Shovel Light: Tips for Shoveling Snow During the Winter

During the winter months, snow shovelling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back!

These back health tips will ease the hassle of clearing your driveway and help keep your back in shape:

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.

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.

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.

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.

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.

TAKE A BREAK

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

STAY HYDRATED

Even though it’s cold outside, your body still needs plenty of fluids. Be sure to drink lots of water 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.

If you are experiencing muscle or joint pain, contact our office for help.

519-662-4441

www.nhwc.ca

#snow #winter #snowshovelling #backpain #spine #chiropractor #chiropractic

Preparation & Conditioning for Skiing

 Winter can be a splendid and enjoyable time of year, especially if you love outdoor activities like skiing. ❄

Commonly, muscles that work to internally rotate the hips are activated and engaged during skiing – key for maintaining balance and coordination. ⛷

A great way to condition the body and build muscle memory for skiing is to practice your technique with the use of balance boards, in-line skates, or sports that require quick movements and changes of direction. 🎿

Another important aspect to skiing is the need for endurance and stamina. Interval training is a great tool to build endurance, where you maximize your input for short bouts of time. The gains made through interval training can translate into meaningful improvements to your overall endurance; however, as with all activities, progression is key. 👍

If you are an avid skier, now is the time to start preparing your body for the season!

Here are some general tips to help prevent injury:

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MAXIMIZE JOINT AND MUSCLE FUNCTION

In skiing, maintaining good muscle and joint range of motion is important and improving mobility is key to preventing injuries. Your chiropractor can help you improve your joint and muscle function, as well as provide some guidance on how to best increase your mobility safely based on your individual goals and needs. The earlier you start, the better prepared you will be.

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WARM-UP AND STRETCH

Prior to hitting the slopes, it is always advisable to warm-up. Start with gentle activities such as walking or skating to increase the blood flow to your muscles. You may also want to do gentle stretches before you play to help prevent injuries. Better yet, consider working on your overall mobility before the season begins to enhance your athleticism and improve your performance.

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CHECK YOUR EQUIPMENT

You should always ensure that your equipment fits and is in good working condition before you begin the season. Your equipment supports and protects your body from injury while you enjoy your favorite activities. If you need to buy new equipment for the season, ask a professional to help you find the best equipment for your needs.

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BRUSH UP ON YOUR TECHNIQUE – TAKE A LESSON IF NECESSARY

Agility and technique can greatly enhance your performance in skiing. Consider lessons with a professional to help you refine your technique.

Your healthcare team, including your chiropractor, can also help you prepare you for the slopes. Meet with them to discuss your needs to make sure your body is ready and for strategies to decrease the risk of injury.

#skiing #conditioning #winter #outdoors #balance #coordination #endurance #intervaltraining

7 Tips For Smart Hiking

Hiking is a great way to get exercise outdoors; socialize with friends, family, or coworkers; and celebrate Canada's parks.

Here are some quick tips to add to your checklist for a hike that is safe, smart, and fun!

Know the trail, and stick to it: Get to know your trail before you set out. Review the map. Get to know the entrances and exits to the trail. Let someone know where you’ll be hiking and when you plan to be back. Don’t venture off the plotted route.

Choose an appropriate hike: Know your fitness level, and choose a hike that’s suited to your abilities, and the abilities of those in your group.

Dress appropriately: This includes checking the weather and dressing appropriately or bringing along any necessary gear to accommodate an expected shift in sun, rain, or other weather patterns..

Pack wisely: Pack light and strategically. Try to pack the heavier items (food and water) close to the centre of the pack and higher up to help maintain your centre of gravity. Other essential packing items include a flashlight, extra batteries, a map, compass, whistle, and a first aid kit.

Wear it right: This is important for your back. If you have a pack with hip and chest straps, put on the backpack, loosen all the straps, and tighten the hip belt at the hips (not above) before tightening the shoulder straps. Tighten the strap across your chest for shoulder support last.

Walk and talk: When you hike, make sure you have enough energy to chat with your hiking partner. If you’re out of breath or breathing deeply, you might be pushing too hard. You know you have a good pace going if you can carry on a conversation with the person you’re hiking with.

Take breaks: Don’t let your initial excitement get the better of you. Take a break for ten minutes every hour. Take that time to have a snack and drink some water. Make sure to keep your body fueled before, during, and after your hike.

If you have any concerns about carrying your pack, or about what physical activities are right for you, visit your family chiropractor.

#hiking #physicalactivity #outdoors #exercise

Custom Orthotics

Interested in Custom Orthotics but not sure what that involves?

Read on...

To help determine whether or not an individual is a suitable candidate for custom orthotics, the following steps are taken at our centre.

1. 
   An Advanced Computer Gait and Orthotic Analysis is performed.  During this procedure, a computer scan is done of your feet on our foot-plate. The foot-plate has over 4000 sensors that can accurately detect what your feet are doing at every part of the gait (walking) cycle in terms of time spent in different parts of the cycle and pressure points. The static (standing) and dynamic (walking) scans give the doctor information about the mechanical functioning of your feet and how it may be causing undue stress on different parts of your body.

2. A History and Physical Examination is performed.  A history of occupational, recreational or sporting activity is recorded. In addition, any pain symptoms are noted and then investigated through a physical examination involving muscular assessment and ranges of motion. A postural exam will also be performed to assess your overall alignment. Critical information gathered from the Computer Gait Analysis, history and physical examination, gives the doctor a good idea as to the suitability of a candidate for orthotic therapy. 
   

3. Those suitable for orthotic therapy and wishing to have custom orthotics constructed for them will then have a foam impression of their feet taken. The foam impression is the final step involving the patient, and allows the orthotic lab to have additional information about an individual's arch and heel specifications. The foam impression is shipped to the lab along with the order sheet, which has any specific modifications or additions made by the doctor for a particular individual. The computerized gait analysis is also e-filed to the lab to complete the order.

This specialized and comprehensive process allows for the construction of an orthotic that is unique to the individual. It has been our experience that this standardized and systematic approach to custom orthotic prescription yields excellent results and high consumer satisfaction.

 

CONTACT US FOR MORE INFORMATION

519-662-4441

nhwc.ca

#customorthotics #orthotics #feet #gaitscan #phyicalexam #healthhistory #foamimpression #custommade #wecanhelp #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

How Chiropractic Care Promotes Healthy Aging

In Canada, the average life expectancy is increasing, and active living is crucial for healthy aging, maintenance of quality of life and independence. 👵🏼

Preserving fitness and mobility can help prevent and manage chronic conditions that too frequently impact seniors. In fact, even a moderate level of physical activity can improve balance, endurance and bone strength. 🦴

As we age we are generally more susceptible to develop injuries, aches and pain. Canada’s chiropractors are committed to helping Canadians live healthy lives by reducing the risk of falls, injury and disability. ✅

Chiropractors can help in testing your strength, mobility, function and balance, as well advise on exercise, nutrition and preventative strategies. 👨‍⚕️

Aging populations are more likely to suffer from:

▶ Osteoarthritis – deteriorating cartilage in the joints

▶ Spinal stenosis – narrowing of the canal in the vertebrae impinging on the nerve roots causing pain and numbness

▶ Degenerative meniscal tear

▶ Repetitive strain injuries

▶ Osteoporosis – a disease characterized by low bone mass and deterioration of bone tissue

HOW CAN OUR EXPERTS HELP❓

✔ Pain management

✔ Increase range of motion and function

✔ Decrease progression of degeneration in the joints

✔ Correct posture

✔ Increase balance

✔ Reduce risk of falls

#aging #healthy #activeliving #fitness #mobility #chronicconditions #seniors #physicalactivity #chiropractors #chiropracticcare #osteoporosis #osteoarthritis #spinalstenosis #pain #motion #function #posture #balance #fallsprevention #wecanhelp #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Preventing Falls

Anyone can fall, but the risk of slips and trips increases as you get older. 🧓

DYK - Every year 1 in 3 Canadians over 65 will fall – often with serious consequences. ⚠ Hip, wrist and pelvic fractures are common in this age group and can take a toll on independence and quality of life. 🏥 The good news is there are many simple things you can do to prevent a fall.

