Injury Prevention Tips For Hockey Players

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

Hockey is a popular recreational sport enjoyed by individual's of all ages and abilities.  Due to the high speed and aggressive play involved, hockey can put players at risk for injury.  Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards.  Fatigue and low energy of participants due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, and shoulders.  Low back, groin, hip, knee, and ankle injuries also occur frequently.  Concussions are the most common type of head injury and are often accompanied by neck injury/pain.

Included below are some tips to help hockey players avoid and/or minimize the chances of muscle and joint injuries.

1.  Proper training is important.  A good training program should involve cardiovascular, stretching, and strengthening exercises.

• Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries.
• A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.
• Strengthening programs improve a muscle’s ability to contract and perform joint movement.  Muscles also act as important shock absorbers and help prevent sprains and strains of vulnerable regions such as the back and neck, along with the shoulder, hip and groin regions.

2.    Get enough rest and hydration.  Since fatigue is one of the most common causes of injury, even the fittest players should often take breaks to rest.  Dehydration affects your energy level and your physical functioning.  Drink plenty of fluids before, during, and after play.

3.    Use the right equipment.  Properly fitting gear can make a world of difference when it comes to avoiding injury.  Replace worn out equipment.  Helmets have a life span of three to five years, depending on how often they are used.  Helmets with face shields have been proven to reduce the severity of concussions regardless of the player's experience level and position when compared to visors alone.

4.    Respect the rules.  Promote sportsmanship and fair play.  Support a zero tolerance rule for illegal checks and maneuvers.

5.   Take care of injuries before returning to play.  This will ensure top physical functioning and help prevent further injury and chronic pain.

Chiropractors are healthcare professionals skilled in the diagnosis and treatment of hockey-related injuries.  In the event that you suffer a muscle or joint injury while playing hockey that does not subside,  consider chiropractic care.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

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.

What Smoking Does To Your Musculoskeletal System

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

The musculoskeletal (MSK) system includes the muscles, tendons, joints, and bones of the body.  Cigarettes contain many harmful chemicals, including nicotine and carbon monoxide which negatively affect the physical health and integrity of the MSK system.  Included below is a summary of those affects:

1.  Smoking decreases bone mineral density (BMD) and increases the risk of osteoporosis and future fractures.  Studies have shown that nicotine reduces the blood supply to bones, slows the production of bone forming cells, and decreases the absorption of calcium.  Post-menopausal women who smoke have greater spinal osteoporosis than non-smoking counterparts.  Among men, a consistently lower BMD at all bony sites is observed regardless of when in their life they smoked.  In addition, a relationship between cigarette smoking and low BMD in adolescence and early adulthood has been identified.

2.    Smoking delays healing times for bony fractures and soft tissue injuries such as rotator cuff tears.  Nicotine has been shown to decrease the production of fibroblasts (the main cells responsible for tissue repair).  In addition, the carbon monoxide found in tobacco smoke reduces oxygen levels in the body which is critical for all tissue healing.

3. Smoking contributes to an increase in spinal problems.  The reduced blood circulation found in smokers deprives spinal discs of vital nutrients which can lead to premature degeneration.  Smoking may also provoke disc herniation through coughing.  Studies demonstrate a definite link between smoking and low back pain that increases with the duration and frequency of the smoking.  Exposure to secondhand smoke during childhood may also increase the risk of developing neck and back problems later in life.

4.    Smoking increases pain levels.  Smokers complain more often of MSK pain than non-smokers.  Studies indicate that smoking makes individuals more susceptible to sensing pain at lower thresholds.  In addition, smoking causes general damage to the MSK system through direct chemical irritation, chronic inflammation, and restricting blood and nutrient flow.

5.   Smoking causes stress and de-conditioning in the body.  For optimal functioning, your muscles and joints need a steady supply of oxygen-rich blood.  Smoking not only stiffens your arteries, it also decreases the rate at which oxygen and carbon dioxide are exchanged in the blood.  Other side effects of smoking include fatigue, lung disorders, impaired healing, and chronic pain.  Impaired healing means that injuries affect you for longer than usual, and healing from surgeries or infections can be problematic.  These side effects can lead to inactivity, which causes deconditioning.

