health – Centre chiropratique Dr Lepage chiropraticien

Stay in Motion: Strength Training and Aerobic Exercise Are Excellent Anti-Aging Allies.

December 11, 2025December 12, 2025Dr P. Lepage, chiropraticien

January 2026 blog.

At Centre chiropratique Dr Lepage chiropraticien, our new slogan is simple but meaningful: “Stay in motion.” It reflects what we see every day in the clinic and what science has confirmed for a long time: movement is one of the best strategies for maintaining your independence and slowing the effects of aging.

Our bodies are designed to move. Unfortunately, our lifestyle often keeps us sitting and motionless for long periods. Over time, this lack of movement can lead to stiffness, joint pain, poor posture, and reduced ranges of motion. Chiropractic adjustments improve joint mobility, but your daily habits help your body retain these benefits between visits.

Strength Training: An Anti-Aging Tool

Recent studies confirm that the loss of muscle mass (sarcopenia) begins as early as age 30, accelerates after age 50, but can be effectively countered through resistance exercises (strength training). Strengthening your muscles the right way increases bone density and metabolism, improves posture, maintains good mobility, and helps preserve balance. Just two to three sessions per week are enough to produce significant benefits.

Just two to three sessions of resistance exercises per week are enough to produce significant benefits.

The Importance of Aerobic Physical Activity

Being active for at least 150 minutes per week can help reduce the risk of premature death, heart disease, stroke, high blood pressure, certain types of cancer, type 2 diabetes, osteoporosis, overweight, and obesity! Physical activity also, of course, improves fitness, strength, and mental health (mood and self-esteem).

Adults should perform at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, in sessions of 10 minutes or more. Moreover, the benefits of physical activity continue to increase even beyond the recommended 150 minutes per week.

Regular chiropractic adjustments, strength training 2–3 times per week, and following Canadian recommendations for aerobic physical activity will truly help you stay in motion at every stage of life.

Consistency is the key. We’re here to support you. Stay in motion. Stay strong. Stay young.

Patellofemoral Pain Syndrome.

June 9, 2025July 10, 2025Dr P. Lepage, chiropraticien

A Chiropractor’s Guide. June 2025 blog.

If you’re a runner or an active individual experiencing nagging pain at the front of your knee, you may be dealing with what’s commonly known as “Runner’s Knee.” Medically referred to as Patellofemoral Pain Syndrome (PFPS), this condition is a common overuse injury that can significantly limit your mobility and performance.

At our chiropractic clinic, we see many patients suffering from PFPS, and the good news is—it’s treatable, and often preventable.

What Is Runner’s Knee?

Runner’s Knee isn’t limited to runners—it’s a blanket term for pain around the kneecap (patella), particularly where it meets the lower end of the thighbone (femur). This pain typically worsens during activities that stress the knee, such as:

Running or jogging (especially downhill)
Squatting or kneeling
Climbing stairs
Sitting for extended periods with knees bent

What Causes Runner’s Knee?

Runner’s Knee is often the result of repetitive stress on the knee joint. But the root causes can vary:

Poor biomechanics: Misalignment of the patella, overpronation of the feet, or uneven leg length can all contribute to abnormal tracking of the kneecap.
Muscle imbalances: Weakness in the quadriceps, hips, or glutes may place extra strain on the knee joint.
Tight muscles: Hamstrings, calves, or iliotibial (IT) bands that are too tight can pull the kneecap out of alignment.
Overuse: A sudden increase in activity intensity or mileage can overwhelm the knee’s ability to recover.

How Chiropractic Care Helps

Chiropractic care focuses on restoring proper alignment, mobility, and function throughout the musculoskeletal system. For patients with Runner’s Knee, this can include:

1. Joint Adjustments

Precise adjustments to the spine, hips, knees, and feet can correct joint dysfonctions that contribute to abnormal movement patterns and stress on the knee.

2. Soft Tissue Therapy

Manual therapy, including myofascial release or ultrasound therapy can help relieve tight muscles and fascia around the knee, thigh, and hip.

3. Custom Orthotics

A collapse of the arch of the foot or overpronation can cause improper movement of the kneecap. We can refer you to a podiatrist or an orthotist who can, if needed, provide orthotics to support the arch and correct your gait.

4. Rehabilitative Exercises

Strengthening and stretching key muscle groups—especially the quads, glutes, and hip abductors—can help restore balance and support proper knee function.

5. Lifestyle and Training Modifications

We’ll also work with you to modify your running technique, footwear, and training schedule to reduce stress on the knees.

