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Arthritis Bursitis Patello-Femoral Disorder Osgoode Schlater's Chondromalacia Ligament Sprain ITB Syndrome Cartilage/Meniscal Damage
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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 TRAIN & 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
& 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 10 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 #health #wellness
#chiropractor #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion
Raking leaves can be a very strenuous activity and can put a
lot of stress on your back.
Below
are some tips to prevent pain when raking leaves: 
Take frequent breaks
and do gentle stretches
If you feel a sharp
pain in your back, stop for the day
Make sure you warm-up
before you begin
When lifting bags of
leaves make sure you are lifting correctly keeping a neutral spine and carry
smaller, manageable loads
If you are experiencing any discomfort, contact
our office to see one of our experienced healthcare practitioners. 
519-662-4441
nhwc.ca
#rakingleaves #raking
#leaves #fallcleanup #gardening #backpain #chiropractic #physiotherapy
#massagetherapy #health #wellness #wilmot #newhamburg #baden #tavistock
#wellesley #waterlooregion
