2. Eat a Healthy Diet-Proper nutrients allow the body to repair itself easier. Eat organic, unrefined foods and drink at least eight glasses of pure water every day. Avoid drugs, whether recreational or prescribed, including alcohol and caffeine.

3. Maintain Good Posture-Are you sitting up straight as you read this?

4. Sleep on Your Back or Side, Never Your Stomach-Avoid sleeping on your stomach, it twists your neck; avoid the fetal position, it reverses your spinal curves.

5. Invest in a Good Chair, Pillow and Mattress-When you think about the amount of time you use these things each day, it's worth it.

6. Stretch Your Spine Before and After Sports-This will also help to loosen up the surrounding muscles.

7. Stretch Your Legs and Back After Each Hour of Sitting-whether in a car or at a desk, stretching regularly will help to keep you from tightening up or injuring yourself further.

8. Never cradle the phone between your neck and shoulder.

9. Do Not Overload Your Backpack, Purse or Wallet. Remember to carry it over both shoulders to balance the load (if possible). Keep your wallet out of your back pocket when sitting, especially when driving.

10. Remember To Visit Us Regularly-Especially if you are ill, under a lot of stress, pregnant or in an accident or trauma. Remember, it is much easier to prevent a problem than to correct one.

HEALTHY WINTER LIFESTYLES: Snow offers new ways to get fit

From the desk of Dr. Phil

We live in a beautiful place. While shoveling snow recently I began to get excited about being outside. We have so many options for outdoor activities, something ought to catch your attention. Here’s just a few:

Walking. Even if it’s only a few turns around your yard, driveway, block or neighborhood, you’ll feel better after being outside.

Nordic walking. This is a small twist on our basic walking routine. You just add poles. This helps increase your caloric expenditure and is more engaging than just walking.

Snowshoeing. If you can walk you can snowshoe. Strap on the much lighter and easy to use designs of today and get hiking. Again, you can find great trails within minutes, and you can use your shoes in a variety of snows. It is peaceful, relaxing, and a great way to get your heart pumping during winter.

Cross country skiing. Hook yourself up to some boards, grab some poles, and go. Cross country skiing is one of the best aerobic exercises out there, and we have great trails just minutes away. Head to the Superior Municipal Forest for some great trails and great exercise. Since both your arms and legs are moving you’ll create a huge calorie burn.

Downhill skiing and snowboarding. Alpine or downhill skiing and snowboarding are direct descendants of cross country skiing. Great lessons in physics and energy, both are other great ways to get a workout and enjoy our beautiful area while being active.

Sledding. Sliding downhill is a great winter sport and has a nice pay off to the uphill hike. In addition, it gets you to repeat over and over. However, use caution and common sense as many injuries are a result of the activity. Sledding is a cheap and easy way to enjoy quality family time and the outdoors.

Ice skating. Gliding across the frozen pond, twirling, and gaining speed, how graceful, or imagine a fast game of hockey chasing a puck across the frozen water with intensity and great friends. Broomball comes in next — heart pounding, easy to learn, and we have a rink in every neighborhood!

Curling. When I explained this sport to family in the south they were a bit perplexed. They never really got it. It could have been my explanation, but they kept getting stuck on rocks and sweeping — they never made the connection. If you’ve never made the connection, try it. The folks at the curling club love beginners.

Ice fishing. OK, this is only a workout depending on your preference for movement. Where did you park? How did you get to your spot? What will you be doing while you are fishing? The answers to your questions will determine what type of exercise this is, but if you park and hike in, and limit your fishing activities to fishing, it can be a great workout hauling things out and back and a wonderful way to enjoy a winter day.

Ice climbing. Looking for a great adventure? Try ice climbing. This is the winter version of rock climbing, and once again there is plenty of ice. Grab a buddy and take a class. You’ll be hooked and ready to yell “climb on.”

I bet you can come up with more outside activities, so get moving. Oh happy snow!

Lifestyle challenge

Pack up the family and choose a different activity or decide to do something different during holiday celebration and elicit friends and family to get active.

