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Helmet Safety: Protect Your Head When You Head Outdoors
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A helmet can reduce your risk of sports injury by 30 percent. Whether you enjoy biking, boarding, or blading in the summer, or skiing, skating and sledding in the winter, pick the right helmet for the job and always wear it.
There are two basic types of helmets: single-impact and multiple-impact. It’s important to select a helmet that fits you properly and that is appropriate to the activity you’re doing.
These tips will help you choose:
The Right Helmet for the Job
Skiing and snowboarding helmets are designed to protect your head against a single hard impact. They should be replaced after they’ve been in one crash, even if there does not appear to be any damage. Hockey helmets are designed to withstand several impacts. Unlike a bike helmet, ski, snowboarding and hockey helmets protect the back of the head — which is especially important for winter sports.
Don’t Settle for Secondhand
While it may be tempting to buy a secondhand helmet or to use a hand-me-down, plastic becomes brittle and weakens with age. Make sure you know the answer to two questions:
- Has this helmet been in a crash?
- Is it more than five years old?
Look for Safety Certification
Also, older helmets may not meet current safety standards. Look for safety certification by CSA (Canadian Standards Association), or CPSC (Consumer Products Safety Commission).
The Right Fit
Proper fit is just as important as choosing the right helmet. It should comfortably touch your head all the way around, and be snug enough to stay firmly in place.
- Your helmet should sit level on your head and ride as low as possible to protect the sides of your head.
- Don’t assume that the first helmet you try on will be right for you.
- People’s heads come in different shapes and sizes and you may have to try on a few different brands and models to find the right one.
Remember, helmets aren’t just for children. Worn properly, they can prevent concussions or serious head injuries. Just because you didn’t wear one as a kid, doesn’t mean you shouldn’t wear one now.
Article credit: Canadian Chiropractic Association
Chiropractic Care for Seniors: A Safe and Effective Way to Stay Active and Avoid Injury
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It’s no secret that as we age, we become more susceptible to developing injuries, aches and pain. If you’re interested in maintaining a healthy, active lifestyle as you grow older, a preventative approach to your health care is key. In fact, remaining active is crucial for healthy aging and independence.
Ajax chiropractors Dr. John Noble and Dr. Mark Fera work with their senior patients to reduce their risk of falls, injury and disability. As part of a regular chiropractic check-up, they test strength, mobility, function and balance, as well as offer advice on exercise, nutrition and preventative strategies.
This is important as we age since we are more likely to suffer from:
- Osteoarthritis – deteriorating cartilage in the joints
- Spinal stenosis – narrowing of the canal in the vertebrae impinging on the nerve roots causing pain and numbness
- Degenerative meniscal tear
- Repetitive strain injuries
- Osteoporosis – a disease characterized by low bone mass and deterioration of bone tissue
According to a 2014 report by the Public Health Agency of Canada, hundreds of thousands of Canadians suffer from fall-related injuries each year. We know that the risk of morbidity and even mortality can increasesignificantly after a fall, so preventing them is critical. Preserving or improving your fitness level and mobility can help prevent and manage chronic conditions. Even a moderate level of physical activity can improve balance, endurance and bone strength.
As part of your healthcare team, Pickering chiropractors Dr. Mark Fera and Dr. John Noble can help address and treat musculoskeletal injuries early to help you maintain mobility and function.
This care may help:
- Manage pain
- Increase range of motion
- Improve function
- Help decrease progression of joint degeneration
- Correct posture
- Increase balance
- Reduce the risk of falls
Are you a senior who is hesitant to try chiropractic?
“Although you may not have grown up believing that chiropractic care is an integral part of maintaining your good health, it’s never too late to start,” says Dr. Noble. “The Dental Association has done an excellent job of stressing the importance of regular dental care as a form of prevention. As chiropractors, we need to take the same approach.”
Approximately half of the patients Dr. Noble treats at Pickering Village Chiropractic & Massage are seniors, and the majority of those seniors have been patients for many years. While their primary reason for seeking treatment may have been pain management, the care they received at the clinic helped them to recognize the importance regular chiropractic care plays in the prevention of injuries and the maintenance of good health.
“Walk into any established chiropractor’s office and you’ll see that our aging demographic represents a good portion of its practice. My patients who haven’t experienced chiropractic care until later in life are more apt to think of their care as a short-term solution instead of a method of prevention. They’re looking to maintain a certain lifestyle or achieve the lifestyle they see other seniors their age experiencing.” he adds. “But as they become more educated and see the benefits of what regular chiropractic care can offer, they’re slowly embracing it as an alternative to over-the-counter medications they’ve been raised to believe are safe.”
Healthy aging relies on your ability to keep moving and enjoying daily activities with little pain or limitations. Keep moving with the help of Ajax chiropractors Dr. John Noble and Dr. Mark Fera at Pickering Village Chiropractic & Massage. Therapeutic massage therapy is also available at our clinic by Ajax massage therapists Rolf Castanheiro and Jessica Raedisch.
Call 905-427-3202 to learn more or book an appointment.
Busting the Myths Surrounding Chiropractic Care
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Many Canadians continue to have questions about the role that chiropractors play in the healthcare team, and what benefit chiropractic care may have to their health. While you can always visit Pickering Village Chiropractic and Massage to discuss your specific needs, today we’ll bust some commonly shared myths about chiropractic care:
Myth #1: Once you see a chiropractor you have to keep going back
This is false. When seeking care from a chiropractor, we will perform an assessment including a history and physical examination to determine the cause of the pain or dysfunction. From these observations, a diagnosis will be made and the treatment plan developed in collaboration with the patient – according to their needs and goals. The treatment plan will recommend a number of initial visits to see if the patient responds to care and scheduled re-evaluations. Depending on the patient and the condition, the recommended course of care may vary. Ultimately, the decision to continue care is yours. As a patient, if you have questions or concerns about care, you should feel comfortable to ask the chiropractor for more information on the recommendations made and address any concerns. The care plan should be part of a shared decision-making between the patient and practitioner.
Myth #2: Chiropractors are not ‘real’ doctors
Chiropractors are regulated in all 10 Canadian provinces and are designated to use the title “doctor” similar to physicians, optometrists, and dentists after completing the extensive Doctor of Chiropractic degree program. Those professions who are recognized to use the “doctor” title have extensive training in their area of expertise that allows them to be diagnosticians – to provide a diagnosis.
Myth #3: A medical doctor must refer you to a chiropractor
In all provinces in Canada, chiropractors are primary contact providers, which means you can access them directly. Due to the extensive training of chiropractors as diagnosticians, chiropractors will perform a comprehensive assessment to help determine a diagnosis or clinical impressions. Depending on the outcome, the chiropractor can discuss a course of care or refer to another healthcare professional, as needed. However, in some cases, you may need a referral to access coverage depending on your benefits provider.
Myth #4: There is no evidence to support the effectiveness of chiropractic care
Chiropractic treatment is at times questioned on its effectiveness. Yet, the chiropractic profession and others have invested significant resources to build a robust body of evidence studying the impact of manual therapies on MSK conditions. For example, spinal and joint manipulation has been shown to be effective treatment for acute and chronic musculoskeletal (MSK) conditions, like back pain. In fact, spinal manipulative therapy (SMT) is recommended as first-line intervention for back pain in numerous clinical practice guidelines including the Bone and Joint Decade Task Force, the American College of Physicians and American Pain Society, as well as Britain’s National Institute of Health and Care Excellence.
Myth #5: Chiropractors can only treat back pain
Chiropractors are musculoskeletal experts and are trained in assessing, diagnosing, treating and preventing biomechanical disorders that originate from the muscular, skeletal and nervous system. In addition to the evidence that supports chiropractic care in managing musculoskeletal complaints of the spine, there is also evidence that it supports chiropractic management of the extremities, headaches and even TMJ pain. Chiropractors are also able to provide lifestyle counselling about nutrition, fitness and ergonomics among others that may be useful in managing or preventing a variety of health conditions. The health of your MSK system doesn’t just start with a healthy spine, you need to be fully aware of your health to maintain a well-rounded healthy lifestyle!
Myth #6: Adjustments are painful
In general, adjustments or joint manipulations do not hurt. In fact, many patients report immediate pain relief. Patients may be nervous about the ‘cracking’ or popping sound that may occur during an adjustment. The sound is believed to result from the release of gas bubbles from the joint – similar to cracking your knuckles!
To learn more about what to expect at your first chiropractic treatment, check out these online videos from the Canadian Chiropractic Association.
Chiropractor near me
Contact Ajax chiropractors Dr. John Noble and Dr. Mark Fera for education on your spine and posture, and to arrange a personalized treatment plan for your optimal health. 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.
Article Credit: Canadian Chiropractic Association
Do You Suffer from Low Back Pain?
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Involuntary spasms in your lower back? A dull throbbing ache? Shooting pain down your leg? You are most likely suffering from low back pain (LBP).
If you’ve never had low back pain, chances are you will at some point in your life. Just check these statistics:
- In a six-month period, five in 10 Canadians suffered low back pain
- Up to 85% of working people can expect to experience low back pain during their lifetime
- In Canada, the low back pain-related estimate of the medical costs ranges between 6 and 12 billion dollars annually
Low Back Pain Causes
Low back pain is a complex condition with multiple contributors to pain, including physical, social and psychological factors. Lifestyle factors, such as obesity and being sedentary are associated with the occurrence of low back pain as well.
Our backs play a supportive role for our bodies – at rest and in motion. Extra body weight puts greater demand on our spines and other joints. Research shows that a higher Body Mass Index (BMI) increases the risk of suffering low back pain. With growing rates of obesity, Canadians are increasing their chances of developing low back pain.
In addition, we are more sedentary than ever before. In industrialized countries, 75% of workers sit for long periods of time. Prolonged sitting may negatively affect your muscles and joints and lead to deconditioning (decline in physical functioning), fatigue and stress on the spinal discs causing pain in the lower back. In an effort to combat sitting, newer products such as standing desks, have been increasing in popularity. However, recent research produced at the University of Waterloo also found that standing desks may lead to lower back pain as well. The key takeaway message as discussed by Daniel Viggiani, lead author, is that regardless of whether you are sitting or standing at work, make sure to move around and shift your posture often.
Responses to the Low Back Pain Epidemic
Low back pain has also been one of the key drivers for opioid prescription. With increasing awareness of its risks, limited efficacy and potential for misuse, emerging evidence has suggested that medication should not be the mainstay in the treatment of low back pain. Instead, recent guidelines recommend self-management, manual therapy, physical activity and psychological therapies. There is a shift in placing less emphasis on pharmacological and surgical interventions in the care of low back pain.
Canadian chiropractors are trained to assess and diagnose back pain, as well as offer comprehensive treatment plans. Typically, plans are holistic. A chiropractor addresses all contributing factors of low back pain, such as joint dysfunction, injury, ergonomics, exercise and overall health and then develops a customized program to relieve pain, increase mobility and get you back on your feet. Chiropractic treatment is a drugless and non-invasive treatment option.
How Chiropractic Expertise Can Help Low Back Pain
Chiropractic treatment relieves low back pain using effective clinical tools like manipulation, mobilization, soft tissue therapy, exercise, patient education, modalities (i.e. ultrasound, laser) 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.
Click here to read more about how chiropractic expertise in treating low back pain can ease pain and lower your risk of recurrence.
Ajax chiropractors Dr. John Noble and Dr. Mark Fera can provide education on your spine and posture, as well as create a personalized treatment plan including back exercises and ergonomic solutions for your workstation. 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.
Article credit: Canadian Chiropractic Association
How to Beat the Pain Caused by Digital Devices
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People are spending more and more time looking down at smartphones and tablets every year, and strain injuries in the hand, wrist, forearm and neck are on the rise. This is commonly referred to as “text neck”.
As you tap and swipe, follow these tips to avoid the aches and pains that come with the digital age. Your back and neck will thank you.
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.
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).
Change positions
Try to avoid sitting for longer than 30 minutes at a time. Get up and walk around!
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.
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 chiropractor 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!
If you are concerned your posture is suffering due to increased time on your phone or digital device, contact the Pickering Village Chiropractic and Massage Therapy Clinic today at 905-427-3202.
Article Credit: Ontario Chiropractic Association
The Importance of Good Posture
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Good posture not only makes you look better, it also delivers increased energy, better breathing, improved circulation, and less wear and tear on your joints. It’s an investment in both your appearance and your health.
The secret to good posture is maintaining the spine’s natural curves. If your spine is not properly aligned, your muscles and ligaments have to work harder to keep you upright and this can result in strain and pain.
When you slouch, you also put pressure on your lungs and stomach. This can affect breathing and digestion, as well as blood flow.
The Posture Test
Use a three-way mirror or have a friend help you check out these markers:
- When standing: your head, shoulders, hips and ankles should line up, one comfortably above the other. Your knees should be slightly bent and your feet should be shoulder width apart or more.
- When looking at your back: are your shoulders and hips level or is one side higher than the other? Does your head tilt to one side or the other? Does one shoulder blade seem to be more prominent than the other? Do the muscles of the back seem more developed on one side, compared to the other? A healthy back should be symmetrical.
- When looking from the side, your neck and low back should curve to the front of your body, and your mid-back and pelvis should curve to the back. Postural distortions in the curves of your spine mean stress and strain on your back.
Tips for Standing Tall
- If you use a bag or briefcase with a single shoulder strap, choose a strap that is long enough to place over your head and rest on the opposite side from the bag. This helps distribute the weight of the bag evenly and prevents distorting your posture.
- High heels throw your spine out of alignment, making good posture difficult and often leading to low back pain. A low-heeled, supportive shoe is best, but if you are devoted to your fashion footwear, try to restrict the height to no more than two inches.
- Try not to sit in any one position for a long period of time. Take a quick stretch break or change positions every 30-45 minutes. For a quick and easy spinal stretch, stand up and raise your arms above your head.
- Strengthening your core back and abdominal muscles will help promote good posture by keeping your spine well supported.
Ajax-Pickering chiropractors Dr. Mark Fera and Dr. John Noble are specialists in back health. Their natural approach involves addressing the overall health of individuals in addition to treating specific symptoms. Registered massage therapists Jessica Raedisch and Rolf Castenheiro share in this natural approach by employing a variety of hands-on techniques to assess and treat the soft tissues and joints of the body. The benefits of massage therapy are numerous and act as a perfect complement to chiropractic care.
If you are concerned your posture is keeping you from achieving optimal health, contact the Pickering Village Chiropractic and Massage Therapy Clinic today at 905-427-3202.
Article source: Canadian Chiropractic Association.
8 Tips for Winter Walking (in the Spring)
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Who knew we’d still be writing about ice and snow in the middle of April?
Seeing as the majority of Ontarians are dealing with some form of winter weather this week, we’d thought we review some helpful tips for walking in winter-like weather from the Canadian Chiropractic Association.
8 Tips for Winter Walking
Whether you’re going outside for some exercise, running an errand, or simply getting to and from a vehicle, winter walking can be hazardous.
There are some precautions you can take to make sure you get to your destination safely. Here are 8 tips 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, 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 practising 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. And if you have experienced a slip or fall, book an assessment with Ajax chiropractors Dr. John Noble or Dr. Mark Fera.
Article credit: Canadian Chiropractic Association
How to Stay Healthy and Injury-Free as We Head into Spring
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Once we “spring ahead” an hour this weekend and start enjoying extended hours of daylight, our urge to spend more time outside increases. Unless you’ve spent your spare time on a ski hill all winter, you’ve probably spent a good chunk of your working and free time indoors.
Now that the snow is gone (hopefully until next winter), you may be ready to get active outdoors. But before you pull on those jogging pants, hop on that bike or even start working in the garden, there are a few things you need to remember.
Ease into extra activity
To avoid injury, preparing your body is key, especially if you’ve been relatively inactive over the winter months. The “no pain, no gain” philosophy is outdated and will likely leave you in worse shape than when you started.
“It happens every year,” says Dr. John Noble of Pickering Village Chiropractic & Massage. “We get a few warmer days and people go from little activity to a full day on the golf course or a morning spent in the garden…without any stretching or gradually working up to it.” Each spring, the warmer weather results in more patients seeking chiropractic care for back, shoulder and neck injuries. “It’s unfortunate because so many of these injuries could be avoided.”
Whether you’re golfing, gardening or hitting the tennis courts, be sure to ease into your activity and find the appropriate stretches to perform beforehand.
Get a good night’s sleep
As we head into the summer months, it may be tempting to stay up later to enjoy the extra daylight. Extra-long days, more activity…what’s not to love?
Don’t underestimate the healing power of rest, especially if you’re recovering from an injury. Poor sleep patterns have been linked to weight gain, heart disease, stroke, depression, inflammation and cell damage. A good sleep pattern, on the other hand, can improve immune function, maximize athletic performance and improve concentration and productivity.
Stay hydrated
Getting enough fluids in warmer weather, especially as your activity level increases, is crucial to staying healthy. Drinking ample amounts of liquid helps to maintain your body’s functions, including your heart, brain and muscles. Staying hydrated allows your body to carry nutrients to your cells, maintain a normal temperature, digest food and flush bacteria and impurities from your body.
How much is enough? The actual amount varies from person to person and is dependent on a variety of factors, including your weight, height and activity level. Ask your doctor how much water you should be drinking each day.
Maintain a healthy immune system with chiropractic care
Although many people associate chiropractic care with the treatment of neck, shoulder and back pain — and this would be correct — visiting a chiropractor regularly can also aide your immune function. At Pickering Village Chiropractic & Massage, our patients understand that by keeping their spine in proper alignment, all systems in their body are able to function at optimum efficiency, allowing messages to travel throughout their body freely and keep illness at bay.
Shovelling Doesn’t Have to Be a Pain: Remember to Lift Light and Shovel Right
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Just because we’re Canadians doesn’t mean we’re experts when it comes to shovelling snow.
Winter weather can pack a punch and, with the season’s heavy snowfalls, injuries often result. Improper snow shovelling is often to blame.
But shovelling out after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear your driveway without the all-too-common back, neck and shoulder pain cramping your style. Here’s how:
Before You Start:
- Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
- Dress in several layers so you can remove a layer as you get warm.
- Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
- Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
- Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.
All Set to Go
Push, don’t throw.
Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.
Bend your knees.
Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.
Watch for ice.
Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throw down some salt or sand to ensure you have a good footing.
Source: Ontario Chiropractic Association
Sweetheart Appreciation Week
Leave a CommentFebruary 12 – 17, 2018
In celebration of Valentine’s Day, Dr. Noble and Dr. Fera offer your loved ones, family and friends a complete Chiropractic consultation & examination at our expense, a $125 value!
We have a limited number of appointments, so please book now.