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Registered Massage Therapist Approved, Low Impact Things to Do This Summer in Victoria, BC

Low-impact activities recommended by a registered massage therapist in Victoria, BC.

Summertime is finally here and Victorians are anxious to get outside and enjoy all the activities and events our beautiful island has to offer. While many of the events Victorian’s look forward to every summer have been canceled due to the pandemic, there are still plenty of outdoor activities to experience. That said, when you’re recovering from an old injury, finding activities you can safely partake in can prove a challenge at times. Here’s a list of relatively low-impact activities to consider along with tips from our registered massage therapist in Victoria BC.

Exploring Victoria’s Local, Outdoor Markets

Victoria’s outdoor markets are a forager’s delight and are a perfect, low-impact way to spend a summer morning or afternoon without causing undue strain. Grab a coffee or snack and enjoy exploring the following markets at your own pace, and don’t hesitate to take a seat and rest along the way. Victoria hosts a variety of outdoor public markets but the following are a few of our favourites that are, thus far, still operating (according to physical distancing measures) this summer.

Safe Foraging Tips From a Registered Massage Therapist in Victoria, BC:

Being as neck, back, knee and hip pain can often stem from irregular gait issues, make note of your posture while standing. Keeping your shoulders back and knees slightly bent can help reduce undue strain when standing for long periods. Listen to when your body is asking for a rest. Fortunately, Victoria has a lot of areas suitable for sitting and resting. Also, don’t forget to hydrate! Carry a reusable water bottle with a splash of coconut water or a Nuun electrolyte tablet to keep your body well hydrated in the heat. Besides preventing dehydration and heatstroke, good hydration helps prevent muscle tension and lactic acid build-up.

Bastion Square Market

What to Expect: Located along Government Street (between Government and Wharf Street and beside Irish Times Pub), Bastion Square Market brings together local artists and makers, showcasing locally-crafted art, jewelry, baking, teas, clothing, hand-bound leather journals and more. Visit their Facebook Page for more details and event updates.

When: Thursdays, Fridays and Saturdays from July 4 to Sept 27

What Time: 11am – 4:30pm

Where: Bastion Square, along Government Street in downtown Victoria.

Getting There: Map and Directions Here

Midsummer Artisan Market

What to Expect: Hillside Shopping Centre is hosting a large outdoor market featuring food and wares offered by up to 50 local artists and vendors. There will be treasures abound for all ages to safely enjoy and explore while maintaining social distancing measures. Visit their Facebook Page for more details and event updates.

When: Saturday & Sunday of August 8th & 9th

What Time: Saturday 10am – 6pm, Sunday 11am – 5pm

Where: Outdoor Parking lot (behind Marshall’s Dept Store) of Hillside Shopping Centre, at 1644 Hillside Ave.

Getting There: Map and Directions Here

Moss Street Market

What to Expect: One of Victoria’s most popular outdoor markets. Local farmers, artists and craftspeople have been coming together at Moss Street to showcase and sell their goods since the early 1990s. Visit their Facebook Page for more details and event updates, and check out their market vendor map here.

When: Saturdays from May through October

What Time: 10am – 2pm

Where: Spanning Robert J Porter Park and Brooke Street Park in the Fairfield area on the outskirts of downtown Victoria.

Getting Here: Map and Directions Here

Get Back in Touch With West Coast Nature With a Trail Walk

Trail walking is a good, low-impact activity approved by a registered massage therapist in Victoria BC.

Vancouver Island is best known for its natural splendor, trails, coastlines and forests. While our outdoors are enjoyed year-round, summertime provides more daylight hours and warmth to enjoy our outdoor trails and waterfront. When was the last time you walked through the woods or relaxed at the beach? Whether you’re up for some light activity or need an excuse to get outdoors and catch up with a friend, Victoria offers a variety of low-impact trails and watersports to try this summer.

Trail Walking Tips From a Registered Massage Therapist in Victoria, BC:  

First and foremost, consider the activity, duration, outdoor elements, your current physical conditioning and pre-existing injuries before embarking on any activity. Make sure you pre-hydrate and carry enough water and light snacks to fuel your excursion. Always make a point of letting someone reliable know where you are going to be in case of emergency, and if the activity allows, carry your phone with you just in case. Make sure to wear the right footwear for long walks (no flip flops). 

A Forested Walk Around Elk and Beaver Lake Trail

What to Expect: The flat, 10km long, wood-chip trail that wraps around Beaver Lake and Elk Lake is perfect for walking while catching up with a friend. The soft, marked trail that outlines the edges of both lakes is lined with tall trees that shelter much of it from the sun. While the flat trail is ideal for low-impact walking and jogging, prevent aggravating a pre-existing injury by considering the distance and what your body is accustomed to. View this page on Victoria Trails website for more details and directions.

When: Year-Round

What Time: Anytime during daylight hours. Depart on your walk no later than 2-3 hours from sundown.

Where: Located in Saanich, which is about a 20-minute drive from downtown Victoria. To start your walk from Beaver Lake Park where there is ample parking, take the Pat Bay Highway, heading towards Sidney. Take a left at the traffic lights at Elk Lake Drive and keep left before turning right into the entrance of Beaver Lake Park. Once you enter the park, continue driving along the narrow, wooded road until you reach the first large parking area. Leashed dogs are always welcomed on the trail but not on the beach or picnic areas between June 1st to Sept 15.

Getting Here: Beaver Lake Park Map and Directions Here.

Decompress With a Beachfront Stroll Along Island View Beach

What to Expect: Take in the fresh ocean air and scenic views of Haro Strait with a leisurely walk along the 2km long, flat gravel trails surrounding Island View Beach. Less than a 30-minute drive from downtown Victoria, Island View Beach is one of Victoria’s most scenic, sheltered waterfronts and includes designated parking, washrooms, picnic and camping areas. Leashed-dogs are always welcomed on the trail but are not permitted on the beach or picnic areas from June 1 to Sept 15. Visit their page on Victoria Trails website for more details and directions.

When: Year-Round

What Time: Any time of day or evening. Island View Beach offers an excellent vantage point for stargazing as well.

Where: Central Saanich. Take Pat Bay Hwy towards Sidney and turn right on Island View Road.

Getting Here: Map and Directions Here

Explore the Coastlines by Paddleboard

What’s island living without indulging in a water sport or two? What Victoria lacks in big surfing breaks, it makes up for in ideal conditions for lower-impact activities such as stand-up paddle boarding. 

Paddle Boarding Tips From a Registered Massage Therapist in Victoria, BC:

If you’re going to bring items with you, It’s a good idea to place your phone, keys and cash in a sealed Ziplock bag before placing them in a dry bag affixed to the paddleboard. Always let someone know where you’ll be, and wear a life jacket. 

When renting your paddleboard, a reputable vendor will take the time to properly fit you to a lifejacket and paddle length. The appropriate paddle length will help you maintain proper balance and posture on the board while reducing undue stress and tension in your arms, shoulders, neck and back.

While paddleboarding is considered a relatively low-impact activity compared to more strenuous water sports, its suitability depends on your current conditioning and the nature and location of your injuries. Balancing on a paddleboard requires the exertion of core muscles, and stabilizing muscles of the quads, glutes, hamstrings and calves, while the action of proper paddling works the upper back, shoulders and trapezius muscles. Make time to stretch your muscles while they’re still warm following your paddleboard excursion. People with excessive upper back, shoulder and neck injuries should consult with their registered massage therapist, physician or health practitioner before engaging in any new activities.

Paddleboarding the Sheltered and Scenic Waters of Brentwood Bay

What to Expect: You’ll find a variety of paddleboard rental services and areas to explore throughout Victoria and Saanich. One of the things we love about paddle boarding in Brentwood Bay is the sheltered waters of Saanich Inlet that connect to Tod Inlet which runs behind Butchart Gardens. We also appreciate Brentwood Bay Lodge’s full-service marina (complete with private washrooms and showers), and of course, the on-location pub. 

