Monday, March 16, 2020


In accordance with recommendations from various public health authorities, the College of Chiropractors of Ontario (CCO), and the College of Massage Therapists of Ontario (CMTO), we are temporarily suspending health care services from the end of business day March 17 until March 30, 2020.  We will be closely monitoring developments as they arise and will be regularly updating our social media pages to reflect any changes in dates.  For people who have appointments prior to March 30, 2020, our staff will be contacting you to reschedule. 

As the news concerning COVID-19 continues to evolve, the safety and well-being of our customers, employees, their families, and the community continues to be our top priority.  In an effort to minimize potential variables that may contribute to infection risk, we are taking these necessary steps.  It is our belief that this is the responsible thing to do. 

If you have any questions or concerns, please do not hesitate to contact us via e-mail at:

The NHWC Team

Sunday, March 15, 2020


New Hamburg Wellness Centre (NHWC) continues to monitor the impact of Coronavirus (COVID-19), and want to assure you that the safety and well-being of our customers, employees and their families, partners and communities is our top priority.

New Hamburg Wellness Centre has implemented the following steps in an effort to stop the spread and transfer of any communicable illness/virus including COVID-19:

·    Returning travellers from outside Canada are being asked to self-isolate for 14 days.  These individuals will not be permitted to enter the clinic, and includes customers-patients AND NHWC team members
·       Additional screening of individuals at higher risk of illness/infection prior to entering the clinic (For specific details, please visit our website at and access our social media pages, i.e.  Facebook, Twitter, Instagram)
·        Encouraging all customers, staff and health care practitioners to stay home if sick or ill
·        Removal of all magazines and reading material from the clinic
·      Increased frequency of medical grade cleaning of all contact surfaces throughout the entire clinic
·        No Cancellation Fees for illness and self-quarantine
·  Signage throughout the entire clinic informing patients, staff, and health care practitioners to engage in good hygiene practices at all times (i.e. proper hand washing with soap and water, coughing/sneezing into your sleeve, avoiding touching your eyes, nose and mouth etc.)

We will continue to provide updates in a timely manner should additional information and facts become available.

We thank you all in advance for participating in these efforts.


Tuesday, March 10, 2020

Knee Pain And Prevention

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

Knee pain is often caused by either a one-time acute injury or repetitive motions that stress the knee, particularly as we age.  Included below are some of the conditions that commonly cause knee pain:

·    Osteoarthritis results from the protective layers of cartilage in the knee becoming worn over a period of time, leading to change in the composition of the bone underneath the cartilage.  This may result in a number of symptoms including:  joint pain and stiffness, decreased ranges of motion, weakness, swelling, inflammation, and instability.

·    Patellofemoral pain syndrome refers to knee conditions that involve the kneecap and/or the structures around it.  Pain can be generated by breakdown of the cartilage under the kneecap, tight or weak muscles around the kneecap, or misalignment of the kneecap.

·     Meniscal injuries directly involve tearing/damage to the cartilage cushioning in the knee.  This type of injury can result from a sporting event or fall where the knee undergoes a sudden twisting motion or impact.  It can also occur in older individuals who develop a chronic tear in a worn-out meniscus.

·    Ligaments are tough bands of fibrous tissue that connect one bone to another.  They help stabilize joints, preventing excessive movement.  Ligament injuries can occur when these structures become over-stretched or torn, often during activities where there is a direct blow to the knee or there is an awkward fall or twisting motion involving the knee.

·     Tendons are strong tissues that anchor muscles to bones, and these structures can become torn or inflamed around the knee joint leading to tendonitis and muscular strains.

·      Bursitis can involve several fluid-filled structures in your knee that help provide more cushioning in the joint.  Certain activities, such as kneeling on the floor, can cause a bursa to become irritated.

Below are some useful tips that can help individuals avoid or minimize the chance of knee pain and injury:

1.    Maintain a healthy bodyweight to decrease the overall stress on your knees.

2.  Wear appropriate footwear that supports your activities and helps maintain proper leg alignment and balance.

3.   Prepare your knees for physical activity by stimulating the joints and muscles, and increasing circulation.  This can be accomplished with a quick cardiovascular warm-up and gentle stretching of the muscles in the thighs and lower legs.

4.   Choose activities that are knee friendly for you.  This may include low impact activities such as walking or cycling.  Remember to start slowly and build up the intensity gradually.

5.    Strength, balance and flexibility exercises can train your leg muscles to better support your knees and avoid injuries.

In the event that you suffer a knee injury that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of knee pain.  For additional information on knee pain and treatment of muscle and joint injuries, visit

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.

Wednesday, March 4, 2020

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

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.