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Choosing a Running Group

marathon-runners-580x387With so many approaches to running and fitness, you want to be sure that you find just the right group: whether that’s 5K, running a 6 minute mile or training for a marathon. Running groups usually ask for a nominal annual fee which covers the cost of weekly coaching. Here are some ideas to get you started on finding a running group that’s right for you.

Location
Make sure that the location, time of day and day of the week work for you. If you have a long commute or it’s at an inconvenient time or day; there’s a good chance that you will sabotage yourself and stop going.  Most running groups have a weekly training session, and then a long run during the weekend.

Coaching Style
The coach’s training style will have a large influence over the runners and is an important step in determining if a particle running group is for you. Are you looking for strictly training, or are you looking for a social aspect? Does their training approach work with what your needs are? Is the trainer patient with beginners, and are they motivating the seasoned runners? Most running groups will let you do 1 or 2 classes with them before you join.

All Levels
Make sure your running group can work with everyone in the class.  You should be looking for flexibility in the group, as well as making sure that your specific needs will be met. Make sure your running group promotes other activities such as swimming or cycling:  cross-training is important to keep your body healthy and injury free.  If you have any medical limitations, or are recovering from an injury, make sure to ask if they can tailor the classes to include your healing time or physical restrictions.

Do You Race?
Pick a group that likes to race and that has many different race options. The range should include 5Ks, 8Ks, 10Ks, half marathons and marathons. It’s a great way to keep yourself motivated.

Access to Healthcare Practitioners
As with any sport, accidents and injuries happen. It helps if your running group is knowledgeable about healthcare practitioners that deal with running injuries; such as local Massage Therapists, Physiotherapists and Chiropractors, and can refer you to these professional if needed.

Check your local running store for information on running groups –  they’ll be able to direct you to a group that’s right for you.

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Foam Rolling At Home

foam-rollers-roundFoam rolling is a self massage technique used to help release tight muscles and trigger points. Using a foam roller allows you to apply pressure and compression to specific points on your body which help to “break up” muscle knots, improve blood flow and aid in the recovery of muscle function. Healthy muscles are elastic, healthy and pain free.

One of the most popular types of massages is a deep tissue massage.   The goal of a deep tissue massage is to release chronic muscle tension. The focus is on the deepest layers of muscle tissue, tendons and fascia, which is the protective layer surrounding muscles, bones and joints.

It is always recommended to consult with your healthcare practitioner before you start to introduce a new therapy such as the use of a foam roller. Craig Lawrence, a registered massage therapist at Diversified Health encourages the use of foam rollers between scheduled therapy sessions.  Using a foam roller in between your regular massage sessions helps maintain the health of your muscles, by prolonging and nurturing the work that was achieved during your massage session.

Deep compression, by rolling on a foam roller helps to break up and relax tight muscles.  The goal of massage therapy or foam rollers is to release trigger points, allow normal blood flow to return, re-establish proper movement patterns and allow the user pain free movement.

Using a foam roller, allows the user the ability to control the healing and recovery process by applying pressure in precise locations. To foam roll properly:

1. Apply moderate pressure to a specific muscle or muscle group using the roller and your body weight

2. Roll slowly, no more than one inch per second

3.  Pause for several seconds and relax as much as possible for areas that are tight or painful – after 5-30 seconds the muscle will relax and the discomfort or pain should lessen

4. If an area is too painful to apply direct pressure, use the roller on the surrounding area and talk to your practitioner

5. Do not use foam rollers directly on a joint; the foam roller is meant for muscles and connective tissue only

6.  Wait 24-48 hours before focusing on the same area

The foam roller works the same way as a massage, by breaking up the fibrous tissue that has built up so you have better circulation flow, which in turn, reduces soreness.

Remember that the foam roller isn’t a substitute for a practitioner when you’re injured. If your muscles or tissues are inflamed, don’t use a foam roller, you can cause more damage to your body.

If you have any questions regarding the use of foam rollers, please contact Craig Lawrence, RMT at 250-382-0018.

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Natural Stress Relief

ExteriorNearly one in three people view their lives moderately to severely stressful, and more than 50% feel that stress has a moderate to severe impact on their health problems. We’ve identified some symptoms of stress, and some ways to approach natural stress relief.

Symptoms of Stress

Stress has been linked with detrimental health effects including heart disease and even brain shrinkage. Below are just a few of the symptoms cased by stress.

