Be Active

H E A L T H • L I F E • W E L L - B E I N G

Enjoy Your Lifestyle – Head to Toes! Reduce stress, strengthen your heart and lungs and increase energy levels Good For The Sole Your feet are your foundation for proper posture and mobility. Keep them strong and healthy! • Fat Burning Myths & Tips • Young Athlete Gets To Whistler Cup

• Athletic Footwear Guide • A Runners Hips Don’t Lie • Dining Out Healthy

Flip to Healthy Soles

How An Orthotic Improves Comfort

Tiring out your muscles quickly is not productive if you are exercising or working on your feet, so support can play a big role in getting you through your day. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Find Out More: See Page 16

When it comes to long days of shopping, sightseeing or heading back to school, be sure to choose your sandals wisely to keep your feet happy and healthy! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Find Out More: See Page 26

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Editor’s Message

be active was created for people who are serious about becoming more active – irrespective of your age, environment or lifestyle. Whether you’re into gardening, walking, jogging or intense sports, there is a wealth of information and terrific tips from professionals on staying healthy – from head to toes! In this - our second edition of be-active, our goal is to continue to educate and encourage people to live a healthy lifestyle. Our articles include: exercise tips, nutritional information, footwear and accessory options and healthy recipes. We are constantly sourcing out new and exciting authors to share their knowledge and experience with us. In this edition we are grateful and so much appreciate contributions from a Naturopathic student, a golf instructor, a nutritional expert and of course our very own Canadian Certified Pedorthists. And with the response we heard following our first issue, we’ve included inspirational real-life stories from patients. Here they share their own challenges and how, with the help of caring professionals, they overcame obstacles to achieve their personal goals of being active! No matter what your age, starting with a good foundation is crucial, so we include articles on how to ‘ treat your feet’ and what to look for in good footwear. Of course, health complications can sometimes create tough hurdles, so we also address issues such as diabetes and diabetic neuropathy. As proper diet and nutrition are essential to maintaining a healthy lifestyle, we look to our nutritional and naturopathic experts to provide insight into why and how to ensure your diet is keeping you active. On behalf of the be-active editorial team, we hope that you will find inspiration in these pages! There’s something here for everyone... young and old. There’s simply no better time to invest more time in your own well-being!

Publisher BioPed Franchising Inc. President & CEO Robin Schleien Production Manager Barbara Foster BioPed Franchising Inc. Designer Patrick Sayers Taylor Sprules Corporation Contributing Writers Melissa Lujan C Ped (C), M.Sc. BioPed Franchising Inc. Dr. Vanessa Carnovale C. Ped (C), D.C. BioPed Franchising Inc. Alexis Williams, RD ( Registered Dietician, Transition Health) Jacquie Snider C. Ped (C) - BioPed Vaughan

Contributing Writers ( cont. ) Deanna Gallo B.M.Sc, ND (Cand. 2013) Zach Deschatelets Golf Instructor, Physical Education Teacher Andrea Putre Ondevilla ( Pregnancy And Your Feet) C. Ped (C) BioPed Etobicoke Cover Photography MonkeyBusiness Images Printing Metroland Media Group Ltd. For Advertising Information, contact: Barbara Foster T 905.829.0505 x226 Email: bfoster@bioped.com For Franchise Information, email: careers@bioped.com

2012, BioPed Franchising Inc.

All rights reserved. The contents of this publication may not be reproduced by any means, in whole or in part, without the prior written consent of the publisher. BioPed Franchising Inc. is a member of the Canadian Franchise Association. The information in this magazine is not intended to constitute specific medical, fitness or health advice. It is not a substitute for advice from your Physician or qualified health care professional. Before adhering to any information or recom- mendations, consult your Family Physician or qualified health care professional. Any reliance on the information in this magazine is the reader’s responsibility and BioPed Franchising Inc. and all contributors will be held harmless.

Melissa Lujan, C Ped (C), M.Sc., BioPed Franchising Inc.

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Features 1 b e A c t i v e

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Athletic Footwear – The Definitive Guide Running, walking, tennis and aerobic classes are activities with different footwear re- quirements. Before you panic at the thought of spending hundreds of dollars on sev- eral pairs of “activity specific” shoes - don’t fret!

Flip to Healthy Soles Generic flip-flop style sandals may be fine for the beach, the pool or the gym shower, but definitely not for a full day of walking the hot, hard concrete streets in the summer! They may be cute, but that is where their benefits stop.

A Runner’s Hips Don’t Lie Recent research shows the key to rehabilitating and potentially even preventing many lower limb running injuries may all be in the hips. Hip strengthening can contrib- ute to the rehabilitation of two common knee injuries which often plague runners.

How An Orthotic Improves Comfort Next time you put on your favourite shoes, take a moment to check out the insoles that are inside. Often times you’ll find thin liners or generic foam insoles which do not provide any support to the arches of your feet.

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Custom Knee Brace Helps Young Athlete Get To Whistler Cup The Whistler Cup is one of only eight world-class international races for skiers between the ages of 11 and 14. Against all odds, Thomas Brazil was one such skier.

