Plantar fasciitis is a common condition characterized by pain in the heel and bottom of the foot, often due to inflammation of the plantar fascia. It can significantly impact daily activities and athletic performance. Fortunately, certain exercises can help alleviate symptoms, strengthen the foot, and promote healing. Here are ten effective exercises for plantar fasciitis, complete with descriptions and benefits.

1. Calf Stretch

How to Do It:

Stand facing a wall with your hands pressed against it.

Step one foot back, keeping it straight and your heel on the ground.

Bend your front knee and lean forward until you feel a stretch in the calf of the back leg.

Hold for 15-30 seconds, then switch legs.

Benefits: Stretching the calf muscles helps alleviate tension in the Achilles tendon and plantar fascia, promoting overall flexibility.

2. Plantar Fascia Stretch

How to Do It:

Sit on a chair and cross one foot over the opposite knee.

Grasp your toes and gently pull them back towards your shin.

You should feel a stretch along the bottom of your foot.

Hold for 15-30 seconds and switch feet.

Benefits: This stretch targets the plantar fascia directly, providing relief and improving flexibility.

3. Towel Stretch

How to Do It:

Sit on the floor with your legs stretched out in front of you.

Take a towel and loop it around the ball of one foot.

Gently pull the towel towards you while keeping your knee straight.

Hold for 15-30 seconds, then switch feet.

Benefits: This exercise stretches both the calf muscles and the plantar fascia, promoting healing and reducing stiffness.

4. Toe Taps

How to Do It:

Sit or stand comfortably with your feet flat on the floor.

Lift your toes while keeping your heels on the ground.

Tap your toes down and lift them again.

Repeat for 10-15 repetitions.

Benefits: Toe taps strengthen the intrinsic muscles of the foot, improving stability and supporting the arch.

5. Foot Rolling

How to Do It:

Sit in a chair and place a tennis ball or a frozen water bottle under your foot.

Roll the ball or bottle back and forth along the arch of your foot.

Apply as much pressure as comfortable and roll for 5-10 minutes.

Benefits: This exercise helps relieve tension in the plantar fascia and provides a soothing massage effect.

6. Heel Raises

How to Do It:

Stand with your feet shoulder-width apart and your weight evenly distributed.

Slowly rise up onto your toes, lifting your heels off the ground.

Hold for a moment at the top, then lower back down.

Repeat for 10-15 repetitions.

Benefits: Heel raises strengthen the calf muscles and improve overall foot stability, reducing the risk of future injuries.

7. Arch Lifts

How to Do It:

Stand with your feet flat on the ground.

Slowly lift the arch of one foot while keeping your toes and heel on the floor.

Hold for a few seconds, then relax.

Repeat 10-15 times on each foot.

Benefits: This exercise targets the muscles that support the arch, promoting strength and stability.

8. Seated Foot Stretch

How to Do It:

Sit on a chair with your feet flat on the floor.

Extend one leg and flex your foot, pulling your toes toward you.

Hold for 15-30 seconds and switch legs.

Benefits: This stretch helps relieve tension in the foot and calf, enhancing flexibility and range of motion.

9. Resistance Band Foot Flexion

How to Do It:

Sit on the floor with your legs stretched out in front of you.

Loop a resistance band around the ball of one foot and hold the ends.

Pull the band towards you while keeping your foot flexed.

Hold for 15-30 seconds, then switch feet.

Benefits: This exercise strengthens the muscles in the foot and ankle while promoting flexibility.

10. Balance Exercises

How to Do It:

Stand on one foot for 15-30 seconds, using a chair or wall for support if needed.

Progress by closing your eyes or standing on an unstable surface (like a cushion).

Repeat on each foot.

Benefits: Balance exercises improve stability and proprioception, helping to prevent further injuries.

Creating a Routine

To effectively manage plantar fasciitis, consider incorporating these exercises into a daily routine:

Warm-Up: Start with gentle movements like ankle circles or foot rolls to get blood flowing.

Stretching: Incorporate calf and plantar fascia stretches before and after any activity.

