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Trail Running Versus Road Running: Which Is Better?

Trail Running Versus Road Running: Which Is Better?

Over the past year I’ve gotten a lot more into trail running, largely because of getting a puppy who loves to get out in nature even more than I do. Doing so has given me a chance to reflect on how running on the trail differs from running on the road and how doing both can complement one another and allow someone to progress their training volume while potentially mitigating risk of overuse injury. Let’s take a closer look at the pros and cons of trail running and road running.

First, Let’s Talk About Trails

Trail Running Pros

An obvious pro of trail running is the scenery–variable terrain and conditions make it tough for a trail run to feel monotonous, and getting into the calm of the forest or mountains is therapeutic in and of itself. Let’s assume that your average trail run has more elevation gain than a similar distance road run. Elevation gain is particularly challenging on the heart and lungs, as it is easy to work close to your maximum heart rate on a prolonged climb. Spending time close to your maximum cardiac output is the best way to increase your cardiorespiratory fitness (it is no wonder that cross-country skiers have the highest cardiorespiratory fitness among endurance athletes). Herein, trail running may be superior in improving the capacity of our heart and lungs (Tabata et al. 1996).

Now, Let’s Consider Terrain

Running Terrain

It is common to hear that hills are hard on the knees, and this holds some truth. Running uphill taxes your quadricep muscles more than any other muscle group, while running downhill puts heavy load on your patellar tendons (just below the kneecap). These add up to trail running more likely contributing to the development of sources of knee pain such as patellar tendinopathy and patellofemoral pain. Uphill running also places added strain on the Achilles tendon, another common site of overuse pain for runners. Additionally, research has shown that the prevalence of low back pain is higher in trail runners. If you are currently experiencing patellar or Achilles tendinopathy or low back pain with your trail running, it may be wise to temporarily move away from the trail and on to level ground to better allow these areas of symptom to settle down. It should also be noted that the risk of traumatic injury such as knee or ankle sprains may be higher in trail running due the uneven surfaces typically run on (Malliaropoulos et al. 2015).

Compared to the Benefits of Road Running

Road Running Benefits

Road running has some obvious pros as well–it is tough to beat the convenience of hopping out your front door and right into your run. If you are someone that finds motivation in time and pacing, running on the road is ideal for you. It can be a bit easier to monitor and progress your training volume and intensity on the road if you are running similar tracks each time, which can assist with motivation. Running on hard surfaces such as pavement is not inherently bad, but it does create more ground reaction force that must be absorbed by the body in comparison to soft surfaces. Overuse injuries that are contributed most significantly by impact volume such as plantar fasciopathy, shin splints and stress fractures are more likely to come up when running on hard, non-variable surfaces. If you have a history or are currently managing any of these ailments, you may want to consider moving your training on to softer surfaces (Tschopp and Brunner, 2017).

Variety Wins for More Reasons than One

Ultimately, I believe overuse injury is best avoided by bringing variability into your training. Using a combination of trail and road running may allow for a higher relative volume of training while potentially reducing the risk of developing an overuse injury contributed by the surfaces you are running on. It is important to note that modifying the terrain you run on is likely less significant than modifying overall training volume/programming and biomechanics in relation to managing and avoiding overuse injury. It is also important to ensure your training matches your running goals. If you are training for a marathon road run, you should absolutely put most, if not all, of your mileage on the road leading up to the race, and the same goes for the trail. But if you are running to stay fit and for the agonizing enjoyment of it, adding some variability to your training may be a nice change of pace!

Luke Miles | Physiotherapist

Author: Luke Miles, MPT, BSc KIN | Physiotherapist 

Book Your Appointment With Luke Miles

If you have questions about your training and how to prevent or recover from overuse injuries, contact our clinic today at (250) 382-0018 or book an appointment online with physiotherapist Luke Miles at Diversified Health Clinic in downtown Victoria.

References

Malliaropoulos, N., Mertyri, D., and Tsaklis, P. 2015. Prevalence of injury in ultra trail running. Human Movement, 16(2): 52-59.

Tabata, I., Ogita, F., Miyachi, M. 1996. Effect of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO(2max). Medicine & Science in Sports & Exercise, 28(10): 1327-1330.

Tschopp, M., and Brunner, F. 2017. Disease and overuse injuries of lower extremities in long distance runners. Zeitschrift fur Rheumatologie, 76(5): 443-450.

