As you may know, I am on Twitter (@drnotley). I meet many interesting people on there and see many people who have had successes in their goals of loosing weight and getting healthy. One such individual is Kym (@kymberley76). Kym is a true success story and she should be applauded for her transformation. She did…
“What caused me to have this neck pain?” “How long is it going to take to get better?” These two questions are very commonly asked in my Chiropractic practise. If you are curious about what may be causing your neck pain and what factors you need to control to speed up your recovery then this is the post…
Do you have a headache? Do they keep coming back? Are they starting to become more intense and more frequent? It’s frustration to have to deal with a headache. At work, you become less effective and efficient. So what can you do for yourself to help with headaches? One of my most favorite problems to…
Migraines affect over 39 million Americans, causing debilitating pain that disrupts daily life. As a chiropractor specializing in neurological conditions, I’ve helped countless patients find lasting relief through targeted spinal care and comprehensive treatment approaches. Furthermore, research shows that 75% of migraine sufferers experience significant improvement with proper chiropractic intervention.
Dr Notley, Winnipeg Chiropractor and athletic therapist, demonstrates open chain knee circles to emphasis the rotational mobility of the knee. The knee has the ability to rotate. A lack of range of motion in rotation can alter the movements around the ankle and hip. This may be a cause of pain in the knee, ankles,…
The front of the arm has two muscles, the biceps brachii and the brachialis. Both muscles cross the elbow and are involved in flexing the elbow bringing the hand to the shoulder. Whereas the brachialis only crosses the elbow, the biceps also crosses the front of the shoulder and proximal radio-ulnar joint (this joint is…
Power Running is an article written by Vic Keller and James Slade. Vic is an active referrer to my Gelley Chiropractic office in St. Vital and Downtown Chiropractic Centre in Downtown Winnipeg. They recently wrote this article for the Manitoba Running Association. Here is the article: “After spending the last few weeks in the off-season,…
Should I stop exercising if it hurts?” Not always.
Pain doesn’t always mean damage. It is often your nervous system saying “pay attention,” not “stop.”
Here’s a simple guide I use with patients, based on the Traffic Light System:
🟢 GREEN LIGHT
✔ Pain ≤ 3/10
✔ Goes away in a few hours
✔ No loss in strength or movement
👉 You’re good to keep going — even progress a little.
🟡 YELLOW LIGHT
⚠ Pain 4–6/10
⚠ Lingers up to 72 hours
⚠ No major function loss
👉 Hold steady. Focus on recovery, not pushing harder.
🔴 RED LIGHT
🛑 Pain ≥ 7/10
🛑 Sharp, lasting >48 hours
🛑 Interferes with movement
👉 Modify or pause. This is a sign to reassess.
💡 Pain is feedback — not failure.
Train with it, not against it.
This is a continuation of my previous blog post, Core Training: Back Pain Rehabilitation and Rowing Exercise. If you don’t feel like reading the previous post, the research paper compared the load on the spine between three rowing exercises (inverted row, one arm standing row, and bent over row). The inverted row had the lowest…
Your Tension Headaches Guide – Dr. Notley Your Tension Headaches Guide Breaking Free from the Grip of Chronic Head Pain If you’re reading this, chances are you’ve experienced tension headaches — that familiar, unwelcome sensation of a dull, persistent ache that wraps around your head like a tight band, making it difficult to concentrate, work,…
