Fall Gardening

Get Set to Garden

Ontario Chiropractic Association

Now that fall is here, many of us are preparing our gardens for the winter, which can be just as strenuous as setting them up in spring! Here are some tips to avoid back pain while gardening.

Plant and Rake Without the Ache

Gardening is a great way to stay active and have fun in the sun. But many Canadians sustain injuries that can be easily prevented with a little know-how.

 

The right moves

Use the right moves to lighten the load on your back. Kneel, don’t bend, to plant. Change your body position often. Take frequent breaks. Alternate between light and heavy chores. Drink lots of water. And most importantly, loosen-up before you start out.

 

Warm up

Before you begin any physical activity, warming up is a key factor in preventing injury. Take a walk, even on the spot. Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

 

Stretch before you start

To plant and rake without the ache, do each of these stretches five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

 

Upper Body

Your sides

1. Extend your right arm over your head.
2. Bend to the left from the waist.
3. Hold for 15 seconds and repeat on the other side.

Your arms and shoulders

1. Hug yourself snugly.
2. Slowly rotate at the waist as far as is comfortable to the left, then to the right.

Your back

1. In a seated position, bend forward from the hips, keeping your head down.
2. Reach for the ground.

Lower Body

Your thighs

1. Face a wall or tree and support yourself against it with one arm.
2. Bend your right knee and grasp your ankle or pant leg with your left hand.
3. Hold for 15 seconds and repeat on the other side.

Your hamstrings

1. Stand.
2. Reach your hands to the sky.
3. Then bend at the waist and reach toward your toes.
4. Hold for 15 seconds.

Rehabilitation Of Ankle Sprains

By Dr. John A. Papa, DC, FCCPOR(C)
 

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.  They help stabilize joints, preventing excessive movement.  One or more ligaments can be injured at the same time.  Sprained ankles often result from a fall, a sudden twist, or a blow that forces the ankle joint out of its normal position.  This may occur while participating in sports and recreational activities, wearing inappropriate shoes, or running, walking or stepping on uneven surfaces.

Inversion ankle sprains constitute 90% of all ankle sprains.  This type of injury occurs when the foot is forced inward (inversion) and produces most of the pain on the outer side of the ankle.  Eversion ankle sprains are less common and occur when the foot is forced outward (eversion), causing the most pain on the inner side of the ankle.  A high ankle sprain is a unique and separate injury in which the ligaments around and above the ankle joint are injured.  This is known as a syndesmotic sprain.

 

Pain and swelling are the most common symptoms of an ankle sprain.  There may be bruising over the area of injury which may spread down into the foot towards the toes several days following the injury.  Individuals may also experience difficulty walking or weight bearing on their injured ankle.  Most ankle sprains can be managed conservatively.  However, obvious evidence or suspicion of a broken bone, fracture or joint dislocation necessitates the need for emergency medical care.

 

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, taping, bracing, soft tissue techniques, and manual mobilization to assist in returning to full functioning.  Rehabilitative strategies should progress to include active range of motion, stretching and strengthening exercises for the ankle joint and lower extremity.  Proprioceptive/balance training is crucial in minimizing the risk of ankle instability and re-injury.

 

Assuming that proper rehabilitative strategies are employed, successful recovery from an ankle sprain injury will depend upon the severity of ligament damage.  Mild injuries usually heal completely without any residual consequence in 1 to 4 weeks.  Moderate injuries usually require 4 to 12 weeks to heal.  Severe injuries will take longer to heal.  In some circumstances, surgery may be required for severe ankle sprains.

 

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, a qualified health professional can determine the cause of your pain and prescribe appropriate therapy and rehabilitation strategies specifically for your circumstance.  For more information, visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Naturopathic Doctors and Homeopathic Practitioners: What Is The Difference?

Ontario Association of Naturopathic Doctors (OAND)

 

The terms homeopath and naturopath are frequently used interchangeably, but they are not the same thing. These two fields of medicine have strong distinctions. The most notable differences include education, the unique style of practice adopted by each practitioner, and provincial licensing regulations.

 

Training and Disciplines

With over 3,000 hours of classroom training and 1,200 hours of supervised clinical experience, naturopathic doctors receive extensive training in a variety of disciplines including:

• clinical nutrition
• acupuncture
• botanical medicine
• Asian medicine
• physical medicine
• lifestyle counselling and
• homeopathy

  

A homeopathic practitioner is trained only in homeopathy, while a naturopathic doctor has the training, education and expertise to design an overall treatment program that draws on a number of therapies, including homeopathic remedies.

 

In Ontario, naturopathic doctors offer alternative avenues for access to primary health care and health promotion. Naturopathic doctors can provide early diagnosis of, and treatment for, many health-related conditions. With the ability to requisition blood tests, perform physical examinations and order additional lab testing, naturopathic doctors can obtain additional insight into an individual patient’s health that surpasses the homeopathic practitioner’s scope. Licensed naturopathic doctors may also provide intravenous vitamin nutrition.

 

What to expect during a visit with a homeopathic practitioner

An initial interview with a classical homeopath usually takes up to two hours. The practitioner will ask you for detailed information about your physical, mental, and emotional health, as well as your personal likes and dislikes. This helps your homeopath understand your unique individuality. Of particular interest to your homeopath are your individual reactions to the external world, such as temperature, weather, food, etc. Your homeopath will also search for factors that may have contributed to or caused your illness, including stress, shock, traumas, or perhaps family history.