Strengthening: Focus on exercises like heel raises and arch lifts to build muscle strength.

Balance Training: Include balance exercises to enhance stability and prevent future issues.

Cool Down: Finish with gentle stretching and foot rolling for relaxation.

Frequency and Progression

Frequency: Aim to perform these exercises at least 5 times a week.

Duration: Hold stretches for 15-30 seconds and repeat each exercise for 10-15 repetitions.

Listen to Your Body: If any exercise causes pain, reduce intensity or consult a healthcare professional.

Additional Considerations

Footwear: Wearing supportive shoes with proper arch support can significantly enhance recovery.

Rest and Ice: Allow time for rest and apply ice to reduce inflammation after activities.

Consult a Professional: If symptoms persist, consult a healthcare provider or physical therapist for personalized guidance.

Plantar fasciitis can be a frustrating condition, but with the right exercises, it is manageable. Incorporating these ten exercises into your routine can help alleviate pain, strengthen the foot, and promote healing. Consistency is key, and combining these exercises with proper footwear and self-care strategies will yield the best results.

Always consult with a healthcare professional before starting a new exercise regimen, especially if you have existing foot or health issues.

You’ve heard of chiropractic treatment, massage therapy and acupuncture, but Osteopathy is a mystery to you. Look no further - we’ve put together this handy guide to answer any questions you may have!

So, what IS Osteopathy?

Osteopathy is a holistic approach to healthcare that emphasizes the interrelationship between the body's structure and function. It is grounded in the principles that the body has an inherent ability to heal itself and that the musculoskeletal system plays a crucial role in overall health. In Ontario, osteopathy has gained recognition and popularity, attracting a diverse clientele seeking alternative and complementary healthcare options. 

Osteopathy originated in the late 19th century in the United States, founded by Dr. Andrew Taylor Still. He developed the practice in response to the limitations of conventional medicine, emphasizing a more holistic approach. The core tenets of osteopathy include:

Holistic Care: Osteopaths view the body as an integrated unit. They believe that all body systems work together, and dysfunction in one area can affect overall health.

Self-Healing: Osteopaths encourage the body’s natural healing mechanisms, emphasizing that the body can restore itself given the right conditions.

Manual Therapy: Osteopaths utilize hands-on techniques to diagnose and treat various conditions, focusing on the musculoskeletal system.

It’s important to distinguish between osteopathy and osteopathic medicine. In the United States, osteopathic physicians (DOs) are fully licensed medical doctors who can prescribe medication and perform surgery. In contrast, in Canada, including Ontario, the practice referred to as "osteopathy" typically pertains to manual osteopathy, which is distinct from osteopathic medicine.

What do Osteopathic Manual Practitioners DO?

Osteopathic manual practitioners employ a variety of techniques tailored to the individual needs of their patients. Some of the most common techniques include:

Soft Tissue Techniques/Myofascial Release (MR)

These techniques involve manipulating the soft tissues (muscles, tendons, and ligaments), and releasing tension in the fascia (the connective tissue surrounding muscles) to relieve tension and improve circulation. Practitioners may use gentle pressure, stretching, kneading, and deep tissue massage, with the aim of restoring normal movement patterns and relieving pain.

Joint Mobilization

This technique involves gentle movements of the joints to increase range of motion, reduce stiffness, and alleviate pain. It is often used in conjunction with other manual therapies.

Cranial Osteopathy

Cranial osteopathy is a gentle form of treatment that focuses on the head and its structures. Practitioners assess and treat cranial bones and related tissues to promote balance and relieve tension.

Visceral Manipulation

This technique involves assessing and treating the internal organs (viscera) and their connective tissues. The goal is to improve organ function and relieve related pain or dysfunction.

What Conditions Can Osteopathy Impact?

Osteopathic treatment supports the body in its healing journey, as it recovers from a wide range of conditions,  including but not limited to:

Musculoskeletal Pain: Back pain, neck pain, joint pain, and headaches.

Sports Injuries: Strains, sprains, and overuse injuries.

Postural Issues: Problems stemming from poor posture or repetitive strain.

