Physiotherapy Clinic in Ville-Saint-Laurent

Choose the Right Shoes for your Child

Choosing the right shoes for your child isn’t just a matter of fashion; correct footwear is part of a healthy lifestyle, and can make a huge difference in a kid’s posture, safety and comfort. Let’s take a look at the hows and whys of picking out the best shoes for your little ones.

 

Why Do Shoes Matter?

The choices you make for your child now will extend into their adulthood; while 98% of us are born with healthy feet, only 40% of us will still have them by the time we reach 18. Clearly, finding the right footwear can make a big difference.

 

The advantages of proper footwear – both in form and fit – include:

  • Improving posture
  • Protecting joints
  • Supporting and cushioning feet during activity
  • Aiding comfort
  • Preventing avoidable slips, falls and injuries
  • Protecting soles of the feet from hazards

 

Of course there are many options when shopping for kids shoes, but whilst many of them are adorable, not all are practical or safe.

 

How do I Pick the Right Shoes?

 

Picking the right shoes need not be a challenge. There are some simple guidelines to follow to ensure you make the right decision:

1. If the Shoe Fits

Children’s feet grow, a lot – up to 12 sizes in their first three years of development. But almost half of kids are wearing the incorrect shoe size. This can cause some serious problems while the feet are still growing, so it’s vital to always measure your child’s feet before buying any new shoes.

 

As they can change so rapidly, frequent size checks are recommended by physiotherapist at the following rate:

  • Every two months for children under two years old
  • Every four months for kids aged three to four
  • Every six months for kids over the age of five

 

And no matter what the measurement is, always have your kids try shoes before buying them; their feet should not be squashed across their width, and their toes should be able to move freely. If your little ones are mobile, get them to walk around in the shoes to test their comfort level and identify any areas of tightness or discomfort.

2. Different Shoes for Different Stages of Development

Shoes for infants differ greatly from shoes for kindergartners, so bear in mind your child’s stage of development. Infants don’t need much support as they won’t be walking.. Toddlers are mid-development, but on their feet all day, so they need room to grow and some cushioning. Older children have less fragile feet but are using them in more varied ways, and generally for higher impact activities, so shoes with a mix of flexibility and support are better.

3. Consider the Activity

For older kids, as with adults, it’s important to remember what activity the shoes will be worn for. Running shoes are built differently than walking shoes. If your child plays a specific sport, consider buying shoes that are designed for that sport, as they will offer more protection and support in the specific ways required of that activity. If you’re simply searching for good all-purpose shoes, check the soles for thickness and grip, the flexibility of the material, and above all else the fit.

4. Material Considerations

Children’s feet sweat more than twice as much as an adult’s, so look for shoes made of light, breathable, natural materials, so your their feet don’t overheat. This can prevent blisters as well as unpleasant odours. Canvas is a great option, as it is also washable, while still being durable. Avoid plastics and synthetic materials.

5. Fasteners

The shoes you’re considering may come with laces, velcro, or something else entirely. Generally it’s recommended to avoid slip-ons and backless shoes for kids, as they don’t offer adequate support. Choosing between fasteners is a matter of ability for your child; wherever possible choose a shoe that they can get on and off themselves.

 

The better prepared you are before you head out in search of children’s shoes, the easier your shopping trip will be. Always remember, if they’re not comfortable in the store, they won’t be worn at home!

 

Benefits & Risks of Alpine Skiing

Alpine skiing is one of Canada’s most popular winter sports, with about 2.6 million people taking part annually. It has the double benefit of being both incredibly exhilarating and excellent exercise. It does come with risks though, so if you’re a regular skier, or considering taking up the sport, here’s what you need to know:

Benefits of Alpine Skiing

1. A mix of exercise types

Skiing is a great way to get some exercise, in particular because it combines both endurance and resistance training. This means that, compared to other sports, it packs more punch for the time spent; and it doesn’t even feel like work!

2. Boosts healthy heart

Research by cardiologists shows that alpine skiing is equivalent to cycling or rowing in terms of its benefits to heart health. A leisurely descent on a smooth run may not have quite the same impact as a heart-thumping hop through deep powder, but in either case you are helping your body to improve insulin resistance and glucose metabolism, lower blood pressure and lipids, and improve body composition.

3. Strengthens bones and joints

Skiing means bearing your weight on your legs, and using your knees to turn and move. This strengthens the larger muscles in the lower part of the body and the bones and joints in your legs, knees and hips. This can decrease the risk of osteoporosis and knee damage in the future.

4. Improves balance and coordination

Skiing is all about balance, and learning how to remain upright by using your core strength is a great way to retain your sense of balance as you advance in years – which can help you avoid falls. You also get to practice coordination and flexibility as you ski, which allows you to avoid strains and sprains more effectively too.

5. Boosts mood and improves sleep

Spending the day outside in the sunshine, breathing in the crisp air and experiencing the thrill of alpine skiing is sure to put a smile on your face. And the natural fatigue that comes after such exercise improves sleep duration and quality. Research shows that engaging in alpine skiing is also a great indicator of a generally active, healthy lifestyle.

