November 2021

On Pins and Needles

Have you ever sat in an uncomfortable position, then shifted and had an uncomfortable tingling sensation in one of your limbs? Everyone has, but you may not have thought about why that sensation occurs.

If you change position and the pressure is removed, there’s no harm, no foul. But when a change of position doesn’t do anything, it means you might want to speak with a professional. Persistent pins and needles are a sign of a deeper problem in the body.

The feeling of pins and needles is referred to as paresthesia. Though typically harmless, there are some forms that indicate a serious issue. The features of paresthesia include:

• Prickling or tingling
• Numbness
• Burning
• Itching

Most commonly, paresthesia is felt in the hands, arms, legs or feet.

When It Becomes More Serious

When you remove the pressure that causes numbness or tingling, it likely goes away – like if you have your feet tucked under you as you’re sitting, you’ll notice when you get up that you’ve released that nerve pressure.

But if your case is more chronic, there can be different sources, including injury. Whether you’ve had a recent trauma or overuse a certain part of your body, both are a common cause of pins and needles.

If your tingling sensation has lasted for more than just an episode, it’s time to get help. The earlier you get your problem under control, the more likely you are to avoid future health concerns. If you are worried about paresthesia, a Chiropractor’s office is a great place to begin – we are practitioners who work on the nervous system, which as you’ll learn next, is central to the idea of pins and needles.

Why It Happens

The cells in your body make up all your nerves. The nerves receive oxygen and other nutrients thanks to your blood vessels. The body’s nerves interact with the blood vessels to make sure the right amount of blood reaches each organ. So, when nerves or blood vessels are compressed, the nerves can’t transmit information back to the central nervous system as they should. The brain interprets these signals as pins and needles, which is what causes a sensation of tingling or numbness in the body. 

The Other Causes of Paresthesia

There is no one single cause of a sensation of pins and needles. The most common, other than injury, are

• Diabetes (Type I and Type II)
• Carpal tunnel syndrome
• Multiple sclerosis
• Low levels of certain vitamins

If you are a diabetic, you’ve probably heard of peripheral neuropathy. People with diabetes may develop tingling and numbness in their feet that will eventually go up their legs. Still others experience this sensation in their hands and arms. Diabetic neuropathy occurs to about 2/3 of people who have diabetes, all ranging from mild to severe and due to nerve damage. In some people, this is the first sign that they have diabetes. 

If you’re experiencing pins and needles that can’t be resolved by a shift of your position, be sure to talk to us to rule out anything more serious. 

 

Your Guide to Shoulder Pain

If you’re like most people, you probably don’t spend much time considering the incredible complexity of the human body. But it’s important to think about when it comes to pain and injury. The shoulder joint, in particular, is prone to having complex injuries. That’s because the joint is one of our most mobile – which also means there isn’t much stability present. 

That’s why instability or pain in the shoulder is extremely common. You might only feel discomfort when you move your shoulder around, or the pain may be ever-present. To understand how that occurs, it’s important to go through the anatomy of the shoulder.

Your shoulder contains three different bones: the collarbone, the shoulder blade, and the upper arm bone. The upper arm bone goes right into a rounded socked of the shoulder blade. The arm bone is kept in place by a collection of muscles and tendons, which attach the upper arm bone to the shoulder blade. 

Common Shoulder-Related Problems

You can experience a broad range of different shoulder injuries, such as:

• Frozen shoulder. Pain and stiffness in the shoulder are caused by inflammation, which will eventually limit movement. 
• Osteoarthritis. With aging, the wear-and-tear process can affect the shoulder. 
• Rheumatoid arthritis. This form of arthritis attacks the joints, which will result in pain and inflammation. 
• Rotator cuff tears. The muscles or tendons surrounding the top of the humerus can tear, likely as a result of steady overuse or a sudden injury. 
• Shoulder impingement. The edge of your shoulder blade, when lifted, presses on the rotator cuff. 
• Dislocation. A bone in the shoulder can slip right out of position. If your shoulder is dislocated, raising your arm will cause you pain. 
• Tendonitis. The shoulder’s rotator cuff contain tendons. When inflamed, it is referred to as tendonitis.
• Bursitis. There’s a small sac of fluid that rests over the tendons of the rotator cuff. The signs of bursitis are pain when you lift your arms overhead and pressure on the upper, outer arm. 
• Labral tear. Overuse or an accident can tear a cuff of cartilage called the labrum. Often, it will heal on its own. 

Do You Need Help?

Some shoulder-related injuries may clear up on their own. To decide if you require help from a professional, ask yourself: can you move your arm as you normally would? Does it feel as if your shoulder may pop right out of the socket? If so, it may require the attention of a professional. 

Chiropractors are well-suited to addressing shoulder injuries. Why? Because their education includes learning about every joint in the body, not just the spine. 

We begin by giving you a thorough evaluation. That’s the first step to determining a diagnosis, which will direct your care. If we feel that your case is a not a Chiropractic one, we will refer you to another professional. If you are a good candidate, however, care will begin tailored to your particular needs, addressing your shoulder pain and aimed at getting you back to living your normal life.

 

Sleep Positions Matter

By the time you have read this, you may be thinking “how am I supposed to change the way I sleep after all of these years?”. Your sleep position matters, particularly if you are already beginning to experience back or neck pain. Even if you are not experiencing any discomfort, your sleep position could be hurting you.

Consider this: You spend almost one-third of your life sleeping.

This perspective changes things for many people, let’s cover some ways your sleep positions matter.

Side Sleepers: Sleeping on your side may help to relieve pressure on your back if you already suffer from aches or pain, but this position takes your hips out of alignment when one leg leans onto, or crosses over the other. A good way to relieve this is to place a pillow between your legs. The good news is, this helps to keep your hips better aligned. The bad news is, this still is not an ideal sleep position because your neck can continue to be left with inadequate support.

Stomach Sleepers: Although this may be the most ‘comfortable’ position for you, it is also the worst position to sleep in. When you sleep on your stomach, your lower back, head, and neck are forced into an unnatural position. Investing in pillows that can support your head and neck, while placing pillows under your pelvis and/or abdomen can help to modify your position. The truth is, sleeping on your stomach can never be adequately corrected with pillows. This is also the hardest sleeping position habit to break. 

Back Sleepers: This is the ideal sleep position, but there are some rules. Having a mattress that firmly supports the weight of your body is going to save you a lot of trouble in the long run. Aside from a supportive mattress, having a flat(ish) pillow will allow your head and neck to remain in alignment. Placing a pillow under your knees while you sleep is also a great way to maintain the natural curve of your spine while you drift off to sleep.

Let’s remove how good it feels to get a good night’s sleep, and keep in mind that getting adequate sleep is required for good overall health. Your body needs rest to repair itself, for your immune system to work optimally, and for your hormones and endocrine system to work the best way it can. Our moods are dependent on adequate sleep, which in turn means our relationships are also affected by how well we feel and sleep.

In short, your sleep positions matter. Not just for your mood, but your spinal alignment will determine the health of your back, neck and potential for injury. I work in the world of preventative medicine, so when patients ask how they are supposed to change the way they sleep after many years, I think about how many have been forced to change the way they sleep because of pain or injuries.

Let’s not forget that regular Chiropractic visits and adjustments go hand in hand with your spinal health and sleep positions. We simply cannot have one without the other. Even if you are not experiencing pain today, consider how you can prevent issues from forming. This is why your sleep positions matter. 

 

5 Things People Who Wear Heels Need to Know

The coveted high heel. Something women and men can both agree on, is that heels are attractive. They make the legs look longer, they make the muscles look a little more defined, and they create that little sway when we walk in them. Before you get out the heels for everyday living, it’s important to have these five facts about heels.

1. Heels will shorten your calf muscles. They can make them short and compact, which is a part of the appeal. But mechanically this can cause problems like plantar fasciitis and can put too much pressure on the ball of your foot, causing pain. To ensure you are doing your best to prevent long term issues, stretch your Achilles, peroneal muscles and your calf. This can be done easily and discreetly by simply taking the shoe off and pointing your toes down and up, and by gently rolling your ankles. The goal here is to avoid permanent changes to your muscles and your gait.
2. Keep your time in heels to a minimum. Prolonged wear should be considered, the longer you wear any heels the more damage will be done. If heels are a must for a prolonged period of time, consider bringing flats or runners with you to change into if the chance will arise to switch footwear. 
3. Heels change your posture. Your body was not mechanically designed to carry the brunt of your weight on the ball of your foot. Wearing heels changes the alignment of your spine because the mechanics of your feet and legs are changed, and also because your body is trying to maintain balance. Be mindful of your posture while wearing heels, with your shoulders back, abdomen tucked in and an attempt at evenly distributing your weight onto your entire foot – without losing balance of course!
4. Heels actually cause bunions. No, I’m not kidding. Wearing heels can cause those bulges at the base of your big toe that can be quite painful. If you have ever experienced a bunion, or bunion removal, I’m sure you’ll consider the amount of time you spend in heels.
5. Heels with straps are better than heels without straps. If wearing heels is a must, it is much better to settle into a pair with straps to avoid the work your feet need to put into keeping the shoe on your foot. This unnatural tensing of the foot can be quite painful according to some of my patients. 

Choosing Aesthetics Over Comfort

The cause of many injuries that chiropractors see are the result of choosing the way they look over comfort. I am not suggesting you show up at a wedding in sneakers, but consider the amount of time you spend in heels unnecessarily. When you don’t wear heels, ensure you have access to supportive footwear for the occasion or activity. Ensure you incorporate foot and ankle stretches and exercise in your routine, and when/if possible go for walks on sand. The soft surface of sand causes your body to gently use more muscles, thus creating a stronger foundation for your feet and ankles to support your body.

I hope these five facts about heels have helped you to consider your own practices when you do indulge. 

 

Is It Possible to Eat too Much Fruit?

What do you think of as your go-to foods in the morning? Do you grab a banana on your way out the door to work? Sit down for a longer, more nutrient-rich meal? Fruit is certainly a simple choice for many people, whether it’s the main food they eat in the morning, or just one component of their breakfast.

And for good reason.

Each fruit has its own unique nutritional profile, bringing something different to the table. Typically, fruits are rich in antioxidants, vitamins, and minerals. The sweetness that fruit contains comes from naturally occurring sugars – but are these different from the sugars that are eaten in foods like candies and chocolate?

Some say no…while others say yes.

The Benefits of Eating Fruit

Studies show that plenty of people around the country and even the world aren’t getting the recommended servings of fruit. Fruits are free of cholesterol, low in sodium and fat, and tend to be lower in calories, too. They contain fiber and water, which will help with digestion and satiety.

The drawback of fruit intake lies in those naturally occurring sugars. If you’re a person that is concerned with consuming too much sugar, you may want to watch your fruit consumption. The sugars present in fruit will cause your blood glucose to increase. Most fruits, however, have a low or medium glycemic index, which means that your blood glucose levels won’t spike as they would for certain other foods.

Some also notice that there are negative effects of eating too much fruit, such as heartburn, acid reflux, bloating, and diarrhea.

If you have any underlying condition that affects your metabolism or digestion, you will want to be aware of how much fruit you’re eating. Those who are uncertain as to whether they’re eating too much (or not enough) fruit would be well-advised to speak with us, their medical doctor, or naturopath.

Tips for Better Nutrient Density 

So, what’s the bottom line? It’s a good idea to be aware of your fruit intake so that you don’t overdo it – everything in moderation. Keep in mind that certain fruits are lower in sugars if you are concerned about your sugar intake. Blueberries, raspberries, and blackberries are all lower in sugar than other fruits, so they’re a good one to reach for when you want a sweet treat or a boost to your smoothie.

And having a smoothie is always a better choice than a fruit juice. When you drink a fruit juice, you don’t get the benefit of the fiber and solids along with the naturally occurring sugars in the fruit. That makes them less nutritious as well as less filling, so you may find yourself drinking far more than you need to!

When shopping for your fruits, it’s a good idea to look for seasonal produce. That ensures what you’re buying is fresh and hasn’t been sitting on the store shelves for too long. Additionally, keep in mind that frozen is always a great choice, especially for berries – using frozen fruit is ideal for smoothies, which will help keep them cool without watering them down! 

 

The Top 5 Tips For Better Sleep

Fatigue is becoming something of an epidemic in today’s modern world. With all the hustle, bustle, and stress involved in everyday life, it’s no wonder: people are exhausted, now more than ever.

And the worst part is, they’re finding it tougher and tougher to recover from that feeling of exhaustion! Far too many are struggling with their sleep. Are you one of them?

Why Does Sleep Matter So Much?

You know how great it feels to wake up refreshed in the morning. Did you also know it’s vital to your brain? For example, during the hours you’re sleeping, your brain sorts, stores, consolidates, and learns from the experiences you’ve had throughout your day. So, if you want to be able to retain information and learn well, you must get adequate sleep.

Plus, have you ever noticed how you’re quick to lose your temper when you’re tired? That’s because when you’re well-rested, you can better manage your emotions and stress levels.

Sleep even plays a role in the immune system, as well as the functions of your heart, lungs, metabolism and more. It’s the time when your body can get rid of waste products, so it’s important to your natural detoxification processes.

What You Can Do to Boost Your Sleep

It’s been established that good sleep is essential. If you’re tossing and turning at night, wake up and are unable to return to sleep, or find yourself pulling all-nighters, then you want to know what you can do about it.

Here are 5 tips for better sleep: 

1. Create a routine. Some people find it tough to stick to a schedule, but it’s a key to getting good sleep. Our brains and bodies love routines! Even on the weekends, try to resist the urge to stay up late and sleep in, because it will throw off the rest of your week. The same goes for napping – though tempting, know it will affect your ability to sleep that night and subsequent nights! 
2. Change your evening habits. Refrain from heavy eating, caffeine and alcohol as your bedtime nears. Though exercise is recommended to get good sleep, don’t do it too close to your bedtime. All these factors can affect your body’s ability to be in a state of rest. 
3. Sleep in the dark. Most people have a nightlight of some sort in their room or leave a light on in the bathroom that gives some ambient light in their bedroom. Though this seems practical in case you have to get up, it can actually signal to your body and brain that it is waking hours. 
4. Set up relaxing habits. As your bedtime nears, think about what you can do to set yourself up for sleep success. Reading, meditating, and taking a warm bubble bath are all popular options. 
5. Put down the devices. Leave your phone plugged in away from your bedroom to charge overnight. Don’t watch TV in your bedroom. Put your laptop or tablet away. The National Sleep Foundation recommends that you don’t use these devices 30 minutes before you try to sleep, as it will help you fall asleep quickly. 

Try some tips and see if they can help you feel more rested.

Your Neck Pain Could be Something called ‘Tech Neck’

Yes, this is actually a condition that has become increasingly more common after extended periods of time on the computer, cell phone, and tablets.

So, what exactly is tech neck?

Tech neck is when the muscles in your neck work too hard when you are looking down at a device and when you are slouched over a keyboard and staring into a computer screen. This particular term is related to the pain that is experienced when the neck muscles become overworked and sore from this constant bending motion.

Have you ever spent an extended period of time working on the computer or from your phone and you’ve had the sudden urge to stand up tall, push your shoulders back and massage your own neck? The tightness, soreness and dull ache have begun to set in. This need to align your neck and upper back is due to the strain your body is experiencing.

The good news is, Chiropractic can help you to alleviate the discomfort caused by tech neck.

How Can Chiropractic Help?

Chiropractors specializes in the structure of your spine and neck, which means they are skilled in handling all of your musculoskeletal concerns. Once we have completed an assessment, an individualized treatment plan will be initiated that will include some stretches, light exercise and non-invasive adjustments. The goal is to work your spine and neck back into alignment to alleviate the stress and pain. The adjustments should increase your range of motion, and all of that stiffness will allow for more comfortable periods of work and school.

Here are a few ways you can prevent tech neck: 

• Invest in a new ergonomically-correct office chair and desk. While phones are the ultimate culprit for tech neck, sitting at a desk where your screen is too low or in an ergonomically-incorrect position can have a similar effect.
• Get a chair with a headrest. Chairs with headrests will help you maintain proper posture and prevent tech neck. This will help hold the back of your head up and in proper position during the day.
• Raise and position your phone screen higher. This will prevent you from bending your neck and sloping your head forward.
• Get Up and Move. If you work at a desk job where you need to sit and stare at a screen all day—one of the best things you can do is to get up and start walking around. This will help get your blood circulating and help give your neck a break. 
• Exercise. Make sure you are getting at least 30 minutes of exercise per day to help strengthen and loosen up those muscles in the neck and upper back. The more active you can be, the better.

Prevention is The Key

Just like most other ailments that you will experience in relation to your musculoskeletal system in your lifetime, using preventative measures will always be a better option. Some treatments can take weeks or months of consistent effort to find relief, but preventing them in the first place should be the priority. 

Lastly, If you have recently begun to work from home more, if you have returned to school, or are spending increasingly more time on your electronic devices – it’s a good idea to consult with us for some advice on prevention.

 

Frequently Asked Questions About Chiropractic

There are plenty of people who have heard of Chiropractic but aren’t sure exactly what a chiropractor does. Still others might know some common myths about Chiropractic, but don’t have a first-hand experience.

It’s time to break down some of those questions and set the record straight. Here, you’ll find a gathering of the questions that Chiropractors get most often from prospective patients.

Is a Chiropractor only for when you’re in pain?

Chiropractors are indeed trained to address a wide range of pain-related symptoms. The most common include:

• Back pain
• Neck pain
• Sciatica
• Headaches

We are also a great professional to consult if you’ve had a slip and fall or an accident. You are welcome to visit us whether you’re experiencing discomfort or already feeling pretty good, but want to know if there is more we can do for you.

Does a chiropractor really crack your bones?

Plenty of people get a little concerned about hearing an audible noise when they get adjusted. It’s not your bones cracking, so have no fear!

Some techniques cause a joint to move enough that you will hear a ‘pop.’ This noise is actually gas moving through a joint when a force is applied. The level of force will vary depending on your adjustment and the area of the body being adjusted. Other adjusting techniques will also cause a joint to move without producing a ‘pop’ – it all depends on the Chiropractic technique used.

How are you going to adjust me?

There are dozens and dozens of various Chiropractic techniques. Any of these techniques will be applied based on your particular situation. Your age, pain level and diagnosis will all be taken into consideration when we adjust you.

And your personal preferences certainly matter, too – if you want to be adjusted in a certain way, bring this up so we can discuss it further with you.

Will it hurt to get adjusted? 

Putting you through more pain is the last thing we want to do! While people seek out Chiropractic because they’re currently experiencing discomfort, and the goal is never to worsen that pain.

Know that if a particular area of your body is inflamed, there may be a slight sensation of discomfort when that area is adjusted. We will let you know what we’ll do beforehand and advise you on after-care in case of soreness, such as applying ice to the area. 

Hope you enjoyed these FAQ’s. If you have any other questions, please let us know.