Health Blog

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.

Did You Know Your Chiropractor Can Help Prevent Common Hockey Injuries?

Ice skating alone can be a source of many injuries over the winter months, but adding hockey to the equation can increase your risk significantly. Whether you’re playing in the little leagues, recreationally with friends on weekends, or professionally – there are some things you can consider to prevent common hockey injuries.

The most common injuries we see as chiropractors include neck sprains, knee injuries, muscle injuries, and shoulder dislocations.

Everyone is at Risk of Injuries

The older we get, the harder we fall. And, the more time spent on the ice, the higher the likelihood of injuries. Additionally, repetitive movements lead to strains that otherwise may not develop.

Ultimately, everyone who plays hockey is at risk of injuries. As chiropractors, we focus on preventative care; however, we are most known for specializing in injury care.

Regardless of the level of hockey you play, the following tips can help you to prevent hockey injuries.

Maintain a schedule that includes regular chiropractic adjustments. The ability to address strains before they become injuries is often a matter of correcting form, adjusting, and following up. Many injuries are preventable through proper form before the muscle strains and joint breakdown. By interrupting this process, we will be your first defense in injury prevention.

The positions players maintain will tell us which injuries will most likely occur. The way they move directly indicates the work we will do. However, one thing remains the same for the safety of all players: a strong core.

Defense Persons: Defense players are repeatedly bounced off boards, hit, or knocked off their feet or skates. People who play this position often arrive at our with shoulder and collarbone injuries.

Forwards: This position causes people to change positions quickly, take hits from other players, and transition at high speeds. These movements cause players to experience repetitive hip or knee injuries.

Goalies: The repetitive motion of dropping to their knees or quickly moving to one side often will lead to groin and hip strains and sprains.

High Impact, High Speed

As with any high-impact, high-speed sport; your warm-up, post-game stretches, and attention to detail regarding your form are all equally important. With regular chiropractic care, you will improve your range of motion, balance, and flexibility.

Chiropractic Care Enhances Your Performance

Additionally, chiropractic care reduces the risk of injuries and improves joint mobility and flexibility. It targets pain sources, reduces inflammation, and can provide immediate relief. It can also enhance overall flexibility, joint mobility, and athletic performance while promoting faster recovery after injuries.

Chiropractic care has proven to be a game-changer for hockey players. Not only does it enhance performance and prevent injuries, but it also reduces pain and inflammation, increases flexibility, and speeds up recovery time.

Injury prevention is game enhancement. Contact us learn more about how we can be your secret weapon!

Five Activities You Can Do to Improve Your Cognitive Function

It’s no secret that your brain and spine work in tandem to maintain the best possible function of your body and nervous system. But, there are numerous ways chiropractic care and simple life adjustments can achieve optimal results and improve your overall cognitive function.

Most of the interference that occurs with cognitive function begins with stress. Both emotional and physical stress will impact how well your brain functions, from poor posture to accidents to problems at work; all stressful life events can have an equal impact on how you think and feel.

Here are five things you can begin to do today to help improve your cognitive function:

Move your body every day. It sounds simple in theory, but applying this to the days you don’t feel like doing anything can be more challenging than one would expect. Daily movement will keep your mind sharp. Movement improves the way your brain processes information and the speed at which information is processed. Daily movement will improve your mood, digestion, appetite, and overall well-being. Does this mean you have to go to the gym every day? Not necessarily (if it is not your thing); it just means getting up for a stretch and walking around your area every thirty minutes.

Get enough sleep. This is not new news; the quality of your sleep is one of the most critical aspects of your health. Good sleep hygiene includes everything from consistent timing to the use of electronic devices, meditation, meal times, room temperature, mattress quality, pillows, and more. Take care of your sleep the same way you would if you were taking care of a small child and their bedtime. Sometimes, the atmosphere has to be just right; the same goes for you.

Practice your balance. Your brain communicates with your body through many avenues, balance being one of them. Balance on one foot for 30 seconds each once a day (or more). To challenge yourself, stand on a soft surface or use a wobbleboard. Activities like snowboarding, skateboarding, yoga, bike riding, or anything that requires balance are excellent ways to maintain good balance and an optimum brain/body connection.

Maintain good posture. When you consciously decide to pay attention to your posture, you extend the spine and elevate your mood. Have you ever noticed how good a long stretch in the morning feels? When you wake up and extend your arms over your head and lean back, you stimulate your brain function. Work some of these same stretches into your day and feel the benefits.

