One of the toughest and most skill-orientated sports is the pride of Canada, a nation treasure, sort of speak: hockey.
With eagle level hand-eye-coordination, gymnast-type balance, and the brutish build of a NFL linebacker, professional hockey players are some of the most talented athletes in professional sports. However, every hockey player is not as big or as strong as a professional. Some hockey players are young boys or girls who grew up watching their older siblings or the pros and became determined to be like them. Unfortunately, young hockey players, just like the professionals, are susceptible to injuries.

Although professional hockey is played in an ice rink, other forms of recreational hockey can be played with roller blades or tennis shoes on a dry surface such as asphalt or concrete. Still, it is an extremely high contact sport and players of all ages are at constant risk of injury. Players are running into each other, getting thrown into walls by other players (body checking), and even getting hit by the puck or a stick. Although body checking is not allowed in most leagues below the National Hockey League (NHL), it does happen and it is the primary cause for injury in hockey.

If you’ve been injured from playing hockey, depending on your condition, a chiropractor may be able to help you recover from your injuries. A chiropractor aims to improve a hockey player’s performance by relieving pain and improving flexibility through a series of adjustments specifically scheduled for each body type. If you lead an athletic lifestyle and have been injured while playing hockey, call your local chiropractor to schedule an appointment today.

Hockey injuries that a chiropractor may be able to help with include:

•Muscles Strains/Sprains/Pulls
•Low Back Pain
•Herniated Disks
•Elbow Pain
•Ankle Sprains
•Hip Pointer Injury
•Burner or Stinger in Neck
•Neck Strain
•Whiplash
•Shoulder Injury
•Concussion
•Cannot help black eyes or missing teeth

It is clear that the majority of hockey injuries are the result of trauma during games. For example, body checks, collisions with other players, collisions with the wall or ice, and blows from the puck, a stick, or a skate can produce injuries, demonstrating the danger of playing hockey. Falling hard on to the ice or ground and collisions may easily produce a misalignment in the spine. A misaligned spine can create an area of the spine that pinches a nerve, compressing it enough to impact the fluidity of the nerve signal, which can have an effect on other parts of the body. Essentially, a chiropractic adjustment can decrease the amount of pressure on the nerves to eliminate pain. The focus of chiropractic care for hockey players is to promote healing, increase range of motion, and improve balance and coordination.

If you lead an athletic lifestyle and have been injured while playing hockey, call your local chiropractor to schedule an appointment today.

And if you are in the GTA area, please give us a shout. With more than 30 years of experience in treating hockey players, we have a solid belt of tools that can help you out.

Tel: (416) 477-1101
E-mail: reception@priclinic.com
Web: www.priclinic.com

We’ve all heard that a high-fiber diet is good for health because it keeps the digestive system moving. As it turns out, fiber also plays a more important role than we suspected. To understand why, we need to take a look at the gut microbiome — the community of microorganisms that live in the digestive tract.

Trillions of bacteria live in the human gut –- they account for ten times more cells than in the human body — and they play vital roles in our metabolism and health. It’s a mutually beneficial relationship; the bacteria happily feed on dietary fiber while they perform a variety of duties, including helping to make vitamins B and K, repressing growth of harmful microorganisms, and breaking down and fermenting dietary fiber. This breakdown of fiber results in a release of beneficial, anti-inflammatory short chain fatty acids that are a vital energy source for our bodies.
In recent research, the firmicutes and bacteroidetes classes of gut bacteria have received a lot of attention.

Multiple studies show that obese people have a higher concentration of firmicutes than bacteroidetes, while in lean people the bacteroidetes predominate (to help keep it straight, think of fermicutes as “fat” and bacteroidetes as “bony”). Moreover, when the diet is high in fat, the obesity-friendly firmicutes increase (the exception being a ketogenic diet), yet a high-fiber diet helps bacteroidetes increase. In addition, researchers observed that overgrowth of firmicutes led to chronic systemic inflammation, which is known to contribute to common health problems such as metabolic syndrome, diabetes and heart disease.
The message: Though they both have jobs to do, you want your bacteroidetes to be stronger than your firmicutes

Feeding The Magnificent Microbes

One might wish to rid the body of the firmicutes microbes, yet this can actually open the pathway to overgrowth of candida albicans, or a yeast infection, which leads to problems of its own. Instead, supporting a healthy population of bacteroidetes is the key, and this is done by supplying ample prebiotics in the diet. Prebiotics are non-digestible carbohydrates –- in the form of dietary fiber –- that serve as food for the bacteria in your gut.

