Shockwave Therapy is a non-invasive treatment for individuals who are suffering from many joint and tendon disorders.  More commonly known as Extracorporeal Shockwave Therapy (ESWT) to health professionals, this form of treatment sends acoustic shock waves into the bone or soft tissue which basically reinjures the area on a cellular level.  As a result scar tissue that has penetrated tendons and ligaments becomes broken up. This controlled method of re-injury allows the body to regenerate bone cells and blood vessels which in turn leads to faster healing.

Shock waves are high energy sound waves that are audible. They occur when an aircraft breaks the sound barrier or during lightning strikes. For over thirty years now shock waves have been used in the medical field (for example) to disintegrate kidney stones.

Shockwave therapy treats a variety of conditions that can plague an individual. Some of these include:

• Lumbar and cervical spine regions
• Chronic muscular pain
• Shin splints
• Bursitis
• Iliotibial band friction syndrome
• Patellar tendonitis
• Hamstrings
• Heel spurs
• Plantar fasciitis
• Achilles tendonitis
• Tennis elbow
• Calcific tendinosis of the rotator cuff muscles
• Non healing ulcers
• Mortons neuroma
• Hallux rigidus

Depending on the condition and how severe it is depends on how many treatments are required. On average, most patients need about 3 to 6 treatment sessions per week. Clinical studies say that for those who were suited for this treatment there is about an 80 to 85 percent chance of the condition being greatly improved yet 95 percent experience some level of improvement. Most people with a soft tissue injury can benefit from this treatment, especially athletes

Proven Success Rates

• 91% improved for calcific tendinitis
• 77% improvement for tennis elbow
• 90% improvement for plantar fasciitis

How Safe is Shockwave Therapy?

The basic technology involved with this shockwave technology has been actively used on millions of people (mostly in Europe) for several decades.  This technology originates in Europe hence the reason for the high number of people who have benefitted from it.

There are virtually no side effects and even the mild side effects such as redness, tingling or redness is rare and short-lived.

There are many benefits from shockwave therapy. Of course it is non-invasive, basically has no side effects, accelerates healing, and coverage is available from most health insurance companies.  This is a treatment that has been fully tested and backed by a lot of scientific evidence.

Are there People Who Cannot Have this Therapy?

Shockwave therapy is not for everyone. It is typically not used on those who may have bone tumours, circulation or nerve disorders, and certain metabolic bone conditions.  Also, it is not used on women who are pregnant either.

There are some other contraindications and/or precautions to be aware of such as:

• Cortisone injections
• Blood thinning medications
• Heart or circulatory problems
• Cancer or diabetes

The best thing to do is have a consultation with a qualified health professional so you can find out if you are a candidate for shockwave therapy.

Cycling is a popular fun activity not to mention a form of transportation for many individuals. A bicycle is considered a vehicle under the Ontario Highway Traffic Act (HTA); this means a cyclist has the same rights and responsibilities to obey all traffic laws. HTA 104 states:

Every cyclist under the age of eighteen must wear an approved bicycle helmet. Parents or guardians shall not knowingly permit cyclists under sixteen to ride without a helmet. Set fine: $60.00

Although there are no helmet laws for adults there is not a doubt that wearing a helmet can ultimately save a person from incredible harm and possibly death.

A report by the Ontario coroner’s office (The Cycling Death Review) found that almost 75 percent of the 129 cyclists killed in Ontario between 2006 and 2012 were not wearing helmets. There is not a doubt that helmets save lives.

Many have argued that helmets are invasive and violate personal rights. Some have even said that when they grew up there were no helmets and “they did just fine”. Bottom line, this is a different world we live in now; more cars, more distracted drivers, and even many cyclists are distracted because they’re wearing ear buds.  The chances of an accident happening now versus many years ago have increased exponentially.  In fact, those who ride a bike without a helmet triple their chances of a fatality due to a head injury than those who wear a helmet. (The Toronto Star: Cyclists without helmets triple their chance of death by head injury. Oct. 15, 2012.)

There is not a doubt that helmets save lives, not just for children but for adults as well. They also help to prevent head injuries.

