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How to Stay Fit During Winter

TTS Guelph @ 6:29 am

For most of the world, the transition from summer to fall and fall to winter never is easy. You still crave those warm summer nights and the idea of seeing a temperature below your age is frightening. The West Coast doesn’t have to worry about cold nights spent by the fireplace or transitioning from bikinis to beanies or sunglasses to snow goggles.

For those experiencing the weather shift and all that comes along with the change of seasons, stay motivated to exercise and maintain your once outdoor routine, slowly starts to crumble with each drop of snow and gust of wind that passes by. Exercise can actually help clear your winter blues and chances are, you’ll be in tip top shape once the weather warms up. Be creative and don’t stop just because the snow has fallen. Chances are, you’ll wake up to a fitter and healthier you come spring. Here are some tips to stay motivated and keep the body you love during the cold winter months.


A fit and healthy body doesn’t happen overnight. Many people see the colder weather as an excuse to cover up in bulky clothing and hibernate in the comfort of their own home. However, you didn’t get your killer body sitting on the couch or looking at yourself in turtlenecks and flared jeans. Wearing over-sized jackets and scarves that cover every inch of your flesh can be tricky because it’s necessary to stay warm, but doesn’t serve as any motivation. Wearing fitted clothes will keep you remembering why you worked out so hard during the spring to attain a rocking summer beach body.

Focus on all the effort you put in beforehand and how good you felt when you were exercising. It will not only increase your energy level, but you’ll sleep better, which is always a plus. Look forward to the warmer months and all the pool parties and beach vacations that will be taken. Constantly staying in shape and working up a sweat will take the pressure off of losing the winter weight.

Take the time to remember why you worked so hard in the first place and realize that a healthier, happier and fitter you is something that takes around the clock work.


If you’re a person who loves to exercise outdoors, use the change of weather as a time to try something new and change up your own workout plan. Map out a new routine at the start of each season and find a different way to stay in shape because there are thousands of ways to stay active. Prepare for winter by buying a package at the local yoga studio or purchase some personal training sessions at the gym.

If you’re used to exercising after work or in the evening, try to make adjustments and workout in the morning. At the end of the day, you’re more likely to opt out of exercising if you’re tired and stuck in traffic because of bad weather. Exercising in the morning gets your workout out of the way so you relax at night and get cozy on the couch.


Winter weather offers a wide array of fun activities to do that can involve the whole family. Try a new winter sport like ice skating, skiing, snowboarding or even sledding. Taking up a new activity that has an expiration date can be motivating because in a couple months, your opportunity will have melted away. Incorporating a new activity in your life is beneficial for you and your family. Take a group ski lesson with some friends or spend an afternoon running through the snow and sledding with your family. Any way to stay active is a good way.


If you’re that person who loves to run outside, whether rain or shine, then it’s important to be prepared for the winter worst. For many people, cold air can trigger chest pain or trouble breathing. Make sure if you have any medical conditions or concerns about exercising outside, check with your doctor beforehand.

Dress in layers that are easy to take on and off and made of sweat resistant materials. Having drenched clothes mixed with a wind chill is a recipe for spending the next few days sick in bed, so wear the proper attire. It’s important to still use sunscreen if you plan to stay active outdoors. The snow reflects the sun’s rays, keep your skin protected.


An exercise DVD makes it easier to exercise at any time, any season. Research some DVDs online and find the type of exercise you would like to do at home. If you have a limited space, try a Yoga or Pilates DVD because it involves a lot of mat work, which is great for apartment living. If you have more space, try a Zumba fitness DVD or even a full body workout that incorporates strength training and plyometrics. Find what type of workout works for you, in the space that you have available. Many libraries carry exercise DVDs that you can rent out, so call your local library and see what they have available.


