Med-Rehab Solutions
6438 Fraser st V5W 3A4 Vancouver, BC, Canada

The findings, published recently in the International Journal of Exercise Science, are a reminder of the health benefits of practical, time-efficient and low-tech conditioning. Bodyweight-style interval training is popular, but to this point there had been only limited research into its potential for improving cardiorespiratory fitness, which researchers say is an important measure of health and disease risk. https://csclub.uwaterloo.ca/~rfburger/5bx-plan.pdf

https://brighterworld.mcmaster.ca//back-to-basics-simple/

To enjoy our lives in 2021, we need to snap out of destructive habits and get our energy levels back. In some cases, that may initially mean forcing yourself to do the things that will gradually make you feel better.

Do you have flat feet? Or normal or high arches? This month, we'll be focusing on recommended footwear and treatments for each foot type. Read these insights from Canadian Certified Pedorthist Julia Hayman to learn the difference between pes planus, pes cavus and normal arches. Share your questions about foot types in the comments below. https://www.pedorthic.ca/foot-type-speaks-volumes/

It never hurts to add a little more sunshine to your day, and increasing your vitamin D intake can help keep your bones strong. Check out our tips on improving your bone health. http://bit.ly/36DJ1g9

Hello friends and clients! Welcome to my Med-Rehab FB page. This is a tough time for all of us - and I truly miss seeing my patients and helping them navigate these tough times. I hope to safely provide services to those of you who need them the most - inlcuding healthcare workers and essential service providers - in the near future.... In the meantime, I have posted videos on my website and will continue to post information about how you can keep your mind and body healthy and relaxed. Check out my website for videos for neck, back and shoulder pain, fitness tips and how to work from home to reduce unnecessary postural strain. http://www.medrehab-solutions.com/

"They're coming in with more headaches, more shoulder pain, more back pain from hunching forward." Alberta practitioners share how the demand for treatment is on the rise and recommendations to improve inactivity while working from home. http://bit.ly/358qbgp

https://www.cbc.ca//if-you-had-to-pick-one-health-treatmen

While exercise can’t stop the aging process, it can increase life expectancy and keep disabling conditionsfrom heart disease to depressionat bay. These are the exercises recommended by experts to engage multiple muscle groups and promote balance.

May 2021 bring you all health, wellbeing and happiness!

As the weather gets colder, it will be harder to socialize indoors. Here’s what psychologists recommend doing to boost your physical and mental health:

Help flatten the mental health curve this holiday season. Here’s how: Care for yourself! Routine, regular sleep, exercise, connection with others, mindfulnes...s, & play are all natural antidepressants. Care for others. Reach out to those who may be lonely, battling mental health issues, Neighbors, friends, & family. We all need support this year. Care for the planet. Our mental & physical health is intimately connected to the quality of our food, water, and air. Nature is among our must powerful antidepressants. Recycle, reuse, & reduce waste. Would love your thoughts & ideas! #flattenmentalhealthcurve See more

This holiday season, the combination of Covid and seasonal affective disorder will be difficult for many of us. There are community supports available. https://www2.gov.bc.ca//mental-h/virtual-supports-covid-19

#FridayFact: You don't need a referral to see a chiropractor. The earlier you see your chiropractor, the greater chance there is for a full recovery. Sometimes,... small problems can escalate into big medical challenges that can significantly impact your life. Find your local chiro: http://ow.ly/fdA350CDha9 #BCChiro #Chiropractic #HealthCare

Friday is National Sock Day! Compression socks come in many compression grades, heights, styles and colours. Compression socks are typically used for certain medical conditions but there are other benefits to wearing compression socks. This blog from Canadian Certified Pedorthist Julia Hayman sheds light into how compression socks can help prevent varicose veins and improve your overall comfort. https://www.pedorthic.ca/compression-socks-can-make-feel-b/

What can you do when you have a repetitive strain injury from your day-to-day routine? Here are 3 ways chiropractic care can help manage repetitive strain: http://ow.ly/HySO50CsQfm #BCChiro #Chiropractic #Strain

Things you can do in under 20 minutes to feel better right now.

