Patellar Bursitis

Patellar bursitis is the irritation of the bursa in the front of the knee, just below the kneecap. It is covered by the patellar tendon that connects the kneecap to the tibia.

Sports and activities that require the quadriceps muscles to be repeatedly contracted or stretched while running, hiking, or any other extended activity can cause irritation of the bursa and sometimes inflammation. Patellar bursitis may also occur as a result of trauma directly to the knee.

Patellar bursitis can produce, but is not limited to, pain in the front 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, climbing and descending stairs, and squatting.

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Proper Lifting Techniques

Proper #lifting techniques are important to avoid injury and strain on the body. Whether you are lifting a heavy object at work or lifting weights at the gym, it is important to use proper lifting techniques to avoid injury and ensure that you are getting the most out of your workouts. Here are some tips for proper lifting methods:

  1. Use your #legs: When lifting an object, it is important to use your legs to do the majority of the work, rather than relying on your back. This will help to reduce strain on your back muscles and prevent injury. To lift an object properly, start by standing with your feet shoulder-width apart and pointing forward. Bend your knees and hinge forward from your hips, keeping your back straight. Grasp the object with a firm grip and lift using your leg muscles, keeping the object close to your body as you stand up.
  2. Keep a neutral spine: When lifting an object, it is important to maintain a neutral spine position to avoid strain on your back muscles. A neutral spine position is one in which your spine is naturally aligned, with the small of your back slightly curved inwards. To maintain a neutral spine position when lifting, keep your shoulders back and down, and avoid rounding your back or leaning too far forward.
  3. Avoid twisting: Twisting while lifting an object can put additional strain on your back muscles and increase the risk of injury. To avoid twisting, turn your entire body in the direction you want to go rather than twisting at the waist.
  4. Use proper grip: It is important to use a proper grip when lifting an object to avoid straining your hands and wrists. A proper grip is one in which your thumb is on top of the object, with your fingers wrapped around the sides. Avoid gripping the object with just your fingers, as this can lead to hand and wrist strain.
  5. Take breaks: If you are lifting heavy objects or doing a lot of lifting in a short period of time, it is important to take breaks to rest and stretch. This will help to prevent fatigue and reduce the risk of injury.
  6. Use proper lifting aids: If you are lifting an extremely heavy object, it is important to use proper lifting aids to reduce the strain on your body. Some examples of lifting aids include lifting belts, slings, and forklifts.

By following these tips for proper lifting techniques, you can help to reduce the risk of injury and ensure that you are getting the most out of your workouts. Remember, if you are lifting an object that is too heavy for you to handle safely, it is important to seek assistance or use proper lifting aids. It is always better to err on the side of caution to avoid injury.

Should women lift weights?

Lifting weights is an important part of any fitness routine, and it is especially important for women at any age. Many women are hesitant to lift weights, fearing that they will bulk up or look masculine. However, this is a common misconception. In reality, lifting weights can have a number of benefits for women of all ages. Here are just a few reasons why women should lift weights at any age:

  1. Improved bone density: As women age, their bone density tends to decrease, which can increase the risk of osteoporosis and other bone-related conditions. Lifting weights can help to increase bone density and strength, reducing the risk of these conditions and improving overall bone health.
  2. Increased muscle mass: As we age, our muscle mass tends to decrease, which can lead to a loss of strength and an increase in body fat. Lifting weights can help to increase muscle mass and strength, which can help to improve overall body composition and reduce the risk of obesity.
  3. Enhanced cardiovascular health: Lifting weights can improve cardiovascular health in a number of ways. It can help to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
  4. Improved mental health: Lifting weights can have a number of mental health benefits as well. It can help to reduce stress, improve mood, and boost self-esteem and confidence.
  5. Increased metabolism: Building muscle mass can help to increase metabolism, which can help with weight management. When you have more muscle mass, your body burns more calories at rest, which can help with weight loss and maintenance.
  6. Improved function and mobility: Lifting weights can help to improve functional mobility and reduce the risk of falls in older women. It can also help to improve balance and coordination, which can be especially beneficial for women who are at an increased risk of falls due to osteoporosis or other conditions.

It is important for women to consult with a trained professional, such as a personal trainer or physical therapist, to develop a safe and effective strength training program. This can help ensure that they are using proper technique and avoiding injury.

In conclusion, lifting weights is an important part of any fitness routine, and it is especially important for women at any age. It can have a number of benefits, including improved bone density, increased muscle mass, enhanced cardiovascular health, improved mental health, increased metabolism, and improved function and mobility. By incorporating weight lifting into their fitness routine, women of all ages can enjoy these benefits and improve their overall health and well-being.

Big Bump On Your Knee?

Osgood-Schlatter disease is a common condition that affects the knee joint in growing, active children and adolescents.

It corresponds to an inflammation of the patellar tendon and the tibial tuberosity, where the tendon attaches to the tibia. Over time, this inflammation causes a bump under the kneecap and creates pain in the front of the knee. The pain is often increased with activity and usually improves with rest.

Osgood-Schlatter disease is a consequence of overuse, commonly seen in sports that require a lot of running, jumping and pivoting such as football, basketball and gymnastics.

