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Five Ways to Avoid Injury While Spring Cleaning
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With the Easter long weekend behind us and another stay-at-home order in effect, you may be ready to tackle your long list of household chores. Since some of these chores require a great deal of bending, reaching and twisting — all that can increase your risk of injury — we’ve pulled together some tips to help you stay safe while checking off your to-do lists:
1. Warm up before you start to clean
As with any type of physical activity, it is very important to warm up the body before engaging in your spring-cleaning routine. You can prepare your body by walking around the house or doing some simple stretches to help prevent injury.
2. Break up heavy loads and make a few more trips
Think back to the last time you did groceries. Did you try to carry all the bags into the house at once, instead of taking multiple trips to the car? We know how tempting it is to make fewer trips, but you may be risking an injury. Take the extra few minutes and only carry a few bags at once. Don’t drive? Consider investing in a cart or buggy rather than carrying heavy bags.
3. Divide and conquer and get it done gradually
Do you save chores for your day off and ambitiously power through your list? You may find that dedicating 30 minutes every day to your household tasks can decrease your stress and risk of injury or fatigue.
Bonus: by getting a little bit done each day, you will have more time on the weekend for fun activities with family and friends.
4. Maintain proper posture while doing your chores
Vacuuming and mopping the floors often require excessive bending, reaching and twisting. Rather than stretching out your arms and bending at the waist to do the job, hold the vacuum or mop handle close to your body and walk back and forth with it. Avoid excessive twisting and keep a relaxed, neutral spine while doing these chores. Your back will thank you!
5. Switch it up and use your non-dominant hand
To prevent unwanted strain on your shoulders, neck, and back, use both sides of your body to do your spring cleaning. Every once in a while, consider cleaning the bathroom tiles or washing dishes with your non-dominant hand.
With these tips, you can feel confident in tackling your to-do list safely and effectively. However, if an injury does occur, give our clinic a call at 905-427-3202 and book a consultation with our chiropractic or massage therapy team.
With content from the Canadian Chiropractic Association
Tips for Avoiding Injury While Working Outside This Spring
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After a winter (and several lockdowns) spent indoors, it’s only natural to want to head outside and enjoy the warmer weather. As we head into the Easter long weekend, it’s safe to assume that many of you will be out surveying your lawn and garden. Maybe even doing some raking and tidying up. Before you pull on your gloves and get to work, our chiropractic and massage therapy team encourage you to do some stretching and pace yourself as you start this new activity.
According to the Ontario Chiropractic Association, gardening is the most common source of back and neck pain reported by patients in the warmer months.
When the warm weather returns, ease into your activities and follow these tips from the Ontario Chiropractic Association.
- Have the right tools for the task at hand.
- Ensure you drink plenty of fluids.
- Alternate between light and heavy jobs.
- Lift correctly.
- Take frequent breaks.
- Heavy loads should be shared.
- Your feed should be protected with thick-soled supportive shoes.
- Before you start, warm up your muscles.
- Avoid muscle strain, learn the right techniques.
- Change positions frequently.
- Kneel to plant and weed.
- Spinal check-ups can help keep your back healthy.
How can chiropractic and massage therapy help with your low back pain?
Chiropractic treatment relieves low back pain using effective clinical tools like manipulation, mobilization, soft tissue therapy, exercise, patient education and rehabilitation.
Extensively trained in spinal manipulative therapy (SMT), chiropractors are proficient in providing specialized care which has been proven effective in reducing pain, improving function, and decreasing the chances of low back pain becoming a chronic condition.
Ajax chiropractors Dr. John Noble and Dr. Mark Fera can provide education on your spine and posture and create a personalized treatment plan for your low back pain designed to ease pain and lower your risk of recurrence.
Therapeutic massage therapy is also available at our clinic by Ajax massage therapists Rolf Castanheiro and Jessica Raedisch. Call 905-427-3202 to book an appointment.
With files from the Ontario Chiropractic Association.
7 Reasons to Stay Active All Year Round
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After months of stay-at-home orders and a winter spent inside, we’re slowly starting to emerge from our homes. We hope you’re getting ready to hit the streets and hiking trails on a more frequent basis. This past year has disrupted our routines, often shoving exercise to the bottom of our to-do lists.
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. It helps relieve low back pain
If you’ve found yourself sitting more in the past year, it isn’t helping your back pain. Exercise, especially core strengthening, has been shown to be very effective in improving the function of your back.
2. It 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. It 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. It helps improve your mental health
Social isolation during the pandemic has made people feel anxious and stressed. Physical exercise can have a positive effect in the long-term management of psychological symptoms, including depression, anxiety, and chronic stress!
5. It helps 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.
6. It 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. It 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.
Five Tips for Transitioning from the Treadmill to the Sidewalk
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With spring just over a week away, many runners are gearing up to take their cardio routine from the treadmill to the sidewalk.
While it’s exciting to “hit the road,” you may be a bit wary about transitioning your routine outdoors. But with a good pair of running shoes and some healthy preparation, we can help you get the most out of your outdoor run.
Please note: Running is a high-impact activity. If you’ve never run before, please consult a chiropractor/medical practitioner to ensure you won’t worsen any pre-existing conditions or cause injury to your joints.
Here are some tips to help get you started:
1. Warm up and cool down
Make sure you stretch before and after your run. Stretches are an essential part of your running routine to avoid injuries. Some important points to keep in mind:
- Never stretch a cold muscle
- Hold each stretch for a slow count of 30
- Repeat twice on each side
- Don’t overstretch—be comfortable
- Don’t bounce when stretching
2. Pick a road or trail you are familiar with
When starting out, the last thing you want to worry about is getting lost. Before you lace up your sneakers, do some research: ask friends where they like to run, use online running forums to find popular routes, and check to see if your park has designated trails. The more popular and visible the trail, the better.
3. Wear the appropriate footwear
Adapt your shoes to your environment. A regular running sneaker works for the flat, predictable surface of a treadmill. But once you are outdoors, make sure the sneaker’s tread can handle the gravel, dirt roads, and slick trails. Runners should get a sneaker that supports the feet while having the appropriate sole to help maneuver and provide support over uneven surfaces.
4. Begin slowly
Running outside is more taxing on your muscles, joints and bones, making you more prone to injuries like shin splints. Start off with shorter distances on flat roads or trails. As your endurance improves, gradually increase your mileage and hill work.
5. Maintain a constant pace
Don’t feel compelled to push yourself to run at the same pace that you would on a treadmill. Start with moderate and comfortable pace that allows you to run safely, and gradually increase your speed over several weeks as your body allows.
If you’ve been running on a treadmill for a while, transitioning to the outdoors may take time. The mechanics of running on a stationary treadmill are different than running outside on an uneven surface. When in doubt, you can always talk to a member of our wellness team about how to improve your form and prevent/manage injuries.
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.
Invite Your Family and Friends to Spring Into Wellness from March 22nd – 27th, 2021
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To celebrate the official end of the winter season, Dr. John Noble and Dr. Mark Fera offer your loved ones, family and friends a chiropractic and neurologic examination at our expense (a $150 value), during Spring Into Wellness Week, March 22nd through 27th.
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 our “Spring Into Wellness” Week is a great way to introduce your friends and family to chiropractic care. There’s no fee and no obligation to begin care. To book an appointment, contact us at 905-427-3201.
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
We have reserved a limited number of appointments during Spring Into Wellness Week: March 22nd – 27th.
To learn more or book an appointment, please contact Pickering Village Chiropractic & Massage today at 905-427-3202.
With content from the Canadian Chiropractic Association
How Does Cold Weather Impact Our Bodies?
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With Southern Ontario experiencing its first long stretch of really cold weather, February — the longest shortest month of the year — is fulfilling its destiny as a month to be endured.
More Aches and Pains?
Have you ever noticed that as the weather gets colder you experience more aches and pains and your muscles feel stiffer?
“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.
Five Ways to Avoid “Text Neck”
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If you’re reading this blog post from your handheld device, it’s likely you’re engaging in a serious but harmful position referred to as “text neck.”
With Ontario’s stay-at-home orders in full effect, we’re spending more and more time looking at our phones and laptops. The result? More text-neck aches and pains.
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!
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.
Busting the Top Myths Surrounding Back Pain
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Has the past year found you sitting at your desk longer than before? Or perhaps, life in a pandemic has meant you’re now more active than ever. Unfortunately, whatever your activity level, back pain doesn’t discriminate.
And even though you’re more likely to experience back pain as you age, it’s safe to say that most people will experience back pain at some point in their lives.
Over the years, you may have heard a few theories about what actually causes back pain and what to do when the pain interferes in your daily life. But do you have the right facts?
Here are some common myths surrounding back pain and the truth behind them.
1. This pain is so intense, I should probably head straight to the emergency room.
Evidence shows that most low back pain cases are manageable and do not require an emergency visit.
When should you go to the ER? Go to the emergency room if you are experiencing a loss of sensation in the saddle area or you have lost bowel or bladder control. Otherwise, your best first step is to find a musculoskeletal expert such as a chiropractor to diagnose and treat the cause of your low back pain. If the cause of your pain is serious enough to warrant the emergency room, these specialists will immediately send you there.
When pain affects your quality of life you want help today, not tomorrow. Pickering Village Chiropractic & Massage has extended hours, and our staff will do their best to get you in today. Call us at 905-427-3202 to book an appointment.
2. If I’m in a lot of pain, there must be a lot of damage.
Pain is a sensation that acts as a warning system for your brain. Many things can cause that warning system to go off. A musculoskeletal expert can help you figure out if your pain is related to your joints, muscles, tendons, ligaments or nerves. It’s important to remember that intense pain doesn’t necessarily mean that there is significant damage.
3. All I need is to stretch my back.
Before you stretch, it’s important to get checked out to see if stretching is the right thing to do. Depending on the reason your back is hurting, certain stretches can make things worse. For example, if you have a disc problem, then you may want to avoid stretches that flex the spine and put additional pressure on the discs. A chiropractor can help you get to the root cause and show you which exercises and stretches will help.
4. Applying heat will help relieve my back pain.
Applying heat may make the inflammation of your joint, surrounding muscles and ligaments worse. Ice is the way to go for at least the first three days of short-term (acute) pain.
5. Pain is the main indication that something is wrong.
Your back may be in trouble and you may not feel it. Restricted movement or discomfort in your arms, legs and shoulders are also indications of spinal problems.
6. I need an X-ray, CT or MRI to figure out why I have back pain.
The reality is that most causes of acute low back pain will not show up on an X-ray, CT or an MRI. A qualified healthcare provider is trained to know when you should have diagnostic imaging done, and they have a series of other tests they can do to help you get to the bottom of what is going on.
7. Now that my back pain is gone, I can stop doing my exercises.
Once the pain stops, many people stop doing the things that helped them get rid of the pain. It is important to make healthy back care and exercise a part of your regular routine. Otherwise, your back pain is likely to return.
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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 provide relief from back pain and muscle aches. Contact our clinic today at 905-427-3202.
With content from the Ontario Chiropractic Association
How to Treat Post-Workout Muscle Soreness
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If getting in shape or intensifying your workout routine was one of your resolutions for 2020, you’ve likely had your fair share of time at the gym these past few months.
Have you ever wondered why your muscles feel so sore after a workout?
One reason may be delayed onset muscle soreness, otherwise known as DOMS.
Occurring anywhere between 24 to 48 hours after you try a new activity or exercise, or increase your workout intensity, DOMS can reduce your range of motion and muscle strength. This muscle soreness is a sign that your muscles are adapting to new loads.
The lactic acid myth
You may have heard that delayed onset muscle soreness is caused by a buildup of lactic acid. But lactic acid only lasts in your muscles one to two hours after a workout.
Resistance training causes micro-tears of muscle fibres, drawing increased blood flow and inflammation to the area, even leading to mild swelling, which stimulates the pain receptors in the muscle tissue and makes them more sensitive to movement.
The muscle damage is temporary. As muscle rebuilds itself, it gets stronger and can handle heavier loads.
How to reduce the discomfort of muscle soreness
Although DOMS is a natural process that indicates your body is getting stronger, there are ways you can reduce your level of discomfort.
- More exercise may be the best way to ease the soreness. Do a gentle workout such as light cardio, stretching or yoga a day or two after an intense workout. Pick up the intensity once the pain is gone.
- Introduce new exercises over a period of one to two weeks to give your body time to adapt.
- Try longer warmups before your resistance training.
- Take an Epsom salt bath. Epsom salts are made from magnesium, which helps relax muscles and improve circulation.
- Mix up your routine. If you do leg exercises one day, work your arms and core the next. This gives each muscle group time to recover.
- Stay hydrated and choose your foods wisely. Remember to drink plenty of water and replenish your electrolytes with a balanced diet full of fruits and vegetables. Leafy greens and bananas are two excellent options.
How to tell if it’s more serious
There are a few indicators that your pain can be something more serious than DOMS:
- The pain does not diminish after three days.
- The pain is so severe that you cannot carry on with daily tasks.
- The pain is so severe that your legs give out.
- You experience major swelling, redness, discolouration, or intense cramping.
- The pain is very sharp – this could suggest a sprain/strain.
If you are concerned about any of the above, your chiropractor can conduct a thorough assessment and offer non-pharmacological pain management strategies, stretches, or manual treatments. You will be referred to the appropriate medical professional if the cause of pain is out of scope of chiropractic care.
The chiropractic and massage therapy team at Pickering Village Chiropractic & Massage help patients build better pathways to overall wellness, as well as relief from back pain and muscle aches. Poor habits and injury can lead to pain that can restrict your ability to work or enjoy your leisure time.
We provide you with more than just chiropractic and massage services, but also the know-how to build better personal wellness habits so that you can be at your best for work or play, every day. Contact our clinic today at 905-427-3202.
With content from the Canadian Chiropractic Association
How to Combat Upper Back Pain Caused by Too Much Screen Time
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Have you been spending more time inside these past few months? And if so, has that meant more time on your laptop or mobile device?
Extra Screen Time Takes Its Toll on Your Body
As we head ever so slowly through the cold days of February, it’s not surprising that the time we spend inside on our electronic devices spikes dramatically. But if you go home after a long day at your desk only to crouch over your laptop, you may find that all the extra screen time is taking a toll on your body.
In our previous posts, we discussed how poor desk posture often increases your risk of developing neck, shoulder and back pain. Sitting for long periods of time, repetitive movements and awkward seating positions may lead to pain and discomfort long after you’ve left your desk or closed your laptop.
Pectoralis Minor/Major Stretch for Upper Back Pain
In the second video of our series addressing improper desk posture, registered massage therapists Jessica Raedisch and Rolf Castanheiro demonstrate the pectoralis minor/major stretch.
Incorporate this stretch into your daily routine if you suffer from upper back pain caused by rounding your shoulders while sitting at a desk or in front of an electronic device.
For more helpful videos from the chiropractors and massage therapists at Pickering Village Chiropractic & Massage, visit our YouTube channel.
Heads up! Stop looking at your screen whenever you can.
Don’t be a slave to your desk. Get moving and enjoy doing the things you love. Your body will thank you for it!
To learn more about how regular chiropractic and massage therapy care can help you maintain better posture, contact the Pickering Village Chiropractic & Massage Therapy Clinic at 905-427-3202.