It is no secret that at the Canadian Chiropractic Association (CCA) we often promote the benefits of regular physical activity as a way to stay healthy and happy. In fact, the CCA thinks it’s so important that we’ve created a free app: Straighten Up Canada! The app is currently available for download via Apple Store, Google Play and Blackberry World. Featuring easy-to-follow exercises, it helps to improve your posture and allows you to stay active during your day!
Investing time to do activities or sports that you enjoy is key to healthy aging and an active lifestyle. Being physically active is often a good way to prevent and manage musculoskeletal (MSK) injuries as well as helping maintain strength and mobility. Varying your routine between high- and low-impact activities is a great way to modify your workouts and challenge the body. We’ve outlined some great suggestions for both so you can get up and get moving!
High-impact exercise is typically described as an (often aerobic) activity where both feet leave the ground at the same time1. Often, high-impact activities may include exercise classes which involve jumping, leaping, or jogging in place. Doing high-impact exercise can put you at greater risk of injury if your body is not prepared, especially if you’re just starting out. Be cautious and adapt to a lower impact version of the activity if in doubt. Otherwise, before starting high-impact exercises make sure you have warmed-up.
Good examples of high-impact exercises are:
- Jumping jacks
- Jumping rope
- Running or jogging on a treadmill (or outdoors)
- Performing plyometric exercises
High-impact exercises tend to be more intense and expend more energy, so it’s important that if you’re doing high-impact exercises that you’re well-prepared. For some, high-impact exercises are not appropriate: they may increase the risk of injury, commonly to the ankles, knees, hips, and even the back. That being said, high-impact exercises can have a lot of great benefits too2:
- Improves bone density
- Increases an individual’s heart rate more quickly, thereby burning more calories
- Improves a person’s stability, balance, and coordination
- Strengthens the heart and lungs
Low-impact exercise tends to be less jarring on the body and joints, and less intense overall. According to the American Council on Exercise, keeping at least one foot on the ground at all times also reduces your risk of musculoskeletal injury. Some examples include4:
- Working out on an elliptical machine
- Low-impact aerobics
- Using a rowing machine
- Home exercise
- Nordic walking
It’s important to realize that low impact doesn’t mean low intensity (unless purposely designed to be so) because you can still get an intense workout keeping both feet on the ground. Low-impact exercises are great for beginners, people with arthritis or osteoporosis, older adults, individuals who are obese, pregnant women, and people with bone, joint, or connective tissue injuries.
Whichever form of physical activity you choose, make sure you do it safely.
Provided by the Canadian Chiropractic Association
1Amy Gonsalves, “High Impact versus low impact.” Diabetes Outside blog. April 19, 2011. https://blog.diabetesoutside.com/?p=1060
2Paige Waehner, “High Impact Exercise—Is High Impact Exercise Right for You?” VeryWell.com. May 2, 2016. https://www.verywell.com/is-high-impact-exercise-right-for-you-1230821
3Nicole Nichols, “low impact vs. high impact exercise: Which is right for you?” SparkPeople.com. April 14, 2010. https://www.sparkpeople.com/blog/blog.asp?post=fitness_defined_lowimpact_and_highimpact_exercises
4NHS, “Easy exercises.” NHS Choices. Page last reviewed: 01/03/2016. https://www.nhs.uk/Livewell/fitness/Pages/Lowimpact.aspx
You’ve made the decision to take your cardio routine from the treadmill to the sidewalk – congratulations! You’re on your way to reaping some amazing benefits. If you’re feeling wary about transitioning your routine to a new location, we’ve got you covered. With a good pair of running shoes and some healthy preparation, you can get the most out of your running session outdoors.
Note: Running is a high-impact activity. If you’ve never run before, please consult a chiropractor/medical practitioner to ensure you won’t worsen any pre-existing conditions or cause injury to your joints.
Here are some tips to help get you started:
Warm up and cool down: Make sure you stretch before and after your run. Stretches are an essential part of your running routine to avoid injuries. Some important points to keep in mind:
- Never stretch a cold muscle
- Hold each stretch for a slow count of 30
- Repeat twice on each side
- Don’t overstretch—be comfortable
- Don’t bounce when stretching
Pick a road or trail you are familiar with: When starting out, the last thing you want to worry about is getting lost. Before you lace up your sneakers, do some research: ask friends where they like to run, use online running forums to find popular routes, and check to see if your park has designated trails. The more popular and visible the trail, the better.
