For decades, osteoarthritis has been considered a part of aging. But not anymore. Recent research points out that older people don’t have to suffer from osteoarthritic pain. And, surprisingly, people much younger than 65 can develop osteoarthritis.

 What Is Osteoarthritis?

Osteoarthritis (OA), or degenerative joint disease, affects more than 20 million Americans and is more common in women than in men. The disease affects the cartilage—slippery tissue on the ends of bones that meet in a joint. Normally, cartilage helps bones glide over one another. In an OA patient, however, the cartilage is broken down and eventually wears away.

 As a result, instead of gliding, bones rub against each other, causing pain, swelling, and loss of motion.¹ Although the majority of patients with OA are 65 and older, recent research shows that osteoarthritis is not a by-product of aging. Family history of OA, being overweight, lack of exercise, and prior joint injuries are suggested as OA risk factors.

 How Is Osteoarthritis Diagnosed?

OA is diagnosed through a combination of clinical history, patient examination, and x-rays. Other tests, such as drawing fluid from the joint, are sometimes used.

 The signs of OA include:

• Steady or intermittent joint pain
• Joint stiffness after sitting, sleeping, or otherwise not moving for a long time
• Swelling or tenderness in the joints
• A crunching feeling or the sound of bones rubbing against each other.

If you experience any of these signs, consult your health care provider. While the diagnosis is relatively easy to make, it is often harder to establish whether or not OA causes the patient’s symptoms. That’s why the treating doctor needs to not only make the diagnosis, but also rule out other disorders and conditions that can make the symptoms worse.¹ Timely diagnosis and treatment can help manage pain, improve function, and slow the degeneration.

 Should Osteoarthritis Patients Exercise?

Exercise is one of the best forms of OA treatment— and prevention. It strengthens the muscular support around the joints and improves and maintains joint mobility and function. In addition, exercise helps control weight and improves the patient’s mood and outlook— important factors influencing the severity of the symptoms.

 If you suffer from OA, consider the following exercise tips:

• Low-impact or non-weight-bearing activities, such as walking, stationary training, and light weight training work best for OA patients.
• Use strengthening exercises if the key muscle groups that relate to the function of the joints are weakened by the degeneration.
• If you are overweight, start exercising carefully, so as not to put too much stress on the knee and ankle joints.
• Stair climbing, water aerobics, Theraband workouts, and similar exercises will help to keep the joints mobile without straining them.
• Learn to read the body’s signals and know when to stop, slow down, or rest.

How Can A Chiropractor Help?

Doctors of chiropractic, by the nature of their work, can detect the earliest degenerative changes in the joints. They see the impact of degenerative changes in the spine, as well as in the hips, knees, and other weight-bearing joints. Doctors of chiropractic are also trained to relieve the pain and improve joint function through natural therapies, such as chiropractic manipulation, trigger-point therapy, or some massage techniques.

 Doctors of chiropractic can provide exercise counseling, helping you choose exercises that are best for you. If a sore or swollen joint prevents you from exercising, talk to your doctor of chiropractic about other drug-free pain-relief options, such as applying heat or cold to the affected area. In addition, your doctor of chiropractic can help you choose proper supplements that play important roles in OA prevention and treatment.

For more information contact our office at 905-820-7746 or send an email to drremy@thechiropracticoffice.ca

Looking for a way to stay relaxed this holiday season, while improving your posture. Learn the importance of diaphragmatic breathing:

The diaphragm is the most efficient muscle of breathing. It is a large, dome-shaped muscle located at the base of the lungs. Your abdominal muscles help move the diaphragm and give you more power to empty your lungs.

With improper breathing technique, the neck and chest muscles must then assume an increased share of the work of breathing. This can leave the diaphragm weakened and flattened, causing it to work less efficiently, while increasing the stress and strain on neck and shoulder muscles. Neck pain and headaches may result overtime.

Diaphragmatic breathing is intended to help you use the diaphragm correctly while breathing to:

• Strengthen the diaphragm
• Decrease the work of breathing by slowing your breathing rate
• Decrease oxygen demand
• Use less effort and energy to breathe
• Decrease the strain on neck muscles

Diaphragmatic breathing technique

1. Lie on your back on a flat surface  or in bed, with your knees bent and your head supported. You can use a pillow under your knees  to support your legs. Place one hand on your  upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

2. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.

3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see “Pursed Lip Breathing Technique”). The hand on your upper chest must remain as still as possible.

When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down, as shown on the first page. As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair, as shown below.

To perform this exercise while sitting in a chair:

1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.

2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see “Pursed Lip Breathing Technique”). The hand on your upper chest must remain as still as possible.

