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Hamstring Stretches | doctors victoria bc

Hamstrings are a group of three muscles at the back of the leg behind the thigh and have a lot to do with how flexible we are.  The hamstrings are involved in many of our daily activities, such as walking and running; so having tight hamstrings can put you at risk for back pain and injury.  Poor posture and a sedentary lifestyle are the main causes of tight hamstrings.

The first question is how do you know if your hamstrings are tight?

The “sit and reach” test measures lower back and hamstring flexibility.

Hamstrings Injuries | doctors victoria bcRemove your shoes and sit on the floor, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, any flat surface will work). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a few seconds, and measure how far you have reached.

Adult Men – results in centimeters (cm)

  • Above 34 = Excellent
  • 28 to 34 = Above average
  • 23 to 27 = Average
  • 16 to 22 = Below average
  • Below 16 = Poor

Adult Women – results in centimeters (cm)

  • Above 37 = Excellent
  • 33 to 36 = Above average
  • 29 to 32 = Average
  • 23 to 28 = Below average
  • Below 23 = Poor

Here are two simple exercises you can do at home to help stretch your hamstrings. Remember to hold each stretch for at least 30 seconds and complete 3 repetitions of each stretch.

Stretching: Lying down

Hamstrings Injuries | doctors victoria bcLay flat on your back; bring up one leg at a time & hold onto the back of your thigh with one hand & the back of your calf with the other while using your hands to pull the leg towards you, keeping the knee bent. You will feel a strong stretch at the back of the middle of your thigh.  If you can’t reach your leg use a towel around your legs to pull your leg towards you.

Stretching: Seated

Hamstrings Injuries | doctors victoria bcSit on the edge of a chair with one leg bent and the other out in front of you. Lean forward keeping your back straight and your head up until you feel a stretch in the back of your thigh.

There are numerous exercises and stretches that will help increase your flexibility/strength and will help you avoid injuries.  Make an appointment with our healthcare practitioners and talk to them about appropriate stretches/exercises that are tailored specifically for you and your fitness level. The practitioners can assess any previous injuries or restrictions that you might be working with and set up an exercise plan that will work for you.

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At The First Sign Of A Migraine…

At The First Sign Of A Migraine...Migraines can cause debilitating pain, which can lead to a decline in your quality of life and in severe cases, depression. Incorporating a healthy lifestyle with a few simple preventative techniques may stop some migraines before they start.

Self-treatment will not always work, but here are a few tips that may  help reduce the severity of your next migraine.

At the first sign of a migraine:

Remove yourself from your current activity and seek a quite darkened room. Migraines often increase sensitivity to light and sound.

Apply hot or cold compresses to your head or neck.  Ice packs will numb pain, while a hot pack or heating pad will help relax tense muscles.

Apply gentle pressure to your scalp or temples, which will help alleviate muscle tension.

Drink a caffeinated beverage; in small amounts, caffeine can help relieve migraine pain in the early stages.

Healthy Lifestyle:

Daily exercise will encourage your body to release certain chemicals that block pain signals to your brain. These chemicals can help alleviate anxiety and depression, which can make migraines worse. Remember that exercising too vigorously can trigger migraines.

Stress and migraines often go hand in hand, so simplify your life where you can. Delegate what you can, and divide large tasks into manageable chunks – use your time wisely.  If you feel overwhelmed, take a break, try to relax with deep breathing.  This requires inhaling and exhaling slowly and deeply for a minimum of 10 minutes every day.  This type of deep breathing will also help to relax your muscles.

Getting a good nights sleep will also help to avoid migraines. Make sure that you are waking up and going to bed at the same time every day, including weekends, and minimizing distractions in your bedroom by not watch television or working in bed.

Keep a migraine diary – this will help you find out what triggers your migraines. Note when a migraines starts, what you were doing at the time, how long they last and what, if anything, provides relief. Eventually you may be able to prevent migraines by changing patterns in your daily life.

Migraine diagnoses:

While no specific test can determine whether your headaches are migraines, you can help your practitioner make a diagnosis by keeping a migraine diary.  Your migraine journal should include the location, severity, frequency, and duration of your headaches. You should also make note of any prescribed medications you are taking.

Lifestyle choices can help reduce the frequency and severity of your migraines, as well as medication. However, there are other forms of treatment which include massage, acupuncture, chiropractic, Laser and eToims.  Please talk with our health care practitioners to decide which type of treatment is right for you.

