Chiropractic & Physiotherapy Clinic in Richmond Hill

Because chiropractic therapy is considered to be an alternative method of treatment, some critics question its effectiveness as well as its level of safety.  When you visit a Richmond Hill chiropractor you can rest assured that you will receive professional care from a highly trained specialist in chiropractic medicine.

The level of risk involved in chiropractic care is minimal, and the benefits far outweigh the risks.  Manipulation of the spine for lower back pain, the most common type of back pain is considered to be a safe and effective method of treatment that can be used by nearly everyone.  It is not recommended for anyone who suffers from osteoporosis or nerve damage, and people who have had spinal surgery should consult their physician before seeking chiropractic treatment.  If your back pain is accompanied by other symptoms such as fever, rash or chills, or unexpected weight loss, you should visit your doctor for an examination to rule out other causes such as infections or tumors before seeking chiropractic care.

In most cases, back pain is caused by repetitive movement and poor posture.  This type of back pain responds well to chiropractic treatment, and can be completely eliminated by removing the source of the pain while undergoing treatment.  A Richmond Hill chiropractor can advise you of the environmental factors that may be causing your back pain and suggest ways to improve your overall spinal health through exercise, better posture, and by making your environment more ergonomic.

With the demands that many jobs place on our bodies, it is easy for the spine to suffer additional strain from standing, sitting and repetitive motions.  For many of us, back pain is unavoidable.  Visiting a Richmond Hill chiropractor can provide you with the relief that you need.

Back and neck pain are the most common reasons why patients seek out chiropractic services. When a person feels fine they tend not to visit a chiropractor because nothing is wrong – right? There is ample evidence out there that clearly proves prevention in health care is what can keep people healthy and maintaining chiropractic care is no different.

Chiropractic care is a method of natural healing and this is because it helps to trigger the body's ability to heal. What mainstream physicians don't recognize is that in the human body is complex and when an ailment strikes complete healing involves looking at the body as a whole.

So how is it that if you feel totally fine you should consider an adjustment? Life has a way of taking all the daily stress factors and builds them up in ways we cannot notice. They impact our body in ways by far greater than we realize. Stress causes muscles to tense up and sometimes we don’t notice just how tense  we are because it becomes ‘the norm’. A natural approach to dealing with life's stresses should include regular chiropractic adjustments.

Our brain communicates through our body's nervous system by sending messages through the spinal column. Our spinal column often takes a beating by sleeping in awkward positions, slouching, and sitting incorrectly. You may not know it at the time but the body feels the pressure of incorrect posture and over time will cause some level of discomfort.  In some cases, people who one day wake up feeling a sore back put it to just that one night of not sleeping right, it could be a build-up of having bad posture.

Routine chiropractic care is a vital component of overall good health. Many people believe if you eat healthy you’ll be fine, yes and no; this is only one component of having good health. To maintain great health, imagine your body is a puzzle. The pieces are what are needed to be “whole”; this includes eating well, laughing, exercise, love, avoiding certain lifestyle choices, regular doctor check-ups, dental check-ups and chiropractic check-ups.

What exactly is an Adjustment

Another term used for an adjustment is a spinal manipulation. This is a primary chiropractic application that involves applying a certain amount of force in order to facilitate normal range of motions and to reduce joint restriction.

This is a procedure done only by chiropractors. They use their hands or a small instrument to apply a controlled, rapid force to a spinal joint. An adjustment corrects structural alignment and it improves the body’s overall physical function.

Benefits of an Adjustment

Having regular adjustments can reward you with many significant health benefits.   Some of the benefits include the relief of or management of:

• Migraine and tension headaches
• Stress and tension disorders
• Arthritis
• Bursitis
• Chronic injuries
• Carpal tunnel syndrome
• Arm or wrist pain
• Back and neck problems
• Sciatica
• High blood pressure
• Fibromyalgia
• Knee, foot and ankle pain
• Shoulder or elbow pain
• Sleep disorders

There are many other health ailments that can be treated using chiropractic care. Some of the ailments listed above may need more than just an adjustment as they can be complex.

Actor and former California governor Arnold Schwarzenegger is a firm believer in regular chiropractic check-ups. About three years ago he said: “We’ve got to let the people know that there is a necessity, not even an option, it’s a necessity to have a chiropractor.  As much as it is a necessity to have a dentist, you should have a chiropractor for the family.” (You can hear him say this at YouTube.)