Scientific evidence has established links between cigarette smoking and its detrimental impact on the MSK system.  However, it is never too late to try and quit smoking.  Some of the negative health aspects of smoking start to reverse after a smoker quits.  Those looking for help in trying to quit should speak to a medical professional.  Valuable resources can also be found on the Health Canada and Canadian Lung Association websites.  For additional information on health and wellness, 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.

The Facts About Osteoporosis

By:  Dr. John A. Papa, DC, FCCPOR(C)

Osteoporosis is a disease of bones that decreases bone mass and strength, making them more fragile and susceptible to fracture.  Osteoporotic fractures of the spine and hip are linked to an increased risk of death within the first year after fracture.  Other effects of osteoporotic fractures can include chronic pain, depression, loss of freedom and long-term disability.

 

Below are some additional facts about osteoporosis.

·        The risk of major osteoporotic fracture in Canada is among the highest in the world.  The cost to the Canadian health care system of treating osteoporotic fractures is currently estimated to be $1.9 billion annually.

·        Osteoporotic fractures are more common than heart attack, stroke and cancer combined.  Each year over 125,000 Canadian women suffer osteoporotic fractures affecting the spine, hip, wrist, shoulder, pelvis, and other regions in the body.  The diagnosis of a single fracture increases the risk of subsequent fractures.

·        Some of the risk factors for osteoporosis include:  advancing age, female gender, family history, caucasian race, early menopause, use of certain medications, tobacco and excessive alcohol use, insufficient physical activity, and dietary calcium and/or vitamin D deficiency. Although considered a female health issue, osteoporosis is also becoming a major health concern among males.

·        Bone mineral density testing (BMD) can help identify those at risk for osteoporotic fracture and in need of health care management.

·        Increasing dietary calcium and vitamin D can help reduce bone loss.  Other key nutrients, which have been identified as being crucial for healthy and strong bones, include the correct balances of vitamins C, E, and K, and micronutrients magnesium, boron, potassium, and folic acid.

·        Precautions can be taken by osteoporotic individuals to minimize the risk of slip and fall injuries inside and outside the home.  Regular exercise can also improve an individual's strength, balance, and coordination and help with preventing falls and the risk of fracture.

 

·        Resistance (weight-bearing) exercise is best for directly reducing the rate of bone loss.  Non-weight-bearing exercises such as swimming, cycling, and walking must be combined with resistance exercise to be of benefit in slowing bone loss.  Examples of resistance exercise include the use of ones own body weight for performing movement (i.e. squats, push-ups), weight machines in a fitness facility, dumbbells, and resistance tubing.  Resistance loads need to be greater than those experienced during normal daily activities.  The effects of resistance exercise are site specific, meaning that only bones that are loaded through resistance will benefit from the activity.  To maintain the positive effects of exercise on bone, the program must continue throughout life.

Although certain risk factors cannot be controlled in combating bone loss, there are natural lifestyle choices an individual can make in preventing the onset of osteoporosis and the risk of fracture.  For more information on lifestyle, dietary and exercise management strategies concerning osteoporosis 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.

The Facts About Osteoporosis

By:  Dr. John A. Papa, DC, FCCPOR(C)

Osteoporosis is a disease of bones that decreases bone mass and strength, making them more fragile and susceptible to fracture.  Osteoporotic fractures of the spine and hip are linked to an increased risk of death within the first year after fracture.  Other effects of osteoporotic fractures can include chronic pain, depression, loss of freedom and long-term disability.  Below are some additional facts about osteoporosis.

 

·        The risk of major osteoporotic fracture in Canada is among the highest in the world.  The cost to the Canadian health care system of treating osteoporotic fractures is currently estimated to be $1.9 billion annually.

·        Osteoporotic fractures are more common than heart attack, stroke and cancer combined.  Each year over 125,000 Canadian women suffer osteoporotic fractures affecting the spine, hip, wrist, shoulder, pelvis, and other regions in the body.  The diagnosis of a single fracture increases the risk of subsequent fractures.

·        Some of the risk factors for osteoporosis include:  advancing age, female gender, family history, caucasian race, early menopause, use of certain medications, tobacco and excessive alcohol use, insufficient physical activity, and dietary calcium and/or vitamin D deficiency. Although considered a female health issue, osteoporosis is also becoming a major health concern among males.

