Written by Dr. Malik and read by George, this episode explores scoliosis, a common spinal condition that often appears during childhood growth spurts. Learn how to spot early warning signs, understand the different types of scoliosis, and discover how chiropractic and physiotherapy care can support better posture, mobility, and confidence in growing children. Whether you’re a parent, caregiver, or simply curious about spinal health, this episode offers practical insights and reassurance from the team at the Muscle and Joint Clinic in Mississauga.
This week marks a major milestone — the 100th episode of The Muscle and Joint Podcast! 🎉
Join Dr. Faisal Malik as he reflects on the journey from our very first episode in 2020 to today — over 100 conversations on pain relief, posture, performance, and natural healing. From back pain and frozen shoulder to load management, ergonomics, and lifestyle medicine, this podcast has always had one goal: to help you move better, feel better, and live healthier.
In this special episode, Dr. Malik looks back at key lessons learned, the evolution of chiropractic and physiotherapy care, and what’s ahead for the next 100 episodes — including more expert insights, holistic wellness topics, and real-world tips for everyday health.
🎧 Thank you for being part of this journey. Here’s to 100 episodes of movement, healing, and community — and to many more ahead!
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Knee pain can stop you in your tracks — whether you’re an athlete, weekend warrior, or just took a wrong step. In this episode, Dr. Malik from the Muscle and Joint Clinic breaks down one of the most common knee injuries: the medial collateral ligament (MCL) strain.
Learn what really happens when the MCL is injured, why nearby muscles like the quadriceps and calf often join the struggle, and how to rebuild your strength and confidence through recovery. [pause] From the first sharp twinge to getting back on your feet, Dr. Malik shares practical, science-backed insights — plus a few real-life stories from the clinic — to help you understand your knee and take charge of your healing.
🎧 Tune in to discover how to protect your knees, prevent re-injury, and move with confidence again.
👉 This episode is for educational purposes only and not a substitute for professional medical advice.
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In this episode, Dr. Malik explores meralgia paresthetica, a nerve compression condition that causes burning, tingling, or numbness along the outer thigh. Often mistaken for back or hip pain, this condition can disrupt daily life, but the good news is that conservative care works in most cases.
We break down what causes meralgia paresthetica, why it is often overlooked, and how chiropractic care—through education, manual therapy, targeted exercises, and spinal adjustments—has helped patients return to full function.
Drawing on recent case studies, we look at how patients with years of persistent symptoms achieved complete recovery through evidence-informed chiropractic care:
Roecker et al. (2023) – A forty-year-old U.S. Veteran experienced complete resolution of thigh pain and numbness after six chiropractic sessions over ten weeks. Treatment included patient education, soft-tissue therapy, lumbar spinal manipulation, and therapeutic exercises (Journal of the Canadian Chiropractic Association). Read the full study here
Jordahl (2016) – A fifty-eight-year-old firefighter’s symptoms resolved completely after five treatment sessions combining spinal adjustments, psoas myofascial therapy, and interferential current therapy (Chiropractic Journal of Australia). Read the abstract here
Houle (2012) – A thirty-five-year-old woman recovered fully from chronic idiopathic meralgia paresthetica after just three treatments involving pelvic mobilization, myofascial therapy, and stretching (Chiropractic & Manual Therapies). Read the study here
These cases highlight how chiropractic care can offer safe, non-invasive, and effective relief for nerve-related pain conditions like meralgia paresthetica.
If you are experiencing burning, tingling, or numbness on the outside of your thigh, you may benefit from this type of care.
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Episode Description
Why do some athletes thrive under pressure while others burn out or get injured? In this episode, Dr. Malik from the Muscle and Joint Clinic dives into the science of load management—the key to training smarter, preventing injuries, and speeding up recovery. Discover how to balance stress and rest, why tendons and muscles adapt on different timelines, and how tools like session-RPE and simple readiness tracking can guide safer, more effective training. You’ll also hear practical strategies for staying active during injury, protecting your “weak links,” and building resilience that lasts. Whether you’re an athlete, weekend warrior, or simply someone who wants to stay pain-free and strong, this episode is packed with evidence-based insights you can start using today.
