Impact of Diabetes: What You Didn’t Know

/in , , /by

When Chris Drake, 39, first started having issues with his back in his late twenties, it sidelined his much-loved golf habit. Diagnosed with type 1 diabetes at the age of nine, Drake, an entrepreneur, had played golf competitively and continued to play multiple times a week, often with business clients. Although he was in good shape and controlled his diabetes fairly well, his back pain continued off and on. If he played a lot, it would flare up and he’d have to rest. But he never recovered to the point where he could swing a golf club properly and be confident it wouldn’t hurt his back.

Diabetes and Back Pain

Chris Drake standing on the golf course and swinging a club after therapeutic exercise

Chris Drake lives with both type 1 diabetes and chronic back pain, but adheres to an exercise routine from his chiropractor to keep up the golf he loves.

“I know people with diabetes have a higher incidence of low back pain,” says Drake, who sees an endocrinologist every six months. “With type 1 diabetes, spine, muscle, joint and related nervous system issues are complications that are somewhat under-recorded because they’re not as well known as kidney damage, stroke or retinal eye issues. People with diabetes often have trouble with their hands and feet from the degeneration of the nerves, plus there are vascular issues. Their blood flow can become impeded over time, which makes it harder to heal because that flow is needed.”

His endocrinologist suggested seeing a chiropractor, and a neighbour recommended Dr. Alex Pessoa, a sports-focused chiropractor who runs Peak Performance Health Centre in Cambridge, Ontario.

A Therapeutic Exercise Routine

“Knowing that I wanted to continue golfing, Dr. Pessoa put me through an intensive exercise routine to strengthen my core to try to prevent a reoccurrence of injury,” says Drake. “He also had me getting into position with a golf club to show me what to modify to avoid strain on my lower back. It got me playing again.”

Drake recently moved from Kitchener to Santa Barbara, California, after his wife, Kelly, accepted a job there, so now he can golf year-round. “When I play a lot, I make sure I’m hammering those exercises to keep my core strong and ready to play,” he says. “You’ve got to stick to it.”
Spine, muscle and joint conditions, such as back pain, limited joint mobility or neck and shoulder disorders can often prevent people living with diabetes from exercising. That lack of exercise, complicated by trouble with weight management, negatively impacts their ability to control blood sugar levels. While research is ongoing, it does show these Musculoskeletal conditions and diabetes are often interrelated.

Nerve Damage and Autoimmune Disease Risks

With diabetes, there can be issues of nerve damage that affect patients’ walking and balance, explains Dr. Nadira Husein, an endocrinologist in Waterloo, Ontario, who specializes in diabetes treatment and internal medicine. She says patients who have type 1 diabetes, which is an autoimmune disease, are also at risk of having other autoimmune, spine, muscle and joint diseases, such as rheumatoid arthritis.

“Diabetes is like a malignant disease,” says Dr. Husein. “Like cancer, it can hit you from head to toe. When there are mobility issues, it’s hard for patients to exercise. There are exercises available from the Canadian Diabetes Association that some patients can do. Obviously walking is good. You do what your body can do.”

Trina Fitter, a registered dietitian and diabetes educator at Groves Memorial Community Hospital in Fergus, Ontario, regularly sees diabetes patients with mobility issues. Depending on their level of pain, she says the pain response and the hormonal response to it can make it harder to control blood sugars, so people may feel defeated because they see higher numbers even though they’re trying to exercise and watch what they eat.

Additionally, the demands of managing a chronic disease can impact mental health, whether it’s mood, motivation or energy level. “What we can do is offer support and try to come up with an individualized plan of care to help them combat whatever their obstacles are,” Fitter says. “Helping them have better blood sugar control will lower their risk of diabetes complications.”

Staying Active and Eating Healthy

She says the biggest risk factors are related to lifestyle, so the goal is to keep people active and eating healthy because so many different diseases stem from their diabetes, whether cardiovascular or joint-related. “It’s a long haul for people to make a change in their ingrained habits,” she says. “We pick away at small changes and celebrate the successes. For some people, the goal may just be not gaining more weight.”

For patients with diabetes, Dr. Pessoa says the most common problems he sees are low back, foot and hip pain. Exercise depends on the patient’s degree of mobility, but he says people with diabetes seem to go downhill fast when you add obesity. Although his clinic specializes in athletes, he treats a lot of patients with diabetes referred to him by family doctors in his building.

“We have the same goals to increase their mobility and decrease their pain,” says Dr. Pessoa. “As long as the patient allows, we try to share information with the dietitian, medical doctor and other professionals caring for the patient. You need a team of people to manage diabetes.”

Multidisciplinary Team’s Impact

Debbie Hollahan, director of Waterloo Wellington Diabetes, a diabetes resource centre in Cambridge, Ontario, agrees it takes a multidisciplinary team with good communication to manage the disease. While she says most diabetes education programs consist of a nurse and a dietitian, sometimes they include a social worker, a kinesiologist or chiropodist and, increasingly, a chiropractor.

“We don’t typically think of chiropractors when we’re caring for people with diabetes, but more and more we’re realizing that’s another group we need to pull into the circle of care,” Hollahan says. “They’re important because they’re seeing many patients with back pain and neuropathic pain that may be a result of diabetes. It’s another opportunity to link everyone together.”