  • Trouble sleeping
  • Feeling irritable and defensive
  • Headaches
  • Trouble concentrating or remembering
  • Tense, tight muscles
  • Anxious, jittery, or nervous feelings
  • Difficulty breathing
  • Upset stomach, diarrhea, or constipation
  • Having trouble making decisions
  • Frequent colds, viruses, or infection

Having stress is not necessarily bad, but you need to be aware of the sources of stress and have a way to cope. There is no “right” way to handle stress – you need to find out what works for you.

  • Eat well. Good nutrition can improve your mood and your ability to handle stress.
  • Get enough rest, but don’t stay in bed to avoid problems;
  • Avoid using caffeine, cigarettes, or alcohol
  • Simplify your life by setting priorities for yourself.
  • Exercise at least three times a week.

Massage

Studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress.

  • Improved circulation – Having an increase in blood flow and circulation to areas of your body helps promote cell growth and organ function.
  • The feeling of well-being – Massage increases the available levels of dopamine and this explains the satisfaction experienced during and after a massage.

Acupuncture

The body secretes hormones into the bloodstream as a reaction to stress. Acupuncture can block the chronic, stress-induced elevations of these hormones leaving you with a sense of calm & relaxation.

Physiotherapy

Physiotherapy can assist decease stress levels through manual therapy. Manual therapy involves manipulation of muscles and tissues in the body. This technique is used to reduce muscle tension, improve circulation, and carry fresh oxygen to tissues in the body.

Chiropractic

One of the effects of chronic stress is prolonged muscle tension. This muscle tension can leads to mis-alignments of the spine and the other joints in the body. These mis-alignments can cause common conditions such as; back pain, neck pain, and headaches. Chiropractic adjustments correct these mis-alignments, reduce nerve irritation, improves circulation, and releases muscle tension.

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Headache Treatments That Don’t Include Medication

headacheMillions of Canadians suffer from headaches ranging from mild to debilitating.  But, what if you don’t want to reach for medication for your symptoms.  The next time you feel a headache coming on, here are some non medical approaches you can consider.

Acupuncture

The belief in acupuncture is that all headaches begin when the natural flow of chi is disrupted, and acupuncture can restore this energy flow by releasing  pain-reducing chemicals, such as endorphins.

Massage

For temporary relief,  get a neck, back, head, or shoulder massage. Holding tension in your muscles is a common cause of headaches and migraines.

Stretching

Headache-relieving stretches can help to relieve muscle tension which contributes to pain. Hold each stretch for five seconds, and repeat several times.

  • Range of motion for the neck (chin forward, upward, and toward each shoulder)
  • Shoulder shrugs (shrug up, up and forward, and up and back)
  • Neck isometrics (press palm into forehead and hold; press hand on each side of the head)

Yoga

The relaxation exercises found in yoga combine physical postures, breathing exercises, and meditation to boost relaxation and balance the mind, body, and spirit.

Lavender Oil

Lavender oil can be either inhaled or applied topically.  Placing one drop of lavender oil to every 236 milliliters of boiling water, and then inhaling the vapors, can help you to relax tense muscles.  Lavender oil can be applied externally without diluting it; such as on a pillow or your temples. Lavender oil can help you relax.

Peppermint Oil

Peppermint oil has shown to be beneficial in relieving tension headaches. Peppermint oil has vaso-constricting and vaso-dilating properties, which can help improve and promote blood flow in the body.

Diet

Making changes to your diet and keeping track of those foods that trigger a headache or migraine can be useful for reducing the frequency of your headaches. Certain foods can effect the frequency and severity of headaches, including dairy; chocolate; citrus fruits; red wine, nitrates found in  products such as bacon,and foods containing  monosodium glutamate / MSG.

You can also try:

Apply an ice pack – Try placing it on your forehead, temples or the back of your neck.

Lie quietly in a low-lit room.

Improve your coping skills when it comes to dealing with stress. Chronic stress is one of the leading causes of headaches.

Deep breathing can help you unwind  – lie still while breathing in and out slowly, and be conscious of relaxing various muscle groups, working from your head to your toes.

If you suffer from frequent headaches, please contact your  doctor or health care practitioner.

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Is Your Workspace Causing You Harm?

iStock_000004274272MediumSitting in front of a computer monitor or laptop for long periods of time is associated with numerous health problems, ranging from weight gain, to cardiovascular disease to a shortening of your life expectancy. Other symptoms include fatigue, headaches, arthritis, increase in blood pressure, risk of fractures, and neck and back pain.

