Toronto Health Blog

Are the physical requirements of daily activities becoming a chore? Well, simple stretching exercises can go a long way to relieve muscle pain while improving your flexibility and mobility. Consider the following activities to find out if you would benefit from a fitness regimen that incorporates flexibility as a component.

Flexibility Quiz

Have you recently experienced difficulty with any of the following:

1. Getting out of bed in the morning?
2. Climbing up or down stairs?
3. Rising from a seated position?
4. Getting in or out of your car?
5. Bending down to put on your socks or tie your shoes?
6. Keeping up with your friends or kids while walking or during other activities?
7. Reaching to retrieve an item from a high shelf?
8. Turning your head to shoulder check while driving?
9. Buttoning your shirt or fastening your bra?
10. Participating in your regular recreational activities?

If you answered yes to three or more of these questions, you may be losing valuable flexibility. It is important to develop a program that is both safe and effective with the help of a qualified health care professional. It is never too late to develop or maintain a healthy level of flexibility.

Slow, repeated stretching decreases resistance in muscles and connective tissues, leading to improved mobility and decreased muscle soreness. Recent research suggests that stretching before exercise or a physical activity is as important as doing so afterwards.

Remember, Doctors of Chiropractic are specialists, who understand how your bones, muscles, joints and nerves work together to keep you flexible and functioning on a day to day basis. They can also provide you with advice and exercises to stretch and strengthen muscles so you can stay healthy and active. : )

Plantar fasciitis is inflammation of the bottom of the foot, through the arch. It is a thick band of fibrous tissue that originates at the heel bone (calcaneus), extends forward under the arch, and inserts under the balls of the feet (metatarsal joints). The purpose of the plantar fascia is to maintain the arch of the foot by binding the bones, muscles, ligaments, and soft tissues together. This gives the foot some support.

As we take thousands of steps every day, there is a lot of stress that is put on the foot and the plantar fascia. Other mechanical stressors, such as running, puts four times your body weight of force into your feet. This can cause micro trauma to the tissues of the feet including the plantar fascia. Healing occurs which causes the tissue to get stuck together with adhesions and results in a tight, stiff foot. Then, even with simple walking, the tightness of the plantar fascia can pull and tug on the heel attachment causing inflammation and pain. The result is that the body tries to deal with this inflammation and replaces the inflamed tissue with bone. That is how heel spurs form. Therefore, it is important to listen to your body and pain symptoms early in order to avoid long term damage to your feet.

More importantly, a flattened arch whereby your midtarsals have collapsed can cause excessive stretching of the plantar fascia with the same results as mentioned above. Having supportive footwear is a must in keeping your feet and body healthy in the long run.

Typical causes of plantar fasciitis:

• Overuse situations such as walking or standing for long hours as well as increases in activity that the body is not used to.
• Flat feet, high arches, and weak ankles
• Altered mechanics of the feet and gait pattern (how you walk)
• Weight gain or excessive body weight relative to overall physical conditioning and musculature.
• Pregnancy
• Unsupportive footwear or footwear that is worn out

Typical effects on your feet:

• Pain in the heel is the most common symptom, although pain may develop under the middle, or arch of the foot to the balls of your feet
• Pain is initially worse in the morning. This can subside for awhile to then ache as the day progresses
• Lower leg, knee, hip, and low back pain may develop as patients try to compensate for the pain and alter their stance and gait pattern

Treatment options:

• Custom made orthotics: These devices help to support proper mechanics of the skeleton, muscles, feet, and fascia in the correct position
• Stability footwear: These types of shoes are built with a wide sole base that can provide medial and lateral support which is available in athletic shoes, walking shoes, sandals, and boots
• Ice: ice can help to control the inflammation and pain
• Rolling the plantar fascia: Rolling your foot both first thing in the morning and at night can help to relieve tension in the plantar fascia and help provide the foot a chance to heal. This can be accomplished with a ball such as a tennis or baseball, or a can of soup for example
• Seeking treatment: Treatment of the foot and plantar fascia are a must if the condition has been a problem for a while. The difficulty is to take the tension off the plantar fascia often enough and consistently enough to allow the tissue a chance to heal. Remember, ignoring and leaving symptoms too long can result in other adverse affects that can be avoided early

