Wednesday, August 17, 2022

Tips And Techniques For Pain-Free Knitting

If you’re an avid knitter, you may have experienced strain in your hands, wrists, neck or upper back from being in the same position for an extended time. Like sewing and typing, knitting is a repetitive motion activity that can lead to strains and injuries. In some cases, you can even end up with carpal tunnel syndrome, if you don’t grip and position your wrists properly. πŸ§Ά


1️⃣  TAKE FREQUENT BREAKS

The most important thing you can do to prevent injury is to take frequent, regular breaks. Change your body’s position and look up often from your work and into the distance. Consider setting a timer to remind yourself. ⏲

2️⃣ SIT UP STRAIGHT

Sit in a comfortable but supportive chair. Put your feet on the floor and try not to hunch over. Try to use your stomach muscles when you adjust your posture. Consider placing a small cushion, rolled-up towel or sweater between your chair and the curve in the small of your lower back to help you sit up straight. πŸͺ‘

3️⃣ CHOOSE YOUR TOOLS CAREFULLY

Consider using smooth, lightweight needles. Circular needles are best for large projects. When crocheting, use ergonomic hooks.

4️⃣ SWITCH IT UP

Learn to easily switch between English and Continental knitting styles. Switching helps you keep knitting while reducing the risk of a repetitive strain injury (RSI). πŸ‘

5️⃣ STRETCH

Stand up and move around but also stretch your fingers every once in a while. To stretch your fingers, clench your hands and then spread your fingers as far as you can. If you notice tension in your neck or shoulders, consider trying a couple of neck stretches too. 

6️⃣ MAKE SMALL, EFFICIENT MOVEMENTS

Practice how small you can make your movements and keep the working yarn close to the tip of your needles. Grasp your yarn gently. A consistently relaxed grip helps you keep a constant gauge while reducing unnecessary strain on your neck, shoulders and wrists.


Don’t ignore any pain or stiffness you experience from knitting. Knitting should be fun and relaxing but make sure it’s adding to your well-being, not causing you strains or injuries. 😊

Visit our chiropractors, if you experience continuous pain and discomfort from knitting. πŸ‘

#knitting #handpain #wristpain #neckpain #upperbackpain #chiropractic #wecanhelp #health #wellness #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Friday, August 12, 2022

5 MYTHS ABOUT LOW BACK PAIN


MYTH #1 - Low back pain is caused by arthritis.

Fact πŸ‘‰ Arthritis is most commonly associated with aging but not always pain.

 

MYTH #2 - You should rest or stop activity if you're experiencing low back pain. πŸ›‘

Fact πŸ‘‰ Rest may be detrimental to recovery from back pain and potentially can lead to increased pain and muscle atrophy.

 

MYTH #3 - The spine is delicate and easily injured.

Fact πŸ‘‰ The spine and its surrounding muscles, tendons and ligaments comprise a well-designed structure that's incredibly strong, flexible and supportive.

 

MYTH #4 - An MRI scan is needed to diagnose my back pain. 🩺

Fact πŸ‘‰ Chiropractors can develop a successful treatment approach based off a thorough medical history and physical exam. Only specific symptom patterns in a minority of cases indicate the need for MRI or other diagnostic imaging.

 


MYTH #5 - Back pain and back problems won't happen to me. 😲

Fact πŸ‘‰ Approximately 8/10 people will experience low back pain at some point in their lifetime. Back pain is the second most common reason people visit their primary care doctor.

 

Which myth was the most surprising to you? Let us know in the comments below πŸ‘‡

 

#FAQFriday #lowbackpain #myths #arthritis #recovery #spine #spinalhealth #MRI #chiropractic #backpain #chiropractor #newhamburgwellness #wecanhelp #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Thursday, July 14, 2022

THE COMPLETE GUIDE FOR MUSCLE KNOTS (EVERYTHING YOU NEED TO KNOW + TIPS FOR RELIEF)

 Author: CCA



Chances are, you’ve experienced the tender, achy feeling of a muscle knot at some point in your life. Research has shown that muscle knots may affect up to 85 per cent of the population. Muscle knots impair mobility, cause pain, and can reduce a person’s quality of life.