Are Hikers and Others Quenching Outdoor Thirsts with H2-UH-OH?For years, hikers, bikers, campers, and other outdoor recreationalists have favored wide-mouthed water bottles made from Lexan® polycarbonate plastic, like those sold under the brand name Nalgene®. Lexan‚s advantages have been as clear as the water that flows from containers made from it. It‚s tough, lightweight, absorbs no flavors, and imparts no unpleasant tastes to liquids stored inside.

According to new research, it may, however, be imparting unhealthy doses of a chemical called bisphenol-A.According to several recent studies, polycarbonate plastic readily leaches a chemical called bisphenol-A (BPA) into foods and liquids that are stored in containers made from it. BPA has been identified as an endocrine disrupting chemical, or a chemical that easily mimics hormones when absorbed by the human body. In the case of BPA, the hormone being mimicked is estrogen. Exposure to this compound at the wrong time can cause a cell division problem called aneuploidy in which chromosomes do not evenly split as a cell divides, leaving the two resulting cells with more or fewer chromosomes than normal. This uneven distribution of genetic material can in turn lead to cancer, miscarriage, and birth defects that include Down‚s Syndrome.Low levels of BPA, including those well below the current regulatory safety threshold, have also been shown to affect prostate development, promote prostate tumors, affect breast tissue development and sperm counts, and even possibly create and enlarge fat cells.

The problem with BPA contamination from polycarbonate water containers first came to light in 1998 during research at Case Western Reserve University. Scientists conducting a study on aneuploidy in mice noticed a sudden inexplicable 8-fold increase in the condition in their test subjects. An investigation found that a lab worker had washed out their water bottles with a particularly harsh detergent that had caused large amounts of BPA to be released from the plastic into the animals‚ drinking water. The researchers found that the BPA levels the mice were exposed were similar to the levels experienced by people under normal conditions and that chromosomes in cells affected by BPA appeared to have been "shot with a shotgun.‰ To verify their unexpected conclusions, the scientists duplicated the detergent accident and achieved the same results. To verify that BPA was, in fact, the culprit of this genetic damage, they then gave mice a daily dose of pure BPA and found that results of this intentional exposure were the same.As a result, for several years now, experts have warned against washing polycarbonate bottles with harsh detergents and/or using older bottles for food or beverage storage, especially those with scratches, discolorations, or other readily apparent signs of age.

The belief was that BPA generally only leached from well-used bottles or those that had come into contact with the strong chemicals found in many commercial dishwashing detergent formulas.Additionally, a University of Missouri study, as reported in the July 2003 issue of Environmental Health Perspectives, found that the BPA leaching problem isn‚t restricted to older polycarbonate bottles. Instead, researchers found detectable levels of BPA leaching out of brand new bottles at room temperature. This new finding calls into question the safety of any kind of polycarbonate plastic container, new or used, for food or beverage use.Unfortunately, polycarbonate plastic bottles and containers are identified by the plastic recycling symbol #7, which is used for a wide variety of plastics and plastic mixtures that fall into the "Other category. Unless this #7 symbol is accompanied by the letters "PC, there‚s no sure way to tell if the container in question is made from polycarbonate or some other kind. To be safe, environmental advocates suggest simply avoiding #7 plastics altogether and opting for safer choices for food and beverage storage.

These better options include polypropylene (#5 PP), high density polyethylene (#2 HDPE), and low density polyethylene (#4 LDPE). No evidence has been found to suggest that these plastics leach toxic materials. Scientists advise against the repeated use of plastic water bottles made from plastic type #1 PETE as there is evidence to suggest that such bottles leach a compound known as DEHA, which is classified by the EPA as a possible human carcinogen, as well as acetaldehyde, which has received the same designation from the International Agency for Research on Cancer.In addition to outdoor water bottles, it should be noted that polycarbonate plastic has also been used in the past for many baby bottles.

Although environmental experts note that manufacturers have quietly substituted other, safer plastics for their baby bottle products since the BPA leaching issue first emerged in 1998, these products have not been banned and may still be found in some stores. Parents and other child care professionals are advised to check new and existing bottles for the #7 code and dispose of them. Safer substitutes (see above) are easy to find.Babies aside, consumers unwilling to part with their polycarbonate water containers should wash any they own only with very mild soap and water and throw away any that have interior scratches, discolored areas, or other signs of aging.

