Dr. Eve Choe - Toronto Chiropractor + Posture Expert
info@drevechoe.com l 416.297.8599
1730 Bloor Street West, Toronto, ON M6P 1B3 
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The 5 Worst Foam Rolling Mistakes People Make

11/29/2017

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Foam rolling when used correctly, can make a chiropractor’s job all the more simple. Accelerated blood flow, repairing muscle adhesions, speeding up recovery time, and improving overall physical performance are just some of the health benefits you can expect from this simple tool.

Unfortunately, incorrect use of your foam roller can actually cause tissue damage, which is why you need to be wary of the five following rolling mistakes people commonly make, as well as how to avoid them yourself.

Rolling with Bad Posture
Contorting the spine is one of the most unsafe errors that people tend to overlook during their foam rolling routine. In many of these positions, you are holding up your frame using your arms alone, and by ignoring your posture and core support during these actions, you could be setting up an injury rather than reaping any health improvements.

Open communication with a chiropractor or personal trainer should help you refine your technique of a neutral spine alignment. Alternatively, you could set up a camera or ask a friend to film you whilst you complete a session, and then analyze your approach afterwards, keeping a watchful eye on sagging hips or an unnaturally curved back.

Rolling Your Lower Back
No matter how pleasant it feels, there is never any reason to foam roll your lower back. This specific area is designed to provide a steady core, and the placement of unnecessary pressure upon the region will cause your muscles to contract as a defense mechanism to protect the spine.

Instead, use the foam roller freely on your upper back (down to the end of your ribcage), as this area has plenty of muscle which surrounds the spine, and that keeps it safe and cared for. You can also try targeting locations around your lower back (such as the glutes or quads) as a much safer release to any stiffness in this general region. The most important part of rolling is to figure out exactly what it is you’re trying to achieve, and then researching how to do it properly, rather than haphazardly acting towards any vague objective.

Rolling Too Fast or for Too Long
Very often, people skip all the benefits of massage rollers by favoring the sensations, rolling at high speeds or for a far lengthier amount time than recommended. It takes a while for your brain to send the relaxation signal to your muscles, so don’t hurry your movements. However, on that note, if you’re rolling for longer than 20 minutes just to access any relief, you may have a more serious underlying problem, and should seek medical attention.

Your best bet is to slow down, locating the more sensitive areas, and concentrating on short, drawn out rolls over those specific points. You should also limit each muscle group to a maximum of 90 seconds per cycle, stretch in between the rolls, and then repeat up to three times. As always, rather underwork than overwork, and speak to your chiropractor if you have any doubts.

Rolling Directly on Painful Areas or Injuries
The compulsion to fixate on a painful area is a natural reaction, but many experts agree that this is not the way to go about it. As a rule, always remember that rolling on inflammation can cause further inflammation. This advice applies even more critically to any recent injuries, as you can exaggerate the already aggravated tissue and hamper the body’s ability to repair itself.

A painful spot is a warning cry to stay away, and so keep those rollers a few inches distance from any sensitive muscles, working on the surrounding connected groups instead. And never rely on your foamy friend to be the exclusive hero of your recovery, as more severe injuries will necessitate additional care, often by a professional.

Using the Incorrect Foam Roller
Finally, it is worth noting that your foam roller itself can be cause problems. A big mistake many newcomers to the rolling world make, is selecting an unreasonably hard and textured product to loosen their tissue, when it could actually have the complete opposite result. The firmer the foam, the more compression on your muscles, and if you’re not used to it, this can lead to pain and even bruising.

If you’re just starting out, a more cushioned, even-surfaced foam roller will be a much safer choice, and you can gradually work your way up the firmness scale without any worries or stress.
​
Author:
Nurse Susan has  always been passionate about helping people heal. After she retired from a lifelong career as a nurse, that passion didn’t go away. She loves to use her expertise to write about the best ways to keep you and your family healthy, active, and happy.


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Minimize Pregnancy related Back Pain

5/23/2017

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Did you know that at least half of pregnant women experience back pain? And 10% of those report discomfort severe enough to disrupt their daily routines. The good news is that there are steps you can take to protect your back during pregnancy.

What causes pregnancy-related back pain in the first place?
When pregnant, it’s normal to gain more than 30 pounds. This extra weight places considerable stress on your back, feet, ankles and knees. As your baby grows, your core abdominal muscles become stretched and cannot stabilize your posture as well as they did before.

In the third trimester, levels of a hormone called “relaxin” increase by a factor of ten. Relaxin loosens your joints to allow the pelvis to accommodate the enlarging uterus. These loose joints force the muscles of the back and pelvis to work overtime to keep you upright and balanced, leading to back pain.

TRY THESE TIPS TO HELP MINIMIZE YOUR RISK OF BACK PAIN:

​Exercise
Exercise can go a long way to increase muscle support for an aching back. A health care practitioner should always be consulted before starting a new exercise regimen. Low impact cardiovascular activities, such as swimming, walking, or stationary cycling can help relieve pain and maintain fitness.

Sleep Position
Sleep on your left side to reduce the pressure of your uterus on the large blood vessels in your abdomen, optimizing blood flow to both you and the baby.

Pillow Position
Place a pillow between your knees to take pressure off your lower back when sleeping on your side.

Support Your Body
With the added weight, support has never been more important. Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, walk around for a few minutes each hour.

Take Breaks
Take frequent, short breaks with your feet elevated. Adequate rest restores your energy and gives your back a chance to relax.

​Get Adjusted Regularly
Chiropractic care throughout pregnancy balances your pelvis, eliminating undue tension to muscles and ligaments and enhancing optimal fetal positioning.

courtesy of the Ontario Chiropractic Association.

