21 Prehab Exercises Could Help Improve Your Recovery After Surgery

Summary

Written By Dr Malik

Read by: John Williams

We have all heard of rehab but what is prehab?

Rehab – or rehabilitation exercises are usually done after surgery to help the body reach its pre-surgery state. These exercises strengthen the muscles and joints, helping to restore their function, and can help improve overall flexibility.

Prehab – or prehabilitation exercises, are strength training exercises aimed at preventing injury. Prehab exercises can be applied to people waiting to undergo orthopedic surgery. Invasive surgery can be tough on the body, with most patients requiring rehabilitation after surgery to get back in shape. This is why researchers are now interested in leaning more about the role prehab exercises can play in recovery. The idea is that by preparing the body before surgery, the body has a better chance at recovery afterwards, allowing for a speedier recovery

The majority of Canadians having surgery are over the age of 65, and about 40% of these patients live in frailty. This can lead to poorer outcomes after surgery. These patients stand to benefit the most with a customized prehab program to help prevent longer than average waiting times.

Prehab exercises can involve 30 minutes of exercise, strength training and stretching three times a week for four weeks before the elective surgery. Some patients can perform these exercises from the comfort of their home.

The study is being conducted in 11 hospitals across Canada and results are expected shortly.

If you or someone you know is preparing for surgery, and is interested in prehab, call our clinic today for a free consultation! We can be reached at 905-593-1605.

Wishing you the best of health!

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20 Do You Have Zoomitis?

Summary

See the full post here: https://muscleandjoint.ca/do-you-have-zoomitis/

At first I thought I had made this term up, but after a quick Google search it appears the internet has beaten me to it. The word Zoomitits came across my mind after witnessing an incredible increase in the number of work injuries our clinic has seen during this pandemic. These numbers are unpresented, so much so that it deserves special recognition in our monthly newsletter.

To illustrate why these injuries have increased let’s look at a case study. Edward is your typical office worker, who usually commutes to his full time job in downtown Toronto. At his downtown office, Edward has  a standup desk, adjustable monitor, and a comfortable ergonomic setup.

Edward is quite active, visits the gym regularly each morning before work. He also eats a nutritious diet and has cut down his sugar intake. Then the pandemic happened.

Now Edward has been working from home. Rather than waking up at 6am, he gets up around 9am, and has been skipping his workout routine due to the gym closures. His new stand-up desk is a sitdown sofa, and rather than using a proper ergonomic keyboard he uses his laptop computer. He still eats healthy, but is consuming more calories as he can now see the fridge from his new office. And to top it all off, he is constantly attending Zoom meetings with fellow colleagues, which can occupy over three hours of his workday.

As you can probably see, this new setup is less than ideal. Firstly, all the ergonomic factors he had so diligently arranged at his office and no longer available. His posture is now stooped forward, consisting of a rounded back and a forward head posture as shown in the picture below (see post)

https://muscleandjoint.ca/do-you-have-zoomitis/

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19 Concussion Management

Summary

See The Full Post Here

The Concussion Playbook

Concussions are called an ‘invisible injury’ because its symptoms aren’t always easy to recognize and even MRI imaging isn’t perfect at identifying a concussion. But with this kind of brain trauma, the effects are all too real. According to Scientific American, one blow to the head may increase your risk of a mental health disorder. We’ll cover some steps you can take to reduce your chances of suffering long term effects after a hard hit.

What is a Concussion?

A concussion is traumatic brain injury caused when the brain is shaken inside the skull, which can cause damage to blood vessels in the brain or even injury to the brain tissue itself.

All it takes is a hard tumble on the basketball court or a blow to the head or the body. Yes, that’s right — you don’t necessarily have to hit your head. For example, when your body stops suddenly due to a hard tackle or a strong pick, it can cause whiplash and a concussion.