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6 Tips To Prevent Chronic Back Pain

6 Tips To Prevent Chronic Back PainA healthy back is straight, moves easily and is free of pain.  The most common area for chronic back pain is the lower back; also called the lumbar spine.

Back pain is defined as either acute or chronic. Practitioners diagnose low back pain as acute if it lasts less than a month and is not caused by serious medical conditions. If the pain persists, it is considered chronic back pain. Almost 20 million (2 in 3) Canadians will have at least one episode of back pain in their lifetime.

Warning Signs of Chronic Back Pain?

  • If the pain lasts longer than month.
  • The pain can be anywhere in the back. It can be in one area only or spread across a wide area.
  • Your back might be stiff and the muscles swollen. This combination of pain, stiffness and swelling is called inflammation.
  • Some injuries will cause muscles spasms in the back, and pain or weakness in a leg.

Back pain can develop anywhere from the neck to the lower spine. The pain can be localized or spread across a wide area and radiate from a central point. Muscle spasms may occur at the site of the pain. Some people also get pain or weakness in a leg as a result of back injury.

What causes Chronic Back Pain?

  • Poor posture is the most common cause of back pain.
  • Injury due to lifting heavy objects is also a frequent cause of back pain.
  • Being overweight and not exercising enough can increase your risk of back injury.
  • If your back is weak you can get back pain when you get upset or feel stressed.
  • Some types of arthritis can cause chronic back pain.

How to prevent Chronic Back Pain

  • When you lift a heavy item keep it as close to your body as possible. Keep your back straight and use your legs to do the lifting.
  • Use helpful devices such as a cart to carry your grocery bags.
  • Maintain a healthy weight to avoid putting extra stress on your joints.
  • Be aware of your posture
  • Wear shoes that support your feet; this will help keep your back and legs straight.
  • Sleep on a firm mattress and support your neck properly with pillows.

Disciplines that treat Chronic Back Pain – Acupuncture | Chiropractic | Massage | Physiotherapy

Treatments for Chronic Back Pain – eToims | Laser | Spinal Decompression | Shockwave Therapy

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What causes sciatica?

sciatic-nerveSciatica and associated nerve pain is caused by different types of pressure on or damage to the sciatic nerve in the lower back or buttocks – the sciatic nerve connects nearly the whole of the skin of the leg, the muscles of the back of the thigh, and those of the leg and foot to provide feeling and movement, so any pressure on this nerve can cause considerable, debilitating pain.

Pain from sciatica can change: it can be shooting/burning/sharp, non-stop, or intermittent. Pain is usually only felt on one side of the body. Some people complain of intense and acute pain. Others experience a numb and weak feeling in their leg. Sneezing, coughing, straining, bending, or lifting can make it worse.

What can causes sciatica?

Something as simple as bad posture, muscle strain or spasm, being overweight, or sleeping on a mattress that is too soft can put pressure on or damage the sciatic nerve.

A herniated disc, know by most of us as a “slipped disc”, is an even more serious, chronic condition where tremendous pressure on the sciatic nerve by one of the spinal discs that serves as cushioning between the vertebrae. The disc doesn’t slip – instead it ruptures, and the gel that makes up the disc intrudes on the spinal nerve or sciatic nerve. The result is severe pain and even loss of mobility.

Often hereditary, this condition can result in months of lost productivity while the disc heals and inflammation subsides. Unfortunately, ruptured discs are prone to do the same thing again, but with a careful rehabilitation plan including exercise, weight loss and other treatments and practices, it is possible to help prevent this condition from becoming chronic and debilitating.

How to treat sciatica and nerve pain

Often, lifestyle changes such as losing weight are the most common method for dealing with sciatica and nerve pain.

Sciatica and nerve pain can be treated with a combination of treatments, including:

  • Decompression Table
  • eToims
  • massage
  • physiotherapy
  • Class IV K-Laser Therapy

Topical ointments such as Traumeel and nutritional supplements can also help with inflammation.

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What is Myofascial Pain Syndrome?

What is Myofacial Pain Syndrome?Myofascial pain syndrome is a chronic pain disorder.  With myofascial pain syndrome, the pain affects the connective tissue (fascia) of a muscle or group of muscles. With myofascial pain, there are areas called trigger points. A Trigger Point is a hyper-irritable spot within a taut band of skeletal muscle or muscle fascia which is painful on compression. These trigger points can refer pain to other areas and often restrict the flexibility of the affected muscle.  If left untreated, they can create new trigger points.

