There are no shortages of studies that indicate that Canadians are struggling with maintaining a healthy weight. Our lifestyle choices ultimately are the main contributing factor to becoming overweight; incorrect food choices, lack of exercise and alcohol consumption greatly contribute to excess weight.

Many of us are in a chair at a desk 6 – 8 hours a day and without any form of exercise throughout this time period, the body will pay the price.

Stretching

Stretching is important for a multitude of reasons. Increasing the flow of oxygen throughout the body by regular stretching is critical in order to have healthy blood circulation. Far too many minor aches and pains stem from the lack of oxygen in the blood stream which also causes tension and tightness in the muscles. Making time to stretch for 15 minutes a day can lead to improvements.  A great example of how many of us automatically correct circulation is when we are working at a desk and the tension builds in the neck and shoulder – most of us will slowly move our head in circles to alleviate that feeling; what we are doing is stretching those muscles in order to increase the flow of oxygen.

Our muscles need oxygen and stretching accomplished this. Those who stretch regularly feel the benefits for muscles that are less tense, less aching and less strained.

Stretching While At Work

Taking regular 60 second breaks to stretch throughout the work day is easy. Here are some suggestions to get oxygen moving into your blood stream. (All the below stretches are not to be done on chairs that have castor wheels. The chair must have 4 legs.)

1. While sitting and with proper posture, lower your chin as far as you can (to your chest). Slowly raise your head until the back of your head touches your back.
2. Slowly turn your head side-to-side with the ultimate goal of eventually getting the chin over each shoulder.
3. Make circles with your head – slowly.
4. Place both feet on the floor and sit straight – chest out and move both arms behind you until you can hold your hands behind the back – hold this position 5 to 10 seconds.
5. Take your right arm and hold it straight up – bend the elbow downwards until behind the back – with the left hand hold the right elbow and slightly pull until you feel the stretch and hold it for 5 – 10 seconds.  Repeat with the opposite arm.
6. While sitting place both feet on the floor place the left foot on the right knee. Slowly lower left knee until you feel a stretch in the upper outer thigh area – hold for 5-10 seconds and repeat. Then alternate legs.
7. Sit on the edge of your chair with both feet on the floor at shoulder-width distance.   Slowly lower the torso with your arms extended in front – stretch as low and as forward as possible until you feel a good stretch. Hold it for 5-10 seconds, slowly release and repeat 3 or 4 times.

These “extra” fun stretching exercises that can only be done only with a wooden chair in good condition (that has solid arms and four legs securely on the floor) positioned on carpeting so that it cannot move.

1. When time at the computer desk is spent reading (or watching television), pull the chair out to a comfortable distance. Place both feet flat on the floor and while keeping the back straight, use only the arms to slowly lift the body until the elbows are straightened. Hold that position as long as possible, and then slowly lower the body back to the chair. Repeat this exercise as frequently as possible when spending “reading time” at the computer. This will benefit the forearms, upper arms and shoulders.
2. At the desk, position the chair at an angle to free up leg space. Keep the back straight with both feet on the floor. Lift one leg off the floor about 10 cm (4”). Slowly straighten the leg to about a 140 degree angle. Hold that position. Then raise the leg higher and hold as long as possible then slowly release. Use your arms to help alleviate any unnecessary pressure on the lower back. This move will work out the quadriceps, calves and the tibialis anterior muscle.
3. Using the chair leg lift exercise, do the same only this time, firmly hold onto the arms of the chair and lift both legs simultaneously. Repeat as mentioned above. This time, not only are the legs getting a workout, but so are the abs, arms and shoulders.
4. While preparing a meal or hand washing dishes, stand erect. Choose one leg and bend the knee back until there is a 90 degree angle. Then using the upper part of that leg lift up until the gluts feel tight. Remember to keep the back straight by bending slightly forward from the hips in order to alleviate any strain on the lower back. Hold for 10 seconds and slowly release. Repeat as many times as the comfort level permits, remembering to alternate legs.