If you want more information on how chiropractic methods can benefit you and your family be sure to contact Chiro Med Rehab Centre in Richmond Hill. Our walk-in clinic is conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. Visit Chiro-Med online or call 905-918-0419 for more information about our services.

Chiropractors have cared for children for over a century. Many parents are surprised when they learn that many common childhood ailments respond well to this natural form of health care.

Chiropractic care is complex yet in simplest terms is when there is dysfunction in the spine and its joints it can lead to dysfunction in the central nervous system (CNS). The CNS coordinates and controls all the body’s systems so even if there is some minor issue in the spine, it can create a host of negative effects throughout the entire body. Children are no different from adults when it comes to suffering with dysfunctions in the spine or joints.

A child actually goes through many physical stresses throughout their growing years. Many children attain their full height without any issues and others experience some troubles along the way. If your child appears to be uncomfortable or complains about their back or joints then seeking chiropractic care can help.

The first challenge a growing spine endures is in utero. Many parents are aware that foetal positions such as breech, transverse, brow, etc., can cause problems with the development of the baby’s spine. Spinal segments can be forced out of place by the position of the baby while in utero. It has been shown that if the baby’s position is less than optimal it can result in a longer and more difficult time while making the journey through the birth canal.

Many parents are aware of common problems in newborns such as colic, sleep disturbances, infections, reflux, breastfeeding difficulties and more. These are often traced to an irritated nervous system caused by spinal and cranial misalignments.

Significant spinal trauma can occur at, or prior to birth and as a result many parents choose to have their baby’s spine checked once he or she is born. Learning to hold up the head, sitting upright, crawling, and walking are all milestone activities that are affected by spinal alignment. As a child grows there are so many factors that come into play that warrant a chiropractic check. Some of these factors include carrying heavy backpacks, sports injuries, falls, and sitting all day in school (lack of physical activity in the day). Any one of these is a form of physical stress that can affect the child’s spine and central nervous system.

What Does a First Visit Look Like?

It is really important for a chiropractor to gather as much history as possible about your child’s health. A complete examination of the spine will be conducted and the chiropractor will use gentle techniques to locate and adjust problem areas. At no time will the examination or adjustment cause pain; it is a very gentle procedure (unless there is an injury).

Each child is different so the chiropractic care is specific to each child.

Generally speaking, spinal adjustments for infants and young children are nothing more than a very light fingertip pressure to correct misalignments in the spine. The child will not feel force, he or she will basically feel a ‘finger touch’. In most cases this is all that is needed to restore mobility to spinal joints which have become stiff or locked. Other techniques may involve the use of hand-held instruments which can provide gentle correction.

Chiropractic care for children is usually painless, except in cases where a child has a physical injury. In these cases the child may be sensitive to any touch; however, once the adjustment has been made the area can effectively heal.

How Long Are Treatments?

Children tend to heal faster than adults and this is true in chiropractic care as well. There is no definitive answer to this question because each child is different and the conditions also play a factor in determining how many treatments are required.

Does My Child Have a Problem?

It isn’t always obvious that a child may need chiropractic care. Some symptoms include restricted head movement, one shoulder appears higher than the other, one leg appears longer than the other, disturbed sleeping patterns, or breastfeeding difficulties.

Many childhood disorders are often linked to spinal troubles. Some of these include bed wetting, headaches, colic, reflux, recurrent ear infections, scoliosis, ADHD, persistent sore throats and olds, and even constipation.

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 long term health of your bones, skeletal system and over all well-being. We have clinics located in Richmond Hill and Newmarket, visit us for more information.

Anyone who has had massage therapy or even just a deep massage to help aching muscles knows how great they feel afterwards. If there were to be a list of the top three things that relax us, makes us feel great, and has health benefits, massage therapy would be on it.

So why is it that massage therapy helps us to feel so good? Without a doubt, massage therapy helps to increase blood circulation. Ancient Greeks believed that a daily massage was an amazing way to ensure maintaining good health.

There are specific massages that boost circulation to the extremities. Good circulation is essential to good health because when our circulation is where it needs to be, then our circulatory system delivers oxygen-rich blood and nutrients that is required to heal.

Everyone has experienced those moments of inactivity when our hands or feet get cold; this is because of the lack of circulation. Having this happen once in a while is fine, but if this occurs on a regular basis it could be the warning of something more severe such as blocked arteries.

