Cycling Knee Pain Cheat Sheet



If you missed one of our webinars, be sure to join our newsletter for future invites. Here you can download this helpful PDF file for a series of stretches and exercise to help prevent knee pain caused by cycling. This Cheat Sheet was provided to participants of our Cycling Knee Pain Webinar in July of 2020.

Download the Knee Pain Cheat Sheet Here!


“Do-it-yourself chiropractics” – Good Idea or Not?

We love this article on DIY chiropractics that discusses what it is really doing for you so we thought we would share it with you! Here is the link to visit the website:

A lot of people practice self chiropractic without even realizing it. If you sit at a desk in front of a computer all day, there’s a good chance you’re guilty of the practice, too. People of all ages are getting “Text Neck” from leaning their heads over to read the screen on their cell phones.

Sometimes manipulating your joints is something you don’t even think about. Your neck gets stiff, your back starts to ache; all you want is some relief. You lean your neck to the left, pull your shoulder down to the right, working towards that familiar popping sound. No doubt, you feel some relief right after you pop your neck. But practicing self-alignment by popping your joints offers short-term relief that doesn’t address the cause of your pain.


Whether you’re popping your knuckles or your spine, it’s the “pop” that you’re after. Its proper name is “cavitation.” During the realignment, the pressure inside the joint suddenly decreases, releasing gasses in the synovial fluid into the joint space. This is what causes the popping sound.

Although you think of the pop as your goal, it isn’t really what gives you relief from pain. The real relief results from an improvement in how your joints move. When a chiropractor creates cavitations, they improve joint function, the muscles relax, and there’s less nerve irritation.

Self chiropractic, on the other hand, is non-specific. Your movements are more likely to elicit the pop from the joint that is already moving freely than the one causing your pain. That’s why you can’t get the same long-lasting relief that you get from a real chiropractor.


Chiropractors use their hands to apply a small, sudden force to the spinal joint. Also called spinal manipulation, the chiropractor uses the procedure to improve the flexibility and movement of the spine. The goal is to realign the spinal joints to their original position. Sometimes one session is all that is needed. Other situations call for repeated adjustments to achieve this goal. This practice of spinal manipulation has earned chiropractors the nickname of “back crackers.” The sound has nothing to do with the short-term relief you achieve from popping your joints. It isn’t the sound that causes an improvement when the chiropractor does it either. The relief comes from getting your joints back in line where they belong.


Most of us have heard that popping your knuckles leads to arthritis. Medical experts explain this is just a myth. For many people, cracking knuckles, twisting their waste, or stretching their neck produces pain. That’s because there is already a problem that drives them to manipulate their joints in the first place. Arthritis, tendinitis, or bursitis are conditions that cause swelling in soft tissue. These conditions can lead to popping or cracking noises in the joints during regular use. These noises aren’t the same as the popping sound produced during manipulation. It comes from the swollen tissue snapping.

Popping your joints relieves pressure; anyone with arthritis knows about joint pressure and pain. They are often driven to repeatedly pop their joints to get relief throughout their day. This is especially true for those whose work puts even more pressure on their diseased joints.

self chiropractic


Like knuckle popping, research hasn’t shown any evidence that cracking your knuckles causes any real risks. Some people consider it addictive, often feeling driven to do it out of habit more than the need for relief.

When it comes to cracking your neck, the risk might be greater. Occasionally popping your neck gently probably won’t do any harm. But doing it too often, incorrectly, or with too much force could result in your feeling more pain than you did before.

The real risk of self chiropractic care isn’t joint damage. It’s failing to get the professional alignment you need for lasting results. Doing it yourself is like putting a Band-Aid on a deep wound.


Your spine supports your entire body. It keeps you upright, allows you to bend, and serves as the pathway for messages sent and received by your brain and your body. The three main functions of the spine are to provide structural support and balance, protect the spinal cord, and enable flexible motion.

The spine is made up of four regions. They are the cervical, thoracic, lumbar, and sacral. Seven vertebrae form the cervical spine region in your neck. The cervical vertebrae are numbered C1 through C7 in descending order. C1 is the Atlas, a ring-shaped bone that supports the skull. C2 is the Axis, a circular bone with blunt, tooth-like structures that project up into the Atlas. These two vertebrae work together to turn and rotate your head.

Leaning forward for extended periods during activities like working on a computer or texting leads to stress in the neck. Pain might radiate into the shoulders or up into the head. Getting headaches from long hours on the computer might be due to eye strain. It could just as easily be from holding your neck in an unnatural position. If your body adapts to the new posture, it will remodel itself around the incorrect positioning. When a misalignment occurs due to poor posture or from an injury, repeated alignments are the only way to restore the natural positioning of the joint.

The next section of the spine is the thoracic region, which is made up of 12 vertebrae. These vertebrae are larger than those in the cervical region and they gain additional strength from the ribs.

The lumbar region is made up of five vertebrae, which carry the majority of your body’s weight. This is also the lower back region where most back pain occurs.

