How To Choose The Right Backpack For Your Child

 

It's back to school shopping time! 🚸

Carrying a poorly designed or overloaded backpack can place excessive weight on a child’s growing spinal column. This type of daily physical stress can lead to irritation and injury of the spine, joints, and muscles, which can potentially result in postural changes, back pain, and headaches. 👦🏻

Parents and children can avoid injury by following these simple rules with respect to choosing a backpack. 🎒

1️⃣ SIZE - The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.

2️⃣ MATERIAL - Select a backpack made of light material (nylon, vinyl or canvas).

3️⃣ STRAPS - Shoulder straps should be at least two inches wide, adjustable, and padded. Ensure that they do not cut into or fit too snugly around and under the arms. Also look for a hip strap or waist belt.

4️⃣ PADDING - A backpack should have a padded back for added protection and comfort.

5️⃣ POCKETS - Choose a backpack that has several individual pockets instead of one large compartment. This will help to distribute the weight evenly and keep contents from shifting.

6️⃣ WHEELS & HANDLES - Explore other options such as a backpack with wheels and a pull handle for easy rolling.

Happy shopping! 😄

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It's Sandal Season! Why Flip Flops Hurt Your Feet And Your Back

After a long winter it can be tempting to replace your entire shoe rack with flip-flops as soon as the weather turns hot. 🔆 But before setting your toes free, it’s wise to consider the impact your footwear has on the health of your feet, knees, spine and pelvis. 🦶

⛱ With flip-flops, your feet (and the rest of your body) pay the price. Thin, flimsy soles offer minimal support or cushioning. This can cause pain in your heels, arches, balls of the feet and toes. It also increases the risk of Achilles tendonitis. ⚠

The lack of support from flip-flops also tends to cause wearers to shorten their gait by taking shorter steps (which can lead to hip and lower back pain), and over-pronate their feet, throwing the entire body out of alignment. 🦵

Then there’s the strap holding it to your foot: Even if you’re not aware that it’s happening, this set-up causes your foot to over-grip, potentially spurring foot cramps, bunions, and plantar fasciitis. This “grip” to keep flip-flops on, curls some of the bones in your foot up and some down, putting abnormal pressure on the metatarsal and phalangeal joints. It also causes tension down the front of the leg. ❌

Here are some ways to help save your feet this summer:

▶ Gradually start wearing your summer footwear and alternate with more supportive shoes like running shoes 👟

▶ Avoid wearing flip flops for long periods of standing or walking 🚶‍♂️

▶ Choose sandals with thick or supporting soles

▶ Make sure your sandals fit properly❗

Are you experiencing foot, knee, or back pain?  Our Chiropractors can help.  New patients are always welcome.

CONTACT US:

📞 519-662-4441

📲 Online booking available at: nhwc.ca

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Sun Safety

 

As we spend more time outdoors enjoying the warmer weather, it's important to remember the sun can be harmful if we don't protect ourselves.

Here are some tips to protect your skin from the sun:

 WEAR SUNSCREEN - Be sure to choose a sunscreen with an SPF of at least 30 and apply it generously to all exposed skin.

 CHECK THE UV INDEX - If take 60 minutes to burn with a low UV index of 0 to 2. But only 10 minutes to burn with a high UV index of 11.

 PROTECT YOUR LIPS - Your lips are just as susceptible to sun damage as the rest of your skin, so be sure to apply a lip balm or chapstick.

 COVER UP YOUR BODY - Cover up wearing clothing that covers your arms and legs and a wide-brimmed hat to protect your face.

 DON'T FORGET THE SUNGLASSES - Look for sunglasses that block out at least 99% of UV rays and be sure to wear them every time you go outside, even on cloudy days.

#sun #UV #outdoors #summer #warmweather #sunscreen #sunprotection #UVindex #sunglasses #health #wellness

Cycling Safety Tips

 

🚲 CYCLING SAFETY TIP #1  

Wear a helmet.  ⛑ It is strongly recommended that you wear the right helmet to reduce the risk of permanent injury if you fall. But how do you know you've got the right helmet❓

Ask yourself these questions: 

Q: Does the helmet fit firmly on your head, without wobbling from side to side or backwards and forwards?

Q: Does the helmet sit comfortably on your forehead, above your eyebrows?

Q: Do the straps feel tight and is the chin strap snug when you open and close your mouth?

By asking yourself these questions, you can ensure that your head is protected from potential impact.  

🚲 CYCLING SAFETY TIP #2  

Use lights and reflectors.  

If you’re planning on cycling in the evenings or early mornings, make sure you are up-to-date on the rules and regulations in your province.

*Don’t forget that you are sharing the road with other motorists and you need to be seen at all times. 🚗

Riding a bike is similar to driving a car in the sense that both involve sharing the road. Before making any turns, make sure you look over your shoulder for any oncoming traffic or pedestrians. It's important to be aware of your surroundings at all times to avoid collisions. ⚠️

#bike #cycling #safety #helmet #outdoors #exercise

Golf Tips To Get In The Game Without The Pain!

 

Pain shouldn’t be par for the course. Get in golf shape to protect your back and improve your game, without the pain.

WARM UP AND COOL DOWN

Take a few minutes to stretch before and after your game. Start with a brisk walk, 10 to 15 min. is ideal. Then do some dynamic stretching.

STAY HYDRATED

Drink plenty of fluids before, during and after your golf game. Remember that once you are thirsty, you are already starting to dehydrate!

PUSH, DON'T CARRY YOUR GOLF BAG

Push or pull your bag using a pull cart, and when possible take turns riding in a golf cart. If you prefer to carry your clubs, use a double-strap bag that evenly distributes the weight of your clubs across your body. If your bag gets too heavy, put it down and take a break.

CHOOSE THE RIGHT SHOES

Wearing golf shoes with good support and the proper fit can help prevent knee, hip and lower back pain.

TAKE LESSONS

The right swing technique can do more than improve your game. It can also spare you unnecessary pain. Working with a professional is a great way to learn the basics.

If you’re experiencing back pain, visit one of our Chiropractors to assess your specific needs and identify a course of action that’s right for you.

Contact us:

519-662-4441

nhwc.ca

ONLINE BOOKING LINK IN BIO

#golf #backpain #shoulderpain #spinalhealth #chiropractic #chiropractor #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Running Tips To Get You Started

With a good pair of running shoes and some healthy preparation, you can get the most out of your running session outdoors.

Here are some tips to help you get started:

* Make sure you stretch before and after your run:

--> Never stretch a cold muscle

--> Hold each stretch for a slow count of 30

--> Repeat twice on each side

--> Don't overstretch - be comfortable

--> Don't bounce when stretching

* Pick a road or trail you are familiar with:

--> The more popular and visible the trail, the better

--> Run with a buddy, if possible

* Wear appropriate footwear:

--> Adapt your shoes to the environment (trail vs. road, etc.)

* Start slow:

--> To prevent injuries, start off with shorter distances on flat roads or trails

* Maintain a constant pace:

--> Start with moderate and comfortable pace and gradually increase your speed over several weeks

Transitioning to the outdoors may take time. The mechanics of running on a stationary treadmill are different than running outside on an uneven surface.

When in doubt, you can always talk to one of our Chiropractors about how to improve your form and prevent/manage injuries.

nhwc.ca

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