These Shoes Were Made For Walking Most kids stumble, trip and bump their way across the playground for years – steadily improving their balance over time. But for those with Charcot- Marie-Tooth disease ( CMT), that improvement may never be fully realized.

Who Cares For Your Health? Nowadays it seems there are so many more health care providers out there in addition to your Family Doctor. We made it a bit easier with our review of some of the com- mon health care providers and clarification of their specialties.

Pregnancy & Your Feet Pregnancy is a time when your body undergoes many changes – including those that affect your feet. It is useful to know what changes in your feet to expect during pregnancy and how best to manage these for a happier, healthier pregnancy.

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Contents

Department 1 be active

Department 3 be informed

Department 4 feels good

Department 2 good for the sole 22 Athletic Footwear – The Definitive Guide 24 Dress For (Foot Health) Success. What To Look For in a Dress Shoe 25 Selecting Footwear 26 Flip to Healthy Soles 28 Diabetic Footwear

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30 Who Cares For Your Health? 32 A Guide to Antioxidants 33 Gluten-Free Recipe: Gabriel’s Guacamole 34 Dining Out Healthy: Tips For Making Healthy Restaurant Choices 35 Nutritional Myths 36 Antioxidant Recipe: Strawberry, Melon and Avocado Salad 36 Lead An Active Lifestyle At Any Age! 37 Foot Push-Up Test 38 Pregnancy & Your Feet 39 Healthy Starter Recipe: Mixed Grain Breakfast Pudding 40 Healthy Starter Recipe: Grilled Halibut with Watermelon Salsa 40 Understanding the Glycemic Index

42 Custom Knee Brace Helps Young Athlete Get To Whistler Cup 44 These Shoes Were Made For Walking: Orthotics Provide Peace Of Mind 45 Orthotics For Flat Feet — A Step In The Right Direction

A Runner’s Hips Don’t Lie

10 10 Fabulous Walking Trails in Canada 12 5 Fat Burning & Exercise Myths! 14 Your Best “Post-Baby” Body - Getting Back into Shape After Baby 16 How An Orthotic Improves Comfort 18 Golf & Your Feet 20 Athletic Compression Socks

46 BioPed Locations

be active. stay active.

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Physical activity plays an important role in the health, well-being and quality of life – for all ages! It reduces stress, strengthens the heart and lungs, increases energy levels, helps you maintain and achieve a healthy body weight and it improves your outlook on life. For children, regular physical activity is essential for healthy growth and development. For adults, it allows daily tasks to be accomplished with greater ease and comfort and with less fatigue. And for seniors, weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis.

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A Runner’s Hips Don’t Lie Recent research shows the key to rehabilitat- ing and potentially even preventing many lower limb running injuries may all be in the hips. According to several studies out of the University of Calgary, Stanford University and the University of Wisconsin-Milwaukee, hip strengthening can contribute to the rehabilitation of Iliotibial Band Syndrome ( ITBS) and Patellofemoral Pain Syndrome ( PFPS) - two common knee injuries that often plague runners.

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The Healthiest Shoes You’ll Ever Wear ®

Dr. Reed Ferber’s group from the University of Calgary used two simple hip strengthen- ing exercises on 15 patients with PFPS. Following 3 weeks of exercises, the patients showed a 32% increase in hip strength and a 40% decrease in knee pain. Dr. Fredericson and his group from Stanford University conducted a similar study using patients with ITBS. Fredericson had his patients do two hip strengthening exercises in combination with two hip stretches for 6 weeks.

Following the 6 week protocol, 22 out of the 24 patients were pain free. Just as the feet can influ- ence your mechanics from the bottom up, the hips help to control your mechanics from the core down. The hip muscles that were the focus of these studies include the Gluteus Maximus, Gluteus Minimus and Gluteus Medius along with the Tensor Fascia Lata. These muscles are responsible for abducting your

201-833-2700 414 Alfred Avenue Teaneck, NJ 07666 www.aetrex.com

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Exercise 1b: Slowly, and with control lift your leg to the side. Keep your upper body stable and straight.

Exercise 1a: Stand with your feet together and a light resistance thera-band around your ankle.

Exercise 2a: Stand with your feet together and take one step to the side so the thera- band is on a 45 degree angle.

Exercise 2b: Slowly, and with control pull your leg back on a 45 degree angle ( similar to doing a skating stride).

Exercise 3: Stand near a wall with one leg behind the other. Bend at the waist and push your hip towards the wall for a good stretch!

Exercise 4: Using a belt, strap or thera-band, lift your leg off the ground and cross it over the other leg. Move only to the point of stretch, not pain.

leg (moving it away from your body) and help to stabilize the pelvis. The previously mentioned studies also found that the injured runners were 28% weaker in those muscles when compared to healthy counterparts. This is not a big surprise in the running com- munity, as runners tend to be focused on speed and endur- ance training and often ignore or underuse these Abductor muscles. In addition to the exercises illustrated below,

conditions, see your doctor or health care professional for a diagnosis. If you are rehabilitating your injury, the exercises illustrated above can easily be done in the comfort of your home. If you are thinking of taking up running, or are currently running injury free, consider adding some cross training activities or sports to your workout to help strengthen these important muscles!

it’s also recommended that runners participate in cross training activities or sports. Activities such as ice skating, tennis and swimming can work the lower body muscles using movements that differ from running. What does all this mean for you as a recreational or competitive runner? Well, first things first. If you think you are suffering from these or any other chronic

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10 Fabulous Walking Trails in Canada Hiking is an inexpensive way to get and stay fit and it’s an accessible exercise option when you match your route with your abilities.

