Tuesday, November 24, 2015
You sprained your ankle 15 years ago, why should it matter now?
Dr. Elton Clemence- Family First Chiropractic and Wellness 403-347-3261
Ankles. We have two of them. The vast majority of patients I see have sprained one of them at some point in their lives. This is a question I normally leave to the end of the consultation questions, normally receiving a confused look… I can see the cogs turning in my thinking patients head, “…What? My ankles? Really, what has that got to do with my back…”. Well, it has everything to do with your back pain. It has everything to do with your knee pain, your hip pain, your neck pain, your shoulder pain, you name it pain. Our feet and ankles are crucial aspects of our bodies that are far too often overlooked.
The soles of our feet have 200,000 receptors. Our foot and ankle complex has 26 bones, with one quarter of the bones in our body in our feet (!). There are 33 joints (!!) and more than 100 muscles, tendons and ligaments (!!!). All these structures within the ankle and feet are neurological powerhouses when it comes to sending our nervous system and brain information about where we are in space, the terrain we are walking on, how to safely move and change direction, plus many more. If your car had one or two dodgy tires, how would your car drive? Not as well as it should. And what’s more, you wouldn’t put up with it. The same applies to our feet and ankles. If we have disrupted the information cycle between our feet and ankles and brain at any point during our lives, this can have ramifications for the rest of body, immediately or later on in the future.
When you sprain an ankle, it significantly changes the way that you walk. It’s obvious at the beginning, but as time progresses and it begins to heal and you can walk more ‘normally’ again. However, it doesn’t mean that the ankle and foot have been properly rehabilitated back into a fully functional part of the body. Your nervous system won’t think so, and will be protective of it without you even realizing. These can cause potential problems later on, with many people re-spraining the same ankle over and over again. The vicious cycle begin because the neurological information systems keeps becoming disrupted, and it goes on.
The bottom line is our ankle and feet are crucial to the optimum function of the body. Pay attention to those ankle sprains, they might be more important that you think!
Tuesday, November 17, 2015
Symphysis pubis dysfunction and Chiropractic
Symphysis Pubis Dysfunction (SPD) is a condition that causes excessive movement of the pubic symphysis, either anterior or lateral, as well as associated pain, often due to a misalignment of the pelvis. Commonly associated with pregnancy and childbirth it is thought to affect up to 25% of pregnant mothers, some (7%) of sufferers continuing to experience serious symptoms postpartum. SPD is associated with pelvic girdle pain PGP and the names are often used interchangeably.
Typical treatment advice usually given to women includes avoiding strenuous exercise, prolonged standing, vacuum cleaning, stretching exercises and squatting. Nothing with the legs apart in an open stride or straddle type position.
Chiropractors experienced with treating SPD, pelvic pain PGP and subluxations in the pelvis and spine will asses the instabilities and adjust the pelvis and spine accordingly. This will reduce the stress to the pelvic floor and alleviate the tension in the ligaments, nerves and musculature involved. Women are often placed in a trochanter belt to stabilize the symphysis from shearing or a pelvic lumbar pregnancy brace. Often the baby is in a malposition and after a specific chiropractic adjustment the SPD pain is alleviated and the baby can move into a better position – optimal fetal position. Many adjustment techniques are used such as the Webster technique. The sacroiliac joint is typically always involved and will need to be assessed as well.
SPD Home treatments:
▪ Brace the pelvic floor muscles before performing any activity which might cause pain
▪ Rest the pelvis and ice the involved area
▪ Homeopathy Arnica helps with inflammation and pain
▪ Sit down for tasks where possible (e.g. preparing food, ironing, dressing)
▪ Avoid lifting and carrying.
▪ Avoid stepping over things.
▪ Avoid straddle movements especially when weight bearing.
▪ Bend the knees and keep the legs 'glued together' when turning in bed and getting in and out of bed.
▪ Place a pillow between the legs when in bed or resting.
Avoid twisting movements of the body.
Dr. Joelle Johnson is experienced with SPD and pregnancy related issues. Dr. Johnson is located at Family First Chiropractic and Wellness, 142 Erickson Drive. www.family1stchiro.ca 403-347-3261 to book an appointment.
Tuesday, November 10, 2015
The Benefits of Vitamin B Complex
The eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 —
play an important role in keeping our bodies running like well-oiled machines. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day. While many of the following vitamins work in tandem, each has its own specific benefits — from promoting healthy skin and hair to preventing or migraines.
B2- This B vitamin works as an antioxidant to help fight free radicals (particles in the body that damage cells) and may prevent early aging and the development of .
B3-One of the primary uses for niacin is to boost HDL cholesterol (i.e. the good cholesterol). And the higher a person’s HDL, the less bad cholesterol he or she will have in their blood.
B5-In addition to breaking down fats and carbs for energy, it’s responsible for the production of sex and stress-related hormones.
B6-Pyridoxine is a major player in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine, a stress hormone.
B7-Because of its association with healthy hair, skin and nails, this B vitamin also goes by “the beauty vitamin.”
B9- Studies suggest folate may help keep depression at bay and prevent memory loss. This vitamin is also especially important for women who are pregnant since it supports the growth of the baby and prevents neurological birth defects.
B12-This B vitamin is a total team player. Cobalamin works with vitamin B9 to produce
red blood cells and help iron do its job: create the oxygen carrying protein, hemogloblin.
Dr. Elton Clemence works at Family Fist Chiropractic and is open Monday through Saturday. To schedule an appointment call 403-347-3261. We are located at 142 Erickson Dr, Red Deer.
Tuesday, November 03, 2015
One of the most common questions I get from my massage clients is “what stretches can I do to minimize my lower back pain?” So here are the top 7 stretches I give to my clients.
1. The hamstring floor stretch.
Hold for 30 seconds twice for each leg.
2. Knee to chest stretch.
This helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.
3. Spinal stretch.
This was a favorite of mine when I suffered sciatica. Hold for 20 seconds and repeat on the other knee. Do this as many times as you like but don’t overdo it.
4. The piriformis stretch.
Hold for 30 seconds and then switch and repeat.
6. The quadriceps lying down stretch.
Hold for 30 seconds on each side. Do this one twice on each side.
Hold this for 30 seconds and then try this:
Hold for 10 seconds on both sides.
With any luck, this will have your lower back feeling great again!
Guy Lacoursiere practices at Family First Chiropractic and Wellness- 142 Erickson Drive, Red Deer.T4R 2C3 403-347-3261 www.family1stchiro.ca