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.

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Optimize Your Baseball Performance And Recovery

Canadian Chiropractic Association

In baseball, performance isn’t solely about how you swing the bat or how fast you can throw. It’s a more comprehensive process that involves meticulous preparation. Let’s look at how players can boost their performance while also minimizing the chance of injuries.

Warm-Up and Cool-Down:

Begin and end each game or practice with a warm-up and cool-down routine. Warm-ups should include light jogging and dynamic stretches, while cool-downs should focus on static stretches and a slow return to resting heart rate.

Dynamic Stretches:

Prior to play, emphasize dynamic stretches to prepare your body for the sport-specific movements of baseball. Arm circles, high knees, and torso twists can be particularly beneficial.

Static Stretches:

Post-game, cool down with static stretches to reduce muscle tightness and promote recovery. Focus on your shoulders, wrists, and lower body – key areas engaged in baseball. Try shoulder stretches, wrist flexor and extensor stretches, and quad, hamstring, and calf stretches.

Stay Hydrated and Eat Balanced Meals:

Proper hydration and nutrition can significantly impact your performance and recovery. Always have water on hand and fuel your body with balanced meals.

Regular Chiropractic Checkups:

Regular visits to a chiropractor can promote optimal spinal health, increase mobility, and reduce the risk of injury.

Remember, baseball is not just about what you do on the field, but how you care for yourself off the field, too.

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Disclaimer: This blog post is for informational purposes only and does not replace professional medical advice. Consult with a healthcare professional or chiropractor before beginning any new exercise or stretching routine.

Spring Cleaning Tips To Protect Your Back

 

Most of the snow has melted, the sun is shining and after a long winter, we’re eager to embrace spring. ☀️ For many of us though, the winter months meant we spent a lot of time inside and sedentary and we probably aren’t in the best shape anymore. 😯

Our body’s conditioning plays a large role in how well we cope with the stress and tension of daily activities. It's important to remember some basics of back care so your spring activities don’t take a toll on your muscles and joints.  🧽

In the spring we try to tackle all those jobs around the house and engage in strenuous physical activity without thinking to properly prepare.

Here are some tips to avoid injury:

1️⃣Ease into it.

2️⃣Stretch before and after.

3️⃣Take a break. Alternate tasks and positions, and take a break every hour. Divide tasks among family members. 👨‍👩‍👧‍👦
 
4️⃣Lift it right and use the right technique. When lifting objects, keep your back straight and bend your knees. Lift with your legs and hold heavy loads close to your body.  💪

5️⃣Use the right tools. Example - Make sure you use a mop that suits your height to make sure you’re not over-extending your arms, neck, and shoulders. 🧹

For ability-friendly modifications, you can always consult with one of our Chiropractors for guidance.  
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HAPPY CLEANING!

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Carpal Tunnel Syndrome

 

Individuals with carpal tunnel syndrome experience numbness and tingling in the hand, which can be accompanied by a weakness in gripping. 🤝

These symptoms are due to compression of the median nerve, which travels from the neck, through the muscles of your forearm and wrist, and into the hand. 🤚

Compression of the median nerve may arise from inflammation of the tendons of the wrist, with direct injury or activities involving repetitive movements of the hand and wrist being common causes. 🔨⌨️

In some cases, carpal tunnel symptoms can be caused by pregnancy, or other diseases such as thyroid disorders and rheumatoid arthritis. 🤰

The key with treatment is to determine the true cause of symptoms, and to treat the cause directly whenever possible.  ✅

This is where we can help! Consult with one of our knowledgeable health care practitioners to receive personalized advice and treatment. 👍

📞 519-662-4441
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Travelling This March Break?

Before you start packing for your vacation soon, consider these helpful tips below. Avoid spine, muscle and joint pain so you can enjoy your time away!

CHOOSING YOUR LUGGAGE:

Choose lightweight luggage

Avoid bulky luggage

Use wheeled suitcases

Look for padded shoulder straps

PACKING YOUR LUGGAGE:

Avoid overpacking your bags

Use multiple smaller bags

Keep carry-ons light

Pack heavy items at the bottom of your bag

LIFTING & CARRYING LUGGAGE:

Bend knees, not back

Get closer to your luggage, then lift

Distribute the weight evenly

Avoid twisting while lifting

Looking for a spine, muscle and joint expert to help you prevent or manage pain? Contact our office! In Ontario, you can visit a chiropractor without a referral from a family physician or other health care professional.

#traveltips #lifting #luggage #backpain #chiropractor

Can’t Sleep? It May Not Be Your Bed’s Fault! 💤

 

Just because you hurt after laying in your bed all night, it doesn’t necessarily mean it’s time to trade in your mattress. 🛏️ It’s important to look at all of the different variables in your life before jumping to any conclusions. 🤔

If you’ve been sleeping on the same mattress for over a year and your pain developed suddenly, there is a good chance your bed hasn’t changed all that much and that some other factor is causing your discomfort.

Consider this and ask yourself the following questions:

👉Have you lifted or carried any boxes, luggage or groceries recently❓

👉Do you perform duties at work that may bring on a repetitive stress injury❓

👉Have you changed your diet or gained weight❓

👉Maybe you overdid it at the gym or went a little further on your daily walk❓

👉Have you been in a car accident recently❓

There are countless sources of injury and it is very common for the pain to manifest in the morning after a period of inactivity (laying in your bed all night in this case).  

If you are experiencing ongoing pain, discomfort or stiffness, consult with one of our Chiropractors.

📞519-662-4441

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#sleep #bed #mattress #posture #backpain #pillow #chiropractor #spinaltips #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Fertility

This month's health topic presented by Dr. Laura Hoffmann, Naturopathic Doctor is all about fertility.

TRACKING YOUR CYCLE

If you are trying to conceive, it is important to get familiar with your menstrual cycle and the fluctuations.

Tracking your cycle on an app can be really helpful to know if you have regular length cycles, and can help with ruling out other conditions.

Tracking cervical mucous and/or basal body temperature is helpful to assess ovulation and your fertile window, which increases the probability of conception.

An ovum is viable for 10-24 hours after release, and sperm can last for 1-7 days depending on the environment.

SUPPLEMENTS

Unsure which supplements you should be on when trying to conceive?

In someone who is otherwise healthy (no underlying hormonal concerns of other medical conditions), the following are fairly standard supplements:

• Prenatal Multi-Vitamin
• Vitamin D (depending on lab work)
• Omega-3
• Iron (depends on lab work)

To know which brands and your specific dosing, talk to a Naturopathic Doctor or someone on your health care team.

NUTRITION

Nutrition when trying to conceive is very important.  In general, the following foods should be eaten on a regular basis:

• 3 servings of protein
• 3 servings of green leafy vegetables
• 2-3 servings of fruit
• 2 servings of legumes
• 3 servings of whole grains

Reduce processed foods and sweetened drinks (pop, fruit juice).

Ensure your fruits and vegetables are washed thoroughly before eating helps to reduce the amount of pesticides that may be on the surface.

COMMON CAUSES OF DIFFICULTY CONCEIVING

If you have been trying to conceive with no success, it may be worthwhile to have an assessment to ensure there is no underlying medical condition.

• Common causes of difficulty conceiving can be:
• PCOS
• Endometriosis
• Thyroid conditions
• Ovarian insufficiency
• Luteal phase defects
• Immune dysfunction

Blood work and assessments are needed to help with diagnosis of these conditions.

For more information, or to schedule a consult with Dr. Laura Hoffmann, ND, please contact us:

📞 519-662-4441

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#fertility #naturopathicmedicine #naturopath #wilmot #newhamburg