Heat vs. Ice

 

Heat vs. ice: which works best for treating injuries?

Heat vs. Ice … It may sound like the title of an upcoming blockbuster movie, but it’s a question most active people have mulled over during their life after they’ve sustained an injury. Like most dilemmas, there isn’t really an easy answer to this question. Whether to treat an injury with a hot pad or an ice pack depends largely on the situation.
 

Ice

How cooling an injury works

Applying ice or a cold pack works by reducing blood flow and pain sensation to a particular area. Cooling an injured area, especially a tendon or joint, can reduce inflammation and swelling that causes pain.

When is it best to apply ice to my injury?

Ice is meant to calm down damaged surface tissues that are inflamed, red, hot and swollen. Think of icing as a way to simply dull the pain, and reduce inflammation, nothing more or nothing less. Ice therapy is most beneficial in the first 24-72 hours of sustaining an injury.

After you’ve sustained your injury, you should aim to apply ice to the inflamed area as soon as possible.

Use cold therapy for short periods of time, several times a day.

It’s important not to treat an area with ice for too long. Ten to fifteen minutes is fine, but no more than 20 minutes of cold therapy should be used at a time.

Also, don’t cool an area to the point where you are shivering. If you are already shivering, you should discontinue applying ice until you warm up. The brain interprets an excess of cold as a threat and when the brain thinks there’s something wrong going on it may actually amp up your area of pain as a defense mechanism.
 

How to apply cooling therapy

Before you apply ice or a cooling pack to the injured area, always make sure there is some sort of barrier between the ice and your skin. Whether it be a Ziploc bag or a washcloth, it’s imperative that the barrier exists. Applying ice directly on the skin can cause damage to the skin and tissues. 

Heat

How applying heat to an injury works

Heat therapy works by improving circulation and blood flow to a particular area. Heating an affected area can soothe discomfort, increase muscle flexibility and help heal damaged tissue.

When is it best to apply heat to my injury?

Heat therapy is most effective for sore muscles, chronic pain and repetitive stress injuries. A comfortable, not scalding, heat can take the edge off symptoms like muscle aching and stiffness.  Heat can be most beneficial 36-72 hours after the injury is sustained.

How to apply heat therapy

When applying heat therapy to a small, afflicted area you could use small heated gel packs or a hot water bottle.

There are certain cases where heat therapy should not be used. If the area is bruised or swollen, it may be better to use an ice pack. Heat therapy also shouldn’t be applied to an area with an open wound.

Heat therapy, unlike cold therapy, is most beneficial when used for long periods of time.

Minor stiffness can benefit with only 15 to 20 minutes of heat therapy. Moderate to severe pain can benefit from longer sessions of heat therapy lasting between 30 minutes and two hours.

Pediatric Posture Epidemic Part 3 of 3

Pediatric Posture Epidemic Part 3 of 3

Welcome to part 3 of 3 of my posture series.

Now that you have heard all about our decline in posture we need to make some changes. I challenge you to try some of this re-education. You will feel better.

We have a decline in healthy posture at the speed of technology. Children and adults are showing poorer posture.

50.5% of school-age children have poor posture! Over 50%! We have an epidemic!

Poor posture decreases balance, coordination, self-confidence, and results in a poor cognitive and emotional state. Posture distortion is unfortunately the new normal, and we need to reverse this in the ‘digital age.’

Tech neck posture at a 60-degree angle causes 60 pounds of force to the neck and upper back! Tech neck causes digital dementia

I strongly recommend no tech under two and school-age children a maximum of 1 hour per day.

We discussed posture rehabilitation in part 2 of the blog series and you can see it here

Posture re-education:

1.    Take frequent posture breaks – extend your head backward and arms back behind you. For every hour you are on a device you need to take a 30-sec posture break

2.    More movement: sit on an unstable surface such as sitting with a wobble seat or posture seat, ball chairs

3.    Do digital detoxes: decrease tech time; monitor your screen time. Make 3 hours a day tech-free such as 1 hour in the morning, 1 hour before bed, and 1 hour at dinner time with your family.

Devices and technology are part of our world, and we need to watch how we interact with them. Poor posture and technology overuse affect our mood, sleep, increases our anxiety, and cause us stress.

As adults, we developed our posture before technology; our children have always had the technology, so it is up to us to teach them how to uses it correctly and to monitor them on time and correct habits.

