Plantar Fasciitis

Plantar fasciitis is a lesion that generally occurs during significant and repetitive stress on the plantar fascia.

It can occur in people who perform activities or sports that involve jumping, running, or sprinting.

Typically, this injury occurs during a period in which training intensity or volume has been increased too quickly with inadequate recovery. The practice of a new activity, a change of training surface, and a rushed transition to another type of shoes can be risk factors.

Plantar fasciitis can produce, but is not limited to, pain on weight bearing and sometimes edema under the arch of the foot near the heel.

The pain is often characterized as a needle-like sensation. Symptoms are usually present upon waking up, particularly during the first few steps.

Treatment of plantar fasciitis consists of Class IV Laser Therapy, management of any biomechanics stresses in the area and exercise rehabilitation to address any weaknesses that can be putting undue stress on the area. 

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Benefits of Exercise

Regular exercise has many benefits, including:

  1. Improving physical fitness – Exercise can improve your muscle strength, flexibility, and endurance.
  2. Maintaining a healthy weight – Exercise can help you burn calories and maintain a healthy weight.
  3. Reducing the risk of chronic diseases – Exercise can help reduce the risk of developing conditions such as heart disease, diabetes, and certain cancers.
  4. Strengthening the bones and muscles – Regular exercise can help build and maintain strong bones and muscles.
  5. Improving mental health – Exercise has been shown to improve mood, reduce stress, and improve mental health.
  6. Promoting better sleep – Regular exercise can help improve sleep quality and duration.
  7. Enhancing cognitive function – Exercise has been shown to improve cognitive function, including memory and concentration.
  8. Boosting energy levels – Regular exercise can help increase energy levels and reduce fatigue.
  9. Improving quality of life – Exercise can help improve overall quality of life by increasing self-esteem, reducing the risk of falls in older adults, and improving overall physical function.

Weight Lifting For Weight Loss?

Lifting weights is an important aspect of any weight loss program. While it may seem counterintuitive to lift weights when trying to lose weight, it can actually be an effective way to shed pounds and keep them off. Here are some reasons why lifting weights is important for weight loss:

  1. Increases muscle mass: Lifting weights can help to increase muscle mass, which can boost metabolism and help the body burn more calories. This is because muscle is more metabolically active than fat, meaning that it requires more energy to maintain. By increasing muscle mass, you can increase your resting metabolism and burn more calories throughout the day.
  2. Burns calories: Lifting weights can also help to burn calories during the actual workout. While it may not burn as many calories as cardio exercises like running or cycling, it can still be an effective way to burn calories and contribute to weight loss.
  3. Increases strength: Lifting weights can help to increase strength and improve overall physical fitness. This can be especially beneficial for people who are new to exercise or have been inactive for an extended period of time.
  4. Improves body composition: Lifting weights can help to improve body composition by increasing muscle mass and decreasing body fat. This can lead to a leaner, more toned appearance and improved overall health.
  5. Reduces risk of injury: Lifting weights can help to reduce the risk of injury by increasing muscle strength and improving balance and coordination. This can be especially beneficial for people who participate in high-impact activities or sports.
  6. Enhances weight loss: While lifting weights alone may not lead to significant weight loss, it can be an important component of a weight loss program when combined with a healthy diet and regular cardio exercise. By lifting weights and increasing muscle mass, you can boost metabolism and burn more calories, which can help to enhance weight loss.
  7. Increases bone density: Lifting weights can also help to increase bone density, which can reduce the risk of osteoporosis and other bone-related conditions.
  8. Improves mental health: In addition to the physical benefits, lifting weights can also have a positive impact on mental health. It can help to reduce stress and improve mood, which can be beneficial for people who are trying to lose weight.

It is important to use proper technique when lifting weights to avoid injury and get the most out of the exercise. Here are some additional tips to keep in mind:

  1. Use a weight that is appropriate for your fitness level: It is important to start with a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger. Using too much weight can lead to poor technique and increase the risk of injury.
  2. Keep your form consistent: Maintain proper form throughout the exercise to ensure that you are targeting the correct muscles and reducing the risk of injury.
  3. Focus on good posture: Good posture is essential for proper weight lifting technique. Keep your shoulders back and down and avoid rounding your back or leaning too far forward or backward.
  4. Don’t rush the movement: Take your time with the exercise and focus on good technique rather than trying to lift the weight as quickly as possible.
  5. Warm up properly: It is important to warm up properly before lifting weights to help prevent injury. This can include dynamic stretches and a few warm-up sets with lighter weights.

Kneecap Pain

Patellofemoral syndrome is an irritation of the articular surface between the kneecap and the femur, your thigh bone, that causes pain under and around the kneecap.

Climbing stairs, running and walking for a prolonged period of time often increases pain. Pain can also be felt after sitting for a long time or squatting.

Patellofemoral pain is more prevalent among young women than men, and more prevalent in the active population.

Patellofemoral syndrome can cause, but is not limited to, pain at the front of the knee, difficulty with weight-bearing and squatting and sometimes swelling. Pain can also irradiate under and around the knee. Creaking or grinding sensations can occur during physical activity.