To keep a healthy balance of bacteria in the gut, an ample supply of fiber-rich plant foods is necessary. Yes, your kale, spinach, arugula, chard, and their cousins hold one of the keys to your healh! These foods should be part of a diet that includes plenty of good fats, vitamins and micronutrients, and avoids bad fats, excess refined sugars, processed/junk foods, and excess alcohol. Good forms of dietary fiber include: All vegetables but especially artichokes, peas, broccoli, and Brussels sprouts. Your mother was right, even if she didn’t know the whole truth: Veggies are good for you!

In addition to a diet strong in prebiotic fiber, you can help support a healthy gut environment by using supplemental probiotics: Live, “friendly” bacteria that bolster your gut’s population of healthy microbes. For probiotics to work, there must be a sufficient number of live bacteria present in the product (read your labels!) to survive the acidic environment of the stomach, and reach the large intestine. Your dietary fiber (prebiotics) acts as food to nourish these friendly probiotic bacteria, and ensures their growth and colonization. This combination of pre- and probiotic support can be vital for insuring a healthy gut.

Fermented foods such as sauerkraut, kimchee, kombucha, and yogurt contain live microbes, and can also help boost the probiotic content of your digestive tract. One caution; not all fermented foods have live cultures, and it’s the live ones you want. Again, read your labels!

Medications, hygiene, age, health status, and stress can also influence your gut microbe balance. Eating a fiber-strong, gut-friendly diet and supplementing with probiotics and fermented foods is one of your best strategies for supporting gut health.

For more ideas on how to get your body back in health, please reach out to us at:

Tel: (416) 477-1101
E-mail: reception@priclinic.com
Web: www.priclinic.com

At PRI, we enjoy helping our patients live healthier, pain free lives. We also employ use of scientific literature to help us stay abreast of exciting discoveries that allow us to help our patients further.
We were very excited when we came across this published study that showed how chiropractic adjustments can actually boost anti-oxidants levels!

Anti-oxidants are naturally occurring chemicals that protect the body from free radicals. Fresh fruits and vegetables are good sources of anti-oxidants, but your body also produces anti-oxidants to ward off damage.
In this new study, researchers looked at 23 people who were suffering from back or neck pain. Each patient received 10 chiropractic adjustments over a period of five weeks. Blood samples were taken from the test subjects before and after the study period, and the researchers noted levels of three specific anti-oxidants: superoxide dismutase (SOD), catalase, and glutathione peroxidase (GPx).

At the end of the study, there was no difference in antioxidant catalase, there was a significant increase in both SOD and GPx.

It’s important to note that this was a small study and it didn’t include a control group, so further research needs to be done to confirm these results and to determine how chiropractic works to boost anti-oxidants. However, this study adds to our knowledge of the benefits of chiropractic. Other studies have found that chiropractic can boost immune functioning and decrease stress hormones.

If you would like to improve your health naturally and get pain relief, chiropractic is the answer. Give our office a call today at (416) 477-1101 to see how we can help you.

Tel: (416) 477-1101
E-mail: reception@priclinic.com
Web: www.priclinic.com

Works Cited

1. Kolberg C, Horst A, Moraes MS, et al. Peripheral oxidative stress blood markers in patients with chronic back or neck pain treated with high-velocity, low-amplitude manipulation. Journal of Manipulative and Physiological Therapeutics 2014.

Hockey season has started and with that comes an every increasing number of articles, events and conversations about the danger of the sport.

Ken Dryden, author of the new book Game Change, says the time for talking about making the sport safer is over. It’s time to make a change.What do you think?

How To Prevent Injuries

Most hockey injuries happen due to high impact hits and occur while in the middle of a game. Common injuries in hockey include lacerations, ankle ligament sprains, knee internal derangements, concussions, facial injuries and finger fractures. Studies show that most hockey injuries occur during games rather than practices.

