International Women’s Day

Today is International Women’s Day. A day to celebrate the political, social, economic and cultural achievements of women. A day to remember, honour and acknowledge their impact. A day to bring awareness to the still present gender inequality that exists in too much of the world’s nations and a call to action to change that imbalance.

While National and International Women’s Days have been around in various parts of the world for over a century now, 1975 was the first time that The United Nations celebrated it on March 8th, which was International Women’s Year. It was two years later, in 1977, when the UN General Assembly invited the member states to adopt March 8th as the official date for this annual event.

While it is impossible to list even a fraction of the amazing women that Canada has been impacted and shaped by, the names below are a great glimpse and starting point to spark some time spent looking into the accomplishments and achievements that women have made, and continue to make, in our country.

Some of the names are instantly recognizable but it is my hope that many more are unknown to you and that this serves to remedy that fact! Here is a small peek into some well-known and lesser known, women of impact in Canada:

The Arts

  • singer/songwriter/activist Buffy Sainte-Marie
  • Inuit artist Kenojuak Ashevak (1927-2013) whose famous artwork, Enchanted Owl, was used on a postage stamp in 1970 to mark the centennial of the Northwest Territories.
  • Marcelle Ferron (1924-2001) a Quebec painter and stained glass artist
  • Pauline Johnson Tekahionwake (1861 – 1913), a poet known for celebrating her heritage of First Nations descent.
  • Margaret Laurence (1926 – 1987), a writer whose work captured the female perspective of life for women at a time when they were breaking out of traditional roles. She also actively promoted world peace through Project Ploughshares and was a recipient of the Order of Canada.

Business and Politics

  • Mary Shadd Cary (1823 – 1893), the first black female newspaper editor in North America. She was an advocate for black emancipation, women’s rights and universal education.
  • Doris Anderson (1921 – 2007). Newspaper columnist and long-time editor of Chatelaine magazine. She was also integral in the creation of the Royal Commission on the Status of Women which paved the way for rights of equality for women in the Charter of Rights and Freedoms.
  • Agnes Macphail (1890 – 1954), the first woman elected to the House of Commons. She was later elected to the Ontario Legislative Assembly where, in 1951, she initiated the first equal-pay legislation.
  • Ga’axstal’as, Jane Constance Cook (1870 – 1951). A Kwakwaka’wakw women, cultural mediator and activist. She lobbied for First Nations rights to retain access to land and resources. She testified at the 1914 McKenna-McBride Royal Commission and was the only woman on the Allied Indian Tribes of British Columbia in 1922.
  • Madeleine Parent (1918 – 2012). She led the Canadian Textile and Chemical Union from the 1950’s to the 1970’s, launching historic struggles for workers rights. Her tireless activism of behalf o workers, minorities and women saw her convicted – and later acquitted – of seditious conspiracy.

Sports

  • Spencer O’Brien, Snowboarder. Born in Alert Bay, BC, she won gold medal in slopestyle at the 2013 FIS Snowboarding World Championships. A First Nations woman, she is involved with the Nike S7, a program that promotes health and wellness in Aboriginal communities and she has donated equipment to the First Nations Snowboard Team.
  • Myriam Bedard, Biathlete (retired). As of 2018, she holds the title for being the only Canadian biathlete (male or female) to win an Olympic medal. She is also the only North American biathlete ever to win Olympic gold. She won two gold medals at the 1994 Lillehammer games and a bronze at the 1992 games in Albertville.
  • Marilyn Grace Bell Di Lascio, long distance swimmer (retired). From Ontario, Marilyn was the first person to swim across Lake Ontario on September 8, 1954. She later swam the English Channel (1955) and the Strait of Juan de Fuca (1956). Her crossing of the lake was designated a National Historic Event in 2005 by the national Historic Sites and Monuments Board.
  • Hayley Wickenheiser, Hockey. Widely regarded as one of the best female hockey players in the world. She led the Women’s Olympic Team to four gold and one silver medals. At the 2014 Sochi Olympics, she was named the flag bearer for the opening ceremonies. It was during those games that it was announced that she had been elected to the International Olympic Committee’s (IOC) Athletes Commission.
  • Angela James. Hockey. In the 1980’s and 1990’s she led the Canadian team to four world championships. As one of the first three women to be inducted into the International Ice Hockey Federation Hall of Fame, she is also one of the first two women, the second black athlete and the first openly gay player to be inducted into the Hockey Hall of Fame.

