Tips for Snow Shovelling

 

Don’t Let the Snow Get You Down

Winter weather can pack a punch and, with the season’s heavy snowfalls, injuries often result. Improper snow shovelling is often to blame.

But shovelling out after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear your driveway without the all-too-common back, neck and shoulder pain cramping your style. Here’s how:

Before You Start:

  • Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
  • Dress in several layers so you can remove a layer as you get warm.
  • Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
  • Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
  • Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.

All Set to Go

PUSH, DON’T THROW.

Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.

BEND YOUR KNEES.

Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.

WATCH FOR ICE.

Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throw down some salt or sand to ensure you have a good footing.
Once you’ve mastered safe snow shovelling techniques, you’ll be free to have fun and stay fit all winter.

 

Call and book an initial assessment with Dr. Kyle Aram today!

 

Muscle Cramps or Tension?

magnelevures

Do you experience muscle cramps or tension? This could be a sign of intra-cellular magnesium deficiency. Although there are many forms of magnesium on the market, not all are absorbed or do the same thing. For example, magnesium citrate is very good for loosening up the bowels. Magnesium oxalate is so tightly bound not much is readily absorbed. Magnesium bisglycinate is a pretty good form of capsule based magnesium that is useful for muscle tension.

An interesting and clinically effective product is Magnelevures, the only organically based magnesium on the market. It is procured through the Saccharomyces cerevisae strain of yeast. This is very healthy and uniquely provides the best bio-availability of magnesium on the market. Packaged in a synergistic formula with B vitamins and amino acids to additionally promote intestinal absorption, tissue utilization, and increase of intra-cellular magnesium stores.

Take one sachet of powder and add warm water and stir well.

Best if taken an hour away from other medications.

Magneluevures contains no glucose, fructose, lactose or saccharose.

Magnelevures is beneficial for maintenance of healthy bones and teeth, carbohydrate, fat and protein metabolism, menstrual cramps, muscle cramps, and to promote a good night’s rest.

You may find Magnelevures in the naturopathic dispensary at Forward Health.  This information is meant for educational purposes only and does not constitute or replace individual medical advice. If you wish to find out if this product is right and safe for you, please arrange a personalized medical plan with Dr. Laura M. Brown, ND.

Fish Oil Helps Heal the Heart

When seeking a quality fish oil, please look for one that is 3rd party tested and cleansed of heavy metals. Last thing you wish for is a mercury pill. Fish oil is great for so many things in health and here is one more to keep in mind, or shall I say, at heart.

 

The following is by Michael Jurgelewicz, DC, DACBN, DCBCN from his DFH blog about heart healing with fish oil :

According to a new study just published 3 days ago in the journal Circulation, high dose fish oils post heart attack improved heart function and reduced scarring.

After a heart attack, the shape and function of the heart can change, which could end up leading to heart failure. Unfortunately, there are limited things that can improve healing of the heart or prevent adverse remodeling. This new study demonstrates the significant role of omega-3 fatty acids in supporting the structure and tissue of the heart.

The study included 360 heart attack survivors. Researchers compared patients taking 4 grams of omega-3 fatty acids daily for six months to those taking a placebo. There was a 5.8% reduction in left ventricular end-systolic volume index (predicts patient outcome) and a 5.6% reduction in fibrosis formation in the non-damaged heart muscle of the fish oil group.

The treatment was safe and effective. Both groups received treatment based on guidelines issued by the American College of Cardiology Foundation and the American Heart Association. Blood tests were used to confirm that patients in the omega-3 fatty acids group were compliant to the treatment.

This study is significant, since heart failure is a major problem post heart attack. The results demonstrate that omega-3 fatty acids help to improve cardiac remodeling, which allows the heart to contract better and decreases fibrosis in the region that is not damaged.

Fish oil supplementation is essential for cardiovascular health. Some doctors recommend fish oils to improve LDL particle size and lower triglycerides, as well as for their anti-inflammatory properties and simply for their support of overall health, since these fats are essential for the normal function of all of our cells.

Patients with heart failure are individuals who have a disruption in their metabolic processes, and as the heart muscle weakens it cannot meet metabolic demands. Thus, additional nutrients are also essential for these individuals, including the energy-supportive nutrients ribose, CoQ10, and l-carnitine.

Ribose is a key nutrient for quickly restoring cardiac energy stores. It is needed to synthesize adenine nucleotides, certain vitamins, and other important cellular compounds.

CoQ10 plays a central role in the production of ATP and is required for muscle contraction and other cellular processes.

Carnitine supports the heart by the delivery of fat to the heart muscle, which is its main fuel source.

In addition, magnesium and potassium should be considered to support all cardiovascular conditions. These nutrients are often depleted in heart failure, most commonly by the use of diuretic medications.

