How To Prepare And Condition Your Body For Skiing This Winter

❄ Winter can be a splendid and enjoyable time of year, especially if you love winter sports like skiing.  ⛷ But did you know that skiing can pose some risks to your muscles and joints if you are not adequately prepared⁉

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! 👍

Maintaining good muscle and joint range of motion is important, and building mobility is key to preventing injuries. Our Chiropractors 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. ✅

#wintersports #skiing #winter #chiropractor #chiropracticcare #training #rehab #muscleandjoint #intervaltraining #exercise #wecanhelp #newpatientswelcome #wilmot #newhamburg #baden #wellesley #tavistock #waterlooregion

Common Back Pain Myths

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

80% of all Canadians will suffer from at least one significant episode of back pain in their lives.  Below are some of the common myths surrounding back pain and what modern science has to say about them.

Myth 1:  If you’ve injured a disc (i.e., herniation, rupture), you must have surgery.

Truth:  Surgery to relieve back pain should only be used as a last resort.  Even if specific testing reveals a damaged disc, recovery often results without surgery.  An injured disc in the back may become inflamed and put pressure on nerves and surrounding pain sensitive structures.  Non-surgical treatment aims at minimizing pain and discomfort from joint irritation and muscle spasm, and prescribing specific exercises to help with recovery.

Myth 2:  Most back pain is caused by injuries or heavy lifting.

Truth:  Injuries caused by heavy lifting do not account for all back pain.  In up to 85% of cases,
individuals can’t recall a specific incident that brought on their back pain.  Back pain can result from a single exposure to a bending or twisting incident, or it can be caused by small cumulative loads placed on the spine over time.  Scientific research also links the following risk factors to back pain: smoking, being overweight, poor posture, poor physical fitness, and stressful life events.

Myth 3:  X-ray images, CT and MRI scans can always identify the cause of pain.

Truth:  Even the best imaging tests cannot identify a muscle spasm or ligament sprain that may be the cause of pain.  Imaging is usually reserved for special cases such as those suffering trauma in a fall or accident, surgical candidates, unresolved cases of severe chronic back pain, and suspicion of underlying tumor, infection or other serious disease.

 

Myth 4:  If your back hurts, you should take it easy until the pain goes away.  Bed rest is the mainstay of therapy.

Truth:  Clinical data indicates that individuals who remain active do better than those who try bed rest.  Remaining active means continuing with daily activities as tolerated and easing back into a regular routine.  Activities may have to be modified while recovery occurs, but movement is important for recovery provided it does not put the individual at risk for further injury.

Myth 5:  Diagnosing back pain is simple and straightforward.

Truth:  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.  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.

Arthritis? Chiropractors can help

This blog is brought to you by the Alberta College and Association of Chiropractors, in partnership with the Arthritis Society. Cindy Stephen is a 61-year-old Calgarian, professional communicator, mother of six and grandmother of seven. Below is her experience as someone who suffers from arthritis and uses chiropractic treatments to help alleviate the symptoms.

Many people my age have arthritis in a variety of joints.

Folks over 60 who have led active lives find themselves with arthritis of the knee or hips, maybe a
touch in the joint of the thumb or in the ankles. Professional athletes are prone to arthritis in their shoulders and elbows from years of repetitive motion activities like shooting pucks, throwing balls or taking hits from other players.

The arthritis I suffer from, in the back of my neck and lower spine, came from decades of sitting at a desk job, bad posture and giving birth to six children. My issues with pain began in my mid-30s; by the time I was in my late 40s it was difficult to get out of a chair or car. By my mid-50s I began to experience pain in my legs and walking up stairs was difficult. At that point, I consulted with a chiropractor. It was he who not only found the arthritis through an X-ray but was able to explain all the muscle and ligament dysfunction that caused it in the first place.

There are over 100 types of arthritis.