For most players, preparing for season and good warm up routine before entering the ice field, pre-season assessment and complementary exercises throughout the season help prevent injury including concussions.

Stretching hip flexor muscles with lunges can help prevent back and hip injuries. Dynamic stretching such as high knees engages the muscles.
If you have pre-existing injuries, visiting a physiotherapist for specific exercises prior to the season will strengthen muscles and prevent injuries from coming back.

During season, it helps to do conditioning exercises that will assist with hop mobility and strengthening pelvis stability.
During game or practice, complete gear is a must. Wear protective gear that is right for you. The right equipment should be comfortable, yet should minimise injury during your practices and games.

How Physiotherapy Helps

Physiotherapists have the ability to create specific rehabilitation/strength and conditioning programmes for an athlete in his/her sport.
They understand your sport and its biomechanics. They have good understanding and awareness of optimal performance nutrition and supplementation in a particular sport, including hockey.

Physiotherapy is like getting treatments of all sorts provided by one healthcare professional. A physiotherapist is trained to perform techniques used by most hands-on professionals such as chiropractors, massage therapists and kinesiologists.

Hands-on techniques used in physiotherapy may include joint mobilisation, joint manipulation, physiotherapy instrument mobilisation, minimal energy techniques, muscle stretching, neurodynamics, and massage and soft tissue techniques.

Strapping and taping may be used to prevent injuries. Acupuncture and dry needling helps in pain relief and muscle function. You will also be given exercise therapy to strengthen your muscles and improve your function. Biomechanical assessments will help prevent injuries from coming back.

Our stealth physiotherapists at PRI incorporate these principles to ensure you will get optimum health and performance.
If you have pain or injuries, we can help bring you into action without the pain stopping you.

Call us at (416) 477-1101 today!
E-mail: reception@priclinic.com
Web: www.priclinic.com

The shoulder is a complicated structure. Most workouts involve shoulder movement. Your shoulders better be performing optimally if you want to be performing at your best and stay healthy, avoiding injuries such as shoulder impingement!

Shoulder health and performance is reliant on multiple factors including:

•The rotator cuff’s ability to stabilize the shoulder
•The scapula (shoulder blade) properly rotating upward during shoulder elevation
•Thoracic spine mobility
•Shoulder mobility

If any of these factors are off, the shoulder is put at an increased risk of injury.
The most common shoulder injury we see in athletes is shoulder impingement.
In this condition, the soft tissues of the shoulder are pinched between the humeral head and acromion.
This results in pain, weakness, decreased mobility and ultimately, poor performance.

If let to continue, this can progress to more serious problems including a tear of the rotator cuff muscles.
Here are some exercises that will help stabilize and strengthen your shoulder to help prevent shoulder impingement injury. All of these involve using a cylindrical rolling foam.

1. Take a piece of foam and roll it up the wall. Start by placing the knife-edge of your interlaced hands on the foam. Roll it, raising your arms over your head all the way up. Then roll it down. Repeat 10 times.
2. Place the foam under the shoulder blades, across your back. Lie on it and stretch your arms upwards. This is a great thoracic opener. Lie for 60 seconds.
3. Place the foam under your chest, and lie on it facing down. Slowly raise your arms over your head as if you’re doing snow angels and back down to your sides. For stronger athletes, carry barbells in your arms. Repeat 10 times.
For more ideas on how to reduce risks to shoulder injuries, please contact us at:

Tel: (416) 477-1101
E-mail: reception@priclinic.com
Web: www.priclinic.com

Drop-Table Technique: What It Is and How It Works

The force of an automobile accident can cause injury, specifically to the lower back. Trauma to this area, in turn, can result in problems such as sacroiliac joint dysfunction, sciatica, disc injuries, herniation, lumbar plexus disorder and other conditions. In addition, the neck and mid-back can also be affected by a car accident and can be accompanied by their own set of disorders.

