Ice therapy (cryotherapy) is mainly known for it’s helpful effects immediately after sustaining a muscle, joint, or tendon injury. We all learn it as one of the basic first aid principles in the RICE protocol (rest, ice, compress, elevate).
So how exactly does icing reduce pain and swelling? And how should you ice to achieve these effects?
Did you that the heart is a muscle? It is not the same type of muscle that makes your joints move (known as skeletal muscle), nor the type of muscle that is found in organs like your bladder or your stomach (known as smooth muscle). The heart is made up of three layers, the middle layer consisting of cardiac muscles or myocardium. This is responsible for the pump action of the heart that sends blood to the different parts of your body.
What's really cool about the heart is that similar to skeletal muscle, we can improve the efficiency of our heart's actions through exercise. Numerous studies have looked at high level athletes to see the extent to which we can make improvements to the hearts functional ability. The left ventricle (LV), that receives oxygenated blood from your lungs and pumps it out to rest of your body, is particularly affected by exercise.
LOVE IT: "Canadian street gang opens fire on the cops, and they have no choice but to fire back in self defense."
Don't be the weekend warrior going all out occasionally and injuring yourself. Especially if you have an injury, find activities that are going to help you heal and help your body adapt to better handle stressors. What are some outdoor activities that you can do?
We all know that physical activity is good for you. The latest Physical Activity Guidelines for Americans came out with new evidence for health benefits (above and beyond those listed in the 2008 guidelines). So what are these "new" health benefits?
This article covers all aspects of bringing physical activity into your life, from what the different types of physical activities there are, intensity, progression and overload, specific recommendations for different age groups (or conditions), and injury risk.
There are more types of physical activity than cardio and strength exercises? Yes! There is bone-strengthening, balance activities, and multicomponent activities. Yoga and dance are great examples of multicomponent activities: yoga works on balance and strength. Depending on what type of dance you do, you can work on cardio, strength, bone strengthening, AND balance!
Our November newsletter includes information on Fall Prevention Month, Movember, and snow! While winter doesn't officially start until Dec. 21st we certainly get snow and have to shovel in the Fall. Shoveling is a great way of adding activity into your day!
November is a busy month. You may see an excess number of moustaches!
Movember is a time to promote awareness of prostate cancer, testicular cancer, mental health and suicide prevention. While there are only a few days left, you can still get involved by giving a donation, growing a moustache, and by moving!
If you are interested in learning more about mental health services, we share our clinic space with Lamppost Counselling Services.
We can still do the things we love while getting movement into our day. Check out this video for tips on how to be active while reading your book, watching your show, or being on your tablet/laptop. Exerting a force (even at a very low level) for a sustained period without a break can lead to pain and discomfort. Adding movement into your day is a great way to give your muscles and joints a break from these forces, allowing them to recover, and reducing the pain and discomfort brought on by sedentary activity.
Typically simple neck pain, shoulder pain, and upper back pain that is related to sedentary activity is titled "occupational overuse syndrome". The difficulty with this term is that it puts a lot of emphasis on occupational or work based sedentary activity. While sitting at work may be a contributing factor, a lot of people go home after work and spend a lot of their leisure time sitting and further contributing to the overuse aspect and muscle pain and stiffness. When you are at home, or even at a friends, try some the tips from this video to get you up and moving.
Be sure to have your chiropractor or other health care provider assess you neck, shoulder, and back pain. While sedentary activity can contribute to your pain and stiffness, it is always important to have a thorough examination to determine the cause(s) of your discomfort to determine the best treatment and prevention strategies for you and your health. Dr. Judith McCann is a Newmarket chiropractor offering examination and treatment for these types of conditions.
While we often think of chores as boring, have fun with them. You can put on some music and do one chore a day (sweeping, dusting, vacuuming, cleaning mirrors and glass, etc) getting in a bit of movement each day. You can participate in household chores together - this gets everyone up and moving instead of sitting around waiting for someone else to get things done. For example when someone is cooking dinner, someone else can start on the dishes, while someone else can set the table. Household chores become social, fun, and active!
Often times we do too much in one go and "over do it", having to go see our chiropractor, physiotherapist, or other manual health care provider. Doing chores is a great way of adding in movement, but remember to take breaks in between to give your muscles and joints time to recover. If you're having any back pain or other pain that comes on after doing chores and doesn't go away after a couple days, make sure to go see your chiropractor or other health care provider. Dr. McCann is a Newmarket chiropractor who specializes in musculoskeletal health like low back pain. Have any questions? Give us a call for a free 15 minute consultation or to book an assessment for a thorough examination: 905-235-6777.
We spend so much of our day sitting, which is why it is great to find things to do in your leisure time that help you get out of the house and keep moving. Take what opportunities there are in your town, community and region to help you with this.
There may be events going on. Most weekends there is some type of event going on either hosted by the town or local organizations. There are lots of parks and even hiking trails just outside of town if you’re looking for something beyond a cement path. If you don’t know where to look a good place to start is the town of newmarket website, snapd newmarket has an online calendar, or even the town of newmarket facebook page.
A couple tricks to help you get out of the house:
1- Most times when you get home you don’t want to leave so take advantage of being outside of the house on your way from work and do something before getting home.
2-If you set a time and place with friends or family you’re more likely to follow.
This quote by Charles Dickens highlights this straight forward tip to adding more movement into your day. Some people don't think of walking as exercise, but it is a great way of adding some light aerobic activity into your day. Walking is a great way to break the cycle of sedentary activity, especially during you leisure time. Not sure if walking is good for your aches and pains? Make sure to get properly assessed by your health care provider and get some active recommendations. Dr. McCann is a chiropractor in Newmarket who specializes in musculoskeletal health. Haptic Health and Chiropractic provides free 15 minute consultations for general inquiries, or call to book an assessment for a more in depth evaluation of your aches and pains: 905-235-6777
Dr. Judith McCann has been living in York Region for over 15 years. After going to Queen's University in Kingston for Kinesiology, and Canadian Memorial Chiropractic College in Toronto to become a chiropractor, she decided to move back and open Haptic Health and Chiropractic in Newmarket. In February 2017, Haptic Health and Chiropractic moved 10 minutes up the road to Sharon in East Gwillimbury.