Cycling has seen a spike in popularity, trading in the car for a bicycle has become more commonplace than ever. Some cyclists strap on their helmets and ride for exercise or enjoyment, while others view cycling as a way to protect the environment from unnecessary emissions.

Although cycling has many benefits, cyclists can be at risk of injury from their sport. The repetitive nature of riding a bike can cause problems with both muscles and joints due to overtraining, poor form, poorly fit bike, or many other factors.

Common biking Injuries and how to prevent them

1. Lower back pain

Lower back pain can cause problem for cyclists for a number of reasons. The easiest explanation is the prolonged bending of the back. It doesn’t take a musculoskeletal expert to see that cyclists spend long periods of time in a fixed position. A poorly fit bike or bad body position on the bike can lead to lower back pain due to abnormal wear to the joints along your spine as well a number of muscular imbalances.

How to prevent lower back pain (LBP) – There are a few tools you can use to help fight lower back pain while you hit the road on your bike.

Form – As with anything to do with the spine, posture is important. While riding, keep a neutral spine by bending at the hips and avoid hunching your mid-back. Your spine naturally has a curve to it, this should be maintained while riding but not overemphasized or flattened. It is often difficult to evaluate your own posture so it is worth having someone look at your body position on your bike or use a trainer in front of a mirror.

Equipment – A poorly fit bike may also be the cause of your LBP, being either too stretched out or compacted by your bike can result in abnormal stresses to your back. Most local bike shops have trained staff that can assist you with ensuring your bike is the correct size for you as well as any minor adjustments required to fit the bike to your body.

2. Knee pain

Pain in your knees can be caused by several factors, most commonly it is due to poorly adjusted cleats or pedals forcing your feet out of alignment with your knees however improper seat height, prior knee injuries, poor cycling form, muscle imbalance or overtraining can cause knee pain.

How to prevent knee pain – There are a few things to look for when trying to determine the cause of your knee pain.

Pedals/Cleats – How your feet sit on the pedals could be the key to preventing your knee pain, especially if you are using clipless pedals that lock your feet in place. Your knee should be pointing straight ahead and your feet should be parallel to the ground while you are pedaling. Riders often have a tendency to tilt their knees out.

Seat Height – A seat height that is either too high or too low will cause stress on the knees. Too high and you will be hyperextending the knee on every pedal stroke and too low causes a loss in power and excessive load to the knees. Ideally, your knee should be slightly bent (not locked) at the bottom of your pedal stroke with your feet parallel to the ground.

For more ergonomic ideas, visit your Chiropractor

If you’re thinking about taking up cycling, talk to your chiropractor before you strap on the helmet and hit the road. Together you will be able to identify potential injury concerns and ensure you get off to an injury free start. If you are experiencing pain, numbness or tingling or other musculoskeletal problems while riding, your chiropractor will also be able to provide treatment and advice to treat these problems.

Counseling psychology is a specialty within clinical psychology that focuses on personal and introspective functions throughout a person’s life. Counseling psychology focuses on the emotional, social, work, school and physical health concerns people may have at different stages in their lives with strict attention paid to stressors and severe issues people struggle with on a day to day basis. Counseling psychologists help their clients with their physical, emotional, and mental health issues to aid in alleviating stress and resolve crises’ that plague their lives.

Similarly to a health consultant, Counseling psychologists diagnose patients and provide different treatments for more severe psychological symptoms. Across each stage of a person’s life, your psychologist will focus on:

Healthy aspects and strengths of a patient and focus on building on those traits

Find the sources of anxiety by observing a patient’s lifestyle and environmental factors

Use outside influences to pinpoint a patient’s stressors

Observing work/life balance of a patient

Counseling psychologists use many different methods and practices to successfully diagnose and treat their patients. Counselors host individual, group, and family sessions to learn more about the patient’s needs and stressors. Having outside perspectives to comment and elaborate about patient’s give counseling psychologists a better assessment of the patient’s needs. Dealing with a crisis in a patient’s life is also a crucial part of the job. Dealing with difficult situations is a huge when it comes to counseling psychology as many of the patient’s have gone through traumatic events in their life and it’s the job of the psychologist to find these stressors. Other skills used include psychological tests, clinical supervision, counseling meetings and coaching and training.