·        Bone mineral density testing (BMD) can help identify those at risk for osteoporotic fracture and in need of health care management.

·        Increasing dietary calcium and vitamin D can help reduce bone loss.  Other key nutrients, which have been identified as being crucial for healthy and strong bones, include the correct balances of vitamins C, E, and K, and micronutrients magnesium, boron, potassium, and folic acid.

·        Precautions can be taken by osteoporotic individuals to minimize the risk of slip and fall injuries inside and outside the home.  Regular exercise can also improve an individual's strength, balance, and coordination and help with preventing falls and the risk of fracture.

 

·        Resistance (weight-bearing) exercise is best for directly reducing the rate of bone loss.  Non-weight-bearing exercises such as swimming, cycling, and walking must be combined with resistance exercise to be of benefit in slowing bone loss.  Examples of resistance exercise include the use of ones own body weight for performing movement (i.e. squats, push-ups), weight machines in a fitness facility, dumbbells, and resistance tubing.  Resistance loads need to be greater than those experienced during normal daily activities.  The effects of resistance exercise are site specific, meaning that only bones that are loaded through resistance will benefit from the activity.  To maintain the positive effects of exercise on bone, the program must continue throughout life.

Although certain risk factors cannot be controlled in combating bone loss, there are natural lifestyle choices an individual can make in preventing the onset of osteoporosis and the risk of fracture.  For more information on lifestyle, dietary and exercise management strategies concerning osteoporosis 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.

The Facts About Osteoporosis

 By:  Dr. John A. Papa, DC, FCCPOR(C)

Osteoporosis is a disease of bones that decreases bone mass and strength, making them more fragile and susceptible to fracture.  Osteoporotic fractures of the spine and hip are linked to an increased risk of death within the first year after fracture.  Other effects of osteoporotic fractures can include chronic pain, depression, loss of freedom and long-term disability.  Below are some additional facts about osteoporosis.

·        The risk of major osteoporotic fracture in Canada is among the highest in the world.  The cost to the Canadian health care system of treating osteoporotic fractures is currently estimated to be $1.9 billion annually.

·        Osteoporotic fractures are more common than heart attack, stroke and cancer combined.  Each year over 125,000 Canadian women suffer osteoporotic fractures affecting the spine, hip, wrist, shoulder, pelvis, and other regions in the body.  The diagnosis of a single fracture increases the risk of subsequent fractures.

·        Some of the risk factors for osteoporosis include:  advancing age, female gender, family history, caucasian race, early menopause, use of certain medications, tobacco and excessive alcohol use, insufficient physical activity, and dietary calcium and/or vitamin D deficiency. Although considered a female health issue, osteoporosis is also becoming a major health concern among males.

·        Bone mineral density testing (BMD) can help identify those at risk for osteoporotic fracture and in need of health care management.

·        Increasing dietary calcium and vitamin D can help reduce bone loss.  Other key nutrients, which have been identified as being crucial for healthy and strong bones, include the correct balances of vitamins C, E, and K, and micronutrients magnesium, boron, potassium, and folic acid.

·        Precautions can be taken by osteoporotic individuals to minimize the risk of slip and fall injuries inside and outside the home.  Regular exercise can also improve an individual's strength, balance, and coordination and help with preventing falls and the risk of fracture.

·        Resistance (weight-bearing) exercise is best for directly reducing the rate of bone loss.  Non-weight-bearing exercises such as swimming, cycling, and walking must be combined with resistance exercise to be of benefit in slowing bone loss.  Examples of resistance exercise include the use of ones own body weight for performing movement (i.e. squats, push-ups), weight machines in a fitness facility, dumbbells, and resistance tubing.  Resistance loads need to be greater than those experienced during normal daily activities.  The effects of resistance exercise are site specific, meaning that only bones that are loaded through resistance will benefit from the activity.  To maintain the positive effects of exercise on bone, the program must continue throughout life.

Although certain risk factors cannot be controlled in combating bone loss, there are natural lifestyle choices an individual can make in preventing the onset of osteoporosis and the risk of fracture.  For more information on lifestyle, dietary and exercise management strategies concerning osteoporosis 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.