Some people think concussions only happen if you black out. But nine out of ten concussions don’t make you lose consciousness, and some only cause a brief interruption in mental alertness. Studies find that most high school and college athletes don’t report concussions while playing football. They might not realise that a concussion can happen even if you don’t black out.

In the past, athletes in many sports returned to play too soon after a concussion, sometimes even on the same day. But sports and health organizations are starting to take these injuries much more seriously. Trainers, health care professionals and athletes themselves are watching more closely for concussions and taking a more conservative approach to rehabilitation and return to play. This is an important change for the health of athletes everywhere.

Dealing with a Concussion

If you’ve had a concussion, the first 10 days are crucial. During this time you are at the greatest risk for another concussion. Not only that, your risk of getting another concussion rises every time you have one. If you can protect yourself in those first few days, you’ll have much better odds of a full recovery.

But first, you need to know that you have a concussion. Effective concussion management starts with recognizing the signs and symptoms, some of which may show up hours or days after your injury. It is important for parents, coaches, trainers and athletes to recognize these early signs. They typically include:

Difficulty thinking clearly, concentrating or remembering new information.

Headache, blurry vision, queasiness or vomiting, dizziness, balance problems or sensitivity to noise or light.

Irritability, moodiness, sadness or nervousness.

Extreme sleepiness or difficulty falling asleep or remaining asleep.

Any athlete with potential concussion warning signs should see a physician as quickly as possible for a diagnosis. Remember, there is no simple test for a concussion. Many concussions can be missed if you rely only on a simple five-minute assessment done on the sidelines.

Athletes, coaches, parents and health care providers should all be up to date on concussions. If you are not comfortable dealing with a concussion yourself, have a concussion plan in place so you know exactly who to ask for help if someone shows warning signs.

If you or someone you know has suffered from a concussion, give our clinic a call today 905-593-1605 or visit http://www.muscleandjoint.ca

Play Safe!

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18 Headaches – A Quick Overview

Summary

See The Post Here

Headaches is a broad term used to describe head pain. Headaches can range from slight and occasional to frequent and debilitating. Headaches are a common health concern in the general population. According to Health Canada, it is estimated that over a lifetime, only 1% of the population escapes headaches altogether!

To understand headaches, it is important to recognize the anatomy of the neck and head regions. As you can see on the diagram to the right, there are many muscles, blood vessels and nerves that make up the neck. Poor posture can take its toll on these structures and their abilities to function properly. Shortening of the front neck muscles (Scalenes and Sternocleidomastoid) can affect blood flow to and from the hand and arms. Many common complaints include light headedness, tightness, reduced mobility and even numbness and tingling into the arms and hands.

Headaches can take many forms, the most common being migraine headaches. Migraines are estimated to occur in approximately 16% of the population during a lifetime. Women are more prone to migraines (25%) compared to men (8%). It is estimated that approximately 98% of the population will experience their first migraine before the age of 50.

Tension headaches: Pain usually originates around the neck, eyes and upper back regions. These headaches usually account for 90% of all headaches. Common causes of tension headaches include poor sitting posture, stress, bad posture and eyestrain, among others. Symptoms usually worsen if proper intervention is not started. Proper stretching and treatment programs can help alleviate symptoms and return patients back to their regular activities.

Sinus Headaches: Sinus headache is the term used to describe headaches originating from the sinuses. In the skull there are air-filled cavities. Fluid drains through the sinuses into the nose. Sometimes, the sinuses can become inflamed, usually due to an infection or allergy. This can cause an increase in the production of fluid (mucous), which can increase the pressure in the sinuses. This pressure can then cause a headache, known as a sinus headache.

Sinus headaches can cause pain in the following areas – forehead, cheek bones and bridge of the nose. If pressure in any of these areas causes an increase in pain, you may have inflammation in the sinus (Sinusitis). If this pain is leading to a headache, you may have a sinus headache.

Cluster Headaches: Sudden, severe, one sided pain above or around an eye may be a sign of cluster headaches. These headaches can occur suddenly, without warning and can reoccur over a duration of 4 to 8 weeks.