Outreach

Clients who serve under counseling psychologists encompass a wide variety of individuals and groups that benefit from counseling. These psychologists work with individuals of all ages including:

Young children with behavioral problems interfering with their school and home life

Adolescents with substance abuse issues or issues with schoolwork or bullying

Adults who struggle with family life, career issues, overcoming obstacles and those with suicidal tendencies

Elderly individuals concerned with the reality of retirement and health issues

Working with organizations and groups also is a huge part of working with a counseling psychologist. Using their skills in the workplace to counsel disgruntled employees is an important outlet for many organizations that aids in the overall productivity and effectiveness of companies.

The overall impact of counseling psychologists is palpable across many fronts. Giving individuals, groups and organizations a safe place to get help from a professional in confidentiality is paramount to overcoming many of life’s difficulties. The skills possessed by counseling psychologists can help many patients across various different platforms. The specialized treatment, diagnosis, and coaching given is unique to the individual and the process of working with a counseling psychologist can give you an outlet you can trust to aid you throughout your entire life.

Acupuncture is effective for pain relief. Researchers from the University of South Florida (Tampa) and the Fujian University of Traditional Chinese Medicine document that acupuncture alleviates pain, in part, by regulation of microglial cells.

The researchers cite evidence demonstrating that acupuncture inhibits “microglial and astrocytic proliferation coupled with improved functional recovery after SCI [spinal cord injury].” The researchers note that their investigation summarizes “clinical evidence demonstrating that acupuncture is capable of producing analgesia in neuropathic pain by suppressing microglial activation.”

The researchers also noted that acupuncture has an inhibitory effect on microglial activation and cited specific acupuncture points shown to elicit specific microglial responses. They discussed other mechanisms shown to alleviate pain by modern research. They noted that acupuncture stimulates the release of neurotransmitters, including opioids, in the central nervous system.

A different research team used fMRI data to compare true acupuncture with sham acupuncture for patients with carpal tunnel syndrome. The acupuncture point LI4 (Hegu) was tested. Both short-term and long-term responses were measured. True acupuncture at the real acupuncture point stimulated significantly “greater activation in the hypothalamus and deactivation in the amygdala” for patients with carpal tunnel syndrome.

Both research teams made significant findings. They noted that acupuncture modulates homeostasis – the feeling of balance and wellness, and alleviates pain. In addition, acupuncture activates certain areas of the central nervous system and deactivates areas of the limbic system thereby regulating emotions correlated with pain.

Massage is known for its ability to help the mind and body relax—and that alone makes getting massage advantageous. Deep tissue massage may bring other benefits as well. To help you understand these, it first helps to understand what a deep tissue massage is.

Deep tissue massage is a technique that focuses primarily on the deeper layers of muscles and the fascia. Sometimes this technique involves the therapist using firmer pressure in order to reach these key areas and get them to release, which is why this particular massage is oftentimes recommended for people who are comfortable with a slightly more intense touch. However, deep tissue massage can also refer to gentle yet sustained pressure targeting the myofascial layer. The belief that deep pressure equals pain is a myth; however, the benefits of deep tissue massage are beyond question.

1. Deep tissue massage offers stress relief

When your body feels stressed out due to demands at work, home or both, deep tissue massage can help ease this stress in a healthy manner. This is important, as unresolved stress can do major damage to mental and physical health; an estimated 60 to 80 percent of doctor’s office visits are stress-related, as noted in a 2003 study in the Journal of the National Medical Association.

2. Deep tissue massage eases pain

Deep tissue massage may be able to lessen pain. For example, research published in an April 2014 issue of Manual Therapy found that deep tissue massage to posterior calf muscles, along with self-stretching exercises, helped reduce participants’ pain associated with plantar fasciitis. Deep tissue massage can be used for other conditions as well, such as fibromyalgia, tennis elbow or low-back pain, potentially providing some much-needed relief.

3. Deep tissue massage makes movement easier

Scar tissue forms when an area of the body is injured and heals. Although the most common scars are those that result from a visible cut, sometimes they occur deeper in the body, such as when you damage muscles, ligaments or tendons. It is this type of scarring that deep tissue massage can help resolve, making it easier to move and promoting greater range of motion.

4. Deep tissue massage can lower heart rate and blood pressure

A study published in 2008 in the Journal of Alternative and Complementary Medicine involved 263 participants who reported muscle spasm or strain. Each individual’s blood pressure and heart rate was assessed prior to a 45 to 60-minute deep tissue massage, as well as after. The result was lower systolic and diastolic pressure, as well as heart rates around 10 beats less per minute.