 

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Joint Pain? Why It’s Important to Identify Bursitis Symptoms 

Joint Pain? Why It's Important to Identify Bursitis Symptoms 

Just about everyone experiences a bout of joint pain. While some mild aches and pains aren’t a cause for concern, joint pain caused by bursitis warrants inquiry with a physician or physiotherapist to rule out infection and prevent further injury. It’s easy to inadvertently make bursitis worse by treating it like you would a strained joint. For this reason, it’s important to familiarize yourself with these most common bursitis symptoms and what to do if you experience them. 

What Bursitis Is

By adulthood, our bodies house 360 joints and 150 bursae. Bursitis is a painful condition that occurs when the bursa (singular form of bursae) of one or more joints becomes either infected or inflamed. 

Bursae are small, synovial fluid-filled sacs that provide cushioning and lubrication between the bones in joints. Bursae also serve as a protective layer that helps facilitate ease of movement when surrounding muscles and tendons move around a joint. When the bursa of a joint becomes inflamed, the joint can feel stiff and painful to move.

Bursitis Causes and Contributing Factors

While bursitis can be a complication of weight, age, injury and other, pre-existing health conditions such as diabetes and arthritis, the most common causes of non-infected bursitis include:

  • Incorrect movement patterns and repetitive motions that place tension on the joint
  • Improper footwear and gait patterns
  • Postural issues
  • Sports, occupations, and activities that place repetitive pressure or strain on a joint (e.g., resting weight on elbows, kneeling on hard surfaces, cycling, tennis, etc.)
  • Lack of stretching and warm-up before athletic activities
  • Tight hamstrings 
  • Injury resulting in joint trauma

Common Bursitis Symptoms

Bursitis tends to affect the body’s major bursae, found in large joints, including the shoulders, elbows, hips, and knees but can also affect other parts of the body, including the heel (posterior to the Achilles tendon) and shins. There are different types of bursitis, based on which joint is affected. Following is a list of the most common bursitis signs and symptoms to watch out for:

  • Warmth and redness of the affected joint (red elbow)
  • Localized swelling of affected joint
  • Tingling, burning, or snapping pain, especially after activity or while attempting to move the affected joint
  • Joint stiffness that can worsen following activity
  • Unusual grinding or popping sensations when moving the joint

Signs and Symptoms of Infected Bursitis Which Warrant Immediate Medical Attention:

While non-infected bursitis is more common, infected bursitis can be serious and warrants prompt medical attention. Immediately contact your physician or a nearby emergency room if any of the above bursitis symptoms are accompanied by worsening pain, fever, chills, and malaise. Don’t hesitate–you should always take fever and pain seriously. 

How to Prevent Bursitis

There are things you can start doing to protect your joins and prevent bursitis, such as:

  • Adequate stretching and warm-up of muscles before activities
  • Investing in proper footwear and orthotics if needed to correct gait issues
  • Protecting joints from shock and hard surface strain by using knee and elbow pads or padded surfaces as needed
  • Correcting posture and incorrect movement patterns
  • When something hurts, don’t push it–rest and assess before resuming an activity
  • Be mindful of not placing undue strain on your body
  • Ensuring adequate rest, nutrition, and recovery between activities
  • Managing weight while easing into new activities slowly
  • Undergoing physiotherapy treatments for injury recovery and prevention

What Not to Do if You Suspect Bursitis

It’s easy to accidently make bursitis worse. A few of the ways bursitis is made worse is by assuming that all it needs for recovery is a little rest, stretching, movement, and wrapping. But, if you’re experiencing joint pain caused by bursitis, placing the joint under further tension via incorrect stretches, knee and elbow sleeves, or compression bandages can aggravate bursitis symptoms and prolong recovery, which brings us to our next point.

Why Promptly Treating Bursitis Is So Important

While most forms of non-infected bursitis are temporary and benefit from rest, icing, anti-inflammatories, and physiotherapy, bursitis caused by infection can be very serious and requires immediate medical attention. This is why it’s important to seek proper diagnosis and treatment of bursitis if suspected. Even when it comes to non-infected bursitis, appropriate treatment will help alleviate symptoms and prevent further aggravating the condition. The good news is that non-infected bursitis is typically easy to resolve without long-term complications. 

Bursitis Treatment Options in Victoria BC

Our multidisciplinary team of practitioners at Diversified Health Clinic in downtown Victoria offer a variety of options for treating and preventing bursitis, including:

The first step is to make an appointment with one of our physiotherapists who will properly assess your bursitis and customize a treatment plan that will help alleviate symptoms while also treating the source of your bursitis and helping you prevent further injury. 