The next region of the spine is the sacrum, which is situated behind the pelvis and between the hips. Five bones make up the sacral spine, all of which are fused into a single triangular shape. Below the sacrum is the final section of the spine, the coccyx, or tailbone. The sacrum is composed of five bones fused together. The spine is not straight but has four distinct curves when viewed from the side.

The joints in the spine are called “facet joints.” Each vertebra has two facet joints that help you bend, twist, and extend while also preventing excessive movement that can cause damage. Each facet joint is surrounded by connective tissue and produces synovial fluid that acts as lubrication. Cartilage on the surface of the joint helps you move smoothly.

Discs are positioned between the different vertebrae to act as a cushion. They prevent bone from contacting bone and grinding together when you move. Additionally, the tire-like annulus fibrosus encases the gel-like nucleus pulposus to help maintain the stability of the spine and resist compressive stress. Each vertebra also has a top and bottom endplate that helps hold the disc in place.


Most people aren’t familiar with the anatomy of the spine. In addition to the location and function of the facet joints, there are muscles, tendons, ligaments, nerves, and body processes that play a role in the function of the spine.

Chiropractors are specialists trained in all areas of the body’s structure and function. They know the normal positioning and function of every area of your spine from the neck to the tailbone. It might be tempting to self chiropractic when you have a pain in the neck. Thanks to the various forms of technology available to us today, more people are dealing with neck injuries and pain. But trying to fix your neck without the knowledge of how it’s supposed to work can’t get the same results as professional care. There’s also the concern that something unexpected is causing your neck pain. Some of the most common types of injuries and types of neck pain include:

  • Muscle Strains – Strains are injuries to the muscles that allow the head and upper spine to move. You may experience muscle spasms, loss of flexibility, and pain.
  • Neck Sprains – Sprains are injuries to the ligaments that hold bone together. Sprains to the neck often result from falls or sudden twisting motions that cause you to overextend one or more of the cervical joints. Repeated stress can also cause neck sprains. Sprains can cause a range of symptoms from pain that intensifies with movement to sore throats, weakness or tingling in the arm, muscles spasms and pain in the upper shoulder.
  • Whiplash – Whiplash occurs after the head is thrown backward and then forward as in a car accident. Other causes of whiplash include sports injuries and falls. It isn’t a medical condition, but a set of symptoms that can be due to a variety of injuries including strains, herniated discs, and more. The symptoms and source of pain depend on the actual damage.
  • A Herniated Disc – When the nucleus pulposus inside the disc (discussed above) escapes, it’s described as a herniated disc. Sometimes it causes pain and/or nerve-related symptoms such as feeling a burning sensation or the feeling of an electrical shock that goes down one arm. A herniated disc can occur anywhere along the spine including the neck.
  • Fractures– Fractures are breaks in the bone that result from impact, falls, or degenerative changes in the spine. They vary in severity and symptoms. Those that are most severe often include a dislocation. People of all ages get neck fractures.
  • Dislocations – A dislocation is a neck bone that has moved out of its normal position. This results in a loss of spine stability. It can be caused by injuries and degenerative conditions that disrupt the ligaments holding the bone in place. The most severe dislocations are those in which the bone is fully displaced forward. They can also damage the spinal cord. Mild dislocations can go back in place on their own or with the help of a chiropractor. Never self chiropractic with this type of injury as it could end up doing more damage than good.

Some of the most common conditions people seek chiropractic care for include headaches and migraines, facial pain and TMJ, balance problems, and neck disorders. Sometimes the source of pain is not as obvious as it seems. Like any medical doctor, a Doctor of Chiropractic begins treatment by making an accurate diagnosis.

Attempting to relieve your symptoms through self chiropractic results in the underlying condition for your symptoms failing to get treated. This gives your symptoms the opportunity to expand into serious health conditions and can lead to chronic pain.

The most important thing you can do to protect your spine is to take a preventive approach. If you spend hours in front a computer screen each day, keep your monitor at eye level. Take frequent brakes and ensure you maintain correct posture at all times.

Almost everyone texts these days, putting you at risk for “Text Neck.” Try raising the phone while texting and bring the phone to eye level. Keep texting time to a minimum and take frequent breaks.

If you wake up with a wrench in your neck, try a new pillow that’s designed for your sleeping style. Invest in a pillow that’s good quality and made to keep your spine and neck in natural alignment.

Instead of self chiropractic, do some strengthening exercises for your neck. A strong neck is more resistant to injury and it helps keep any pain away. Being aware of the risks will help you take a pro-active approach to keeping your spine and neck their healthiest. Prevention is always the best approach.

How to Improve Your Reaction Time.

Sports visions training has shown to decrease incidence of concussion in some student athletes.

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Do you want to improve your reaction time?Have you ever wanted to learn more about our Sports Vision and Visuomotor Training? See our staff explain some of the different features our Dynavision D2 light board and our programs have to offer. Sports Vision training can help you perform better in sport and improve a variety of skills. Book with one of our Sports Vision and Dyanvision trainers now and get the most out your off season training.

