News
May 3, 2019
Blog Post: 'What is the Core'
Maybe the most common question we get in the office: 'How can I strengthen my core, and have abs?' Hut do most individuals actually understand what 'the core' really is? Do they understand how to train it properly, and why it plays a pivitol role in physical health?
Most people's idea of the core comes from gym class: doing 30 sit-ups in a row, holding a plank as long as possible. But as you can guess it's more complicated than this. From a functional standpoint your core is much more than your six-pack. It essentially includes any muscle that moves and stabilizes the trunk. This includes what has been described as the core 'engines' which include:
Quite simply this entire area of the body serves as the center of your kinetic chain universe. It's the foundation and the 'engine' of all limb movement. If you have great control of this anatomical powerhouse it has awesome consequences from MLB pitcher, to grandpa:
The key term we use is 'Control'. From the shoulder to torso to hips, we want that nice combination of 'strength and flexibility'. Being able to co-ordinate these components into one fluid act is the true 'CORE.' It allows the transfer of kinetic energy from one part of the body to the other.
Blog Post: 'What is the Core'
Maybe the most common question we get in the office: 'How can I strengthen my core, and have abs?' Hut do most individuals actually understand what 'the core' really is? Do they understand how to train it properly, and why it plays a pivitol role in physical health?
Most people's idea of the core comes from gym class: doing 30 sit-ups in a row, holding a plank as long as possible. But as you can guess it's more complicated than this. From a functional standpoint your core is much more than your six-pack. It essentially includes any muscle that moves and stabilizes the trunk. This includes what has been described as the core 'engines' which include:
- The abdominal corset muscles
- The hip complex
- The shoulder complex
Quite simply this entire area of the body serves as the center of your kinetic chain universe. It's the foundation and the 'engine' of all limb movement. If you have great control of this anatomical powerhouse it has awesome consequences from MLB pitcher, to grandpa:
- Reduced injury risk to the low back, arm and leg
- Increased strength transfer in activities
- Greater athletic performance and efficiency
The key term we use is 'Control'. From the shoulder to torso to hips, we want that nice combination of 'strength and flexibility'. Being able to co-ordinate these components into one fluid act is the true 'CORE.' It allows the transfer of kinetic energy from one part of the body to the other.
Aug 15, 2016
5 Myths About Low Back Pain
Myth #1: ‘The pain is so bad, I need to head straight to the emergency room.’ Evidence shows that the majority of low back pain occurrences can be managed without an emergency room visit. If you have back pain along with loss of sensation of the ‘saddle area’ of the pelvis, an ER visit is warranted. Otherwise your best first step is to find a musculoskeletal expert such as a chiropractor to diagnose the back pain. If the cause is serious enough for an ER visit, a chiropractor will send you there.
Myth #2: ‘If there is this much pain, there must be a lot of damage to my back.’ Pain is simply a sensation that acts as an alarm bell for your brain. It’s important to know that intense pain does not necessarily mean significant damage. A chiropractor can help you figure out what the pain is related to, and what to do about it.
Myth #3: ‘I need an X-Ray or MRI immediately to figure out the cause of my back pain.’ Most causes of acute low back pain will not show up on advanced imaging. A health care provider is trained to know when you need advanced imaging. They have a series of other tests that can help you determine a diagnosis accurately without imaging.
Myth #4: ‘My back pain is gone, I don’t need my exercises anymore.’ Once pain stops, many people stop doing the things that got rid of the pain in the first place. It is very important to make exercise and low back care a regular part of your routine.
Myth #5: ‘I just need to stretch my low back.’ Before stretching your low back while in acute pain, get checked my an expert to make sure if stretching is the right plan of action. Depending on the cause of pain, certain stretches can make things worse. For example with a lumbar disc herniation, stretches that flex the spine can make the condition worse. A chiropractor can help tell you the root cause of the pain, and which exercises are most helpful.
*For more information if you are experiencing low back pain, consult one of our health care professionals
5 Myths About Low Back Pain
Myth #1: ‘The pain is so bad, I need to head straight to the emergency room.’ Evidence shows that the majority of low back pain occurrences can be managed without an emergency room visit. If you have back pain along with loss of sensation of the ‘saddle area’ of the pelvis, an ER visit is warranted. Otherwise your best first step is to find a musculoskeletal expert such as a chiropractor to diagnose the back pain. If the cause is serious enough for an ER visit, a chiropractor will send you there.
