July 8, 2026
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The importance of your back and ankles

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A Pain In the Back

Are you one of millions of people around the world that suffer from back pain?

It’s more common than you might think.

Estimates say that up to 80% of the population will suffer from back pain at some point during their lifetime.

Back pain can come on suddenly, or it can build up over time until it becomes unbearable.  The discomfort can occur from something simple, such as bending down to pick up an object off the floor. Or it may have cumulative effects, like from a car accident where the pain has simply continued to increase over the years since.

Acute, Chronic, or In Between?

Your symptoms can be described based on the amount of time that you have had them.

Acute pain has been present for 6 weeks or less. It can also be used to describe pain that comes on quite suddenly.

Subacute describes pain that lasts for more than six weeks, but no longer than 3 months.

Chronic pain is a persistent form of discomfort just doesn’t seem to respond to anything. It lasts for more than 3 months with little or no improvement over time. Since the majority of cases of back pain recur, most can be referred to as chronic.

How the Pain Sets In

As is the case with any health-related condition, it’s important to understand the cause behind your back pain. Some of the most common include:

  • Strain. Overuse or improper movement can strain the muscles or ligaments in your back.
  • Disc problems. The vertebra of your spine are cushioned buy the discs that are located in between. The soft material can rupture or bulge, pressing on a nerve. 
  • Arthritis.  though you may at first associate arthritis  with the hands, it can happen in your back, too.
  • Osteoporosis. Just like any other bones in the body, the  spinal bones can become brittle.

 What You Can Do About Back Pain

Sometimes, you can notice a pretty big difference in your pain just from giving yourself a break. Refrain from any strenuous activities that may oplace further strain on your back. Prioritize getting proper sleep each night. Resting for a few weeks may give you more relief than you think. In many cases, however, you can benefit from taking further measures to beat your back pain.

Each year, between $6-12 billion is spent on low back pain care. Back pain results  in missed working days, and takes a significant toll on your personal life, too. It is of vital importance that you focus on your recovery if you suffer from back pain.

If you have never been to a Chiropractor, it may be time to consider what Chiropractic can do to help your back pain. In numerous studies performed all over the globe, Chiropractic has been shown to be highly effective in many types of musculoskeletal conditions, including back pain. Give us a call to schedule a full evaluation that pinpoints the exact cause of your pain.

 

The Many Types of Ankle Pain

Have you ever stepped on an uneven surface and had your ankle twist? A strain or sprain can be painful and leave you with long-lasting problems. Perhaps you’ve even suffered the misfortune of a broken ankle bone, which can affect any of the three bones that make up the ankle: the tibia, fibula and talus.

If you have struggled with ankle-related problems before, you’ve likely felt frustrated with how long they can take to resolve. Many people who have had an issue with their ankle find that episodes of pain continue to recur.

Here are some of the most common sources of ankle pain: 

  • Sprained ankle. Your ligaments can become stretched and torn. These ligaments hold the ankle bones together. You may experience bruising, swelling and pain as a result. 
  • Rheumatoid arthritis. This condition occurs when your immune system attacks your joints, which may cause pain in your ankles. 
  • Osteoarthritis. When the cartilage at the end of a bone wears off, the bones rub on each other, leading to pain. 
  • Flat feet. There is an arch between your heel and the ball of the foot. When you stand, a hollow area should be created. If not, it is referred to as flat feet. Flat feet can be inherited, or may be a result of injury. If flat feet cause your ankles to go out of line with your knees, pain and swelling will occur. 
  • Fractured ankle. If any of the three bones that make up your ankle break or crack. If you have a break in the ankle, you will know due to the high level of pain and swelling. It’s essential to seek emergency treatment in such a case. 
  • Achilles tendinitis. Your Achilles tendon connects your heel to your calf muscles. If this tendon is strained, it can cause tiny tears. The back of your ankle will feel tender, swollen or warm.
  • Bursitis. There are bursa, which are fluid-filled sacs, between the tendons and bones in the ankle. They may become inflamed due to overuse, improper footwear, or arthritis. 
  • Infection. Be sure to look out for fever, swollen, warm or red areas and general signs of sickness. If these accompany your ankle pain, you may have an infection that requires immediate attention. 
  • Chronic lateral ankle pain. This is a category all its own because of the many causes. It may be the result of a past sprain if the ligament remains weak. There are several possible reasons behind this type of pain, and the proper treatment will depend on which yours is.

How to Relieve Your Pain

The treatment that is right for your particular ankle pain will depend on what the cause of it is. There is some general advice, however, that can be followed for an acute form of injury that can be treated at home with RICE: 

Rest
Ice
Compression
Elevation

If you are unsure of where to turn, consider visiting us. We are trained in human anatomy and have a keen understanding of body biomechanics – including your ankles. If Chiropractic is not appropriate for your particular concerns, you’ll be informed immediately so that you can find the right place for you. 

June 8, 2026
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The importance of feet and being creative

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Why Your Feet Matter (More Than You Might Think!)

It’s tough to juggle it all in this day and age. Thinking about your health isn’t always the first thing on your mind. Your feet are, literally, the furthest in your body from your mind! But that doesn’t mean they don’t affect your health.

In fact, the feet contain nearly a fourth of your body’s total number of bones. There are twenty muscles in each foot, giving you the ability to walk, run, or complete your daily activities. Those muscles are surrounded by bones and ligaments that give the foot its structure.