I treat this condition very successfully often. It is not complicated to fix but it does take some effort and a lot of consistency. You do not have to live with foot pain or hope that is goes away, as it is very treatable. : )

Running is a popular sport for people interested in getting into shape, building strength and endurance, and reducing stress levels. Running can be done virtually anytime and anywhere, and is relatively inexpensive, aside from the cost of a good pair of running shoes.

Regular aerobic exercise, like running, has been proven to lower blood pressure, reduce the risk of heart disease, and combat daily cumulative stress. A recent study showed that running protects against disability and early mortality in older adults [4]. With so much evidence supporting the benefits of running, it’s easy to see why so many people are putting on their running shoes and taking to their local trails and tracks.

Unfortunately, many runners assume they can warm up as they go, and skip critical steps, such as stretching and strengthening, thereby risking getting hurt. Since running puts forces of up to four times body weight on the knees and feet, runners of all ages and skill levels experience sport-related injuries. A recent study suggests the overall injury rate amongst runners is nearly thirty percent [3]. Whether you are a seasoned marathoner or a recreational jogger, it is important to take preventive steps to avoid common running injuries. Consider the following questions below.

Do you experience any of the following symptoms during or after running?

1. Aching in the muscles along the shins?
2. Discomfort along the outside of the thigh, that gets worse when going down stairs?
3. Twisting or swelling of the ankles?
4. Aching in the ball of your foot?
5. Heel pain that is worse in the morning?
6. Cramping of the calf and/or thigh muscles?
7. Aching around the kneecap after running?
8. Stiffness in the knees that is worse in the morning?
9. Sharp pain in a small area along the shin, that gets worse when you tap or press on it?
10. Light-headedness, difficulty breathing, and/or chest pain?

If you answered yes to one or more of these questions, you could be at risk of developing, or already suffering from, a running-related injury. Consult your chiropractor for a thorough assessment of your symptoms and risk factors.

Remember, running-related injuries most commonly affect the feet, legs, knees, thighs, and hips. The good news is that these injuries tend to arise from several categories of risk factors, many of which are preventable [1, 2]. Find out more about these risk factors below.

Unresolved Previous Injuries:

If you have a joint or muscle injury or condition, beginning a running or jogging program could aggravate it and prolong your healing time. Consult your chiropractor to make sure running is an appropriate activity for you. In addition, if you suffer from cardiovascular disease or experience shortness of breath, lightheadedness or chest pain during physical activity, be sure to consult a healthcare practitioner before attempting to jog or run.

Inappropriate Footwear:

Wearing running shoes that fit poorly, are too old or too worn to provide you with enough support and cushioning, can lead to injuries. In addition, not all types of shoes are appropriate for every runner. If your feet have low or high arches, you will likely benefit from a running shoe designed to support your particular needs. Some runners even make use of custom-made foot orthotics, which are shoe inserts custom molded to your feet and designed to compensate for mechanical faults, such as low arches. Whatever foot type you have, choosing the right pair of shoes and replacing worn-out shoes regularly will go a long way to minimizing your risk of injury.

Tight and/or Weak Muscles:

Regular stretching both before and after running decreases resistance in the muscles and connective tissues, leading to improved mobility and decreased muscle soreness. In addition, if the muscles of your legs or thighs are weak, you may benefit from a strengthening exercise routine. Unfortunately, no single stretching or strengthening routine works for every person, and certain stretches or strengthening techniques can be dangerous for individuals with joint or muscle problems. Your chiropractor can help you develop a regimen to meet your particular needs.

Improper Training Techniques:

Though many runners aim to improve their speed and endurance, increasing your distance or speed too fast and running too often can place excessive strain on your muscles and joints, resulting in injuries, which may include stress fractures in the bones. It is important to pace yourself when training, set realistic goals, and take time to rest your joints and muscles by not running everyday.

