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All Posts in Category: Health Basics

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Back To Gardening!

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Back to Gardening!

 

Plant and rake without the ache! Gardening is a great way for you to stay active and have fun in

the sun. Unfortunately, many Ontarians sustain injuries during gardening that can be easily prevented with a little know-how. To tend your garden and protect yourself from injury, follow these tips to loosen-up and lighten the load on your back.

 

  1. Warm up:

Before you begin any physical activity, warming up is your first step to prevent an injury. Take a

walk, even on the spot, 10 to 15 minutes should do it. Don’t forget to lift your knees and gently

swing your arms.

 

  1. Stretch before you start:

To plant and rake without the ache, do each of these stretches for your upper and lower body

5 times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

 

Upper Body Stretches-

For Your Sides:

Extend your right arm over your head.

Bend to the left from the waist.

Hold for 15 seconds and repeat on the other side.

 

For Your Arms and Shoulders:

Hug yourself snugly.

Slowly rotate at the waist as far as is comfortable to the left, then to the right.

 

For Your Back:

In a seated position, bend forward from the hips, keeping your head down.

Reach for the ground.

 

Lower Body Stretches-

For Your Thighs:

Face a wall or tree and support yourself against it with one arm.

Bend your right knee and grasp your ankle or pant leg with your left hand.

Hold for 15 seconds and repeat on the other side.

 

For Your Hamstrings:

Stand.

Reach your hands to the sky.

Then bend at the waist and reach toward your toes.

Hold for 15 seconds.

 

To tend your garden and protect yourself from injury, follow these additional gentle rules:

-Kneel, don’t bend, to plant.

-Change your body position often.

-Take frequent breaks.

-Alternate between light and heavy chores.

-Drink lots of water.

-If you suffer an injury, visit a Chiropractor so you can get back to doing the things you love to do, like gardening!

 

Author:  Dr. Marco De Ciantis, D.C.

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Physical and Mental Health

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How a physical injury can impact your emotional and mental health.

 

Our bodies are connected with our minds and heart. When one area is compromised, the others are impacted as well. Therefore, if you have a physical injury of some sort, regardless of the intensity of the injury; the mind and heart will feel the effects. For example, if you have injured your ankle and the recovery time is 2 weeks, this may affect your mood and mind in the following ways:

 

– You may begin to feel frustrated with the situation.

– You may experience feelings of anger, resentment, disappointment and you may even feel guilt or shame with yourself or others.

– You might have thoughts such as, “I should have been more careful”, “I can’t believe I made that mistake, I’m such an idiot”, and even thoughts about others such as, “He/she shouldn’t have pushed me so hard”.

 

When these types of emotions and thoughts arise, pay attention to what your pain level is at that moment. Does it increase or decrease? Perhaps it shifts? While you may be treating the physical injury with massage therapy, seeing a chiropractor or engaging in physical therapy, it is just as vital to work through the thoughts and feelings that arose during and after the injury. By working through the uncomfortable emotions and the distressing thoughts that presented themselves as a result of the injury, you will be able to create inner balance and alignment allowing you to get back to the physical activity without holding onto the thoughts and emotions.

 

By: Bhavna Verma, MSc, CCC, RP

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Newborn Back Pain!

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You were up all night, your baby is crying and the telephone is ringing! For many

parents, this is a daily scenario. Parents are also continually faced with strenuous physical

demands, such as lifting, feeding, comforting and chasing after children.

As a new parent, you may be lifting a seven to ten-pound baby 50 times a day. By 12 months,

your baby weighs approximately 17 pounds, and at two years, that child has grown to a 25 to 30-pound toddler. Repeatedly lifting your child may put you at risk for back problems.

What’s a parent to do? Here are some simple tips that can help you avoid some

common aches and pains:

 

Lifting

Stand with your feet at least a shoulder-width apart. Keep your back in a neutral position and bend your knees. Lift using both arms and bring your baby as close to your chest as possible.

 

Carrying

Hold your child in an upright position, directly against your chest. Avoid carrying your child on one hip, this creates postural imbalances that can lead to low back pain over time. When carrying your little one, pivot with your feet instead of twisting your back. This ensures that you’re turning with your hips which will reduce your risk of developing back pain. Lower your child into the crib or onto the floor by bending at your knees, with a neutral back.

 

Feeding

Always sit in a chair with a back support. Avoid leaning forward to reach your newborn’s mouth.

Instead, use pillows or blankets to support and position your baby closer to you.

 

Exercise

Exercise can help increase muscle support for your aching back. While your baby is enjoying tummy time, join them on the floor and do some exercises to help strengthen your core.



Author:  Dr. Marco De Ciantis, D.C.

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Trigger Finger

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“Stenosing Tenosynovitis” also commonly known as “Trigger Finger” is a relatively common and painful condition whereby sufferers will experience locking of one or more fingers, often getting stuck in a bent position. It is possible to also experience or hear an audible “snap” or “pop” sound with movement of the affected fingers or being stiff to active motion. The aesthetic effect of the condition makes it appear as if the injured finger is squeezing a trigger.

 

Trigger Finger is most often experienced by individuals who have occupations or hobbies requiring the frequent and repetitive squeezing action of the hand and fingers. The tendons (connective tissue that run from muscles and attach to bones) that are responsible for and allow for motion of the fingers can become inflamed and enlarged. This makes it difficult for them to easily and seamlessly run through tendon sheaths (connective tissue that surrounds the tendons and allow for smooth uninhibited motion).  A bump or “nodule” can also develop on the affected tendons further exacerbating the issue. The symptoms are usually worse in the morning but dissipate over the day as the fingers and hand are used over the course of the day.  Depending on how advanced the condition is, surgery can be required.

 

The great news is that Trigger Finger can often be treated conservatively by manual therapists such as Chiropractors and Physiotherapists. Our treatment staff are trained to identify and treat Trigger Finger!  

 

If you think that you may be suffering from Trigger Finger, book your appointment today for an assessment.



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

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Acute, Subacute and Chronic Injuries

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How do we medically define the length of time that a problem has existed?  What are the terms we use?

 

Defining how long a problem has been in existence is integral to determining the diagnosis, prognosis as well as the stage of healing and a host of other factors as well. Furthermore, the definition can also have an effect on the type and variety of interventions that can be applied to solve the issue.

 

Generally, medical conditions are divided into 3 stages in the following order (from most recent to the most prolonged): acute, subacute and chronic.

 

  1. Acute conditions range from the initiation of an issue to about 2 weeks. 
  2. Subacute conditions range from the  2-8 week point after initiation of a problem.  
  3. Finally, chronic conditions are those that have been around for 2-3 months or longer.

 

A complete and proper diagnosis should include one of the 3 aforementioned terms. This becomes critically important when determining what the proper treatment course may be or even if specialized medical tests are required prior to or concurrent with treatment. Also, while the language may change, these terms are used by medical professionals the world over and thus they carry with them an inherent knowledge regarding an issue. For example, whether I am in Italy, Canada or Iceland a “subacute right ankle sprain” means the same thing.

 

To book your next appointment with one of our amazing staff, contact our office or book online today!



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

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Just Breathe Part 2

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Last week we talked about how breathing can be used to decrease and manage pain. Today, examining how the lungs interact with the physiology of the rest of the body, we will look at how the rib cage expands and contracts with the lungs as we take in air.

 

If you take a short tidal volume of air with each breath as you turn your body inwards, your rib cage will not expand to its full potential. As such, try to avoid this motion with inhalation.

 

Have a shoulder injury?  The health of your glenohumeral joint depends on the interaction with your rib cage!

 

Start with breathing!



In health,

Adriana Renton R.Kin, FST, FRCms

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Myositis Ossificans

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Myositis Ossificans!  That’s a mouthful!

 

“Myositis Ossificans” (MO) sounds like a fictional term but it is by no means a rare condition.  MO, for lack of a better term, is when muscle tissue begins to ossify (i.e. turn to bone) following a traumatic injury.  Generally, a direct, forceful trauma is involved (eg. a hockey player receives a knee-on-thigh injury during a game).  Typically a large, deep muscular group is involved, such as the quadricep or hamstring muscles.  In most cases, one would see a large discoloured area associated with a very significant bruise following the trauma.  Internally, the body will begin to turn muscle to bone at the healing site.  Over time, a “hard” lump can be palpated (as the body lays more and more bone) at the injured area.  The reason why MO occurs is not well understood at this time.  The thought is that following the injury the body gets “confused” and as a result it begins to lay bone at the site of injury.  As more bone is laid down, the function of the muscle may become affected leading to pain as the muscle is used.  This can prevent athletes from returning to sport or even end careers!

 

In order to minimize the likelihood of developing and/or exacerbating MO, after an acute traumatic event to a muscle, an individual should not return to sport and should ice and immobilize the affected area.  I also recommend immediately booking an appointment with a healthcare provider so that the injury can be thoroughly examined and assessed.  The healthcare provider can determine  if you are at risk of developing MO or if it is in progress.  Also, the healthcare provider can provide advice and offer conservative (i.e. “non-surgical”) interventions to manage the tissue trauma.  However, in serious or not properly managed cases, surgery may be indicated in order to remove the bone from the affected muscle. 

 

If you think you may be at risk of developing MO, please contact our office to book an assessment with one of our amazing therapists!

 

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

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Bone Contusion!

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A “contusion” is the medical term for a bruise.  Bruises usually occur at the site of an injury where blood vessels have been damaged resulting in leakage of blood from these vessels.  This leakage produces the characteristic discolouration we all associate with bruising. 

 

A “bone contusion” (i.e. “bone bruise”) is when there is trauma to bone, but not severe enough to result in a fracture.  Bone is wrapped in a thin tissue called “periosteum” (kind of like a “bone skin”).  The periosteum is composed of dense connective tissue and does not cover the articular (i.e. “joint”) surface of bones.  Periosteum is rich in nerve endings (which can result in pain) and blood vessels.  With a significant enough trauma, you can damage the periosteum leading to a bone bruise.  Symptoms can include, but are not limited to, pain (generally more severe and longer lasting than a solely soft tissue injury), swelling, stiffness and possibly discolouration.  Generally speaking, bone contusions will not present on x-ray examination but x-rays  may be required in order to rule out a fracture. The soft tissue surrounding the bone contusion may also be injured in the same traumatic event.  A bone contusion can be present for days, weeks or even months! 

 

If you think you may have received a bone contusion, don’t waste time to book an appointment with one of our talented therapists who would be able to examine you today!

 

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

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Bursitis!

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I’m suffering from bursitis?  What’s that?!

 

“Bursa” is not a common word that many of us hear outside of the healthcare community.  However, many of us have suffered from “bursitis” in our lifetime.  

 

Let’s begin with some anatomy!  Bursa are small fluid filled sacs.  They are strategically placed by the body in areas where tendons make contact to bones.  As such, they are designed to allow for a frictionless gliding movement of tendons on bones during muscle contraction.  This will prevent damage from occurring to a tendon and makes the motion of a joint painless and smooth.  Bursa are placed all over the body and are generally named for the location they are located.  For example, the “subdeltoid bursa” is placed near the shoulder joint in the region of the deltoid muscle.

 

“Bursitis” occurs when the bursa is inflamed.  When the bursa is inflamed, motion of the tendon (due to muscle contraction) can cause pain with movement of a joint.  What’s worse is that this activity can further irritate the bursa, exacerbating the problem!  The bursa can become inflamed for a variety of different reasons that include, but are not limited to, direct trauma or overuse of the muscle and/or joint. 

 

The good news is that manual therapists such as Chiropractors and Physiotherapists are trained to treat bursitis!  If you have been diagnosed with a bursitis or suspect that you may be suffering from it, don’t hesitate to contact our office today to book an examination!

 

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

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A Stretch From Adriana!

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Try this delicious stretch from our Fascial Stretch Therapist Adriana!

 

This stretch comes from Eldoa, which aims to complete personal myofascial stretches from head-to-toe!  Your “Deep Fascial Back Line” starts at the bottom of your foot from your plantar fascia and continues up your calf, hamstrings, sacrum, erector spinae,  still further up to your neck and finally finishes behind your eyes!  You’re stretching from head to toe!

 

Breathe deep and hold for 20+ seconds! Enjoy!

 

Author:  Adriana Renton, Fascial Stretch Therapist

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