Use your non-dominant hand. Completing regular activities with your non-dominant hand will feel strange at first. However, the more you practice things like brushing your teeth, opening a car door, using the TV remote, or eating with your non-dominant hand – they will become easier over time. The result? Activating the pathways on the opposite side of your brain stimulates overall brain function.

Remaining healthy does not have to be complicated. Chiropractic care is not isolated to adjustments concerning injuries. Chiropractic care is meant to be as preventative as possible. A healthy body equals a healthy brain and vice-versa.

Tech Neck – How Your Chiropractor Can Help

Tech neck is a condition that arises when one spends too much time on a computer, cell phone, or tablet. It is both painful and persistent. As a Chiropractor I will help you discover ergonomic methods to prevent discomfort while aiding you with adjustments and stretches to alleviate existing pain or discomfort.

What Exactly Is Tech Neck?

Tech neck occurs when the neck muscles work too hard when looking down at a device, slumped over a keyboard, or staring at a computer screen. This term is related to the pain when the neck muscles become overworked and sore from this constant bending motion.

Have you ever spent an extended period of time working on the computer or from your phone and had the sudden urge to stand up tall, push your shoulders back, and massage your neck? The tightness, soreness, and dull ache have begun to set in. This need to align your neck and upper back is due to the strain your body is experiencing.

The good news is that I can help you alleviate the discomfort caused by tech neck.

How Can Chiropractic Help?

Chiropractors specializes in the structure of your spine and neck, which means they are skilled in handling all your musculoskeletal concerns. Once I have completed an assessment, an individualized treatment plan will be initiated, including stretches, light exercise, and non-invasive adjustments. The goal is to work your spine and neck back into alignment to alleviate the stress and pain. The adjustments should increase your range of motion, and all of that stiffness will allow for more comfortable periods of work and school.

A little education about proper posture and the use of ergonomic workspaces will help you return to pain-free.

Here are a few ways you can prevent tech neck: 

• Invest in a new ergonomically correct office chair and desk. While phones are the ultimate culprit for tech neck, sitting at a desk where your screen is too low or in an ergonomically incorrect position can have a similar effect. Your computer screen should remain at eye level while your back and neck remain straight.
• Get a chair with a headrest. Chairs with headrests will help you maintain proper posture and prevent tech neck. This will help hold the back of your head up and keep you in the appropriate position during the day.
• Raise and position your phone screen higher. This will prevent you from bending your neck and sloping your head forward.
• Get Up and Move. If you work at a desk job where you need to sit and stare at a screen all day—one of the best things you can do is to get up and start walking around. This will help get your blood circulating and help give your neck a break. 
• Exercise. Ensure you get at least 30 minutes of exercise daily to help strengthen and loosen up those neck and upper back muscles. The more active you can be, the better.

Prevention Is The Key

Like most other ailments you will experience concerning your musculoskeletal system in your lifetime, using preventative measures will always be a better option than arriving at our office reactively. Some treatments can take weeks or months of consistent effort to find relief, but preventing them in the first place should be the priority. 

Lastly, if you have recently begun working from home more, returned to school, or are spending increasingly more time on your electronic devices, it’s a good idea to book a consult with us for prevention advice.

Tips for Maintaining Spinal Health Between Chiropractic Visits

Getting older is a privilege, but it doesn’t mean we must be okay with declining bodies. As we age, the impact of all the wear and tear we’ve put on our spines throughout our lifetimes can dramatically affect our mobility.

Although our spines are naturally affected by years of living, there are steps that we can take to ease the damage so we have comfort and great mobility well into our later years. Aging doesn’t have to be something we fear; rather, it is a right we all have to live out our lives with as much movement and excitement as we have always had.

Here are five tips that can help you to maintain a strong spine:

Stay hydrated. This is one of the easiest ways to ensure flexibility and strong discs. Our bodies need water to function, including our spine, spinal cord, discs, ligaments, and muscles. Dehydration directly dries out the discs in your spine, which, over time, can lead to back pain, stiffness, and brittle discs.

Avoid prolonged sitting. This can compress the discs in your lower back and contribute to poor posture, leading to stiffness, pain, or long-term spinal issues. 

To maintain a healthy spine, stand up and stretch every 30 minutes to relieve pressure on your spine and improve circulation. Regular movement reduces muscle tension, aids in back pain prevention, and prevents the negative effects of a sedentary lifestyle.

