Preventing Cold-Related Injuries During The Winter

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

Physical activity during the winter season can place unique demands on the body that can predispose you to injuries such as:

❄ Soft tissue injuries - including sprains, strains and contusions. Cold weather decreases the elasticity of soft tissues making them more prone to injury during activity.  Ligaments and muscles in the back, upper and lower extremities are commonly injured.  Falls in slippery conditions can also contribute to injury.

🥶 Exposure injuries - include frostbite and hypothermia and occur when individuals do not wear attire that is appropriate for the weather conditions and physical activity performed.

❄ Blisters - can form due to the friction of wet gloves and/or wet socks with poorly fitting footwear.

🌞 Sun-related injuries - can also occur in the winter months and cause sunburn and snow blindness.

❄ Technical injuries - can happen when physical activities are performed with:  inadequate technique/training; unsuitable equipment; and/or poor preparation/planning.

Below are some of the strategies that can be used to prevent cold-related injuries:

✅ WARM UP and prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Also consider exercise training to help prepare you for winter activity.

✅ DRESS FOR THE ELEMENTS - by wearing insulated lightweight clothing with multiple layers.  This will allow you to add or subtract layers as needed.  Attire that is waterproof can help keep you dry and reduce the risk of heat loss.  Insulated gloves, footwear, and headgear can also help keep you warm.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.. 🥾

😎 PROTECT YOURSELF FROM THE SUN - by applying sunscreen regularly.  Your eyes should also be protected with UV blocking sunglasses.

✅ GET PROFESSIONAL TRAINING - while learning the skills of a particular activity such as skiing or snowboarding to help minimize the chance of injury. 🏂

✅ USE THE RIGHT EQUIPMENT & FIT - have sporting equipment properly fitted for your body type, and wear a helmet during activities. Use an ergonomic snow shovel for safe shoveling techniques. ⛸

✅ PREPARTION & PLANNING - be aware of changes in weather forecasts that can influence safety.  Coarse sand or ice salt can help give your walkways and driveways more traction.  Adequate nutrition and hydration before, during, and after activity can optimize energy levels and improve overall physical functioning.  This will help reduce fatigue and chance of injury. 💦

Recognizing some of the common injuries that occur during the winter months and knowing which precautions to take can ensure that you enjoy physical activities safely in cold weather. 👍  

For additional information on health and wellness, visit www.nhwc.ca.

#winter #injuries #physicalactivity #sprains #strains #contusions #blisters #sun #warmup #exercise #training #equipment #preparation #coldweather

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

 

 

13 Ways To Turn Spring Cleaning Into A Workout

Spring cleaning is a great way to add a bit more activity into your day.

Here are a few tips to transform your chores into a fun way to get your body moving.

1. Put on some tunes that make you want to move

Pick some tunes that will help you pick up the pace as you clean and put a little pep in your step. This adds a cardiovascular element to your cleaning that’s good for your heart.

2. Tighten those abs

Just thinking about your abs and keeping them flexed while you work can help build and tone abdominal muscles. It also helps to keep your back supported and prevents you from slouching.

3. Extend and lengthen typical movements

Make every movement as large as possible (up-down, left-right or in circles).

4. Add stairs

Take the stairs to carry laundry and supplies between floors (if you have the ability to). If you don’t have stairs, or have limited mobility, try to find little ways to add more steps or movement to your regular cleaning routine.

5. Be thorough

Don’t forget to mop, dust, or sweep below or behind furniture for your annual spring clean. Adding this extra movement helps you get to the corners you might skim over the rest of the year.

6. Squat!

Whether you’re cleaning a full-length mirror or scrubbing a shower wall, bathtub, or toilet, squat while you do so to help work your legs and glutes. With any body movement, if you focus on how you do it with proper form, not only are you getting a workout, you’re better-supporting your back.

7. Mop with the top

When you mop with your hand on top of the mop handle, it helps keep your back straight, and tones the arm muscles as you clean. Make sure you use a mop that suits your height to make sure you’re not over-extending your arms, neck, and shoulders.

8. Lunge while vacuuming

Adding a few lunges in with each movement of the vacuum handle adds some much-needed lower-body strength training to your routine. Keep your toes pointed straight ahead, and don’t bend your knees beyond a 90 degree angle.

9. Lunge while weeding

That’s right, lunging isn’t just for indoors: when doing outdoor chores and gardening, you can get your lunges in while pulling weeds too.

10. Prune from the top down

Pruning helps strengthen the forearms. It also involves reaching for top branches by getting on your toes, just like a calf raise.

