Taking Charge Of Your Headaches: A Guide For Pain Management

Canadian Chiropractic Association

You have a headache? You certainly are not alone! Fifty-nine percent of Canadian adults report suffering from some form of headache. Headaches can be debilitating, but most often feel like unpleasant discomfort, pain or pressure that can be addressed by manual therapies, relaxation and rest, hydration and even short-term use of pain medication.
 

Yet, in severe cases, the pain can be unbearable and last for many hours or even days. In 2010, an
estimated 2.7 million Canadians reported being diagnosed with a migraine headache. Research indicates that the number of migraine sufferers is likely under-estimated since not everyone seeks care from a healthcare professional, and are likely undiagnosed.
 

Similarly, thanks to the help of Dr. Google, many Canadians resort to searching the internet to self-diagnose and self-manage. However, like many sources of pain, the causes of headaches are not all alike. Hence, the remedies will also differ. If you are concerned and looking for relief, seek help from a qualified healthcare professional, like your chiropractor. Like other MSK conditions, headaches can be differentiated by a comprehensive examination and strategies to relieve the pain can be identified. Talk to your chiropractor or other healthcare provider about your pain and headache today.

Here are a few types of headaches to consider:
 

Tension Headaches

The most common type of headache, tension headaches are characterized as diffuse, dull, aching pain typically described as tightness around the head. Not surprisingly, the most common trigger for tension headaches is stress. Generally, this type of headache can be managed by decreasing your stress, applying a cold or hot pack and improving your posture. Conservative care, like chiropractic, can also help relieve symptoms and prevent recurrence.
 

Migraine Headache

Migraine headaches can present differently from person to person. Symptoms may include disturbed vision, nausea and vomiting, sensitivity to light, and are often accompanied by sensory warning symptoms (aura). Sufferers may need to lie down in a darkened room until the symptoms ease. The causes of migraine headaches are not yet known, but there are a number of triggers that are associated with migraines including stress, sleep deprivation, changes in the environment and certain foods. A migraine can last hours or even days.
 

Cervicogenic Headache

A cervicogenic headache is classified as a secondary headache because the pain is referred from structures of the neck. Since the origin is usually related to the cervical spine, managing pain can include manual therapy and recommended at-home exercise to address postural issues and dysfunction.
 

What causes headaches?

As stated earlier, the causes of migraines and other types of headaches are not entirely known. Commonly, joint dysfunction, muscle tightness and poor posture can lead to the development of pain and specifically headaches. The changing barometric pressure that accompanies an abrupt shift in the weather is also thought to trigger migraines.
 

Here are a few other headache triggers that you might want to avoid where possible:

• Stress
• Alcohol
• Skipping meals
• Dehydration
• Loud, sustained noise
• Sleep deprivation

Treatment

Depending on the type of headache, your healthcare practitioner may recommend spinal manipulation, soft tissue therapy, home exercise, relaxation and/or nutritional counselling. For more information about how chiropractors approach headache treatment, read the key recommendations for practitioners on the Canadian Chiropractic Guideline Initiative’s webpage.

The Health Benefits Of Strength Training

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

Strength training is exercise that uses weights or resistance to strengthen and enhance a muscle’s ability to contract and do work.  Below are some of the numerous health benefits of strength training.

1.   Strength training plays a key role in body composition and weight management.  Simply put, strength training burns calories, improves body composition by building lean muscle tissue, and thereby reduces fat stores in the body.

2.    Strength training reduces the risk of cardiovascular disease. 
Heart disease risk is lower when the body is leaner and less fat.  Other associated benefits include decreased cholesterol levels and lowered resting blood pressure.  Strength training will also help improve glucose metabolism.  Poor glucose metabolism is strongly associated with adult onset diabetes.

3.    Strength training stimulates bone mineral density development and reduces the rate of bone loss.  This is crucial at younger ages for maximizing bone density.  It is also important in older individuals looking to prevent or slow down the bone-thinning disease osteoporosis as it decreases the likelihood of fractures and morbidity related to fractures.

4.    Building muscle through strength training is helpful for recovering from and preventing injury as it helps improve overall strength, endurance, stamina, flexibility, balance and coordination.

 

5.    Strength training can be beneficial for those suffering from arthritis.  Studies in older men and women with moderate to severe arthritis have shown that a strength training program can help general physical performance with everyday activities, and improve clinical signs and symptoms of the disease resulting in decreased pain and disability.

