Preventing Cold-Related Injuries During The Winter

By Dr. John A. Papa, DC, FCCPOR(C)

Physical activity during the winter season can place unique demands on the body that can predispose you to injuries such as:

❄ Soft tissue injuries - including sprains, strains and contusions. Cold weather decreases the elasticity of soft tissues making them more prone to injury during activity.  Ligaments and muscles in the back, upper and lower extremities are commonly injured.  Falls in slippery conditions can also contribute to injury.

🥶 Exposure injuries - include frostbite and hypothermia and occur when individuals do not wear attire that is appropriate for the weather conditions and physical activity performed.

❄ Blisters - can form due to the friction of wet gloves and/or wet socks with poorly fitting footwear.

🌞 Sun-related injuries - can also occur in the winter months and cause sunburn and snow blindness.

❄ Technical injuries - can happen when physical activities are performed with:  inadequate technique/training; unsuitable equipment; and/or poor preparation/planning.

Below are some of the strategies that can be used to prevent cold-related injuries:

✅ WARM UP and prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Also consider exercise training to help prepare you for winter activity.

✅ DRESS FOR THE ELEMENTS - by wearing insulated lightweight clothing with multiple layers.  This will allow you to add or subtract layers as needed.  Attire that is waterproof can help keep you dry and reduce the risk of heat loss.  Insulated gloves, footwear, and headgear can also help keep you warm.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.. 🥾

😎 PROTECT YOURSELF FROM THE SUN - by applying sunscreen regularly.  Your eyes should also be protected with UV blocking sunglasses.

✅ GET PROFESSIONAL TRAINING - while learning the skills of a particular activity such as skiing or snowboarding to help minimize the chance of injury. 🏂

✅ USE THE RIGHT EQUIPMENT & FIT - have sporting equipment properly fitted for your body type, and wear a helmet during activities. Use an ergonomic snow shovel for safe shoveling techniques. ⛸

✅ PREPARTION & PLANNING - be aware of changes in weather forecasts that can influence safety.  Coarse sand or ice salt can help give your walkways and driveways more traction.  Adequate nutrition and hydration before, during, and after activity can optimize energy levels and improve overall physical functioning.  This will help reduce fatigue and chance of injury. 💦

Recognizing some of the common injuries that occur during the winter months and knowing which precautions to take can ensure that you enjoy physical activities safely in cold weather. 👍  

For additional information on health and wellness, visit www.nhwc.ca.

#winter #injuries #physicalactivity #sprains #strains #contusions #blisters #sun #warmup #exercise #training #equipment #preparation #coldweather

Shovel Light: Tips for Shoveling Snow During the Winter

During the winter months, snow shovelling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back!

These back health tips will ease the hassle of clearing your driveway and help keep your back in shape:

WARM UP

Before tackling any strenuous activity, a quick 10-minute warm up such as a walk around the block will kickstart your muscles for the activity ahead and help prevent injury.

DON’T LET SNOW PILE UP

If the weather report calls for several days of snow, frequent shovelling will allow you to move smaller amounts of snow after each snowfall.

PICK THE RIGHT SHOVEL

Use a lightweight push shovel. If you’re using a metal shovel, spray it with Teflon, so snow won’t stick to it.

PUSH, DON’T THROW

Push the snow to the side rather than throwing it. This way, you avoid lifting heavy shovelfuls of snow, and abrupt twists or turns that may result in injury.

BEND YOUR KNEES

If you need to lift shovelfuls of snow, bend your knees, and use your leg and arm muscles to do the work, while keeping your back straight.

TAKE A BREAK

If you feel tired or short of breath, stop and take a break. Shake out your arms and legs to recharge.

STAY HYDRATED

Even though it’s cold outside, your body still needs plenty of fluids. Be sure to drink lots of water before, during and after shovelling. Remember – if you feel thirsty, you are already dehydrated!

TAKE IT SLOW

Rest when you feel tired or short of breath. Stop shovelling if you experience sudden or prolonged joint or muscle pain.

COOL DOWN

After you’ve finished shovelling, cool down by taking a walk and stretching out tense muscles.

If you are experiencing muscle or joint pain, contact our office for help.

