Nadora Blog — wellness RSS



Shoulder Pain and Exercise

Shoulder pain is something I see on the regular in clinic. And let me tell you, it is painful. Our shoulders are susceptible to injury as they are very mobile and the tendons responsible for stabilizing the shoulder can develop tendinopathies. Tendinopathies occur when the tendons fail to adapt and recover from tensile load, which can lead to pain. So I’d like to share with you a few tips for preventing stress to your rotator cuff tendons while you’re exercising at the gym. Overhead pressing: keep your elbows in front of your chest Bench press: align your grip over your AC joint, try not to let your elbows lower past your trunk (don’t puff that chest!) Upright rows: do not...

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What is Kinesiology Tape?

Kinesiology tape is amazing stuff! I use it with patients all the time. And it is not just for supporting your shoulder when you’re exercising. It is used for a number of reasons, support and stabilization being just one reason. What most people don’t realize is the effect kinesiology tape can have on pain relief as it de-sensitizes our nociceptors (pain nerve endings). A simple analogy to consider: when you bang your knee and apply pressure right away – feels better right? The tape works in a similar manner. Kinesiology tape is also effective for reducing swelling. The tape provides a lift to your skin to allow your lymph fluid to flow better. Have a nasty bruise or a nerve...

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Sleep Strategies

Tips for better sleep when exercising and/or recovering from an injury Ensure that your sleeping environment is a quiet, cool and dark place Try to avoid heavy meals and exercise 3 hours prior to bed time Limit screen time (computer work, phone use) prior to bed time, aim to shut off your technology approximately 1 hour prior to bed time Try to avoid alcohol and nicotine 3-6 hours priors to bed time Stop consuming caffeine 6 hours prior to bed time Adults should aim for 7-9 hours of sleep per night Children should get for 9-11 hours of sleep per night If you have low back pain, try sleeping on your side with a pillow between your knees to neutralize...

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