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Whether you’re looking for a relaxed nature hike or a month-long trek into the backcountry, Canada is brimming with wonderful hiking possibilities. Before choosing a hiking route, carefully consider your: 1. Fitness level 2. Ability 3. Hiking skills Be sure to prepare for your hike based on the trail you choose. Easy treks in devel- oped areas require simple preparations including water, sunscreen, insect repellent ( for spring, summer and fall hikes), a hat, appropriate footwear and clothing. For longer, more difficult, trails, add maps, binoculars, a first aid kit, food, a signaling kit in case of emergency, a compass, a GPS unit and hiking poles. Check out the following sug- gestions for Canadian hikes

below - each complete with the website to help you decide whether the degree of difficulty matches your skills and interests. Ontario – The Bruce Trail The Bruce Trail is Canada’s oldest and longest footpath. The trail spans nearly 800 km from Queenston, Ontario (near Niagara Falls) to Tobermory, Ontario on the Bruce Peninsula. The trail has several access points and campsites all of which offer hikers the options of a local day hike or a month long adventure to see the entire trail! The trail offers a variety of nature, landscapes and terrain. For more details visit www.brucetrail.org. Cross-Canada – The Trans Canada Trail It’s a hiker’s dream - 21,500 km of trail that runs through every province and territory

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in the nearby surf! Visit www.wildpacifictrail.com to choose a trail and find more information. Newfoundland & Labrador – East Coast Trail Recommended for more fit and experienced hikers, this trail covers 540 km and spans 32 historic communi- ties. Some of ìts major attractions include Spout ( a natural geyser), a 50- meter suspension bridge, icebergs and two active archaeological dig sites. For trail details or to find information on scheduled, guided hikes, visit www.eastcoasttrail.ca Saskatchewan – Nut Point Trail This trail is located in Saskatchewan’s Lac La Ronge

water bottle and snacks for this 4 hour hike while you enjoy creeks, waterfalls and several bird species which are unique to the area. You can access the trailhead from the Johnston Canyon Lodge in Banff. Search the hike at www.banff.ca for exact directions and more details.

Provincial Park and is a full day 15 km hike. This trail will take you through the Black Spruce Forest and onto the Lac La Ronge Peninsula. Not your typical ‘wheat fields’ of Saskatchewan! Check out the provincial parks website at: www.saskparks.net. Manitoba – Mantario Trail This 63 km trail, located in the Whiteshell Provincial Park, is recommended for the experienced, well- prepared backpacker. As the name Mantario indicates, this trail covers parts of both Manitoba and Ontario. For more information and maps visit www.mantario.com.

of this country. The Trans Canada Trail currently boasts 14,500 km of developed trail and is currently the longest trail of its kind in the world. To date, there are seven official Trans Canada Trail guidebooks that detail the hiking options, or go to www.tctrail.ca to learn more. New Brunswick – Fundy Trail Parkway Whether you’re a day hiker or an avid back-packer, you’ll find the Fundy Trail Parkway offers outstanding options with something for everyone - from easy two-hour guided walks, to self-guided or interpretive multi-day wilderness hikes. Known as a bird watching destination and unparalleled views from 820 feet above the beach, we suggest you bring your binoculars and digital camera. Visit www.fundytrailparkway.com to find information on walking, hiking, biking or skiing this beautiful trail. Ontario – Algonquin Park With 14 day-hiking trails ranging from 1 – 10km and 3 over-night backpacking trails, Algonquin Park offers a trail for every experience level. Located in Algonquin National Park, these trails are surrounded by vast forest, wild life, lakes and waterfalls. Visit www.ontarioparks.com for more details and to choose your trail! Alberta – Johnston Canyon to Ink Pots Classified as an ‘easy’ route, this hike will take you through 5.8 km of Banff’s Rocky Mountains. Bring your

Quebec - Mont Tremblant National Park With its 6 great rivers and 400 lakes and streams, Parc national du Mont-Tremblant is a canoer’s paradise. It’s a rich amalgam of Québec’s natural and historic heritages, being the largest and oldest park in the network. This wilderness is so vast that it is home to 40 mammal species, including the wolf. There is also the Via ferrata du Diable, an intermediate activity between hiking and climbing that will let you dis- cover the park’s mountains in a way you could otherwise only dream about. Parc national du Mont-Tremblant is open year-round and has something for everyone. Visit www.sepaq.com to learn more about some of the great outdoor opportunities at Tremblant. Located on the lush Vancou- ver Island, the Wild Pacific trail offers spectacular views of the Pacific Ocean. The trail is divided into 3 sections: Lighthouse Loop (2.5 km), Big Beach Section (5.5 km) and Brown’s Beach (8.4 km). Keep an eye out for gray whales, sea lions, seals and minks playing around British Columbia – Wild Pacific Trail

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5 Fat Burning & Exercise Myths! The problem with fat burning myths is that in addition to being misleading, they give false hope to millions of people trying to lose weight - resulting in wasting your time, money and mental effort. We also see many of these myths used as justification for cheating on a diet, watching countless men and women excuse their “treats” be- cause they believe they are on some type of magical exercise program or nutrition plan. It’s time for some healthy “myth-busting!”

