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Ankle Mobility Exercises to Improve Dorsiflexion

    For many of my patients who are active and have problems with their anywhere from their feet to their lower back ankle mobility may be an issue. Poor ankle mobility can compromise the stability of the foot, knee and lower back.  Common problems that we see with people with poor ankle mobility are knee pain, Achilles tendonitis/tendonopathy, lower back pain.  We often see poor squat and single leg squat mechanics… Read More »Ankle Mobility Exercises to Improve Dorsiflexion

    Link: Treatment of Plantar fasciitis

      RKC Plank

      Blog by @MichaelRathleff  Introduction by Tom Goom @TomGoom Originally posted on the Running Physio blog Plantar fasciitis can be a nuisance to treat and, to date, we’ve had little high quality evidence to guide us. Today s blog represents an exciting new direction in treating this stubborn condition. Check out this blog post at: http://blogs.bmj.com/bjsm/2014/09/15/plantar-fasciitis-important-new-research-by-michael-rathleff/

      Dose-response and efficacy of spinal manipulation for care of chronic low back pain: a randomized controlled trial. – PubMed – NCBI

        RKC Plank

        I strive to treat my patients effectively.  Sometimes I feel as though I may under treat my patients.  In my experience, 6 to 8 visits is a reasonable amount of time to see improvements in a person’s condition.  Based on the following study, at least for chronic lower back pain, 12 visits seems to be reasonable number of visits. Source: Dose-response and efficacy of spinal manipulation for care of chronic… Read More »Dose-response and efficacy of spinal manipulation for care of chronic low back pain: a randomized controlled trial. – PubMed – NCBI

        Toe Cars (Controlled Articular Rotations) / Toe Yoga

          Dr Notley, Winnipeg Chiropractor and Athletic therapist demonstrates a mobility drill for the toes, called Toe CARs or Toe Yoga. The toes are often neglected when it come to mobility. The joints in this area deserve to move just like the rest of the joints in our body. Rigid shoes limit how much the toes should move. The toes can bend up and down but can also spread apart. Using… Read More »Toe Cars (Controlled Articular Rotations) / Toe Yoga

          the WalkBack Program : Walk Away Your Lower Back Pain

            Millions of individuals worldwide suffer from lower back discomfort, which is a widespread problem. It can have a crippling effect on your everyday activities and general well-being. Walking is one of the most practical and efficient ways to lessen the likelihood that lower back pain may repeat, even though there are several therapeutic options. The WalkBack program, a recent Australian study, has demonstrated encouraging outcomes when utilizing walking as a… Read More »the WalkBack Program : Walk Away Your Lower Back Pain

            Fruits and vegetables: This is what your grandma never taught you [Infographic]

              I am not the expert at nutrition but the “guys” at Precision Nutrition are. I found this great infographic at Precision Nutrition that is worth a read. Precision Nutrition » Fruits and vegetables: This is what your grandma never taught you [Infographic]. Make sure you download the phytonutrient checklist provided at their site.  You can also check out my post on the 14 essential tips on eating healthy.

              Pain Management: More Than Just Tissue Damage

                When you are injured, the degree of pain you experience is not always proportional to the extent of the physical damage. Pain is a complex and multifaceted experience that involves far more variables than just tissue damage. Effective pain management requires understanding that the body—and more specifically, the brain—interprets the situation to determine how dangerous it perceives the injury to be. This assessment includes not only the physical state of… Read More »Pain Management: More Than Just Tissue Damage

                Our bodies have evolved to move

                  RKC Plank

                  The medical literature tells us that the most effective ways to reduce the risk of heart disease, cancer, stroke, diabetes, Alzheimer’s, and many more problems are through healthy diet and exercise. Our bodies have evolved to move, yet we now use the energy in oil instead of muscles to do our work. David Suzuki This thought isn’t new. You have heard it all before and you will continue to hear… Read More »Our bodies have evolved to move

                  Does Degeneration in Your Spine Mean You Have Pain?

                    Time and time again patients come in with xray/MRI/CT scans that say there are degenerative changes to their spine.  Often they have been told that this is the reason for their pain.  I know I have mentioned this before but it worth reiterating.  Just remember these findings are considered normal.  I often call it grey hair of the spine. https://drnotley.com/the-mri-and-lower-back-pain-controversy/ https://drnotley.com/low-back-pain-mri/ https://drnotley.com/primer-on-pain/ Systematic Literature Review of Imaging Features of Spinal… Read More »Does Degeneration in Your Spine Mean You Have Pain?