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How Massage Therapy Helps Boost Performance and Prevent Injury

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man riding bike on a path through the woods

As the warmer spring weather enters the forecast, Canadians are heading outside for some fresh air and outdoor activity.

Whether your activity of choice is gardening, golfing, running or biking, there’s a good chance you’ll fail to prepare your body properly for the additional exertion and need some form of rehabilitation. Before you reach for the pill bottle for a quick and temporary fix, consider how massage therapy can help you to stay active and healthy, while improving your athletic performance.

Used regularly by professional athletes, massage is one of the most effective forms of injury rehabilitation therapy for speeding up the healing process and preventing re-injury. Regular massage therapy treatments reduce the risk of soft-tissue injury and recovery time, helping you maintain flexibility and optimal range of motion.

Boost Your Body’s Own Healing Process

For the weekend athlete, regular massage therapy treatments help boost the body’s healing process, allowing it to break down adhesions and scar tissue. Massage also helps reintroduce blood flow for improved circulation, which brings cell nutrition and oxygen to those muscle cells to revitalize and renew. If you don’t allow your body to fully heal and recover before participating in your next exercise session or sports event, the odds of suffering an injury are higher.

Massage therapy helps to relax and relieve tension in the body with a combination of hand strokes and gentle oils, explains athlete and author Brad Walker at stretchcoach.com. Some massage treatments may not have immediate health effects. These deep tissue massages release fluids and tension within deep muscles. The effects are normally delayed, but the general overall feeling is vastly improved the next day.

Other benefits include:

Massage Therapy Ajax Pickering

Improved circulation and general nutrition of muscles.
This appears to be the most valuable fitness-related benefit. Massage is accompanied or followed by an increasing interchange of substances between the blood and the tissue cells, which increases tissue metabolism. Massage maximizes the supply of nutrients and oxygen through increased blood flow, which helps the body rebuild itself.

Improved range of motion and muscle flexibility.
This results in increased power and performance, which helps you work efficiently and with proper intensity to facilitate the body’s muscle-building response.

Shortens recovery time between workouts.
Waste products such as lactic and carbonic acid build up in muscles after exercise. Increased circulation to these muscles helps to eliminate toxic debris and shorten recovery time.

Prevention/healing of injuries.
By stretching connective tissue, massage improves circulation to help prevent or break down adhesions. Massage also influences the excretion of certain fluids (nitrogen, phosphorous, sulphur) necessary for tissue repair.

Exploring Massage Techniques

Each massage type serves a specific purpose.

  • Trigger Point Therapy: A trigger point is a tight area within muscle tissue that causes pain in other parts of the body. Trigger point massage therapy is specifically designed to alleviate the source of the pain through cycles of isolated pressure and release. In this type of massage for trigger point therapy, the recipient actively participates through deep breathing as well as identifying the exact location and intensity of the discomfort.
  • Swedish Massage: Swedish massage therapy is the modality that comes to mind when most people think about massage. As the best-known type of bodywork performed today, one of the primary goals of the Swedish massage technique is to relax the entire body. This is accomplished by rubbing the muscles with long gliding strokes in the direction of blood returning to the heart. But Swedish massage therapy goes beyond relaxation. Swedish massage is exceptionally beneficial for increasing the level of oxygen in the blood, decreasing muscle toxins, improving circulation and flexibility while easing tension.
  • Deep Tissue Massage: Deep tissue massage therapy is similar to Swedish massage, but the deeper pressure is beneficial in releasing chronic muscle tension. The focus is on the deepest layers of muscle tissue, tendons and fascia (the protective layer surrounding muscles, bones and joints).
  • Sports Massage: Sports massage therapy is geared toward athletes. The particulars of sports massage techniques are specific to the athlete’s sport of choice. Focusing on areas of the body that are overused and stressed from repetitive and often aggressive movements.

Massage therapy offers a holistic approach to maintaining an active lifestyle and enhancing athletic performance. By incorporating regular treatments into your routine, you not only mitigate the risk of injury but also optimize your body’s healing potential, ensuring you stay at the top of your game.


At Pickering Village Chiropractic & Massage, our registered massage therapists employ a variety of hands-on techniques to assess and treat the soft tissues and joints of the body. If you’re looking for massage therapy in Ajax or Pickering, call our clinic at 905-427-3202 to make an appointment with Ajax massage therapists Jessica Raedisch or Rolf Castanheiro.

With notes from stretchcoach.com.

7 Reasons to Incorporate Walking Into Your Daily Routine

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At Pickering Village Chiropractic & Massage, we understand the importance of keeping your body moving!

As spine, muscle, and nervous system experts, chiropractors Dr. John Noble and Dr. Mark Fera encourage you to incorporate walking into your daily routine.

Walking isn’t just about getting from point A to point B—it’s a transformative practice with numerous health benefits that can enhance every aspect of your life.

Let’s dive into why incorporating walking into your daily routine is a game-changer:

1. Walking is good for your brain.

Walking boosts blood flow to your brain, decreasing your stress hormones and releasing endorphins. This helps improve your mood, lower your chance of depression and reduce your risk of cognitive decline.

  • Two hours of walking a week can reduce your risk of stroke by 30%.
  • A 40-minute walk three times a week protects the brain region associated with planning and memory.
  • A 30-minute walk a day can reduce symptoms of depression by 36%.

2. Walking is good for your bones, muscles and joints.

Like other weight-bearing activities, walking helps maintain bone health. Four hours of walking per week can reduce the risk of hip fractures by up to 43%.

Walking up and down hills increases the activation of the hip, knee and ankle muscles. The steeper the grade, the bigger the benefit.

Walking increases the circulation of synovial fluid around your joints, providing essential lubrication and nutrients to cartilage, the tissues that act as a cushion between your bones.

3. Walking can help you maintain a healthy weight.

Walking at least 30 minutes per day is linked to lower body weight, body fat and waist circumference. A daily one-hour walk can cut your risk of obesity in half.

4. Walking is good for your digestive tract.

By taking a walk after a meal, you help your food move your digestive system, reducing the incidence of bloating and digestive problems.

5. Walking can help manage diabetes.

Diabetes affects approximately 2.5 million Canadians, with over 200,000 cases being diagnosed every year. Researchers around the globe have all found that regular exercise, along with dietary changes, can help manage diabetes. Walking can help reduce insulin resistance, keeping blood sugar levels balanced and energy levels even.

6. Walking is good for your heart.

Studies have shown that exercise lessens your risk of developing heart disease because it helps reduce the amount of fats and cholesterol in the body (both play a role in damaging your arteries). A daily 30 to 60-minute walk increases your heart rate, improves blood flow and helps your heart pump more efficiently, reducing the risk of cardiovascular disease.

7. Walking can help you live longer.

With all these health benefits, it only makes sense that walking increases longevity. A mere 75 minutes a week of brisk walking can add almost two years to your life!

Enjoy the warmer weather and improve your overall health by making walking a part of your daily routine.

 


At Pickering Village Chiropractic and Massage, we provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.

 

Image courtesy of Canada Walks. Inspired by content from the Canadian Chiropractic Association, MyFitnessPal and Canada Walks.

Get Moving: 7 Ways Exercise Boosts Your Well-Being

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With spring just over a week away and warmer weather within sight, many of us are getting ready to hit the streets and hiking trails on a more frequent basis.

At Pickering Village Chiropractic & Massage, we know how important it is to keep your body moving! As spine, muscle, and nervous system experts, chiropractors Dr. John Noble and Dr. Mark Fera would like to share a few reasons for you to stay active:

1. Exercise helps relieve low back pain

Have you found yourself sitting more in the past year? It isn’t helping your back pain. Exercise, especially core strengthening, is very effective in improving the function of your back.

2. Exercise improves bone health

Current evidence shows that exercise can increase bone density and decrease the risk of falls and fractures in the elderly. Studies have also shown that exercise is comparable to medication in improving the day-to-day functioning of people with osteoarthritis.

3. Exercise helps prevent obesity

Obesity is often linked to many life-threatening illnesses (e.g., diabetes or high blood pressure). There is strong evidence that exercise is important for preventing weight gain, as well as keeping your weight stable after you’ve shed some pounds.

4. Exercise helps improve your mental health

Physical exercise can have a positive effect on the long-term management of psychological symptoms, including depression, anxiety, and chronic stress!

5. Exercise helps manage diabetes

Diabetes affects approximately 3 million Canadians, with over 200,000 cases being diagnosed every year. Researchers around the globe have all found that regular exercise, along with dietary changes, can help manage diabetes.

6. Exercise prevents your risk of cancer and cardiovascular disease

Cancer and heart disease are the leading causes of death in Canada. There is increasing evidence that shows exercise can help protect you from developing cancer in the colon, breast, uterus, and prostate. Studies have also shown that exercise lessens your risk of developing heart disease because it helps reduce the amount of fats and cholesterol in the body (both play a role in damaging your arteries).

7. Exercise can help improve brain health

Individuals who exercise regularly may have a decreased risk of developing dementia. It may also improve balance and function in individuals with Parkinson’s disease.

Enjoy the warmer weather and improve your overall health by making exercise a part of your daily routine.

At Pickering Village Chiropractic and Massage, we provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.

 

With content from the Canadian Chiropractic Association.

9 Tips for Lifting and Carrying Your Luggage

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silhouette of family of four looking out airport window at sunset

March is almost here and with it comes the mass exodus of families heading off to sunny destinations.

In the excitement of packing for a vacation or family visit, it’s easy to get carried away and pack more than you need into your suitcase and carry-on.

“Over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders,” says Ajax chiropractor Dr. John Noble. “The good news is that many of these injuries can be easily prevented.”

Follow these tips and help take the pain out of your next vacation:

Tips for Choosing Your Luggage

  1. When shopping for new luggage, look for a sturdy, light, high-quality and transportable piece. Avoid purchasing luggage that is too heavy or bulky when empty.
  2. Choosing a bag with wheels and a handle can go a long way to lighten your load.
  3. A good quality backpack with adjustable, padded shoulder straps and a waist strap makes an ideal carry-on because, when worn properly, backpacks can evenly distribute weight.

Tips for Packing Your Luggage

  1. Over-packing is an easy pitfall, but consider that the larger and heavier the luggage, the more susceptible a traveller is to neck, back and shoulder injuries. Try to only pack what you absolutely need.
  2. When possible, place items in a few smaller bags, instead of one large luggage piece.
  3. Ensure your carry-on luggage does not weigh more than 10 to 15 percent of your body weight.
  4. Keep the contents of any carry-on luggage to a minimum, pack heavy items at the bottom of the bag and make efficient use of the bag’s pockets.

How to Lift and Carry Your Luggage

Lifting your luggage can’t always be avoided, even if your luggage has wheels. But practising safe lifting techniques can substantially reduce your risk of injury.

  1. Move slowly and, whenever possible, break the action into smaller parts. For instance, when loading a suitcase in the trunk of a car, try lifting it first onto a chair or step stool, then lifting it into the trunk. Similarly, when placing luggage in an overhead com­partment, first lift it onto the top of the seat.
  2. When lifting your luggage, first get close to the load and stand with your feet shoulder-width apart.
  3. Bend at the knees and let your leg muscles, rather than your back, do the lifting.
  4. Hold the load close to your body.
  5. Avoid twisting. Instead, turn your feet in the direction you are headed and turn your entire body in that direction.
  6. Do not carry bulky luggage for long peri­ods of time. Make sure to check heavier items when travelling rather than carrying them for the duration of the trip.
  7. Try to carry light pieces in each hand rather than a single heavy item on one side.
  8. If using a backpack, use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement.
  9. If using a duffel or shoulder bag, switch sides often to reduce strain.

If you’re experiencing neck, shoulder or back pain, consider visiting the chiropractic and massage therapy team at Pickering Village Chiropractic & Massage. We help our patients build better pathways to overall wellness, as well as provide relief from back pain and muscle aches. Contact our clinic today at 905-427-3202.

How Chiropractic Care Can Help Treat Your Headache Pain

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Do frequent headaches disrupt your life? Managing them can be challenging, especially considering the various types and triggers they encompass.

In Canada, headaches are a prevalent issue, often posing diagnostic challenges due to their multifaceted nature. They seem to emerge unexpectedly for many individuals, regardless of the time of day.

There are many types of headaches:

Tension Headaches

The most common type of headache, the tension headache manifests as a diffuse, dull ache, often described as a tight band encircling the head. Primarily induced by stress, these headaches can typically be alleviated by stress reduction techniques, the application of cold or heat packs, and improvements in posture. Seeking conservative care, such as chiropractic interventions, can effectively mitigate symptoms and avert recurrences.

Migraine Headaches

Migraine headaches exhibit a wide spectrum of symptoms, varying from person to person. They may entail visual disturbances, nausea, sensitivity to light, and often precede with sensory warning signs (aura). Sufferers commonly find solace in lying down in a darkened room until symptoms subside. While the exact causes of migraines remain elusive, identified triggers include stress, sleep irregularities, environmental changes, and certain dietary factors. Migraines can persist for hours or even days, significantly impacting daily functioning.

Cervicogenic Headaches

As secondary headaches, cervicogenic headaches stem from referred pain originating from neck structures. Given their association with cervical spine issues, management typically involves manual therapy and prescribed home exercises targeting postural imbalances and dysfunction.

What’s Causing Your Headache?

The causes of migraines and other types of headaches are not entirely known.. Joint dysfunction, muscle tension, and poor posture frequently contribute to their onset. Additionally, fluctuations in barometric pressure accompanying abrupt weather changes are believed to trigger migraines.

Headache triggers to avoid, when possible:

  • Stress
  • Alcohol
  • Skipping meals
  • Dehydration
  • Loud, sustained noise
  • Sleep deprivation

Treatment for Headaches

Depending on the type of headache, your healthcare practitioner may recommend spinal manipulation, soft tissue therapy, home exercise, relaxation and/or nutritional counselling.

How do chiropractors help with headaches?

Chiropractors can assess, diagnose, and manage headaches. Current evidence suggests that chiropractic care, including manual therapy, can be effective in treating cervicogenic and tension headaches. Studies have also shown that chiropractic care can help decrease the intensity and frequency of migraines.

The treatment options may include:

  • Manual therapy
  • Soft tissue therapy
  • Modalities including electrical stimulation, acupuncture, and ultrasound
  • Rehabilitation
  • Lifestyle changes and education
  • Referral and co-management

It’s important to take headaches seriously.

Consider consulting a chiropractor if you often have headaches, if you frequently take a pain reliever for your headaches, if your headache pattern changes, or if your headaches are getting worse.

Seek prompt attention if your headache is sudden and severe, follows a head injury, or is accompanied by fever, stiff neck, weakness, numbness, or difficulty speaking.

If headaches have become a regular part of your life, it may be time to seek help from a qualified healthcare professional, such as your chiropractor. Like other musculoskeletal conditions, headaches can be differentiated by a comprehensive examination and strategies to relieve the pain can be identified.

To learn more about how chiropractic care can help you manage your headaches, contact the Pickering Village Chiropractic & Massage Therapy Clinic at 905-427-3202 to book a consultation with a member of our wellness team.

5 Tips for Avoiding “Text Neck”

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If you’re reading this blog post from your phone, there’s a good chance you’re engaging in a serious but harmful position referred to as “text neck.”

What is text neck?

Text neck is a repetitive stress injury to the neck caused by holding your head in a forward and downward position for extended periods of time. While in this position, excessive amounts of tension are created in the deep muscles of your neck and across the shoulders causing both acute and chronic neck pain.

What does text neck do to your body?

Text neck compresses and tightens the muscle, tendon, and ligament structures in front of the neck while lengthening the muscles, tendon, and ligament structures behind the neck. Since the human head weighs approximately 10 pounds, for every inch your head is tilted forward, the weight your neck has to carry doubles and the strain builds up.

But since ditching our devices isn’t really an option, we can make sure to exercise right and practice good habits to prevent the aches and pains associated with text neck.

Follow these simple tips to avoid the aches and pains that come with the digital age. Your back and neck will thank you.

1. Take a break

Holding up your phone or tablet for extended periods of time can strain the muscles in your shoulders, arms and fingers. Let your arms rest at your sides every so often.

2. The 20-20-20 rule

Give your eyes a break! Every 20 minutes, take 20 seconds to look about 20 feet ahead (or as far as possible).

3. Change positions

Try to avoid sitting for longer than 30 minutes at a time. Get up and walk around!

4. Aim higher

Raise your phone up closer to eye level to reduce strain on your neck. When watching lectures on your tablet or laptop, be sure to prop it up against something so your shoulders and arms can relax.

5. Stretch it out

Slowly turn your head towards your left shoulder, hold for five seconds and repeat on your right side. You can also download Straighten Up Canada! — a free app developed by Canada’s chiropractors with videos of stretches you can do to help your posture in just three minutes!

The only thing that’s more important than “perfect” posture is movement. If you still have pain and discomfort after trying these tips, visit Ajax-Pickering chiropractors Dr. John Noble or Dr. Mark Fera to develop a plan to keep you pain-free.

Did You Know?

Bending your head to look at your phone can put up to 60 pounds of pressure on your spine!

pain caused by digital devices

A 2014 study in Surgical Technology International showed that even a 15-degree head tilt adds 27 pounds of pressure. As we use our phones and laptops more and more, that stress adds up!

Take care of yourself.

If you are concerned your posture is suffering due to increased time on your phone or digital device, contact the wellness team at Pickering Village Chiropractic and Massage.

We provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.

 

With content from the Canadian Chiropractic Association.

 

Introduce Someone You Love to Chiropractic Care This February

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In celebration of Valentine’s Day, Dr. John Noble and Dr. Mark Fera offer your loved ones, family and friends a complete chiropractic consultation and examination at our expense (a $150 value).

If your friends and family are suffering from neck, shoulder or back pain, fear of the unknown may be keeping them from enjoying the benefits of chiropractic care. If you’re a patient at our clinic, you understand what’s involved in chiropractic treatment. You have also experienced the positive change these treatments have had on your health.

Booking an appointment during Sweetheart Appreciation Week is the perfect way to introduce your friends and family to chiropractic care. There’s no fee and no obligation to begin care.

Below are the answers to a few questions your friends and family may have.

What is chiropractic care?

Chiropractic care is a profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. Chiropractic care’s emphasis is on manual treatments, which include spinal adjustments and other joint and soft-tissue manipulation.

Chiropractors are spine, muscle and nervous system experts. They are specifically trained to diagnose the underlying cause and recommend treatment options to relieve pain, restore mobility and prevent reoccurrence without surgery or pharmaceuticals.

What are the benefits?

Your musculoskeletal system supports your weight, provides physical stability, enables you to move your body, and protects your vital organs.

Benefits of chiropractic care include:

  • Improved movement in your neck, shoulders, back and torso
  • Better posture
  • Relief from headaches, neck and back pain
  • Prevention of work-related muscle and joint injuries
  • Enhanced athletic performance
  • Improved flexibility
  • Relief of pregnancy-related backache
  • Correction of gait and foot problems

What can I expect from my chiropractic treatment?

Chiropractic treatments normally consist of manual therapy, including joint manipulation, mobilizations and soft tissue therapy.

  • A manipulation (commonly known as an adjustment) is a quick, small thrust to the spine or other parts of the body intended to provide immediate pain relief and mobility.
  • Mobilizations are slower, more passive movements or stretches that help relieve stiff joints.
  • Soft tissue therapy refers to a variety of different techniques focused on alleviating discomfort without causing movement.

In addition to manual therapies, Ajax chiropractors Dr. John Noble and Dr. Mark Fera are trained to recommend a course of action that includes exercise, ultrasound or laser treatments, rehabilitation, nutritional counselling and injury prevention strategies.

Whether you are suffering from a specific injury to your muscles, tendons, ligaments and nerves, or you have a chronic condition such as spinal stenosis, osteoarthritis or inflammatory arthritis, Dr. Fera and Dr. Noble can help relieve pain and restore function in the following areas of the body:

  • Head and neck
  • Shoulders
  • Mid-back
  • Low back and pelvis
  • Elbows, wrists and hands
  • Hips, knees, ankles and feet

Are chiropractic treatments safe?

It is important to keep in mind that there is a difference between something being unsafe and having potential reactions. Any therapeutic treatment from medication to manual therapy comes with potential risks.

For example, there is a concept in the pharmaceutical industry known as a risk-benefit analysis which is used to assess how much benefit a medication has compared to the potential risk. The riskier the medication, the less likely it will become mainstream. Spinal manipulations should be recommended for patients when a similar risk-benefit assessment has been conducted. This assessment on the safety of chiropractic treatments is performed via the patient intake form and physical examination.

We have reserved a limited number of appointments during Patient Appreciation Week: February 12th – 17th.

To learn more or book your appointment, contact Pickering Village Chiropractic & Massage today at 905-427-3202.

How Cold Weather Affects Our Bodies

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people walking along city sidewalk during snowstorm

We’re halfway through January and Southern Ontario is experiencing its first long stretch of really cold weather. Have you ever noticed that as the weather gets colder you experience more aches and pains and your muscles feel stiffer?

More Aches and Pains?

“Cold weather causes muscles to lose more heat and contract, causing tightness throughout the body,” says Ajax chiropractor Dr. John Noble. “Many of us actually hunch ourselves up when we are cold, making muscles tighter and less mobile.”

Colder temperatures force muscles to work much harder to complete the same tasks they complete easily in milder weather. This may result in more damage to the muscle tissue and increased soreness.

This is even more evident for workers who work outside in the winter, or individuals with certain ailments. The cold weather can increase the risk of suffering from musculoskeletal injuries and can even increase the intensity of certain musculoskeletal conditions.

How Can the Cold Weather Impact Us?

If you live with an arthritic condition you might find that your symptoms may be exacerbated by cold weather conditions, which can keep you away from doing the activities you enjoy. Conditions like rheumatoid arthritis and osteoarthritis may not react well to sudden weather or atmospheric changes, which may worsen symptoms.

Even without any specific conditions, most of us are very aware of how our bodies feel and move when we are cold – we may move more slowly when our muscles are tense and stiff. For those who work outside, be conscious of your working conditions. Feeling warm, safe and comfortable is important as heavy lifting and overexertion can increase the risk of injury in colder temperatures.

Here are a few things that can be done to prevent stiffness and musculoskeletal-related injuries during the winter months:

  • Maintain an active lifestyle – make sure you are doing some form of physical activity to exercise your muscles and joints.
  • Dress warmly – wear proper clothing to keep your body warm and protected from the cold.
  • Wear proper footwear – wear boots that are waterproof and warm, and have good threads to prevent falls.
  • Wear a warm hat – keeping your head warm reduces the amount of body heat that escapes from your head.
  • Reduce your time outdoors – Do not stay out in the cold for too long (if you work outside, move indoors during your breaks, if possible).

The winter months shouldn’t keep you from doing the things you love, or keep you indoors in pain.

Keep active and dress warmly, and you may be able to minimize the aches and pains of the season.

The wellness team at Pickering Village Chiropractic & Massage can help you manage your condition-related pain during the winter months, and help you prevent musculoskeletal conditions if you work outdoors.

We provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.

 

 

 

With content from the Canadian Chiropractic Association.

10 Ways to Maintain Your Good Health in 2024

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man sleeping in bed

Did you make any New Year’s resolutions to start 2024? As we work our way through the often long and dreary month of January, we thought it would be a good time to review some goals for the year.

Here are our top 10 chiropractor-approved resolutions to help you stay healthy for the rest of the year:

1. Get A Good Night’s Sleep

Sleep is important to overall health. Both body and mind rest and refresh while you sleep. If you have difficulty sleeping, consult your chiropractor for help and solutions. Here are some tips to help you get a good night’s rest.

2. Warm Up

Before jumping in the pool, hitting the field or picking up a golf club, take 20 minutes to warm up. Your warm-up should include deep-breathing exercises, gentle stretching and range of motion exercises to loosen and warm your muscles and joints.

3. Cool Down

Cooling down after a workout is just as important as warming up. Take 20 minutes for a brisk walk or slow jog and stretch out your muscles and joints before heading for the change room or the car.

4. Practice Perfect Posture

Good posture not only makes you look better, but it also delivers increased energy, better breathing, and improved circulation. Good posture is actually an investment in your appearance AND your health. The secret to good posture is maintaining the spine’s natural curves. If your spine is misaligned, it can result in strain and pain.

5. Choose a Good Office Chair

Do you sit most of the day? While sitting seems restful, staying in any one position for too long can cause strain and injury to your muscles, joints, tendons and ligaments.

A good office chair helps a lot. The right chair should:

  • Adjust to suit your size or task
  • Adapt to support your spine in various working positions
  • Have a backrest that supports your lower back
  • Have a front edge that curves downward to promote proper posture

One last tip: Vary your sitting positions throughout the days to prevent injury and strain.

6. Prevent Neck Pain

Your neck is part of your spine, which runs from the base of your skull to the bottom of your back. Neck pain is a common problem with many possible causes. Poor posture, hunching over a computer, arthritis, whiplash, and muscle strain from simple things like reading in bed or grinding your teeth can all trigger neck pain.

Keeping your back safe and strong also protects your neck. Here are some tips to help you prevent neck pain.

7. Manage your Headaches

Tension headaches are common but they are not well understood. Most people describe having a band of pressure around their head that can last from 30 minutes to a week. Tension headaches can be related to muscles tightening in the back of the neck and improper alignment of the joints of the spine.

Record when your headaches occur and what you were doing before they started. Try to recognize the factors that cause or aggravate your headaches. Be sure to tell your chiropractor if you’ve noticed any changes in your usual headaches, such as frequency, duration or intensity, or if your headaches begin to worry you.

8. Prevent Falls

Anyone can fall, but the risk of slips and trips increases as you get older. Every year, one in three Canadians over 65 will fall – often with serious consequences.

Hip, wrist and pelvic fractures are common in this age group and can take a toll on independence and quality of life. Here’s a great list of tips to help you prevent falls.

9. Nourish Yourself

Meal timing is an important factor in maintaining energy levels. Skipping meals can cause blood sugar swings, often resulting in fatigue. People often skip meals and then wonder why they are tired in the afternoon.

To manage energy levels and prevent fatigue, you should eat at least three nutritious meals each day with the last meal well before bedtime.

10. Visit Pickering Village Chiropractic & Massage for year-round wellness

Working with a chiropractor and registered massage therapist will help you stay on track with your goals and pamper your spine.

The wellness team at Pickering Village Chiropractic & Massage provides patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.

Walk Like a Penguin This Winter to Avoid Slipping on the Ice

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Winter has officially arrived in Southern Ontario! Once the temperature drops, what starts as a wet sidewalk or driveway can quickly turn into a sheet of ice.

Whether you’re going outside for some exercise, running an errand, or simply getting to and from your car, winter walking can be hazardous.

“Each year around this time, we start seeing an increasing number of patients who have suffered a fall on the ice,” says Durham Region chiropractor Dr. John Noble. “Our chiropractic and massage therapy team can offer guidance and provide care, but ideally it would be best if the fall could be avoided!”

There are some precautions you can take to make sure you get to your destination safely. Here are eight ways to avoid a slip and fall on snow or ice:

Choose the right footwear

There are some great options for winter boots that provide slip resistance.

Look for these features: rubber soles, and non-slip tread.

Plan ahead

Give yourself extra travel time so you can walk without being rushed.

Don’t be distracted

Avoid walking and using your phone at the same time.

Be on the lookout for ice

Avoid icy patches when possible. When in doubt, assume that all dark and wet pavement surfaces are slippery.

Be prepared

If you don’t have salt for your stairs, driveway, or walkway, use sand or non-clumping cat litter to sprinkle on icy surfaces outdoors. If possible, only walk on paths that receive maintenance. Don’t take shortcuts where snow isn’t regularly removed

Use support

Use handrails when available and steady yourself on the door frame of your car when getting in and out of a vehicle.

Don’t compromise your balance

Avoid carrying items in your arms as that may cause you to be unbalanced. Walking with your arms swinging at your sides is the best way to maintain balance. Make sure to keep your hands out of your pockets to help with balance and walking posture (don’t forget your gloves).

Walk like a penguin

When the terrain is super slippery, try practicing these “penguin-like” techniques for stability:

  • Keep your feet “flat-footed” (place your whole foot down at once—this also slows your walking speed)
  • Take short strides or shuffle your feet forward
  • Keep your knees slightly bent and feet pointed out. Lean forward slightly

Make sure to check for weather updates before you head out! If you have experienced a slip or fall, our Pickering massage therapy and chiropractic team can help.


If you’re experiencing back pain, consider visiting the chiropractic and massage therapy team at Pickering Village Chiropractic & Massage. We help our patients build better pathways to overall wellness, as well as relief from back pain and muscle aches. Contact our clinic today at 905-427-3202.

 

With content from the Ontario Chiropractic Association.