Movement IS Medicine. Reasons to Keep Active.

There is no doubt that the COVID-19 pandemic has disrupted our regular routines. For many of us, it’s changed how we spend our free time, where we work, and for some, it put exercise and movement in general at the bottom of our list of priorities. We understand your struggles and how important it is to stay active during these uncertain times, especially now that wintertime is upon us!

Did you know that regular physical activity is vital for staying healthy and optimistic? It represents a cornerstone in the primary prevention of at least 35 chronic conditions.

Compared to sitting around most of the time, moderate-intensity movement is associated with better immune function.

Regular exercise can also help reduce stress and anxiety (which many of us have been experiencing during this pandemic).

So, don’t sit all day!

Whether you’re sitting at work or working from home, there are easy ways to sneak activity into your daily routine.

For example: if working from home, get up and stretch every 20-30 minutes and consider taking a lap around your neighbourhood during lunchtime.

If watching TV, get up during every commercial (or periodically) and do an active chore like taking out the garbage. You will feel much more productive after just one show!

Simply put, movement is essential to your health and wellbeing!

Below are a few more important reasons for you to keep moving.

1) Low Back Pain Relief

Low back pain is one of the most common musculoskeletal complaints affecting 60–80% of all adults at least once during their lifetime.

Exercise, especially core strengthening, is very useful in improving the function of your back.

2) Bone Health Improvement

Studies have shown that aerobic and resistance exercise consistently improves the daily functional ability of patients with rheumatoid arthritis and osteoarthritis.

Current evidence indicates that exercise can increase bone density and decrease falls and associated fractures in the elderly.

3) Mental Health Improvement

Feeling anxious, stressed or moody because of social isolation? Physical exercise positively affects the long-term management of psychological symptoms, including depression, anxiety, and chronic stress!

4) Diabetes (type 1 and 2) Management

Researchers worldwide have found that regular exercise, along with dietary changes, can help manage diabetes types 1 and 2.

5) Cardiovascular Disease Prevention

Studies have shown that exercise lessens your risk of developing heart disease because it helps reduce the amount of fat and cholesterol in the body (both play a role in damaging your arteries).

There is evidence that aerobic exercise in patients with stroke positively affects walking speed and function.

6) Obesity Prevention

Physical training reduces fat mass and counteracts muscle mass loss during dieting.

Did you know that muscle tissue burns calories even when you’re at rest?

Strong evidence exists that physical activity is essential for maintaining body weight after weight loss.

Don’t let this pandemic slow you down. Make movement a part of your daily routine!

Chiropractors work with patients to provide the right type of exercises to prevent and treat musculoskeletal conditions.

Need some inspiration on easy exercises you can do at home? Contact us to schedule an appointment with one of our chiropractors set up an exercise plan.

#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #movement #exercise #activeliving #physicalactivity #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Chiropractic Treatment for Pregnancy Pain

Chiropractors help relieve pregnancy-related back, hip and pelvic pain by realigning the spine and balancing the pelvis.

Prenatal chiropractic treatment involves safe and gentle adjustments, massage, exercise and stretching.

 

Throughout pregnancy, chiropractic techniques are adapted for belly growth and modified using props like pregnancy pillows.

 

The chiropractor can assess your pelvis, sacrum and vertebrae for any misalignments that could be responsible for pain or creating uterine constraint.

Tips for Expectant Mothers

In addition to gentle, non-invasive chiropractic treatment, there are some tips you can follow to help keep your spine aligned:

 

1. Exercise!

Keep your core strong so it can support your spine. Ask your healthcare practitioner about the benefits of swimming, yoga or other low-impact exercise programs.

 

2. Sleep well!

You know you need to rest, but are you sleeping smart? Your growing uterus can place pressure on the large blood vessels in your abdomen and restrict blood flow.

Sleep on your left side and place a pillow between your knees to keep your spine in proper alignment.

 

3. Think twice!

Maybe put those killer heels aside until after the baby is born.

Rest frequently with your feet elevated.

Don’t lift heavy objects (or toddlers) – ask for help.

