Studies show you can minimize the occurrence of chronic low back pain by staying active.

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#Exercise
#Movement
#Participaction
#Chiropractic
#ChronicPain
#Prevention
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Too often, #athletes returning to activity suffer from the “terrible too’s”- they train too much, too hard, and too fast. If they attempt to develop their bodies too fast—injuries return. Our phasic and postural muscles need to be re-activated slowly to build capacity and performance.

The 10-percent rule is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week. This slow progressive increase in activity will allow your body to adapt to the changing demands placed upon it. For example, if your patient is running 10 miles one week (5 runs @ 2 miles per run), they should only increase the distance to 11 miles the next week.

Part of our job at Aberdeen Chiropractic is to work with athletes and their coaches to create a safe return to sport program after injuries. This helps decrease the likelihood of re-injury and improves performance moving forward.

#Chiropractic
#Winnipeg
#Fitness
#Running
#Speed
#Training
#Rehab
#Wellness http://ow.ly/i/x2Nz9

Is your office killing you? These tips can help you stay healthy while chained to your desk all day!

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#Chiropractic
#Prevention
#Office http://ow.ly/i/x3cvg

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A “migraine” is an intense throbbing headache that may be accompanied by nausea, vomiting, and sensitivity to light or noise. Adult women are three times more likely than men to experience migraines. The frequency of migraine headaches usually peaks between age 30 and 40, and attacks decrease thereafter. The onset of a new migraine headache after age 50 is rare.

Migraine headaches are caused by a combination of nerve irritation and enlargement of the blood vessels in your brain. Migraines tend to run in families and sufferers have inherited a sensitive nervous system from their parents. Patients who are overweight or have other vascular risk factors are more likely to suffer from migraines.

Migraines are set off by “triggers” and the headache occurs when the number of triggers reaches a critical threshold. This can be likened to a glass of water that overflows at a certain point. Known triggers include: neck tightness, stress, smoking, strong odors (i.e. perfumes), bright or flickering lights, fluorescent lighting, too little or much sleep, head trauma, weather changes, motion sickness, cold (ice cream headaches), lack of activity or exercise, overexertion, fatigue, eyestrain, dehydration, hunger, fasting, and hormonal changes, including menstruation and ovulation. Certain medications, including hormones or oral contraceptives are known triggers.

About 20-33% of people who get migraines have warning symptoms, called an “aura”, before their actual headache attack. Aura symptoms develop slowly over five to 20 minutes and can last up to an hour. The most common aura is a band of absent vision with an irregular shimmering border. Some patients report numbness or tingling in their arms or face.

Many patients benefit from the types of treatment provided in this office. Research has shown a “significant reduction” in migraine frequency and intensity through chiropractic care. http://ow.ly/i/uShht

Some good advice in this article.

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#Running
#Chiropractic
#Prevention
#Wellness
#Winnipeg http://ow.ly/i/x3bJg

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One very important job of your hip muscles is to maintain the alignment of your leg when you move. One of the primary hip muscles, the gluteus medius, plays an especially important stabilizing role when you walk, run, or squat. The gluteus medius attaches your thigh bone to the crest of your hip.

When you lift your left leg, your right gluteus medius must contract in order to keep your body from tipping toward the left. And when you are standing on a bent leg, your gluteus medius prevents that knee from diving into a “knock knee” or “valgus” position.

Weakness of the gluteus medius allows your pelvis to drop and your knee to dive inward when you walk or run. This places tremendous strain on your hip and knee and may cause other problems too. When your knee dives inward, your kneecap is forced outward, causing it to rub harder against your thigh bone- creating a painful irritation and eventually arthritis. Walking and running with a relative “knock knee” position places tremendous stress on the ligaments around your knee and is a known cause of “sprains”. Downstream, a “knock knee” position puts additional stress on the arch of your foot, leading to other painful problems, like plantar fasciitis. Upstream, weak hips allow your pelvis to roll forward which forces your spine into a “sway back” posture. This is a known cause of lower back pain. Hip muscle weakness seems to be more common in females, especially athletes.

Avoid activities that cause prolonged stretching of the hip abductors, like “hanging on one hip” while standing, sitting crossed legged, and sleeping in a side-lying position. Patients with fallen arches may benefit from arch supports or orthotics. Obesity causes more stress to the hip muscles, so overweight patients may benefit from a diet and exercise program. The most important treatment for hip abductor weakness is strength training. People with stronger hip muscles are less likely to become injured in the first place. http://ow.ly/i/uGWD5

A 2010 systematic review found that most studies suggest spinal manipulation achieves equivalent or superior improvement in pain and function when compared with other commonly used interventions for short, intermediate, and long-term follow-up.

Dagenais S, Gay RE, Tricco AC, Freeman MD, Mayer JM (October 2010). “NASS Contemporary Concepts in Spine Care: spinal manipulation therapy for acute low back pain”. Spine J 10 (10): 918-40 http://ow.ly/i/x3blR

Looking for the fountain of youth? Look no further than exercise. Research shows that regular exercise will reduce inflammation in your body, lead to healthier heart and lungs, reduce body fat, increase energy and now, it appears, reverse aging.

Researchers at the Mayo Clinic have found that HIIT workouts might reverse some of the signs of aging when performed 3 times a week. Check out the article below for more info.

http://ow.ly/OiSB30dVzgg http://ow.ly/i/x7lPc