Acupuncture

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Types of Conditions that Acupuncture is Beneficial for:
Acupuncture can be a very effective solution when treating many different problems. It works by increasing the circulation to the area and decreasing inflammation.  Secondly, acupuncture stimulates regrowth of the cells and tissues in an injured area. And also, it helps to reduce pain by activating opioid systems in the brain that respond to pain. Sometimes in pain conditions, the central nervous system remembers the pain, even if the injury is healed. Acupuncture helps to reteach the brain and nervous system to be healthy again.

The acupuncture needles are inserted into meridian points associated with the condition a patient has. The needles are very fine. The needle is thinner than your hair diameter!

Dr. Barbara Rodwin has treated: Ankles sprains, shin splints, Ilio-tibial band problems, Osteo-Arthritis of different  joints, Patello-femoral syndrome, hip problems, Sciatica, lower back problems, rotator cuff issues, golfer’s elbow, tennis elbow, carpal tunnel syndrome, headaches, migraines, neck problems. Also: pre-menstrual syndrome, immune system problems, depression/anxiety, colds, flu, rheumatoid arthritis, and other arthritic conditions.

There are fewer adverse effects associated with acupuncture than with many standard drug treatments (such as anti-inflammatory medication and steroid injections) used to manage painful musculoskeletal conditions. 

Brian Berman, M.D., director of the University of Maryland Center for Integrative Medicine in Baltimore, confirmed that acupuncture is definitely becoming a more popular treatment option for North Americans.  

"There is more evidence coming out showing acupuncture is safe and often effective and should be considered as part of a multidisciplinary approach for chronic pain," he said.

Are you a candidate for Acupuncture on your hip or knee?

Several studies have been done to test the efficacy of acupuncture in treatment of hip pain. A randomized, controlled study of 3,633 osteoarthritis patients, published in the November 2006 issue of Arthritis & Rheumatism, assessed the effectiveness of acupuncture along with routine care compared to routine care alone in patients with osteoarthritis of the hip or knee joints. 

Patients who received acupuncture with the routine care improved markedly compared to patients who only received routine care. Patients were randomly assigned to receive up to 15 acupuncture treatments in a 3-month period versus a control group that received no acupuncture. Some patients who did not agree to be randomly assigned also received acupuncture. The randomized and non-randomized acupuncture patients showed significant improvement in symptoms at three months and the improvement was maintained at 6 months compared to patients not receiving acupuncture. Quality of life also improved in the acupuncture group.                     

Taking Care of Your Feet

Flooring and Our Feet

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Over the last few decades flooring has changed substantially in our homes. In the 80’s and 90’s we had carpeting throughout the majority of the home. This carpet quite often had a thick under padding to add cushioning and softness to the floors. We now have changed the flooring significantly to much harder surfaces. For example, we now have hardwood, laminates, ceramic tiles and other hard materials. This change in flooring has caused a lot more of the population to experience foot discomfort. 

The reason the harder flooring in the homes may create issues for some is due to the lack of shock absorption the flooring provides.  

Some of us have a very high heel strike force. This higher heel strike on a ceramic tile means the structures of foot are under strain because there is no shock absorbed by the tile and this is then transferred directly to the foot. 

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This can cause a repetitive strain in some on the structures of the feet. These structures include the Plantar fascia under the heel that inserts in the ball of the foot, the Achilles tendon at the back of the heel and even up into our lower leg/shins. 

Another part of the foot under strain can be the metatarsal bones under the ball of the foot. Often as we age we lose the fat pad under the ball of the foot because the arch (transverse) that runs across the ball of the foot drops. 

The feet/flooring issues may arise with lifestyle change, such as when the person has retired or is home on a maternity leave, and this can mean they are now spending a lot more time in the home on those harder surfaces and thus can experience more discomfort. Often when the person is on maternity leave they are also carrying around the weight of a baby putting even more pressure on the feet.

 

SOLUTIONS: 

1. Wear footwear indoors.  This can be indoor use running shoes or slippers/Crocs that have a lot of shock absorption.  This also will put padding between the foot and the floor.

2. Choose “softer flooring”.  For example, choose laminate flooring for the kitchen that looks like ceramic tile.  Cork flooring, although more expensive, is softer than the hardwood flooring. 

3. Place soft mats on ceramic or hardwood.  If you tend to stand at the sink to do dishes place the mat under yourself.  Move the mat around to in front of the stove when needed.  Very good quality foam mats are now available for this purpose.   

Is your sleep position affecting your sleep or giving you aches and pains?

What is the best way to sleep?

When you're asleep during the night, what is the position of your body? Do you turn over onto one side, crunched up in a ball like a fetus in the womb, or do you roll over on your back, arms at your side like a solider?

Though a sleeper may find it difficult to record their posture for obvious reasons, there are "good" and "bad" ways to sleep. The cause of aches and pains or many sleepless nights (which can lead to a bunch of other negative risks) may have a lot do with the placement of your head, back, arms, and legs after you hit the hay.

"It is clinically accepted that a change in sleep position may benefit the systematic health of individuals," Australian researchers wrote in a 2007 study published in the peer-reviewed publication, "The Internet Journal of Allied Health Sciences and Practice."

The best sleeping position by far is either on the back or the side. It doesn't matter if you sleep on your left or right side, unless you're pregnant. Both of these positions support the spine and the neck, leading to a more restful night's sleep and helping to prevent injuries in the long run.

On your back

Sleeping on your back ensures proper circulation to the brain, maintains your back and neck in a neutral position, and fights acid reflux—all great reasons to back-sleep. Looking for beauty rest? It helps with that too, preventing wrinkles (because nothing is pushing against your face all night).

It is recommended to place a pillow under the knees, placing the legs in a more direct line with the lower back spine so that it's flattened against the mattress and receives more support. It's best to keep the arms down at your side, not sprawled over your head. Having your arms over your head will cause issues with the shoulders, neck and upper back.

The one drawback of sleeping on your back is that it may exacerbate snoring. People who suffer from sleep apnea are also advised to avoid this position.

That said, it’s not the ideal position for snorers, making the base of your tongue collapse to the back wall of your throat, causing a vibrating sound—try sleeping on your side to combat that.

                      

Picture 1 is correct, what is wrong with picture 2?

On your side

When a person is laying on either the left or right side, it's best to slightly bend the upside leg and place a pillow between the knees. This keeps the pelvis in a straight line and prevents unnatural twisting.

In addition to side-sleeping reducing snoring, sleeping on one’s left side also eases heartburn and acid reflux, making it easier to fall and stay asleep.

It’s a great option during pregnancy too, when back sleeping puts too much pressure on the spine. Sleeping on one’s left side during pregnancy improves circulation to the heart—doctors even recommend it since it’s so good for both Mom and baby.

When you are on your side you should not put your hands under your pillow or raise them above shoulder height.  Your arms should be folded directly in front of your torso.  If you do place your hands under your pillow this is normally a sign that the pillow is too low!

BAD: Stomach sleeping position

The worst position to sleep in is on your stomach! There is a consensus that the prone sleep position should be avoided from numerous health studies. If a person is lying with their belly down and face pressed into the pillow, they must crane their neck in order to breathe which can begin to strain the vertebrae in the bottom part of your skull after just 15 minutes. Sleeping on your stomach reverses the neck, mid back and lower back curve, places stress on the hips, knees and feet!

It’s a natural tendency, too, for the person to then bend the knee and hip of the same side to which the head is turned, and bring that leg up.  This causes an unnatural lateral, or outward, rotation of that leg that, and overtime leads to a chronic lateral hip rotation on that side.

Think about the soreness you’d feel if you kept your neck turned to one side for 15 minutes during the day! In this position you have your head to one side for hours at a time. You won’t necessarily feel it the next day, but you may soon start to ache.

Unfortunately many adults find stomach-sleeping the most comfortable position because they grew up during a time when mothers were told to place their babies’ tummies-down and have kept that habit through adulthood.

To break that sleeping pattern I advise patients to initially place one pillow under your abdomen and allow yourself to sleep on your stomach. Then over time add an additional pillow until such time you are lying on your side with pillow propped in front of you to avoid rolling to your stomach.  The other suggestion I have for patients is to tie a towel around their waist and to knot the towel at the front. 

The stomach-sleeping position also puts stress and joints and muscles, leading to nerve irritation and pain, tingling, and numbness. It may feel comfortable, but sleeping with your body curved in the fetal position restricts breathing and compresses vital organs.

Common items I discuss with patients regularly that place undo stress on their bodies:

Pulling the knees up:  You may feel it in the morning when you sleep with your knees pulled up high and chin tucked into your chest especially if you have an arthritic back or joints. You should try not to tuck them up too far.

Arms under your pillow or above your head:

This normally indicates your pillow is too low if your arms are under your pillow!  Having your arms under your pillow will aggravate your upper back, shoulders, elbows, wrists and hands.  To break this habit you should: raise the pillow up by placing a folded towel under the pillow.  Take another pillow and hug it in front of your torso. Any questions feel free to ask me.

Your arms above your pillow will place a lot of stress on the shoulders and upper back.

Your Pillow:  If it is too hard or bulky your pillow will not support the "C" curve of the neck. If that curve is diminished it won't support the head, leading to neck pain and other problems. Your pillow should be at the correct height to keep your head and neck in alignment.  The easiest way for you to determine this is to lie on your side and have someone see if your head stays straight. If it does not and it tips down then the pillow is too low and vice versa.

Pillows do wear out with use, the same as your footwear wearing out with use!  I tell patients’ often to have a look at their pillows to ensure they are still supporting them. Generally a pillow lasts 2 years.  I also recommend to patients’ after purchasing a new pillow to: mark on the date on the pillow and when they change the pillow case it will remind you of the age of the pillow.  As well if they make use of an electronic agenda to mark the date of purchase in the agenda and as well a year after purchase to a reminder to check the pillow and on subsequent months’ as well.

I have many patients’ that do not realize that a major part of their neck, shoulder, and back issues is either the age of their pillow or mattress.

At Back to Health Wellness Centre we do have pillows that we loan out for trying before purchasing one. If you would like to do this please speak with front reception.

Your mattress:

A mattress normally lasts only 10-12 years.  It is important to check the mattress regularly when changing the sheets for wear, bumps, lumps, and indents. If you are wondering if the mattress is starting to have a slight divot in it then take a leveller or broom stick and place it across the mattress to see if it is level.  You should also turn and possibly flip (if the mattress allows this) the mattress every 3-4 months’.

If you are purchasing a new mattress feel free to ask me what the best type is for your body type.

Based on the article what is this woman doing that she should change?

If you have any questions regarding your sleep positions, pillows, mattresses or anything else with your sleep feel free to email me at: dr.rodwin@back2health4you.com.  Enjoy your sleep!

Yours in Health,

Dr. Barbara Rodwin, D.C., B.Sc., D.Ac., ART

Doctor of Chiropractic, Cranial Adjustor, Acupuncturist, Biomechanics specialist and Active Release Technique Provider

Dr.Rodwin@Back2Health4you.com

240 Catherine St., Suite 100

Ottawa, ON  K2P 2G8

T:  613.237.3306

F:  613.237.3100

www.Back2Health4you.com

Twitter:      https://twitter.com/back2health4you

Facebook:   https://www.facebook.com/Back2Health4you

Preparing for Hockey Season

It’s that time of year to begin thinking about and preparing for hockey season.  

If you don’t take the time to properly prepare the body for the stress placed on it while playing hockey, then you are setting yourself up for muscle aches and soreness and also pre-disposing the body to injuries.

Your preparation should include the following:

1. Booking a biomechanical assessment with Dr. Barbara Rodwin
2. Preparing yourself through stretching and conditioning
3. Preparing your hockey gear

Ask us at Back to Health how we can help your pre-hockey season!

Is it Normal for my Feet to Hurt after Skating?
When you first skate in your new skates, yes, it is normal for there to be a little discomfort. It is normal to get the odd blister, or a bit of a pain. This discomfort should only affect you the first few times you use your skates. This is the normal process of breaking in a new pair of skates. After your skates are broken in you should be able to skate in them without any pain or blisters.

What happens if your feet hurt every time you skate in them?
If you’ve skated 10+ times and your skates still hurt your feet then there is a problem. Your skates may not fit you properly, or you may have problematic feet that need special attention. You can customize your skates by getting custom orthotics or off the shelf insoles for additional support, or by taking them to a pro shop to get them “punched”. Let’s say you have extra wide ankles, you can get the sides of your skates punched to give you some more room.

Some people only have sore feet with playing hockey and are fine with other sports. In this case we can make a custom orthotic designed specifically for the skate. The make and model is taken into consideration in their design. These are the same skate orthotics that NHL players use!!  

If your feet are hurting with skating, book an appointment with Keri-Lyn Dudgeon to evaluate ways we can help.

Dynamic Stretching and Warm Up: 
Dynamic stretching and warm up refers to a series of exercises geared towards getting the body moving in ways comparable with the demands of a specific sport. Body temperature rises as heart rate is increased allowing the major muscle groups to feel more “loose”, functional, and ready for an intense workout. The primary goals behind performing a proper dynamic warm-up are to improve performance and reduce the risk of injury. This is accomplished by: increasing the core temperature and joint range of motion, activating stabilizers, proprioceptors, and the central nervous system, increasing mental awareness and focus, and improving hockey related movement skills.

INTERESTED IN DYNAMIC STRETCHES, STATIC STRETCHES, PRE-SEASON CONDITIONING, OR STREGTHENING: ASK DR. BARBARA RODWIN

Injuries in hockey occur more commonly in games rather than practices.  Injuries more commonly occur during the final five minutes of a period, and 42% of injuries occur in the third period of a game, usually exhibition and preseason games. This is likely due to the level of competition involved and player fatigue.

Head and face injuries: 42% of injuries
Upper body injuries:     27% of injuries
Lower body injuries:     31% of injuries

Any type of hockey injury can be treated by the health care providers at Back to Health!

Think about your body; it is the most important piece of equipment you have!

Concussions and Hockey
If you have sustained a concussion while playing hockey, book an appointment with Dr. Barbara Rodwin as she is trained to properly evaluate and treat you. Dr. Rodwin is trained in the C.A.T.S. (Cranial adjusting turner style) method of concussion treatment, and has been practising this treatment for 2.5 years. 

Cranial Adjusting Turner Style (C.A.T.S) is a scientifically and neurologically based technique designed to address the cranial misalignments caused by an impact to the head. 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. Certain injuries to the skull can cause the bones to be knocked out of their proper alignment. These misalignments can interfere with an individual’s nerve, fluid surrounding the brain and blood supply to the brain. A misaligned skull can also exert extra pressure on the brain which interferes with the brain’s nutrient and oxygen supply, where pain and altered functions can be a direct result of the added intra-cranial pressure.

Dr. Rodwin has had excellent success using the C.A.T.S. technique in treating patients for concussions. The sooner you seek out treatment, the sooner you will be back playing!