To remain consistent, you can use tools like phone alarms, fitness trackers, or other mobility apps to encourage you to build healthy daily habits.

Maintain a strong core. Of the many muscles in your back that support your spine, the deep core muscles do much of the heavy lifting. These muscles include the deep and superficial abdominal muscles, the back muscles, the buttocks, and the pelvic floor region. Strengthening the core and lower back will enhance correct posture, balance, and stability and reduce the risk of common issues like chronic back pain or herniated/bulging discs.

Daily stretches. Incorporating stretching into your daily routine can be one of the best things you can do for yourself. Stretching will significantly improve your blood flow, help maintain optimal mobility, and reduce muscle stiffness. Productive stretching includes your lower back, hips, hamstrings, abdomen, and upper back. Supporting the alignment of the pelvis and spine while maintaining loose hips will allow you to remain more agile over time.

Daily walks. Low-impact activities like walking are the best daily choice when it comes to long-term spine health and mobility. As long as you pay special attention to your posture, incorporating short walking breaks regularly will help to improve bone strength, increase circulation, relieve tension, and promote overall well-being.

Having a Chiropractor on your healthcare team is essential to your wellness, but what you do between those visits is what really matters. This is and always will be a team effort.

Be sure to reach out to us. It’s never too late or too early to learn how to care for your spinal health.

Sitting Is The New Smoking

It seems like gone are the days where physical activity wasn’t an option. We would walk to our destinations, work shorter days, and spend more time outside on the weekends. This has impacted our cardiovascular health and metabolisms, much like taking up smoking could have. 

The increase in workloads, or having multiple jobs has created a more sedentary lifestyle for North Americans. We have less time for preparing meals, so we order take out more. And we have less time for physical activity because we are spending more time in front of computers.

Our Overall Health is Declining

This has resulted in the declining health and increase in pain and discomfort in our bodies. On average, sitting now takes up at least 50% of an adults waking hours – which has now been statistically proven to equal the impact on our hearts as smoking would. And unfortunately, this is expected to increase.

Prolonged sitting has other effects on our bodies as well. Being sedentary can tamper with blood glucose levels, metabolism, and can increase the chance of developing type 2 diabetes. The good news is that even just breaking up prolonged periods of sitting with short walks and stretches can reduce your risk of developing heart disease, stroke, or diabetes. 

What’s better is adding at least 30 minutes of moderate intensity aerobic activity, 5 days a week. Breaking this down into shorter increments like 2 – 15 minute brisk walks a day (to and from work, getting on/off the bus further down the street, or walking to the grocery store) can make this seem more doable!

Tips to Get You Started

Breaking up your time sitting can feel like an arduous task, so here are a few practical tips to help you get moving:

1. Walk during your lunch break. Winters can make this difficult at times, but all the other days we aren’t experiencing inclement weather are good days to get out and walk. Whether you’re walking to your favourite lunch spot, or going for a walk at lunch, invite your coworkers to join you and before you know it, it will become a routine you look forward to.
2. Create a schedule. The truth is, some of us require a schedule to make things happen. Programming a walk or physical activity into your day will help you turn fitness into a daily activity.
3. Park further away from the entrance than you usually would. Whether it’s at work or while you’re running errands, choosing a parking spot further than what you’re accustomed to will force you to take those extra steps. And every step matters.

Small Changes are Big Changes

Small changes can make a big difference, especially when you are living a sedentary lifestyle. Ideally, physical activity can and will become a part of your regular routine. There you physical you get, the better you’ll feel, and hopefully this will ignite the motivation for more. 

If you are living more sedentary lifestyle out of the necessity to work, you have to make time to counteract the negative effects this will have on your health.

Would you suddenly take up smoking tomorrow? If your answer is “no”, then the desire to prevent cardiovascular disease and diabetes needs to become a part of your daily routine. 

Let’s Get Started

If you are struggling with where to begin, speak with us about the best first steps to take for your individual health. Adjustments will help reduce pain, inflammation, and tights muscles and joints – but we have so much more to offer than this. Let’s talk and get the wheels in your head and your heart turning!

I Was Told I Have a Herniated Disc, Now What?

The good news is that as a Chiropractor, we can assess and often treat a bulging or herniated disc safely. Chiropractors are known for their specialty in improving spinal health.

What is a Disc?

