Jumper's knee is an overuse injury (when repeated movements injure a part of the body). It happens when frequent jumping, running, and changing direction damages the patellar tendon. It's also called patellar tendonitis.
Common symptoms of jumper's knee include:
- pain below the kneecap, especially during sports, climbing stairs, and bending the knee
- a swollen knee joint
- knee stiffness
Treatment for jumper's knee includes:
- rest and take a break from sports
- taping or wearing a knee support or strap just under the patella
- sitting with the leg raised
- ibuprofen to help with pain and swelling
- massage therapy
- strengthening and stretching muscles
- shockwave therapy
Contact the clinic today to see how we can help with your sore knees:
The foods we consume have strong healing properties. Some of which our Naturopathic Doctor Dr. Katie Thomson Aitken touches on in her book, Create Calm. Certain foods can make anxiety worse rather than help to make it better:
- Sugar can worsen anxiety as it causes blood sugar to go up and then crash leaving you with jitteriness, lightheadedness, and uncomfortable feelings.
- Alcohol is another, it depletes glycogen, which is sugar stored in the liver, that is used to keep blood sugar balanced.
- Caffeine wakes up your adrenal glands and sends out adrenaline. It makes your heart rush, your body jittery, and your bowels move.
Some foods can help to ease anxiety symptoms as well! These foods include:
- Eggs contain tryptophan, an amino acid that helps create serotonin. Serotonin is a neurotransmitter that helps regulate mood, sleep, memory & behaviour.
- Pumpkin seeds are high in potassium which helps reduce symptoms of stress & anxiety.
- Dark chocolate is a good source of magnesium. Getting enough magnesium in your diet may reduce symptoms of stress & anxiety.
- Brazil nuts are high in selenium. Selenium may improve mood by reducing inflammation, which is often heightened when someone has a mood disorder such as anxiety.
Helpful Tip: Focus on what you can add to your diet rather than what to eliminate. Focus on what you can add to a snack/meal to make it more nutritious. Ex. Adding veggie toppings to your burger to get additional nutrients. Or when eating veggies as a snack add in some hummus or cheese for protein.
February is known as the month of love. It is typically spent showing love to those around us, our partners, children, colleagues, classmates, etc. But what about you? What if we change the narrative this year and include ourselves in who we shower with love? Self-love is about total self-acceptance, learning to love yourself and nurturing a deep appreciation for who you are. Here are a few tips to help you with that!
Keep a success journal
List your accomplishments every day and review them at the end of the week. This could be done in a notebook or the notes app on your phone. When your default self-talk is negative, this repetitive activity helps to support positive self-talk by building new neural pathways.
Do something nice for yourself regularly
Show yourself how you want to be loved and how much you appreciate who you are. This could include investing in yourself with a fancy gym membership, treating yourself to a night out, or having a self-care treatment, like a relaxing massage or a soothing bath. Whatever your fancy is, do something to love yourself regularly because you deserve it!
Forgive yourself for your mistakes
Forgive yourself just as you would with a friend. Beating yourself up for something you did in the past is not productive. Instead, show yourself compassion and forgiveness. You sit with your inner voice all day every day, try to make it something positive.
Understand that failures, mistakes, and setbacks offer valuable lessons. They provide you with an opportunity to reflect on what went wrong and what changes can be made going forward. There is no need to beat yourself up over them. Find the lesson within and use it to grow.
Valentine’s Day shouldn’t be the only day on the calendar that we show our deep appreciation for ourselves and others. Make loving yourself a daily habit for your continued well-being, happiness, and success!
When we flip our calendars over to a new year, it brings the idea that we need to reset our lives with new intentions and a new way of being for the new year ahead. Why do we want to start the new year off by adding pressure to our already stressful lives? Particularly if it is a hard goal to achieve. While we do have the ability to change and grow, the term “New Year, New Me” forgets an important aspect – self-acceptance.
A common route people go down with new year’s resolutions is they beat themselves up because they don’t accept themselves and where they’re at. It takes time and effort to reshape habits. It’s unrealistic to think we can change qualities we don’t like within ourselves overnight, just because the calendar reads January 1st.