Risks of Alpine Skiing

There is obviously a risk of injury when engaging in any type of skiing (or indeed any sport), but the risks can be significantly ameliorated by:

 

  1. Proper use of equipment
  2. Staying within your ability levels
  3. Consideration of the conditions

 

Changing weather, uncertain snow or ice conditions, busy slopes, or the presence of obstacles all make injury more likely and potentially more severe. It’s advisable, if you are a new skier, to take things slowly, remember to warm up beforehand and to stretch afterwards, and if possible seek the help of an instructor to ensure your form is designed to protect your body. Falling need not be injurious, as long as you know how to do it safely!

4 tips to fight seasonal depression

Autumn is truly in full effect with the end of daylight savings time reminding us of the dark winter months ahead. But the start of the cold weather is also synonymous with seasonal depression for a large number of people. Indeed, many persons suffer from Seasonal Affective Disorder (SAD) and envision the next 4 months as a true nightmare. Generally triggered by poor nutrition, a sedentary lifestyle, as well as a lack of light, this disorder can affect anybody.

SAD is not a myth and should be taken seriously, as it affects many people across the country, not just in Quebec. It is a mood disorder fueled by chronic fatigue that is in itself  a symptom of an imbalance in your health. Thankfully, there are natural remedies that can help alleviate the symptoms of this affliction.

 

The symptoms

Seasonal depression is very similar to clinical depression. Indeed, its symptoms are virtually the same but what differentiates the two, is that in order to have a clear diagnosis of seasonal depression, these symptoms must be felt for at least two consecutive winters. Normally, thes effects of seasonal depression start at the beginning of October and disappear completely around the month of April.

In terms of symptoms more specifically, those affected will tend to isolate themselves, have a significant decrease in energy and will experience a lot of anxiety and irritability. Furthermore, those affected will tend to gain weight and suffer from hypersomnia (excessive tiredness).  In general, people with seasonal depression will also have a depressive mood throughout the day, which in extreme cases, can lead to suicidal thoughts.

 

Tips to reduce the effects of seasonal depression

1. Change your diet

With the cold weather on its way, our lifestyle will change, and this affects our diet in many cases. In the summer, all the markets are accessible: a great amount of fresh fruits and vegetables in season are offered to us, so it is easier to include them in our diet. However, when the cold weather arrives, we tend to become more sedentary and thus quietly neglect our nutrition by prioritizing refined and processed products. By adopting a healthier diet during this difficult time, you help your body to respond better to this lack of light.

Here are some key nutrients to adopt in order to help you regain your spirits:

  • Omega 3s: These contribute to the increase in production of serotonin. Omega 3 is responsible for mood management and is associated with a general state of happiness. You can find omega-3 in oily fish, linseed and chia seeds, walnuts, etc.
  • B Vitamins: several studies suggest that people with vitamin B2, B6, B9 and B12 deficiencies often have symptoms of depression. This vitamin is found in many foods such as: green vegetables, lentils, seeds, brewer’s yeast, wheat germs, oranges, etc. Do some research on recipes to help include them more often in your diet.
  • Avoid refined and processed products during this time of the year. Of course, it is impossible to eliminate them completely but it is important to watch your consumption. It may tempt you to consume more refined and packaged foods during winter time since these often represent quick and uncomplicated meals, but remember that they will not better your symptoms. Make a habit of meal prepping that will serve as pre-prepared meals for the week.

2. Get moving!

There is no point in trying to stick to an elaborate Olympian training plan, but adding simple physical activity to your routine will reduce your sedentary level. Physical activity allows the production of endorphins and neurotransmitters associated with feelings of well-being and pleasure. For example, if you normally take the bus to the metro, why not go for a walk and enjoy the fresh air instead? In addition, if your physical activities are done outside, you will enjoy the sun’s vitamin D and this is excellent for your mood!

 

Keep in mind that seasonal depression is largely caused by lack of light during this time of year. Try to make the most of the sun as much as you can. Make sure to dress warmly and enjoy the beautiful winter of Quebec; you will feel much better after.

 

3. Surround yourself with loved ones

As we all know, emotional and social bonds are essential to happiness. With the winter season coming, many tend to lock themselves indoors and avoid social contact. Keep in mind that it is important for you, and especially during this time of the year, to continue to be social as this allows you to relieve pressure and stress.

 

4. Adopt a fixed sleep schedule

Figure out the right amount of hours of sleep that are necessary for you, and try to respect it. One trick could be to establish a sleep routine that you repeat every night so that your body gets used to it, which will help reduce your sleep problems. When a person suffers from seasonal depression, taking naps may seem like an option to get through their day. But by getting your body to sleep for a long part of the day, it can actually exacerbate your seasonal depression by making you feel groggy and will not improve your symptoms.

 

We hope this article has given you some tips for getting through this difficult season. Know that it can also be beneficial to use our services if you think you suffer from seasonal depression. Do not hesitate to contact us for more information on the subject!

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