Blog Posts

Yoga for Persistent Pain

6/3/2016

Study Title: Yoga for Persistent Pain: New Findings and Directions for an Ancient Practice
Authors: A Wren, M Wright, J Carson & F Keefe
Journal: Pain
Date: 2011

Summary:

Derived from the Sanskrit verb “yug” which means to bind or join, the term yoga has traditionally referred to the unification of the mind and body for the promotion of health. Commonly advocated for its potential effect on painful conditions and in light of our knowledge of pain as an entity that cannot exist without the presence of the brain, recent research has examined the role yoga may play in painful conditions. Recognizing its comprehensive two-way nature, appreciating this role seems less than difficult.

This paper reviewed 9 of 13 randomized control trials (RCTs) that examined the efficacy of yoga for persistent pain. Several of these existing studies have looked at its physiological, behavioural, and psychological effects on carpal tunnel syndrome, hand osteoarthritis, low back pain, fibromyalgia, and other chronic (including that associated with cancer) pain conditions. Significant reductions in pain, physical disability, depression, medication, fatigue, and sleep disturbance were found. Although certain outcome measures between experimental and control groups were also found insignificant, the therapeutic role of specific forms of this ancient practice management of persistent-painful conditions was no less than apparent.

Wren AA et al. (2011). Yoga for persistent pain: New findings and directions for an ancient practice. Pain. doi: 10.1016/j.pain.2010.11.017

Low Back Pain in Young Athletes - What Does the Research Say?

6/3/2016

Study Title: Low back pain in young athletes
Authors: L. Purcell & L. Micheli
Journal: Sports Health
Date: May / June 2009

Summary:

A simple and straightforward literature review of orthopaedic causes of low back pain in young athletes. Utilizing a search of the current evidence through Medline, the authors briefly summarized the risk factors, clinical examination process, and prevention of such conditions in youth sport. A larger section of this paper was devoted to specific orthopaedic considerations including, but not limited to; spondylolysis, spondylolysthesis, posterior element overuse syndromes, and vertebral body apophyseal avulsion fractures. Interestingly, little credit was given to functional diagnoses although it was suggested that greater risk for injury may be present during periods of rapid growth. One of the recommendations given, to which I believe may be insufficient, was that "a patient who has resumed full pain-free activities...is considered clinically healed". Given the current lifestyle in which young athletes live, I believe more attention should be paid to the athletes' normal activities of daily living...or lack thereof!

Purcell, L. & Micheli, L. (2009). Low back pain in young athletes. Sports Health. Vol. 1 (3): 212-222

ROTW - Arugula Salad with Stovetop Maple Nut Brittle and Blueberry Lemon Dressing

6/2/2016

Recipe by An Edible Mosaic

Ingredients
Stovetop Maple Nut Brittle:
¼ cup whole almonds
¼ cup whole cashews
2 tablespoons sesame seeds
1 tablespoon pure maple syrup
1 pinch sea salt

Blueberry Lemon Dressing
½ cup fresh blueberries, rinsed
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
½ tablespoon pure maple syrup
sea salt and pepper to taste

Salad
4-6 cups Organic baby arugula or mixed greens
1 to 2 avocados, peeled, pitted and sliced
½ cup fresh blueberries, rinsed

Instructions

For brittle, add all ingredients to a medium skillet over medium-low heat. Cook until the maple syrup is evaporated and the nuts are light golden brown, about 5 minutes, stirring frequently. Spread the nuts out on a parchment-lined plate to cool, about 10 to 15 minutes (They will harden as they cool)
For the dressing, add all ingredients to a blender or food processor and process until smooth. Taste and adjust seasonings as desired.
To serve, top arugula or mixed greens with avocado, fresh blueberries, and cooled nut brittle. Drizzle the dressing on top and serve immediately.

A Few Simple Exercises to Help Us Move Efficiently

5/20/2016

Here's a brief summary of what we can do to help our bodies move and function more efficiently.

ANKLE

What we need:

Mobility

Why we need it:

To help minimize stress on the knee

How we can get it:

KNEE

What we need:

To understand that the knee is often at the mercy of the hip and the ankle.

Why:

The body frequently robs Peter to pay Paul.

What does that mean:

If the hip and/or the ankle is stiff, the knee gets overloaded.

HIP

What we need:

Mobility and Strength

Why we need it:

To minimize stress on our low back and knees

How we can get it:

LOW BACK / CORE

What we need:

Stability and Endurance

Why we need it:

To be able to efficiently transfer force from the lower body to the upper body (and vice versa)

How we can get it:

THORACIC SPINE

What we need:

Mobility

Why we need it:

To offload our low back, neck and shoulders

How we can get it:

SHOULDER

What we need:

Mobility

Why we need it:

Everyday tasks - wash our hair, reach for objects, scratch our back, etc

How we can get it:

*If you have any questions about these or any other exercises, please don't hesitate to contact us!

How to Walk On Ice

12/9/2015

This winter, think of yourself as a penguin:

Courtesy of Tablet Infographics

What Is Pain?

11/19/2015

Explainer: What is pain and what is happening when we feel it? (courtesy of theconversation.com)

Summary:

Pain is an unpleasant feeling in our body that makes us want to stop and change our behaviour. Pain is not a measure of tissue damage. It is a highly complex, protective mechanism.

The brain produces pain. It is the result of the brain evaluating information, including information from our own personal the danger detection system, as well as expectations, previous exposure, cultural and social norms and beliefs, and finally, what you see, hear and sense.

If the brain’s evaluation of all available information leads it to conclude that things are truly dangerous, then the danger transmission system becomes more sensitive. We "feel" more pain. If the brain concludes things are not truly dangerous, then the danger transmission system becomes less sensitive. We "feel" less pain.

To reduce pain, we need to reduce credible evidence of danger and increase credible evidence of safety. This can be done by anything that is associated with safety – most obviously accurate understanding of how pain really works, exercise, active coping strategies, safe people and places.

A very effective way to reduce pain is to make something else seem more important to the brain, "distraction". Only being unconscious or dead provide greater pain relief than distraction.

In chronic pain the sensitivity of our body increases so the relationship between pain and the true need for protection becomes distorted: we become over-protected by pain.

There is no quick fix for persistent, chronic pain. Recovery requires a journey of patience, persistence, courage and good coaching. The best interventions focus on slowly training our body and brain to be less protective.

Click here for the full article.

Why Joints Crack

9/8/2015

Ultimate Hockey Transformation

6/4/2014

Here's a recently released hockey program from one of Dr. Cubos' colleagues in the US, Kevin Neeld.

Many minor and junior hockey players come to us in the spring asking what program they should do to prepare themselves for the next season. In general, my first recommendation would be to a specific strength and conditioning coach in Edmonton but quite often, logistics, cost and travel prevent this. So what the players are left with is working out in their basement or community centre with little direction. What this results in is usually an ineffective workout routine and potentially an increased risk of injury.

I know Kevin very well and have looked at both this program and his previous ones. Not only would this program be appropriate, but it will also be effective.

If you are interested, check it out:

Ultimate Hockey Transformation

Mindset

5/30/2014

According to Dr. Carol Dweck, there are two mindsets: Fixed and Growth.

Which one do you possess?

Understanding Pain & What to do About It

5/27/2014

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