Myth #2: ‘If there is this much pain, there must be a lot of damage to my back.’ Pain is simply a sensation that acts as an alarm bell for your brain. It’s important to know that intense pain does not necessarily mean significant damage. A chiropractor can help you figure out what the pain is related to, and what to do about it.
Myth #3: ‘I need an X-Ray or MRI immediately to figure out the cause of my back pain.’ Most causes of acute low back pain will not show up on advanced imaging. A health care provider is trained to know when you need advanced imaging. They have a series of other tests that can help you determine a diagnosis accurately without imaging.
Myth #4: ‘My back pain is gone, I don’t need my exercises anymore.’ Once pain stops, many people stop doing the things that got rid of the pain in the first place. It is very important to make exercise and low back care a regular part of your routine.
Myth #5: ‘I just need to stretch my low back.’ Before stretching your low back while in acute pain, get checked my an expert to make sure if stretching is the right plan of action. Depending on the cause of pain, certain stretches can make things worse. For example with a lumbar disc herniation, stretches that flex the spine can make the condition worse. A chiropractor can help tell you the root cause of the pain, and which exercises are most helpful.
*For more information if you are experiencing low back pain, consult one of our health care professionals
May 16, 2016
Luggage Tips
Planning on ‘The Big Trip’ this summer? It is important to choose, pack and lift your luggage correctly, in order to avoid muscle and joint pain. Over-packed and poorly-designed luggage are common causes of neck, shoulder and back pain. Follow these tips to take the pain out of your vacation.
Choosing Luggage
Packing Luggage
Lifting Luggage
Luggage Tips
Planning on ‘The Big Trip’ this summer? It is important to choose, pack and lift your luggage correctly, in order to avoid muscle and joint pain. Over-packed and poorly-designed luggage are common causes of neck, shoulder and back pain. Follow these tips to take the pain out of your vacation.
Choosing Luggage
- Look for sturdy, light-weight, and high-quality luggage
- Choose a bag with wheels and handle, even carry-ons
- If using a backpack, ensure that it is adjustable, with shoulder and waist straps to evenly distribute weight
Packing Luggage
- Place items in a few smaller bags instead of just one large suitcase
- Pack heavy items at the bottom of bags
- Limit carry-on luggage to less than 10% of your body weight
- Only pack what you absolutely need! Chances are that where you are travelling will have the needed products
Lifting Luggage
- When lifting baggage, get close to the load and stand with feet shoulder width apart
- Bend at your knees and hips, let your legs do the lifting
- Keep the load close to your body and avoid twisting your back. Instead, shuffle with your feet when you need to change directions
- If using shoulder sling bags, switch sides often to reduce strain
May 2, 2016
Office Chairs 101
A common statement we’ll have from patients is: ‘my office chair is uncomfortable, what does a good office chair look like.’
The following are the top important things to consider when selecting an office chair:
Adjustability
All office chairs should have a pneumatic mechanism to easily lower or raise your seat pan. You should be able to adjust the height so that the front of your knees are level to the ground, and your feet are firmly on the ground
Lumbar Support
Chairs should have a cushioned lumbar support to help stabilize your low back
Seat Pan Shape
As you sit in your office chair, the seat pan should be at least one inch wider than your thighs and hips on each side. It should be contoured for even weight distribution. It should also have a waterfall-like contour at the front, for comfort on your thighs
Seat Depth
Your chair should have sufficient depth so that you can sit all the way back in the chair. If the seat is too shallow, you will sit too far forward putting undue pressure on your thighs.
Test Your Chair Long-Term
When trying out office chairs, test them for longer than 1 minute in the store. You will be using these chairs for literally days, and comfort can change after a period of time
Comfort!
No matter what brand of chair or its features, if a chair (or any product) is not comfortable, seek an alternative. Studies show your level of discomfort and fatigue using office chairs is directly related to low back and neck pain. The more comfortable the product, the less pain!
Office Chairs 101
A common statement we’ll have from patients is: ‘my office chair is uncomfortable, what does a good office chair look like.’
The following are the top important things to consider when selecting an office chair:
Adjustability
All office chairs should have a pneumatic mechanism to easily lower or raise your seat pan. You should be able to adjust the height so that the front of your knees are level to the ground, and your feet are firmly on the ground
Lumbar Support
Chairs should have a cushioned lumbar support to help stabilize your low back
Seat Pan Shape
As you sit in your office chair, the seat pan should be at least one inch wider than your thighs and hips on each side. It should be contoured for even weight distribution. It should also have a waterfall-like contour at the front, for comfort on your thighs
Seat Depth
Your chair should have sufficient depth so that you can sit all the way back in the chair. If the seat is too shallow, you will sit too far forward putting undue pressure on your thighs.
Test Your Chair Long-Term
When trying out office chairs, test them for longer than 1 minute in the store. You will be using these chairs for literally days, and comfort can change after a period of time
Comfort!
No matter what brand of chair or its features, if a chair (or any product) is not comfortable, seek an alternative. Studies show your level of discomfort and fatigue using office chairs is directly related to low back and neck pain. The more comfortable the product, the less pain!
April 18, 2016
Tennis Elbow
What do professional tennis players and desk workers have in common? Both suffer from the incredibly common condition of ‘Tennis Elbow’. It is a condition of repetitive stress on the forearm muscles, causing pain and inflammation on the side of the elbow.
Although it is usually linked to tennis players, it more commonly occurs with desk workers due to repetitive tasks such as typing and clicking a computer mouse, or backhanding a shot in tennis.
Why does the pain occur at the elbow? The best analogy is to think of your forearm muscles like strands of hair attached to your scalp; as you constantly tug at the strands, their attachment site at the scalp becomes sore and painful. As you repetitively stretch your forearm muscles they tug on the elbow bone and cause pain.
In the acute stages, make sure to rest the area from the aggravating activity, follow this up with ice application to limit pain and swelling. If after 72 hours there is still pain consult one of our rehab specialists. Treatment for long-term tennis elbow includes therapeutic ultrasound, electrotherapy and physical therapy exercises.
To prevent severe Tennis Elbow:
Tennis Elbow
What do professional tennis players and desk workers have in common? Both suffer from the incredibly common condition of ‘Tennis Elbow’. It is a condition of repetitive stress on the forearm muscles, causing pain and inflammation on the side of the elbow.
Although it is usually linked to tennis players, it more commonly occurs with desk workers due to repetitive tasks such as typing and clicking a computer mouse, or backhanding a shot in tennis.
Why does the pain occur at the elbow? The best analogy is to think of your forearm muscles like strands of hair attached to your scalp; as you constantly tug at the strands, their attachment site at the scalp becomes sore and painful. As you repetitively stretch your forearm muscles they tug on the elbow bone and cause pain.
In the acute stages, make sure to rest the area from the aggravating activity, follow this up with ice application to limit pain and swelling. If after 72 hours there is still pain consult one of our rehab specialists. Treatment for long-term tennis elbow includes therapeutic ultrasound, electrotherapy and physical therapy exercises.
To prevent severe Tennis Elbow:
- Limit the amount of typing and clicking you do in a day
- Don’t play racquet sports with excessively thick handle grip
- Avoid playing through the pain, and consult a chiropractor or therapist
March 21, 2016
Running Injuries - Part 1
One of the most common injury trends we find at our clinic is running-related injuries in early spring. After a few months of sedentary activity indoors, our bodies have de-conditioned to regular exercise. Many of us are eager to go full-throttle training for the next big race, and over-use injuries occur.
We find the following common injuries in early Spring:
In order to prevent these conditions from slowing you down, take the following general precautions:
Running Injuries - Part 1
One of the most common injury trends we find at our clinic is running-related injuries in early spring. After a few months of sedentary activity indoors, our bodies have de-conditioned to regular exercise. Many of us are eager to go full-throttle training for the next big race, and over-use injuries occur.
We find the following common injuries in early Spring:
- Achilles Tendinitis
- Runner’s Knee
- IT Band Syndrome
- Snapping Hip Syndrome
- Shin Splints
- Plantar Fasciitis
In order to prevent these conditions from slowing you down, take the following general precautions:
- Monitor Training – Gradually increase your distance and time of run. A general rule is to not increase your training volume by more than 10% per week
- Warm-Up – Perform walking or light jogging before running at regular pace. This helps bring blood flow to cold muscles and tendons
- Break In New Shoes – If you have purchased new running shoes in the winter, wear them for short running distances first before taking on longer runs
- Strength Training – A regimen of ‘Pre-hab’ exercises can help strengthen muscles and tendons for running, and prevent injuries from ever occurring. Please refer to Part 2 in a couple weeks for some examples
March 10, 2016
Boosting Balance:
With spring just around the corner, we’ll be involved in activities and exercise that require proper balance. But over the winter we’ve lost the conditioning needed to ensure safe balance. What is balance, and how can we train it?
Your Body Uses 3 Components to Stay Upright:
If any of these 3 factors are weakened, balance is harder to maintain. Use some of the following tips to enhance each of these factors
Boosting Balance:
With spring just around the corner, we’ll be involved in activities and exercise that require proper balance. But over the winter we’ve lost the conditioning needed to ensure safe balance. What is balance, and how can we train it?
Your Body Uses 3 Components to Stay Upright:
- Inner Ear (Vestibular System)
- Vision
- Muscle Coordination
If any of these 3 factors are weakened, balance is harder to maintain. Use some of the following tips to enhance each of these factors
- Have an annual eye exam – make sure your prescription is up to date and appropriate for each eye
- Review your medications and supplements – medications that interact with each other, or those that are overdue, can affect your vision and inner ear coordination. Consult your family physician regularly
- Maintain Muscle Strength and Keep Moving – strength directly affects your balance. To maintain your strength, try activities such as swimming, cycling or strength training. You can also partake in sessions of Tai Chi or Yoga for coordination and flexibility
Feb 24, 2016
Skiing Trip Safety:
Skiing and snowboarding are among the most popular winter activities for Canadians. However we inevitably get post-ski trip consultations for knee pain, concussions, or back pain. Read the following tips to stay safe, and limit soreness before going on skiing trips:
Skiing Trip Safety:
Skiing and snowboarding are among the most popular winter activities for Canadians. However we inevitably get post-ski trip consultations for knee pain, concussions, or back pain. Read the following tips to stay safe, and limit soreness before going on skiing trips:
- Take Lessons – If you are skiing for the first time, consult a professional in order to hone your technique, and ensure you are limiting the stress on your joints
- Check Your Equipment – Ensure older equipment is tightened, well-fitted, and repaired
- Wear a Helmet – Head protection can limit serious head injuries. More than 50% of skiers now wear helmets on the slopes
- Warm-Up – Performing some repetitions of squats, lunges and back stretches will loosen up your joints and limit soreness after your trip
- Less is More – Even if you are feeling good while skiing, limit the number of hours on the slopes, especially if you are going for multiple days. Fewer enjoyable hours, are better than more hours with soreness
Feb 1, 2016
Winter Shovelling:
Even though it has been a milder than average winter, take proper precautions to prevent back pain while shovelling this season. Use some of the following tips:
Winter Shovelling:
Even though it has been a milder than average winter, take proper precautions to prevent back pain while shovelling this season. Use some of the following tips:
- Pick a lightweight, push-type shovel
- Push the snow to the side, avoid lifting heavy shovelfuls of snow
- Don't let the snow pile up, shovel smaller amounts at a time
- Bend your knees: If you have a shovelful of snow use your legs to lift, instead of your back
- Take frequent breaks, if you feel chest pain consult our family doctor immediately
Jan 1, 2016
Welcome to our new website!
Conveniently located just north of the 401 at Markham Road, Milner Chiropractic and Sports Injury Clinic offers a broad spectrum of services including Chiropractic Care, Naturopathic Care, Massage Therapy, Sports Injury Specialist, Acupuncture, Orthotics, Nutritional Assessments, Athletic Injury Care and Clinical Counselling. Motor Vehicle Accident and Injury Rehabilitation are also provided.
With a friendly health team of experienced and caring practitioners, and a diverse range of effective and affordable treatment options, Milner Chiropractic is here for you!
Call or email to make your appointment and get to know our staff and the services we offer, here at Milner Chiropractic's new online home.
Parking at our Scarborough office is free for one hour.
We look forward to seeing you soon!
Want to know more? Check out our blog for advice, information, and articles from our staff!
Welcome to our new website!
Conveniently located just north of the 401 at Markham Road, Milner Chiropractic and Sports Injury Clinic offers a broad spectrum of services including Chiropractic Care, Naturopathic Care, Massage Therapy, Sports Injury Specialist, Acupuncture, Orthotics, Nutritional Assessments, Athletic Injury Care and Clinical Counselling. Motor Vehicle Accident and Injury Rehabilitation are also provided.
With a friendly health team of experienced and caring practitioners, and a diverse range of effective and affordable treatment options, Milner Chiropractic is here for you!
Call or email to make your appointment and get to know our staff and the services we offer, here at Milner Chiropractic's new online home.
Parking at our Scarborough office is free for one hour.
We look forward to seeing you soon!
Want to know more? Check out our blog for advice, information, and articles from our staff!
Aug 31, 2015
Milner Chiropractic and Sports Injury Clinic is excited to announce we are providing medical coverage for the OJHL Pickering Panthers Junior A Hockey club for the 2015-2016 season. We look forward to a successful season keeping Scarborough-Durham's most talented hockey players on the ice. Support the team all year at the Pickering Recreation Complex!
Milner Chiropractic and Sports Injury Clinic is excited to announce we are providing medical coverage for the OJHL Pickering Panthers Junior A Hockey club for the 2015-2016 season. We look forward to a successful season keeping Scarborough-Durham's most talented hockey players on the ice. Support the team all year at the Pickering Recreation Complex!
|
June 29, 2015
Milner Chiropractic and Sports Injury Clinic is happy to be providing volunteer medical coverage for the Toronto 2015 Pan Am Games. Please be aware some of our providers may be working under reduced hours during the month of July due to the games. Please attend the events and support the Pan Am Games! |
|
June 1st, 2015
With summer now in full swing, gardening is a very popular and active hobby that many of us do. However a lot of gardeners sustain injuries that are easily preventable. We recommend the following tips to prevent muscle and joint pain this summer:
|
|
March 25th, 2015
Spring is right around the corner, and with sunny weather comes swinging the golf club at either the driving range or course. For new golfers or seasoned ones, we recommend the following golf injury prevention tips to remain pain free this Spring:
|
|
February 11th, 2015
From everyone at Milner Chiropractic, we would like to wish everyone a happy new year, and a healthy 2015! Over the past few weeks Southern Ontario has experienced an abundance of snowfall, which has led to many questions for our staff concerning snow shovelling tips. Here are some shovelling take-home points recommended by the Ontario Chiropractic Association:
If you have any more questions regarding winter injury prevention, please do not hesitate to contact our professionals! |
|
November 1st, 2014
It is with mixed emotions that we are wishing the happy retirement of Dr. Donna Schoales and Chiropractic Assistant Linda MacArthur from the Milner Chiropractic team as of October 31st 2014. After three decades serving the East Toronto area, our two staff members have been extremely privileged to have been able to meet and help so many great people over the years. Dr. Schoales and Linda wish nothing but the best for the clients of Milner Chiropractic, they feel very fortunate to have chosen professions that gave them such satisfaction. As of November 1st, 2014, we are happy to announce Dr. Alex Hawkins will be taking over the clientele of Dr. Donna Schoales. Dr. Hawkins is a graduate of the Canadian Memorial Chiropractic College here in Toronto. He has a wealth of experience in the chiropractic and health fields, holding additional certifications in Contemporary Medical Acupuncture, Active Release Techniques and Strength and Conditioning. Dr. Hawkins enjoys an active and social lifestyle; he is an enthusiastic runner, skier and traveller. Dr. Hawkins is devoted to helping patients achieve their optimum health. He loves to create a positive environment and encourages his patients to take an active role in their own care. Dr. Hawkins is very excited to be joining the Milner Chiropractic Clinic team, and contributing, alongside his colleagues, to the well-being of the community. Additionally, we would love to welcome our new Chiropractic Assistant Mrs. Heather Wilkenson. She is also ecstatic about joining the team and getting to know each of the clients of Milner Chiropractic Clinic. Welcome Dr. Hawkins and Heather! |