Alberta College and Association of Chiropractors, Author at Parallel Chiropractic & Wellness Centre

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So far Alberta College and Association of Chiropractors has created 8 blog entries.

Heat vs. ice: which works best for treating injuries?

Alberta College and Association of Chiropractors2025-06-19T20:20:40+00:00June 19th, 2025|Adults, General, Health, Healthy Lifestyle, Healthy Living, Wellness|

Heat vs. Ice … It may sound like the title of an upcoming blockbuster movie, but it’s a question most active people have mulled over during their life after they’ve sustained an injury. Like most dilemmas, there isn’t really an easy answer to this question. Whether to treat an injury with a hot pad or an ice pack depends largely on the situation.

Ice

How cooling an injury works

Applying ice or a cold pack works by reducing blood flow and pain sensation to a particular area. Cooling an injured area, especially a tendon or joint, can reduce inflammation and swelling that causes pain.

When is it best to apply ice to my injury?

Ice is meant to calm down damaged surface tissues that are inflamed, red, hot and swollen. Think of icing as a way to simply dull the pain, and reduce inflammation, nothing more or nothing less. Ice therapy is most beneficial in the first 24-72 hours of sustaining an injury.

After you’ve sustained your injury, you should aim to apply ice to the inflamed area as soon as possible.

Use cold therapy for short periods of time, several times a day.

It’s important not to treat an area with ice for too long. Ten to fifteen minutes is fine, but no more than 20 minutes of cold therapy should be used at a time.

Also, don’t cool an area to the point where you are shivering. If you are already shivering, you should discontinue applying ice until you warm up. The brain interprets an excess of cold as a threat and when the brain thinks there’s something wrong going on it may actually amp up your area of pain as a defense mechanism.

How to apply cooling therapy

Before you apply ice or a cooling pack to the injured area, always make sure there is some sort of barrier between the ice and your skin. Whether it be a Ziploc bag or a washcloth, it’s imperative that the barrier exists. Applying ice directly on the skin can cause damage to the skin and tissues.

Heat

How applying heat to an injury works

Heat therapy works by improving circulation and blood flow to a particular area. Heating an affected area can soothe discomfort, increase muscle flexibility and help heal damaged tissue.

When is it best to apply heat to my injury?

Heat therapy is most effective for sore muscles, chronic pain and repetitive stress injuries. A comfortable, not scalding, heat can take the edge off symptoms like muscle aching and stiffness. Heat can be most beneficial 36-72 hours after the injury is sustained.

How to apply heat therapy

When applying heat therapy to a small, afflicted area you could use small heated gel packs or a hot water bottle.

There are certain cases where heat therapy should not be used. If the area is bruised or swollen, it may be better to use an ice pack. Heat therapy also shouldn’t be applied to an area with an open wound.

Heat therapy, unlike cold therapy, is most beneficial when used for long periods of time.

Minor stiffness can benefit with only 15 to 20 minutes of heat therapy. Moderate to severe pain can benefit from longer sessions of heat therapy lasting between 30 minutes and two hours.

When to see a chiropractor
Whether you go the ice or heat route, both treatments are meant only to mask the discomfort of your injury. If your pain hasn’t subsided after a few days of either heat or cold treatment seek advice from a chiropractor.

Avoiding injury while running or jogging

Alberta College and Association of Chiropractors2025-06-06T20:31:15+00:00June 5th, 2025|Health, Healthy Lifestyle, Healthy Living, Sports & Fitness, Wellness|

Running or jogging can be a great exercise; however, it can take its toll on your body in particular your joints, increasing your chance of injuries all the way from your feet, up to your neck. To help ensure you don’t get halted because of injury, make sure you know the best styles and techniques for running or jogging.

Examine your running style

Everyone has their own unique running style. If you were to watch a group of joggers closely, you would see each person runs differently. There is no one, correct way to run, but there are ways to fine-tune your running technique to prevent injury.