Forceful spinal manipulation is not always necessary to treat conditions of the lower back, mid-back and neck. Gentle chiropractic treatment, such as drop-table techniques, involves less powerful spinal maneuvering and slower, low-velocity movements that allow the affected joint to stay within its passive range of motion.

How Does the Drop-Table Technique Work?

Also known as the Thompson technique, the “drop” approach uses a special chiropractic table. The table used has segments that can be lifted up and then dropped when a thrust is applied by the chiropractor. The drop allows gravity to assist and work in combination with the manual adjustment, and all of this provides a lighter adjustment than that which comes with some other chiropractic techniques, such as those that involve twisting positions.

To further clarify, the table has various sections that are raised between 1 to 2 inches relative to the rest of the patient’s body. Once the section of the table is lifted, it is fastened in place and the stiffness of the table is altered based on the patient’s body weight. When the chiropractor applies a gentle thrust to the area needing adjustment, the table releases and drops down, causing that segment of the body to fall too. The drop-table comes to a rest, but the patient’s body momentum continues for a short period. This momentum is equally as critical to the drop-table technique as the thrust and dropping of the table are, because it aids in alignment.

What to Expect After a Drop-Table Technique

The number of sessions needed depends on the type of condition the patient has and its severity. However, in general, the patient should have better range of motion and less pain with each treatment.
If you experience pain after your motor vehicle accident and are looking for a gentler way to rehabilitate, please consider PRI. With over 30 years in the field, we have learned the golden rule of thumb: less is more. We employ gentler methods of rehabilitation to help your body resiliently get back to the way you were before the accident occurred as much as possible. To learn more about the drop-table technique and how it can help you, please contact our office.
We will gladly help you out at:

Tel: (416) 477-1101
E-mail: reception@priclinic.com
Web: www.priclinic.com

IMS is a dry needling technique that is used to treat pain of muscular origin. Inserting needles deep into dysfunctional muscles causes a reflex release of painful, movement restricting muscle tension. This tension release can also help reduce pressure on irritated and hypersensitive nerves to alleviate pain and dysfunction. Successful IMS treatment relies heavily on a thorough physical examination of the patient by a certified practitioner.

Intramuscular stimulation is used to treat chronic pain that is caused by neuropathy (damaged, injured or dysfunctional nerves). When an individual experiences persistent and unexplained pain, neuropathy may be the cause. Neuropathy causes muscle shortening, which causes pain in the muscles, tendons, connective tissues and joints. Research shows that IMS physiotherapy treatment may help release shortened muscles and relieve neuropathic long-standing pain.

According to research, IMS can also be used to relieve symptomatology of various conditions that have occurred due to tightness of muscles. Some of them are:

Symptom
Bicipital tendonitis
frozen shoulder
Headaches- frontal
Headaches-temporal
Rotator cuff syndrome
Low back sprain
Achilles tendonitis

Tight muscle
Biceps brachii
Deltoids
Upper trapezius, semispinalis capitis, occipitofrontalis
Temporalis, trapezius
Supra-and infraspinati, teres minor, subscapularis
Paraspinal muscles
Gastrocnemii, soleus

The IMS physiotherapy technique targets areas of tightness by inserting needles into tight muscles, causing them to have a reflex response and relax. IMS also helps to relieve the pressure on joints and muscles, reducing the pain and inflammation caused by tight muscles. Our therapists here at PRI are trained by these techniques developed by Dr. Chan Gunn.
Treatments can be scheduled by contacting our office.

Phone: (416) 477-1101
E-mail: reception@priclinic.com
Web: www.priclinic.com

Whenever your run, walk or stand, your feet form the foundation of your body. Sometimes, though, the shape of your foot or an injury can affect the angle at which your foot strikes the ground. If severe enough, this can cause pain in the foot, as well as in the legs, low back and other areas of the body.

Because of the importance of the feet in our lives, stabilizing them is an important part of chiropractic care. If you have an imbalance in your feet, your chiropractor may suggest orthotics. These customized shoe inserts can reduce symptoms and improve your walking and running without the need for treatments like surgery.

How Orthotics Work

Orthotics change the angle at which the foot strikes the ground. They can also absorb some of the impact when you walk or run, improve your balance and shift pressure from sore parts of the foot.