The more fit you are, the less likely you are to get sick during the winter. It’s no surprise that colder weather brings runny noses and winter coughs. Keep yourself moving, put the right foods into your body and make sure you continue your healthy lifestyle to prevent you from contracting any illness. No one wants to spend the holidays stuck in bed, so burn those calories, even if they seem frozen.

Try something new, sign up for a bootcamp.

Alana Michelle Brager is a fitness and fashion enthusiast who shares her healthy and fashion forward fitness tips on her blog, “A Fashionably Fit Lifestyle” ( She currently lives in Los Angeles, California and writes for the websites and

Sore Muscles and Achy Joints?

TTS Guelph @ 8:01 pm

If sore muscles and achy joints are affecting your ability to get through the day and keeping you away from your favorite activities, consider chiropractic care.  Sports injuries, household chores, work-related injuries, even the stress of daily living can cause pain and discomfort. Even if you do not have painful symptoms, chiropractic care can help you maintain healthy spine and joint function.

Chiropractors are specialists in manual adjustment of the vertebrae of the spine and other joints of the body. Adjustments help to relieve pain and restore normal functioning to the joints and supporting muscles and ligaments – so you can enjoy your everyday activities again as quickly as possible. Chiropractors practice a drug-free, hands-on approach to health care that includes patient examination, diagnosis and treatment.

At Tranquil Therapeutic Solutions we will recommend a course of treatment specific to you that may include chiropractic adjustments, muscle release techniques (active release, myofascial release), acupuncture, physiotherapy modalities (Ultrasound, IFC) and rehabilitative exercises.

The Chiropractors at Tranquil Therapeutic Solutions in Guelph have broad diagnostic skills and effective treatment techniques. They are trained to recommend therapeutic and rehabilitative exercises, as well as to provide advice on nutrition, fitness and healthy living.

Here are some of the most common reasons why more than 4 million Canadians visit a chiropractor each year:


Tranquil Therapeutic Solutions | (519) 265-3799

  • Back pain
  • Neck pain
  • Headache
  • Whiplash
  • Strains and sprains from daily activities
  • Repetitive strain injuries
  • Work and sports-related injuries
  • Arthritis
  • Restricted movement in the back, shoulders, neck or limbs
  • General health and well-being

Benefits of chiropractic care

Chiropractic treatment is skilled, hands-on health care that improves function and helps your body be its best. Here are some of the ways it can help you.

  • Improved movement in your neck, shoulders, back and torso
  • Better posture
  • Relief from headaches, neck and back pain
  • Prevention of work-related muscle and joint injuries
  • Enhanced athletic performance
  • Improved flexibility
  • Relief of pregnancy-related back ache
  • Correction of gait and foot problems


Is chiropractic treatment appropriate for children?
Yes, children can benefit from chiropractic care. Children are very physically active and experience many types of falls and blows from activities of daily living as well as from participating in sports. Injuries such as these may cause many symptoms including back and neck pain, stiffness, soreness or discomfort. Chiropractic care is always adapted to the individual patient. It is a highly skilled treatment, and in the case of children, very gentle.

Chiropractic Sports Specialists are Great for Athletes

TTS Admin @ 11:45 pm

Sports chiropractic is a newly emerging specialty with great benefits to the athlete. The goal of sports chiropractic is to use the basis of chiropractic, namely restoring proper biomechanics to the spine and extremities, and apply it to the sports arena.

A sports chiropractor is a doctor of chiropractic (D.C.) who has undergone rigorous training and study, both in the classroom and on-the-field, in the discipline of sports injury prevention and sports performance enhancement. After graduating from chiropractic school, a D.C. must complete 3 years of post-graduate education in sports medicine, pass both written and practical national board exams, complete 100 hours of side-line fieldwork, and fulfill a written requirement that must pass peer-review for acceptance for publication. This will earn a D.C. the honor of Diplomate of Sports Chiropractic.