11. Use your legs, not your back

Time for more low-back supporting squats. As you pour mulch or fertilizer on your lawn and garden, use your legs, not your back.

12. Let your weed-eater machine do the work.

Hold your abs tight and focus on your form as you lean forward to nip those weeds in the bud.

13. Bend from the knees

Whenever you need to lift something, never lean over; always bend from your knees. This includes cleaning toilets: squat or kneel on one knee instead. Not only is this smart for your back, it works your lower body. 

That’s a lot for one person in one day, but if you have family members or friends in your household, dividing those tasks and challenging each other can help you enjoy a cleaner home, a better workout, and some bonding time with those you spend time with the most.

 

Not all those motions or activities are for everyone. For ability-friendly modifications, you can always consult your chiropractor for guidance.

 

HAPPY CLEANING!

 

#CCA #springcleaning #spring #activity #workout #spinalhealth #posture #properlifting #properbending #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Safe Gardening Tips To Prevent Injury

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

Spring is upon us and so is the arrival of the gardening season.  Raking, lifting, digging, and planting can be strenuous activities.  Below are some simple tips that can help you avoid and prevent injury during the gardening season.

1.    Prepare your body for physical activity with a warm-up.  Climbing stairs, marching on the spot, or going for a quick walk around the block are examples of excellent warm-up activities that can completed in as little as five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, shoulder, forearm and wrist stretches.  Your muscles and joints will appreciate this prior to being asked to do work.

2.   Use the right tools for the tasks to be performed.  Always make sure that tools are a comfortable weight and size for you.  There are many ergonomically designed tools which are lightweight, with long padded handles and spring action mechanisms that can reduce strain and effort.  Carts and wheelbarrows minimize the need for lifting and carrying, reducing your risk of physical injury.

3.  Proper lifting means bend the knees, keep the back straight and brace!  Use your leg and arm muscles to do the lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.  Avoid twisting and turning by positioning yourself accordingly.  Be sure to lift slowly and smoothly with the load close to your body and do not jerk with your lifts.

4.   Alternate activities and change positions.  Once you begin, take turns alternating between heavy chores such as digging, and lighter less physically demanding tasks such as planting, every 10 to 15 minutes.  Avoid prolonged working postures.  Changing hands frequently when you rake, hoe or dig prevents muscle strain and joint stress on one side of the body.

5.   Drink plenty of water before, during and after gardening activity.  Dehydration affects your energy level and physical functioning.  Staying hydrated decreases the risks of cramps and strains, and helps to protect joints by providing lubrication and cushioning.

6.  Preparing for the elements and pacing.  Select comfortable, thick-soled, protective shoes that support your arches to reduce joint pain and aching muscles.  To protect from sun exposure, apply sunscreen, and wear a wide-brim hat.  Wear loose and comfortable clothing.  Work at a safe pace and know your physical limits.  Stop gardening immediately if you feel chest pain or persistent muscle or joint pain.

In the event that you suffer a muscle or joint injury while gardening that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of these injuries.  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.

Preventing Cold-Related Injuries During The Winter

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

Physical activity during the winter season can place unique demands on the body that can predispose you to injury.  The good news is there are strategies that can be employed to help prevent cold-related injuries.

Below are some of the common injuries that can occur during the winter season:

·     Soft tissue injuries including sprains, strains, and contusions.  Cold weather decreases the elasticity of soft tissues making them more prone to injury during activity.  Ligaments and muscles in the back, upper and lower extremities are commonly injured.  Falls in slippery conditions can also contribute to injury.

·  Exposure injuries include frostbite and hypothermia and occur when individuals do not wear attire that is appropriate for the weather conditions and physical activity performed.

·      Blisters can form due to the friction of wet gloves and/or wet socks with poorly fitting footwear.

·      Sun-related injuries can also occur in the winter months and cause sunburn and snow blindness.

·        Technical injuries can happen when physical activities are performed with:  inadequate technique/training; unsuitable equipment; and/or poor preparation/planning.

Below are some of the strategies that can be used to prevent cold-related injuries:

·     Warm up and prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Also consider exercise training to help prepare you for winter activity.

·  Dress for the elements by wearing insulated lightweight clothing with multiple layers.  This will allow you to add or subtract layers as needed.  Attire that is waterproof can help keep you dry and reduce the risk of heat loss.  Insulated gloves, footwear, and headgear can also help keep you warm.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.

·       Protect yourself from the sun by applying sunscreen regularly.  Your eyes should also be protected with UV blocking sunglasses.

·    Use safe snow shoveling techniques.  Get professional training and advice while learning the skills of a particular activity such as skiing or snowboarding to help minimize the chance of injury.

