Over-use injuries

Chiropractic for Knee Pain?

Surrey Pain & Wellness Chiropractic Clinic has several treatment options that are very effective for problems that cause knee pain

Acute Knee Injury

Acute injuries to the knee are usually the result of a trauma to the ligaments and cartilage through sports injury, accidents, and sometimes overuse:  ligament sprains, tears, meniscus and cartilage injuries, patella dislocations, chondromalacia (runner’s knee) osteoarthritis.  These kinds of  “mechanical” injury can result in knee instability or almost complete immobility in the affected leg.   These kinds of injury require a diagnosis to determine the extent of injury (usually requiring x-rays and an MRI) as well as  pain management and rehabilitation.

While severe injuries likely require surgery, minor or moderate injuries can avoid surgery thanks to a multi-modal approach used at Surrey Pain & Wellness Chiropractic Clinic.

Osteoarthritis

Another common cause of knee pain is osteoarthritis. While there is not a cure for osteoarthritis,  the symptoms can be reduced and the progression slowed or stopped with a range of treatments at Surrey Pain & Wellness Clinic.  Early treatment is also key to recovery so that inflamed joints do not progress from acute the acute phase to chronic.

As long as the knee joint does not become severely degenerated, surgery can be avoided.  Mild to moderate degeneration in the knee joint can be dealt with by strengthening the surrounding muscles to protect the joint from being vulnerable to continued injury or inflammation.

Pain reduction and managing inflammation is an important part of rehabilitation to keep strengthening and recovery moving forward.    Contact Surrey Pain & Wellness Chiropractic Clinic at 604.507.9929 or visit our website services to learn more about moving forward to recovery.

 

The R.I.C.E. treatment is important during the initial 48 hours of injury:  (Rest, Ice, Compression & Elevation).

Rest

Reduce or stop activity for the first 48 hours.

Ice

Use an ice pack on the knee for 20 minutes at a time 4-10 times a day.  (Up to once an hour to reduce swelling and inflammation)

Compression

Wrap the knee in an elastic bandage or wear a support brace to reduce swelling and protect the injured area.

Elevation

Keep the leg elevated, using a stool or bench when sitting or a pillow when lying down.

 

For more information, call Surrey Pain & Wellness Clinic or visit the Service section of the website.

 

 

 

Get Set to Garden

Avoid injuries and back ache as you tackle your garden this spring!
Here’s how:

Take Time to Smell the Flowers!

Many chiropractic clinics see the number of patients with lower back pain increase once gardening season sets in.  The Canadian Chiropractic Association partnered with Chatelaine magazine recently on a public education program to help reduce the risk of back ache in the spring and ensure that your garden work brings more pleasure than pain!

If you would like some personal tips on chiropractic-friendly gardening, be sure to give the the Surrey  Pain & Wellness Clinic a call!

STRETCH before you start.
Start with a brisk walk, then do some light stretching.

Use the right tools.
Choose lightweight, ergonomically- designed tools for the job.

Bend and lift with ease.
Bend your knees and use your leg and arm muscles to lift and lower the load. Keep your back straight and avoid twisting your body.

Take frequent breaks.
Fatigue can increase your risk of injury. Take breaks and alternate between heavy and light work.

For more back health information visit www.chatelaine.com/backhealth or stop by the Surrey Pain & Wellness Clinic to speak with a chiropractor.

Do You Suffer from Computer Neck?

Long Hours at the Computer Can Lead to Chronic Pain

If you are one of those people who sit at a computer for long hours in a day,  you may be suffering from “computer neck” – or perhaps will be in the near future.   Other problems that surface when spending long hours in front of a computer include back pain,  shoulder pain,  hand, wrist and finger pain – all resulting in reduced mobility and possibly leading to other injuries, loss of sleep and certainly a decrease in your ability to be productive when sitting in front of your computer.

Spine Strain

Leaning Forward at the Computer Can Strain the Neck & Lower Back

There are stretches and many other measures you can take to reduce your aches and pains and prevent or reduce future problems as a result of long hours at the computer.

A lot of people who sit at a computer –  especially if they are there for a prolonged period –  tend to lean their heads forward.  I suggest you sit up as straight as possible  and even possibly get a chair that is adjustable so that your knees are equal to or even slightly higher than your hips.  This will force you to sit in a more upright position.  Another thing you can do is place a stool under your feet so that your knees are raised slightly higher than your hips.  You can vary your position on the foot stool, sometimes having just one foot on the stool, then the other, but it is best to keep both feet on the stool to keep the body aligned.  If you do have an adjustable chair, slightly tip the seat forward to help you to sit up straight and prevent that “slouching” that is so easy to revert to when you are sitting at your desk for a prolonged period of time.

Many people find a lot of neck tension and muscle strain in their upper neck and shoulders as a result of long hours sitting at a computer.  I recommend you take two minutes every half hour or so to do a quick stretch – you don’t even need to leave your desk.  Just hang onto your chair on one side and lean the opposite way while gently pulling your head to that same side.   I recommend you do the same thing on both sides in order to keep your symmetry and your muscles even aligned.  It will feel really good, so remember this is something that will not only help you to be more productive for a longer period of time, and prevent those eventual aches and pains that can lead to a more chronic condition, but it will also feel GREAT!

For those of you who do a lot of typing and mouse work, you may find your hands and forearms cramping.   Another easy suggestion to alleviate that is while you are sitting at your desk, take 30 seconds to grab your fingers and push your palm forward, stretching out your forearm. Do the same thing on the other side and  then grab your fingers but face your palm inward. You can then just gently shake your hands and fingers and get back to work!

It is also a good habit to move around every 30-60 minutes. Stand up and take a walk around the office if you can, even if it is for a minute or two.  Go and get a glass of water, use the washroom or even start a different task. Finally, when you take a lunch break try to do that away from your desk – if there is someplace outdoors that you can walk to, even better!  If you schedule a walk or lunch out of the office with someone else, this will also help ensure you get a bit more physical activity into your day.

Basically, changing up your computer routine to prevent injury is no different than changing up your fitness routine to prevent injury – any sustained activity can lead to over use injuries.  There are other ways to reduce stress on your back, neck, shoulders, hands, wrists and even prevent things like carpal tunnel syndrome, headaches, neck pain and back pain.

Feel free to tell us about what you do to change up your computer routine and prevent computer neck and other related over use injuries.

If you have any questions about chiropractic or other treatments to alleviate pain or reduce computer stress in your body, call or come by the Surrey Pain & Wellness Clinic  in Newton Crossing, 604.507.9929.