At PRI clinic, we have great registered massage therapist specialists who will take care of your health using the latest research.

Maintenance chiropractic care, does the research support it or does it vilify it?

We all want to have healthy backs. They allow us to perform various physical activities, as well as engage in various fun, social tasks, such as lifting and playing with our children and grandchildren. When we get acute or chronic back pain, this could literally put a hamper in our mood and severely limit our activities of daily living.

Most people are aware that a chiropractor can assist with acute low back pain, and greatly reduce or eliminate such pain with one or a few spinal manipulations. Yet how do we ensure that the pain does not return and that we are able to live a fulfilling lifestyle in short, as well as in the long run?

At PRI clinic, we are all about evidence-based medicine.

Recently, a Spine scientific journal has published an interesting research, which described a single blinded placebo study that specifically wanted to assess whether spinal manipulation therapy for chronic nonspecific low back pain could result in better long-term outcome.

The researchers wanted to assess the effectiveness of spinal manipulation therapy (SMT) for the management of chronic nonspecific low back pain (LBP) and to determine the effectiveness of maintenance SMT in long-term reduction of pain and disability levels associated with chronic low back conditions after an initial phase of treatments.

Sixty patients, with chronic, nonspecific LBP lasting at least 6 months, were randomized into 3 groups:

First group received 12 treatments of sham SMT over a 1-month period.

Second group received 12 treatments, consisting of real SMT over a 1-month period, but no treatments for the subsequent 9 months

Third group received 12 treatments over a 1-month period, along with “maintenance spinal manipulation” every 2 weeks for the following 9 months.

To determine any difference among therapies, pain and disability scores, generic health status, and back-specific patient satisfaction were measured at the initial assessment and at 1-, 4-, 7-, and 10-month intervals.

Patients in second and third groups experienced significantly lower pain and disability scores than first group at the end of 1-month period. However, only the third group that was given spinal manipulations (SM) during the follow-up period showed more improvement in pain and disability scores at the 10-month evaluation. In the non-maintained (2^nd) SMT group, however, the mean pain and disability scores returned back near to their pretreatment level after 2 months of non-treatment.

This showed that SMT is effective for the treatment of chronic nonspecific LBP. However to obtain long-term benefit, this study suggests spinal manipulation maintenance after the initial intensive manipulative therapy.

From ballet to break dancing, the hallmarks of a good dancer’s performance are the same: grace, fluidity and mobility. But these attributes are not created overnight. At PRI clinic, we treat dancers of all ages who have demanding schedules that often involve weekly practices, or in the case of professional dancers, are required to perform up to eight stage performances a week. As you can imagine, people who need to keep up with this level of activity are bound to suffer from the occasional injury.

For dancers the correct alignment of the body’s structure directly impacts the quality of their performance, lifespan of their career and overall wellbeing as a performing artist. Practicing movements and patterns time after time can lead to repetitive strains, which can affect the dancer’s ability to execute and focus on technique. Ballistic movements and tumbles come with the territory and can take a toll on the body over time. Many dancers simply accept aches and pains in their feet, ankles, knees, hip and back as part of the package of being a performing artist but this doesn’t have to be the case.

While most people associate chiropractic care with back pain, more and more dancers rely on chiropractors to not only treat problems that often arise but to help dancers perform at their optimal best.

It all comes down to mechanics: the body is a machine made of moveable parts and subject to the stresses placed upon it. Over time, these stresses can present itself as stiffness, snapping, aching or restrictions to movement leading to poor form and inefficient mechanics. Many times dancers will push through the pain in the hopes that it will just resolve itself, but this can make it worse. When pain or restricted mobility impairs the movement of the body, the dance and the artistic expression suffers.

Maintaining proper mobility/flexibility throughout the body allows dancers to perform their moves with more ease and efficiency while decreasing their risk of repetitive strain injuries due to poor mechanics. Dancing requires coordination and balance, which stem from strong muscles, bones and ligaments. If your body is out of alignment it can be vulnerable to injuries when you bust a move on the dance floor.

