Dr. Karen Quinn
1026 Bellevue Ave SE T2G 4L1 Calgary, AB, Canada

This is the workshop I mentioned in my newsletter... Self care is a tricky term these days. It can mean a range of things, is not exclusive to women and really comes down to your ability to care for yourself like you would a loved one. Vera has a way of creating clarity through introspective exercises and points to ponder. In my mind there is no greater investment than that in yourself. Join us!

Bell Let’s Talk day is such an incredible initiative for raising awareness and understanding. Mental Health struggles can be a beast and there is not a ‘one size fits all’ solution. Be an ear, a shoulder, a resource, and more importantly if you are struggling know you are never alone. #BellLetsTalk

Day 5 of liver detox to boost my body efficiency and health (guided by the wonderful Dr. Arnel @integranaturopathics). I’m getting fancy over here with blended ice and freshly squeezed lime juice in my @sodastream water. Tomorrow I might even get wild and add some mint! Feeling good but have mad cravings for a delicious plate of pasta, a glass of wine...travel, live music, seeing faces, dancing, the gym, the pool, spin classes, social gatherings, live sports...ok so all but... two of those have nothing to do with this detox but I’m still swimming in nostalgia and hanging onto hope that we can one day experience those moments again. Reminding myself to remember this feeling so when we can be together again the appreciation and gratitude isn’t lost in the moment. #yycchiro #behealthynow #healthylifestyle #holistic #gratitude #mindbody #healthfromtheinsideout #mojitowannabe

Dr. Jason is the man! I was lucky enough to work with him and his wife Cindy in Halifax for two years. He walks his talk and is forever researching and sharing strategies to live a healthier life. If you are looking for a way to kickstart healthier habits, check this out!

First blog in AWHILE! Some perspective & reflection for ya! Stay healthy and kind my friends!

TEMPORALIS Place your fingers on your temples, clench your teeth and you will feel this muscle contract. Spanning between the upper skull (parietal bones) and the jaw, this muscle closes the mouth and pulls the jaw back, thus can be aggravated by chronic clenching, grinding of the teeth or nail biting. ... This is a common contributor to tension headaches, often with sore temples and a sensation of a tight band around the head. Considering the action of this muscle, it is no surprise that heightened stress/ anxiety leading to jaw tension can contribute to inflammation of the temporalis. Forward head posture, often seen with computer work can also change the position of the jaw and add tension to the temporalis. Gentle temporal massage, jaw/ neck alignment and stress reduction techniques can all be beneficial to support this muscle and increase ease in this area. Feeling tension in the jaw and into the temples? Try this: rest your tongue on the roof of your mouth behind your front teeth. Relax the jaw to gently allow the mouth to open and the teeth to separate. Added bonus: gently apply circular massage in both directions to your temples. 2020 drkarenquinn

Sciatic Nerve This is nerve is large! Technically, a collection of branches from L4-S3, at its thickest region it can measure around 2 cm in diameter (roughly the thickness of your thumb)! It communicates sensation from the lower limb back to the spinal cord and brain, and delivers motor information to the lower limb. ... Compression, restriction, traction or irritation/ inflammation anywhere along the length of this nerve or it’s branches can create a range of symptoms, and where the symptoms occur along the nerve doesn’t always match the point of the problem. There are some variants to how this nerve travels and splits, particularly as it relates to the piriformis muscle, as it sometimes can pierce directly through the muscle. This muscle often gets blamed for sciatic pain, and although it can definitely contribute, it is not always the only area of concern and there can often be a spinal component. Factors that increase the risk of sciatic nerve irritation include: Heavy lifting, prolonged sitting & being overweight To maintain the health of this important nerve, it is recommended that you exercises regularly, avoid sitting for prolonged periods and ensure proper seated posture when you do, and aim for optimal biomechanics both in how you move, lift etc and through specific Chiropractic care. 2020 drkarenquinn #yyc #calgarychiropractor #yycchiro #drkq #sciatic #nerve #backpain #legpain #discherniation #prevention #nerveflossing #getmoving #biomechnics #anatomy #physiology #holistic #morethanthesumofourparts

Follow along in my stories here or on Instagram daily in October & get moving! #movementchallenge

This app is a great way to track activity, gain new ideas for movement!

