As of December, 2013 there is no firm date for the return of Robert Del Medico, R.M.T. He is hopeful that he will be able to return to work early in 2014. Please check this site for information as we know more. Thank you for your concern and well-wishes.
Author Archives: advchiro
Health Investment Rates
In order to conform with OCA standards, the fees for chiropractic care will be increasing as of January 1st, 2014. Please call the office for details. Likewise, the massage rates will rise by $5.00 in the new year.
Holiday Hours
Advance Family Chiropractic & Massage Therapy will be completely closed for Christmas from Monday, December 23rd through Saturday, January 4th.
We will re-open with normal hours on Monday, January 6th with the exception of Bernadette Morin, R.M.T who will return Tuesday, January 14th.
Have a happy, healthy holiday!
Holiday Cards
In lieu of sending holiday cards this year, Dr. Samantha Colautti and Bernadette Morin have chosen to contribute to Plan Canada on behalf of the practice this year.
We are certain you will agree that the gift of a farm-load of animals and a stocked pharmacy in a developing country will be more impactful than a cheery card in the mail.
Thank you for the privilege of serving you this year and we look forward to continuing our relationship with you in the year to come.
Happy Hanukkah,
Happy Winter Solstice,
Merry Christmas,
Happy Kwanzaa,
Happy Holiday to you and your family,
Advance Family Chiropractic & Massage Therapy
Dr. Rickford’s “Five Keys To Healthier Living”
1. Mental Attitude
The way we think about a situation affects how we act and in turn our actions can affect how we think and feel. Attitude and action are two powerful ways to change your outlook associated with current circumstances and create a sense of control in your life. Those individuals who feel in control of their life are often challenged by their busy schedules and believe there is a solution to every problem and a way around any obstacle. On the other hand, those that see problems as unsolvable and obstacles as too big to tackle don’t feel in control and often feel overwhelmed by the stresses of life.
While there are many ways to achieve a sense of control, it has been suggested to begin by changing your attitude and creating an action plan. If you are feeling depressed, for example, it’s hard to control your negative thoughts and even harder to control your emotions. A small action, however, like going for a walk is much easier to control and taking this action can, in turn, have a positive effect on your mood.
2. Exercise
Physical activity has a dramatic effect on buffering the negative effects of stress. Current research suggests that exercise physically changes the neuro-chemistry in your brain towards a more positive outlook, even turning mild to moderate depression around. Exercise should be performed 3-7 times per week and does not need to be for a long duration of time. 10-20 minutes of exercise per day is enough to have a positive effect on your body. Walking is recommended for most individuals or simple meditative exercises like Qi Gong, Tai chi or Yoga. At some point more intense exercise should include weight lifting and cardio (hiking, skipping, running and/or dancing). Once a routine is established you should be getting around 150 minutes of exercise per week.
3. Sleep
Sleep is a powerful ally to negate the effects of a high stress load on your body and mind. The recommendation of sleep is 6-9 hours per night of uninterrupted sleep. If you are having sleep concerns (insomnia) then you should be asking yourself “what stressors am I facing?” and at that point go back to the first lifestyle piece. Look to see what is out of control in your life. Write down how you can change these factors by taking counteractions to them and working this action list with a positive attitude.
4. Social And Spiritual Affect
Those individuals that laugh in the company of others are creating hormonal, immune and psychological ways to counter the effects of stress and to promote a healthy and enjoyable life. The two most important reasons for our existence (I believe) are family and friends. People work hard to provide for their families and enjoy time with friends; however, the pursuit of our North American lifestyle often results in the opposite effect and we can neglect our families and friends. This type of action often adds a heavy and lonely sense to our spirit.
5. Diet
The wrong foods like sweets and processed food break down into chemicals that trigger the wrong messages for cell-to-cell communication in our body. This can lead to inflammation, obesity, diabetes, heart disease and neurologic disease. The right foods (vegetables, legumes, fruits, etc.) promote proper and effective cell-to-cell communication and provide us with good health. It is also worthy of note that during times of stress, the wrong foods compound the stress response and have even more of a negative effect on your physiology and psychology.
Working toward improving these five elements in your own life can have profound and long-lasting effects on your health and well-being. Begin with small steps and who knows where good habits will lead you?