Therapeutic massage can increase the circulation of blood as well as the flow of lymph. The stimulation of nerve receptors causes blood vessels to dilate and this facilitates blood flow. Lymph is a milky white fluid that takes impurities and waste away from the tissues and passes through the lymphatic system which acts as a filtering valve. Lymph does not circulate the same as blood so its movement largely depends on the squeezing effect of muscle contractions. On one hand, inactive people are unable to stimulate lymph flow yet on the other hand the stimulation caused by activity can be outstripped by the increased waste produced by the activity. Fortunately, massage can help the movement of lymph either way.

It goes without saying; our entire body needs to be healthy. Every cell in our body is dependent on an abundant supply of blood and lymph because these fluids deliver nutrients and oxygen and remove wastes and toxins. Without good circulation there is potential trouble.

Buttocks And Backs Of Legs

A  sluggish lymphatic system and circulation can greatly improve with a therapeutic massage to the backs of the legs and buttocks. The movement of lymph is highly dependent on muscle contractions and good circulation. A therapeutic massage helps to drain a blocked up lymphatic system.

Here is an interesting fact that women in particular will want to know; an accumulation of proteins, fats, and other wastes that does not get excreted from the body often ends up becoming cellulite. This is why a therapeutic massage on the back of legs and buttocks can greatly help.

Massaging the wrong areas or focusing on certain acupressure points have been known to trigger uterine contractions in some women making it vital that a prenatal massage be given by a qualified health professional. Massage therapists trained in prenatal massage know exactly what areas to focus on and provide the maximum benefits during the massage therapy.

Arm And Hand Massages

Many people get through the day with tight, clenched hands, arms, and there can be a plethora of stress and anger building up all day causing neck pain, back pain, headaches, and much more.
The lymph can also collect toxins in this area of the body as well.

Getting a therapeutic massage on the arms helps to relax the muscles therefore creating more blood flow. The increased circulation will help relieve pain, and stress. In some cases it has been reported to help those with carpal tunnel syndrome.

Stimulating circulation in your hands is as important as anywhere else on your body. If you suffer from Raynaud's phenomenon (a painful condition of primarily the fingers, toes) then therapeutic massages are important. This condition is thought to be caused by a sharp and persistent contraction of a blood vessel, which reduces blood flow to the fingers.

Improving circulation in the hands is also important following surgery or after an injury, such as ligament sprains and muscle strains. Improved circulation to injured tissues helps to expedite healing by bringing more nutrients to the area and removing harmful metabolic byproducts that tend to accumulate in the tissues following trauma.

The overall therapeutic effect of massage was once described by Hippocrates (the Father of Medicine) as ‘vis medicatrix naturae’. Hippocrates, a massage advocate, believed that massage helped the body’s natural healing powers.

Chiro-Med Rehab Centre in Richmond Hill has qualified massage therapists on staff to help you improve your circulation. Our walk-in clinic is conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. Visit Chiro-Med online or call 905-918-0419 for more information today!

Lower back pain can be a nagging nuisance from time-to-time in our life. This type of pain is often due to muscle imbalances and many of us suffer from this type of pain frequently because we have desk jobs and spend more time throughout the day sitting than moving around.

Lumbago (or low back pain) is a very common musculoskeletal disorder than many studies show affects 80 percent of the population at some point in their lives. This is a leading contributor to lost hours at work, and it interferes with recreation activities as well as routine daily activities. The good news is that low back pain often goes away within a few days.

The Benefits of Stretching:

• Increased range of motion and flexibility:
  Flexible muscles can improve your movement abilities. Lifting items, bending over to tie your shoes or running to catch the bus becomes easier when muscles are stretched.
• Improved circulation:
  Stretching increases blood flow to the muscles. Blood flowing to the muscles brings nourishment and eliminates waste byproducts in the muscle tissue. Improved circulation increases recovery rate from low back pain.
• Better posture:
  Frequent stretching helps to keep muscles from getting tight therefore aiding to maintain proper posture. Good posture minimizes low back pain.
• Stress relief:
  Stretching relaxes tense muscles.
• Enhanced coordination:
  Maintaining full range-of-motion through the joints keeps a person in better balance. Coordination and balance helps to keep an individual mobile.

Lower Back Stretch Seated

This is a great stretch you can do either at work or any time of day. Be sure you are on a chair with four solid legs. Sit upright with both feet flat on the floor and your legs apart. Stretch your arms straight out in front of you holding your hands. Slowly stretch forward as you lower your upper body until it rests in between your legs and your hands are as low as you can get them (ideally flat on the floor). You’re your position there for minimum five seconds then slowly return to the start position. Repeat this as many times as you are able throughout the day.