519-662-4441

www.nhwc.ca

#snow #winter #snowshovelling #backpain #spine #chiropractor #chiropractic

Preparation & Conditioning for Skiing

 Winter can be a splendid and enjoyable time of year, especially if you love outdoor activities like skiing. ❄

Commonly, muscles that work to internally rotate the hips are activated and engaged during skiing – key for maintaining balance and coordination. ⛷

A great way to condition the body and build muscle memory for skiing is to practice your technique with the use of balance boards, in-line skates, or sports that require quick movements and changes of direction. 🎿

Another important aspect to skiing is the need for endurance and stamina. Interval training is a great tool to build endurance, where you maximize your input for short bouts of time. The gains made through interval training can translate into meaningful improvements to your overall endurance; however, as with all activities, progression is key. 👍

If you are an avid skier, now is the time to start preparing your body for the season!

Here are some general tips to help prevent injury:

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MAXIMIZE JOINT AND MUSCLE FUNCTION

In skiing, maintaining good muscle and joint range of motion is important and improving mobility is key to preventing injuries. Your chiropractor can help you improve your joint and muscle function, as well as provide some guidance on how to best increase your mobility safely based on your individual goals and needs. The earlier you start, the better prepared you will be.

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WARM-UP AND STRETCH

Prior to hitting the slopes, it is always advisable to warm-up. Start with gentle activities such as walking or skating to increase the blood flow to your muscles. You may also want to do gentle stretches before you play to help prevent injuries. Better yet, consider working on your overall mobility before the season begins to enhance your athleticism and improve your performance.

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CHECK YOUR EQUIPMENT

You should always ensure that your equipment fits and is in good working condition before you begin the season. Your equipment supports and protects your body from injury while you enjoy your favorite activities. If you need to buy new equipment for the season, ask a professional to help you find the best equipment for your needs.

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BRUSH UP ON YOUR TECHNIQUE – TAKE A LESSON IF NECESSARY

Agility and technique can greatly enhance your performance in skiing. Consider lessons with a professional to help you refine your technique.

Your healthcare team, including your chiropractor, can also help you prepare you for the slopes. Meet with them to discuss your needs to make sure your body is ready and for strategies to decrease the risk of injury.

#skiing #conditioning #winter #outdoors #balance #coordination #endurance #intervaltraining

7 Tips For Smart Hiking

Hiking is a great way to get exercise outdoors; socialize with friends, family, or coworkers; and celebrate Canada's parks.

Here are some quick tips to add to your checklist for a hike that is safe, smart, and fun!

Know the trail, and stick to it: Get to know your trail before you set out. Review the map. Get to know the entrances and exits to the trail. Let someone know where you’ll be hiking and when you plan to be back. Don’t venture off the plotted route.

Choose an appropriate hike: Know your fitness level, and choose a hike that’s suited to your abilities, and the abilities of those in your group.

Dress appropriately: This includes checking the weather and dressing appropriately or bringing along any necessary gear to accommodate an expected shift in sun, rain, or other weather patterns..

Pack wisely: Pack light and strategically. Try to pack the heavier items (food and water) close to the centre of the pack and higher up to help maintain your centre of gravity. Other essential packing items include a flashlight, extra batteries, a map, compass, whistle, and a first aid kit.

Wear it right: This is important for your back. If you have a pack with hip and chest straps, put on the backpack, loosen all the straps, and tighten the hip belt at the hips (not above) before tightening the shoulder straps. Tighten the strap across your chest for shoulder support last.

Walk and talk: When you hike, make sure you have enough energy to chat with your hiking partner. If you’re out of breath or breathing deeply, you might be pushing too hard. You know you have a good pace going if you can carry on a conversation with the person you’re hiking with.

Take breaks: Don’t let your initial excitement get the better of you. Take a break for ten minutes every hour. Take that time to have a snack and drink some water. Make sure to keep your body fueled before, during, and after your hike.

If you have any concerns about carrying your pack, or about what physical activities are right for you, visit your family chiropractor.

#hiking #physicalactivity #outdoors #exercise

Custom Orthotics

Interested in Custom Orthotics but not sure what that involves?

Read on...

To help determine whether or not an individual is a suitable candidate for custom orthotics, the following steps are taken at our centre.

1. 
   An Advanced Computer Gait and Orthotic Analysis is performed.  During this procedure, a computer scan is done of your feet on our foot-plate. The foot-plate has over 4000 sensors that can accurately detect what your feet are doing at every part of the gait (walking) cycle in terms of time spent in different parts of the cycle and pressure points. The static (standing) and dynamic (walking) scans give the doctor information about the mechanical functioning of your feet and how it may be causing undue stress on different parts of your body.