These simple stretching exercises, if done on a daily basis, will soon become so routine you’ll notice the difference.

For further information, Chiro-Med Rehab Clinic in Richmond Hill has a walk-in clinic conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. The health professionals at Chiro-Med can help you with these or other stretching ideas to help you feel great. Drop on by or call 905-918-0419 for more information or to book a consultation.

Adhesive capsulitis or more commonly referred to as frozen shoulder, is when a person loses the ability to move a shoulder around in all directions without pain. The term frozen shoulder best describes this problem because the shoulder becomes stiff and it may not be able to move at all.

Before getting any further ahead, let's briefly discuss how you should be able to move your shoulders in all directions without any discomfort. Testing your shoulder movement is as simple as:

• With both arms, reach up toward the sky.
• Hold your arms straight out in front of you.
• Raise your arms to the sides of your body so that they are level with your shoulder.
• Pretend that you are pulling something out of your back pocket.
• Pretend you are trying to unzip the back of your dress.

All these motions should not cause you pain or discomfort. If they do, then Chiro-Med Rehab Centre urges you to see your health professional.

Causes Of Frozen Shoulder

Adhesive capsulitis (frozen shoulder) develops when the connective tissue in your shoulder joint tightens and restricts your joint's movement. Often, this occurs after a time when you have been less active because of another injury, such as a rotator cuff injury, a broken arm or recovering from a surgery.

Another explanation of what causes adhesive capsulitis is that the joint capsule of the shoulder joint has ligaments that keep the shoulder bones together. When inflamed, the capsule impedes in the shoulder bones ability to move freely.

There are even times in which there are no causes, it just happens.
There are risk factors though and they include:

• Hyperthyroidism
• Open heart surgery
• Shoulder surgery
• Diabetes
• Cervical disk disease of the neck

People over the age of 40 are at higher risk for adhesive capsulitis, especially women.

Symptoms Of Frozen Shoulder

The most obvious symptom of adhesive capsulitis is a decreased motion in the shoulder area. Pain and stiffness are also possible indicators that frozen shoulder has set in. Pain prevents you from moving your arm and the lack of movement leads to stiffness. Before long, you become unable to perform activities such as reaching over your head or behind you.

Does The Shoulder Really Freeze?

No, sometimes frozen shoulder can cause the shoulder to just stop moving. This generally occurs if you don't use your shoulder enough or if you use it the wrong way; the shoulder develops scar tissue that stops it from easily moving around.

Diagnosing Frozen Shoulder

A physical examination of the shoulder is the first step to diagnose frozen shoulder. A health professional can check for the range of motion and condition of the shoulder. If the health professional is not certain, then he or she may order blood and urine tests to clarify the situation.

In the event of an injury, an x-ray of the shoulder joint can help and an MRI scan may be required to evaluate the severity of adhesive capsulitis.

Chiro-Med Rehab Centre in Richmond Hill is a trusted health care provider and has assisted people for years in obtaining a proper diagnosis of adhesive capsulitis.

Frozen Shoulder Treatment

Diligent physical therapy is important and treatment can include ultrasound, ice packs, electric stimulation, range-of-motion exercise maneuvers, and when the patient is ready, strengthening exercises. Physical therapy can take several weeks to months for full recovery. This depends on the severity of the scarring of the tissues around the shoulder.

It is very important for people with a frozen shoulder to avoid reinjuring the shoulder tissues during the rehabilitation period. These individuals should avoid sudden, jerking motions or heavy lifting with the affected shoulder.

Chiro-Med Rehab Centre in Richmond Hill can help you get on the road to recovery. Our physiotherapists have exercise and rehabilitation therapies that are designed to help each individual; and every treatment plan is tailor-made. There's no need to suffer any longer, give Chiro-Med Rehab Centre in Richmond Hill a call today.

