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 rules and precautions that can be followed to help avoid and prevent injury during the gardening 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 ups in five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, forearm and wrist stretches.

 

2.    Use the right tools:  Make sure you select the correct tool for the task 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.

  

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.    Preparing for the elements and pacing:  Select comfortable, thick-soled, protective shoes that support your arches to reduce back pain and aching muscles.  To protect from sun exposure, apply sunscreen, wear a wide-brim hat and drink plenty of water.  Wear loose and comfortable clothing. Know your physical limits. Stop gardening immediately if you feel chest pain or persistent back or joint pain.

 

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

Taking Care Of Your Feet
By:  Dr. John A. Papa, DC, FCCPOR(C)

The feet are an individual’s contact points with the ground, so how they support the rest of the body is critical.  Our feet have nearly 100 individual working parts, which all have to function together when we stand, walk, run and jump to provide proper stability and balance.  When a small problem develops in our feet, the subtle changes in the way we move can cause a chain reaction of adjustments in our posture and walking mechanics, which can lead to symptoms such as: localized foot pain, arch and heel pain, along with ankle, knee, hip, and back pain.

Protecting your feet and choosing proper footwear can go a long way in preventing injury and pain.  Below are some helpful tips that can ensure your feet are protected and functioning to the best of their ability.

 

·       Choose footwear that is appropriate for your foot type.  For example, people with low arches, called pronators, will need a shoe that provides some degree of stability.  A shoe with good cushioning is important for people with high arches, called supinators.

 

·       Select a footwear store with knowledgeable staff who can provide advice on the shoe that best suits your activity, body structure and type of foot.  Shop in the afternoon or evening, as your feet tend to accumulate fluid and swell throughout the day.  What may have been comfortable earlier in the day could now feel tight later in the day.

 

·       Remember that not all shoes are created equally.  The same shoe sizes can have different fits depending on the maker.  Be sure to try several sizes to find the most comfortable shoe.

 

·       Avoid buying shoes that you feel need a break-in period.  Shoes should be comfortable from the first time you put them on.

 

·       Don't cheap out on your shoes!  Better quality shoes may cost more but will pay off in terms of support and sturdiness.  A mid-priced shoe may offer the best value.

 

·       Do not hesitate to replace footwear after excessive wear as it may not be providing you with proper support and stability.

 

·       Consider custom orthotics to help support your foot.  Orthotics are mechanical aids that fit into your shoes as comfortably as an insole and work on your feet much like glasses work on your eyes – they decrease stress and strain on your body by bringing your feet into proper alignment.  This helps rebalance your feet and reduces pain and discomfort by enhancing your body’s natural movements.

 

·       Remember to exercise regularly and try to maintain a healthy weight.  Extra weight adds extra stress on your feet, knees, hips, and back.

In the event that you suffer a muscle or joint injury related to your feet that does not subside, you should contact a licensed health professional.  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.

Plantar Fasciitis: A Common Source of Heel Pain
By Dr. John A. Papa, DC, FCCPOR(C)

Plantar fasciitis is caused by injury to the plantar fascia, which is the tendon-like soft-tissue along the bottom of the foot that connects your heel bone to your toes.  This condition is a common source of heel pain that can be quite disabling.

 

Plantar fasciitis usually develops gradually, but it can also come on suddenly.  Sharp, knife-like pain on the inside-bottom part of the heel is often characteristic.  Pain and discomfort can also extend into the arch of the foot.  Heel pain tends to be worse with the first few walking steps in the morning, and after extended periods of sitting or inactivity.  If plantar fasciitis becomes severe or chronic, heel and/or arch pain will be present with all weight bearing activities, and may result in secondary areas of discomfort in the foot, knee, hip or back due to compensatory movements.

 

Under normal circumstances, your plantar fascia acts like a shock-absorbing rubber band, supporting the arch of your foot.  Excessive tension and repetitive stretching can create small tears in this soft-tissue fascia, causing it to become irritated or inflamed.  This may occur with activities that require running, jumping or prolonged walking and standing.  Improper footwear can make the plantar fascia more susceptible to stretch and strain during these activities.

 

Faulty foot mechanics may also contribute to the development of plantar fasciitis.  Individuals with flat feet or those who excessively pronate (role feet inward) will experience added strain on their plantar fascia.  Old lower extremity injuries such as ankle sprains and fractures can increase susceptibility due to altered lower limb movements.  Being overweight is also a risk factor.  Carrying extra pounds can break down the protective fatty tissue under the heel bone, causing heel pain and putting additional mechanical load on the plantar fascia.