👉 Subscribe for more expert tips on movement, recovery, and performance. To book an in-person consultation, call 905-593-1605 or visit us at the Muscle and Joint Clinic in Mississauga.
Headaches can be more than just an inconvenience—they can disrupt your work, social life, and overall well-being. But what if relief didn’t have to come from endless painkillers? In this episode, we dive into the science behind headaches and explore how chiropractic care and physiotherapy can provide long-term relief. We’ll break down the latest research, including a clinical trial on chiropractic spinal manipulation for recurrent headaches and a meta-analysis on migraine pain reduction. Whether you’re dealing with tension headaches, migraines, or neck-related headaches, we’ll discuss practical, drug-free solutions to help you take control of your health. Tune in and discover how spinal alignment, muscle balance, and lifestyle changes can help you live pain-free!
Here are the references in for the studies mentioned:
1. Lynge, S., Dissing, K. B., Vach, W., Christensen, H. W., & Hestbaek, L. (2021). Effectiveness of chiropractic manipulation versus sham manipulation for recurrent headaches in children aged 7–14 years: A randomized clinical trial. Chiropractic & Manual Therapies, 29(1), 1-12. https://doi.org/10.1186/s12998-020-00360-3
2. Rist, P. M., Hernandez, A., Bernstein, C., Kowalski, M., Osypiuk, K., Vining, R., Long, C. R., Goertz, C., Song, R., & Wayne, P. M. (2019). The impact of spinal manipulation on migraine pain and disability: A systematic review and meta-analysis. Headache: The Journal of Head and Face Pain, 59(4), 532–542. https://doi.org/10.1111/head.13501
3. Bryans, R., Descarreaux, M., Duranleau, M., Dussault, M., Marcoux, H., Potter, B., Ruegg, R., Shaw, L., Watkin, R., & White, E. (2011). Evidence-based guidelines for the chiropractic treatment of adults with headache. Journal of Manipulative & Physiological Therapeutics, 34(5), 274–289. https://doi.org/10.1016/j.jmpt.2011.04.008
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When you think of core strength, do you picture six-pack abs and grueling workouts? The truth is, your core is so much more than just aesthetics—it is the powerhouse that supports your spine, improves posture, and keeps back pain at bay. In this episode, we break down why core stability is essential for preventing and relieving back pain, how weak core muscles contribute to discomfort, and the best exercises to strengthen this crucial muscle group. Plus, we discuss how chiropractic care can complement core training for long-term spinal health. Tune in for expert insights and practical tips to keep your back strong, mobile, and pain-free!
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Think you need to work out every day to stay healthy? Think again! Science is giving weekend warriors a well-earned high five. A recent study in JAMA found that cramming all your exercise into one or two intense days is just as effective as spreading it throughout the week. That means if your Monday-to-Friday is more about deadlines than deadlifts, but you go all-in on the weekend, you’re still making serious gains in heart health, longevity, and overall fitness. In this episode, we break down what the research actually says, how you can maximize your results while avoiding injuries, and why quality matters more than frequency. We’ll also share expert tips on smart training, recovery, and injury prevention to keep you crushing those weekend sweat sessions without the setbacks. So whether you’re a weekend warrior or just looking for an excuse to stop stressing about missed workouts, this episode is for you! Tune in and let’s get moving—your way.
See the post here: https://muscleandjoint.ca/Mississauga/weekend-warriors-rejoice-science-says-youre-still-winning-at-fitness/
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Frozen shoulder, or adhesive capsulitis, can turn everyday tasks into a struggle, causing pain, stiffness, and limited mobility. In this episode of the Muscle and Joint Podcast, we break down what causes frozen shoulder, the three stages of progression, and the most effective ways to regain movement and reduce pain. From physiotherapy and chiropractic care to massage therapy and targeted exercises, we explore the best treatment options for improving mobility and speeding up recovery. Learn practical exercises like the pendulum swing, crossover arm stretch, and wall walk to help “thaw” your frozen shoulder and restore function. Whether you’re experiencing early symptoms or dealing with long-term stiffness, this episode will guide you through a holistic approach to recovery. Tune in to discover how movement, hands-on therapies, and proactive care can make a difference in managing frozen shoulder and reclaiming your quality of life!