SACRUM Also known as the ‘tailbone’ (the coccyx, a separate set of bones at the tip of the sacrum is sometimes referred to as the tailbone also), the S of the SI joint...the ‘Sacrum’ literally translates to ‘sacred’ in Latin. Originating as 5 separate bones, it then fuses into one between the ages of 18 and 30. The sacrum plays a big role in pelvic stability, and thus if misaligned can create a cascade of imbalance from the pelvis, lumbar spine and lower extremities. It al...so has ligamentous attachments to the uterus in women. Common positions that can have negative influence on the sacrum is sitting on your wallet, crossing one leg repetitively over the other, leaning to one hip when seated or sitting for long periods (particularly if the pelvis is rounded under). Carrying a child on the same hip or even walking a dog with a leash around the waist (typically a dog that requires repeated leash tugs) can also create imbalance in the sacral region. Nerves exiting the sacral region have motor and sensory function in the glutes, legs, pelvic floor, anus, bladder, reproductive organs and prostate (in men). My favourite home remedy for this structure is a gentle traction that can be done at home. Place a yoga bolster or a rolled up towel horizontally on the floor. Gently lower yourself down with the bolster/roll landing at your hip crease or at the upper portion of your thigh. support your head in your hands or turn cheek to one side and completely relax your legs and glutes. The weight of your legs should create a gentle traction through your sacrum. * * this should not produce pain. If it does, do not perform and consult your Chiropractor, Physio, RMT or trainer for customized suggestions of what may be a better posture for you.

Did you know that the length of your shadow has a relationship to how much vitamin D you are able to make? If your shadow is shorter than your height, the sun is high enough to allow UVB rays reach your skin. On the flip-side, if your shadow is longer than you are tall, the UVB rays won’t reach you to allow for adequate Vit D production. Quick fact: Vitamin D is produced in the skin following direct UVB ray exposure. The optimal time for UVB exposure is midday, however this ...can also vary depending on the season, latitude and even air quality. On top of this, the ability to produce Vit D can vary with skin colour and age. Darker skin requires more time in the sun and advanced age reduces the ability to produce vit D. If you are at a higher latitude (as I am) and entering the fall/ winter seasons, the combination of the suns position and the fact that we have less skin exposed reduces our vitamin D production drastically. The Naturopathic Doctors @integranaturopathics are able to test Vitamin D levels to assess if you merely need to maintain your levels or if you’re in a deficient state. Why it matters Vitamin D has many important roles in the body including: - calcium absorption in the gut - assists with bone mineralization, growth and remodeling - helps keep calcium/ phosphate balance thus enhancing muscular contraction - reduces inflammation - associated with reduced depression (do you find yourself more blue in the darker months?) - assists in cell growth, neuromuscular function and glucose metabolism - assists with immune function (ever wonder why fall/winter seems to be more a season of illness than spring/ summer?) - cognitive function ...and much more! Nature needs no help, just no interference - B.J. Palmer

Sleep is necessary for our body to recover and heal. Just as the seasons shift between activity and dormancy, so must we. Aside from the growing body of knowledge around sleep (and health in general), all we need to do is pay attention to how we feel when we are fully rested versus when we are fatigued after a restless night, or sleeping too late with too few hours. The more run-down we become, the more prone we are to be ill. On the flip side, when we ARE fighting something ...we tend to notice the extra zap to our energy reserve because healing requires a LOT of energy. This article shares fresh information that further links the relevance of sleep to our immune system. Keeping your tank full is a must! *Sidenote: CSF (cerebrospinal fluid) is the nourishing fluid our brain and spinal cord float within. In addition to what is mentioned in this article, adequate movement/ alignment of the cranial and sacral system allows for optimal "pumping" of this fluid, which can be assessed and addressed with Chiropractic care.* Stay healthy, friends!

