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Buying New Running Shoes?

Buying New Running Shoes?Shoes aren’t just designed for different foot shapes; they are designed for different running patterns; so a running gait analysis  is a great place to start when finding the best fit from your running shoes. When you buy, think feel and fit, not fashion.

Ask yourself these questions… Do you run for long periods – four or more times a week?  Do you run short lengths a couple times a week?

When buying running shoes, keep these tips in mind:

The time of day you shop is a factor.  Feet swell as you use them and that’s especially important to remember when buying running shoes.  Try them on at the end of the day so you have a better idea of how they’ll feel after a run.  Make sure you have a half to a full thumb’s nail length from your big toe to the end of the shoe.

Take a short run around the store to test the fit, function and comfort before you buy.

Remember to take your orthotics with you and make sure you try them out in the shoes before you purchase them. (orthotics need to be replaced every about every 18 months)

Running in old worn-out shoes is one of the most common causes of running injuries. Your shoes lose cushioning, stability and shock absorption over time. A “good” rule of thumb is to replace your running shoes every 500km.

At Diversified Health our practitioners use a gait scan to help assess your foot concerns.  As you move across a pressure plate, thousands of tiny sensors capture the distribution of pressure of your foot and the computer displays 2D and 3D visual representations of the pressure under your foot.  These findings help the practitioners to evaluate your foot function.

Please contact the clinic if you have questions about what type of running shoes would be beneficial for your fitness level and remember that a running gait analysis can help get the best fit from your running shoes.

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Is Your Pain Acute Or Chronic?

Is Your Pain Acute Or Chronic?Most of us experience aches and pains from time to time, but aches and pains are not just for the over 50 crowd!

Types of Pain

Acute pain – is an intense and short-lived pain, usually caused by an injury.  When the injury heals the pain goes away.

Chronic pain – is pain that lasts much longer than acute pain and can be either mild or severe and lasts for months or even years.

How do health care practitioners classify pain?

Pain can be classified into nociceptive  (somatic, visceral),  or non-nociceptive  (neuropathic, sympathetic & referred) pain.

Nociceptive Pain – specific pain receptors sense temperature, vibration, and chemicals released from damaged cells; this pain is typically localized and constant.   Examples include fractures, burns, sprains, or inflammation.

Somatic pain – is when the nerves detect pain in the skin, joints, muscles and deep tissues. For example if you cut your skin, the pain you experience is somatic pain.

Visceral Pain –  these pain receptors sense inflammation in the internal organs. Examples of visceral pain is back pain.

Non-Nociceptive Pain  –   is the pain that comes from the nervous system where there are no specific pain receptors.

 Neuropathic pain  – is the result of an injury or disease in the central nervous system.  Nerves can become compressed by tumors, scar tissue, or by infection.  The pain may persist for months or years. Neuropathic pain is usually chronic, and in many cases is not fully reversible.

Sympathetic pain – occurs after a fracture or a soft tissue injury where the skin around the injury become extremely sensitive and painful.

Referred pain – is when the pain is felt either next to, or at a distance from the origin of an injury. For example, when a person has a heart attack, the pain can be felt around the arms, shoulders and back.

Measuring Pain

Pain is a very individual experience and is nearly impossible to measure objectively. A common way to assess pain is to use a numerical rating scales which asks the patient to rate their pain from 0 to 10.

Pain can be a red flag that points to a disease, illness or injury, so contact your health care provider if:

  • Your pain persists beyond 5 days
  • You have severe, unexplained pain
  • You have any sign of infection
  • You have an unexplained rash
  • Your pain is associated with starting a  ew medicine

Please contact our clinic if you have any questions regarding your health!

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Is Your Gym Making You Sick?

Is Your Gym Making You Sick?A single piece of gym equipment may have hundreds of users on any given day, and we all know that not everybody cleans the machines after they have finished their workout.

Sweat is not the only issue, there are viruses, bacteria, germs and even bed bugs that can live on surfaces for a few seconds, up to 48 hours.

