Exercise Tip Of The Month

10-reasons-every-woman-should-try-crossfit-promo-image

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.

Truth Bomb!

Twitter, that internet town hall that can be the best and worst place on the internet gave me this gem of a post today:

“Doing exercises to stretch and strengthen that core region is going to help prevent and treat low back pain.”

That’s it. That’s the post. Get strong and mobile.

Contact us for treatment in Winnipeg

I Will Not Be Stopped

I will not be stopped; my fitness journey gives me an edge in all areas of my life. Dedication, drive and discipline all increase my success at work, home and sports.

I am determined and I am using what works for me.

I don’t pay attention to the numbers or the scale, I focus on how I feel and how I look. I have a goal and accountability for where I want to be, in this case it’s at my favorite beach in my hometown; Cannes, France.

So far, the journey has been one heck of a ride.

Fitness is a powerful tool that enables me to achieve my potential and goals.

I have learned that I am stronger than I think.

I have learned that I am capable of so much more than I think.

I have learned that I can do whatever I set my mind to, whatever that may be.

I have learned to plan, prioritize and time manage better; to stay focused on what’s important.

I have become a better person.

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Your #Winnipeg #Chiropractor for #BackPain #NeckPain #Headaches

Accepting new patients

3rd party insurance, MPI and WCB all accepted.

Call 204-586-8424 or email info@aberdeenchiropractic.com for your appointment today!

Spondylolisthesis

Spondylolisthesis occurs when one vertebra slips out of place. This slight slippage can sometimes cause compression of the nerves and, in some cases, cause tingling, numbness, pain, and even weakness in the legs.

Spondylolisthesis can be the result of a trauma to the spine, a congenital defect or simply be a progression of osteoarthritis. Spondylolisthesis can occur, without apparent cause, as people age. In younger individuals, spondylolisthesis usually occurs as a result of trauma during sports such as gymnastics or football and can cause a fracture in the vertebra.

Spondylolisthesis is found in the spine. The​ spine​ is made up of bones called ​vertebrae​ and between them are the ​intervertebral discs,​ which act as shock absorbers. Spondylolisthesis most often affects the lumbar region, particularly the L5 vertebra.

Each person will react differently to the presence of spondylolisthesis and symptoms can vary considerably. Initially, spondylolisthesis may be present without any noticeable symptoms.

When pain is present, it is often felt in the lower back or the buttocks. It can range from mild to severe and can affect daily activities such as walking. Burning and tingling sensations may be felt in the area of the buttocks and legs.

Sitting or leaning forward is often less painful than standing or walking because of the positioning of the spine.

Relative rest is a good way to protect your back and prevent your condition from getting worse, but it is important to avoid over-protecting it. A temporary reduction in activity may be necessary, but a quick return to your daily activities, light cardiovascular exercise and specific strengthening and mobility exercises will allow for better recovery.

Follow your therapist’s advice. This will help you manage your symptoms and increase the chances of successful rehabilitation. Your therapist will accompany you during your rehabilitation program to restore your mobility, muscle strength and endurance, flexibility and functional status.

According to the principles of spondylolisthesis rehabilitation, the reduction of joint and muscle stresses in the lumbopelvic-hip complex (back, pelvis, hip), the improvement of posture and thoracic mobility, muscular balance and weight control would be important elements for a functional recovery.

A progressive training program over a period of a few weeks including education on load-lifting techniques is quite common.

Do not rely solely on a passive treatment approach. Patients who actively participate in their treatment plan tend to better manage the symptoms caused by spondylolisthesis. 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, mild strengthening, mobility and cardiovascular exercises based on your tolerance.

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Acupuncture and Tennis Elbow

Acupuncture for tennis elbow

#Acupuncture treatment has been shown to help provide significant pain relief for tennis elbow.

Acupuncture treatment can help to reduce inflammation and improve blood flow to injured areas to aid and speed healing of various types of tendonitis. Pain in the outer elbow or forearm pain are signs of tennis elbow.

Dr. Natalie Carriere is now offering Acupuncture treatment at #AberdeenChiropractic. Call 204-586-8424 today for your initial consultation and treatment!

#Pain

#PainRelief

#Health

#Wellness

#Winnipeg

What is CST and how can it help?

What is CST and how can it help?

CranioSacral Technique is now available at Aberdeen Chiropractic!

Dr. Natalie Carriere has come on board offering CST, Karen Specific Technique (KST), Acupuncture, Chiropractic, Dry Needling and rehabilitation at Aberdeen Chiropractic.

What is CranioSacral Technique? What does it treat?

CranioSacral Technique (CST) is a light touch treatment method of relieving pain and dysfunction.

CST releases tension to allow the entire body to relax and self-correct. Using gentle, light touch you are evaluated and treated to reduce pain and physical stress.

Because it is such a gentle technique, it is considered an excellent treatment option for patients of all ages, especially newborn and elderly patients who are concerned with what is seen as traditional Chiropractic treatment.

For more information or to book an appointment with Dr. Carriere please call us at 204-586-8424 or email at info@aberdeenchiropractic.com

CranioSacral Technique Is Here!

CranioSacral Technique is especially good at treating headaches.

CranioSacral Technique is here and now available at Aberdeen Chiropractic!

Dr. Natalie Carriere has come on board offering CST, Karen Specific Technique (KST), Acupuncture, Chiropractic, Dry Needling and rehabilitation at Aberdeen Chiropractic.

What is CranioSacral Technique? What does it treat?

CranioSacral Technique (CST) is a light touch treatment method of relieving pain and dysfunction.

CST releases tension to allow the entire body to relax and self-correct. Using gentle, light touch you are evaluated and treated to reduce pain and physical stress.

Because it is such a gentle technique, not is considered an excellent treatment option for patients of all ages, especially newborn and elderly patients who are concerned with what is seen as traditional Chiropractic treatment.

For more information or to book an appointment with Dr. Carriere please call us at 204-586-8424 or email at info@aberdeenchiropractic.com

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.

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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.

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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.

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Recovery

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.

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▶ WHAT TO DO

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.

Rehabilitation

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.

▶ WHAT TO AVOID

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.

Anterior Cruciate Ligament Sprain (ACL Sprain)

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Anterior Cruciate Ligament Sprain
Anterior cruciate ligament (ACL) sprain is a partial or complete stretch or tear of the ligament. This injury is relatively common among athletes and physical activity enthusiasts.It occurs mainly during a sudden pivot, a hyperextension movement of the knee, a jump or after a contact behind the leg. Movements that cause rapid twisting or hyperextension of the knee joint can lead to ACL injury.An audible creak may be heard at the time of injury and the knee may sometimes appear unstable.

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Structures involved

The anterior cruciate ligament is the main structure involved. The function of the ​anterior cruciate ligament is to stabilize the knee and prevent hyperextension. ACL sprains often occur in conjunction with other knee injuries such as torn m​ eniscus​, ​articular cartilage​ lesion​ o​ r ​collateral ligament​ injury.

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Signs & Symptoms that you may experience

Each person will react differently after an injury and recovery will depend on the severity of the injury. Sprained ACL can produce, but is not limited to,​ pain and swelling, often immediate, around the knee. The range of motion of the knee is often limited and the knee may be sensitive to touch.

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Recovery

Your rehabilitation plan, health profile, fitness level and nutritional status affect the recovery time. In most cases, you can expect full recovery from an ACL sprain. Typically, this injury can take a few months to fully recover.