The foot. A complex combination of 26 bones and 33 joints as well as numerous muscles and connective tissues. As with any moving part in the body, a combination of stability and mobility are required for optimal efficiency (and injury prevention), and the arches in the foot play a role in both! The arches act as both a shock absorber (both with impact and in static positions, supporting the weight of the body) and provide a way to store mechanical energy which allows propuls...ion. Of course the arches do not work alone - toe (specifically big toe) and ankle mobility are key, as is the strength and resiliency of the foot and lower leg muscles and soft tissues. (Technically, any biomechanical or myofascial dysfunction up the chain of the body can alter the behavior of the foot). Arches may change through our life for various reasons, and are best visualized in our footprint. Architecturally, arches are often used due to their ability to ‘carry a much greater load than a horizontal beam can support. This carrying capacity stems from the fact that pressure downward on an arch has the effect of forcing the pieces together instead of apart.’* There is a lot we can do to be kind to our feet and arches. Hands-on mobilization of the foot, ankle and toes can be helpful to ensure the joints are all getting adequate motion, walking on different types of surfaces to stimulate the brain and allow variety of movement in the foot and ankle, rolling through the bottoms of the feet can introduce some mobility and encourage blood flow and movement through tighter tissues, ‘short foot’ exercises to strengthen the intrinsic foot muscles, etc. Whether you are moving or standing still, your feet (and arches) are supporting you. * https://www.britannica.com/technology/arch-architecture 2020 drkarenquinn

Needing a fall reset? Or want to get a head start on 2021 intentions? This brilliant woman is sharing some of her wisdom and passion...spaces limited!

There is always more to learn. It’s easy to get stuck in the way things have ‘always been done’. What we hear repetitively or by the loudest voices sometimes inadvertently becomes our subconscious truths. Staying inquisitive and curious, asking questions and being open to new ideas or different perspectives is, in my opinion, where we grow and expand. Asking ‘why’ is where all scientists (and every toddler for that matter) have begun their journey. #staycurious

Neural Patterning. What we repeat we reinforce, whether that’s movement patterns, thoughts or habits, whether it’s moving us in a direction of health, growth and repair or one of dis-ease, decline and dysfunction. What we think, what we do and how we move matters.

Feeling grateful... ...for this space ...for my cheerleaders... ...for my practice members past, present & future, the true of my practice ...for the skill & knowledge allowing me to help people thrive ...for staff & colleagues, past present and future who remind me we are in this together and hold who space for me to grow into a better human and practitioner ...for the hard years past, present & future that remind me of what I’m capable of ...for saying ‘no’ to what I didn’t want so I could say ‘yes’ to what I do What are you grateful for?

Great tips from respected colleagues! Health occurs from the inside out!

SPHENOID This is probably one of the lesser known bones in the body, yet holds tremendous significance. Place your fingers on your temples...that is your sphenoid bone! I describe the sphenoid as the ‘keystone’ to the skull, sitting midline and forming part of the eye socket, this bone articulates with 8 different cranial bones.... This bone has a ‘saddle’ on the top middle portion that holds the pituitary gland, and has grooves for the optic nerves. It also has a pair of sinuses that sit behind the eyes- one of four of the paired paranasal sinuses. The sphenoid sinuses appear at the age of 3 and help to lighten the weight of the head, affects speech resonance and produces mucus to increase moisture within the nose. This mucus is important for the first layer of immune defense by helping to trap pollutants, microorganisms, dust and dirt. I’ll often check this cranial bone on people who have headaches or jaw issues due to the position, it’s relationship to the surrounding structures, nerves and blood vessels and the many attachments it has to muscles related to the jaw.

The KNEE This complex joint relies on many components to maintain stability. With ligaments preventing both forward and backward slippage of the femur (thigh bone) on top of the tibia (shin bone)...specifically the PCL hiding behind the patella in yellow and the ACL in purple, it also has ligaments on each side preventing side to side slip (in green...LCL and MCL). In addition to these there is also shock-absorbing cartilage between the two bones called the meniscus. ... A balance of muscles and tendons also help to aid in movement and control of the joint. The patella, otherwise known as the knee cap, is embedded in a tendon extending from the quads to the tibia. It is important for knee extension (straightening) by increasing leverage of the quad tendon by increasing the angle it can exert force. The health of the knee relies on many factors. Proper biomechanics not only AT the knee but at the hip, ankle, foot and even the spine is crucial for knee longevity. Nutritional factors ensuring healthy tissues and joint lubrication is key. And balance of the supporting muscular structures. I most often see overactive quads in my practice resulting from (or facilitating) weak gluteals from repetitive sitting. The smallest of misalignments of the knee can also create significant symptoms of pain or dysfunction. Remember, nothing works (or breaks down) in isolation. A knee ‘event’ is a full body event. 2020 drkarenquinn #yyc #yycchiro #calgary #chiropractor #knee #rehab #running #cycling #pain #fitness #performance #holistic #osteoarthritis #legday #anatomy #physiology #a&p #genu #movementmatters #biomechanics