The waters of Brentwood Bay offer ideal conditions for paddleboarding. And Pacifica Paddle Sports sets you up right there on the dock. Take one of their tours or go off on your own. Paddle the coastline west of the docks for a fun tour through moored sailboats before reaching the serene waters of Tod Inlet. Take your time around stony outcrops to marvel at colourful abalone and starfish, and mind your paddling as you glide over the glass-like waters of Tod Inlet that tuck behind Butchart Gardens–home to blooms of beautiful but relatively harmless, fried egg (Phacellophora camtschatica) jellyfish. You’ll likely work up an appetite, and the Brentwood Bay Pub and Patio are a perfect way to complete your day. 

When: Mon through Sunday

What Time: 9am – 8:30pm

Where: Located at Brentwood Bay Lodge and Marina (an estimated 30-minute drive from Downtown Victoria). Pacifica Paddle Sports Brentwood location is nestled on the docks of Brentwood Resort’s marina.

Getting Here:   Map and Directions Here.

We’re Here for You

An injury doesn’t mean you have to sit on the sidelines this summer. There are plenty of low-impact activities you can still safely enjoy. Be mindful of the signals your body sends you, be prepared for each excursion, and make time for adequate rest, recovery and self-care. 

If you have any questions, pains or concerns, consult a registered massage therapist in Victoria at Diversified Health Clinic for information about the treatment options and integrated approach we offer. 

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Could Your Foot Pain Be Plantar Fasciitis?

Plantar fasciitis is a painful condition located along the bottom of the foot, predominantly in the arch area. It is caused by overuse of the arch tendon (plantar fascia) of the foot; and if you’ve ever suffered from Plantar Fasciitis, you know that this can be one of the most irritating and hard to treat injuries there is.

The most common causes of plantar fasciitis are overly tight or inflexible calf muscles and/or surrounding and supporting tendons which leads to persistent pronation of the foot. This pronation can produce over-stretching of the arch tendon, and can lead to inflammation and thickening of the tendon.

The Plantar Fascia is a band of tissue that runs from your heel down through most of the length of your foot. It could be considered to be a “shock absorber” for your arch. This tissue is also known as the arch tendon. When this tissue becomes inflamed, the result is Plantar Fasciitis, a condition that can result in moderate to severe pain in your heel and foot.

Plantar Fasciitis, over time, can also cause a heel spur. If untreated, the condition can become degenerative, causing further pain, symptoms and long-term treatment challenges.

Not surprisingly,  runners, golfers and tennis players who spend long hours on their feet are some of the most common victims of Plantar Fasciitis.  Additionally, those over 40 are more susceptible, as is anyone who is predisposed to the condition. People with tight calves are thought to be more likely to develop the condition, as is anyone who spends time on their feet without proper footwear.

Temporary relief from Plantar Fasciitis can often be found through stretching localized massage, or anti-inflammatory medications. This relief is typically short-lived, however, as the condition will usually persist until it is properly treated and the underlying cause is identified and addressed.

Permanent relief from Plantar Fasciitis will usually come from a combination of the following approaches:

– Improved footwear for the activity you’re engaging in

– Orthotics, if determined to be necessary to proper foot alignment and support.

–  Specific Stretching for the foot and calf muscles

– Physiotherapy; IMS is often used in this area.

– Massage

– Laser Therapy to treat the inflamed area

– Athletic tape to support the arch tendon

– Shockwave Therapy to treat the inflamed area

You should seek treatment if you suspect that you may have this conditions as it can become more severe if left unattended.

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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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Direct Billing & Insurance Coverage

ExteriorDiversified Health Clinic offers the service of direct billing for your healthcare treatments, so you have one less chore to deal with.

We are approved healthcare providers and can direct bill to:

Many of Diversified Health’s services, modalities and treatments are covered by private insurance plans, extended health plans provided by an employer, Medical Service Plan (MSP), WorkSafeBC, and ICBC.