Posture—Just like in all aspects of our lives, posture is very important when we run. Good posture will help release tension and reduce strain in your neck and shoulders. This can help prevent muscle fatigue. You can improve your running posture by following some simple, key principles:

Hold your head high, centered between your shoulders and keep your back straight. We have a tendency to lean forward and slouch when we are tired, but this can lead to fatigue and tightness in the neck, as well as the shoulders, back and even your hamstrings. A good rule is to always keep your focus 30-40 yards in front of you. This will force you to keep your head up.
Keep your shoulders relaxed and parallel to the ground. Do not pull your shoulder blades together. This can increase shoulder tension. We also have a tendency to rise our shoulders near are our ears as we tire while running, much like when we are cold. Drop your arms and shake them loosely if you feel this happening.
Pay attention to your arms and hands—It’s easy to imagine that our arms and hands are just along for the ride as we run. This couldn’t be farther than the truth. Your arms and hands are just as important as your legs when you run.
Keep your hands and wrists loose. This will help you avoid tension in your hands and arms, while using less energy and decrease the chance of tension working its way up to your shoulders.
Allow your arms to swing from the shoulders like a pendulum from front to back. Be careful to prevent your arms from crossing the midline of your body.
As you endurance improves and your speed increases, so should the rate at which your arms swing. Swinging your arms at a faster rate will help with your balance and will assist you with for faster leg turnover.

Don’t Over-Stride—When you extend your lead foot too far out in front of the body, it lands in front of your center of gravity creating a breaking effect, this is called over-striding. This can lead to injuries such as runner’s knee and shin splints. As runners become more experienced, their stride lengthens naturally. This is not due to overstretching the lead leg as many new runners do, but rather from increasing the forward motion of the rear leg.

If you run on a treadmill, you will naturally shorten your movements because of the length of the treadmill’s belt. This isn’t a problem, but if you decide to run outside, you may have to make adjustments to your stride.

Research has also shown that the biggest difference between healthy runners and ones that are often injured is stride variability. Your goal as a runner should be to repeat the same stride every time. In injured runners, the joint angles and motions were slightly different with each stride.

Setting manageable goals

It’s important for runners, especially new runners, to follow a training schedule that builds mileage and speed in a logical way. Starting a log to track your running successes is a good idea. Find a beginners schedule so that you can learn to start conditioning properly before implementing strength or speed training.

Over-training is one of the easiest ways to injure yourself. Break your training into small goals using a calendar that extends far out. If you only ran for 20 minutes last week, don’t try to run for an hour the next week. Your body isn’t equipped to handle the added stress yet.

How your chiropractor can help

If you’re gearing up to begin a new running or jogging regimen or have a concern about an injury you’ve sustained while being active, your chiropractor is a good place to start. Find a chiropractor near you now.

Many injuries can be prevented simply by being evaluated by a chiropractor. Your chiropractor will be able to identify problem areas, such as muscle imbalances, joint dysfunctions, or anything else that could lead to pain and injury. Running is a safe, fun and relaxing activity, that can help you trim up and condition your body. Let your chiropractor help lead you towards a successful and injury free running program. Any time you experience pain, muscle imbalance or joint restriction, see your chiropractor.

As part of your healthcare team, your chiropractor can also tell you if a pre-existing injury could be a concern for your new running plan.

Original post from Chiropractic Association of Alberta

Your Feet May be Causing Your Lower Back Pain

Alberta College and Association of Chiropractors2020-12-09T17:21:07+00:00October 31st, 2017|Healthy Living|

Originally posted by the Alberta College and Association of Chiropractors

Can’t seem to find an answer as to why your back is aching? The answer might lie right below you … your feet.

It’s easy to assume aches in pains in our backs are originating from where you are actually feeling it. So if your back hurts, it must be coming from an issue within your back, right? This is not necessarily the case. Everything in our bodies is connected through tissue and our nervous system.

How are my feet inter-connected to my back and why does this cause me pain?

Your body has three main shock absorbers: your feet, your knees and your spine. The shock of walking, running, jumping etc. is first felt by your feet. If your feet can’t handle the shock, it passes the impact absorption to your knees. When your knees are ill-equipped to handle the shock it passes the absorption to the last stop on the chain, your back. Your back will eventually fatigue and begin to cause you pain, especially if there is a misalignment in the lower region or the pelvis.

Why can’t my feet handle the shock in the first place?

Most of the problems associated with our backs caused by our feet are simply because of the surfaces we walk on. Our feet were designed to walk on grass, sand, dirt, mud and other natural terrain. Human innovation has brought us cement, tile, wood, etc. which are actually detrimental to the health of our feet and in turn our back. Natural terrain is suited to the shape and structure of our feet. This causes our arches to be supported and causes the muscles, ligaments and tendons of the foot and ankle to work in a supportive fashion.

How can I prevent this cycle of pain?

Shoes- Find the right kind of shoe to support your foot type. If you have flat feet or have a minimal arch, shoes that have a good amount of cushioning or stability will work best to absorb the shock.

If you have a pronounced arch, “Minimal” shoes are a specialized option to consider. These shoes are designed to promote the foot striking the ground with the front or middle of the foot rather than the heel.