Guac & roll #yyc #idontgiveaguac #riverscoot #bumpfest #calgary #yycstaycay #thegoodkindafat #summertime #getoutside #limescooter #ididntdie #artistsrule #sunshine

New month, new hours(ish)! I’ve increased my availability through the week and will be adding 1 Saturday/ month beginning in September! Be sure to add yourself to the waitlist if a desired day or time is full so that if anyone cancels you get first dibs! I’m so grateful for every face (err...pair of eyes) I get to see each week!... ...and Thursday should read 10-1 3-6

Dermatomes The skin can be mapped throughout the body to show the related sensory nerve that supplies a particular zone. If an irritation to a particular nerve occurs, pain or even a rash may occur in the associated region. When symptom patterns stay within the borders or a region it can point towards a nerve pathology (as opposed to vascular for example). Sometimes viruses - such as that which causes shingles - will remain dormant in nerve ganglia and if expressed, will... exhibit symptoms in the corresponding dermatome. The nerve itself travels from the region of the body to the spine, with the sensory nerve merging to the back of the spinal cord (motor nerves, required for ‘action’ not ‘feeling’ exit the front and thus the combined sensory and motor branches merge to form one spinal nerve). This is yet another reason why spinal health is so fundamental to nerve health. If there is dysfunction at particular spinal levels it is more likely you will see symptoms related to the nerves of the same level. This is also why foot pain or knee pain may in fact be a spinal issue and not a localized problem. 2020 drkarenquinn

The irony of seeing this art installation this week is not lost on me. I think we all have the capacity to have our head in the sand from time to time. May we all seek truth, clarity, and live aligned to our highest values. May we stay kind, have faith and keep moving forward. May we remain grounded, be open to life’s lessons and trust our inner ‘knowing’ along the way.

The mountains give my soul such a boost. Not sure if it’s the fresh air, enormous trees, majestic views, or seeing the community embracing activity and health like no other. It is our responsibility to make choices that will enhance our wellbeing. We can’t give from an empty cup. In a 2019 study by the University of Exeter (published in Scientific Reports and funded by NIHR), found that people who spend at least 120 minutes in nature a week are significantly more likely to report good health and higher psychological wellbeing than those who don't visit nature at all during an average week. I am committed to my own mental & physical health and challenge you to do the same. Find/ make/ seek the opportunities and prioritize what matters.

Shocking. Health comes from the inside out. Dorland Medical Dictionary defines health as ‘complete physical, social and mental wellbeing and not merely the absence of disease or infirmity’. ... The entire purpose of every branch of science is to help us try to understand the miracles and complexities of nature. Natural processes are way more powerful than they have been given credit but not if we aren’t supporting them with healthy behaviors and not if we interfere with them. Chiropractors, Naturopaths, TCM Doctors and other natural health practitioners have been saying this throughout their existence. #basicphysiology #basicimmunology #promotehealth #yourbodyispowerful #censored #paradigmshiftneeded

Susi Hately of Functional Synergy offers some amazing videos of how to incorporate movement into your day whether you have been sedentary for some time, have limited mobility, recovering from an injury or are just looking to revisit the foundation of mobility. I highly recommend checking out her page!

BONE MARROW Did you know our bones have an integral relationship with our immune system? Within the center of most bones is bone marrow and many blood vessels. This extensive blood flow is a large reason why bones heal so quickly in comparison to other body tissues. There are two types of marrow, yellow (mainly fat, found in the center of long bones) & red marrow found in the ends of long bones, skull, ribs, vertebrae, pelvis. ... Red marrow produces blood cells, including red blood cells (oxygen and CO2 carrying cells), platelets (sticky blood cells for clotting), and most white blood cells. There are a number of different types of white blood cells that play different roles in fighting infections or responding to allergens. Using the extensive lymphatic and blood vessel system, the cells produced can enter into circulation to protect us by creating antibodies (specific protein markers to identify and fight infection), directly engulfing pathogens, or attacking cells that have already been infected by a virus. All of the parts of our body work together to keep it running. Our bones play a far more important role than merely providing structure or attachment for muscles. Eating high quality foods, ensuring adequate minerals, Vitamin D (needed to absorb calcium), weight bearing exercise and adequate rest...the seemingly simple recipe for health, has far reaching impact. 2020 drkarenquinn

Keep it simple