See the post here: https://muscleandjoint.ca/Mississauga/understanding-frozen-shoulder-causes-phases-and-treatment-options/
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Menstrual pain is something many experience, but how do you know if what you’re feeling is normal or a sign of something more serious? In this episode of the Muscle and Joint Podcast, we dive deep into the causes of menstrual discomfort, the difference between primary and secondary dysmenorrhea, and the most effective ways to manage pain. While mild cramping is common, severe or persistent paincould indicate underlying conditions such as endometriosis, fibroids, or chronic pelvic inflammatory disease.
We explore a variety of pain management strategies, from NSAIDs and heat therapy to dietary changes and exercise, but also highlight non-pharmacological approaches like chiropractic care, physiotherapy, massage therapy, and TENS therapy. Research suggests that pelvic floor physiotherapy, spinal mobilization, and deep tissue massage can help improve pelvic alignment, circulation, and muscle function, providing relief from menstrual discomfort.
If period pain is interfering with your daily life, it’s time to take control. Learn about the best evidence-based treatments, when to seek professional help, and how a comprehensive, holistic approach can improve menstrual health. Tune in for expert insights and practical tips to help you move through your cycle with greater ease.
Disclaimer: The information in this podcast is for educational purposes only and is not intended to replace professional medical advice. If you experience severe or persistent menstrual pain, consult a qualified healthcare provider for an accurate diagnosis and appropriate treatment.
See the post here: https://muscleandjoint.ca/Mississauga/menstrual-pain-understanding-whats-normal-and-when-to-seek-help/
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Downhill skiing is an exhilarating winter sport, but without proper preparation, it can also be one of the most injury-prone. In this episode of the Muscle and Joint Podcast, we dive into essential training and injury prevention strategies to help you get slope-ready while minimizing risks.
Skiing requires leg strength, core stability, endurance, flexibility, and technical precision. We break down the best strength-training exercises to improve balance and control, discuss how cardiovascular fitness impacts skiing performance, and explore the role of dynamic stretching in injury prevention. Whether you’re a beginner or a seasoned skier, these expert-backed tips will help you build resilience, stamina, and mobility for a safer, more enjoyable experience on the slopes.
We also examine common ski injuries, including ACL tears, MCL sprains, and head injuries, and share evidence-based strategies to avoid them. Learn how fatigue impacts performance, why proper ski equipment matters, and how chiropractic care, physiotherapy, and muscle recovery techniques can help you stay injury-free throughout the season.
If you’re gearing up for a ski trip, tune in now for actionable insights that will enhance your performance and keep you skiing strong all season long.
🎧 Subscribe, share, and book a consultation with the Muscle and Joint Clinic for personalized training and recovery plans.
See the post here: https://muscleandjoint.ca/Mississauga/preparing-for-downhill-skiing-training-and-injury-prevention/
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Musculoskeletal pain affects millions of people, but when does everyday soreness turn into something more serious? In this episode of the Muscle and Joint Podcast, we break down everything you need to know about muscle, joint, tendon, and ligament pain—what causes it, when to seek help, and how to manage it effectively.
We explore the differences between acute and chronic pain, the impact of aging on muscle health, and the warning signs that indicate a deeper issue. Learn about common treatment options, including chiropractic care, physiotherapy, massage therapy, and laser therapy, and discover how early intervention can prevent long-term mobility issues.
If you’re struggling with persistent pain, don’t ignore it—tune in to learn how to take control of your health, improve mobility, and live pain-free. And if you need expert guidance, book a free consultation at the Muscle and Joint Clinic today!
🎧 Listen now and start your journey to lasting relief!