Take the Next Step

Take the first step on your road to recovery by booking an appointment with one of our physiotherapists today at (250) 382-0018 or book an appointment online. We offer direct billing and weekday and weekend appointments. Please view our hours of operation and location details here.

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Private Victoria Rehab Gym Helps You Recover From Sports Injuries

Private Victoria Rehab Gym Helps You Recover From Sports Injuries

Few things are harder for athletes than being stuck on the sidelines due to illness or injury. Prolonged recoveries are especially hard on the psyche and your hard-earned physical conditioning. When sports injuries hold you back from the activities you enjoy, it helps to have a game plan for moving forward and an environment conducive to healing and mobility. Here’s how our private Victoria rehab gym can help you get back in the game. 

Recovery-Centric Environment

Our guided training not only helps you recover from sports injuries but helps prevent new ones while improving your overall performance. 

It can be tempting to continue with your regular training while injured, but you run the risk of directly or indirectly aggravating any pre-existing injuries further. When training with an injury, it’s also common to place undue stress on other areas of your body with movements that can lead to muscle imbalances and mobility issues. This is why physiotherapist and kinesiologist guided training is vital. 

At our Victoria rehab gym, you’ll be working with experienced practitioners that will guide you through exercises, stretches, and treatments specifically tailored to helping your body repair and recover from injury while preventing new ones. 

We’ll guide you through recovery-focused movements designed to increase range of motion, improve mind and muscle connection, and stimulate specific stabilizer muscles that haven’t been firing optimally. For example, recovery for a common MCL strain may include physiotherapist-guided training that focuses on activating and strengthening stabilizer muscles and correcting incorrect movement patterns to treat injury and prevent re-injury. 

Multidisciplinary Experts at Hand

As part of Diversified Health Clinic in downtown Victoria, our Victoria rebab gym is reserved for Diversified patients only. This means you’ll never have to wait in line for equipment, and you’ll receive expert-guided training throughout your workout. You’ll also have direct access to our multidisciplinary practitioners and treatments, including physiotherapy, massage therapy, chiropractic care, acupuncture, IMS/Trigger Point Dry Needling, and more. Our patients benefit from our combined approach to helping you heal from sports injuries as quickly and comfortably as possible. 

Learn More About Our Victoria Rehab Gym and Sports Injuries Treatments

Take the first step on your road to recovery by booking an appointment with one of our physiotherapists today at (250) 382-0018 or book an appointment online. We offer direct billing and weekday and weekend appointments. Please view our hours of operation and location details here.

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Elbow Pain? Effective Tennis Elbow Treatment in Victoria, BC

What Is Tennis Elbow? and What Causes It?

Tennis elbow (technically known as lateral epicondylitis) is a form of tendonitis that results from inflammation and small tears in the tendon connecting your elbow joint to your forearm muscles. Tennis elbow pain is typically felt at the outer elbow and along the forearm, with symptoms that become more pronounced when the affected tendons and muscles are activated (by raising or straightening your wrist and hand, for example). Fortunately, it’s a condition that is relatively easy to remedy, with non-invasive tennis elbow treatment options that relieve pain and repair injury. 

Signs & Symptoms of Tennis Elbow

The most common signs and symptoms of tennis elbow include:

  • Weakness and pain typically affecting one arm but can affect both arms, depending on the aggravating activity (e.g., weightlifting where wrists and forearms and subjected to repetitive strain from pulling and weight-bearing movements).  
  • Aching or burning pain that typically starts at the bony prominence of your outer elbow
  • Pain can sometimes extend from your outer elbow up through your forearm to the back of your hand.
  • Pain can worsen at night or when using the affected arm to hold tools, weights, or other sports equipment. 
  • Sudden or worsening grip strength. 
  • Pain or discomfort when shaking hands, gripping items, turning doorknobs, holding a hammer or coffee mug, or lifting and straightening your wrist.

Tennis Elbow Risks & Contributing Factors 

The common name used to describe lateral epicondylitis (tennis elbow) can be deceiving. While it is a common condition amongst athletes, anyone can suffer from tennis elbow, especially if your occupation or recreational activities involve repetitive lifting and extension of the hand or bending of the elbow. 

A few examples of activities and contributing factors that can cause tennis elbow include:

  • Age: most commonly experienced by adults between the age of 30-50
  • Racquet sports (tennis, badminton, squash, ping-pong)
  • Lacrosse
  • Weightlifting/Olympic weightlifting and CrossFit 
  • Typing
  • Using wrenches, hammers, and other tools (plumbers, construction workers, mechanics, stonemasons, painters)
  • Laser technicians
  • Chefs, butchers, and line cooks
  • Violin playing
  • Golfing

In rare cases, tennis elbow pain can occur without any apparent cause. Regardless of the cause, discomfort indicates that it’s time to seek tennis elbow treatment before the condition progresses.  