MYTH 3: You can target ‘problem’ areas by spot training Truth: Spot training is the belief that you can shed pounds in a specific area by only doing exercises involving those muscles. Unfortunately this theory is just too good to be true. If you are after an ever elusive six-pack stomach, overall calories burned is more important than the number of crunches you do. When the body burns fat, it burns from every part of the body, not from one target area. Different parts of the body also contain different types of fat (i.e. adipose tis- sue in the legs versus visceral fat around the abdomen) and these types of fat will respond differently to exercise. When shopping for exercise equip- ment, look for equipment that will work your whole body versus the “ Ab Cruncher ” or “ Thigh Master Plus! ” Truth: For the cost of one month’s fees at a gym, you can create a great workout space in any home. For a one-time investment of $60- $100 on equipment, you will have what you need to work every muscle in the body. A good at home workout starter kit should include: a properly sized stability ball, an exercise mat, a set of 3-8 pound dumbbells and a skipping rope. Combine these pieces with a step or two at the bottom of a staircase, a clear space on the floor for jumping or running on the spot and you have just created a perfect workout space! MYTH 4: You need to join an expensive gym to stay in shape

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MYTH 1: Exercising on an empty stomach burns more fat

MYTH 2: If women lift weights they will become bulky and masculine Truth: The truth is to get a body like the bodybuilders you see on television, you have to work very hard and stick to a very regimented diet. In other words, lifting 8 pound dumbbells three times per week, won’t get you there, and for women, that’s good news! Strength training ( lifting weights) is actually very important for females as doing so helps increase bone mass and decreases your chance of developing osteoporosis. Muscle mass also increases the number of calories you burn a day. For each pound of muscle .................................................................. you gain, you will burn .................................................................. approximately 35-50 .................................................................. more calories per day.

Truth: Many people believe that working out first thing in the morning on an empty stomach is the best approach to burning fat. The fact is there is no scientific evidence to support this theory. The key to burning fat is to exercise at a high intensity consistently, so find a time of day where you can stick to your routine - be it morning, noon or night. Some people find they can get through a whole workout on an empty stomach and still keep up the intensity, but at the first sign of light headedness or dizzi- ness, it’s time to change your routine! Before you exercise, try a fast digesting carbohy- drate such as white bread or drink a fruit smoothie to keep your energy levels from dip- ping mid workout.

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If swimming is not your .................................................................. strong suit, try a water .................................................................. running program. Typically these programs are done with a floater belt or an elastic cord tethering you to the wall to add resistance. The majority of the time, your head is above water or you can choose a depth where your feet stay on the ground if you are not comfortable being in deep water. Check your local community centre for these higher intensity water programs or for a lane-swimming drop-in schedule which typically costs only $3-$5 per session.

MYTH 5: Water workouts are only for elderly people, or people with injuries Truth: Swimming, water-run- ning, or core exercises in the water are a challenge even for the fittest of land lovers. Being in the water adds re- sistance to your exercise and swimming has well estab- lished cardiovascular benefits. Talk about a strengthening program! Strokes such as the breaststroke work nearly every muscle of the body! While your arms pull you for- ward, your legs kick to push you and all the while your core is working to keep you afloat and in-line!

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Your Best “Post-Baby” Body - Getting Back into Shape After Baby Congrats! You and baby are safely at home and you are ready, anxious… OK… well maybe a bit hesitant to get back into a workout routine. We have put together a full body workout that can be done in the gym, or in the comfort of your own house while baby plays alongside you or enjoys a nice nap! We spoke with Rosa Bagatto of Goodlife Fitness - the Fitness Manager and a Certified Pre/Post Natal Trainer and Personal Trainer. Rosa is a mom of a beautiful baby girl and when she’s not working or being a mommy, she has found the time to run 2 half marathons!

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A BEGINNER: KEGELS Target: Pelvic muscles • Sit on a bench with feet shoulder-width apart, hands on hips. Contract your pelvic muscles as if you’re trying to stop from urinating, and stand. • Hold Kegel and return to bench, then release. • Do 1-3 sets of 10-20 reps. • Make it Harder: With back to bench, stand a foot in front of bench seat and bend elbows to clasp hands in front of chest. Lift left leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench as you Kegel. Keeping left leg raised throughout, stand up immediately, releasing Kegel and pressing through right heel to straighten right leg. Do 12 reps. Switch legs, repeat. FLOOR BRIDGES Targets: Hamstrings & butt • Lie on your back with knees bent, feet flat on the floor, arms by your sides. • Engage core and squeeze butt to lift off of the B BEGINNER:

your house (such as a tread- mill, elliptical or stair-climber) would be great options as well. Once you have mastered this home-based routine, you are ready to turn up the intensity. Rosa recommends working with a certified Post Natal Trainer who will customize your workout according to your fitness level, goals and mommy-specific needs. Certified post natal trainers are available to come to your house if time is still a luxury for you and baby, or you can check your fitness club to see if they have a certified post natal trainer available. Ready to get started? Check out these exercises and instructions to get you back into your post baby workout routine!

