Andre Lalonde Massotherapeute

08/16/2025

Send a message to learn more

10/18/2024

Why are healthy feet important for protecting the hip

What is the relationship between our feet and our hip?

At first glance, the foot and the hip might seem like isolated entities, operating in their own realms. However, in the grand scheme of our body’s biomechanics, they’re intimately linked, forming parts of a kinetic chain—a series of interconnected segments and joints that move and react in response to one another. So, when one link is affected, it can set off a domino effect throughout the chain.

Plantar pain, primarily being a foot ailment, can become the proverbial “pebble in the pond,” sending ripples throughout your body. Here’s how:

Altered Gait: When the foot experiences pain, our natural response is to adjust our walking pattern to minimize discomfort. This altered gait can stress different muscles and joints, potentially leading to imbalances in the hip.
Compensatory Mechanisms: To avoid pain in the heel, you might inadvertently shift your weight more to one side. This asymmetric weight distribution can strain the hip on the side you’re favoring, causing discomfort.
Misalignment: Plantar fasciitis can cause or be a result of misalignment in the foot. As the base of our kinetic chain, any misalignment here can translate upward, affecting the alignment of knees, hips, and even the spine.
Muscular Imbalances: The body operates as a cohesive unit. When one muscle group is weakened or overstrained, others must pick up the slack. If plantar fasciitis leads to weakened foot and calf muscles, the hips might bear an uneven load, leading to pain over time.
It’s this interconnected nature of our body that underscores the importance of holistic health and comprehensive treatment approaches. Addressing plantar fasciitis isn’t just about alleviating foot pain; it’s also about ensuring the harmony of the entire kinetic chain, from the soles of your feet to the curve of your hips.

Foot massage improves circulation, stimulates muscles, reduces tension and often eases pain.

feet exercise

Sit down with a towel on the floor in front of you. Keeping your heel on the ground, pick up the towel by scrunching it between your toes. Repeat 10 to 20 times. As you improve, add a small weight, such as a tin of beans, to the towel.

With your feet resting on the floor, spread your toes apart as far as possible. Hold for five seconds. Repeat this exercise 10 times.

Make a loop out of a piece of elastic fitness band and hold it in place, either with the leg of a table or chair or with your other foot. Place one foot in the loop. Keeping your heel fixed on the ground, turn your toes outwards against the resistance of the band. Bring your foot back to the original position slowly. Build up to repeating this 10 times and doing the set three times a day.

Give it a try, and you'll see amazing results.

Studies have implicated foot posture and foot function as risk factors for lower extremity pain. Empirical population-based evidence for this assertion is lacking; therefore, the purpose of this study was to evaluate cross-sectional associations of ...

10/05/2024

Connection between your feet and your body alignment

Foot posture is the shape of the arch of your foot (medial longitudinal arch). Anyone of any age can have challenges with their foot posture. There are three categories of foot posture described as:

Normal (or neutral)
Low-arched (or flat feet or fallen arches)
Highly-arched (or high arches)
Your specific arch shape can affect walking and running mechanics as well as balance. Those in athletics may notice more changes in their feet due to overuse or injury.

As you age, your feet will likely change in width and shape. Generally, this happens as muscles and tendons loosen, causing your arch to flatten out. Many people live with flat feet without trouble (but not everyone). In contrast, an extra high arch is usually a genetic trait but can also be caused by a neurological disorder.

Foot posture and overall alignment
The way your feet are positioned changes the weight distribution, which can impact other joints in your body. The main areas of impact include your knees and hips. For example, flat feet can lead to your shinbone and femur rotating inward. This would mean that your alignment of the entire leg would be off.

In addition to your joints, poor foot structure can cause different muscle activation patterns. Your body may then overuse specific muscles to compensate and maintain balance. Improper alignment and overuse of larger muscles can lead to back, neck, knee, hip, and foot pain, as well as sprains and strains.

High Arches vs. . Fallen Arches: Postural Stability & Fatigue
Research suggests a link exists between foot posture and your ability to maintain your balance (postural stability). Having high arches may help with your balance when your eyes are open, but limited research does not confirm the same results when your eyes are closed.