The Seasons are Changing
Falling temperatures bring falling leaves which can mean a lot of work whipping our yard into shape before the winter comes. A few simple steps can mean the difference between enjoying the beautiful colours on a cool, brisk day and winding up immobile on the couch with an ice pack.
Warm Up Your Muscles
Take a quick walk around the yard (or the neighbourhood) for 5-10 minutes to assess what work needs to be done. Swing your arms in wide gentle arcs while you’re at it. Slowly and gently turn your neck to look side to side. A little jog on the spot or a few jumping jacks shows you’re ready for business.
Dress Appropriately
Layers are best so that items can be removed as you start to become warm. Make sure you can move freely so that you don’t do anything awkward in the heat of the moment. Shoes should be supportive and protective.
Alternate Activities
Light work. Heavy work. Repeat. Give yourself a chance to rest and check in with yourself after 30-45 minutes. Heavy loads should be shared.
Stay Hydrated
Have water with you and drink a little with each rest break.
Alternate Hands
We tend to do everything with one dominant hand and one dominant foot. Change hands after a while and let the other foot take a turn with the shovel, etc.
Check Posture
Is your back straight? Are your feet shoulder width apart? Do you bend with your knees and lift with your legs correctly or are you letting your low back do all the heavy work?
Watch Your Feet
Is your dominant leg always out front and your dominant hand leading with the rake? Switch it up at regular intervals.
Don’t Be A Hero
Never force into one day that which can be completed tomorrow. It’s better to have a little left over for the next day and be comfortable than to do too much, too quickly and spend the next few weeks nursing a sore back unable to enjoy the fruits of your labour.
Visit your chiropractor to have your spinal mobility assessed. It is easy to overload joints which can lead to inflammation, decreased range of motion and pain.
Plantar Fasciitis
What Is Plantar Fasciitis?
A common cause of heel pain and foot discomfort, plantar fasciitis occurs when the main supporting ligament of the arch becomes damaged and/or strained. There are a multitude of treatments and plenty of specialty care but in all cases it is wise to start with a full assessment and posture analysis to try and discover the underlying cause. Rapid weight gain or weight loss can be a factor as can poor footwear or even the type of flooring you stand on throughout the day. It goes without saying that misalignments of the spine or pelvis can affect the mechanics of walking and lead to strain and inflammation of the feet. Likewise, undiagnosed muscle imbalances lead to postural imbalances and mechanical strain and inflammation.
When these issues are addressed, you can start adding home remedies to speed up the process:
- Supportive Shoes – Purchasing a good pair of everyday shoes and a pair of running shoes for inside the house will help add the needed support for your arches and take the strain off the healing foot. Talk to your chiropractor or massage therapist about how to evaluate the appropriateness of shoes for your foot type.
- Ice – Decreasing the swelling and inflammation along the arch and sole of the foot will allow you to do more through out the day and offer some pain relief. Try drinking 1/4 of a small bottle of water and putting the rest in the freezer. Once frozen, you have a handy cylinder of ice to roll under the sole of the foot.
- Stretching – Taking time to stretch out the foot and calves will remove any residual tension in the area and allow a greater range of motion for the foot. Ask your massage therapist or chiropractor to demonstrate which stretches are appropriate for you.
- Products – Applying castor oil patches at night or a topical anti-inflammatory cream will help make the inflamed tissue pliable and reduce the heel pain. Custom made orthotics from a chiropodist or even good quality off-the-shelf orthotics from a sporting goods store will help support the arch and relieve the strain.
Whatever you do, don’t wait! This condition is not known to go away on its own and the longer it’s there, the longer it takes to treat.
Chained To Your Desk?
Back in the early days of the industrial revolution and before unions were organized, there were workers who were, for all intents and purposes, chained to their workstations leading to many tragic accidents. As a result, laws were put into place mandating regular hours with breaks and safer work stations. As the workforce has become more and more sedentary and more and more of us work at desks and on computers, those advances are being lost.
In spite of the legislated 40-hour work week, people are working longer hours than ever with little or no break. We are afraid even to leave our desks for lunch lest we be seen as not working hard enough or not pulling our weight. As well, long hours at the computer have introduced a whole new crop of repetitive strain injuries like carpal tunnel syndrome, thoracic outlet syndrome, neck and lower back strain, and the list goes on!