When we begin to embrace our real, imperfect, beautiful selves as we are now, a powerful thing happens! We begin to let go of the negative view we hold of ourselves, and we begin to believe that we are enough. This helps us move into a place where we can keep moving towards a goal even if we fail, it gives us the strength to celebrate our successes along the way.
We are capable of making improvements within our lives without self-hate, self-doubt, or the fear of not being enough. We just need to have more self-acceptance. Be gentle with yourself this year, give yourself grace, and celebrate the wins along the way!
The staff at Norfolk Chiropractic Wellness Centre wishes you a safe and healthy year and we look forward to seeing you throughout 2023!
While the holidays can be a joyous time, they can also be a stressful time. Here is our guide on how to survive this holiday season.
1. Set realistic expectations
It can feel like you are being pulled in every direction during the holiday season and you don't want to disappoint anyone. But it is important to not overbook your schedule, or you may risk feeling drained and not enjoying any of the gatherings you attend. Set realistic expectations of what you and your family can manage and don't overpack your schedule.
2. Say "no" when needed
If you're feeling overwhelmed or anxious know that it is okay to say "no" and take a step back. Evaluate what you and your family are capable of attending. Maybe you celebrate Christmas day with your in-laws this year and switch sides of the family next year. Focus on what is realistic, not what is ideal.
3. Create a budget
The holidays tend to bring on additional spendings, such as gifts, travel, and entertainment. The average household spends $1400 between those three categories. Setting a budget this holiday season can help you avoid overextending yourself financially and relieve stress. Gifts do not need to be expensive to be special. If travelling to see loved ones is not in the budget, perhaps catching up on a phone call is an alternative. Instead of going out with friends, you could stay in and play board games at the house. These alternatives still allow you to connect with those you care about, without having to spend $100+ on a night out.
4. Set boundaries
Old patterns will naturally start to appear around the holidays, especially when you are with relatives or under stress. It is okay to set boundaries with relatives and express that there are topics you do not wish to discuss. If your boundaries are not being respected or things are not going well for you or a member of your family, have an exit strategy in place. It is important all members of the family feel supported.
5. Stick to a routine
We must remember to care for our bodies during these busy times. Ensuring we prioritize rest, as a lack of sleep can leave you feeling stressed, and tired, increasing your risk of colds, depression, and car accidents. And while it is okay to indulge in some holiday treats and drinks, try to also incorporate some nutritious foods and water during these times. These tips will help you feel less irritable and have more energy.
The staff at Norfolk Chiropractic Wellness Centre wish you a safe and happy holiday season!
Winter months bring many joyful activities, such as the holiday season, playing in the snow, or the cozy feeling of coming inside and enjoying a warm drink after being out in the cold all day. However, for some individuals, the winter months can bring on a feeling of sadness. Depression that arrives or worsens during the winter months may be a sign of seasonal affective disorder (SAD). Which is a form of depression that is triggered by changes in daylight and weather that occur primarily in winter.
Signs and Symptoms of SAD
- Feelings of depression that happen most of the day, every day, in a seasonal pattern
- Experiencing tiredness or low energy
- Loss of interest in activities you used to enjoy
- Sleeping too much
- Changes in appetite/ or weight gain
- Feeling sad/ guilty/ or down on yourself
How to Support Yourself
Set yourself up in the fall
Set up a routine in the fall to help your body transition into shorter days and into winter months. Your routine could include aiming for 7-8 hours of sleep per night, eating nutrient-dense foods, and including daily movement.
Daylight savings time is upon us, and our bodies are greatly impacted by a reduction of sunlight. We may feel more irritable, fatigued, lethargic, and/or reduced emotional bandwidth. Get outside as much as you can during the afternoon to take advantage of what sunlight we have. If you commute to and from work in the dark, try to take a 30-minute walk on your lunch break if possible. When you are indoors, open your blinds and get as much natural light in as you can.
A time for reflection
Winter is a time when nature is dormant and resting, signalling for us to pause and reflect. This year try to not get caught up in the bustle of the season and truly slow down and enjoy it. The cooler months are a great time to start incorporating meditation practice. Our Naturopathic Doctor, Dr. Katie, recommends the following meditation apps to help you get started - Insight Timer, Headspace, or Calm.
