7 Tips For Smart Hiking

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

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

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

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

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

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

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

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

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

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

#hiking #physicalactivity #outdoors #exercise

Custom Orthotics

Interested in Custom Orthotics but not sure what that involves?

Read on...

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

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

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

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

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

 

CONTACT US FOR MORE INFORMATION

519-662-4441

nhwc.ca

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

How Chiropractic Care Promotes Healthy Aging

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

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

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

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

Aging populations are more likely to suffer from:

▶ Osteoarthritis – deteriorating cartilage in the joints

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

▶ Degenerative meniscal tear

▶ Repetitive strain injuries

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

HOW CAN OUR EXPERTS HELP❓

✔ Pain management

✔ Increase range of motion and function

✔ Decrease progression of degeneration in the joints

✔ Correct posture

✔ Increase balance

✔ Reduce risk of falls

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

Preventing Falls

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

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

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

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

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

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

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

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

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

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

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

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

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

Rake Without The Ache

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

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

1. WARM UP BEFORE YOU START:

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

 

2. STRETCH

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

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

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

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

 

3. TAKE FREQUENT BREAKS:

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

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

 

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

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

 

Tips And Techniques For Pain-Free Knitting

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

1️⃣  TAKE FREQUENT BREAKS

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

2️⃣ SIT UP STRAIGHT

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

3️⃣ CHOOSE YOUR TOOLS CAREFULLY

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

4️⃣ SWITCH IT UP

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

5️⃣ STRETCH

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

6️⃣ MAKE SMALL, EFFICIENT MOVEMENTS

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

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

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

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

5 MYTHS ABOUT LOW BACK PAIN

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

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

 

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

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

 

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

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

 

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

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

 

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

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

 

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

 

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