Lower Back Stretch Laying Down

Lay on your back on the floor with your legs out flat. Place your arms out to the side and be sure both shoulders are flat on the floor. Slowly move your right leg up and over the left leg with the right knee bent. Be sure to keep the left leg flat on the floor and slowly keep moving the right leg until the knee touches the floor at the chest level. The right shoulder will slightly come off the floor. Hold it there for a count of five and slowly release and return to the start position. Repeat the same movements with the opposite leg. Stretch out each side five times.

Lower Back Stretch On Floor

Lay on your back on the floor. Slowly raise both legs curling them into the chest. At the same time slightly raise your head so that your chin touches your knees. Hold this position for five seconds and slowly release to start position. Repeat this stretch minimum five times.

Lower Back Stretch

Begin with lying on your back flat on the floor. Bend both knees and hold the outside edges of your feet with your hands. Be sure your feet are flexed and that your knees are bent with a 90 degree angle so that they are at chest level. Keep your arms on the outside of your legs. Very gently use the upper body strength to equally press both knees to the floor (or as close to the floor as you are able). Try not to tense your chest or shoulders and keep as relaxed as possible. Hold position for five seconds then slowly release. Repeat five to ten times.

If you are able to do some stretches every day this will help to alleviate pain. Remember though, if the pain persists and stretching appears not to be helping then Chiro-Med Rehab Centre in Richmond Hill can help you. Chiro-Med has a convenient location and highly qualified health professionals to help you get back activities you once enjoyed – pain free! Call 905-918-0419 for more information or to book your appointment!

Our sleeping position(s) can have a major impact not only on the quality of sleep, but on overall health as well. Poor sleeping positions could potentially cause back and neck pain, impaired circulation, headaches, and even premature wrinkles.

For young adults and healthy people, the sleep position is not as important as when we get older or have medical issues. With age, or those with medical issues, the sleep position can make or break a good night's sleep. In addition to the sleep position, it goes without saying that the mattress quality and choice of pillow is really important to a good nights sleep. Let`s begin with these basics before discussing positions.

Choosing a Mattress

According to the Medical Centre at the University of Rochester, there’s little scientific research that exists on which mattress is best for maintaining a healthy back let alone for those with back issues. In reality, the mattress that's best for you allows you to wake up feeling fully rested and free of pain or soreness. Unfortunately when we shop for mattresses testing them in a showroom can be a different experience from actually sleeping on it permanently.

If you sleep with a partner, the bed size must allow enough space for both individuals to move into a comfortable sleeping position. Mattresses should be replaced about every ten years. If you have a back problem, ask a qualified healthcare provider or physical therapist to recommend the type of mattress that would be best for you.

Pillows

Depending on your sleeping position, multiple pillows can help keep your spine in the proper position. The pillow for your head should support the natural curve of your neck and be comfortable. A pillow that's too high can put your neck into a position that causes muscle strain on your back, neck, and shoulders. Choose a pillow that will keep the neck aligned with the chest and lower back and it should be adjustable to allow you to sleep in different positions. Pillows should be replaced every one to two years.

Proper Body Alignment

Regardless of your sleeping position, try to keep in mind that it is important to keep your ears, shoulders and hips aligned.

If you sleep on your back then you are part of a small minority. Apparently it is estimated that only 8 percent of people sleep on their backs. Sleeping on the back is by far the healthiest option for most people, because it allows the head, neck, and spine to rest in a neutral position. However, it can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea. This position can also induce heavy snoring. It is recommended that when sleeping on the back, that a small pillow be placed under the back of the knees because this will reduce stress on your spine and support the natural curve in your lower back. If you suffer from osteoarthritis or any other ailment that affects your knees, this will also help to provide you some relief. The pillow for your head should support your head, the natural curve of your neck, and your shoulders.

Although sleeping on the stomach is good for low-to-no-snoring, it’s bad for practically everything else. Seven percent of adults tend to be stomach sleepers, but this can lead to back and neck pain, unless pillows are strategically placed to provide support. Stomach sleepers put pressure on their muscles and joints, possibly leading to numbness, tingling, aches, and irritated nerves. Sleeping on your stomach can create stress on the back because the spine can be put out of position. Placing a thin pillow under the stomach and pelvic area can help to keep the spine in proper alignment. If you sleep on your stomach, a pillow for your head should also be thin, or if you can manage it, sleep without a pillow.