 

Special Mention goes to Viola Desmond. With the recent change of face on our currency, the question often asked is: Who is the woman on the ten dollar bill?

Viola Desmond (July 6 1914 – Feb 7 1965) born and raised in Halifax, was a woman of colour who became synonymous with the early civil rights action in Canada. Her legal fight for equality began in 1946 when she refused to leave the main floor area of the Roseland Theatre in New Glasgow, Nova Scotia. Having bought a ticket for the movie, she was unaware that persons of colour were restricted to the balcony and not permitted in the main floor seating area. The basis for her charges stemmed from an obscure tax law, which claimed that she paid for a ticket for the balcony, not the main floor, and was then in violation of the tax law.  Viola Desmond was forcibly removed, receiving an injury in the process, jailed overnight, convicted without legal representation, and forced to pay a fine of $20.00. Within a few days of the event, Viola decided to challenge the charges in court. While her court challenge was not successful in reversing or pardoning the charges against her, her actions were integral in sparking the civil rights movement to end segregation in Canada. She received a posthumous pardon in 2010 and was named a National Historic Person by the Canadian government in 2018.

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Bullying in the Workplace

When we think of bullying, the images we imagine are most often those of children or teens being bullied either at school or in social groups. The reality though is that bullying is not exclusive to the young or to those in school. Workplace bullying happens, and more often than we like to think about.

While it may look different on the surface, it is just as damaging and has just as significant of an impact as the schoolyard bullying that we associate with bullying. Recent statistics point to almost 45% of polled employees stating that they feel, or have recently felt, bullied in their workplace. That is a staggering number of persons affected by behaviour that is rarely talked about.

What does workplace bullying look like?

Bullying behaviour in a workplace can generally be classified as behaviour that is:

  • Intimidating
  • Offensive
  • Abusive (verbally or emotionally , rarely physically in the workplace)
  • Insulting
  • Persistent
  • An abuse of power or position of authority.

The ways that these behaviours manifest vary but often the following are present:

  • Undermining or deliberately impeding a person’s work.
  • Constantly changing work guidelines
  • Withholding necessary information
  • Yelling or using profanities
  • Persistent and/or abusive criticism
  • Unwarranted or excessive punishment
  • Blocking opportunities for advancement
  • Threatening loss of job or position
  • Belittling a person opinions or beliefs
  • Spreading malicious rumours or gossip
  • Assigning unreasonable duties or workloads demands.

Essentially, it is behaviour that makes the person being bullied feel vulnerable, threatened, upset or humiliated.

It can be hard to discern between a person who has an aggressive nature in a business workplace or has a poor communication skills and a bully. There is a distinct difference between a situational conflict between co-workers, which can be a normal part of workplace environment, and a person who is exhibiting bullying behaviour towards another.

Bullying can be often be categorized as:

  • Chronic – these are often the most problematic types of bullies to deal with as they have habitual, long-standing behaviour; most likely developed long before they entered the workforce.
  • Opportunistic – the type of person who is competitive, striving for a promotion or credit for work.
  • Accidental – a person who is genuinely unaware of the impact their behaviour has on others.
  • Substance Abusers – a person whose behaviour is impacted by drug and/or alcohol use or abuse.

While many personal reasons and history factor into why a person may exhibit bullying behaviour, the most important things to consider in the workplace are: how to identify it and how to rectify the situation.

What Can You Do About It?

If you are being bullied, some ways to take the first steps are:

  • Tell someone about it. Just like we tell our children, follow the same advice. Speak to a manager or human resource person within your company about your concerns. If needed, go outside your company to your local workplace health and safety organization.
  • If possible, directly address the specific behaviour and the impact of the behaviour with the person. Try to relate how their behaviour makes you feel and why it needs to stop. While this is hard step, ignoring or denying the situation will not make them go away or improve. Thoughtful and concise action is needed to rectify the situation.

Once you’ve addressed the issues, find ways to manage the impact that it has, or continues to have, on your well-being.