Wear the appropriate footwear: Adapt your shoes to your environment. A regular running sneaker works for the flat, predictable surface of a treadmill. But once you are outdoors, make sure the sneaker’s tread can handle the gravel, dirt roads, and slick trails. Runners should get a sneaker that supports the feet while having the appropriate sole to help maneuver and provide support over uneven surfaces.
Start slow: Running outside is more taxing on your muscles, joints and bones, making you more prone to injuries like shin splints. Start off with shorter distances on flat roads or trails. As your endurance improves, gradually increase your mileage and hill work.
Maintain a constant pace: Don’t feel compelled to push yourself to run at the same pace that you would on a treadmill. Start with moderate and comfortable pace that allows you to run safely, and gradually increase your speed over several weeks as your body allows.
If you’ve been running on a treadmill for a while, transitioning to the outdoors may take time. The mechanics of running on a stationary treadmill are different than running outside on an uneven surface.
Originally published June 2016 by the Canadian Chiropractic Association
1Shape Magazine, “Don’t make these mistakes when running. https://www.shape.com/fitness/cardio/dont-make-these-mistakes-when-running-outdoors
2Popsugar, 4 things you need to know before running outside. https://www.popsugar.com/fitness/Tips-Running-Outside-28328027
Many Canadians continue to have questions about the role that chiropractors play in the healthcare team, and what benefit chiropractic care may have to their health.
1. Once you see a chiropractor you have to keep going back
This is false. When seeking care from a chiropractor, we will perform an assessment including a history and physical examination to determine the cause of the pain or dysfunction. From these observations, a diagnosis will be made and the treatment plan developed in collaboration with the patient – according to their needs and goals. The treatment plan will recommend a number of initial visits to see if the patient responds to care and scheduled re-evaluations. Depending on the patient and the condition, the recommended course of care may vary. Ultimately, the decision to continue care is yours. As a patient, if you have questions or concerns about care, you should feel comfortable to ask the chiropractor for more information on the recommendations made and address any concerns. The care plan should be part of a shared decision-making between the patient and practitioner.
2. Chiropractors are not ‘real’ doctors
Chiropractors are regulated in all 10 Canadian provinces, and are designated to use the title “doctor” similar to physicians, optometrists and dentists after completing the extensive Doctor of Chiropractic degree program. Those professions who are recognized to use the “doctor” title have extensive training in their area of expertise that allows them to be diagnosticians – to provide a diagnosis.
Chiropractic care in Canada
3. A medical doctor must refer you to a chiropractor
In all provinces in Canada, chiropractors are primary contact providers, which means you can access them directly. Due to the extensive training of chiropractors as diagnosticians, chiropractors will perform a comprehensive assessment to help determine a diagnosis or clinical impressions. Depending on the outcome, the chiropractor can discuss a course of care or refer to another healthcare professional, as needed. However, in some cases, you may need a referral to access coverage depending on your benefits provider.
4. There is no evidence to support the effectiveness of chiropractic care
Chiropractic treatment is at times questioned on its effectiveness. Yet, the chiropractic profession and others have invested significant resources to build a robust body of evidence studying the impact of manual therapies on MSK conditions. For example, spinal and joint manipulation has been shown to be effective treatment for acute and chronic MSK conditions, like back pain. In fact, spinal manipulative therapy (SMT) is recommended as first line intervention for back pain in numerous clinical practice guidelines including the Bone and Joint Decade Task Force1, the American College of Physicians and American Pain Society2 as well as Britain’s National Institute of Health and Care Excellence3.
5. Chiropractors can only treat back pain
Chiropractors are musculoskeletal (MSK) experts and are trained in assessing, diagnosing, treating and preventing biomechanical disorders that originate from the muscular, skeletal and nervous system. In addition to the evidence that supports chiropractic care in managing musculoskeletal complaints of the spine, there is also evidence that it supports chiropractic management of the extremities, headaches and even TMJ pain,5,6. Chiropractors are also able to provide lifestyle counselling about nutrition, fitness and ergonomics among others that may be useful in managing or preventing a variety of health conditions. The health of your MSK system doesn’t just start with a healthy spine, you need to be fully aware of your health to maintain a well-rounded healthy lifestyle!
6. Adjustments are painful
In general, adjustments or joint manipulations do not hurt. In fact, many patients report immediate pain relief. Patients may be nervous about the ‘cracking’ or popping sound that may occur during an adjustment. The sound is believed to result from the release of gas bubbles from the joint – similar to cracking your knuckles!