Chiropractic adjustments restore mobility to restricted joints as well as assessing the soft tissues (muscles/tendons and ligaments) for undue tension leading to imbalances in the spine/pelvis and legs. Studies have shown that dancers with low thigh strength levels and hamstrings that were disproportionately weaker than the quadriceps had a greater degree of injury in the lower extremity. Maintaining hip and pelvic mobility is paramount to a dancer’s mobility.

Whether you’re taking a recreational hip hop or ballet class or performing professionally, give PRI clinic a call for your dancing advantage! Your body will thank you!

Sources Cited

1.Scott Howitt. Chiropractic Takes Centre Stage: Treating overuse injuries in the world of dance. Canadian Chiropractor. Retrieved November 20, 2017, from http://www.canadianchiropractor.ca/content/view/1098/

2. Charlotte Leanderson et al. Musculoskeletal injuries in young ballet dancers. Knee Surgery, Sports Traumatology, Arthroscopy 2011; 19 (9); 1531-1535

It is hard to live in Canada and not be aware of Canada’s current Opioid Crisis. An estimated 2,000 Canadians are dying annually from prescription opioids. Our country is facing a national crisis.

Headlines related to chronic pain and fentanyl overdose are rising in frequency and urgency. Many chronic pain patients have been universally mismanaged by all health professions even with the best intent and the best minds clamoring for solutions.

Chiropractic can be a piece in the puzzle in the development of an effective opioid reduction strategy. By providing prompt access to effective health care options, like chiropractic care, evidence suggests that we can reduce reliance on opioids to treat acute and chronic musculoskeletal-related pain (of bones, joints, ligaments, muscles, and tendons.)

Chiropractic is a safe, evidence informed option to treating chronic pain, and our high patient satisfaction levels make chiropractic a popular option for patients looking to address pain and improve function.

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In fact, new guidelines released by the Canadian Medical Association Journal, recommend a coordinated multi-disciplinary healthcare team, which includes chiropractic, be used to help manage pain and avoid the dependency of opioids.

Federal and provincial governments are widely recognizing the crisis that exists with opioid addiction and overdose. The Canadian Chiropractic Association has engaged in months of advocacy with the federal government and other health professions to build awareness and understanding that available evidence points to back pain and other musculoskeletal conditions as a leading reason for opioid prescribing.

As the national media discusses the link between over-prescribing and the opioid crisis, it appears that the public needs the expertise of chiropractic services more than ever.

If you suffer from chronic pain, please check out PRI clinic. They have knowledgeable and professional medical staff that will help you come up with the safest solution to your pain symptoms without resorting to opioids.

To book an appointment, please contact PRI office.

Arthritis is the name for a group of conditions that damage joints causing pain, stiffness and reduced mobility. It affects nearly four million Canadians, 15 years and older – that is almost one in six people. Arthritis isn’t just an older person’s disease; it can affect children and people in the prime of life. Arthritis can be relatively mild or very severe, but common symptoms include:

◾Joint pain and aching

◾Joint swelling

◾Joint stiffness or reduced movement

◾Muscle weakness

◾Reduced function

Causes of arthritis

Arthritis is the thinning or destruction of joint cartilage caused by inflammation or excessive wear and tear. There are over 100 different types of arthritis, the most common forms are:

◾Osteoarthritis (usually affects hands and weight-bearing joints like hips, knees, feet, and spine)

◾Rheumatoid arthritis (can affect all joints in the body)

◾Gout (typically affects the foot)

There are many possible contributing factors for arthritis including:

◾Genetics or inheritance

◾Previous injury or fracture

◾Infection

◾Overactive immune system

Source: stock.adobe.com

How chiropractic care can help

Chiropractors are highly skilled at assessing how arthritis affects joint movement, muscle strength and physical function. Research demonstrates that specific exercises targeted at improving joint mobility and increasing muscle strength help manage arthritis and improve function.

Your chiropractor will:

◾Assess the affected area and ask about daily activities to assess the impact on your joints

◾Develop a treatment plan to safely improve or restore movement and mobility affected by arthritis

◾Help you manage your condition through education and treatment to reduce pain and swelling, strengthen muscles and increase joint mobility without worsening your arthritis symptoms

For help with arthritis, please contact the PRI office.

It’s easy to assume aches in pains in our backs are originating from where you are actually feeling it. So if your back hurts, it must be coming from an issue within your back, right? This is not necessarily the case. Everything in our bodies is connected through tissue and our nervous system.