With direct focus and attention to the matter we can all work to stop bullying in the workplace

 

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Stressed? Techniques for Managing Negative Stress

Stressed? Techniques for Managing Negative Stress

One of the constants in our lives is stress. Just reading that may induce stress for you but the reality is that not all stress is negative. Stress is, most simply, your body and minds way of reacting to situations in life; both the good and the not so good situations. Stress is the elation you feel when someone you’ve been missing is suddenly right in front of you. It is also the frustration that you experience when you see a parking ticket on your windshield. The term “stress” isn’t necessarily negative but we associate it that way so much that it has become synonymous with uncomfortable feelings. Which is, for many us, the main type of stress that we experience. So, let’s take a dive into the negative stress that affect us all and what we can do about it in our lives.

The First Step

The first thing to do is to identify what exactly is causing you stress. You can’t work on a problem that you can’t put your finger on.

  • Step One: Identify the cause or causes of your stress. Look at the overall view here and keep it simple. Is it work, personal life, finances specifically, health- related issues or a combination. Any problem seem insurmountable when it’s as big as a mountain. Break it down into basic, single points to focus on. Even if you have multiple areas of stress, just the act of putting it down on paper (or a spreadsheet if that’s your comfort zone) and sorting it with a plan of action can help you see that it IS manageable; even when it feels like it is too much.
  • Step Two: Identify what you can realistically do to alleviate or eliminate the stressors. Go down your list and do a quick run and tick off of what can you have an impact on and what you can’t. This is the first step here to see what you need to work on to eliminate versus what you need to slot into the category of “to be managed” if you personally cannot affect change on the stressor. Some stressors will resolve themselves with time and there is nothing that can be done but to manage how it affects you until the situation is over. Other times, the situation will not change until YOU change it. Those differences aren’t always apparent when you are in the middle of the stress.

The Next Steps

Now that you know what is causing you negative stress and which stressors are within your range of being able to make an impact or not. Let’s look at strategies to help.

  • Eliminate or alleviate what you can: Be realistic and plot out what you need to do to make things better with the stress in your life. If you can make a difference, then make the changes needed. You will thank yourself in the end. It may not be easy but it will be worth it. Since this area is specific to each person, only you can be the one to write this list. Be honest about your needs and wants and make your plan realistic to what you can offer for energy, focus and time. Even small changes and movement in the right direction will make a huge difference in how you feel about stress right now.
  • Learn how to manage the effects of stressors that you can’t do anything about: The fact is that there are going to be things that you can’t change in your life. In these instances, you will need to look at stress management techniques that will work for you, that you can put into action.

Stress Management Techniques

Negative stress can wreak havoc on our bodies and minds. Most of us are well aware of how we feel when stressed. Racing heart, elevated blood pressure, upset stomach, nervousness, anxiety, and anger are common complaints. It can affect your entire body in ways that make day to day life difficult and uncomfortable to deal with. What works to help manage the impact of stress for each person differs greatly but some options to start the ball rolling for what to try include:

  • Taking care of your body: Eat well, and drink water; exercise in a way that you find enjoyable and feels good for your body; try to get restful sleep; explore different physical relaxation techniques such as yoga, meditation or focused breathing techniques.
  • Relax your mind and emotions with ways that work for you: Journaling or writing; listening to music; use guided imagery podcasts or similar media to help you if you find meditation a challenge; talk it out – find a friend or a therapist that can help you get some of the internal stress out in that way.

We tend to shy away from stress because it is already causing concerns in our lives and we certainly don’t want to put more attention to it, but that’s just what is needed for most of us.

With some focus and research into what is causing negative stress in your life, you can make a difference.

Check out this other great resource for more detailed information and suggestions on how to manage your stress.

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Don’t Just “Fall” Back Into It

Summer is coming to a close and the feel in the air is of back to routine and a sense of normalcy to our schedules.

As we head back to school, work schedules and a more structured day, now is the time to take stock and see what’s working and what isn’t.

The urge to just “Fall” back into the same old routines is tempting and easy but not always the best course of action. Take some time to really look at how your days, weeks and months are structured. Do some days and timetable make you pull your hair out, hanging on for the reprieve of a weekend? Do you dread certain days or times when you know the stress and workload will wear you down? Take a closer look at the good times to really see what it is you value in those times.

Sometimes a few adjustments, some forethought, planning and re-structuring is all that’s needed to make a hectic schedule run more smoothly and reduce stress for yourself and those around you.

As we head back to it all, don’t just settle for routine, you are in control of how it all plays out – make it the way you want it!