On World Mental Health Day we wanted to share a few simple tips to lower stress and anxiety, particularly during the COVID-19 pandemic. We hope they help and please, share with us any tips you use!

Foot FAQ/FACT Friday Q: What is important for my feet as a Diabetic? A: Everyone should keep on top of foot health, but for those with Diabetes here are 4 simpl...e strategies to help maintain healthy feet. 1. Check your shoes and feet. Before putting your shoes on, shake your shoe free of debris that may have found its way inside your shoe. Objects such as tiny pebbles, coin, and sand may cause irritation to the soles of your feet if not discovered early. At the end of a long day, check the soles of your feet, using a hand held mirror, to scan the bottom of your feet. You are searching for signs of blistering/ and/or red areas that have developed. Keeping feet clean is the best strategy. 2. Another tip for maintaining healthy feet is sock selection. Some features that are suggested for diabetic populations are: appropriate stretch that allows the sock to adapt/contain mild swelling changes, having no seams at the toes or the collar and moisture wicking and breathable materials. These features will have your feet feeling great throughout the day. 3. Custom made orthotics are another great strategy in keeping diabetic feet healthy. Whether the treatment is to support tired legs or to cushion numbness, getting an orthotic is an excellent strategy for your feet. A Pedorthist will consider your gait patterns, lifestyle, and expectations from the orthotic and incorporate excellent features to keep your feet in great health. Some of these features are softer materials than traditionally used, breathable top covers, and shoe friendly design. 4. Certain features in orthopaedic footwear are highly recommended for the Diabetic population. Seamless shoes are great in that they will not rub where mesh and leather materials are stitched. With most shoes it is these seams that leave an imprint on the foot, or create redness and lead to more serious conditions. Materials that are breathable are best for feet that excessively sweat. Wider widths will allow for ease of sore spots and prevent blisters, corns or calluses. And lastly with a swollen foot/ high arches, selecting a double depth shoe eases the struggle with getting the shoe on, and will accommodate custom orthotics easily. If you would like specific information about your feet, contact your local Pedorthist! To find a pedorthist near you visit www.pedorthic.ca/

The instructions are simple: Take a walk somewhere new and look at your surroundings with fresh, childlike eyes.

Use your extended health benefits before you lose them! We are finally nearing the end of 2020, hurray! You may qualify for many benifits including:... Custom foot orthotics Orthopaedic shoes Compression stockings Tens unit Back braces Knee braces Carpal tunnel braces and more. Call our office for details at 604.559.5562 http://www.medrehab-solutions.com/

FREE Registered Massage Therapy! You may qualify for 12 FREE Registered Massage Therapy sessions through your active ICBC injury claim. You won't have to submit receipts for reimbursement or pay out of pocket. You can also receive over 30 additional therapy sessions including chiropractic and exercise training by a Kinesiologist. ... Contact our office at 604.559.5662 for more detail. http://www.medrehab-solutions.com See more

You've probably experienced knots in your back. But what exactly are knots and how can they be treated? Find out. https://www.chiropractic.ca/blog/muscle-knots/