Effective Tennis Elbow Treatment in Victoria, B.C.

Effective Tennis Elbow Treatment

In a significant majority of cases, the good news is that tennis elbow pain can be effectively resolved with non-invasive treatments. Effective tennis elbow treatment sometimes only requires physiotherapy, and in other cases, a tailored combination of targeted therapies, including:

Never Ignore Pain

Pain indicates that it’s time to seek treatment. Sudden or worsening pain or discomfort is your body’s way of telling you that something is amiss and requires correction. While most tennis elbow cases aren’t serious, subjecting the affected area to continual strain could result in nerve compression and significant damage to muscles and tendons requiring surgery if left unaddressed. 

Because various contributing factors can cause conditions such as tennis elbow, we take a comprehensive approach to providing tennis elbow treatment at Diversified Health Clinic. The first step is to book an appointment with one of our physiotherapists. When we meet with you, we’ll start with a thorough initial consultation and assessment before tailoring a treatment plan for you that relieves pain while specifically addressing your condition. We’ll also show you specific stretches and exercises you can continue at home to aid your recovery and maintain your results. Our goal is to help you return the activities you love and enjoy without the interference of pain or risk of injury. 

Things You Can Do to Help Prevent Tennis Elbow Before and After Tennis Elbow Treatment

  • Rest: after assessing your condition, our physiotherapist will be able to recommend how much rest your affected elbow needs before returning to your usual activities. 
  • Correction: our physiotherapist and kinesiologist will assess your postural and movement patterns and correct any dynamics that contributed to your pain and condition.
  • Stretching and Conditioning: Treating and preventing the recurrence of joint, tendon, nerve, and muscle pain often includes stretches and exercises that strengthen stabilizing muscles to protect from further injury. 
  • Support: In cases where strain cannot be avoided, wraps and sleeves may be recommended as part of your tennis elbow treatment plan. 
  • Anti-inflammatories: While pain should never be ignored, in the interim, over the counter anti-inflammatories such as ibuprofen may be taken to help temporarily relieve pain and reduce inflammation. 

If You Suffer From the Symptoms of Tennis Elbow:

Give our team of practitioners at Diversified Health Clinic a call today at (250) 382-0018 or book an appointment online. We’re happy to help answer your questions, address the cause of your pain and discomfort, and get you on the road to recovery.

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Physiotherapy for Pelvic Organ Prolapse

Physiotherapy for Pelvic Organ Prolapse

What Is Pelvic Organ Prolapse?

Pelvic organ prolapse is a functional problem that occurs when the pelvic floor muscles and tissues are weakened and no longer support the pelvic organs as optimally as they should. The pelvic floor organs can drop into the vagina, causing an annoying sensation of fullness in the vagina or a protrusion at the vaginal opening. 

There are various types of pelvic organ prolapse, but the most common types include:

  • Cystocele: bladder bulging into vagina
  • Rectocele: rectum bulging into vagina
  • Uterine: uterus bulging into vagina 

What Causes It?

Pelvic organ prolapse can result from straining during childbirth, straining with persistent constipation, obesity, or a persistent cough. The likelihood of getting a pelvic organ prolapse increases with age and is commonly seen in women who have given birth. 

What Are the Symptoms?

The most common symptoms of prolapse are sensations of fullness in the vagina or protrusions at the vaginal opening, but a person experiencing prolapse may also notice difficulty urinating or changes in bowel movements. Pelvic organ prolapse does not often cause any pain but the protruding organ may cause pressure at the perineum, the region between the pubic bone and the tail bone. The symptoms can be aggravated with standing or when doing movements that increase the intraabdominal pressure, and can be relieved with lying down.

How Can Physiotherapy Help?

Evidence shows that pelvic floor muscle training can help to improve prolapse symptoms. Our physiotherapist, Jennifer Mildon, can guide you through an exercise program tailored specifically to you that can help to strengthen your pelvic floor muscles. Jen can also provide you with strategies or lifestyle modifications that can help to prevent further aggravation of your symptoms so that you can get back to feeling confident with functional movements. 

What Can Be Done to Prevent It?

Maintain a healthy weight, avoid straining with bowel movements, and exercise your pelvic floor to help your muscles stay strong!