Treatment by a sports chiropractor may be for different reasons. It may be so that the athlete has proper biomechanics before entering play in sport to assure optimal performance. It may be post-competition to restore function after a physically demanding event. Or it may be to treat an acute sports injury so that the athlete can return to play as quickly as possible. It is for these reasons that sports chiropractors are now seen as integral components of medical staffs of professional and Olympic sports teams.

For an athlete to achieve optimum performance, the nervous system, as well as, all the joints and surrounding muscles, tendons and ligaments need to be functioning properly. Joints can not be restricted in motion, muscles need to be of appropriate length, and nerve flow needs to be unimpeded for an athlete to compete safely and effectively. Through manipulation of key joints and using specialized muscle techniques, sports chiropractors can achieve increased flexibility and improve speed and strength in the athlete… all extremely important to sports performance.

Because the Sports Chiropractor is trained and well versed in the demands that particular sports place on certain muscles, it is now possible to unlock the body’s stored potential. Sports chiropractors can help you run faster, jump higher, lift heavier weights than ever before, increase pitch velocity, add 20, 30 or even 50 yards onto your next golf drive, decrease your swim time or add MPH onto your tennis serve! THERE ARE NO LIMITS TO THE BENEFITS!!

Meet The Doctor

Dr. Phil McAllister 
Chiropractor, Chiropractic Sports Physician,
Functional Restoration Specialist

New Clients Welcome!

To learn more or to book an appointment, please call Tranquil Therapeutic Solutions at

(519) 265-3799

Tranquil Therapeutic Solutions
Health & Wellness Centre

650 Scottsdale Dr. Unit 2-C, Guelph, ON N1G 4T7
Tel: 519-265-3799

Top 10 Tips for Re-Inventing Yourself at Any Age

TTS Guelph @ 10:19 pm

Meet Dr Phil The Wellness Consultant
Helping you Live Long & Strong, Happy and Full of Vitality

Dr. Phil McAllister enjoys the privilege of enabling thousands of his clients become empowered to achieve their optimal health and to Live Long & Strong, pain free, and full of energy and vitality.

September is Healthy Aging® Month – Time to Celebrate Positive Aging!

Think it’s too late to “re-invent” yourself? 

Think again.  According to Carolyn Worthington, editor-in-chief of Healthy Aging® Magazine and executive director of Healthy Aging®, it’s never too late to find a new career, a new sport, passion or hobby.  Worthington is the creator of September is Healthy Aging® Month, an annual health observance designed to focus national attention on the positive aspects of growing older.  Now in its second decade, Worthington says September is Healthy Aging® Month provides inspiration and practical ideas for adults, ages 50-plus, to improve their physical, mental, social and financial well being.

“Use September as the motivation to take stock of where you’ve been, what you reallywould like to do if money was no object,” says Worthington.  “And try it!  Who says you have to do something related to what you studied in school?  Who says, you can’t start your own home business later in life, test you’re your physical prowess, or do something wildly different from anything you’ve done before?  Only that person you see in the mirror!”

Why Healthy Aging?

According to Worthington, “We saw a need to draw attention to the myths of aging, to shout out ‘Hey, it’s not too late to take control of your health, it’s never too late to get started on something new.’  Why not think about the positive aspects of aging instead of the stereotypes and the negative aspects?”  She says she chose September as a time when many people think about getting started on new tasks after the summer.  Drawing on the “back to school” urge embedded in everyone from childhood, the observance month’s activities are designed to encourage people to rejuvenate and get going on positive measures that can impact the areas of physical, social, financial and mental wellness.

September is Healthy Aging® Month was first introduced when the baby boomers were about to turn 50.  “At that time, no one wanted to talk about growing older,” Worthington says.   “You know, it was that same ‘60’s attitude – ‘Don’t trust anyone over 30; hell no we won’t go.’  Today as the boomers turn 60 and 65, it’s a different story,” Worthington explains.

