Exercise Tip Of The Month


Women are often afraid to lift weights for fear they will look too “bulky”, but actually that’s not what happens.

Women can and should do weight lifting exercises if they want to shed body fat and achieve a toned physique. Strength training 30 to 40 minutes twice a week for 4 months, could increase an average woman’s resting metabolism by 100 calories a day, meaning you’ll be burning calories even when you’re not exercising.


Low Back and Hip Stretch For Athletes

So I was checking out Twitter today and this stretch came across my timeline:

Now, this IS NOT a stretch for the beginner, someone with active low back pain, someone with an injury to the area that is under care, etc…. What this IS, is a stretch for rotational athletes (frankly, any athlete) and hip focused athletes to gain range of motion in their hips, low back and thoraco-lumbar junction.

Golfers, Baseball Players, Hockey Players, Wrestlers…. These are all examples of athletes who would benefit from this stretch as part of their performance training. Talk to your Strength and Conditioning coach about this stretch and see if they can fit it into your programming.






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Hips, Hips, Hips

Lateral Ankle Sprain

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A lateral ankle sprain (LAS) occurs when you twist or roll your ankle inward.
This can happen by walking/running on an uneven surface, stepping on someone else’s foot, pivoting or changing direction during sport.

The severity of the sprain can range from mild to severe.

Usually, this abrupt inward ankle twist or roll will lead to a stretch or
a tear, partial or complete, of the lateral ligament complex of your ankle.
In the very moment preceding the sprain, your ankle muscles will tend to protect you with a forceful contraction. Sometimes, this can lead to muscle spasms and/or a small bone fracture where the muscle attaches to your foot.

The peroneal nerve and the ligaments of your foot may also be overstretched during a lateral ankle sprain.

Everyone will react differently after an injury and recovery will depend on the severity of the sprain. LAS can cause but is not limited to, pain, difficulty in weight-bearing activities, swelling, ecchymosis, pins & needles.

The severity of the sprain, your rehabilitation plan, your health status, your fitness level and your nutrition affect recovery time. Generally, you can expect to fully recover from a lateral ankle sprain.

Class IV Laser and acupuncture are large parts of our treatments. They provides safe and effective, treatment for knee pain and injury. Patients generally respond well to treatments and should notice pain relief after a few treatments. Our treatments use the latest Class IV Lasers and as well as other therapies including myofascial release and acupuncture to help reduce the pain, strengthen the muscles and increase range of motion. Most importantly these treatments help reduce inflammation/swelling, which helps with increasing function, pain relief and speeding up a return to normal life.

#AnkleSprain #LaserTherapyWinnipeg #LaserTherapy #PainRelief

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Thoracic Outlet Syndrome

Thoracic Outlet Syndrome
Thoracic Outlet Syndrome

Thoracic Outlet Syndrome

Thoracic outlet syndrome is a collection of symptoms of pain and numbness that can extend from the neck area to the hand.

Symptoms often result from the compression of nerve and blood structures in the space between the scalene muscles in the neck, collarbone and first rib.

Thoracic outlet syndrome occurs more often in people who perform repetitive activities above the shoulders such as swimming, racquet sports or simply in manual workers. This syndrome is more common in women than in men.

Nerves and blood vessels in the space between the muscles of the neck, collarbone and first rib are often involved in this condition.

A fracture of the collarbone, altered posture, a supernumerary rib or overdeveloped chest muscles can lead to thoracic outlet syndrome.

Symptoms depend on which vascular or nerve structures are compressed. Thoracic outlet syndrome can produce, but is not limited to, pain in the neck, shoulder, arm or hand. Symptoms may also include numbness in the forearm and some fingers. People may also experience a feeling of weakness on the affected side.

Compression of the blood vessels may cause a decrease in blood flow to the arm, resulting in increased swelling and redness in that arm. Symptoms usually appear or increase when the arms are extended, or held high above the shoulders for a period of time. They are often more acute at night.

Your rehabilitation plan, health profile and fitness level affect the recovery time. In most cases, you can expect a full recovery from thoracic outlet syndrome. Recovery will depend on the severity of the compression.

A few days of rest by reducing activities that cause pain may be necessary. A gradual return to your daily activities, light cardiovascular exercise and mobility and strengthening exercises will allow for better recovery.

Follow your therapist’s advice. This will help you manage the various stages of the healing process and increase the odds of successful rehabilitation. Your therapist will accompany you during your rehabilitation program to help you regain optimal posture, joint range of motion, muscle flexibility, muscle endurance and functional status.

According to the principles of thoracic outlet syndrome, improving posture and reducing muscle tension would be two important elements for functional recovery. A progressive rehabilitation program over a period of a few weeks is quite common.Do not rely solely on a passive treatment approach. Each phase of the rehabilitation process is important. Patients who actively participate in their treatment plan tend to recover more quickly. Remember that pain is not always a good indicator of tissue damage. As soon as you feel better and the pain is well under control, introduce, in collaboration with your therapist, light and progressive exercises based on your tolerance.