See the post here: https://muscleandjoint.ca/Mississauga/understanding-musculoskeletal-pain-when-to-seek-help/
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In this episode of the Muscle and Joint Podcast, we dive into sleep apnea, a widespread yet often overlooked condition that affects millions worldwide. Sleep apnea disrupts breathing during sleep, leading to fatigue, poor rest, and serious health risks like heart disease, diabetes, and strokes. Many people don’t realize they have it, but recognizing the signs—such as loud snoring, gasping for air, or waking up feeling unrefreshed—is the first step toward better sleep and improved well-being.
We break down the different types of sleep apnea, including obstructive sleep apnea (OSA), where the airway becomes blocked, and central sleep apnea, where the brain fails to signal proper breathing. We also discuss treatment options, from CPAP therapy, which helps keep airways open, to emerging alternatives like weight-loss medications, myofunctional therapy, oral appliances, and even surgical interventions for severe cases.
Beyond medical treatments, we explore how lifestyle changes, sleep posture, and musculoskeletal health play a role in managing sleep apnea. At the Muscle and Joint Clinic, we frequently see patients experiencing neck and upper back pain linked to CPAP use and poor sleeping positions. Wearing a CPAP mask for hours can create tension and discomfort, which is why chiropractic care, physiotherapy, and ergonomic adjustments can make a big difference.
If you or a loved one are struggling with sleep apnea symptoms, this episode is packed with valuable insights to help you sleep better, breathe easier, and improve your overall health. Tune in now, and don’t forget to subscribe, share, and book a consultation if you’re experiencing CPAP-related discomfort or posture issues!
💤 Listen now and take the first step toward better sleep! 😴
See the post here: https://muscleandjoint.ca/Mississauga/understanding-sleep-apnea/
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Welcome back to the Muscle and Joint Podcast! Today, we’re going to clear up one of the most misleading terms in healthcare—the idea of a slipped disc. You’ve probably heard someone say they “slipped a disc” or that their disc “popped out,” but here’s the truth—discs don’t slip, slide, or pop out of place. The intervertebral discs in your spine are securely attached to the vertebrae above and below them. They are held in place by strong ligaments and endplates, which means they cannot simply shift out of position. So, if discs don’t slip, what actually happens when someone experiences back pain related to a disc? That’s exactly what we’re going to explore today.
To understand why the term “slipped disc” is misleading, we first need to look at how intervertebral discs are structured. Each disc is made up of two main components—the annulus fibrosus, which is the tough, fibrous outer layer made up of concentric rings of collagen, and the nucleus pulposus, a gel-like inner core that helps absorb and distribute shock. These discs act as cushions between the vertebrae, allowing for flexibility while also maintaining spinal stability. Because they are firmly integrated into the spine, they cannot become dislodged or move out of place.
Instead of slipping, intervertebral discs can undergo structural changes due to mechanical stress, aging, or injury. These changes can lead to conditions such as disc bulging, disc herniation, or disc degeneration. Disc bulging occurs when the annulus fibrosus weakens, causing the disc to extend slightly outward. This is a normal part of aging and doesn’t always cause pain. Many people have bulging discs without experiencing any symptoms at all. Disc herniation, on the other hand, happens when small tears develop in the annulus fibrosus, allowing the nucleus pulposus to push through. This can sometimes irritate nearby nerves, leading to pain or discomfort. Disc degeneration is another common condition where the discs lose hydration and height over time, reducing their ability to absorb shock efficiently. These changes are natural adaptations of the spine, not indications that something is out of place.
The issue with the term “slipped disc” is that it creates an image of something that is misaligned or needs to be “put back in place.” This misconception can cause unnecessary fear and anxiety, leading people to believe their spine is unstable or severely damaged. In reality, most disc-related changes are a normal part of spinal health and don’t always require extreme interventions like surgery. The key is understanding what’s happening in your spine and knowing how to manage symptoms effectively.
While many people have disc bulges or degenerative changes without symptoms, a herniated disc can sometimes press on nearby nerves, leading to pain, numbness, tingling, or weakness. If the herniation occurs in the lower back, pain may radiate into the buttocks, thigh, calf, and even the foot. If the herniation happens in the neck, it may cause pain that extends into the shoulder, arm, or fingers. Some people describe this as a sharp or burning pain that worsens with certain movements, such as coughing or sneezing. However, not everyone with a herniated disc will experience symptoms, and some only discover they have one after undergoing spinal imaging for another issue.