While you may feel as though you are “chained” to your desk, you are not – so exercise your freedom! Here are some simple things you can do to help keep yourself healthy. If you spend lots of time on the phone, get a headset – especially if you are on the computer at the same time. The worst thing you can do to yourself is cradle the phone between your neck and shoulder while typing! Make sure your keyboard is directly below your screen so you aren’t turned at an angle. Make sure your mouse is at the same level as the keyboard and there is a mouse pad with some support for your wrist, especially if you spend a lot of time using your mouse.
Make sure your chair provides good support and that you are sitting in it properly – both feet flat on the floor, no exceptions. If the chair is too high so that your feet don’t touch the ground, place a box or thick phone book under your desk to rest your feet on. This will allow you to have your hips and knees at ninety-degree angles which is ideal to reduce hip and low back strain. Get up and walk around every 45-minutes to an hour – even if it’s just to the washroom. A change in activity will get the blood going and help clear your mind. Shake out your hands, roll your shoulders and neck while you walk. Stretch your muscles as you move and breathe! All these little tips will add up quickly and can really help to stave off injuries in the future.
Heat Or Ice?
“Aaargh! Now I’ve Done It! Now What Do I Do?”
It’s a common question with an easy answer. The rule of thumb is: if it is a new injury (up to three days old) and/or is associated with sharp, shooting pain, use ice; if it is an older injury (three days and older) and/or is associated with dull, achey stiffness use heat.
What’s The Difference?
The coldness of the ice will cause the blood vessels in the area to contract restricting blood flow to that area. Inflammation is a huge factor in the initial stages of injury and healing and, consequently, a big source of pain. Restricting the blood flow to an area briefly will help decrease the amount of inflammatory chemicals reaching that area. This gives pain relief and decreases the redness, heat, swelling and loss of function which are the hallmarks of inflammation.
Conversely, applying heat will open the blood vessels in the area which will increase the amount of blood flow in that area. This is important in the case of older injuries because we want to increase the amount of nutrients and oxygen available to the tissue for healing and flush out the lactic acid and other metabolites to allow the muscles in the area to relax and move through their normal ranges of motion again.
How Long?
The general recommendation is 20 minutes on, 40 minutes off and repeat as necessary until you achieve the relief you need. Never apply ice or heat directly to the skin. Always wrap the bag of frozen peas, Ziploc bag of ice cubes, hot water bottle, magic bag, microwaved sock full of uncooked rice – whatever, in a tea towel first.
This advice is meant to help control the symptoms of your discomfort. Don’t forget to consult your chiropractor, massage therapist, and/or acupuncturist to have the injury assessed and treated properly. These instructions may not be appropriate for injuries involving soft tissue tears and fractures so when in doubt, consult your healthcare practitioner.
Recovery
It is normal to be concerned about a personal injury. Following the treatment protocols laid out for you by your health care provider is essential, but what else can you do? Is there more you can do to help yourself than just attend appointments? Yes.
Hydration
Drink 6- 8 glasses of water a day. This will ensure that the toxins and wastes that are being produced during the healing phase are flushed out and not allowed to deposit in nearby tissue.
Sleep
6-9 hours of restful sleep is required by a normal, healthy person on a regular basis to regenerate tissue exposed to normal wear and tear. Imagine the importance of sleep to a body recovering from a serious injury! Listen to your body. It will let you know when it needs rest. Sleep is when the body does it healing – give it the time it needs.
Eat Right And Eat Well
Picking the right foods (colourful fruits and vegetables, easily digested proteins and complex carbohydrates) and cutting out junk limits the strain on your digestive and immune systems and doesn’t tax your already depleted system. Where are materials necessary for the repair of damaged tissues going to come from if you aren’t eating them?
Mental Framework
Knowing the phrase “Mind over Matter” is not all it takes. There is more – you have to live it. Having a realistic, healthy and positive outlook makes a world of difference.
Support
Do what you can with what you have. We are all guilty of biting off more than we can chew so learning how and when to delegate can be an important skill. Ask for help and accept the help that is offered to you. Giving yourself permission to postpone or cancel events can give you the much needed rest your body needs.
Small steps make big gains over time so be patient and gentle with yourself as you heal and you may be surprised by how quickly things turn around!