Improper Nutrition and Hydration:

Since running places great demands on the body, a proper dietary balance of proteins, carbohydrates, fats, as well as vitamins and minerals is essential for preventing injuries and attaining your peak performance levels. In addition, when you run, you sweat out essential fluids and minerals; therefore, it is important to hydrate yourself by replacing those substances using water as well as sports drinks. Proper hydration has been shown to reduce muscle cramping, as well as the risk of dangerous conditions, including heat stroke.

Whether your goal is to take up jogging or win a race, running requires planning and preparation to do safely and comfortably. If you experience joint or muscle pain or discomfort while running, your chiropractor can help. Doctors of chiropractic are specialists trained to treat and prevent disorders of the spine and extremities. They also offer gentle hands-on treatment to the joints and soft tissues, which has been shown to improve mobility and function. Your chiropractor will be able to provide you with tips and advice on injury prevention, so you can hit the road running.

References:

1. Chorley JN, Cianca JC, Divine JG, Hew TD (2002). Baseline Injury Risk Factors for Runners Starting a Marathon Training Program. Clin J Sports Med; 12(1): 18-23.
2. Johnston CA, Taunton JE, Lloyd-Smith DR, McKenzie DC (2003). Preventing Running Injuries: Practical Approach for Family Doctors. Can Fam Physician; 49: 1101-9.
3. Taunton JE, Ryan MB, Clement DB, McKenzie DC, Lloyd-Smith DR, Zumbo BD (2003). A Retrospective Case Control Analysis of 2002 Running Injuries. Br J Sports Med; 37(3): 239-44.
4. Wang BW, Ramey DR, Schettler JD, Hubert HB, Fries JF (2002). Postponed Development of Disability in Elderly Runners: A 13-year Longitudinal Study. Arch Intern Med; 162(20): 2285-94.

Have you ever thought you were too out of shape, too busy, or too old for active living? Wish you could find an easy way to stay fit or lose weight while avoiding the costs and time commitments of your local gym? You are in luck. The sport you have been searching for is walking.

People of any age, anytime, and anywhere, with minimal risk of injury, if done correctly, can do walking. As the weather is improving, NOW makes a great time to start your new walking program. Aside from a sturdy pair of walking shoes, this pastime is virtually free. Still, many people consider walking to be wimpy and unglamorous. They may not realize that brisk walking can burn as many calories per mile as jogging, while placing less stress on the joints of the body. In addition, walking is as effective as running in strengthening the bones and reducing the risk of diseases like osteoporosis.

The additional benefits of walking are well documented. Walking conditions the heart and lungs, reducing the risk of heart disease and strokes. It has been shown to lower blood pressure, cholesterol, and even blood sugar levels. Some studies have linked walking to reduced disability and reliance on painkillers in people suffering from arthritis of the knees and low back conditions, and chronic pain syndromes. But wait, that is not all! Regular aerobic exercise, such as walking, has been linked to improved function of the immune system and reduced risk of certain cancers, including colon and breast cancer.

If that is not reason enough to start getting active, walking also relieves tension and stress. One recent study of over 400 people suffering from depression showed that regular walking reduced depressive symptoms and improved overall quality of life.

Why should you walk? Regular walking promotes:

1. Weight and fat loss
2. Lower blood LDL cholesterol levels
3. Lower blood pressure
4. Decreased risk of developing diabetes
5. Improved mood and reduced symptoms of depression
6. Decreased symptoms of chronic pain syndromes, including fibromyalgia
7. Decreased pain and disability due to arthritis of the knees and low back conditions
8. Reduced risk of cancers, including colon and breast cancer
9. Improved functioning of the immune system
10. Decreased risk of osteoporosis

How much walking do you have to do in order to reap the above benefits? Most studies agree that walking for thirty minutes three to four times a week is sufficient. That may be as simple as walking to work in the morning or taking a brisk stroll during your lunch hour. But what if thirty consecutive minutes is too much for you? No problem. Research also shows that three short bouts of brisk walking for ten minutes accumulated throughout the day are as effective as a continuous thirty-minute walk in reducing the risks of cardiovascular disease and improving your mood.

