Doctor Karissa Wall

Doctor Karissa Wall Chiropractor
Health Advocate
Recreational Runner
Trying to make a difference one person at a time

There are research-based guidelines for exercise during pregnancy. Gone are the times when we recommended total rest. We...
12/08/2025

There are research-based guidelines for exercise during pregnancy. Gone are the times when we recommended total rest. We now know there are health benefits to getting 150 minutes per week of moderate intensity physical activity during pregnancy.

The key part is to make sure you discuss with the medical professional overseeing your pregnancy care to ensure you don't have any medical conditions that would make it unsafe (contraindications).

Though getting this much activity may seem daunting, it can be split up so you aren't exhausting yourself.

You can find the guidelines at:
https://csepguidelines.ca/guidelines/pregnancy/

We have two spots remaining in our upcoming postpartum fitness class series!Starting Wednesday October 29th 9:30-10:30am...
10/16/2025

We have two spots remaining in our upcoming postpartum fitness class series!

Starting Wednesday October 29th 9:30-10:30am for 6 weeks.

Cost is $35/class and can be covered by a health benefits if you have chiropractic coverage.

Reach out to me here or to muskokawellnessco@gmail.com for more info!

There are so many reasons to see a chiropractor during pregnancy. Your body is changing quickly and that often comes wit...
09/30/2025

There are so many reasons to see a chiropractor during pregnancy. Your body is changing quickly and that often comes with some pain, however we can often manage that safely during pregnancy so you aren't so uncomfortable.

A few of the common issues I help manage during pregnancy are:

- lower back pain
- leg pain (sciatica)
- pelvic pain (hips, tail bone, groin pain)
- wrist pain/carpal tunnel syndrome
- foot pain/plantar fasciitis
- rib pain
- headaches
- mobility changes

I also try to set you up with some exercises to prep for the postpartum period where you're suddenly carrying a little 10 lb bundle around for hours every day.

Did you know that your bones get strong and stay strong by loading them? And you place loads on your bones by using your...
09/18/2025

Did you know that your bones get strong and stay strong by loading them? And you place loads on your bones by using your muscles. Your muscles attach to your bones and pull on them, which stimulates your bones to grow strong/stay strong.

That's one of the reasons strength training is so important, especially as we age. Regular strength training reduces the risk of osteoporosis and bone fractures with aging!

Who are postpartum fitness classes for?- Anyone that's given birth, at any time (you don't need to be newly postpartum)-...
08/14/2025

Who are postpartum fitness classes for?

- Anyone that's given birth, at any time (you don't need to be newly postpartum)

- For any fitness level - the classes are small groups so that I can modify the exercise based on your capabilities

- Can be helpful if you're having difficulty recruiting your glutes, hip/pelvic/low back pain, upper back tension, core weakness, difficulty controlling your pelvic floor, or want to get back to impact exercise

I do 4 classes (1 per week) for 4 weeks, and will offer a more advanced second series if there's interest.

If you prefer not to have a class environment, I also offer one-on-one sessions.

You can message me here, or contact me at The Muskoka Wellness Co. for more details!

Exercising in a heat wave can be intimidating and sometimes dangerous if it's not done carefully, but it can definitely ...
08/07/2025

Exercising in a heat wave can be intimidating and sometimes dangerous if it's not done carefully, but it can definitely still be done safely.

Wearing a hat can help with Sun protection - I recommend a light weight athletic ball cap.

Don't worry too much about pushing the pace, or if you have to stop early. Exercising in the heat adds another level of difficulty and your health comes first.

Hydrate before, during and after. I typically recommend having one electrolyte drink during and/or after exercising in hot weather. My go-to is nuun which I'll sometimes add a splash of lemonade to for some added carbohydrate and flavour.

Sun protection means sunscreen, a hat, and if you're sun sensitive you may also want clothing with UV protection, even if you're going to be primarily in the shade.

Plan your activity for shaded areas whenever possible.

Whenever possible plan your activity for cooler times of day, such as the morning or evening.

Be kind to yourself, and have fun!

It's actually very common for people to have headaches from jaw dysfunction. And jaw dysfunction is often overlooked whe...
06/17/2025

It's actually very common for people to have headaches from jaw dysfunction. And jaw dysfunction is often overlooked when looking for headache causes.

You might think your dentist would see it on your x-rays, however most jaw issues don't necessarily show up on x-rays.