Chronic Pain Conditions: Fibromyalgia, tension headaches, and arthritis.

Digestive Disorders: Conditions like irritable bowel syndrome (IBS) and constipation.

Stress and Tension: Anxiety, stress-related disorders, and tension headaches.

Assistance in the mind-body connection: impacting traumas and somatic situations. 

What are the Benefits of Osteopathy?

Osteopathy offers numerous benefits to patients seeking holistic and alternative treatment options:

Pain Relief: Many patients report significant relief from chronic pain conditions after receiving osteopathic treatment. The hands-on approach can help alleviate tension and restore normal function.

Improved Mobility: By addressing musculoskeletal issues, osteopathy can enhance range of motion and flexibility, making it particularly beneficial for athletes and those with mobility challenges.

Enhanced Circulation: Osteopathic techniques promote better blood flow, which can aid in healing and overall health.

Holistic Approach: Osteopathy considers the whole person, including lifestyle, emotional well-being, and physical health, leading to more comprehensive care.

Preventive Care: Osteopathy emphasizes maintaining health and preventing future issues. Regular treatments can help individuals manage stress and improve overall well-being.

What Will My First Visit Look Like?

The patient experience in osteopathy typically involves a thorough assessment and a personalized treatment plan. During the first visit, practitioners will take a detailed medical history, conduct a physical examination, and discuss the patient's concerns and goals. This collaborative approach fosters trust and ensures that treatments are tailored to individual needs.

What to Expect:

Initial Consultation: This includes a comprehensive assessment and discussion of treatment options.

Treatment Sessions: Sessions usually last between 30 to 60 minutes, depending on the individual's needs. Practitioners use hands-on techniques to address specific concerns.

Home Care Recommendations: Practitioners often provide advice on exercises, stretches, and lifestyle modifications to support the healing process.

Still have questions? Why not book a Complimentary 15 minute Consultation with one of our Osteopathic Manual Practitioners and find out if Osteopathy is the missing link on your journey to wellness? Call the office today to get started.

For many people, Chiropractic care has been well known as a great source of back pain relief, but maybe you weren't aware of its other benefits in promoting wellness and overall health. Here are ten key advantages of chiropractic care:

1. Relief from Acute and Chronic Pain

One of the most well-documented benefits of chiropractic care is its effectiveness in managing pain, both acute and chronic. Chiropractic adjustments, particularly spinal manipulations, can alleviate pain from various conditions such as:

- Lower Back Pain: This is one of the most common reasons people seek chiropractic treatment. Studies have shown that chiropractic adjustments can be highly effective in reducing lower back pain, often providing relief when other treatments have failed.
- Neck Pain: Chiropractic care can address misalignments in the cervical spine, which can lead to neck pain and stiffness. Techniques such as cervical spine manipulation can help restore proper alignment and reduce pain.
- Headaches: Tension headaches and migraines can sometimes be linked to spinal misalignments or muscle tension in the neck. Chiropractic adjustments may help reduce the frequency and severity of these headaches by improving spinal function and relieving muscular tension.

 
2. Improved Posture

Modern lifestyles often contribute to poor posture due to prolonged sitting, especially in front of computers. Poor posture can lead to a host of issues, including back pain, neck pain, and decreased lung capacity. Chiropractic care can improve posture by:

- Correcting Misalignments: Chiropractic adjustments help realign the spine, which can correct posture issues stemming from spinal misalignments.
- Strengthening Postural Muscles: Chiropractors often provide exercises to strengthen the muscles that support good posture, helping to maintain the benefits of spinal adjustments.

 
3. Enhanced Mobility and Flexibility

Chiropractic care can improve mobility and flexibility by addressing joint restrictions and muscular imbalances. Through spinal adjustments and other techniques, chiropractors can:

- Increase Joint Range of Motion: Adjustments can help restore proper movement patterns in the spine and extremities, enhancing overall joint mobility.
- Reduce Muscle Tension: Techniques such as soft tissue therapy can alleviate muscle tightness, which can further enhance flexibility and ease of movement.