If you’re experiencing persistent back pain, numbness, or weakness that interferes with daily activities, it’s important to seek medical attention. In rare cases, a severely herniated disc can compress the cauda equina, a bundle of nerve roots in the lower spine, leading to loss of bladder or bowel control, progressive weakness...
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https://muscleandjoint.ca/Mississauga/do-spinal-discs-really-slip/
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Welcome back to the Muscle and Joint Podcast! Today, we’re diving into a fascinating topic that’s gaining more attention in the world of gut health—the role of probiotics in managing inflammatory bowel disease (IBD). We often hear about how probiotics are good for digestion, but did you know they could also play a role in reducing inflammation and improving symptoms of chronic conditions like ulcerative colitis and Crohn’s disease? If you or someone you know is dealing with IBD, this episode is packed with useful insights on how probiotics might help.
Inflammatory bowel disease is an umbrella term for conditions that cause chronic inflammation in the digestive tract. The two main types are ulcerative colitis, which affects only the colon and rectum, and Crohn’s disease, which can impact any part of the digestive system, from the mouth to the anus. People with IBD often experience frequent diarrhea, abdominal pain, blood in their stool, weight loss, and extreme fatigue. While medications and even surgery are available to help manage these conditions, flare-ups remain common, leading researchers to explore alternative approaches—one of which is probiotics.
To understand how probiotics might help, we first need to talk about the gut microbiome. Your gut is home to trillions of microorganisms, including bacteria, fungi, and viruses, all of which work together to break down food, support the immune system, and produce essential nutrients. In healthy individuals, this microbiome is balanced, creating a protective environment in the gut. However, in people with IBD, this balance is often disrupted, a condition known as dysbiosis. When dysbiosis occurs, there are fewer beneficial bacteria and an overgrowth of harmful ones, leading to increased inflammation, weakened gut lining, and immune system overactivity—all of which can worsen IBD symptoms.
Probiotics are live microorganisms—mostly beneficial bacteria—that can be taken as supplements or consumed through fermented foods like yogurt, kefir, kimchi, and sauerkraut. Their main role is to restore balance in the gut microbiome by increasing the number of good bacteria, which in turn helps fight off harmful bacteria. Probiotics are also thought to reduce inflammation by releasing compounds that calm the immune system, strengthen the gut lining by reinforcing intestinal barrier function, and improve digestionby promoting nutrient absorption. But how effective are they for IBD?
Studies have shown that probiotics may be particularly beneficial for ulcerative colitis. One well-researched probiotic blend, VSL#3, which contains multiple strains of beneficial bacteria, has been found to reduce inflammation and help patients with mild-to-moderate ulcerative colitis achieve remission—meaning their symptoms improve or disappear for a period of time. Other probiotic strains, such as Bifidobacterium, have also been shown to help heal the gut lining and alleviate symptoms like diarrhea. Because ulcerative colitis primarily affects the colon and rectum, probiotics seem to be more effective in this condition, as they can reach the affected areas more easily.
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https://muscleandjoint.ca/Mississauga/the-role-of-probiotics-in-inflammatory-bowel-disease/
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Welcome back to the Muscle and Joint Podcast! Today, we’re talking about a condition that often goes unnoticed but can cause a significant amount of discomfort—Deep Gluteal Syndrome, or DGS for short. If you’ve ever felt a persistent pain deep in your buttock, had trouble sitting for long periods, or experienced a tingling sensation running down your leg, you may be dealing with DGS. What makes this condition tricky is that its symptoms can mimic other issues like sciatica or lower back pain, making it difficult to pinpoint. However, the good news is that Deep Gluteal Syndrome is treatable, and today, we’re going to break down what it is, why it happens, and, most importantly, how to relieve the pain and get back to feeling your best.