If you or someone you know is suffering from headaches, a free consultation with one of our doctors may be the first step towards a better life. Call us today at 905-593-1605 or visit us at Unit# 4, 5980 Churchill Meadows Blvd, Mississauga, L5M 7M5.

We look forward to meeting with you and discussing your unique health condition soon!

Canadian Muscle & Joint Pain Clinic

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17 What Is Whiplash?

Summary

See The Post Here

Whiplash refers to soft tissue damage to the neck. Whiplash injuries can affect the neck muscles, ligaments and tendons, as well as the discs which are located between the neck bones.

Whiplash is a common but serious injury. Car accidents are notorious for causing moderate to severe neck injuries. Most people are unaware that whiplash can occur at speeds as low as 25km/hr! The benefit of wearing seat belts is undeniable at saving lives, however they provide minimal protection to the neck and head during car accidents.

Whiplash injuries are also a common occurrence at sporting arenas. Hockey and football are well known contact sports. Every year, many players are injured with moderate to severe whiplash injuries. Although helmets are helpful at reducing head injuries, the neck remains exposed, which may cause whiplash.

For a person who may think they have suffered whiplash, it is important to seek care as soon as possible after the injury occurs. The moment whiplash occurs, the body is in a race against time to repair the injured area as best as it can. In the process of initial healing, the body lays down layers of scar tissue but it does a poor job. This scar tissue can cause a patient chronic pain, months or years after the initial injury.

To help reduce and alleviate symptoms of whiplash, it is important for an injured patient to seek proper care. A consultation and or examination may be necessary to evaluate the extent of the condition. From there, proper manual care would be beneficial to help the body heal the injured tissues properly. Care may include chiropractic care, physiotherapy and massage therapy. In some cases, acupuncture may be helpful to speed up recovery time and help lower overall pain and discomfort.

If you or someone you know is suffering from whiplash, call our clinic today for a free consultation at 905-593-1605.

Pain Relief Starts Here!

Ph: 905-593-1605

clinic@muscleandjoint.ca

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16 Can Covid19 Be Spread By Food?

Summary

See the full post here: https://muscleandjoint.ca/can-covid19-be-spread-by-food/

If you are foodie, this is probably a question that has been burning on your mind. According to the Health Canada website, there are no reported cases of Covid19 being spread via food. However if you are eating takeout there are a few precautions you must keep in mind:

Use common cleaning and disinfection methods to kill coronaviruses. 

Wash your hands with soap and warm water for at least 20 seconds before and after handling food and food packaging. If you do not have running water, use one of the approved hand sanitizers. 

Wash your fruits and vegetables under running water.

Washing fresh produce with soap, chlorine or other chemicals is not recommended. Fresh produce is porous and can absorb chemicals that are not intended for you to eat. 

Cook your food to recommended safe internal temperatures. Coronaviruses are killed by normal cooking temperatures.

Avoid cross-contamination of raw and ready-to-eat or cooked foods.

Disinfect any surfaces that will come in contact with food.

If You Are Grocery Shopping Be Sure To Use These Tips To Keep You Safe:

Use hand sanitizers at the entrance of the store, if they are available.

Bring your own clean reusable grocery bags (if permitted) or consider using bags provided at retail.

Keep your distance from other people while shopping (at least 2 arms lengths, approximately 2 metres). 

Avoid touching items you are not going to take. 

Avoid touching your eyes, nose and mouth. 

Use hand sanitizers when exiting the store, if they are available. 

Wash your hands when you get back home.

Put away your groceries, especially items requiring refrigeration.

Wash your hands after handling food and food packaging.

Use proper food handling and cooking practices

Personally I have been shopping with a mask and eyewear. The eyewear is more of a reminder to myself to not touch my face. 

If You Are Ordering Food Home Keep These Tips In Mind:

Use contactless payment whenever possible:

key fob 

pay online 

tap and go 

mobile payments 

Ask for contactless delivery if available. Have your food dropped off at the doorstep. 