How fast should you walk? General guidelines suggest you should be able to carry on a conversation comfortably throughout your walk. Remember to pace yourself and slow down if you experience significant shortness of breath or pain.

Where should you walk? Your route can be as simple as a brief stroll to the corner store. However, walks through local parks and ravines, may provide interesting scenery, but you need to consider the safety of your route as well as its terrain, since many hills or stairs will increase the difficulty of your walk.

Regardless of your age, fitness level, or schedule, it is easy to make time for walking. If you’re interested in getting involved, contact your local community centre for walking programs in your neighborhood, or better yet, start your own walking group with other people who have similar goals.

Ideas to help incorporate walking into your daily routine:

1. Walk to the store instead of driving
2. If driving, park further from your destination and make a point to walk to it
3. Walk part of the way or all the way to or from work or school
4. Use the stairs instead of elevators or escalators
5. Walk during your breaks or lunch hour
6. Walk your dog (or borrow a dog from a friend)
7. Take a walk in the evening after dinner to burn more calories
8. Make walking a social event by arranging to meet with friends for a stroll
9. Push your child in a stroller or wheelchair bound friend or relative
10. Make a point to get up and walk around the house or office for 5 minutes every hour

Get started right now. It is as easy as finding a comfortable pair of walking shoes and plotting a route. Remember to set a few minutes aside to stretch the muscles of your calves, thighs, and lower back both before and after walking. If you experience pain or difficulty breathing when walking, or if you have concerns about starting a walking program, consult a healthcare practitioner.

When was the last time you were able to touch your toes, reach behind your back, or climb a flight of stairs with ease? If you experience difficulty or discomfort with these tasks and others, you are not alone. You may be suffering from a loss of flexibility, which impacts mobility and your health overall. Although this is a very common scenario, it is not necessarily a normal or inevitable part of getting older.

As we age there is a loss of water in our muscles and connective tissues, and our muscle fibres are replaced with tougher, non-elastic, fatty tissues. These changes often result in a loss of strength and flexibility. Thus, daily activities such as bending and reaching become challenging. Studies indicate that long-term immobilization of muscles and joints can actually promote degenerative processes leading to conditions such as Osteoarthritis (wear and tear on the body).

The benefits of stretching and obtaining improved flexibility are very important for your long term health. Irritants and inflammation are pumped away from muscles when they are taken from a relaxed position to a stretched one. Stretching increases the blood supply and flow of nutrients to muscles and joints, promoting tissue healing and injury repair. In addition, stretching has been shown to improve balance, posture, and muscle relaxation helping to deal with stress. A relaxed muscle requires less energy to accomplish any particular task than one that is tense, fatigued, or has chronic adhesions. When the muscles that attach to the spine and pelvis are relaxed, they exert less pressure on the back. In this way, regular stretching can help to prevent back pain. This same principle applies to all areas of the body.

There is no single routine that works for everyone. In fact, certain stretches or stretching techniques can be dangerous for individuals with joint or muscle problems. Thus it is important to develop a program that is both safe and effective for you with the help of a qualified health care professional or certified trainer. It is never too late to develop or maintain a healthy level of flexibility. Simple techniques can help your muscles and joints stay limber, so you can remain active, mobile, and flexible at any age.

Remember, Doctors of Chiropractic are specialists who are trained to treat and prevent disorders of the spine and extremities, including the loss of mobility. They also offer hands-on treatment to joints and soft tissues, which has been shown to improve mobility and function. Chiropractors can also provide you with advice and exercises to stretch and strengthen muscles so you can stay healthy and active.