For Prolapse Treatment in Victoria, B.C.

Contact Diversified Health Clinic today to book an appointment with Jen, and to learn more about the Pelvic Floor Physiotherapy treatments we offer.

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Don’t Let Runner’s Knee Interfere With Fall Running Season 

Don’t Let Runner’s Knee Interfere With Fall Running Season 

The cool, crisp climate of autumn in Victoria marks the start of another running season, including local running events and marathons. If you’re just getting back into running, as you increase your training frequency, it’s essential to prevent injury by paying attention to aches and pains and addressing them before they become more troublesome. For example, here are the typical signs and symptoms of Runner’s Knee, which is especially common amongst new and experienced runners. 

What Is Runner’s Knee? and What Causes It?

What Runner’s Knee Is and What Causes It

Runner’s Knee is an umbrella term used to describe patellofemoral pain syndrome: a variety of conditions that contribute to pain surrounding the knee cap (technically referred to as your patella). The patella is prone to overuse injuries caused by activities that place repetitive pressure and strain on the knee joint and surrounding muscles and tendons.

Examples of activities that put stress on the knee are sports that involve lots of running and directional changes (such as soccer, lacrosse, skiing, and rugby), and activities that result in repeated knee flexion and extension (such as cycling, swimming, and weightlifting).

Runner’s knee can also be caused by direct injury, obesity, misalignment of the knee joint, arthritis and inflammation, muscle and tendon strain, high-arches, fallen-arches (flat feet), or over-pronation of the feet. Regardless of the cause of Runner’s Knee, prompt treatment can help relieve pain and prevent further damage to the complex biomechanics of your knee joint. 

Signs & Symptoms

The most common symptom of Runner’s Knee is a dull, aching, or throbbing pain that radiates around the knee cap. The pain can also be felt in the back of the knee where the thigh connects to the patella. Pain can come on suddenly or worsen during repetitive movements that flex the knees such as running, cycling, climbing stairs, squatting, or kneeling. 

Summary of Contributing Factors

  • Obesity
  • Incorrect form during exercise
  • Repetitive strain on knee cap/patella
  • Direct trauma or injury to the knee
  • Fallen-arches, high-arches, over-pronation, and other gait issues
  • Occupational injury and overuse of the knee joint
  • Arthritis and inflammation of the joints
  • Overstretching of the tendons and muscles surrounding the knee
  • Knee joint alignment issues

Things You Can Do to Help Prevent Runner’s Knee

How to Prevent Runner’s Knee

  • Weight management and regular exercise
  • Adequate stretching before and after sports and exercise
  • Icing knees and elevating legs after repetitive strain from cycling or squatting sessions to help reduce inflammation
  • Wrapping knees with compression bandages or knee sleeves for added support during sports, leg-pressing, and heavy squatting
  • Gait assessment and correction if needed for flat feet or fallen arches
  • Adequate rest and recovery following training
  • Focus on proper form and hip, knee, and ankle alignment during sports and squatting
  • Nutrition that incorporates anti-inflammatory foods including healthy proteins and fats
  • Proper footwear to prevent excess shortening and tightening of thigh muscles
  • Core conditioning to support proper body dynamics
  • Investing in proper footwear for each activity—replace worn out training shoes and address gait issues with orthotics
  • Running on low-impact surfaces such as turf and soft chip trails

And finally, two other important things you can do to prevent Runner’s Knee and other injuries:

  • Ease into new activities and training frequencies. Avoid pushing your body too far too soon. Instead, give your body a chance to adapt to the new stimulus. Previously underactive muscles such as glutes and stabilizer muscles need time and deliberate focus to properly fire according to the new movement patterns and stressors.
  • Book a professional assessment with your kinesiologist, chiropractor, or physiotherapist to identify and correct any joint alignment issues and chronic muscle tension. 

Here Are a Few Local Running Groups and Clinics to Consider Joining

While many running and racing events are subject to last minute cancellations, some are being substituted with virtual runs. The RunGuides website offers regular updates on local running events, and the AllTrails website displays reviews, photos, directions, and maps of Victoria’s best outdoor walking, hiking running trails.

Island Road Racers: The Facebook Group of a Victoria running club that welcomes running enthusiasts of all ages and abilities. 

BDHQ Run Clinic: Ironman Triathlete, Jason Ball, offers seasonal running clinics and workouts for beginner to advanced runners.