 
4. Better Neurological Function

The nervous system plays a critical role in regulating various bodily functions, and spinal misalignments can potentially interfere with nerve function. Chiropractic care aims to:

- Improve Nerve Function: By addressing subluxations (misalignments) in the spine, chiropractic adjustments can reduce nerve interference, promoting optimal neurological function.
- Enhance Overall Health: Proper nerve function supports various physiological processes, including digestion, immune response, and energy levels, leading to improved overall health.

 
5. Support for a Healthy Immune System

The immune system is integral to maintaining health and preventing illness. Chiropractic care can support immune function in several ways:

- Reducing Stress: Chronic stress can weaken the immune system. Chiropractic adjustments help reduce stress by promoting relaxation and improving spinal alignment, which can indirectly support immune health.
- Enhancing Nervous System Function: A well-functioning nervous system, supported by chiropractic care, can help ensure that the immune system operates optimally.

 
6. Improved Athletic Performance

Athletes and active individuals often seek chiropractic care to enhance their performance and prevent injuries. Chiropractic benefits for athletes include:

- Enhanced Physical Performance: By improving spinal alignment and joint function, chiropractic care can help athletes achieve better biomechanical efficiency and movement.
- Injury Prevention and Recovery: Regular chiropractic adjustments can help prevent injuries by maintaining proper alignment and addressing issues before they become severe. Additionally, chiropractic care can support faster recovery from injuries by improving joint function and reducing inflammation.

 
7. Support for Prenatal and Postnatal Health

Chiropractic care can be beneficial for pregnant women and new mothers, offering support in several areas:

- Relief from Pregnancy-Related Discomfort: As the body undergoes changes during pregnancy, chiropractic care can help alleviate common discomforts such as lower back pain, pelvic pain, and sciatica.
- Improved Labor and Delivery: Some studies suggest that chiropractic care can help ensure proper pelvic alignment, potentially facilitating a smoother labor and delivery process.
- Postnatal Recovery: Postpartum chiropractic care can aid in recovery by addressing any musculoskeletal issues that arise during childbirth and helping the body readjust.

 
8. Management of Stress and Anxiety

Stress and anxiety can manifest physically, contributing to tension, muscle pain, and other issues. Chiropractic care offers several ways to manage stress and anxiety:

- Relaxation Techniques: Chiropractic adjustments and therapies can promote relaxation and reduce muscle tension, which can help alleviate stress.
- Balanced Nervous System: By supporting proper nervous system function, chiropractic care can help the body better handle stress and maintain emotional balance.

 
9. Support for Digestive Health

The spinal cord plays a role in regulating digestive functions, and misalignments in the spine can potentially affect digestive health. Chiropractic care can contribute to:

- Improved Digestive Function: By ensuring proper spinal alignment, chiropractic care can support the nervous system's role in regulating digestive processes.
- Relief from Digestive Issues: Conditions such as acid reflux or constipation may be influenced by spinal misalignments. Chiropractic adjustments can help address these issues by improving nerve function and reducing interference.

 
10. Holistic Approach to Wellness

Chiropractic care is often part of a broader holistic approach to health and wellness. This comprehensive perspective includes:

- Emphasis on Preventive Care: Chiropractors focus on preventing problems before they become serious, helping patients maintain overall health and well-being.
- Integration with Other Therapies: Chiropractic care can be combined with other complementary therapies, such as physical therapy, massage, and nutritional counseling, to address a wide range of health concerns.

Whether you're an athlete seeking performance enhancement, a pregnant woman looking for relief from discomfort, or someone managing chronic pain, chiropractic care provides a holistic and effective approach to addressing a variety of health issues. Why not book your appointment today and see how we can help support you on your wellness journey?

Our Top 10 Reasons to Enjoy a Massage Regularly

It has long been known that Registered Massage Therapy is an excellent treatment for both relaxation and relief of pain and discomfort. Here are our top 10 reasons why Massage Therapy is a great addition to your wellness routine.