Cleaning of the gym equipment, change rooms, floors and reception area should be a top priority for all fitness facilities.

Most fitness centres do clean their machines and facility on a schedule, but it is still easy to become exposed to another person’s sweat and germs if you use a machine right after someone else has just finished.

To protect yourself, here are some options for keeping  the gym equipment clean both before and after your workout.

Vinegar and Water-Based Disinfectant

Mix a 50/50 solution of water to white vinegar and place in a spray bottle and keep it on hand to wipe down the machines. Carry a small spray bottle in your gym bag and spray the solution directly onto the machine before use and wipe thoroughly.

A water-based cleaning solution should be sprayed on every machine and surface in the facility, including the mats and flooring to prevent the spread of athlete’s foot.  Many gyms offer spray bottles and paper towels for patrons to wipe down machines, but be sure to bring your own… just in case.

Wet Wipes

These are a fast and efficient way to clean the equipment if you do not want to be bothered with a spray bottle.

Hand Sanitizer

Frequent hand washing is essential to reduce the risk of germ transmission. Remember that most people will touch a wide variety of equipment and surfaces.  If your facility does not have hand-sanitizer dispensers mounted on the walls, bring your own small bottle of  hand sanitizer to use.

Towels

While towels will not kill viruses or bacteria, they  can provide a barrier  between you and the equipment, as well as “mopping up” sweat  by the last person; so bring a few extra towels to your workout.

Both sweat and cleaning products can break down vinyl and foam padding and these cracks and rips can become a breeding ground for bacteria. If you have to use a piece of equipment with a rip or crack, place a clean towel over the “lesion” and let the facility know of the crack or rip, so that they can repair the material asap!

A gym is a place where you can improve your health, but it can also be a breeding ground for viruses and germs, so protect yourself by using the above guidelines.

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Tips on Exercising Outside During the Summer

sky-wallpaper-bannerWe all love to spend time outdoors during the summer, but folks who spend many hours hiking, jogging, cycling, tennis, golfing or boating can experience a higher incidence of skin damage/skin cancer.

How can you enjoy activities and exercising outdoors this summer and be sun safe?

Don’t rely on products

Wear clothing that is specially made to protect from the sun’s UVA and UVB rays.  Always wear a  brimmed hat and sunglasses. (Make sure that the sunglasses block 90 to 100% of the sun’s UVA and UVB rays).

Use Sunscreen

For exercising outside, the higher the SPF in your sunscreen, the better. You should apply a full ounce (about a 3 tablespoons) every couple of hours, and more if you’ve been swimming or sweating!

Hydrate

One of the most important things to do is to stay hydrated and decrease your exercise intensity on extremely hot days.

The amount of water your body needs to stay hydrated depends on your body weight, body temperature, and the type of exercise you are doing.

For workouts of less than 1-1/2 hours, you should…

  • Drink about 500 mL of cool water 1 to 2 hours before you exercise.
  • Drink about 500 mL of cool water or a sports drink 15 minutes before you exercise.
  • Drink about 150 mL of cool water every 10 minutes during exercise.
  • Drink about 500 mL of cool water or a sports drink just after exercise.

Never get a sun burn

Avoid exercising and seek shade between 10 a.m. and 4 p.m. when the sun’s rays are strongest. If you spend a lot of time near water and sand, use extra caution as these surfaces reflect the damaging rays.

Following these few simple tips on exercising outside during the summer will  help to keep you safe and enjoying the great outdoors!

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Preventing & Reversing Osteoporosis

Preventing & Reversing Osteoporosis Guest Article by Dr. James Meschino

Recent evidence proves that specific dosages of Calcium, Vitamin D and the Icariin flavonoid (from the Epimedium Herb) can not only prevent osteoporosis, but also reverse bone loss in individuals who already have osteoporosis. In fact, the same dosages required to reverse osteoporosis are also the same dosages that prevent this disease.