Two you may have heard of are Osteoarthritis (OA) which is a degenerative, wear-and-tear type of arthritis and Rheumatoid Arthritis (RA) which is inflammatory; an auto-immune response which can affect people of any age. I have OA, and the good news is that with proper treatment and management many types of OA can be prevented.

When I was 20, I had a boyfriend who pulled a chair out from under me as I was sitting down to dinner at a fancy restaurant. I landed hard on my rear end. (He landed hard on his when I dumped him the next day).

I suffered pain in my tail bone for years afterward. Doctors took X-rays and saw no break, yet I had pain in my backside for years afterward, especially during each pregnancy. What no one was able to detect was that the true injury was to the ligaments around the sacroiliac joint, which were stretched because of the fall.

Loose ligaments combined with prolonged sitting, poor posture, the aging process and inactivity meant the muscles surrounding the joint in my lower back weren’t doing their job of holding my body in position. Or, as my chiropractor says, “ligamentous laxity which allows painful abnormal motion”. Despite the damage occurring in the lower back, my hips were out of place which created more pain and stiffness while walking.

Flash forward 40 years later:

My chiropractor detected the arthritis in my spine. It might have been prevented if the true damage from my fall had been discovered, if I had practised better posture while sitting at my desk or in front of the television and if I had maintained a consistent exercise program and kept active.

Today, I visit the chiropractor twice a month for regular adjustments. He says my ligaments can be repaired through surgery if it gets to that point, in consultation with my family physician, but with exercise the muscles in my back can be strengthened to better support my spine, and daily walking will assist with the muscles in my hips and upper legs.

My chiropractor also uses Active Release Therapy on the muscles around my lower back and hips which have been impacted by poor ligament structure.

My OA isn’t reversible at this point but chiropractic helps.

I’m able to slow the progression of the disease by keeping up in my chiropractic appointments and following his advice to keep active. It assists with reducing pain, because my chiropractor aligns my spine which decreases the stress that aggravates the pain generated by the arthritic joints.

When the spine isn’t aligned properly, there’s increased stress. When everything is in alignment, the stress is reduced and there is less pressure on the joints.

One of the biggest benefits for me of chiropractic care is the increased range of motion I experience. OA is uncomfortable – I’ve had years of stiffness which I attributed to growing older, not with how my body was functioning mechanically.

As you age, degeneration of your joints can begin silently and your body can begin to compensate for it slowly until suddenly, the pain creeps up on you.

Chiropractic care won’t stop you from getting older, but it can certainly help you from feeling old!

________________________________________

If it hurts, see a chiropractor.

Chiropractors are educated to assess, diagnose, treat and prevent problems of the spine and muscloskeletal (MSK) system (joints, ligaments, tendons, muscles and nerves).

While there is no cure for arthritis, chiropractors can help manage the chronic pain associated with the condition, as well as work to restore and maximize the function of an arthritic joint. The goal is to help arthritis pain sufferers improve their overall health and well-being so that they may return to the activities they enjoy.

Consult with your chiropractor.

Technology: A Real Pain in the Neck 📱

Tech neck, sometimes called text neck, is a new-age problem that involves poor posture when using technology, typically phones, tablets and computers.

If you spend hours of your day hunched over a screen or sitting behind a desk, this post is for you!

HOW TECH NECK HAPPENS

Usually, supporting the weight of your head is no problem for your shoulders and neck. However, when you throw an ergonomically incorrect chair into the mix as your head tilts down while you type an email, the load on your neck can more than quadruple—in other words, it’s like having multiple bowling balls on your neck at once!

HOW TO CORRECT YOUR POSTURE

The best way to combat tech neck is to correct your posture—and not just standing posture. How you sit when you’re browsing the web or working at a desk is incredibly important to your spinal health.

Step 1: Keep your device at eye level instead of looking down. This may mean that you need to raise or lower your computer monitor as well as adjust the height of your chair.

Step 2: Make sure your knees are bent at a 90-degree angle when seated and that your feet are planted firmly on the floor in front of you.