Since the feet are complex, they’re prone to many different problems. The most common include

  • Achilles tendonitis/tear. Your Achilles tendon is the largest tendon in your body. It connects the calf muscles to the heel bones. Since it runs down the back of your ankle, it’s used a ton, which can lead to inflammation. Achilles tendonitis or tears are common when inflammation occurs repeatedly, building up damage over time. It may also happen as the result of an acute injury. 
  • Ankle sprain. Ligaments keep your ankle joint from moving too much to either side. When a ligament is stretched or torn, it’s referred to as a sprain. Most sprains aren’t serious, but if the pain or swelling doesn’t go away, you’ll want to see a professional. You may experience repeated sprains after your first due to weakness. 
  • Stress fractures. Since the feet are prone to receiving so much force from meeting the ground, the bones can become fractured. This microscopic form of damage can accumulate over time or from a sudden change in physical activity. 
  • Ankle fractures. Just like the foot, the ankle can be fractured. The difference is, however, that it isn’t a small stress fracture like the ones that happen in the foot. Ankle fractures are a serious injury, and can even result in a bone protruding from the skin. 
  • Plantar fasciitis. This is a common form of injury, happening to nearly two million people each year. There is  band of tissue in the arch of the foot called the fascia. When inflamed, it causes sharp pain in the heel.

What You Can Do About Foot Injuries

If you’re an active person, you are more likely to have a foot or ankle injury, which is important to consider. Foot problems can occur, however, to non-athletes, too. There are a few tips to follow to ensure that you avoid foot-related injuries: 

  1. Get properly fitted shoes. If your shoes don’t fit you right, they will cause you problems. This particularly goes for high heels or shoes that are too narrow. 
  2. Elevate your feet. When you get home, take a load off – put your feet up and relax! 
  3. Stretch it out. Before you engage in activities that may be tough on your feet, be sure you stretch, which warms up your muscles and reduces your chance of injury. 
  4. Look into shoe inserts. Orthotics can be custom-made to suit your feet, giving you the extra support you need. 
  5. Visit us for a Chiropractic assessment. We are trained to evaluate the joints of your body and can determine if you’ll benefit from having an chiropractic adjustment. 

The Link Between Creativity and Your Mental Health

When you think of creativity, what comes to mind? Is it sculpting, painting, pottery? Sure, those are all forms of creativity, but if you’re one of the people who think “I’m just not creative,” you may be wrong.

There are tons of creative behaviours you can engage in, from adult coloring books to gardening and cooking, journaling and singing. Don’t limit yourself to the bigger, more well-known forms of artistry.

So, why be creative? Creativity allows you to express yourself without using words while focusing your attention in a way similar to how meditation works. It’s been shown to improve your mental and physical health.

The Benefits of Practicing Creativity

Studies have shown some far-reaching benefits of creativity, such as

  1. A higher level of happiness. When you get absorbed in a project, you get into what is called flow. You lose all sense of time in the task at hand. When you are creative, the brain is flooded with dopamine, your feel-good hormone.  
  2. Decreases the effects of dementia. Research shows that being engaged in creativity is an effective treatment for dementia. Patients were able to sharpen their senses and regain some of their personalities. 
  3. Diminishes anxiety, depression, and stress – plus, it processes traumatic experiences. Creativity in various forms can help you manage your negative emotions or express an experience you haven’t been able to put into words. 
  4. Boosts your immunity. If you write daily, studies show that you will have a stronger immune system. Similarly, listening to music can rejuvenate your immune function! 
  5. Improves cognitive function. In particular, playing an instrument means that you may have better connectivity between your left brain and right brain, which means better cognitive function.

Get Lost In Your Art

Writing, drawing, painting, trying new recipes – there are so many ways you can be creative.  When you create, you are allowing your thoughts to get into a flow. Rather than dwelling on any thoughts or categorizing them as negative or positive, you can simply let them be thoughts that float by, similar to clouds in the sky. Over time, your brain can be altered for the better, just like it is in meditation.

The idea of flow means that while you’re engaged in creativity, the outside world ceases to exist for a time. You can forget about internal and external chaos alike.

Researchers at Harvard University found that meditation can change the grey matter of your brain and provide energy for your neurons. These changes may lead to improved memory and mood, as well as reduce your stress.

If you’re feeling like your mental or physical health needs an upgrade, there is plenty of options for you within creative practices. Consider a form of exercise, which can also help you get into the flow. Or find an activity you used to love but haven’t gotten to do lately, and make some time for it. Turn a chore, like gardening, into an activity that you can enjoy by planting your favourite flowers or changing up your yard.

There are plenty of ways to be creative. Think about all the things you love to do and get out there to try out some new hobbies!

May 5, 2026
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The connection between stress and pain, and time to get a little sunshine.

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The Connection Between Stress and Pain

Most people have reconciled themselves to the fact that life will never be free of stress. It’s a part of our daily lives whether or not we wish it was present. It’s not all the time, however, that stress piles up and results in serious problems. 

Stress affects your body in many different ways. But have you ever connected it to pain you might be feeling? There are several ways that stress may cause you to feel discomfort, such as 

  • Muscle aches and pains. Have you noticed that stress can cause your muscles to tense up? Over time, that means soreness that can appear nearly anywhere in the body. You might experience it most often in the back, neck or shoulders. 
  • Jaw, ear and head pain. People often clench their jaw or grind their teeth when they’re feeling stressed. And most aren’t even aware that they’re doing it! The result can be a tight, sore or achy feeling around the jaw and head areas. 
  • Headaches. Research shows that greater levels of stress means more days a headache is experienced. Of course, there are many triggers for headaches, but the number of studies connecting it to stress make it tough to discount the connection between the two. 
  • Stomach pain. Stress may also cause symptoms in the gastrointestinal system including nausea, heartburn, diarrhea, constipation and general abdominal pain. Many people are used to these types of symptoms, but that doesn’t make them normal! 

Which Came First – the Chicken or Egg? 