Sorry folks, there are no high-heels on the planet that are going to do anything good for your feet or back, so try and wear them as sparingly as possible.

Chiropractic adjustment – A visit to your chiropractor can do wonders. First, they will check the joints in your feet and ankles are working properly. Your chiropractor will perform an examination, which could include examining your feet, analyzing your gait and posture, requesting an x-ray and checking your shoes for improper wear.

If it’s determined that your feet are the cause of your back pain, your chiropractor will develop a program, which may include an adjustment of the foot to stabilize your postural foundation and to help relieve related stress/pain to the rest of your body.

Custom Orthotics – Your chiropractor may also suggest individually fitted, orthotic arch supports if they’ve determined your feet to be the cause of your back discomfort.

Orthotic arch supports are heat moldable plastic shoe inserts designed to support the arch on the inside of the foot. Orthotics also help in realigning your foot’s ankle joints and bones.

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Chiropractors as Part of the Opioid Reduction Strategy in Canada

Alberta College and Association of Chiropractors2021-01-04T23:07:06+00:00September 27th, 2017|Healthy Living|

Originally posted by the Alberta College and Association of Chiropractors

It is hard to live in Canada and not be aware of Canada’s current Opioid Crisis. An estimated 2,000 Canadians are dying annually from prescription opioids. Our country is facing a national crisis. Currently, Canada is the second highest consumer of prescription opioids in the world. Evidence points to back pain and other musculoskeletal (MSK) conditions as one of the key drivers.

Headlines related to chronic pain and fentanyl overdose are rising in frequency and urgency. Many chronic pain patients have been universally mismanaged by all health professions even with the best intent and the best minds clamoring for solutions.

Chiropractic can be a piece in the puzzle in the development of an effective opioid reduction strategy. By providing prompt access to effective health care options, like chiropractic care, evidence suggests that we can reduce reliance on opioids to treat acute and chronic MSK-related pain.

In fact, new guidelines released by the Canadian Medical Association Journal, recommend a coordinated multi-disciplinary healthcare team, which includes chiropractic, be used to help manage pain and avoid the dependency of opioids.

Albertans and all Canadians deserve earlier access to conservative chiropractic care for their MSK health issues before they become chronic pain sufferers. It is now understood that current solutions in the pain management of non-cancer conditions affecting the MSK system (bones, ligaments, tendons, muscles and joints) have become too reliant on opioids.

Chiropractic is a safe, evidence informed option to treating chronic pain, and our high patient satisfaction levels make chiropractic a popular option for patients looking to address pain and improve function.

Federal and provincial governments are widely recognizing the crisis that exists with opioid addiction and overdose. The Canadian Chiropractic Association (CCA) has engaged in months of advocacy with the federal government and other health professions to build awareness and understanding that available evidence points to back pain and other MSK conditions as a leading reason for opioid prescribing. We have also had the opportunity provincially to discuss how conservative treatment options like chiropractic can contribute significantly to the health care of Albertans who suffer from pain.

As the national media discuss the link between over-prescribing and the opioid crisis, it appears that the public needs the expertise of chiropractic services more than ever.

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Chiropractic Care and Chronic Medical Conditions

Alberta College and Association of Chiropractors2021-01-04T23:06:52+00:00August 29th, 2017|Healthy Living|

Chiropractic care can be helpful for a variety of chronic, or long-lasting, medical conditions. These include spinal issues, sciatica, chronic pain, headaches, and many others. But what about non-orthopaedic chronic medical conditions – diseases that do not primarily affect the bones, joints, and connective tissue? These problems include diabetes, heart disease, mental illness, lung disease, etc. Is it safe to have chiropractic treatments if you suffer from any of these conditions?

Keeping Everyone on the Same Page

Whether you have chronic medical conditions or are completely healthy, it is important to keep your entire healthcare team apprised of your situation. This means letting your primary care physician, chiropractor, dentist, surgeon, and other specialists know your complete medical history as well as any changes. All of your medical providers should be informed of your medication types as well as dosages and frequencies, hospital admissions, surgical procedures, allergies, and other medical information.

Only by having complete information will your chiropractor and other healthcare providers be able to make informed decisions for your effective treatment and safety. For instance, your chiropractor may elect to delay spinal manipulation if you’re still healing from a surgery. You should always defer to their experience and expertise if they feel that a treatment may carry a safety risk.

However, you should know that chiropractic treatments are generally safe, even for patients with chronic illnesses. Still, let your primary care physician and any specialists know before you seek chiropractic therapy.

