January 4, 2010 by Dr. Carla Cupido
Happy New Year to you all! I hope your holidays were fantastic and you are feeling charged up and positive for 2010! As we begin yet another exciting year, let’s make a few promises to ourselves:
- I promise to place my health as a top priority in my life.
- I promise to fit in at least 4 days of aerobic exercise a week (at least 20 minutes continuous).
- I promise to squeeze in at least 1 day of strength training a week (even if your dumbbells are bean cans and you do it in front of your favourite 30 minute TV show).
- I promise to have my injuries looked at as soon as I feel them coming on. (This will decrease the time it takes to fix my injury, therefore saving me money and time).
- I promise to do the exercises I receive from my health practitioners. (Sorry, I had to sneak this one in here).
We can all do this together! Be sure to share your fitness goals with someone who can hold you accountable; if this is not an option for you, WRITE THEM DOWN! When we write things, we are more likely to committ!
Welcome to 2010! Let’s make this an AMAZING YEAR!
December 14, 2009 by Dr. Carla Cupido
I had the amazing opportunity to take my Avalanche Safety Training Course this past weekend. We spent three hours in the classroom, one day on Mount Seymour and one fantastic day on Whistler-Blackcomb!
Not only did I learn about mountain safety, I learned how traveling through backcountry terrain is a full body workout (my tired muscles can certainly confirm this today)! My legs screamed at me from the hiking and snowboarding. My arms and shoulders burned from digging snowpits to evaluate the snowpack . I have to admit my upper body got a workout everytime I fell in deep snow and was forced to squirm my way to standing with a heavy pack on my back! Oh, and I must not forget the workout my upper and lower back got from trying to maintain correct biomechanics during the hiking, digging and lifting!
I want to provide you with a few tips that will help you avoid musculoskeletal injury while out in the backcountry.
- Make sure your pack fits you well and it can pack the weight you are carrying evenly.
- Use your gear to your advantage: flip up your heel supports whether on skis or a snowboard to lessen the large and repetitive load on your gastrocnemius and soleus muscles (calves) during the uphills; lower them on the flats.
- Maintain the curve in your lower back while hiking and digging. Do not round your lower back as this will increase your risk of disc injuries. Hinge from your hips, not your back when you bend and be sure to use your legs.
- The closer you are to whatever you are lifting, be it snow or your pack, the safer your back will be.
- Try to minimize twisting through the low back while digging; try to move your lower body with your upper body when you unload your shovel as twisting and bending through the lower back is a sure fire way to herniate a disc, epsecially when fatigued.
- Keep breathing while you dig; holding your breath increases intra-abdominal pressure, subsequently increasing your risk of disc injury.
Remaining safe on the mountain is much easier if you are not injured! I know there is a lot to think about, but by making these practices regular habits, you won’t need to think about them and you will be free to focus on the terrain you are navigating through. Be safe out there!
To summarize backcountry riding/skiing: huge effort for huge reward! In my opinion, the reward is developing a stronger body while having loads of fun!
December 10, 2009 by Dr. Carla Cupido
Vancouver chiropractor, Dr. Carla Cupido was just published in Graston Technique’s seasonal newsletter for clinicians. The content of this newsletter typically includes the results of clinical trials and other research studies based on the use of Graston Technique. Dr. Cupido’s article however, is on how to use social media to maximize your potential as a clinician while improving the quality of patient’s overall care.
Keep learning: health education decreases the risk of injury and improves health!
November 12, 2009 by Dr. Carla Cupido
One minute researchers are telling us to wear motion control shoes and the next they are telling us that free motion shoes are the key to injury-free running. What is the truth? Which shoe is best for me?
Learn more here about what Vancouver Chiropractor, Dr. Carla Cupido has to say about this in her recent newsletter.
October 28, 2009 by Dr. Carla Cupido
A very interesting paper was published in European Spine Journal this month entitled Altered Breathing Patterns in Chronic Low Back Pain Patients.
The research proved that patients with chronic low back pain often experience altered breathing patterns while performing movements involving the core muscles. This is relevant for anyone who moves and has low back pain! Let’s define each of the patterns that were considered impaired:
Breath holding: Pretty self explanatory.
Paradoxical breathing: Chest wall moves in on inspiration and out on expiration (reverse of the normal movements).
Upper costal breathing: Upper chest moves with inspiration and expiration while the diaphragm is not properly engaged.
Mixed pattern breathing: Any of the above patterns mixed together.
The ideal breathing pattern was deemed to be costodiaphragmatic breathing. This pattern is defined by the ribcage displacing upwards, outwards and forward with outward abdominal movement (which is reversed on expiration).
The core muscles that surround our lumbar (low) spine take on the shape of a cylinder with the diaphragm at the top, the pelvic floor at the bottom, the abdominals at the front and the back muscles bringing up the rear. If there is a sense of instability in the low back, it is thought that individuals alter their breathing patterns, using their diaphragm to aid in stabilization. Therefore if you have chronic low back pain, you may be utilizing one of these abnormal breathing patterns to help stabilize your low back (which is not good).
Much research is still needed on this topic, but breathing patterns should be assessed in chronic low back pain patients as they could be perpetuating the problem.
Rousell et al., Altered Breathing Patterns in Chronic Low Back Pain Patients. European Spine Journal. Volume 16, Pages 1066-1020.