Medical Service Plan of BC Coverage:

The BC provincial health plan (MSP) covers core health services including:

  • Medically required services provided by a physician, including diagnostic services, (For example; laboratory services provided at approved facilities when ordered by a registered physician, or certain other health care practitioners

*MSP may provide limited coverage for other services and treatments provided at Diversified Health Clinic.

Extended Health Benefits:

Many extended health companies provide benefits that allow Diversified Health to bill your treatments directly on your behalf, or the insurance companies can reimburse you directly for treatments that are not covered by provincial health care.

  • Treatments such as Chiropractic, Physiotherapy, Registered Massage Therapy, and Acupuncture are often covered by extended health benefits.

WorkSafe BC Coverage:

If you have been injured on the job, WorkSafe BC (WCB) will cover treatments at Diversified Health for Chiropractic services.

ICBC Insurance Coverage:

If you’ve been injured in a motor vehicle accident, ICBC medical benefits will often cover physiotherapy, chiropractic and registered massage therapy treatments.

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Please feel free to contact Diversified Health Clinic to discuss your “payment” options, after an injury or accident.  Diversified Health is knowledgeable and adept at working with insurance providers and sorting out any “glitches”, whether it’s ICBC, WCB, MSP, an extended health insurance company or a lawyer.

Diversified Health can direct bill without the following information, however, we ask that you contact your extended health provider to find out your individual benefit coverage, including…

  • What is your annual coverage?
    What is your deductible?
    What is the percentage amount the insurance company will cover? ( ie: 100%, 65%)

For more information on how to set up your direct billing account, please contact our front desk staff at 250-382-0018 or email us.

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Do’s & Don’ts of Pain Free Gardening

Here are some simple tips on the do’s and don’ts for pain free gardening, and how massage therapy can help  with pain relief if you overdo it.

1. Warm up with light movement or a brisk walk to loosen your muscles and increase your flexibility. The smooth coordination of your muscles and ligaments is an important part of safe exertion in gardening and avoiding aches and pains. Also set modest goals for each portion of the day and assess your progress and how you feel every couple of hours.

2. Know your strengths and limitations. Do not overexert, vary your activities, and take regular rest breaks. Every hour, give yourself 5 minutes to stretch, sit down, and drink to replenish the fluids lost from your exertion.

3. Avoid bending over repeatedly while standing upright when performing ground-level work like weeding. Get closer to the task by kneeling or sitting on the ground or a gardening bench, rather than bending and twisting from the waist.

4. Keep your back protected when you stand up from a sitting or crouching position. Rise up by straightening your legs at the knees, not by lifting your torso at the waist.

5. Lift dirt and plants by letting your arms, legs and thighs carry the load: bend and straighten at the knees instead of the hack and hips. You are most vulnerable to injury when you are bending at the waist and reaching, so lift the load close to the body’s torso and handle smaller, more manageable loads at a time.

6. Use long-handled tools to give you leverage and help avoid having to stoop down while raking or digging.

7. Switch hands frequently when doing prolonged raking, hoeing or digging actions. Repetitive motion on one side can bring on progressively serious joints imbalances and may produce postural mis-alignments and pain. Avoid repetitive-motion injuries by dividing up each task into sections that allow you to switch activities and posture often.

8. Don’t work too long in one position, especially one that is awkward or unusual. This can reduce circulation, restrict mobility, and promote strain injuries.

If you should find yourself with painful joints and muscle because of gardening, remember that massage therapy provides significant reduction in back pain, (including lower back pain), migraine headaches, neck aches, shoulder pain, joint pain, overused or sore muscles, arthritis, and muscle injuries.

At Diversified Health our Registered Massage Therapists tailor each session to your needs from a whole body massage to a quick half hour hand massage.