A Look at Two Conditions

Let’s examine two widespread chronic conditions – type 2 diabetes and chronic obstructive pulmonary disease (COPD). Type 2 diabetes usually appears in adults and is a systemic disease, meaning it affects your entire body. The primary symptom is high blood sugar, but this can cause other issues like increased thirst and urination, greater susceptibility to heart disease, and diabetic neuropathy – shooting pain and numbness in the hands and feet.

There is currently no evidence that standard chiropractic treatments can worsen type 2 diabetes. Furthermore, while it is not likely that chiropractic can improve the main staple of diabetes – high blood sugar – treatments may be able to help with the symptoms of neuropathy. As always, inform your endocrinologist and primary care physician that you wish to receive chiropractic treatments, and also let your chiropractor know that you’re diabetic, as well as updating them on your blood sugar control and symptoms.

COPD is a common disease among smokers and former smokers, though it may affect non-smokers as well. It manifests mainly as emphysema and chronic bronchitis. Patients with COPD may have reduced lung volumes and sometimes require supplemental oxygen.

As with type 2 diabetes, a search of the published literature reveals no instances of adverse COPD patient effects with chiropractic therapy. In fact, several randomised, controlled studies found that COPD patients sometimes benefited from manual spinal manipulation delivered by a qualified chiropractor in the form of increased lung capacities, better lung function, and greater exercise capacities.

Despite these results, again, you should consult with your pulmonologist or family doctor before undergoing chiropractic treatment if you have COPD. Be sure to also let your chiropractor know about your COPD and overall health.

How Soon After Surgery Can You Have Chiropractic Treatment?

Alberta College and Association of Chiropractors2025-06-06T15:28:25+00:00June 30th, 2017|Back Health at Home, Back Health at Work, Health, Overall Back Health, Wellness|

Surgical operations are a standard part of modern medicine. By many estimates, the average person will have about nine surgical procedures during their lifetime, including outpatient and in-office procedures. These surgeries may be quite minor and routine, such as a mole removal – or extremely serious, as with organ transplants.

Proper postoperative care is a critical component of recovery after a surgery. Your surgeon will often place restrictions on your activity for a period of time after your procedure, and you should always adhere to their advice. However, most surgeons do not explicitly mention chiropractic treatment in their aftercare instructions. So how long do you need to wait after surgery before having chiropractic care? Unfortunately, there is no single universal answer.

Type and Scope of Surgery

A large portion of the answer to the above question will depend on the type and scope of your surgery. This may seem obvious to some degree. For example, if you’re recovering from ankle surgery but desire chiropractic treatments for tennis elbow, this is unlikely to be a problem. Or, if you’ve had a wound on your finger recently stitched closed, spinal adjustments should not interfere with that healing process.

However, scenarios may arise where you’re unsure whether you’ve healed sufficiently for a chiropractic adjustment. This may be the case for abdominal surgeries, such as a gallbladder removal. In these cases, you should always consult your surgeon prior to undergoing any medical treatment, including chiropractic. Your surgeon is responsible for your aftercare following surgery, and you need to contact their office for any questions or concerns.

Keep Your Providers Up to Date

Whether you’ve undergone a tooth extraction or surgery to help repair a broken bone, you should make certain that all of your healthcare providers are updated on your medical history. This includes your chiropractor. As a health care provider, your chiropractor needs to know your current medical status and all procedures you’ve undergone, no matter how seemingly minor. Keeping your chiropractor up to date will allow them to make the best decisions for your health and safety.

Simply Ask

Before any surgery, your surgeon will explain the procedure and give you an opportunity to ask questions. If you’re planning on seeking chiropractic treatment during your recovery, let your surgeon know and ask about appropriate timeframes. Your surgeon will be able to clear you for chiropractic treatment when you’re ready.

Also, make sure your surgeon and chiropractor have each other’s contact information in case a question arises. This way, they’ll be able to coordinate your care and keep each other informed of your progress.

Although they are different disciplines, chiropractic and surgical care aren’t at odds with each other. By keeping your healthcare providers up to date on your medical history and asking questions, you can help ensure that your treatment team is working in conjunction to ensure your health and wellness.

Chiropractic Tips for Gardening

Alberta College and Association of Chiropractors2021-01-04T23:06:02+00:00March 31st, 2017|Healthy Living|

Originally posted by the Alberta College and Association of Chiropractors

As the weather warms, many Albertans will be dusting off their spades and unraveling their hoses in anticipation for a spring and summer full of gardening.