1. Relief from Muscle Tension and Pain

One of the most immediate and noticeable benefits of a therapeutic massage is the relief it provides from muscle tension and pain. The technique targets specific muscle groups to:

• Reduce Muscle Tightness: Techniques such as deep tissue massage work on the deeper layers of muscle tissue to alleviate tightness and discomfort. This is particularly beneficial for those who experience chronic muscle pain due to stress, overuse, or poor posture.
• Release Trigger Points: Trigger points are tight knots in muscles that can refer pain to other areas. Massage techniques like neuromuscular therapy can help release these points, providing significant relief.

2. Improved Circulation

Massage promotes better blood flow, which is essential for overall health. Improved circulation offers several benefits:

• Enhanced Oxygen and Nutrient Delivery: By stimulating blood flow, massage helps deliver oxygen and essential nutrients to tissues and organs more efficiently. This can aid in the healing process and support overall bodily function.
• Removal of Metabolic Waste: Improved circulation helps remove metabolic waste products from muscle tissue, reducing the likelihood of soreness and improving recovery times after exercise or injury.

3. Reduction of Stress and Anxiety

Stress and anxiety are common issues in modern life, and massage therapy offers a natural and effective way to manage these conditions:

• Relaxation: Massage promotes relaxation by activating the parasympathetic nervous system, which helps lower cortisol levels and induce a state of calm.
• Release of Endorphins: Therapeutic massage stimulates the release of endorphins, which are natural mood lifters that can help alleviate symptoms of stress and anxiety.

4. Enhanced Flexibility and Range of Motion

Maintaining flexibility and range of motion is crucial for overall physical health and performance. Therapeutic massage contributes to:

• Improved Joint Mobility: Techniques such as stretching and joint mobilization during massage can help maintain and improve the flexibility of joints, which is particularly beneficial for those with stiffness or reduced mobility.
• Increased Muscle Elasticity: By reducing muscle tension and promoting relaxation, massage can enhance muscle elasticity, allowing for greater range of motion and improved physical performance.

5. Support for Rehabilitation and Injury Recovery

Therapeutic massage plays a significant role in the rehabilitation process for various injuries and conditions:

• Accelerated Healing: Massage techniques can help speed up the healing process by increasing blood flow and promoting the repair of damaged tissues.
• Reduction of Scar Tissue: Massage can help break down scar tissue and adhesions that form after an injury, improving tissue mobility and reducing pain.

6. Boosted Immune System Function

A strong immune system is essential for overall health and resilience against illness. Therapeutic massage supports immune function by:

• Enhancing Lymphatic Flow: Massage helps stimulate the lymphatic system, which plays a crucial role in immune function by removing toxins and waste products from the body.
• Reducing Stress Impact: Since chronic stress can negatively affect immune function, the stress-relieving benefits of massage indirectly support a healthier immune system.

7. Improved Sleep Quality

Sleep is vital for overall health, and therapeutic massage can significantly improve sleep quality:

• Promotion of Relaxation: By reducing muscle tension and promoting relaxation, massage can help individuals fall asleep more easily and enjoy a more restful sleep.
• Regulation of Sleep Patterns: Regular massage sessions can help regulate sleep patterns, particularly for those experiencing insomnia or other sleep disturbances.

8. Enhanced Mental Clarity and Focus

Massage therapy can also have positive effects on cognitive function, contributing to improved mental clarity and focus:

• Reduction of Mental Fatigue: By alleviating physical tension and promoting relaxation, massage can help reduce mental fatigue and improve overall cognitive function.
• Increased Concentration: The relaxation induced by massage can help clear the mind, making it easier to concentrate and focus on tasks.

9. Promotion of Overall Well-Being

Therapeutic massage contributes to a holistic sense of well-being by addressing both physical and emotional aspects of health:

• Balanced Energy Levels: Regular massage can help balance energy levels by reducing physical stress and promoting relaxation.
• Improved Quality of Life: The overall benefits of massage, including pain relief, stress reduction, and enhanced physical function, contribute to a higher quality of life and greater overall satisfaction.