Check out these tips for simple things you can do to stay safely on your feet:

▶ Remove your reading glasses when you are walking. Always slip them off before you take a step. 👓

▶ Never climb on a chair or stool to reach something. Always ask for assistance. 🪑

▶ If you have a pet such as a cat or dog, consider putting a bell or reflector on its collar. It’s easy to stumble across an affectionate or sleeping pet that’s in your path. 🐕

▶ Take your time. If you frequently find yourself rushing to pick-up the phone, consider investing in a cordless phone that you can keep near you. Don’t rush to answer the door. The visitor will wait. 🚪

▶ Always sit down to put on or take off shoes and clothing. Place a chair or bench near the entranceway. 👞

▶ Keep hallways and stairs free of children’s toys. ⚽

▶ Wear shoes or slippers with non-slip soles indoors. That means you might have to give up that pair of loose, comfy slippers with the worn soles. 🥿

▶ Ask for help if you need it. Most people like to lend a hand. ✋

Canada’s chiropractors are committed to reducing injury and disability from falls. A Doctor of Chiropractic can test your strength, steadiness and balance – and give you advice on exercise, nutrition and falls prevention.  👍

#falls #preventingfalls #seniors #slips #trips #fractures #injuries #homesafety #chiropractors #chiropractic

Rake Without The Ache

It’s fall, and as the leaves turn colour, that usually means it’s time for raking lawns.

Here are some tips to help you keep your back in check:

1. WARM UP BEFORE YOU START:

Before you start, warm up your muscles with a brisk 10-minute walk around the block, or even on the spot. Swing your arm and lift your knees to enhance the benefit. Warm-ups can improve muscle dynamics to reduce injury and help prepare the body for the stresses of exercise.

 

2. STRETCH

Follow your warm with these easy stretches. Repeat each stretch 5 times on each side and hold for 15 seconds. Relax and do not overextend yourself while stretching. Remember to take frequent stretch breaks while working on your yard.

Your sides: Extend your right arm over your head, then bend towards the left from the waist.

Your wrists: (1) Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground; use your opposite hand to hold this position. (2) Hold one arm in front of you and place your palm in the “stop” position; use your opposite hand to hold this position. (3) Place your hands in “prayer” position, and press your palms together.

Your back: In a seated position, bend forward from the hips, keeping your head down. Touch your fingers to the ground.

 

3. TAKE FREQUENT BREAKS:

 Rest when you’re tired and take time out for stretching to loosen tense muscles.

As with any other physical activity, be safe and enjoy!

 

For further information on what activities are right for you, visit one of our Chiropractors at the New Hamburg Wellness Centre.

#rakingleaves #raking #leaves #fall #autumn #outdoors #backpain #back #warmup #stretch #breaks #health #wellness #wecanhelp #chiropractor #chiropracticcare #newhamburgwellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

 

Tips And Techniques For Pain-Free Knitting

If you’re an avid knitter, you may have experienced strain in your hands, wrists, neck or upper back from being in the same position for an extended time. Like sewing and typing, knitting is a repetitive motion activity that can lead to strains and injuries. In some cases, you can even end up with carpal tunnel syndrome, if you don’t grip and position your wrists properly. 🧶

1️⃣  TAKE FREQUENT BREAKS

The most important thing you can do to prevent injury is to take frequent, regular breaks. Change your body’s position and look up often from your work and into the distance. Consider setting a timer to remind yourself. ⏲

2️⃣ SIT UP STRAIGHT

Sit in a comfortable but supportive chair. Put your feet on the floor and try not to hunch over. Try to use your stomach muscles when you adjust your posture. Consider placing a small cushion, rolled-up towel or sweater between your chair and the curve in the small of your lower back to help you sit up straight. 🪑

3️⃣ CHOOSE YOUR TOOLS CAREFULLY

Consider using smooth, lightweight needles. Circular needles are best for large projects. When crocheting, use ergonomic hooks.