As peaceful and relaxing as gardening can be, it’s undeniable that it brings with it a lot bending, twisting, reaching and pulling. Your back, upper legs, knees, shoulders, and wrists can all become affected while gardening and it’s important to take the necessary precautions before, during and after enjoying your favourite hobby.

Stretch
Before you even head outside with your favourite gardening attire, give your muscles a good stretch. As with any activity that will put stress of strain on your muscle, it’s imperative to stretch because warm muscles will work more efficiently and be less likely to be injured. The Straighten Up Alberta program is a great place to start if you are looking for an effective way to stretch and warm up before digging.

Body Mechanics
Gardening is full of repetitive motions, which, over time can cause you a whole host of problems. Below are different problem movements to avoid during your time enjoying your garden:

One of the most pertinent things to think about when it comes to gardening is to reduce amount your body is twisting. Avid gardeners know that there is a lot of twisting to reach the space around you. A good rule of thumb to follow is to squarely face whatever you are working on to reduce twisting. To go along with this, never over reach; move to the job and keep moving to be close to your work.

If you are going to be a lot of digging, keep your elbows partially bent. Without proper technique when preforming a repetitive movement like digging you may end up developing tennis elbow.

You should be trying not to reach above your shoulders when watering your potted plants. A sturdy ladder is your best friend when it comes to keeping work below shoulder level. Putting constant stress on your shoulders by constant reaching above can cause a shoulder impingement or another type of rotator cuff injury.

Avoid pinching and pulling repetitively with your finger and thumb. This usually creeps up when using pruning scissors. If you are going to pruning or using a similar motion, hold objects with a light grasp or pinch, avoid a tight sustained grip.

Tools
Believe it or not, the shovel, spade, rake, etc., you are using could be the direct cause of your discomfort. It is important to buy tools that are appropriate for your size. Try out your gardening tools before you purchase them to make sure handle size, length of spindle, and weight are right for you.

It’s also important to make sure tools meant for digging are kept sharp as that will reduce the amount of effort needed to move your dirt.

Visit Your Chiropractor
If you’ve injured yourself flexing your green thumb or are interested in strengthening or injury prevention, go see your chiropractor. Doctors of Chiropractic are highly educated and specially trained musculoskeletal experts. If you experience back pain related to spring activities, consult your chiropractor.

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Food for Thought: Nutritional Counselling in Chiropractic Practice

Alberta College and Association of Chiropractors2021-01-04T23:05:48+00:00February 28th, 2017|Healthy Living|

Originally posted by the Alberta College and Association of Chiropractors

We all know nutrition is an essential part of a healthy, active lifestyle. It’s been engrained in us. “An apple a day keeps the doctor away.” ““You are what you eat.” What may seem foreign to you though is how nutrition and chiropractic go hand-in-hand. The promotion of healthy lifestyles is an important goal of chiropractic care. Nutrition is a great example of this.

Proper nutrition is essential in keeping your musculoskeletal (MSK) system operating to its full potential. If you are seeking chiropractic care to recover from an injury or just to maintain musculoskeletal health, nutrition becomes even more important.

Watch Your Caloric Intake
Although it has almost become cliché to talk about caloric intake, the foods you put in your body can go a long way in prolonging an MSK issue or putting extra strain on your muscles or joints. The more high caloric foods you eat, the more weight you’re going to gain.he more weight you gain, the more pressure your muscle or joints come under. It’s simple logic really, that most don’t think about.

Tailored Diets
Your chiropractor has the education and expertise to tailor a diet or suggest foods that can directly address your injury or lifestyle.

For instance, those suffering from pain in a muscle or joint may be given an anti-inflammatory diet that avoids foods like white bread, French fries. These foods are recognized as a foreign invader by the body, leading to an increase in inflammation as well as a host of other problems.

Lifestyle nutrition is also something your chiropractor can assist you in. If you or your child are into athletics a diet rich in complex carbohydrates is essential to provide the energy source to fuel your intense training and competition. Your chiropractor can assist you in developing a meal plan to meet your needs.

Chiropractic Expertise in Nutrition
Your chiropractor has received the training necessary to provide you with nutritional advice in conjunction to your chiropractic treatment. Students on the road to becoming DCs will receive classes in physiology, biochemistry and nutrition as part of the core curriculum. Together with other courses that focus on a healthy lifestyle and whole-body wellness strategies, your chiropractor can be an excellent resource to assist you in your quest for healthy choices and better all-around health.

Many chiropractors also choose to further their education in the field of nutrition as well, through post graduate programs and advanced education.

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