Safe Gardening Tips To Prevent Injury

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

Spring is upon us and so is the arrival of the gardening season.  Raking, lifting, digging, and planting can be strenuous activities.  Below are some simple tips that can help you avoid and prevent injury during the gardening season.

1.    Prepare your body for physical activity with a warm-up.  Climbing stairs, marching on the spot, or going for a quick walk around the block are examples of excellent warm-up activities that can completed in as little as five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, shoulder, forearm and wrist stretches.  Your muscles and joints will appreciate this prior to being asked to do work.

2.   Use the right tools for the tasks to be performed.  Always make sure that tools are a comfortable weight and size for you.  There are many ergonomically designed tools which are lightweight, with long padded handles and spring action mechanisms that can reduce strain and effort.  Carts and wheelbarrows minimize the need for lifting and carrying, reducing your risk of physical injury.

3.  Proper lifting means bend the knees, keep the back straight and brace!  Use your leg and arm muscles to do the lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.  Avoid twisting and turning by positioning yourself accordingly.  Be sure to lift slowly and smoothly with the load close to your body and do not jerk with your lifts.

4.   Alternate activities and change positions.  Once you begin, take turns alternating between heavy chores such as digging, and lighter less physically demanding tasks such as planting, every 10 to 15 minutes.  Avoid prolonged working postures.  Changing hands frequently when you rake, hoe or dig prevents muscle strain and joint stress on one side of the body.

5.   Drink plenty of water before, during and after gardening activity.  Dehydration affects your energy level and physical functioning.  Staying hydrated decreases the risks of cramps and strains, and helps to protect joints by providing lubrication and cushioning.

6.  Preparing for the elements and pacing.  Select comfortable, thick-soled, protective shoes that support your arches to reduce joint pain and aching muscles.  To protect from sun exposure, apply sunscreen, and wear a wide-brim hat.  Wear loose and comfortable clothing.  Work at a safe pace and know your physical limits.  Stop gardening immediately if you feel chest pain or persistent muscle or joint pain.

In the event that you suffer a muscle or joint injury while gardening that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of these injuries.  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.

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.  This 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 manufacturer.  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 feet.  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.

2019 Record Reader Awards Nominations

It's time to start nominating for this year's Record Reader Awards!

Please take a minute to vote for the New Hamburg Wellness Centre under the following Health, Wellness & Beauty categories:

1.    Favourite Chiropractic Clinic:  https://readerawards.therecord.com/2019/05/health-wellness-fitness-beauty/chiropractic-clinic

2.    Favourite Massage Clinic:  https://readerawards.therecord.com/2019/05/health-wellness-fitness-beauty/massage-therapy

3.    Favourite Alternative Medicine Clinic:  https://readerawards.therecord.com/2019/05/health-wellness-fitness-beauty/alternative-medicine-healing

Simply look for New Hamburg Wellness Centre and select Nominate for each category.

Vote now and vote often! The nomination period will be open from Friday July 24 at 12:00 am to Monday August 31 at 12:59 pm.

Thank you for your support!Simply look for New Hamburg Wellness Centre and select Nominate for each category.

Vote now and vote often!  The nomination period will be open until Monday August 5th at 11:00 pm.

Thank you for your support!

Nursing Foot Care

What Is Nursing Foot Care:

•     A foot care nurse is a Registered Nurse or a Registered Practical Nurse, who has taken in addition to their formal training as a nurse, specialized training in foot care.  They usually collaborate with a team of health care professionals to help keep a person mobile and pain-free.

•     Advanced Foot Care Nurses can provide treatment to high risk clients including those with arthritis, autoimmune disorders and diabetes.

•  Nursing Foot Care is covered by many Extended Health Care (EHC) Plans and may also be applied as a tax deduction where applicable.

•    Foot Care Nurses are primary health care providers and there is no medical referral necessary to access these services.

•     The College of Nurses of Ontario governs the profession and is responsible for protecting the public, standards of practice, disciplinary issues, quality assurance and maintenance of competency.

•     Foot Care Nurses in general deal with the nails and skin of the foot.

•     Nursing foot care is considered a “dry treatment”, which means, there is no soaking of the feet as per the College of Nurses guidelines due to infection control purposes.  The Foot Care Nurse uses an approved cleanser and nail/callus softener to achieve the same affect as soaking the feet in a basin.

•     Each individual will have a specific care plan tailored to their foot care needs but it is most common for clients to have scheduled foot care treatments every 4-8 weeks.

Common Conditions That Can Be Successfully Treated With Regular Foot Care Treatments:

•     Reducing thick, hard, and fungal nails

•     Reduction of calluses

•     Removal of corns

•     Treatment of ingrown toenails

•     Reducing serious complications that often arise in diabetic clients

•     Health teaching to promote healthy feet

New Hamburg Wellness Centre

338 Waterloo St., Unit 9

New Hamburg, ON   N3A 0C5

519-662-4441

info.nhwc@bellnet.ca

www.nhwc.ca

NEW PATIENTS WELCOME!