A disc is an intervertebral disc that lies between each vertebra of the spine. It acts as a “shock absorber” and a “shock distributor,” allowing for flexibility in your spine. These discs have a tough outer layer and a gelatin-like center.

When there is a defect or crack in the disc’s outer layer, the gelatin-like substance that creates the cushion for your vertebrae leaks out. This is referred to as a bulging, herniated, or ruptured disc. The degeneration of the disc can be gradual or sudden, depending on the cause.

The causes can range from accidents to obesity to poor posture. Whatever the reason, we can all agree that the pain that results from a herniated disc can be excruciating at its worst and hugely inconvenient at best.

Suppose you’ve been diagnosed with a bulging, herniated, or ruptured disc. In that case, you probably feel relief that you have a diagnosis – the first step in recovery. 

What’s Next?

We will assess the severity of your injury, complete a thorough chiropractic history and a physical exam, and perform neurological and orthopedic tests to determine the best course of action. 

We may order an X-ray (or other diagnostic tests) to examine what’s happening and ensure the properly treatment.

In a nutshell, we will assess the health and structure of your entire spine, as damage in one section of your spine can lead to pain in a completely different part of your body. The type of injury you have, along with the location, will determine the best type of care required.

What if I’m Not a Good Candidate for Chiropractic Care?

The truth is, not everyone is – and there are various reasons for this. However, some more immediate conditions will require a surgeon. If you lose control of your bladder or bowels, you will likely be referred to a neurologist or neurosurgeon. In addition, if there is a considerable decrease in strength, sensation, or mobility, a neurologist must assess it.

Treatment

To treat a herniated disc, we will develop a treatment plan that will include spinal adjustments. Your treatment plan will specifically address your pain, expected activity level, and what is best for you. Wherever your course of treatment takes you, living with the pain of a herniated disc can be almost unbearable at times. The most critical piece of information you can have is to choose a course of treatment and remain committed to it.

Avoid Fall Related Injuries: Chiropractic Tips for Safe Raking and Yard Work

Every year, Chiropractors experience an influx of patients who have injured themselves while completing their annual fall yard cleanup. Raking leaves, pruning trees, cleaning gutters, and general lifting and bending can create a perfect environment for back injuries, strains, sprains, or falls. Using leaf blowers, ladders, rakes, and carrying heavy bags requires a thoughtful plan to prevent injuries. And you know, as Chiropractors, we like to focus on prevention!

Preparation through this short list can help you make preventative choices. However, I encourage you to see us before you begin any heavy end-of-season yard work to develop a plan best suited to you.

1. Stretch. What is a list from a chiropractor without starting with a light stretch? Remaining agile is always your first line of defense. Stretch your shoulders, back, wrists, and neck briefly. These areas are the most susceptible to yard work-related injuries.
2. Hydrate. As the weather becomes cooler compared to a scorching summer, you may not feel the same need to stay hydrated. Hydrating will prevent dizziness and help your joints and muscles remain malleable while working.
3. Dress for the occasion. Fall weather is unpredictable, so check the weather report before planning your tasks. Wear comfortable clothing that you won’t overheat in. Light layers work best, and ensuring long sleeves and pants will help protect you from bugs/ticks. Closed-toed shoes are a must (for obvious reasons) and work/garden gloves protect your hands.
4. Do you have protective gear? Sunscreen is item number one on this list; too many people lose sight of UV rays as the weather changes. Glasses or goggles, depending on what tasks you are taking care of, along with back, knee, or wrist braces, are helpful. And don’t forget the earplugs if you are using blowers or chainsaws.
5. Posture and ergonomics. Good posture often begins in the store when you are purchasing your equipment. Choose shovels, rakes, blowers, etc., that are comfortable for you. Be mindful of your posture, and avoid hunching over or lifting by bending your waist. Always lift at the knees, using the strongest parts of your legs to lift items. Ensure you are using both sides of your body equally if you can; this can help prevent extra soreness or overworking muscles on one side.
6. Use caution when using a ladder. If using a ladder to remove leaves and debris from your gutters, make sure it’s sturdy with no loose hinges or screws. Be sure to place it on a firm, level surface, and ensure it is fully open and locked. Wear shoes with nonslip soles when climbing, and ask someone to hold the ladder in place if you can. Always face toward the ladder when climbing and descending, and never sit or stand above the level indicated by the manufacturer.

When You’re Finished

When your yard work is complete, call us for an appointment. Year-round maintenance applies to your body as well!