“We recognized early on that careful attention to the combination of physical, social, mental and financial fitness was powerful in the pursuit of a positive lifestyle and have built our Healthy Aging® programs around that concept for the government and private sector through this annual observance as well as TV specials, videos, books, printed material, our website and blogs.

“What’s new for the Healthy Aging® campaign this year is the continued growth of our print and digital Healthy Aging® Magazine, now in its fifth issue.  We are not about retirement.  Nor are we a ‘senior’ magazine filled with articles about depression, incontinence or organ recitals.  We are about vibrant, active, 50-plus people who are taking charge of their lives, following their passion, and who are happily looking forward to what’s next in life.”

To get you started on re-inventing yourself, here are some ideas from the editors of Healthy Aging® Magazine ( Maybe these will help you think outside the box:

10 Tips for Re-Inventing Yourself During September is Healthy Aging Month:

1. JOB HUNTING?  YOU ARE NEVER TOO OLD TO BE AN INTERN.  You’re never too old to start at the bottom. Many employers now hire only after they’ve seen the quality of the employee, so an internship is your opportunity to show off your mature skills. Check for college and department websites that offer detailed listings. If you’re really lucky, you could end up with a paid internship and, possibly, a full-time job after graduation. See more tips like this from author Kate Forgach in Healthy Aging®

2. BACK TO SCHOOL.  It’s never too late…Take courses to refocus your career, enhance your skill set and increase your earning power. Finding the balance between work, family and education while pursuing a higher degree may seem overwhelming. Dr. Savitri Dixon-Saxon, associate dean for Walden University’s School of Counseling and Social Service, offers this tip: 

Choose a focus or specialization that you truly care about. The juggling act will be much more challenging for you if you don’t enjoy your field of study. Choose a focus area you are passionate about.  You can pursue a degree online.  Walden University is one example.

3. TAKE A VOLUNTEER VACATION.  Visit New Places, Connect, and Give Back.  Many travelers today are opting out of the self-indulgent vacation and opting in for the chance to “give back” through a volunteer vacation.  These trips are a great way to try something new, fulfill a dream, or experiment living in a different place, for a short or longer time commitment. Volunteer Vacations Across America, (  is a good resource with more than 200 trips for volunteering to help people.  More resource ideas and links can be found in the Volunteer Vacation article of the September issue of Healthy Aging® Magazine,

4. DANCE LIKE THERE’S NO TOMORROW.  Older adults getting regular physical exercise are 60% less likely to get dementia. Exercise increases oxygen to the brain and releases a protein that strengthens cells and neurons. Dance involves all of the above plus the cerebral activity present in learning and memory.  Peggy Buchanan,  director of fitness, aquatics and physical therapy at Front Porch’s Vista del Monte retirement community in Santa Barbara, Calif.

Where to find dance classes?  Check out these websites for ideas: National Dance Council of America   (,  Dance Studios USA( , National Arts & Disability Center  (UCLA) (

5. HIT THE ROAD. Travel is one of the top picks when people are asked what they would do if they had more time.  Sometimes the money factor  makes that dream fall apart.  Here are several travel sites for finding good fares and rates:, and  A relatively new one is Jetsetter,, “a community of travelers that provides members with insider access, expert knowledge and exclusive deals on the world’s greatest vacations. We curate travel experiences, which means we only recommend places we’ve been, loved and would go to again. Everything else we leave out.”

6. BECOME A ROCK N ROLL STAR. For a weekend anyway.  Here’s a good one for the buck list. Check out Rock ‘n’ Roll Fantasy Camp (, where mere mortals jam with rock legends, write/record an original song and play live on stage at a major concert venue. Past camps have been held in New York City, Woodstock, and London. This is a great decade gift or corporate event too.  The Camp offers a great adventures in Las Vegas for those who are looking for the ultimate rock star experience:

October 10 – 14,  2012 MGM Grand, Las Vegas. Jam with Gene Simmons, from the legendary band, KISS.