We tend to not think about our spines until we experience discomfort. Approximately one third of the population suffers from back pain at any given time, making back pain the primary cause of chronic health problems. Eighty percent of all individuals will experience back pain at some point in their lives, and this number will likely increase as we put more stress on our spines while driving, sitting in front of computers, bending, and lifting. It is no wonder more and more people are asking what their spine has done for them lately.

What your spine really does for you.

Your spine does a lot to promote your health and wellness. The spine is made up of thirty-three bones called vertebrae, which are surrounded by muscles and ligaments that support the weight of the body and give us strength. Adjacent vertebrae are separated by discs, which act as shock absorbers to cushion the forces associated with walking, jumping, lifting, and the basic wear and tear of everyday life. The vertebrae are connected to each other by tiny joints, called facet joint, which make the spine flexible and allow us to bend, reach, turn, and twist. The spine also houses and protects the spinal cord, which is the central highway of the nervous system, from which nerves emerge and travel to reach every muscle, every joint, our skin, and all of our organs.

In order to function properly, our nervous system requires a healthy spine and spinal cord. The spine works best when all of its parts are properly aligned and able to move freely. But the stresses of daily living, including poor posture, injuries, improper lifting and carrying techniques, can cause the joints of the spine to lose their normal function and limit the range of motion of the spine, leading to irritation and dysfunction of its joints and nerves. The end result is often pain and stiffness, which can be localized to the back or may travel, or refer, into the arms and legs. Back pain has been shown to have negative effects on health by limiting physical activities, impairing concentration, and possibly leading to depression in some sufferers. With all this evidence supporting the role of the spine in maintaining our health and wellness, it is unfortunate that most back pain sufferers wait up to six months to seek treatment.

What you can do for your spine:

Many people turn to analgesic or over-the-counter medications when back pain strikes. Although these medications can relieve symptoms of discomfort and swelling, they do not treat the source of the pain. Seventy-five percent of back pain cases are related to pressure on joints and nerves of the spine due to changes in the function and range of motion of the vertebrae.

A chiropractor can help! Drug-free manual therapies, such as chiropractic, have been shown to be the safest and most effective solution for most patients with back pain. Chiropractors are back specialists extensively trained to diagnose and treat the source of your back pain, not just the symptoms. Chiropractors make adjustments to the spine by applying quick, precise, and safe amounts of pressure to the problem areas. This momentarily separates the joints of the spine, relieving the pressure on the joints and surrounding nerves. Sometimes adjustments are accompanied by a popping sound, which occurs due to the release of a gas bubble when the pressure between two joints is relieved. Chiropractic adjustments are not painful and often provide immediate relief.

Doctors of chiropractic are committed to preventing back pain and related disorders by providing comprehensive spine care and advising their patients on how to live healthier lives. They are trained to recommend stretches, aerobic and strengthening exercises, dietary and injury-prevention advice, as well as relaxation strategies, to prevent disease and promote wellness. Recent evidence suggests that chiropractic back care programs can prevent back pain and injuries, and that implementing chiropractic health promotion and prevention strategies may reduce the number of medical visits in patients over the age of sixty-five.

Ten tips for keeping your back healthy.

1. Stretch and exercise regularly.
2. Follow a healthy diet.
3. Maintain good posture.
4. Stretch your back before and after sports.
5. Do not overload your backpack, purse, or shoulder bag.
6. Stretch your legs and back after each hour of sitting.
7. Never cradle the phone between your neck and shoulder.
8. Never cradle the phone between your neck and shoulder.
9. Invest in a good chair, pillow, and mattress. It is worth it!
10. Have regular spinal check-ups.

For many of us, the first sign of frost means our favourite winter activities are just around the corner. It also means icy steps and sidewalks, snow to shovel, and finding the best ways to stay warm. Thus, staying healthy over the winter requires a little bit of thought and prevention.

Whether you are a snowboarder, skier, snowmobiler, jogger, or skater you need to know how to take care of your back in winter conditions. Sudden twists and bumps from winter sports can sideline you with painful muscle strains, tendon sprains, and muscle tears. Some winter sports, like snowmobiling, skiing, tobogganing, and snowboarding can be especially hard on your back. Therefore, check with your chiropractor before starting any new winter sport to potentially prevent any unforeseen injury.