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5 Ways Pregnant Women Benefit from Chiropractic Care

3/2/2017

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Pregnancy is an exciting  time in a mother-to-be’s life. Although joyous, expectant mothers undergo significant amount of changes as the baby develops. The back, neck and joints are the areas of body that tend to suffer the most. Along with an OBGYN, a chiropractor is a welcome addition to a woman’s prenatal care team. Chiropractors can help manage back and joint pain issues so that they don’t become an issue during delivery or impact a woman’s recovery time post-pregnancy. Here are 5 key ways chiropractors can help:

1. Chiropractic care keeps the spine in alignment

Pregnancy adds significant additional weight to a woman’s body in a short amount of time. This change bears on the spine, frequently pulling it out of alignment. When this happens, the pain can be quite severe. Chiropractic care during pregnancy works to keep the spine in alignment and all supporting tendons working optimally, to be better prepared and able to adequately support the extra weight.

2. Chiropractors can reduce the need for pain relievers by treating underlying issues.

Most times, individuals experiencing moderate pain pop a couple of over the counter pain relievers and think nothing of it. However, pregnant women strive to avoid medications when possible.

Chiropractic adjustments decrease the underlying issues that cause pain, so the patient relies less on medications. Experiencing less pain as well as eliminating the need for pain killers is a win-win situation for expectant mothers.

3. Chiropractors can help strengthen joints. 

Pregnancy really beats up an expectant mothers joints. Chiropractic care for expectant mothers is a productive way to minimize the effect the large, protruding abdomen has on her hips, legs, and ankles.

Treating the body as a whole, chiropractic treatment works to strengthen the body and promotes healing of injured or strained areas.

4. Chiropractors can help achieve pelvic alignment making the birth process go more smooth.

An aligned pelvis is critical to the birthing process, and increases the chances of being able to give birth naturally. According to the American Pregnancy Association,

“When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. This can affect the mother’s ability to have a natural, non-invasive birth.” 

An experienced chiropractor can effectively align the pelvis before delivery, so the mother is able to deliver with little incident.

5. Chiropractic care increases the body’s ability to bounce back

Let’s face it, every pregnant woman thinks “will I ever fit in the clingy red dress again?” The healthier and stronger a woman’s body is before and during pregnancy, the easier it is to get back into shape once the baby is born. Eating right and safely exercising are effective ways to accomplish this.

Chiropractic care is also a valuable component to fitness. Expectant mothers who choose chiropractic enjoy better posture, less pain, and increased mobility, especially late in the third trimester.

This allows them to maintain exercise routines and be active longer than those suffering from back pain and achy joints. After the delivery, it’s easier to get back into a fitness routine, and into that red dress, if the new mother’s joints, back, and hips are aligned and functioning properly.
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Chiropractic care can serve to reduce pain and increase the overall heath of expectant mothers, letting her relax and focus on the more pleasant aspects of pregnancy. Expecting women who commit to chiropractic care can look forward to a stronger body, the chances of a smoother delivery, and an easier recovery after the baby comes.

This article excerpt, by Porterfield Family Chiropractic, was published June 15, 2015 and originally appeared here.

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Simple Posture Correction

2/7/2017

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Sitting is the new smoking. You've heard it many times now. What can you do while sitting in front of a computer other than taking frequent breaks? Try this simple posture correction throughout the day:
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How the Cold Weather can have an Impact on your Muscles and Tendons

11/29/2016

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PicturePhoto courtesy of the CCA
You may find that as the weather gets colder, you may experience more aches and pains, and even feel like your muscles are stiffer. This is even more evident for workers who work outside in the winter, or individuals with certain ailments. The cold weather can increase the risk of suffering from musculoskeletal (MSK) injuries and can even increase the intensity of certain MSK conditions.

How Can the Cold Weather Impact Us?
If you live with an arthritic condition you might find that your symptoms may be exacerbated by cold weather conditions, which can keep you away from doing the activities you enjoy. Conditions like rheumatoid arthritis and osteoarthritis may not react well to sudden weather or atmospheric changes, which may worsen symptoms. Even without any specific conditions, most of us are very aware of how our bodies feel and move when we are cold – we may move slower and walk around when our muscles are tense and stiff. This can result in soreness that we may not experience otherwise. For those who work outside, be conscious of your working conditions. Feeling warm, safe and comfortable is important as heavy lifting and overexertion can increase risk of injury in colder temperatures.
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Here are a few things that can be done to prevent stiffness and MSK-related injuries during the winter months:
  • Maintain an active lifestyle – make sure you are doing some form of physical activity to exercise your muscles and joints
  • Dress warmly – wear proper clothing to keep your body warm and protected from the cold
  • Wear proper boots that are waterproof and warm, and have good threads to prevent falls
  • Wear a warm hat (keeping your head warm reduces the amount of body heat that escapes from your head).
  • Do not stay out in the cold for too long (if you work outside, move indoor during your breaks if possible).
The winter months shouldn’t keep you from doing the things you love, or keep you indoors in pain. Keep active and dress warmly, and you may be able to minimize the aches and pains of the season. Your chiropractor can also help you manage your condition-related pain during the winter months, and help you prevent MSK conditions if you work outdoors. 

​-Courtesy of the Canadian Chiropractic Association.

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    Dr. Eve Choe is a Toronto-based chiropractor, and certified posture expert, acupuncture & orthotics provider. 

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​​COPYRIGHT DR. EVE CHOE 2023 l ecdesigns l 1730 Bloor Street West Unit 3, Toronto, ON, M6P 1B3 l 416.297.8599 l info@drevechoe.com
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