7. Learn to paint a landscape or still life. Complete A Landscape, seascape, floral or still life painting in one class.  No painting experience necessary.  Seek if fine arts peeks you interest.  One day classes by Grumbacher, an American manufacturer of art materials for over 100 years, can be found at Michaels, the arts and crafts retailer with locations nationwide.,default,pg.html#

8. FOLLOW YOUR PASSION. Try a new sport or pick up on one you left behind in your early days.  Check out issue of Healthy Aging Magazine for ideas. What about surfing, hiking or skiing?  It’s never too late and there are many locations offering courses, trips, and lessons.  Here what passionate people have to say about their sports in Healthy Aging® Magazine,

9. EAT FRESH. Make a commitment to add more fresh fruits and vegetables to your diet.  September is still harvest time in many areas so seek out local farmers markets and buy local produce.  Make it a point to try to make foods from scratch… skip the processed foods as much as you can.  How much do you need to eat?  Check this easy calculator to find out how many fruits and vegetables you need each day, based on your daily calories needs.  Details:

10. RE-INVENT YOURSELF IN NAPA VALLEY. Travel to the famed wine country this Fall and take a wine tasting course ( or  cooking course . at The Culinary Institute of America at Greystone, St. Helena, CA.  Or, check out the Napa Valley Film Festival, November 7 – 11, 2012. a five-day immersive, indulgent celebration of film, artisan food and boutique wines. The second annual Festival will light up the entire Napa Valley with walkable villages in the picturesque towns of Napa, Yountville, St. Helena and Calistoga. Featuring over 100 new independent films and studio sneak previews, Festival highlights include Q&A’s and insightful panel discussions with filmmakers and actors; wine tasting pavilions; movie-inspired menu items at select restaurants; lavish special events including Opening Night Gala at Robert Mondavi Winery, Celebrity/Filmmaker Tributes, Closing Night Awards and Wrap Parties; late night festivities and more.  Get Festival Pass Discounts with hotel confirmation at

Tranquil Therapeutic Solutions
Health & Wellness Centre
Clinic: 650 Scottsdale Dr. Unit 2-C, Guelph, ON N1G 4T7
Tel: 519-265-3799

Looking For an Osteopath in Guelph?

TTS Admin @ 3:37 pm

For an Osteopath near You
Your Family Healthcare Team

Dr. Kathleen James
Dr. Vaishally Thaker
Dr. Balwinder Badhan

For all ages and stages








Maintaining good health throughout life

What is Osteopathy?

  • Osteopathy is a patient-centered treatment that focuses on the body’s innate ability to heal itself
  • Osteopaths use a manual “hands-on” therapy that is based on a highly developed sense of touch to stimulate the body’s natural self-regulating and self-healing capabilities

What conditions do manual osteopaths treat?

Manual osteopaths treat people of all ages; and for most conditions related to soft tissue injuries and muscular and joint pain such as: low back pain, neck pain, headaches, arthritis, sciatica & disc herniation and pain in joints such as knee, feet, hand, elbow, shoulder, hip and jaws.

What are the benefits of being treated by an Osteopath?

  • Address the underlying cause of pain
  • Offer pain relief through non-invasive treatment
  • Helps the body adapt to hormonal and structural changes through the life cycle
  • Diminishes trauma resulting from accidents
  • Facilitates and encourages the body to heal itself
  • Safe and uniquely suited for individuals of all ages

If you have inquiries or concerns, contact one of our Osteopaths at or by phone 519-265-3799.

Tranquil Therapeutic Solutions
Health & Wellness Centre
Clinic: 650 Scottsdale Dr. Unit 2-C, Guelph, ON N1G 4T7
Tel: 519-265-3799

Welcoming Jeong Hyun, Physiotherapist

TTS Admin @ 9:12 pm

Jeong Hyun








Jeong Hyun joined Tranquil  Therapeutic Solutions in 2013 after completing his Doctorate degree in Physical Therapy at D’Youville College in Buffalo, New York in 2012. Before getting into the DPT program, Jeong has attended McMaster University and graduated with a Honours Bachelor Degree of Science in Kinesiology. As of now, Jeong is a dual-licensed physiotherapist in Canada and the states.