Dr. Joelle Johnson practices at Family First Chiropractic and Wellness at 142 Erickson Drive, Red Deer. www.family1stchiro.ca 403-347-3261

Pediatric Posture epidemic Part 1 of 3

Pediatric Posture epidemic

Part 1 of 3

I have decided to break this blog into 3 separate parts, the first to discuss the issue, the following 2 will be the exercises and rehabilitation for improving your posture.

We have a decline in healthy posture at the speed of technology. Children and adults are showing poorer posture. This posture is the forward head tilt with an increased midback curve called a hyperkyphosis. Most hyperkyphosis posture is postural; however some are structural. When you trunk flexes forward you have poor balance; this imbalance decreases your ability to regulate movement properly. You will have a slower gait and a wider stance causing poor coordination and balance.

50.5% of school-age children have poor posture! Over 50%! We have an epidemic!

Poor posture decreases balance, coordination, self-confidence, and results in a poor cognitive and emotional state. Posture distortion is unfortunately the new normal, and we need to reverse this in the ‘digital age.’

Tech neck posture at a 60-degree angle causes 60 pounds of force to the neck and upper back! Tech neck causes digital dementia

Digital dementia is defined as non-Alzheimers dementia-like symptoms form the overstimulation of devices and poor lifestyle habits.

It causes

1.    Understimulation of the Parietal lobe

2.    Overstimulation of the occipital lobe

3.    Understimulation of the cerebellum

4.    Understimulation of the PMRF

5.    Understimulation of the frontal lobe

I strongly recommend no tech under two and school-age children a maximum of 1 hour per day. Our children are developing their nervous system and spines with technology and are the first generation to have this from birth. Previous generations have developed their posture and nervous system before technology.  We need children to spend at least 2 hours a day physically playing, which activates their vestibular and nervous system.

Increased screen time causes the following

1.    Thinning of the brain cortex

2.    Decreased GPA with increased screen time

3.    Increased in ADHD

4.    Decreases in working memory

5.    Lower quality of life with increased screen time

How do we help these children and adolescents?

•    Spinal alignment, chiropractic adjustments  to stimulate the spine and the nervous system to function optimally

•    Posture rehabilitation

•    Posture habit re-education

Watch for the next blog part 2 by Dr. Joelle Johnson Bsc, D.C.,  from Family First Chiropractic and Wellness, 142 Erickson Drive Red Deer T4R3B3 www.family1stchiro.ca

403-347-3261

Are you or your children addicted to technology?

Many people and parents are concerned about the addiction to technology in our society. The adverse effects of technology has become more in the forefront in the past several years. Internet gaming disorder is now becoming a real diagnosis.

Gaming, online, social media, TV, and other online addictions can cause changes in our brain. These changes affect sleep, emotional disturbances, withdrawal symptoms, crashes, depression, anxiety, obsession, compulsion, and much more.  This tech addiction gives us the false high and affects healthy relationships.  What are you and your children's daily usage, other than work and school activities? Be honest with yourself and your children’s usage!

Light usage: 1-2 hours per day

Moderate use: 2-4 hours per day

Heavy use:  4-6 hours per day

Severe: greater than 6 hours per day

There are several apps that you can put on your device(s) that track your usage, and many people are shocked at the amount that you are on your devices!

Take control Tips:

•    Experience nature- get out and go for a walk

•    Get moving-get out and do some exercise

•    Free and creative play and activities- stimulate your right brain with imagination

•    Good sleep hygiene – turn off the tech and devices in the bedrooms

•    Practice mindfulness- breathing, yoga, meditation

•    Dim the bright lights, and decrease the blue light

•    Have an electronic fast, screen freeze times ‘Screen Free Zones’ such as at dinner

•    Practice good posture

•    Get adjusted!

Dr. Joelle Johnson is located at 142 Erickson Drive, Red Deer www.family1stchiro.ca 403-347-3261.

Tips for Choosing the Right Backpack for Your Kids

Backpacks have an important role in impacting in the growing and developing bodies of children. Due to the amount of time our kids have them on. Saying this, heavy or poorly fitted backpack can affect a child’s musculoskeletal health—both today and in the future. It’s time to review a few guiding principles to prepare your child for school, keeping their health in mind.