Stainless steel and glass containers, though heavier, are healthier. Nalgene also manufactures a model of their classic water bottle made from safe HDPE plastic.

For more great information on some healthy alternatives to this problem, we invite you to contact us for a complimentary consult at any time.

All the best from Dr. Phil of Back To Basics Health & Rehabilitation Centre 

To Rest or not to Rest… Good Question! 

Why complete rest sometimes is the worst thing you can do. 

By Canada’s Dr. Phil

How many times have you sustained an injury and are then told by a doctor to just rest or “stay off of it” for an extended period of time? The reasoning is sound because the injury itself does need time to heal and activities that would aggravate or make the condition worse should be avoided. The problem is that people take this advice to mean total rest from all activity for that extended time and then try tojump back into their previous level of activity right away. What about your strength, stamina, cardiovascular fitness and agility? Did you really think your hard earned fitness levels would just stay at the same level you had achieved before the injury during 2-4 weeks of doing nothing? 

The only time complete and total rest is absolutely the best thing to do is in thecase of concussions when even the slightest activity can exacerbate symptoms and delay healing indefinitely. The fact is you should always consult with a rehabilitation professional before trying to undergo any type of reconditioning program but quiteoften there are many activities that can be performed safely without the risk offurther injury. These activities should be designed to maintain strength in otherareas of the body, as well as maintaining a base level of cardiovascular fitness during rehabilitation. 

It is well established in the sports medicine literature that the better physical condition a person is in before an injury, the faster the recovery will be. Unfortunately it is also a well-established fact that you can begin to lose your fitness levels after only three days of no activity.

Only three days! Imagine what your fitness levels will be like after a few weeks. Another well established fact is that for most connective tissue – proper oxygenated blood flow to the area is vital to the tissue healing.

Aerobic exercise during the rehabilitative process can improve vascularization and increase the oxygenated blood flow to the entire body including the site of injury. During the initial stages of injury a certain amount of immobilization or restricted motion is necessary but the sportsmedicine model of rehabilitation emphasizes early controlled mobilization of an injury to promote a healthy, strong scar to form.

This last statement needs a little clarification because I can already sense the questions arising in your mind  “I thought scar tissue was bad?” That statement is not entirely accurate. All soft tissue heals by scarring. Scar tissue is laid down to fill in the gaps left from an injury. The scar tissue is made from strands of collagen and other cellular proteins.  If left to its own devices, this scar tissue will lay down these strands like a big ol’ haystack. With fibers going in every direction but in no particular order or fashion therefore leaving the scar very inflexible and also not very strong.

With early controlled mobilization during the healing process and applying proper stress to the healing tissue, you can force the scar tissue to lay the strands down along the linesof stress. With all the fibers oriented in the same direction it makes the scar much more flexible and strong which means it is much closer to being like the original tissue its replacing. 

If you let the scar form on its own during this extended period of not moving andrest, range of motion will be reduced and the involved tissue much weaker and susceptible to re-injury. It also means that after this long rest period the only wayto restore range and then strength is to manually break up the existing scar andthen impose the proper stresses to convince it to lie down properly again. Believe me, breaking down excessive scar tissue can be extremely uncomfortable. 

The other point to consider is this; your leg is in a cast – does that mean your arms are broken too? What about maintaining your cardiovascular fitness with an arm bike? One-legged leg press to maintain strength in the unaffected leg? Upperbody strength training? When the cast comes off and your injured leg is half the size of your non-injured leg – should you go ahead and start running on it? (That’s agood way to avoid playing the rest of your season).  

There are many things to consider while rehabilitating an injury but the worst thing you can do in most cases is nothing at all.  Consult with your sports injury rehabilitation specialist to guide you through the entire healing and return to play spectrum.