By Michael Jurgelewicz, DC, DACBN, DCBCN

Shared by Dr. Laura M. Brown, ND.

 

Common Running Injuries Treated and Prevented with Massage Therapy

Run Into Fall: Reasons to Love Autumn Running, Guelph’s Best Running Routes, and Common Running Injuries Treated and Prevented with Massage Therapy

4 Top Reasons to Love Autumn Running

Many runners see autumn as the best season for the sport. So whether you are an avid runner or just new to the sport read on to find out where Guelph’s runners love to practice their sport, and why autumn is the best time to run. However with any sport, injuries can happen and running is no exception. Learn what those injuries are and how massage therapy can help. Now if you still need a little convincing if autumn is the best season for running…..here are some reasons to fall for fall running.

  1. Perfect temperatures and spectacular scenery – this combination makes running feel a little more enjoyable and effortless this time of year. Breathing in the fresh crisp fall air as the many brightly coloured leaves dance by you. Sensory overload at its finest.
  2. Fun races – while there are many charitable races for runners to participate in…..fall brings some fun runs too. The ever popular Guelph Thanksgiving Day Races which is one of the oldest running events in Canada first run in 1894.  Check guelphvictors.ca for all information on the thanksgiving day races and find which suits you best. Hit the neighbourhood trails with the popular Westminister Woods 5km run on Saturday October 26th, the Winter Festival Run on Saturday November 14, or the Santa Shuffle and Elf Walk on Saturday December 5th. Fun for the whole family.
  3. More free time….hopefully. Fall signals a return to routines and hopefully some free time for you. Make the most of whatever extra time you have to enjoy a trail run at your own pace.
  4. More space…..Many runners head inside during the cooler temps of fall which gives you lots of room to swing your arms and stretch those legs to your heart’s content.

Some of Guelph’s Best Running Trails and Routes

There are many to satisfy elite and novice runners. At mapmyrun.com you can find a route that suites you best or see what some runners have listed as their fave routes that take you thru some of Guelph’s neighbourhoods and trails.

River Trail –  a 5km trail that starts and ends at the boathouse downtown and heads east along the speed river to Victoria road and back.

Dam Run – a 13 km run that  takes you through riverside park, thru pine and cedar forests to Guelph lake and back.

Starkey Hill Trail/Loop – a beautiful 4km loop thru mature forest located on Arkell road just past Watson road. Park your car and enjoy a scenic run.

Preservation Park – south of Kortright, you will find beautiful bike free loops of trails that take you thru forest and wetlands.

Silvercreek Trail – starting near the Gordon Street covered bridge this trail follows the speed river to the hanlon expressway, thru residential neighbourhoods until it meets with the hanlon creek trail across from stone road mall.

For more of Guelph’s running trails…visit www.gulephtrails.blogspot.ca

Common Running Injuries and how Massage Therapy Can Help Treat and Prevent Them

Both seasoned and new runners can fall victim to common running injuries while trying to reach their fitness goals. Fortunately massage therapy can help address and prevent some of the common problems that arise with running,  and can be the solution for many of these injuries.

Iliotibial Band Syndrome – repetitive movements like running can irritate the band and pain is felt during running at the outside of the thigh near the knee. Massage treatments involving myofascial techniques are very effective.

Achilles Tendinitis

This tendon runs from the calf muscles down to your heel and is caused by tight calf muscles and overtraining without adequate rest. you will feel pain at the Achilles tendon during and after runs. Massage therapy can help both acute and chronic Achilles  tendinitis by loosening the calf muscles and releasing any adhesions in the deeper muscles that may be restricting mobility. If left untreated it can lead to calf strains and plantar fasciitis.

Runners Knee

Also known as patellar-femoral syndrome, this is when the kneecap tracks improperly in the knee joint and pain is felt under and around the kneecap.  It can be caused by tight quadriceps muscles and weak and inactive gluts.  although pain is in the kneecap the dysfunction is in the lateral hip and thigh. Releasing tight muscles in the thigh and reactivating stabilizing muscles like the gluts thru massage are typical treatments.

Plantar Fasciitis

This is continuous with the Achilles tendon and is a sheet of connective tissue on the soles of the feel that support the arch. irritation can occur when the fascia is irritated or overloaded during running and is felt as sharp pain at the soles of the feet during weight bearing.  If left untreated scar tissue and adhesions can form in the fascia which requires deep tissue massage to release them.

Now that you are aware of what injuries can arise while running and how massage can help…don’t wait for pain to address these running injuries. Be proactive as the very massage treatments that can help address running injuries are also those massage treatments that can help prevent them.

Keeping you healthy and active,

Lisa DiLanzo-Brombal, RMT