Choosing the Right Helmet

Cycling helmets come in three basic styles; multi-use, mountain and road.  A multi-use helmet is a great choice for not just cyclists but also inline skaters. (Skateboarders need a special type of helmet.)

Road helmets are preferred by those hard core cyclists because they have generous ventilation, have an aerodynamic design and they do not weigh much.

Mountain bike helmets are well-noted for the visors, ventilate well at low speeds, and there is enhanced rear-head coverage with a firm, secure fit for the rough terrain.

Hockey helmets are much different because they are designed to take several impacts. (They must be replaced if damaged and this includes loose fitting or missing liner pieces. If the helmet has undergone a severe blow then it should be replaced.)

Getting the Right Size

There is no “one size fits all” helmet that can be considered safe. A good fit is crucial. Even if a helmet is a single size it must be adjustable.

The best way to determine what size helmet is best for you is to measure your head. Wrap a flexible tape measure around the largest part of your head (this is about an inch above the eyebrows). Look for a helmet that matches your measurement.

Wear the Helmet Properly

Once you have a helmet that is the right size it will inevitably need some adjustments. When you make the adjustments the helmet should feel snug, not tight. It needs to sit level on your head (not tilted) and the front edge should not be more than one inch (width of two fingers) above your eyebrows.

When to Replace a Helmet

If there has been a crash in which the cyclist has hit their head then the helmet needs to be replaced. It is also recommended that helmets be replaced every five years. This is because the plastics on the helmet dry out and become brittle with age. After a crash in which the head was hit, the foam inside the helmet usually becomes compressed hence the reason for replacing it.

If you or someone you know has suffered a head injury and has not found relief then consider chiropractic care. Chiropractic care has made amazing advances over the years and there are many possible ways to treat symptoms from a head injury through our concussion management program.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

It doesn’t matter if you are athletic, a weekend workout buff or a person who likes to take life easy, we all can be susceptible to knee injuries if we are not careful.

Our knees are bound by an intricate system of muscles, ligaments, tendons, and cartilage and this makes them vulnerable to injury. Consider your knees as a complex hinge where the thigh bone (femur), shin bone (tibia), fibula (next to the shin bone) and kneecap all come together.

To better understand how knee problems can occur, it’s helpful to know what the purpose of everything is in the knee.

Ligaments hold your knee together – they are stabilizers. There are four ligaments.

There are two types of cartilage. The meniscus acts as a shock absorber. The other cartilage coats the surfaces of bones, enabling them to glide past one another. When this particular cartilage wears away due to a misalignment or stress, the bone-on-bone rubbing creates pain which may lead to arthritis.

Muscles that control the knee are located in front of the thigh (quadriceps) and behind it (hamstrings).

Tendons connect the knee bones to the leg muscles that move the knee joint.

A wrong step or a sideways collision can easily cause a strain or tear. Although this can happen to men, women are up to eight times more likely to experience a tear of the anterior cruciate ligament (ACL). ACL injuries are a very common knee injury among athletes. According to the American Orthopedic Society for Sports Medicine, about 150,000 ACL injuries occur in the United States every year. The Canadian Institute for Health Research says that almost 2,000 Canadians were hospitalized with ACL injuries in 2013. Those numbers do not include the tens of thousands who went to clinics and sports medicine doctors to treat their knee injuries.

How to Damage Your Knees

Ignoring knee pain will not solve anything and if anything it will worsen a condition. An occasional ache here and there is somewhat normal and not a reason to raise alarm bells. When the aches become persistent or pain starts to interfere with your ability to be comfortable then it is time to have it checked out. If you leave a minor injury and it seems to “go away” then this inevitably means at some point in the not-so-distant future you will have a re-occurring injury making things worse.

Not Following Through with Rehab

If you have been going through treatment and you decide you’re fine and stop going then this may be a window to further problems down the road. Rest and rehabilitation after a knee injury is critical to avoiding future pain or re-injury. Depending on the type of damage and treatment, recovery could last anywhere from a couple of weeks to several months. Always follow through to the end of your treatment.