It’s too common to see children trotting along to school, back hunched forward to balance a heavy or over-sized bag. Unfortunately, carrying such heavy loads long-term can cause problems to a child’s musculoskeletal system, and result in back pain—among other things. For example, children may condition their bodies to lean forward, arch their backs, and lean to one side. Prolonged repetitive strain on their spine or Creep can settle in the spine. Muscle then become fatigued and strained. This type of physical stress can also alter a child’s posture and gait.

So how can these health consequences be prevented? It’s simple—help your child choose the correct backpack which will fit their body and is adjustable as they grow.

Follow these helpful tips:

1.      The backpack should be between 10 to 15 percent of the body weight of the child.

2.      Distribute the weight of the bag evenly across the back. The more spread out the load. The less strain there is on their developing body.

3.      Make sure the child wears both shoulder straps. Wearing a backpack over just one shoulder can cause leaning to one side, which over a prolonged time could curve the spine over time.

4.      Adjust shoulder straps so the backpack fits closely to the upper part of the body. The further a backpack is away from the body, the more difficult it is to achieve proper balance and the body has to over compensate.

5.      The backpack should never hang more than four inches below the waistline.

6.      A backpack with individualized compartments helps in positioning its contents most effectively.

7.      Bigger is definitely not necessarily better. The more room there is in a backpack, the more your child will carry and the heavier the backpack will likely be.

8.      Finally, the shoulder straps should be adjustable so the backpack can be fitted to your child’s body.

For more information on choosing the correct backpack, speak to your chiropractor.

Dr. Elton Clemence practices at Family First Chiropractic located at 142 Erickson drive in Red Deer. Call us today to make an appointment (403)347-3261 or visit us at www.family1stchiro.ca. 

Small Bursts of Exercise Can Make Kids Healthier

Small Bursts of Exercise Can Make Kids Healthier

Exercise is one of the pillars of good health. Your body was designed to move throughout the day and in many different directions. With well over 200 joints, your body can do amazing things. This can be an impressive display of balance and power with hardly any discernable effort. Unfortunately, while digital technology has improved efficiency in many aspects of your life, it has also encouraged less movement and more sitting/ sedentary lifestyle.

Many people sit between seven and 15 hours each day. Excessive sitting increases your risk of metabolic disease, cardiovascular disease, type 2 diabetes and obesity.

Adults and children are facing these same challenges. The rising number of children suffering from obesity increases health risks and costs as the children grow to adulthood. In 2012, more than one-third of all children and adolescents were either obese or overweight.

According to the American Heart Association (AHA), this number more than tripled from 1971 to 2011. This has lead to a staggering number of adults who are now at higher risk of multiple health concerns ranging from obesity to degenerative arthritis.

Contributing factors to declining health include poor food choices, lack of quality sleep and insufficient exercise.

Getting kids to exercise has become difficult over the past 20 years. What used to be common daily activity for children with their friends has turned into a chore. The effects of this difference in daily activities is showing up in the growing number of children suffering from obesity.

Recent studies have shown that children may benefit from very short periods of high intensity physical exercise. Researchers called the high-intensity interval training (HIIT).  They describe a more kid-friendly Fun Fast Activity Blast (FFAB).

The study evaluated 101 adolescents, measuring triglyceride levels, waist circumference, non-fasting blood glucose, c-reactive proteins, resting blood pressure, 20-meter shuttle run test and carotid artery intima media thickness.

The control group continued their normal activities, while the experimental group participated in three 20-minute high intensity exercise sessions per week for 10 weeks, involving an exercise of their choice from basketball, dance, boxing and soccer drills.

The results demonstrated benefits in both lower triglyceride levels and reduced waist circumference measurements. Researchers also found an unexpected advantage in the experimental group. These students increased the amount of physical activity by 16 minutes each day over the control group.

The increased activity during non-exercise hours suggested to researchers that increasing structured exercise may carry over to increased activity during unmonitored hours. The goal of the researchers in this study was to find an approach to exercise that was sustainable, practical and engaging for students.

Finding exercises your children enjoy may be one key to unlocking a desire to move throughout the day and enjoy the benefits that follow. Unfortunately, reduced time in physical education and recess time at school, combined with most school system's reticence to using stand up desks, significantly adds to the problem.

There isn't time to wait for your school system to change to impact the health of your children. Especially if your children are not getting copious amounts of physical activity at school, it's important to encourage them to be active in the hours they aren't in school and on weekends. Competitive school team sports are just one way of increasing movement and exercise. Consider joining your children after school for a quick 20-minute HIIT workout using an exercise tape, interval walking, biking, basketball, dance or any number of other activities. Children are more likely to do what you do and not what you say.