HIP 14-Day Water Challenge

Here is your goal for the next two weeks, HIP family: drink 4 litres of water a day!

Join us on our 14-Day water challenge! The challenge is to drink 4 litres of water a day for 14 consecutive days. We encourage you to share your progress with us; we will be sharing our progress too. Tag us and use the hashtag #HIPwaterchallenge. Stay tuned for fun and helpful information on our social media pages! Those who join the challenge and show that they completed it through some progress posts will be entered into a draw for an awesome prize! Details to come!

Why should you participate with us?

You may be wondering, “why should I participate in this challenge”, and we are here with the answers. Here are just a few of the endless benefits that we found:

1. Drinking Water Helps Maintain the Balance of Body Fluids.

2. Water Can Help Control Calories.

3. Water Helps Energize Muscles.

4. Water Helps Keep Skin Looking Good.

5. Water Helps Your Kidneys.

6. Water Helps Maintain Normal Bowel Function.

Need some tips?

-If you’re feeling hungry and you’ve eaten recently, drink a cold glass of water, and wait a minute or two. You could just be dehydrated.

-Make it a morning ritual. Start your day by drinking one or two glasses of water. Start early, feel better, set the trend for the day.

-Drink through a straw and you’ll take bigger gulps and drink much more.

-Carry a small refillable water bottle at all times and drink while you wait…standing in line, sitting in traffic or even waiting for the elevator.



Running Injuries and Training

Running is a common physical activity for both recreational and competitive athletes, as it is easy to access, with little need for equipment, and serves as a great form of exercise. Unfortunately, running is often associated with a higher yearly rate of injury. While you’re more likely to encounter overuse injuries if your training volume is higher, there are also some individualized risk factors that may predispose you to higher chances of being injured. Everything from how much rest and recovery you get after your runs, to your running mechanics and gait pattern, can dictate injury likelihood. Thankfully, most running injuries can be managed conservatively, and be treated with regular exercise.

Achilles and hamstring injuries are primarily treated with eccentric exercise, while IT Band Syndrome and patellafemoral pain (pain behind the kneecap) can improve with regular strengthening of leg and core muscles. Here is a short list of exercises which can be used to help strengthen the leg muscles, and work to treat the most common running related injuries:

Calf Raise/Lower

image Source: POPSUGAR Studios

Stand on a flat surface with legs hip width apart and correct posture. Slowly raise and lower heels with control. For a deeper stretch, put the balls of your feet on a ledge and hang your heel off the ledge. Do the same exercise going as low as you can while remaining comfortable.

Single Leg Squat

Stand on one leg on a flat surface, keeping correct posture and your arms straight in front of you. With your other leg extended in front of you, slowly lower into a squat as deep as is comfortable for you, and then return to the starting position. Repeat on the other leg. A chair or bench under your bottom is optional for stability.


Stand on a flat surface with legs hip width apart and maintain correct posture. Take a large step either forward or backwards and bend knees so that the back leg is at a 90 degree angle and the knee remains slightly lifted off the floor. The front knee should stay right on top of the front foot and keep your hand on your hips. Weights are optional for strength training.

Nordic Curl

Sit on your knees on a comfortable surface such as a yoga mat with a straight back and arms by your side. You will want to tuck your heels under something that will keep them on the ground or you can have a partner hold them down. Slowly lower your body down to the ground keeping your body straight like a board from your knees to the top of your head. Go as low as you can without falling to the ground and lift back up to the starting position. You can keep your hands in front of you to catch yourself if you go too far.


Spencer McPhedran, Practicum Student
Jun 25 File…
Arnold MJ, Moody AL. Common Running Injuries: Evaluation and Management. Am Fam Physician. 2018;97(8):510-516.

How to treat ankle pain: Episode 4

Ankle pain treatment

In our fourth follow up video, see the continued treatment plan for chronic pain in an ankle. Our chiropractor continues with the treatment plan, adjusting for a change in the treatment plan due to our COVID-19 closure. If you are experiencing ankle or foot pain, book in with one of our Chiropractors or Physiotherapists now.

How to treat ankle pain: Episode 3

treatment planning

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In this video see how our chiropractors develop a treatment plan to ensure our clients achieve success. Every client at HIP is provided a written treatment plan at their first visit so they can fully understand the recovery process. If you are looking for different in treatment, we can help. We aren’t just an injury clinic, we’re a human performance clinic! If you are experiencing ankle or foot pain, book in with one of our Chiropractors or Physiotherapists now.

How to treat ankle pain. What to expect at HIP: Episode 1

How to treat ankle injuries?

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Unsure how to treat ankle pain, then this is the video for you. We wanted to share what treatment looks like at HIP. Therefore, our very own psychologist Nicolas Allen is sharing his experience of treatment for his ankle. This is the first in a series of videos and blogs we’ll be posting regularly. So be sure to check back to see more of Nic’s progress and learn more about how HIP treats injuries and pain. Lateral ankle sprains are the most common musculoskeletal injuries in physically active populations(1). If you are experiencing ankle or foot pain, book in with one of our Chiropractors or Physiotherapists now.