Below are some useful tips that can help individuals get safely started on a strength training program:

·        Strength training exercises can be accomplished with conventional weight-training equipment, hand-held "free weights", and resistance bands/tubing.  An individual can also use their own body weight while performing push-ups, pull-ups, dips, stair climbing, lunges, and wall squats.

 

·        Modest benefits from strength training can be seen with two to three training sessions a week lasting just 15 to 20 minutes each.  A resistance level heavy enough to tire your muscles after about 8 to 12 repetitions is sufficient.  When you can easily do 12 or more repetitions of a certain exercise, increase the weight or resistance.  Rest at least one full day between exercising each specific muscle group.

·        Always perform strength training in a safe manner with proper technique and stop if you feel pain.  Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you’ve overdone it and that your program/activity needs to be modified.

A lifetime of regular strength training exercise is ideal, but it is never too late to start!  If you are over 35, have been sedentary for some time, or have a specific health condition or limitation, consult with a knowledgeable health care provider before beginning any new exercise program.  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.

 

 

Tips to Avoid Pain Related to Golfing

By Dr. Greg Lusk, DC

 

The warm weather we've experienced this spring has hastened the arrival of golf season which is now in full swing.  Like any activity that we haven't done in a while, it is important to begin slowly and let your body get used to the new demands being asked of it.  Couple that with the twisting and torque of the golf swing and it is easy to appreciate why taking a few proactive efforts can go a long way, maybe even further than your drive off the first tee.

 

 

Make sure you have the right gear.  Your clubs should be the correct length so you don't have to bend or overextend your back and it is important that they have the appropriate stiffness and grip for you.  Consulting a pro for guidance with these details is helpful.  A well-fitting golf shoe with good support can also prevent low back, hip, and knee pain.

 

Consider taking a few lessons to learn the technique of the swing and how to choose the correct club.  This can help minimize your chances of experiencing pain as well as take strokes off your score.

 

Use a push/pull golf cart to transport your bag or occasionally use a motorized cart to decrease the strain on your body.  A double strap bag that evenly distributes the weight is best if you prefer to carry your clubs.  When lifting your golf bag, bend your knees and lift using your legs, not your back.

 

Don't neglect the warm-up!  Before taking some easy swings, start with a short walk and then do some light stretching, which may include a few repetitions of the following:

 

1.    Side bends.  Stand with your feet shoulder width apart and your arms reaching above your head.  Bend to the side slightly until you feel a stretch on the opposite side without twisting your body.  Hold for 15 seconds and repeat on the other side.

 

2.    Quadriceps stretch.  While holding onto an object for balance bend your right knee so your heel approaches the right buttock.  Grasp the top of your right foot with your right hand and pull gently until you feel a stretch in the front of your right thigh.  Keep your stomach tight so you don't extend your back.  Hold for 15 seconds and repeat on the other side.

 

3.    Back of shoulder stretch.  Reach your right arm across the front of your body and grasp the elbow with your left hand.  Gently pull your arm a little further so you feel a stretch on the back of your right shoulder.  Hold for 15 seconds and repeat on the other side.

 

4.    Forearm stretch.  With your arm stretched out in front of you with the palm facing down, pull your fingers upward with the other hand so your palm now faces forward.  Hold that stretch for 15 seconds.  Then pull your fingers down so they point toward the ground.  Hold that stretch for 15 seconds.  Repeat on the other arm.

 

It's also important to drink plenty of water during your game as becoming dehydrated can cause fatigue and increase your risk of injury.

 

If you experience pain either during or after your game you should seek an evaluation and treatment if it persists longer than two or three days.  Too much of a delay in receiving treatment for an injury may lengthen the recovery process and make it more difficult.  This article is for general information purposes only and is not to be taken as professional medical advice.

 

 

Taking Care of Your Feet

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

 

The feet are an individual’s contact points with the ground, so how they support the rest of the body is critical.  Our feet have nearly 100 individual working parts, which all have to function together when we stand, walk, run and jump to provide proper stability and balance.  When a small problem develops in our feet, the subtle changes in the way we move can cause a chain reaction of adjustments in our posture and walking mechanics, which can lead to symptoms such as: localized foot pain, arch and heel pain, along with ankle, knee, hip, and back pain.

 

Protecting your feet and choosing proper footwear can go a long way in preventing injury and pain.  Below are some helpful tips that can ensure your feet are protected and functioning to the best of their ability.

 

·     Choose footwear that is appropriate for your foot type.  For example, people with low arches, called pronators, will need a shoe that provides some degree of stability.  A shoe with good cushioning is important for people with high arches, called supinators.

·     Select a footwear store with knowledgeable staff who can provide advice on the shoe that best suits your activity, body structure and type of foot.  Shop in the afternoon or evening, as your feet tend to accumulate fluid and swell throughout the day.  What may have been comfortable earlier in the day could now feel tight later in the day.

·     Remember that not all shoes are created equally.  The same shoe sizes can have different fits depending on the maker.  Be sure to try several sizes to find the most comfortable shoe.

·     Avoid buying shoes that you feel need a break-in period.  Shoes should be comfortable from the first time you put them on.

·     Don't cheap out on your shoes!  Better quality shoes may cost more but will pay off in terms of support and sturdiness.  A mid-priced shoe may offer the best value.

·     Do not hesitate to replace footwear after excessive wear as it may not be providing you with proper support and stability.

·     Consider custom orthotics to help support your foot.  Orthotics are mechanical aids that fit into your shoes as comfortably as an insole and work on your feet much like glasses work on your eyes – they decrease stress and strain on your body by bringing your feet into proper alignment.  This helps rebalance your feet and reduces pain and discomfort by enhancing your body’s natural movements.

·     Remember to exercise regularly and try to maintain a healthy weight.  Extra weight adds extra stress on your feet, knees, hips, and back.

 

In the event that you suffer a muscle or joint injury related to your feet that does not subside, you should contact a licensed health professional.  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.

Drink Water For Healthy Living

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

The average person’s body is composed of approximately 70% water.  The body's water supply is responsible for and involved in nearly every biological process.  Human beings can survive without food for thirty to forty days, but without water, we would not be able to live beyond three to five days!

 

Below are some interesting facts about the role of water in the human body and the health benefits of adequate water intake.

 

1.    Regulation of body functions.  Water is essential for respiration, digestion, nutrient absorption, and elimination of waste products and toxins from the body.  Water is also responsible for healthy circulation, and controlling body temperature through perspiration.

 

2.    Signs of dehydration.  If not enough water is consumed, toxins can build up in the body resulting in many negative side effects.  The consequences of inadequate water intake/dehydration may include:  muscle and joint pain, cramping, headaches, fatigue, digestive problems, inflammation, and poor functioning of many organs.

 

3.    Helpful for weight loss.  Water is a great fluid replacement for high calorie drinks such as alcohol and sodas/carbonated drinks.  Drinking water before meals can also help kickstart metabolism and act as an appetite suppressant.

 

4.    Support for the Musculoskeletal (MSK) system.  Water brings vital nutrients to muscle tissue to support performance and decrease the risks of cramps and strains.  Water also helps to protect our joints by providing lubrication and cushioning.

 

5.    Better productivity at work.  Your brain consists of 90% water.  Therefore, proper hydration helps you think better, be more alert and focused, and feel more energized.

 

6.    Look younger with healthier skin.  Your skin is the largest organ in the body.  Water helps to replenish skin tissues by improving circulation to skin cells, maintaining elasticity, and moisturizing from the inside out.

 

7.   Feel healthier.  Consuming plenty of water can help maintain proper immune functioning, and can prevent or improve symptoms of the common cold, flu, arthritis, kidney stones, constipation, and many other conditions.

 

How much water is enough?  This is not an easy question to answer and can be dependent on many factors.  A general rule of thumb to follow is to consume 0.5-1 litre of water daily for every 50 pounds of body weight.  Special consideration for greater water consumption must be taken into account for those who are engaged in vigorous activity or exercise, and during the warmer months when more water is lost through perspiration.  Additional considerations must be taken into account for those who consume caffeine, alcoholic beverages, and certain medications, as these substances can act as diuretics and actually drain your body of water.

 

Looking at the color of your urine is an easy way to determine whether or not you are consuming enough water.  As long as you are not taking riboflavin (vitamin B2), which fluoresces and turns your urine bright yellow (it is also in most multi-vitamins), then your urine should be a very light-coloured yellow.  If it is a deep yellow then you are likely not drinking enough water.

 

Proper hydration is key for optimal functioning.  For additional information on improving your health, visit our website at www.nhwc.ca.  From all of us at the New Hamburg Wellness Centre, have a safe and enjoyable summer!

 

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.