10. Support for Chronic Conditions

For individuals living with chronic conditions, therapeutic massage can provide significant support and relief:

• Management of Chronic Pain: Conditions such as fibromyalgia, arthritis, and chronic back pain can benefit from the pain-relieving and muscle-relaxing effects of massage.
• Improvement in Mobility: Chronic conditions that impact mobility, such as joint issues or muscle stiffness, can be managed more effectively with regular therapeutic massage, which helps maintain flexibility and reduce discomfort.

Incorporating regular massage treatments into your routine can lead to enhanced physical health, reduced stress, and an overall improvement in quality of life. Why not contact the clinic and book your visit today? 

Physiotherapy is up and running at Norfolk Chiropractic Wellness Centre! Our physiotherapist, Riti Treasurer PT is now accepting new patients. Book your Initial Assessment today :)

519-827-0040

www.norfolkwellness.com

#mobility #physiotherapy #physio #rehab #strengthening #painrelief #wellness #norfolkwellness #GuelphOntario #downtownGuelph

What is the Rotator Cuff?
The upper arm bone (the humerus) is connected to the shoulder by muscles and tendons. Four of these muscle-tendon groups form the rotator cuff, which controls rotation of the arm out away from the body and stabilizes the shoulder. The cuff part comes from the four tendons merging together to form a “cap” or “hood” around the head of the humerus. The head of this bone can be thought of as the ball in the ball-and-socket joint, which is your shoulder. This joint allows motion in a full circle, but this may be limited by tendinitis in the cuff.

What is Rotator Cuff Tendinitis?
Rotator cuff tendinitis is also called impingement, bursitis or biceps tendinitis. These are all different names for the same problem. They mean that there is pain and swelling of the cuff tendons and the surrounding bursa.

Symptoms of rotator cuff tendinitis include:
- pain and swelling in the front of your shoulder and side of your arm
- pain triggered by raising or lowering your arm
- a clicking sound when raising your arm
- stiffness
- pain that causes you to wake from sleep
- pain when reaching behind your back
- a loss of mobility and strength in the affected arm

How can rotator cuff tendinitis be treated?
- avoid activities that cause pain
- apply cold packs to your shoulder 3 to 4 times per day
- Shockwave Therapy
- Cold Laser Therapy
- Physical Therapy

Contact the office today to see how we can help you with Rotator Cuff Issues!

**Don't forget until November 15th 2023, Dr. MacDonald and Dr. Lodder are offering a FREE 15-minute consultation to see if Shockwave therapy is right for your injury! Mention this post when you call to book to take advantage of this offer.**

519-827-0040
www.norfolkwellness.com

#shockwavetherapy #lasertherapy #chiropractic #norfolkwellness #rotatorcufftendonitis

Our clinic now has a Traditional Chinese Medicine Practitioner! We welcome Yonghao (Luke) Yu, R.Ac/R.TCMP, to our clinic. Luke also offers Acupuncture, Acu-pressure Massage, and Air Cupping.

Meet Yonghao (Luke):

Born in China, Yonghao (Luke) moved to Canada at 15 years old. Following his passion for traditional Chinese philosophies, Luke studied at the Ontario College of TCM and finally became an Acupuncturist in 2019. He later pursued further studies in herbology in TCM from 2021-22.

In Luke’s first four years of his career, he was recognized for excellent acupuncture techniques, clear therapeutic results in a variety of diseases (pain, gynecological, digestive, etc.), lifestyle recommendations, and dietary consultations based on TCM theory.

What is Traditional Chinese Medicine?

Traditional Chinese Medicine (TCM) was originated in ancient China and has a history of over two thousand years.
Influenced by ancient Chinese philosophy, culture, and sci

ence and technology, Chinese medicine uses the theory of Yin and Yang and the theory of Wu Xing to explain the mechanism of balancing the function of the body.

Theory of Yin and Yang

The direct meanings of yin & yang in Chinese are positive & brightness vs negative & darkness.
Chinese philosophy uses yin and yang to represent a wider range of opposite forces that are complementary & contradictory that cannot exist without each other. Together, the yin & yang make up the life energy, called “Qi”.
Qi is a type of energy that flows through the body through invisible sets of pathways called meridians. The theory of Yin & Yang is fundamental to the practice of TCM, where the most basic level of TCM treatment is to seek the balance of yin & yang in each person.

