Is Cycling Causing You Stiffness?

backexperts.co.uk

This beautiful weather is a compelling motivator to get out on those bikes, enjoy the sun and the fresh air on your face. And as much as you would like to leave everything behind and stop the proverbial wheels from turning we are going to give you a few things to think about while you are on the road...
1. Lean from the hips
2. Keep you back straight
3. Don’t lock your elbows 

Only three small tips but they can make the world of difference not only in your posture but also in your performance level. By creating an angle from your thighs to your torso, with a fairly straight back you reduce the stress put on the muscles of your mid back. In addition, this stops the arch that occurs in your upper back which then places your neck into overextension and forces you to look up.

The consequences of poor cycling posture result in upper back and neck discomfort which if left untreated or unchanged can lead tocervical facet joint irritation, rolled shoulders and trigger points in the back. 

Prevention is always the first step so modifying your position on the bike and taking care to stretch and strengthen those muscles is the ultimate solution. If however symptoms of neck and back problems; pain, stiffness, numbness or tingling, are al-ready bothering you then you might look at having them treated to bring you back to a strong and pain free body. Once corrected you can work to maintain that level.

Concussions

Chiropractic and Concussions

moveforwardpt.com

Concussions are now taken more seriously than ever in both professional and amateur sports as well amongst the general public. Improved awareness of concussion symptoms and emphasis on their significance has led to improved treatment outcomes for patients. It is important to understand that a concussion is when the brain violently strikes the inside of the skull resulting in very simplistic terms, a bruise.

This can happen from either a direct blow to the head, or it can happen from a violent movement of the head & neck with minimal or no contact as would be the case in a whiplash injury.

The swelling of the brain tissue, which happens when any type of tissue is bruised, is what causes all the unfavourable symptoms associated with a concussion. However, symptoms may be severe and linger for extended periods.  Symptoms are widely varied and may include headache, memory loss, vomiting, nausea, dizziness, ringing of the ears, blurred vision and other symptoms. Emotional and mood changes are common as well as an inability to concentrate. Loss of memory or consciousness is not necessarily a component of even serious concussions. Early diagnosis is important because removal from activity is critical in reducing symptom duration and reoccurrence. 

If you or your child has suffered one or more concussions, regular chiropractic adjustments can be a huge benefit to you & will complement any medical treatments you may be having. Chiropractors receive extensive training in the recognition of concussion due to the high incidence of this injury amongst chiropractic patents. An often overlooked component of concussion treatment is the neck injuries that frequently accompany the concussion. The most important thing to remember about concussions is that early diagnosis is critical.

Please book an appointment for an assessment with either Dr. Barbara Rodwin if you have suffered a concussion. Dr. Barbara Rodwin also practices a technique that works exceptionally well for concussions, the CATS (cranial) technique.

Special points of interest:

Petadolex is very important as a supplement for concussion problems. When taken with a combination of other supplements Petadolex allows for a quicker recovery process! Ask your chiropractor or naturopath about this.

Registered Massage Therapy and Concussions

As previously mentioned, a concussion is a bruise. As with all bruises they take time to heal and repair. The nutrients required to help heal a bruise are delivered via the circulatory system. It is essential to increase flow to these afflicted areas without increasing blood pressure. Massages are a great solution. They de-stress your body, lowering your blood pressure while increasing circulation.

The relaxing effect of massage helps the body produce endorphins, which causes the body to naturally have the sense of relaxation. This stops the swelling and thereby decreasing the intracranial pressure. Patients with concussion and Post -Concussion Syndrome need to be treated to assist healing of the neurological, vascular and autonomic components of these injuries. Cranio-sacral therapy (CST) is one approach that may be applied by experienced therapists to facilitate this process. CST is a gentle, hands-on method of evaluating and enhancing the functioning of a physiological body system called the craniosacral system - comprised of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord.

Using a soft touch generally no greater than 5 grams, or about the weight of a nickel, practitioners release restrictions in the craniosacral system to improve the functioning of the central nervous system.

Please speak to one of our registered massage therapists for more information on and/or treatment of a concussion.