One type of orthotics is used for people with soft tissue problems, such as diabetes. These shoe inserts can reduce the pressure on areas of the feet where ulcers (open sores) may occur. This may reduce the need for amputation.
The other type of orthotics is designed to improve how the foot strikes the ground. They basically work by bringing the ground up to the foot. These can also be used to treat conditions such as tendinitis and shin splints.

For example, people whose ankle rolls inward as they walk or run — pronation — may be given orthotics to keep their foot, ankle and leg in alignment. This can reduce pain in the feet, knees and hips. It may also reduce the wear and tear on the joints.

Fitting of Orthotics

Over-the-counter shoe inserts are available at pharmacies and sports or shoe stores. In some cases, these will work fine. For more serious foot conditions, a customized orthotic can work better. These are shaped specifically to fit your foot. They are also made of stronger materials and will last longer.

To fit your orthotics, your chiropractor will examine your feet and watch you walk. He or she will also ask you about symptoms that you might be having, such as pain in the foot or legs, and whether you have any health conditions.

If your chiropractor decides that orthotics are a good option for you, he or she will take a three-dimensional picture of your foot or use a mold to create a replica of your foot shape. These will be used to create an orthotic that is designed to improve your comfort and mobility.

If you are experiencing pain with your feet, legs or lower back, ask us whether orthotics might be a good fit for you.
We’d be glad to help you out:

Tel: (416) 477-1101
E-mail: reception@priclinic.com
Web: www.priclinic.com

No one can be blamed for wanting relief, especially when acid reflux makes it feel like molten lava is shooting up through your esophagus. Antacids can bring quick relief, but their long-term use can also bring lasting problems. It’s better to identify and address the underlying causes of acid reflux than simply to squelch the symptoms.

Acid reflux occurs when the contents of the stomach backwash into the esophagus. These contents can include stomach acid, bile, food, or sour liquid. Although the lining of the stomach is designed to handle such an acidic environment, the more delicate tissue of the esophagus is not. As a result, symptoms include indigestion, a burning sensation in the chest (heartburn), and tasting regurgitated food or liquid in the back of your mouth.

Many factors can cause acid reflux, including overeating, obesity, or the types of foods you eat. Spicy foods, fried foods, coffee, chocolate, and citrus are frequently cited as triggering acid reflux. When the reflux becomes constant, it’s worth exploring some of the common underlying conditions.

Possible underlying causes of acid reflux

H. pylori overgrowth: An H. pylori infection occurs in the stomach and is the most common chronic bacterial infection, affecting more than 50 percent of the world’s population. An H. pylori infection may promote acid reflux by decreasing stomach acid. Although acid reflux is associated with too much acidity, the truth is in many cases too little stomach acid causes acid reflux, which I’ll explain in the next paragraph.

Too little stomach acid: Sufficient stomach acid is necessary to break down dietary proteins, ensure absorption of vital nutrients and minerals, and protect the digestive tract from harmful bacteria. It’s believed that low stomach acid, or hypochlorhydria, results in improperly digested food lingering too long in the stomach. Eventually it backwashes into the esophagus, and although the contents are not acidic enough for the stomach, they are too acidic for the delicate esophageal tissue. Factors that cause too little stomach acid include an H. pylori infection, a nutrient-poor diet, stress, and antacid medications.

Acid reflux usually just one of many digestive symptoms

Acid reflux is often just one of many digestive symptoms that can result from poor digestion, food intolerances, chronic stress, gut infections, and other factors. In fact, one study showed that participants with irritable bowel syndrome (IBS) were nearly twice as likely as non IBS participants to suffer from gastroesophageal reflux disease (GERD), a chronic, advanced form of acid reflux. Conversely, another study found a majority of participants with GERD also suffered from IBS.

Although antacids can bring temporarily relief, they may also worsen your acid reflux problem in the long run. Ultimately, antacids reduce stomach acid, hinder digestion, and inhibit nutrient absorption. In addition, antacids are shown to weaken bones and increase the risk of food poisoning.
For natural ways to relieve your acid reflux, please contact our office.
We look forward to helping you out.