Deep Gluteal Syndrome occurs when the sciatic nerve—one of the largest nerves in the body—becomes compressed or irritated by nearby structures within the deep gluteal space. This region is made up of muscles, ligaments, and bones that work together to support movement and stability. Sometimes, tight muscles like the piriformis, fibrous bands, or even abnormal blood vessels can put excessive pressure on the sciatic nerve, leading to pain and discomfort. For years, this condition was mainly referred to as piriformis syndrome, but recent research has shown that nerve entrapment can be caused by various structures in the gluteal region, making Deep Gluteal Syndrome a broader and more accurate term.
The symptoms of DGS can vary from person to person, but common signs include a persistent, deep ache in the buttock, especially when sitting or walking for long periods. Many people describe a burning or tingling sensation radiating down the leg, similar to sciatica. Others report cramping or tightness in the gluteal area after physical activity, along with weakness or instability in the lower limb. These symptoms can range from mild discomfort to severe pain, making it difficult to go about daily activities. Because DGS shares similarities with other conditions, a proper diagnosis is crucial to ensure the right treatment approach.
Diagnosing Deep Gluteal Syndrome involves a thorough history, physical examination, and sometimes imaging tests to rule out other possible causes, such as lumbar spine issues or pelvic conditions. A healthcare provider may use movement tests like the Piriformis Stretch Test, which checks for pain reproduction in the gluteal area, or the Active Piriformis Test, which assesses hip rotation for signs of sciatic nerve irritation. In some cases, an MRI or high-resolution imaging may be recommended to identify abnormalities in the deep gluteal space. Once a diagnosis is confirmed, treatment can begin, and the best part is that most cases of DGS can be managed without surgery.
See the full post here: https://muscleandjoint.ca/Mississauga/understanding-deep-gluteal-syndrome-causes-symptoms-and-solutions/
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Welcome back to the Muscle and Joint Podcast! Today, we’re talking about something small but surprisingly painful—a broken toe, specifically a proximal phalanx fracture. If you’ve ever stubbed your toe against furniture or dropped something heavy on your foot, you know how excruciating it can be. But when the injury goes beyond just a bruise and results in a fracture, it can affect how you walk, stand, and go about your daily activities.
So what exactly is a proximal phalanx fracture? The bones in your toes are called phalanges, and when one of these bones breaks, it’s called a phalanx fracture. A proximal phalanx fracture happens in the bone closest to the base of your toe. Since your toes play a crucial role in balance and mobility, even a small fracture can make movement difficult. These injuries are common and often occur due to accidents like stubbing your toe, dropping something heavy on your foot, sports injuries, or even falls. Although they might seem minor, if not treated properly, they can lead to long-term issues such as chronic pain, stiffness, and mobility problems.
Now, let’s talk about healing. How long does it take to recover from a proximal phalanx fracture? The answer depends on several factors, including the severity of the fracture, overall health, and how well recovery guidelines are followed. Generally, the bone begins healing within four to eight weeks, with significant improvement in pain and mobility around the three-month mark. However, full recovery—meaning full strength, flexibility, and movement—can take up to a year. The key is patience. Everyone heals at their own pace, so it’s important to stay consistent with follow-ups and listen to your body.
Swelling, or edema, is a common issue during recovery. It’s the body’s natural response to injury, but too much swelling can slow healing and make the foot feel stiff. To keep swelling under control, elevate your foot above heart level as often as possible, use gentle massage to improve circulation, and consider compression wraps if advised by a therapist. Light movement exercises may also help reduce swelling, but always check with a professional before starting any new activity.
Now, when can you start using your foot again? The goal is to gradually reintroduce movement without worsening the injury. For the first six weeks, rest is crucial—avoid putting weight on the injured toe and stick to light activities. Between weeks six and ten, gentle weight-bearing movements can be introduced, but pain should be the guide—if discomfort increases, scale back. By weeks ten to twelve, most people can return to moderate activities and slowly work up to full weight-bearing movements. However, if there’s any sharp pain or excessive swelling, it’s important to consult a healthcare provider.