Can Chiropractic Care Help With a Concussion? Here’s What You Need to Know

A sudden bump or blow to the head can easily cause a concussion. A concussion is something we commonly hear about in sports. However, a concussion may commonly be caused by mild car accidents, falls while doing everyday tasks, or if you work in an environment that exposes you to the possibility of violent experiences, like in policing, firefighting, or corrections.

When you suffer a head injury, it can lead to injuries that occur at a cellular level. With that being said, concussions can be severe and cause long-lasting or permanent damage. 

Symptoms of a Concussion

A concussion can be mild or severe. However, concussions all have overarching themes or symptoms that include: 

• Blurry vision
• Headaches
• Confusion
• Dizziness
• Vomiting
• Memory loss
• Slurred speech
• Tinnitus
• Sleep issues
• Poor concentration
• Poor taste or smell
• Extreme fatigue
• Irritability
• Depression
• Mood swings
• Light sensitivity

People who suffer from concussions may not realize that many of these symptoms may show up hours, days, or even weeks later. Physical symptoms often arise sooner than cognitive symptoms and are easier to recognize immediately. Post-concussion symptoms can last indefinitely; they can fade and reappear, and they can cause a considerable amount of disruption to your life. 

The Most Important Step in Concussion Care

The most crucial step is to seek medical care immediately. Symptoms that include temporary loss of consciousness, uneven pupils, seizures, intense headaches, or repeated vomiting require urgent medical attention. Once this is established, longer-term outpatient care can take place. 

What Can a Chiropractor Do?

As a Chiropractor, we can further treat all the secondary concerns. Any dysfunction in the musculoskeletal or nervous systems can be addressed with adjustments. 

The medical team will diagnose and ensure further catastrophic damage is not done while prescribing medications for pain and inflammation. We will address the root cause of pain and inflammation while relieving possible spinal cord or vertebrae dysfunctions. It is common for a concussion to create spinal misalignments.

Treating this aspect of your injury is a critical step toward your recovery. 

The Next Step is Helping Yourself Heal

There are three components to healing a concussion at home. These include:

• Rest. Your body requires rest; any added stress will impede your healing process.
• Time. After the immediate medical needs are addressed, many of your symptoms may resolve. Although there is no cure for a concussion, your medical team, including us, can help your body function and heal optimally.
• Be gentle with yourself. Patience will give your body and mind a break, precisely what you need to heal.

A concussion is not just a sports-related injury, and it can have severe consequences that should be taken seriously.

If you suspect you have a concussion, please ensure that you advocate for the best medical care and call us for help in healing. Traumatic brain injuries are treatable, and with adequate care, you can make a full recovery. You and your brain deserve it.

6 Ways to Give Your Summer Activities Your Best Effort

The longer days and sunshine makes everyone want to spend more time outdoors, feel productive, get into the garden, and hit the golf course with friends. There is something very “freeing” about the warmer months and long stretches of sunshine; however, with our dramatically changing seasons, it is essential to actively care for our bodies in relation to our activity levels. 

What does this mean? 

It means there are a few steps, albeit some measures should be adhered to year-round, that will ensure we are doing our best to remain healthy and injury free so we can optimize our very short summers!

The summer months and activities will bring joy if we remain hydrated, limber, and aware of our limits. Here are a few ways to ensure we can give our summer activities our best effort:

1. Get enough sleep. This is a given, and this applies all year. The longer days outdoors, swimming, biking, golfing, camping, walking, running, or riding, provide us with what we need to optimize our sleep. The one thing that can compromise this is choosing to stay awake later when we know we have an early morning start. Being intentional about the time you allot to rest, then fall asleep and remain asleep makes a difference. Having your alarm startle you out of a deep sleep every morning can leave you feeling more tired as the day progresses. Sleep hygiene matters, so ensure you set aside the time your body needs to rest completely. And, if naps are your friend, they are a great way to slip in some extra rest mid-day. 
2. Eat well. Take advantage of BBQ season with extra grilled vegetables, salads, grilled fruit, and grilled meats. Nothing says summer like grilled salmon or steaks (or whatever your go-to is!), a side of grilled vegetables/corn, and great company. Keeping meals light will help with better sleep, increase your energy throughout the day, and allow you to keep your body moving without feeling sluggish. 
3. Stretch every day. Stretching in the morning and light stretches before and after activities will prevent injuries. Whether it is a walk, a swim, a game of golf, or a splash pad with children, ensuring your muscles are stretched will allow you to enjoy your summer activities. A good morning stretch is a great practice all year. 
4. Laugh. Spending time with loved ones or people whose company we enjoy lightens our mood, helps us sleep better, and can keep our mood elevated. We feel better when we are with others who lift our spirits. Have lunch with a colleague, spend your evening having fun with family, meet a friend for a walk; but whatever you do, find the light in situations and laugh a lot.
5. Sun protection. Nothing ruins a day/week like a sunburn. The pain, sleeplessness, and increased risks associated with sunburns make the work that goes into prevention worth it. If you are outdoors in the sun, especially mid-day sun, plan to wear and reapply sunscreen. Seek shade when you can, bring a sun umbrella to the beach, and try to avoid the sun between 11 am and 2 pm. 
6. Limit alcohol consumption and remain hydrated. Alcohol is dehydrating; it is also easy to have a few more alcoholic drinks in the warm weather. Make sure you know ahead of sporting events, camping, or cottaging how many drinks your limit will be. Ensure you are replenishing fluids with water and electrolytes to avoid dehydration. Consuming too many alcoholic beverages can also increase your risk of injuries, so remain aware of your activities, limits, and surroundings to ensure the best possible experiences!

Living your cleanest, healthiest life requires intention and planning until habits form. The summer months are an exciting time for many of us. Summers come and go quickly, so planning your summer activities accordingly can help you to enjoy the warmth and sun.

Hip Pain

Hip pain is a common reason patients reach out to us. Hip pain can be characterized as pain in the front of the hip, the sides, and even in the back in what can feel like the buttocks. We will want to identify the source of the pain as this will determine how much pain you are experiencing. In most cases, there are more than one single cause of hip pain. 

Causes of Hip Pain

Some typical causes of hip pain are:

• Overuse or muscle strain – If you are physically active or athletic, this is a common problem. Putting your body through the same movements for long periods can cause muscles in the hip to become bruised or torn.
• Osteoarthritis – This is a degenerative process of the cartilage around your joints, often the result of normal wear and tear.
• Bursitis – A fluid-filled sac called the bursa surrounds your joints. It helps to reduce friction and cushion the joint, but when it becomes inflamed it results in bursitis.
• Transient osteoporosis – This is a reversible but painful condition that impacts some pregnant women and middle-aged men.

Medication Free Pain Relief

Many individuals will resort to pain medication for prolonged periods of time as a means to tolerate the pain they are experiencing. The goal of Chiropractic is to help you to alleviate this pain without the use of medication. Chiropractic care often does not encourage invasive procedures, but rather will lead you to a natural path to healing. 

This is not to say that other more invasive treatments may not eventually be necessary, but we will help you to lessen the symptoms and reduce the underlying problem. Some ways we do this are:

• Spinal adjustments – The goal of spinal adjustments is to eliminate or reduce spinal misalignments that could be the source of your hip pain or making it worse.
• Exercise and stretches – We can offer you a personalized exercise and stretching program to help increase the range of motion of your hips and strengthen your surrounding hip muscles, both of which can help to speed healing.
• Nutrition – Nutrition is a big part of overall health, and we can offer nutritional advice that can help you eat healthier. Maintaining a healthy weight and consuming foods that are anti-inflammatory can certainly speed up your recovery process.
• Lifestyle adjustments – If you are participating in a behavior that may be the cause of your hip pain, we can help you to identify it in order to offer real solutions to help you change this behavior, resulting in pain free activities.

If you are experiencing hip pain, this does not have to be an invitation to limited movement and pain medication for weeks, or even months. Give us a call to explore the ways we can help you relieve the pain while making healthier lifestyle choices.

Summer Health Guide

The summer sun certainly has everyone outdoors more, but enjoying the fresh air and increased temperatures requires habits promoting optimal health and well-being. The delicate balance of work and play during the summer can improve your mood, focus, productivity, and overall fitness.

