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Avoid Injury on the Golf Course: Stretch Before Your Swing
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As the weather warms and the rainy days subside, many Ontario golfers are gearing up to get back on the course. Don’t let your enthusiasm keep you from understanding the strain and effort required to play golf.
To avoid injury, spend at least five minutes stretching before you start swinging!
Here are a few quick and easy golf stretches to help you get in the game without the pain.
Hip Flexor Lunge
- Stand with your feet shoulder-width apart.
- Step one foot forward into a lunge position. Keep your body upright and back straight.
- Bend both knees so that you feel the stretch.
- Do not let your forward knee pass over the ankle of your front foot.
- Use a golf club to keep your balance.
- Hold 15 seconds. Repeat twice on each side.
Seated Twist
- Sit on a bench or golf cart with your knees together and feet flat, pointing forward.
- Reach across the front of your body and grasp the back of the bench or cart.
- You should experience a stretch in your spinal muscles.
- Hold 15 seconds. Repeat twice on each side.
Seated Forward Bend
- Sit on a bench or golf cart, knees bent and feet flat.
- Place one ankle onto your opposite knee, and relax this leg so that your knee falls out to the side.
- Slowly bend forward, keeping your back straight.
- You may gently pull on your bent knee to generate a deeper stretch.
- You should feel a stretch in your buttock area.
- Hold 15 seconds. Repeat twice on each side.
Side Bending Stretch
- Stand with feet shoulder-width apart.
- Hold the golf club above your head with your arms straight.
- Slowly bend to one side, without rotating, until you feel a stretch along the side of your back.
- Hold 15 seconds. Repeat twice on each side.
For a full list of golf stretches, click here.
Suffering from back or neck pain from golfing? 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.
How to Manage Osteoporosis with Exercise
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Aging, obesity, and chronic health conditions, among other things, can lead to limited mobility and strength. And these issues can in turn contribute to spine, muscle, and joint problems.
Starting at age 30, our bones decline in density. And if bone mass gets dangerously low, it’s called osteoporosis. Physical exercise, particularly if it’s weight-bearing, can help you better manage osteoporosis, including its side effects.
According to the Report on Ageing and Health 2015, a spine, muscle, and joint report prepared for the World Health Organization (WHO), osteoporosis, osteoarthritis, and sarcopenia (muscle loss) affect millions. And in Canada, osteoporosis affects two million Canadians, but many people only get diagnosed after they break a bone.
For many, spine, muscle, and joint problems start with mild symptoms, such as joint pain, stiffness, and swelling. As a result, the discomfort may prompt you to limit activity, leading to weaker muscles. You end up losing more range of motion and things start to increasingly hurt.
Using muscles and joints incorrectly makes it worse. And unfortunately, people may stop exercising and begin limiting their everyday activities. An inactive lifestyle can contribute to many chronic conditions, including osteoporosis. Inactivity can also lead to balance issues, which puts you at risk of falling. Plus, people who have multiple conditions must often juggle a wide range of medications and all their potential side effects.
These conditions can lead to severe outcomes, such as falls that shorten your lifespan. However, it doesn’t have to be this way.
What Exercises Help Manage Osteoporosis and Osteoarthritis?
Being physically active can turn things around for those with conditions such as osteoporosis and osteoarthritis. That’s the power of exercise.
Exercise impacts health, but it must be the right exercise. Controlled movements that build strength and range of motion are ideal. A combination of activities, such as swimming, cardio gym machines, and low-impact aerobics, can be effective. However, weight-bearing exercise works best to help you manage osteoporosis.
For those whose range of motion is limited, yoga and Pilates can be helpful, along with further support from chiropractic care, massage therapy, and physiotherapy.
The right activity for the right person can make a big difference. Dr. John Antoniou, an orthopaedic surgeon and former president of the Canadian Orthopaedic Association, says: “You won’t reverse the damage that’s occurred, but it’ll maintain the function that’s still there.”
Exercise can help you manage osteoporosis to slow the rate of bone loss that comes with this age-related bone disease. It can also reverse some age-related muscle mass loss. With less pain, stronger muscles, and better balance, you’ll find you can do much more.
Where does chiropractic care fit in?
A chiropractor can prescribe a therapeutic exercise program to help increase your strength and range of motion in affected areas. This program can include stretching, strengthening, postural awareness, balance training, and neuromuscular exercise. However, exercise as a therapy to help manage osteoporosis can be challenging because your instinct is to stop moving once you have mild pain. An integrated approach between a medical doctor who is supporting patients with chronic health conditions and a chiropractor assisting in managing the muscle, spine, and joint components will help you become more active.
While the mentality is often to stop doing an activity because it hurts, when it comes to arthritis, you need to push through discomfort but stop when you feel true pain. Guidance from health care professionals on “hurt versus harm” can make sure exercise is healing, not hurting.
If you don’t enjoy traditional exercise, such as going to the gym, try focusing on doing everyday life activities such as walking, gardening, and playing golf.
Currently, only one in five Canadian seniors get the recommended 150 minutes of activity per week. With help from a healthcare professional, like a chiropractor and your integrated care team, you can break this pattern to manage age-related conditions like osteoporosis better.
To learn more about how chiropractic care and massage therapy can help you manage your osteoporosis, contact the Pickering Village Chiropractic & Massage Therapy Clinic at 905-427-3202 and book a consultation with a member of our wellness team.
With content from the Ontario Chiropractic Association
Busting the Myths Around Back Pain
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The sun is shining, the birds are singing, and the great outdoors is calling your name. As the warmer weather arrives, the temptation to get outside is practically irresistible.
Maybe you’re eager to lace up your running shoes and hit the pavement again. Or perhaps you can’t wait to get started in your garden. Whatever outdoor activity has you excited, it’s important to approach it with caution. After all, you want to make sure you don’t overdo it right out of the gate. A little preparation can go a long way in keeping you pain-free as you enjoy the return of spring.
Remember, 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 causes back pain and what to do when the pain interferes with 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 if 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. Call Pickering Village Chiropractic & Massage and our staff will do their best to get you assessed quickly. 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 determine 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. Certain stretches can make things worse depending on why your back is hurting. For example, if you have a disc problem, you may want to avoid stretches that flex the spine and put additional pressure on the discs. A chiropractor can help you discover 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 joints, 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 lower back pain will not show up on an X-ray, CT or 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’s important to make healthy back care and exercise a regular part of your routine. Otherwise, your back pain is likely to return.
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
Invite Your Family and Friends to Spring Into Wellness from March 21st – 25th, 2022
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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 21st through 25th.
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 21st – 25th.
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
Keep Your Back in Mind This Summer
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As we head into July this week, we continue to spend more time in the great outdoors with activities, such as hiking, golfing, gardening, and running.
Being active can help you maintain your flexibility and good posture, build strong bones, and relieve stress. Recreational activities are a great way to enjoy these benefits while having fun. Whether you pick up a garden rake, a golf club or pound the pavement in running shoes, the important thing is to get moving.
Just remember, as you gear up for a fun-filled summer, keep the health of your back in mind!
Here are eight tips to keep your back healthy as you exercise over the coming months:
Warm-up
Before hitting the links or even the back garden, consider a short activity to warm up first, like going for a short walk. Make sure to do gentle stretches to limber up muscles and joints before lifting, digging or swinging that golf club.
Learn the Proper Technique
Learn the correct technique for your activity, right from the beginning. Poor technique can cause injury to joints and muscles. For example, be sure to kneel, not bend, when planting your garden. For golfers, take professional lessons to rid yourself of bad habits in your golf swing that could hurt your back.
Maximize Your Flexibility
Maintaining good mobility for muscles and joints will contribute to your athletic ability and help prevent injury. Restrictions in muscle and joint function can hamper your technique and lead to strains and sprains. If you are a runner, take the time to stretch out calf and thigh muscles before hitting the road.
Drink Fluids
Drink plenty of fluids before, during and after physical activity. Remember that once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level and your physical functioning.
Don’t Overdo
If you have a big day of yard work planned, consider breaking up different activities into smaller chunks to avoid overloading your body. With a return to summer sports, consider a smaller training session first rather than a longer one (ie a trip to the driving range before that first round of golf).
Cool Down
Cooling down after any physical activity is just as important as warming up. Take 20 minutes for a brisk walk or a slow jog, and stretch out your muscles and joints before heading for the shower.
Treat Injuries Promptly
If you suffer an injury or experience pain from your summer recreational activities, ice the area to reduce swelling and inflammation.
Seek Professional Help
If pain persists, consult a chiropractor or health care professional to help you with your recovery. In Ontario, you don’t need a referral to see a chiropractor.
How can chiropractic and massage therapy help with your back pain?
Chiropractic treatment relieves 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 learn more and book an appointment.