which translated into 10,000 steps metre. They marketed the metre using the Japanese character for 10,000, which resembles a man walking. The character and round number proved memorable and the slogan, Let’s walk 10,000 steps a day was catchy. As a result, many people adopted the 10,000-step approach, even though its medical benefits might not have been proven.
But this isn’t to suggest that taking 10,000 steps per day cannot be part of a healthy living plan. In fact, such a goal promotes physical activity, which is a key component of a healthy lifestyle. However, simply taking 10,000 steps per day might not be enough to achieve long-term health. Lee conducted her own research to test if the Japanese were on to something by inadvertently setting the 10,000-step standard. She found that an increase in walking correlated to lower mortality rates among more than 16,000 elderly American women. However, when these women reached about 7,500 steps the mortality rates leveled out, suggesting that those extra 2,500 steps might not be necessary. Even the manufacturer of one of the most popular fitness trackers, Fitbit, says that users’ step goals can vary depending on need, and that goals may even shift over time. People who are looking to lose weight and maintain their existing health will need to modify their step count accordingly. Working with a qualified trainer or using a medically sanctioned training program can help people exercise safely and effectively. Taking 10,000 steps per day may help people achieve their health-related goals. But 10,000 steps alone likely won’t be enough to achieve optimal health. — MC
COMMON ANTI-INFLAMMATORY TREATMENTS FOR ACHILLES TENDINITIS INCLUDE: ULTRASOUND, LASER, ACUPUNCTURE, MEDICATIONS, AND AN ICING REGIME.
0011762717 NEW BALANCE VICTORIA 880 4 x 140 CMYK, , MULTIPLE
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The Trufuse duofoam cushioning system provides ample cushioning while the structure along the heel and midfoot provide ideal support. The 880V9 is the perfect platform for your foot to function naturally.
Talk to fit experts. Come in and talk to Kyle or any of our Fit Experts to learn more.
KYLE P. Certified Pedorthist
New Balance Victoria 1205 Government Street (Corner of View Street)
VICTORIA
Tel 250 382 9327 Toll-Free 1 877 882 9327 newbalancevictoria.ca
Achilles Tendinitis A
chilles tendinitis can be a very difficult condition to resolve. Three muscles come together to join into one of the body’s largest tendons. These muscles are very active every time we stand up; therefore it is really difficult to rest this tendon for healing. There are many treatment options available for this condition and often all the options are necessary to resolve this problem. Common anti-inflammatory treatments to this tendon include: ultrasound, laser, acupuncture, medications, and an icing regime are all good options. Modifying activities is important and should include avoiding stairs, walking up or down hills and sports. Using rigid soled footwear, heel lifts and orthotics can also be helpful in reducing the stress on the Achilles’ tendon. Patients are often resistant to using crutches but they are one of the best treatment tools to rest this injury. Severe tendinitis could require both a cast and crutches.
“I always encourage patients to be aggressive in treating this condition, as it can worsen quickly and often takes months to years to fully resolve if not treated aggressively,” suggests Dr. Butler. Dr. Kent Butler D.P.M graduated with honours from the California College Of Podiatric Medicine. He then completed a one year surgical residency followed by a one year biomechanics fellowship at the Pacific Coast Hospital in San Francisco. Specializing in biomechanics helps him accurately assess a patient’s foot and leg function during the gait examination. As a student he worked four years making prescription orthotics for podiatrists. Here he learned various fabrication techniques and modification skills to facilitate orthotic function. Dr. Butler is the only podiatrist who personally handcrafts every step of each custom orthotic for his patients. Dr. Kent Butler is located at Royal Oak Shopping Centre, #207-4480 West Saanich Rd. Phone: 250-704-1178.
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SATURDAY, NOVEMBER 23, 2019
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“OLD FRIENDS PASS AWAY, NEW FRIENDS APPEAR. IT IS JUST LIKE THE DAYS. AN OLD DAY PASSES, A NEW DAY ARRIVES. THE IMPORTANT THING IS TO MAKE IT MEANINGFUL: A MEANINGFUL FRIEND — OR A MEANINGFUL DAY.” — DALAI LAMA
SUNDOWNING or Seasonal Depression S
undowning is a term used to describe a time of day when seniors with dementia may experience mood changes. This is more prevalent with a time change. With shorter days and fading light, symptoms may prevail. During the longer days of spring and summer, managing symptoms of sundowning and working with a senior can be much easier. You can do more activities that extend into early evening. A person who is sundowning may manifest anxiety, appear disoriented or confused. As a result, they may act out and yell, or pace and be restless. As a family caregiver, you may feel tired and frustrated at the end of your day. Your loved one will pick up on your frustration or agitation and this can exacerbate their reactions to you. Managing your emotions is key for the person with dementia. Step away for a moment to regroup and return with a smile. Keep track of small things that could trigger reactions in your loved one. Family caregivers would do well to seek a companion for
respite at this time of day to relieve them. Caregivers must be experienced in de-escalatation of a senior’s increasing demands and disorientation. Being able to redirect with kindness is a must. Utilizing humour or trying to organize a walk, drive or activity around this time of the day will help take their mind off their symptoms.