Prairie Inn Harriers Running Club: Official website for Victoria’s longest-standing running club. Established in 1978, PIH is a running community that welcomes runners of all ages and abilities to partake in their running clinics, workouts, weekend, morning, and evening runs and youth programs. 

Greater Victoria Trail Running: The Facebook Group of a local running club that welcomes participants to their outdoor trail runs within the Greater Victoria area. 

Effective Treatments for Relieving Runner’s Knee in Victoria, B.C.

Runner’s Knee Treatment in Victoria BC

As we’ve mentioned before in other articles: pain indicates that it’s time to seek treatment. When it comes to knee pain, the sooner you have things checked out, the better. A damaged knee joint is difficult to repair, and so prompt treatment when pain arises is crucial. 

Because Runner’s Knee can be caused by a variety of contributing factors, at Diversified Health Clinic, we take a comprehensive approach to treating Runner’s Knee. Effective treatment often requires a combination of kinesiology, physiotherapy and chiropractic care, which may involve targeted treatments, including:

The first step in proper treatment is to book an appointment with our kinesiologist. When we meet with you, we’ll start with a thorough initial consultation before tailoring a treatment plan for you that relieves pain while specifically addressing your condition. Our goal is to help you return the activities you love and enjoy without the interference of pain or risk of injury. 

If You Suffer From the Symptoms of Runner’s Knee:

Give our team of practitioners a call at Diversified Health Clinic today at (250) 382-0018 or book an appointment online. We’re happy to help answer your questions, address the cause of your pain and discomfort, and get you on the road to recovery.

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Nerve Pain With Sciatica: What It Is and How We Approach Sciatic Treatment in Victoria BC

Nerve Pain With Sciatica and Sciatic Treatment Victoria BC

Ouch! Have you ever experienced a sharp, shooting, burning or pinching pain down your lower back, glutes, hamstrings or calves? Or how about a sudden and severe “electric jolt” like feeling following activity? While nerve pain with sciatica can be severe, it can also manifest as a mild, aching pain that seems to come and go. Some people experience sciatica as a weakness and numbness in the affected area. When nerve pain with sciatica becomes severe, it’s nearly impossible to ignore. When patients arrive at our clinic, it’s often because their sciatica pain is interfering with their ability to enjoy their usual activities, including work, rest, and recovery.

 First, What is Nerve Pain With Sciatica?

Nerve Pain With SciaticaSciatica is the term used to describe sciatic nerve pain. Nerve pain can occur anywhere in the body while sciatic nerve pain affects the lower back and lower, posterior extremities. This is because of how the sciatic nerve branches off your lower spine (just above your buttocks) before threading down through your glutes, hamstrings and calves. Sciatic nerve pain often occurs on one side of the body, or is markedly worse on one side of the body, and can arise from various physical triggers as outlined below.

Nerve pain with sciatica occurs when a nerve is pinched, which can be caused by a myriad of contributing factors, including:

  • Obesity
  • Inflammation
  • Poor posture
  • Chronically tight or strained muscles
  • Short and tight hip flexor and hamstring muscles
  • Spinal bone spurs and overgrowths
  • Herniated disc
  • Incorrect form during exercise
  • Occupational strain 
  • Following an accident or injury
  • Tumor growth
  • Complications of underlying diseases such as diabetes. 

Things You Can Do to Help Prevent Nerve Pain with Sciatica

You can help reduce your chances of developing pinched nerves by establishing good physical habits, including:

Regular Exercise & Stretching

Making time in your week for adequate fitness and activity with a focus on consistency, proper form, stretching, and sufficient recovery. If you’re new to a workout or activity, consider getting help from one of our physiotherapists to ensure you are performing each move with proper form to avoid pinching nerves or overstraining your spine. This is especially important if you have any pre-existing injuries. Everybody is different: An exercise that works fine for your friend, may not work as well for you, and gym and sports equipment should be adjusted to fit your specific body dynamics–this includes proper footwear!

Maintaining Good Posture

Be mindful of your posture while sitting, standing, lifting and otherwise exerting your body. This includes assessing the ergonomics of your seating and workstation arrangement. Subtle adjustments can make the difference between a happy body versus one riddled with muscle tightness, inflammation, nerve pain, and injury.

Adequate Rest and Recovery

Athletes know that adequate recovery is just as critical as being active, but rest is often the first thing people take for granted. Good recovery starts with knowing when your body needs rest and giving it the support it requires to repair itself and grow stronger. This includes steps such as good nutrition, icing, rolling, and massage to help reduce inflammation. It also includes how you sleep. 

