During the winter, ice covered walkways, driveways or parking lots create an increased risk factor for slips and falls, which can sometimes result in serious injury.
To minimize this risk, you need to change the way that you walk on these slippery surfaces. The best way to minimize falls is to use short strides, and keep your centre of gravity over your legs as you walk (Walk like a penguin). Here's an infographic on how to walk like a penguin. During the winter months, we tend to become more sedentary and our time spent performing physical activities decreases. It is however still important to participate in approximately 150 minutes of cardiovascular activity per week to maintain good health.
Participating in outdoor activities may not be ideal during the winter months due to snow or ice covered surfaces, but that shouldn't limit your physical activities. During this time, alternatives to exercising outdoors may include visiting your local recreation centre for:
You could also go for an indoor walk at your local mall! Whatever you choose, try to set aside as little as 20 minutes /day to make time for your cardiovascular health, your body will thank you! Our office will be closed for the Christmas Holidays from Monday December 24th, 2018 – Tuesday January 1st, 2019. We will resume normal office hours on Wednesday January 2nd, 2019.
Wishing you a Merry Christmas and Happy New Year! Enjoy your time with your friends, family, and loved ones and we look forward to seeing you all when we return. During the winter season, shoveling is often a significant cause of injuries involving the neck, back and shoulder. This can be minimized by implementing some simple shoveling techniques.
For more information on this topic, see the following post by the Ontario Chiropractic Association Foam rolling is used to reduce muscle soreness/tension and decrease trigger points. This is achieved by applying pressure to certain points of the muscle with the use of a foam roller. Combined with static stretching, this can help improve flexibility and decrease pain.
Prior to starting, you should consult with your health care practitioner to determine if this form of self myofascial release is right for you. Find out more information about foam rolling here With the school year starting in a few days, here are a few important reminders when it comes to backpacks and ensuring that your child is wearing them correctly. This is not only important for posture, but to also reduce the chance of developing pain due to backpacks being worn incorrectly for extended periods of time.
Reminders:
You can find out more about this topic here from the Canadian Chiropractic Association Here's another blog by a Milton chiropractor discussing: Easing into a back to school sleep schedule The summer is winding down and back to school is around the corner. Here are some suggestions on how to ease your child back into a regular bedtime routine.
For more back to school bed time tips follow this link to an article by the Alberta Chiropractic Associaton Dr. Amanda Lett, Chiropractor in Milton Here's another blog by a Milton chiropractor discussing: Benefits of water exercise.
Exercising in water has many benefits. One of the wonderful advantages of exercising in water is that it takes pressure off your joints, so it's an excellent low impact option. Exercising in water can also help improve joint mobility and improve muscle strength and endurance since the water provides a natural resistance. Find out more about all the wonderful benefits of water exercise here Here's another blog by a Milton chiropractor discussing: Camping tips to save your back.
The long weekend is here, and with that many are preparing for camping trips. Camping is a great way to have fun outdoors, however, it is important to remember through all aspects of the process to protect your back. From carrying and setting up the tent, packing and carrying bags, and doing outdoor activities such as hiking, biking or running, it is always remember proper lifting techniques, posture and alignment. This will reduce potential strain injuries. Here's another blog by a Milton chiropractor discussing: Common gardening injuries.
Quite often when gardening, it's easy to get so involved in the task that you forget how long you are working as you just want to get the work done. The repetitive bending, lifting, digging and weeding can result in overuse injuries. Try to remember to break up tasks so that you're not repetitively lifting or bending, and alternate light with heavy tasks every 15mins. Take frequent breaks and stay hydrated, and always use proper lifting techniques. Gardening is physical work, and like any other physical activity, to reduce your chanced of injury, you should warm up before starting, as well as after your work is done. For more information on specific stretches, please see the following article |