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Treatments To Consider For Low Back Pain

Most cases of low back pain can be caused by a variety of problems, including muscle strain or sprain, herniated disc or degenerative disc disease. Typical sources of low back pain include:

  • Osteoarthritis
  • Muscle spasm
  • Ruptured or herniated disk
  • Sciatica
  • Strain or tears to the muscles or ligaments supporting the back
  • The nerve roots in the low back, may be irritated
  • The bones, ligaments or joints may be damaged

Low back pain from a muscle strain is the most common and can be caused by lifting a heavy object, lifting while twisting, or a sudden movement or fall.  While pain or discomfort can happen anywhere in your back, the most common area affected is your low back.

When the muscles in the low back are strained or torn, the area around the muscles becomes inflamed.  This inflammation causes the muscles in the back to spasm and cause low back pain.

Treatment for low back pain depends upon the patient’s history and the type and severity of pain. The vast majority of lower back pain cases get better within six to eight weeks.

Treating low back pain consists of a combination of treatments, such as Chiropractic, Massage, Physiotherapy, Acupuncture, Cryo/Hydro Therapy, Laser Therapy, TENS therapy, Ultrasound, eToims, Decompression Table, Graston Technique, Shockwave Therapy, Neuro-mechanical Adjusting Tool as well as topical ointments such as Traumeel and nutritional supplements that help with inflammation.

An exercise program is necessary and essential to rehabilitate the spine, increase your range of motion and help alleviate back pain.

With the first symptoms of low back pain, stop the activity for the first few days; this allows injured tissue to begin to heal, and reduce any swelling or inflammation. You can also apply heat/ice to the painful area. Always use ice for the first 48-72 hours, then use heat.  You can also take something to help with the inflammation such as ibuprofen or nutritional supplements.

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Treatments for a Tension Headache

“The International Headache Society (IHS 2013) has validated cervicogenic headache as a secondary headache, which means headache caused by a disorder of the cervical spine and its component bony, disc and/or soft tissue elements, usually but not invariably accompanied by neck pain”.

Many of us suffer from headaches on a regular basis. Instead of taking a pain relief medication, why not try a chiropractic, physiotherapy, massage therapy or acupuncture treatment.

Stiff joints in the upper neck are the primary cause of cervicogenic headaches.  If a joint, surrounding muscles are injured or irritated, the joints can become stiff and cause pain to be referred into areas of the head.

Here is a list of symptoms that are generally associated with this tension headaches:

  • Constant and dull ache
  • Stiffness or restricted movement of the neck
  • Pain radiating from back to the front of the head
  • Headache worsened by sustained postures or certain neck movements
  • Dizziness

Chiropractors and Physiotherapists are skilled at correcting muscular imbalances, which can contribute to the development of cervicogenic headaches.

Acupuncture is also effective for all types of headaches. “The available evidence suggests that a course of acupuncture consisting of at least six treatment sessions can be a valuable option for people with frequent tension-type headache”.

Tension headaches can be effectively treated with massage therapy. Massage therapy promotes circulation, decreases pain from Trigger Points, and helps to relieve muscle spasms. Massage therapy has also shown to decrease levels of the stress hormone Cortisol, while increasing endorphins.

Some of the methods and modalities used at Diversified Health include:

  • Joint mobilization (flexibility of muscles) this includes stretching; manipulations techniques to restore full range of motion without pain:
  • Tens: (Transcutaneous Electrical Nerve Stimulation). A TENS machine works by sending electrical pulses across the surface of the skin and along the nerve strands.  Transcutaneous electrical nerve stimulation sends a painless electrical current to specific nerves. The mild electrical current generates heat to relieve stiffness, improve mobility, and relieve pain.
  • IMS/Dry Needling:  dry needling, also referred to as intramuscular stimulation (IMS) and/or intramuscular therapy (IMT) is a procedure in which an acupuncture needle is inserted into the skin and muscle.  Dry needling is primarily directed at myofascial trigger points. Shortened muscles often have “trigger points” that can contribute to referred pain, relaxation or release of these tightened areas can help improve neck muscle function
  • Shockwave therapy: Shockwave Therapy is a non-surgical treatment of soft tissue, bone, and joint pain.  Shockwave treatments send high-energy mechanical pulses to an injured area. These high-energy mechanical pulses stimulate the breakdown of scar tissue, improves blood circulation, and decreases inflammation; which helps speed up healing and recovery times.
  • Spinal Decompression: Spinal decompression provides relief to severe back and neck pain sufferers by gently reducing the pressure within spinal discs.
  • Class IV K-Laser: Class IV K-Laser therapy is based on the concept of photobiostimulation; when photonic energy (the laser) is focused on soft  tissue, ATP production can be boosted. ATP is the substance responsible for cellular energy production.
  • eToims/Needless IMS: eToims, is a non-invasive treatment for pain and inflammation in the body’s soft and connective tissues.
  • Graston technique: The Graston Technique is an instrument-assisted, soft tissue mobilization therapy.  The Graston Technique safely removes scar tissues and scar tissue adhesions that have occurred as a result of chronic inflammation, injuries, repetitive motion or from old injuries of the past.

Please contact our health care practitioners to discuss which type of treatment would be beneficial to your health issues.

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Two Major Categories of Headaches

There are 2 major categories of headaches, primary headaches and secondary headaches. Each category of headache is based on the source of the pain.

Primary Headaches:

Primary headaches include migraine, tension, and cluster headaches.

  •  A migraine is a severe, painful headache that can be preceded or accompanied by sensory warning signs such as nausea, vomiting, and increased sensitivity to light and sound.  A migraine can last for hours or even days.  A migraine headache is often “triggered” when a person is exposed to a specific set of circumstances.  These circumstances can  include, hormonal, environmental, food based, or stressful situations.
  • Tension headaches are caused by muscle contractions in the head and neck regions. When the muscles covering the skull are stressed, they can become inflamed, go into spasm, and cause pain.  Tension headaches can be caused by a variety of foods, activities, and stressors such as heightened emotions, tension or stress.
  • Cluster headaches are a series of short but painful headaches.  The exact cause of cluster headaches is unknown, but cluster headache patterns suggest that they run in families, and that genes could play a role. Doctors do know that a nerve in the face is involved, creating debilitating pain, usually on one side of the head.

Secondary Headaches:

  • A secondary headache is a headache that is present because of another condition, and can include sinus headaches, headaches from illness, headaches from a hangover, headaches from a trauma event such as a car accident, headaches from a brain tumor, and a Cervicogenic headache (such as a degenerative disc disease of the cervical vertebrae).

How To Lessen The Effects Of A Headache:

  • Physical therapy, massage therapy, biofeedback, and stress management can all be used to help control many types of headaches.
  • Over-the-counter treatments, such as aspirin, ibuprofen, or acetaminophen can treat the pain of some types of headaches.
  • Applying an ice pack can help to reduce inflammation that contributes to headaches.
  • Aromatherapy
  • A few simple exercises to stretch your head and neck can help reduce the intensity of the headache.
  • Deep breathing helps fresh oxygen circulate through your blood, helping to relax your mind and body.
  • Dehydration can be a common cause of headaches, so aim for 6-8 glasses of water a day.

Know your body, and what helps to relief or shorten your headache.  Does fresh air help, does turning off the lights, or turning on soft music help.

Headache Journal:

If your headaches are happening on a regular basis, keep a headache journal. Keep track of the dates and times you have a headache. Track where and what you were doing an hour to half an hour before the headache started; this can be helpful to find triggers if any for your headaches.

Other details to keep track off are how much sleep you had, and what you ate and drank, in the 24 hours before the headache, as well as, how long your headache lasted, and what if anything helped relieve the pain.

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Benefits of Massage Therapy for Physical and Mental Health

Massage therapy sessions are beneficial to physical health and mental health.