Those who suffer with sciatica describe this symptom as a mild to intense pain that is experienced mostly in one leg making standing or sitting nearly impossible.  Sciatica can be debilitating and there is no need to suffer when there are options to help.

Causes of Sciatica

Sciatica could be a symptom of a pinched nerve affecting one or more of the lower spinal nerves. Conditions that trigger sciatica include:

• Piriformis syndrome develops when the piriformis muscle becomes tight or spasms. This puts pressure on and irritates the sciatic nerve.
• Spinal stenosis is the narrowing of the spinal canal putting pressure on the nerves.
• Spondylolisthesis is the slippage of a vertebra that becomes out of line with the vertebra above it creating a narrow opening through which the nerve exists.
• Herniated or slipped discs that put pressure on a nerve root are the most common cause of sciatica.
• Trauma to the lumbar area can cause sciatica. This can happen as a result of car accidents, sports injuries, or any other accident causing trauma to the lumbar.

Chiropractic Care

Sciatica can be treated with chiropractic care which is non-invasive and drug-free. The type of therapy will depend on the specific cause of sciatica. Treatment can include one or a combination of therapies that include spinal adjustments, spinal decompression, TENS, ice therapy, and ultrasound. What is also recommended is that while under the care of your chiropractor doing specific exercises designed to help with sciatica. It is essential that these are done ONLY under the advisement and care of your chiropractor.

Moves & Exercises to Ease Sciatica:

Low Lunges

Move your right leg back into a lunge, keeping the front left knee directly above the ankle. Lower right knee toward the ground as far as you are able, pause 15-30 seconds, and then slowly lift so right leg is straight then repeat three times. Switch legs so that the left knee is being lowered and straightened three times.

Frog

Get down on your hands and knees with palms on the floor and your knees on a mat. Slowly widen your knees until you feel the inner thighs stretching comfortably; be sure to keep the inside of each calf and foot in contact with the floor.  Keep your ankles in line with your knees then lower your body down to your forearms creating the frog position. Try to hold this stretch for 30 seconds then slowly release. Repeat two times.

Cross Legged Stretch

Lie down face-up on a flat surface and cross your left leg over your right leg. Raise both legs off the floor and reach for the outer ankles. Hug your legs toward your belly. Spread your toes making sure that your feet are flexed. Breathe slowly holding your legs for about 20 seconds. Slowly switch legs to the other side and repeat.

Hip Twist Stretch

Lie down on your back straightening your left leg out and bend your right knee until your right foot is on the floor next to your left knee. Using your left hand gently press the right knee down and towards floor on the left until you feel the buttocks and lower back slightly stretching. Your right hip and buttocks will come off the floor as you twist. Hold this stretch for 30 to 60 seconds then repeat on other side.

Back Extensions

On a flat surface lie on your stomach and prop yourself up on your elbows so that your spine is lengthened. Keep your neck long and be sure to keep the shoulders back. Arch your back up by pushing down on your hands. There should be a stretch felt in your stomach muscles as you arch. Hold for 10 – 15 seconds then return to the start position. Repeat three times.

No one has to suffer with sciatica while under the care of a chiropractor. There are solutions and exercises and Chiro-Med Rehab Centre can help you.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for a decade. Chiro-Med Rehab Centre has qualified professionals who can help you manage sciatica. We have clinics located in Richmond Hill and Newmarket, call 905-918-0419 or 905-235-2620 for more information.

If you experience low back pain and struggle to understand why, then this may help shed some light on your situation. Many of us have heard on television commercials about core strength or core training, but what exactly do these terms mean and why is there a push to strengthen our core muscles?
Let’s start off with defining core strength. This is not about getting a six-pack of abs or having a rock hard belly; core strength is about keeping your core muscles in shape as a preventative to injury.