Prevention Tips for Runner’s Knee

Even if you’re not currently experiencing pain, here are some tips to keep your knees healthy:

Warm up before workouts and cool down afterward.
Gradually increase your mileage or intensity—don’t do too much too soon.
Include strength training and flexibility exercises in your routine.
Listen to your body. If you feel pain, don’t push through it.

Don’t Let Knee Pain Sideline You

Runner’s Knee can be frustrating—but with the right care, it doesn’t have to be a long-term setback. If you’re struggling with knee pain, our chiropractic team is here to help you recover and get back to doing what you love.

Book an appointment today, and let’s take the first step toward pain-free movement!

The Importance of Core Muscles for a Healthy Spine.

February 18, 2025April 28, 2025Dr P. Lepage, chiropraticien

March 2025 blog. Image: Physitrack.

As chiropractors, we understand the crucial role that your spine plays in overall health. A well-aligned spine allows for proper mobility, flexibility, and balance. However, maintaining a healthy spine isn’t just about regular chiropractic adjustments. One of the most significant factors in ensuring a healthy spine is the strength and function of your core muscles.

What Are Core Muscles?

Your core muscles are not just the “six-pack” abs you often see on fitness magazines. The core refers to a group of muscles that work together to stabilize and support your spine, pelvis, and shoulders. These muscles include:

Abdominals: The muscles at the front of your body that help support your spine.
Obliques: The muscles on the sides of your torso that enable rotational movements and provide stability.
Lower back muscles: These muscles are critical for supporting your spine, particularly during lifting or bending activities.
Pelvic floor muscles: These muscles support your organs and help in maintaining pelvic stability.

Together, these muscles create a sturdy foundation that supports your spine and helps maintain proper posture, movement, and flexibility.

Why Core Strength Matters?

1. Supports Spinal Health

A strong core plays a vital role in the health and alignment of your spine. The core muscles act like a natural brace that helps support your back, reduce pressure on your spinal discs, and prevent undue strain on the spine. Without adequate core strength, other structures like the ligaments and muscles surrounding the spine are forced to compensate, leading to poor posture and an increased risk of injury.

2. Prevents Back Pain

Chronic lower back pain is one of the most common reasons people seek chiropractic care. Weak core muscles can contribute significantly to this pain. When your core muscles are weak, other parts of your body—like the lower back—have to work harder to stabilize and support your movements. This can lead to muscle imbalances, excessive strain on certain areas, and, eventually, pain and discomfort.

3. Improves Posture

Your core is the foundation of good posture. A strong core keeps you upright and ensures your body moves in proper alignment. Poor posture, such as slouching or leaning forward, can strain your spine and cause long-term damage. Strengthening your core helps you maintain an optimal alignment, reducing the likelihood of misalignments or discomfort.

4. Enhances Mobility and Flexibility

Core strength is essential for overall mobility. Whether you’re reaching, bending, or twisting, a strong core allows for better range of motion and improved functional movement. Without proper core support, movements become inefficient and may increase the risk of injury during physical activity.

5. Aids in Balance and Stability

The core plays a significant role in balance and stability, both when you’re stationary and when you’re in motion. Whether you’re walking, exercising, or participating in sports, a strong core helps you stay balanced and stable. It allows for more controlled, efficient movement and helps reduce the likelihood of falls or accidents.

The Role of Chiropractic Care in Core Health

Chiropractors not only focus on spinal adjustments but also educate patients on the importance of strengthening their core. Regular chiropractic visits can help identify any misalignments that might be contributing to weakness or imbalance in your core muscles. Chiropractors often recommend specific stretches or exercises tailored to your needs to help build strength, prevent injury, and support long-term spinal health.

Incorporating chiropractic care with core-strengthening exercises creates a balanced, holistic approach to your spine’s health. With proper alignment and a strong core, you can reduce your risk of injury, alleviate back pain, and enhance your overall quality of life.

Conclusion

Your core muscles are integral to maintaining a healthy spine and preventing pain or discomfort. By strengthening these muscles, you can improve your posture, enhance mobility, and support overall spinal health. Regular chiropractic adjustments combined with core-focused exercises can help you maintain an active and healthy lifestyle, free from back pain and misalignments. Ask your chiropractor about the best core strengthening exercises adapted to your specific condition.

If you’re experiencing discomfort or want to learn more about how chiropractic care can complement your core strengthening routine, reach out to us today. We’re here to help you feel your best!