Rosa suggests that moms can start working out 6 weeks post delivery, maybe a little longer if you have had a Cae- sarean section (C-Section). In either case, ensure you have spoken with and received clearance from your doctor to go ahead and get back to working out. She also points out that every recovery pro- cess is different, so listening to the body is key and starting off slow is also important. This workout can be done 3-4 times a week and should be combined with regular car- diovascular exercises as well. Weather permitting, taking baby out for a fast-paced, 20 minute stroller walk is a great way to fit in cardio without having to get to the gym. Any cardio equipment you have in

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hands touching floor just in front of feet. • Quickly step legs back so that you are in push-up position. Without pausing, step feet forward just in front of your hands and return to standing position. • Do 1-3 sets of 5-10 reps. • Make it harder: Instead of stepping feet back, quickly jump feet back and forth.

• Bend at the elbows and lower chest about an inch from the ground. • Straighten arms and push away from the floor, returning to start position. • Do 1-3 sets of 10-20 reps.

floor, pressing heels into the ground. • Kegel at the top of

• Lower knees to floor, resting for 30 seconds before resuming. • Complete a rep of 4-5 planks.

the bridge, hold for three seconds, and slowly return to floor. Release Kegel at bottom of bridge. • Do 1-3 sets of 10-20 reps.

C D BEGINNER:

CRUNCH BEAT Targets: Abs & legs • Lie face up on mat with knees bent 90 degrees, legs lifted, calves parallel to floor. • Place hands behind head, elbows out, and crunch up, lifting shoulders off mat. • Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each other 8 times. Return to start. Do 8 reps.

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HAMSTRING CURL Targets: Hamstrings & butt • Lie face up on ground with arms slightly out to sides, knees bent and calves resting on center of stability ball, feet flexed. • Lift hips up, squeeze abs tight and bend knees to curl ball in toward you. • Slowly push legs back out, keeping hips up at all times. • Do 1-3 sets of 10-20 reps.

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WALKING LUNGES Targets: Legs & butt • Stand with feet together, hands on hips. • Take a large step forward, bending so both knees are at 90 degrees. • Push through the heel of the front leg and return to standing position. • Repeat on opposite side. Do 1-3 sets of 10-20 reps.

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WIDE-STANCE DEADLIFTS Targets: Lower back, butt, & legs • Stand with feet hip-width apart, knees slightly bent, holding a 5-pound dumb- bell in each hand with palms facing body. • Slowly bend forward, pushing your butt back while lowering dumbbells to shin level. • Tighten glutes and return to start. • Do 1-3 sets of 8-10 reps. I ADVANCED: PUSH-UPS Targets: Shoulders, chest, arms, & abs • Start with hands and toes on floor, hands slightly wider than shoulder-width apart.

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FOREARM PLANK Targets: Abs, obliques, thighs, & butt • Get into plank position ( abs engaged, back straight, forearms on floor, legs extended). • Hold for 30-60 seconds, keeping hips up and abs tight.

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Certified post natal trainers are available to come to your house if time is still a luxury for you and your baby

MODIFIED SQUAT THRUST Targets: Abs, legs & butt • Lower into squat position,

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How An Orthotic Improves Comfort Next time you put on your favourite shoes, take a moment to check out the insoles that are inside. Often times you’ll find there’s not a lot in there! Manufacturers typically use thin liners or generic foam insoles that do not provide any support to the arches of your feet. (Keep in mind you have three arches in the foot - medial, lateral and transverse that should be supported while you stand and walk!)

tivity. Researchers from the University of Calgary had subjects try a generic insole, versus a custom made orthotic and asked them to rate comfort. Not only was the custom made orthotic more comfortable, they also found that being in the less comfortable insole makes your muscles work harder and may cause them to fatigue earlier. So, being uncomfortable could cause you to tire more easily. Tir- ing out your muscles quickly is not productive if you are exercising or working on your feet, so comfort can play a big role in getting you through your day. This begs the question: how can you increase comfort in your favourite footwear? According to the University of Calgary researchers, comfort comes from customization. It is suggested that matching the shape of the insole to the individual’s foot to create a close match is one of the most important elements in characterizing comfort. When you purchase insoles from a pharmacy or department store, chances are very high that they are not a perfect match for your feet. Although there are some products that claim to be “custom fit,” this is not the same as custom made. Custom made products ( orthotics in particular) must adhere to certain criteria to be considered truly custom. Your custom made orthotics must be crafted starting with a 3-dimensional (3D) cast/impression of your foot. Unfortunately, as cool

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have the highest concentra- tion of nerve endings in your entire body - between 100,000 and 200,000, making them very sensitive. This heightened sensitivity allows you to judge fairly quickly whether a shoe is comfortable or not, but does comfort translate into performance or

It’s true that a well construct- ed shoe should be able to provide the support you need for your daily or athletic activi- ties, but what if that shoe is not 100% comfortable, or if you love them but still find you are getting pain? Your next step may be to replace those flat, foamy insoles with something more supportive or structured. Comfort is key when it comes to anything that you put on your feet. Your feet actually

efficiency when you are actually using your feet?

