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Natural Remedies To Pack In Your Suitcase For March Break

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March Break is upon us and if you are lucky enough to get away from this bitterly cold weather, you’ll want to arm yourself with some natural remedies so that you can enjoy you r getaway without getting sick!

So let’s start with the usual disclaimer…please make sure you are not allergic to any of the ingredients in the remedies I recommend or also use caution if you are pregnant or breastfeeding.  I am always around at the office if so please ask me if you are not sure!

Traumeel  Cream & Tablets (by Heel) – A must-have if you are active (or clumsy like me! J).  I carry these on vacation, but also in my gym bag.  They are great for preventing bruising and swelling from an injury.  The cream can be applied directly to NON-OPEN wounds or bruises, and the tablets are best dissolved under the tongue every 1-2 hours after an injury.

Unda 270 Ointment (by Unda) –  This is an all-purpose ointment that can be used for mild irritations, wound-healing and even diaper rash!

Pascallerg (by Pascoe) – If you suffer from seasonal allergies, this remedy works quickly to reduce the stuffy nose and sneezing.  You dissolve the tablet under your tongue every 15 minutes until the symptoms are gone.  I usually only have to take 2 doses in the morning.

Mucococcinum (by Unda) – Great for preventing and treating colds & flu.  You can dissolve one tablet twice under your tongue 2X the week before you travel, and daily for the first 3 days .  Not for sure in autoimmune disease or pregnancy.

Lymphdiaral Cream & Drops (by Pascoe) – If you get a lot of ear infections, or fluid behind the ear, lymph nodes that get inflamed when you get sick, then 10-15 drops of Lymphdiaral drops just before take-off and landing will help with the pressure that can build up in the ear and cause that terrible ear pain.  The cream can be used over swollen glands, lymph nodes, and ankles to improve lymphatic fluid movement.

Probiotics – It’s easy to get an upset tummy if your body is not used to eating new and different foods and drinks.  You can strengthen  your gut before your trip by taking probiotics (about 25 billion for adults per day), daily for 1-2 weeks before you leave, as well as during your travel.  Always take probiotics with food.

Grapefruit Seed Extract – To help protect against food poisoning, grapefruit seed extract can be taken for a few days before your trip and also during the trip.  It comes in liquid or capsule forms and kills viruses, bacteria and fungus.

Safe travels everyone!  Remember to stay well hydrated and catch up on sleep!  I will be here during the March Break– it is a great time to bring in your kids for a Naturopathic and Food Sensitivity assessment.

Dr. Misa

Pain Medication vs. Acupuncture for Sports Injuries

When it comes to sports injuries, I’ve been on both sides of the fence; being the injured athlete in pain and disabled and being the doctor/therapist treating the athlete.

It’s certainly no fun to be hurt.  And it’s also no fun to be sidelined from the sport you love because of pain and injury.  What do you do?

For many athletes, whether they are a professional, amateur or weekend warrior, the common response is to open up the cabinet and reach for the pain medication.  It could be the over-the counter variety like Tylenol, Advil, Aleve, etc, or it could be prescription type like Tylenol#3, Oxycontin or Percocet from your medical doctor.

Now I’m not saying it’s wrong to take pain medications…there is a time and place for these.  But I will say that they should not be relied on solely to help alleviate pain and restore the injured athlete.

This is where acupuncture can play a vital role in the treatment of athletic injuries.  Because acupuncture can not only relieve pain by desensitizing nerve endings and reducing swelling and inflammation but also stimulating your body’s healing mechanisms to repair damaged tissue.

What are the important differences between acupuncture therapy and pharmaceutical therapy?  Acupuncture works at the level of the injured tissue, the spinal cord level to block pain signals and the brain level to change the perception of pain.  Importantly, it starts by fixing the damage first and as the tissue heals, the pain naturally subsides.

This occurs because inserting an acupuncture needle in the area of an injury stimulates the immune system and blood circulation resulting in more oxygen, nutrients and immune repair cells delivered to the injury site.

In contrast, pain medications can block the pain signal at the spinal cord level or brain centres to quickly take away the sensation of pain, but the tissue damage is still waiting for the supply of nutrients and oxygen that is required for healing.

The danger then is for athletes to use pain meds or even worse, steroid injections, to suppress the pain.  They then return too quickly to training and competition and the tissue damage becomes more severe.  The athlete is lulled into a false sense of belief that he is ‘ok’ when he truly is not and soon an acute injury become a chronic one that puts him/her out of action for an even longer period of time.