Because stress is so ever-present, people might have trouble figuring out which came first, their pain or the stress they’re feeling. But when it continues to build up, symptoms become unbearable. 

Why do some people end up with high pain levels from stress, while others seem to take it in stride? We’re all built differently. The same stressor might feel heavy to one, while another doesn’t even register it as a blip on their internal radar. 

When stress is continuously high, however, is when the real issues will start to crop up in your body. Chronic pain has been linked to higher cortisol levels, with cortisol being commonly known as the “stress hormone.”  

Consider, too, that living with chronic pain is no simple feat. Many who experience it may find themselves riddled with anxiety or fighting with depression, which can lead to a vicious cycle of feeding into habits like isolation or lack of movement that will contribute to pain levels. 

What Can You Do? 

If you feel that your stress levels have become unmanageable, it’s important that you speak to a health professional. Discuss your concerns and the toll they’ve been taking on you. When it comes to dealing with the aches and pains of life, keep in mind that we are trained in treating arthritis, neck pain, back pain, headaches, injuries and more. If you want to live free from discomfort and be able to complete all your daily activities with a greater level of ease, call us and schedule an appointment.

 

What Sunlight Can Do For Your Health

Have you started to notice more days of sunlight moving in? It’s the time of year when we can enjoy soaking up more rays than the chilly winter season brought and start to think about spending more time outside. The sun is essential for life. It helps plants, trees and crops grow, keeps us warm and even provides solar energy.

But when you think about the sun, does your mind go to the damage it can do? In recent years, much talk about sunlight has been focused on skin cancer. Too much can certainly be a cause for concern! But in small amounts, getting out into the sun can have many advantages.

Most vitamins, humans can get through food or supplements. Vitamin D, however, is produced as a reaction when we’re exposed to sunlight. So what are the benefits of sun exposure? 

  1. Improved sleep. Not getting the rest you need? Time to head outside. Research shows that getting an hour of natural light in the morning will help you sleep better at night. According to one study, “When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night.”
  2. Reduced stress. When you’re outside in the sun, your body will get natural help in regulating melatonin, which may also reduce your stress level. Consider, too, that if you’re outside, you’re likely getting some exercise, which is a bonus in lowering stress levels. 
  3. Better bone health. Vitamin D is essential to healthy bones. Why? Because Vitamin D will assist your body in maintaining calcium and prevent brittle bones. Calcium can’t be absorbed without this essential vitamin. 
  4. Greater immunity. Don’t want to get sick? Consider getting out in the sun. With consistent sunlight exposure, you’ll get the Vitamin D that is critical to immune system health. And a more robust immune system means less risk of infections and illness. 
  5. Boosted mental health. Exposure to the sun can increase your body’s serotonin level. Serotonin has the power to improve your mood while helping you remain calm and feel more focused. 
  6. A longer life. One study that involved about 30,000 Swedish women who had active sun exposure habits found they had a higher life expectancy than those who avoided the sun. Plus, they had a lower risk of cardiovascular disease and death. 

The Consequences of Not Getting Enough Sun

If you don’t get the Vitamin D your body needs, there are serious effects. Children can develop rickets, and more severe cases can mean joint deformity, bone pain, muscle weakness and abnormal growth patterns. In adults, the consequences may not be quite as obvious and can include fatigue, bone pain, and weakness or aches in the muscles. It may even cause changes in mood or feelings of depression.

So, how much is enough? 

It depends on the shade of your skin, whether you wear sunscreen and other factors, but it’s estimated that your body needs somewhere between 5-30 minutes in the sun each day.

April 8, 2026
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I Have a Herniated Disc! Now What? 

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I Have a Herniated Disc! Now What? 

A herniated disc is one of those health conditions that most people have heard of, but few very know what it means. With any luck, you’ll never need to experience it firsthand! But it’s important to understand what a herniated disc is, what the symptoms are, and what you can do if this often-difficult disc issue ever strikes.

As you may already know, your spine is made up of different segments called vertebrae. Each vertebra is cushioned by a spinal disc. When these discs are healthy, they’re like shock absorbers for the spine. These discs are what keep your spine flexible and mobile as it should be.

In some cases, however, a disc may become damaged. A herniated disc is one that has bulged or even broken open. It’s also commonly referred to as a slipped disc or a ruptured disc.

Why Do Our Discs Get Damaged?

There are plenty of reasons you could end up with a herniated disc. Our spines, though meant to take wear and tear, can end up with too much of it over time. The most typical cause of a herniated disc is that wear and tear, which occurs over time. The discs of our back should remain flexible and hydrated, but they can lose fluid and become less flexible.

The outer layer of the disc, once it loses some of that hydration, can get small cracks or tears. The disc itself can slip through those, making the disc bulge or break open.

Wear and tear isn’t, however, the only cause of a herniated disc. It can also be the result of an injury. It could be something like lifting a heavy object or even a simple sneeze! That’s just one of many reasons to take it incredibly seriously when you have back pain, particularly if it turns chronic.

It’s of the utmost importance to remember proper lifting techniques, to take it slow, and to ensure there is never more pressure than necessary on your back. When performing repetitive activities, be sure to reduce the stress on your spine as much as you possibly can. 

The Signs of a Herniated Disc

It’s important to know that one of the symptoms that you may have a herniated disc is: nothing! That’s right; there may be no pain involved that would make you realize an issue is present. It’s only if the herniated disc presses on a nerve that you’ll experience discomfort. If that occurs, you may notice 

  • Pain down the leg
  • Tingling or numbness in one leg
  • Weakness in the leg
  • Severe muscle spasm and pain

What to Do to Get Help

If you experience pain that doesn’t go away in a short time period, it’s time to get help. Give us a call as quickly as possible. There are several avenues of treatment for a herniated disc. An adjustment can reduce the pressure on your spine, relieving your pain and get you back on the path to living your life! 