“Time is a finite resource and we all place infinite demands on it. I view time as an opportunity, as a chance to make choices about how I spend that resource – because it is our choice. And that’s something people often forget.

Maggie Wilderotter”

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IT Band Syndrome

Iliotibial Band Syndrome is one of the most common overuse injuries for runners. The IT band is a ligament that runs down the outside of the thigh, from the hip to the shin, helping to stabilize and mobilize the knee joint. If it becomes too tight or inflamed it can cause friction on the knee and discomfort. The condition can cause pain while moving the knee that become so severe it can sieline a runner for weeks or even months.

 

The main symptoms of IT band syndrome are:

 

  • Pain in the knee area, usually specific to the area on the outside of the knee joint; this is where the IT band will be rubbing and causing friction when the joint moves during running.
  • Tenderness of the area on the outside of the knee joint.
  • Tightness or a feeling of reduced flexibility in the thigh, hip or knee.
  • Pain while cycling. The motion of cycling can cause the IT band to become inflamed and painful as well.

 

Some contributing factors to IT band syndrome are:

 

  • An imbalance in the hip and thigh muscles. If the muscles that surround and support the hip structure and the Iliotibial band are weak or imbalanced, the IT band can become tight.
  • Increasing run distance or speed too quickly. A training schedule that is too aggressive with increases can place significant stress on joints, muscles and connective tissue.
  • Running on uneven or hard surfaces. Surfaces that are “banked” or consistently uneven can cause the angles of the joints to increase, causing excess stress on placement of the foot, knee and hip.
  • Footwear that is unsupportive or improperly fitted can contribute to biomechanical issues that can cause IT band syndrome.

 

Treatment and Prevention

 

Treatment of an acute flare up of IT band syndrome, and understanding how to prevent it, is important for recovery and to ensure that the runner can make a full recovery. IF IT band issues are left untreated, they can progress from being a concern only while running to being experienced in day to day activities such as walking and sitting.

 

Treatment options for Iliotibial Band Syndrome include:

 

  • Rest. Immediately reduce the mileage that you are running (or cycling). In many cases, completely stopping all running for a period of a few days or weeks may be necessary.
  • Massage. Either self massage with a foam roller or external massage by a Registered Massage Therapist or Physiotherapist can help to encourage the tight IT band to release.
    • Foam rollers are used by lying on your side with the foam roller positioned under your thigh (your thigh will be resting on top of the roller), perpendicular to your leg. Make sure the roller is a few inches below the top of your thigh area; using your arms as support, slowly roll your body forward, allowing the roller to move down your thigh. This may be quite uncomfortable at first as the IT band is tight. Move slowly, taking care to ensure proper form.
  • Stretching. Make sure that proper and adequate stretching for the hip, thigh and low back muscles is a part of your running routine can help alleviate, and prevent, IT band syndrome.
  • Have your running gait (biomechanics) assessed. A therapist will be able to assess your gait and help you correct any imbalances in technique or muscle strength and / or weakness. A foot analysis to see if orthotics would help can also be done.
  • Warm up. Warming up before running can help the muscles and connective tissues to be less tight and prone to injury.

 

With some care and attention, the Iliotibial Band can recover fully from an acute flare up of inflammation or tightness. Seek out therapeutic guidance if it does not resolve itself with these tips or if it is an ongoing concern for your lifestyle.

 

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Gardening Guidelines For A Healthy Spine

It’s that time of year again when the garden beckons for our attention! After a few months of inactivity – for the garden blossoms and your outdoor gardening activity – it’s easy to overdo it when you do get back outside.

 

Here are a few things to keep in mind as you venture into the wilds of your yard this spring:

 