Who would’ve thought that these little needles could do so much?

Dr. Keith

 

What’s The Root Of Your Pain?

Both patients and doctors are frequently guilty of thinking that the pain and injury to a particular body part are simply due to a “problem” specifically at that body part.

For example, your lower back pain is due to a strained low back muscle…or an arthritic lumbar spine…or a disc herniation…etc, etc.

Or your knee pain is due to patellar tendinitis…a MCL sprain or tear…a mensicus tear…

Sound familiar?

The reality is that the above examples are the symptoms of a person’s problems and not necessarily the root of the problem.

In the realm of physical rehab, there is a concept called the KINETIC CHAIN.  Remember this old song?

The foot bone connected to the leg bone,
The leg bone connected to the knee bone,
The knee bone connected to the thigh bone,
The thigh bone connected to the back bone,
The back bone connected to the neck bone,
The neck bone connected to the head bone…

Our body is connected in more ways than you might think.  In fact, you will only be as strong as your weakest link.  If there is a long standing problem somewhere in your body, chances are the problem is connected in some way to another area of your body. If your ankles or knees hurt just from walking, I would guess that you may have some issues with your feet. Even if your feet are hurting, there may be an issue with your calves. Tight calves can lead to problems in your knees, hips and lower back. This in turn can cause problems in your upper back, shoulders, neck and even head. You see, everything is connected, a kinetic chain. When a part of this chain is weak or damaged, it will affect other parts of the chain.  Those parts affect other parts and so on.

Therefore, it’s vitality important to have not only the area of pain assessed but related areas above and below that area assessed for dysfunctions.  These dysfunctions can take the form of poor movement patterns, decrease range of motion, instability and poor soft tissue quality.

Frequently, you can treat a person’s pain area and get them feeling better very quickly.  In fact, they might go away feeling great for a long time but the underlying issue(s) may not have been addressed and the person may have recurrent problems months or years later.

Other times, the pain does not resolve at all because the root of the pain has not been addressed.  This is where the interesting detective work of a good doctor or therapist takes place.

I think the greatest offense that takes place in doctors’ offices is the heavy reliance on x-rays, MRIs, CT scans, blood tests and so on.  It is based on an old-school paradigm that looks at health problems in isolation from the rest of the body.  And it neglects the holistic connectivity of the human body.

Until next time…

Dr. Keith

 

Laser Therapy Vs. Other Therapies

Ever since I started using laser therapy in my practice 8 years ago, my old ultrasound and electric stim machine has been progressively sitting more and more by the wayside.  In fact, for the last 4 years, I haven’t even turned the old device on….it just sits by the wall of one of my treatment rooms collecting dust and every now and then a patient will say: “What’s that machine for?”

Comparatively speaking, I haven’t found ultrasound or electric stim anywhere near as effective as laser therapy for pain and muscle, joint or nerve injuries.  That’s not to say laser therapy is 100% full proof because nothing is.  But I will say that I consistently get great results with laser on a wide variety of patient conditions.

Below is a great summary chart that compares the use of laser and other common therapies used in chiropractic, physiotherapy and massage clinics.

Laser therapy can be used to treat so many different effects, can treat so many different things and has so few precautions which makes it an ideal therapeutic tool.

If you are in Richmond Hill, Aurora, King City or Newmarket and haven’t tried laser therapy for your pain or injury, maybe it’s time to give us a call and see how we can help!

Dr. Keith

Bruises, Contusions & Hematomas – Resolving the Black & Blue

Athletes and non-athletes alike have many opportunities to get a muscle contusion or bruise.  I have patients who have fallen from heights, walked into desk corners and even dropped rocks on their leg while doing backyard landscaping.  Some more athletic accidents include soccer kicks to the thigh/calf, taking a batted baseball on an arm or leg, or breaking boards with your foot as a part of a martial art.

A contusion typically occurs when there is a direct blow or repeated blows from a blunt object to a part of the body.  The impact basically crushes underlying blood vessels, muscle fibers and connective tissue without breaking the skin.   Alternatively it can result from falling or jamming the body against a hard surface.

If a pool of blood collects within damaged tissue, forming a lump over the injury we refer to this as a hematoma.  In severe cases, swelling and bleeding beneath the skin may even cause shock. If tissue damage is really extensive, there could be a bone fracture, dislocated joint, sprain, torn muscle, or other injuries.