 

How to Use the Power of Positivity In Your Life

For decades now, we’ve been hearing all about the power of positivity. There are bestselling books, online articles, and podcasts that are all about being more positive. So what’s behind this phenomenon, and how can it be of benefit to you?

Often, people think that positive thinking means they ignore the less pleasant situations in life. In actuality, it just means that you see those times of unpleasantness in more positive, productive ways. You think the best is going to happen, and you’re able to see silver linings. Getting there, however, takes work.

Research shows overwhelmingly that thinking positive and being optimistic has incredible effects on your health and well-being. These may include 

  • Increased life span
  • Lower depression rates
  • Lower levels of pain
  • Greater physical and psychological well-being
  • Improved cardiovascular health 
  • Reduced risk of cancer, respiratory illness, and infections
  • Better ability to cope with stress and hardship

From the list above, you can see how beneficial positive thinking would be. But how do you get started, if you’re not already feeling very optimistic? 

The Daily Life Habits You Need

Your first step is to identify when these behaviors are occurring. Then, you need to focus on how to shift this negativity into positivity. Remember, this is a process that will take time and practice. Creating new habits does not occur overnight! 

Here are some steps you can take toward being the best version of you: 

  1. Identify which areas you need to make changes in. You may think negatively about your your job duties or a relationship with someone in your life. Focus first on one area rather than feeling pulled in so many directions. Consider some positive ways to manage the stress in this particular area of your life. 
  2. Check your thinking. During the day, have regular intervals where you assess your thoughts. Are they mainly negative? Look for a positive spin you can put on them. To remember that you need to evaluate your thoughts regularly, consider setting a phone alarm. 
  3. Remember the power of humor. Laugh, smile, and look for the humor, even in your typical, everyday activities. During difficult times, this can carry you through. Not feeling it? Fake it until you make it. You may find your pretend smile becomes genuine more quickly than you thought possible 
  4. Consider other aspects of your lifestyle. If you want your mind to be healthy, your body has to get there first. Eat the right foods that support your well-being. Move your body regularly. Get ample amounts of sleep. Manage your stress levels. 
  5. Have the right people around. You want to surround yourself with supportive people who you can turn to for good advice and positive feedback. Negative people can often increase your stress levels, which is the last thing you need when you’re trying to make positive life changes. 

Remember, you are your own worst critic! But by drowning out the negativity with positivity, you will start defaulting to the positive self-talk. 

 

March 14, 2026
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All about your knees and nerve system

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Your Complete Guide to Knee Pain

No matter how many candles there were on your last birthday cake, you may find yourself suffering from a condition that can be difficult to resolve: knee pain. Knee pain can affect people of all ages and in any stage of life. Our knees endure a great deal of stress each and every day. You need them to take on daily activities like walking, lifting, and kneeling. If you are experiencing knee pain, it’s natural that you’d start feeling pretty limited in your life!

To understand what’s behind knee pain, it’s important to grasp the anatomy of the knee. There are five separate components:

  1. Bone. The tibia (shin bone), femur (thigh bone), and patella (kneecap) form the knee.
  2. Cartilage. The ends of each bone are covered by cartilage that functions as a protective layer and shock absorber.
  3. Muscles. Two muscle groups support the knee: the quadriceps at the front of the thigh, and the hamstring, at the back.
  4. Tendons. Muscles are connected to bones through tendons.
  5. Ligaments. Ligaments connect bones to one another. They have different functions in the knee, like limiting movement and protecting the joints.

The Most Common Types of Knee Pain

Though common, it’s important to know that knee pain isn’t normal. Any type of knee pain has a specific cause. It may be due to an injury, overuse, or a specific health condition. The causes that strike most often include:

  • Injury. These include ACL tears, fractures, torn meniscus, bursitis, and tendinitis.
  • Mechanical issues. Iliotibial band syndrome, dislocated kneecap, and pain in the hip or foot can all lead to knee pain.
  • Arthritis. There isn’t just one single type of arthritis; instead, there are hundreds. These include osteoarthritis, rheumatoid arthritis, and gout.

The Risk Factors Involved In Knee Pain

Have you ever noticed that some people seem to simply be more susceptible to health challenges than others? You may have more risk factors than others. Those involved with having knee pain include excess weight, lack of strength or flexibility in the muscles, playing sports, working a manual labor job, and having had a previous injury. If you have injured your knee once, you must be extremely careful in the future, as you are more susceptible to have a subsequent injury.

Do not wait to get attention until your knee pain is so bad that you can hardly stand it. Instead, seek help the moment that you noticed the pain isn’t going away. Those some forms of knee pain may go away with simple self-care measures, others will require the attention of a professional. If your knee pain is chronic and accompanied by swelling, redness, tenderness, or fever, be sure to contact us for an assessment.

If you are not in any emergency situation, remember we have the training and expertise to care for your entire body. Chiropactors are well-versed in the anatomy of the knee, and may be able to provide you with the conservative care you need to get relief.

 

Your Incredible Nervous System

Have you ever stopped to think about how amazing the human body is? Without having to give it any instructions, it knows you need to breathe. That your heart beats. That your legs help you walk without having to give any thought.

Every single one of these functions – and all the rest that happen without you having to help the process along, like digestion, or vision – are all thanks to your nervous system. This complex network of cells and nerves carries messages from the brain out to every part of the body, all the way down to your toes.

If you think it, say it, or feel it, the nervous system is involved. As you can guess, the nervous system affects every aspect of your health. That includes your movement, thoughts, senses, sleep, stress response, and all bodily processes. Your nerves receive information from the world around you. Then, the nerves interpret that information and control your response.