Cranial Adjusting Turner Style (C.A.T.S) and Concussions

lthaw.com

Cranial adjusting speeds recovery from concussions
C.A.T.S. is a breakthrough technique for correcting the misalignments in the skull caused from the trauma involved in concussions. Cranial Adjusting Turner Style (C.A.T.S.) can realign the bones and restore the proper circulation of cerebral spinal fluid and blood to the nerves and tissues damaged by misaligned bones. This treatment has enabled many concussion sufferers get back their lives and do it more quickly than the traditional treatment protocols. C.A.T.S practitioners are able to detect and correct any cranial misalignments. They function under the basic principle that if a cranial bone is out of place; put it back into place and restore its function.

Cranial adjusting provides faster and better recovery for concussions.

Post-concussion symptoms can remain long after the original trauma. Headaches persist, brain fog does not lift and disorientation can completely take over every aspect of a person’s life.

Modern advances in brain research and imaging have proven that the sutures to the bones in the skull contain blood vessels, nerves and connective tissue, all within a space 1/100th of an inch across. They help nourish the cranium and facilitate movement of the bones that form the skull. The impact of a concussion can knock bones out of alignment and cut off the circulation within these sutures. Because the skull bones are still misaligned from the trauma, it’s difficult for normal brain function to be restored.

Dr. Barbara Rodwin is certified in the C.A.T.S. technique. Please feel free to ask her questions regarding this technique.

Melatonin for sleep and foods rich in this

Melatonin for sleep and foods rich in this

Melatonin is a hormone produced in the body by the pineal gland and also produced in the gastrointestinal tract. This hormone plays a key role in synchronizing circadian rhythms and helps regulate the sleep-wake cycle in mammals. In addition to this function, melatonin is a potent antioxidant that protects the body from free-radical damage. Synthetic melatonin has gained popularity in recent times as a nutritional supplement, melatonin can be found in a variety of foods. As we age melatonin production decreases and the amount of light affects melatonin production.

Melatonin acts as an antioxidant by directly scavenging damaging agents that promote inflammation and aging and can cause conditions including cancer and cardiovascular and neurological problems. Although more research is needed, there is consensus about the potency of the compound in this respect: Regardless of a specific, curative effect, melatonin consumed through food can provide healthy levels of antioxidants.

Melatonin from a food source is typically used for its health benefits and not as a sleep aid. This is primarily due to the quantity, spread and time at which melatonin is consumed through food. If melatonin use is primarily for regulating sleep patterns or to alleviate the symptoms of jet-lag, then an over-the-counter supplement may be a better choice. Always consult your doctor of chiropractic or naturopath before using supplements, because they could interact with other medicines.

If you suffer from occasional insomnia or if it’s a nightly battle for you, you’ve likely looked at all of the natural solutions currently out there. You may have even tried some melatonin supplements, and if you’re like many individuals, had some disappointing results. If you have you may need to combine the melatonin with other natural supplements used to make the serotonin so you can sleep! If this is the case please ask what would be best for you.

Melatonin is a hormone produced by the pineal gland. Not only does it control your circadian (sleeping and waking) cycles, but it is responsible for regulating other hormones as well. It plays a role in regulating female reproductive hormones including menstruation and menopause.

While young people have the highest melatonin levels, production of this hormone wanes as we age. Some scientists believe this is why older adults struggle more with sleeping for the recommended amount of hours or even why they may go to bed earlier and wake up before the sun.

Have you tried boosting Melatonin Production Naturally? Read on…
Several factors can throw off the body’s natural melatonin production. These include a time change, jet lag, shift work, and even poor vision. And, as stated, it generally decreases in production as we age.

There are several foods, however, that can naturally increase melatonin production:
Oats, sweet corn and rice are the best foods to eat for melatonin. Pineapples, Bananas, Tart cherries, Oranges, Tomatoes, Barley, Olive oil, wine, beer, grape skins, walnuts.

While some of these foods only contain a small amount of melatonin, by incorporating them in wide varieties into your daily diet, you can try to obtain more melatonin to make up for the amount that your body lacks. 

Foods not high in melatonin but aid in sleep patterns: 
Almonds (as high in magnesium which is needed to produce melatonin), Cheese and crackers (tryptophan found in the dairy which aids in producing melatonin), lettuce (contains lactucarium which has sedative properties), fish such as tuna, halibut, and salmon are high in vitamin B6, which your body needs to make melatonin and serotonin: other foods high in B6 are raw garlic and pistachio nuts, chamomile tea (increase in glycine which relaxes nerves and muscles and acts like a mild sedative), Passion fruit tea (alkaloids are found in high levels in the flower and they act on our nervous system to make us feel tired), honey (slightly raises insulin and allows tryptophan to enter the brain more easily, kale (loaded with calcium, which helps the brain use tryptophan to manufacture melatonin), shrimp, lobster and hummus (good sources of tryptophan). 

Taking Care of Your Feet

Why do my feet go numb on the elliptical machine or with cycling?

scottfennfitness.com

There are 2 arches in our feet. There is the one most of us think of that runs the length of our foot and there is another less known one that runs across the width of the foot at the “ball”. This is called your metatarsal or transverse arch. Most of us don’t realize this arch can fall or drop. 

answers.com

Often the only symptom we may notice is our shoe size increases by ½ a size. This sometime occurs during or after a pregnancy, with higher impact activities, or even just with age. Our feet have receptors on the bottom that bypass our conscious control and we will alter the way we walk to avoid any foot pain. When the transverse arch drops we may push off involving the big toe to avoid the dropped bones in the ball of the feet. A callus may develop on the big toes but you experience no discomfort. However, if that arch has dropped and you have to load the ball of the foot, like on the elliptical or while cycling, the toes may go numb. The reason that occurs is the nerves that run between the metatarsals in the foot get compressed and numbness results. 

The solution to this may be to add metatarsal pads to the footwear to splay the metatarsals thus take the pressure off the nerves.  

skate-mart.com

Adhesive metatarsal pads are available here!

The Shoulder

coreperformance.com

Shoulder Mechanics

Whether throwing a ball, paddling a canoe, lifting boxes, or pushing a lawn mower, we rely heavily on our shoulders to perform a number of activities. Normally, the shoulder has a wide range of motion, making it the most mobile joint in the body. Because of this flexibility, however, it is not very stable and is easily injured. The shoulder is made up of two main bones: the end of upper arm bone (humerus) and the shoulder blade (scapula). The end of the humerus is round, and it fits into a socket in the scapula. The scapula extends around the shoulder joint to form the roof of the shoulder, and this joins with the collar bone (clavicle). Surrounding the shoulder is a bag of muscles and ligaments. Ligaments connect the bones of the shoulders, and tendons connect the bones to surrounding muscle. Four muscles begin at the scapula and go around the shoulder, where their tendons fuse to form the rotator cuff. When the shoulder moves, the end of the humerus moves in the socket. Very little of the surface of the bones touch each other. Ligaments and muscles keep the humerus from slipping out of the socket and keep the clavicle attached to the scapula.

To keep shoulders healthy and pain-free, it's important to know how to spot and avoid common injuries.

Recommended Treatments for Shoulder Injuries

Signs that you should seek treatment include:

1. Shoulder pain that persists beyond a few days

2. Recurring shoulder pain, even if it has a history of settling on its own

3. Inability to carry objects or use the arm

4. Injury that causes deformity of the joint

5. Shoulder pain that occurs at night or while resting

6. Inability to raise the arm

7. Swelling or significant bruising around the joint or arm

8. Signs of an infection, including fever, redness, warmth or swelling

Dr. Rodwin can assess your shoulder problem and will recommend treatments specific to your issues based on her diagnosis which may include: chiropractic adjustments, massage therapy, Active Release Treatment, acupuncture, stretches, etc. It is very important to seek out treatment early on before the problem becomes a chronic issue.

Common Injuries of the Shoulder

Bursitis: The most common diagnosis in patients with shoulder pain is bursitis or tendonitis of the rotator cuff. Bursitis is an inflammation of a fluid-filled sac, or bursa that lies between tendon and skin or between tendon and bone. Normally a bursa protects the joint and helps make movement more fluid.

physioworks.com.au

Rotator Cuff Tear: A Rotator cuff tear occurs when the tendons of the rotator cuff separate from the bone. Surgery is sometimes necessary for this condition.

healthbase.com

Shoulder Instability: Instability is a problem that causes a loose joint. Instability can be caused by a traumatic injury (dislocation), or may be a developed condition

Shoulder Dislocation: A dislocation is an injury that occurs when the top of the arm bone becomes disconnected from the scapula.

blog.affinityhealth.org

Shoulder Separation: Also called an AC separation, these injuries are the result of a disruption of the Acromio-clavicular joint. This is a very different injury from a dislocation!

Arthritis: Shoulder arthritis is less common than knee and hip arthritis, but when severe may require a joint replacement surgery. Arthritis is a gradual narrowing of the joints and loss of protective cartilage in the joints about the shoulder.

Frozen Shoulder: Also called 'adhesive capsulitis,' this is a common condition that leads to stiffness of the joint.

moveforwardpt.com

Motions of the Shoulder Explained

Normal movement of the shoulder requires fluent action at four different joints and these often are out of alignment with shoulder problems.

• Scapulo-thoracic Joint: Movement of the scapula (shoulder blade), gliding on the rib cage and with the thoracic spine (midback).  Normal motion is: for every 2/3 of gleno-humeral elevation (shoulder), there is 1/3 of scapulo-thoracic (midback with shoulder blade) elevation. Movements occurring here include elevation/depression, retraction/protraction and superior/inferior rotation. When someone undergoes a shoulder injury their body adapts and switches the mechanics from 2/3 shoulder motion to 1/3 shoulder motion and from 1/3 midback-shoulder blade motion to 2/3 midback-shoulder blade motion. Commonly this movement is not fixed completely for patients that have shoulder problems and this is the main reason why their problem does not go away.  The thoracic spine (mid back) needs to be treated as well to aid in resolving their shoulder issues.
• Acromio-clavicular Joint: Movement about this joint is very slight- but this synovial joint actually allows small amounts of superior and inferior glide.  When this goes out of alignment there can be discomfort or pain in the front of the shoulder.
• Sterno-clavicular Joint: This refers to the joint of the acromion at the manubrium of the sternum. Movements allowed here include elevation/depression, anterior/posterior translation and small amounts of rotation.  Problems in this area can lead to discomfort/pain in the front or the upper back area.
• Gleno-humeral Joint: Movement of the head of the humerus in the glenoid fossa.  Problems with this joint can lead to muscle imbalances and tightness in the muscles in the shoulder.

It is important with shoulder problems to evaluate the motion of all these shoulder joints to aid in resolving the shoulder problem.

Environmental Toxins

www.yourhealthandmine.net

Even if you carefully monitor what you eat, and pay close attention to the household products and items you purchase, your chance of being exposed to hazardous toxins is still quite high. Lead, arsenic, mercury, PCBs, flame retardants, and an array of other chemicals linked to cancer, birth defects and neurological diseases are well represented in most people’s bloodstream.

These dangerous chemicals and toxins are in the air you breathe, the water you drink, the food you eat, your home and workplace, and the products you use. Over the last 50 years, from 70,000 to 100,000 different chemicals have been introduced into the world‘s markets with about 1,500 new ones added each year.

Numerous clinical studies reveal that common and dangerous toxins are stored in the bodies of a large percentage of the population –- within organs, fluids, tissues, and circulation. In many of the cases studied, toxic body burden exceeded safe exposure limits as set by the Environmental Protection Agency, as these toxins are closely linked to a number of chronic illnesses, developmental conditions, and behavioral problems. Toxins wreak havoc by causing chronic inflammation, DNA mutations, oxidative stress, the disruption of cell signaling, and other critical damage.

You can take action to prevent and reduce your exposure to these harmful toxins right now! That would include switching to non-toxic and natural alternatives for items that you use on your body, in your home and around your yard, to start.

Estimates show most Canadians have somewhere between 400 and 800 chemicals stored in their bodies, typically in fat cells. Because effects from exposure to toxins are difficult to identify, it can be years before problems from exposure manifest themselves as a disease or chronic ailment.

Toxins in Your Home and Workplace

naturalremediesthatwork.com

Many potential toxins are lurking within your home. Toxins can be found in furnishings, flooring, paint, air fresheners, cleaning products, the water you drink, and the air you breathe. Commercial interests often override health concerns associated with many products, in part because related health problems may take years to develop and be difficult to assign cause.

The workplace can also be a dangerous environment. It is a place in which we can encounter many chemicals and products that are also found in the home, that have the potential to cause human harm. There have been countless articles written on both “Sick Building Syndrome” and “Occupational Asthma.” Under these two modern diagnoses, people have complained of a variety of symptoms including watery eyes, runny nose, headaches, dizziness, nausea and tightening sensation in the chest. The curious thing about most of these symptoms is that they have a distinct pattern of getting worse while in the work environment and significantly better over vacations or weekends.

Indoor air can have higher concentrations of toxins than outdoor air. Ironically, these chemical toxins come from the products we use to make our lives better.

Toxins in Personal Care Products

The skin is your largest organ, what you put on it is absorbed into your bloodstream!

www.drfranklipman.com

The average woman uses over 15 personal care products daily, the average man about 6. Each product containing a dozen or more chemicals! Many of these chemicals are carcinogens, neurotoxins and contain reproductive toxins! See that long list of ingredients on the back of the bottle? Some probably aren't as safe as you'd hope.

The majority of people wash their hair daily with some of these toxic ingredients namely: Sodium lauryl sulfate, Parabens, and propylene glycol.  Sodium Lauryl sulfate is a surfactant (industrial strength), Parabens (preservatives that mimic estrogen, and propylene glycol, moisture retainer (cosmetic form of antifreeze). Why consciously put those in your hair, skin and mouth daily?

Perhaps you’ve reasoned that a little poison is okay and continue using commercialized products. Seeking out responsible skin care products is like making food choices. Just like food, there are alternatives to toxic products. By reading labels, avoiding harmful ingredients this might help you feel a little healthier, contributing to wellness, while reducing unintended consequences of compounded toxins in your body and environment. A win-win!

For more information about toxins in personal care products go to the Environmental Working Group’s Skin Deep Cosmetics Database: www.ewg.org/skindeep.

Environmental Toxins – A Naturopathic Perspective

Toxins commonly come in the form of heavy metals, chemicals and from breakdown products produced by metabolism. The body is constantly working to neutralize and eliminate them.  

A toxic overload happens when the body can’t remove these toxins and they start building up in the cells. Symptoms of toxicity can range from fatigue, muscle aches, joint discomfort and pain, eczema, headaches, or indigestion to more severe diseases including cancer and Parkinson’s Disease. 

From a naturopathic perspective, the main goal is to eliminate exposure to harmful materials while supporting the body to detoxify and eliminate these harmful materials. 

Consuming organic food allows us to avoid many of the pesticides, herbicides, synthetic hormones and antibiotics present in our food system. Switching to safer cleaners and personal care products prevents us from being exposed to chemicals that can contribute to cancer and hormone dysfunction. 

The concepts of “detoxification” and “cleansing” have also been gaining popularity in modern times with the increasing number of toxins surfacing in our environment and a corresponding decrease in health of our population. 

Although we can’t avoid everything, there is much we can do to increase our awareness and support our bodies to eliminate toxins.  Get informed, take action, and if you need extra help your naturopath is here to steer you in the right direction!

Strategies to Eliminate Toxins in Your Home

·  Only use natural cleaning products in your home. You can make your own or purchase from health food stores.

·  Establish a “no shoe” policy in your home. This will reduce toxins and pesticides brought into your home from outside.

·  Avoid using chemical pest control products. Look for safe, non-toxic alternatives.

·  Use toxin reducing house plants. Certain house plants are useful in cleaning the air inside your home.

·  Change or clean your furnace or A/C filters at least every 1-3 months depending on use.

·  Switch over to natural brands of toiletries including toothpaste, antiperspirants and cosmetics.

·  Avoid using artificial air fresheners, dryer sheets and fabric softeners as these will pollute the air in your home.

·  Avoid using lawn care chemicals to prevent residue from being tracked into your home.

·  Have your tap water tested and if contaminates are found, install water filters.

·  Use low-VOC paints, caulks, sealants, finishes and carpeting

·  Ventilate all year round to bring fresh air into your home.

Golf

hfs-clinics.co.uk

The foot explained!

The foot is made up of 26 bones, ligaments, muscles and tendons. The foot functions as one link in a biomechanical kinetic chain, where movement at one joint influences movement at other joints in the chain. Each bone in the foot performs bending, and rotational motions during the gait phase. 

When the foot hits the ground, a series of events extending throughout the body is set into motion. This complex interaction of bone and soft tissue can cause or contribute to a number of conditions.

Flexible, custom-made orthotics support and encourage normal foot function, which in turn helps protect the body from the harmful effects of faulty biomechanics. When the feet provide a balanced foundation for the body, its components can work together most effectively. A house with a flawed foundation may stand for years, but problems (leaks, cracked walls or sagging windows) will eventually develop. The effects of foot imbalance on the body can be just as insidious.

Common Swing Faults

training.sportsxfitness.com

Common swing faults occur due to tight shoulder, tightness in the hip joint, spinal injuries, and repetitive strain injuries. When shoulder rotation is restricted the body compensates with excessive spinal rotation. This can result in back injury because most people already lack flexibility in the spine.

In addition, golfers will notice that they have difficulties in:

• Keeping their eyes on the ball.
• Maintaining an optimal swing plane.

This results in fat or thin shots. When the golfer attempts to compensate at the shoulder joint, the chances of a hook or slice increases. Tightness in the hip joint rotational muscles places additional strain on the rotational requirements of the shoulder or spine. Often a golfer will compensate by lifting up during the back swing and then chop down on the ball resulting in a flat shot.

Wrist and elbow injuries often occur when the body does not have the capacity to effectively compensate at either the shoulder or spine. The wrists are then over-used to drive as well as decelerate the golf club.

Stretching Will Not Break The Adhesions

Even individuals such as professional athletes who are constantly stretching find it difficult to release these soft tissue adhesions. This is why so many professional and amateur athletes are turning to Active Release Technique (ART) to release and remove these restrictions.

Scar tissue (or soft tissue adhesions) is several times stronger than normal tissue. Often muscle groups will literally adhere to each other, preventing the sliding necessary for full mobility. During normal stretching, the first tissue that elongates is not the scar tissue, but the normal healthy tissue. Stretching is essential at the right time, but it never releases the restrictions that often occur between two soft tissue surfaces.

Do you think within your body you have stiffness that is limiting your golf swing?

The most common injuries in golf are back injuries.  Most of these injuries are muscle, ligament or joint strains that can be treated effectively if caught early.  Changing technique and equipment can help golfers with chronic (long-term) back pain play around with the injury – it will not help correct the problem though.  Constant bending over and rotational motions cause extreme stress on the muscles and joints of the lower back. The use of newer and longer clubs can allow your body to remain closer to the upright position and help relieve stress on your back. 

Shoulder problems are often due to improper mechanics between the shoulder, lower neck area, mid-back and the shoulder blades. This is known as SCAPULO-THORACIC Motion. If a limitation of motion in this area, then the GLENO-HUMERAL (Shoulder) Joint will have to compensate. If compensation occurs at the shoulder joint, the chances of hooking or slicing the ball increase exponentially. Rrestricted shoulder range of motion is compensated with excessive spinal rotation, leading to back injury because most golfers lack rotational flexibility in the spine to begin with.

Golfer’s elbow is an inflammation of the tendons which allow the elbow to flex (bend).  Treatment consists of ice, rest, adjustments, soft tissue therapy (Active release technique/massage therapy), wearing a brace and stretching. 

Your golf swing is all about proper body mechanics. A good golf swing requires full rotational capacity of nearly every joint involved and must be done - efficiently - easily - explosively - repeatedly. Many swing faults are directly attributable to poor joint mobility with soft-tissue restrictions.

In order to effectively balance your muscles and remove joint restrictions we must first identify your unique pattern of muscle imbalances. By utilizing a series of muscle balance and swing analysis tests, we can identify the exact type, extent, and location of muscle restriction.

Is it time to have it checked?

______________________________

Most Common Injuries for the PGA Tour:

1. Low back pain (25%)  

2. Left wrist (16.1%) 

3. Left shoulder (10.9%)

4. Left knee (7%)

5. Left hand (6.8%)

Many people stop playing golf because of injury. Interestingly, golfers will spend hundreds of dollars each year on new or improved equipment but will not invest any time or money in the most essential piece of equipment—  their body.

Is Golf Giving You A Headache?

Golf is a popular sport played by enthusiasts of all ages here in the Ottawa region. Golf has some “usual suspects” when it comes to injury. Low back pain, golfers elbow, and rotator cuff injuries of the shoulder, to name a few. Range of motion of the trunk and upper extremities is the key to a successful golf swing. 

Flexibility exercises not only have the potential to prevent injury, but also to improve golf performance. Unfortunately, as you get older, your flexibility is likely to decrease, predisposing you to injury. Golf is a game of repetitive twisting and rotation of the trunk. Excessive rotation puts a shear stress on the spine, which may increase risk of injury.

Injury prevention for the low back includes proper swing mechanics, such as rotating both the shoulder and hip equally in the backswing, and keeping the spine vertical (no hyperextension) on follow through.

Exercising the muscles of the core, which are the powerhouse and foundation of the golf swing, will assist in the long shots and increase crispness and control in the short game. So what’s all this about headaches? Was that just a catchy title? No! Neck pain and cervicogenic headaches can be chronic and common in some golfers. If doing as you’re told (keeping your head down instead of admiring your Lori Kane shot), you can jam your upper cervical joints and sprain the suboccipital muscles, especially if your follow through is tense. 

So it’s time to add neck stretching to your pre-game routine, and ensure that you have a relaxed follow through on your swing. See your chiropractor if your symptoms persist. So stretch, warm up, relax, and have fun. Bring on lower scores, fewer lost balls and bunkers!

Achilles Tendonitis

Achilles tendonitis is a common injury in the running community. It is an inflammatory ailment that leads to swelling, pain and tissue damage. It results from repetitive strain, which in turn makes it more susceptible to tearing or even rupturing.

The Achilles tendon attaches to the heel of the foot, as do the posterior muscles of the leg, which help to plantar flex the foot (point the toes down). It is responsible for providing the push that drives the foot down and forward when walking, running, and jumping. All in all, it generates a lot of tension and absorbs a lot of force. It‘s involved in most actions of the lower extremity and becomes more susceptible to tendonitis when engaging in sports, where it is under a constant, repetitive load.

A further danger exists for triathletes, when making the transition from swimming to running. The tendon has been in a shortened position during the swim and then has to elongate during the run. Without stretching the tendon beforehand, a strain on the fibers or even a tear can occur because the fibers are “accustomed” to the shortened position.

Prevention plays a major role in dealing with tendonitis. Proper running form, appropriate footwear and a good flexibility program are important areas to start with. Massage, ART, and acupuncture are all treatments that not only help to restore flexibility once tendonitis has developed, but are viable ways to prevent it as well.

Tendonitis rarely goes away on its own. Usually, the longer you have tendonitis the longer you will need treatment before you see improvements. Massage is an excellent way to maintain the integrity of the muscles by increasing circulation (bringing nutrients to the area and flushing out metabolites) and reducing tension on the fibres. ART works quickly to break down adhesions and scar tissue that form with tendonitis, helping to restore full range of motion. Acupuncture is another effective way of reducing inflammation and pain.

Remedial exercise: Helping you heal faster

Remedial exercises are used to improve your body’s health. They are useful for rehabilitation after an injury or simply as part of your overall wellness plan. Your health care provider may ask you to do exercises at home, or they may be used during your treatments. In general, there are four primary types of remedial exercise: range of motion, stretching, strengthening, and cardiovascular. Most conditions will be given a combination of at least stretching and strengthening exercises, although many will be given components of all four.

In order to understand how remedial exercises work, it is important to understand how the body’s musculoskeletal system works. Every joint in the body has multiple muscles working to stabilize and/or move it. While some muscles are working to move your joints, others will work to stabilize them or slow the movements. This ensures that movements are smooth and controlled, and helps prevent injury.

Back Pain

Low back pain affects 85% of the working population, and 80% of Canadians will suffer from low back pain in their lifetimes. In a recent Environics poll, nearly two-thirds of adults in Canada said they experienced moderate to severe back pain in the past year, causing them to lose anywhere from a day to more than a month off work.

Health Canada estimated that musculoskeletal disorders, including back pain, cost society $16.4 billion in combined direct (treatment and rehabilitation) and indirect (lost productivity) costs.

Back pain is a leading cause of prescription (and non prescription) drug use, medical visits, hospitalizations and restricted physical activity. In Ontario alone, back pain accounts for one-third of lost work claims, according to the Institute of Work and Health.

The main causes of back pain are: improper lifting, carrying heavy articles, sports injuries, poor posture, health conditions, and work related injuries.

Many ordinary activities, like working at a computer or driving, can lead to a posture that puts additional pressure on your lower back. By the time you feel pain, the problem has most likely been in the making for some time. In fact, in 1999, Canadians spent $21.5 million on back pain products. Yet while many of these avenues offer relief, they may not get to the root of the problem.

Back pain affects Canadians of all ages, and slightly more women than men. Their effect has the greatest impact on adults under 45, and is only second to arthritis in those 45 to 65 years of age. For them, it’s the number one cause of limited activity, keeping them from work, out of the game, and away from the garden.

The findings also show that almost half the people asked said that coping with back pain made it more difficult to concentrate on everyday tasks – which means not just dealing with the pain, but also having to manage the disruption it causes in their life and the lives of those around them.

Almost nine out of 10 Canadians rated back pain as an important public issue. While some people treat only their pain, others ignore it altogether, dismissing its severity or thinking it will just go away. But because so many people’s everyday activities contribute to the problem, backs are routinely and repeatedly exposed to risks. And the reality is that ignoring the problem doesn’t make it go away. In fact, it can make it worse. For Canadians suffering from back pain, getting back on their feet means taking an active role in treating not just the symptoms, but also the problem. And to help them, chiropractors are able to offer a variety of treatment options.

Common questions about low back pain:

How do you get back pain? One of the most common causes of low back pain (LBP) is an overuse syndrome that creates muscular pain. However, other significant causes of low back pain include direct trauma, lifting and twisting, age-related changes creating degeneration, and postural stresses.

How is it treated? Chiropractors are practitioners of choice when it comes to back pain, and have a high rate of patient satisfaction. About four million Canadians consult a chiropractor each year. Joint manipulation and home-based exercises are the best first line treatment options for most causes of LBP; a supervised chiropractic program is beneficial.
Three recent reports have concluded that increased utilization of chiropractic care can contribute to improved productivity and reduce benefit costs.
As well, patients treated by a chiropractor for back pain returned to work sooner and had reduced rates of chronic problems and hospitalization.
Reports demonstrate that chiropractic is a more effective – and more cost-effective – care for occupational and non-occupational back injuries and related conditions than other common forms of treatment. And chiropractic can play an even greater role in improving organizational health and productivity, and reducing absenteeism and disability.

Is lower back pain really a serious problem? First of all, if it makes life more difficult for you, that’s serious in itself. Even if it goes away in a few days, you haven’t really gotten rid of the problem. It will most likely return and if left untreated, could be more debilitating the next time, which is why we recommend seeing a chiropractor at the first sign of back pain.
Lower back pain can also be accompanied by a variety of symptoms, some of which indicate very serious problems. Do you currently have, or have you ever had:
• Leg pain with numbness, tingling and/or weakness?
• Back of leg pain with coughing or sneezing?
• Difficulty standing up after sitting for any period of time?
• Morning stiffness?
• Pain after extended walking?
• Pain in your hip, buttock, thigh, knee or foot?

If you’ve answered “yes” to any of these symptoms, it’s time you got help from a doctor of chiropractic. What will a chiropractor do?
Chiropractors use highly specialized, hands-on healing techniques (called adjustments) to correct spinal problems and offer long-term relief.
Your first visit will include neurological, orthopedic and chiropractic examinations, and if necessary, an x-ray may be recommended to assist in diagnosing your problem.
Once your chiropractor fully understands your condition he’ll give you a complete explanation of your test and x-ray results, along with an effective plan of treatment. Next step? Relief!

How does it work? Through chiropractic adjustments, your body is given the opportunity to heal itself. That’s because once the spine is properly aligned, your entire nervous system can work the way it was intended. Health is restored naturally to your lower back and your whole body.

But long-term relief from back pain is a team effort. There’s plenty you can do as well. Consider a healthier lifestyle, moderate exercise, a well-balanced diet, and improving your posture. Your chiropractor will do the rest by providing your body with the necessary adjustments to help your spine be healthier and stay healthier so you can get back on track.