The team at Back To Basics are experts in this field, and returning you to your previous level of activity as quickly and safely as possible is our mission. If you would like a complimentary consultation to discuss your needs, we look forward to meeting you.  Call us at 519-827-9519.  The team at Back To Basics Health & Rehabilitation Centre is proud to serve your needs, with trust and intergrity. Visit us at: www.backtobasicscentre.com 

ITS ALL ABOUT THE FIT:

Footwear Tips to Keep Your Feet Happy

By: Canada's Dr. Phil

As Spring is coming upon us, most of us are happy to get back into running, biking, golf, and many other sports. Eager to try out that new putter, or the latest GPS watch, we rummage through the closet, dust off the old footwear, and head out to enjoy the sunshine.

Many of us don’t stop to question whether the shoes on our feet are still

appropriate for the pounding that they are about to endure.

As a Sports Injury Specialist, I see athletes with two common footwear problems.

The first is an issue of proper fit, and the second is an inappropriate matching of foot type to footwear.

Proper fit for your athletic shoes can be somewhat of an art if you’re one of those people with a hard-to-fit foot. But for most of us, these basic principles should help get you started.

The first thing that you have to do is throw away the mind set that just because you’ve been a size 9 all your life that you still are. Footwear manufactures construct their shoes around a basic foot mould called a last.

These lasts can vary between companies, so although you may indeed be a size 9 in one manufactures’ shoe, you could be a 10 in another. When at the shoe store, make sure that they measure your feet. This

measurement is not concrete, but it is a good place to start.

Measuring your feet will also alert the salesperson if you have feet that are different sizes.

The heel to toe fit of your shoes should be such that you have a minimum of 1/8”, or the width of your pinkie finger, in-between the longest toe and end of your shoe.

An easy way to quickly see this is to take out the sock liner, most commonly known as the“insole”, and step on it. This simple act can provide a wealth of information. If your toe hangs off the end, the size is too small, and conversely if the sock liner dwarfs your foot, then the size is too big.

Shoes that are too small can lead to things like black toenails, blisters, and pain due to mechanical pressure. Shoes with excessive room will lead to blistering, tripping, and poor control and support of your feet.

Heel to toe fit is very important, but another measurement called the “heel to ball” length, or the arch length, is just as crucial when optimal fit is desired.

If you’ve ever looked on the side of the device that measures your foot, there is a little piece that will line up with the centre of the big toe joint; this measures your arch length. A quick way to measure this in the shoe is to mark the widest point of the shoe, and this point should match up with the widest part of your foot.

This measurement is important because your foot is designed to flex in a particular spot, and that flex point is fixed. If your shoes do not match up with this flex point on your foot, your foot will have to work over time to propel you forward, and possibly predispose you to injury.

Next is the issue of proper width. A proper width fit in athletic shoes can be difficult.  Many footwear manufactures only make their shoes in one, possibly two widths. If your foot doesn’t fit a particular brand, instead of shoving your foot into it with the idea that it will “break in”, move to different brand that offers a variety of widths.

The rule of thumb for width is that the shoe should be snug to your foot. If you can move your forefoot side to side, or it feels like the circulation is being cut off, change widths.

Shoes that are too narrow can lead to pain from pressure, and numbing of the toes.

A common question that I am asked every day is “how do I know when my shoes need to be replaced?” The answer to this question is two fold.

Athletes should replace their shoes every 500-700km. A useful trick is to jot down the month and year that you bought your shoe in an inconspicuous spot, then keep track of your distances so you have an idea when it is time for new shoes.

Also, horizontal compression lines in the midsole of the shoe is an indication that the material has been compressed beyond the point of rebound, confirming that it is time for a new pair.  To keep your shoes from compressing prematurely, don’t train in the same shoes on consecutive days. The material that helps control and shock absorb needs time to rebound and 24 hours in-between training sessions is usually sufficient.

Alternating your shoes will ultimately increase their life, and allow the shoe to do its job in providing shock absorption and control for your feet. Well, there you have it, the basics of fit. Of course fitting footwear can be much more indepth and I advise any consumer whether an elite athlete, or the weekend warrior to go to a specialty store or a Sports injury Specialist where in-depth knowledge will translate into happy feet.