 

What to expect during a visit with a naturopathic doctor

Your first visit with a naturopathic doctor may be one hour or more. Your naturopath will take an extensive patient history eliciting information about your physical, mental, emotional and spiritual health before performing a complaint-oriented physical exam. If required, your naturopathic doctor may then suggest further specialized testing including blood tests. By using one or more of the disciplines (clinical nutrition, acupuncture, botanical medicine, Asian medicine, physical medicine, lifestyle counselling and homeopathy) your naturopathic doctor, with your input, will develop a personalized treatment plan to help you achieve your health goals.

 

Licensing 

Homeopathic practitioners are not regulated in the province of Ontario, while naturopathic doctors are.

 

Working with your health care team

Because naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies, they have become an integral part of health care teams.

Finding Your Core Muscles

Ontario Chiropractic Association (OCA)

Your abdominal, hip and back muscles are at the core of every move you make, whether you are walking, unloading the dishwasher or dancing! These important ‘core’ muscles provide balance and stability, and they also reduce strain on the spine. That means a strong core helps reduce the risk of low back pain and injury as it helps move your body through routine movements!

 

Exercise moves

Building a strong core means doing exercises regularly that target the abdominal, hip and back muscles. Here are four exercises that help keep core muscles strong.

 

 

Abdominal Bracing

Abdominal bracing is a helpful exercise to learn how to maintain mild abdominal contraction in order to support the lumbar spine. To correctly brace, you should attempt to contract your abdominal muscles. Be careful not to hold your breath – you should be able to breathe evenly while bracing.

 

Lay on your back with your spine in a neutral position (neutral means maintaining the natural curve in your spine). Keeping this position, concentrate on contracting your abdominal musculature without “drawing in”. *Important: this involves hardening or tightening the muscles, NOT hollowing the abdominal area.

 

Hold this position for 5-10 seconds. Repeat 3-5 times; perform 1-3 sets.

 

 

 

 

Arm/Leg Raise

Starting position: Lie on your back with knees bent, feet flat on the floor and arms raised straight up in front of you. Maintain an abdominal brace.

 

The move: Lift one knee up toward 90 degrees and extend the opposite arm over your head to the floor. Hold for 2-3 seconds. Return to the starting position and switch sides.

 

Repetitions: Repeat 6-8 times. Gradually work up to 3 sets. Rest for 30-60 seconds between sets.

 

 

Leg Extension

Starting position: Kneel down onto your hands and knees. Keep your back flat and maintain an abdominal brace.

 

 

The move: Extend one leg behind as much as you can – even a little raise makes a difference. Be sure to keep your upper body stable.  Hold for 2-3 seconds. Return to starting position and switch sides.

 

Repetitions: Repeat 6-8 times. Gradually work up to 3 sets. Rest for 30-60 seconds between sets.

 

Cross Crawl

Starting position: Kneel down onto your hands and knees. Keeping your back flat, tighten stomach and buttock muscles to create an abdominal brace.

 

The move: Slowly extend one leg behind you; at the same time extend the opposite arm out in front until parallel with floor. Be sure to keep your torso square and stable. Hold for 2-3 seconds. Return to starting position and switch sides.

 

Repetitions: Repeat 6-8 times. Gradually work up to 3 sets. Rest for 30-60 seconds between sets.

 

 

 

 

Understanding Golfer's And Tennis Elbow

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

The elbow is a complex joint that allows movements of flexion, extension, and rotation.  Most daily activities require a combination of these actions to produce motion in the arm, forearm, wrist, and hand.  Two common elbow injuries include Golfer's Elbow (GE) and Tennis Elbow (TE).  Both of these elbow conditions can cause pain and weakness which results in functional limitations with gripping, pushing, pulling, and lifting activities of the affected arm.

Golfer's Elbow (GE) is medically known as medial epicondylitis and causes the inner part of the elbow to become sore and tender.  This typically affects the muscles and tendons that flex the fingers and wrist, and roll the forearm inwards.

Tennis Elbow (TE) is medically known as lateral epicondylitis and causes the outer part of the elbow to become sore and tender.  This typically affects the muscles and tendons that extend the fingers and wrist, and roll the forearm outwards.

GE and TE can affect anyone involved in activities that require rapid and/or repetitive motion of muscles and joints in the forearm, wrist, and hand.  It is more likely to happen if these movements are combined with awkward posture(s), excessive force, poor technique, and using the wrong equipment or tool.  Occasionally, a direct blow to the elbow may be a causative factor.  Physical deconditioning can also make individuals susceptible to these conditions.

GE and TE can affect a broad variety of people including:  trade workers such as electricians, painters, and carpenters; recreational athletes such as tennis players and golfers; and labourers such as cleaners and assembly line workers.  Computer use, and even hobbies like gardening and knitting can be associated with GE and TE.

It is important to establish an accurate diagnosis of GE and TE.  This can be accomplished by performing a proper medical history, along with a physical examination.  Other causes of elbow pain may include: fractures, bursitis, arthritis, sprains, nerve irritation, or referred pain from the neck and/or shoulder region.  Any elbow injury with obvious evidence or suspicion of fracture or joint dislocation necessitates the need for emergency medical care.

Chiropractors are healthcare professionals skilled in diagnosing and treating muscle and joint conditions such as GE and TE.  Initially, relative rest and altering or eliminating the conditions that contributed to the injury is important.  This may include making changes to a work station, using the correct tools/equipment, and taking breaks to relax overworked muscles and joints.  Treatment options include electrotherapy, acupuncture, ultrasound, taping, bracing, specialized soft tissue therapy, and manual joint mobilization.  In addition, a comprehensive rehabilitation program should also include stretching and strengthening exercises that target the muscles of the forearm, upper arm, shoulder and upper back.

If elbow pain is keeping you away from your favourite activities, consider chiropractic care.  A chiropractor will assess your symptoms, diagnose your condition, and recommend a treatment plan to put you on the road to recovery.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.