Choosing the Right Running Shoe

Overpronator

Characteristics: Feet roll in, low arches, knees move towards each other in the middle when bending. You quickly break down midsoles. Foot strikes on the outside of the heel and rolls inward (pronates) excessively.
Injuries:

• Knee pain, IT band, Plantar Fasciitis

Best Shoe:

• Motion-control or strong Stability shoes with firm midsoles, a wide landing base, and control features like a strong, rigid heel counter to keep the heel secure and reduce the degree of pronation as well as a posting on the medial side for added motion control.

Supinator

Characteristics: Feet roll to outside, arches are high and/or rigid which usually do not pronate enough, knees stay neutral or move outwards through foot strike. Shoe wears along the outside of the sole.
Injuries:

• Stress fractures, knee and or shin pain

Best Shoe:

• Neutral/Cushioning shoes with no pronation control or extra stability feature

Normal Pronator

Characteristics: Feet roll in, low arches, knees move towards each in the middle when bending. You quickly break down midsoles. Foot strikes on the outside of the heel and rolls inward (pronates) excessively.

Injuries:

• Stress fractures, knee and or shin pain

Best Shoe:

• Stability shoes with moderate control features such as moderate pronation control, moderate heel counters, and a two-density midsole. These provide extra cushioning and some degree of stability.

Dr. Marlee Lameris. www.family1stchiro.ca. 142 Erickson Drive. Red Deer Alberta. 403.347.3261. Book with Dr. Marlee Lameris today.

What is craniosacral therapy?

How does CranioSacral Therapy work?
CranioSacral Therapy works by helping the body’s natural healing mechanisms dissipate the negative effects of stress on the central nervous system. This is accomplished by utilizing a physiological body system called the craniosacral system, which maintains the environment in which the central nervous system functions.  The craniosacral system consists of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord, extending from the cranium (head) down to the tailbone area (or sacrum). The role of this system in the development and performance of the brain and spinal cord is so vital that an imbalance or dysfunction in it can cause sensory, motor and/or neurological disabilities. For example, if the bite (or jaw) is out of balance, the whole head is out of balance, and often the whole body.

How can something so gentle be so powerful?
The craniosacral system has a rhythm that can be felt throughout the body, just like the pulse. I use a very light touch to monitor this rhythm from head to feet to pinpoint the source of an obstruction or stress. I can then encourage the natural movement of the fluid and soft tissues to help the body self-correct. This simple action is often all it takes to remove a restriction. Sometimes, like peeling layers of an onion, once some restrictions have released and balanced, others may show themselves and need attention.
To Book an appointment with Jeannette Raskin, just give us a call at 403-347-3261. Family First Chiropractic. Red Deer 142 Erickson Dr. www.family1stchiropractic.ca

Laziness

Sitting- This Generation’s Smoking

We’ve been told for years that smoking kills. We have seen the warnings on cigarette packages, on public service announcements and listened to countless experts tell us the health risks involved with smoking. We know it’s unhealthy. We also know that over-indulgence in fatty foods and drinking alcohol are also unhealthy.

However, many people don’t consider inactivity to be of the same caliber. Since it involves not doing something as opposed to actively making an unhealthy choice, it gets minimized in the grand scheme. This is dangerous thinking.

Studies have shown that the tendency of people to be inactive has drastic health consequences. Heart disease, obesity, and diabetes are just a few of the diseases correlated to inactivity. With the rise in popularity of video games, television and computers, sitting has become the new norm. People spend hours at work in front of a computer screen, sit in their cars through their daily commute and then come home and sit in front of the television for the whole night. Routine and exhaustion turn this habitual lifestyle into a vicious cycle that creates unhealthy living habits.

There needs to be a surge back into activity. Motion is crucial for the body to perform. Setting a goal of being physically active everyday is something that every person should strive towards.

Taking micro breaks at work in order to get out of a sustained posture is important. Whether that means simply getting up and doing a lap around the office, or actually getting out of the building and walking outside during lunch break, breaking up the day with some form of activity is good for the whole body. Many people do not have the luxury of changing their commute to work, but going for daily walks or workouts at home is an easy way to start being active.

Sitting puts a large strain on the spinal joints and can eventually lead to pain or dysfunction. Activity helps both mental health and physical health, which can help to combat pain and stiffness.

Ensuring your work station is ergonomically friendly can also prevent some of the strain on joints. Simple adjustments to raise the monitor level to eye level and keeping shoulders and elbows in a neutral 90 degree configuration can help alleviate some of the postural stresses involved with sitting.