Core muscles are the muscles that form around the trunk of the body. The more common core muscles include:

• Transverse abdominis: This is located under the obliques. It is the deepest of the waist muscles and this helps to keep the spine stable and protected.
• Internal obliques: These are located under the external obliques.
• Pelvic floor muscles: The pelvic floor is a hammock of pelvic floor muscles that connect the pubis bone at the front to the tailbone (coccyx) and sitz bones at the back.
• Multifidis muscles: This area is under the erector spinae (a group of 3 muscles that extend from the lower back to the neck) and runs along the vertebral column. These muscles rotate and extend the spine.

There are other core muscles that include: hip adductors, hip flexors, as well as the gluteus medius, minimus and maximus.

Weak Core Muscles And Reoccurring Back Pain

The abdominals are only a small portion of what makes up the core. Weak or unbalanced core muscles are often linked to severe back pain. Weak core muscles can also result in a loss of good posture and this means eventually there will be pain.

When core muscles are kept toned through core exercises, they stabilize the spine area, as well as the neck and shoulder. All movements originate from the center of the body so keeping these toned is crucial. Before you’re able to do any quick or powerful movement, your spine has to be stable and balanced from the core; if not, and it is weak, and a quick movement occurs, injury can occur. Core exercises develop functional fitness and this is highly beneficial to help with regular activities.

Weak Core Muscles And Back Muscle Spasms

When an individual has a weak core this can lead to the global muscles working harder than they should. Global muscles are large torque-producing muscles that produce a flexing motion. They act on the spine and the trunk without direct attachment. The global muscles are the rectus abdominis and the external oblique. So a weak core exerts pressure on the global muscles which results in regular muscle spasms.

If you have a lack of core development then this means you have a predisposition to injury. When core muscles are weak, putting them to work feels like hard work.  For example, it is easier to slouch than to sit straight – slouching weakens the core muscles. It also creates a shift in the natural alignment of the spine putting continuous pressure on the spinal column and all the core muscles surrounding it.  Before long, muscles become imbalanced (some over stretched and others shortened) and create deviations in the spine that produce chronic back pain

Developed core muscles help you react faster and stronger, and they allow your body distribute stress evenly and absorb shock effectively. In turn, your chances of back pain or injury are greatly minimized.

Developing Core Strength

In order to develop any muscle you have to use it. There are many exercises you can do, the best way to start is through bracing exercises.

Getting that perfect posture is very important. The more centered your spine is in relation to the rest of your body, the more erect you'll sit and stand. Strong lower-back and abdominal muscles help you to even sit at a desk all day. (If you sit several hours at a desk every day, try ditching your chair for a stability ball; sitting on this does wonders for developing and maintaining core strength.)

There is much more you can do to strengthen your core muscles. Chiro-Med Rehab Centre in Richmond Hill has qualified staff to help you regardless of whether you already have a back injury and need treatment or if you need advice on getting your core strength increased.

Chiro-Med Rehab Centre has a walk-in clinic conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. Call 905-918-0419 for more information or to book a consultation.

We are all aware that snow shoveling is hard work, and the more snow there is and the "wetter" it is, shoveling becomes extremely challenging. There's no shortage of emergency room statistics that show us, shoveling can cause cardiac arrest if a person is not careful. What emergency rooms do not show are the enormous numbers of injuries that occur. Shoveling snow should be treated in the same manner as if you were to engage in any athletic or exercise program in order to protect yourself.

In January 2011, the results of a seventeen-year study were published in the American Journal of Emergency Medicine and the results were astounding. This study reveals that the most common injury when removing snow (either with a shovel or by using a snow blower) is to the soft tissue; the majority of all injuries are soft tissue injuries such as damage to muscles, ligaments and tendons. The lower back was the most frequently injured, followed by the arms and the hands. Twenty percent of injuries were directly related to slipping or falling as a result of being outside to snow hoveling and shockingly, 15 percent of injuries were the result of being struck by a snow shovel.