  • Avoid bending with your low back.
    • Squat with your knees, or kneel down on both knees with one arm out creating a “tripod” effect for stabilization. Or better yet, sit on a small stool or using a kneeling bench for comfort on your knees
  • Use caution when pulling on stubborn weeds.
    • Sudden jerking or twisting motions as roots give way can cause problems with your spine.
  • Carry heavy or awkward objects close to your body.
    • “Hug” items in tight to you. Keeping the load close to your center of gravity reduces the risk of strain on your neck and back.
  • Stay hydrated. Wear a hat and sunscreen.
    • You are expending energy, remember to drink water often. While the sun may seem weak still in the early season, even mild sunlight can cause damage if you’re not careful.
  • Stretch often and take movement breaks as much as you can.
    • Staying in one position for long periods of time isn’t healthy for your body. Remember to stand up and stretch every now and then. Take a stroll along your yard to keep joints moving and limber while you admire your work.
  • Be body aware.
    • Be aware of your posture and use good placement. When mowing the lawn, stand upright and maintain good core body position. Rake using both arms for a balanced impact on your body.
  • When shovelling, point your feet where the dirt goes.
    • No twisting and turning while you toss those shovels of dirt out of your way. As a rule of thumb, toes always point in the direction you are throwing the dirt.

 

With some attention to alignment and proper rest breaks, your forays into the garden this spring can be injury free for your spinal health.

 

If you do notice any twinges or pains that don’t go away after some rest and stretching, consult your medical professional such as a Chiropractor, Physiotherapist or Registered Massage Therapist to help with assessing your body’s needs.

 

Enjoy the gardening and stay healthy!

 

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Ouch! Is It A Strain or A Sprain?

When an injury occurs, it can often be difficult to determine just how severe an injury is – or even what type of an injury you have. Strains and sprains are similar but different and they can be hard to assess. A sprain or a strain of a muscle can be so intense that it can easily mimic a fracture of a bone. Even trained medical professionals will often have to rely on imaging to help them make an accurate diagnosis.

There are some common signs and symptoms that each of these injury types have that can help you in assessing just what type of injury you may be dealing with.

Here is a quick overview of what to look for:

Strains

 

  • A strain is a stretching or tearing of a muscle or tendon. Tendons are the connective tissue that connect muscle to bone.
  • There are two main types of strains: chronic and acute.
    • Acute strains may happen when slipping or falling on ice, jumping or running ballistically, an awkward bend or movement during lifting a heavy object’
    • Chronic strains happen over time, occurring from repetitive use activities such as golf, tennis, rowing or other sports.
  • Common symptoms include:
    • Pain
    • Swelling
    • Muscle spasms or soreness
    • limited ability to move the affected area

 

Sprains

 

  • A sprain is the stretching or tearing of ligaments. Ligaments are the bands of fibrous tissue that connect bones to each other throughout the body. They are most often seen in joints that have multiple normal ranges of motion such as ankles, knees, wrists and shoulders.
  • Commonly caused from an acute traumatic injury or the extreme sudden stress on a joint.
  • Patients often report hearing a “pop” or “crack” at the time of injury. It’s this that can cause the confusion between a severe sprain or a break. Medical imaging is often necessary to rule out a fracture.
  • Common symptoms include:
    • Pain
    • Swelling
    • Bruising
    • Limited or complete inability to move the joint or bear weight

 

When to seek immediate medical attention for a suspected strain or sprain

 

If you are experiencing any of the following, an urgent trip to a medical professional is your best course of action:

 

  • Numbness or loss of circulation in the affected area
  • Inability to walk more than a few steps without severe pain
  • Inability to move the affected joint area
  • Pain directly over the bone

 

Strains and sprains can range from mild, requiring no medical intervention, to sever, requiring surgery and rehabilitation to heal properly. If you are in doubt, let a professional assess you and determine what course of action is best.

 

For mild to moderate strains and sprains the initial course of treatment is home care and includes:

 

  • Rest: stay off the affected joint and allow the area to rest.
  • Ice: cold helps to reduce swelling and inflammation and reduces pain. Apply ice in intervals of for 10-20 minutes, repeating for the first 2 to 3 hours immediately following the injury.
  • Compression: To help with swelling and to assist in stabilizing the joint, you can use an elastic bandage to compress the area. Be sure not to wrap too tightly as you want to ensure proper circulation. If wrapping causes an increase in discomfort, numbness or if swelling increases, loosen or remove the wrap.
  • Elevation: elevating the injured area (above the level of your heart) will help with swelling and discomfort.

 

Most mild to moderate strains and sprains heal on their own with some care and attention as noted above but if you are not seeing some improvement in pain and the ability to move and bear weight in a few days, you may want to see a medical professional to assess the injury.