Before you get out the beach towels and sunglasses, here are some tips to ensure your health is at the forefront of your summer habits:

1. Stay Hydrated: Be sure to reach for water before you feel parched. Keep your water bottle handy (and full) so you can easily reach for it. Can’t stress it enough, but drinking enough water is one of the most important things you can do to optimize your wellness. So please, don’t skip this step.
2. Snack Smart: Summer is the time to take advantage of homegrown produce. Please pay attention to when your favourite fruits and vegetables are at their best, and enjoy! In addition, protein-packed snacks are high value because they will give you the energy you need while ensuring you stay full longer.
3. Get Outdoors: Take advantage of the longer, warmer days by having breaks and meals outside. Being outside in the fresh air is a great way to recharge, and if you have the opportunity – short outdoor naps are incredibly refreshing. Being close to a lake or any water is a bonus!
4. Stay Active: Consider walking or biking to work. Park farther away from the entrance of the mall or grocery store. Go for walks, or plan some hikes with friends. Spend time swimming, gardening, or picking up an outdoor sport like pickleball or tennis. Increased daily physical activity will keep your body strong, make your sleep more peaceful, and improve your mood. Also, remember stretching!
5. Unwind and Enjoy the Warmer Months: Summer feels like the shortest Canadian season. We squeeze in as many outdoor activities as possible, making summers hectic. Remember to slow down and take the time to enjoy the long sunny days and warm evenings. Mindfulness and gratitude are a must all year.

By not compromising your wellness during these sunny months, you’re soaking up much more than just the sun. Remember, small, consistent actions can significantly improve your overall well-being.

Focusing on chiropractic care is vital during the summer because you are moving more, so we should be extra diligent about it.

Moving our bodies differently, like bending while gardening or sitting in one position for too long during a long road trip can lead to sore muscles, misalignment, and joint pain. So, whatever you do, keep in touch, and let’s work together to maintain a healthy body and enjoy the beautiful weather.

Summer is here briefly; don’t spend it indoors with injuries.

What Chiropractic Thinks About Cycling

Whether you are an avid cyclist or enjoy a recreational bike ride with your friends or family, cycling is an excellent form of exercise. However, any form of cycling leaves you prone to injury. All forms of biking are not without the risk of injury – whether it’s from a fall, overused joints or muscles, improper balance, or poor posture habits. Cycling, like all forms of exercise, the physical stress can take a toll on ligaments, tendons, nerves, muscles, and joints. The crucial part here is that your spine is the part of your body that requires the most attention because all other cycling movements radiate from your core and spine, causing misalignment.

What is The Solution?

This is where Chiropractic comes in to help with preventative and reactive measures to existing injuries.

Chiropractic can help the most common cycling injuries, like:

• Wrist/Hand/Forearm: This includes numbness and pain, elbow dislocation, lateral epicondylitis (tennis elbow), ulnar neuropathy, Carpal Tunnel Syndrome, and Cyclist’s Palsy.
  Shoulder: This includes AC joint sprains and clavicle fractures.
• Back/Neck: This includes tightness in the neck and lower back pain, as well as piriformis syndrome, when the piriformis muscle cramps and presses on the sciatic nerve, causing buttock pain or sciatica.
• Knee/Leg: This includes Cyclist’s Knee (patellofemoral syndrome), patella and quadriceps tendonitis, medial plica syndrome, and iliotibial band friction, which affects the kneecaps or outer knees. It also includes Achilles tendonitis and thigh and hip flexor strain.
• Foot: This includes numbness and tingling, plantar fasciitis in the heel, and arch pain.
  Muscles: Muscle pain includes soreness that lasts and goes away in 24 hours and delayed onset muscle soreness (DOMS) that lasts longer than 24 hours.

The truth is that all forms of activity come with long lists of potential injuries. Cycling also has a long list of significant effects on the body. Cyclists have reported improved overall cardio, range of motion, heart rate variability, muscle strength, and athletic ability. Essentially, people report becoming stronger and faster with ease.

Preventative Care

The best preventative work comes when you include a chiropractic care in your regimen. Regular chiropractic care can prevent many injuries due to falls or improper technique.

Here are some tips to help prevent some of these injuries:

• Always stretch before a ride.
• Adjust your seat height so it’s not too high or too low.
• Knees should be aligned with your feet at 90 degrees when riding.
• Make sure your bike fits you correctly. Everyone has a different arm length, leg size, and posture; try out several bikes of various sizes to determine which frame size and other features are a good fit.
• Avoid hunching your shoulders.
• Use the pedal stroke completely to avoid pointed toes and tired and cramped calves.
• Adjust your handle grip frequently.
• Don’t constantly tilt your head to one side.
• Stay hydrated.
• Stay warm in cold weather and cool in warm weather.

Cycling is an activity that can (and should) be enjoyed by the whole family. With the changing seasons, it’s something we can look forward to, and it often brings a refreshing start to spring after some long winter months.