Snow shoveling safety needs to be taken seriously in order to avoid becoming a statistic. Here are some tips to help you minimize, if not eliminate any chance of sustaining an injury:

• First and most important, if you have already had a heart attack or have a history of heart disease, have high blood pressure or have high cholesterol levels, do not attempt shoveling unless your doctor approves.
• Drink lots of water before starting. Have some water available because shoveling is physical exercise and avoiding dehydration is important. (When you feel thirsty, your body has already started to dehydrate.)
• Wear appropriate footwear.
• Shovel at least one hour after eating and if you are a smoker, avoid doing so before or during shoveling.
• Warm up first by stretching your shoulders, arms, hands, legs and back.
• Start slow and it is advisable to work at a slow pace – don't be in a hurry because this is when an injury is most likely to occur.
• Shovel early in a snowfall, and often if need be – better that than waiting for all 30 cm of wet heavy snow to fall!
• Take breaks.

Snow Shoveling Techniques:

• Pushing the snow rather than lifting it is best.
• When shoveling deep snow, shovel it in small amounts.
• If you know the ground is icy or slippery, toss down some kitty litter, sand, salt or anything else that is safe to use for the ground that will provide you with traction.
• Lift properly by – keeping feet at hip width – hold the shovel close to your body – space your hands apart to increase your leveraging – tighten up your abdominal muscles while lifting – avoid twisting when lifting – walk to dump the snow; do not toss – and perhaps the most important – bend at your knees not your back!

Chiro-Med Rehab Centre: Reminders

In the event you start to feel heaviness or discomfort in the arms, neck or chest areas, stop shoveling immediately. If it does not subside right away, call 911. Other signs of heart attack to be aware of include a prolonged shortness of breath, dizziness, faintness, excessive sweating, or if you begin to vomit.

Do not work yourself to the point of exhaustion because this contributes to injury, hypothermia and to possible frostbite.

Should you sustain any soft tissue injury while shoveling – stop shoveling right away! If you cannot move or are in serious pain, call 911. If the injury isn't as severe, then see a health professional as soon as possible. Should there be any inflammation, apply ice right away.

Snow Shoveling Benefits

The good news about safely shoveling snow is that fifteen minutes of shoveling counts as a moderate physical workout. Although recommendations vary among agencies, between (minimum) 30-60 minutes of moderate physical activity weekly is essential to good health. If winter brings us lots of snow, then you get lots of fresh air and exercise – without paying for a gym membership.

More good news! Chiro-Med Rehab Centre has worked with countless patients who have sustained injuries due to snow shoveling. Our Rehab Centre has fully qualified professionals that will work with you to minimize the pain and to help get you back to your usual self. Hopefully you won't get injured this winter, but in the unfortunate event you do, call us right away.

There is not a doubt that everyone from time-to-time experiences a “cracking” sound in their feet; this sound can be referred to as joint popping. Joint popping is quite common and there is usually no reason to fear that something is wrong.

As we walk cracking sounds may be heard, but this most likely occurs when the foot is moved beyond its normal range of motion. It is more common to hear cracking when you stretch or roll your foot. Pops and cracks are normal in this case because the motions require the bones and ligaments to stretch. If you have ever gently stretched your toes back and forth then you inevitably have heard cracks coming from your toes.

Causes of Cracking

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There are two main reasons why our joints crack. The bones in our joints are surrounded by synovial fluid which lubricates and prevents bones from rubbing against one another. Synovial fluid contains three gases: oxygen, nitrogen and carbon dioxide. These gases form bubbles when the joint capsule is stretched. A popping sound is heard when oxygen bubbles are released. The other reason why joints crack is related to movement of the ligaments or tendons. Ligaments or tendons can tangle or they can excessively tighten and when this happens, you hear a gentle pop as they return to their normal position.

Some cracking and popping scenarios that you need to be wary of include:

Pain - When you experience repeated popping or cracking and it causes you pain then something may be wrong. This is a possible indication that a structural joint problem exists and this needs to be treated.