Asking questions about your health and treatment options are very important. You are a partner in your care and your participation is critical to helping us provide the best care to meet your goal. To do so, as a profession, we strive to better understand what information you need to make those important decisions. We want to hear from you! If you have any questions beyond this blog about chiropractic treatment, visit a chiropractor in your area. To learn more about what to expect at your first chiropractic treatment, you can take a look at our online videos.
1Haldeman, S., Carroll, L., Cassidy, J., Schubert, J., & Nygren, A. (2008). The bone and joint decade 2000–2010 task force on neck pain and its associated disorders: Executive summary. Spine, 33(4S), S5-S7.
2Chou, E., Qaseem, A., Snow, V., Casey, D., Cross, T., Shekelle, P., & Owens, D. (2007). Diagnosis and treatment of low back pain: A joint clinical practice guideline from the American College of Physicians and the American Pain Society. Annals of Internal Medicine, 147(7), 478-491.
3National Institute for Health and Clinical Excellence. (2009). Low back pain early management of persistent non-specific low back pain. Londres, Angleterre.
4Hoskins, W., McHardy, A., Pollard, H., Windsham, R., & Onley, R. (2006). Chiropractic treatment of lower extremity conditions: a literature review. Journal of manipulative and physiological therapeutics, 29(8), 658-671.
5McHardy, A., Hoskins, W., Pollard, H., Onley, R., & Windsham, R. (2008). Chiropractic treatment of upper extremity conditions: a systematic review. Journal of manipulative and physiological therapeutics, 31(2), 146-159.
6Bryans, R., Descarreaux, M., Duranleau, M., Marcoux, H., Potter, B., Reugg, R., White, E., & , (2011). Evidence-based guidelines for the chiropractic treatment of adults with headache. Journal of Manipulative and Physiological Therapeutics, 34(5), 274-289.
Participating in sports is a great way to stay active and in some sports, a level of physical contact is required. However, this physical contact can sometimes result in injury. Although we hope that you are able to play safely, concussions are a common traumatic brain injury that can occur in high-contact sports. This injury can be serious, and it’s important to know what steps you should take in the event that you suspect that you or someone you know has suffered a concussion.
Here are five things Dr. Luciano Di Loreto (Chiropractor) would like you to know about concussions:
- A concussion may be caused by a direct blow to the head, face, neck, or impact elsewhere on the body that transmits force to the head.1
- There are multiple ways to get a concussion such as from falling, or a car or bike accident. When it comes to physical activity, concussions have a greater risk of occurring in sports that involve body contact, collisions, and/or moving at high speeds.2
- A concussion can be difficult to diagnose because clinical symptoms and signs can change and may evolve over time. The diagnosis of a concussion is based on the assessment of a range of symptoms (i.e., headache, difficulty concentrating, feeling like being in a fog, or emotional lability), signs (i.e., loss of consciousness or balance disturbance), cognitive impairment (i.e., confusion or slowed reaction times) and neurobehavioural changes, such as irritability.2
- Recovery: When properly managed, 80–90% of concussions resolve in a short period of about 7–10 days, although the recovery time frame may be longer in children and adolescents.1
- The most important factor in concussion management is physical and cognitive rest until the symptoms resolve. From there, a step-by-step guideline is followed that slowly increases physical and cognitive exertion before returning to one’s regular active lifestyle.1
Many chiropractors with first responder training commonly work with other healthcare professionals to support sports teams. Part of their role is to manage cases of suspected concussions and refer for additional medical attention as needed. Dr. Luciano Di Loreto (Chiropractor) & Associates can also help to co-manage the recovery and return to play of athletes.
If at any point you believe someone may have a concussion, contact medical staff immediately to assess the situation. Concussions should never be taken as a light injury and must be attended to. For more information on athlete-related concussions, take a look at our blog post on Returning to Sports after a Concussion.
Source: CCA Blog
- McCrory P, Meeuwisse WH, Aubry M, et al. Consensus statement on concussion in sport—the 4th international conference on concussion in sport held in Zurich, November 2012. Br J Sports Med. 2013; 47(5): 250-8. doi: 1136/bjsports-2013-092313.
- Makdissi M, Davis G, McCrory P. Updated guidelines for the management of sports-related concussion in general practice. Aust Fam Physician. 2014; 43(3): 94-9. http://www.racgp.org.au/afp/2014/march/sports-related-concussion/. Accessed August 29, 2016.