Pain management plays a crucial role in recovery. Over-the-counter pain relievers, like ibuprofen or acetaminophen, can help, but always check with a healthcare professional before taking any medication. Ice therapy is another great way to numb pain and reduce swelling—just be sure to wrap the ice pack in a towel to avoid direct skin contact. Proper footwear also makes a difference. Shoes with stiff soles and extra support can help minimize pressure on the injured toe while walking.
See the post here: https://muscleandjoint.ca/Mississauga/proximal-phalanx-fracture-of-the-foot-comprehensive-guide-for-patients/
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Ankylosing spondylitis (AS), a type of arthritis, primarily affects the spine, causing inflammation in the spinal joints and ligaments that can lead to severe pain and stiffness. Over time, this inflammation may cause the vertebrae to fuse, resulting in a rigid and inflexible spine. This progressive disease, also called axial spondyloarthritis, can impact daily activities, posture, and quality of life. Though there’s no cure, various treatments can help manage symptoms and improve mobility. Here, we’ll explore the symptoms, causes, risk factors, and some effective management strategies.
What Is Ankylosing Spondylitis?
Ankylosing spondylitis is a chronic inflammatory disease that affects not only the spine but also peripheral joints like the hips, shoulders, knees, and even the ribs. Typically, the spinal joints and ligaments support movement and flexibility, but AS causes them to become inflamed, leading to pain and stiffness. In advanced cases, new bone forms as part of the body’s healing response, causing sections of the spine to fuse, which results in a hunched or stooped posture. AS can also affect other body systems, leading to eye inflammation (uveitis), skin conditions like psoriasis, and gut diseases such as inflammatory bowel disease (IBD).
The most common symptom of ankylosing spondylitis is persistent lower back and hip pain that may worsen during rest or inactivity. Many people experience more pain at night or after long periods of sitting, but the pain often improves with movement and exercise. AS symptoms can vary widely and may include:
Ankylosing spondylitis often progresses in “flares,” where symptoms become more intense, followed by periods of remission. It’s essential to monitor these symptoms closely and seek medical advice when pain or stiffness worsens.
AS can affect anyone, though certain factors may increase the likelihood of developing the condition:
Research has shown that the HLA-B27 gene is closely linked to AS, though other genetic and environmental factors also play a role. Studies continue to investigate additional genetic variations to better understand AS.
In severe cases, ankylosing spondylitis can lead to complications that extend beyond the spine:
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Heat exhaustion is a serious condition that arises when the body overheats, typically due to excessive loss of water and salt through heavy sweating or dehydration. This condition is part of a spectrum of heat-related illnesses, which also includes milder forms like heat rash and heat cramps, and more severe conditions like heatstroke.
Symptoms of heat exhaustion can start suddenly or develop over time, particularly after prolonged periods of physical activity in hot conditions. Common symptoms include cool, moist skin with goose bumps when exposed to heat, heavy sweating, faintness, dizziness, fatigue, and a weak, rapid pulse. Other signs to watch for are low blood pressure upon standing, muscle cramps, nausea or vomiting, headache, extreme thirst, mild confusion, and decreased urine output.
Immediate treatment for heat exhaustion is crucial to prevent it from progressing to heatstroke, which is life-threatening. If you suspect someone has heat exhaustion, the first step is to move them to a cooler environment, such as a shaded or air-conditioned place. Lay the person down and elevate their legs slightly to improve circulation. Remove any tight or heavy clothing to help the body cool down. Encourage the person to sip chilled water, sports drinks with electrolytes, or other non-alcoholic, caffeine-free beverages. Cooling measures, such as spraying or sponging the person with cool water and using fans, can also be effective. It’s essential to monitor the individual closely and seek medical attention if their symptoms worsen or do not improve after these first-aid measures.
Preventing heat exhaustion involves several proactive steps, especially during periods of high temperatures. Staying hydrated is paramount; drink plenty of fluids, particularly water, and avoid sugary or alcoholic beverages that can cause further dehydration. Wearing light-colored, loose-fitting clothing helps the body to cool more efficiently, and protecting against sunburn with sunscreen and a wide-brimmed hat is also beneficial. It’s advisable to spend the hottest parts of the day, usually from noon to 2 p.m., in air-conditioned buildings. If air conditioning is not available, using fans, keeping windows open to create cross-breezes, and closing blinds or curtains during the day can help keep indoor spaces cooler.