Q: How can I protect my feet during the fall? A: Here are some shoe features to help protect you during fall weather: To prevent falls and injuries, consider ...a hiking boot or a running shoe with traction/non-slip features. Due the colder weather, surfaces harden and create more lumps/dips. These shoes will provide a stable sole with integrity. Damp conditions can lead to unwanted pain, swelling and even blistering. Try to select a water resistant, or Gortex lined, water proof sole. If your occupation requires specific footwear as a uniform, consider commuting in a shoe most ideal for the weather conditions. Fall is a good time to put the sandals away due to the cold weather. The temperatures may warm up during the day, but forcing your muscles and tendons to perform immediately without the proper blood flow can lead to vascular and soft tissue injury to your lower limbs. Look for footwear with temperature regulating features and footwear that fits properly. There should be enough wiggle room for the toes as a tight fit can create numbness, which can make your cold feet even worse. Try to avoid rain boots, military style boots, canvas and low-profile shoes, especially during longer periods of time. Typically, these shoes are not orthotic friendly and do not contain features to help with pain. Look for shoes with a stable shank, firm heel counter, adjustability and a stable sole. Talk to your Canadian Certified Pedorthist for more information about your shoes this fall! To find a pedorthist near you visit www.pedorthic.ca/

Did you know, you should get up from your desk every 30 minutes to stretch and get moving? Dr. Patrick Welsh, an OCA member and chiropractor at High Point Wellness Centre, joins EPICGenerationTV to share his expert tips for the back-to-school season. Learn proper backpack safety and tips on how to make schoolwork easier on your back and neck, in this fun, kid-friendly video. Back to School Health & Safety Tips https://ecs.page.link/xKwXm

1 in 9 men will develop prostate cancer during their lifetime. Regular physical activity can help prevent prostate cancer and alleviate symptoms from treatment. #AKinCanHelp #CancerAwareness #ProstateCancer #ProstateCancerAwarenessMonth

#AKinCanHelp: With the population of older Canadians growing, it’s more important than ever to promote healthy aging. #Kinesiology

Working from home is causing a surge in neck and back pain. Another reminder that it's important to stay active. https://www.nytimes.com//ergonomics-work-from-home-injurie

4 steps to stay fit to beat COVID-19: eat a healthy diet no tobacco be physically active stop harmful use of alcohol

Practice of the day: Try a Body Scan when you're feeling stressed, emotional, or disconnected.

Did you know that side planks work to strengthen the deep muscles of your lower back and can help reduce pain? Check out our short video and learn how to easily incorporate this move into your workout routineeven if you are a beginner! https://bit.ly/2BeKH3i

As kids head back to school, it's important to maintain good spinal health - whether it's in the classroom or at home. Try this fun exercise with your kids and download the Straighten Up Canada app (free!) to find more easy moves. http://bit.ly/2GQgMPW

What is herd immunity? WHO Chief Scientist Dr Soumya Swaminathan explains in our new series Science in 5 on COVID-19

In the past decade, an emerging science of yoga has been uncovering the significant health and happiness benefits of this ancient practice.

Dealing with low back, shoulder or neck pain? Find helpful exercises from our experts. We work with this team of researchers to ensure Canadian chiropractors are guided by the latest evidence, giving patients the best care. https://bit.ly/2UjJn5S

Anywhere you work whether from home or at the office you should ideally be sitting for only for 30 to 50 minutes," says Dr. Leah Lawson, a chiropractor in ...Ontario. In this video, she shows top stretches that you can do to help you avoid injury and prevent pain #BetterHealthInAnySpace #WorkFromHome Top tips for working from home during the new normal - OCA https://ecs.page.link/Q9hnS

In a recent episode of Mental Wealth I discussed anxiety, what it is, what it does to our brains and bodies as well as different ways that you can manage it. I...n this clip I explain some lifestyle changes we can make that help with anxiety. You can watch the full video here: https://youtu.be/p_0-2tGUZ-c See more

Gardening is a great way to stay healthy, enjoy nature and practise physical distancing. Keep your back in check while tending to your plants. https://bit.ly/3iFTNpF

Although Back to School is a new reality this year, the kids are still growing so you may need to buy them new shoes. Read these helpful pointers from Canadian Certified Pedorthist Jodi Basha on how to choose the right shoe and fit for your child. https://www.pedorthic.ca/kickstart-childs-school-year-comf/

Doctors say working to make masks attractive to children now could help boost their use when they return to school next month.

