Ankle sprains are a common injury often caused by “twisting” or “rolling” the ankle while playing a sport or simply by walking on uneven ground. The result can be sharp pain
on the inside or outside of the ankle, swelling, bruising or inability to walk on that foot.
There are three bones that make up the ankle joint. In order for these bones to hold up the weight of the body they require strong ligaments to hold them together. These
ligaments prevent it from twisting too far inward (inversion) or outward (eversion). When we forcefully bend the ankle in these directions we can tear the ligaments partially or fully.
Immediate treatment includes rest, ice, compression and elevation (RICE). Take the time to relax. Recline with your foot elevated higher then your heart, wrapped in a tensor, with a bag of pees (or cold pack) on it. More severe sprains may require an air cast, splint or crutches.
Further treatment includes strengthening, stretching and proprioceptive exercises to get back on your feet or back to your sport. It is important to slowly progress exercises to avoid further damage to the ligaments. A good rule of thumb is to progress to a new exercise only if it is pain free
Our Chiropractor has been voted “BEST CHIROPRACTOR” in Northumberland and now he’s coming to Oshawa!
Dr. Karam, Our We-Fix-U Chiropractor is excited work with the patients at We-Fix-U Physiotherapy and Foot Health Centre. He brings a wealth of knowledge and experience in different chiropractic techniques to our team. Dr. Karam is a firm believer in a patient centered approach to health. He appreciates the individuality of patients and works hard to address causes of pain and dysfunction. Please feel free to come by and meet Dr. Karam. He is available across from the pool at We-Fix-U Physiotherapy and Foot Health Centre, Oshawa.
Roger has a special offer for all of our loyal patients!
50% off your Chiropractic Assessment (expires March 01 2017)
Five Things You Should Know About Chiropractic Care
Did you know? There is no age limit when it comes to chiropractic care.
Getting great results with chiropractic care? Excellent! You join the millions who have benefited from an all-natural approach to better health. But there’s a lot more that’s possible. Here are a few things you might not know about chiropractic care.
1. There are no age limits.
Chiropractic care isn’t just for adults-it’s for everyone who wants to live and feel better, from newborn infants to seniors and everyone in between. Adjusting techniques are tailored to the size, weight and each individual’s specific spinal issue.
2. The first sign of a problem isn’t always pain.
A lot of patients come to us because they’re in pain. But even if your pain is relatively new, the root cause of it could be weeks, months or even years old. Why? Because your body is so adaptive it can take a long time before it runs out of adaptive capacity and symptoms appear.
3. We’re not magic-your body is.
While we love it when our patients call our techniques “magic,” you should know that our methods are simply tools to help your body express true health and wellness. Our job is to get your nervous system functioning optimally so that your body can heal and self-regulate itself without the need for drugs or surgery.
4. Adjustments are unique, just like you.
The beauty of chiropractic care is that we’re able to tailor and create an individual care plan just for your specific needs. This helps us target your problem areas and work on uncovering the root cause of the issue.
5. Optimal results are a team effort.
If you feel great after being adjusted, that’s wonderful. But our hope for patients is that their quest for health doesn’t stop there. The best results seem to occur when we do our job (locate and reduce nervous system interference) and you do your job (better nutrition, proper rest and exercise, reducing stress and keeping your visits).
Our collaborative team of multidisciplinary health care practitioners use a holistic approach to your well being. This allows us to consult with various experts on our team, to ensure we aim to give you the best and most comprehensive approach to getting you better.
Call us TODAY to set up an assessment with Roger
Let us help you to live the best years possible.
As people age, many develop aches and pains that become progressively worse and begin to interfere with their normal work requirements, daily activities and even healthy sleep patterns. In many cases these aches and pains are worse upon awakening in the morning and ease as the person arises and begins to move about. Although this type of pain can have a number of causes, some of the most common ones are those related to a decrease in the level of overall health or activity, an illness or injury, a sedentary lifestyle, inadequate or improper exercise and poor nutrition.
Why Are Aches and Pains More Prevalent Upon Awakening?
Although general pain and aching can be attributed to many causes, inflammation is one of the most common. As you move about throughout the day, the tissues of the body often become irritated, resulting in chronic inflammation. If the irritation is not severe, you may not be aware that anything is happening inside your muscles and joints but as you sleep, the inflammation becomes thickened, making your body’s tissues less elastic. This inelasticity increases the irritant level in the tissues of the body and the results are felt as stiff or aching muscles and joints upon awakening.
