Ice or heat is sometimes the million dollar question when a patient is faced with a new injury, re-aggravating an old injury or facing a chronic injury. The phase of the injury can determine when it is appropriate to apply ice or heat to the affected area, in addition to other factors (such as, where the injury occurred, underlying health conditions, etc.). As a Woodbridge Chiropractor, I often will see injuries from people in the workforce or athletic community. My experience has lead me to this conclusion. Not only is cryotherapy (or applying ice) great for acute injuries, but it is an excellent choice in the early weeks following surgery, or after re-aggravating a sub-acute injury that may suddenly swell up. Unfortunately, ice has gotten a bad rap due to some of the current research on muscle regeneration. Below is some valuable information to help you decide if you should use ice or heat.

My rule of thumb for ice or heat therapy are as follows:

Ice: 10-15 minutes continuously every 2-4 hours

Heat: 15-20 minutes continuously every 4-6 hours

In my daily practice, I have become a believer that in order to heal the body from aches, pains and inflammation, we need to look at the term “healing” from two lenses. The first lens is manual therapy. A combination of manual therapy through chiropractic, acupuncture and rehabilitative exercise can greatly help to improve one’s musculoskeletal health. I have termed this: Healing from the outside in. But, another integral component in healing the body is healing from the inside out. Today’s topic of focus is bone health and ensuring our bone density remains strong. A strong skeleton will better support our body and yield better health overall.

While most people are familiar with Vitamins A through E, Vitamin K isn’t spoken of much. Vitamin K is needed by the liver to create an enzyme that helps with blood clotting. Vitamin D3 works in so many incredible ways: it helps nerves transmit messages from the brain to the rest of the body, and to help the immune system fight off viruses and bacteria. Together, Vitamin D3 and K2 help to keep our bones strong and healthy.

Vitamin D3 and K2 work as co-factors: they help the body transport minerals through the body so the body properly deposits these minerals into our bones (where they belong!)

Vitamin D3 helps to make sure the intestinal tract properly absorbs calcium from our digestive system into our blood so it can make its way to our bones. However, too much calcium in the blood can get stuck, leading to heart attack and stroke. Here comes Vitamin K2’s role.

Vitamin K2 helps to activate a specific protein to prevent calcium from getting stuck in our blood vessels. Another important step in the role of K2 is to activate a protein called osteocalcin. This helps our body deposit calcium where it’s supposed to go: into our bones!

For optimal immune support, I trust and personally use CanPrev. CanPrev Vitamin D3 and K2 and Omega Pro.  For further information, schedule a consultation today by clicking here.

Arthritis (or osteoarthritis) of the knee is the result of wear and tear of the cartilage in the joint. Often, wear-and-tear, trauma, sports injuries or carrying excessive weight causes the cartilage surfaces of our knee joint to become worn down. As this progresses, the joint becomes inflamed, leading to pain, swelling, stiffness, limping and impaired movement. Unfortunately, there is no cure for arthritis, but different treatment options are available to manage your symptoms, improve function and delay (or prevent) a joint replacement.

Many people ask me, “what can you do to help with my arthritic knees?” When a patient comes into my office with diagnosed knee arthritis, pain and the symptoms mentioned above, the first course of action is to stop the pain and inflammatory cycle. Often, a 3-4 week course of medical acupuncture, soft tissue therapy and chiropractic care will break the pain-inflammation-pain cycle and initiate a healing response in the knee. As patients begin to feel the effects of treatment, exercise is quickly added into the treatment plan. Exercise focuses on improving walking patterns, reducing limping, and strengthening the muscles supporting and surrounding the knee.

The long term benefits of any kind of treatment are locked in with a well-developed exercise program. By strengthening the muscles around the knee, you reduce unnecessary forces on the knee, resulting in less wear-and-tear.

Often, I will encourage my patients to begin taking an Omega-3 supplement to promote joint health and reduce inflammation. In addition, turmeric, glucosamine and chondroitin are research-proven options to help preserve the remaining cartilage and keep inflammation levels low.

Good Question! In my experience – and in keeping in line with the evidence by arthritis specialists – applying ice 6-8 times per day for 15 minutes for the first four days after an episode of pain can help reduce swelling and inflammation. Day 5 and onward, I recommend applying moist heat 6-8 times per day until symptoms are resolved. Moist heat can help to improve circulation and stimulate a healing response in the knee.

Often times, patients with arthritis will experience flare-ups as their condition progresses, or as a result of routine daily activities. I will often recommend patients patients be fitted into a compressive knee sleeve / brace when going for longer walks, playing sports or performing more extraneous activities. In addition, routine check-ins at the office will ensure that the supporting muscles are functioning optimally, walking has improved, and any foot, ankle, hip or low back issues are addressed as well.

Have you been working from home since the COVID-19 Pandemic was declared in March 2020? Do you miss your ergonomically correct office setup, supportive chair and dual monitors? Are you noticing that you are experiencing more neck pain, headaches, and tension in the upper shoulders?

If you are, there’s a chance that you’re developing the new Work From Home Postural Pain Syndrome. People with these symptoms usually experience pain in the neck, upper shoulders and even low back when sitting for long periods of time. Increased forward head posture, rounded shoulders and slouching in the low back contribute to these symptoms. The pain people often experience is from our postural muscles losing ability to hold poor posture for a sustained period, while joints are put in ranges they’re not used to. In some instances, muscle tension on the side of the neck can put pressure on the nerves traveling down the arm, resulting in numbness and tingling.