Sleeping on your side (with your torso and legs being relatively straight) helps the spine to remain elongated therefore warding off back and neck pain. A big plus is that you're less likely to snore in this position because it keeps the airway open. For that reason, this is the best choice for those with sleep apnea. Sleeping on the side has one downside, it can lead to wrinkles, because half of your face pushes against a pillow. A firm pillow between the knees will prevent the upper leg from pulling the spine out of alignment if you sleep on your side. It also helps to reduce stress on the hips and lower back. Bring your knees just slightly toward your chest.

Almost fifty percent of people prefer to sleep in the fetal position. If you are pregnant then this is a good position because it improves circulation in your body and in the fetus. This position is also good for snorers; however, a tight fetal position can restrict breathing in the diaphragm. It can leave you feeling a bit sore in the morning, particularly if you have arthritis in your joints or back. Try to prevent these problems by straightening out your body as much as you can, instead of tucking your chin into your chest and pulling your knees up high. You can also reduce strain on your hips by placing a pillow between your knees.

Most important of all, when changing positions in bed try not to twist or bend at the waist but to shift your entire body. Keep your stomach pulled in and tightened and bend your knees toward the chest when rolling over. This will be a tough one to remember considering when we move we are in a slumber-state or fast asleep.

If you simply cannot find that perfect sleeping position and are experiencing sleep-related pain, then a qualified health professional can help.

Established in 2007 by Dr. Behalf Sanjari, Chiro-Med Rehab Centre has a proven record of commitment providing quality health care services in the Greater Toronto Area. Chiro-Med Rehab Centre has qualified professionals who can provide the services you need. Chiro-Med has clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Chiropractic methods have proven to be a highly effective way to treat various conditions as well as being preventative. Regardless of the incredible track record of success there are still myths and rumors circulating that have no foundation.  Before we look at a couple of myth and fact scenarios, take a look at what the “Chiropractic for the World Foundation” (based in Calgary) has shown.

They posted on their website averages of malpractice insurance rates therefore providing us with some great insight into the amount of claims against health care practitioners.

• OB-GYN in Canada – $12,000 per year
• OB-GYN in Florida – $237,000 per year
• Dentist – $1500-2000 per year
• Chiropractor – $681 per year

What is very interesting is that in 2008, Ontario taxpayers spent $112 million to subsidize the medical malpractice fees paid by doctors and doctors themselves paid only $24 million. This means that the Ontario taxpayers paid 83 percent of the cost of malpractice fees.

Myth Vs. Fact

Chiropractic Care Makes People Feel Worse

Those individuals who have just started care may feel worse before feeling better and this is totally normal. However, what is critical is that the full treatment be provided and for the patient not to abandon care. When a person (for example) has had to live for years with a misaligned spine then it is totally natural for the body to adapt to the changes happening. This is no different than starting to exercise after years of inactivity, there will be aches and pains as the body adjusts. There is a transition period and depending on each individual the time frame will vary. The chiropractor who is treating the patient will explain this and let the patient know what to expect.
Being patient is important, but the results are well worth the wait. Chiropractic care does not just relieve symptoms; it helps the body heal the underlying problem so that the patient’s body will function at its optimum level.

Can Chiropractic Care Cause Strokes?

Some people are terrified of seeing a chiropractor because they believe they will have a stroke. Science has shown us that there is no need for concern.

First of all, according to the July 2000 issue of the Chiropractic Journal, the risk of having a stroke in a medical doctor’s office is equal to that of a chiropractor’s office. Strokes can happen anytime, anywhere.

Make no mistake, there have been extensive studies completed that have analyzed the risk of stroke following a chiropractic adjustment. The best estimates show that the likelihood of stroke following an adjustment range lies somewhere between 1 in 15 million people to 1 in 2 million people. This is in the same likelihood as being struck by lightning. What this study also shows is that yes, some people may have a stroke, the chiropractic treatment they received is NOT the cause.

Let’s take these numbers and put them into perspective.

• The risk of hospitalization (and death) from taking NSAIDs (non-steroidal anti-inflammatory drugs such as Advil, or Motrin) is about 1 in 1000.
• The risk of death from cervical spine surgery (neck surgery) is about 1 in 200.
• The risk of irreversible neurological damage, from the same surgery is 1 in 65.

I Feel Fine. I Don’t Have To Go To A Chiropractor

Health is only a very small portion of how you feel; however, it is mostly about how your body is functioning.  People may feel fine for years yet do not feel cancer, heart disease or diabetes starting. These manifest over a period of many years, meanwhile the person “feels fine.”  Check out this fact: in 60% of cases of cardiovascular disease, the first symptom is either a heart attack or death.