Support While You Sleep

There’s a science to choosing the right pillow. Make sure your pillow has the right density and height, according to your preferred sleeping position. You want to maintain the natural curvature in your neck. It also helps to take the pressure off your lower back and hips by placing a rolled-up towel or pillow behind the crook of your knees (when laying on your back) or between your bent knees (when laying on your side). The idea is to keep your knees slightly bent in order to maintain a very slight natural curve in your lower back. This also helps to relax tight hip flexors, glutes, and hamstrings.

Supporting your spinal health during work, rest and sleep can be a pretty significant game-changer. A physiotherapist can demonstrate specific stretches and techniques you can use at work and at home to relieve nerve pain with sciatic and support your recovery. 

Pain Indicates It’s Time to Seek Treatment

Ignoring nerve pain is never a good idea. Consider that pain is your body’s way of communicating that something isn’t as it should be. Neglecting to address the pain and the cause of it can result in compounding complications or even permanent nerve damage. Being proactive is key. The good news is that sciatica pain can often be resolved with non-invasive treatments that target the root causes of pinched nerves and prevent the pain from coming back.

Relieving Nerve Pain with Sciatica: Sciatic Treatment  in Victoria, BC:

Because pain can be caused by a variety of factors that are unique to your situation, at Diversified Health Clinic, we take a comprehensive approach to treating nerve pain with sciatica. We start with a thorough initial consultation before tailoring a treatment plan for you that’s based on the specific causes of your pain. Your treatment plan may include one or more of the following treatments and will include tips on how you can maintain your results at home between appointments.

Depending on the cause and severity of sciatica and nerve pain, patients often start feeling relief after the first visit, which only gets better as the treatments progress. It brings us tremendous satisfaction to see our patients return to their favourite activities and lifestyles without the hindrance of pain and fatigue. Life is too precious to spend it in unnecessary pain, especially when effective treatments are within reach.

 If you suffer from the symptoms of nerve pain with sciatica, give our team of practitioners a call at Diversified Health Clinic today at (250) 382-0018 or book an appointment online. We’re happy to help answer your questions, address the cause of your pain and discomfort, and get you on the road to recovery.

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Plantar Fasciitis: What It Is and How It’s Treated

What Plantar Fasciitis Is and How to Treat It

Ouch! Have you been experiencing a shooting or stabbing pain in one or both heels upon stepping out of bed or after long periods of sitting? You may be suffering from plantar fasciitis. Plantar fasciitis is the most common cause of heel pain and, if left untreated, often becomes much worse. 

What Plantar Fasciitis Is

What Plantar Fasciitis Is

Plantar fasciitis is inflammation of the plantar fascia that encases the ligament which spans the sole of your foot, connecting the heel of your foot to the base of your toes. It is caused by small tears that occur in the plantar fascia as a result of repeated foot strain. It’s the most common cause of heel pain and tends to be progressive unless treated. 

Plantar fasciitis sufferers experience what is typically described as being an acute, stabbing pain in their heels. The pain tends to be worse in the mornings or after long periods of sitting or resting. 

What Causes it

Plantar fasciitis is caused by repetitive strain to the soles of the feet. It is a common ailment suffered by individuals with occupational or athletic activities that place a lot of tension and stress on their feet. It can also result from improper foot dynamics from overly high or flat arches, unsuitable footwear, or an imbalanced gait, and is a common occurrence for:

  • People whose occupation requires them to spend long periods on their feet (ie: nurses, factory workers, hair stylists and clerks). 
  • Runners, dancers and individuals who partake in activities that place excess strain on their feet. 
  • Individuals between the ages of 40 – 60 (most commonly). 
  • Anyone carrying excess weight. 
  • People with gait issues or suboptimal foot dynamics. 

A Word of Warning About Footwear

 

The Importance of Proper Footwear

Walking barefoot and sporting flip-flops may be part of island living during the summer months, but should be avoided by those who are prone to foot strain. It’s also pertinent that runners and other athletes replace worn-out athletic shoes and ensure their footwear offers adequate arch support, cushioning and shock absorption that’s based on proper foot ergonomics and according to their sport. 

Plantar Fasciitis Treatment

It’s best to treat plantar fasciitis at the early onset of symptoms. People who ignore symptoms often unknowingly adjust their walking patterns in efforts to partially relieve pain, resulting in undue strain and injury to other areas of the body including the knees, hip and back. This is why prompt treatment is prudent. 

Plantar Fasciitis treatment often combines physiotherapy, massage therapy, gait analysis and custom orthotics to relieve pain and tension and prevent further foot strain. Treatment may include recommendations for icing, rest and the short-term use of over the counter pain-killers as needed.