Fallen arches are known to increase fatigue and may cause other conditions, such as plantar fasciitis. With the right exercises, footwear, and podiatrist advice, your feet can be happy no matter your foot posture.
Myofascial release therapy is a massage technique that focuses on relieving pain in your myofascial tissues. These are the thick connective tissues that support your muscles.

About Myofascial Tissue
Your myofascial tissue is a network of tissue that spreads throughout your entire body. It connects your muscles, joints, and bones. It also provides support to your organs, helping to keep them in place.

If you could see it, your fascia would look like a single sheet of tissue. However, there are multiple layers that work together. In between these layers is a liquid called hyaluronan that provides stretch and encourages free range of movement. When this liquid becomes thick, sticky, or dries up, it can impact the surrounding body parts.

When you feel stiffness or pain in your body, it can originate from different tissues in your body. Myofascial pain is different from other types of pain because it occurs in places where your myofascial tissue meets or crosses. Myofascial pain may be difficult to identify because it can radiate from the area and spread.

Usually this tissue feels more elastic and movable. Tight myofascial tissue can restrict movement in your muscles and joints. As you move differently to make up for the loss in movement, you can cause additional tightness without realizing it. This can lead to widespread pain and discomfort.

Consult a professional health therapist for improvement in your foot treatment.

Flat foot pain is a common complaint that requires therapeutic intervention. Currently, myofascial release techniques are often used in the therapy of musculoskeletal disorders. A group of 60 people suffering from flat feet with associated pain. Patients were assigned to four groups (15 people each)...

09/26/2024

Feet pain...What can I to help!!!! Focus on the arches

What Are The Foot Arches & Why Do We Need Them?
We have two arches on the bottom of our foot: the transverse arch and the longitudinal arch. These form basically a triangle and a base that is really critical for stability when we move.

To start off, we do active self-myofascial release of the little muscles in your feet. They could be adherent to the bone, or they might be stuck to the fascia. They might even be stuck to one another, so we start by releasing them.

The active self-myofascial release that we perform is going to follow these arches. I use a variety of balls of different sizes. The very smallest is the size of a golf ball or a little bit larger, about the size of a tennis ball. You could use a tennis ball. You could use a golf ball.

I also experiment with some of the balls that are a little squishier. Some are quite hard. The reason I do this is I want to stimulate the muscles and the nervous system with different textures and feelings to try and wake up these sleepy muscles.

Exercise ASMR for Plantar Fascia
What you’re going to do is you’re going to stand on the ball along these arches.

You can go basically metatarsal by metatarsal, following the arch where you’re going to apply high pressure, and we’re going to have you actually moving your foot and rolling the ball along these arches. Moving your toes to try and get these intrinsic muscles awake and released from adjacent tissues. The amount of pressure you apply will depend upon your pain threshold, this is often very unpleasant at the beginning, this should not be torture, so apply as much pressure as you can tolerate, and gradually increase this over time. It becomes less painful with each passing day.

Pick a ball – tennis, lacrosse, or golf
Starting from the ball of your foot, roll the ball toward your heel while pulling your toes up
Move the ball to a different spot, repeat
Do 30 seconds to a minute on each foot.

Seated Short & Skinny Foot
The final exercise in the sequence is now a short and skinny foot. But seated instead of standing. We apply metatarsal pressure, so pressure under each of the metatarsal heads, and we activate the intrinsics pulling the metatarsal head towards our heel, and we hold it for one or two breaths. Then relax.

Sit in a chair
Use the muscles in your foot to pull your metatarsals together (skinny)
Use the muscles in your foot to pull your metatarsals toward your heel (short)
Hold for 1-2 slow breaths
Relax
Do this three or four times per session.

You can do these exercises to strengthen foot arch at least once a day. But more effectively is, when seated at your desk, you can take your shoes off, pull out the ball, roll it a couple of times, do one of the global activations, and then a seated short and skinny foot.

Just to remind your feet how to work, and eventually, they’re going to come on, and they’re going to be ready to do the full-blown standing foot intrinsic exercises.