 

Self-care strategies for reducing the pain of plantar fasciitis include: ice application; rolling a tennis ball or soup can from your heel and along the arch of your foot; and gentle stretching of the achilles tendon, calf muscles, and plantar fascia.  Gel or “donut pads” placed under the affected heel(s) in shoes may also provide relief.

 

Plantar fasciitis that does not respond to self-care strategies may require professional treatment.  This can include electrotherapy, manual and soft tissue therapy, and specific rehabilitative exercises for the foot and lower leg.  A custom made orthotic may also be helpful by minimizing pronation, cushioning the heel, and supporting the arch.

 

It is important to establish an accurate diagnosis of plantar fasciitis.   Other causes of heel pain may include stress fractures, achilles tendonitis/bursitis, arthritis, gout, or nerve irritation.  If you are having difficulty with heel pain, a qualified health professional can determine the cause of your pain and prescribe appropriate therapy and rehabilitation 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.

Digital Discomfort: 10 Tips To Prevent & Repair Text Neck

Is Technology Becoming A Pain In Your Child’s Neck? 


Did you know Canadians send an average of 270 million texts per day? Along with the convenience that advancing technology provides comes the need to minimize the risk of injury. This is especially true of young people, whose bodies are still developing.

 

With the ever increasing daily use of mobile devices – such as smartphones, tablets and handheld games – chiropractors are seeing an increase in corresponding repetitive strain injuries (RSI’s), colloquially known by names such as “text neck” and “Blackberry thumb”. RSI’s are injuries of the musculoskeletal and nervous systems that are often caused by repetitive tasks, forceful exertions, vibrations, mechanical compression (pressing against hard surfaces), or sustained awkward positions.

 

What is “Text Neck”?

“Text neck presents as rounded shoulders and the head hanging forward and down. It is caused by poor posture from hunching over a mobile device for long periods of time,” says Dr. Brian Gushaty, an Edmonton chiropractor. “This prolonged poor posture is often associated with chronic headaches and shoulder or neck pain, and can have long term impact.”

 

                            For every inch of forward head posture, it can increase
                            the weight of the head on the spine by an additional 10 pounds.
                            – Dr. Adalbert Kapandji, Physiology of Joints

 

Text neck and neck strain can cause postural abnormalities and changing growth patterns, especially in the upper spine. The largest risk group is children and teenagers who are heavy users of smartphones and handheld gaming devices.

 

Technology isn’t going anywhere, so how can we help our children minimize the risks? Since text neck is a postural abnormality, the key is to stress the importance of strong posture and how to achieve it.

 

Tips to avoid text neck

There are several things parents and young people can incorporate into their day-to-day activities to alleviate the symptoms of text neck and related RSI’s, while also strengthening their posture:

• Sit up straight with chest out and shoulders back.
• Bring your arms up to eye level so you don’t have to look down to see the screen.
• If you must look down, tuck your chin into your neck instead of hanging your head forward.
• If you use your mobile device for extensive typing, consider investing in an external keyboard.
• Rest your forearms on a pillow while typing to minimize neck tension.
• Avoid using mobile devices in bright sunlight. Straining to see the screen often leads to jutting the chin forward, straining the muscles that support the head.
                                                                                                                                    

Strive for a balanced lifestyle

The best way to minimize the risk of RSI’s related to mobile devices is to limit use of these devices.

In a recent Canadian study, researchers surveyed students and found that those who used their devices three hours or more a day were twice as likely to experience pain in their shoulders, neck and other issues compared to those who used their devices for less time.

 

Balance is critical. Encourage your child to take regular breaks from mobile devices and get regular physical activity to offset the effects of leaning over a smartphone or tablet.

 

“You want to neutralize the stress,” says Dr. Gushaty. “Strenuous physical activity for the upper body, such as racquet sports, can provide a good counterbalance for the strain caused by poor posture.”

 

Another key element is to introduce your child to a regular stretching program:

• Hand stretches and squeezing a stress ball can help fingers.
• Pull shoulder blades back and down to help alleviate neck and shoulder strain.
• Stretch the chest by standing up straight with arms down at your side. Turn forearms until thumbs are pointing at the wall behind you.
• Exercises like yoga and Pilates focus heavily on posture and can help improve poor posture.

If you are concerned your child is suffering from a repetitive strain injury like text neck, talk to your health care provider. They can suggest stretches and exercises that can help minimize the impact of the strain and offer lifestyle counseling to achieve a balanced, healthy lifestyle for you and your child.

The Physical Strain of Sitting
By Dr. John A. Papa, DC, FCCPOR(C)

From smart phones to computers to video games, modern technology has significantly influenced our daily postural habits and caused us to sit more often and for longer periods of time than ever before.  As a result, our increased exposure to sitting has contributed to rising levels of inactivity, and chronic ailments such as headaches, neck pain, and back pain.