Overweight

Did you know that for every pound we are overweight it puts five pounds of force on the knees? Can you imagine what being ten pounds overweight is doing to your knees? This is cause for undue stress on the knees that open several possibilities to future problems.
Being overweight increases the odds of a person getting osteoarthritis in the knee; this wears away at the knee’s cartilage. Excess weight also causes existing arthritis to worsen at a quick rate. In fact, according to the Centers for Disease Control (CDC), two out of three obese people suffer from knee osteoarthritis at some point in their life.

Overdoing Things

We are all guilty at times of overdoing things, especially when working out on a regular basis. Overdoing things can be spending too much time in the garden or running for the bus when your knee is recovering from a prior injury. Pushing yourself too hard can cause a host of problems. A sudden increase in duration or intensity of physical movement or an exercise can cause overuse injuries from repetitive strain. Kneecap pain and tendonitis are common symptoms in the knee. Always be sure to stretch before and after working out; even if you plan on a long walk after dinner.

Things to Be Aware of to Prevent Knee Injuries

Body Alignment

In some ways we are like a car, if wheel alignment is off then our tires wear. If our body is not properly aligned, muscles, joints, and ligaments take more strain than they are intended. To make sure you’re properly aligned here are some tips:

• Keep your back straight and don't slouch.
• Try to keep your knees slightly bent when standing – never lock them.
• Keep your abdominal muscles tight.
• Your head should be centered over your body. Try to position your ears over the shoulders.
• Keep your weight evenly distributed between your feet.

Correct Footwear

Shoes that cause your body weight to be unevenly distributed place extra stress on your knee joints. Flat or rigid arches, uneven leg length, and bowed legs are fairly common, and each can contribute to an awkward stride and put pressure on your knees. High-heeled shoes might add to the risk of osteoarthritis or other knee problems. Apparently there are some studies out there that claim women who wear high heels have stress across the part of the knee where osteoarthritis usually develops.

Last but Not Least, Exercise Regularly

Straight leg exercises are easy and can be done at your desk or while watching television. Sit with both feet on the floor. Raise one leg up and slowly raise your foot up until your leg is almost straight, then slowly lower. Do this five times for each leg to start with then increase as you feel comfortable. Hamstring curls are real easy. Stand straight with both knees slightly bent and hold a chair. Slowly raise one leg up backwards and slowly return to the foot to the ground. Do this five times for each leg in the beginning and work up to as many as you are able. Calf raises are basically standing tippy toed. Stand with your feet shoulder width apart and slowly lift up onto your toes then lower, repeat this as many times as you feel comfortable doing.

If you are experiencing persistent knee aches or pain its best not to take chances. Call Chiro-Med Rehab Centre.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to ensure the stretches and exercises will benefit the health of your spine and extremities. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Carpal tunnel syndrome refers to compression of the median nerve at the wrist, resulting in weakness, pain and possibly numbness of the hand and wrist. The median nerve controls sensation in the palm of the hand (thumb and fingers, excluding the pinky or little finger).

Treatment of carpal tunnel syndrome (CTS) is very important, since long-term carpal tunnel syndrome can lead to permanent nerve damage, constant numbness and atrophy of muscles related to the carpal tunnel.

Causes Of Carpal Tunnel Syndrome

Often times the specific cause of carpal tunnel syndrome (CTS) is undetermined. However, it is known that CTS is associated with the following:

• An abnormally small carpal tunnel
• Repetitive, work related stress
• A wrist injury that results in swelling (e.g. wrist sprain or fracture)
• An overactive pituitary gland
• Arthritis (rheumatoid)
• Fluid retention during pregnancy
• Menopause
• Cysts/tumors that form in the tunnel

Symptoms Of Carpal Tunnel Syndrome

Symptoms of CTS usually start gradually, and become more severe as the problem worsens.

The following symptoms are listed from initial to later stages:

• Tingling, itching and even a burning sensation in the thumb and fingers
• Numbness in the palm of the hand
• A feeling of tightness or swelling
• Pain in the hand or wrist
• Loss of strength when gripping some object
• Inability to distinguish between cold and hot objects
• As the condition worsens atrophy of the thenar muscles may occur

Please note that it is common for these symptoms to first occur at night only, since many people sleep with their wrists in a flexed position. As the condition progresses some or all of the symptoms will occur throughout the day as well.