Osteoporosis: The Magnitude of the Problem

Approximately one in four women and one in eight men over the age of 50 develop osteoporosis in our society. These are alarming statistic since 25% of individuals who sustain an osteoporotic hip fracture die within the first year from related complications. In Canada, more women die each year from the consequences of hip fractures than from the combined death rate from breast and ovarian cancer (Osteoporosis Society of Canada).

The real tragedy is that osteoporosis is 100% preventable, but its prevention requires optimal intake of certain nutrients, along with adequate physical activity. Sadly, most of your patients are not getting sufficient bone support nutrients.

Responsibility in Osteoporosis Prevention & Management

Chiropractors are viewed as “Bone Doctors” by their patients. As such, a great deal of the responsibility for the prevention and management of bone loss in your patients falls to you. In regards to nutrition, the following intake levels of calcium, vitamin D and icariin flavonoid have been shown to prevent osteoporosis and can even help patients with osteoporosis regain some of their bone density back.

Calcium 1500 mg
Vitamin D 1200-1400 IU
Icariin Flavonoi 60 mg (from Epimedium)

Recent Studies of Interest Showing Reversal of Bone Loss

1. The study by Hitz et al (2007) showed that supplementation with 1550 mg of calcium (from calcium carbonate) and 1400 IU of vitamin D increased bone density in men and women over the age of 50, who had already sustained a bone fracture previously. These individuals gained bone density in the neck of the femur (a critical site for life-threatening fractures) and spinal vertebrae.

2. The study by G. Zhang, L. Qin, Y. Shi. (July 2007) showed that supplementation with 60 mg of icariin could increase bone density in postmenopausal women. After two years of supplementation, bone mineral density at the hip (femoral neck) and lower spine (lumbar) increased by 1.6 and 1.3 per cent, respectively, in the icariin group, and decreased by 1.8 and 2.4 per cent, respectively, in the placebo group.

Other bone support nutrients of importance include:

Magnesium  500 mg
Vitamin C  1000 mg
Copper 2 mg
Zinc  15mg
Silica 2-3 mg
Boron 1.5 mg
B-50 Complex

Dr. James Meschino is the chief formulator for the Adeeva brand of products.  See his other health-related articles at: www.meschinohealth.com

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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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Do I Need To Go To The ER?

Do I Need To Go To The ER? Twenty five years ago, doctors used to make house calls, but in the 21st century  the only option you have is to stay home, see your doctor during office hours,  use a walk-in clinic or go to the emergency. So how do you know if your symptoms are serious enough to warrant a trip to the local ER…. Here are some guidelines.

Heart attack symptoms:

These can include the “classic” symptoms of  chest, left arm, or jaw pain, as well as shortness of breath, sudden dizziness, weakness, nausea; or unexplained sweating and fatigue.

Stroke symptoms:

A sudden numbness or weakness in a limb or one side of your face, sudden speech difficulties, trouble seeing out of one or both eyes, unexpected dizziness, loss of balance or an excruciating headache.

Trauma to the head:

If you receive a blow to the head that results in loss of consciousness, a seizure, or vomiting even if your symptoms happen a few hours after you hit your head.

Loss of consciousness/fainting:

It might be nothing more than you forget to eat, but it could also signal a heart problem or stroke.

Broken bone:

If your  limb looks drastically misshapen or out of place,  with swelling and bruising, and are not able to bear weight on the injured area.

Bleeding:
Bleeding that doesn’t stop when you apply pressure for 20 minutes or a gaping wound where you can see muscle, or bone.

Disorientation/confusion:

This could be a sign of stroke, seizure, dehydration, and other major problems.

Burns:
A burn that covers an area larger than 5 centimeters, breaks the outer layer of skin or causes numbness.

Bite/puncture wound:

Any bite where the skin is broken needs to be looked at; you may need antibiotics or a tetanus shot.

Ongoing pain:
Severe pain halfway down your back on either side of your spine, could signal a kidney stone or infection, as well as severe abdominal pain which can be appendicitis.