Keep your distance from the delivery person (at least 2 arms lengths, approximately 2 metres). 

Wash your hands after handling the delivery. 

Put away your groceries, especially items requiring refrigeration.

Wash your hands after handling food and food packaging. 

Use proper food handling practices.

For more information please visit:

https://www.canada.ca/en/health-canada/

https://www.publichealthontario.ca/

Stay Health And Be Safe!

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15 Five Things Your Chiropractor Wishes You Would Stop Doing!

Summary

We all do simple, everyday things that drive chiropractors crazy! Here’s why you should stop doing them and what you can do instead.

(See Our Blog Post Here)

Improper Lifting

Improper lifting is a main trigger for back pain. Before lifting something heavy at work or in the yard, follow these tips to avoid strain.

Position yourself close to the object. Stand with your feet shoulder-width apart with your feet and body pointing in the same direction. Bend your knees, keep your back in a neutral spine position and slowly lift the load. Keep the load close to your body and pivot with your feet — don’t twist your body while carrying the load.

Texting for Hours

Did you know that bending your head to look at your phone can put up to 60 pounds of pressure on your spine? Here are some tips to avoid the ache.

Give your neck and shoulders a break by putting down your device and taking some time to stretch.

When using your phone, raise it up closer to eye level to reduce strain.

Sitting All Day

Sitting for long periods of time, repetitive movements and awkward work positions may lead to pain and discomfort. Follow these tips to make your work station more comfortable.

Use a lumbar support pillow to help you maintain proper posture.

Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around.

Sleeping on Your Stomach

Sleep should always be restful and rejuvenating, but headaches and neck stiffness can make for a painful wake-up call. Proper neck support can help you get a better night’s sleep.

Side sleepers should invest in a higher pillow whereas back sleepers should choose a medium height pillow.

Chiropractors do not recommend that you sleep on your stomach as it can lead to stress and strain on the spine, no matter which pillow you choose.

Using Awkward Bags

Knowing how to choose and pack backpacks, shoulder bags and luggage can make your journey much more comfortable and back-friendly. Follow these tips to reduce the strain during your daily commute or summer road trip.

Choose a lightweight backpack that has two wide adjustable padded shoulder straps.

When using a shoulder bag, don’t always carry your bag on the same shoulder. Switch sides often so that each shoulder gets a rest.

Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible.

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13 Maintain Your Mobility As You Age

Summary

Over the years, you can develop habitual ways of using your muscles to move and position yourself. Poor posture and a lack of flexibility may be the result of limited stretching and improper body alignment. With age, your muscles naturally tighten which can lead to poor posture1 and back pain. So, if you’re an older adult, it has never been more important to incorporate stretching and exercise into your daily routine in an effort to aid in good back health. You may already be doing stretches, but as you age it’s important to modify your stretch to minimize your chance of falling while performing them.

Here are three safe techniques older adults can utilize to keep limber:

(Images Can Be Found Here)

Upper Body Stretch

Stand slightly further than arm’s length from a wall, facing towards it with your feet shoulder-width apart. Lean forward placing the palms of your hands against the wall, facing upwards. Slowly walk your hands up the wall until they are above your head, focusing on keeping your back straight.

Repetition: Hold the position for 10 to 30 seconds. Slowly walk your hands back down the wall. Repeat at least 3 to 5 more times2.

Lower Back Stretch

First, lie on your back with your legs together, knees bent, and feet flat on the floor. Try to keep both arms and shoulders flat on the floor throughout the stretch. Keeping knees bent and together, slowly lower both legs to one side as far as you comfortably can.

Repetition: Hold position for 10 to 30 seconds. Bring legs back up slowly and repeat toward other side. Continue alternating sides for at least 3 to 5 times on each side3.