Plan activities to look forward to! Initiate conversations with friends, plan outings and engage in clubs or the community. Having connections in real life can make a big difference in not feeling alone. If you struggle to make real-world connections, as opposed to online connections, I recommend picking up a copy of Dr. Katie’s book Create Calm and reading chapter 21, which is all about community and putting yourself out there. Pick up a complimentary copy for a limited time in the front reception area of the clinic!
The staff at Norfolk Chiropractic Wellness Centre hope these strategies help you transition into the winter months with ease!
Gratitude is a way for people to appreciate what they have in life instead of focusing on what they’re lacking. Our brains are designed to problem solve rather than appreciate. We must override this design to reap the benefits of gratitude. Studies show that practicing gratitude can lead to more intimate and connected relationships, reduce feelings of stress and depression, improve sleep, and result in better overall well-being.
Gratitude can improve relationships, as a mutual appreciation for each other often results in a more satisfying relationship. A study with couples found that individuals who took time to express gratitude for their partner felt more positive towards the other person. As well as felt more comfortable expressing concerns about their relationship.
A large part of managing stress is being able to regulate our emotions; practicing gratitude can help with that. A 2017 study published in Scientific Reports looked at the participant’s heart rates before, during, and after practising gratitude. The study found that heart rates decreased. A decreased heart rate is associated with feeling calmer. Next time you’re feeling overwhelmed or stressed take a moment to list the things you’re grateful for at that moment. It may be difficult but it will likely help to calm you down and put things into perspective.
People who practice gratitude before bedtime report better sleep. This is likely because gratitude diminishes anxiety and stressful feelings, allowing for a more restful and relaxed sleep.
Gratitude can also improve one’s outlook on life. Appreciating what you have can leave you feeling more optimistic and satisfied and experiencing less frustration, envy, and regret. Gratitude also tends to result in increased self-esteem and confidence, which also improves mood.
People feel and express gratitude in multiple ways. Find what works best for you and your life. Here are some suggestions:
- Stack it on top of an existing habit. If you stack it on top of another habit you’ll likely find it easier to maintain. Try thinking of 5 things you’re grateful for while in the shower.
- Get specific. Instead of saying you’re grateful for your friend, dive deeper and ask yourself what it is about your friend that makes you grateful to have them in your life.
- Think of different things. Challenge yourself to think of something different each day. Getting specific can help with this.
- Keep a gratitude journal. A space where you can write down 3-5 things you’re grateful for each day.
- Show appreciation to others. Whether that be through a thank you note, an email, or verbal interaction. This act of appreciation will mean more than you think to its recipient.
If you try any of these tips, please share them with us at your next appointment! The staff at Norfolk Chiropractic Wellness Centre would love to hear how you’re incorporating gratitude into your daily life.
As the back-to-school season rolls around so does the back-to-school stress and anxiety that many parents face. A study reported in the New York Times found that 57% of the 2000 parent participants of school-aged children (aged 5-18) revealed the back-to-school season to be the most stressful time of year.
As another school year rolls around here are five tips for how parents can healthily manage their back-to-school stress.
Weeknights can become stressful and overwhelming when you are trying to help your children with homework, prepare dinner, extracurricular activities, and everything else life throws your way. Planning your meals for the week ahead can help alleviate the stress of deciding what is for dinner each night. Once your meals are planned, make a grocery list of what items you will need for the week and go grocery shopping once. This will help to avoid running to the store for last-minute ingredients or impulsively eating out. And lastly, prep your food ahead of time if you can. Having your produce washed and pre-cut will save you hours preparing dinners on busy weeknights.
Set Routines & Stick to Them
Having routines set in place will help not only you but also your child’s stress levels. Routines provide a sense of stability and security. You know what to expect each day and can prepare for it. For example, every night before bed you set your child’s packed backpack by the front door. This will help to eliminate the morning stress of finding your child’s lost homework or permission slip.
Focus on the Positive
It can be easy to get lost in the negative, what-if thoughts regarding your child going back to school. However, it is important to remember that children thrive during the academic year. They work hard to grasp the fundamentals of math, excel on the sports field, or advance their reading level. As we gear up toward another school year don’t fret about what could go wrong. Instead, acknowledge the positives. Your child is becoming an educated, independent individual who is learning how to navigate the world. If you do find your child is struggling, many schools offer support to help them, so that they can also focus on the positive!
