By Dr. John A. Papa, DC, FCCPOR(C)
strive to incorporate more exercise into their daily routine and for good
reason. Regular exercise has long been identified as an essential element of good
health due to
its ability to positively affect every organ and structure in the body. However, if done in excess, exercise can also
lead to negative health consequences such as over-training syndrome (OTS).
when there is an imbalance between exercise training and the body's ability to
recover. This typically occurs when exercise volume (the total amount
of exercise performed) and intensity (the total amount of
effort exerted) are both too high for an extended period of time. Therefore, it is important to find the
correct balance between exercise volume and intensity. A good exercise program should allow you to
exercise on a regular basis without "burning out".
is important to recognize the signs and symptoms of OTS which may include:
related issues such as: decreased strength, endurance, and power;
poor workout recovery; an inability to complete workouts.
symptoms such as: an
increased resting heart rate; persistent aches and pains in muscles and joints;
repetitive strain injuries.
related symptoms such as:
frequent headaches; chronic fatigue; gastrointestinal distress;
menstrual irregularities; decreased recovery from and/or increased
susceptibility to colds, sore throats, and other illnesses.
· Mood and
behavioural changes such as:
insomnia; loss of appetite; increased irritability; depression;
decreased motivation to exercise.
Below are some useful tips that can help overcome or
minimize the chance of OTS:
1. Rest is essential for recovery. This may include absolute rest from all
exercise activity or increasing the recovery time between exercise bouts. Proper rest allows for the body's important
biological systems to recover, repair and recharge.
2. Change your training method. Look at the cumulative stress of the exercises
performed. Use a variety of exercises
when training specific body regions and avoid continuous training without
proper recovery. Change your program
frequently and find the right balance between exercise volume and intensity.
3. Check your nutritional status. Your body needs the proper nutrients to
function optimally. Inadequate intake of
carbohydrate and protein can lead to muscle fatigue and poor muscle tissue
repair. Healthy fats are needed to
produce hormones that regulate many body functions. Dehydration can contribute to muscle cramping
and joint pain. Avoid nutrient deficient
foods such as trans-fats and refined sugars and starches which put physical
stress on the body.
4. Get professional help: Overcoming OTS is not always simple. There
are healthcare practitioners who can treat physical injuries and provide advice
on nutrition and proper exercise training techniques.
the signs and symptoms of OTS and
knowing how to avoid or minimize its effects can ensure that you can continue
to enjoy the many health benefits exercise has to offer. For additional
information on exercise, nutrition, and improving your physical health, visit www.nhwc.ca.
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.
FACTS YOU SHOULD KNOW ABOUT TREATMENT
FOR YOUR INJURIES:
· The New Hamburg Wellness Centre offers emergency
access to care for individuals who have sustained injuries in a motor vehicle
accident (MVA). You do not have to
see a medical doctor to start receiving treatment for a motor vehicle accident
injury at our centre. Our centre is capable of immediately initiating your
claim and starting rehabilitation and treatment for your injuries.
· You have the right to choose where you would like to have your
treatments done. You may wish to choose
our facility based on familiarity, location, convenience, hours, and the
multi-disciplinary services we offer.
· The New Hamburg Wellness Centre is a
licensed service provider with the Financial Services Commission of Ontario (FSCO) and is
able to provide treatment and bill your auto insurer directly for your
· Our centre has the ability to utilize a combination of the following
treatment modalities to help you recover quickly and completely:
Exercise & Physical Therapy
- Registered Massage Therapy
- Laser Therapy
- Medical Acupuncture
- Chiropractic Care
- Active Release Therapy
- Graston Soft Tissue Therapy
· MVA injuries are not limited to just Whiplash injuries of the neck. Any
body part can be injured. Our
experience, examination protocol and treatment regime is specifically tailored
to treating MVA-related injuries, including headaches, neck pain, mid back
pain, low back pain, and soft tissue injuries. Our unique, multi-faceted
approach has successfully rehabilitated hundreds of individuals who have
sustained MVA-related injuries.
FREQUENTLY ASKED QUESTIONS ABOUT MVA
Below are some frequently asked questions and answers regarding MVA
Q: Do I need a referral from my
insurance company or medical doctor to receive treatment for my MVA injuries?
A: No. Our doctors are
primary health care providers and are readily accessed.
2. Q: My insurance company (or medical doctor) has told me I have to go to
a specific facility to get treatment for my injuries, but I would prefer to
come to this facility (because of familiarity, location, convenience, hours,
multi-disciplinary services). Can I choose where I can go to have treatment for
A: Yes. You have the right
to choose where you would like to have your treatments done. Our centre is
capable of immediately initiating your claim and starting rehabilitation and
treatment for your injuries. Our experience, examination protocol and treatment
regime is specifically tailored to treating MVA-related injuries, including
headaches, neck pain, mid back pain, low back pain, and soft tissue injuries. Our
unique, multi-faceted approach has successfully rehabilitated hundreds of
individuals who have sustained MVA-related injuries.
3. Q: If I undergo care, will my insurance
A: No. Your rates will not
increase as a result of an injury claim only.