Ankle Stretch

Sit securely towards the edge of an armless chair with your legs stretched out in front of you. With your hands holding the sides of the seat of the chair for support, keep your heels on the floor while bending your ankles to point your toes to the sky.

Repetition: Hold the position for 10 to 30 seconds then release. Repeat 3 to 5 times4.

http://www.stretching-exercises-guide.com/exercises-for-seniors.html

http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html

http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html

http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html

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12 What Is Your Target Heart Rate?

Summary

What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate.

How do you get your heart rate in the target zone?

When you work out, are you doing too much or not enough? There’s a simple way to know: Your target heart rate helps you hit the bullseye so you can get max benefit from every step, swing and squat. Even if you’re not a gym rat or elite athlete, knowing your heart rate (or pulse) can help you track your health and fitness level.

First Things First: Resting Heart Rate

Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab that first cup of java!

For most of us, between 60 and 100 beats per minute (bpm) is normal.1 The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now that’s chill!

When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight.

Table Can Be Found Here: https://muscleandjoint.ca/know-your-target-heart-rates-for-exercise-losing-weight-and-health/

Know Your Numbers: Maximum and Target Heart Rate

This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3

In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum.

The figures are averages, so use them as a general guide.

Hit the Target: Find Your Heart Rate

Now that you have a target, you can monitor your heart rate to make sure you’re in the zone. As you exercise, periodically check your heart rate. A wearable activity tracker makes it super easy, but if you don’t use one you can also find it manually:

Take your pulse on the inside of your wrist, on the thumb side.

Use the tips of your first two fingers (not your thumb) and press lightly over the artery.

Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.

Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medication, ask your healthcare provider what your heart rate should be.

So what’s in a number?

If your heart rate is too high, you’re straining. Slow your roll! If it’s too low, and the intensity feels “light” to “moderate,” you may want to push yourself to exercise a little harder, especially if you’re trying to lose weight.

If you’re just starting out, aim for the lower range of your target zone (50 percent) and gradually build up. In time, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate. Woo hoo!

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11 New Baby And Back Pain

Summary

Studies suggest that up to 90 percent of pregnant women will experience low back and/or pelvic pain related to their pregnancy. The weight gain during pregnancy can also place additional stress on the hips, feet, ankles and knees. The pain also contributes to other problems, such as sleep disturbances, use of pain medication and disruption of activities of daily living — sometimes just standing for half an hour can prove too painful to manage.

As the baby grows, the abdominal muscles become stretched, and may not be able to provide as much support to the pelvis and spine. To help prevent low back pain and other aches, expectant mothers can perform simple core strengthening exercises that can help reduce stress on their back.

Keep your back healthy at home

Here are some ways to reduce the risk of back and neck pain:

Lighten your load

Choose a diaper bag that distributes weight evenly across your body to limit the stress of isolated muscles.

Stretch your body

While your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.

Feed comfortably

When nursing, avoid hunching and keep your baby close to you. Also choose a comfortable, upright chair with a pillow.

Keep your baby close

Don’t stretch your arms out – bring your baby close to your chest before lifting. Consider wearing your baby on your front so you can alleviate the strain on your back.

Keep tub trouble at bay

Avoid reaching or twisting when bending over a tub. When kneeling, use a non-slip mat to protect your knees.

Exercises/stretches to help alleviate your back pain at home:

Shoulder opener

Breathing deeply and calmly, relax your stomach muscles

Let your head hang loosely forward and gently roll from side to side

Bring your hands up to your neck and gently massage the back of your head and neck

Drop your arms to your sides, relax your shoulders & slowly roll them backward and forward for 15 seconds

Crossover

Standing with feet shoulder width apart, raise your hands

Bring your right elbow across your body while lifting your left knee

Touch elbow to knee, remaining upright and repeat alternating sides for 15 seconds

There is no time for back pain in parenthood. Consult our Chiropractors so that you can stay on your toes and a step ahead of your toddler.

Book An Appointment Online! https://muscleandjoint.ca/book-online/

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