 

People who sit for prolonged periods of time may adopt a poor posture that includes losing the natural hollow of the low back, rounding or slouching of the upper back and shoulders, and a forward head poking position.  This can eventually lead to painful symptoms as these less than ideal positions put cumulative compression, stretch, and shear forces on spinal tissues such as joints and discs.

 

The cumulative effects of sitting are often offset by the body’s ability to compensate.  However, even in the absence of pain, these compensatory changes may begin a vicious cycle of unbalanced motion, muscle and joint stress, and secondary areas of discomfort.

 

Structural changes can also result from poor or prolonged sitting habits.  For example, aside from providing anatomical support, ligaments also function as neurological sense organs to the spine and influence reflexes that help muscles fire.  When an individual is exposed to prolonged sitting postures, they load their spinal ligaments which results in a delayed reflex action of muscles.  As a result, when this individual moves, the muscles may not fire quickly enough to protect the spine and this can lead to episodes of neck and back pain.  This is known as the biomechanical principle of CREEP, which stands for Continuous or Repetitive Elongation of the Elastic Properties of tissue.

 

Scientific research has also identified changes in muscle tissue associated with inactivity and prolonged sitting.  Over time, muscle tissue will accumulate fatty infiltrations that make it weaker and less capable of providing support for physical activity.

 

Below are some useful tips that can help overcome the physical strain of sitting:

 

1.    Proper posture is key:  Make sure weight is evenly distributed, your shoulders are not rounding forward, and you are not slouching.  A lumbar support can also be used to help maintain the natural hollow of your low back and proper spinal alignment.  Even slight slouching to the side, backward, or forward can put undesirable forces on biological tissues.

 

2.    Take a break from sitting:  Take 10 to 30 second stretch or posture breaks every 20 to 40 minutes.  Some activities such as computer work, talking on the phone, and business meetings can also be done while standing.

 

3.    Consider ergonomics:  The use of a properly designed workstation, along with ergonomic tools and assistive devices can help maintain mechanically advantageous positions while working in a seated position.

 

4.    Engage in regular physical activity and exercise:  Exercise strengthens our muscles and joints, while inactivity and poor posture weakens them.  Regular exercise can help overcome the effects of cumulative spinal forces, compensation, CREEP, and fatty infiltrations associated with poor posture and prolonged sitting.

 

Sitting can undeniably cause real physical change and breakdown in the body.  Chiropractors are well positioned to effectively evaluate and treat the effects of poor posture and prolonged sitting.  This may include symptomatic treatment, the prescription of appropriate exercises, and ergonomic advice 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.

Needle This: Study Hints at How Acupuncture Works to Relieve Stress
By Dr. Mercola

Acupuncture, which has been valued as part of traditional Chinese medicine for thousands of years, is now used by millions of Americans each year, often to treat chronic pain. But now researchers have revealed the healing technique may also be effective in treating one of the most widespread ailments facing US adults: chronic stress.

Acupuncture May Relieve Chronic Stress

A new animal study showed that rats pre-treated with acupuncture had no spike in stress-associated hormones after being exposed to chronic stress.¹ On the contrary, rats that received no treatment or a sham acupuncture treatment had higher levels of corticotropin-releasing hormone (CRH) along with other stress hormones.  It is the constant increase in stress hormones that is associated with many of the health problems linked to chronic stress, such as depression, insomnia and anxiety. In stressed animals that received acupuncture, stress hormone levels were similar to those in the control animals that were not under chronic stress, which suggests the ancient healing modality helps to normalize stress hormone levels.  Interestingly, the acupuncture point used in the study was a point on the stomach, which may work by tapping into the gut-brain connection.  Research is now being carried out to determine if acupuncture is also effective at relieving stress when applied after the fact, as a treatment instead of a preventive strategy.

Acupuncture Also Confirmed to Help Treat Chronic Pain

In a recent analysis published in the Archives of Internal Medicine,² researchers concluded that acupuncture has a definite effect in reducing chronic pain, such as back pain and headaches – more so than standard pain treatment. Real acupuncture also produced slightly better results than using sham needles, which suggests the benefits of needling are due to more than the placebo effect.  

The study revealed a "clear and robust" effect of acupuncture in the treatment of:

• Back pain
• Neck pain
• Shoulder pain
• Osteoarthritis
• Headaches

On a scale of 0 to 100, participants who started out with a pain rating of 60 experienced:

• An average 30-point drop (a 50 percent reduction) in response to the real acupuncture treatments (using needles)
• A 25-point drop when receiving sham acupuncture
• A mere 17-point drop when receiving "standard pain care" that did not include acupuncture

One of the World’s Oldest Medical Practices

With documented use dating back more than 2,500 years, acupuncture is based on the premise that there are more than 2,000 acupuncture points in the human body, which are connected by bioenergetic pathways known as meridians. It is through these pathways that Qi, or energy, flows, and when the pathway is blocked the disruptions can lead to imbalances and chronic disease. 

The treatment itself, which involves the insertion of metallic hair-thin needles (typically three to 15) into specific acupuncture points, can be conducted by a physician or a trained acupuncturist. It generally involves little or no discomfort, and patients often report feeling energized or relaxed following the procedure. 

Acupuncture is proven to impact a number of chronic health conditions, and it’s thought that it stimulates the central nervous system to release natural chemicals that alter bodily systems, pain and other biological processes. Evidence, in fact, suggests that acupuncture impacts the body on multiple levels, including:³

• Stimulating the conduction of electromagnetic signals, which may release immune system cells or pain-killing chemicals
• Activation of your body’s natural opioid system, which may help reduce pain or induce sleep

• Stimulation of your hypothalamus and pituitary gland, which impact numerous body systems
• Change in the secretion of neurotransmitters and neurohormones, which may positively influence brain chemistry

WHO Reveals Dozens of Proven Uses for Acupuncture

The World Health Organization (WHO) has conducted an extensive review and analysis of clinical trials related to acupuncture, and reported the procedure has been proven effective for the following diseases:  

Adverse reactions to radiotherapy and/or chemotherapy	Allergic rhinitis (including hay fever)	Biliary colic
Depression (including depressive neurosis and depression following stroke)	Dysentery, acute bacillary	Dysmenorrhoea, primary
Epigastralgia, acute (in peptic ulcer, acute and chronic gastritis, and gastrospasm)	Facial pain (including craniomandibular disorders)	Headache
Hypertension, essential	Hypotension, primary	Induction of labor
Knee pain	Leukopenia	Low back pain
Malposition of fetus, correction of	Morning sickness	Nausea and vomiting
Neck pain	Pain in dentistry (including dental pain and temporomandibular dysfunction)	Periarthritis of shoulder
Postoperative pain	Renal colic	Rheumatoid arthritis
Sciatica	Sprain	Stroke
Tennis elbow

Additionally, acupuncture has also shown a therapeutic effect for treating the following diseases and conditions, which range from premenstrual syndrome (PMS) and addictions to whooping cough, although further research is needed: 

Abdominal pain (in acute gastroenteritis or due to gastrointestinal spasm)	Acne vulgaris	Alcohol dependence and detoxification	Bell’s palsy
Bronchial asthma	Cancer pain	Cardiac neurosis	Cholecystitis, chronic, with acute exacerbation
Cholelithiasis	Competition stress syndrome	Craniocerebral injury, closed	Diabetes mellitus, non-insulin-dependent
Earache	Epidemic haemorrhagic fever	Epistaxis, simple (without generalized or local disease)	Eye pain due to subconjunctival injection
Female infertility	Facial spasm	Female urethral syndrome	Fibromyalgia and fasciitis
Gastrokinetic disturbance	Gouty arthritis	Hepatitis B virus carrier status	Herpes zoster (human (alpha) herpesvirus 3)
Hyperlipaemia	Hypo-ovarianism	Insomnia	Labor pain
Lactation, deficiency	Male sexual dysfunction, non-organic	Ménière disease	Neuralgia, post-herpetic
Neurodermatitis	Obesity	Opium, cocaine and heroin dependence	Osteoarthritis
Pain due to endoscopic examination	Pain in thromboangiitis obliterans	Polycystic ovary syndrome (Stein-Leventhal syndrome)	Postextubation in children
Postoperative convalescence	Premenstrual syndrome	Prostatitis, chronic	Pruritus
Radicular and pseudoradicular pain syndrome	Raynaud syndrome, primary	Recurrent lower urinary-tract infection	Reflex sympathetic dystrophy
Retention of urine, traumatic	Schizophrenia	Sialism, drug-induced	Sjögren syndrome
Sore throat (including tonsillitis)	Spine pain, acute	Stiff neck	Temporomandibular joint dysfunction
Tietze syndrome	Tobacco dependence	Tourette syndrome	Ulcerative colitis, chronic
Urolithiasis	Vascular dementia	Whooping cough (pertussis)

For more information on Acupuncture, visit our website:   http://nhwc.ca/so_acupuncture.html

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.