How the Cold Weather Can Have an Impact on Your Muscles and Tendons

November 28th, 2016 | No Comments »

How the Cold Weather Can Have an Impact on Your Muscles and Tendons

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iStock_000058995560_LargeYou may find that as the weather gets colder, you may experience more aches and pains, and even feel like your muscles are stiffer. This is even more evident for workers who work outside in the winter, or individuals with certain ailments. The cold weather can increase the risk of suffering from MSK injuries and can even increase the intensity of certain MSK conditions.

How Can the Cold Weather Impact Us?

If you live with an arthritic condition you might find that your symptoms may be exacerbated by cold weather conditions, which can keep you away from doing the activities you enjoy. Conditions like rheumatoid arthritis and osteoarthritis may not react well to sudden weather or atmospheric changes, which may worsen symptoms1.

Even without any specific conditions, most of us are very aware of how our bodies feel and move when we are cold – we may move slower and walk around when our muscles are tense and stiff. This can result in soreness that we may not experience otherwise. For those who work outside, be conscious of your working conditions. Feeling warm, safe and comfortable is important as heavy lifting and overexertion can increase risk of injury in colder temperatures2.

Here are a few things that can be done to prevent stiffness and MSK-related injuries during the winter months3:

  • Maintain an active lifestyle – make sure you are doing some form of physical activity to exercise your muscles and joints
  • Dress warmly – wear proper clothing to keep your body warm and protected from the cold
  • Wear proper boots that are waterproof and warm, and have good threads to prevent falls
  • Wear a warm hat (keeping your head warm reduces the amount of body heat that escapes from your head).
  • Do not stay out in the cold for too long (if you work outside, move indoor during your breaks if possible).

The winter months shouldn’t keep you from doing the things you love, or keep you indoors in pain. Keep active and dress warmly, and you may be able to minimize the aches and pains of the season. Your chiropractor can also help you manage your condition-related pain during the winter months, and help you prevent MSK conditions if you work outdoors.

1. Irish Health.com, “Cold and damp Weather,” https://www.irishhealth.com/article.html?con=329#q3
2. BC Government and Service Employees’ Union, “Workplace Guidelines for the Prevention of Musculoskeletal Injuries,” https://www2.gov.bc.ca/local/myhr/documents/safety/workplace_guidelines_prevention_msi.pdf
3. Centres for Disease Control and Prevention, Cold Stress, https://www.cdc.gov/niosh/topics/coldstress/

Pack it Light, Wear it Right – Handbags

September 26th, 2016 | No Comments »

Pack it light. Wear it right. (Handbags)

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Some women carry the whole world in their handbag, but a heavy bag or purse can cause pain and injury to your back, neck and shoulders. Overstuffed bags also cause poor posture by encouraging the carrier to lean to one side.

The good news is pain and injury can be easily avoided by following a few simple tips.

Choosing a handbag

  1. Choose a handbag that is proportionate to your body size and no larger than what is needed. Your handbag should not weigh more than 10 per cent of your body weight.
  2. Choose a handbag that has several individual pockets, instead of one large compartment. This will help to distribute the weight of the contents more evenly and keep them from shifting.

Packing a handbag

  1. Change the size and weight of your wallet once in a while. You may also consider one wallet for your work and a different one for when you go out, as you may need different objects for both.
  2. Ensure the weight is evenly distributed in the purse by using all the pockets.

Carrying a handbag

  1. Use both hands to check the weight of the handbag.
  2. Instead of always carrying your handbag on the same shoulder, switch sides often so each shoulder gets a rest.
  3. Square your shoulders — many women have a habit of lifting the shoulder on which the purse is carried to keep the straps from slipping.

More tips

  1. Try to maintain good posture. When standing, your head, shoulders, hips and ankles should line-up, one comfortably above the other.
  2. If you can walk to lunch or a meeting, lock your purse in your desk or locker and carry only your cash and/or credit cards in a pocket.

By following these simple strategies, it’s easy to lighten your load.

BACKPACK 101

September 12th, 2016 | No Comments »

Backpack 101

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Kids think it’s “cool” to strap on their backpacks and head out to school. But if they don’t know how to choose, load, lift and wear a pack properly – these all-important accessories can be a pain in the back.

Teaching children the importance of properly using their backpacks is key to helping them avoid injury.

Backpacks can affect your children’s health

Carrying a heavy load that is unevenly or improperly distributed can result in poor posture; and even distort the spinal column, throwing it out of alignment. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.

Prevention is key

Choosing the right backpack: Go for lightweight vinyl or canvas. Pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back and plenty of pockets.

Packing it properly: Make sure your child’s pack contains only what is needed for that day, and that the weight is distributed evenly. The total weight of the filled pack should be no more than 10 to 15 percent of the wearer’s body weight.

Putting it on: Put the pack on a flat surface, at waist height. Slip on the pack, one shoulder at a time, and then adjust the straps to fit comfortably.

Wearing it right: Both shoulder straps should be used, and adjusted so that the pack fits snugly to the body, without dangling to the side. You should be able to slide your hand between the backpack and your child’s back.

Your child’s backpack shouldn’t be a drag. Maintaining good back health in youth may help prevent back problems in later life. So, pack it light and wear it right!

Elite Runners seek Chiropractic care

February 1st, 2016 | No Comments »

Dr Tim McKee specializing is runners and can help you find the ideal running gait and assure for proper mechanics, head to toe.

http://www.runnersworld.com/injury-treatment/owners-manual-cracking-back

OnLine Booking Now Available!!!!

July 11th, 2015 | No Comments »

We are please to offer easy, convenient, online booking for all of our services.     Please visit www.hawthornechiropractic.janeapp.com

If you are new to the clinic please set up your patient profile.  If you are a returning patient please “look up your account”

December 5th, 2014 | No Comments »

Moved and Improved.   We are pleased to announce we have moved our clinic just down the hall to a bigger and better space and have joined with the Physiotherpy team at Mobile Health Network to expand and improve service to all our patients.  Stay tuned for more.

Myths and facts about back pain

May 21st, 2014 | No Comments »

Find out more here

5 Tips for back-friendly sleep

February 25th, 2014 | No Comments »

Find out more on our facebook page;

https://www.facebook.com/pages/Hawthorne-Chiropractic-Rehabilitation-Centre/138493146176553

Office stretching techniques

January 27th, 2014 | No Comments »

If you sit at your desk for most of the day at work, try these stretches to reduce stiffness and pain:

https://www.facebook.com/pages/Hawthorne-Chiropractic-Rehabilitation-Centre/138493146176553

Chiropractic care and back pain

January 17th, 2014 | No Comments »

Here are 12 reasons why chiropractic is a great choice if you’re suffering from back pain:

https://www.facebook.com/pages/Hawthorne-Chiropractic-Rehabilitation-Centre/138493146176553