If you would like to speak with us regarding your needs, please feel free to call us at 519-827-9519 for a complimentary consult, and if you purchase customized prescription orthotics, I will reward you with a $100.00 gift certificate from Back To Basics Health & Rehabilitation Centre.

For more information visit us at: www.backtobasicscentre.com

Best Exercise Tips for Golfers

By Canada.s Dr. Phil

If you are starting to play golf after leading a primarily sedentary lifestyle then you are going to notice that it is going to be rather difficult for you to just run out and play and entire 18 hole round of golf. 

However, if you have been playing for a while you are probably in much better physical shape, but overall your golf game will be greatly determined by your level of physical fitness.  If you are in great shape physically, in terms of flexibility, strength and endurance you will be able to play a much better game than someone who is in lesser physical shape.

The primary differences is the amount of flexibility that the muscles provide.  Bulky muscles tend to be stronger, yet at the same time they are not as flexible which will greatly restrict your ability to twist appropriately while you are swinging the ball.  However, building lean muscle is not impossible, but will take a conscious effort.

The majority of people who are working to build muscle strength tend to build muscle mass automatically.  This is typically because they are lifting large amounts of weights.  Rather, to build lean muscles you need to work to build repetitions of lower weight weights.  This will allow you to improve your muscle strength, while allowing you to work towards building the lean and slender muscles that are better for your overall golf game. 

Resist the urge to lift weights that are heavier than 100 pounds because this will result in bulky muscles rather than lean muscles.

If you do not stretch then you may find yourself very sore after a game and regretting playing.  Just stretching for as little as 5 minutes before and after a round of golf will ensure that you are able to continuously play without any problems and without feeling as if you are spending more time stretching than playing golf.

As you are playing golf, it is very important to remember that you are often out in the very hot sun.  For this reason, you need to always ensure that you take some water with you to ensure that you stay well hydrated during the game.  If you become overheated or dehydrated, it will start to hinder your game as well as cause you problem in having the necessary endurance to play. 

Always drink plenty of water to ensure that you are able to continue playing.  This is important no matter what type of exercise you are doing to ensure that you are as healthy as possible.  

Your last major tip should be ensuring that you walk as much as possible.  Golf may be a rather slow moving sport, but it does typically involve great amounts of walking. You need to be able to walk great distances without losing your breath, or experiencing back or leg pain.  These problems can really reduce the amount of time that you can play and could potentially cause you to have to quit playing a game in the middle of a course.  This is never something that is enjoyable so ensuring that you get plenty of walking exercise is essential. 

If you have problems with finding somewhere to walk then consider looking into a treadmill that will allow you to still get plenty of walking exercise even off the green.

A bit of careful planning and a tiny bit of carefully planned and executed exercise can go a very long way towards helping you improve your golf game dramatically.  If you want to play golf as more than just messing around on a green, you will need to improve your physical fitness levels and you will be rather amazed at the benefits that it provides to your health as well as your overall golf swing.

"Fore" more great tips and assistance to empower you towards your best Golf game, contact us for a complimenatary assessment of your needs.

Visit us at www.backtobasicscentre.com  

Groin Injuries in Hockey:

them?

What to do if you get one.

By Canada's Dr. Phil 

They are the two words that get an instant reaction of sympathy pain from anyone who has played the game – Groin Injury. There are more devastating injuries in hockey to be sure but groin injuries are probably the most common and can be more difficult to manage properly.

A groin “pull” or strain is a general term for any one of several possible injuries involving the structures supporting the hips or pelvis.

? Abductors (Tensor fascia lata, gluteus medius and minimus) are responsible for the lateral movement of the leg away from the midline of the body.

? Hip flexors (rectus femoris, iliopsoas) are responsible for bringing the leg forward and up.

? Hip extensors (Gluteus maximus and hamstrings) are responsible for bringing the leg straight back.

? Finally,Adductors or true groin muscles (Adductor longus, brevis & magnus, Pectineus, and Gracilis) are responsible for bringing the leg back toward the midline of the body.

Abductors and hip extensors function together during the push off phase of skating and adductors and hip flexors function during the recovery phase of the skating stride.

