drbrianfloyd

[drbrianfloyd]

Does Your Elbow Hurt?

If you’re experiencing pain in your elbow when gripping things or doing a handshake, you might want to read more about the condition called lateral epicondylitis (more commonly known as tennis elbow).

What is tennis elbow? Tennis elbow is a pain focused on the outside of the arm, where your forearm meets your elbow.

It’s related to a muscle and tendons in your forearm. Tendons connect your muscles to your bones. When you constantly use your arm in a repetitive motion, the tendons at the elbow end of a certain muscle — the extensor carpi radialis brevis (ECRB) muscle — may develop small tears.

The tears lead to inflammation and may put stress on the rest of your arm, making it painful to lift and grip things. Left untreated, it can become chronic (that’s medical-speak for “ongoing”).

Tennis elbow affects up to 3% of the population, particularly adults between 30 and 50 years of age. But less than 5% of cases are linked to tennis. Source: WebMD

What causes it? As the name suggests, playing tennis — especially repeated use of the backhand stroke with poor technique — is one possible cause of tennis elbow. However, many other common arm motions can cause tennis elbow, including:

Using plumbing tools

Painting

Driving screws

Cutting up cooking ingredients, particularly meat

Repetitive computer mouse use Source: MayoClinic

When should you contact a doctor? Tennis elbow does not usually lead to serious problems. If the condition continues and is left untreated, however, loss of motion or loss of function of the elbow and forearm can develop.

Call your health care professional if the following conditions develop:

Pain that limits your daily activity

Pain that lasts despite ice, resting, and over-the-counter anti-inflammatory pain relievers

Any weakness or numbness in the hand, which may mean you have another type of injury in the wrist or elbow Source: EMedicineHealth

Proper diagnosis of your pain can help you find relief more quickly and keep your injury from getting worse. Call us today for an appointment!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post Does Your Elbow Hurt? appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

Do You Have Rounded Shoulders?

Remember when you were young and people kept telling you to stand or sit straight? It’s great if you were able to follow their advice. But, if you developed a bad habit of slouching, then this one’s for you.

How to know if you have rounded shoulders? Chiropractors and physical therapists may lead a person through a few tests to see if they have rounded shoulders.

The doctor may first look at the person’s resting position while they are standing. A person with slumped shoulders may seem to slouch, even when asked to stand up straight. Their hands are also likely to face behind them, with the thumbs pointed at each other.

A correct standing posture will see the hands facing towards the body with the thumbs facing ahead. This is a simple test, but it will give doctors a good indication of a person’s everyday posture. Source: MedicalNewsToday

What are the dangers of this poor posture? This resultant posture has a negative impact on both appearance and health. In your subconscious mind, the posture of rounded shoulders negatively affect how you see yourself and so it will gradually shape your confidence and attractiveness.

Also, the increased stress on your shoulder joints can lead to severe pain and discomfort around the neck and upper back. If left untreated, it could even lead to impingements that require immediate medical treatment. Source: LifeHack

For a solution, try doing a goalpost stretch Grab a yoga strap, jump rope, or belt, and come to a comfortable seated or standing position. Take your strap or belt in both hands and straighten your arms out at shoulder height, with your palms facing down. Bring your hands a little wider than shoulder-distance apart on the strap and, on an inhale, lift the strap up and overhead, palms facing forward. As you exhale, bend your elbows to about shoulder height and lower the strap, drawing your shoulder blades down your back and in toward your spine. (Think of forming a goalpost shape with your arms, with the strap behind your head.) Inhale and reach your arms back up; exhale and return to your starting position with your arms out in front of you at shoulder height. Repeat 3 to 5 times. Source: Prevention

It’s always better to consult with a doctor before trying any solution. Don’t let your problem get worse. Call us today to book an appointment!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post Do You Have Rounded Shoulders? appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

Things You Should Know About Anterior Pelvic Tilt

Poor posture can make you look gawky; but in addition to that, it can lead to body pain. Find out if you have been suffering from a common case of posture problems by reading more about it below:

What is anterior pelvic tilt? Anterior pelvic tilt is a problem with posture. Muscle imbalances force the pelvis to tilt forward creating an exaggerated arch in the lower back and a protrusion of the lower abdomen. Anterior pelvic tilt can cause lower-back pain and is often found in individuals who spend a lot of time sitting. This is because extended sitting causes muscles around the pelvis to shorten or remain tight and also can weaken the opposing muscles. Source: Livestrong

How do you know if you have it? You can perform something called the Thomas test to see if you have an anterior pelvic tilt.

Sit on the edge of a sturdy table.

Lie back onto the table so that your legs hang off the table at the knee.

Pull one of your legs in toward you, holding under your knee and bending your leg until it rests against your chest.

Repeat with the other leg.

If your pelvis is correctly aligned, the back of your resting leg will touch the table when you get into this position.

If you need to extend the resting leg or rotate your leg or hip in order to touch the table, your front thigh muscles are tight. This likely signals a tilted pelvis. Source: HealthLine

How to prevent it? The following tips may reduce the risk of anterior pelvic tilt.

Avoid sitting for prolonged periods of time. Those who have desk jobs, and other roles that require sitting for long periods, should take regular breaks that involve walking around or stretching.

Engage in regular physical activity. This should include both stretching and strengthening exercises.

Ensure proper posture, especially when sitting. A comfortable and healthful workspace with correctly positioned desk, screen, and seating is important. Source: MedicalNewsToday

As you can see from the above, resolving anterior pelvic tilt is simple. You just have to be consistent with your workout, along with being able to maintain good posture. If you want to know more tips, call us today!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post Things You Should Know About Anterior Pelvic Tilt appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

3 Things You Should Know About Arthritis

As we age, our body is more susceptible to illnesses and injuries—the most common of which is arthritis. But is it only found in senior citizens? You’ll find out the answer and more as you read below

Be properly informed about the facts Have you heard that arthritis only affects old people? Not true. Do you think that arthritis causes only minor aches and pains? Also not true. Have you heard that common forms of arthritis can be cured by changes in your diet? While rare forms of arthritis, such as arthropathy associated with Celiac disease, can effectively be cured with a gluten-free diet, this claim is inapplicable to the vast majority of cases. These and several other examples of myths and misconceptions about arthritis, perpetuated by the spread of inaccurate information, can keep you from managing the disease properly. Be sure to educate yourself about the facts. Source: VeryWellHealth

Some injuries can increase the chances of getting osteoarthritis Whether it’s a sports injury, a fall, or another accident, getting injured can disrupt the mechanics or integrity of a particular joint, which can increase the risk for degenerative arthritis over time. “Any significant trauma can lead to chronic inflammation in that area” and cause cartilage to start breaking down, explains Mark Karadsheh, MD, an orthopedic surgeon at the William Beaumont Hospital in Royal Oak, MI. Case in point: People who experience a complex or severe meniscus tear in the knee have a three- to fivefold higher risk of later developing osteoarthritis of the knee, according to a 2014 study from the University of Pittsburgh Medical Center. Source: Prevention

You can find relief with chiropractic care Dr. Hayden agrees that inflamed joints should be “off-limits,” but notes that chiropractors offer several adjunctive therapies that can help.

Ultrasound. Many think of ultrasound as imaging technology, but when applied to soft tissues and joints, sound waves can also produce a massaging effect that helps reduce swelling and decrease pain and stiffness.

Electrotherapy. These tiny electric pulses are not painful. They treat soft tissue injuries by stimulating nerves and muscles.

Low-level laser or “cold laser.” This technique uses a non-heat-producing laser or light that penetrates deep into the tissue, sometimes reducing inflammation.

Infrared sauna. Imagine having a hot compress warm up your joints from the inside. These rooms use controlled amounts of heat to relieve pain and increase circulation. Source: Arthritis

Don’t let your injury progress into something worse. Alleviate your pain as soon as possible. Call us today!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post 3 Things You Should Know About Arthritis appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

Pros and Cons of High Impact Exercises

At this point, you might be tired of hearing people say to avoid high-impact exercises, such as running and jumping, due to how bad they are for your joints. But what they don’t know is that it can actually be good for you. Find out more below:

PROS

Healthier heart In terms of cardiovascular conditioning, high impact sessions are often more intense, thereby creating a higher rate of calorie burn; and may appeal to those looking to lose weight. Source: Treated

Improved bone health A 2015 study that asked women between the ages of 25 and 50 to do a simple high-impact exercise twice a day (10 jumps with 30 seconds of rest between each jump) significantly increased the mineral density of their hip bones after four months. Those who jumped 20 times twice a day showed even greater gains. Even better, a study of 80 postmenopausal women (average age of 58) with mild knee osteoarthritis — the types of people you’d assume shouldn’t be doing any high-impact exercise — boosted the quality of their knee cartilage after a year of doing high-impact exercise three times a week. That said, if you do have a bone or joint condition, ask your doctor before starting an exercise routine.

The science is clear: if you want healthy bones, go for a sprint, jump some rope, or grab a tennis racket. Lifting weights is also a great way to stay fracture-free into old age. Low-impact exercise will keep your body conditioned and limbs supple, but high-impact exercise will keep your bones strong, long into the future. Source: Curiosity

CONS

While there are good things about high-impact exercise, it’s not always roses and butterflies.  Most people who can’t do high-impact exercise know it, but some other concerns include:

Too much high-impact exercise without cross-training can lead to overuse injuries.

May be painful for people with joint problems or arthritis

High-impact moves like running can cause an impact about 2.5 times your body weight, which could strain joints, ligaments or tendons that are already weak or injured

Might be uncomfortable for people who are overweight or obese Source: VeryWellFit

It’s always good to check with your doctor before you try high-impact exercises, especially if you’re out of shape. Feel free to give us a call anytime!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post Pros and Cons of High Impact Exercises appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

4 Benefits of High-Intensity Interval Training (HIIT)

A lot of people want to achieve a fit body. But for several factors, most commonly of which is lack of time, we find it difficult to squeeze exercising into our daily schedule. Now that HIIT is already hitting the fitness world (pun intended), it’s easier for busy people to work out.  Here are the reasons why you should incorporate HIIT into your routine:

Healthier heart and improved endurance By pushing your heart rate and oxygen consumption during HIIT workouts. You’ll both strengthen and improve your heart and cardiovascular activity and oxygen intake. Specifically, you will increase your body’s VO2 Max, which is the amount of oxygen a person can use per kg of body weight. As such your overall stamina and ability to workout. Over time you will notice that you will need less and less recovery time. Source: LifeHack

Lose fat without losing your muscle mass Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win! Source: Shape

Burn calories for a longer period “HIIT burns more calories during and after a workout than continuous aerobic training,” says exercise physiologist and athletic trainer Scott Weiss, C.S.C.S. “The bursts of increased intensity simply increase the caloric expenditureOpens a New Window.; thus, more total calories are burned, aiding in better body composition.” Even more: You burn more calories for about two hours after exercise, adding to the greater caloric burnOpens a New Window., he explains. Exercise post-oxygen consumption is the body’s natural ability to return to homeostasis after exercise. “With HIIT, the total calories burned is greater in EPOC than with continuous exercise,” he says. Source: MensJournal

It doesn’t require too much time or equipment Long gone are the days of not having enough time for exercise. HIIT workouts can be done anywhere: at home, in a hotel room, in a park, at the beach, etc. And most are 30 minutes or less! Who can’t spare that? Source: DailyBurn

Find healthy, natural ways to improve your body’s physical performance while minimizing sports injury by having a chiropractic treatment. Set an appointment today!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post 4 Benefits of High-Intensity Interval Training (HIIT) appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

3 Things You Do That Weaken Your Bones

Skeletal health is often overlooked during our youth, but when you start feeling the signs of aging, that might be the only time you realize that you should’ve taken care of it. Start while you’re young! Avoid doing the following:

You don’t do weight-bearing exercises “Weight-bearing exercise is the best choice for bone health and includes: walking, running, lifting weights, kick boxing, and yoga,” says Blanchard. Also, keeping variety can help prevent overuse injuries and will lead to greater strengthening results, as well. “Functional movements such as full-body, powerful movements, specifically weight training are the best for strengthening bones,” adds Denise Thomas, Reebok CrossFit Coach, over email with Bustle. Source: Bustle

Eating too much protein This is the case of too much of a good thing. Protein is an important nutrient and your body needs around 1g/ kg of body weight per day. (e.g. 70 kg person would need approx 70g protein each day). However, high protein diets are quite popular at the moment and people are often have much more protein than they need. Excess protein intake cause calcium excretion and lead to weaker bones. The key message here is balance! Source: PopSugar

Not going out Maybe you need to get out more. The body makes vitamin D in sunlight. Just 10-15 minutes several times a week could do it. But don’t overdo it. Too much time in the sun can raise your risk of skin cancer. And there are some other catches, too.

Your age, skin color, the time of year, and where you live can make it harder to make vitamin D. So can sunscreen.

Add fortified cereals, juices, and milks (including almond, soy, rice, or other plant-based milks, as well as low-fat dairy) to your diet. And ask your doctor if you need a vitamin D supplement. Source: WebMD

Starting to feel bone-related pains? We’ve got you covered! Call us today to book an appointment so you can be on your way to achieving optimal bone health.

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post 3 Things You Do That Weaken Your Bones appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

3 Surprising Benefits of Chiropractic Care

You don’t have to be an athlete to benefit from the magic hands of a chiropractor. In fact, chiropractic care is good even for children and pregnant women. There are a huge range of advantages of chiropractic care that you probably haven’t thought about before! Here are some examples:

Healthier digestive system The nerves in the thoracic (chest and abdominal) region of the spine are linked with digestion. One study published in the journal International Surgery looked at a group of 27 people who had chronic abdominal pain and found that 66% of them showed evidence of a thoracic disc herniation—a problem in the area between the spinal bones. And two-thirds of those patients who did have a herniated disc had been previously diagnosed with IBS.

Herniated discs aren’t the only spinal issues that can cause stomach problems. “If the thoracic vertebrae are out of alignment, these nerves begin sending erratic impulses to the stomach and intestines, which may lead to digestive problems such as heartburn, bloating, and gas,” says Erik Schutt, a chiropractor and physiotherapist in Tempe, AZ. “Keeping the thoracic spine free from nerve interference promotes digestive healing and optimal function.” Source: Prevention

No more painful menstrual cramps for women In addition to having a happier digestive system, your reproductive system responds to regular back realignments as well. When the nerves that go to your reproductive organs are blocked, it can create a number of consequences.

Women who had been previously unable to conceive may find it easier to become pregnant when their back is in place. Also, if you have painful periods, a regular visit to the chiropractor can help relieve the monthly cramps that typically plague you and make PMS much more tolerable. Source: YouQueen

More energetic body When your spine is misaligned, your body strains to support its weight and carry out everyday activities. This strain can lead to muscle soreness and bothersome fatigue. An experienced chiropractor can help restore nerve function and promote energy flow throughout the body. When the muscles are relaxed, the nervous system rewards the body with strength and stamina. Source: Nearsay

If you’re experiencing body pain, headaches, or you’re feeling sick often, there’s a huge chance that a visit to a chiropractor is all you need. Call us today for an appointment!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post 3 Surprising Benefits of Chiropractic Care appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

Warning Signs of Injury

Playing a sport or exercising too much can lead to injuries if you don’t practice the proper safety precautions. You may be used to some of these warning signs, just waiting for them to heal on their own, but once you experience any of the following symptoms, consider giving us a call.

Soreness or swelling Swelling is a sign of inflammation— your body’s effort to respond to injury and initiate the healing response of the immune system. While swelling is not necessarily a bad thing, it can cause discomfort. There are a few types of swelling, which can tip your doctor off as to what injury you may have:

Effusion: Swelling within a joint

Edema:Swelling in the soft tissues

Hematoma:  Swelling due to bleeding into the soft tissue

Limiting swelling allows your body to progress healing to the next stages of the response to injury. Source: VeryWellHealth

Reduced movement If swelling isn’t obvious, you can usually find it by checking for a reduced range of motion in a joint. If there is significant swelling within a joint, you will lose range of motion; the limb will only go so far in each direction. Again, compare one side of the body with the other to identify major differences. If there are any, you have an injury that needs attention.

Lack of strength Comparing one side to the other for weakness is often hard to do, but can be a good clue to identify significant injury. One way to tell is to left the same weight with the right and left side and look at the result. Often therapists will test comparative weakness manually or with special equipment.

Numbness  Never ignore numbness or tingling. Often related to nerve compression, these warning signs may indicate serious injury and should always be seen by a physician. Source: BodyBuilding

Unstable joint Similarly, it’s not a good sign if a joint seems to stick or lock when you try to move it. That can mean you have a piece of torn cartilage that is getting in the way of the joint’s movement, just like a doorstop prevents a door from closing. Both ligament and cartilage tears are injuries where your doctor may consider surgery, although that depends on the severity and on your personal situation. Source: Vitals.LifeHacker

The best way to prevent these potential injuries is to work with a chiropractor.  Give us a call today!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post Warning Signs of Injury appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

Four of the More Dangerous Sports in the World

Being active has its pros and cons. You already know the wonderful benefits sports can do to our health, so now we will look at some cons – not to stop you from having fun, but to remind you of how risky it can get. Are you into any of the following sports? 

Football The most common injuries when it comes to football are sprains and tears of the ligament, fractures in the shoulders or wrists, dislocated shoulders, and your less severe cuts and bruises.

However, let’s talk about the most dangerous potential injury of all:

Concussions and potential long-term brain damage.

We know it sounds like paranoia at first, but the reality is that there is a huge amount of proof and hard data linking youth football and brain damage. In fact, more than 99% of NFL players have been found to have suffered from permanent brain damage as a result of the sport. Source: Classifieds.USAToday

Gymnastics Gymnastics is a sport that tests balance, strength, flexibility and control. Though originally devised to test soldiers for war in the military it now is an Olympic sport contested by many. This sport which invokes an image of graceful women and men in leotards has an ugly face to it too. Yes, I’m referring to the risks involved. Wrist fractures, spinal fractures, ankle sprains, cartilage damage are some among the various injuries involved. Source: Listaka

Skiing This alpine sport puts skiers at risk of mountain or trees as they hurtle down at fast speeds. More dangerous courses require impossibly quick reaction times that, sadly, not everyone can make. That’s why one report called it the most dangerous sport in the world. Source: HealthFitnessRevolution

Mountain Climbing Mountain climbing is a sort of highly hazardous sports which involves the wonderful activity of climbing up and down to the highest climax of the natural mountain. The fact about this game is that each and every step of it is dangerous. The mountain climber is exposed to a variety of ranges of risks. The climber has to carry out a heavy physical movement. Very often they experience from muscle sprain, broken bones, tattered ligaments, twisted ankles, back injuries, frost bite and sometimes death. Source: TopTeny

These are only some of the sports with the most reported injuries. There are many others. That’s why it’s always important to practice safety precautions and wear the right gear. If you find yourself experiencing unusual pain while playing a sport you love, call us and book an appointment right away!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post Four of the More Dangerous Sports in the World appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

Most Common Bicycle Injuries

Cycling is a fun way to stay fit while also being able to look at the wonderful sceneries around town. But before you hop on a bike, familiarize yourself with these common injuries and how you can avoid them:

Wrist, Arm, Hand and Neck Pain Pains around the neck and wrists are often caused when too much pressure is being transmitted through the upper body.

In an ideal world, about 60 per cent of your body weight is positioned at the rear of the bike, and 40 per cent at the front. If too much goes through the handlebars then your arms and wrists will take a battering. So the first thing to check is that your reach is not too long and that your handlebars are not too low.

Neck pain can also arise if the bars are too low, as the rider is forced to hyperextend to look up in order to see what’s ahead. Source: CyclingWeekly

Muscle Tightness You may not even know it but your calves and hamstrings are probably too tight. You don’t feel it when you are riding because your body is too smart and has adapted to the constant motion. Try an exercise that has nothing to do with cycling and you’ll feel the pain. Tightness can lead to tearing so make sure your muscles are not “too much” of anything. Always warm up before you get on the bike and cool down when you’re done. Stretch so your muscles are flexible. Use a foam roller for extra help (if you can endure the pain). Source: TheActiveTimes

Achilles Tendonitis Achilles tendonitis is a chronic overuse injury of the tendon in the back of the ankle. It tends to come on gradually over time until the pain is constant and exercise or activity too painful to continue. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture. Source: VeryWellFit

Are you currently suffering from pain due to cycling? We’ve got you! Don’t wait until the pain worsens – call us today!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post Most Common Bicycle Injuries appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

3 Walking Mistakes You Should Avoid

One of the first things our parents teach us as we grow up is how to walk. Unfortunately, not all of us are aware of the right walking techniques that could help keep our spine and feet healthy, and save us from injuries. Take a look at some common mistakes that people make when walking, and see if you’re guilty of any of them.

Using the wrong walking shoes Not all “walking shoes” are good for walking. If this describes your shoes, you are setting yourself up for plantar fasciitis, muscle pulls, and knee problems:

Heavy: Walking shoes should be lightweight, while still providing support and cushioning.

Stiff: If your shoes have soles that won’t bend at all and you can’t twist them, they are too stiff for fitness walking. Walking shoes should be flexible so you don’t fight them as your foot rolls through the step.

Over 1 year old: The cushioning and support in your shoes degrade over time. You should replace your shoes every 500 miles.

Too small: Your feet swell when you take a sustained walk. Your walking shoes should be larger than your dress shoes if you walk for 30 minutes or more for exercise. Do you need bigger shoes? Source: VeryWellFit

Letting your mind wander the entire time If you always let your mind go free on your walks, you’re missing an opportunity to strengthen your mind-body connection. Instead, periodically check in with what the different parts of your body are doing: Are your shoulders relaxed? Are your elbows bent? Is your core engaged? And so on. And, like yoga, pay attention to your breathing. “A very common mistake is that people don’t breathe enough while walking,” Dreyer adds. For every breath out, take about 3 to 4 steps, and for every breath in take about 2 steps. Source: Prevention

Skipping the warmup Warmups aren’t just for marathoners and professional athletes. In fact, Kathy Kaehler, author, celebrity trainer and host of the “Fit and Sexy For Life” podcast, believes the more often you skip the warmup, the more likely you are to get injured.

For a proper warmup, Kaehler suggests walking at a comfortable pace for five minutes and then stopping to stretch all the major muscle groups from head to toe, including shoulder rolls, side stretches, hip circles, quad stretches and ankle rotations. Once your muscles are warm and stretched, proceed with your walk. Source: Blog.MyFitnessPal

Experiencing pain during or after a walking session? We can help you out! Call us today!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post 3 Walking Mistakes You Should Avoid appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

3 Signs That You May Be Unhealthy

Knowing what the early symptoms of poor health are can help you prevent it from becoming worse. Start making better health choices once you notice the following signs:

Failure to poop regularly Healthy bowels move every time you eat a meal. It’s called the “gastro-colic reflex.” When you insert food into the digestive tract, healthy bowels move to eliminate toxins and make room for new nutrition. Otherwise, you wind up… well…full of you-know-what. When you’re constipated, toxins in the body can seep through the lining of the bowel, enter the bloodstream, and cause inflammation, which can put you at risk of a whole host of body-yelling health conditions. Your potty is your friend, my dear! Source: MindBodyGreen

Nail abnormalities A horizontal line (or Beau’s line) can be a sign of past illness or poor nutrition — or that you’ve hit your nail with a hammer. But if they keep appearing, take steps to improve your health. Spoon-shaped nails that curve outwards can be a symptom of anaemia. And nails that are pale at the cuticle and brownish-red at the tip could mean your kidneys are struggling. Source: MSN

Inconsistent sleeping patterns Not getting enough sleep is bad, but so is over sleeping. There is, like most things, a happy medium or a healthy balance. People who don’t get enough sleep could suffer from obesity in the long run. Somehow less sleep affects our metabolism and ability to put on or take off weight. People who don’t sleep enough also are at risk for diabetes due to how it influences blood sugar levels. Not sleeping changes how the heart responds to situations and studies have shown that those who don’t sleep enough can suffer from hypertension; those who oversleep could suffer from strokes. Not getting enough sleep messes with the immune system, big time. This is why we are more prone to get colds when seasons change because the amount of daylight is affected which in turn affects our sleep habits. Sleeping around seven to eight hours is ideal, but more or less can lead to some serious health complications that could be avoided had you just found that perfect sleep pattern early in life. Source: TheTalko

Getting old shouldn’t hinder you from staying active and on top of your health. Find out more helpful tips on improving your physical performance when you book an appointment with us today!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post 3 Signs That You May Be Unhealthy appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

3 Things to Keep in Mind When Getting Back to Exercise After an Injury

Going back to the gym after an injury can be terrifying. You know you’ve already recovered physically, but the mind can still remember what you had to go through in your recovery. Fret not! The following tips will help you ease back into your pre-injury routine:

Get your doctor’s go signal Are you ready — really? You might think so, but it’s important to talk to your doctor before you lace up your sneakers. Even if you think the answer has to be yes.

If you’ve been working with a physical therapist or another sports medicine professional, ask them, too. Your therapist should have taught you specific moves to strengthen and stretch the injured area.

You shouldn’t return to your sport or activity until the pain, swelling, and stiffness have improved a lot. Pushing yourself too soon could make your recovery take longer or make your injury worse, so be sure you get the green light from an expert.  Source: WebMD

Don’t be in a hurry to go back to your old routine Allow your body and brain the time they need to begin communicating again. When your muscles are called to action, even in a relatively simple task, your brain and the muscles and nerves necessary to carry out that task must communicate. These channels of communication weaken over time and with disuse. Unless nerve damage has occurred, the communication signals can definitely be strengthened, but this process takes time; be patient. Your brain and body will relearn, given time and opportunity. Source: MindBodyGreen

Remember to cover three key elements When you’re getting back into fitness, your exercise plan should include components of cardiovascular endurance, resistance training, and flexibility, says Sikorski. “Combined, all three components will give you the most longevity with your goals,” she says. And always remember to go at your own pace and listen to your body.  Source: Self

Having a well-experienced chiropractor look over your recovery can mean faster results. Learn more about how we can help you when you call us today!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post 3 Things to Keep in Mind When Getting Back to Exercise After an Injury appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

TMJ Exercises You Should Try

The temporomandibular joint (TMJ) connects your lower jaw to your skull. Pain in this area can cause symptoms such as tinnitus or difficulty in chewing. To find relief, try the following exercises:

Goldfish exercises Place your tongue on the roof of your mouth and one finger in front of your ear where your TMJ is located. Put your middle or pointer finger on your chin. Drop your lower jaw halfway and then close. There should be mild resistance but not pain. A variation of this exercise is to place one finger on each TMJ as you drop your lower jaw halfway and closed again. Do this exercise six times in one set. You should do one set six times daily. Source: Healthline

Relaxation exercises TMJ pain is often the product of tension-producing stress. Simple relaxation exercises can help.

Here are two relaxation exercises:

Slowly inhale, allowing your stomach rather than your chest to expand. Exhale slowly while making your exhalation last about as long as your inhalation. Repeat 5-10 times.

While sitting or lying in a comfortably supported position, tense and release tension from each muscle in your body. Begin with the feet and work upwards to the head.

This second exercise is a progressive relaxation exercise to help people become more aware of areas of tension. It may also equip them with the skills to consciously release that tension. Source: MedicalNewsToday

Chin Tuck The chin tuck is perfect for reducing the amount of chronic pain an individual has to deal with.

This will correct improper head placement as a result of poor posture. First, find a mirror.

Let your arms rest at your sides. Make sure your back is straight. Begin by moving your chin forward without bending your head. Use your fingers to move your chin back into place. If anything other than your chin and neck are moving, try again.

You shouldn’t feel any pain during this exercise. Source: HealthAmbition

Don’t let the pain caused by a TMJ disorder affect your day-to-day activities. We can help you out! Call us to book an appointment.

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post TMJ Exercises You Should Try appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

3 Benefits of Using Orthotics

Walking is an integral part of our day-to-day lives. A little defect in your gait can cause issues in the long run. Orthotics can help you deal with this problem. Take a look at some of the benefits orthotics can offer:

Provides support Orthotic insoles control and guide the foot while restricting movement in certain directions. This is beneficial for those people with reduced arch support; either genetic or when it has developed over time. The support offered by these devices ensures posture correction, which in turn reduces the amount of wear and tear on the feet. When you are able to mold orthotic insoles to the exact anatomy of your feet you can ensure that any support which is naturally lacking is properly corrected. This is essential when you are carrying excess weight, as all that extra weight takes its toll on the feet. Source: SelfGrowth

Prevents pronation from getting worse In people with pronated feet and ankles, the bearing of body weight shifts to the outside of the foot, which can lead to painful bunions, among other problems.

Pronated feet and ankles can also cause the knees to turn inward, a condition commonly known as knock-knees. This abnormal placement of the knees then shifts the angle where the thigh bone meets the pelvis, resulting in an unsteady hip posture that also destabilizes the spine. The result is a domino effect that starts at the feet, works its way up the leg and into the pelvis and spine. Walking and standing with the feet, legs, hips, and spine constantly out of alignment can contribute to back pain.

The use of foot orthotics that realign the rear of the foot to prevent foot pronation may help stop this domino effect from occurring. Source: Spine-Health

Reduces muscle fatigue and pain The muscles and joints in your ankles and feet work hard to keep you moving. Unfortunately, repetitive movements or a particularly intense workout can cause these muscles to fatigue, resulting in soreness and pain. Orthotics can reduce or prevent muscle fatigue, especially if you have small arches in your feet.  Source: Nearsay

Looking for custom fit orthotics to suit your needs? Call us today!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post 3 Benefits of Using Orthotics appeared first on Dr. Brian Floyd, North Vancouver.

[drbrianfloyd]

Dangers of Wearing Flip-Flops

During the summer, it’s common to see people wearing flip-flops, especially at the beach. But if you’re going for a long walk, it’s really best to opt for footwear that offers more support. Find out why you shouldn’t wear flip-flops for a long period of time as you read below:

Exposure to bacteria Any time your feet get particularly filthy (i.e., any time you wear your flip-flops in public), they’re likely covered in some nasty things, like Staphylococcus. This bacteria can irritate the skin on your foot or (in a worst case scenario) lead to amputation. How severe exposure to Staphylococcus gets depends on whether you have open wounds—like micro-wounds from exfoliation during a recent pedicure or actual cuts—and your state of health when you pick up the bacteria. Source: Cosmopolitan

Hammer toes Flip-flops are, well, floppy, so you probably need to curl your toes down to keep them from flying off while you walk. But wear them enough and they might not straighten out once your shoes are off. “The toes actually bend up and stay in a fixed position that looks like a little hammer,” says Dr. Ramsey-Parker. It’s a deformity called—you guessed it—hammertoe. Source: RD

Thong effect The Auburn study indicates that the thongs in the middle mean you have to grip the shoe to keep it on. The thong can actually rub against the skin and causes ulcerations and sores. Also, when you have a toe thong, you tend to grip the shoe with your toes to try and keep it on. That alters your gait and puts strain on muscles you don’t normally use when you walk in regular shoes.

Also, a recent study found that men and women who wear flip-flops actually strike the ground with less force than when they wear sneakers, again altering the way you walk and causing you to take shorter steps, which may account for why people who wear them for extended periods experience lower leg pain and have more heel problems, such as heel spurs (little bony growths on the heel) and plantar strain (inflammation of the sheet of tissue covering the bottoms of the feet). Source: CBSNews

Feeling pain when you walk? We can help. Call us today to set an appointment!

  Contact: Dr. Brian Floyd 3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4 (604) 987-7100

The post Dangers of Wearing Flip-Flops appeared first on Dr. Brian Floyd, North Vancouver.