Unexplained fever:
An ongoing fever that can’t be controlled with acetaminophen or ibuprofen, or if your fever is 105 degrees or higher.

Abscess/infection:

Any abscess that is greater than the size of a quarter with an area around it that’s red and swollen.

Remember that these are only guidelines, and if you are unsure, err on the side of caution and call your health care practitioner, or go to the emergency.

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How Much Money Do You Spend on Fitness?

fitness imagesMany of us spend a small fortune on gym memberships or personal trainers to get physically fit and active. There are four major types of fitness training; flexibility exercise, dynamic strength-training, static strength-training, and aerobic exercise; all of which can be fit into your daily schedule without spending large amounts of money.

Flexibility training provides a foundation for all other exercise types. These stretching exercises reduce your risk of injury and improve your flexibility. Try a Tai chi or yoga class, both will help to reduce stress and improve your balance.  Many recreation centres offer a first class for free, so take advantage of these free demonstration exercise classes.   Your local library’s will have exercise DVD`s that you can rent or download activities such as yoga and stretching exercises.

Dynamic strength training consists of  types of exercises that strengthen your muscles over a full-range of motion, as performing a bench press, leg press or situp.  Check with your healthcare practitioners, many clinics now have Rehab Gyms and as a patient you can use the facility at little or no cost.

Static strength-training helps you to maintain muscle strength and tone. Isometric exercises come in two types: sub-maximal and maximal. Sub-maximal exercises involve contracting your muscles such as holding a dumbbell steady with your arm fully extended. Maximal exercises involve contracting your muscles with all your strength, such as pushing against a wall.

Aerobic training strengthens your cardiovascular system by increasing the heart rate.  They should be performed for longer than 15 minutes and should maintain your heart rate at about 60 percent of your maximum heart rate. Examples of aerobic exercise include fast walking, jogging, and swimming.  Joining a walking group will keep you motivated, or try participating in community-sponsored fun run.  If you need a bit more of a team atmosphere try joining a volleyball or basketball league that plays at your local community center.

Staying connected to you community is a good way to keep fit mentally and physically at little or no cost to yourself; and will keep you moving while having a great time!

Remember that all activity counts towards being physically fit, so even tasks such as household chores, or gardening will help you keep fit.

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How Laser Therapy Works

klaserWhat 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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8 Tips To Help Control High Blood Pressure

8 Tips To Help Control High Blood PressureHere are 8 lifestyle changes you can make to control your high blood pressure.

Watch your waistline

Blood pressure often increases as weight increases, so losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure.

Exercise

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure 4 to 9mm Hg.  If you haven’t been active, increasing your exercise level can lower your blood pressure within just a few weeks. Make sure to talk with your care practitioner about developing an exercise program that’s right for you.

Avoid being a “weekend warrior” , because those sudden bursts of activity could actually  put you at risk.

Eat healthy

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and limits saturated fat can lower your blood pressure by up to 14 mm Hg.

Reduce sodium

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.   Limit  your sodium intake to 2,300 milligrams (mg) a day or less. Remember to read food labels, and that processed foods are high in sodium.

Alcohol consumption

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and two a day for men.

Avoid tobacco products

We all know the dangers of smoking,  but did you know that the nicotine in tobacco products can raise your blood pressure by 10 mm Hg and for up to an hour after you smoke.

Sleeping

People who sleep five hours or less a night may be at higher risk of developing high blood pressure or worsening already high blood pressure.  Sleep helps your blood regulate stress hormones and helps your nervous system remain healthy. Over time, a lack of sleep can hurt your body’s ability to regulate stress hormones, leading to high blood pressure.

Reduce your stress

Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed such as work, family,or finances. Once you know what’s causing your stress, consider how you can eliminate or cope with stress in a healthier way such as getting a massage, acupuncture or start a yoga class.

As with any major health change, please consult a health care practitioner before you start your new health routine.

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