Note: You may notice an increased effort will be needed to use the diaphragm correctly. At first, you’ll probably get tired while doing this exercise. But keep at it, because with continued practice, diaphragmatic breathing will become easy and automatic.

How often should I practice this exercise?

At first, practice this exercise 5-10 minutes about 3-4 times per day. Gradually increase the amount of time you spend doing this exercise, and perhaps even increase the effort of the exercise by placing a book on your abdomen.

Plantar fasciitis (also referred to as plantar heel pain syndrome, heel spur syndrome, or painful heel syndrome) is by definition, an inflammation of the plantar fascia. It is the most common cause of heel pain, accounting for 11-15% of all foot pain.  The plantar fascia is a band that runs from the heel  (calcaneus)of the foot and across the arch to the ball of the foot. This strong and tight tissue contributes to maintaining the arch of the foot and is one of the major transmitters of weight across the foot as you walk or run. Therefore, the stress placed on this tissue is tremendous. It is often the result of poor biomechanics, improper foot wear or other conditions such as Iliotibial Band Syndrome.

Symptoms

Symptoms of plantar fasciitis are typically worsened early in the morning after sleep. At that time, the arch tissue is tight and simple movements stretch the contracted tissue. This makes the first few steps out of bed very painful. Pain is usually felt at the heel of the foot or within the arch of the foot. As you begin to loosen the foot, the pain usually subsides, but often returns with prolonged standing or walking.

Risk Factors

In most cases, plantar fasciitis develops without a specific, identifiable reason. There are, however, many factors that can make you more prone to the condition:

• Tighter calf muscles that make it difficult to flex your foot and bring your toes up toward your shin
• Obesity
• Very high arch or very low arch (increased pronation)
• Repetitive impact activity (running/sports)
• New or increased activity

Treatment and Prevention

You can decrease your risk of developing plantar fasciitis by:

• Wearing customized orthotics
• Ensuring supportive footwear
• Stretching (plantar fascia and Achilles tendon especially)
• Gradually increasing training intensity

Recommended treatments include:

Stretching of the plantar fascia and Achilles tendon are important in the treatment of plantar fasciitis. The goal of this stretching program is to relieve the stress put on the plantar fascia by either the plantar fascia itself being tight or the fascia beign tightened by a tight Achllies tendon, as both the plantar fascia and Achilles tendon insert onto the calcaneus (heel bone).

• Calf (Achilles tendon) stretch – Lean forward against a wall with one knee straight and the heel on the ground. Place the other leg in front, with the knee bent. To stretch the calf muscles and the heel cord, push your hips toward the wall in a controlled fashion. Hold the position for 20seconds and relax. Repeat this exercise 20 times for each foot. A strong pull in the calf should be felt during the stretch.
• Plantar fascia stretch – This stretch is performed in the seated position. Cross your affected foot over the knee of your other leg. Grasp the toes of your painful foot and slowly pull them toward you in a controlled fashion. If it is difficult to reach your foot, wrap a towel around your big toe to help pull your toes toward you. Place your other hand along the plantar fascia. The fascia should feel like a tight band along the bottom of your foot when stretched. Hold the stretch for 15-20 seconds. Repeat it 20 times for each foot. This exercise is best done in the morning before standing or walking.

Ice can also be helpful in managing this condition. Rolling your foot over a cold water bottle or ice for 20 minutes is effective. This can be done 3 to 4 times a day.

Night splints. Most people sleep with their feet pointed down. This relaxes the plantar fascia and is one of the reasons for morning heel pain. A night splint stretches the plantar fascia while you sleep. Although it can be difficult to sleep with, a night splint is very effective and does not have to be used once the pain is gone.

Plantar fasciitis can easily become a chronic condition, if you are not experiencing any results from the above, please contact your health care provider. As a chiropractor I have access to numerous modalities, including laser therapy, Active Release Technique and physical therapy, that are effective in treating plantar fasciitis.

For more information or to book a complimentary consult please contact our office at 905-820-7746 or send me an email at drremy@thechiropracticoffice.ca

Thank you to the Economical Insurance for inviting us to their annual Core Wellness Fair. It was a great turnout. The employees were very receptive and we had a great time.

Look forward to next year!!

As summer comes to an end, it’s time to get back into your health routine, and why not encourage others to do the same.

Starting in September, refer a new patient to our office and you can win a $150.00 Best Buy Gift Card.

How to win:

It’s easy,  once you refer someone to our office and they come in for an appointment, they will fill out a ballot indicating who referred them to our office.

That ballot goes into our ballot box and the winning ticket is drawn on Friday October 7, 2011!

For more information please call our office at 905-820-7746

GOOD LUCK!!!

September Referral Contest Poster