 

Consult Dr Dodie Elkins  to see if she can help. In Ontario, you don’t need a referral to see a chiropractor.

Finding Time for Fitness

/in , , /by

How do you find time for fitness when so many things are competing for your attention? It’s a common problem. The good news is that as little as 15 minutes a day can start a fitness habit – and deliver health benefits!

Research has shown that as little as 15 minutes of moderate-intensity exercise a day may increase life expectancy. In this study of almost half a million people, every additional 15 minutes of exercise a day further improved the health outlook of the participants.

Try these tips to fit 15 minutes of exercise into your day:

Pick a time of day that works for you and stick with that time for fitness. 

Perhaps it is first thing in the morning, during a break at work or in the evening after dinner. Think of it as a part of your regular daily routine. Treat fitness like showering in the morning or brushing your teeth before bedtime.

Do something you enjoy!

People tend to make time for things they like. A brisk walk outside, a video exergame, a dance workout to your favourite music, a simple stretch-and-strengthen routine you can do with one eye on your favourite TV program – they all qualify.

Expensive gyms need not apply!

Some great no-cost activities include cardio, strength exercises and range of motion stretches. It’s important to vary these activities.

 

Why cardio, strength and range of motion activities?

Cardio activities are good for your heart, lungs and circulatory system. And moving your body feels great. To get started, walking is the simplest cardio activity you can do.

Strength exercises, such as biceps curls and pelvic lifts, focus on your muscles. Muscles help support all the joints in your body and your movement. Stretches are all about keeping you limber for bending, reaching and turning with ease. Most people don’t stretch their muscles enough and wonder why they feel stiff and sore.

Remember the benefits.

We make time for things we know will reward us. The rewards of physical activity are numerous. Regular exercise can reduce stress, improve our energy level, improve your strength and range of motion. Also, regular exercise can simply make you feel good about doing something for yourself.

Fifteen minutes a day can be the beginning of a habit that can grow and help you achieve your fitness goals. You’ll feel good about fitting it in and that’s an important factor in your overall health.

Keeping active will help improve your physical health, increase energy and put a smile on your face. And once 15-minute activities become a habit – and they will in almost no time – you may want to schedule even more move-your-body time into your day. Activity Guide website at www.publichealth.gc.ca/paguide.

Consult Dr Dodie Elkins  to see if she can help. In Ontario, you don’t need a referral to see a chiropractor.

Loosen Up In Your Golden Years

/in , , /by

Loosen Up In Your Golden Years

Over the years, you can develop habitual ways of using your muscles to move and position yourself. Poor posture and reduced range of motion may be the result of limited stretching, reduced activity levels or improper body alignment. With age, your muscles naturally tighten which can lead to poor posture and back pain. So, if you’re an older adult, it has never been more important to incorporate stretching and exercise into your daily routine in an effort to aid in good back health. You may already be doing stretches, but as you age it’s important to modify your stretch to minimize your chance of falling while performing them.

Upper Body Stretch
Stand slightly further than arm’s length from a wall, facing towards it with your feet shoulder-width apart.Woman leaning against wall
Lean forward placing the palms of your hands against the wall, facing upwards.
Slowly walk your hands up the wall until they are above your head, focusing on keeping your back straight.
Repetition:
Hold the position for 10 to 30 seconds. Slowly walk your hands back down the wall.
Repeat at least 3 to 5 more times.

Lower Back Stretch
First, lie on your back with your legs together, knees bent, and feet flat on the floor. Try to keep both arms and shoulders flat on the floor throughout the stretch.
Keeping knees bent and together, slowly lower both legs to one side as far as you comfortably can.
Repetition:
Hold the position for 10 to 30 seconds.
Bring legs back up slowly and repeat toward other side.
Continue alternating sides for at least 3 to 5 times on each side.

Ankle Stretch
Sit securely towards the edge of an armless chair with your legs stretched out in front of you.
With your hands holding the sides of the seat of the chair for support, keep your heels on the floor while bending your ankles to point your toes to the sky.
Repetition:
Hold the position for 10 to 30 seconds then release.
Repeat 3 to 5 times.

 

Consult Dr Dodie Elkins  to see if she can help. In Ontario, you don’t need a referral to see a chiropractor.

How Do You Identify and Manage a Concussion?

/in , , /by

What is a Concussion?

A concussion is a traumatic brain injury that occurs when your brain is shaken inside your skull. This incident can potentially damage the blood vessels in your brain or injure its tissue. To minimize the risk of long-term damage, it’s important to learn how to identify and manage a concussion.

It’s called an ‘invisible injury’ because a concussion’s symptoms aren’t always easy to recognize and even MRI imaging isn’t perfect at identifying one. But when this kind of brain trauma happens, the effects are all too real. According to Scientific American, one blow to the head may increase your risk of a mental health disorder.

All it takes is a hard tumble on the basketball court or a blow to your head, neck or body. Yes, that’s right — you don’t necessarily have to hit your head. For example, when your body jolts suddenly due to a hard tackle or a car accident, it can cause whiplash and a concussion.

Concussions and sports: When you need to step back and manage a concussion

Some people think concussions only happen if you black out. But nine out of ten concussions don’t make you lose consciousness and some only cause a brief interruption in mental alertness. Studies find that most high school and college athletes don’t report concussions while playing football. They may not realize that a concussion can happen even if you don’t black out.