Always warm up.

Start by stretching your muscles at home. Focus on the lower back and leg muscles, such as hamstrings and calf muscles. When you arrive at your sporting destination, warm up again. Your chiropractor or fitness professional can advise you on the best stretches for your favourite sports. Below are some examples:

Skating:

Do some lunges. Take a good sized forward step with your right foot, and let your left knee sink toward the floor. Keep your shoulders aligned over your hips and keeping your hips square. Repeat 5 to 10 times, and then do it all over again with the left foot.

Skiing:

Do 10 to 15 squats once you’re at the ski hill. Place your legs shoulder-width apart, align your knees above your feet, and lower your buttocks slowly. Straighten up slowly and repeat.

Tobogganing:

Do some knee-to-chest stretches while sitting or lying on your back. Pull your knees to your chest and hold for 30 seconds. This helps your spine be as flexible as possible as you bounce through the snow. If an area of your spine is stiff something has to give.

Use the right safety equipment.

This means helmets, face guards, and protective clothing. Make sure that your equipment is in good condition, and fits properly. Shop at a reputable outdoor or sporting goods store, and have someone adjust and fit your equipment to your size, shape, and ability level.

On the slopes, make sure that ski and snowboard bindings are adjusted for your height and weight. Always check the weather conditions and watch the trails for icy patches and other potential hazards.

Dress for the weather.

Layered clothing works better to keep your muscles warm and your skin dry so you do not get chilled. You may want to invest in clothing designed specifically for winter outdoors activity (available at your local outdoor or sporting goods store), or layer garments made of natural fibers (like cotton, wool, and silk) so that they breath better.

Know when to rest.

Rest when you feel tired. Stop your activity immediately if you experience sudden or prolonged pain in any joint or muscle. Cool down by stretching, and change into dry, warm clothes.

Stay hydrated.

Do not be fooled by the temperature. Your active body needs plenty of fluids even though it is cold outside. Be sure to drink lots of water or juice before, during, and after winter sports.

Follow these simple tips and you are well on your way to having a safe and healthy season, all winter long.

Anyone can fall, but unfortunately the risk of falling increases as you get older. Many older individuals can suffer falls that can take a toll on independence. Hip fractures are the most common type of fall injury among seniors. It has been also found that a significant number of injury – related deaths can also be traced back to a fall. Therefore, here are some useful tips to help prevent falls from occurring.

Exercise

Making your body stronger is one of the best ways to prevent falls. It also helps you feel better. Exercises that help improve your balance and coordination, such as Tai Chi, yoga, and dancing tend to be the best. Health Canada recommends at least 30 to 60 minutes of exercise a day for older adults. A 10 minute walk in the morning and a 10 minute walk at lunch all add up at the end of the day.

Eat well

Maintaining a healthy diet and not skipping meals can increase your energy and strength. Missing meals can lead to weakness, irritability, and dizziness.

Slip and fall proof your home:

In the halls and on the stairs

• Mark the edges of stairs clearly with a non-slip grip in an easy to see colour.
• Make sure hallways and walkways are cleared of anything that you can trip over (i.e. books, shoes, bags, etc.).
• Replace light bulbs with a slightly higher wattage to make your home brighter. As you age, brighter lights may help you see better.
• Install night lights in halls and stairways.
• Install handrails on both sides of staircases. Be sure to take off your reading glasses and keep your hands free at all times when walking up or down the stairs. This allows both hands to control your yourself if you do start to fall.

In the Bathroom

• Install grab bars next to your toilet and in the tub or shower.
• Consider a raised toilet seat and a bench for the tub or shower.
• Use non-slip mats inside and outside the bathtub and shower.
• Quickly dry any wet areas on the floor to prevent slips.