Doctors and therapists trained in musculoskeletal problems will often diagnose you on the spot based on your mechanism of injury and a physical exam.  Sometimes it’s necessary to order diagnostic exams like MRI, CT or ultrasound to get a better picture of what’s going on but that’s really if we believe there’s some really deep injury involved.

What you’ll experience is swelling, pain and reduced range of motion near the injury. Torn blood vessels may cause red-purplish-bluish discoloration.  The discoloration may not be immediate and could be more apparent 1-2 days later.  Usually the injured muscle may feel weak and stiff.

To control pain, bleeding, and inflammation, keep the muscle in a gentle stretch position and use the RICE formula:

  • Rest: Protect the injured area from further harm by stopping play. If needed, use a sling or crutch.
  • Ice: Apply ice over the injury for 20 minutes.  Avoid direct skin contact by using a thin towel.
  • Compression: Lightly wrap the injured area in a Tensor bandage.
  • Elevation: If possible, raise it to a level above the heart.

During the first 24 to 48 hours after injury (acute phase), you will probably need to continue using rest, ice, compression bandages, and elevation of the injured area to control bleeding, swelling, and pain.  In order to reduce stiffness, light movement of the body part within your tolerance is ok.

If there is a large hematoma that does not go away within several days, in some cases the doctor may drain it to speed healing.

After a few days, inflammation should start to go down and the injury may feel a little better. At this time, you may apply gentle heat to the injury and start the rehabilitation process. Remember to increase your activity level gradually with more mobility exercises.

Often times, the bruising seems to spread, get larger and appear in a different location than the site of impact is.  This is called ectopic bruising and occurs because some blood from the broken blood vessels travels under the skin to another location due to gravity.  There’s no real need for concern!

It can take several weeks or longer before you can return to your normal activities.  Be careful because if you put too much stress on the injured area before it has healed enough, excessive scar tissue may develop and cause more problems.

Gentle stretching exercises that restore range of motion to the injured area followed by weightbearing and strengthening exercises are the norm.  Once you have normal, pain-free range of motion you can do a gradual return to higher impact activities.

For a quickened recovery from bruises, contusions and hematomas, the RICE method is always the easiest go-to treatment.  But to that I would recommend adding:

  1. Arnica montana homeopathic remedy
  2. Traumeel cream
  3. Lymphdiarial cream
  4. Laser therapy
  5. Soft tissue massage/mobilization from a therapist

For the most part, bruises, contusions and hematomas are self-limiting and will resolve fully in a couple of weeks.  Have a doctor or therapist do a proper assessment, do a little therapy and you’ll be back to normal in no time.

Dr. Keith

Don’t Let Your Achilles Tendon Be Your ‘Achilles Tendon’!…How To Fix The Pain.

Achilles tendon injuries commonly affects people who subject their feet, legs and body to alot of repetitive pounding and quick dynamic pushoffs.  Over the years, I’ve participated in many different running and jumping sports…basketball (my first love!), karate, track & field (junior high triple-jump champ!), and most recently taekwondo at All Star Martial Arts.  In the past 2 months, things have started to take their toll on my 40 years young Achilles tendons and I’ve entered the early stages of injury…which has served as a stimulus for me writing today’s bog post!

But I’m not going to talk about my Achilles tendons because I’ve only just started doing some self-treatment on it.  Instead, let me share the story of one of my patients, David.

David is a 50 year old, transportation business owner who still enjoys taking part in his favorite past time: soccer.  He plays in a local Aurora mens’ league throughout the year both indoors and out.  It’s how he stays fit and how he beats the stress of work and life.

Back in May, David came by my Richmond Hill chiropractic clinic on the referral of a teammate who had seen me previously for successful treatment on his shoulder pain.  David told me that he had gradually developed pain in both of his Achilles tendons over a period of 2-3 months.  He experienced quite a bit of stiffness in the morning getting out of bed that would loosen up somewhat after moving around.  But during the workday, there would always be some low grade stiffness.  He continued to play soccer despite what he called the ‘minor irritation’, but would definitely feel more stiff and sore the next day.  Lately, the pain had become more constant and he had to resort to talking some Advil before soccer games.  He knew it was getting progressively worse and figured it was time to get it fixed.

David’s symptoms were pretty consistent with most folks who come to me for treatment of the Achilles.  It often occurs in ‘older’ athletes and is of a gradual onset with achiness, stiffness and soreness being the early warning signs.  However, once it becomes severe, each step you take can be very painful.  Three types of Achilles injuries are possible: insertional, paratenonitis and non-insertional.

The least troublesome of the Achilles tendon overuse injury is paratenonitis. This injury represents an inflammatory reaction in the outer sheath of cells that surround the tendon. The first sign of this injury is a lump you can feel that forms a few inches above the Achilles attachment. Treatment for Achilles paratenonitis is to reduce the swelling with frequent ice packs.  Wearing a night brace can also be effective with paratenonitis because tissues immobilized in a lengthened position heal more rapidly.

If the paratenonitis gets worse, it may eventually turn into a non-insertional Achilles tendinosis. This injury involves degeneration of the tendon approximately 2-4 cm above the attachment on the heel. Because this section of the tendon has such a poor blood supply, it is prone to injury and tends to heal very slowly.

Insertional tendinitis refers to inflammation at the attachment point of the Achilles on the heel. This type of Achilles injury is extremely difficult to treat and typically occurs in high-arched, inflexible individuals, particularly if they possess a Haglund’s deformity.  Because a bursa is present near the Achilles attachment, it is common to have an insertional tendinitis with the retrocalcaneal bursitis.

As the body tries to go through the repair process, fibroblasts or collagen producing cells create different types of collagen during different stages of healing.  However, because most people do not give the tendon adequate time to remodel and heal by not appropriately engaging in relative rest, a repeated series of small partial tears begin to form and actually act to ‘over’ lengthen the tendon.  And typically what we see is a unequal increase in the range of ankle dorsiflexion (pointing toes towards the head) on the injured Achilles side.  This is what was exhibited in David’s case.

I mentioned the need for ‘relative’ rest.  With David, that meant several weeks off from the ballistic sport of soccer while he actively engaged in exercise that would assist recovery and proper remodeling of the Achilles tendon…much to his chagrin.

One particularly effective treatment protocol is to perform heavy-load eccentric calf muscle exercises.  Research has shown that these exercises have been repeatedly shown to be highly effective in the management of non-insertional Achilles injuries.  The next time your family doctor recommends trying a cortisone injection for the Achilles pain, tell him you’ll try eccentric exercises instead…cortisone injection have been shown to lower the stress necessary to rupture the Achilles tendon.  You can kiss your sport season goodbye after that!

Another thing I got David to do were some closed kinetic chain tibialis posterior muscle exercises.  A weak tibialis posterior muscle can cause compensatory stress placed on an already overworked Achilles tendon.

Besides aggressive strengthening exercises, another effective method I used with David is a form of deep-tissue massage called Graston Technique.  This technique involves the use of stainless steel instruments scraped over affected tissues.  Many of my patients fondly refer to them as “Dr. Keith’s medieval torture tools”.   The theory behind this type of aggressive massage is that induces microtrauma that stimulates fibroblasts to accelerate repair of tissues in the extracellular matrix (e.g., collagen, elastin and proteoglycans).  Using laser therapy after a Graston session also helps with pain improvement and tissue healing.  Lately I’ve also been experimenting with kinesiology tape on the Achilles and other muscle injuries…it’s that stuff you see the Olympic beach volleyball players wearing.  Neat stuff.

7 weeks after starting treatment, I cleared David to return to play.  He’s happy soccer player once again. 🙂

Now it’s my own turn.  Admittedly, sometimes it’s hard to follow the doctor’s advice!  I can’t engage in ‘relative’ rest quite yet.  I have 3 more weeks of training until my Taekwondo black belt test on August 18th…after that I will gladly engage in some rest!!!

Send any questions you may have to:   drtse@meridianspineandsport.ca!

Your soon-to-be-black-belt-in-Taekwondo chiropractor,

Dr. Keith

 

 

Effective Treatment for Plantar Fasciitis

Over my 9 years of chiropractic practice, I’ve had the opportunity to treat a large number of patients who have suffered with plantar fasciitis of varying degrees.  From marathon runners, to homemakers, to construction workers and the elderly, plantar fasciitis affects a wide range of people types at different stages of age and activity levels.  The most common thing amongst them all is that it developed seemingly out of nowhere and the pain is worse in the morning when taking the first steps out of bed or after prolonged sitting.

This was also the experience of “Greg”, a 47 year old male software engineer who came to me for treatment back in May.  In his younger years before life got busy with family, he was a long distance runner which may have been the instigating factor for the onset of plantar fasciitis causing an almost degenerative process to occur.  Keep in mind though that some people who are INACTIVE for most of their lives are also susceptible to plantar fasciitis for other anatomical or biomechanical reasons.

Greg was fairly tall at 6 feet and years of inactivity and careless eating had caused him to gain about 30 excessive pounds…again another possible cause for the plantar fasciitis.  Generally speaking, most cases of plantar fasciitis recover with conservative care within 6-9 months and almost 90% will recover without any residual symptoms.  They return to their normal daily activities without any problems.  In Greg’s case, he was already 3 months into this painful foot problem and he really needed to get more comfortable again as he had an anniversary cruise scheduled in 4 weeks time.

During my examination, I made Greg walk up and down the clinic hallway a few times where I noted that his pain was most exacerbated during push off of his right foot.  As I poked, prodded and palpated various soft tissue structures in his right foot, he nearly jumped off the table when my thumb hit the primary spot of inflammation and injury at the medial side of his heel bone.  This was a pretty textbook case so far but sometimes patients have more pain and tenderness in the midfoot and arch.

As I checked his ankle mobility I found that Greg was pretty limited in dorsiflexion (drawing the foot/ankle towards the head) indicating possible tightness in the plantar fascia.  As well I noted he had a problem with overpronation which almost always is a significant contributor to the development of plantar fasciitis over time.

Thus far, Greg had attempted to manage this foot problem with over-the-counter pain medication and then when that didn’t help, a cortisone injection upon referral from his family doctor.  The injection he said, “hurt like hell” and gave him about 2-3 weeks of moderate relief.  He also tried a few visits with an acupuncturist that his sister recommended with little relief.

My treatment of plantar fasciitis typically consists of some combination of Graston technique, acupuncture, BIOFLEX laser therapy and corrective exercises depending on what stage the patient is in and what he/she may have tried before.  In Greg’s case, I elected to start with Graston technique and laser.

Graston technique is a form of fascial therapy using stainless steel instruments that helps to release excessive tension in tissue and break down adhesions and scar tissue.  The greater the pressure applied, the larger the number of fibroblast produced which results in collagen fiber synthesis.  Essentially we are breaking down ‘bad tissue’ to reform ‘better new tissue’.  While the therapy doesn’t necessarily hurt for all people, Greg will be the first to tell you that Graston technique to the plantar fascia was very painful for the first 3 treatment sessions but then almost miraculously got less painful as a whole after that.

In addition to the plantar fascia, Graston technique was also applied to the calcaneus (heel bone), the outside edge of the foot, the Achilles tendon, calf muscles and even the hamstrings.  Sometimes I will even go higher into the glutes, back muscles and neck.  This is because the plantar fascia is a part of a longer ‘kinetic chain’ of tissue and function.  A kink anywhere in the system can result in pain and dysfunction somewhere else in that system.  Gone are the days when we focus on just the single problem area.  New science and understanding shows that the human body is a wonderful integration of connected parts.  After each Graston application, I would apply the BIOFLEX laser to the plantar fascia and heel for 30 minutes.  Laser therapy helps to decrease inflammation, reduce pain, improve blood flow and stimulate tissue repair.

As Greg’s symptoms improved it was also necessary to incorporate various rehab exercises to improve tissue length, strength and functionality to that kinetic chain.  Specific exercises like rotation hamstring stretches and plantar fascia stretches, towel toe crunches, tip-toe and heel walks and balance exercises were necessary to keep Greg’s improvement on track.  Finally, we also referred Greg to a chiropodist to address his overpronation problem with orthotic insoles.

At the 8 week phone call follow-up, Greg told me that he and his wife had a wonderful time cruising in the Mediterranean and that his foot was completely pain-free the whole time.  He has not had any issues with it day to day and is continuing to follow his recommended daily exercises.

I’d say this is the typical treatment outcome that you can expect when we follow this protocol and the patient is compliant with the treatment schedule and the home recommendations.  On occasion when the patient is not responding to therapy, I refer them out to try a newer therapy called Shockwave therapy.  It is a quite pricey treatment but the results seem promising for those really tough plantar fasciitis cases.  It is offered through a limited number of podiatry and sports medicine clinics in the GTA.

If you’ve been struggling with the foot pain associated with plantar fasciitis, there is hope for you!  You don’t have to live with pain!

Got any questions? Feel free to call us here at Meridian Wellness or drop an email to me at drtse@meridianspineandsport.ca!

Your friendly, Richmond Hill chiropractor,

Dr. Keith

 

 

Chiropractic ‘Self-Defense’ Tips for Your Ankles and Feet

We’ve reached the last of my ‘Self-Defense’ tip series and the final area I will discuss today is the ankle and foot where your body makes contact with the ground about five to ten thousand times per day!  Talk about taking a pounding!  (BTW, that’s a picture of me doing Karate at age 12)

Any time you take a step, you want to make sure that foot is planted stable and secure and that’s even more important if you participate in any athletic activity.  If this first link in the kinetic chain is weak, if something is off in the way that the bones, joints, nerves and muscles work in unison to move you around, then the forces that travel up through the foot and ankle will likely cause some sort of lower extremity injury.  It could be plantar fasciitis, medial tibial stress syndrome or ‘shin splints’, an ankle sprain, a stress fracture or maybe even a neuroma.  Also, if the kinetic chain is not working properly, your performance in your chosen sport will suffer.   You could lose 10 yards on your golf swing, run the 100m a full second slower or lose some control on your curve ball pitch.

Before we get into how to prevent some of these common injuries from happening, let’s look at the basic architecture of the ankle and foot.  Borrowing from the field of carpentry, the ankle joint is referred to as a ‘mortise’ joint…a space that something else fits into.  The two long bones of the lower leg called the tibia and fibula create a squarish space that houses the main ankle bone called the talus.  In the foot, there’s 26 bones, 33 joints, 107 ligaments and over 7000 nerve endings.  That’s some crazy complexity!  Yet it works in perfect harmony to support the entire weight of your body and even up to 8x your body weight when running or jumping.

So what can you do to preserve the integrity of this intricate ankle/foot system?  Try implementing the following:

  1. Wear properly fitting shoes – it sounds so simple, yet people regularly chose fashion over fit.  Alot of people will buy shoes that are a bit too wide, too narrow, too tight, have too high of a heel, etc simply because it looks good or even because they got a good deal at the Buffalo outlet mall!  Remember what I said earlier, your feet take at least 5000 steps a day!  Comfortable fitting shoes that support your body weight is essential, not an option!
  2. Wear the right shoes for the job – I remember when cross-trainer shoes became the fad back in the 80’s.  I think duo-sport athlete Bo Jackson (remember him???!!) was the Nike athlete that was used to promote them.  These days, shoe technology is pretty advanced such that cross-trainers are a decent choice.  But if you are more than the occasional athlete, you really need to wear shoes specific to your activity or sport.  They were designed with a specific purpose in mind and to give you optimal biomechanical support.
  3. Consider a shoe insert if you have chronic foot or leg problems.  Start with a less expensive over-the-counter option from Shoppers Drug Mart or even Costco has some neat Dr. Scholl’s orthotics.  If that doesn’t help, consider a custom made pair of orthotics which are specific to your foot shape, function and problem.  Keep in mind, that not everyone needs orthotics.  Your foot problem can often be alleviated by correcting muscle imbalances in the lower extremity.
  4. Stretch, Strengthen & Balance – if you are serious about being proactive with foot, ankle and lower leg health, you really need to address all three of these.  Stretch and massage the plantar fascia, achilles tendon, calf muscle and shin muscle.  Strengthen the inverter, everter, plantar flexor and dorsiflexor muscles of the ankle joint as well as the deep muscles of the foot.  Work on balance and proprioception exercises that affect the foot and ankle.  These may sound unusual or confusing but you can often find some good videos on Youtube that demonstrate how to do them.  In fact, I will be producing some soon on our own Youtube channel so stay tuned.  Otherwise, it’s definitely good to consult your local chiropractor or physiotherapist for advice on this!

Many of your body’s aches, pains and injuries can be prevented and alleviated on your own but you have to have the discipline to do it!  Review and implement the tips I’ve presented today and in previous Self-Defense blog entries and you should find your body will feel healthier and be less painful.

If you have any questions feel free to call us here at Meridian Wellness or drop an email to me at drtse@meridianspineandsport.ca!

Your friendly, Richmond Hill chiropractor,

Dr. Keith