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In This Issue:

Those Pesky Ankle Sprains
Do You Suffer From Tension Headaches?

Have You “Liked” Us?
Health & Wellness: Shop In-Store or Online!

March 2018

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Those Pesky Ankle Sprains

dr Caren FortinDr. Caren Fortin, BHK, DC
Doctor of Chiropractic

Did you know that once you have sprained your ankle, the odds of re-spraining it is 70%?

First, let’s clarify what is a sprain vs. a strain. A sprain is an injury to ligaments, the bands of fibrous tissue that attach bone to bone in a joint. When a joint is pushed beyond its normal range, tearing of the ligaments of that joint ensues. The most common sprain is an ankle sprain. A strain, on the other hand, is an injury to the muscle or tendon. A tendon is a fibrous cord that attaches muscle to bone.  One of the most common strains is in the hamstring (back of the upper leg).

So back to the ankle sprain. What does chiropractic have to do with ankles anyway? Don’t we just treat backs? The short answer is no. The long answer is we treat the entire musculoskeletal system – basically jaws to toes! And although ankles can look pretty scary when they are injured, there are some simple exercises that you can do at home (in addition to some hands on manual therapy with your fabulous chiropractor) to help reduce the chances of re-spraining it.

ankle sprainFirst off, please go get the ankle checked out by either a chiropractor, doctor or physiotherapist. Chances are if you can walk, even with a limp, you probably haven’t broken it. However, there is always a small chance, which is why you should go get it checked out. Secondly, if you have sprained the ankle, you will likely have some pretty amazing swelling and bruising. Once it has been assessed, treatment often consists of some muscle work in the injured area, as well as a check in other areas of the body to make sure that joints and muscles upwards from the ankle are moving well (i.e. the knee, hip and low back). Next, you will likely be sent home with some exercises right off the bat, including balance. 

Readdressing the question at the beginning of this article, one of the biggest reasons that someone re-sprains an ankle is because our joint proprioceptors (the nerves in the joints that know where we are in space) have gone haywire. Challenging balance can reset those proprioceptors, reducing your chances of re-spraining. So, four easy progressions for balancing exercises that you can do at home are below. Be sure to stand near a wall or doorway so you don’t fall:

  1. stand on one foot with your eyes open
  2. stand on one foot with your eyes closed
  3. Stand on one foot, on a pillow of your choice, with your eyes open
  4. Stand on one foot, on a pillow of your choice, with your eyes closed

For further information on this article or if you have any questions, please feel free to contact the clinic at 905.465.4595 to book an appointment or free consult with either of our chiropractors.


If you would like to know more about how chiropractic treatment can help you, call us to book a free 10-minute consult, where one of our chiropractors will answer your questions before you commit to an initial visit. Call us at 905.465.4595 to book.

Request a free consultation online: click here     For pricing information: click here



Do You Suffer From Tension Headaches?

Sumi Tamang Page RMTSumi Tamang Page, RMT
Registered Massage Therapist

Tension headaches are the type of headaches that people suffer from the most. A tension headache is often described as the feeling of a tight band around the head that can last for as little as 30 minutes or up to a week in some instances. 

Tension headaches are often related to a muscle group known as the “Suboccipital”, which are located at the back of the neck and scalp. Massage therapy is by far the best way to combat tension headaches. It is important to let your therapist know if you are experiencing any headaches, as well as the location and type of pain that you are experiencing.

Along with your massage therapy treatments, below are preventative tips that can be incorporated into your daily routines:

  1. tension headacheMuscle Relaxation: Muscle tension is most often associated with tension headaches. Apply a cold towel or gel pack to the muscles at the nape of the neck to ease the tension.
  2. Headache Diary: Keep a record of when your headaches occur and what you were doing before they started. This will help to recognize the causes that aggravate the headaches. This information will also help your health care provider, especially if you’ve noticed any changes in your usual headache patterns such as frequency, duration or intensity.
  3. A Healthy Lifestyle and Diet: A healthy lifestyle that includes a proper diet and exercise can help prevent tension headaches. This includes following regular eating and drinking habits, as well as consistent sleeping schedules. Consult with your Naturopath or Dietician for more information on introducing these habits into your daily life.
  4. Stress Management: Practicing meditation, yoga and deep breathing can help you to relax and reduce stress.

If you are suffering from headaches, please contact us at 905.465.4595 to make an appointment with one our talented registered massage therapist.


Please call us at 905.465.4595 for more information and to book your appointment.

Request a free consultation online: click here     For pricing information: click here



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