So, what causes Postural Pain Syndrome to occur you might ask? There are several reasons, but some of the most common ones we have identified are:

• Poor biomechanics
• Muscle deconditioning
• Increased postural stress on your muscles
• Ergonomics and Work set up
• Stress and Anxiety
• Reduced Physical Activity

Most times, the root cause of the problem isn’t us but the environment around us. As a Chiropractor, my goal is to help identify aggravating factors within your environment, provide ergonomic recommendations, and offer effective treatment strategies to help you feel better and stronger, faster! Oftentimes, patients respond well to a combination of Chiropractic Care, Deep Tissue Therapy, Ergonomic Modifications, and advice on Stretching and Postural Exercising. To find out if these treatment options are right for you, contact my office by CLICKING HERE

Did you know that nearly 50% of Canadians have experienced low back pain at some point in time? More shockingly, 9 out of 10 working Canadians can expect to experience low back pain during their lifetime. There is a significant burden on our health care system as a result of Canadians requiring medical attention for mechanical low back pain. When experiencing an episode of back pain, you might stop and ask yourself “why me?” or “why did this happen?” Most movement-related low back pain (or mechanical low back pain) is usually the result of a specific movement or movement pattern that has aggravated the low back, resulting in pain and dysfunction.

Besides receiving a clinical diagnosis, a key component to healing your back is to recognize what triggered your pain. By understanding what movement “threw your back out”, both you and your Chiropractor can take the necessary steps to identify the trigger, correct the movement pattern, and heal your back.

Exercises that I recommend to my patients will improve your back fitness and help you begin pain-free activities. Exercises do not mean going to the gym for hours on end. These exercises are designed to be performed at home, requiring no equipment and no more than a 20 minute daily commitment. These are the “Big 3” back exercises that are essential for everyone. Whether you are suffering from sudden acute or chronic low back pain, these exercises are non-negotiable and must be performed daily!

The “Big 3” Exercises are:

1. The Modified Curl-Up
While lying on the floor face-up, slide your hands under your low back at the waist to support your low back. Begin stiffening your abdominal muscles and elevate your torso just enough that your feel your core muscles activated and your elbows “floating” over the floor. Hold the curl-up for 10 seconds.

2. The Side Plank

While laying on your side, support place your arm at 90 degrees under the shoulder. Using either your knees or feet to support the lower body, press up through the hips until you are supporting your body with your elbow and knees or feet. Hold the plank for about 10 seconds

3. The Bird-Dog

While on all fours, begin to stiffen the core and torso to stabilize the spine. Raise the opposite arm and leg simultaneously. Do not raise the arm higher than the shoulder, or the leg higher than the hips. Hold this posture for 10 seconds.

An effective daily exercise schedule is as follows:

Modified Curl Up:

• Set 1: 6 repetitions, holding each curl-up for 10 seconds
• Set 2: 4 repetitions, holding each curl-up for 10 seconds
• Set 3: 2 repetitions, holding each curl-up for 10 seconds

Side Plank

• Set 1: 6 repetitions each side (both left and right), holding each side plank for 10 seconds
• Set 2: 4 repetitions (both left and right), holding each side plank for 10 seconds
• Set 3: 2 repetitions (both left and right), holding each side plank for 10 seconds

Bird-Dog

• Set 1: 6 repetitions each side (both left and right), holding each bird-dog for 10 seconds
• Set 2: 4 repetitions (both left and right), holding each bird-dog for 10 seconds
• Set 3: 2 repetitions (both left and right), holding each bird-dog for 10 seconds

You’re probably wondering why each set has fewer reps? By performing these specific exercises for low back pain in a descending pyramid, we reduce the chance of muscle cramps and injury, while still having an effective workout that is designed to target your pain. Over the course of a few weeks, you can begin to add more repetitions to these exercises as your back becomes stronger, feels less pain and you are able to move better. People who experience low back pain may benefit from a trial of chiropractic care before beginning rehabilitative exercises for their low back.

If you have any questions regarding these back exercises, to determine if these are right for you, or would like to schedule an appointment, CLICK HERE to contact us today.

A healthy and balanced diet is crucial for the effective function of every part of the human body, including our immune system. Certain dietary factors have been found to have immune-regulatory properties, such as Vitamin D and Omega-3 Fatty Acids. Often times, eating a well balanced diet (I prefer the Mediterranean Diet) still lacks some essential vitamins, mineral and essential components. Taking a nutritional supplement does not mean that you can eat a poorly balanced diet. Nutritional supplements are designed to “fill the gaps” in a well balanced diet to ensure that our body’s system is functioning at its best.

Omega-3 fatty acids are a part of the “Polyunsaturated Fatty Acid” family, with specific focus on ALA (found in nuts and seeds), EPA and DHA (the main components in fish oil). Byproducts of Omega-3 and Omega-6 fatty acids have important immune system functions, which fall under a specific category called “Pro-Resolving Mediators” (SPMs). These SPM’s are effective in reducing the inflammatory response caused by pathogens (including bacteria and viruses) and stress, and to help strengthen our immune system.

Omega-3 Fatty acids also help to strengthen our immune system by their ability to reduce inflammation and inflammation-related disorders. Probably one of the most renowned property of Omega-3 fatty acids is it’s ability to keep inflammation levels down in the body.

Vitamin D is another important player in our body’s immune system and defense against disease. Vitamin D can help our body’s immune system recognize pathogens more effectively, thus producing a more accurate and heightened immune response when a pathogen is detected in the body. In addition, Vitamin D plays an important role in the uptake of calcium and bone health.

For optimal immune support, I trust Metagenics Supplements. Metagenics EPA-DHA 1000 and Vitamin D. These products are available at my office for purchase. For further information, schedule a consultation today by clicking here.