Treatment Of Carpal Tunnel Syndrome

There are two types of treatments for CTS: surgical and non-surgical. It is very important to diagnose CTS as early as possible in order to avoid surgical treatment.

Non-surgical treatment consists of:

• Resting and immobilizing the affected hand via splints or braces
• Avoiding activity that stresses the hand and wrist
• Physiotherapy
• Massage therapy
• Non-steroidal, anti-inflammatory drugs to ease pain and swelling
• Injection of corticosteroids into the wrist (can also be taken orally) to relieve pressure on the
  median nerve

Surgery is often recommended if symptoms have been present for 6 months.

There are two types of surgery used to treat carpal tunnel syndrome:

1. Traditional "open release" surgery, which involves an incision in the wrist followed by severing
   of the carpal ligament (this increases the size of the carpal tunnel)
2. Endoscopic surgery, which involves inserting a tiny camera into the wrist/palm and results in a
   faster recovery time, less post-operative discomfort and a smaller degree of scarring.

It is very important to catch carpal tunnel syndrome early on. Unfortunately CTS can be difficult to diagnose, and symptoms can also be caused by things other than carpal tunnel syndrome.

Chiro-Med Rehab Centre located in Richmond Hill has the necessary expertise and knowledge to help you recover from carpal tunnel syndrome. As professionals we can recommend the type of treatment needed and effectively implement that treatment, getting you on the road to recovery as quick as possible!

Winter weather can bring potentially serious injuries if we are not careful. We should always be aware of our surroundings no matter the weather, but in winter it is more important to be aware and take precautions. Needless to say, avoiding winter injuries can save you from lost time at work or from recreational pleasures.

Slip-and-Fall Injuries

Winter can be a beautiful time of year but it presents challenges, especially for those over 40 years of age. Most individuals reach their peak bone mass between the ages of 25 and 30. By the time we reach 40, many of us slowly begin to lose bone mass; weakened bones are in danger of breaking if a fall occurs.

Fresh air and spectacular snowscapes can make it tempting for many to enjoy a winter walk. For many individuals walk their dog once or twice a day, regardless of conditions, because it is not an option. Freezing temperatures and hidden icy patches present hazards. Hip fractures, head injuries, and wrist fractures often occur during winter storms. When trying to force the body to stop from an imminent fall, smaller injuries can occur such as bruising, sprained ankles, and pulled muscles.

Across Ontario, every day, dozens of people visit an emergency department for injuries from a fall involving ice and snow, especially older adults.

Tips to Avoid Falls:

• Do not be in a rush; take slower and shorter steps.
• Be sure you are wearing proper winter footwear with excellent quality rubber tread for traction.
• Always be aware of the conditions of what you are walking on, even ice can form on fields.
• Be especially careful walking on the side of the road during and after a storm. Sidewalks covered with plowed snow, and if conditions include poor visibility, can potentially create an accident scenario in which you get hit. If moving vehicles are close by and you are walking on a slippery surface then stop. This will eliminate the potential of you falling into harms way.

Snow Shoveling

Shoveling snow poses another serious injury risk throughout the winter season. Soft tissue injuries of ligaments and muscles, especially in the lower back, are common from the heavy lifting, bending and twisting.

Those with heart trouble know that the mere act of walking in heavy snow can put a significant strain on the heart, let alone shoveling it. In fact, those over the age of 55 are four times more likely to experience a heart problem while snow shoveling.

Do not think that a snow blower is the answer to snow shoveling safely. Snow blower injuries are more common than many realize because people reach in to un-jam snow blowers resulting in the loss of fingers and in some cases, a hand. Always turn the machine off and use a broom handle or another tool to clear a stuck snow blower.

As for snow shoveling, lessen your chances of getting hurt while shoveling snow. Be sure to:

• Pace yourself and if need be take frequent breaks.
• Wear proper winter boots.
• Push snow as opposed to lifting. Avoid twisting and tossing snow over the shoulders.
• Listen to your body and stop if you get short of breath, start sweating profusely, or experience chest pain.

There is more information on our website: Snow Shoveling Safely; be sure to give it a read.

Be Aware of Your Surroundings

It happens, someone is standing at a corner waiting to cross the street, a car hits a patch of ice causing it to swerve into the innocent bystander. Don`t be that person. When walking outside, even waiting at a bus stop, always be aware of your surroundings. Those who keep their head down, and are wearing ear buds focusing on their cell phone will have a greater chance at being that person who gets hit as opposed to the person who is paying attention and can jump to safety.

Frost Bite and Hypothermia

Hypothermia is defined as a core body temperature less than 35 degrees C and results from prolonged exposure to cold environment, drugs, and underlying pathological conditions. In Canada, there are 8,000 deaths a year due to hypothermia. In fact, cold temperatures kill about 20 times as many people worldwide as hot temperatures do. This was an issue addressed by CBC in a May 2015 article titled: Cold deemed deadlier than heat when it comes to weather deaths.

Frostbite is an injury caused by freezing of the skin and underlying tissues. It is most common on the fingers, toes, nose, ears, cheeks and chin. Skin that is exposed in cold, windy weather is most vulnerable; however, it can occur on parts of our body that is covered, but not sufficiently.

Generally, when you start shivering, it’s your body telling you it’s time to seek warmth. Being proactive by dressing in warm, dry layers, and wearing a hat and gloves is advisable.

If you are driving, always keep extra warm clothes in your vehicle. If you wear shoes, be sure to have boots in the car. Accidents happen and you could literally be left out in the cold for a long period of time. If you are not prepared then you may end up with more troubles than just the accident itself.

CHIRO-MED REHAB CENTRE: REMINDERS

While shoveling, in the event you start to feel heaviness or discomfort in the arms, neck or chest areas, stop shoveling immediately. If it does not subside right away, call 911. Other signs of heart attack to be aware of include a prolonged shortness of breath, dizziness, faintness, excessive sweating, or if you begin to vomit.

Do not work yourself to the point of exhaustion because this contributes to injury, hypothermia and to possible frostbite.

Should you sustain any soft tissue injury while shoveling – stop shoveling right away! If you cannot move or are in serious pain, call 911. If the injury isn’t as severe, then see a health professional as soon as possible. Should there be any inflammation, apply ice right away.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has a proven record of commitment providing quality health care services in the Greater Toronto Area. Chiro-Med Rehab Centre has qualified professionals who can provide chiropractic and physiotherapy to help with winter injuries. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

You may have specific ailments that you are concerned about, or perhaps you are simply concerned about overall wellness. No matter what your reason for visiting a Richmond Hill chiropractor, acupuncturist or massage therapist, there is a treatment that will leave you feeling relieved and refreshed, and possibly years younger. Part of achieving optimal health involves taking responsibility for your body’s specific needs and taking steps to correct any imbalances that may occur. When stress, injury or overexertion causes pain and illness, why suffer needlessly? You can visit a Richmond Hill professional therapist to relieve your pain and stress as well as help detoxify the body to combat serious illnesses.

A Richmond Hill chiropractor can correct spinal alignment to relieve the back pain that often results from poor posture or repeating the same type of motions over and over again. Many jobs require us to stand, sit or repeat the same actions continuously for eight hours or more. Our bodies are not designed for such abuse and eventually pain will develop. Regular visits to your chiropractor can relieve such pain and can also help for a myriad of other health issues including digestive problems, headaches and neurological disorders.

A Richmond Hill acupuncture specialist can target any area of the body to provide relief from pain and disease. Acupuncture has proven to be effective for weight loss and helping people to quit smoking. It can improve digestive function and brain function, improving moods and helping the body to detoxify itself.

Richmond Hill massage therapy can provide relief from pain and tension in every part of your body. It improves blood circulation and helps to eliminate toxins from the body and will leave you with extra energy and a feeling of well-being. Visit Richmond Hill for natural therapies today!

Optimum joint mobility is the result of supple, healthy joint tissue and joint elasticity. Collagen is a vital component of tissue, bones and cartilage required for healthy joints. Research suggests that boosting collagen intake can contribute to joint health, but can it actually repair? There is no shortage of articles on the Internet that make claims one way or the other, but rarely do they mention what types of collagen there are and what their specific functions are. Yes, collagen can assist in joint repair; but knowing what specific collagen, how it is produced, and other therapies you must do is the key in achieving results.

What is Collagen?

Collagen is the fundamental structural protein that forms connective tissue; it is a vital component of the joints, bones, muscles, tendons and skin. Essential to the formation of connective tissue, it is the highest source of protein found in the body. Collagen contains specific vital amino acids including arginine, proline, glycine and hydroxproline.

The human anatomy contains and utilises over 20 variants of collagen amino acids, however there are three main types of collagen that comprise 80 to 90% of the body.

Different Types of Collagen Explained

First, all three types of collagen decrease with age. The knees generally take the brunt of this loss earlier in life in those who are regularly engaged in vigorous physical active and are not keeping up with the levels of collagen regeneration required for recovery.

There are actually 28 different types of collagen with three being the main types. These three types of collagen are simply named I, II, and III. Collagen type II is the most significant for joint health. Of the three, collagen type II is believed to be most effective in targeting and enhancing joint cell health.

Collagen Type I

This collagen is in our skin, artery walls, bones, tendons and in scar tissue. Type I is the most abundantly found in the body. It is a fibrillar type collagen, and inevitably has been the best investigated collagen.

Collagen Type II

This collagen is found in our cartilage and respiratory tubes. Type II is a fibrillar collagen, and the main component of cartilage. This collagen constitutes 95% of the collagens and approximately 60% of dry weight. Mutations in type II collagen result in several types of chondrodysplasia, leading to premature osteoarthritis.

Collagen Type III

This collagen is predominantly found in blood vessels. Type III collagen is a fibrillar collagen which is secreted by fibroblasts and other mesenchymal cell types. This makes it a huge factor in various inflammation-associated pathologies such as viral and non-viral liver diseases, kidney fibrosis, lung injury, and vascular disorders.

In order for collagen to help repair joints Type II is the collagen people need to have the most of in order to attain any level of relief. Having supplements will help but the body also needs to be able to produce collagen as well. Eating foods high in lysine and arginine will help collagen production. Getting both of these amino acids from food is important.

Collagen and Vegetarian Diets

A vegetarian diet is known to prevent some diseases but it may influence the balance of carbohydrate and fat metabolism as well as collagen synthesis. Research published at Karger Journals in Switzerland, (Vegetarian diet affects genes of oxidative metabolism and collagen synthesis), indicates that there is reduced collagen synthesis in vegetarians, and this could also play a role in the aging process.

However, all is not lost for those adhering to a vegetarian diet. There are some foods that can help but seeking the advice from a qualified health practitioner is strongly advised.

Without Vitamin C There Is No Collagen

Vitamin C intake is critical to collagen production. There is a plethora of research that indicates many people are not getting enough vitamin C to maintain proper health; further to that, it has been argued that the recommended daily values fall short of what we really need.

Vitamin C deficiency, although uncommon in North America, results in our bones being unable to properly manufacture collagen and its connective tissues. The body literally deteriorates as collagen is broken down and not replaced. This results in joints wearing down as tendons weaken.

Denatured vs Undenatured Collagen

Denatured collagen is hydrolyzed. Most of the type II collagen that is derived from the sternum of chickens is denatured or hydrolyzed. This means that high heat and possibly even chemicals have been used to process it. These processes fundamentally alter the molecular structure of the protein, rendering the collagen ineffective as an immunomodulator. There seems to be no peer-reviewed scientific studies showing that denatured type II collagen provides joint health benefits.

Undenatured type II collagen is produced using little or no heat and processing is bare minimum. The processing required is just enough to concentrate the collagen and make it soluble. This type of collagen supplement is the only form that the body can use effectively.

Collagen Helps to Repair Joints

Collagen can help repair joints but under the proper conditions. Not only are foods rich in vitamin C needed (possibly supplementation as well), but also foods high in lysine and arginine ( i.e., fish, chicken, beef, lamb, milk, cheese, beans, and mung bean sprouts). Avoiding foods that cause inflammation is really important and this means reducing or eliminating gluten and anything that contains processed sugar. In addition to diet, exercise is important, but knowing what exercises can be done safely should be approved by a qualified health professional.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has a proven record of commitment providing quality health care services in the Greater Toronto Area. Chiro-Med Rehab Centre has qualified professionals who can help you develop a personalized plan to ensure your joint health is as good as it possible can be. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Resources:
https://www.sciencedirect.com/science/article/pii/B9780128098479000015
https://www.omicsonline.org/open-access/efficacy-of-oral-collagen-in-joint-pain--osteoarthritis-and-rheumatoid-arthritis-2167-7921-1000233.php?aid=87350
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/collagen-type-iii-alpha-1
https://www.ncbi.nlm.nih.gov/pubmed/18772587

It’s no surprise that far too many of us are spending an inordinate amount of time sitting. We sit as we drive to work, sit at a desk, sit in front of our television, and we sit in front of our computers at home. If you add it all up it really is alarming just how many hours we spend sitting every day. There is a serious problem nowadays with our health because of sitting too much.

The more a person sits all day their risk of dying from all causes, especially cardiovascular diseases dramatically increases. Even if you work out, go for walks, or a swim on a daily basis, if you spend large swathes of the day sitting then you are elevating your risk of death from many diseases. Also keep in mind that sitting increases blood pressure in most people.

Let’s look at this another way – sitting for the bulk of your waking hours is not healthy for your back. There is an increased awareness that ergonomic chairs can help, which yes, can be good; however the bottom line it does not negate the fact that countless hours every day are spent sitting.

If you sit at a desk all day then there are some things you can do to help alleviate the ill-effects.

Move When You Can

Sitting on a stability ball really helps so long as you can stay focused. If you are reading then twist, move your legs up and down, swing your arms in circles or in any movement, twist your head back and forth, or move in any way imaginable that allows you to still focus on the task at hand.

Sit Upright

We know that sitting upright promotes great posture but as you sit upright lean forward and slowly move back; heck you can even move side-to-side somewhat. Hold in the stomach and be sure to be doing some deep breathing.

Stretching

Sitting is a flex posture so stretching is essential every half hour or so to help you feel better. Stretch out your arms, legs and be sure to stand up every so often and stretch. This is vital for infusing oxygen into the blood stream that helps us get through the day.

Standing Desks

Solutions to sitting all day do not include going to the gym or going out for a walk. There is evidence to suggest that the negative effects can’t be countered by a short period of time of strenuous exercise. The answer is to incorporate standing, pacing and other activities into your day.

Now here is a solution that many thought that only eccentrics used – a standing desk. These are gaining in popularity and for good reasons. Some studies have found that the overall mood of a person using a standing desk is better than those who sit. There is even evidence that some people actually lose weight when they use a standing desk.

Naturally this is not a desk for everyone. Those who are not certain if they can stand all day can find relief by having a bar stool-type chair to sit upon when they need to rest. Good standing desks have an elevated foot piece so one foot can be supported off the ground at a time.

Using a gel mat to stand on is really important because too much of a good thing can be a bad thing too and spending several hours on your feet can have bad effects – especially if standing on a hard surface. Keeping your posture straight is just as important standing as it is sitting and moving around a little and stretching is also a must.

Before investing in a standing desk try it out at home first by creating a standing desk out of various items in the home such as strong boxes. Standing desks are not for everyone. When creating a standing desk or purchasing one, keep in mind there are some measurements that you should adhere to. The monitor needs to be at eye level. Viewing distance should be 10 to 30 inches, wrists need to be straight and the elbow angle needs to be at 90 degrees and close to the body.

Standing allows for more movement possibilities such as squats and toe touching.

No matter what desk is for you the most important thing of all is to be sure you are moving as frequently as you can all day. Instead of sending an email to your colleague in the cubicle down the aisle – go deliver the message in person; take stairs not elevators; park a good distance from the front door and walk; these are some suggestions to help you to move as much as you can in the day.

If you want to research more about sitting and standing desks Smithsonian has a great article about this topic. Or you can give us call and one of our qualified health professionals can speak with you to help you determine if a standing desk is a good choice for you.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help evaluate if a standing desk is right for you. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-0419 for more information.