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

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.

Protecting Your Back During The Winter Season

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

 

The winter season is upon us and extra precaution must be taken as snow removal and icy walking surfaces can contribute to an increased risk of back injuries.  Included below are some useful tips that can be followed to help keep your back healthy and injury free this winter season.

 

1.    Warm up:  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Climbing stairs, marching on the spot, or going for a quick walk around the block can serve as excellent warm-up activities in five to ten minutes.  Follow this with some gentle stretches and exercises for the back.

 

2.    Push, don’t lift:  Push the snow to one side and avoid lifting.  If you must lift, keep the shovel close to your body and avoid twisting and turning by positioning yourself to lift and throw straight at the snow pile.  Be sure to lift slowly and smoothly and do not jerk with your lifts.

 

3.    Hinge the hips, bend the knees, keep the back straight and brace:  Use your hips, knees, legs and arm muscles to do the pushing and 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.

 

4.    Use the right shovel:  Use a lightweight, non-stick, push-style shovel.  Separate your hands as much as possible on the shovel handle for better leverage against the weight of the snow.

 

5.    Dress for the job:  Wear warm clothing to protect yourself against the elements.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.

 

6.    Don’t let the snow pile up:  Removing small amounts of snow on a frequent basis is less strenuous in the long run.

 

7.    Watch the ice:  Caution should be exercised around icy walkways and slippery surfaces.  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.

 

8.    Take a break:  Know your physical limits.  If you feel tired or short of breath, stop and take a rest.  Make a habit to rest for a moment every 10 or 15 minutes during shoveling.  This is especially important if the snow is wet and heavy.  Stop shoveling immediately if you feel chest or back pain.

 

In the event that you suffer a back injury that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of back pain.  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.

Quick And Easy Stretches To Prevent Golf Injuries

Ontario Chiropractic Association

 

The strain and effort required to play golf should never be underestimated. Forgetting to warm up can cause unnecessary injury and an unwanted visit to a health professional.

 

Here are a few easy stretching techniques that can be done in 5 minutes to help you get in the game without the pain.

Get Set To Garden

Ontario Chiropractic Association (OCA)

Plant and Rake Without the Ache

Gardening is a great way to stay active and have fun in the sun. But many Canadians sustain injuries that can be easily prevented with a little know-how.

The right moves

Use the right moves to lighten the load on your back. Kneel, don’t bend, to plant. Change your body position often. Take frequent breaks. Alternate between light and heavy chores. Drink lots of water. And most importantly, loosen-up before you start out.

 

Warm up

Before you begin any physical activity, warming up is a key factor in preventing injury. Take a walk, even on the spot. Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

 

Stretch before you start

To plant and rake without the ache, do each of these stretches five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

 

Upper Body

YOUR SIDES

1. Extend your right arm over your head.
2. Bend to the left from the waist.
3. Hold for 15 seconds and repeat on the other side.

YOUR ARMS AND SHOULDERS

1. Hug yourself snugly.
2. Slowly rotate at the waist as far as is comfortable to the left, then to the right.

YOUR BACK

1. In a seated position, bend forward from the hips, keeping your head down.
2. Reach for the ground.

 

Lower Body

YOUR THIGHS

1. Face a wall or tree and support yourself against it with one arm.
2. Bend your right knee and grasp your ankle or pant leg with your left hand.
3. Hold for 15 seconds and repeat on the other side.

YOUR HAMSTRINGS

1. Stand.
2. Reach your hands to the sky.
3. Then bend at the waist and reach toward your toes.
4. Hold for 15 seconds.

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.

Protecting Your Back During The Winter Season

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

The winter season is upon us and extra precaution must be taken as snow removal and icy walking surfaces can contribute to an increased risk of back injuries.  Included below are some useful tips that can be followed to help keep your back healthy and injury free this winter season.

 

1.    Warm up:  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Climbing stairs, marching on the spot, or going for a quick walk around the block can serve as excellent warm-up activities in five to ten minutes.  Follow this with some gentle stretches and exercises for the back.

 

2.    Push, don’t lift:  Push the snow to one side and avoid lifting.  If you must lift, keep the shovel close to your body and avoid twisting and turning by positioning yourself to lift and throw straight at the snow pile.  Be sure to lift slowly and smoothly and do not jerk with your lifts.

 

3.    Hinge the hips, bend the knees, keep the back straight and brace:  Use your hips, knees, legs and arm muscles to do the pushing and 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.

 

4.    Use the right shovel:  Use a lightweight, non-stick, push-style shovel.  Separate your hands as much as possible on the shovel handle for better leverage against the weight of the snow.

 

5.    Dress for the job:  Wear warm clothing to protect yourself against the elements.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.

 

6.    Don’t let the snow pile up:  Removing small amounts of snow on a frequent basis is less strenuous in the long run.

 

7.    Watch the ice:  Caution should be exercised around icy walkways and slippery surfaces.  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.