Research suggests that being in a comfortable, custom made orthotic can alter muscle ac-

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Heel Cup

Stabilizes flat feet, weak ankles and Achilles tendon problems

Hollow(s)

Relieves forefoot pressures ( callouses and swollen joints)

Arch Support

Eases tired muscles and plantar fasciitis pain

Metatarsal Support

Fills and supports the space just behind the balls of your forefoot joints

and colourful as it may seem, standing on a flat platform is not a 3D casting technique

lifestyle activities and footwear to determine what type of orthotic would be best for you and your needs. With their lab facilities and tools onsite, our Canadian Certified Pedorthists are able to custom make or customize any aspect of your orthotic or footwear. Next time you are out for a run or heading to work, think about what’s in your shoes and how a little customization could take you a long(er) way!

and will not give you a custom made product.

Nobody knows customiza- tion like a Canadian Certified Pedorthist! Pedorthists are specialists in assessing the need for and the manufactur- ing of custom made orthotics. Your BioPed Pedorthist will complete a 45 minute evaluation of your foot structure, gait biomechanics,

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Golf & Your Feet First, your weight is placed lightly on the balls of your feet, balanced between the front and back of the foot. Then there is a slight shift to the back foot, then another shift back to the front. Sound like dance steps?

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that keep them light and add strength. Don’t wear anything on your feet that wouldn’t be comfor- table if you were taking a good long walk. Make sure shoes fit well in the store be- fore purchasing them. Many people don’t know that golf shoes are available in multiple widths. Your Canadian Certified Pedorthist will be sure to measure both your feet for length and width to ensure you are getting the best fitting shoe for your specific foot type. It’s best to shop for shoes in the afternoon when

These intricate movements actually describe what goes on below the knees during an ordinary golf swing. Good foot action is the mark of an accomplished golfer. “ All timing, distance, and direction comes out of the lower body with the feet leading the way,” says golf legend Jack Nicklaus. Nicklaus or any professional will tell you that problems with the feet, even a painful corn or callus, can impede timing and balance to the point where it’s reflected on the scorecard at the end of the day.

being overweight, diabetes, cardiovascular disease, high blood pressure or cholesterol, should check with a doctor before participating.

Close to 45 million Americans enjoy golf on an amateur level. Above and beyond the satisfaction of competition, a full round of golf affords the opportunity for a 4-5 mile workout that can reduce stress and improve cardiovas- cular health. Be Prepared Before taking to the links, your body needs to be prepared for the workout in- volved in walking the whole course. (If the pros can walk, so can you!). Anyone older than 40, or with a history of

Your Canadian Certified Pedorthist, a gait and

footwear specialist, knows the importance of wearing proper golf shoes. Once driven by fashion, golf shoes were wing-tip oxfords with spikes. Today, shoes are constructed using basic principles of athletic footwear. Some even incorporate advanced tech- nological innovations such as graphite shank reinforcements

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comfortable, consult with your Pedorthist to explore other options. Your Pedorthist may recommend adjustments for your current orthotics, manufacture a new pair or use a supportive off-the-shelf insert to best meet your needs. If biomechanical problems are present in your swing, they will invariably cause symptoms when walking the links as well. Addressing biomechanical problems in walking may therefore result in the secondary benefit of an improved swing through proper foot function. If a round of golf is painful on the feet, first assess the quality of your shoes. Are they showing physical signs of wear and tear? Are they older than you can remem- ber? Do the liners in the shoe feel worn, thin and hard? If the pain is not adequately re- solved with good, stable golf shoes or is present for more than two or three consecutive rounds, it’s recommended that you consult your family physician for a diagnosis or your Pedorthist for a biome- chanical assessment. TIPS • Start easy and build up your

the feet are slightly swollen and be sure to try on shoes with the same socks you’ll wear on the course. Tie both left and right shoes tightly and walk around your store or pro shop a few minutes before deciding on a make and model. Once you get to the course, take a few minutes to stretch your leg, back and arm muscles to be sure you are good and warmed up for a

great game! Orthotics:

Preventing Pain, Improving Game

For the foot that is not able to function normally due to biomechanical issues such as excessive pronation (rolling in) or supination (rolling out), orthotics can help by

providing support to lax struc- tures, providing cushioning to rigid structures or improving muscle activity in the legs and feet. Orthotics not only allow the feet to function as they ought to but can alleviate the predisposition to injury brought on by biomechanical imbalances. If you already wear orthotics in your street shoes, you should be transferring them to your golf shoes as well. Most of the time your orthotics will be transferrable between footwear, but in the case that they do not fit or are not

playing time carefully. • Don’t forget to stretch regularly. • Fit your shoes with the

socks that you plan to wear. ................................................................... Zach Deschatelets

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O R T H O T I C S , F O O T W E A R & P E D O R T H I C C A R E

Assessment & biomechanical gait analysis by Canadian Certified Pedorthists. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Operating full-service, on-site labs for patient convenience and quality control. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Custom-made orthotics, fabricated, fit and adjusted on-site. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Lower limb custom and non-custom braces. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Compression hose from off-the-shelf to medical grade. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Wide variety of orthotic-friendly footwear for all lifestyles.

w w w . b i o p e d . c o m

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The human foot is a wonderful creation. It has 26 bones, 33 joints and more than 100 muscles. Did you know that the 52 bones in both your feet make up one quarter of all the bones in your body? Your feet were made to adjust to ever changing terrain, allowing you to absorb shock from the ground and propel your whole body forward with every step. Your feet are your foundation and keeping them strong and healthy is essential to proper posture and mobility.

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good for the so l e Athletic Footwear – The Definitive Guide

arched feet. These shoes typically offer a great deal of cushioning around the heel and through the forefoot and are usually identifiable by looking in the arch area of the midsole. The midsole of a neutral shoe will typically be all one colour indicating the sole is all one density (firmness). • Stability shoes on the other hand, will often have two colours through the midsole, with a firmer material under the arch. The placement and firmness of the material under the arch helps to prevent your foot from flattening too much or overpronating. Stability shoes are recommended for people with low arched feet or who have been catego- rized as an overpronator. • Motion control shoes are usually the heaviest type of running shoe. They often have additional reinforce- ment through the arch such as plastic, in addition to a firmer density material. Motion control shoes are designed for heavy runners or people with a very flat foot type or who excessively overpronate. Basketball shoes It’s easy to see that basketball and running are two very different sports! While running typically involves moving in a straight forward direction, basketball shoes must be designed to support you and your feet as you move up, down, left, right - in all directions! These sport-spe- cific shoes feature wide, flat outsoles (the part of the shoe that contacts the ground) and may even have a stickier feel to them to help you stay stable on the court. The wide,

Running, walking, tennis and aerobic classes are all different activities with different footwear requirements. Before you panic at the thought of spending hundreds of dollars on several pairs of “activity specific” shoes - don’t fret! Read on to discover the differences among the many types of ath- letic shoes on the market and if/when you should invest in activity specific footwear.

Running Shoes Running shoes will have fairly similar features to a walking shoe since the motion and high impact areas of the foot are similar. The biggest difference between running and walking shoes is weight. For runners, ounces equal seconds, so a lighter weight shoe could translate to a quicker race time. Running shoes are typically made with mesh uppers to keep the shoes breathable and lightweight. Some companies also opt to remove material from the waist of the shoe ( under the arch) to decrease the weight. Running shoes come in three major catego- ries – (1) Neutral, (2) Stability and (3) Motion Control. If you are considering starting a running program or training for a race, it is highly sug- gested that you learn about your foot type and shop for your shoes accordingly. • Neutral shoes are made for people with neutral or high

Walking and Running Although running and walking may seem like the same activity just at a different pace, there are some significant differences between walking and running shoes.

areas of the foot include the outside (lateral side) of your heel where you land, the arch where you pronate and the toes where you will roll off into your next step. These are the areas in which your shoes should be cushioning and sup- porting. Walking shoes are typically made of synthetic or natural leather on the uppers to make them durable and should have a thick, high density EVA (Ethylene vinyl acetate) foam mid-sole, with cushioning along the outside of the heel. Walking shoes should have a rockered fore- foot so your toes can roll at the end of each step and not have to flex too much.

Walking Shoes Walking is a fairly straight for- ward motion, literally! If walk- ing is your preferred mode of exercise, the high impact

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flat outsole helps you stay stable as you move side to side and the midsoles are made of very cushioned materials to help absorb the shock as you jump up and down. The biggest distin- guishing feature of Basketball shoes is that the uppers are made of leather and go up to ankle height to provide some extra support in case you roll over on your ankle.

support for any activities that involve side-to-side motions such as tennis or aerobics. Cross trainers do not typically offer extra support for people who are over/excessive pronators. If you are a “jack of all trades” athlete who plays squash once a week, goes to kickboxing class and does a daily lunch time walk, cross trainers were made for you! So many sports… not enough shoes! So when can one pair of shoes get you through your weekly routine and when should you be investing in activity specific footwear? Generally, you shouldn’t need more than one or two pairs of athletic shoes. If you stick to a gym routine of cardio machines, weight training and the occasional aerobics class, a good pair of running or cross training shoes will suffice. Once you pick up a specific activity more than twice a week (running, basketball, squash, volleyball) it is worth the investment in specific footwear. For more information on spe- cific types of footwear for your foot type or activity, consult with your Canadian Certified Pedorthist - a biomechani- cal specialist who can assist you with selecting the most appropriate footwear for your activity. Your BioPed Pedor- thist will complete a verbal history of your lifestyle and medical history, perform a gait assessment and make specific recommendations based on your lifestyle, foot type and medical/injury history. He/ she will also provide you with a copy of a very informative “ Selecting Footwear” infor- mation sheet that includes suggestions specific to your needs.