What are the symptoms?

The main symptom of myofascial pain syndrome is ongoing muscle pain, in areas such as the low back, neck, hips, and shoulders. You might feel the pain or the pain may get worse when you press on a trigger point. Symptoms of myofascial pain may include:

  • A muscle that is sensitive or tender when touched
  • Muscle pain that happens when pressure is placed on a trigger point
  • Pain that is aching, burning, stinging, or stabbing
  • Reduced range of motion in the affected area

People with myofascial pain syndrome often have other health problems, such as tension headaches, depression, sleep problems, and suffer from fatigue.

New Ways to Treat Myofacial Pain: 

eToims ~ Electrical Twitch Obtaining Intra-Muscular Stimulation (eToims) is aimed at alleviating pain and dysfunction caused by muscle and nerve injury.  It involves the use of an electric current to produce a twitch in the muscle that is strong enough to stimulate or excite the deep fibers of a muscle.  Basically “jump starting” the muscles to release, relax, and allow blood to follow to the muscles and nerve so that they can “breathe”.

Class IV K-Laser ~ Laser Therapy or “photobiomodulation”, is the use of specific wavelengths of light (red and near-infrared) to create therapeutic effects. During each painless treatment laser energy increases circulation, drawing water, oxygen and nutrients to the damaged area.  This creates an optimal healing environment that reduces inflammation, swelling muscle spasms, stiffness and pain.  As the injured area returns to normal, function is restored and pain is relieved.

IMS ~ Trigger point dry needling, also referred to as intramuscular stimulation (IMS) and/or intramuscular therapy (IMT) is an invasive procedure in which an acupuncture needle is inserted into the skin and muscle. Intramuscular therapy has been very successful for patients with chronic low back pain and sciatica symptoms.

Physiotherapy | Trigger Point Therapy

Trigger point therapy involves applying pressure to the trigger points for a sustained period, followed by passive and active stretch and heat where indicated. The goal is to deactivate the trigger points and teach the patient how to prevent and manage recurrences. When these approaches are combined with mobilization and posture retraining techniques provided by a physiotherapist they provide a long-lasting and patient-managed way to reduce pain and improve function.

Myofascial pain often goes away with appropriate treatment and life style changes. Please contact our healthcare practitioners and discuss what treatment is right for you.

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Keeping Joints Healthy

Keeping Joints HealthyThe best way to care for your joints is to keep them, your muscles, ligaments, and bones healthy and strong. At Diversified Health our practitioners know the benefits of a healthy lifestyle and by incorporating a few simply tips on joint care, your joints will remain healthy and strong.

Keep an eye on your weight

Keeping your weight within a healthy range is the best thing you can do for your joints. Weight-bearing joints, such as your knees, hips, and back, have to support your body weight.

Exercise

Exercise can help you maintain a healthy weight, so opt for low impact exercises such as swimming, yoga or bicycling. Eating a healthy balanced diet  will also help to maintain strong bones and muscles.

Another healthy tip is to stand as much as possible. Sitting at a desk all day, can increase joint pain and stiffness.  Change positions frequently, and take frequent breaks at work  – remember to stretch, or go for a short walk around the block or even around the office.  And always take the stairs!

Build muscles

Keep your muscles strong, they support your joints. If you have weak muscles, your joints will suffer, especially those in your knees, which  support your entire body weight. The smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not touch. Increasing age, inactivity and injuries from daily life can place wear and tear on your joints, so weight training exercises help build muscle and keep existing muscle and ligaments strong.

Check your posture

Standing straight protects your joints from your neck to your knees. Good posture also helps guard your hip joints and back muscles.

If your joints hurt, try ice

It helps relieve joint swelling and numbs pain. If you have a sore joint, apply a cold pack wrapped in a towel to the painful area for no more than 20 minutes.

If your joint pain is not going away or if it is getting worse, please contact our health care practitioners. Diversified Health has numerous treatment options including Class IV Laser, Shockwave Therapy, Hands Free Ultrasound and eToims.

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Thumb Pain & Text Message Injuries on the Rise

Thumb pain & text message injuries are increasing, so if you have experienced numb fingers and aching wrists, there is a good chance that you suffer from repetitive strain injury. Over 38% of the general population suffer from sore wrists and thumbs from texting.