Never hesitate to consult if you need specific guidances

09/21/2024

It is finally official... Dreams are real... I got the best news of my life; I passed my Ontario Board of Clinical Sciences Exam... No words can describe my feeling. Many of you made sure that I kept my motivation. Many sacrifices I did... Countless Days and Nights I spent with a dear friend of mine studying... I can now say I can play in the Canadian Major League Field. I passed this biggest stepping stone ... I am so ready for the next stepping stone of the Full Ontario license.

09/11/2024

Mabom !!!!festival of autumn
As the seasons shift, and the heat of summer tapers off into the cool crisp of Fall, it is time to relish in Autumnal spirit and celebrate the Fall Equinox and Mabon, also known as Thanksgiving.

The Fall Equinox happens when the length of daylight exactly equals the length of night. This equilibrium is a delicate dance integral to the transition between seasons. Traditionally, it is celebrated on the eve (the evening before) of September 21st and continues through September 28th
The apple is a prolific food for Mabon, representing the end-of-summer harvest. It is also a symbol of rebirth, healing, and a long life.
Honor the gifts of the season by going apple picking with a close-knit group. As you do, relish the gifts the Earth has to offer each of us and marvel in the natural bounty of the world around you.

There is no one single way of celebrating Mabon. Each celebration will look different based on personal preferences and the local flora and fauna available. It is only important that you listen to your intuition when considering which rituals are best for you.

09/08/2024

Celebrating Harvest Moon Mid Autumn

The Mid-Autumn Festival is a harvest festival that focuses on the spirit of gratitude. So the ancient story goes, the beautiful Chang’e drank an elixir of immortality and flew to the moon, while the archer Hou Yi later became the God of the Sun. The forlorn couple is reunited once a month when the full moon burns brightly from the force of their love. Today, the Mid-Autumn Festival is celebrated to mark the end of the harvest season, while giving thanks for the gifts of family unity and togetherness.

Recipes
You’ll see mooncakes for sale in every Chinatown bakery during the days leading up to the Mid-Autumn Festival. Businesspeople dutifully gift tins of high-end mooncakes to clients and families buy their favorites for their own Mid-Autumn Festival celebrations. You can make mooncakes and their cousin, the picture pastry, at home with really terrific results.

Ingredients
Wrapper:
1/2 cup Golden Syrup
2 cups flour, sifted
1/2 cup oil
1 teaspoon baking soda
1 teaspoon baking soda mixed with 1 teaspoon water
1 1/2 cups Sweet Lotus Seed Paste (see below)
10 salted preserved egg yolks (optional)
1 mooncake mold, 2 1/2 inch in diameter
1 egg yolk, beaten

Sweet Lotus Seed Paste:
2 1/2 cups (5 ounces) skinned dried lotus seeds
1/2 cup oil
3/4 cup sugar
1 teaspoon maltose syrup or honey

Directions
1. Prepare the Golden Syrup at least 2 hours before you start making mooncakes.

2. Make the Sweet Lotus Paste. Start by soaking the dried lotus seeds in warm water for 1 hour. Next, boil the lotus seeds over medium heat for another hour. When the lotus seeds are done boiling, drain and grind them into a smooth paste in a blender, adding a little water if necessary. Heat 2 1/2 tablespoons of oil in a non-stick pan over high heat. Add 2 tablespoons of sugar and stir until the mixture caramelizes, about 2-3 minutes. Reduce heat to medium, add the lotus seed paste and mix well. Stir in the remaining sugar and mix until dissolved. Gradually add the remaining oil and stir until the mixture is thick and pulls away from the sides of the pan, about 20-30 minutes. Last, stir in the maltose syrup or honey and remove from the heat. Cool the paste overnight. This recipe makes about 1 1/2 cups of Sweet Lotus Seed Paste.

3. The next morning, make the mooncake dough. Combine the flour and baking soda in a mixing bowl. Make a well in the center and stir in the Golden Syrup, oil and baking soda solution, mixing well with a wooden spoon. Flour your hands and knead the mixture into a smooth, spongy dough. Cover and set aside on the counter for 3-4 hours.