In the Kitchen

• Clean up spills quickly to prevent slipping.
• Put commonly used items on lower shelves and cabinets so a step stool is not needed.

More tips

• Wear shoes with good support and non-slip soles.
• Use aids for walking, balancing, hearing, and seeing if needed. Have your vision and hearing checked annually.
• Ensure that a telephone is within reach of your bed and keep emergency numbers nearby.
• Always sit down to put on or take off shoes and clothes.
• Don’t be too proud to ask for help for things you cannot do on your own.

Check it out

• Have your medical doctor or pharmacist review your medications. Some medications can cause dizziness and weakness, which can affect your balance and perception. Make sure that your medical doctor or pharmacist explains all of the possible side effects of your medications so that you are well informed.
• Have your strength and balance assessed by a chiropractor. A doctor of chiropractic can provide specific advice to help you stay steady on your feet.

Chiropractic is here to help. Chiropractors can help you prevent falls by assessing your strength and balance capabilities. Be safe and informed. Should you suffer an injury from a fall, a chiropractor can also assess your injury and provide treatment for your pain.

No matter how many safety precautions you take and warm-ups that you do, inevitably, there will come a time when you will experience some kind of injury. From mild to severe in nature, below are five simple rules to help speed your rate of recovery in the first 72 hours of ligament sprains or muscle strains. However, be sure to remember if you are unsure of the severity of your injury, consult a qualified health provider to diagnose the injury properly.

Whether it is an ankle, knee, shoulder, or wrist sprain-strain, all you need to remember is PRICE as explained below.

P is for Protection.

Protect the injured area from sustaining any more damage. A sling or elastic wrap (tensor bandage) is most often used to support an area. Avoid activities that aggravate the injury or make it worse.

R is for Rest.

Rest will allow the injured area time to heal. Again, avoid activities that cause pain, especially sharp pain, swelling, or discomfort. However, it may be hard but try not to avoid all activities. For example, if you injure your shoulder, you may still be able to go for a walk. Try to do some form of exercise to keep up your cardiovascular levels of fitness and also prevent muscles from becoming weak.

I is for Ice.

Ice should be applied to an injured area as soon as is possible to control pain. You can use an ice pack, frozen vegetables, or a bag of crushed ice wrapped in a damp towel. The damp towel will provide protection to your skin from burns and help to transmit the cold to the tissue more effectively. Ice can be applied every hour for as many times as possible in the first 72 hours. You can apply the ice for 15 minutes at a time maximum and try not to fall asleep with it on. Then keep the ice off for 45 minutes to allow the tissue to return to normal temperature. If you notice a white area on the soft tissue stop icing immediately as it could indicate frostbite. If you have diabetes, vascular disease, or any other disease involving decreased sensation, consult a health professional before applying the ice. The ice will help to reduce pain and inflammation to your injured muscles, joints, and other soft tissues. It may even slow bleeding if a tear has occurred.

C is for Compression.

Use a tensor bandage to wrap the injured area. Ensure that the wrapping is not so tight as to cut off or impair blood circulation. Compression is used to help stop swelling. When wrapping, begin at the end furthest away from the heart. For example, when wrapping an ankle, begin at your toes and work your way up to your calf.

E is for Elevation.

Raise the injured area above the level of the heart, especially at night. This can be done by putting a pillow or two under the affected area. This uses gravity to help reduce swelling by draining excess fluid.

Then what?

After the first 48 hours, slowly start to use the injured area again and continue icing for another day. You should gradually see improvement in the ability of the affected area to move without pain and to support your weight. If your injury is not improving by the fourth or fifth day, consult a chiropractor or other qualified health professional. Various treatment modalities can be used to help decrease pain during the acute phase and during rehabilitation. Stretching and specific exercises can be prescribed to help prevent future injuries. Adjustments and mobilizations may also be used to increase joint mobility.

All the best to everyone for the holiday season and have a prosperous and healthy new year. May all your resolutions come to pass. Also, be sure to check out last years holiday post for great stress relieving ideas.