Court shoes ( Tennis, Volleyball, Squash) Court sports typically involve a good deal of side to side movement, during which you want to stay on your feet, not slide around and definitely not roll over on your ankle. Court shoes are designed with this in mind and are made with wide, flat soles to keep you stable. The uppers are usually a combination of synthetic or leather for durability as well as mesh for breathability. Cross Trainers Cross trainers are a category of shoe that are meant to bridge the gap between several sport specific shoes – essentially a hybrid or multipurpose shoe. Cross trainers are often made with a combination of leather and mesh uppers, to keep the shoes flexible, lighter weight and still durable. The outsoles are wider than a running shoe, so will provide lateral

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The 80/20 Rule Let’s be realistic. For many occasions such as weddings, dinner parties or cocktails with the girls, women will often select fashion over function - no questions asked! However, when it comes to more practical situations such as your daily walk to and from the office, working in a retail scenario or any job that de- mands standing while being dressed to impress, fashion should come second to having a functional, pain-free shoe. To address this requirement, Pedorthists will often suggest that their patients follow the “80/20 rule.” Eighty percent of the time, when you are at work, doing housework or ex- ercising, wear sensible shoes. For the remaining twenty percent of the time, feel free to let fashion be your guide! For the dedicated high heel wearers out there who think the pain is only temporary, think again. Research shows that habitual high heel use can increase your risk of developing medial knee osteoarthritis, a degenerative disease of the knee joint. Wearing high heels alters the forces acting through the knee joint and imposes more force along the inside of the knee - a predisposing factor to devel- oping medial knee osteoar- thritis. A second concern with fashionable footwear is pointy toed shoes or too narrow of a toe box. Compressing the foot into a narrow shape (such as a pointy toed shoe) can lead to painful forefoot conditions such as a Morton’s neuroma ( compression of a nerve) or Hallux Valgus (bunions). Both a Morton’s neuroma and/or bunions can require corrective surgery if severe enough, so

box. Stay away from 2 or 3 toed shoes where only 2-3 of your toes are actually in the toe box! Many women don’t realize that even dress shoes come in multiple widths. Your Canadian Certified Pedorthist can measure your feet for both length and width to make sure you are getting the best fitting footwear. If your fore- foot is wider than a “D” width, it is highly recommended that you purchase shoes that come in wider widths to decrease your chance of developing bunions or Morton’s neuroma. Low, stable heel Choose shoes with a solid heel, such as a square heel or a wedge design. As for heel height, research recommends wearing heels 1.5 inches or less to minimize excess forces from occurring at the knee. Cushioning Look for shoes with cushion- ing under the heel and ball of the foot. Many shoes will have a removable foot bed that your Pedorthist can either replace or modify according to your needs. Also, make sure the heel counter (the back of the shoe) is cushioned and/ or lined so it does not cause blisters or friction. Still want more advice? Book an appointment at your local BioPed clinic with a Canadian Certified Pedor- thist. He/she will perform a biomechanical assessment of your foot structure and gait mechanics. Your Pedorthist will then provide you with particular brands and styles of shoes to try based on your specific foot structure and needs.

good for the so l e

Dress for (Foot Health) Success. What To Look For in a Dress Shoe Many women face the ultimate dilemma of fashion versus function when it comes to selecting shoes. Can the two ever meet? Are we forced to pay a painful price in the name of fashion? In this article we offer some tips and tricks when it comes to selecting footwear that will suit both your functional and fashionable senses!

again, proof that the pain is not always temporary. What to do about a shoe Now that we have your atten- tion (hopefully) regarding the risks associated with pointy toed high heels, here are some characteristics to look

for when shopping for practi- cal dress shoes. Round or square toe box The roomier the toe box the better. A good test is to stand with your foot on top of the shoe and see how many toes splay outside of the toe

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Collar

Closure

Heel Counter

Toebox

Heel Height

Rockered Toe

Arch Area

Ball of Foot

Selecting Footwear Since the average person takes 10,000 steps per day, selecting the right shoe is very important. Proper fitting footwear can dramatically affect

Stable Footwear: • Firm heel counter - When squeezing the heel of the shoe, the heel counter should not collapse inward. • Midfoot support - Footwear should not be flexible through the arch area (no ability to fold shoe in half). Footwear should only flex at the ball of the foot. • Stable base - Look for a shoe with a wide stable base . Heel Height: • Generally, the height or the thickness of the heel should be thicker than the soling under the ball of the foot. Toe Box: • Should be wide, rounded and of sufficient depth to prevent rubbing on the toes. Should also match the shape of your foot as much as possible. • When footwear is on your

foot, you should be able to freely wiggle all of your toes . GENERAL TIPS: POINTS FOR A PROPER SHOE FIT • Laced shoes offer the best support and most adjustability. • Sizes vary among shoe brands and styles. Don’t select shoes by the size marked inside the shoe. Judge this by how it fits your foot. • Select footwear that conforms as much as possible to the shape and width of your foot. • Always try on both shoes. • Never purchase footwear that are too tight, expecting them to stretch and feel better. • Recommendation: Always

the function of your orthotics. Poorly fitting shoes can cause bunions, corns, callouses, hammer toes and other foot problems.

IMPORTANT FOOTWEAR FEATURES Rockered Toe: • The sole of the shoe curves upward starting at the ball of the foot and extending to the front.

seek the advice of a professional who can

suggest the best shoe style and materials for your foot type and lifestyle.

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