The good news is that with proper treatment and new preventative measures, plantar fasciitis symptoms can be relieved and sufferers can often comfortably return to the activities they enjoy. 

If You Suspect You Have Plantar Fasciitis or Are Concerned About Foot Strain:

Contact Diversified Health Clinic today to book an appointment, or for more information on the treatment options we provide, including our innovative GaitScan Analysis. Our integrated approach and amenities empower our practitioners to provide you with treatment options that are custom-tailored to your specific needs. We also offer direct billing and weekend appointments.

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Safe Tips for Running During COVID-19

running during covid-19

Like many of you during the pandemic, I have been running during COVID-19 as my primary mode of exercise. Over the last few months, I have come to a few realizations as follows:

Number One: Running is Hard

While running during COVID-19 can help relieve mental and emotional stress, running puts a lot of strain on the muscles of the lower leg and hips making it easy to spill into a state of overuse. Whether it’s a developing Achilles pain, plantar fascia pain, or knee pain, they all indicate that the individual is not tolerating the volume or intensity of running and/or that there may be biomechanical faults in their running gait. Running is also hard because it hurts. It requires developing comfort with being uncomfortable often over a long period of time. Because of the uncomfortable nature of running, it becomes very hard to gauge whether the pain in your body is an acceptable part of conditioning or if it’s something to worry about.

Number Two: Running Can be Incredibly Enjoyable

From tracking your progress and accomplishing time goals to the endorphin rush after a great run, there are many reasons why people can become addicted to running. Running is a great way to burn some calories and air out your lungs while requiring minimal equipment (just a good pair of shoes). Running can also be a way to make friends and gain a sense of community in the form of joining a running group. 

“Running during COVID-19 is an excellent way to decompress and stay in shape.”

As a physiotherapist, I really enjoy working with aspiring, amateur, or competitive runners because they almost all come to treatment with the most important thing – motivation. All I have to do is help guide their running volume and help get them engaged in areas of their body that are perhaps lagging behind while helping them learn which pains in their body are okay and which ones are not. If you are experiencing any nagging aches or pains from running and want to get it resolved, feel free to book a physiotherapy appointment at the clinic. Happy trails!

In the video below see one of my favorite exercises for people experiencing knee pain from running. This exercise targets the gluteus medius in the lateral hip. Whether the pain is coming from your IT band or from your kneecap, it’s likely contributed by weakness in your gluteus medius. Give it a try!

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What is Tennis Elbow? What Causes It?

Tennis elbow is an overuse and muscle strain injury caused by the repeated contraction of the forearm muscles that you use to straighten and raise your hand and wrist and affects 1% to 3% of the overall population. Repeated motion and stress to the tissue can cause inflammation or even a series of tiny tears in the tendons that attach the forearm muscles to the bony “knob” at the outside of your elbow, and the results can be painful.

Common Causes

Many common activities other than playing tennis, can cause this painful condition, including gardening, working around the house, or any activity that involves repetitive twisting of the wrist. Pain and weakness caused by tennis elbow can make it difficult to do simple everyday activities such as shake hands, use a doorknob, or hold a coffee cup.

If You Think You Have Tennis Elbow:

It’s always best to consult a healthcare provider to get an expert opinion. Luckily, up to 90% of cases can be remedied by nonsurgical treatments, and symptoms usually diminish within four to six weeks after receiving appropriate treatment.

For immediate relief, resting the affected arm and applying ice may help relieve symptoms, and anti-inflammatory medications can help reduce pain. Braces or wrist splints may also help to relieve the symptoms of tennis elbow along with specific range of motion exercises.

Treatment Options

The type of treatment prescribed for tennis elbow will depend on several factors, including age, overall health, medical history, and severity of pain. The goals of treatment are to reduce pain or inflammation, promote healing, and decrease stress and abuse on the injured elbow.

Physiotherapy & Chiropractic treatments can help treat tennis elbow; using a combination of Ultrasound, Class IV Laser, Shockwave Therapy and Graston Instruments to reduce inflammation. Specific exercises to stretch and strengthen the muscles of your forearm will help to strengthen those muscles and prevent the condition from re-occurring.

Your practitioner will also discuss changes you may need to make to your work environment, sport technique or sports equipment that you are currently using.

Tennis Elbow Relief in Victoria, B.C.

Contact Diversified Health to speak with one of our health care practitioners for more information on tennis elbow and what options could be right for you.

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