Injury Prevention Tips For Hockey Players

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

Hockey is a popular recreational sport enjoyed by individual's of all ages and abilities.  Due to the high speed and aggressive play involved, hockey can put players at risk for injury.  Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards.  Fatigue and low energy of participants due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, and shoulders.  Low back, groin, hip, knee, and ankle injuries also occur frequently.  Concussions are the most common type of head injury and are often accompanied by neck injury/pain.

Included below are some tips to help players avoid and/or minimize the chances of muscle and joint injuries.

1.     Proper training is important.  A good training program should involve cardiovascular, stretching, and strengthening exercises.

• Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries.
• A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.
• Strengthening programs improve a muscle’s ability to contract and perform joint movement.  Muscles also act as important shock absorbers and help prevent sprains and strains of vulnerable regions such as the back and neck, along with the shoulder, hip and groin regions.

2.     Get enough rest and hydration.  Since fatigue is one of the most common causes of injury, even the fittest players should often take breaks to rest.  Dehydration affects your energy level and your physical functioning.  Drink plenty of fluids before, during, and after play.

 

3.     Use the right equipment.  Properly fitting gear can make a world of difference when it comes to avoiding injury.  Replace worn out equipment.  Helmets have a life span of three to five years, depending on how often they are used.  Helmets with face shields have been proven to reduce the severity of concussions regardless of the player's experience level and position when compared to visors alone.

 

4.     Respect the rules.  Promote sportsmanship and fair play.  Support a zero tolerance rule for illegal checks and maneuvers.

 

5.     Take care of injuries before returning to play.  This will ensure top physical functioning and help prevent further injury and chronic pain.

Chiropractors are healthcare professionals skilled in the diagnosis and treatment of hockey-related injuries.  In the event that you suffer a muscle or joint injury while playing hockey that does not subside,  consider chiropractic care.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

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.

Common Back Pain Myths

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

80% of all Canadians will suffer from at least one significant episode of back pain in their lives.  Below are some of the common myths surrounding back pain and what modern science has to say about them.

 

Myth 1:  If you’ve injured a disc (i.e. herniation, rupture), you must have surgery.

Truth:  Surgery to relieve back pain should only be used as a last resort.  Even if specific testing reveals a damaged disc, recovery often results without surgery.  An injured disc in the back may become inflamed and put pressure on nerves and surrounding pain sensitive structures.  Non-surgical treatment aims at minimizing pain and discomfort from joint irritation and muscle spasm, and prescribing specific exercises to help with recovery.

 

Myth 2:  Most back pain is caused by injuries or heavy lifting.

Truth:  Injuries caused by heavy lifting do not account for all back pain.  In up to 85% of cases, individuals can’t recall a specific incident that brought on their back pain.  Back pain can result from a single exposure to a bending or twisting incident or it can be small cumulative loads placed on the spine over time.  Scientific research also links the following risk factors to back pain: smoking, being overweight, poor posture, poor physical fitness, and stressful life events.

 

Myth 3:  X-ray images, CT and MRI scans can always identify the cause of pain.

Truth:  Even the best imaging tests cannot identify a muscle spasm or ligament sprain that may be the cause of pain.  Imaging is usually reserved for special cases such as those suffering trauma in a fall or accident, surgical candidates, unresolved cases of severe chronic back pain, and suspicion of underlying tumor, infection or other serious disease.

Myth 4:  If your back hurts, you should take it easy until the pain goes away.  Bed rest is the mainstay of therapy.

Truth:  Clinical data indicates that individuals who remain active do better than those who try bed rest.  Remaining active means continuing with daily activities as tolerated and easing back into a regular routine.  Activities may have to be modified while recovery occurs, but movement is important for recovery provided it does not put the individual at risk for further injury.

Myth 5:  Diagnosing back pain is simple and straightforward.

Truth:  The causes of back pain can be complex and difficult to diagnose.  There are many biological tissues that can generate pain in the back.  These may include muscles, ligaments, bones, nerves, and joints.  Quite often it is a combination of several or all of these structures that can manifest into back pain, and potentially radiating pain into the buttock or leg regions.  Sometimes stress and depression can also contribute to back pain.  A licensed health practitioner who deals with back pain is best trained to diagnose the source(s) of your problem and prescribe appropriate therapy when required.  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.

Exciting Announcement!

The results of the Record Reader Select Awards will be published on October 30, 2014.

We will be announcing the top 3 businesses in the following categories:

• Favourite Chiropractic Clinic
• Favourite Massage Therapy Clinic
• Favourite Alternative Medicine Clinic

Stay tuned...

The Facts About Osteoporosis

By:  Dr. John A. Papa, DC, FCCPOR(C)

Osteoporosis is a disease of bones that decreases bone mass and strength, making them more fragile and susceptible to fracture.  Osteoporotic fractures of the spine and hip are linked to an increased risk of death within the first year after fracture.  Other effects of osteoporotic fractures can include chronic pain, depression, loss of freedom and long-term disability.  Below are some additional facts about osteoporosis.

 

·        The risk of major osteoporotic fracture in Canada is among the highest in the world.  The cost to the Canadian health care system of treating osteoporotic fractures is currently estimated to be $1.9 billion annually.

·        Osteoporotic fractures are more common than heart attack, stroke and cancer combined.  Each year over 125,000 Canadian women suffer osteoporotic fractures affecting the spine, hip, wrist, shoulder, pelvis, and other regions in the body.  The diagnosis of a single fracture increases the risk of subsequent fractures.

·        Some of the risk factors for osteoporosis include:  advancing age, female gender, family history, caucasian race, early menopause, use of certain medications, tobacco and excessive alcohol use, insufficient physical activity, and dietary calcium and/or vitamin D deficiency. Although considered a female health issue, osteoporosis is also becoming a major health concern among males.

·        Bone mineral density testing (BMD) can help identify those at risk for osteoporotic fracture and in need of health care management.

·        Increasing dietary calcium and vitamin D can help reduce bone loss.  Other key nutrients, which have been identified as being crucial for healthy and strong bones, include the correct balances of vitamins C, E, and K, and micronutrients magnesium, boron, potassium, and folic acid.

·        Precautions can be taken by osteoporotic individuals to minimize the risk of slip and fall injuries inside and outside the home.  Regular exercise can also improve an individual's strength, balance, and coordination and help with preventing falls and the risk of fracture.

 

·        Resistance (weight-bearing) exercise is best for directly reducing the rate of bone loss.  Non-weight-bearing exercises such as swimming, cycling, and walking must be combined with resistance exercise to be of benefit in slowing bone loss.  Examples of resistance exercise include the use of ones own body weight for performing movement (i.e. squats, push-ups), weight machines in a fitness facility, dumbbells, and resistance tubing.  Resistance loads need to be greater than those experienced during normal daily activities.  The effects of resistance exercise are site specific, meaning that only bones that are loaded through resistance will benefit from the activity.  To maintain the positive effects of exercise on bone, the program must continue throughout life.

Although certain risk factors cannot be controlled in combating bone loss, there are natural lifestyle choices an individual can make in preventing the onset of osteoporosis and the risk of fracture.  For more information on lifestyle, dietary and exercise management strategies concerning osteoporosis 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.

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.