Think of the nervous system like a giant information highway that runs across your entire body. 

What Happens When a Nerve Is Injured? 

There are thousands of conditions that can affect your nerves, and in turn, your overall health. If a nerve is damaged in some way, it will have trouble functioning as a part of the information highway of the body. A nerve injury can cause symptoms like numbness, pain, or the sensation of pins and needles. You might not even be able to fully move the affected area. 

Some common causes of nerve damage are

  • Infection, cancer, or autoimmune disease. These conditions cause issues in the nervous system. For example, a diabetic may experience neuropathy, which is tingling or pain in the legs and feet. 
  • Stroke. If a blood vessel in the brain is blocked or bursts, the part of the brain that isn’t getting blood will die. And then, it won’t be able to send messages to the nerves. 
  • Accidental injury. A motor vehicle accident can cause a nerve to be crushed, stretched, or even cut, damaging a nerve anywhere in the body. 
  • Pressure. This is a common form of a nerve issue, occurring when a nerve is pinched or compressed. It may happen from overuse, a structural problem, or something more serious, like a tumor. 
  • Toxins. Exposure to toxic substances like poison or illegal drugs will cause nerve damage. 
  • Aging. As you get older, the signaling process of the nervous system may not occur as quickly as it once did. Your reflexes can slow down, or you may feel weaker than you used to. 

What’s the Chiropractic Connection? 

Anyone with concerns about nerve problems or the health of their nervous system may do well to consult with a Chiropractor. Why?

Chiropractors are experts in the spine, muscles, and the nervous system! If a neuromusculoskeletal condition is present, we can provide an effective treatment that may manage the symptoms you have. We are qualified to treat the joints, muscles, bones, and soft tissues that keep you going every day. The benefits you may be able to look forward to include the alleviation of pain, the promotion of health, and a fantastic improvement to your quality of life! 

 

February 9, 2026
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Muscle Imbalances Causing Your Problems and All About The Mediterranean Diet

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Are Muscle Imbalances Causing Your Problems?

Muscles, joints, tendons, ligaments and other connective tissue are all what make up the human body. When there is dysfunction in one, it can cause a range of issues that may show up elsewhere. You’d be hard-pressed to find a person who hasn’t fought off some form of acute or chronic pain during their lifetime.

Though sometimes the culprit can be obvious, like sitting for too much of the day, others can be a little difficult to pinpoint. One aspect to consider? Muscular imbalances.

For the body to function optimally, the muscles must have balanced length and strength. It can become particularly tough to find this as we get older. As children, most of us were running, jumping, and playing for a good part of the day. As adults, however, we’re far more sedentary, sitting for most of our waking hours.

As a result, one side of the body can feel tighter than another. You may have noticed one side of your neck is more prone to aching, or one side of your low back seems to be more painful than the other. It may be due to an imbalance from simple daily activities such as picking up a child or grandchild, sitting in front of a computer or bringing grocery bags into the house. 

How It Occurs

Each joint in your body is surrounded by muscles. The muscles work with the joint to create movement. If one part of the muscle is overused, it becomes tighter, while the muscles on the other side get weak from not being used as heavily.

When a muscle imbalance happens, it means you’re more likely to injure yourself. The imbalance affects the position of the joint when it’s in a resting state or when in motion. The instability can damage not just joints and muscles, but ligaments, tendons, bones and connective tissue. The result? Limited mobility, pain and an imbalanced appearance. 

Six Steps to Improve Muscle Balance

  1. Watch out for repetitive motions. Since this is a major cause of muscle imbalance, start thinking of ways to switch up routines – for example, switch up your workout routine by finding another set of exercises that targets the same area. 
  2. Don’t sit for too long. Even if your job involves long hours parked in front of a monitor, get up to refill your water glass, to stretch your shoulders or to have a chat with a colleague to give your body a break. 
  3. Think about your driving position. When people drive, they tend to keep a leg bent or slouch. Keep a neutral position, and be sure to take frequent stops if you’re on a longer drive. 
  4. Check your seated posture. When you do need to sit, make sure you’re balancing each side of your body and not overusing one. Make sure your shoulders and upper back aren’t slouching towards your monitor, which causes your upper back to lengthen. Core exercises can be a huge help with staying balanced while seated. 
  5. Talk to us. That’s right – we are very knowledgeable in all joints and muscles of the body, and can give you appropriate advice on muscle imbalances, as well as giving you a thorough evaluation to try to pinpoint the cause of your problems. 

 

All About The Mediterranean Diet

For decades, people from all over the globe have been chasing after the right diet – the perfect foods that will set them up for the best possible health. 

If you’re looking around for how to eat, there’s no shortage of information. In fact, there’s usually a little too much out there to be able to sort through the conflicting information or fat diets. 

The Mayo Clinic touts the Mediterranean diet as a heart-healthy eating plan. The World Health Organization says it’s a healthy and sustainable way to eat.  So, what’s the Mediterranean diet all about?

How It All Started

The buzz about the Mediterranean diet began back in the 1960s. It was noticed that the Mediterranean countries like Greece and Italy had far fewer deaths due to heart disease than in the rest of Europe and North America.

Further studies showed that eating in this manner seemed to be associated with a reduced risk of cardiovascular disease. Subsequent research focused on a link between a Mediterranean diet and Parkinson’s disease or Alzheimer’s. More research, however, is needed on these topics. 

It’s Not a Diet!

Though it’s often referred to as the Mediterranean diet, it’s not about restricting your food intake. Rather, it’s about a certain way of eating. It features foods native to the Mediterranean area including nuts, olive oil, whole grains, vegetables, fish, fruits, and beans.