Below are some tips that will help you to stay injury free and energetic throughout your work day.

How to Avoid Aches and Pains at Your Desk:

Sit as close as possible to your desk, with your upper arms parallel to your spine and your hands and forearms rested on the work surface. If your arms are not supported, the muscles of your neck and shoulders will try to compensate and you will end up with shorten tight muscles.

Make sure your elbows are at a 90-degree angle, and your legs are bent at the knees at a 90 degree angle. Adjust your chair higher or lower to achieve the 90-degree angles. If you have to lift your feet off the ground because of a chair or a desk that is too high, use a footstool to prop and rest your feet at the 90 degree angle.

Chair depth refers to the length between the back edge and front edge of your chair. To check for proper chair depth, sit all the way back in your chair so that your back is fully supported by the backrest and check the room between the front edge of your chair and your calves by making a fist and bringing it to the edge of the chair and pushing it on the calf. If you can’t fit your fist between the front edge of the chair and your calf, your chair is likely too deep, which will decrease your circulation.

Moving the chair’s backrest forward or inserting a cushion to support your lower back, should solve this problem. Low back support is essential in preventing slouching and reducing back pain.

How to Avoid Typing Pain:

Poor typing posture, either from improper seating arrangements or tight muscles, can lead to sore hands, fingers and carpal tunnel syndrome. Remember to use minimum force when typing on the keyboard, and place the keyboard directly in front of the monitor.

Take each hand, one at a time and place all five finger tips together. Slip a wide rubber band ( the rubber bands that hold the broccoli stalks together in the grocery store are perfect) around all five fingers and draw them apart against the resistance of the band, this will help reduce and strengthen your hand and finger muscles.

Your hands have many muscle, and like with any muscle, deep massage will break up knots, reduce pain and improve function. Try rolling a hard ball into your palm halfway through the day, or see a massage therapist for a hand massage at least twice a month. Hand massages are normally 20 to 30 minutes in length, and are a great lunch time activity.

How to Avoid Shoulder Slumping:

Sitting, typing and focusing on a screen a few inches below and in front of you will create slumped shoulders, unstable shoulder joints, and tight “pecs”.

Naturally our shoulder blades are stable, retracted, and down. This protects our shoulders and allows full mobility. When we slump forward, our shoulder blades drift apart, jeopardizing our shoulder stability.

Try to fully protract your shoulder blades by pushing your arms as far forward as possible which will spread your shoulder blades; then lift your arms up directly over your head. If you can’t do that comfortably, your shoulders are out of place.

Slumping shoulders will pull the rest of your spine out of order, simply because you’ve got the combined weight of your head and upper trunk pulling down. To avoid the slump, make sure when you sit, your buttocks sits far back in the chair, and roll your shoulders one at a time back, and down.

Your monitor or laptop needs to be at eye level or slightly above eye level. This will keep your head in the correct position, above your should with no tilting. Watch your head position, and try to keep the weight of your head directly above its base of support – the neck. Maintain your thoracic spine, by keeping the shoulder blades retracted; which means back and down.

How to Avoid Computer Vision Syndrome:

Eyestrain is an issue that affects anyone who looks at a computer screen all day. It has plenty of short term symptoms like dry eyes, blurred vision, headaches, and more.

Adjust the monitor’s position so that is 50-80 centimeters away from your eyes, with the top of your monitor at eye level. For most of us, that means you will need to raise your monitor by using a riser, or a stack of books.

An work space with too much light can create monitor glare that quickly tires your eyes. Turn off the over-head fluorescent lights and make sure that your light source is never directed behind or in front of your screen. Use indirect lighting such as a floor or desk lamp.

Use the 20-20-20 rule: Every 20 minutes, find an object about 20 feet away, and stare at it for 20 seconds; this will exercise your eyes and give them a break from your monitor’s screen.

Remember that the best thing you can do for yourself at work is to keep moving throughout the day!

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What Causes Sore Muscles?

sore_0Mild muscle injuries create microscopic damage/tears to the muscle fibers,  and scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.

Sore muscles are usually caused by doing an activity you’re not used to (like running a marathon when you normally jog just a few miles or you have quickly increased your exercise intensity level or length of your workouts.

One question most people have, is when you have sore muscles, which is better…heat or ice.  The best way to treat sore muscles is with cold therapy first and heat therapy later.

Cold Therapy:

Practitioners recommend icing the muscles immediately after activity to reduce blood flow to the area which will reduce the swelling and inflammation.  You should apply a cold compress/pack for at least 20 minutes, every four to six hours for up to 2 days.