Jeong’s focus is on providing direct manual therapy along with patient-centered care to offer the highest level of physical therapy for his clients. He is also confident in applying Kinesio-taping and manual techniques for various populations with orthopedic injuries. Jeong wishes to continue his education in specializing in orthopedic division of physical therapy.


Tranquil Therapeutic Solutions
Health & Wellness Centre
Clinic 650 Scottsdale Dr. Unit 2-C,
Guelph, ON N1G 4T7
Tel: 519-265-3799

Celebrate Employee Benefits Awareness 2013

TTS Admin @ 10:31 pm

Thank you for being a valued client at Tranquil Therapeutic Solutions and trusting your healthcare professionals with your health and well-being.

Employee Benefits  

Benefits play an increasingly pivotal role in the employer-employee relationship, according to a Workplace Survey, a nationally representative survey conducted annually by an Outsourcing business. Nearly 8 out of 10 employees say their benefits are one of the reasons they work where they do, and almost as many (76%) say that benefits make them feel appreciated by their company. Both of these results represent significant increases from last year.

Perceived Value of Benefits

“For each statement below, please indicate if you agree strongly. Agree somewhat, disagree somewhat, or disagree strongly.” Respondents stating “agree strongly” or “agree somewhat”.

  1. Getting health benefits through work is just as important to me as getting a salary.
  2. My benefits are one of the reasons I work where I do.
  3. My benefits make me feel appreciated by my company.
  4. As health-care costs rise, I would rather pay more out of pocket than have my health benefits reduced.
  5. My company should offer better benefits.

This increased emphasis on benefits as a pivotal part of the employee experience clearly offers employers an opportunity to position their benefits program as a differentiating strategy, which can be especially valuable as they strive to be an ‘employer-of-choice’.

The positive implications of this heightened benefits awareness extend far beyond recruiting and retention – often leading employees toward greater engagement, personal accountability and overall satisfaction.

Email Draw! Enter to Win a FREE 60 Minute Massage!

To Enter please answer the following questions via Email at
Subject: I Know My Benefits!

Do you use your health benefits? Y/N
Are you aware of what coverage you have? Y/N
If you answered Yes to 1 and 2. What services do you use your benefits on most?

Enjoy the Benefits of Good Health

Massage Therapy
Chiropractic Care
Custom Orthotics

To learn more or to book an appointment contact Tranquil Therapeutic Solutions by calling (519) 265-3799.

Please take advantage of our Online Booking system, where you can book your appointments online, at any time, at your own convenience.

Denae Boshart, RMT – New Clients Welcome

TTS Admin @ 10:18 pm

We are pleased to announce that Denae Boshart, RMT is now offering Deep Tissue Massage, and Deep Tissue Release as a welcome complement to our other wellness services.

Denae is a wonderful Massage Therapist who offers a range of skills and techniques to help her clients.
Please Contact Us with questions or to make an appointment.


Monday 9:00am to 8:00pm
Wednesday 9:00am to 8:00pm
Friday 9am to 5:00pm

30, 45, 60, 90 minute massages are available

Wondering if Massage Therapy is right for you? Click Here

Denae Boshart
Registered Massage Therapist







Danae has been an RMT for over six years. She graduated from Sir Sanford Fleming College in Peterborough, ON in 2006 and became registered with the College of Massage Therapists of Ontario later the same year.

In the course of her career she has worked mainly in multidisciplinary clinics, treating clients that have had car accidents, work place accidents, sports injuries, as well as helping people deal with day-to-day stress. In working with different types of therapists, as well as through continuing education she has learned a broad range of techniques and treatments. She has taken courses in deep tissue release, which many clients find to be very effective. Her passion and expertise are in deep tissue and therapeutic massage, but is able to tailor her treatment specifically to any client’s needs.