In the past, athletes in many sports returned to play too soon after a concussion, sometimes even on the same day. But thanks in part to Rowan’s Law, sports and health organizations are starting to take these injuries much more seriously. Trainers, health care professionals and athletes themselves are watching more closely for concussions. They are also taking a more conservative approach to rehabilitation and return to play. This is an important change for the health of athletes everywhere.

Here are some points to consider and steps you can take to reduce your risk of long-term effects:

1. How can I tell if I have a concussion?

First, you need to know if you have a concussion. Effective concussion management starts with recognizing the signs and symptoms, some of which may show up hours or days after your injury. It’s important for parents, coaches, trainers and athletes to recognize the warning signs and remove the athlete from play if any of them are present.

Check for warning signs of a concussion, which typically include:

  • Difficulty thinking clearly, concentrating or remembering new information
  • Headache, blurry vision, queasiness or vomiting, dizziness, balance problems or sensitivity to noise or light
  • Irritability, moodiness, sadness or nervousness
  • Extreme sleepiness or difficulty falling asleep or remaining asleep

But concussion symptoms can vary widely from person to person. One person might suffer from pain, while another may have depression and trouble sleeping.

See a trusted, licensed health care professional as soon as possible

Any athlete with potential concussion warning signs should see a medical doctor or nurse practitioner as quickly as possible for a diagnosis. Remember, there is no simple test for a concussion. You can miss a concussion if you rely only on a five-minute assessment done on the sidelines. (Note: If this incident did not occur during sport, another licensed health care professional, such as a chiropractor, is permitted to assess you and diagnose a concussion.)

Athletes, coaches, parents and health care professionals should all be up to date on concussion safety. If you are not comfortable dealing with a concussion yourself, have a plan in place so you know exactly who to ask for help to identify and manage a concussion if someone shows warning signs.

2. What should I do immediately after to manage a concussion?

If you’ve had a concussion, the first 10 days are crucial. During this time, you’re at the greatest risk for another. Not only that, the risk of a second concussion rises every time you have one. If you can protect yourself in those first few days, you’ll have much better odds of a full recovery.

3. When can I return to play?

Most people recover from a concussion within a few days to three months. The Zurich Consensus statement on concussion recovery recommends the following five stages of rehabilitation:

  1. No activity – Focus on recovery. Rest your body and your mind.
  2. Light aerobic exercise – Get your heart rate up with light activities, such as walking, swimming and stationary cycling, but don’t go past 70 per cent of your maximum heart rate. Your goal is to increase your heart rate without risk of re-injury. Do not do any resistance training yet.
  3. Sport-specific exercise – Add movement by re-introducing sport-specific movement, like skating or running drills in soccer. Don’t do anything that might put your head at risk of being hit.
  4. Non-contact training drills – Add more complex training drills to improve your exercise, coordination and working memory (cognitive load). This can include passing drills in football or hockey. You may start resistance training again.
  5. Full-contact practice: Resume normal training once you attain ‘medical clearance’ to confirm it’s okay. This will build your confidence and skills before returning to play. A medical doctor or nurse practitioner can provide this medical clearance. A chiropractor can also co-manage return to play decisions and sports-specific Guidelines.

If you experience recurring symptoms at any stage in your recovery, restart this process and remain inactive until the symptoms stop.

Once you complete these five stages, you can return to play but only after a licensed health care professional, who is trained in evaluating and managing concussions, gives you medical clearance to do so.

What role does your health care team play?

A medical doctor or nurse practitioner can provide a thorough assessment, concussion diagnosis and manage your condition. They can also evaluate ‘when’ you can safely return to play and the provide medical clearance for you to do so.

The value of an interprofessional care team

In all cases though, it’s valuable to have a team, with various health care professionals, working together to help manage your concussion and get you back on the field safely, with an eye on your long-term health.

A chiropractor is often on the sidelines at sporting events, as a trainer or team chiropractor to prevent and address spine, muscle or joint injuries. Chiropractors in Canada are not currently permitted to diagnose a concussion that occurs during sport. However, they have the competencies, including neurological assessment skills, to assess and give you an informed referral to the appropriate health care professional for further evaluation/treatment. Your chiropractor will also work with your interprofessional care team to help manage your condition, if needed.

As many athletes trust chiropractic care and its role in sports medicine, they often consult their chiropractor when they first sustain an injury. A chiropractor can diagnose neck, shoulder or back injuries that commonly occur with a concussion and offer appropriate treatment. They can also help you manage headaches, back or muscle pain that results from a concussion.

While you’re resting and recovering, these injuries might resolve on their own. If not, a chiropractor can help you recover and work with your care team to co-manage your return to play. As part of this process, a chiropractor can evaluate your strength and physical function to help you know when your body is ready to get back in the game.

Some of the best-known strategies for managing a concussion include education, encouragement and a commitment to getting you back to your daily activities as soon as it is safe and appropriate. It takes a committed approach from the right health care team, along with your family and friends, to help you avoid or overcome many of a concussion’s negative results.

Consult Dr Dodie Elkins  to see if she can help. In Ontario, you don’t need a referral to see a chiropractor.

Four Fitness Motivators

/in , , /by

Do you want to be more active, but have trouble getting motivated? Starting a new habit and sticking to it is difficult for many people. So many things get in the way and your favourite comfy chair or TV program can look very enticing after a long, busy day. But did you know that fitting in just 15 minutes of focused activity each day can start you on the way to an energized lifestyle? Who knows where it will take you.

