Health Blog

 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.

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.