So, you may feel fine however something may be happening with your spine or nervous system. Chiropractic care can assess how the body in functioning, primarily the nervous system. The nervous system controls, regulates, heals , and coordinates the function of your entire body. It only makes sense that is works properly.

Even if you truly feel fine, a chiropractic assessment can identify areas of subluxation (when one or more of the bones of your spine move out of position and create pressure on, or irritate spinal nerves), or decreased brain/body connection. This way, treatment will allow these areas to function properly.

Cracking Knuckles Will Cause Arthritis

There is no research that shows cracking knuckles cause arthritis. Joints need to move in order to function properly and often it is the opposite that causes arthritis, lack of movement.
Arthritis being the end result of knuckle cracking is a myth that inevitably started decades ago by parents who wanted to stop listening to children cracking their knuckles.

If a knuckle “feels” like it must be cracked then there is stiffness that needs to be alleviated. The same can be said for those who crack their backs. There is stiffness or a tight feeling in the spine therefore twisting alleviates that tightness.  (However, if this tight feeling happens frequently, there may be an underlying problem that needs to be attended to.)

If there are any other myths you have heard about chiropractic care please give Chiro-Med Rehab Clinic in Richmond Hill a call. They have a team of professionals that can help you get straight answers to your questions. Chiro-Med has a convenient location and highly qualified health professionals to help you with all your chiropractic needs. Call 905-918-0419 or contact Chiro Med online!

Sources:
http://www.chiropracticfortheworld.org/
http://en.wikipedia.org/wiki/Canadian_Medical_Protective_Association

The human foot is truly remarkable as it contains a combination of 112 ligaments, 33 joints, 26 bones and a vast network of nerves, tendons and blood vessels that work hard when you run. Before considering to go out jogging or to take up running, it is very important to make sure that your feet are in good working order because the balance, support, and propulsion of a running body depends on the foot.

Before starting to run, there are some things you can do before you hit the pavement to ensure your running experience will be an enjoyable one. Before getting into the helpful hints, what needs to be said is to hydrate before you run or jog – this is very important.

First of all, are your running shoes appropriate? Your choice of footwear needs to be determined based on your foot structure, your weight, how your feet function and where you run. If you are flat footed when you run, or if you run on the balls of the feet, then an orthotic device should be considered. The shoes should provide shock absorption.

Next, proper foot hygiene needs to be practiced. Be sure your feet are kept dry with appropriate socks and powdered. This is especially important if you have blisters. Getting into the habit of powdering will help to keep athletes foot at bay.

Thirdly, start off slow. Jog for two minutes, then walk fast for five minutes then jog for two minutes, and repeat. If your muscles are feeling stiff, then walk. As the days go by, increase the jogging time 30 to 60 seconds at a time until you are jogging for five, fast walking for five. Keep increasing this and diminish the walking time until you are comfortable with just jogging or running. Be sure to make adjustments for weather conditions; the hotter and more humid it gets, lessen your running time.

The fourth hint is a big one – stretch! Before starting any exercise program and this includes running or jogging, proper stretching is important. When the muscles are properly warmed up then the strain on tendons, joints and muscles is significantly reduced. Walking for 5-10 minutes before stretching is what many joggers and runners do first, and then they stretch for 5-10 minutes. It’s important to remember that stretching is not pulling or bouncing.

Three recommended stretches are:

• Wall push-ups. Stretch one leg at a time by standing a metre away from the wall. Rear leg needs to be straight with the front leg bent as the hands touch the wall. Heels on the ground at all times. Hold the stretch for twenty seconds, and then bend the back leg and hold for twenty seconds, switch legs and repeat three times.
• Stretch the hamstring. Straighten the right leg, place it, with the knee locked, on the curb or other item that is the same height. Squeeze your quadrieps muscle (front thigh) and point your ankle and toes up towards yourself. Hold for twenty seconds. Switch sides and repeat three times.
• Stretching the lower back. Lie down on a firm surface. Bring both knees to your chest and hold for twenty seconds. Repeat this five times.

Last but not least, there is one more thing to consider before taking up jogging or running. Your feet are very important, so visiting a health professional before starting an exercise program may save you a lot of aggravation down the road. A health professional will examine your feet and identify any potential problems. This preventative measure can save your feet from unwarranted injuries.

Chiro-Med Rehab Centre has health professionals on staff who are fully qualified to assess your feet and provide custom orthotics if needed. Conveniently located in Richmond Hill, Chiro-Med Rehab Centre has a walk-in clinic at 10144 Yonge Street, just north of Major MacKenzie Drive. Call 905-918-0419 for more information.