Your body has three main shock absorbers: your feet, your knees and your spine. The shock of walking, running, jumping etc. is first felt by your feet. If your feet can’t handle the shock, it passes the impact absorption to your knees. When your knees are ill-equipped to handle the shock it passes the absorption to the last stop on the chain, your back. Your back will eventually fatigue and begin to cause you pain, especially if there is a misalignment in the lower region or the pelvis.

Most of the problems associated with our backs caused by our feet are simply because of the surfaces we walk on. Our feet were designed to walk on grass, sand, dirt, mud and other natural terrain. Human innovation has brought us cement, tile, wood, etc. which are actually detrimental to the health of our feet and in turn our back. Natural terrain is suited to the shape and structure of our feet. This causes our arches to be supported and causes the muscles, ligaments and tendons of the foot and ankle to work in a supportive fashion.

Photo:stock.adobe.com

You may ask yourself, how can I prevent this cycle of pain?

There are 3 solid solutions that work best synergistically, when used together.

1. Shoes – Find the right kind of shoe to support your foot type. If you have flat feet or have a minimal arch, shoes that have a good amount of cushioning or stability will work best to absorb the shock. Sorry folks, there are no high-heels on the planet that are going to do anything good for your feet or back, so try and wear them as sparingly as possible.

2. Chiropractic adjustment – A visit to your chiropractor can do wonders. First, they will check the joints in your feet and ankles are working properly. Your chiropractor will perform an examination, which could include examining your feet, analyzing your gait and posture, requesting an x-ray and checking your shoes for improper wear. If it’s determined that your feet are the cause of your back pain, your chiropractor will develop a program, which may include an adjustment of the foot to stabilize your postural foundation and to help relieve related stress/pain to the rest of your body.

3. Custom Orthotics – Your chiropractor may also suggest individually fitted, orthotic arch supports if they’ve determined your feet to be the cause of your back discomfort. Orthotic arch supports are heat moldable plastic shoe inserts designed to support the arch on the inside of the foot. Orthotics also help in realigning your foot’s ankle joints and bones.

At PRI clinic, we offer a wide variety of orthopedic shoes, custom orthotics built specifically for your feet with advanced technology and professional chiropractors who will ease your foot and back pain.

Today, more women are seeking out natural and alternative methods to treat symptoms from PMS and menopause, such as chiropractic care. Not all women experience premenstrual syndrome (about three out of four women report PMS symptoms), but all women will go through menopause in their lifetime.

There are over 150 identified and reported symptoms of PMS. Common symptoms include: bloating, irritability, headaches, migraines, breast tenderness, fatigue, stress, cramping, back pain, nausea and weight gain.

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There are physiological explanations for these symptoms. For example, lowered levels of serotonin during this time can cause mood changes, irritability and depression; high levels of excess estrogen can also cause irritability and nervousness. An imbalance of progesterone and estrogen can cause water retention, thus affecting weight gain. Abnormal thyroid function can contribute to breast tenderness, and blood sugar imbalance can lead to cravings, headache and fatigue.

Chiropractic adjustments are a safe, non-pharmaceutical alternative to treating the symptoms of PMS. Chiropractors perform adjustments in the lumbar spine and the sacrum, specifically L2 and L3. These vertebrae affect the sympathetic and parasympathetic systems, which control hormonal regulation. In multiple studies, women report less bloating, headaches, cravings and cramping while under chiropractic care.

Photo:stock.adobe.com

On average, women begin to experience the symptoms of menopause at age 51. This transitional time starts with “perimenopause,” which can begin several years before the last menstrual period. The most common symptoms of perimenopause and menopause reported are hot flashes, night sweats and sleep issues, which can be attributed to a change in levels of estrogen and progesterone.

Like PMS, chiropractic can provide a drug-free alternative to treating symptoms of menopause. Research has shown that more women are choosing alternative therapies, like chiropractic, for treatment and women who use these therapies generally find them beneficial.

Make an appointment to talk to a chiropractic doctor about chiropractic and reproductive health.

At PRI clinic, we have a team of chiropractors, traction specialists, physiotherapists, massage therapists, aquatherapists, clinical psychologists and in a network of MDs, who work together in synchrony are also present, to ensure that you receive appropriate care for your PMS or menopause concerns. We evaluate your concerns and we ensure that your therapy reflects the most recent research that is most conducive for your health and well-being.