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Exercise at Home!

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You may be considering a return to the gym this fall or winter. Should you choose not to, in order to ensure that you get the most benefit from your personal routine, here are some tips for your home or outdoor exercise activity.

 

Be safe and aware of your surroundings-

If you’re exercising outside, such as weightlifting or even yoga, be sure to check that you have adequate space and that your activity surface is clear of any debris such as rocks, branches, and waste. Also, choose clothing to match the temperature outside. If it’s hot, wear something breathable and light. Make sure to bring an extra water bottle as well so you can properly hydrate.

 

No equipment, no problem-

There are many items that you can use to substitute for kettlebells, weights and dumbbells and still get an effective workout. Here are a few examples:

-Backpack; items can be added to safely increase resistance for lower body exercises or walking.

-Laundry jug

-Bag of potatoes or bag of soil.

-Trees and tree branches:  be kind to Mother Nature! Make sure to choose trees and branches appropriate for your weight.

-Park benches:  ensure the bench is balanced and stable before using it for an activity.

Whether you’re an elite athlete or weekend warrior, a great option is also a 4 L water jug. In order make your exercise more or less challenging, you can add or remove water to match your fitness level.

 

Top tips for exercising at home-

Safety is a big concern when exercising at home. Here are some things to consider:

-Footwear:  make sure your choice of footwear is tailored to the type of exercise you’re performing in order to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.

-Space:  make sure the space around you is clear of things you can trip upon, such as toys.

-Props:  use proper household items to substitute for weights and dumbbells, such as a water or laundry jug.

-Stools and chairs:  if using a stool or chair during a workout, make sure that it is stable and has a wide base of support.



Author:  Dr. Marco De Ciantis, D.C.

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Plica Syndrome

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Plica Syndrome (PS) is a relatively common knee condition whereby one of the membrane folds (i.e. wrappings) located in the medial (i.e. inner) aspect of the knee joint becomes irritated. In most individuals, there are 4 plica located in the knee. PS occurs when the medial plica becomes inflamed or irritated, often from repetitive motion or activities (particularly those that involve bending and straightening of the knee). These activities can include, but are not limited to, using a stair climbing machine, running, biking or kneeling. However, even a one time sudden trauma to the knee, for example, from a fall or car accident, can also lead to the development of PS. Patients suffering from PS generally experience medial knee pain but can also experience a “snapping” sensation from the knee joint as they move. Due to its presentation, PS can oftentimes be confused with a medial meniscus or medial collateral ligament injury thus resulting in the underdiagnosis of PS. Generally, an injured meniscus will produce pain at the knee joint line while an irritated plica will produce pain above the joint line.

 

The vast majority of patients suffering from PS will not require a surgical intervention in order to get better. Patients generally recover well from conservative (i.e. non-surgical) treatment from a Chiropractor, Physiotherapist and Registered Massage Therapist (or combination thereof). These healthcare providers can determine if PS is present through a detailed history and physical examination. Furthermore, they will also be able to develop a rehabilitation program that is catered to you in order to support your recovery and get you back to being active as fast as possible!

 

If you think you may be suffering from PS, contact our head office today or book your assessment online!



Author: Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Top Choice Award!

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Sports Specialist Rehab Centre is proud to announce that we are a 2022 Top Choice Award Nominee! WOOHOO! 🥳 Now, we need your help to WIN! Voting is now open and if you feel that we have earned your vote, we would appreciate your support. 🙏 Winning the Top Choice Award is one of the largest endorsements a business can receive within North America, so this is a BIG deal!

Your vote will automatically enter you into a draw for a chance to win 1 of 4 cash prizes of $500 given out by Top Choice Awards! 💰
‍
You can vote for us here 👉Vote for the 2022 Top Choice Awards

Voting ends December 20th, 2021 at noon EST.If you believe we are your Top Choice, show us some love and help us spread the word! Thank you for your time and we appreciate your vote! 💜 P.S your written feedback in the survey is very important to us, as it allows us to know what you love about us and what we can improve to continue serving you every day and providing the best customer experience possible. Many thanks in advance!

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OCA Awards

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Join the Ontario Chiropractic Association in celebrating the best in Chiropractic!

Please visit the link below to learn more about the award event and to nominate an Ontario Chiropractor for various catagories today!

 

OCA Awards (chiropractic.on.ca)

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Athlete’s Foot

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With the return of organized sports and teammates sharing common spaces like locker rooms once again, the spread and contraction of Athlete’s Foot is a concern.

 

Tinea Pedis (a.k.a. “Athlete’s Foot”) is a fungal infection of the foot, typically initiating between the toes. The fungus loves damp, wet, warm and humid conditions such as those found in the environment of the foot, shoes and socks during and following athletic activities. It’s important to note that tight fitting shoes can contribute to fungal growth. The fungus causing Athlete’s Foot is contagious and can spread through unprotected contact with contaminated floors, towels or shoes. As such, walking barefoot in locker rooms or communal baths/showers is a major concern.

 

Symptoms of infection generally involve a red, scaly rash (usually presenting first between the toes) as well as itch (often the most extreme immediately after removing socks or shoes following athletic activity). Blisters and/or ulcerations can occur as well.

 

In order to prevent the spread of Athlete’s Foot please adhere to the following recommendations:

 

-Keep your feet dry as much as possible.

-Regularly change your socks to a fresh, clean pair.

-Wear shoes designed for ventilation during activity.

-In public spaces, protect your feet by not walking barefoot.

-Alternate shoes (giving shoes time to dry).

-Do not share your shoes.

 

If you have a persistent rash on one or both feet, please seek assistance from a medical doctor immediately!



Author:  Dr. Paolo De Ciantis, BSc.(Hons.). M.Sc., D.C.

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Lifting Luggage

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Lifting Your Luggage Correctly

 

In the flurry of packing for a vacation or business trip, it’s easy to get carried away and pack everything but the kitchen sink into your suitcase and carry-on. However, over-packed luggage along with improper lifting and carrying techniques are common causes of low back, shoulder and neck injuries. The good news is many of these injuries can easily be prevented. The following tips can help take the pain out of your

vacation:

 

Choosing your luggage:

When shopping for new luggage, look for a sturdy, light, high-quality and transportable piece. Avoid purchasing luggage that is too heavy or bulky when empty. Choosing a bag with wheels and a handle can go a long way to lighten your load. A good quality backpack with adjustable, padded shoulder straps and a waist strap makes an ideal carry-on because, when worn properly, backpacks can evenly distribute weight.

 

Packing your luggage:

Over-packing is an easy pitfall. The larger and heavier the luggage, the more

susceptible you are to neck, back and shoulder injuries. Try to only pack what you absolutely need. When possible, place items in a few smaller bags, instead of one large luggage piece. Ensure your carry-on luggage does not weigh more than 10-15% of your body weight. Keep the contents of any carry-on luggage to a minimum, pack heavy items at the bottom of the bag and make efficient use of the bag’s pockets.

 

Lifting and carrying your luggage:

Lifting your luggage can’t always be avoided, even if your luggage has wheels. But practicing safe lifting techniques can substantially reduce your risk of injury. Move slowly and, whenever possible, break the action into smaller parts. For instance, when loading a suitcase in the trunk of a car, try lifting it first onto a chair or step-stool, then lifting it into the trunk. Similarly, when placing luggage in an overhead compartment, first lift it onto the top of the seat. When lifting your luggage, first get close to the load and stand with your feet shoulder-width apart. Bend at the knees and let your leg muscles, rather than your back, do the lifting. Hold the load close to your body. Avoid twisting. Instead, turn your feet in the direction you are headed and turn your entire body in that direction. Do not carry bulky luggage for long peri­ods of time. Make sure to check heavier items when travelling rather than carrying them for the duration of the trip. Try to carry light pieces in each hand rather than a single heavy item on one side. If using a backpack,

use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement. If using a duffel or shoulder bag, switch sides often to reduce strain. 

 

If you’re experiencing pain from lifting something heavy, visit your Chiropractor! In Ontario, you don’t need a referral to see a Chiropractor.



Author:  Dr. Marco De Ciantis, D.C.

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Dupuytren’s Contracture

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Dupuytren’s Contracture (D.C.) is a relatively common condition affecting the hand.  You may have seen a friend or relative suffering from D.C. and had been unaware.

 

D.C. is a condition that affects the fascia of the palm of the hand. “Fascia” is a fibrous connective tissue that wraps around bodily material such as muscle. In patients suffering from D.C., the fascia of the palm progressively, slowly thickens and tightens. The reason why this occurs is not well understood but what is known is that genetics and injury may play a role. The progressive thickening and tightening of fascia can create distinctive nodules (i.e. small lumps) of thickened tissue. The nodules can initially be painful but then become less so over time. With progressive nodule formation, a distinctive pitting appearance on the palm of the hand may occur. “Pitting” (i.e. deep indentation at the nodules) occurs as the fascia underlying the skin begins to pull on the skin overlaying it. As D.C. worsens, the fascia can begin to form thick cords (progressive thickening and then contraction of nodules) that begin to tether fingers and pull them into a distinctive bent position. As such, the sufferer may not be able to fully extend and subsequently use fingers that are affected. Attempting to move the tethered fingers may cause the sufferer pain. Since D.C. can occur slowly over many years, in some patients, it does not influence daily life. In fact, D.C. may occur so slowly that the patient never requires an intervention and the condition only presents as small inconsequential nodules. However, in other cases, the bent finger position can affect daily life significantly and requires a therapeutic intervention. 

 

Depending on how aggressive the condition is in a patient, surgical or pharmacological interventions may be recommended. Conservative approaches for treatment can also be utilized such as those provided by a Chiropractor or Physiotherapist. 

 

If you think you may be suffering from Dupuytren’s Contracture, contact our office to book your assessment today!



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Wishes

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Things Your Chiropractor Wishes You’d Stop Doing

 

We all do simple, everyday things that drive Chiropractors crazy! Here’s why you should stop doing them and what you can do instead.

  1. Improper Lifting

When you lift something the wrong way, you can easily trigger back pain. Before lifting

something heavy, follow these tips to avoid strain:

-Position yourself close to the object.

-Stand with your feet shoulder width apart with your feet and body pointing in the same

direction.

-Bend your knees, keep your back in a neutral spine position and slowly lift the load.

-Keep the load close to your body and pivot with your feet — don’t twist your body while

carrying the load.

  1. Spending Hours Staring at Your Phone

Did you know that bending your head to look at your phone can put up to 60 lbs of pressure on your spine? It doesn’t matter whether you’re texting, on social media or watching Netflix on your device, staring down for hours takes its toll on your neck and back. Here are a couple of tips to avoid the ache:

-Put your device down and take some time to stretch and give your neck and shoulders a break.

-When using your phone, raise it up closer to eye level to reduce strain.

  1. Sitting All Day

Sitting for long periods of time, repetitive movements and awkward work positions may create pain and discomfort. Follow these tips to make your workstation more comfortable:

-Use a lumbar support pillow to help you maintain proper posture.

-Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around.

  1. Sleeping on Your Stomach

Your sleep should always be restful and rejuvenating, but headaches and neck stiffness can be a painful wake-up call. Proper neck support can help you get a better night’s sleep. If you sleep on your side, get the proper pillow or neck support you need.

If you prefer to sleep on your back, you should choose a medium height pillow.

In general, Chiropractors recommend that you avoid sleeping on your stomach as it can lead to stress and strain on your spine, no matter which pillow you choose.

  1. Using Awkward Bags

Knowing how to choose and pack backpacks, shoulder bags and luggage can make your journey much more comfortable and back-friendly. Follow these tips to reduce the strain during your daily commute or summer road trip:

-Choose a lightweight backpack that has two wide adjustable padded shoulder straps.

-When using a shoulder bag, don’t always carry your bag on the same shoulder. Switch sides often so that each shoulder gets a rest.

-Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible.

If you would like more advice on how to beat your back, neck and shoulder pain so you can get back to doing the things you love? Visit your Chiropractor!

 

Author:  Dr. Marco De Ciantis, D.C.

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The Right Handbag

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How to Choose the Right Handbag

 

While worrying about the stresses of your daily schedule, back, neck or shoulder pain is the last thing you need. Whether it’s a fashionable new purse or a briefcase busting with business knowledge, knowing how to choose, pack and lift your bag can prevent them from becoming a pain in the back.

 

A heavy bag or purse can cause pain and injury to your back, neck and shoulders. Overstuffed bags also cause poor posture by encouraging the carrier to lean to one side. Here’s our common sense guide to help spare your back:

 

Choosing a Shoulder Bag

Whether your bag is a purse or only a home for your laptop, choose one with a wide, padded adjustable shoulder strap.

 

Packing a Shoulder Bag

Divide the contents among multiple pockets to help distribute the weight and keep items from shifting. Your bag should not weigh more than 10 to 15 percent of your body weight.

 

Carrying a Shoulder Bag

Don’t always carry your bag on the same shoulder. Switch sides often so that each shoulder gets a rest. Try not to lift the shoulder on which the purse is carried, ideally wear the strap across your chest.

 

If back, neck or shoulder pain persists, consider visiting a Chiropractor!



Author:  Dr. Marco De Ciantis, D.C.

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Tunnel of Guyon Syndrome

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What the heck is “Tunnel of Guyon Syndrome”?

 

“Tunnel of Guyon Syndrome” is a neurological condition whereby the Ulnar nerve is compressed or damaged at the palmar aspect of the wrist and hand. This compression (or damage) occurs as the Ulnar nerve passes through a tunnel in the wrist called “Guyon’s Canal”. Guyon’s Canal is formed by 2 bones of the hand, the pisiform and hamate bones, and a corresponding ligament that connects both bones. The Ulnar nerve, after passing through the canal, will innervate the pinky finger and ½ of the ring finger including muscles in the area. When the Ulnar nerve is compressed or damaged, the patient may experience pain, pins and needles, numbness, tingling, a burning sensation as well as hand and/or finger weakness.

 

The causes of Tunnel of Guyon Syndrome are varied but are typically a result of repetitive or acute trauma to the area of Guyon’s Canal. For example, individuals who cycle for extended periods (particularly over uneven or bumpy terrain) can develop Tunnel of Guyon Syndrome by gripping the handrails of a bicycle. However, other causes can include tumour, ganglion cysts, osteoarthritis or fracture of the hamate (eg. can occur during baseball batting or a golfer striking the ground with a club as opposed to contacting a golf ball).

 

Diagnosis is usually made from a detailed history and physical examination by a trained healthcare professional. A Nerve Conduction Velocity (NCV) test may be ordered to further examine how the Ulnar nerve on the affected side is working. A Chiropractor and Physiotherapist can perform conservative therapy to the affected hand/wrist and provide injury prevention recommendations as well as appropriate rehab exercises and activities. 

 

If you think you may be suffering from Tunnel of Guyon Syndrome, contact our head office to book your assessment today!



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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