Treatment of Patellofemoral Syndrome consists of Class IV Laser Therapy, management of any biomechanics stresses in the area and exercise rehabilitation to address any weaknesses that can be putting undue stress on the area. 

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#KneeInjuries
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#Chiropractic
#SportsInjury
#Athlete

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Why Add Squats?

Squats are a compound exercise that targets the muscles in the legs, hips, and core. They are an effective exercise for building strength and power, and they can be modified to suit different fitness levels. Here are some of the benefits of adding squats to your workouts:

  1. Improved muscle strength and power: Squats are an excellent exercise for building muscle strength and power in the legs, hips, and core. By performing squats regularly, you can increase your muscle strength and improve your overall athletic performance.
  2. Enhanced mobility and flexibility: Squats can help to improve mobility and flexibility in the hips, legs, and lower back. This can be especially beneficial for people who sit for long periods of time and have limited mobility as a result.
  3. Improved balance and coordination: Squats can also help to improve balance and coordination, which can be beneficial for people who participate in sports or other physical activities.
  4. Increased bone density: Squats can help to increase bone density in the legs, which can reduce the risk of osteoporosis and other bone-related conditions.
  5. Improved overall physical fitness: Squats are a great exercise for improving overall physical fitness. They can help to increase cardiovascular endurance, improve muscle endurance, and enhance overall strength and power.
  6. Enhanced functional movements: Squats are a functional exercise that can help to improve everyday movements, such as lifting and carrying objects.
  7. Versatility: Squats can be modified to suit different fitness levels and goals. They can be performed with body weight, with dumbbells or a barbell, or with other types of equipment, such as a Smith machine or a TRX suspension trainer.

It is important to use proper technique when performing squats to avoid injury and get the most out of the exercise. Here are some additional tips to keep in mind:

  1. Use a weight that is appropriate for your fitness level: It is important to start with a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger. Using too much weight can lead to poor technique and increase the risk of injury.
  2. Keep your form consistent: Maintain proper form throughout the exercise to ensure that you are targeting the correct muscles and reducing the risk of injury.
  3. Focus on good posture: Good posture is essential for proper squat technique. Keep your chest up and your shoulders back and down, and avoid rounding your back or leaning too far forward or backward.
  4. Don’t rush the movement: Take your time with the squat and focus on good technique rather than trying to lift the weight as quickly as possible.
  5. Warm up properly: It is important to warm up properly before performing squats to help prevent injury. This can include dynamic stretches and a few warm-up sets with lighter weights.

By adding squats to your workouts and practicing proper technique, you can enjoy the numerous benefits of this effective exercise. Remember to consult with a trained professional, such as a personal trainer or physical therapist, if you have any concerns about your form or if you are new to the exercise. They can help you develop a safe and effective training program that includes squats and other exercises that are suitable for your fitness level and goals.

Pain on the inside of the knee?

Pes anserine bursitis is the irritation of the bursa on the inside of the tibia, near the knee joint. This bony area constitutes an insertion zone for three muscles: the sartorius, the gracilis and the semitendinosus.

Sports and activities that require these muscles to be repeatedly contracted or stretched while running, hiking, or any other extended activity can cause irritation of the bursa and sometimes inflammation. Pes anserine bursitis may be associated with an injury to the tendons in that area. It can occur as a result of trauma directly to the knee. Muscle imbalance in the hip or knee may also contribute to the onset of symptoms.

Pes anserine bursitis can produce, but is not limited to pain on the inside of the knee, localized edema due to swelling of the bursa and reduced mobility in the knee. Symptoms are usually worse while running, walking on a sloping surface and climbing stairs.

Treatment of hamstring injuries consists of Class IV Laser Therapy, management of any biomechanics stresses in the area and exercise rehabilitation to address any weaknesses that can be putting undue stress on the area. 

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Deadlifting

The deadlift is a compound exercise that targets the muscles in the legs, hips, and back. It is an effective exercise for building strength and power, and it can be modified to suit different fitness levels. Here is a step-by-step guide on how to properly perform a deadlift:

  1. Stand with your feet shoulder-width apart and point your toes slightly outward. Position your hands on the barbell just outside of your legs.
  2. Engage your core by contracting your abdominal muscles and pulling your shoulder blades down and back. This will help to stabilize your spine and protect it from injury.
  3. Take a deep breath in and brace your core. As you exhale, push through your heels and lift the bar off the ground. Keep the bar close to your body as you lift, and avoid leaning too far forward or backward.
  4. As you lift the bar, keep your elbows close to your body and focus on squeezing your glutes and driving your hips forward. This will help to engage the muscles in your legs and hips and help you lift the bar more efficiently.
  5. Once the bar is at mid-thigh level, pause for a moment and then push your hips forward to complete the lift. At the top of the lift, your hips and knees should be fully extended, and your shoulders should be back and down.
  6. To lower the bar back down, reverse the movement by hinging at the hips and pushing your butt back. Keep the bar close to your body as you lower it back down to the ground, and avoid rounding your back.
  7. Once the bar is back on the ground, take a moment to reset your posture and take a deep breath in before beginning the next rep.

It is important to use proper technique when performing the deadlift to avoid injury and get the most out of the exercise. Here are some additional tips to keep in mind:

  1. Use a weight that is appropriate for your fitness level: It is important to start with a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger. Using too much weight can lead to poor technique and increase the risk of injury.
  2. Keep your form consistent: Maintain proper form throughout the exercise to ensure that you are targeting the correct muscles and reducing the risk of injury.
  3. Focus on good posture: Good posture is essential for proper deadlift technique. Keep your shoulders back and down and avoid rounding your back to protect your spine and improve the effectiveness of the exercise.
  4. Don’t rush the movement: Take your time with the deadlift and focus on good technique rather than trying to lift the weight as quickly as possible.
  5. Warm up properly: It is important to warm up properly before performing the deadlift to help prevent injury. This can include dynamic stretches and a few warm-up sets with lighter weights.

By following these tips and practicing proper technique, you can properly perform the deadlift and get the most out of this effective exercise. Remember to consult with a trained professional, such as a personal trainer or physical therapist, if you have any concerns about your form or if you are new to the exercise. They can help you develop a safe and effective training program that includes

Have Back Pain or Headaches?

Chiropractic care is a form of healthcare that focuses on the diagnosis and treatment of neuromuscular disorders. It is a popular treatment option for people with back pain or headaches, and it has been shown to be effective in relieving these types of pain. Here are some of the benefits of chiropractic care for people with back pain or headaches:

  1. Non-invasive treatment: Chiropractic care is a non-invasive treatment option, which means that it does not involve the use of drugs or surgery. This can be especially appealing for people who are looking for a natural or alternative treatment option for their pain.
  2. Pain relief: Chiropractic care can be effective in relieving back pain and headaches. It works by manipulating the spine and other joints to correct misalignments and improve overall function. This can help to reduce pain and improve mobility.
  3. Improved mobility: Chiropractic care can help to improve mobility and reduce stiffness in the back and neck. This can be especially beneficial for people who have been dealing with chronic back pain or headaches and have limited mobility as a result.
  4. Enhanced overall well-being: Chiropractic care can help to improve overall well-being by relieving pain and improving mobility. It can also help to reduce stress and improve sleep, which can have a positive impact on overall health and well-being.
  5. Reduced reliance on pain medication: Chiropractic care can be an effective treatment option for people who are looking to reduce their reliance on pain medication. It can provide relief for chronic pain without the use of drugs, which can have side effects and be addictive.
  6. Safe and effective: Chiropractic care is generally considered to be safe and effective, with few side effects. It is important to note, however, that chiropractic care may not be suitable for everyone. It is important to consult with a chiropractor to determine if chiropractic care is the right treatment option for you.
  7. Preventative care: Chiropractic care can also be used as a form of preventative care to help reduce the risk of developing back pain or headaches. Regular chiropractic adjustments can help to maintain proper spinal alignment and improve overall function, which can help to prevent these types of problems from occurring.

If you are considering chiropractic care for back pain or headaches, it is important to consult with a chiropractor to determine the best course of treatment. They will be able to assess your specific needs and develop a treatment plan that is tailored to your individual needs.

In conclusion, chiropractic care is a popular treatment option for people with back pain or headaches, and it has been shown to be effective in relieving these types of pain. It is a non-invasive treatment option that can provide pain relief, improve mobility, enhance overall well-being, reduce reliance on pain medication, and be used as a form of preventative care.

Jumper’s Knee

Patellar tendinitis, also known as jumper’s knee, is an injury that usually occurs when the patellar tendon is subjected to significant repetitive or prolonged overload. This overload causes irritation of the tendon and it can become painful.

This condition mainly affects people who perform activities involving jumping, running, or speeding.

Typically, this injury occurs during a period where training intensity and/or volume has been increased too quickly with inadequate recovery.

The patellar tendon is the main structure involved in this condition. This tendon is a band of connective tissue whose function is to attach the lower part of the patella to the tibia. It is tensed when thigh muscles, such as the quadriceps, contract during activity, or in positions where the knee is bent.

Patellar tendinopathy can produce, but is not limited to, pain in the front of the knee, difficulty in weight bearing and squatting, and swelling.

Treatment of jumper’s knee consists of Class IV Laser Therapy, management of any biomechanics stresses in the area and exercise rehabilitation to address any weaknesses that can be putting undue stress on the area. 

#LaserTherapy
#KneeInjuries
#Winnipeg
#Chiropractic
#SportsInjury
#Athlete

Mobility Training

Mobility training is an important aspect of any athlete’s training regimen. It helps to improve flexibility, range of motion, and movement efficiency, which can enhance performance and reduce the risk of injury.

Mobility training can help athletes to move more freely and with less restriction, which can help to improve speed, power, and endurance. It can also help to improve balance and coordination, which can be beneficial for athletes in all types of sports. Additionally, mobility training can help to reduce muscle imbalances and improve posture, which can help to prevent common injuries such as muscle strains and sprains.

By incorporating mobility training into their training regimen, athletes can improve their overall performance and reduce the risk of injury.