Locked joint – If the joint becomes locked when it pops or cracks then there is a possibility that something may be caught between joint surfaces. A piece of torn bone or cartilage may be the cause. Once a joint is stuck then it will need to be manipulated to unlock it – and this will cause a pop.

Rupture - If there is a serious rupture of a tendon or ligament then this can create a popping sound. If this happens it can be painful.

Swelling – If you experience any swelling at the site of ‘cracking’ then this needs to be looked at by a qualified health professional.

Arthritis – You may have arthritis in the foot and arthritic joints makes sounds. This is caused by the roughness of the joint surface and the loss of smooth cartilage causing the bone to grind on bone.

(Many people experience pain in the toes and are not sure what is going on. Toe arthritis in caused by inflammation of the toe joints. It tends to attack the big toe more than the other toes. Past injuries or traumas can be reason why arthritis can hit later in life. Other culprits include gout, osteoarthritis and rheumatoid arthritis. Risk factors include women who frequently wear tight, high-heel shoes, being overweight, increased age and family history of arthritis.)

Bottom line, joint popping usually occurs when a joint is manipulated beyond its normal range of motion yet it is possible for pops and cracks to sound during normal movement of the foot. This should not cause you pain. If it does, and more to the point, if it frequently causes you pain, then you need to seek qualified professional help. Chiro-Med Rehab Centre can help you.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help evaluate you. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-0419 for more information.

Cervical disc herniation typically occurs as we age. Over time discs can lose elasticity and ligaments around the discs can get frail. Damaged discs can rupture or bulge and cause what is known as a slipped or herniated disc. The vast majority of herniated discs occur in the lumbar or the cervical area of the spine.

So where exactly are discs located? Discs act as shock absorbers and are comprised of strong connective tissue located between vertebrae. The cervical spine is located in the neck area and consists of seven vertebrae in total located between the skull and the chest area. Also in the cervical spine are two facet joints that assist in the bending and rotating of the neck and upper back.

A Closer Look At The Discs

A disc is comprised of the "annulus fibrosus," a tough outer layer and the "nucleus pulposus," an almost gel-like centre. Here's where age can affect the discs; the centre of a disc can begin to lose water content which results in the loss of the cushiony effect. As a disc deteriorates, tearing can occur in the outer layer. Displacement of the disc's centre can therefore occur therefore becoming a herniated or ruptured disc. A herniated disc can create pressure on the nerves resulting in tingling, numbness pain or weakness in the arms or shoulders. The first telltale sign that this has happened is usually neck pain.

Cervical Radiculopathy

Cervical radiculopathy basically means the pinching or inflammation of a cervical nerve. So this is cervical disc herniation. It can also be cervical spondylosis which means there are degenerative changes including: the contour of the disc bulging; narrowing of the disc space and; spurs that are the result of the calcification of the disc.

Diagnosis

A medical professional will conduct a thorough examination to determine the exact location of the pain as well as an examination of the neck and complete assessment to determine if there is a loss of sensation or reflex changes

The family physician can also provide a cervical disc herniation diagnosis by requisitioning an X-ray image, CT scan or an MRI. An X-ray will reveal narrowing of the disc space and bone spurs but it cannot show a disc herniation or nerves in the spine. The MRI and CT scans can provide a better picture of all the spinal elements and will usually determine if there is a cervical disc herniation.

Nonsurgical Treatment For Cervical Disc Herniation

Many patients will discover that there is a significant improvement with nonsurgical treatment. A qualified health professional can prescribe nonsurgical treatments including rest, a neck collar, heat treatment, cold packs, physical therapy, hands on therapy, as well as specific exercises. The main objective of nonsurgical treatment is to reduce the irritation of the nerve from the herniated disc material so that pain is relieved. So long as there is a specialized care program designed for your exact needs, and you adhere to the health professional's advice, pain management or elimination can be achieved.

Chiropractic and physiotherapy treatment options are very effective and for most patients. Treatment may involve several visits but the results are worth it.

Spinal decompression therapy is another effective method to manage and/or eliminate pain. It's crucial that patients follow the treatment plan as explained by their health professional in order to maximize the end result which is elimination of pain and increased quality of life.

The good news is that very few people suffering with a cervical disc herniation requires surgery. Most individuals are satisfied with the outcome of nonsurgical treatment.

Jogging or running is a preferred form of aerobic exercise for many people. Even in the winter months there are dedicated joggers out there in cold temperatures getting exercise. Although aerobic exercise is important, some people have found that running has caused them some physical problems.

Running involves repetitive jarring of the spine and depending on your back health; it can either cause problems or worsen a current problem.  This sport may appear to be harmless but back pain is a common complaint among joggers, especially when they are not wearing appropriate footwear.

You might be surprised to know that running puts three to five times your body weight onto your feet, joints and muscles every time you hit the ground. You'll want to take your body frame into account when choosing the right shoe for you.

Joints and discs are jarred and compressed when the body leaves the ground and hits the ground with every stride. That’s a lot of pressure on the knees and the back, after all, “pounding the pavement” is not natural and there can be short and long term consequences. Some experts recommend that joggers run on softer surfaces such as a padded track, grass or on a treadmill.

One thing that is critical is that if you jog, you need a top-quality cushioned running shoe. Many health professionals advocate cushion running shoes to help protect the joints and spine.

The Running Shoe

Selecting the right running shoe for your foot can be a daunting task, especially when you walk into a sports store and see dozens of shoes to choose from. Getting advice from a professional is important because a properly trained health professional can determine the type of foot you have and make suggestions that can help thwart off any possible troubles. More importantly, if you have any back pain at all, you should see a chiropractor before continuing to run; you could be causing more problems by ignoring it.

Motion-Control Shoes

Motion-control shoes offer support for those who overpronate (when the foot rolls excessively inward as the edge of the heel strikes the ground). This action can cause lower back stress or alignment issues. Overpronators tend to have low arches that require additional support.

Stability Running Shoes

Stability shoes are designed to control slight overpronation; and most joggers overpronate. These running shoes are designed to provide moderate support and cushioning.

Cushioning Shoes

Joggers wearing cushioned runner shoes typically supinate; this means their feet tend to exhibit an outward movement when they jog. They are the opposite of pronators and typically have higher arches. If there is no cushioning then the body takes the brunt of the pounding and this can cause damage to joints which results in back pain.

Tips for Buying Running Shoes:

• Every time you shop for running shoes, have your feet sized properly. You may have different sized right and left feet; many people do.
• Forcing a shoe on a foot will eventually cause pain.
• Avoid buying shoes based on advice given after a salesperson has watched you walk. Your gait and foot motion are very different when you run; and although a salesperson may be knowledgeable, they are not health professionals.
• All runners pronate. Pronation is a normal foot motion during walking and running. Pronation alone should not be a reason to select a running shoe. Stopping pronation with cushions in the shoes may actually cause knee or foot problems to develop. Excessive pronation can occur, but in most cases can be corrected with therapy and exercises to strengthen the foot rather than by a shoe.
• Purchase shoes at the end of the day when your feet have ‘swollen’ as much as they will.
• Be sure the shoe has a wide toe box. The toe box is the area where your forefoot and toes are. You should be able to wiggle your toes easily. Narrow toe boxes do not permit the normal spread of the foot bones during running.
• Test the shoe to determine if it is too narrow: take the insert out of the shoes (if you are able) and step on them on the ground. Does your foot hang over the sides of the insert? If so, your shoe is too narrow.

If you have any discomfort or pain in the foot, leg, hip or back and you aren’t sure whether jogging is safe or not, call Chiro-Med Rehab Centre. We can help you determine what exactly is going on and help you to choose the right shoe based on your needs.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to ensure the stretches and exercises will benefit the health of your spine. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.