Heat Therapy:

After the first day of soreness, heat can be applied to the inflamed area, which will help sore and tightened muscles relax and will promote blood flow and circulation.  Heat should be applied to the area for 20 minutes; up to three times a day.

Stretching The Muscles:

One of the best ways to prevent sore muscles is by easing your way into your activity or exercise routine.  This can be achieved by using those targeted muscles in lighter exercise than you are going to be performing in the following minutes.

The most important step you can do to prevent sore muscles is to have a cool-down phase after any workout or physical activity. Right before finishing, include at least 10 minutes of light aerobic work such as walking followed by stretching.  Stretching will also help to move the lactic acid out of your muscles.

Keep Hydrated:

If your muscles are sore from intense activities, your muscles are rebuilding themselves, and require lots of water.  Remember to drink water while you work out and throughout the day.

Therapies That Can Help With Sore Muscles:

Massage – is used to relieve pain by working on the soft tissues, the muscles, tendons, and ligaments to improve muscle tone.  Massage stimulates blood circulation and assists the lymphatic system and improving the elimination of waste throughout the body. 

Acupuncture – is used to encourage the body to promote natural healing and to improve function. Acupuncture points stimulates the nervous system to release chemicals in the muscles that will either change the experience of pain, or will trigger the release of other chemicals and hormones which influence the body’s own internal regulating system.

eToims – produces painless deep twitch contractions that stretch and relax damaged muscles. This produces an inflow of fresh blood and tissue oxygenation to tired muscles as pain-producing chemicals simultaneously outflow from affected areas.

Dry Needling – The aim of dry needling is to achieve a local twitch response to release muscle tension and pain. dry needling can reduce pain, while increasing flexibility and range of motion by: stretching receptor in the muscle by stimulation, and drawing blood to the area, initiating the natural healing process.

It’s normal to have sore muscles after you work out, or play sports, just make sure you take care of them!

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10 Simple Ways to De-Stress Your Life

sh_destress_photoHere’s our top ten list to help you simplify & de-stress your life!

1.  Create a “public” calendar. Whether you have a large family or there is just two of you, using a public calendar will let you take a “big-picture” look at a glance.  You will be kept in the loop on items such as, when the strata meeting is, or when to schedule a dental appointment. Being able to visually see what everybody is doing will reduce the chance of frustration or surprise.

2.  Run all the errands during your work week, and don’t save them for your days off. Take back your days off by scheduling your to-do list during the week; before or after work, or during lunch breaks.

3.  Say ‘yes’ less often. Over extending yourself complicates your life, and learning to say no when you don’t want to do something is one of the quickest ways to leading an uncluttered life.

4.  Delete social networking accounts you don’t use, and spend less time online.

5.  Automate your finances by signing up for automatic bill pay and take advantage of technology. Apps and online calendars can help you plan and track your schedule, birthdays, errands, and monthly payments, which will simplify your life and reduce your stress.

6.  Learn to ask for help!  Asking for help is not a sign of weakness.  You can hire someone, ask a friend or delegate it to a family member. You don’t have to do it all by yourself.

7.  Learn to spend more time with people you like/love:  Eliminate the “Debbie Downers” and the toxic relationships that aren’t working for you.

8.  Get more sleep!

9.  Eat more fruits, veggies, and whole foods.

10.  Start waking up a few minutes earlier and plan your day by visualizing your schedule for that day. Getting up 15 – 20 minutes earlier  will allow you to enjoy a cup of coffee, and take a few minutes to yourself.  This routine will get you mentally set for the busy day ahead.

When your body is healthy and strong,  you are able to handle the daily stress in your life.  Another action plan to help you maintain your immune system, is to incorporate sessions of acupuncture and massage throughout the year.

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Early Intervention

Diversified Health Clinic

Diversified Health Clinic

Early intervention is critical to a speedy recovery. Research has proven that people who seek therapy early after an injury have shorter recovery periods.

When you choose Diversified Health Clinic you will find experienced physiotherapists, chiropractors, acupuncturists and massage therapists  who work together to ensure our patients have access to the finest diagnostic tools, treatments and therapies available from each discipline, and work together to ensure optimal care for our patients.