 

#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #prenatal #pregnancy #backpain #hippain #pelvicpain #spinehealth #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

What Causes Muscle Soreness After Working Out?

Have you ever wondered why you feel muscle soreness after a workout?

The answer may be delayed onset muscle soreness (DOMS).

 

It can reduce your range of motion and muscle strength and occurs 24-48 hours after you try new activities/exercises or increase your workout intensity. It’s a sign that your muscles are adapting to new loads.

 

There is a myth that DOMS is caused by lactic acid build-up. But lactic acid only lasts in your muscles 1-2 hours after a workout. Resistance training causes micro-tears of muscle fibres, drawing increased blood flow and inflammation to the area, even leading to mild swelling, which stimulates the pain receptors in the muscle tissue and makes them more sensitive to movement.

 

The muscle damage is temporary. As muscle rebuilds itself, it gets stronger and can handle heavier loads.

 

How to deal with muscle soreness

Although DOMS is a natural process that indicates your body is getting stronger, you can reduce the discomfort. Here are some tips:

 

·       More exercise is the best way to relieve DOMS! Do a gentle workout such as light cardio, stretching or yoga a day or two after an intense workout. Pick up the intensity once the pain is gone.

·       Introduce new exercises over a period of one to two weeks to give your body time to adapt.

·       Try longer warmups before your resistance training.

·       Take an Epsom salt bath. Epsom salts are made from magnesium, which helps relax muscles and improve circulation.

·     Mix up your routine. If you do leg exercises one day, work your arms and core the next. This gives each muscle group time to recover.

·       Remember to drink plenty of water and replenish your electrolytes with a balanced diet full of fruits and vegetables. Leafy greens and bananas are two excellent options.

---

There are a few indicators that your pain can be something more serious than DOMS:

·         The pain does not diminish after three days.

·         The pain is so severe that you cannot carry on with daily tasks.

·         The pain is so severe that your legs give out.

·         You experience major swelling, redness, discolouration, or intense cramping.

·         The pain is very sharp – this could suggest a sprain/strain.

 

If you are concerned about any of the above, your chiropractor can conduct a thorough assessment and offer non-pharmacological pain management strategies, stretches, or manual treatments. You will be referred to the appropriate medical professional if the cause of pain is out of scope of chiropractic care.

#chiropractic #newhamburgchiropractic #newhamburgorthotics #newhamburgwellness #lasertherapy #electrotherapy #rehabilitativeexercise #softtissuetherapy #activereleasetherapy #graston #acupuncture #wecanhelp #customorthotics #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

We've Got Your Back!

80% of all Canadians will suffer from at least one significant episode of back pain in their lives.  

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. 

Our team is ready to help you get back to doing the things you love!

We’ve got your back.

For more information, visit www.nhwc.ca.

#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome

#newhamburg #wilmot

What To Look For In A Winter Boot And How Your Chiropractor Can Help

Here are some tips on choosing a winter boot that won’t just provide protection from the elements—it will protect your joint health too.

❓ WHY DOES CHOOSING THE RIGHT BOOT MATTER? 🥾

Foot pain doesn’t just start and end in the foot—it can be the source of much bigger pains in your body.

🦶 Foot pain is often the culprit for things like hip or lower back pain, which is why it’s so important to be assessed by a chiropractor to ensure you’re treating the correct pain source.

Choosing the correct shoe is the first step in ensuring you are looking after your overall joint health. 😀

❓ WHAT SHOULD YOU BE LOOKING FOR?

1. Comfort

✔ First and foremost, you need to find a winter boot that is comfortable.

✔ You should be able to walk in the boot for long periods of time and not feel any points of rubbing or tightness.

2. Wide spacing

✔ Look for a boot that’s a bit wider than your typical shoe.

✔ Because of the cold, you’re likely going to be wearing thicker socks, so you need extra room for your foot to move around. 🧦

✔ Having a shoe that’s too tight is going to create stiffness in your foot and can lead to various conditions like bunions, plantar fasciitis and hip and back pain.

3. Cushioning

✔ Pay attention to how your foot feels in the shoe when you walk.