4️⃣ SWITCH IT UP

Learn to easily switch between English and Continental knitting styles. Switching helps you keep knitting while reducing the risk of a repetitive strain injury (RSI). 👐

5️⃣ STRETCH

Stand up and move around but also stretch your fingers every once in a while. To stretch your fingers, clench your hands and then spread your fingers as far as you can. If you notice tension in your neck or shoulders, consider trying a couple of neck stretches too. 

6️⃣ MAKE SMALL, EFFICIENT MOVEMENTS

Practice how small you can make your movements and keep the working yarn close to the tip of your needles. Grasp your yarn gently. A consistently relaxed grip helps you keep a constant gauge while reducing unnecessary strain on your neck, shoulders and wrists.

Don’t ignore any pain or stiffness you experience from knitting. Knitting should be fun and relaxing but make sure it’s adding to your well-being, not causing you strains or injuries. 😊

Visit our chiropractors, if you experience continuous pain and discomfort from knitting. 👍

#knitting #handpain #wristpain #neckpain #upperbackpain #chiropractic #wecanhelp #health #wellness #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

5 MYTHS ABOUT LOW BACK PAIN

MYTH #1 - Low back pain is caused by arthritis.

Fact 👉 Arthritis is most commonly associated with aging but not always pain.

 

MYTH #2 - You should rest or stop activity if you're experiencing low back pain. 🛑

Fact 👉 Rest may be detrimental to recovery from back pain and potentially can lead to increased pain and muscle atrophy.

 

MYTH #3 - The spine is delicate and easily injured.

Fact 👉 The spine and its surrounding muscles, tendons and ligaments comprise a well-designed structure that's incredibly strong, flexible and supportive.

 

MYTH #4 - An MRI scan is needed to diagnose my back pain. 🩺

Fact 👉 Chiropractors can develop a successful treatment approach based off a thorough medical history and physical exam. Only specific symptom patterns in a minority of cases indicate the need for MRI or other diagnostic imaging.

 

MYTH #5 - Back pain and back problems won't happen to me. 😲

Fact 👉 Approximately 8/10 people will experience low back pain at some point in their lifetime. Back pain is the second most common reason people visit their primary care doctor.

 

Which myth was the most surprising to you? Let us know in the comments below 👇

 

#FAQFriday #lowbackpain #myths #arthritis #recovery #spine #spinalhealth #MRI #chiropractic #backpain #chiropractor #newhamburgwellness #wecanhelp #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

THE COMPLETE GUIDE FOR MUSCLE KNOTS (EVERYTHING YOU NEED TO KNOW + TIPS FOR RELIEF)

 Author: CCA

Chances are, you’ve experienced the tender, achy feeling of a muscle knot at some point in your life. Research has shown that muscle knots may affect up to 85 per cent of the population. Muscle knots impair mobility, cause pain, and can reduce a person’s quality of life.

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WHAT ARE MUSCLE KNOTS?

Muscle knots are typically found in your back, shoulders, and neck. They are stiff bands of muscle that have a hard knob in the centre, which is known as a trigger point. The pain can either pop up spontaneously (active) or when the trigger point is pressed (latent). But in all cases, muscle knots cause pain to radiate beyond the trigger point into the surrounding muscles.

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WHAT CAUSES MUSCLE KNOTS?