Try and make a healthy decision today. Get up!

Dr. Marlee Lameris. Book an appointment with Dr. Marlee today. 142 Erickson Drive, Red Deer. 403.347.3261 (fam1). www.family1stchiro.ca.

 

Children and Healthy Spines

Children and Chiropractic care
By: Dr. Joelle Johnson
 

Acute Conditions

Acute conditions may result from birth trauma, sports mishaps and accidental injury. Chiropractic care benefits children by correcting the spinal alignment to improve their overall health. When vertebral joints are misaligned during birth or from a blow or fall, muscle tissue and nerves may also be affected. Spinal adjustment frees joints, restores motion and relieves nerve pressure, which may be the cause of additional ailments. Parents report successful treatment of children's health issues such as acute earache, upper respiratory infection, muscle pain, neck pain and accident trauma. Spinal manipulation for children as young as newborn babies is an alternative treatment for the discomfort of colic and other digestive disorders as well.
 

Chronic Conditions

Parents surveyed by the ICPA (International Chiropractic Pediatric Association) reported behavioral improvement for kids who saw a chiropractor, as well as improved sleep and stronger immune systems. Although scientific evidence in these areas is still inconclusive, the growing number of those seeking children's health care from chiropractors (up 8.5% since 1991, according to the American Chiropractic Association) is a positive endorsement of its benefits. Chiropractic America reports that natural, drug-free chiropractic care is sometimes more effective than traditional medical approaches for chronic earache, scoliosis and neck pain. Headaches and sleep disorders of nonspecific causes respond well to spinal adjustments, which affect and repair interrupted neural pathways. Asthma and allergy symptoms and patterns of attention-deficit hyperactivity disorder (ADHD) may also be treatable with chiropractic.
 

Prevention

Success in these areas has implications for chiropractic care's preventive capacity. Periodic ongoing adjustments at a young age may help stave off the above ailments before they begin. Proper spinal alignment now may delay or prevent degenerative bone or joint disease, such as osteoporosis and osteoarthritis. In addition to maintaining children's health, regular visits to the chiropractor also instill the value of proactive health care in kids. They'll be more likely to monitor and manage their health as they grow up and less likely to be afraid or in denial of any health problems. Encouraging good lifelong health habits is one of chiropractic's best benefits for kids.
 

Dr. Joelle Johnson. To book an appointment with one of our chiropractors, call us at 403-347-3261. Family First Chiropractic, 142 Erickson Drive, Red Deer. www.family1stchiro.ca.

Backpacks and Purses

Backpacks and Purses- How heavy is too heavy?

In the developed world at least 90% of children use backpacks. Backpacks are an inevitable part of a student’s life. However, the amount of weight in the backpack is controllable.

The recommended weight limit for the backpack is 10-15% of the child’s body weight. This means that a child of 75lbs should only be carrying 7.5-11lbs. It has been found in studies that some children are carrying 50% of their body weight on their backs.

It is critical that the backpack be worn on both shoulders. If the weight is not evenly distributed across both shoulders, then the backpack becomes more detrimental than helpful.

It has been found that injuries and backpack use have been correlated as an overuse syndrome. Since children have yet to completely develop, proper backpack use should be emphasized during this period so that injury does not become long-term.

A correlation has been found between backpack use and back pain in children between the ages of 9-18. It has been found that fatigue is a predictor of back pain rather than weight. However, the more weight you have, then the higher your chances of having back pain.

A study has been done that has found that if the weight of the backpack exceeds 20% of the child’s body weight, blood pressure increases significantly. Also, this biomechanical shift in weight also alters lung mechanics and breathing becomes more difficult when the weight exceeds 20%.

The heavy backpack also causes postural changes, putting strain on the low back and the neck particularly, which can not only cause pain but can also alter posture.

Although backpacks are a necessary part of a student’s life, it is incredibly important for the child’s health and growth to keep the weight low. Also, ensuring the proper packing and wearing of the backpack is also crucial.

Pack it Light, Wear it Right!

 

Resources

Blog By: Dr. Marlee Lameris. Book today with Dr. Marlee at Family First Chiropractic located on 142 Erickson Drive. 403.347.3261. www.family1stchiro.ca.

 

1. The Association of Backpack Use and Back Pain in Adolescents. 2003. Spine 28(9):922-930.

Text Neck

Overuse of Smartphone’s can cause slipped discs

By: Dr. Stephen Kelly

With smartphone’s gaining popularity among South Koreans since 2010, an escalating number of youngsters, mostly in their twenties, are beginning to suffer the consequences.

According to the Korean National Health Insurance Corporation, the number of patients with cervical disc herniation (or slipped disc) has increased from 573,912 in 2007 to 784,121 in 2011. Out of 100,000 patients, 7.6 percent of them are in their twenties.

Most people look down when using their mobile devices. This posture adds a strain to the neck and causes cervical disc herniation. Whilst a human head weighs approximately 10 pounds (4.5kg), staring at a phone with your head tilted forward will feel more akin to a 20-30 pound (9kg to 13.6kg) load. A significant problem for the discs in your neck!

This study was done in Korea but this is a nearly worldwide problem. Chiropractic intervention can help “text neck” by realigning vertebrae and proving proper stretching/ rehabilitation exercises.

Cervical disc herniation isn't the only problem exacerbated by over use of Smartphone’s. Youngsters also spend less time exercising which has resulted in an increase in obesity and diabetes.

If you are one of those who like to spend hours chatting or gaming on your smartphone, this latest report from Korea should motivate you to take some time to rest in between and do some light neck stretches. After all, a slipped disc is no joking matter as it requires frequent medical, chiropractic and/or physical therapy. In some cases, it may even require surgical attention.

If you or a loved one frequently uses a smartphone, get checked by a chiropractor. It can help prevent/ relieve neck pain, headaches and potentially prevent a disc herniation.

Dr. Stephen Kelly.www.family1stchiropractic.ca.  Family First Chiropractic. 403-347-3261.  142 Erickson Drive. Red Deer, Alberta

 

Acute and Chronic Cycling Injuries

Cycling and Injuries

There are two main types of injuries associated with cycling; acute injuries and chronic injuries.

            1. Acute injuries usually involve collisions with vehicles or objects.

            2. Chronic injuries, which are also known as overuse injuries, are often caused due to repetitive strain during movements that occur continually during the cycle.

 The most common sites of injuries involve the neck, knee, groin, hand and low back.

            a. Neck- Chronic neck pain in cyclists are thought to occur due to constant hyperextension of the neck in order to keep the head upright. Conditions that could enhance this problem could be heavy helmets, weak back muscles or low handlebars.

            b. Knee- Chronic knee pain is often felt in the front and the outside of the knee. Knee pain in the front is often due to the repetitive bending of the knee during the ride and the pain on the outside of the knee is either due to weakness in the hip musculature or incorrect saddle height.

            c. Groin- Chronic groin pain is due mostly to prolonged sitting on a poorly fitting saddle. Compression of nerves or other vital structures in the groin region can lead to pain and injuries.

            d. Hand- Chronic hand pain can present with numbness, tingling or weakness and is often due to compression on the handlebars. This sustained pressure and vibration can lead to hand problems.

            e. Low back- Chronic low back pain is usually due to constant bending forward and core weakness. Conditions that could amplify this problem include improper saddle height and a weak core.

Since the majority of these issues involve both biomechanical and structural issues, it is important to address both the physical setup of the bicycle as well as the dynamics of the rider. Also, a rehabilitation program can be implemented which can help alleviate a lot of these problems.

By: Dr. Marlee Lameris. 142 Erickson Drive. 403.347.3261. www.family1stchiro.ca

Resources

1. Asplung, C. Knee pain and bicycling. 2004. The Physician and Sports Medicine 32(4).

Hip Flexors

Guy Lacoursiere RMT

If you have tight hip flexors, you can expect to have problems with your hip joints and lower back.

Your hip flexors are a group of muscles that enable you to bring your knee up towards your trunk. Though several muscles contribute to this action, the two primary players are your iliacus and psoas major, which come together to form the extremely strong ilipsoas tendon, which attaches your hip flexor muscles to your thigh bone.

Tight hip flexors are all too common in today's society with a lot of us spending several hours a day sitting on our bottoms. Without regular stretching and activity, sitting for long periods on a chair or couch can lead to shortening of your hip flexors.

There is rarely a person I work with that does not have tight hip flexors. The best thing that I can recommend is to stretch them daily and come in for a massage from time to time.

 

To book an appointment with Guy Lacoursiere RMT, call us at 403-347-3261. Family First Chiropractic. 142 Erickson Drive, Red Deer. www.family1stchiro.ca