Step 3: Give yourself a break. Every hour, stand up and move around to loosen your muscles and avoid unnecessary tension. This will help your neck and spine relax, and give your eye muscles a break from the screen.

If you’re struggling with neck pain, we’re here to help. We’ll make sure your spine and neck are in proper alignment with a focused, custom chiropractic assessment. Call us today to make your appointment.

519-662-4441

info.nhwc@bellnet.ca

#neckpain #technology #techneck #textneck #chiropracticcare #newhamburgchiropractor #newhambuergwellness #newpatientswelcome #wilmot

2 Types of Arthritis: How They Impact You And What You Need To Know

Arthritis is one of the most common conditions affecting the joints worldwide.1 In Latin, arthro- means joint and –itis means inflammation, so together arthritis means inflammation of a joint. Two common types of arthritis are osteoarthritis and rheumatoid arthritis. While they might sound similar, they have very different causes and symptoms.

OSTEOARTHRITIS

What is it?

Osteoarthritis is characterized by “wear and tear” of the cartilage on either end of the bone.1 With time, the cartilage may break down causing the two ends of the joints to rub against each other.

Who does it affect?

Osteoarthritis is more common in individuals over the age of 65.1 Other factors that can contribute to (or even speed up) the wear and tear of osteoarthritis are obesity, injury, and overuse, and genetic factors.

What are the symptoms?

Symptoms include morning stiffness, pain that decreases with movement, swelling, and clicking or cracking within the joint itself.

RHEUMATOID ARTHRITIS

What is it?

Rheumatoid arthritis is an autoimmune disorder that can affect the entire body. The body’s own immune system mistakenly identifies normal joints as “abnormal,” resulting in an inflammation which can be extensive and painful. If the inflammation is not controlled, damage to the surrounding cartilage and bone within the joint can occur.

Who does it affect?

Rheumatoid arthritis is more common in females around the ages of 30–60 years old.2

What are the symptoms?

Symptoms of rheumatoid arthritis are similar to those of osteoarthritis, however, a key difference is that pain and stiffness in rheumatoid arthritis generally does not resolve or see improvement with movement or exercises.

TIPS FOR TREATMENT

Arthritis can often be managed well with conservative therapy like specific exercises for the affected areas and self-care as well as manual therapy by your chiropractor. However, getting treatment from a combination of various healthcare providers may be needed. If you are experiencing discomfort in your joints, or would like more information about arthritis, visit your family chiropractor.

References

1. Arthritis facts. Arthritis Foundation website. Available at: http://www.arthritis.org/about-arthritis/understanding-arthritis/arthritis-statistics-facts.php. Accessed August 29, 2017.

2. Rheumatoid arthritis (RA). Rheumatoid Arthritis website. Available at: https://www.rheumatoidarthritis.org/ra/. Accessed August 29, 2017.

Keeping It Green: 8 Benefits To Getting Fresh Air While You Exercise

Getting any type of exercise is good for your body, but did you know there are specific benefits to taking your workout outside? Not only is it a great way to boost your activity, it’ll also help boost your mood.

Here are a few of the main benefits to getting exercise in a natural environment:

1.    You can move faster. When you’re walking or running outside, you can better control your pace. Often, you end up moving a little faster than you would indoors on a treadmill.

2.    It’s easier. When the effort of exercise participants was studied comparing indoor to outdoor walking, participants not only moved faster, they reported the exercise also felt easier to complete.

3.    It’ll alter your perception. Since your perception of effort is lower when you’re in a green environment, it gives you the opportunity to push harder without your perception changing. When an activity is perceived as easier, it’s also perceived to be more enjoyable.

4.   You’ll increase your enjoyment. When you’re exercising outside you’re often engaging with other people. This has been shown to increase enjoyment of the activity and how often you participate, since you have social motivation behind you.

5.   You’ll feel revitalized. Studies have shown that doing physical activities in a natural or green environment can help improve feelings of revitalization. You also feel more positively engaged.