✔ Your foot should feel supported and cushioned. 👀

✔ Be sure to flip the boot over and check the tread—does it physically raise off the sole or is it flush?

✔ Raised tread is going to give you more grip and stability in the winter, minimizing the risk of slips or falls. 🤕

❓ HOW CAN A CHIROPRACTOR HELP?

Chiropractors are specially trained in diagnosing and treating musculoskeletal-related conditions, which includes your feet. 👨‍⚕️

If you’re experiencing pain when you walk, a chiropractor can assess the pain and recommend a treatment plan. 🚶‍♀️

❄ We hope that these tips help you to choose winter boots that will keep you comfortable and safe all winter long! ❄

#winter #walking #ice #snow #winterboots #footwear #jointhealth #footpain #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #customorthotics #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Shovel Light

Snow piling up? We have some chiropractor-approved tips to help you shovel the right way this winter.

Warm Up

Before tackling any strenuous activity, a quick 10-minute warm up such as a walk around the block will kickstart your muscles for the activity ahead and help prevent injury.

1. Don’t Let Snow Pile Up ❄

If the weather report calls for several days of snow, frequent shovelling will allow you to move smaller amounts of snow after each snowfall.

2. Pick the Right Shovel ⛄

Use a lightweight push shovel. If you’re using a metal shovel, spray it with Teflon, so snow won’t stick to it.

3. Push, Don’t Throw 🌨

Push the snow to the side rather than throwing it. This way, you avoid lifting heavy shovelfuls of snow, and abrupt twists or turns that may result in injury.

4. Bend Your Knees ☑

If you need to lift shovelfuls of snow, bend your knees, and use your leg and arm muscles to do the work, while keeping your back straight.

5. Take a Break ⌚

If you feel tired or short of breath, stop and take a break. Shake out your arms and legs to recharge.

Keep Comfort in Mind 🧥

Layer your clothing so you can adapt to changing temperatures. If you become too warm while outdoors, simply remove a layer or two to maximize comfort.

Stay Hydrated 💧

Even though it’s cold outside, your body still needs plenty of fluids. Be sure to drink lots of water or fruit juice before, during and after shovelling. Remember – if you feel thirsty, you are already dehydrated.

Take it Slow 🐢

Rest when you feel tired or short of breath. Stop shovelling if you experience sudden or prolonged joint or muscle pain.

Cool Down 🚶‍♀️

After you’ve finished shovelling, cool down by taking a walk and stretching out tense muscles.

#winter #snow #shovelling #ice #backhealth #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

New Hamburg Graston Soft Tissue Therapy

Graston Technique® is an instrument-assisted soft tissue mobilization therapy that enables practitioners to effectively break down scar tissue and fascial restrictions. 

The Graston Technique® utilizes specially designed stainless steel instruments to specifically detect and effectively treat areas exhibiting soft tissue fibrosis or chronic inflammation.

 

Graston Soft Tissue Therapy has been clinically proven to achieve quicker and better outcomes in treating acute and chronic soft tissue conditions.

 

If you suffer from:

 

Cervical sprain/strain (neck pain)

Lumbar sprain/strain (back pain)

Carpal Tunnel Syndrome (wrist pain)

Plantar Fasciitis (foot pain)

Lateral Epicondylitis (tennis elbow)

Achilles Tendonitis (ankle pain)

Medial Epicondylitis (golfer's elbow)

Shin Splints

Rotator Cuff Tendonitis (shoulder pain)

Patellofemoral Disorders (knee pain)

Trigger Finger

ITB Syndrome

Sprain and Strain Injuries

Scar Tissue

 

...then Graston Soft Tissue may help!  Contact our office to see one of our Chiropractors specially trained in treating soft tissue injuries.

Call 519-662-4441

or Email info.nhwc@bellnet.ca

#chiropractic #newhamburgchiropractic #newhamburgwellness #graston #softtissuetherapy #wecanhelp #neckpain #backpain #wristpain #footpain #tenniselbow #anklepain #golferselbow #shinsplints #shoulderpain #kneepain #triggerfinger #ITBsyndrome #sprains #strains #scartissue #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot