Knee Pain And Prevention

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

Knee pain is often caused by either a one-time acute injury or repetitive motions that stress the knee, particularly as we age.  Included below are some of the conditions that commonly cause knee pain:

·  Osteoarthritis results from the protective layers of cartilage in the knee becoming worn over a period of time, leading to change in the composition of the bone underneath the cartilage.  This may result in a number of symptoms including:  joint pain and stiffness, decreased ranges of motion, weakness, swelling, inflammation, and instability.

·       Patellofemoral pain syndrome refers to knee conditions that involve the kneecap and/or the structures around it.  Pain can be generated by breakdown of the cartilage under the kneecap, tight or weak tissues around the kneecap, or misalignment of the kneecap.

·      Meniscal injuries directly involve tearing/damage to the cartilage cushioning in the knee.  This type of injury can result from a sporting event or fall where the knee undergoes a sudden twisting motion or impact.  It can also occur in older individuals who develop a chronic tear in a worn meniscus.

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

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

·   Bursitis can involve several fluid-filled structures in your knee that help provide more cushioning in the joint.  Certain activities, such as kneeling on the floor, can cause a bursa to become irritated.

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

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

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

3.  Prepare your knees 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 thighs and lower legs.

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

5.    Strength, balance and flexibility exercises can train your leg muscles to better support your knees and avoid injuries.

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

EXCITING NEWS!

The New Hamburg Wellness Centre is moving and expanding to a new and larger location 

coming soon!

Watch for news and updates.

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Be part of an award winning team!  We are now accepting applications for healthcare professionals to work at our new and larger location.

Cover letters and resumes can be emailed to: nhwc@bellnet.ca

Air Travel Comfort Tips

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

Comfort is not usually the first word that comes to mind when someone mentions flying.  Sitting cramped in a small space for a long plane ride can also lead to muscle and joint pain.  Here are some helpful tips for a more enjoyable voyage.

Choose the Correct Seat - Some airlines fill the plane from front to back, so ask for a seat in the back row to increase your chances of having an empty seat next to you.  If the arm rests lift up, you might even be able to lie down.  Aisle and emergency exit seats maximize leg room and are less claustrophobic.  If you are susceptible to motion sickness, request a seat over the wings and try to schedule flights on larger airplanes.

Keep Moving - Moving around is good for your circulation and helps to prevent swollen feet and ankles.  Wear loose clothing and walk about the cabin periodically every 60 to 90 minutes.  Wear shoes you can slip off easily.  Every so often, draw circles with your toes and contract your calves to help prevent blood from pooling in your legs.  Tapping your feet can also help increase circulation and reduce the chance of muscle cramping.

Stretch it out - Try not to place anything under the seat in front of you so you can stretch your legs out.  Quick and easy stretches also include standing up and raising your arms above your head, rotating your shoulders back and forth, and moving your head side to side.

Keep Good Posture While Seated - Position your lower back against the back of the chair to obtain the greatest amount of support for your spine.  A rolled sweater or blanket can also be used for added support.  Make sure that your weight is evenly distributed on your seat, your shoulders are not rounding forward, and you are not slouching.  Support your neck and head with a pillow if necessary and avoid awkward positions if trying to rest or sleep.  Try not to stay in one position for a long period of time.

Additional Tips

·     Eat Right - Eat a light, non-fatty meal just before you leave for the airport.  This can make handling turbulence a little easier.

·     Handling Pressure - Chewing gum, yawning or sucking on hard candies can help to relieve the pressure that builds up in your ears as the airplane ascends and descends.  This is not recommended for toddlers.  For young children, sipping a drink may help.

·      Prevent Dehydration - The air in most airplanes can dry out your skin and cause eye and nasal dryness.  Take a moisturizer with you for your skin and wear glasses instead of contact lenses to prevent eye dryness.  Drink enough water and steer clear of caffeine and alcohol as they further dehydrate you.  Alcohol can also interfere with your ability to sleep.

In the event that you suffer from ongoing muscle and joint pain following your trip, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the CCA in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

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.

Preventing Falls

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

 

A fall causing serious injury can occur to anyone at any time.  Since most trips, slips and falls happen in and around the home, it is a good idea to fall-proof your home with the following measures:

In the Halls and on the Stairs

·      Install non-slip strips on the edge of each step.

·     Secure loose carpet.  Make sure hallways and stairs are cleared of anything that you can trip over (i.e.books, shoes, bags).

·    Replace burnt-out light bulbs so that you always see where you are going.  Night-lights in halls and stairways can also be helpful.

·    Install handrails on both sides of staircases inside and outside the home.

In the Bathroom

·     Use non-slip mats inside and outside the bathtub and shower.

·     Install grab bars next to your toilet and in the tub or shower.

In the Kitchen

·     Put commonly used items on lower shelves and cabinets so a step-stool is not needed.

·     Replace loose scatter mats with rugs that have a rubber backing.

Outdoors

·      Keep a shovel and covered bucket of sand or salt near the doorway in winter to safely handle slippery conditions.

·     Keep steps and pathways clear of clutter such as yard tools, snow shovels, newspapers and wet leaves.

·     Don’t juggle parcels while trying to enter the house.  Never carry more than is reasonable.  Instead, make a few trips from the car with smaller packages.

More tips

·      Quickly dry up any wet areas on the floor to prevent slipping.

·      Wear shoes with good support and non-slip soles.

·      Always sit down to put on or take off shoes and clothes.

·      Employ extra caution when using ladders and step-stools.

·   Regular exercise can help improve your strength, balance and coordination.  Making your body stronger is one of the best ways to prevent falls.  Exercises such as yoga, Tai Chi, resistance training, bicycle riding, and power walking are great examples.

The following may be especially important for older individuals:

·     Maintaining a healthy diet and not skipping meals can increase your energy and strength.  Missing meals can lead to weakness, irritability and dizziness.

·     Have your MD or pharmacist review your medications.  Some medications can cause dizziness and weakness, which can affect your balance and perception.  Make sure that your MD or pharmacist explains all of the possible side effects of your medications.

Although the risk of falling increases as you get older, there are some simple things people of all ages can do to prevent falls.  In the event that you fall and suffer a muscle or joint injury that does not subside, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

New Hamburg Laser Therapy

Class IV K-Lasers deliver specific red and near-infrared wavelengths of laser light to induce a therapeutic effect within the body. The painless application of laser energy has been shown to:

·         decrease pain

·         reduce swelling/inflammation and

·         enhance tissue repair

It does this by increasing microcirculation, allowing more red blood cells with oxygen to reach injured tissues to help with healing. It will also increase venous and lymphatic drainage from the injured region. At the cellular level, it stimulates the Cytochrome-Oxidase enzyme which will improve the rate at which energy is made in the cell. More energy in the cell means a quicker healing process.

Numerous studies show that Laser Therapy can help with:

• Low Back Pain & Sciatica
• Neck Pain & Headaches
• Mid & Upper Back Pain
• Carpal Tunnel Syndrome
• Muscle Strains & Spasms
• Repetitive Stress Injuries
• Osteoarthritis & Bursitis
• Shoulder & Elbow Pain
• Wrist & Hand Conditions
• Hip & Knee Pain
• Ankle Sprains
• Plantar Fasciitis & Heel Pain
• Fibromyalgia
• Sports Injuries
• Auto & Work Related Injuries
• Post-surgical Healing

K-Laser Patient Education Video from K-LaserUSA on Vimeo.

K-Laser Ease of Use and Patient Satisfaction from K-LaserUSA on Vimeo.

For more information on K-Laser Therapy visit:  http://www.k-laser.com/medical-patients For more information on Laser Therapy available at the New Hamburg Wellness Centre visit: http://nhwc.ca/so_lasertherapy.html

Exercise And Over-Training Syndrome

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

Many individuals strive to incorporate more exercise into their daily routine and for good reason.  Regular exercise has long been identified as an essential element of good health due to its ability to positively affect every organ and structure in the body.  However, if done in excess, exercise can also lead to negative health consequences such as over-training syndrome (OTS).

OTS occurs when there is an imbalance between exercise training and the body's ability to recover. This typically occurs when exercise volume (the total amount of exercise performed) and intensity (the total amount of effort exerted) are both too high for an extended period of time.  Therefore, it is important to find the correct balance between exercise volume and intensity.  A good exercise program should allow you to exercise on a regular basis without "burning out".

It is important to recognize the signs and symptoms of OTS which may include:

·   Performance related issues such as:  decreased strength, endurance, and power; poor workout recovery; an inability to complete workouts.

·  Physical symptoms such as:  an increased resting heart rate; persistent aches and pains in muscles and joints; repetitive strain injuries.

·  Health related symptoms such as:  frequent headaches; chronic fatigue; gastrointestinal distress; menstrual irregularities; decreased recovery from and/or increased susceptibility to colds, sore throats, and other illnesses.

· Mood and behavioural changes such as:  insomnia; loss of appetite; increased irritability; depression; decreased motivation to exercise.

Below are some useful tips that can help overcome or minimize the chance of OTS:

1.   Rest is essential for recovery.  This may include absolute rest from all exercise activity or increasing the recovery time between exercise bouts.  Proper rest allows for the body's important biological systems to recover, repair and recharge.

2.   Change your training method.  Look at the cumulative stress of the exercises performed.  Use a variety of exercises when training specific body regions and avoid continuous training without proper recovery.  Change your program frequently and find the right balance between exercise volume and intensity.

3.   Check your nutritional status.  Your body needs the proper nutrients to function optimally.  Inadequate intake of carbohydrate and protein can lead to muscle fatigue and poor muscle tissue repair.  Healthy fats are needed to produce hormones that regulate many body functions.  Dehydration can contribute to muscle cramping and joint pain.  Avoid nutrient deficient foods such as trans-fats and refined sugars and starches which put physical stress on the body.

4.  Get professional help:  Overcoming OTS is not always simple.  There are healthcare practitioners who can treat physical injuries and provide advice on nutrition and proper exercise training techniques.

Recognizing the signs and symptoms of OTS and knowing how to avoid or minimize its effects can ensure that you can continue to enjoy the many health benefits exercise has to offer.  For additional information on exercise, nutrition, and improving your physical health, 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.