Symptoms include hand, wrist or finger pain and immobility in the joints, nerves and muscles from the fingers to the neck. These are caused by repetitive movements and fatigue resulting from unnatural stresses and strains on the body.  These are signals to stop texting or using your mobile device.

Thumb Pain & Text Message Injuries are increasing says a Vancouver Island Health Clinic

Text Message Injuries

What can you do to avoid repetitive strain injury from sending too many text messages.

• If texting starts to hurt. Stop. Use the other hand or call instead
• Vary the hand you use
• Vary the digits you use
• Don’t text for more than a few minutes without a break

Besides specific exercises, there are treatment options for repetitive strain injuries such as, Shockwave Therapy, Laser Therapy & eToims. Consult with your health care practitioner to find out which treatment option would be best for you.

Below are some exercise that can help with your texting hand:

• Tap each finger with the thumb of the same hand. Repeat x 3
• Pull your thumb firmly with the other hand. Repeat x 3
• Wrap an elastic band around the tips of fingers and thumb and open your hand against the resistance. Repeat x 5
• Palms down wrap an elastic band around each thumb and force apart. Repeat x 5
• Tap the palm and back of your hand on your thigh as quickly as you can. Repeat x 5
• Massage thumb web, back of forearm and front of forearm. 2 minutes.
• Press and rub in a circular motion the painful nodules in those muscles. 30 seconds for each nodule.

If you are still having issues with thumb pain & text message injuries, stop texting completely and make an appointment with a physiotherapist or a health care practitioner.

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Class IV Laser Therapy Now Available at Diversified Health Clinic

Class IV Laser Therapy Now Available at Diversified Health ClinicWhat is Laser Therapy?

Laser Therapy or “photobiomodulation”, is the use of specific wavelengths of light (red and near-infrared) to create therapeutic effects.  These effects include improving healing time, pain reduction, increased circulation and decreased swelling.  Laser Therapy has been widely utilized in Europe by physical therapists, nurses and doctors as far back as the 1070’s.

Cellular Effects of Laser Therapy

During Laser Therapy the infrared laser light interacts with tissues at the cellular level and metabolic activity increases within the cell, improving the transport of nutrients across the cell membrane.  This initiates the production of cellular energy ( ATP) that leads to a cascade of beneficial effects, increasing cellular function and health.

Laser Therapeutic  Effects

During each painless treatment laser energy increases circulation, drawing water, oxygen and nutrients to the damaged area.  This creates an optimal healing environment that reduces inflammation, swelling muscle spasms, stiffness and pain.  As the injured area returns to normal, function is restored and pain is relieved.

Patient benefits of Laser Therapy

Laser Therapy is proven to bio-stimulate tissue repair and growth.  The Laser accelerates the healing process and decreases inflammation, pain and scar tissue formation.  In the management of chronic pain Class IV Laser Therapy can provide dramatic results , is non-addictive and virtually free of side effects.

Numerous studies show that Class IV Laser Therapy can help with:

Tendinopathies | Osteoarthritis | Carpal Tunnel Syndrome | Myofascial Trigger Points | Tennis Elbow | Fibromyalgia | Burns | Ligament Sprains | Diabetic Neuropathy | Muscle Strains | Repetitive Stress Injuries | Plantar Fasciitis | Sports Injuries | Shoulder, Back & Knee Pain | Post-Traumatic Injury

Can it be used in conjunction with other forms of treatment?

Yes, Laser therapy is often used with other forms of treatment, including physiotherapy, chiropractic, massage therapy, acupuncture and even following surgery.  Other healing modalities are complementary and can be used with laser to increase the effectiveness of the treatment.

Please contact our health care practitioners to find out how a Class IV Laser can help you feel better, faster. The K- Laser, Class IV  Laser Therapy is Drug free, surgery free and pain free!

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Manage chronic pain in Victoria with eToims

Manage chronic pain in Victoria with eToimsIf you are living with chronic pain, Carpal Tunnel Syndrome, or even shin splints, there is a non-invasive solution in Victoria that may help you reclaim your quality of life.

Diversified Health Clinic is offering a new kind of chronic pain treatment in Victoria called Electrical Twitch Obtaining Intra-Muscular Stimulation, or “eToims” for short.

The beautiful new Diversified Health clinic on Fort Street in the restored Mosaic Building is the only clinic in British Columbia that offers this new treatment.