4. Once the dough and Sweet Lotus Seed Paste are ready, divide each into 10 equal pieces and roll each portion into a ball between your palms. If you are using preserved egg yolks, make a depression in each lotus seed paste ball, insert the egg yolk, and then press closed. Repeat with all 10 lotus seed paste balls.

5. On a floured surface, roll a piece of dough into a 5 1/2 inch round circle that’s about 1/8 inch thick. Hold the dough circle in your palm, place a lotus seed paste ball in the center and fold the sides of the dough circle around it to completely enclose the lotus seed paste ball. Press the edges together to seal it.

6. Lightly flour the inside of the mooncake mold. Press the combined dough ball with the lotus seed paste filling into the mold, seam side up. Flatten the dough with your palm or fingers, so the mooncake conforms to the shape of the mold.

7. Turn the mold over and tap it on the side of your work surface to dislodge the cake. Place the mooncake on a lightly greased baking sheet. Repeat steps 5-7 with each piece of dough and lotus seed paste ball.

8. Once all 10 mooncakes are arranged on a baking sheet, place them in a preheated 400 degree oven for 10 minutes. Remove and brush the top of the mooncakes with the beaten egg. Return the mooncakes to the oven to bake for another 8 minutes, or until golden brown.

9. To allow the mooncakes to mellow and taste better, leave them to rest uncovered in a well ventilated space overnight before eating.

tutotiral video https://youtu.be/Mo3e0DVy71E?si=P9VzraaZmiz96-SP

09/06/2024

Can Traditional chinese Medicine help me to prevent the Gout Crisis

Gout is a form of inflammatory arthritis characterized by sudden, severe attacks of pain, swelling, redness, and tenderness in the joints, often the joint at the base of the big toe. Caused by elevated levels of uric acid in the blood, which can form needle-like crystals in a joint, gout can lead to significant pain and discomfort. The condition can affect anyone, and its flares are unpredictable and may be triggered by diet, alcohol, or other factors.

How does TCM view Gout?
Traditional Chinese Medicine (TCM) approaches gout as a condition rooted in the accumulation of excess Dampness and Heat within the body, which then crystalize as uric acid in the joints. Unlike Western medicine that focuses on uric acid levels and their management, TCM emphasizes restoring the body's balance by identifying and treating the underlying patterns of disharmony. Recognizing these patterns is critical, as TCM believes that each individual's constitution and imbalance require a unique, tailored approach to treatment.

Causes of Gout According to TCM
TCM recognizes several underlying patterns that may lead to the development of gout. One such pattern is the Stagnation of Blood and the accumulation of Dampness, which can hinder the flow of bodily fluids and result in the build-up of uric acid.

Another pattern involves the combination of Dampness with Heat, which can contribute to the inflammation and intense pain characteristic of a gout attack. These TCM patterns reflect deeper systemic issues, and understanding them is crucial for providing an effective treatment plan tailored to the individual's needs.

Objective. The aim of this study is to evaluate the clinical efficacy and safety of acupuncture therapy in the treatment of acute gouty arthritis. Methods. A literature search of PubMed, EMBASE, ISI Web of Science, CENTRAL, and CNKI was conducted from ...

08/17/2024

I know that people are not ready ...SEPTEMBER is in 2 weeks... just think to prepare yourself for Fall season with the tools of Chinese Medicine
Here are some tips from a Chinese Medicine perspective to help you reactivate your wellness routine and to stay healthy this fall.

Prioritize what is most valuable to you.

In the fall we often become acutely aware that there are never enough hours in the day. Are there tasks that are occupying your time that are preventing you from eating well, exercising regularly and spending quality time with loved ones

Eat with the season.
Fall is the time to transition towards eating warming and cooked food. The warm yang nature of summer helps the body digest raw food and salads. But, as the weather turns cooler, eating raw and cold food puts a strain on the digestive system. This, in turn, takes energy away from the body’s ability to defend itself from illness. Eat warm foods (steamed vegetables, soups, etc.) Build up your reserve of energy to keep your health this winter by incorporating baked root vegetables and winter squashes into your diet.