Denae fell in love with the city of Guelph after taking a job here in 2010. She and her husband moved to Guelph the first opportunity they had, later that year, and are happily raising their one year old daughter here. Denae’s favourite aspects of Guelph are the sense of community and support she feels, as well as the diverse population, which she hopes to meet more of as clients!

Tranquil Therapeutic Solutions
Health & Wellness Centre
Clinic 650 Scottsdale Dr. Unit 2-C,
Guelph, ON N1G 4T7
Tel: 519-265-3799

Chiropractic advice on how to Prevent Sports Injuries

TTS Admin @ 8:42 pm

Preventing Sports Related Injuries – The Chiropractic Approach!

General prevention guidelines

Before beginning an exercise program or training for an athletic event, follow a few simple guidelines to help prevent injuries.

Prevent injuries with a complete chiropractic examination

  • Have your doctor review your medical history.
  • Make sure you receive a heart and lung examination.
  • Schedule a functional / biomechanical screening.

Prevent injuries with proper attire and equipment

  • Make sure your equipment fits properly (ie, helmet, tennis racquet grip, etc).
  • Make sure you wear quality shoes designed for your sport or foot type (ie, good arch support, durable heel, proper sole contour, and flexibility).
  • Obtain necessary mouth guards or face masks for collision sports.

Prevent injuries by training and playing “smart”

  • Avoid overuse injuries like tendinitis and stress fractures by beginning slowly and gradually increasing the time and intensity of your workouts.
  • Acclimate yourself to the environment. Avoid heat or cold-related stresses.
  • Limit your workout session to two hours. Allow adequate time to recover from a training session.
  • Maintain hydration or fluid levels. Drink plenty of water before, during, and after practice or competition.

Prevent injuries by training correctly

  • Address all aspects of fitness, muscle strength, endurance, cardiovascular fitness, and flexibility.
  • The minimum training requirement is two times per week to see improvement in aerobic or anaerobic activity.
  • Noticeable improvements in strength and endurance take three to four weeks.
  • Your pre-season conditioning program should begin six weeks prior to the start of your sports season.

Warm-up and stretching

Prevent injuries by proper warm-up and stretching

  • Warm-up prepares the body for performance, decreases the potential for soft tissue injury, and helps reduce delayed onset muscle soreness that can follow exercise.
  • Warm-up should consist of 15 minutes of sub-maximal sports-specific exercise. This activity increases the bodies heart rate, body and muscle temperature, and muscle elasticity.

Prevent injuries by stretching

  • Stretching prepares your muscles for activity and prevents injuries from tight soft tissue structures such as muscles and tendons.
  • Static stretches should be slow and sustained; no bouncing or jerking. You should not feel pain while stretching. Stretch the entire body. No sport requires just part of the body’s involvement. Stretch each body part two to three times for 20 to 30 seconds.

First aid treatment for injuries (RICE)

  • R-est — Relative rest to reduce the stress to the injured area.
  • I-ce — Apply ice to the injured area for 20 minutes at a time four times per day.
  • C-ompression — Apply an elastic bandage to the injured area. Do not sleep with elastic bandage on.
  • E-levation — Raise the injured body part above the level of the heart to decrease blood flow.

*Seek chiropractic attention if necessary*

Prevention of re-injury

  • Rehabilitate your injury completely, follow your chiropractors advise before returning to competition or activity.
  • Protect the injured area with special equipment or brace.
  • Gradually return to practice or competition.

Remember acute injuries are easier to treat than chronic (long standing) ones.

If you have pain that returns or gets worse stop training, tell your coach and seek advise!

Your Chiropractic Care Team:

Dr. Phil McAllister 
Chiropractor, Chiropractic Sports Physician,
Functional Restoration Specialist

 New Clients Welcome!