Tel: (416) 477-1101
E-mail: reception@priclinic.com
Web: www.priclinic.com

Sciatica is a very common condition that affects many of us at some point in our life. Sciatic pain is typically a sharp electrical pain or dull ache that radiates down either one or both legs. The more swollen and irritated the nerve is, the further down the leg the pain goes.

Typically the pain is felt in the lower back, buttock and leg, though some only feel pain in their buttock and/or leg. The sciatic nerve is the largest and longest nerve in the body. It is made up of nerves from the 4-5th lumbar, and 1st-3rd sacral nerve roots. Nerves are normally able to handle compression and stretching that is part of day to day living without causing problems. Due to some traumatic event, or an unusual or prolonged activity, i.e. bending and twisting in the garden all weekend, or a long drive, the nerve can become swollen aka inflamed.

Sciatic pain is often associated with changes to the structure of the spine, i.e. degenerative changes such as degenerative disc disease, disc bulging and herniated discs, etc. Though it is important to understand that these degenerative changes are not always the cause, many of us have herniated discs and will never know it! The degenerative changes themselves are typically not enough to create the sciatic pain. It is the overdoing what are body can handle that causes the problem. The swelling is a signal for the brain to protect the area causing the back and/or leg to become painful and sensitiized. The swelling and sensiitization can then make movements and postures of the back and leg very uncomfortable.

Sciatic pain is usually worse with either sitting or walking/standing. Sometimes the pain is worse with both. Sciatic pain can come on very suddenly or can be gradual in nature. Sciatic pain maybe also present in signs of nerve compression like pins and needles, loss of feeling or loss of strength in the leg muscles.
Sciatic pain can typically be managed very well with a combination of manual and physical therapy, activity/posture modification, time and medication.

The manual and physical therapy first starts with a history taking to identify where the pain is, what has caused or is causing the problem, what you have found worsens or eases the pain, any other past medical history, medications, hobbies, sports, work, etc.

The physical exam would typically involve:

•Looking at your mobility to see if particular motions increase or decrease the pain.
•Testing the physical health of your nervous system.
•Palpation and mobility testing of the vertebrae.
•Testing movement and/or positions to determine which relieve or aggravate the leg pain.

Once the physical exam is completed treatment can be undertaken. There is good evidence that Manual Physical Therapy will get you better more quickly. Treatment can consist of:

•Manual therapy techniques directed at improving vertebral mobility to open the space or take pressure off the nerve.
•Exercises designed to improve mobility, open the space for nerve and/or reduce tension on the nerve.
•Education on pain management strategies, postures, sleeping position and activities to help reduce the pain.
•Physiotherapy modalities such as electrical stimulation, heat and ice to help with pain.
•Lumbar traction can be performed in a variety of positions to help reduce pain.

At home it is important to:

•Be patient and relax. There are lots of scary stories and words associated with sciatica i.e. ‘slipped discs’, ‘pinched nerves’, etc. Our body does an amazing job in dealing with the stress and strains we put it through. Our body and nervous system does well dealing with the natural wear and tear we go through as we age. Sometimes we over do it, then we need some treatment and need to let things settle down. The more stressed and anxious you are, the worse the pain will be. Deep breathing and progressive muscle relaxation exercises can really help.
•Find and use the positions and postures your manual or physical therapist has suggested.
•Try to remain as active as the pain will allow. Some discomfort with moving around is normal. Research has proven that keeping active i.e. puttering around (stand a little, sit a little, walk a little) will allow you to get better quicker.
•Find and use sleeping positions that will help alleviate the pain.
•Use ice and/or heat. If the pain is less than 48 hours old use ice. Use heat if the pain has been present for more than 48 hours. Heat can be in the form of hot showers, an electric heating pad, a microwaveable pad or hot water bottle.
•If the pain is constant you may benefit from anti-inflammatory medication. If the pain is keeping you from sleeping you might consider a muscle relaxant. If the pain is unbearable then you might consider a pain reliever. It is best to discuss this with your physician.

If you have sciatic pain, we look forward to helping you out. Please contact us at:

Tel: (416) 477-1101
E-mail: reception@priclinic.com
Web: www.priclinic.com