FFAB is a proven method of improving cardiovascular fitness. It's also important to incorporate muscle strength training.

Once done with your HIIT exercises with your children, spend a few minutes cooling down and stretching to reduce the potential for tight muscles. Flexibility is key to both strength and reducing the potential for injury. Just five minutes is all it takes. Consider yoga, martial arts or dance a couple times a week to increase flexibility and activity.

Your health is a complex combination of external forces such as nutrition, sleep, exercise and exposure to toxins, and internal forces such as motivation, hormones, enzymes, vitamins and neurological connections. Your internal forces are affected by external forces acting on your body.

Essentially, this means you become what you do each day. The more you move, the easier it becomes to move, and vice versa. Eating junk food, plastered in front of a computer screen and sleep deprived, it's difficult to scrape together enough energy to get up and get moving.

With better food choices and sufficient sleep, you and your children may likely experience better health, more energy, greater motivation to move and exercise and a better mood.

The more physically active your child is, the better they do in school.

Improved cognition may happen as a result of increased blood and oxygen flow to your brain, increased levels of norepinephrine and endorphins with a reduction of stress and an improvement of mood or an increase in growth factor that may help to create new nerve cells and support synaptic plasticity.

Chiropractic is great for kids to get them moving and keep them playing the activities they love. Consider bringing your children in for an examination and treatment to get their spine/ extremities moving optimally. This will ensure proper function and your children feeling great.

Dr. Stephen Kelly D.C.

Dr. Kelly practices at Family First Chiropractic located at 142 Erickson drive in Red Deer. Call us today to book an appointment (403)347-3261 or visit us at www.family1stchiro.ca

How to check posture on your toddler and older children

 How to check posture on your toddler and older children

During the first months and years of your child's life, he or she grows from a helpless infant into a fearless adventurer. A child's natural curiosity about the world is accompanied by significant physical growth, weight gain, and emotional development. Your toddler's spine is the housing and protection for their nervous system and, by age 2, has doubled in size. The brain, spinal cord and nerves are the master controller of all their body's systems. Your toddler has learned how to roll over, sit, crawl, stand and fall in the past year which may have caused stress to a growing spine and nervous system. Don't wait for your child to manifest symptoms, but periodically check your child's posture.

·         Having your child stand against the wall you can check the bottom of their ear lobes. Are they level?

·         Place your hands on top of their shoulders and later on their hips, if your hands are not level this could be your first sign as a parent that you child's spine is not growing straight.

·         Have them face away from you and look at their spine- is it straight or does it curve to the side?

·         Have them bend forward and touch their toes, does the spine move easily, does it curve to the side or stay straight?

·         Does your child drag their feet or just drags one foot

·         Does your child toe in or out when they walk?

·         Does your child complain about leg, or knee pain? Or ‘growing pains’

If you answer yes to any of these observations your child’s spine should be assessed. Dr. Joelle Johnson and Dr. Stephen Kelly are located at Family First Chiropractic and Wellness at 142 Erickson Drive, Red Deer. Call 403-304-7980 to make an appointment or visit our website at www.family1stchiro.ca

Grocery Shopping with kids!

Grocery shopping with kids!

For all those single kid moms out there, you might think its hard to shop with your kid in tote...its not...once you have shopped with 3, shopping with one is a walk in the park. Shopping alone is now a vacation, I look forward to it, I stroll through, taking my time and enjoying the time off, yeah I am going to squeeze every loaf of bread instead of grabbing the closest one, I might price compare, and usually end up getting everything on the list, instead of bailing half way through because you think you might actually throw your own temper tantrum right there in the cereal isle...Shopping with 1 kid is enjoyable, you can treat them if they behave, and you can still contain them when they miss behave, while getting your groceries. 2 kids start presenting a issue, if one misbehaves you can still handle it, if both start misbehaving people start staring, but the fearless (ultimately frustrated) mother you are, you press on, with a "this too shall pass" chant. Now for shopping with 3, your completely out numbered, and they have started a pack mentality, most shopping carts have one seat, some 2, at least one is running around like the feral child they are. You grab the basics, not looking at nutritional value, just bang for your buck, and hope that when you're home you can slop together an acceptable meal. A daycare in your local grocery store...just a thought!