·     Equipment considerations may include using an ergonomic snow shovel, having sporting equipment properly fitted for your body type, or wearing a helmet during activities.

·       Preparation is critical.  For example, be aware of changes in weather forecasts that can influence safety.  Intermittent thaws and subsequent freezing can give way to ice build-up under foot increasing the risk of back twisting, slips and falls.  Coarse sand or ice salt can help give your walkways and driveways more traction.  Planning for physical activity is also important.  For instance, adequate nutrition and hydration before, during, and after activity can optimize energy levels and improve overall physical functioning.  This will help reduce fatigue and chance of injury.

Recognizing some of the common injuries that occur during the winter months and knowing which precautions to take can ensure that you enjoy physical activities safely in cold weather.  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.

Prevention And Management Of Neck Pain

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

Most adults can expect to experience some neck pain in their lifetime.  The cause of neck pain is often multi-factorial, meaning that there is usually no single cause.  Once an episode of neck pain happens, some individuals will find it is a persistent or recurrent condition.  However, there are management strategies that can be employed to minimize the negative impact of neck pain.

Below are some tips on prevention and management of neck pain.

·   Protect your neck while you sleep by choosing a pillow that will help support the head, neck, and shoulders.  This will keep them in alignment and minimize stress and strain. 

· Be smart when working at a workstation/ desk. The workstation/desk should be at elbow height.  Use of an adjustable chair can help meet this need.  Computer monitors should be at eye level for easy viewing.  Do not cradle the phone between your head and shoulder.  Use of a headset or the speakerphone feature will keep your hands free and allow you to multi-task in a safe manner.  Be sure to take regular breaks every 20 to 40 minutes that allow you to stand, walk around, and stretch your neck and upper back.

·      Avoiding cigarette smoke can be helpful.  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 with coughing, and cause general damage to the musculoskeletal system through direct chemical irritation and chronic inflammation.  Exposure to secondhand smoke during childhood may also increase the risk of developing neck problems later in life.

·         Drinking water brings vital nutrients to neck muscles and decreases the risk of cramps and strains.  Water also helps to protect neck joints by providing lubrication and cushioning.

·      Eliminate poor posture which can strain the muscles and joints in the neck.  While sitting, make sure that your weight is evenly distributed on your seat, your shoulders are not rounding forward, and you are not slouching.  Your head should be resting on your torso and not poking forward.

·     Engaging in regular physical activity and exercise will help keep your neck strong.  This can include general cardiovascular conditioning, along with postural, stretching and strengthening exercises for the neck, shoulders and upper back.

·      Get professional help for your neck pain.  The following treatments have been identified as being helpful for most cases of neck pain:  education, exercise, mobilization, manipulation, laser therapy, acupuncture, and soft tissue therapy.  The scientific literature does not identify any “best” treatment that is effective for everyone.  Trying a variety of therapies or combination of therapies may be required to find relief and help manage neck pain.

If you are having difficulty managing neck pain symptoms, contact a qualified health professional who can prescribe appropriate therapy, rehabilitation and self-management strategies specifically for your circumstance.  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.

Hip Pain And Prevention

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

Hip pain often limits physical activities such as walking, running, squatting, and going up and down stairs.  It can also create problems with sleeping and sitting positions.

Depending on what the source of the hip pain is, symptoms can be felt in a number of  different regions which may include:  the low back, deep in the hip joint, on the outer aspect of the hip, in the groin, at the front of the thigh, and in the buttocks.  Listed below are some of the conditions that commonly cause hip pain:

·    Osteoarthritis results from the protective layers of cartilage in the hip becoming worn over a period of time, leading to change in the composition of the bone underneath the cartilage.

·      Osteoporosis is a disease of bones that decreases bone mass and strength, making them more fragile and susceptible to fracture.  Hip fractures usually occur in older individuals after a fall injury.

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

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

·       Bursitis can involve several fluid-filled structures in your hip that help provide more cushioning in the joint.  Repetitive hip strain and blunt trauma to the hip bursa are two common causes of bursitis.

·     Injuries and conditions in the low back can radiate symptoms into the hip region.  This includes things such as osteoarthritis, sprains and strains, disc herniations, sciatica, and spinal stenosis.

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

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

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

3.    Prepare your hips 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 hips, thighs and lower legs.

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

5.   Strength, balance, flexibility, and core exercises can train your body to better support your hips and avoid injuries.

If you have hip pain that limits your daily functioning, you should contact a licensed health professional who deals in the diagnosis and treatment of hip pain.  For additional information on hip pain and treatment of muscle and joint injuries, 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.