This condition usually occurs in children and adolescents whose bones are not fully developed, most often in women between the ages of 8 and 13 and in men between the ages of 10 and 15.

This condition is most commonly seen in just one knee, but in 25% of cases it occurs in both knees.

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Avoiding and Treating Plantar Fasciitis

Plantar fasciitis is a common foot condition that causes pain in the heel and bottom of the foot. It is often caused by overuse or improper foot mechanics, and it can be debilitating if left untreated. To avoid plantar fasciitis, it is important to take care of your feet and to be mindful of your daily activities and movements. Here are some tips to help you avoid plantar fasciitis:

  1. Wear proper footwear: Make sure that your shoes are in good condition and provide ample support for your feet. Avoid wearing high heels or shoes with thin soles, as these can put additional strain on the plantar fascia and increase your risk of developing plantar fasciitis. Instead, opt for shoes with a thick, cushioned sole and good arch support.
  2. Stretch your feet regularly: Stretching your feet and calf muscles can help to reduce tension in the plantar fascia and prevent plantar fasciitis. A simple stretch that you can do at home involves sitting in a chair and crossing one leg over the other. Grasp your toes and gently pull them towards you, holding the stretch for 30 seconds before releasing. Repeat on the other side.
  3. Use orthotic inserts: If you have flat feet or other foot issues that may contribute to plantar fasciitis, consider using orthotic inserts in your shoes. These inserts provide extra arch support and help to distribute your weight evenly across your foot, reducing the strain on the plantar fascia.
  4. Take breaks when standing or walking for long periods: If you have a job that requires you to stand or walk for extended periods of time, make sure to take regular breaks and stretch your feet. Standing or walking on hard surfaces for long periods can put additional strain on the plantar fascia, so try to find a softer surface to walk on whenever possible.
  5. Warm up before exercise: If you are planning to participate in any physical activity, make sure to warm up properly before starting. This can help to loosen up your muscles and reduce the risk of injury. A simple warm-up routine might include some light stretches and a few minutes of low-impact activity, such as walking or cycling.
  6. Maintain a healthy weight: Being overweight can increase the stress on your feet and increase your risk of developing plantar fasciitis. Losing weight can help to reduce the strain on your feet and lower your risk of developing the condition.
  7. Avoid overtraining: If you are a runner or participate in other high-impact activities, be sure to listen to your body and take breaks as needed. Overdoing it can lead to muscle fatigue and increase your risk of plantar fasciitis.
  8. Seek treatment if you experience pain: If you are experiencing pain in your heel or bottom of the foot, don’t ignore it. Seek medical treatment as soon as possible to prevent the condition from worsening. A healthcare provider may recommend rest, stretching, or other treatments to help alleviate the pain and prevent plantar fasciitis from developing.

By following these tips and being mindful of your daily activities, you can take steps to prevent plantar fasciitis and keep your feet healthy. Remember, if you are experiencing foot pain, it is important to seek treatment as soon as possible to prevent the condition from worsening.

Laser therapy is a non-invasive treatment option that is often used to help alleviate the pain and inflammation associated with plantar fasciitis. This treatment involves the use of low-level laser light to stimulate the cells in the affected area, leading to a reduction in pain and swelling.

There are several different types of laser therapy that may be used to treat plantar fasciitis, including low-level laser therapy (LLLT), cold laser therapy, and infrared laser therapy. Each type of laser therapy works slightly differently, but they all aim to reduce inflammation and promote healing by stimulating the cells in the affected area.

Laser therapy is typically administered by a healthcare provider in a clinic or hospital setting. During the treatment, the laser device is applied to the skin over the affected area, and the laser light is used to stimulate the cells and promote healing. The treatment is typically painless and takes only a few minutes to complete.

If you are considering laser therapy for the treatment of plantar fasciitis, it is important to discuss the potential risks and benefits with your healthcare provider. They will be able to help you determine if laser therapy is an appropriate treatment option for you and help you decide on the best course of action.

Should my teen hockey player lift weights?

Strength training is an important component of any athlete’s training regimen, and it is especially important for teen hockey players. Strength training can help improve performance on the ice, reduce the risk of injury, and promote overall physical and mental well-being. Here are some reasons why strength training is so important for teen hockey players:

  1. Improved performance: Strength training can help improve a player’s power, speed, and endurance on the ice. It can also help improve their ability to handle the puck and make quicker, more agile movements.
  2. Reduced risk of injury: Strong muscles and bones are better able to withstand the demands of high-intensity sports like hockey. Strength training can help to prevent common injuries such as muscle strains, sprains, and fractures, as well as more serious injuries like concussions.
  3. Enhanced physical and mental well-being: Strength training can help to improve a player’s overall physical health and well-being. It can also help to boost their confidence and mental toughness, which can be beneficial both on and off the ice.
  4. Increased bone density: Teenagers are still growing and developing, and strength training can help to increase bone density and strength during this critical period. This can help to reduce the risk of osteoporosis and other bone-related conditions later in life.

It is important to note that strength training is not just about lifting heavy weights. There are many different types of strength training exercises that can be done to target specific muscle groups and improve performance on the ice. Some examples of strength training exercises for teen hockey players might include:

  1. Squats: Squats are a great exercise for building lower body strength and power. They can be done with or without weights, and there are many variations to choose from.
  2. Lunges: Lunges are another excellent exercise for building lower body strength, as well as improving balance and stability.
  3. Push-ups: Push-ups are a classic strength training exercise that targets the chest, shoulders, and triceps. They can be modified for different levels of fitness.
  4. Pull-ups: Pull-ups are a great exercise for building upper body strength, particularly in the back and biceps.
  5. Planks: Planks are a great exercise for building core strength and stability. They can be modified for different levels of fitness.

It is important for teen hockey players to work with a trained professional, such as a strength and conditioning coach or a physical therapist, to develop a safe and effective strength training program. This can help ensure that they are using proper technique and avoiding injury.

In conclusion, strength training is an important component of any athlete’s training regimen, and it is especially important for teen hockey players. It can help improve performance on the ice, reduce the risk of injury, and promote overall physical and mental well-being. By incorporating strength training exercises into their training regimen, teen hockey players can take their game to the next level and set themselves up for success both on and off the ice.

Olecranon Bursitis

Olecranon bursitis is irritation of the bursa in the elbow. This bursa is located directly between the skin and the bony tip of the elbow and its function is to protect the elbow mainly during acute direct or repeated trauma.

Activities and sports that require repetitive contraction or tensioning of the triceps muscle of the arm, or prolonged pressure on the elbow can cause bursa irritation and sometimes inflammation. Bursitis can also occur in the presence of an inflammatory condition such as rheumatoid arthritis.

Treatment of Olecranon #Bursitis 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.

#ElbowPain


#Chiropractic 

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#BackPain 

#NeckPain 

#Headache 

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#Wellness

Deflame Your Diet

Inflammation is a normal and necessary part of the body’s immune response, helping to protect against injury and infection. However, when inflammation becomes chronic, it can have negative impacts on overall health and well-being. Chronic inflammation has been linked to a variety of health conditions, including heart disease, diabetes, and cancer.

One way to help reduce chronic inflammation is through diet. An anti-inflammatory diet is one that is rich in whole, unprocessed foods and low in pro-inflammatory foods. This type of diet can help to reduce chronic inflammation and improve overall health.

One key component of an anti-inflammatory diet is a focus on plant-based foods. Fruits, vegetables, nuts, seeds, and whole grains are all rich in antioxidants, phytochemicals, and other nutrients that can help to reduce inflammation. These foods are also low in calories and high in fiber, making them beneficial for weight management and overall health.

Another important aspect of an anti-inflammatory diet is the inclusion of healthy fats. Omega-3 fatty acids, found in fatty fish like salmon and sardines, as well as in nuts and seeds, have anti-inflammatory properties. Monounsaturated fats, found in olive oil, avocados, and nuts, can also help to reduce inflammation.

In contrast, pro-inflammatory foods should be limited on an anti-inflammatory diet. These include processed and refined foods, such as white bread, pasta, and snack foods, as well as fried foods and sugary drinks. These foods are high in added sugars, unhealthy fats, and additives that can contribute to chronic inflammation.

It is also important to pay attention to portion sizes and balance when following an anti-inflammatory diet. While it is beneficial to incorporate a variety of whole, unprocessed foods into your diet, it is still important to pay attention to portion sizes and balance in order to maintain a healthy weight and overall well-being.

In addition to the benefits for reducing chronic inflammation, an anti-inflammatory diet can also have other positive impacts on health. This type of diet may help to improve blood sugar control, lower blood pressure, and reduce the risk of heart disease and other chronic conditions.

Overall, an anti-inflammatory diet is an important aspect of maintaining health and well-being. By incorporating a variety of whole, unprocessed foods and limiting pro-inflammatory foods, it is possible to reduce chronic inflammation and improve overall health. It is always a good idea to talk to a healthcare provider or a registered dietitian before making significant changes to your diet.

Knee Arthritis

Photo by Towfiqu barbhuiya on Pexels.com

Osteoarthritis of the knee is a condition that can cause pain and alteration of normal biomechanics. To date, the exact causes of osteoarthritis have not yet been fully identified. It is completely normal to have a mild level of osteoarthritis as you age. However, more advanced stages of osteoarthritis can affect the ability to perform physical activities, which may include activities of daily living.

An exacerbation of symptoms usually occurs during a period when the level of physical activity has increased drastically. Direct trauma to the knee can increase symptoms of osteoarthritis.

Treatment of Knee Arthritis 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. 

Photo by Anna Shvets on Pexels.com

#LaserTherapy
#KneeInjuries
#Winnipeg
#Chiropractic
#LegInjury
#Arthritis

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Happy New Year!

Here’s to a great 2023!

Dear Patients, Friends and Family,

Thank you so much for your support, kind words and best wishes for 2022! We are so grateful for your support and are excited to see what the new year has in store. We cannot wait to celebrate all of the wonderful moments we share together in 2023!

Thank you for being a part of our lives and for making every day so special. We love you all!