Brought to you by Family First Chiropractic and Wellness 142 Erickson Drive, Red Deer

403-347-3261

www.family1stchiro.ca

Waterslides:preventing injuries

Waterslides

Waterslide parks are awesome family fun during the summer months, on tropical vacations or even during the winter at indoor parks and pools. The speed of the waterslide and the cool water during a hot day provide great enjoyment for all members of the family. It is also a great way to help you and your family members get some physical activity and exercise.

On occasion, injuries may happen due to the speed or turns of the slide resulting in a sore neck or back. Your chiropractor can realign you or your child and get you back to enjoying an active and healthy lifestyle. A therapeutic massage is also a great idea for mom or dad for those aching muscles after a day of climbing stairs.

Call us at Family First Chiropractic & Wellness 

 403-347-3261 to book your appointment

www.family1stchiro.ca

Dr. Stephen Kelly and Dr. Joelle Johnson will be happy to help you and answer your questions.

Why do you need a massge?

Therapeutic massage is increasingly being promoted by healthcare providers to their patients

• Almost one in five adult Americans (19%) report discussing massage therapy with their doctors or healthcare providers.
• Of those 19 %, more than half (58%) said their doctor strongly recommended or encouraged it.
• More than half of massage therapists (63%) receive referrals from healthcare professionals.

Massage is beneficial for infants, children, adolescents, adults, and the elderly

• Babies fall asleep faster when massaged than when rocked, and they stay asleep rather than waking the moment Mom tiptoes away.
• When massaged regularly, children suffering from juvenile rheumatoid arthritis, asthma, and autism showed improvement in their symptoms from decreased pain, decreased anxiety, and decreased inattentiveness.
• Massage therapy can help to partially restore mobility to the elderly afflicted with Parkinson’s disease and arthritis, as well as reduce levels of anxiety, depression, and the effects of loneliness

Call us a Family First Chiropractic and Wellness,403.347.3261  142 Erickson Drive, Red Deer, T4R 2C3

www.family1stchiro.ca

Do you know what pillow to use?

Are you sleeping on the right pillow?

   Many people ask us what pillows we recommend every day. There are many types out there from cheap to expensive. We mainly recommend a cervical pillow( the ones with the scoop and dip in them).  There are also many different materials used in the making of pillows, microfibres, foam and feathers to name a few. The biggest thing I tell my patients is that  we are all built differently, a women 140 lbs 5 foot 5 does not need the same pillow as a 230 pound 6 foot man.
    When sleeping the best position is on your back or the next best postion is on your side.The side lying pillow should be the depth of your ear to the tip of you shoulder when your neck is in a normal position (head not tilted).  When on your back your neck should be in the normal curve comfortably. You neck/chin should not be flexed forward as most people have too large of pillows thus reducing the normal neck curve and shortening the front neck muscles, overstretching the back neck muscles causing headaches, 'sleeping wrong' and 'neck pinches'.
Cervical Pillows can help to induce a proper cervical curve when used with back sleeping, thus reducing neck pain and headaches.
I usually recommend a normal foam cervical pillow for men, and the petite ones for women and teens as these are proportional to their size.
 Please don't forget your childrens spine!
Children also need proper neck support when sleeping, our 8 year old does not need the same size pillow as their parents. I like to  recommend a pillow that gently supports and is again smaller and proportional th their size. Theses ones are made of a memory foam to help induce the proper curve. Children 2-5 need and even smaller pillow that also gently supports the neck as they grow and develope the spinal musculature.At the clinic we carry all types of pillows for different body shapes and sizes.
Written By Dr. Joelle Johnson B.Sc.,D.C.
 We are located at Family First Chiropractic and Wellnes, 142 Erickson Drive, Red Deer, T4R 2X3
403-347-3261
www.family1stchiro.ca

Back pain during pregnancy and labor

Back pain during pregnancy and labor

  84% of patients receiving chiropractic spinal adjustments reported relief of back pain during pregnancy. There was significantly less likelihood of back labor when spinal manipulative therapy was administered during pregnancy.
 Diakow PR, Gadsby TA, Gadsby JB, Gleddie JG, Leprich DJ, Scales AM. J Manipulative Physiol Ther. 1991 (Feb); 14 (2): 116-118
Family First Chiropractic ans Wellness, 142 Erickson Drive, Red Deer 403-347-3261
www.fmaily1stchiro.ca