 

8.    Take a break:  Know your physical limits.  If you feel tired or short of breath, stop and take a rest.  Make a habit to rest for a moment every 10 or 15 minutes during shoveling.  This is especially important if the snow is wet and heavy.  Stop shoveling immediately if you feel chest or back pain.

 

In the event that you suffer a back injury that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of back pain.  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.

Snow Shovelling Advice

By Dr. Greg Lusk, DC

Each year at this time the Ontario Chiropractic Association launches its "Lift Light, Shovel Right" campaign as shovelling snow becomes a more frequent part of our routines.  However, similar to gardening in the spring, soreness and pain in the body can result from resumption of these activities.  With respect to shovelling, commonly affected areas include the low back, neck, and shoulders.  Not surprising if you consider that each shovel load weighs on average 5-7 pounds and that many repetitions are required.  It all adds up!  Shovelling can be a pain, both figuratively and literally, but here are some tips to reduce the risk.

First off, taking care of a few preparatory items is important.  Wear good footwear to reduce the likelihood of a slip and fall as that can cause a multitude of other injuries.  Layering clothing is advisable to keep the body warm and dry so you don't get a chill.  Staying well hydrated is also necessary for optimal performance of an active body...even when it's cold outside and/or you don't "feel" thirsty.  Ensure that you have an appropriately sized shovel for your abilities and fitness level.  With a large shovel you may be able to complete the job quickly but you increase your risk of injury.  And finally, warm up for 5-10 minutes by doing a few sets of stairs or a short walk before you start.  A warmed up body, ready for activity, is one less likely to suffer pain and discomfort.

While shovelling, it is best to push snow as much as possible to limit both lifting and throwing actions, which are harder on the body.  When throwing onto or over a snow bank be sure to not twist and turn through the spine but pivot at your hips and ankles/feet.  With lifting, bend at your hips and knees, keep your back straight and your stomach tightened up (i.e. spine neutral and "braced").  Lower your bottom hand as close to the blade as possible which will keep the load close to your body, decreasing the effects of leverage and effectively making the load lighter.  Also, watch out for icy patches.  With thawing and re-freezing, ice can form which not only increases the slip and fall risk but it is much more difficult to remove.  You can have substantial jarring when you push into an ice ridge with those forces being absorbed by your body.  Depending on your level of physical fitness, purchasing an ice chipper may be a wise decision.

Other considerations to minimize your risk of experiencing pain with snow shovelling include attacking the job in small batches so you can recover between bouts.  Recruiting additional help from your spouse, partner, kid(s), or a friend makes the job smaller and possibly even enjoyable.  Maybe a snow ball fight breaks out, without ice chunks of course.  'Tis the season after all.  Just make sure you don't hit the cars!  Taking breaks, as necessary, can also help alleviate strains and fatigue.  Furthermore, maintaining a friendly relationship with a snow-blower owning neighbour is not a bad idea.  Paying for a tank of gas or some other simple, appreciative gesture can go a long way toward keeping your shovelling to a minimum!

Stop shovelling if you experience sudden or prolonged muscle or joint pain and consider seeing a health care professional if it persists longer than a few days.  If you experience severe chest pain contact a medical doctor immediately.  This article is for general information purposes only and is not to be taken as professional medical advice.

Fit Tips

Canadian Chiropractic Association

Being active can help you maintain a healthy weight, reduce blood pressure, build strong bones, relieve stress, and maintain flexibility and good posture. Recreational sport is a great way to enjoy the many benefits of physical activity whether you pick up a hockey stick, golf club, raquet, or paddle, get on a bike, or put on your running shoes! The important thing is to get moving. Canada’s Olympic athletes know that everyone who gets physically active is a winner. Here are some tips and inspiration from our top performers and Canada’s chiropractors to help you avoid injury and get the most from your favorite sport.

 

Warm Up

Before jumping in the pool, hitting the field or picking up a golf club, take a full 20 minutes – no less – to warm up. Your warm up should include deep breathing exercises, gentle stretching and range of movement exercises, as well as a brisk walk or easy jog to loosen and warm the muscles and joints.

 

Learn the Proper Technique

Learn the right technique for your sport from the beginning. Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits. Poor technique can also cause injury to your joints and muscles.

“Chiropractic care has reduced my recovery time from injuries and lessened my susceptibility to injury. I would recommend a physical assessment and chiropractic maintenance to anyone who is serious about their sport.”  –Daniel Igali, Wrestling World Champion and Olympic Gold Medalist

Use the Right Equipment

Make sure your equipment is the right fit, height and capacity for you to avoid a sports-related injury. Recreational athletes should have their equipment professionally fitted and checked before starting out.

 

Avoid Over-Training

Too much. Too fast. Too soon. Over-training is one of the most common causes of recreational athletic injuries. Take your time and work up to it slowly before pushing yourself too hard. Remember – rest is as important as training. Take a training break and give your body a chance to recover.