WHAT ARE MUSCLE KNOTS?

Muscle knots are typically found in your back, shoulders, and neck. They are stiff bands of muscle that have a hard knob in the centre, which is known as a trigger point. The pain can either pop up spontaneously (active) or when the trigger point is pressed (latent). But in all cases, muscle knots cause pain to radiate beyond the trigger point into the surrounding muscles.


WHAT CAUSES MUSCLE KNOTS?

Muscle knots, also known as myofascial trigger points, are complex and have a variety of possible causes. There is a lot more research to be conducted on the matter, but the best available evidence suggests that muscle knots are the result of overuse such as heavy lifting or repetitive activities. Other causes may include:

·         Psychological stress

·         Poor ergonomics

·         Bad posture

·         Fatigue

·         Dehydration

·         Unhealthy eating habits

·         Sleep disturbances

·         Joint problems


WHAT ARE SYMPTOMS OF MUSCLE KNOTS?

Pain is the primary symptom of muscle knots. Since everyone experiences pain differently, your symptoms may vary from those of someone else. However, most people agree that muscle knots feel swollen, tense, or bumpy, and cause an aching sensation.

Depending on where in the body the muscle knot is located, it may cause seemingly unrelated pain in other areas. For example, a muscle knot in the neck can send pain into the base of the skull, causing a tension headache.


WHO IS MOST AT RISK FOR MUSCLE KNOTS?

There are very few people who get through life without ever experiencing a muscle knot. Ninety-seven per cent of people with chronic pain have trigger points, and 100 per cent of people with neck pain have them. There are, however, certain risk factors that increase the likelihood of developing muscles knots. These include:

·         Ageing

·         Disease

·         Stress

·         People with fibromyalgia


HOW ARE MUSCLE KNOTS DIAGNOSED?

Diagnosing a muscle knot requires a physical examination by an experienced professional such as a chiropractor. The examiner will assess the area of concern for three things: a taut band of muscle, a tender nodule, and the reaction of the patient to physical pressure.


HOW ARE MUSCLE KNOTS TREATED?

Once you’ve been diagnosed, the question becomes “How do I treat the muscle knot in my back/neck/shoulders, etc.?” There are several options, but the most common include:

·         Stretching

·         Chiropractic

·         Acupuncture

·         Exercise

·         Massage therapy

·         Ultrasound therapy

Whichever option you choose, the main goal is to release the trigger point to reduce pain and increase mobility1 by breaking up the knotted tissue and calming inflamed nerves.


HOW CAN YOU PREVENT MUSCLE KNOTS IN THE FIRST PLACE?

Because muscle knots are the result of overuse, stress, bad posture, fatigue, etc., your risk of getting a muscle knot can be lowered by resting and working on posture and overall lifestyle habits. Here are some tips:

·         Improve your posture by sitting in a relaxed position, with your shoulders back and down. Try your best not to slouch.

·         Take opportunities throughout the day to rest and incorporate exercise into your routine.

·         Don’t overdo it when lifting heavy objects. Ask for help, take it slowly, or move things in batches.

·         If your job requires you to sit for most of the day, take regular stretch breaks to prevent your muscles from getting too tight.

·         Make sure your diet includes a healthy mix of calcium, potassium, and magnesium, and drink plenty of water to keep your body hydrated.

Muscle knots in any area of the body are painful and frustrating. Now that you know what they are, what causes them, and how to treat them, we hope you’ll find relief and get back to enjoying your everyday activities.


CAN YOU TREAT MUSCLE KNOTS AT HOME?

While we recommend seeking the advice of a spine, muscle, and nervous system expert, there are some cases where you can massage the sore muscles yourself. Try following this simple technique:

·         Locate the knot in your muscle and, using your fingers, gently massage it out.