The minute you feel a cold coming on, add garlic, ginger, fresh green onions to your diet to warm up your system and fight off your cold. Bonus if you put it in bone broth!

Fall is a great time to get back into your prevention routine, especially if you suffer from colds, pneumonia, asthma, depression, fatigue, arthritis, or any conditions that worsen in the coldess months. Cupping, Moxa, Tuina can directly boost your immune system and support your lungs to make you less susceptible to illnesses in the coming months

Be ready...Not Sorry

08/09/2024

Insomnia nad Chinses medicine aka TUINA

Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or both, leading to impaired daytime functioning. It can manifest as restless sleep, frequent waking during the night, and trouble returning to sleep once awake. Insomnia affects a person's overall health and quality of life, contributing to fatigue, mood disturbances, and decreased productivity. It's a condition that can be transient or chronic, with various underlying causes ranging from lifestyle factors to psychological stress.

How does TCM view Insomnia?

In Traditional Chinese Medicine (TCM), insomnia is viewed as a symptom of an underlying imbalance within the body's energy system. Contrasting with the Western medical approach that often focuses on psychological and environmental factors, TCM sees insomnia as a manifestation of disharmony in Qi (vital energy), Blood, Yin, Yang, and organ systems. TCM practitioners aim to identify and correct these imbalances through holistic treatments, addressing the root causes of insomnia.

What is Tuina?

Tuina is a comprehensive system of bodywork or massage that involves the massage of the body’s soft tissues to balance the flow of energy, or “qi,” within the body. The term “Tui Na” literally translates to “push” and “lift and squeeze,” which accurately describes some of the many techniques employed during a Tuina session. This therapy combines various massage techniques, acupressure, and stretching movements to promote physical and energetic balance in the body.

Stress Reduction:

Tuina’s gentle and rhythmic techniques can help promote relaxation, reduce anxiety, and improve overall mental well-being. It can be a valuable tool in managing stress-related conditions like insomnia and depression.

Improved Circulation:

The manipulation of soft tissues and acupressure points in Tuina promotes better blood circulation and lymphatic flow. This can enhance the body’s ability to deliver nutrients and oxygen to cells while removing waste products.

How is Tuina Different From Regular Massage?

Because Tuina is based in Traditional Chinese Medicine, the approach is actually quite different from that of a massage therapist. While Tuina takes into account the importance of muscles, fascia, joints and bones, it is also centered around tending to the different meridians, organ systems, Qi and Blood that are foundational to TCM. Tuina practitioners intend to assess the qi of their client using their hands and diagnostic tools, and affect the flow and distribution of that qi during the session.

Conclusion

Whether you’re interested in acupuncture but still feeling hesitant about needles, seeking relief from chronic pain, or simply in need of a way to relax and unwind, Tuina (massage without needles) may be the TCM therapy for you.

https://www.crd.york.ac.uk/PROSPERO/display_record.php?RecordID=447839, identifier CRD42023447839.

07/18/2024

SI Joint Pain, you need some Manual Therapy
Sacroiliac (SI) joint dysfunction describes pain due to abnormal movement (too much or too little) or misalignment of the SI joint. It can cause sharp, stabbing pain that starts in the hips and pelvis and radiates into the lower back and down the thighs.

Pain is the main symptom of SI joint dysfunction. It can be felt on one side of the body in the lower back and the hip, buttock, and leg on the same side. While rare, SI joint dysfunction can also affect both sides of the lower body.

What Is the Sacroiliac (SI) Joint?
The sacroiliac joints are located where the sacrum (tailbone) and ilium meet in the lower back.
The sacrum is the triangular bone near the bottom of the spine. The ilium is one of the three bones of the hip bones at the uppermost point of the pelvis.

You have two SI joints connecting the pelvis to the lower part of the spine. They support the body's weight and function as shock absorbers to reduce spinal pressure.

The SI joint structure is designed to be tough enough to keep the body upright and support the pelvis when giving birth.