Our Healthcare Practitioners Offer:

  • Results: Proven, one-to-one, evidence-based therapy
  • Coverage Options:  Chiropractic, Physiotherapy and Massage are covered by most insurance, with little to no out-of-pocket fees
  • Efficient Recovery:  We get you back to enjoying a pain free life as quickly as possible
  • Short & Long Term Relief:  We focus on the root cause of your pain, not just symptoms
  • Flexible Scheduling:  Convenient scheduling around work and home obligations
  • Prevention Strategies:  We show you how to keep pain from coming back – on your own
  • Experienced Practitioners:  Licensed practitioners who genuinely care about your health

At the Diversified Health Clinic, we take a team approach towards maintaining your health. Each of our specialists brings their particular set of skills to the partnership giving us the collective ability to treat a wide variety of diseases and conditions from a multitude of perspectives.

Early intervention is especially important if you have suffered an injury at work or have been in a car accident.  Read an interview with Dr. Gustavson where he discusses personal injuries experienced in automobile accidents.

 Whether you are a stay-at-home parent, an active individual or a professional athlete, the benefits of our custom, effective treatments will get you back to being pain free, improve your athletic performance and get you to the next level.

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The Truth About Relaxing

The Truth About RelaxingWhen you are under stress, your body reacts as if it is under attack. This is called the fight-or-flight response.  Relaxing your body depends on you eliminating the tension in your muscles.  Stress affects all aspects of your life, including your emotions, sleep routines, relationships and if left unchecked  can lead to serious health issues.

Below are some relaxation tips that are easy to incorporate into your daily routine and especially for those times that you start to feel anxious, and tense.

  • Breathing exercises are one way to relax.   Take a deep breathe in, hold for a few seconds, and then exhale slowly.  Repeat  7 – 10 times.
  • Take a time out and listen to your favourite music for a few minutes
  • Try aromatherapy: place a drop of lavender, or other essential oil onto your wrists or hands. The scent can trigger smell receptors in the nose that connect to the part of the brain that regulates emotions.
  •  Distract yourself from the issue at hand.  Pick up a crossword puzzle or a game of Sudoku. Brain games that require concentration can help take your mind off the stressful situation.

Try to incorporate these tips for relaxing when you have more time available.

  • Take a hot shower
  • Go for a walk with your pet
  • Spend a few minutes meditating or try imagining yourself  in your “Happy Place”.  That could be a childhood memory, a  favorite vacation spot or an imaginary place.  The idea is to get you to stop thinking about what caused  your stress.
  • Keep a journal
  • Yoga!!!   When you become stressed, your body releases hormones that speed up your heart rate and make your muscles tense.

Relaxation

  • gives the heart a rest by slowing the heart rate
  • reduces blood pressure & increases blood flow
  • decreases muscle tension

As you become more relaxed, you will:

  •  sleep better and have more energy
  • have less headaches
  • increase your concentration
  • increase your ability to handle frustration and stressful situations

A variety of different relaxation techniques can help you bring your nervous system back into balance.  There is no single relaxation technique that is best for everyone.   The right relaxation plan is the one that fits your lifestyle,  is easy to incorporate into your daily routine and helps you to relax!

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Benefits of Massage Therapy

Experts estimate that upwards of eighty percent of disease is stress related; and nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and stress altogether is not realistic, massage has been proven to help manage stress.

Overall Health Benefit of Massage Therapy:

  • Massage therapy increases blood circulation & pumps more oxygen and nutrients into tissues and vital organs.
  • Massage stimulates the lymph system, the body’s natural defense, against toxic invaders.
  • Helps in releasing endorphins, the body’s natural painkiller.
  • Relieves pain and decreases the need for medication.
  • Can relax tense and tightened muscles.
  • Reduces overall stress. It helps the body’s stress response by lowering levels of stress hormones such as cortisol.
Benefits Of Massage Therapy | Massage Victoria BC

Benefits Of Massage Therapy

Physical Benefit of Massage Therapy:

  • Helps relieve muscle tension and stiffness
  • Fosters faster healing of strained muscles and ligaments; reduces pain and swelling
  • Reduces muscle spasms
  • Provides greater joint flexibility and range of motion
  • Reduces blood pressure
  • Enhances the health and nourishment of skin & strengthens the immune system

Emotional Benefit of Massage Therapy:

  • Promotes a relaxed state of mental alertness
  • Satisfies needs for caring nurturing touch
  • Fosters a feeling of well-being and reduces levels of anxiety

Getting a massage on a regular schedule can play a huge part in your overall health.  Budgeting time and money for massages at consistent intervals is truly an investment in your health.  Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

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