To learn more or to book an appointment, please call Tranquil Therapeutic Solutions at (519) 265-3799.

Tranquil Therapeutic Solutions
Health & Wellness Centre

650 Scottsdale Dr. Unit 2-C, Guelph, ON N1G 4T7
Tel: 519-265-3799

Go to Tranquil Home Page

Too Soon? Lift Light, Shovel Right

TTS Admin @ 8:50 pm

Let it snow!

Stay safe while shovelling this season

When you consider that a shovelful of snow weighs 5 to 7 pounds, you realize how much weight you have to lift to clear your sidewalk or driveway — on average, several hundred pounds!

Shovelling snow can be a pain in more ways than one. These tips will help keep your back in top shape:

Don’t let the snow pile up: If the weather report calls for several days of snow, frequent shovelling will allow you to move smaller amounts of snow at once. It’s far less strenuous in the long run.

Pick the right shovel: Use a lightweight pusher-type shovel. If you are using a metal shovel, spray it with Teflon first, so snow won’t stick to it.

Push, don’t throw: Always push the snow to the side rather than throw it. That way you avoid lifting heavy shovelfuls of snow, and sudden twisting or turning movements.

Bend your knees: As with any heavy object, you need to use your knees, and leg and arm muscles to do the pushing and lifting, while keeping your back straight.

Take a break: If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. Stop shovelling immediately if you feel chest pain or back pain. If you have back pain that is severe or that persists for more than a day after shovelling, see a chiropractor. If you have chest pain that is severe, see a doctor immediately.

This winter, have fun and stay fit

On the slopes, make sure that ski and snowboard bindings are adjusted for your height and weight. Always check the weather conditions and watch the trails for icy patches and other potential hazards.

Dress for the weather. Layered clothing works better to keep your muscles warm and your skin dry so you don’t get chilled. You may want to invest in clothing designed specifically for winter outdoor activity (available at your local outdoor or sporting goods store), or layer garments made of natural fibres (like cotton, wool and silk).

Know when to rest. Rest when you feel tired. Stop your activity immediately if you experience sudden or prolonged pain in any joint or muscle. Cool down by stretching, and change into dry, warm clothes.

Stay hydrated. Don’t be fooled by the temperature! Your active body needs plenty of fluids even though it’s cold outside. Be sure to drink lots of water or juice before, during and after winter sports. Follow these tips, and you’re well on your way to having a safe and healthy winter.

Ten tips for maintaining a healthy back

  • Exercise regularly
  • Follow a healthy diet
  • Maintain good posture
  • Stretch your spine before and after sports.
  • Don’t overload your backpack or shoulder bag.
  • Stretch your legs and back after each hour of sitting.
  • Never cradle the phone between your neck and shoulder.
  • Sleep on your back or side, not on your stomach.
  • Invest in a good chair, pillow and mattress. It’s worth it!
  • Have regular spinal check-ups.




What to expect on your first visit

Your chiropractor may be treating your back pain, neck pain, headache, or other aches and pains, but he or she needs a complete picture of your health history and overall current health in order to provide the best possible treatment for you.

Set aside at least 30 minutes for your first visit to the chiropractor. Future visits typically last 15 minutes or less, though the time required will depend upon the type of treatment you require.

Your Tranquil Chiropractic Care Team:

Dr. Phil McAllister  Dr. John P. Crawford
Chiropractor, Chiropractic Sports Physician, Doctor of Chiropractic, Chiropractic Sports Specialist(C)
Functional Restoration Specialist Doctor of Chiropractic

 New Clients Welcome!

To learn more or to book an appointment, please call Tranquil Therapeutic Solutions at (519) 265-3799.

Tranquil Therapeutic Solutions
Health & Wellness Centre

650 Scottsdale Dr. Unit 2-C, Guelph, ON N1G 4T7
Tel: 519-265-3799