 

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Rheumatoid Arthritis

Rheumatoid arthritis has taken a step into the spotlight for many during the Winter Olympics. Canadian athlete, Spencer O’Brien (snowboard) has spoken openly about her journey with a diagnosis of rheumatoid arthritis and how it has affected her life and sport. Debunking the misconception that arthritis, in its many forms, is a disorder of the older persons, her struggle is one that many can relate to on some level.

So what is rheumatoid arthritis?

Rheumatoid arthritis, also referred to as RA, is an autoimmune disorder, occurring when a person’s immune system attacks its own body systems. Unlike osteoarthritis, rheumatoid arthritis does not cause the same type of wear and tear damage to the joints in the same way. The damage inflicted by rheumatoid arthritis is caused by swelling of the linings of the joints of the body. This can result in erosion of the bones and joints and can often cause joint deformation.

It is a chronic, inflammatory disorder that can affect much more than just your joints though. It can have a significant impact on a person’s entire body; including the heart and lungs, circulatory system, skin and eyes. Approximately 40% of people with RA experience symptoms that don’t involve joints.

Risk Factors

Gender plays a role in te disorder. More women than men develop rheumatoid arthritis and they tend to be more severely affected by it. They also are more likely to develop the disorder at a younger age.

Genetics may be a factor. If you have a family member with RA, you are at a higher risk for developing it yourself. however, the science is still out on whether there is a specific genetic cause for the disorder. A genetic predisposition to sensitivity of certain environmental factors, such as viral or bacterial infections which are suspected to trigger the disorder, can play a role in your risk factor.

Symptoms and Diagnosis

Depending on what areas of the body are affected primarily, the symptoms do vary but generally include the following:

–           Swollen joints that may also be warm and tender

–           Stiffness and reduced range of motion in your joints; especially after inactivity or in the morning

–           fever, fatigue, weight loss

 

The symptoms tend to start in the smaller joints and spread to larger joint areas over time as the disorder progresses. Symptoms may almost seem to come and go and be in flare ups rather than being consistent and progressive in intensity.

Your physician may use a number of diagnostic tools to assist in determining if you have RA. Blood tests, imaging tests and a physical examination of symptomatic areas are a few tools that are used.

Treatment

While there is currently no cure for Rheumatoid Arthritis, early diagnosis and aggressive treatment can be highly successful at reducing the impact this disorder can have.

The goal of treatment is remission: achieving a state where the activity of the disease is low or even gone. The earlier that treatment is started, the more that remission can be attained.

Prescription medications are often used to help reduce the symptoms and discomfort associated with the disease. Therapy is often helpful in managing the progression and assisting in performing daily tasks that can become more difficult as joint flexibility may be reduced. In cases where joint degeneration or alteration has occurred, surgery is also an option that is explored.

 

For more information and education about Rheumatoid Arthritis, check out this helpful link. If you are concerned about your joint health or have questions about RA, make sure to follow up with your primary care provider. Joint pain and stiffness doesn’t have to be something that you just learn to live with.

Yours in Health,

Diversified Health Clinic

 

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Winter Fun and Your Safety

The winter months are here! It’s that time of year when some of us nest and hibernate and others look longingly outside anticipating the rush of winter activities that are finally ours to enjoy. If you fall into the latter category there is an abundance of options to fill the upcoming months with active living! If you are one of the hibernating, blanket-wrapped varieties, why not make this year the one that you get out and try something new!

While you search for fun and relaxation to enjoy the winter snows and chills though, remember to keep yourself safe while you explore. Here are a few things to keep in mind:

The Best Laid Plans

One of the most basic, and often overlooked, safeguards is to make sure that someone knows your plans. Whether you are heading out for a few hours, a day or an extended overnight trip, leave your activity plan information with someone who will check up to make sure that you’re back safely when you plan to be. Even if you are going with a travel partner, someone back home needs to know where you went and when you’ll be expected back – and don’t stray from the plan! As tempting as that off path trail may look, stick to your plan. Tuck that new and exciting place away for another trip out.

Be Prepared

Not just a old Scouting motto but great advice. Make sure that you are dressed appropriately for the activity that you have planned. That may mean layers that you can take off or put on as needed. Winter sports mean cold temperatures and seating bodies which need special care to avoid both overheating and hypothermia as possibilities. Have enough water with you for extended times of active exertion. You need just as much hydration during winter sports as you do in the warmer weather. Know what you need to be safe and make sure you have it with you; wet weather resistant gear, headlamps or flashlights (darkness comes on early and quickly in the winter months!), snacks, water and communication tools (flares, mirrors for flashing – remember that many areas we love to explore do not have cell service) are some ideas to keep in mind.