2. A History and Physical Examination is performed.  A history of occupational, recreational or sporting activity is recorded. In addition, any pain symptoms are noted and then investigated through a physical examination involving muscular assessment and ranges of motion. A postural exam will also be performed to assess your overall alignment. Critical information gathered from the Computer Gait Analysis, history and physical examination, gives the doctor a good idea as to the suitability of a candidate for orthotic therapy. 
   

3. Those suitable for orthotic therapy and wishing to have custom orthotics constructed for them will then have a foam impression of their feet taken. The foam impression is the final step involving the patient, and allows the orthotic lab to have additional information about an individual's arch and heel specifications. The foam impression is shipped to the lab along with the order sheet, which has any specific modifications or additions made by the doctor for a particular individual. The computerized gait analysis is also e-filed to the lab to complete the order.

This specialized and comprehensive process allows for the construction of an orthotic that is unique to the individual. It has been our experience that this standardized and systematic approach to custom orthotic prescription yields excellent results and high consumer satisfaction.

 

CONTACT US FOR MORE INFORMATION

519-662-4441

nhwc.ca

#customorthotics #orthotics #feet #gaitscan #phyicalexam #healthhistory #foamimpression #custommade #wecanhelp #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

How Chiropractic Care Promotes Healthy Aging

In Canada, the average life expectancy is increasing, and active living is crucial for healthy aging, maintenance of quality of life and independence. 👵🏼

Preserving fitness and mobility can help prevent and manage chronic conditions that too frequently impact seniors. In fact, even a moderate level of physical activity can improve balance, endurance and bone strength. 🦴

As we age we are generally more susceptible to develop injuries, aches and pain. Canada’s chiropractors are committed to helping Canadians live healthy lives by reducing the risk of falls, injury and disability. ✅

Chiropractors can help in testing your strength, mobility, function and balance, as well advise on exercise, nutrition and preventative strategies. 👨‍⚕️

Aging populations are more likely to suffer from:

▶ Osteoarthritis – deteriorating cartilage in the joints

▶ Spinal stenosis – narrowing of the canal in the vertebrae impinging on the nerve roots causing pain and numbness

▶ Degenerative meniscal tear

▶ Repetitive strain injuries

▶ Osteoporosis – a disease characterized by low bone mass and deterioration of bone tissue

HOW CAN OUR EXPERTS HELP❓

✔ Pain management

✔ Increase range of motion and function

✔ Decrease progression of degeneration in the joints

✔ Correct posture

✔ Increase balance

✔ Reduce risk of falls

#aging #healthy #activeliving #fitness #mobility #chronicconditions #seniors #physicalactivity #chiropractors #chiropracticcare #osteoporosis #osteoarthritis #spinalstenosis #pain #motion #function #posture #balance #fallsprevention #wecanhelp #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Preventing Falls

Anyone can fall, but the risk of slips and trips increases as you get older. 🧓

DYK - Every year 1 in 3 Canadians over 65 will fall – often with serious consequences. ⚠ Hip, wrist and pelvic fractures are common in this age group and can take a toll on independence and quality of life. 🏥 The good news is there are many simple things you can do to prevent a fall.

Check out these tips for simple things you can do to stay safely on your feet:

▶ Remove your reading glasses when you are walking. Always slip them off before you take a step. 👓

▶ Never climb on a chair or stool to reach something. Always ask for assistance. 🪑

▶ If you have a pet such as a cat or dog, consider putting a bell or reflector on its collar. It’s easy to stumble across an affectionate or sleeping pet that’s in your path. 🐕

▶ Take your time. If you frequently find yourself rushing to pick-up the phone, consider investing in a cordless phone that you can keep near you. Don’t rush to answer the door. The visitor will wait. 🚪

▶ Always sit down to put on or take off shoes and clothing. Place a chair or bench near the entranceway. 👞

▶ Keep hallways and stairs free of children’s toys. ⚽

▶ Wear shoes or slippers with non-slip soles indoors. That means you might have to give up that pair of loose, comfy slippers with the worn soles. 🥿

▶ Ask for help if you need it. Most people like to lend a hand. ✋

Canada’s chiropractors are committed to reducing injury and disability from falls. A Doctor of Chiropractic can test your strength, steadiness and balance – and give you advice on exercise, nutrition and falls prevention.  👍

#falls #preventingfalls #seniors #slips #trips #fractures #injuries #homesafety #chiropractors #chiropractic