“The eToims treatment targets so-called trigger points where nerves and muscles meet,” says Diversified Health’s Jessica Hall, a physiotherapist who specializes in eToims. “When you irritate or damage a nerve, muscle fibers close around the nerve fibers like a fist. eToims stimulates twitch contractions that stretch and relax damaged muscles at sites all over the body.”

Traditionally this treatment has involved the use of acupuncture needles (Trigger Point Dry Needling, or IMS) to relieve pain. However, eToims is a non-invasive procedure that doesn’t use any needles.

To treat many conditions, it’s common to come in for 3-4 sessions. For chronic conditions and chronic trigger points, 6-8 sessions may be necessary. Overall results will depend upon the degree and duration of nerve involvement.

“eToims is great for sports injuries or the mysterious soft-tissue injuries from auto accidents that typically stump health practitioners” says Hall. “Muscles can tighten so much that they put even more compression or vice-like grip around the nerve as it courses its way down your body, arms, or legs.”

Types of conditions considered for treatment:

Muscle & Myofascial Pain | Carpal Tunnel Syndrome | Back Pain | Sciatica | Tension Headaches | Repetitive Strain Injuries  | Sports Injuries | Fibromyalgia | Tennis Elbow | Whiplash | Tendonitis  | Degenerative Disc |  Bulging & Herniated Disc

Please contact Diversified Health to find out more about this new treatment to manage chronic pain.

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Victoria Clinic first in BC to use eToims | Needless IMS

Victoria Clinic first in BC to use eToims | Needless IMSWhat is eToims – Needless IMS?

Electrical Twitch Obtaining Intra-Muscular Stimulation (eToims) is aimed at alleviating pain and dysfunction caused by muscle and nerve injury. It involves the use of an electric current to produce a twitch in the muscle that is strong enough to stimulate or excite the deep fibers of a muscle.

Learn more about managing chronic nerve pain.

The eToims technique locates and diagnoses the presence of unhealthy and painful trigger point in the muscle. Very brief, repetitive stimulation is targeted at these trigger points to try to fatigue these points, thus making them relax.

 How do nerves and muscles work?

Nerves originate in the spinal column and run down your body, arms, or legs to supply an electric current to your muscles to make them twitch or contract. This is just an electrical cord supplying a lamp or appliance. However, if a nerve cannot carry enough electric current to muscles, the muscles actually start to shorten or tighten. Muscles can tighten so much that they put even more compression or vice-like grip around the nerve as it courses its way down your body, arms, or legs. This becomes a cyclical pattern between nerve and muscle. Most commonly muscle is irritated where the nerve enters the muscle at the neuromuscular junction (ie: trigger point).

How does eToims help?

The electric current produced by the eToims Technique penetrates deep enough at the trigger point to produce a strong contraction in the muscle. Basically “jump starting” the muscles to release, relax, and allow blood to follow to the muscles and nerve so that they can “breathe”.

What happens during a treatment session?

You will need to change into loose fitting clothing to allow the therapist access to your muscles. The current is conducted through moist pads placed on your skin. Muscles that produce the strongest contraction or twitch will be worked on first to start some flow through the nerve and stimulate blood flow in your body. The very tight muscles will be worked on next to try to get as much contraction as possible in these muscles. The more contraction elicited in the muscles, the more relaxed the muscles will become. As a result, there is less compression on the nerves, more blood flow, and more pain relief.

How many treatments will I require?

For diagnostic and more acute conditions, 3-4 sessions are necessary. For chronic conditions and chronic trigger points, 6-8 sessions are necessary. It should be noted that each case is very different and therefore number of expected treatments should be discussed with your therapist.

What should I expect post treatment?

You can feel a bit tired after a treatment or feel like you just did a workout. You are encouraged to drink plenty of fluids afterwards and avoid excessive activity immediately following treatment.

 Conditions considered for treatment

  • Muscle pain/myofascial pain
  • Musculoskeletal pain/discomfort
  • Frozen Shoulder
  • Carpal Tunnel Syndrome
  • Low back pain
  • Facet Syndrome
  • Piriformis Syndrome
  • Post surgical back pain
  • Tension headaches
  • Rotator cuff injuries
  • Tennis elbow
  • Shin Splints
  • Whiplash
  • Repetitive strain injuries
  • Sports injuries
  • Tendonitis
  • Degenerative disc
  • Bulging or herniated disc
  • Spinal Stenosis
  • Fibromyalgia

To find out more about this revolutionary technique, please contact us.

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