How to wear a non-medical fabric mask safely during COVID-19: Do’s and don’ts

Ventilation, physical distancing, masks and avoiding crowded indoor spaces key to reopening schools safely.

https://www.cbc.ca//masks-covid-questions-answered-1.55806

With COVID-19, Ontario nurses have been working longer hours and shifting to different units. This pace has had a significant impact on their health. Dr. Amy Br...own, a chiropractor who has been seeing nurses for almost two decades shares her tips for nurses to use at work and home to prevent back pain and injury from interfering with their capacity to do their job #BetterHealthInAnySpace #OntarioChiropractors https://ecs.page.link/UKDJ8

Did you know that in addition to improving balance and flexibility, a simple hamstring stretch can also work to help reduce low back pain? Check out our short video to get started! https://bit.ly/2DCccVl

Anxiety is a normal human emotion! However, if you have phobias or chronic worrying that impact your day to day life and decision making, you need to make sure ...you're treating them properly. I explain various treatments for anxiety and phobias in my latest YouTube video: https://youtu.be/0zjqdDnVyj0 See more

Eating a healthful diet does not have to be boring. Check out this list of delicious anti-inflammatory foods that are easy to incorporate into your menu planning. bit.ly/3i8RzPn

Stretching your quadriceps not only helps with increasing flexibility, it can also reduce your chances of experiencing back pain. Watch this short video to learn how to do this simple exercise safely and effectively. https://bit.ly/3gd4bEB

Working from home? Take care of your back especially if your home office is a bit cramped. Check out these tips on how to stay pain free at your office - wherever that may be. https://bit.ly/2EwmZ3D

As experts in spine, muscle and joint care, chiropractors can support people working from home in any space - including on the bed, if necessary. In this video,... Dr. Leah Lawson demonstrates the ideal posture for sitting on a bed to keep your neck, back, hips and knees safe #BetterHealthInAnySpace #WorkFromHome Top tips for working from home during the new normal - OCA https://ecs.page.link/HssL2

Did you know you have two nervous systems? You have the sympathetic nervous system and the parasympathetic nervous system. You want to spend more time in the latter and I explained how to get there in today's episode of Mental Wealth. Watch http://youtu.be/-lRxgbsioJk

During COVID-19, be active and remain healthy at home: - Take some online exercise classes - Dance - Play active video games - Jump/skip rope ... - Practise muscle strength and balance training See more

Q: Why has my arch pain returned this summer? A: Here are some reasons why your arch may be in pain this summer. ACTIVITY LEVEL: As the warm weather hits, we te...nd to be on our feet more doing the things that we love like walking, running, and biking. With increased activity the connective tissue called the plantar fascia is working harder to keep the foot in place and support the arch of our foot. In working harder, often without the right support, this tissue can get inflamed and create arch pain. FOOTWEAR TYPE CHANGE: Summer brings warmth, and warm weather shoes. These types of shoes, like flip flops or strappy sandals, tend to lack arch support. They are often very flat, and lack cushioning. With a decrease in support and cushion, there is more strain on the plantar fascia and this can increase the level of arch pain. LACK OF FOOTWEAR: In summer, being barefoot tends to happen more often. While sleeping at night, the plantar fascia tissue tends to tighten. When stepping down bare foot, there is an increase in strain on the connective tissue, which can cause micro tears and be quite painful on those first steps out of bed. To help decrease arch pain, try a supportive sandal around the house as well as when you are outside. Proper support from your footwear will make a big difference in the level of arch pain you experience. If you would like specific information about your feet, contact your local Pedorthist! To find a pedorthist near you visit www.pedorthic.ca/ See more

Do you feel like no matter what you do right now, you’re in a constant state of stress or unease? These are unprecedented times, and the fear of not knowing wha...t’s coming next in these situations can cause prolonged anxiety and stress. Play is an essential coping mechanism for two essential reasons learn what they are on my blog. https://www.drshimikang.com//how-a-play-mindset-can-help-/ See more

Med-Rehab staff is the best! Thanks Manjot and Lakhvir for the best cake ever. Not only is it gluten free.... it inspired me to work out after.

