Dr. Samantha Marshall, DC
422 Lake Road L1C4P8 Bowmanville, ON, Canada

Compression stockings are especially designed to apply pressure to your lower legs, helping to maintain blood flow and reduce discomfort and swelling. They may be prescribed by your GP if you have a condition that causes poor blood flow in your legs such as varicose veins or lymphedema. Compression Stockings for Exercise: ... Most studies do not demonstrate any beneficial effect on performance, immediate recovery, or delay in the appearance of muscle pain. What You Should Know: Not all compression socks are created equal. There are different sizes and levels of compression. Interested? Talk with your medical doctor to see if compression socks would benefit you and what type you should get.

The Canadian Society for Exercise Physiology has guidelines for the physical activity levels of all ages. In summary: 0-4 YEARS For healthy growth and development, infants (<1) should be physically active several times a day, particularly through interactive floor-based play.... Toddlers (1-2) and preschoolers (3-4) should accumulate at least 180 minutes of physical activity at any intensity spread throughout the day. More daily physical activity provides greater benefits. 5-17 YEARS For health benefits, children aged 5-11 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily. This should include: Vigorous intensity activities at least 3 days per week Activities that strengthen muscle and bone at least 3 days per week More daily physical activity provides greater benefits. 18-64 YEARS To achieve health benefits, adults aged 18-64 should accumulate at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more. It is also beneficial to add muscle and bone strengthening activities using major muscle groups at least 2 days per week. More physical activity provides greater health benefits!! To see more guidelines or read the information right from the source, visit https://csepguidelines.ca/ For WHO guidelines on physical activity and sedentary behaviour (2020), visit https://www.who.int/publications/i/item/9789240015128

There are so many myths about pain, but these are some you should know the truth about! MYTH: We have receptors for pain TRUTH: We have receptors that respond to threating or possibly threatening stimuli ... MYTH: Pain means damage TRUTH: Pain is not exactly correlated with damage. There are many examples of this (reports of shark attacks with no pain, phantom limb pain, or paper cuts - small damage with large amounts of pain!). More likely, it is an indication of potential or actual threat. MYTH: Pain means that I have to stop TRUTH: Pain more likely means that you should modify BUT there is plenty of research suggesting that exercising with pain is okay* MYTH: Pain means that what I'm doing is bad TRUTH: If you have pain with squats does this mean that squats are bad or is it just more than what your body is accustomed too? Preparation and gradual increases in time is the best way to approach exercises! MYTH: Pain always had one root cause. TRUTH: Pain is multifactorial. Always. *Disclaimer: this is entirely context dependent. If your pain is worsening of associated with trauma, you should be evaluated.

Neck sore from sitting all day? Try the simple exercises! Against the resistance of 2 fingers try and move your head in all ranges: forwards, backwards, side to side, and twisting. Hold for 3-5 seconds each and try each direction 3 times before moving on!... Although useful, these exercises are only a single piece to the puzzle. Ask your chiropractor about all the things that can help your neck pain today!

It was Dick Fosbury, an Olympic gold medal winning high jumper that said, "When you reach that elite level, 90 percent is mental and 10 percent is physical. You are competing against yourself not against the other athlete." This goes to show the influence of her mind on our actions - whether we are high level athletes, weekend warriors, busy parents just trying to make it through the work week, or junior hockey players in their first year of Timbits hockey. The state of your... mind is a powerful tool. Your mind is capable of amazing things but it can also be your biggest enemy. People find it easier to train their bodies because it is easier to understand. But it is important to train you mind as well - practice having a positive mindset. Athletes who are interested in learning how to train their mind should check out @complete_performance !

A review of a small business can have a BIG effect. Please help my business grow! The first 10 patients to leave me a Google review will receive a $5 Tim Horton's gift card at their next appointment. (Search "Dr Samantha Marshall DC" on Google to find me!)

Whenever you injure yourself, your body goes through three stages of healing. The severity of the injury determines how long it takes to progress through all three stages - this could be a few days or a few months! STAGE 1: INFLAMMATORY PHASE Goal: Protect the injury, rest, compression, and elevation. What your chiro can do: Gentle mobilization, soft tissue therapy, and modalities... What you can do: As much movement as possible without pain (try moving your toes up and down 10x every hour) STAGE 2: REPAIR PHASE Goal: Regain range of motion and start strength and balance training What your chiro can do: Gentle joint mobilization and acupuncture What you can do: Isometric and concentric exercises, range of motion exercises, and balance training STAGE 3: REMODELING PHASE Goal: Regain strength, balance, and agility. Get ready to go back to sport! What your chiro can do: Help regain your mobility What you can do: Agility drills and sport specific exercises Your chiropractor had extensive training on all the hands-on therapy and exercises you need to get back to doing what you do!

Types of treatments offered: Spinal Manipulative Therapy & Mobilizations Soft Tissue Therapy Pediatric and Geriatric Care... Acupuncture Kinesio-Taping Instrument Assisted Soft Tissue Therapy Muscle Percussive Therapy Acute and Chronic Injury Management See more

Ready to prioritize your health in 2021? Chiropractors remain open during the provincial lockdown and are here to help you feel your very best. Book online by typing 'marshallhomechiropractic.janeapp.com' into your search bar. ... Would you rather have a chance to talk to me? Text or call me at (905) 809-4596! P.S. Stay tuned for the drop of my new website (www.marshallhomechiropractic.ca) where I will describe what I do, treatment options, appointment types, and make booking online as simple as the click of a button. See you soon!

Perfect stretch during the workday! Stretching the trapezius muscle can help you feel more relaxed, reduce tension in your neck, shoulders, and upper back, and can even help reduce the frequency and intensity of some headaches. Take a deep breath and slowly pull your head to a point of tension. Hold for 15-30 seconds and then slowly bring your head back to its normal position. Repeat on the other side and feel the tension melt away!