Adjusting your activities during hot weather can also reduce the risk of heat exhaustion. Plan outdoor activities for cooler parts of the day, such as early morning or evening, and take frequent breaks in shaded or air-conditioned areas. Gradually acclimating to the heat is important, particularly for those not used to high temperatures. This acclimation process can take several weeks, so it’s essential to limit time spent in the heat until your body adjusts.
Certain groups are more vulnerable to heat-related illnesses, including infants and young children, older adults, people with chronic medical conditions such as heart disease or diabetes, and individuals taking certain medications. Those who work or exercise vigorously outdoors, such as athletes and outdoor workers, are also at higher risk. It’s important to monitor these individuals closely during extreme heat and ensure they have access to cool environments.
Complications from untreated heat exhaustion can lead to heatstroke, a severe and potentially fatal condition characterized by a core body temperature of 104 degrees Fahrenheit (40 degrees Celsius) or higher. Heatstroke requires immediate medical intervention to prevent permanent damage to the brain and other vital organs.
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Hi I am Dr Malik, and today we will be talking about ways to enhance your health and wellbeing.
In today’s fast-paced world, keeping health and wellness at the forefront can be challenging, yet making small, informed changes can lead to significant, lasting benefits for your body and mind. Today, let’s unpack some practical steps toward a healthier lifestyle that cover everything from setting habits and getting moving to managing stress, metabolism, and weight. By building awareness and taking action in these key areas, we can all take charge of our well-being—one step at a time.
Healthy habits form the bedrock of wellness, and building these into your daily routine can simplify the journey to better health. First up is nutrition. A balanced diet fuels the body, supplying vital nutrients for physical energy and mental clarity. Aim to make fruits, vegetables, lean proteins, and whole grains your go-to staples. These foods provide essential vitamins, minerals, and fiber, which support everything from digestion to immune function. And hydration? It’s essential! The goal is to drink between 1.5 to 3 liters of water daily, depending on your activity level and climate. Proper hydration is crucial for cellular function, skin health, and even your ability to concentrate.
Sleep also deserves a top spot on the priority list. In our 24/7 culture, good sleep is often sacrificed, yet it’s one of the most impactful ways to restore both mind and body. Quality sleep, ideally 7–9 hours a night, helps regulate hormones, improve memory, and reduce stress. Simple strategies, like keeping your room dark, avoiding caffeine later in the day, and limiting screen time before bed, can improve your sleep significantly. And don’t forget stress management. Adding relaxation techniques to your routine, such as deep breathing, meditation, or spending time on hobbies, helps balance mental well-being and offers a much-needed break from the day’s demands.
Movement is more than just exercise—it’s about integrating activity into your daily life. For adults, experts recommend at least 150 minutes of moderate physical activity weekly, which equates to around 30 minutes, five days a week. This might sound like a lot, but you can break it down. Even brief spurts of activity, like taking a walk, stretching during TV time, or doing a quick online workout, can contribute to your weekly target. Physical activity benefits nearly every aspect of health, including heart health, lung function, and mental well-being, by reducing stress and lifting your mood.
Strength training is also essential. Working with weights or even just using your body weight builds and maintains muscle, which supports metabolism and strengthens bones. Aim for strength training exercises targeting all major muscle groups twice a week. Building muscle not only supports your metabolism but also enables you to maintain independence in daily activities as you age. Techniques like gradual progression—adding a little weight over time—and focusing on controlled movements help build a safe, effective strength regimen. Remember, it’s better to start small and gradually build up to more intensive workouts as you grow stronger.
Stretching and flexibility exercises also play a vital role. Practices like yoga or Pilates enhance range of motion, protect joints, and help prevent injuries. A balanced fitness routine includes cardiovascular, strength, and flexibility training, giving your body a full-spectrum workout that promotes health and vitality.
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