Adductors are also extremely important during cross-overs. A muscle strain to any of these individual muscles or groups could be termed a groin strain but most often it involves injury to the hip flexors or adductors.

All of these muscle groups work synergistically in performing the coordinated movements involved in skating, therefore the muscle groups must be in some sense of balance both in strength and flexibility.

A groin strain typically occurs because of an imbalance between these groups that leads to a dynamic overload. This means that while

the muscle is in an elongated position – more force was placed on the muscle than its was prepared for.

This leads to some degree of muscle tearing from very mild (1st degree

strain involves micro tearing of some muscle fibers) to very severe (3rd degree strain is a complete muscle tear). Each of these will cause pain, muscle spasm and some degree of restricted movement depending on the severity of the injury.

 Prevention:

90% of all groin strains could be classified as preventable injuries. It is not just a coincidence that most groin strains occur in the early part of the season or even training camp. Proper off season and preseason conditioning can help address muscle imbalances

as far as strength and a comprehensive flexibility program and proper warm-up during the season will minimize the risk of injury from flexibility imbalances.

As far as offseason and preseason conditioning goes I would like to stress one point – Athletes cannot simply train like bodybuilders!! Bodybuilders typically train using exercises that isolate a

target muscle group. When an athlete performs an activity or plays their sport – they almost never use any one-muscle group in isolation! So isolation training is simply not functional for athletes (at least not all the time).

One of the best lower body exercises for athletes (but usually most ignored) is the lunge. During a walking lunge, all major muscle groups are activated in a coordinated fashion. Don’t think for a second that you

can only do lunges a certain way.

You can add variety to your workouts by lunging in

different directions (straight, 45 degree angles, laterally). This is a much more functional strengthening exercise for the groin muscles than sitting on an Abduction/Adduction machine at the gym.

When it comes to proper warm-up and stretching remember one thing – never stretch a cold muscle! You must begin your warm up by doing some light cardiovascular activity first (light jog, skipping, stationary bike) to work up a sweat then follow that with slow dynamic stretches for all major muscle groups. 

This prepares the muscle for contracting/relaxing during a full range of motion. In order to maintain any gains in flexibility make sure you follow-up any workout or game with a proper cool down that includes all the static stretches you used during your warm-up.

This helps with muscle recovery and prevents stiff and sore muscles in the days following a strenuous training session or game.

Even with proper preparation, injuries can sometimes still occur. The question then becomes – now what?

Regardless of the degree, all injuries undergo a similar reaction in the first 2-3 days post injury.

This is called the Inflammatory phase. The signs and symptoms involved with inflammation can be summarized by the acronym S.H.A.R.P.? S – Swelling? H – Heat? A – Altered form or function? R – Redness? P – Pain

These signs and symptoms can last anywhere from 2-72 hours post injury (duration depends on severity of injury).

Luckily, the treatment during the first few hours or days following injury is just as easy to remember- R.I.C.E.? R – Rest (restrict activities that cause pain)? I – Ice (Ice packs – 20 minutes every hour)? C – Compression (tensor bandage or compression shorts to limit swelling)? E – Elevation (ideally above the level of the heart but sometimes difficultwith a high groin strain)

An important point to remember when icing – gel freezer packs can actually reach temperatures colder than ice – make sure to have 1-2 layers of paper towel between the

ice pack and your skin.

In cases of moderate or severe groin pulls where pain occurs during walking or persists for several days post injury – seek medical attention and /or an assessment by a  Rehabilitation Specialist.

You should follow medical advice or undergo a proper program of

rehabilitative therapy before returning to sport but in the meantime it is important not to lose the level of conditioning you worked so hard to achieve.

The key is to find activities that do not aggravate the groin injury such as upper body strengthening, biking (pain-free only) etc. This will help you return to sport at a higher functioning level than just complete rest.

With proper conditioning and warm-up procedures and following sound injury care practices; you can minimize time lost away from sport due to this common but pesky injury.

Dr. Philip McAllister 

Clinic Director 

Back To Basics Health & Rehabilitation Centre

www.backtobasicscentre.com