Here are four fitness motivators to help you get started:

1. Have a distraction

Research studies show that people who have a distraction are more likely to stick with a fitness activity than people who don’t. Brisk walking outdoors provides its own distractions. The scenery and street activity will keep your senses occupied, while your feet keep you moving. If you are fitting in your 15 minutes indoors, listen to the radio, play music you enjoy or workout while watching your favourite TV program.

 

2. Have a buddy

Research studies also tell us that people who get active with a buddy find it easier to stay active. Invite your partner, a friend, neighbour, relative, one of your children or bring along the family dog to join you for a 15-minute walk or workout. Make it a time to talk, laugh and connect.

 

3. Pick a specific time of day

Decide on the best time of day to set aside your 15 minutes so it becomes something to look forward to. Then you can schedule other activities around it. Keep to your scheduled time as much as possible.

 

4. Try not to miss a day

Think of fitting in 15 minutes as a regular daily activity – like taking a shower in the morning. It can be easy to find reasons not to fit in 15. There are always so many other things to do. But the more you fit it in, the easier it gets until you hardly have to think about it. If you miss a day or two, don’t give up! Just fit it in again as soon as you can.

 

Consult Dr Dodie Elkins  to see if she can help. In Ontario, you don’t need a referral to see a chiropractor.

Restorative Sleep

/in , , /by

Many people would agree there’s nothing better than a good night’s sleep. Stressful day at the office? Long hours running errands with the kids? All this can be repaired with restorative slumber.

On the other hand, not getting the eight to nine hours of sleep you need may leave you feeling grumpy and tired all day. However, you have far more control over the quality of your sleep than you think.

Choose a good mattress

If you wake up with aches and pains that were not there when you went to bed, it may be time for a new mattress.

  • A good mattress supports the natural contours of your body, letting your muscles and joints fully relax.
  • When choosing a good mattress, look for one that is comfortable and supportive.
  • A mattress should be flexible enough to adapt to your body’s shape while providing firm support for your spine.
  • Your mattress should be replaced every eight to twelve years to ensure proper support and comfort.

Test your pillow

The quest for a restful night’s sleep should always include a proper pillow. Keep in mind that your head weighs eight to twelve pounds.

  • A good pillow provides comfortable support for your head, neck and upper back muscles, so they can get some much-needed rest.
  • A good pillow for sleeping should be comfortable to lay your head upon, but most importantly it must support your neck, keeping it in line with the rest of your spine.
  • Choose from many different pillows on the market today — from traditional feather and fibre ones to shaped, memory foam and buckwheat-filled pillows.

There is no one ‘best’ pillow for everyone. Find the pillow that works best for you.

Try these tips to pick your pillow:

  • Choose a pillow size that best fits your body size or frame. It should cover the entire back of your neck to avoid putting pressure on your spine.
  • Try out the pillow. Most pillows are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it. This is the best way to find out if you are on the right track.
  • A hypoallergenic pillow is a good choice for anyone, particularly if you suffer from allergies.
  • Buckwheat-filled pillows have become increasingly popular. Buckwheat is hypoallergenic and will mold to the contours of your head and neck to provide good support. It will also change shape when you move.

Good quality and supportive pillows provide many benefits. They help you get a better night’s sleep, improve your circulation and even reduce your snoring. Take your time and choose carefully. Your neck and back will thank you for it.

Don’t sleep on your stomach

Chiropractors recommend sleeping on your back or side. These positions allow your head, neck and spine to relax into their natural position. This reduces stress and strain on your muscles and joints, which can disrupt your sleep and lead to aches in the morning.

Get to bed on time

Try to go to bed at the same time every night – even on weekends – to keep your sleep cycle in a regular rhythm. Avoid naps, but if you must, limit them to less than 30 minutes and be sure to have your siesta before 3 p.m.

Wind down

Avoid caffeinated beverages, heavy meals, alcohol and vigorous exercise within two hours of bedtime. They can all disrupt your sleep.

While getting into your bedtime routine, it’s a good idea to limit your screen time. Mobile phones, computers and TVs emit blue light. And exposure to that bluish light during the two hours before bed can keep you from getting a good night’s rest.

Bedtime rituals

Some people like a hot shower before bed, while others like to listen to relaxing music or read. These cues let your body know it’s time to prepare for sleep.

Light up your life!

In the morning, open the curtains or blinds soon after you wake up. Bright light helps to regulate your natural biological clock.

Still sleepless?

If you can’t fall asleep after 30 minutes of tossing and turning, get up and do something boring in dim light until you feel sleepy. Try not to look at the clock – it may only make you feel anxious.

Sleep is an important part of your overall health. Both your body and mind rest and refresh while sleeping.

 

Consult Dr Dodie Elkins  to see if she can help. In Ontario, you don’t need a referral to see a chiropractor.

How to Choose the Right Helmet

/in , , /by

Helmets Are for Multiple — Not Just Extreme — Sports

Many fun seasonal activities, such as bike riding, blading, skiing or skating, require the use of a helmet. Helmets are designed to protect your head and reduce your risk of an injury by 30 per cent. A wide variety of activities require helmets. So it’s important to buy the right helmet for your sport or activity.

Here are five tips to help you select, buy and manage the right helmet or helmets for the sports you play.

1. Get the Right Helmet – Single or Multiple Use? Single or Multiple Impact?

Know whether you need a single use helmet for your sport or if a multiple use one you already have on hand may work.

  • Single Use means the helmet is only certified for one activity, such as a baseball batting helmet.
  • Multiple Use means the helmet is certified for use with more than one activity.

Sometimes these terms are confused with single impact and multiple impact helmets, which are different. (See tip two below.) 

And for winter sports, be sure to get a helmet that’s designed to protect the back of your head.

2. Be Sure to Replace Your Single Impact Helmet –

There are single impact and multiple impact helmets. Single impact helmets, such as bicycle, skiing and snowboarding helmets are designed to protect your head against ONE impact accident. After it’s been in a crash, you should replace this type of helmet, even if there doesn’t appear to be any damage. For each single-impact helmet, the manufacturer will list a timeline for when to replace it, which you should follow.

Multiple impact helmets, such as a hockey helmet, are designed to withstand multiple impacts before losing their ability to protect your head. You should also inspect your multiple impact helmet regularly for damage and replace it if there is any visible damage.  Follow manufacturer Guidelines for replacing your helmet (usually every five years), as materials do break down over time even if there isn’t an impact.

And if you should injure your head, a chiropractor can help. Chiropractors are trained to assess a head injury, diagnose a Concussion and refer you to another health care professional for the appropriate treatment you need.

3. Don’t Settle for Second-hand –

While it may be tempting to buy a second-hand helmet or use a hand-me-down, keep in mind that plastic helmets become brittle and weaken with age.

Before using a second-hand helmet, answer these questions:

  • Has this helmet been in a crash?
  • Is it more than five years old?

If your answer is “yes” to either question, give the old helmet a pass and buy a new one.

4. Look for Safety Certification –

Older helmets may not meet current safety standards. Look for safety certification from CSA (Canadian Standards Association) or CPSC (Consumer Products Safety Commission).

4. Make Sure it’s the Right Fit –

Proper fit is just as important as choosing the right helmet. Your helmet should comfortably touch your head all the way around and be snug enough to stay firmly in place. It should also sit level on your head and ride as low as possible to protect the sides of your head.

Head injuries can be devastating. Never skimp on getting the right helmet for your needs. You can’t put a price on your brain.

Help to Improve Your Performance

A chiropractor can also help you be the best you can for your favourite sports. They can evaluate your strength and flexibility. A chiropractor will also screen for anything that may limit your physical activities and develop a care plan that’s best for you.

 Consult Dr Dodie Elkins  to see if she can help. In Ontario, you don’t need a referral to see a chiropractor.

Information from the Ontario Chiropractic Association

Aging: How to stay active when it hurts to do so

/in , , /by

Tom Kellar and his wife, Colleen Fraser, from Sudbury, Ontario, have always tried to stay active while aging by going to the gym, walking, or hitting the trails on snowshoes or skis during the winter. But in recent years, the pain made exercise a challenge for both of them.

For Kellar, the pain was particularly bad in his left knee, while Fraser had both hand and knee pain. “When you’re in pain, you’re tired all the time. It has a negative effect on your day,” says Kellar, 60, who works as a sales rep. His sister had a knee replaced, so he assumed he would as well someday.

Stay Active While Aging — Even with Osteoarthritis

Fraser, 61, was diagnosed with osteoarthritis (OA) first, through X-rays ordered by their family doctor. Kellar went through the same process himself a year ago. As a result, his chiropractor, Dr. Anjelica Mazzella at Back2Health Rehabilitation Centre in Sudbury, referred him to Good Life with osteoArthritis in Denmark (GLA:D) Canada, a program she teaches locally that was first developed in Denmark. After reading the course information, Fraser also decided to join the program.

GLA:D Canada

With sites across Canada, GLA:D offers eight weeks of health education and exercise instruction to help people with knee and hip pain, mostly from OA. The program is supervised by trained practitioners in the GLA:D program, including chiropractors, physiotherapists and kinesiologists.

The couple found themselves stretching regularly and working muscles they didn’t know they had. Within weeks, the pain associated with their OA almost entirely went away. Now they’re exercising independently — Kellar uses the elliptical and weights and performs stretches; Fraser sometimes joins him but also does Pilates and yoga classes. While they exercised before, the GLA:D program had them adding in more cardiovascular exercise, plus doing it more often.

Aging, obesity and chronic health conditions amongst other things, can lead to limited mobility and strength that can contribute to problems in your musculoskeletal (MSK) system, which includes your spine, muscles and joints. Women are more at risk. According to a report prepared for the World Health Organization (WHO) Report on Ageing and Health (2015), OA, osteoporosis and sarcopenia (muscle loss) affect millions and can lead to very serious outcomes, such as falls that shorten lifespans.

An Integrated Approach to Health Care

“We’re living longer but not necessarily healthier,” says Dr. John Antoniou, an orthopedic surgeon and former president of the Canadian Orthopaedic Association.

More collaboration between health care professionals can help Canadians with these conditions get healthier. For example, an integrated approach between a medical doctor and a chiropractor can help older patients stay active while aging. The medical doctor supports their chronic health conditions and a chiropractor helps manage their spine, muscle and joint conditions. This approach can positively impact their chronic health conditions.

Exercise also impacts health. One 2018 review study found that among more than 2,300 people with chronic knee and hip pain from OA, exercise helped with pain and function. “It’s the golden rule of nature. You don’t use it, you lose it,” says Dr. Kenneth Stelsoe, a chiropractor and owner of Enhanced Wellness Studio in Waterloo, Ontario, and a provider of the GLA:D program.

A Complex Interplay

For most people, MSK problems start with mild symptoms, such as joint pain, stiffness and swelling seen in early OA. Discomfort can cause you to limit activity, leading to weaker muscles. You lose more range of motion and things start to increasingly hurt. “You begin using muscles and joints wrong, which makes it worse,” says Dr. Stelsoe. At this point, people may stop exercising and begin limiting their everyday activities too.

“A sedentary lifestyle tends to lead to a lot of chronic diseases, including cardiovascular disease and diabetes,” says Ed Ziemann, former vice-president of education programs and services for the Arthritis Society. It triggers balance problems, which put you at risk of falls. Meanwhile, when people have multiple conditions, they must juggle a wide range of medications and all their potential side effects.

Being physically active can turn things around for those with MSK conditions, but only one in five Canadian seniors get the recommended 150 minutes of activity per week.

Getting the Right Exercise

It has to be the right exercise: controlled movements that build strength and range of motion. A combination of activities such as swimming, cardio gym machines (Kellar finds the elliptical ideal), weight-bearing exercises and low-impact aerobics can be effective.

For those whose range of motion is limited, yoga and Pilates can be helpful, along with further support from chiropractic, massage therapy and physiotherapy. Dr. Stelsoe prescribes therapeutic exercises to his patients to increase strength and range of motion in affected areas. “Most patients will benefit from prescribed exercise therapy,” he says. “This can include stretching, strengthening, postural awareness, balance training and neuromuscular exercise.”

Pushing Through the Discomfort

Exercise as therapy can be a challenge for those who instinctively stop moving once they have mild pain. “The mentality is sometimes it hurts, so I won’t do it,” Ziesmann says. They need to push through discomfort, but stop when they feel true pain. Guidance from health care professionals on “hurt versus harm” can make sure exercise is healing, not hurting. Meanwhile, for the many people who don’t enjoy traditional exercise, such as going to the gym, Ziesmann advises focusing on doing everyday life activities such as walking, gardening and playing golf.

The right activity for the right person can make a big difference. With OA, for example, Dr. Antoniou says: “You won’t reverse the damage that’s occurred, but it’ll maintain the function that’s still there.” Exercise can also help slow the rate of bone loss in osteoporosis and can cause some reversal of muscle mass loss. With less pain, stronger muscles and better balance, people find they can do much more to stay active while aging. Kellar and Fraser are taking up curling this winter. They’ll be kneeling on the ice and bending over to sweep, actions that would have been excruciating a year ago. But Kellar is looking forward to the challenge. “I suspect I’ll be fine.”

Age-Related Spine, Muscle and Joint Conditions

Osteoarthritis (OA) –

The most common type of arthritis affects 4.6 million people. According to the Arthritis Society, it’s a progressive disease of the whole joint, which over time leads to the breakdown of joint cartilage and underlying bone. Severe OA may lead to hip- and knee-replacement surgeries.

Osteoporosis –

Our bones decline in density as we age, starting at age 30, and if bone mass gets dangerously low, it’s called osteoporosis. “The higher you get your bone mass up before 30, the lower the risk of getting osteoporosis later,” says chiropractor Kenneth Stelsoe. The condition affects two million Canadians, and many only get diagnosed after breaking a bone.

Sarcopenia –

Muscles naturally get weaker as we get older, but underlying conditions or inactivity can lead to this condition, which involves serious muscle loss and weakness. In Canada, it affects about 12 per cent of women and seven per cent of men between the ages of 60 and 69. One 2012 study, published by the U.S. National Centre for Biotechnology Information (NCBI), found patients with sarcopenia were more than three times more likely to be at risk of falls.

 

 Consult Dr Dodie Elkins  to see if she can help. In Ontario, you don’t need a referral to see a chiropractor.

Information from the Ontario Chiropractic Association

Top Five Tips For Selecting an Office Chair

/in , , /by

When shopping for the best ergonomic office chair, getting a chair that fits your unique needs should be the top priority. Not every chair labeled “ergonomic” has all the adjustment features necessary to truly be ergonomic. Here are the top five things you need to consider to help you make a better selection.

1. Seat pan comfort and shape

When you sit in the chair the seat pan should be at least one inch wider than your hips and thighs on either side. The seat pan should not be too long for your legs otherwise it will either catch you behind the knees or it will prevent you from leaning fully back against the lumbar support. Most ergonomic chairs have a seat pan with a waterfall front that prevents the seat from catching you behind the knees. The seat pan should also be contoured to allow even weight distribution and it should be comfortable to sit on.

2. Think adjustable

Always ensure that your chair is pneumatically adjustable so that you can adjust seat pan height while you are sitting on the chair.

You should be able to adjust the height of the seat pan so that the front of your knees is level or slightly below level and your feet are firmly on the ground. In most cases, there should be no need for you to use a footrest. The mechanism to adjust seat height should be easy to reach and operate when you are seated.

3. Lumbar support is key

Many chairs have cushioned lumbar supports that can be adjusted up and down and forwards and backward to best fit your shape. If the chair will be used by multiple users then this level of adjustment may be required. However, if you are the primary user of the chair then a fixed lumbar support may be acceptable if it feels comfortable.

4. Don’t forget about the hips

A chair that doesn’t provide enough hip room can make you sit too far forwards on the seat pan, which doesn’t provide so that you will not have enough thigh support.

5. Have a long-term strategy

Think about how the chair will feel after 60 or 120 minutes. Low-density foam seat pans can become permanently deformed after long-term use which can affect cushioned support leading to discomfort, imbalance, and hip and back fatigue.

And one bonus tip!
6. Chair covers 101

There is a whole range of upholstery materials available, each of which has benefits and concerns. Vinyl and vinyl-like coverings are easy to clean and spill-resistant, but they don’t breathe and if the chair begins to heat up under the thighs uncomfortable amounts of moisture can accumulate. Cloth upholstery is the most common covering, but this is less resistant to spills and more difficult to clean. A cloth-covered seat pan can also become warm and moisture-laden, and cloth-covered foam seat pans can be a significant source of dust mite allergen. When selecting your chair covering think about cleaning and maintenance issues and plan appropriately.

Consult Dr Dodie Elkins  to see if she can help. In Ontario, you don’t need a referral to see a chiropractor.

Information from the Ontario Chiropractic Association

Your Whole World Is On Your Shoulders (with a new baby)

/in , , /by

Your Whole World Is On Your Shoulders (with a new baby)

A study in the Journal of Orthopaedics reported that 50-90 per cent of pregnant women will likely experience lower back pain. This pain may persist after giving birth if you don’t take action.

Here are some ways to reduce the risk of back and neck pain:

  • Lighten your load
    Choose a diaper bag that distributes weight evenly across your body to limit the stress of isolated muscles.
  • Stretch your body
    While your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.
  • Feed comfortably
    When nursing, avoid hunching and keep your baby close to you. Also choose a comfortable, upright chair with a pillow.
  • Keep your baby close
    Don’t stretch your arms out – bring your baby close to your chest before lifting. Consider wearing your baby on your front so you can alleviate the strain on your back.
  • Keep tub trouble at bay
    Avoid reaching or twisting when bending over a tub. When kneeling, use a non-slip mat to protect your knees.

Exercises/stretches to help alleviate your back pain at home:

  • Shoulder opener
    Breathing deeply and calmly, relax your stomach muscles
    Let your head hang loosely forward and gently roll from side to side
    Bring your hands up to your neck and gently massage the back of your head and neck
    Drop your arms to your sides, relax your shoulders & slowly roll them backward and forward for 15 seconds
  • Crossover
    Standing with feet shoulder width apart, raise your hands
    Bring your right elbow across your body while lifting your left knee
    Touch elbow to knee, remaining upright and repeat alternating sides for 15 seconds

There is no time for back pain in parenthood. Consult Dr Dodie Elkins  so that you can stay on your toes and a step ahead of your toddler. In Ontario, you don’t need a referral to see a chiropractor.

Information from the Ontario Chiropractic Association

How to Lift Your Luggage

/in , , /by

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. But over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders.

The good news is many of these injuries can be easily 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, but consider that the larger and heavier the luggage, the more susceptible a traveller is 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 to 15 per cent 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.
  • When using a backpack, use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement.
  • When using a duffel or shoulder bag, switch sides often to reduce strain.

Information from the Ontario Chiropractic Association

Five Ways to Avoid Backache while with Your Newborn

/in , , /by

 

Five Ways to Avoid Backache while with Your Newborn

You were up all night. Your baby is crying. The telephone is ringing and the kettle is boiling. For most 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 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 become 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 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.

Exercises/stretches to help alleviate your back pain at home:

Shoulder opener 

  • Breathing deeply and calmly, relax your stomach muscles let your head hang loosely forward and gently roll from side to side.
  • Bring your hands up to your neck and gently massage the back of your head and neck.
  • Drop your arms to your sides, relax your shoulders and slowly roll them backward and forward for 15 seconds.

Crossover 

  • Stand with your feet shoulder-width apart, raise your hands. Bring your right elbow across your body while lifting your left knee.
  • Remaining upright, touch elbow to knee and repeat alternating sides for 15 seconds

A study in the Journal of Orthopaedics reported that 50 to 90 per cent of pregnant women will likely experience lower back pain. This pain may persist after giving birth if you don’t take action to keep your back healthy at home.

Here are some ways to reduce the risk of back and neck pain:

Lighten your load 

  • Choose a diaper bag that distributes weight evenly across your body to limit the stress on your muscles, such as a cross-body diaper bag or a diaper bag that can be worn as a backpack.

Stretch your body

  • When your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.

Feed comfortably

  • When nursing, avoid hunching and keep your baby close to you. Instead, choose a comfortable, upright chair with a pillow.

Keep your baby close 

  • Don’t stretch your arms out. Bring your baby close to your chest before lifting. Consider wearing your baby on your front to alleviate the strain on your back.

Keep tub trouble at bay

  •  Avoid reaching or twisting when bending over a tub. Be on the same level as your baby. When kneeling, use a non-slip mat to protect your knees.

Consult Dr Dodie Elkins so that you can stay on your toes and a step ahead of your toddler.

If you’re experiencing pain, consult a health care professional, such as a Dr Dodie Elkins, to assess your specific needs and identify a course of action that’s right for you. Chiropractors are committed to helping you be more physically active. A chiropractor can evaluate your strength and flexibility, as well as screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation.

 

Information from the Ontario Chiropractic Association

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How to Get the Most Value from Walking

/in , , /by

 

Just start walking – It’s the simplest thing you can do to get a workout in.

Even 15 minutes a day can start you on the way to an activity habit, keep in mind that movement is improvement. Walking is the easiest choice when the weather is agreeable but don’t let a little rain or light snow keep you indoors. Here’s how you can get the most value from walking.

When to Walk

It’s easier to get into the habit of exercising if you choose a specific time each day. If you’re a morning person, the best time for you to exercise might be before you go to work or after your kids are off to school.

Not a morning person? A walk on your lunch break will work up an appetite and help your digestion.

Alternatively, if the evening is the best time for you, schedule your walk after dinner and evening chores are done.

The important thing is to decide on the best time for you and try not to allow other things to get in the way.

Here are some tips to get the most out of it:

1. Dress properly

In mild weather, wear several light layers so that you can remove a layer as your body warms up from the activity.

If it’s a chilly day, bring gloves and a hat. You want to be comfortable and enjoy your walk.

2. Wear supportive shoes

Thin-soled, untied or loose-fitting shoes may result in a twisted ankle or sore arches – not the benefit you are looking for.

Wear footwear that is appropriate for the weather. Your walk will not be enjoyable with cold or wet feet.

3. Bring a bottle of water

It’s surprising how quickly you may become thirsty, even on a short walk.

4. Walk at a comfortable, brisk pace

The quicker the walk, the greater the benefit.

A companion is a good idea. Ask your partner, a friend or one of your children to come along with you.

5. Keep moving

Get your arms moving while you walk. Swing them gently front to back. As an added bonus, it will limber up your shoulder joints and muscles.

Look at your walk as an enjoyable break in your day – a time when there are no chores to do or deadlines to meet. Breathe deeply. Look up at the sky, the trees and the rooftops. Smile. Life gets better when you fit in a walk.

If you’re experiencing pain, consult a health care professional, such as a Dr Dodie Elkins, to assess your specific needs and identify a course of action that’s right for you. Chiropractors are committed to helping you be more physically active. A chiropractor can evaluate your strength and flexibility, as well as screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation.

Information from the Ontario Chiropractic Association

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lift Light to Shovel Right

/in , , /by

Lift Light to Shovel Right

Winter weather can pack a punch. And with the season’s heavy snowfalls, improper snow shovelling is often to blame for injuries.

Shovelling your walkway or driveway after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear the snow without the all-too-common back, neck and shoulder pain. Here’s how:

Before you start

  • Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
  • Dress in several layers so you can remove a layer as you get warm.
  • Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
  • Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
  • Warm-up for 5 to 10 minutes before beginning any snow removal to get your joints moving and increase blood circulation. A brisk walk will do it.

Three snow shovelling techniques so you can stay safe and fit all winter

Push, don’t throw
Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.

Bend your knees
Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.

Watch for ice
Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throwdown some salt or sand to ensure you have a good footing.

See a health care professional, such as a Dr Dodie Elkins, if you have back pain that persists. It may go away on its own but there’s also a chance that back pain will recur if left untreated.

 

 

Information from the Ontario Chiropractic Association

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Prevent Winter Slip-Ups!

/in , , /by

 

Prevent Winter Slip-Ups!

Falling on ice can leave you red-faced with embarrassment, or far more seriously, hurt badly from taking a knee to the ice or falling awkwardly on icy snow. Slippery sidewalks, driveways and icy parking lots can be risk factors for falls in winter. Avoid a bad fall with these top tips!

Walk like a penguin

The penguin waddle helps you keep a centre of gravity over the front leg as you step, instead of split between the legs. Short strides also help keep your centre of gravity, which helps avoid falls. When walking, extend your arms out from your sides to increase your centre of gravity. Don’t keep your hands in your pockets!  Walk slowly, with short strides and try to land your steps with a flat foot.

Keep walkways clear

Shovel snow and scrape ice as soon as possible. Liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice. This not only protects you and your family, but also postal carriers and others when they’re walking around your property. Where possible install or use handrails for extra support.

Take all precautions

Be extra cautious walking after a storm. Tap your foot on potentially icy areas to see if it is slippery. Hold a railing while walking on icy steps. Stay steady by wearing proper winter footwear. Lightweight boots with a thick, non-slip tread sole will provide good traction on ice. If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips.

Lighten your load

Carry fewer bags on snowy days, since excess baggage can throw off your balance and make it tougher to regain your balance once you lose it. Keep your hands free by putting away your phone while walking – you may need to catch yourself!

Boost balance with exercise

You can’t control the weather, but you can improve your balance through regular exercise. Exercise is an ideal way to help you stay safely on your feet because it helps improve balance, flexibility and strength. Talk to a chiropractor about ways to improve your balance and strength in order to prevent falls.

Visit your chiropractor

Don’t let a fall get you down. If you do take a tumble, visit Dr Dodie Elkins. They’ll get you back to doing the things you love to do and will work with the rest of your care team to help prevent future falls.

CLICK to download OCA Prevent Winter Slip-Ups

Information from the Ontario Chiropractic Association