These foods are all rich in fiber, healthy fats, and Omega-3 fatty acids.

With the Mediterranean diet, 35-40% of calories come directly from fats. These fats include olive oil, fish oil, flaxseed oil, almonds, walnuts, and hazelnuts.

Give It a Try

If you’re interested in going Mediterranean, there are some changes you can implement into your diet: 

  • Vary your fruit and vegetables. Go for different ones each day, such as lentils, beans, chickpeas, eggplant, spinach, blueberries, tomatoes, broccoli, grapes, figs, and peppers. Experiment to find out what you like! 
  • Eat whole grains. Stick to brown rice, oats, and whole wheat bread, pasta or couscous. Stay away from refined grains such as white bread. 
  • Choose healthy fats. Olive oil is a great staple, but don’t forget about nuts and nut oil, either. 
  • Limit unhealthy fats. Avoid palm oil, butter, and coconut oil, which are rich in saturated fats. Limit fats from animal products like meat and dairy. 
  • Eat vegetarian. A meal doesn’t have to involve meat, but can be centered around beans, lentils, vegetables, or whole grains.
  • Include fish. At least two times a week, eat herring, tuna, mackerel, lake trout, salmon, or sardines. 
  • Moderate your dairy, poultry, and egg intake. These foods are okay to include sometimes, but when possible, go for low-fat products. 
  • Reduce your red meat. If you’re going to eat red meat, have it just a few times a month. And try for smaller amounts when you have red meat. 
  • Cut back on sweets. Whether for a dessert or snack, make sure you only have sweet things a couple of times a week. 

If you’re interested in starting to eat Mediterranean-style, but it seems difficult, start slowly. Pick a couple of items from the list above and implement them into your daily life, building up to more as you become comfortable and adapt your lifestyle to your new way of eating!

Let us know how it goes. We are excited to see the healthy changes happening in you!

 

January 6, 2026
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How to Lift Without Getting Hurt and What Is Keto?

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Happy 2026!

Remember we are here to ensure you are as healthy as possible for 2026! Let’s make 2026 your best year yet, and here are some tips. Especially the information about Keto diets. This time of the year we get a lot of questions about diets.

How to Lift Without Getting Hurt

It’s happened to nearly all of us: you bend down to pick something up or carry a heavy load – and something seems to suddenly “snap.” Before you know it, you’re on the ground and in serious pain. What just happened? 

It can result from the simplest of actions. But suddenly you’re immobilized, and the slightest movement produces agony. If this happens to you, you will want to call us right away!

Learn What You Can Do

When you don’t lift objects in an optimal manner, it can affect your muscles, joints, discs, and ligaments.

To avoid becoming a statistic, it’s important you know how to lift. Here are a few easy guidelines to follow: 

  1. Think carefully. Before lifting, consider what the load is and how to do it properly. Will you need help? How far do you need to take it, and is there any equipment available that can assist you? 
  2. Clear the area. Remove any clutter around that you could potentially trip on. Make note of any surfaces that aren’t completely flat, so that you know what to look out for. 
  3. Stand with feet shoulder-width apart. Then squat down, bending only your hips and knees. If need be, put one knee on the floor, with the other bent at a right angle. Slowly lift by straightening out your knees, then hips. 
  4. Consider your posture. While lifting and carrying, look straight ahead. Your back should be straight, chest out, and shoulders back. That will mean your upper back area is straight, while the lower back has a slight arch. 
  5. Avoid twisting. Keep your core muscles tight. If you turn, do so by pivoting your feet, not by twisting your back. 
  6. Hold the load close. Keep your load close to your waist, which will reduce the pressure placed on your back. Hugging the load close will also ensure you have a good, tight grip, and aren’t likely to drop it. 
  7. Carefully set down your load. Just like when you lifted, lower your hips and bend at the knee, careful not to let your back take on the weight. 

Know Your Limits!

Take help when it is offered or ask for help when it’s available. If you don’t think you can easily manage carrying the load, do not try to lift it. There’s a tremendous difference between being ABLE to lift a heavy load and being able to SAFELY lift a heavy load – don’t be afraid to accept some help. And if injury does occur, be sure to call us right away!

 

What Is Keto?

This time of the year, there is a lot of information about diets, and you’ve likely heard plenty about “keto.” This term is a shortening of “ketogenic,” which is a style of eating that has become popular in recent years.

Whether or not a keto-diet is right for you, here’s some great information about it.

Back in 1920, the ketogenic diet was first in use – to treat epilepsy in children. Today, however, it’s become more known as a way to lose weight. 

How to Eat Keto

The main tenet of keto involves depriving the body of carbohydrate sources it can use as energy. When this occurs, the body has no carbohydrates to burn up, and it converts fat to what are called “ketone bodies.” These ketone bodies reduce the feeling of hunger, which may produce weight loss. This rapid weight loss, however, is mainly due to a loss of water stored in the body.

The typical keto diet includes

  • 5% of calories from carbs
  • 25% of calories from protein
  • 70% of calories from fat

The mainstays of the keto diet include eggs, fish, full-fat plain yogurt, cheese, nuts, poultry, meat, coconut oil, olive oil, avocado, and low-carb veggies like kale, spinach, and lettuce. 

Foods to avoid on keto include bread, potatoes, lentils, beans, peas, cereals, sweets like cookies and pastries, and fruits or vegetables that are higher in sugar, such as beets, corn, apples, oranges, and carrots.

Eating a ketogenic diet requires quite a shift in the diet that most people currently have. If you’re considering eating in this manner, be sure to consult a medical provider to check whether it’s appropriate for you. Then, you may want to begin with taking all non-keto foods out from your fridge and pantry, and finding a list of keto foods to shop for on your next grocery trip. 

What the Research Says

There have been numerous studies on the keto diet and its effectiveness for various purposes. Research is lacking, however, on long-term safety as well as effectiveness. Keto has been found to provide short-term weight loss.

Many athletes and active people eat in this style because it allows their body to burn more fat during low-intensity and moderate-intensity exercise. Others, however, feel carbohydrates are a key brain and nervous system fuel, making them a good fuel source for varying levels of exercise.

You should know that there are side effects to keto that people report. Eating in this high-fat, low-fiber manner can result in nutritional deficiencies that produce rashes, cramps, and constipation. A higher fat consumption can cause digestive problems for many, as well.

One of the most important facets of changing your diet to consider is what you may be able to cut out to make a positive change. For example, whether keto or another type of diet, eating less processed, lower-sugar foods is going to be a great choice for anyone. Concentrate on filling your plate with vegetables and whole foods to make sure you’re getting the nutrition you need!

December 5, 2025
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Winter hiking and shovelling snow, done right

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Shovelling Snow Done Right

Winter is back! Now we have to hope for the best and prepare for the worst. It’s not uncommon to anticipate a light drizzling, only to wake up to inches of a beautiful white sea of snow.

Much like all other opposing facts about snow and it’s maintenance, shovelling can be a great workout – or it can cause some painful damage if it’s not done right. From head and neck injuries, to spinal issues, to injured ankles; the snow can be just as treacherous as it can be fun if it’s not done right.

Shovelling after a storm doesn’t have to leave you injured or sore, here are a few pointers to ensure you are doing your best to remain injury free this winter:

Warm Up a Little: Like with any form of activity, you don’t want to start with cold, tight muscles. Have a stretch before going outside, go for a little walk before shovelling. It may tack on a few minutes to your activity but it will be worth preventing months of recovery from an injury.

Stay Hydrated: People often don’t realize how easy it is to become dehydrated in the cold winter months. Yes, sweating in the sun can quickly lead to dehydration. But the cold winter air can be very dry, and although you aren’t sweating as much as you would in the sun, you’ll still sweat and require refuelling your water supply.

Wear Layers: It’s one thing to go from the car to your front door in the cold air, it’s another to be outside for an extended period of time. Wearing layers can help your muscles to remain warm, and they can be easily removed if you start to overheat.

Wear Proper Footwear: Boots or shoes with solid treads will help reduce the chances of you slipping or falling.

Use a Lightweight Shovel: It’s easy to think a bigger shovel will cover more ground, thus making shovelling a faster process. But a bigger shovel just means more weight will be added. Shovelling (or pushing) smaller/lighter amounts of snow will reduce your chances of injury. And yes, there are ergonomically correct shovels you could purchase that have a curved handle to make the process easier on your body.

And when it comes down to it, posture is everything. The same rules apply for shovelling snow as does any heavy lifting. Bend at the knees, keep your back straight, and use your arms, knees and legs to do the actual lifting motion. Avoid twisting or turning when moving snow, and it’s always a good rule of thumb to push the snow rather than the “lift and throw”.

Have Fun and Be Safe!

Now that you’ve got all the tips and tricks, go out there and enjoy our winter safely. And if you happen to develop soreness or pain after a session of shovelling, make sure you visit us for ways to remain pain and injury free.

 

Winter Hike Safety

During the frigid winter months, people generally fall into two categories: People who avoid being outdoors at all costs and people who don’t let the cold stop them from spending time outdoors. For those of you who enjoy the cold, crisp air and beautiful snowy landscapes, this is for you. And, if you are not outdoorsy in the winter, this may inspire you to give a winter hike a chance.

Hiking is one of those outdoor activities that can be easy or strenuous. Either way, being comfortably outdoors and moving your body is good for you. The fresh air, sounds of nature, hills, rivers, and indirect sunlight are all great for your body and mind. To optimize this experience, you must be prepared and safe in order for the hike to be enjoyable.

Here are some tips for a safe and enjoyable hike:

Stretch your muscles. Make sure you stretch your muscles before you begin your hike. Preventing strains, sprains, and overworking cold muscles is the best way to avoid injuries!

Wear appropriate clothing. Hiking in the winter requires layers for warmth and moisture absorption. Your layers should be cotton instead of synthetic materials, as cotton remains breathable even when it is sweaty. You’ll also need slip-proof boots or spikes you can add to your boots to prevent slipping on ice, warm socks, mittens, a scarf, a hood or a hat, sunglasses, and sunscreen.

Footwear for hiking. Your winter hiking boots are different from your summer or fall hiking boots. In the winter, your boots should have an extra lining for warmth and an additional grip for anti-slippage. Slip-on ice grippers are popular as they can be attached to your boots to prevent falls and injuries. Walking poles can help you maintain your balance for extra slippery or hilly hikes.

Hike with a partner or in a group. Hiking in the winter can pose some added risks that are not present in less inclement weather. Having a partner or a group that can enjoy the surroundings with you and provides assistance if you slip and injure yourself is the best way to remain safe. Hikes are enjoyable, and the added safety of having friends around is a great choice.

Be aware of the potential for changing weather. The weather can change very quickly in the winter. Before you head out, check your weather app or the local forecast for signs of imminent snowfalls or ice storms. Light flurries can be a beautiful addition to every hike. Still, heavy snow can significantly reduce visibility and cover up footprints making you harder to find if you become lost.

Be aware of the time. In the winter, the days are much shorter, which means you may find it more challenging to find your way back earlier in the day. In addition, the temperature can drop significantly in the dark. It’s best to plan your hike with enough time to return to your car or cabin before nightfall.

With any outdoor activity, there is a chance of injury. However, there is a greater chance of improved mood, mobility, and strength. Remember to consult us about ensuring your spine and back are ready for that winter hike.

November 10, 2025
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Time to stand and ways to stay flexible during winter

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What We Really Think About Standing Desks

It’s no secret that sitting for hours a day is not what our bodies are designed to do. I share endless information about the power of movement, posture and chiropractic care. I mean, I see people daily in relation to back pain and the truth is, much of this pain is caused by sitting too much!

Is Standing Everything We Think it is?

Sitting is not great for your mental wellness, it contributes to heart disease, strokes, diabetes, some cancers, obesity, and so many other issues. But how good is standing for your body?

If you do invest in a standing desk, you will feel some fatigue as you get used to it. However, the pain and stiffness experienced by sitting for too long is the alternative. Ultimately, having an active lifestyle is exactly what we need, but standing at your desk while you work can alleviate the discomfort you would experience while sitting. When you stand to work on a computer, you are more likely to have good posture which will put your spine at ease. 

How You Stand Matters

Learning how to stand at your desk with correct posture can take some time, but once your shoulders are back, hips pulled in, and your knees are aligned under your pelvis, you may wonder how you didn’t invest in a standing desk earlier.

Some other important tips to ensuring you have proper posture while you work are: 

  • Ensuring your screen is at eye level. If you are having to hunch over or lean your neck down to see your monitor, you can develop ‘tech neck’. Tech neck is very challenging to reverse, so prevention is a major key here. 
  • Have an ergonomic chair. The times you will want to take a break and sit matter. Again, ergonomics are paramount, and reducing slouching or leaning can reduce back aches and pain. Investing in a chair that can be used for a standing and a sitting desk is the best use of space. 
  • Move around. Just like with sitting, you should be moving around at least every 30 minutes. Do a lap around your desk or office, grab a glass of water, use the washroom, stretch and get back to work!
  • Practice good posture. Make sure your shoulders don’t slouch, elongate your neck and remember your back should be in a straight line position. 

Remember Us!

If a standing desk is on your list of purchases because you have been experiencing pain aches and pain, let us know. A new desk/chair is a part of your treatment plan, and it’s important to have all of the information available to your Chiropractic team. The addition of a standing desk may not magically make all of your spine and adjustment needs disappear immediately, so making adjustments to your entire plan could be exactly what you need to find relief. 

So, what do I really think about standing desks? I think they are a great tool if they are used properly. Now that many people are spending more time in front of a computer than ever before, preventative tools are going to be what saves people from long term injury or chronic pain.

It’s how you use these tools, and how you combine them with regular treatments that will make all the difference.

 

How We Can Help You to Prepare For Winter

The temperature is dropping, and the damp, chilly weather can mean various things to our bodies. For many, the excitement of winter activities like ice skating and tobogganing begin. For others, there are winter fairs and markets. Some prepare for the holidays and spend time indoors with loved ones and warm blankets. Whatever your winter activity or inactivity consists of, there is also a reason to ensure you continue to have regular visits with us. 

Here are a few reasons you should not skip your Chiropractic Care in the winter: 

Cold Weather & Joint Pain

Stiffness, achy joints, and soreness increase in cold weather. The combination of stiff muscles due to extreme temperatures, changes in barometric pressure, and flu season can cause your joints to become inflamed and more painful than usual. The fluid that helps our joints remain lubricated can be affected by cold temperatures, which is why your chiropractor can become the most valuable player in your healthcare team over the winter months. Your chiropractor’s work will help loosen up the fluid in your joints so they can flow more freely. Not only that, but reminders about how to safely keep yourself warm, along with natural ways to keep your immune system functioning optimally, will all create a system for your body that will allow you to enjoy the winter months pain-free. 

Lower Temperatures Cause Many to Be Sedentary

Hibernating is for the bears, not people. It does us a disservice to be ultra-active in the warm months only to undo our fitness all winter. It can be harder to muster up the motivation to get out and exercise. Putting on weight can add extra stress to your joints and can lead to difficulties in repairing injuries that can happen when the snow and ice take over. Regular adjustments can help you to remain limber, and your chiropractor can help you stay on top of your physical fitness. Whether it’s accountability or new ways to move your body indoors, visiting us in preparation for the winter months will always benefit your overall health. 

Whatever You do, Don’t Wait for an Injury

Ultimately, the goal should be regular chiropractic visits as a part of your everyday health routine. Being proactive with your health will always be the best course of action. Preventative health care will save you money and time away from work and family and improve your quality of life. Preventative care in place of waiting for an injury is the best health care. We are here to help you with this every step of the way.

A Better Way to Enjoy Winter

You don’t have to love winter, and you don’t even have to like winter, but we want you to have the tools to be safe and healthy. Whatever your winter activities consist of, even if it’s binge-watching television, we want you to be comfortable and pain-free. Finding ways to fit physical fitness into your days is essential, and so is finding ways to prevent injuries if you’re an active winter person. Adjustments (and lots of water) will keep your joints lubricated and keep your immune system functioning. More than anything, they’ll keep you in alignment so you don’t develop pesky injuries that can compromise your ability to choose how active you will be!

If Chiropractic care isn’t a regular component of your care, ensure you reach out to us for an assessment.

October 8, 2025
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On Pins and Needles and Secrets to Better Sleep

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On Pins and Needles

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

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

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

  • Prickling or tingling
  • Numbness
  • Burning
  • Itching

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

When It Becomes More Serious

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

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

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

Why It Happens

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

The Other Causes of Paresthesia

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

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

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

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

 

Better Sleep for a Healthier You

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

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

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

Plenty Is Happening Behind the Scenes

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

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

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

The Frightening Effects of Sleep Deprivation

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

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

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

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

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

Get the Rest You Need

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

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