6.   You can improve your self-esteem. Exercising in green environments have also been linked to improved self-esteem and reducing negative moods such as tension, anger, and depression.

7.   It’s better for your physical health. Studies have shown that outdoor environments, particularly green spaces, support better physical health both subjectively and objectively. That means that your sense of well-being, heart health, immune system, and recovery time are all positively affected by your green environment.

8.    It’s also better for your mental health. Work out outside to improve your general mental health, psychological well-being, anxiety, stress, or depression. Both your well-being and perceived well-being benefit from taking-in natural spaces.

To help get you going, here are a few green activities you can try:

·         Plant trees

·         Go hiking

·         Canoe or kayak

·         Explore natural parks

·         Go for a bike ride

·         Play tennis

·         Sign up for an outdoor fitness class or boot camp

·         Join a recreational sports leagues for soccer, ultimate Frisbee, or flag football

Whatever activity you choose, don’t forget to keep it green. For more information on what exercises are right for you, ask one of our Chiropractors.

#exercise #outdoors #physicalactivity #naturalenvironment #chiropractor #chiropracticcare #newhamburgchiropractic #rehabilitation #wecanhelp #2020recordreadawards #newpatientswelcome #newhamburg #wilmot

 

 

9 Benefits Of Getting Your Exercise In The Pool, Lake, or Ocean

Summer is well underway and water activities are in full-swing. Whether it’s at a nearby lake, beach, or swimming pool, it’s time to talk about water exercises and why they’re good for you.

Here are nine benefits of exercising (particularly swimming) in water:

1.    There’s low impact on your joints: Water gives you buoyancy—i.e., you float! This decreases the impact on your joints, so when you swim or exercise in the water, you have a lower risk of injury.

 

2.    It does a better job at keeping you cool: Working out can cause you to overheat, especially in the summer. Exercising in the water helps the body cool off faster and reduces the risk of overheating. If the water is warm, it may not help keep you cool, but it does help increase blood circulation, which is a plus when exercising.

 

3.    Water has built-in resistance: Because you’re moving your body through water instead of through air, you’re working harder. This resistance is great for building all-around strength and endurance.

 

4.    You can adjust the resistance: Depending on your speed, position, or form in the water, the resistance you face is dynamic. For example, the more streamlined your swim stroke, the faster you’ll travel with less resistance. If you’re jogging or running in water, particularly if it goes higher than your waist, you’re getting much more resistance (this is often done if you’re training to improve your running speed, strength, and endurance when you’re on land).

 

5.    It gets easier over time: The more knowledge and skill you have with respect to swimming, the more efficient your body becomes when moving through the water. This translates to less energy and effort exerted, and greater speed. The good news is that the more you learn, practice, and condition your body, the easier swimming will be.

 

6.    You can incorporate rest: You don’t have to stop exercising in the water to give your body a rest during a workout. If you’re swimming, you can add resting strokes like sidestroke or elementary backstroke for a minute or two (or a lap or two in the pool) until you recover.

 

7.    You can increase intensity slowly: The benefit of swimming is that you can make gradual changes to your routine without much effort. Simply increase the time spent swimming continuously and take shorter rest breaks—or replace your breaks with rest strokes (see tip #6) as you build up your swimming regime.

 

8.    It’s great for keeping joints limber and toning muscles: Since exercising in the water is so low impact, your joints stay nimble. With the built-in resistance of the water, swimming is great for keeping your muscles toned.

 

9.    It offers support for the whole body: Not only is exercising in the water low-impact, it’s also excellent for support. Bonus: it supports your back! You don’t have to worry about the weight of your body on your spine or your posture when you move your body through water. If you’re not a swimmer, you can still use the water for gentle exercise: do some walking workouts waist-deep in a swimming pool to take the pressure off your joints and back while still getting movement.

 

So, take the pressure off, hit up your local beach or pool, and go for a swim!