Massage therapy can improve overall physical health by increasing the immune system function, decreasing heart rate, decreasing blood pressure, and lowering stress, just to name a few. Massage therapy can also provide many benefits for your emotional health.  Here are just a few of the ways massage therapy provides emotional and physical support.

The Body

  • Relieves stress and aids in relaxation
  • Relieves muscle tension, stiffness and pain. Massage reduces these symptoms by stimulating the release of endorphins
  • Improves the healing time of strained muscles and sprained ligaments; as well as reducing pain, swelling, and the formation of scar tissue
  • Improves flexibility and range of motion
  • Improves the circulation of blood and movement of lymph fluids, which supply nutrients to individual cells; while improving the cells ability to rid the body of waste materials from these cells
  • Reduces blood pressure
  • Helps relieve tension headaches
  • Enhances the health and nourishment of the skin
  • Strengthens the immune system

The Mind

  • Massage promotes calm thinking by relaxing the mind and the body; which can lead to a better and deeper sleep.  Getting adequate sleep can help to reduce irritability, fatigue, and the ability to think clearly
  • Massage promotes a more relaxed state of mental alertness; which can help to quiet the mind and enter a state of  total relaxation
  • Helps relieve mental stress and reduces anxiety levels by producing endorphin’s such as serotonin and dopamine which help with depression
  • Satisfies the need for touch, which fosters a feeling of well-being.  Negative emotions like anxiety, and depression will manifest as physical symptoms, such as increased aggression, anxiety, depression, and fatigue

Stress and the challenges of daily life can influence our mind-body connection, which is a complex relationship between our thoughts, emotions and our bodies. Regular massage therapy can help alleviate many symptoms that  block your recovery.

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9 Ways to Avoid The “Seasonal Blues”

Beating the “Seasonal Blues”During this time of year it is easy to feel stressed-out and overwhelmed; so we’ve rounded up 9 ways to help you escape the seasonal blues.

Do Less – Enjoy More

Most of us go overboard to please others especially during the holidays, from shopping, family obligations to attending numerous events. This season why not take care of yourself, and say no to one or two activities!

Say Good-Bye To Perfection

Remember that the world is not going to end if your home is not “Martha Stewart” perfect, or if you have a pile of laundry on the kitchen table. Use your energy and focus on the important things – the people in your life.  As author Richard Carlson wrote “Don’t sweat the small stuff “!

Stop Over Scheduling

If you can’t slow down and relax during this time of year, when can you?  Your daily agenda shouldn’t make you feel stressed and overwhelmed. Slow down, simplify your schedule and learn how to delegate!

Find Time To Exercise

It may be the last thing you feel like doing when you’re stressed out, but going for a walk or attending a Pilates class can actually make you feel better. Research has found that exercise can boost your mood for up to 12 hours and can decreases anxiety.  So get out of the house and go for a brisk, 20 minute walk every day.

Health Maintenance

Take some time for yourself and schedule a massage or an acupuncture session; your health care practitioners can help you keep healthy and feeling fit.

Put Down the iPhone

Enjoy spending time with your family and friends without the constant buzz of your smart phone.  It becomes a habit that is very hard to stop, and repetitively looking at your phone is exhausting, and contributes to mounting stress.

Re-Think Old Customs

Ending old customs can be a good policy if you’re a lone or grieving.  Start some new traditions that will have happy memories associated with them.

Positive Thinking

Negative thoughts drain you of energy and keep you from being in the present moment. The more you give in to your negative thoughts, the stronger they become. On-the-other hand, a small positive thought can have the same effect -developing into a beautiful positive outcome.

Get More Sleep

Don’t underestimate the value of the power napor a good night’s sleep.  Light exercise like yoga or walking at night can help sleep as it releases tension without over stimulating the body.

Music can also help by soothing your mind and body as well as meditation, which can relieve stress in the body and mind. It’s a great technique to use before bedtime because it relaxes the body, clears the mind, and creates inner peace.

Put yourself first for a while. Take care of yourself, pay attention to your needs and desires, and find the courage to do something about them.

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