4. Q: How much will care cost?
A: Under the present
legislation, there is no net out-of-pocket expense for care. This means our
centre will look after all billing on approved claims and all treatment
services will be covered by the applicable insurance coverage available.
5. Q: I was involved in an accident, and
had little stiffness the next day. Is it
worthwhile to undergo care?
A: Maybe. In a number of
instances there is a delayed onset of symptoms that can take weeks to show up
after a seemingly innocent fender-bender. A thorough examination will help
clarify a need for care or not.
If you have any specific questions that need to be addressed regarding injuries
you have sustained in a MVA, please do not hesitate to contact our
By Dr. John A. Papa, DC, FCCPOR(C)
activity during the winter season can place unique demands on the body that can
predispose you to injury. The good news
is there are strategies that can be employed to help prevent cold-related
Below are some of the
common injuries that can occur during the winter season:
tissue injuries including sprains,
strains, and contusions. Cold weather
decreases the elasticity of soft tissues making them more prone to injury
during activity. Ligaments and muscles
in the back, upper and lower extremities are commonly injured. Falls in slippery conditions can also
contribute to injury.
include frostbite and hypothermia and occur when individuals
do not wear attire that is appropriate for the weather conditions and physical
· Blisters can form
due to the friction of wet gloves and/or wet socks with poorly fitting
can also occur in the winter months and cause sunburn and snow blindness.
happen when physical activities are performed with: inadequate technique/training; unsuitable
equipment; and/or poor preparation/planning.
Below are some of the
strategies that can be used to prevent cold-related injuries:
· Warm up and prepare
your body for physical activity by stimulating the joints and muscles, and
increasing blood circulation. Also
consider exercise training to help
prepare you for winter activity.
· Dress for the
by wearing insulated lightweight clothing with multiple layers. This will allow you to add or subtract layers
as needed. Attire that is waterproof can
help keep you dry and reduce the risk of heat loss. Insulated gloves, footwear, and headgear can
also help keep you warm. Shoes and
boots with solid treads and soles can help minimize the risk of awkward
twisting, slips and falls.
yourself from the sun by applying sunscreen regularly. Your eyes should also be protected with UV
· Use safe snow shoveling techniques. Get professional training and advice while
learning the skills of a particular activity such as skiing or snowboarding to
help minimize the chance of injury.
may include using an ergonomic snow shovel, having sporting equipment properly
fitted for your body type, or wearing a helmet during activities.
· Preparation is critical. For example, be aware of changes in weather
forecasts that can influence safety. Intermittent
thaws and subsequent freezing can give way to ice build-up under foot
increasing the risk of back twisting, slips and falls. Coarse sand or ice salt can help give your
walkways and driveways more traction. Planning for physical activity is also
important. For instance, adequate
nutrition and hydration before, during, and after activity can optimize energy
levels and improve overall physical functioning. This will help reduce fatigue and chance of
some of the common injuries that occur during the winter months and knowing
which precautions to take can ensure that you enjoy physical activities safely
in cold weather. For additional
information on health and wellness, 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.
By Dr. John A. Papa, DC, FCCPOR(C)
Regular exercise has long been identified as an essential element of good
health. Despite this fact, many struggle to make
exercise a regular habit. Below are some
helpful tips that can help individuals stick with an exercise program.
Exercise Convenient: Incorporating
regular exercise into a busy life necessitates some planning and sacrifice so
it becomes a priority. This may require
scheduling exercise into everyday routines and/or making regular exercise as
convenient as possible, thereby increasing the likelihood that it remains a
priority. Exercise does not need to be
time consuming. Regular bouts of
exercise for as little as 30 minutes a day can have a positive impact on
Exercise Safe: An
exercise that may be considered safe for one individual may not be safe for
another due to age, physical limitations, and other health concerns. If you are not sure where to start, consult
with a knowledgeable health care provider who can assist in choosing activities
that are appropriate for you. If you
have been inactive for a period of time, gradually ease into activity and take
Exercise Fun: Individuals
should choose a range of exercise activities that they enjoy. Performing these activities with a workout
buddy, friend, or family member also results in the exercise being more
satisfying. Those individuals who choose
fitness and recreational activities they enjoy are more likely to be consistent
with those activities. Having another
individual to share this with also increases the likelihood that you will
continue with the exercise activity.
Exercise Feel Good: Not only does exercise make you physically stronger;
it also has the benefits of releasing excess tension, building self-esteem, and
stimulating the body’s natural “feel good” chemicals called endorphins. Although there may be some initial physical
discomfort when beginning a new exercise program, this may be your body’s
normal response when starting a new activity and should not last more than one
to two weeks. If discomfort or pain
persists beyond this point, seek advice from an experienced individual to make
sure the exercise you are performing is appropriate and being done correctly.
Exercise Practical: Individuals
beginning an exercise program need to have realistic expectations about the
amount of time they can invest, the activities they will enjoy engaging in, and
the physical and psychological benefits they expect to experience.
exercise leads to tremendous health benefits that can be initiated by
individuals of any age or shape. For
more information on health, wellness, and exercise, 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.