Try these tips to assist with managing sundowning: 1. Arrange your day with the same schedule each day. Routines are key for seniors with dementia. When the time changes, altering your routine slightly to match the fading light could be helpful. 2. Journal behaviours and reactions, stress signals and agitation. Once you recognize their triggers, it will be easier to avoid situations that promote agitation and confusion. 3. Use that time of the day to get out, and see if distractions are helpful. Although you may be tired, this is a good time to have a caregiver come in to assist you so you can get out. 4. Eating and drinking habits are also very useful to manage. Simply reduce caffeine and alcohol intake — this helps with falling asleep. Eat heavier meals at mid-day and have lighter meals in the early evening. 5. Stay calm and reassure them to
stay calm. Lots of reassurance can help to put them at ease. Don’t use too many words, repeat a short mantra of ‘everything is okay – we are just fine’ and smile. 6. Keep things calm in the evening and perform most of your busy activities during the day. Play quiet music or engage in a puzzle. Do not make the environment too busy or noisy, as processing is difficult for a senior with dementia. 7. If seniors are confused once they have gone to bed, they may start to wander at night. Utilize a motion detector light outside their door and use a baby monitor to listen for when they are up and around. You are the reflection for your loved one with dementia. We have a lot of experience working with seniors with dementia, and our advice is to smile, no matter what you need to convey, as a smile will put your senior at ease. Plan well, give short instructions to follow, smile and carry on. Seasonal Affective Disorder (SAD) affects not just seniors with Dementia; many of us experience a change in mood around the ebb and flow of time changes and shorter days. Many people experience great benefits from light therapy lamps. If this is an option for your senior, discuss this with your doctor. seniorcarevictoria.ca A SENIOR WITH DEMENTIA WHO IS SUNDOWNING MAY MANIFEST ANXIETY, APPEAR DISORIENTED OR CONFUSED. AS A RESULT, THEY MAY ACT OUT AND YELL, OR PACE AND BE RESTLESS.
Fish Oils and Vitamin D ARE FISH OILS AND VITAMIN D JUST A
Contact Simone Fibiger: 250-380-5358 sfibiger@timescolonist.com
The positive and negatives of
WASTE OF MONEY, OR SHOULD YOU START TAKING THEM TO IMPROVE YOUR HEALTH? YOU NEED TO LOOK AT YOUR DIET AND YOUR
DETERMINE THIS.
BY YOUR FRIENDLY NEIGHBOURHOOD HEART PHARMACIST
B
y now, you have heard the recent study results about fish oil and vitamin D — some positive and some negative. Some headlines have stated that neither fish oil nor vitamin D was helpful in preventing anything. Other headlines said they were helpful for preventing heart attacks and cancer deaths. Like most news headlines, both are true. This study was called the VITAL trial and followed over 25,000 people for five years. People in the study received one gram of fish oils, 2000 international units of vitamin D or placebo. Researchers were following the rates of heart disease, stroke, heart attack and cancer in these subjects. It was one of the largest studies to date to follow the health benefits of fish oils (omega 3 fatty acids) and vitamin D on human health. The results were mixed. First the bad news. Neither vitamin D nor fish oils reduced the risk of having a stroke or other forms of heart disease. These supplements also did not reduce the risk of developing cancer. At first this seems like bad news — one of the main reasons why people take fish oils is to reduce their risk of heart disease. Vitamin D is the wonder supplement that is thought to be good for everything, but now it does not help prevent cancer. Critics of the trial felt that five years is not long enough to prevent long term health conditions like heart disease or cancer. But there was some good news. People who took fish oils had a 28 per cent lower heart attack rate than those that took the
placebo (dummy) pill. This rate jumped to 77 per cent if you were African-American. The researchers are not quite sure why the jump was so high. Of interest to vegetarians and vegans, subjects that usually consumed less than one and-a-half servings of fish per week experienced a 40 per cent reduction in heart attack risk. There was some good news for vitamin D. While it did not reduce the risk of developing cancer in the first place, it did reduce the risk of dying from cancer by 25 per cent. Researchers thought that vitamin D might affect the biology of the tumour, making it less likely to grow or spread. So are fish oils and vitamin D just a waste of money, or should you start taking them to improve your health? You need to look at your diet and your family history to determine this. If you regularly eat fish and heart disease does not run in your family, then fish oils might not be of benefit. However, if you don’t get a lot of omega 3 fats in your diet and heart disease is a concern, then taking extra might be a good idea. As for vitamins D, you should still take at least 2000 IU of vitamin D daily. We live in Northern climate with little sunlight exposure during the winter. This vitamin is helpful for maintaining healthy bones and teeth, reducing the risk of developing diabetes; it helps with immunity, and the list goes on. So take a look at your diet and lifestyle and see if taking extra Vitamin D and fish oils are right for you. heartpharmacy.com
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