No mask, no problem. We got you covered when you come in! Take care everyone. Continue to be careful and stay safe.

Spring gardening doesn't have to be a pain in the back. Alberta’s chiropractors offer these tips to help you enjoy the fruits of your labors during this gardening season. http://ow.ly/tYTs50A6wDK

Take a quick break with Dr. Sapna Sriram to move your spine. This easy exercise helps improve your posture. Find more stretches like this on the Straighten Up Canada app here: http://bit.ly/2GQgMPW

Many Canadians are working from home these days, sitting in positions that are hard on our backs. Follow along with Dr. Sapna Sriram for a quick stretch that wi...ll help. You can find more great exercises like this in the Straighten Up Canada app. Download it free here: http://bit.ly/2GQgMPW See more

Are you feeling stress and anxiety caused by COVID-19? I was recently on CTV Vancouver discussing ways to cope with COVID-19 anxiety. You can learn more ways to cope by watching the full video on my YouTube channel: https://youtu.be/k_Jf-4GM7os

Foot FAQ/Fact Friday Q: What are the best treatment options to help reduce my heel pain? A: The most common form of heel pain we see in our clinics is plantar ...fasciitis. Plantar fasciitis is caused by excessive strain placed on the plantar fascia, which is a connective tissue on the bottom of the foot. There are many treatment options to help keep this pain at bay, and even help heal the fascia. Supporting the arch and allowing the fascia to be used most efficiently is the goal of most treatment options. ARCH SUPPORT: Over the counter insoles and custom-made orthotics provide your feet with support through the arch, as well as the heels. Many custom orthotics will also have a metatarsal arch support to provide the forefoot with a more even distribution of pressure. There are also sandals with arch support and heel cupping built into the footbed, which helps keep the fascia from being over strained. FOOT SLEEVE: If you are not able to wear custom orthotics or supportive footwear, for example doing Yoga or Karate, you could opt to wear a foot sleeve. A foot sleeve offers different zones of compression around the arch to provide support to the midfoot and promote blood flow through the foot. It is a great tool that can be worn when barefeet to help keep your foot pain to a minimum. NIGHT SPLINT: A great tool to help promote healing of the fascia is a night splint. A night splint keeps the fascia in a lengthened position to let it heal while you sleep. There are different types of night splints, some rigid and some soft. To determine which night splint it best for you, speak with your Canadian Certified Pedorthist. MORNING FOOT WARM-UP: Simple foot circles and gentle foot stretching in the morning before you get out of bed is also a great way to reduce the strain first thing in the morning. As we sleep, the fascia is shortened and cold. If you step out of bed without preparing your feet, you are damaging the fascia as soon as you stand up. MASSAGE BALL: During the day, or in the evening while you sit and relax, you can use a massage ball to roll along the arch of your foot. These handy little tools help to stretch out the tight fascia and help relieve some discomfort. As you can see there are many ways to help reduce your foot and heel pain. A combination of the above treatment options are commonly recommended. If you would like specific information about your feet, contact your local Pedorthist! To find a pedorthist near you visit www.pedorthic.ca/ See more

A strong core can help you manage back pain. Increase your strength with single leg raises, as demonstrated by Dr. Greg Uchacz. https://bit.ly/2YGNERW

Are you ready to start improving your posture and back health? Straighten Up Canada is a free, easy-to-perform posture program you can use in just 3 minutes a day! Check it out http://ow.ly/6PlO50AskwJ

Not only is it a fantastic posture for helping to decrease low back pain, downward dog also stretches the shoulders, hamstrings, calves and hands. Check out our short video and learn how to maximize the benefits of this stretch. http://ow.ly/FdZV50Ar8jD

https://www.chiropractic.ca//6-tips-for-buying-a-mattress/