As you arise and begin to move about, the inflammation in the tissues becomes less thick, allowing the tissues, muscles and joints to begin to move more freely and the pain recedes.
When this constant cycle of building and receding inflammation repeats again and again, chronic tissue degeneration occurs and permanent damage can result. This is why it is important to take morning aches and pains seriously and find proven ways to relieve the discomfort.
What Are Some Effective Ways to Help Relieve Common Aches and Pains?
Some of the best ways to help reduce the occurrence of morning aches and pains and the damage they cause is to take better care of your body and work to improve your overall health. This includes making sure that you:
- eat a healthy diet, with an emphasis on anti-oxidant rich fruits, vegetables and nuts, such as peppers, carrots, broccoli, berries, grapes, citrus and walnuts
- drink plenty of water to ensure proper hydration of body tissues, including muscles and joints
- get regular, low impact exercise to make your body’s metabolism more efficient and help to remove waste materials that can build up and inflame body tissues
- get enough restful sleep to maintain body chemistry and help promote normal function
- improve sitting and standing posture to alleviate pressure points and help to prevent stress on muscles, joints and bones that can promote unhealthy inflammation
- learn to manage stress to prevent involuntary tensing of muscles that can result in inflamed muscles and joints
Can Physiotherapy Be Effective for Aches and Pains?
Aches and pains that do not respond to your efforts to relieve them, those that seem to worsen or those that are related to some type of recent or past injury, can often be helped with the assistance of a professional physiotherapy team, like ours. By using our skills and knowledge of the human anatomy, we can help patients reduce aches and pains and strengthen muscles, joints and bones to help ward off the inflammation that causes this type of discomfort.
To find out more about how physical therapy can help you deal with your aches and pains, contact us now. We can help you determine the cause for your discomfort and work out a convenient physiotherapy plan to help you become stronger and enjoy better mobility at any stage of life.
Stress is nothing more than our reaction to a provocation that upsets our physical and/or mental equilibrium. Accordingly, stress is a ubiquitous part of everyday life. Nevertheless, when we are faced with stress, our “fight or flight” response can be triggered; this causes the production of hormones including adrenaline and cortisol to increase and rush through your body.
About Your Neck Pain and Headaches
Simultaneously, muscles in our neck and scalp may contract. These muscle contractions occur when you are faced with stress, anxiety, or depression. When these muscles contract they often cause dull, nagging, headaches that often turn into full-blown migraine headaches. So, let’s explore the links between neck pain and headaches.
Robert Gotlin, DO, director of Orthopaedics and Sports Rehabilitation at Beth Israel Medical Center in New York City says this about neck pain:
“As stress goes up I definitely see more patients with neck pain. Every year around tax time the number of patients with neck pain increases, especially among Wall Street types here in New York.”
Another cause of neck pain is structural and results from a neck joint issue. This type of a headache is known as a neck headache or more properly as a cervicogenic headache. But, research shows that fixing the neck can end a headache. The joints usually implicated in a neck headache are:
- Atlanto-occipital joint (O-C1);
- Atlanto-axial joint (C1/2); and
- C2/3 cervical spine joints.
When your neck joints are too tight a headache can result in just a few minutes. Not all stress is bad, though. Stress within your comfort level helps you to perform under pressure, keep you motivated to try to excel and can keep you safe when danger is evident.
How Many Types of Headaches Are There?
Headaches come in many sizes and pain levels, but there are four distinct types of a headache; they are:
- A migraine; and
Tension headaches are the most common of all headaches and can occur simply because you hold your head in one position for too long. Some of the activities that can lead to a tension headache from this source are:
- Computer work,
- Working with a microscope; and
- Fine work with one’s hands
Other causes of tension headaches include:
- Physical or emotional stress;
- Caffeine (too little [withdrawal] or too much;
- Sinus infections from a cold or the flu;
- Alcohol drinking;
- Eye strain;
- Fatigue; and
- Tobacco use
Serious debilitating headaches are a warning that you should seek medical attention; tension headaches, though, are most often just a nagging annoyance, though some can be painful enough to disrupt your activities. Nevertheless, they are the most common type of headache.