So what do we do about it?

Muscle release.
Targeted jaw exercises.
Lifestyle modifications.
Acupuncture.
Laser therapy.

Chronic headaches aren't normal. You shouldn't have to just suffer through it.

Your body needs fuel to exercise, even if you're exercising to lose weight. As I've increased my running distances again...
06/12/2025

Your body needs fuel to exercise, even if you're exercising to lose weight. As I've increased my running distances again this year I've had to play around with how much food I need to sustain myself before, during and after exercise. Here are a few signs you might not be eating enough for your physical activity.

- Repetitive injuries
- Low energy
- Changes to your menstrual cycle while training
- Craving sugar
- Poor recovery
- Brain fog
- Poor sleep

I'm not sponsored by Krono but I was recently introduced to these gels by .nd and I've been finding them very beneficial for my long runs. I also just love maple syrup so these are very sweet but they're a good boost.


Many times I will see a pregnant person throughout their pregnancy to help with aches and pains, labour prep, and to hel...
06/06/2025

Many times I will see a pregnant person throughout their pregnancy to help with aches and pains, labour prep, and to help stay active and comfortable throughout pregnancy, but there are a few very common issues I tend to see.

Upper back pain is common as our body changes and we can get tension in the lower ribs as they expand to accommodate baby.

As we carry more load and with hormonal changes, headaches and neck pain/tension are common.

Pelvic pain can happen as our round ligaments (from the uterus to the pelvis) stretch. Hips become tight as they take on more load, and we can get lower back pain and sciatica as the pelvis changes. Groin pain can also happen, and p***c symphysis pain as the pelvis expands.

Not everyone will experience these symptoms, but just know that there are things we can do to make pregnancy more comfortable whether it's adjustments, muscle release, exercises, kinesiology taping, or giving you some peace of mind.

For those of you who haven't heard, the Bay and Beyond project continues this summer. That means starting next week Bay ...
06/06/2025

For those of you who haven't heard, the Bay and Beyond project continues this summer. That means starting next week Bay Street will be closed between Sarah and Greavette. You can still access the clinic from James Street like last summer but please plan for a few extra minutes of travel in case of slow downs.

Why am I always giving you exercises or homework to work on at home?1. To empower you - there are things you can do to h...
05/29/2025

Why am I always giving you exercises or homework to work on at home?

1. To empower you - there are things you can do to help yourself outside of coming to appointments. I don't want you to have to rely completely on me for relief.

2. The research supports it - people tend to have better results when we add exercise to the plan of care.

3. To address weaknesses, muscle imbalances, etc. for (hopefully) a more long-term resolution instead of just symptom management.

4. For bone health - strengthening exercises help us build and maintain healthy bones 💪

I made many mistakes when training for a marathon that ultimately set me back in my running pursuits for a long time. At...
05/27/2025

I made many mistakes when training for a marathon that ultimately set me back in my running pursuits for a long time. At that time I was in my internship and doing my acupuncture certification. I was so dedicated to the training plan that I was running hungry, running exhausted, and running through pain. Ultimately that lead to an injury, and although I completed the marathon, it was painful and wasn't the experience I'd hoped for.

Since then I've learned quite a bit about training and I've changed the way I approach it.

1. Cross training is key. I now do 2 strengthening days per week, incorporating running-specific exercise (such as single-leg strengthening). I also do one day of non-running cardio. Typically it's indoor cycling for me, but sometimes it's a hike or a swim.

2. I ignored what my body and brain were telling me. I now take a rest day if my energy levels just aren't there, or if I'm feeling high stress. I monitor my heart rate and if it spikes too early and stays high, I cut my run short. And no, this doesn't mean scrambling later on in the week to make up for it. I just keep on trucking with the training plan.

3. I was doing one hill interval day and one speed run per week. This meant 40-50% of my runs were at a challenging pace. Now I only do one speedier run every week or two, depending on how many runs I'm doing that week. It ends up equating to about 20% of my running.

I'm hoping this helps, and if you're looking for more running support you know where to find me!

Address

205 Steamship Bay Road
Gravenhurst, ON

Opening Hours

Monday 9am - 6pm
Tuesday 10am - 7pm
Wednesday 9am - 6pm
Thursday 10am - 7pm
Friday 9am - 6pm

Telephone

+17057061779

Website

http://Muskokalakeschiropractic.janeapp.com/

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