Take Care of Yourself
As parents, one of our main priorities is making sure our child is taken care of – properly nourished, with daily movement, and a quality night’s sleep. But what about you? Are you prioritizing that same level of care for yourself? You are not able to show up as your best self if you’re not taking care of yourself and your body. When we feel stressed energy is in our bodies and we need to get it out. Research has shown that one 20-minute walk per week can reduce stress, and anxiety, and boost mood and energy. Find the movement that brings you joy.
Mindfulness increases your ability to be present in the current moment. This leads to reducing stress and better engagement with your child. If you’ve never explored mindfulness before, start small. Begin by appreciating the smell of your morning coffee or the cool crisp fall mornings that are upon us. Find something within your day that brings you joy and take a moment to be present and embrace it. This builds up the skill of being in the moment. You can then apply it to be in the moment with your children.
As we transition into another back-to-school season it is important to remind yourself that you are not alone in feeling stress during this time. However, that doesn’t mean you need to remain in a state of stress. There are steps you can take to alleviate your stress levels by planning your week, setting routines for yourself and your kiddos, and acknowledging the positives of watching your children grow. Remember to take time out of your day to take care of yourself and have mindful moments throughout the day.
The staff at Norfolk Chiropractic Wellness Centre wishes your family a stress-free back-to-school season!
Carpal Tunnel Syndrome (CTS) is the occupational disease of the 21st century and can affect just about anyone, though office workers, computer users, musicians and assembly line workers - among others - are more prone to get it. Most common symptoms of CTS include numbness and tingling in the hand, fingers and wrist; swelling of the fingers; dry palms; or intense pain that awakens you at night. It sometimes also causes these same symptoms in the upper arm, elbow, shoulder or neck.
Since CTS doesn’t happen to everyone who performs repetitive tasks, it makes sense to look for other contributing factors. In many people the health of the structural system may be the main problem - spinal subluxations and misalignments can be causing nerve pressure that contribute to the condition.
Take a close look at those suffering from CTS and you will find that more than the wrists (where the carpal bones are located) are being used to perform their tasks; the neck and spinal column are usually also involved. For many years clinicians, patients and researchers have reported relief from classic symptoms and an overall improvement in body function after chiropractic adjustments. Compressed nerves in the neck can block the flow of nutrients to the nerves in the arm, shoulder, wrist and related area and make them more susceptible to injury and irritation. Chiropractic adjustments help ensure that the body is free of subluxations and misalignments, removing structural stress from the nervous system.
A chiropractic adjustment may make the difference - will it make the difference for you?
As you will have heard, the Ontario Government has imposed a province wide lock down starting on December 26th, 2020.
Norfolk Chiropractic Wellness Centre will remain open and continue to treat patients, with protocols in place that meet and exceed the guidelines set out by the Ministry of Health and the Wellington-Dufferin-Guelph Public Health local directives. Our treatment rooms are cleaned between every patient, PPE is worn by practitioners and staff, and the clinic as a whole is cleaned and sanitized regularly throughout the day.
In order to maintain a safe environment for our patients, practitioners and staff we would remind everyone to self-screen before attending every appointment. If you answer yes to any of the following questions the day before or day of your appointment, please call us immediately:
1. Have you travelled outside of Canada in the past 14 days?
2. Do you have any of the following new or worsening symptoms or signs? Symptoms should not be chronic or related to other known causes or conditions: Fever or chills, Difficulty breathing or shortness of breath, cough, sore throat, trouble swallowing, runny nose/stuffy nose or nasal congestion, decrease or lost of smell or taste, nausea, vomiting, diarrhea, abdominal pain, not feeling well, extreme tiredness, sore muscles.
3. Have you had close contact with a confirmed or probable case of COVID-19?
When you arrive at the clinic we ask that you wear a mask, sanitize your hands immediately upon entry and fill out the tablet, confirming you have completed and passed the COVID-19 screening. Our full COVID-19 in-person Best Practices for both patients and practitioners are listed on the COVID 19 banner of our website. We can stay safe if we all work together.
If our mandates change, and you have an upcoming appointment, we will contact you directly to let you know of any changes to your appointment.
Please feel free to contact us if you have any questions and to confirm your appointments.
We look forward to seeing you and continuing to support you on your Wellness Journey.
The team at Norfolk Chiropractic Wellness Centre