How Do I Deal with a Tension Headache?
Since tension headaches are the most common of all headaches, following are some tips on how to deal with a tension headache.
Relax – Tension headaches are called this for a reason; relaxation and stress relief can help put them out of your head. While stress is an undeniable part of life, an overabundance of stress can lead to more serious diseases such as high blood pressure or heart disorders. Activities that strain your neck and back should be curtailed and stretching breaks should be a regular part of your work day – more than once a day.
Apply hot or cold to your head and neck – Headaches are unlike most pain you feel in your body. While warmth is the usual prescription for aches and pains, in the case of headaches, things are not as certain. Sometimes, a hot compress or pad actually makes your headache worse, so use whichever works best for you, heat or ice packs.
Fix Your Workplace Ergonomics – a headset for your telephone, proper monitor positioning for your computer, a desktop riser that lets you work while standing. In addition, make sure your eyeglasses and contacts are current.
Stretch Your Muscles – Stretching is a great way to release tense muscles in the neck and scalp. Do your stretching with a general exercise program designed by a trainer or physical therapist for your specific needs. Just remember to tell the trainer or therapist about your headaches.
Headaches can be beastly, but you can tame them by reducing neck pain and stress and dealing with headaches as soon as they come to you.
Everyone knows that exercise is a part of healthy living, but do you consider a stretching routine part of your exercise program, or as an afterthought that gets done if “time permits?” Since no one ever has enough time, you may want to reconsider how you view exercise, as there are so many benefits to a stretching program. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not have to involve a huge amount of time, but stretching can end up giving you huge results!
Following are five of the most important benefits of stretching:
- Reduced muscle tension
- Increased range of movement in the joints
- Enhanced muscular coordination
- Increased circulation of the blood to various parts of the body
- Increased energy levels (resulting from increased circulation)
How Do These Benefits Help You?
Stretching helps you in many unusual and amazing ways. Stretching is not a prelude to an exercise program and many physicians recommend that a person does some quick aerobic exercises to warm up or prepare for exercising.
New reports explain that there may be many benefits of stretching on a routine basis, even if you don’t have a workout to do or are not a jogger. Following are some of the most amazing stretching benefits for you to consider on adding stretching to your routine. The following benefits all contribute to a healthier you!
Infuses You with Optimism
People who are stressed often have muscles contract. In turn, these muscle contractions give you a physiological and emotional feeling of tenseness and overall uneasiness. When you feel these sensations, try stretching since it loosens muscles that are tight and simultaneously increases blood flow. Stretching has also been shown in studies to aid in the release of endorphins, a natural body substance that helps you attain a feeling of joy and serenity. Stretching when you wake up is a great way to start your day; stretching before bedtime will help optimize your sleep.
Stretching is a Great Midday Pick-Me-Up
Most people feel a little lethargic around mid-afternoon. If this describes you, try some stretching at your desk. Often, people who suffer these mid-afternoon groggy attacks find that stretching gives them an energy boost. When we feel lethargic our muscles tighten; stretching loosens these muscles, making standing at your desk and doing a few stretches an effective way to combat afternoon groggy attacks.
Lower Your Cholesterol
People who partake of prolonged stretching exercises and eat a healthy diet can help reduce cholesterol. In turn, reductions in cholesterol can prevent and may even reverse hardening of the arteries. Stretching also serves to aid in avoiding heart disease.
Better Blood Circulation
A stretching routine increases blood flow to your muscles. This, in turn, gives you two benefits that are:
- Reductions in post-athletic soreness and recovery time; and
- Improvement of your overall health.
These are functions of greater blood flow helping promote cell growth as well as organ function. Additionally, your heart rate will slow down as it has less work to do, while your blood pressure becomes more uniform and constant.
Makes You More Flexible
True, this is an expected result of stretching that some may argue is not amazing. But, did you know that improved flexibility results in an improved range of motion making your body work less making the same movements you do without stretching? Also, stretching lessens the likelihood of injuries during exercises or sports activities.
Stretching Improves Your Posture
When you stretch you lengthen tight muscles that tend to pull parts of your body away from their intended positions, keeping your muscles loose, especially in your back torso. This helps keep your spine in the best possible alignment and relieve backaches and back pain. When back pain is alleviated, you tend to slouch less too.
Hold those stretches for a few seconds and see how much better you feel!