Including chiropractic care in your cycling routine and ensuring you have correctly fitted safety gear is the most essential part of this journey, aside from the fun you will have!

Can Chiropractic Address Muscle Tension?

What Causes Muscle Tension?

There are several causes of muscle tension. Acute cases are often the result of recent injuries. Longer-lasting muscle tension can be caused by repetitive activities like sports, unusual sleep positions, lack of sleep, emotional stress, unhealed past injuries, and desk work. We all know how being too sedentary can have poor physical outcomes.

Additionally, muscle tension is generally tied to poor posture and a misaligned spine. This is where your chiropractic health care team comes together to help correct the misalignment and posture concerns. In theory, improving your posture can sound straightforward. However, old habits and poor muscle development require more than just thought to be corrected.

How Chiropractic Will Help

We will assess and ask questions about your habits, rest and wake patterns, and activity levels. Then, if needed, a Chiropractic adjustment can be made to correct vertebrae movement in your spine. The goal of the adjustment is to restore the proper alignment of your spine while instigating the nerve impulses that will allow your muscles to relax.

Muscles are attached to bone and tendons, which means when the spine is misaligned, the tendons pull on muscles, causing tension.

The Chiropractic Adjustments are Not Just for Spinal Health

Adjustments can help with many causes of muscle pain and tension. Chiropractors work in a way that addresses body function, alleviating the cause of the discomfort you are experiencing.

Alternatively, tight muscles or spasms can cause misalignment in the bones and vertebrae, which can cause or exacerbate misalignment. Treating the tension is the catalyst for long-term healing and improvement.

Regardless of the Cause, We Can Help

There is no right or wrong answer to muscle tension regarding care delivery. Massage, physiotherapy, and chiropractic care complement each other regarding uncovering methods to treat and prevent injuries, muscle tension, and other issues related to a misaligned spine.

Your physiotherapist may recommend chiropractic care, we may recommend massage, and your RMT may recommend physiotherapy and chiropractic care. The general rule is that we work together as a team to ensure the best circle of care for your circumstances and your family.

It’s Always Best to be Proactive

Making Chiropractic Care a part of your primary routine as a preventative measure is always the best course of action. Years of muscle tension can undoubtedly be prevented in many cases. Many patients seek Chiropractic Care as a means to focus on reactive care, later wishing they had discovered the benefits of Chiropractic Care earlier.

If you are not already connected to a chiropractic care team, reach out to us and schedule a Chiropractic Spinal Assessment.

Should I See a Chiropractor For a Herniated Disc?

What is a Disc?

A disc is an intervertebral disc that lays between each vertebra of the spine. It acts as a “shock absorber” and a “shock distributor” – allowing for flexibility in your spine. These discs have a tough outer layer and gelatin-like center.

When there is a defect or crack in the disc’s outer layer, the gelatin-like substance that creates the cushion for your vertebrae leaks out. This is referred to as a bulging, herniated, or ruptured disc. The degeneration of the disc can be gradual or sudden, depending on the cause.

The causes can range from accidents to obesity to poor posture. Whatever the reason, the pain that results from a herniated disc can be excruciating at its worst and hugely inconvenient at best.

What’s Next?

We will assess the severity of your injury, complete a thorough medical history and a physical exam, and perform neurological and orthopedic tests to determine the best course of action. 

We may order an x-ray (or other diagnostic tests) to get a good look at what’s happening. We will assess the health and structure of your entire spine, as damage in one section of your spine can lead to pain in a completely different part of your body.

What if I’m Not a Good Candidate for Chiropractic Care?

The truth is, not everyone is – and there are various reasons for this. But some more immediate conditions will require a surgeon. If you lose control of your bladder or bowels, you will likely be referred to a neurologist or neurosurgeon. In addition, if there is a considerable decrease in strength, sensation, or mobility – being assessed by a neurology specialist is required. 

However, if you are a candidate for Chiropractic care, we will be able to provide you with various treatment options to address your pain and symptoms. 

Treatment

To treat a herniated disc, we will will develop a treatment plan that will include spinal adjustments, exercise and more. If needed, we will recommend seeing a pain medicine specialist and/or physiotherapist.

Wherever your course of treatment takes you, living with the pain of a herniated disc can be almost unbearable at times. The most critical piece of information you can have is to choose a course of treatment and remain committed to it.

If you believe you have a herniated disc call us today and schedule a Chiropractic Spinal Assessment.