Inflammation of one or both SI joints, called sacroiliitis, is sometimes to blame for SI joint pain.

The most common symptoms of SI joint dysfunction are:8

Low-back pain that is dull, achy, and ranges from mild to severe on one or both sides
Pain that spreads into the buttocks, groin, or upper thighs
Worsening pain with movement or putting pressure on the SI joint (i.e., walking, climbing steps, or bending down)
Stiffness that affects range of motion in the lower back, hips, and pelvis
Sciatica-like pain starting in the lower back and going into the buttocks and thighs—pain might feel hot, sharp, or stabbing and may include numbness and tingling
Pelvic instability, in which the pelvis feels like it will give way with standing and walking or getting up from a sitting position
Excruciating pain with transitional movements (i.e., climbing stairs or getting up from a sitting position)
Severe lower back, hip, and buttock pain after sitting for extended periods

Gentle Stretches and Exercises
Research shows that focusing on key muscles and muscle groups can best treat and improve SI joint pain.
For example, the hamstring (a muscle at the back of the thigh) provides stability to the SI joints because of its direct connection to ligaments involved in joint stability.

Exercises should also focus on assessing and addressing weaknesses of the SI joints and nearby muscles and muscle groups

Double knee to chest: This involves both knees. It is performed in this way:

Lie face up and grab both knees.
Pull them toward your chest as far as possible without lifting your back off the floor.
Hold for at least one minute.
Quadriceps stretch: This exercise stretches the quadriceps and muscles around the hips and knees.15 Its steps include:

Support yourself using the back of a chair or a wall with one hand and bend the opposite knee.
Grab the leg above the ankle and pull backward to the buttocks, letting that knee fall toward the other.
Keep your belly tight, with your buttocks tucked and hold this position.
Relax and then switch legs.
Seated hamstring: This exercise stretches the hamstrings, hips, and calves. It involves:

While on the floor, sit up straight, with your legs extended in front of you.
Bend one knee and let that leg fall out to the side.
Bend forward using your hips. with your chest and chin up.
With your toes pointed up toward your nose on the extended leg, reach toward your toes.
Hold and then switch legs.
Seated butterfly: The seated butterfly stretches the inner thigh, groin, knee, and hip muscles.15 Do it as follows:

While on the floor, sit up straight and tall, with your knees bent.
Drop your legs to the side (keeping your knees bent), and bring the soles of your feet together.
Grab your ankles and slowly lean forward, with your spine straight.
Place the elbows on the tops of the thighs and press down until you feel the stretch.
Cat-cow stretch: This stretch can keep the spine mobile.16 It involves:

Start on your hands and knees with the knees under the hips and your hands just over your shoulders.
Round your back up to the ceiling with your head down slightly and buttocks turned in.
Come back to your original position.
Let your tummy lower toward the floor while arching your back and keeping your head up slightly with your eyes straight ahead.
Alternate between the two poses.
Seated spinal twist: This stretch improves posture and spinal mobility. Do it in this way:

We found that the home exercise program and the manual therapy plus exercise program significantly improved pain intensity, quality of life, and the findings of specific tests in patients with SIJDS. In addition, superiority between the two groups in terms of pain intensity, quality of life, and spe...

06/22/2024

Hydrotherapy a modality thta i love to use !!!!

Hydrotherapy has been used for centuries as a way to stimulate healing within the body. This simple, non-invasive treatment has little-to-no-risk of side effects and yet can provide powerful healing. When we refer to hydrotherapy as ‘constitutional hydrotherapy’ it is because we are talking not just about treating a specific symptom of an ailment – we are talking about treating an individual’s entire constitution – your body’s muscles, bones, tissues, cells, circulation, immune system, etc. – to expedite your body’s natural healing process

Constitutional hydrotherapy is consider as a complementary treatment modality that harnesses the healing power of water to promote balance and well-being.
Its gentle yet effective approach offers numerous benefits, including enhanced immune support, improved digestion, pain relief, and stress reduction.

Constitutional hydrotherapy is a wonderful therapeutic treatment option for a wide variety of patients of all ages because there are almost no contraindications.