Theory of Wu Xing

The theory of Wu Xing, the five elements (wood, fire, earth, metal and water) interprets the relationship and the constant movements and cycles between the physiology and pathology of the human body and the natural environment.

The chart outlines how the natural changes within the body and the environment affect your health.

by Kelly Verstraete, CHA

What are Core Muscles?

Your core extends from the diaphragm to the pelvis, forming a muscular 360-degree band around the body. These 29 pairs of muscles in the lower back, abdomen, hips and pelvis stabilize the spine, keep us upright, power our arms and legs, and can even help regulate breathing and bladder function.

Signs of Weak Core Muscles

Common signs of weakness or decreased control of your core muscles can lead to dysfunction in your movement and, ultimately, affect your quality of life. Here are a few common symptoms of poor core stability:

- Poor posture

- Low back pain

- Bad Balance

- Difficulty standing for long periods

What can you do to strengthen your Core?

Some regular, simple exercises can help to add strength to your core, and help decrease pain and weakness. Walking, squats, planks, and even consciously working on better posture when you are sitting can all help.

Of course, be sure to discuss your plans with your doctor or health care practitioner before you undertake anything new to be sure you aren't doing anything that could hurt more than help!

Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes (plantar fascia).

Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting.

Most people who have plantar fasciitis recover in several months with conservative treatment, such as icing the painful area, stretching, and modifying or avoiding activities that cause pain.

If the pain doesn't subside with these activities, orthotic inserts or shockwave therapy are treatments we can offer to help resolve the pain in your feet.

Contact the clinic today to see how we can help you get moving again :)

519-827-0040

www.norfolkwellness.com

“The truth is that stress doesn’t come from your boss, your kids, your spouse, traffic jams, health challenges, or other circumstances. It comes from your thoughts about your circumstances.” ―Andrew Bernstein

To show up as your best self and not feel stressed out about your boss, kids, traffic, etc. it would be beneficial to incorporate stress management into your daily routine. If your stress level is already high at the start of your day, anything added to your plate is just going to continue to enhance your stress. However, if you incorporate stress management into your day, when the unexpected happens, because it will happen, you will be better equipped to manage it.

Stress Management Techniques

* Practice deep breathing – it activates the parasympathetic nervous system, which sends a signal to your brain to tell the anxious part that you’re safe and don’t need to use the fight, flight, or freeze response.
* Move your body – in nature if possible! Exercise is a great stress reliever.
* Guided Meditation – practicing guided meditation is a healthy distraction away from life’s stressors and helps you to be present at the moment.
* No screens before bed – I know, you’ve heard this before! But screens before bed keeps your brain stimulated and delays REM sleep.

Stress is stored within our bodies and can lead to long-term health problems if not dealt with. We can feel stress in the body show up through low back pain, stomach pain, neck/shoulder tension, fatigue, and/or numbness. This is why it is important to incorporate stress management techniques into our daily routines.

How can we help?

The staff at Norfolk Chiropractic Wellness Centre can help you manage stress through our variety of practitioners!

*Our Naturopathic Doctor, Dr. Katie Thomson Aitken, has a Tranquil Minds program that offers stress and anxiety management. As well as acupuncture to help alleviate anxiety.
*Our Chiropractors perform adjustments which can release tension held in the muscles, which relaxes the body and increases the circulation of blood flow.
*Massage Therapy can lower stress levels and feelings of anxiety. If you experience depression, or anxiety, or are just overloaded with extra stress, massage therapy can be an effective part of treatment.
*Osteopathy can help to balance the sympathetic and parasympathetic systems to relieve symptoms of prolonged stress.

If you feel that you’re experiencing chronic stress and it’s showing up in your body, you’re not alone! Our practitioners would love to help you find relief and live a happier, healthier life. Call the clinic today to book your appointment. New patients are always welcomed. 519-827-0040

By Kelly Verstraete, CHA