The reason I am writing this is that I want to be able to help you achieve your goals. Yes, I admit, this is self serving but, at the same time, would you rather achieve your goals or fall short of them due to injury or pain. Being sidelined with an injury, when you have a goal in mind, is frustrating. I have seen a number of athletes preparing for… Read More »Achieve your fitness goals without pain
Have you “never” been able to touch your toes? Well this may be the exercise for you. I have been seeing great success in my patients who “have tight hamstrings”. Within a minute or two I have seen my chiropractic patients significantly increasing there toe touching ability. All you need is a 2 x 4 and a pillow of a foam roller. Here is how you do it Place your… Read More »Can’t touch your toes?
Achilles tendonitis can be an annoying thing to deal with. As a Chiropractor/ Athletic Therapist I have a number of athletes (Runners, Triathletes, Crossfit athletes etc) that come to me for Achilles’ tendonitis. A better term for it is Achilles’ tendonopathy because there doesn’t appear to be any inflammation that is occurring. Achilles’s tendonopathy often can be frustrating because you can stop activity and have the pain disappear but then… Read More »Achilles’ Tendonitis? Time to work into the pain
One of my favourite exercises with a kettlebell is the Turkish get up. The unique part about the Turkish get up is that it takes use through a variety of movements that we should be able to perform in our daily life. These movements, primary movement patterns, are movements that are first learned within our first year of life but with an inactive lifestyle, . Examples of movement patterns are:… Read More »The Baby Get Up – Exercise and Assessment tool
Muscles Stretched 1. Iliopsoas (hip flexors)2. Rectus femoris (part of the quadriceps)3. Tensor fascia latae (attaches to iliotibial band; ITB) Start Position1. Kneel on the ground2. Place one foot ahead of the other3. Upper body upright with the hips tucked underneath you Finish Position1. Lunge the body forwards to the point of stretch2. Balance self with hands on front leg3. Take one arm or both and reach up in the… Read More »Kneeling Lunge Stretch
Key points: 1. You can never go wrong with ice.2. Always ice for the first 72 hours.3. If you use heat and within a half hour to an hour you feel stiffer and more sore then you should be icing.4. Use moist heat over dry heat.5. Use a wet towel between the heat/ice and your skin. Have you ever been in a situation where you sprained your ankle or your… Read More »Heat vs Ice
Chronic pain can be a tough ailment to deal with. For many, they can’t find their cause of pain. X-rays, MRIs, Blood tests. Chiropractic care, Athletic Therapy, Physiotherapy, Injections, surgeries may not find the cause nor aide in relief. One method that may be helpful is Cognitive Behavioral Therapy. Check out the following link. Cognitive Behavioral Therapy Changes Gray Matter Morphology in Chronic Pain | Pain Research Forum. Originally posted… Read More »Cognitive Behavioral Therapy Changes Gray Matter Morphology in Chronic Pain | Pain Research Forum
Muscles Stretched Hamstrings Start Position Sitting on floor One leg straight Other leg bend Back straight Toes pointing up. Finish Position Bend at the hip Bring chest forward. Keep back straight Modifications Point toes slightly out to stretch the outer hamstring Point toes slightly in to stretch the inner hamstring Common Errors Bending forward with the trunk Knee bends Originally posted on May 17, 2022 @ 4:37 pm
As a chiropractor I can’t prescribe medication to my patients but I can recommend alternatives that may assist with pain relief. I had learned awhile back that low levels of B vitamins, specifically B12, could be the result of pain in patients. So is this true? Could simply increasing your B vitamin levels help with your pain? I decided to do some research. Here is what I learned Adding B vitamins… Read More »Vitamin B and pain
Here is another one of my favourite exercises to give to my chiropractic patients for improving their ability to perform a straight leg raise. Passive Leg Lowering Progression Lay on your back. Raise raise both legs up and rest one of them on a pole or door jam. Keeping the legs straight, lower the other leg down to the ground. Repeat 10 times on each side Test to see if… Read More »Straight leg raise correction: Passive Leg Lowering Progression