“Taking care of injuries is important, but what is just as important is ’tuning up’ your body to ensure a great performance every time you go out. I was so impressed with my chiropractic care throughout my rowing career, that I became a chiropractor myself.”            – Dr. Derek Porter, Rowing World Champion and Olympic Gold Medalist

Cool Down

Cooling down after a work out is just as important as warming up. Take 20 minutes for a brisk walk or slow jog, and stretch out your muscles and joints before heading for the change room or the car.

 

Drink Fluids

Drink plenty of fluids before, during and after physical activity – even in cold weather. Remember that once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level and your physical functioning.

“As a full-time athlete, I rely on my body to make a living, so it always has to be at its best. Chiropractic care is an important part of keeping me in the best condition so I can perform at an optimal level.” – Perdita Felicien, Sprint Hurdles World Champion and Olympian

Strength Training

Strength training will help you keep your spine and other body joints functioning optimally. It will also build muscle that is an important shock absorber and helps to prevent strains and sprains.

 

Check your Attitude

Not every elite athlete brings home a medal, but they are all winners. The right attitude is good for your performance and your overall health. Have fun!

“Bobsleigh is a pure power sport – joints especially take a beating. Knees, back, ankles, elbows are constantly being abused through our weight training and sprinting. By having a regular chiropractic assessment, potential problem areas can be identified and worked on before they lead to greater problems.” –Pierre Lueders, Bobsleigh World Champion and Olympic Gold Medalist

Maximize Muscle & Joint Function

Maintaining good muscle and joint range of motion and mobility will contribute to your athletic performance and help prevent injury. Restrictions in muscle and joint functioning can hamper your technique and may lead to painful strains and sprains.

“Chiropractic was an important part of my athletic training. It helped keep my body in line and that allowed me to drive with my legs and pry with my lower back. It also helped facilitate recovery and prevent injury.” –Marnie McBean, Rowing World Champion and Olympic Gold Medalist

Treat Injuries Promptly

If you suffer an injury or experience pain that lasts longer than your usual post-workout soreness, ice the area to reduce swelling and inflammation, and consult a chiropractor.

Gardening Advice to Prevent Injury

By Dr. Greg Lusk, DC

After a colder than average February, reminiscent of my formative years in Timmins, Ontario, I think we'd all agree that it's time to move life outside!

 

For those new to gardening it may hardly seem like a demanding activity; however, seasoned veterans know there’s plenty of hard work involved.  Raking, lifting, hauling, digging, aerating, and planting are all good exercise, but they can also lead to injury if the gardener isn’t prepared.  If fact, 88% of Ontario's chiropractors report that gardening is the most common source of back and neck pain during the warm weather season.  Like any new activity that hasn't been performed in a while, your body needs to be gradually re-conditioned to the demands.

 

Improper gardening techniques may cause repetitive strain injuries of the wrist and elbow, sprain/strain injuries to muscles throughout the body, especially in the lower back, and general wear and tear on joints and muscles.  Here are a few tips to stay pain free:

 

1.    Warm up.  Take a short walk around the block or climb up and down the stairs a few times.  The goal is to elevate your body temperature and increase your circulation.  You can also do some leg, spine, shoulder and forearm range of motion stretches to get those areas ready for activity.  Your muscles and joints will appreciate this prior to being asked to do work.

 

2.    Alternate tasks and change positions.  Switch between heavier tasks such as digging and raking and lighter tasks such as planting every 10 to 15 minutes.  The change of body position with each different activity allows you to recover and avoid fatigue.  Changing hands when raking or digging also helps to share the load on both sides of the body.

 

3.    Have the right tools.  An ergonomically designed tool with padded handles and spring action features can decrease the stress on your body.  Make sure they are the right size and weight for you.  Carts and wheelbarrows minimize the need for lifting and carrying, reducing your risk of injury.

 

4.    Do the "scissors" when you rake.  Stand with your legs in a split stance and alternate which leg is forward every few minutes.  This will decrease the strain on your back.

 

5.    Kneel to plant and weed.  Constant bending strains your back, neck, and legs.  Use knee pads for comfort and keep your back straight.

 

6.    Lift correctly.  Bend your knees, feet shoulder width apart, keep the back straight/"neutral", and tighten your core.  Keep the load close to your body.  Pivot at your hips and ankles if you need to change directions and avoid twisting your spine.  Share the load if it is heavy.

 

7.    Take frequent breaks.  Three brief breaks each hour is recommended.  Have a drink, stretch, or sit and relax.  Life is busy but you don't want to make this a race.  Spread the work out over a few days.

 

8.    Dress correctly and hydrate.  Your feet should be protected with thick-soled supportive shoes.  This will avoid direct injury to the feet and best support your body to minimize back pain and muscular strain.  Wear loose fitting, comfortable clothing to not restrict your flexibility.  Also drink plenty of water to keep your muscles and joints moving freely.

 

Stop gardening if you experience persistent muscle and/or joint pain.  If you experience back pain that lasts more than two to three days, contact a licensed health professional for an evaluation.  This article is for general information purposes only and is not to be taken as professional medical advice.