Know Your Limits

Knowing your level of experience – and respecting it – is important in order to be safe and have fun. Have you always wanted to try cross-country skiing or snowshoeing? Those are two of the top activities in the winter that catch people off guard with abilities and reality. Just because something looks easy doesn’t mean it is. The technique and endurance necessary for both of these activities in particular are very often underestimated.
Local ski hills and resorts have packages and instruction times available to help you learn the basics of those sports that you have always wanted to give a try. Expert instruction and advice will go a long way to making certain that you have a solid foundation to build on for years of fun to come.

Know Your Surroundings

Take some time before you head out to get acquainted with where you will be going. What are the risks and how can you reduce your exposure to them? There are great sites for tracking avalanche risk areas, information on weather patterns and even ice level safety for lake skating. Check out the local resource sites in your area and plan accordingly.

 

The winter months offer so many unique and amazing opportunities for outdoor adventure. Especially here in BC, the abundance of natural space feels limitless! Make this winter your time to try something new and fun – just be safe doing it!

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Golf Injuries: How to Prevent Them

Golf is not a contact sport, and is perceived as a low-risk sport when it comes to injuries. Golfers, whether new to the game or have been playing the sport for years, will suffer from acute or overuse injuries if they lack proper technique.

Acute injuries are usually the result of a single, traumatic episode, such as the golf club hitting the ground. Overuse injuries occur over time, and are caused from the stress that the golfer puts on the back and shoulders when swinging.

Many golfing-related injuries are a result of poor mechanics or overuse. The most commonly injured areas are the lower back, elbows, shoulder, and knees.

Almost half of all golf injuries are from overuse. The main causes of these injuries include:

  • Lack of flexibility
  • Poor conditioning
  • Excessive play/practice
  • Poor swing mechanics
  • Ground impact forces

A golf swing is broken down into four parts: back swing, down swing, acceleration, and follow through. Any limitations in range of motion will increase the stress on the involved joints and muscles. A golf swing also involves repetitive, high-velocity movement of the neck, shoulders, spine, elbow, wrist, hips, knees, and ankles.

Here are some of the most common golfer injuries, and how to avoid them:

Back Pain

The repeated action of swinging a golf club, plus hours spent hunched over your clubs while putting places rotational stresses on your back.

  • To prevent back issues, practice correct form and adjust your swing
  • Stretching to improve your range of motion
  • Core exercises
  • Correct your posture
  • Chiropractic trreatments
  • Exercises that incorporate simple body twisting can help work on core stability and range of motion.
  • Don’t carry your golf bag

Rotator Cuff Pain

The rotator cuffs, are the four stabilizing muscles located in each of your shoulders. With this type of injury, the muscles swell and pinch the space between the arm and shoulder bones.

  • RICE method: rest, ice, compression, and elevation.
  • Strength training
  • Physiotherapy
  • Stretch the muscles of the shoulders, backs, and abs.
  • Exercises designed to strengthen shoulder and back muscles.

Elbow Pain

Tendinitis in the elbow is commonly referred as Tennis or Golf elbow which is an inflammation of the outer or inner tendon, usually due to repetitive strain.

  • Use proper swing techniques
  • Allow your elbows to get adequate rest ( reduce inflammation)
  • Massage Therapy
  • Avoid gripping the golf club too hard
  • Use sports tape

Knee Pain

Stabilizing the rotation of the hip axis at the beginning of a swing, can place a lot of stress on the knees.

  • Stretch calves, hamstrings, and thighs
  • Exercise core muscles
  • Wear a knee brace
  • Wear well-fitting shoes

Foot Pain

Walking 18 holes of golf can cause discomfort to your feet.

  • Choose proper fitting footwear
  • Wear orthotics
  • Wear golf shoes with short cleats

Understanding the mechanics behind your golf swing can help you prevent golf injuries. Remember to use correct posture: hold your spine relatively straight, with your trunk tilted forward, allowing most of the movement from your hips.

Before you play a round of golf, make part of your routine a 15 minute warm up, which includes walking, stretching your hands, wrists, forearms, elbows, shoulders, spine and pelvis. Focus on flexibility.

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