Always remember to stay hydrated when you exercise. If you’re swimming outdoors this summer, be sure to remember to be safe in the sun and heat.

Talk to your family chiropractor to find out what types of exercises are right for you.

#swimming #exercise #summer #wateractivities #chiropractor #chiropracticcare #musculoskeletal #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #customorthotics #exercise #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

 

Tidying Up Without The Strain

 

If you are reading this blog post, you may have pain in your spine, muscles, tendons, or joints. Now think about your daily activities over the past few months: have you been sitting for longer periods of time? Or maybe perhaps you have been doing more household tasks that require bending and lifting.

 

11 million Canadians suffer from disorders of the musculoskeletal system, including injuries such as sprains and strains, chronic or acute low back and neck pain, arthritis, as well as other congenital or acquired disorders.

 

When we overuse our joints, muscles, and tendons, injuries such as carpal tunnel syndrome can develop. But there are things you can do to reduce the risk and strengthen your body while you tidy up around the house.

 

Warm up

With any type of physical activity, it is very important to warm up. Before you start cleaning or organizing, walk around the house or do some simple stretches to help prevent injury.

Break up heavy loads

Think back to the last time you did groceries. Did you carry all the bags into the house at once instead of taking multiple trips to the car? We know how tempting it is to make fewer trips, but you may be risking an injury. Take the extra few minutes and only carry a few bags at once. Don’t drive? Consider investing in a cart or buggy rather than carrying heavy bags.

 

Divide and conquer

Do you save chores for your day off and power through your list? Dedicating 30 minutes every day to your household tasks can decrease your stress and risk of injury or fatigue.

Plus, getting a little bit done each day allows you to have more time on the weekends to spend with family and friends.

 

Maintain proper posture

Vacuuming and mopping the floors often require excessive bending, reaching, and twisting. Avoid stretching out your arms and bending at the waist. Instead, hold the vacuum or mop handle close to your body and walk back and forth with it. Keep your spine relaxed and neutral while doing these chores. Your back will thank you!

 

Switch it up

Prevent unwanted strain on your shoulders, neck, and back and use both sides of your body when cleaning. Occasionally, consider cleaning the bathroom tiles or washing dishes with your non-dominant hand.

 

Bonus Tip: Use proper lumbar supports if you find yourself sitting for long spells. Every 20-30 minutes stand up and stretch out your spine.

 

With these tips, you can feel confident in tackling your to-do list safely and effectively. However, if an injury does occur, visit one of our Chiropractors to get your spine back in working order.

#cleaning #housework #posture #physcialactivity #musclestrain #chiropracticcare #chiropractor #musculoskeletal #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #customorthotics #exercise #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Chiropractic Care For Arthritis

Arthritis flare-up due to the hot weather? Chiropractic care can help!

Chiropractors see many patients who present with various forms of arthritis.

Chiropractors can treat your arthritis whether it’s in your back or not. 

It’s a common misconception that chiropractic treatments are only for neck and back conditions. Your chiropractor will work with you to create an appropriate plan for each area of the body arthritis is affecting. 

It is safe to see a chiropractor if you have arthritis.

Chiropractors have the expertise and knowledge to be able to assist patients with all kinds of new or pre-existing conditions. Chiropractors are trained to differentiate the various forms of arthritis, with joint problems being one component of health management by chiropractors.  

Chiropractors will assist patients with mobility and other health challenges at many different stages of their life. The care for patients may span from education to lifestyle modifications to hands-on body work.  

If it hurts, see a Chiropractor.
Our Chiropractors are highly educated and specially trained musculoskeletal experts. We can treat aches and pains, as well as build customized stretching routines and whole-body wellness strategies in conjunction with your chiropractic treatment.

Book your visit now:

 519-662-4441

 info.nhwc@bellnet.ca

 www.nhwc.ca

 

#arthritis #chiropracticcare #chiropractor #musculoskeletal #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #customorthotics #exercise #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot