Health Blog

On Pins and Needles

Have you ever sat in an uncomfortable position, then shifted and had an uncomfortable tingling sensation in one of your limbs? Everyone has, but you may not have thought about why that sensation occurs. 

If you change position and the pressure is removed, there’s no harm, no foul. But when a change of position doesn’t do anything, it means you might want to speak with a professional. Persistent pins and needles are a sign of a deeper problem in the body. 

The feeling of pins and needles is referred to as paresthesia. Though typically harmless, there are some forms that indicate a serious issue. The features of paresthesia include

• Prickling or tingling
• Numbness
• Burning
• Itching

Most commonly, paresthesia is felt in the hands, arms, legs or feet. 

When It Becomes More Serious

When you remove the pressure that causes numbness or tingling, it likely goes away – like if you have your feet tucked under you as you’re sitting, you’ll notice when you get up that you’ve released that nerve pressure.

But if your case is more chronic, there can be different sources, including injury. Whether you’ve had a recent trauma or overuse a certain part of your body, both are a common cause of pins and needles.

If your tingling sensation has lasted for more than just an episode, it’s time to get help. The earlier you get your problem under control, the more likely you are to avoid future health concerns. If you are worried about paresthesia, a chiropractor’s office is a great place to begin – they are practitioners who work on the nervous system, which as you’ll learn next, is central to the idea of pins and needles.

Why It Happens

The cells in your body make up all your nerves. The nerves receive oxygen and other nutrients thanks to your blood vessels. The body’s nerves interact with the blood vessels to make sure the right amount of blood reaches each organ. So, when nerves or blood vessels are compressed, the nerves can’t transmit information back to the central nervous system as they should. The brain interprets these signals as pins and needles, which is what causes a sensation of tingling or numbness in the body. 

The Other Causes of Paresthesia

There is no one single cause of a sensation of pins and needles. The most common, other than injury, are

• Diabetes (Type I and Type II)
• Carpal tunnel syndrome
• Multiple sclerosis
• Low levels of certain vitamins

If you are a diabetic, you’ve probably heard of peripheral neuropathy. People with diabetes may develop tingling and numbness in their feet that will eventually go up their legs. Still others experience this sensation in their hands and arms. Diabetic neuropathy occurs to about 2/3 of people who have diabetes, all ranging from mild to severe and due to nerve damage. In some people, this is the first sign that they have diabetes. 

If you’re experiencing pins and needles that can’t be resolved by a shift of your position, be sure to talk to a professional to rule out anything more serious. 

Better Sleep for a Healthier You

When you get busy and are feeling stressed about getting things done, what do you do to make sure you have more time?

If you’re like most people in the world, you would probably cut back on your hours of sleep. It may be a quick fix for just a night or two, or a lack of sleep can go on for weeks, months, or years.

That can have further-reaching consequences than you might originally think. It’s essential to understand the WHY behind the human need for sleep, and what getting the proper amount of sleep can really do for you.

Plenty Is Happening Behind the Scenes

You might think there’s not much going on in your brain and body when you’re sleeping. That couldn’t be further from the truth! When you’re sleeping, your brain cells are hard at work processing your day, making them a vital part of the learning process.

That’s far from all that’s happening, though. You need sleep to manage stress and emotions, which is incredibly tough to do when you’re sleep-deprived, as many of us know.

Sleep also plays an important role in your immune system and regulating nearly all functions in the body – your heart, brain, lungs, hormones, and metabolic and endocrine systems are all affected by sleep!

The Frightening Effects of Sleep Deprivation

You might think that it’s no big deal to cut down on your sleeping hours. But when you consider it could be the reason for illness, an accident, or being unable to perform at work, you might want to think again.

Getting proper sleep can actually make you more productive! Plus, it will promote your overall health and well-being. Depriving yourself of needed sleep can have a detrimental influence on your personal and professional lives.

When you don’t sleep the number of hours you require, the short-term effects include

• Fatigue
• Irritability
• Difficulty focusing
• Slower reaction times
• Greater stress levels

What’s even scarier are the long-term effects of sleep deprivation. The serious health problems that occur from a prolonged lack of sleep include weakened immunity, diabetes, depression, high blood pressure, cardiovascular disease, and obesity! These are some of the biggest killers in our world today.

Get the Rest You Need

So, you know that it’s important that you get good sleep every night. But what constitutes as “good sleep?”

Just like most things in life, the amount of sleep you need is unique to you. In general terms, an adult needs about 7 hours of sleep, though remember, this is just an average. You could need as little as 5 or as much as 10. Children and teens require even more sleep, usually around 9-10 hours a night.

Backpack Tips For Back to School

Is the Backpack the Correct Size for Your Child?

The backpack should not hang more than 3-4 inches below the child’s waistline. The lower it hangs, the more weight is placed on the shoulders. If your child leans forward when walking, the backpack is too low. It should also never be wider or longer than your child’s torso.

Are the Shoulder Straps Adjustable?

Children grow very quickly, and their bodies are unique. Adjustable straps allow you to adjust the backpack to fit your child’s body. Too loose straps can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain when the child attempts to correct this by leaning forward. 

Does the Backpack Have Wide, Padded Shoulder Straps?

Non-padded, thin straps will be uncomfortable and can dig into your child’s shoulders, causing pain. Wide and padded straps give extra support and comfort, ensuring a more even weight distribution. If your child complains of shoulder pain, it could be caused by the backpack’s style and the thickness of the straps.

Does the Backpack Have a Padded Back?

From binders to rulers to loose pens, all of these items can become irritating or painful to your child’s back if there is no padding. In addition, a padded back provides more structure for loose items to fall evenly into the bag, preventing uneven weight distribution. 

Does the Backpack Have Several Compartments?

Many backpacks have individualized compartments, such as laptop holders, to help position the contents effectively. It’s essential to ensure pointy objects or bulky objects are away from the child’s back so they don’t lean against them and cause injury. Compartments also make it easier for children to maintain an organized bag. 

Does your Child Need to Bring Everything Home?

It’s important to discuss with your child’s teacher what can be left at school or home to prevent carrying around unnecessary items. Ask to leave the heaviest books and electronic items, such as laptop computers, at school and bring home only lighter materials. What is their policy about bringing home musical instruments? If your child requires a laptop, work with the teacher to see if the child can use a home computer or if there is a way to print out materials and bring them home separately.

While children are resilient, and many generations have survived having oversized backpacks, it is crucial to ensure our children get the safest start to the school experience. After all, they could be carrying backpacks for upwards of 20 years! Let’s get them off to a great start!

Making Sense of the Many Types of Headaches

Most people experience a difficult bout of headaches at some point during their life. If you’re like most people, you’ve probably struggled with at least the occasional headache. But did you know that there are several different types of them, each with their own causes and unique symptoms? 

The most common include cervicogenic, tension, sinus, and migraines. Read on to learn more about the various types of headaches! 

The Basics of Cervicogenic Headaches

Does your head pain seem to originate from your neck? If so, there’s a good chance you’re experiencing a cervicogenic headache. When you move your neck, you’ll likely feel quite a bit of tension there. These forms of headaches can happen when your head and neck remain fixed in a single position for some time, such as when you’re sitting for a while and working at your desk, staring at a computer.

The main symptoms involved in a cervicogenic headache include

• Pain on one side of your head
• Facial or eye pain
• A steady form of discomfort
• Worsening pain when you take a deep breath, sneeze or cough
• Pain that lasts for hours or days
• A stiff neck

Tension Headaches

Have you ever felt a headache that made it seem like there was a tight band wrapped around your head? That’s the most common symptom of a tension headache. The pain may be mild to moderate.

The signs that you’re experiencing a tension headache include

• A head pain that feels dull and achy
• A sensation of pressure or tightness around your head
• Sensitivity in your shoulders, neck and scalp 

A Pain in the Sinuses

You know the feeling when you’re sick and congested: there’s a pounding pain around your eyes, on your forehead and in your cheeks. In fact, your entire head is throbbing! You don’t necessarily have to be sick with a cold, however, to experience a sinus headache. 

The symptoms of a sinus headache include

• A sensation of pressure or fullness in the brow, cheeks or forehead
• Pain that worsens when you bend down or lie down
• A stuffy nose
• An aching feeling in your upper teeth
• Fatigue
  

Myriads of Migraine Types

Though other headaches are no cakewalk, migraines can be thought of as some of the worst. That’s because they’re commonly accompanied by extreme sensitivity to sound and light, nausea, vomiting and other symptoms. If you get a migraine, the pain may last for up to several days, and you are likely unable to complete your daily activities.

Migraines can come with some warning signs. For example, you may see an aura, or a visual disturbance. The aura might be a blind spot or flashes of light. Many report feeling a tingling sensation in their arm, leg or one side of their face before a migraine comes on. 

Chiropractic can be a highly effective way to help with many types of headaches. Chiropractors are well-known for their ability to treat headaches, whether they originate from your head, neck or the rest of your spine. They can provide assistance with your posture and ergonomics, making sure that you are set up in the best possible way to avoid any type of headache. 

 Notify Us of Your Car Accident

Nobody is prepared for or expects to get into a car accident. It’s often when you are almost at your destination, on your way home from work or when you have somewhere you need to be. It’s important to know that regardless of the severity, your body can have major reactions to an accident. The impact and how much of the force your body and joints have absorbed will ultimately determine the injuries, but how quickly you respond to these injuries matters. Obviously seeking medical attention will be your first course of action, and we will ensure you are receiving the best aftercare possible. 

The Most Common Injuries

Shoulder, neck, and back injuries are the most common issues we experience after an accident. Whiplash occurs when your cervical spine is abruptly “whipped” backwards then forwards in an accident – knocking it out of alignment. This most commonly happens when you are rear ended, particularly if the injured person did not anticipate the collision. The thing about whiplash is, you often feel fine immediately after the accident, and it isn’t until days later that you may begin to experience sore neck muscles, a strained back and painful shoulders. 

Treatments are Customized

After a thorough assessment we will customize your treatment in direct relation to your injury. These treatments commonly include:

• Muscle stimulation and relaxation therapies
• Spinal adjustments
• Stretches
• Exercises
• Lifestyle modifications to address pain

The best course of action will be individualized to your body and chiropractic needs, this means that your recovery will follow a timeline specific to your injuries. 

Get Treatment Right Away

If you, or someone you know has been injured in an accident, call us. We are ready and willing to help you recover as efficiently as possible. Delaying treatment means a delay in returning to your regular lifestyle, and your lifestyle matters to us.

Swimming Safety

Summer is finally here, and one of the best ways to cool off and get some low-impact movement is to swim! Let’s keep in mind that casually swimming in a pool is very different from swimming in a lake or ocean, where you are more susceptible to apparent injuries. Whereas in a pool, repetitive motions can sneak up on you and cause soreness and less obvious injuries.

The good news is that both are great low-impact ways to remain physically fit. Whether you are training for a triathlon, treading in a pool, or getting around in a lake, your body will thank you as long as you are safe. Water safety is a must, but being aware of the biomechanical stresses on your body will allow you to enjoy this summer’s favourite past-time!

What are The Most Common Swimming Injuries?

This depends on your level of activity, but generally speaking, these are the most common:

Upper neck pain and headaches. Between the strain of keeping your head above water and the repetition of moving your head from side to side to catch breaths, it’s easy to overextend and injure your neck muscles and develop headaches.

Shoulder instability, tendonitis, or swimmer’s shoulder. Tired, inflamed, or weakened muscles and tendons can cause injuries with repetitive motions. Being prepared with exercises using therabands, push-ups, or seated rows can protect your shoulder joints from injuries through strengthening. 

Lower back injuries. Failing to stretch before swimming is one of the most common reasons people injure their lower back while swimming. Strokes like breaststroke can cause an overextension/curve of the lower back, leading to strained muscles and soreness. Stretching after a swim is equally as crucial as regular exercise to maintain strong muscles. Exercises like deadlifts and squats are great for lower back strength and mobility.

Swimmers Knee. Swimmers’ knee occurs when ligaments and tendons are overused or misused. Avoiding repetitive motions by practicing different strokes, pre-swim warm-up, and stretching afterward are the best ways to prevent swimmers’ knee.

Hip flexor issues and joint inflammation. Spending extended periods in the pool and over-training can significantly tighten the hip flexors. This makes them more susceptible to injuries or soreness. Something as simple as paying attention to your foot positioning in and out of the water can make a difference. In addition, repetitive movements related to swimming can cause inflammation in the hip joints. Warming up and light exercise in addition to swimming can ensure inflammation is reduced. 

Chiropractic Care Can Help Reduce Swimming Injuries

We are often called upon when a patient has endured an injury from swimming, but the truth is, we can help prevent them from occurring in the first place. Swimming casually in a pool, training in a pool for water sports, or lake swimming all have different sets of expectations when preventing injuries. However, all of them require a warm-up, including stretches and strengthening exercises between swimming sessions. 

Having your spine assessed can allow us to develop a plan to ensure your body remains agile by extending your range of motion while remaining strong through balance and strength training.

Safe Summer Fun!

Summer has FINALLY arrived! I feel like we wait around for the “fun in the sun” weather…..Then it’s gone. So naturally, we want to get outside and do everything all at once. 

The problem with this is, this is how injuries occur. And not only are injuries prevalent in the summer months, but exacerbating existing pain is also a factor. 

The warm air can feel great for some with joint pain, offering some relief – but the expectation of spending more time outside can also add stress to your aching joints as a result of overactivity. 

In addition, remaining inside because of chronic pain can lead to feelings of sadness and depression, particularly when you want to be out enjoying summer activities with your family.

Some Safe Activities

There are things you can consider however, that can make summer fun and pain free for you, while you enjoy making memories with your family! This is the perfect time to participate in activities that will help to strengthen your joints. 

Swimming continues to be the best low impact exercise for your joints. Now that the warm weather is upon us, we’ve got more swimming options. Outdoor pools, lakes, or ocean, the choice is yours! Swimming is the perfect way to relax, and is the perfect way to strengthen your muscles and joints without producing more damage. 

Bike riding (including those helmets!) are a great way to hit the road on a nice day with your family. Leisurely bike rides are easy enough on your joints, and are still a form of exercise. And let’s be honest, family bike rides are great memory makers!

Go for a walk, or if you can, upgrade the walk to a hike. If you live in the city a long walk can feel like a hike when you consider the hills, new things to see, and bringing your pup along. What’s better would be to jump on one of your city’s trails, the waterfront, or hiking trails. Have kids? Create a scavenger hunt to avoid the “are we done yet” conversions. 

If you’re stuck for ideas, check out what social media has in mind for you, or ask your friends for ideas. 

Take a nap outside. There really is nothing more relaxing for your body, mind, and spirit than a nice nap out in the warm air. If you can access a hammock, even better! This type of relaxation will be just what your body needs to release inflammation and heal those joints! Just make sure you are in the shade – you never want to ruin an experience like this with a sunburn.

Introduce Activity Gradually

As with any physical activity, the key is to be gradual. I know it’s exciting that we are now in the throws of beautiful weather, but you don’t want to waste the remainder of the summer injured. 

If you aren’t sure, proactively visiting your chiropractor and discussing your plans is a perfect start. Staying on top of your adjustments and ensuring proper spinal alignment will make a world of difference. 

More than anything else, don’t let any chronic pain or joint issues keep you from enjoying the summer in the city. With so much to see and do, there are numerous ways you can safely enjoy yourself outdoors.  

What is TMJ Pain?

Unless you have experienced TMJ pain, it’s possible that you have never even heard of it. You may also not think a chiropractor would be managing jaw pain since we typically are known for managing spinal, back, and neck pain or injuries. Structures of the face can also be directly impacted by other areas of the musculoskeletal system.

TMJ (temporomandibular joint) pain is common for many people, and most will consult a dentist thinking it is tooth related. However, studies and people’s testimonials have shown that chiropractic care can be an effective method to relieve TMJ pain.

What is the TMJ?

The TMJ is what connects the skull in front of the ear to the jaw. There are also some muscles that control your chewing that are attached to your lower jaw. This is why some people  experience deep inner ear pain followed by an ache in the jaw that can become quite painful.

If you place your fingers in front of the ear and open your mouth, you’ll be able to feel it. TMJ pain is caused by problems that arise in the surrounding structures.

What Can Cause TMJ Problems?

There are a number of things that can cause TMJ pain, the most common being clenching your jaw or grinding your teeth while you sleep. Many people report an increase in TMJ pain when they are feeling unusually stressed. 

TMJ can also be caused by:

• Poorly fitted dentures, fillings, or crowns that make your bite uneven
• Mouth trauma or dental surgery
• Disc dislocation
• Rheumatoid arthritis, fibromyalgia, or gout
• It could be hereditary or related to a related hereditary cause

Symptoms of TMJ

There are many symptoms that patients report having, all of which could be intermittent. These include:

• Headaches
• Popping, locking or clicking jaw
• Trouble opening or closing the mouth
• Pain while chewing
• Jaw pain
• Neck pain
• Ear pain

How Chiropractic can Help

A Chiropractor will always assess the condition first, looking for a cause and documenting your level of discomfort or pain. Most TMJ conditions will respond well to chiropractic treatment. When we determine whether your condition will respond well, there are a few treatments available. Chiropractic adjustments can help, along with myofascial release which is designed to loosen and relax soft tissue and muscle to optimize their function by releasing scar tissue.

We will come up with a plan to reduce pain, which may include a visit to the dentist to rule out misaligned dental equipment and to ensure a wrap around approach to your jaw care. In addition, we may advise you to make postural changes that include your upper neck, which could be contributing to your pain.

With those out of the way, discovering new ways to reduce stress can be a strong point in your recovery. You can never go wrong with new ways to reduce or manage stress!

Either way, alerting us of your TMJ pain is a great step ensuring you move forward pain free!

Sprained Ankle? Your Chiropractor Can Help

An ankle sprain is painful, and it can be very inconvenient. It means that your spine, hip, legs, abdomen and shoulder/neck can become stressed when you are doing everything to avoid the pain of the already injured ankle. In short, take your time and make sure you rest your ankle and follow your care plan.

If you have sprained your ankle, we will ensure you are well equipped with all of the tools you will need to ensure you are safe and educated. Other than this, we will test which grade the sprain is, and move forward with treatment options accordingly.

There are three grades of ankle sprains, each classification will help you to understand the nature of your injury and what the best treatment options will be.

What do the Three Grades Mean?

An ankle sprain is an injury that involves ligaments that are stretched or torn. With your ankle, this can happen to the interior of the joint, or the exterior of the joint. It could be an inversion sprain or an eversion sprain, either way, the discomfort and urgency to allow your ankle to heal without further stress or injury is important.

Grade 1:

This is where the ligaments have not been torn, but have stretched further than they should have. Symptoms can be discomfort when jogging, jumping and sometimes even when you are walking. It may feel stiff, unstable, and there could be some mild swelling.

Grade 2:

This is the most common type of sprain we see. The ligament is partially torn, which can be quite uncomfortable. A grade 2 sprain can be moderately painful when walking, and there is likely some moderate swelling and bruising.

Grade 3:

This is the most severe, and it involves a full tear of the ligament. The pain is severe, even when not standing on it and there will be obvious swelling/bruising. The level of pain makes it very difficult to use. 

What’s Next?

Your ankle plays a vital role in your mobility, and no one understands this better than a Chiropractor. To speed up the recovery process and ensure you aren’t doing further damage, we will develop an individualized treatment plan to not only help with healing, but to move forward with a prevention plan. This plan will include adjustments, light stretches and strengthening exercises.

Ultimately, a sprained ankle during any time of the year is a huge, painful inconvenience. A sprained ankle when there are other variables like ice and snow can be a disaster waiting to happen. Either way, we are here to help you ensure your ankles remain strong and mobile.

Things You Can Expect From Chiropractic Adjustments

People unfamiliar with chiropractic care often come to me with various questions, which is a great thing! But one of the most commonly asked is ‘what should I expect when I get an adjustment? Will it hurt?’

I have touched on this topic in previous blogs. The increased demands over the past few years for people to work from home have changed the climate of the workspace. I have seen increased shoulder tension, headaches, and restless sleep in my practice, along with people showing an increased interest in chiropractic care.

Here is a brief rundown of what you can expect from spinal adjustments.

Neck

Neck adjustments are performed by adjusting your cervical vertebrae to increase joint mobility. This is commonly done while lying comfortably on your back in a relaxed position, in case of a manual adjustment. Or you may be on your stomach with we use a mechanically assisted device. Neck adjustments are most commonly used to treat chronic headaches and tension in the neck. 

Lower Back

Although there are many ways to achieve a lower back adjustment, it is common to have the patient lie on their back. At the same time, I would rotate the hips gently so that one leg is over the other and the patient’s lower body rests on a hip. There may be some snaps or pops from your joints, but this is not painful. 

How Often Should I See The Chiropractor?

People make chiropractic adjustments a regular part of their overall general health management. Others will attend when they have an injury or pain they want to tend to. 

This decision is made considering many factors, but as a chiropractor, I pride my practice on preventative care. The only real consideration I ask my patients is to follow through with the management plans we have created. You can indeed feel better after one adjustment. Still, it is best to complete the treatment plan to prevent further injury or pain. 

Chiropractic care is a safe and effective way to maintain optimal health and reduce pain and injury, whether you consider yourself physically active or not.

 If you wonder how an adjustment can help you, please get in touch with us.

How to Up Your Golf Game

Golf is an incredibly popular sport, combining being out in nature with the enjoyment of some competition. If you’re a golfer, then you know: having a good swing is everything.

Having a good golf shot all depends on your technique. And there are dozens of ways to approach a swing. The only ideal swing, however, is performed by following the right biomechanics. 

When it comes to golf, the biomechanics are anything but simple! It requires all your muscles and joints working in coordination, making sure that the proper amount of tension and power are involved. Without the right technique, you won’t get the force and accuracy you need in a good swing. 

There are four main phases of a golf swing to consider: 

1. The setup. Your approach to the swing is where it all begins. During this phase, you must focus on having proper posture aligned with the ball. Watch your stance to make sure it’s not too wide or too narrow, which will negatively affect your hip rotation. Shoulders, feet, and even your grip are all further areas to investigate. 
2. The backswing. After the right posture has been achieved in the setup, it’s time to move into the backswing. This is the phase when your golf club moves backward. It’s all about getting the right position for the downswing. The weight in your feet will shift with this movement. The shoulders, hips, knees, shoulders, and spine will rotate.  
3. The downswing. Directly following the backswing is the downswing. Weight shifts to the front foot, and the torque created by your lower body will be transferred to the torso, which then turns toward the ball. 
4. The follow-through. After hitting the ball, your body will rotate, and the force produced by the rotation of the previous phases fades. Your hips should directly face the target. Note that an overswing, or conversely an incomplete swing, are common here. 

How Can You Improve Your Swing?

Studying the biomechanics of golf are essential. Golf has been extensively researched scientifically, down to the split-second movements of each part of the body. Since a golf club is swung at a high speed, the ball must be hit dead center for an accurate shot.

There are various forms of software and equipment you can use to analyze your golf swing, from having someone film you on your mobile phone camera to a more complex motion analysis system. Even experienced golfers can benefit from making sure they know exactly how their swing is executed. Only with a proper and thorough assessment will they know how to do better!

Another resource – Chiropractic. As a Chiropractor with a depth of expertise in the human body, I have the advice and tools you need to up your golf game. Call the office to schedule a comprehensive assessment of your mobility, allowing you to understand where you need to improve in your biomechanics.

The result might just be the best game you’ve ever played! 

Hypermobility and Chiropractic Care

Have you been asked if you have Hypermobility? It can be a confusing term to understand, but simply put, it’s being double jointed. What many people don’t know is that being double jointed also means your joints are loose, and that you have an extended range of motion. Hypermobility is often noticed in childhood, and can be overlooked as something that is just a normal part of being young. 

Signs or Symptoms

These can vary widely from person to person, and some may never experience any problems at all. However, many do complain of having muscle and joint pain, and some even have mild swelling around their joints. The most common areas of pain are the knees, elbows, thigh muscles, and calf muscles.

A person who is hypermobile can be more prone to sprains and soft tissue injuries. In addition, the joints affected could be more inclined to dislocation. Some other symptoms of hypermobility could lead to back pain, osteoarthritis, nerve compression disorders, and chronic pain.

In children, it is believed that those who are hypermobile are more likely to experience growing pains. However, it is likely that children will grow out of having hypermobility, and those who don’t often suffer from the pain and discomfort associated with this as an adult. 

What Causes Hypermobility?

The exact cause is unknown, but it is believed to be genetic. It appears as though there is an increase in collagen production, which is a vital protein that aids in joint, tendon, and ligament development and function.

What Can Chiropractic Do?

There are so many variables in relation to care options. The symptoms vary greatly from person to person, along  with severity, pain levels, and the impact it is having on the quality of the person’s life. 

Mild symptoms may not require much more than some exercise and adjustments, while more severe cases could require pain relief and more frequent adjustments and more rigorous workouts. 

Regular exercise will help to build the muscle around the joints will help to stabilize and protect the joints. Practicing good posture, overall muscle strengthening, balancing techniques and even orthotics can help relieve symptoms.

As a Chiropractor, I can assess you and your level of discomfort or pain. A program of care consisting of spinal adjustments is often recommended to ensure proper spinal alignment so that your body can function properly, relieving stress from the joints that were compensating as a result of misalignment. Core strengthening is an integral part of any exercise regimen, as this is the foundation of much of the work you will do. 

Living Pain Free

The overall goal here is to assist with pain relief that will not require medication. A a Chiropractor, I will treat your entire spine, and you will find an improvement not only in your level of pain or discomfort, but in your mobility as well.

If you believe that you may have hypermobility, contact our office to be assessed. The pain you are feeling is not “normal.”

The Best Way to Avoid Injuries

Is to keep moving! If you aren’t attempting to keep moving, you could be risking your long-term overall health. Do not suggest you begin training to run marathons (unless this is what you desire). Still, to remain healthy, we need to monitor what we put into our bodies and how we stay as physically fit as we can.

Stretching is Important

Even if you are in a position to move around for some of the day, our bodies require stretching. Long periods of sitting or standing will affect our circulation; this can cause a deterioration of muscle mass, ultimately affecting our immune system.

Online yoga is a good option, but be careful when choosing an online class that is appropriate for you. Without instructors that can watch your form and make suggestions to eliminate the possibility of injury, this is not necessarily recommend for those with compromised mobility. However, if you don’t fall into this category, starting with an online or in-person beginner program can be a great start to something you may love.

If yoga has not been on your list of things to try, then continuing with light stretches throughout the day is highly recommended. Keep in mind that your form is equally as crucial as the stretch itself, so take your time and make sure you are breathing through it and that it feels right. Stretches should feel like more of a relief than painful. Stretching too much can cause very sore muscles and may cause you to want to give up. Take your time, always.

Online Workouts

If being online has become your go-to, there is a workout for every body type, goal, and for every kind of injury. The past few years have forced what we typically left the house to do to become online. You can work out with your favourite celebrity, neighbour, friends, and even a personal trainer.

Do You Have Weights at Home?

Whether you do or you don’t. This should not be a barrier to an exercise program. Using household items as weight substitutes is a perfect alternative to traditional hand weights.

What are good alternatives?

• Large bottles of liquid detergent are great because they have handles, and you could easily use two at a time, provided they have the same amount of liquid in them.
• A bag of potatoes is a standard 10lbs. This is easy to assess, and the bags are easily manipulated, so there is less likelihood of dropping them and causing injury.
• A backpack with cans inside is an excellent use of weight when doing squats or lunges, and the weight will remain evenly distributed.
• Cans of paint are great for bicep curls.

In addition, also recommend an inexpensive set of good-quality loop resistance bands. They will often come with an insert with exercises that can be done while watching your form typically used to prevent injuries. In addition, several great videos on YouTube will show you how to use them efficiently. The great thing about these bands is that you can work almost every muscle safely and effectively.

Get Back Out There

Otherwise, get back into the gym or your local pool to resume or begin an exercise routine.

Ultimately, there is little reason to remain sedentary. As always, beginning something new can be intimidating or challenging for some, but if you combine it with the ability to start in the privacy of your own home, it can be appealing.

Whether it’s the occasional stretch, a daily walk, or continuing to work out with your gym community – anything is an excellent alternative to sitting and wishing you were more active.

When you feel better physically, you will always feel better mentally. So keep it moving! And contact us to ensure you are maintaining optimal health.

Let The Sunshine In

We all know we feel better when the sun is shining, but do we understand how the sun can improve our moods and ultimately, our health? The sun is our greatest source of vitamin D which is essential to our bone health and our immune systems. It also can help us produce serotonin, helping our minds remain happy and healthy.

Now that we’ve been indoors most of the winter, and more recently for an extended period of time; let me share some ways that getting outside (even if this is your backyard or balcony) can improve the way you are feeling.

Bone Health

One of the most common causes of bone pain is vitamin D deficiency. This can feel like a radiating pain from the center of your arms or legs. It’s an aching, nagging pain that can feel impossible to improve. Most of us do not get enough vitamin D, particularly in the winter. This is where supplements can be helpful. Ask us what your best options are for vitamin D supplementation.

Improves Your Mood

It’s been studied and proven that people who live where there is the most sun and comfortable weather year round have the fewest reported cases of depression. There are many factors that can contribute to this, like the ability to get exercise outside year round, not having to cover up as much so your body can absorb vitamin D from the sun, as well as just having the ability to spend time outside with friends and family. Whichever is the cause for you, exposure to the sun is a great way to ensure you feel good.

Give Your Immune System a Boost

Vitamin D is required for a healthy immune system, which is likely a reason we are more prone to illness in the winter. There are several variables required for optimal immune system health, including your diet, physical activity, mental wellness, and being around people you love. Remaining physically and mentally well are the best ways to maintain an immune system that is able to fight disease.

The Sun Just Feels Good

I know, there is a lot of information about the sun being bad for our skin. And truthfully, too much of it certainly is. Being outside in the sun long enough to burn your skin is not ideal, and is what can lead to skin cancer. Research has shown that our bodies do not absorb the vitamin D the same if we are wearing sunscreen, but if the alternative is sun damage it can be the only option. Having bare skin exposed to the sun has its benefits in very short doses, so if 5 minutes a day is enough for you, that’s ok too. But let’s not forget how good the sun feels when we are taking the necessary precautions.

Let’s spend some time safely outdoors. Whether you are gardening, sipping your morning tea on your front porch, or reading a book on your balcony, you can still reap the benefits of our summers. And if you are spending extended periods of time in the sun, don’t forget your shade or your sunscreen.

Why You Want to Fight Inflammation With These 4 Foods

During the winter months, the cold air and constantly fluctuating temperatures can lead to dampness. This damp air can cause your joints to ache more than usual, and can make old injuries feel like they’re brand new. 

Inflammation is a Major Source of Pain

Aside from the damp air, did you know that inflammation in your body is a major source of body aches and pains? Often times, the first line of defense is a trip to the pharmacy to buy over the counter pain relievers. The problem is, they don’t fight the cause of the pain, and can come with some serious side effects. There are natural ways you can fight inflammation, including through daily exercise and making some changes to your diet. 

How Inflammation Can Affect Your Body

There are so many things that can cause swelling and inflammation in your body and your joints. Stress, injuries or illness, and exposure to certain toxins are a few. Inflammation can lead to weight gain and obesity, making joint and pain issues worse. Amongst some of the other health issues that can be exacerbated are: 

• Joint disorders
• Clogged arteries
• Stomach and digestive disorders such as inflammatory bowel disease, ulcerative colitis, and Crohn’s disease
• Increased risk of cancer
• Sleep disturbances
• Respiratory illnesses such as asthma and chronic obstructive pulmonary disease
• Gum disease 
• Psoriasis
• Premature aging

What you put into your body will make a difference in your level of inflammation. Eating foods such as refined carbohydrates, fried foods, pop, and red meat are all known contributors to inflammation.

4 Foods to Eat to Fight Inflammation

To help reduce the damage done, it’s best to eliminate inflammation causing foods, and add or increase the following foods in your diet. 

• Leafy greens like spinach and kale
• Fresh fruits high in antioxidants such as berries, pineapple, apples, and kiwi
• Fatty fish like salmon and mackerel
• Turmeric is a delicious spice that has been used for centuries to fight inflammation

Replacing oils with olive oil, ensuring you are eating whole grains, and keeping added sugars to a minimum will also make a difference in how you feel.

A Holistic Approach

Included in our holistic approach to pain relief, we believe in battling the cause of the pain, not just the symptoms and pain itself. Your complete recovery is paramount in our practice, and dietary changes are a large part of fighting pain. 

These small dietary changes (or additions for some) along with adjustments and regular exercise will have you in complete recovery mode. 

Hip Flexor Strain

Pain in the hip can be a real…pain in the hip. The cause is often one of a few things, but if you have reached out to us to manage the pain, you have already made the correct first step! This is something we commonly see in the clinic. I’ll share with you what makes up the hip flexors, what can cause pain, and how it is commonly treated. 

What Makes Up The Hip Flexors?

The muscles that attach to the front of the hip and are responsible for bringing the knee up towards the chest are the hip flexors. One of the muscles involved originates in the lower spine area and attaches to the thigh bone. The other smaller muscles involved stretch around the same area, wrapping from the front to the back of the hip area. When you have pain, it could be any of the muscles in the area causing it, mainly because they all work together to support the hip in its movement. If you can locate the bony part in front of your pelvis that is just under your belt and move your hand down a few inches; you will be able to press and feel whether your hip flexors are causing your pain. This part of your hip will feel tender. 

What is Actually Causing the Pain?

The first thing we do is determine whether your pain is the result of a strain or if it is tight hip flexors. Both of these conditions can cause pain, but a strain will cause discomfort after exertion. This is common in soccer or football players. Strains are more commonly found in athletes who are involved in repetitive motions like long distance runners.

Having very tight hip flexors is also common in athletes, but can also be a problem for those who are sedentary. The person who sits all day at work can suffer pain from tight hip flexors because the lack of everyday use can cause them to become tight and will even shorten the muscles. The lack of motion becomes a problem when you need them to work! It’s very common for tight hip flexors to cause pain in the lower back along with the hips. Additionally, weak abdominal muscles can put stress on the hip flexors, causing pain and tightness.

How Will We Treat Hip Flexor Pain?

Once we determine whether it is a strain we will need to determine how severe it is. A period of rest may be required in more severe cases in order to reduce inflammation. If it is a mild strain, we can commonly use the same method as we do with tight hip flexors. We will adjust the spine and pelvis and work on the hip joint in order to create a dynamic stretch in the hip flexors. We may also use various manual therapy treatments to soften the muscle and break up scar tissue. Once the inflammation has been reduced, we will recommend a program of care to improve mobility and reduce the recurrence of pain.

Avoid New Year, New Me Exhaustion

We just started a new year, and you may started a few resolutions or intentions. Here are some tips to help you keep your resolutions and improve your health in 2025:

Keep Drinking That Water

Sometimes we get so caught up in numbers that we give up. Going from two glasses of water a day to eight is a big jump. After missing a few days, it’s easy to give up because it can feel like a horribly big task. Stop counting and go back to always having some water accessible. Replace juices with water, or drink a glass of water for every cup of coffee per day. Getting enough water does not have to be an exact science. The goal is to keep your body hydrated. 

Maintain Some Activity

Many people wait until the New Year to start working out five days a week. This is great if you don’t have a lot of responsibilities, but when you have a life that is busy with day-to-day duties, you can easily have a day or week that makes you want to give up entirely. If you can commit to 2-3 times a week to start, you’ll stay on the right track. Remember, the best workout for you is the one you enjoy. 

Sleep Well

There will never be enough things I can say about the amount and quality of your sleep. Your body and brain need to rest to function optimally. Everything from your mood to your metabolism to your immune system requires adequate sleep. Make sure you have a sleep routine you can be serious about. Is your bedroom temperature what you need it to be to sleep? Do you have pillows that are meant for your type of sleep? Do you have a routine and a quiet place to sleep, or do you have earplugs? Every detail matters!

Avoid Alcohol

This is another intention or resolution many people have. There is not much I can say about this one other than reducing alcohol consumption can be pretty challenging for some, but it is a necessary step in your wellness journey. If you require support to reduce alcohol consumption, seek professional help. Otherwise, you can make this a more manageable task by removing alcohol from your home. Hence, it’s not easily accessible and commit to replacing alcohol with sparkling water while with friends.

Eliminate Sugar

Let’s be realistic with this one. Eliminating sugar in one day will undoubtedly set most up for failure. If you are not prepared, you could experience headaches, irritability, and restlessness. However, if you commit to reducing sugar over time by eliminating certain sweet treats, this task will be manageable. Reducing sugar is something that can add years to your life, so this step should not be given up on!

Making any changes to your lifestyle can be exhausting. Making several changes to your lifestyle suddenly because it is a new year can prove to be more than you bargained for. If you have made significant resolutions that you could not keep, don’t be too hard on yourself. It’s time to dust yourself off and try again.

In addition, planning to remain on a consistent Chiropractic care schedule is a great way to be proactive about your health journey while having some accountability and practical advice. As a valued member of your health care team, there is nothing I want for you more than to succeed.

Should You See Your Chiropractor For a Stiff Neck?

You wake up, your neck is tight and sore, or you don’t have a full range of motion. We have all been there. Stiffness or pain in the neck is very common, and so is reaching for a bottle of OTC pain relievers. Treating a sore neck regularly with pain relievers does not treat the root of the pain, which can be considerably more concerning with injuries that create long-term pain. 

The underlying issues need to be addressed because even a little tension can cause the joints and muscles to become stiffer, leaving you worse than how you started. The problem with overusing OTC medications for pain is that you can cause more damage due to your body thinking it is safe to overextend or overuse the muscles and joints in the neck. The pain is an alert system, so you don’t cause more damage. Turning this system off can have longer-term effects aside from the strain placed on the digestive system and organs. 

How Chiropractic Can Help

Chiropractors can stretch the muscles, adjust your spine and loosen tension allowing for free movement. This prevention of stiff neck symptoms, stretches, and spinal adjustments can help treat the underlying causes and prevent further damage by stabilizing the muscles.

What Causes Stiff Neck?

There are a few common reasons people experience a stiff neck. These include muscle strains, spinal misalignment, and a pinched nerve.

Muscle strains are generally caused by things like sleeping with your neck at a strange angle or from stress by holding tension in the neck and shoulders. 

Spinal misalignment can be caused by abrupt movements or repetitive motions, growth abnormalities, or emotional stress that causes you to slouch or slump over in an exaggerated motion, or feet dragging while you walk. Spinal misalignments result in your muscles being unable to provide adequate support for your neck.

Pinched nerves are caused by a misalignment in the spine that causes the spinal cord to be pinched by a protruding disc. 

Other less common reasons are herniated discs, degenerative disc disease, and osteoarthritis. 

When Should You See A Chiropractor?

Immediately is best. The sooner the problem is assessed and care has begun, the faster things will heal and resolve. It’s important to see a Chiropractor as soon as possible if you are experiencing:

• Stiffness or pain that does not go away in a few days
• Stiffness or pain that is not alleviated by cold or heat therapy
• Severe pain that makes it difficult to look to the left or right
• Stiffness or discomfort following a traumatic incident such as a fall or car accident

When you visit us, we will examine your neck and work to determine the cause of the pain. If you have misaligned vertebrae, we may conduct a spinal adjustment to provide some relief. We will also walk you through neck stretches and light exercises to keep the joints and muscles strong and mobile.

Always Err on The Side of Caution 

Your neck and spine are crucial to your ability to move through the day. Long-term pain in this area is also something that should be addressed. If you have had a stiff neck for more than 3 days, or if the pain does not subside with rest and heat or cold therapy, give us a call right away to be assessed.