Shoulder Impingement Syndrome

Shoulder Impingement Syndrome
Shoulder Impingement Syndrome
Impingement syndrome
Impingement syndrome is an irritation of the structures between the upper portion of your arm and your shoulder blade mainly during overhead arm movements.The rotator cuff is comprised of four muscles that help position the humerus, your upper arm bone, into the shoulder socket during arm movement.The shoulder has great mobility but at the same time is prone to injury during falls or accident, or when there is a lack of motor control (altered biomechanics).Men over 40 performing manual labour are the most affected with this condition. It is also present in young athletes practicing sports involving repeated overhead motion such as swimming, baseball or tennis.


Structures involved

The tendons of the rotator cuff, ligaments of your shoulder and subacromial bursa are the most commonly affected structures. The subacromial space gets smaller during overhead movements. This can cause, over time, irritation, inflammation and/or a lesion of the rotator cuff tendons.



Signs & Symptoms that you may experience

Everyone will react differently after an injury and recovery will depend on the severity of it.

Impingement syndrome can cause but is not limited to, pain at the front of the shoulder and localized swelling. Pain or tightness is often felt when you lift your arm overhead or when you lower it from an elevated position. Pain can also be felt around your shoulder blade in your back.

Other early symptoms can include light pain with activities or during rest and in some cases, irradiating pain around your shoulder. In severe cases, you might feel pain at night and a loss of strength or range of motion. Impingement syndrome can lead to rotator cuff tendinitis or shoulder bursitis when left untreated.



Your rehabilitation plan, health, fitness & nutritional status will affect recovery speed. Most of the time, you can expect to recover fully from impingement syndrome. As a rule of thumb, this condition can take up to three months to fully recover.



Early Stage

Relative rest is a good way to protect your shoulder and prevent further damage, but it’s important to avoid overprotecting your injury. A few days rest where you avoid pain-inducing movement and activities might be necessary. A quick but progressive return to your activities of daily living, light cardiovascular exercise and specific range of motion and strengthening exercises will allow better recovery.


Follow your practitioner’s advice. It will help you manage the different phases of the recovery process and will increase the likelihood of successful rehabilitation. Your practitioner will assist you during your rehabilitation program in order to regain your normal range of motion, strength and endurance, optimal motor control and functional status.

As per the principles of rehabilitation for impingement syndrome, movement training through therapeutic exercises is an important part of functional recovery. A progressive exercise program performed over a few weeks period is pretty standard.


Don’t rely on passive treatment only. Each phase of the rehabilitation process is important. Patients that are actively involved in their treatment plan tend to recover faster. Keep in mind that pain is not always a good indicator of tissue damage. As soon as you feel better and the pain is well managed in collaboration with your therapist, you should reintroduce light strengthening exercises as tolerated.

Stress and Weight 

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Bottom Line:

A recent research study found over 75% of people experience at least a moderate amount of stress every day! 

Chronic stress is not fun to deal with, but did you know it can also affect your weight? 

When you are stressed your body goes into survival (or “fight or flight”) mode which changes your hormonal balance. You don’t need to be running from a saber tooth tiger to enter fight or flight mode. Even everyday events like traffic and stress at work can cause you to have that physiological response. 

Why it Matters:

Recent research suggests that chronic stress can result in:

  • high blood pressure,
  • changes in your brain,
  • and weight gain.

When you are stressed out, it is more likely that you will over-eat and less likely that you will get enough sleep and exercise. Stress causes your body to release cortisol, a hormone that can produce a build-up of fatty tissue and cause weight gain. Cortisol increases both your appetite and the amount of fat the body stores. By recognizing your stressors, and engaging in a few simple relaxation techniques, you can learn to reduce your body’s natural stress response. 

  • The hormone Cortisol is released in response to stress and increases your blood sugar.
  • Chronic stress can lead to elevated cortisol levels. 
  • An association has been found between increased cortisol levels and obesity.

Next Steps: 

Relaxation techniques such as meditation, yoga, or even simple breathing exercises can help your body counter the stress response. Also, exercise has been shown to decrease stress levels substantially. 

The next time you are feeling stressed out, take a moment to breathe a few deep breaths and try to get some exercise into your schedule that day. Not only will you feel better mentally, but your body will be able to reduce the amount of Cortisol produced which will limit your body’s fat storage and help curb any thoughts of over-eating. Staying fit and trim does start in your head! 

Science Source(s): 

Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 Years. Obesity 2017

Don’t Have Enough Time to Exercise? 

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Bottom Line:

You’re busy and you’re stressed out. Well, you’re not alone. 

These are two of the most common reasons people give for not exercising consistently. Ironically, these are the two exact reasons you should be exercising and moving your body! 

Moving your body releases endorphins which help you feel good, relaxes your mind which reduces stress, and burns calories to keep you looking great. 

Why it Matters:

Your body is meant to move. Long hours commuting in your car or sitting at a desk can place a lot of stress on your musculoskeletal system. 

If your spine and core muscles are weak and unstable, then you are more likely to suffer an injury which can cause a downward spiral that impacts your relationships with food, sleep, and exercise. So taking a pro-active approach to your exercise routine is crucial to live your best life. Chiropractic adjustments are an essential part of the picture because they can help you feel good mentally and keep you moving physically. 

  • Maintaining a healthy weight can decrease the risk factors for cardiovascular and heart disease.
  • Even 15 minutes of light exercise can make a difference in your overall health.
  • Exercise can help you feel good both physically and mentally.

Next Steps: 

Schedule time every day to exercise. But, don’t get discouraged if you feel like you aren’t doing enough. Rome wasn’t built in a day! 

Even 15 minutes of walking during your afternoon break can provide you with the health benefits you are looking for. Burning an extra hundred calories per day (which could be accomplished with 10 minutes of walking) adds up to thousands of calories each month. Continue that trend, and you will notice inches falling off your waistline before you know it! 

Science Source(s): 

The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015

Can Chiropractic Help You Lose Weight? (Spoiler: No but sort of….)

Bottom Line:

If you are looking to lose a few extra pounds this month, you are not alone. Many of our patients are working towards a similar goal. 

How you move, eat, and think every day will determine your success. All three are part of maintaining an active lifestyle. So where does Chiropractic fit in? 

Why it Matters:

Unfortunately, no Chiropractic technique takes off 10 pounds with each adjustment; but people just like you have been able to maintain a healthy weight by adding Chiropractic care into their active lifestyle. 

Research has suggested that periodic Chiropractic care can help evaluate, detect and treat emerging problems. So, by reducing injuries, you will be able to stay active and keep your exercise routine on track. 

Also, many people report reduced stress after getting adjusted. This makes sense because research studies have shown reduced muscle tension in the shoulders after an adjustment. 

And finally, we firmly believe that healthy food choices make a significant impact on your body’s ability to be well and stay well. Eating healthy whole foods and sometimes even using select supplements can give your body the fuel it needs to get through the day.  

  • Chiropractic has been shown to reduce the stress and tension in the muscles that support your head and neck. 
  • Staying active with daily exercise will help keep your muscles toned and reduce your risk of injury.
  • Lowering your sugar intake helps to avoid those devastating blood sugar crashes in the afternoon. 

Next Steps: 

Thank you for making our office a part of your healthy lifestyle. Our team is here to support your ability to move, think, and eat in a way that results in achieving your healthcare goals. 

We know that by moving your body, making smart dietary choices, and managing your stress, you will put yourself in the best place possible to live your best life. We are proud to be your partner in health!

Science Source(s): 

The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015

Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 years. Obesity 2017

Sugar: The Beach Body Killer 

Bottom Line:

If you have a sweet tooth, you know it can be difficult to avoid sugary foods like pastries, candy, or even soda. Which sugary food is your weakness? 

Researchers have proven that sugar is a key contributor to weight gain. But how? 

Well, sugar is made up of two molecules: glucose and fructose. Glucose is what your body uses for energy. Fructose, on the other hand, is a molecule that your liver turns to fat and is a key contributor to weight gain and disease. 

Why it Matters:

When you eat a lot of sugar, it causes your blood glucose to rise, which can be toxic. So your body produces insulin to get the glucose out of your blood and into the cells to be used for energy. Over time, your body can actually build a resistance to insulin which means that your pancreas works harder to create the same balance. When the resistance to insulin reaches a critical point, it can result in type II diabetes. But first, your body begins storing an overabundance of fat in your fat cells. The worst part? Not only do you start “gaining weight” but your body has a tough time getting the energy out of the fat cells, which means your brain thinks you are hungry, and you eat even more. What a vicious cycle! 

– Excess sugar can lead to cardiovascular disease, type 2 diabetes, and weight gain.

– Eating sugary foods can result in your body storing away more fat.

– Sugar can trick your brain into thinking it’s still hungry (even after you’ve eaten a full meal).

Next Steps: 

Staying fit and healthy can be challenging, but we’re here for you. How you choose to eat is one of the most important aspects of living a healthy life. When you make good choices about how you eat, how you move, and how you think – you are set up for a healthy life. 

Science Source(s): 

Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy. Crit Rev Clin Lab Sci. 2016

Chiropractic: Abnormal Neck Posture Associated with Headache Risk.

Chiropractic: Abnormal Neck Posture Associated with Headache Risk.

After comparing neck x-rays of patients with cervicogenic headaches (or headaches originating from dysfunction in the neck) to neck x-rays of healthy controls, researchers found that just a 3-4° difference in cervical lordosis (curve) is associated with an 8% increased risk for developing this type of headache.


Physical Therapy, February 2015

For more health and wellness tips and information follow us or check out our blog at http://www.aberdeenchiropracticblog.com 

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