·         Focus on loosening the tight muscle by pressing down firmly and making small circles.

·         If you’re finding it difficult to reach the muscle knot in your back, neck, or shoulders, you can try using a tennis ball or foam roller to apply pressure to the knot. Slowly and gently move back and forth to relieve the tension.

·         Muscle knots in any area of the body are painful and frustrating. Now that you know what they are, what causes them, and how to treat them, we hope you’ll find relief and get back to enjoying your everyday activities.

 

If you have a persistent muscle knot that is interfering with your quality of life, contact our office to make an appointment with one of our team members.

#muscleknots #muscles #knots #triggerpoints #stretching #chiropractic #acupuncture #exercise #massage #health #wellness #wecanhelp #newhamburgwellness #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Saturday, July 2, 2022

How to Enjoy Summer Activities Without Back Pain

 The summer months are generally active for everyone. The extra activities can put additional strain on our backs that can result in pain and stiffness and hamper our planned activities. 🌞


Below are a few tips to ensure you’re aware of situations that could pose a risk for developing back pain so you can enjoy summer to the fullest, pain-free!








1️⃣ TAKING THE FAMILY OUT FOR DAY TRIPS

While carrying extra packs, bending, twisting or even picking up small children, you’re bound to experience aches and pain. It’s important to be aware of the strain you are putting on your back and take frequent breaks. πŸŽ’


2️⃣ ENJOYING A DAY ON THE GOLF COURSE

Warm up before your game with a few quick stretches and stay hydrated in the warm sun. Be aware throughout the game that you maintain proper posture and take breaks as needed to avoid fatigue or excessive strain. ⛳


3️⃣ HOSTING OUTDOOR PARTIES

These events can be a lot of fun, and safety isn’t always top of mind. It’s important to relax and have fun, just exercise caution when partaking in summer activities with potential for risk. πŸ₯³


4️⃣ ACTIVITIES ON THE WATER

A weekend or day on the lake is the perfect way to spend hot summer days. Exhilarating watersports like tubing and wakeboarding are really fun, but can also cause serious back injuries. Before you hit the water, ensure that you are well-aware of the risks involved and be safe! 🌊


Depending on what you have planned for summer, you don’t want one day of fun to ruin the following day or the rest of your summer. It only takes a few moments to evaluate the situation and decide whether or not it’s worth it to continue. πŸ€”Take extra care during the summer months to warm up, focus on good posture and exercise sound judgement when evaluating the risk of injury. πŸ‘


#summeractivities #summer #backpain #daytrip #golf #outdoors #watersports #health #wellness #wecanhelp #chiropractic #physiotherapy #massage #newhamburgwellness #newpatientswelcome #wilmot #newhamburg #baden #wellesley #tavistock #waterlooregion

Thursday, May 26, 2022

Ankle Injuries

 


An ankle sprain is a very common injury that can happen to athletes, non-athletes, children and adults.  A sprain refers to a stretching or tearing of a ligament.  Ligaments are tough bands of fibrous tissue that connect one bone to another, and help stabilize joints, preventing excessive movement. 

Most ankle sprains can be managed conservatively.

Initial conservative management of ankle sprains should follow the P.R.I.C.E. principle (Protection, Rest, Ice, Compression, Elevation).

The P.R.I.C.E. principle helps decrease pain and swelling and can be used during the rehabilitative process as needed.

Additional treatment options include:

  • Electrotherapy
  • Ultrasound
  • Laser therapy
  • Taping
  • Bracing
  • Soft tissue techniques
  • Manual mobilization

Rehabilitative strategies should also include:

  • Exercises that incorporate active range of motion
  • Stretching and strengthening for the ankle joint and lower extremity
  • Proprioceptive/balance training to minimize the risk of ankle instability and re-injury.

An untreated ankle sprain may lead to chronic ankle instability.  This may also result in secondary foot, knee, hip, and back problems because of subtle changes in movement patterns. 