Muscle knots, also known as myofascial trigger points, are complex and have a variety of possible causes. There is a lot more research to be conducted on the matter, but the best available evidence suggests that muscle knots are the result of overuse such as heavy lifting or repetitive activities. Other causes may include:

·         Psychological stress

·         Poor ergonomics

·         Bad posture

·         Fatigue

·         Dehydration

·         Unhealthy eating habits

·         Sleep disturbances

·         Joint problems

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WHAT ARE SYMPTOMS OF MUSCLE KNOTS?

Pain is the primary symptom of muscle knots. Since everyone experiences pain differently, your symptoms may vary from those of someone else. However, most people agree that muscle knots feel swollen, tense, or bumpy, and cause an aching sensation.

Depending on where in the body the muscle knot is located, it may cause seemingly unrelated pain in other areas. For example, a muscle knot in the neck can send pain into the base of the skull, causing a tension headache.

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WHO IS MOST AT RISK FOR MUSCLE KNOTS?

There are very few people who get through life without ever experiencing a muscle knot. Ninety-seven per cent of people with chronic pain have trigger points, and 100 per cent of people with neck pain have them. There are, however, certain risk factors that increase the likelihood of developing muscles knots. These include:

·         Ageing

·         Disease

·         Stress

·         People with fibromyalgia

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HOW ARE MUSCLE KNOTS DIAGNOSED?

Diagnosing a muscle knot requires a physical examination by an experienced professional such as a chiropractor. The examiner will assess the area of concern for three things: a taut band of muscle, a tender nodule, and the reaction of the patient to physical pressure.

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HOW ARE MUSCLE KNOTS TREATED?

Once you’ve been diagnosed, the question becomes “How do I treat the muscle knot in my back/neck/shoulders, etc.?” There are several options, but the most common include:

·         Stretching

·         Chiropractic

·         Acupuncture

·         Exercise

·         Massage therapy

·         Ultrasound therapy

Whichever option you choose, the main goal is to release the trigger point to reduce pain and increase mobility¹ by breaking up the knotted tissue and calming inflamed nerves.

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HOW CAN YOU PREVENT MUSCLE KNOTS IN THE FIRST PLACE?

Because muscle knots are the result of overuse, stress, bad posture, fatigue, etc., your risk of getting a muscle knot can be lowered by resting and working on posture and overall lifestyle habits. Here are some tips:

·         Improve your posture by sitting in a relaxed position, with your shoulders back and down. Try your best not to slouch.

·         Take opportunities throughout the day to rest and incorporate exercise into your routine.

·         Don’t overdo it when lifting heavy objects. Ask for help, take it slowly, or move things in batches.

·         If your job requires you to sit for most of the day, take regular stretch breaks to prevent your muscles from getting too tight.

·         Make sure your diet includes a healthy mix of calcium, potassium, and magnesium, and drink plenty of water to keep your body hydrated.

Muscle knots in any area of the body are painful and frustrating. Now that you know what they are, what causes them, and how to treat them, we hope you’ll find relief and get back to enjoying your everyday activities.

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CAN YOU TREAT MUSCLE KNOTS AT HOME?

While we recommend seeking the advice of a spine, muscle, and nervous system expert, there are some cases where you can massage the sore muscles yourself. Try following this simple technique:

·         Locate the knot in your muscle and, using your fingers, gently massage it out.

·         Focus on loosening the tight muscle by pressing down firmly and making small circles.

·         If you’re finding it difficult to reach the muscle knot in your back, neck, or shoulders, you can try using a tennis ball or foam roller to apply pressure to the knot. Slowly and gently move back and forth to relieve the tension.

·         Muscle knots in any area of the body are painful and frustrating. Now that you know what they are, what causes them, and how to treat them, we hope you’ll find relief and get back to enjoying your everyday activities.

 

If you have a persistent muscle knot that is interfering with your quality of life, contact our office to make an appointment with one of our team members.

#muscleknots #muscles #knots #triggerpoints #stretching #chiropractic #acupuncture #exercise #massage #health #wellness #wecanhelp #newhamburgwellness #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion