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.

Information from the Ontario Chiropractic Association

‘Tis the season for eating great food, spending quality time with loved your ones and sharing cherished traditions. Unfortunately, all of the hustle and bustle can also bring you an unwelcome gift—back pain. Holiday activities such as shopping, wrapping gifts and skating can cause your muscles to work in ways they’re not usually used and can result in neck, shoulder or back pain.

Try these five tips to reduce your chances of pain and strain:

1. Ergonomic Gift Wrapping 

After searching high and low for the perfect gifts, it’s time to wrap them up! Rather than spreading out on the floor, use a dinner table or desk. This will make it easier for you to use good posture. Just remember that sitting in one position for too long can put additional strain on your body. Take frequent breaks and stretch your hands, wrists and forearms by clenching your hands and relaxing.

2. Strain-Free Snowman 

Building your very own Frosty the Snowman is top of mind for many children once snow falls. Roll your snowballs into place and work together as a team to lift them when you’re ready. And remember, rule number one is to lift with your legs, not your back!

3. Lift Light to Shovel Right 

When shoveling your driveway, let your legs and arms do the heavy lifting instead of relying on your back, and push the snow to one side to avoid throwing it. If you must throw it, avoid twisting and turning — face your snowbank and throw the snow straight into it.

4. Stretch, Skate and Snowboard 

It’s time to sharpen your skates and grab your snowboards! Prevent injuries by stretching before and after you hit the slopes or ice. A basic go-to is the hamstring stretch. Stand tall next to something you can hold on to for support. Prop the back of one heel up on a surface like a stair, curb or bench and pull your toes back towards you. For a deeper stretch, bend forward slightly at the hips. Hold the stretch for 30 seconds on each side.

5. Boxing Day Shopping 

Attention, discount shoppers! Carrying all those bags of sale items may be great for your wardrobe but not for your back. A trip to your car to drop off your bags can lighten the load. If that’s not reasonable, take breaks and set your bags down or use a backpack to help distribute the weight.

Want more advice on how to beat your back, neck and shoulder pain so you can do the things you love to do? Visit Dr Dodie Elkins!

Information from the Ontario Chiropractic Association

Are you suffering from back pain? You’re not alone. Up to 80 per cent of the population will experience back pain at least once in their lifetime.

But what if you’re living with chronic back pain? Where can you turn for help? For too many of us, prescription painkillers, like opioids, are our first remedy to manage persistent pain, but there’s a whole world of medication-free options that may be able to help.

The 2017 Canadian Guideline for Opioids for Chronic Non-Cancer Pain and the American College of Physicians suggest trying various medication-free treatments or therapies that chiropractors can provide, such as spinal manipulation and therapeutic exercise programs.

Key Questions to Ask Your Doctor or Health Care Professional

If you have non-cancer, long-term (‘chronic’) back pain, consider asking your doctor or the health care professional overseeing your care the following questions about managing it and any medication you are taking:

1. Would a trial of evidence-based, conservative, therapy, including chiropractic care and physical therapy, help manage my pain?

Adding manual therapy like spinal manipulation to standard medical care has been clinically shown to be a viable, non-invasive and evidence-based approach to managing your spine, muscles, tendons, joints or nervous system-related’ pain and dysfunction.

2. Is the medication I am taking an opioid? If so, is there an alternative medication or treatment that I could try first? Are there any non-opioid pain relievers I could take instead?

Some prescription, non-steroidal, anti-inflammatory drugs (NSAIDs), such as celecoxib (Celebrex) and diclofenac (Voltaren), may cause some side effects, when compared to over-the-counter NSAIDs, but they will not lead to dependence or addiction.

3. Is this newly prescribed or recommended medication safe to take with my other medications?

Be sure to review the full list of prescribed and over-the-counter medications you are taking with your doctor.

4. Is this the lowest dose possible?

It is important not to take a higher dose than you need for pain relief. Start with a small dose and ask your doctor to increase it if necessary.

Five Drug-free Options to Treat Your Pain

There are non-addictive alternatives to prescription medications and opioids, such as chiropractic care, that you can use to manage your back pain. They can also be more effective in reducing your pain and getting you back to your regular life.

Here are some back treatment options a chiropractor may provide:

1. It’s time for an adjustment 

Spinal Manipulation: Chiropractors deliver precise manual manipulation of the vertebrae of your spine, called an ‘adjustment.’  to restore its natural movement and improve its function. To perform an adjustment, your chiropractor will use their hands to apply controlled force to your spine and guide it through a range of motion. This action restores your spine’s natural movement and improves its function.

2. All hands on deck 

Multidisciplinary Rehab: Pain can affect us in many ways and the starting point isn’t always clear. Work with multiple health care professionals to address the physical, psychological and social or occupational factors contributing to your back pain.

3. Movement is Key – Exercise!

Chiropractors can prescribe therapeutic exercise programs to help improve your body’s movement and reduce your pain. Once the initial pain subsides, these exercises may help you avoid future flare-ups.

4. Change your focus

Mindfulness Based-Stress Reduction: Reduce your stress by changing how your brain processes pain. Meditation, breathing exercises and body awareness techniques can help you change the way you experience pain.

5. Pinpoint the issue 

Acupuncture is a technique where fine needles are inserted into specific areas of your body to address pain and function. Many chiropractors are trained to offer acupuncture along with other treatment options.

If you’re looking for pain relief without putting yourself at risk of becoming dependent on opioids, Dr Dodie Elkins can help.

Information from the Ontario Chiropractic Association

Kids and backpacks go together. Whether you’re sending them off to school or heading out on a family vacation, your kids will likely be packing a backpack. If they don’t practise backpack safety or know how to choose, load, lift and wear a pack properly, it can be a pain in the back.

Teach your child how to properly use their backpacks and help them avoid an injury.

Backpack safety protects your child

Carrying a heavy load that is unevenly or improperly distributed can result in poor posture and even distort your spinal column. This impact can throw your spine out of alignment, causing muscle strain, headaches, back, neck and arm pain and even nerve damage.

Prevention is key

Choose the right backpack: Forget leather! It looks great, but it’s far too heavy. Go for vinyl or canvas. Pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back and plenty of pockets.  Make sure the pack fits properly, is not too snug around the arms and under the armpits, and that its size is proportionate to the wearer’s body.

Packing it properly: They’re not moving out! Make sure your children’s packs contain only what is needed for that day, and that the weight is distributed evenly. It’s a good idea to know roughly what each item weighs.  The total weight of the filled pack should be no more than 10 to 15 per cent of the wearer’s own body weight. Pack heaviest objects close to the body, and place bumpy or oddshaped ones on the outside, away from the back.

Putting the backpack on: It’s a good idea to help young children with this, at least the first few times. Put the pack on a flat surface, at waist height. Slip on the pack, one shoulder at a time, then adjust the straps to fit comfortably.  Remember when lifting a backpack, or anything, to lift using the arms and legs and to bend at the knees.

The right way to wear a backpack: Both shoulder straps should be used, and adjusted so that the pack fits snugly to the body, without dangling to the side. Backpacks should never be worn over just one shoulder. You should be able to slide your hand between the backpack and your child’s back. The waist strap should also be worn for added stability.

Backpacks can affect your children’s health

Carrying a heavy load that is unevenly or improperly distributed can result in poor posture; and even distort the spinal column, throwing it out of alignment.  This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.

More than 50 per cent of young people
experience at least one episode of lower
back pain by their teenage years. Research
indicates that this could be caused, to a
great extent, by improper use of backpacks.
If your child does complain of back pain,
numbness or weakness in his or her
arms and legs, get help to prevent future
problems.

Information from the Ontario Chiropractic Association

Your daily routine can often get the best of you. Everyone is familiar with all-out energy drain, those times when no matter how enticing that new movie, fabulous shoe sale or friendly barbecue, you just can’t psych yourself up to go. What can be harder to recognize is chronic energy drain.

You may not necessarily feel the classic signs of exhaustion – like aching muscles or that all-over tired feeling. What you do experience is an increasing lack of get-up-and-go for many of the activities you used to love.

If this sounds familiar, take heart. Try these tips and strategies to help increase your energy, while avoiding that extra cup of coffee.

1. Keep moving

Increasing physical activity actually increases energy. The key is to focus on daily physical activity and not just ‘exercise.’ Scrub, shovel, walk, play or cycle through your day. Small steps like turning off the TV after dinner to go for a walk with your partner, children or dog can make a big difference.

Try to take regular ‘movement’ breaks throughout your day to reduce stress and stay productive.

Shake it up and go for a walk during your lunch. A simple dose of fresh air can also help boost your energy, clear your mind, and help you refocus. Studies show that lunchtime walks can “perceptibly — and immediately — buoy people’s moods and ability to handle stress at work.”

2. Nourish yourself

Putting the right nutrients into your body pays off for your mind. Meal timing is also important. People often skip meals and wonder why they are tired in the afternoon. That’s because skipping meals can make your blood sugar swing.

Eating three nutritious meals gives your body the fuel it needs to keep your energy up and decrease fatigue. You should eat at least three nutritious meals each day, with your last meal well before bedtime.

3. Sleep tight

You want to get a good night’s sleep, so you feel ready to take on the day. Most people need at least eight to nine hours of sleep every night.

To help create a restful atmosphere:

• Fully darken your bedroom
• Turn your alarm clock away if the display gives off too much light
• Regulate your room temperature (too hot or too cold and you’ll wake up)
• Use ‘white noise’ from a fan or quiet music to help induce sleepiness

4. Alleviate aches and pains

Pain-free movement or close is also an important energy booster. If headache, back, neck or shoulder pain is slowing you down, consider visiting a chiropractor for treatment recommendations to reduce your aches and pains, and energize your day. In Ontario, you can visit a chiropractor without a referral from your doctor or another health care professional.

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a medical doctor, nurse practitioner or other health care professional.

5. De-stress

One of the biggest energy zappers is stress. Stressors like worry or fear can leave you mentally and physically exhausted. Counter these energy killers by adding more relaxing activities to your day. For many, increasing exercise burns off the chemical effects of stress and anger. Others find relief in quiet pursuits, such as listening to music or reading a great book.

6. Get some sun

Your body makes vitamin D after you’re exposed to the sun. This boost of vitamin D can help increase your physical performance and lift your mood. Try to get 10 minutes of exposure to the sun at least three times a week.

By implementing any of these simple tips throughout your day, you will have the energy to tackle your daily tasks and enjoy your days.

Information from the Ontario Chiropractic Association

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 within a study conducted over a span of 12 years, almost half a million people found that at little as 15 minutes of moderate-intensity exercise a day increased life expectancy. Every additional 15 minutes of exercise a day further improved the health outlook of the participants in the study.

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 flexibility stretches. It’s important to vary these activities.

Why cardio, strength and flexibility 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. Flexibility 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 flexibility. 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.

Information from the Ontario Chiropractic Association

Arthritis affects about one in five Canadians or more than six million people. Many people living with this condition say they need help to complete daily tasks because arthritis limits their abilities. With symptoms like stiffness and often painful inflammation, arthritis limits your mobility and how well you can move your joints. Chiropractic care helps alleviate arthritis symptoms, so you can move through your day with less pain.

Although symptoms are more likely to show with age, more than half of the Canadians living with arthritis are less than 65 years-old. And 20 per cent of Canadians older than 15 years old suffer from arthritis, making it one of our most prevalent chronic health conditions.

Since there are more than 100 different types of arthritis, the search for a cure is ongoing. If you don’t treat it, arthritis may permanently damage the joint(s) it affects. Specific types of arthritis can affect your heart, eyes, lungs, kidneys and even your skin. That’s why treatment, such as chiropractic care therapies, which help alleviate arthritis symptoms, play a vital role in managing this condition.

Treating Arthritis

There are countless over-the-counter products that provide relief from arthritis symptoms but the results are temporary. More permanent and effective forms of treatment include surgery, as well as therapeutic exercise and manual therapies, such as those a chiropractor provides. Since surgery can be quite invasive and comes with a lengthy recovery time, many people prefer exercise and manual therapies.

Exercise Therapy

A key way to improve your range of motion and reduce pain, as well as arthritis-related symptoms, is to use exercise to strengthen the muscles around your affected joint. For people with arthritis, it’s important to ensure you’re doing the right exercises. You can consult a health care professional, such as a chiropractor, to help you develop a plan that will work towards improving your mobility and limiting the risk of aggravating your pain.

Manual Therapy

Manual, ‘hands-on’ therapy and soft tissue therapy can help to increase your range of motion, reduce inflammation in your joints, and help you manage your pain. One of the most common treatments a chiropractor uses is manual manipulation of your spine. This evidence-based therapy improves your joints’ motion, and your ability to move through your day pain-free.

To get the help you need, visit and consult with a variety of health care professionals, including a chiropractor. While there is no known treatment with permanent results, your chiropractor can work with you to create a self-care plan that blends therapeutic exercises into your daily routine and helps alleviate your arthritis symptoms.

If you’re experiencing common signs of arthritis, such as joint pain, swelling, joint cracking/popping, decreased range of motion and redness – talk to your medical doctor about chiropractic care for arthritis.

Information from the Ontario Chiropractic Association