If you are having difficulty with ankle pain, our qualified health professionals can determine the cause of your pain and prescribe appropriate therapy and rehabilitation strategies specifically for your circumstance.

Contact us:

519-662-4441

www.nhwc.ca

 

#ankle #sprain #rehabilitation #pain #electrotherapy #ultrasound #lasertherapy #taping #bracing #softtissue #mobilization #exercise #stretching #proprioceptivetraining #health #wellness #chiropractic #physiotherapy #wecanhelp #newhamburgwellness #wilmot #newhamburg #baden #wellesley #tavistock #waterlooregion

Wednesday, May 18, 2022

Meet Dr. Melissa Hamilton

 Meet another one of our Chiropractors, Dr. Melissa! πŸ‘‹




▶ NAME - Melissa Hamilton

▶ ROLE AT CLINIC - Chiropractor

▶ CLINICAL SPECIALITY - I have a special interest in female care such as guiding rehab/exercise around hormonal profiles and postpartum care/rehabilitation, TMJ dysfunction, sport chiropractic and nutrition.

▶ WHY DID YOU BECOME A CHIROPRACTOR - I became a Chiropractor because I have always had a strong desire to help the public improve their health and wellness. Chiropractic was the perfect combination between traditional health care and athletic training. Plus, after I saw a Chiropractor myself for a hip injury from a powerlifting competition I was extremely impressed and it was a no brainer for me to apply to Chiropractic school!

▶ FAVOURITE THING ABOUT BEING A CHIROPRACTOR - I love being able to help educate my patients about understanding what is going on with their bodies and teaching them how to manage and improve their pain - movement is medicine!

▶ FAVOURITE THING ABOUT WORKING AT NHWC - The community! We have a great team of practitioners and the community we serve is amazing. It makes the day go by fast when you are surrounded by wonderful people.

▶ FAVOURITE ACTIVITY OUTSIDE OF WORK - When away from the clinic I enjoy spending time with friends and family. I also can't live without the gym. I enjoy weight lifting and running. I also spend a lot of time working on my research and completing my residency program to become a sport specialist chiropractor, with a niche in female rehabilitation and performance. πŸ‹️‍♀️

3 INTERESTING FACTS ABOUT ME:
1️⃣ I was born and raised in Courtice, ON
2️⃣ Before Chiropractic School I completed my Masters in Human Health and Nutritional Sciences at the University of Guelph - where I learned that rats are really just small dogs πŸ•
3️⃣ I am also a Fitness Coach at Orangetheory Fitness Waterloo! πŸ‘Ÿ

Wednesday, May 11, 2022

Meet Dr. R. Greg Lusk

Next up on our Chiropractic Team is Dr. Greg!



▶ NAME - Robert Gregory Lusk

▶ ROLE AT CLINIC - Chiropractor

▶ CLINICAL SPECIALITY - General Practice

▶ WHY DID YOU BECOME A CHIROPRACTOR - I have always been interested in biology/anatomy and participated in a variety of athletic activities growing up. As a result, I gained an appreciation for how the body moves and performs various activities, as well as experiencing muscle and joint related pain/injuries. I know how important moving and feeling well is to my quality of life so I enjoy supporting my patients with similar goals.

▶ FAVOURITE THING ABOUT BEING A CHIROPRACTOR - I really enjoy educating patients about things that may be contributing to their pain or complaint so we can optimize self management. I also am grateful for being able to offer patients drug free options for pain/symptom relief.

▶ FAVOURITE ACTIVITY OUTSIDE OF WORK - Outside of work I enjoy being active with my wife and two children, and supporting my kids in their various activities.

3 INTERESTING FACTS ABOUT ME:
1️⃣ I lived on a mining property in South Porcupine, Ontario for a number of years while growing up ⛏
2️⃣ I can still do a standing back flip that I learned while cheerleading in university
3️⃣ I enjoy doing DIY projects around my home when I have the time 🏠