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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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Becoming a Physiotherapist in BC

Interested to see what it takes to become a Physiotherapist. Watch this video on the requirements and benefits of becoming a Physiotherapist.

https://youtu.be/MvaDPQGSX_k

Video produced by workBC

 

 

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When Is Pain, Just Pain, And Not Something Serious?

Paying attention to how we feel and being aware of new symptoms, aches, and pains is one of the most important ways we can help protect ourselves from serious medical conditions; through early detection!

These symptoms below should not be ignored, and should be considered red flags.

Chest pain – chest pain is serious and requires immediate medical attention.  Pain or lingering tightness in the chest, and shortness of breath can be an indicator of a heart attack. Call your doctor or 911 immediately.

Severe headache with no known cause –  These types of headaches are usually migraines, however, it can also be a symptom of a brain aneurysm or a burst blood vessel.

Throbbing tooth – this pain can be caused by a damaged tooth nerve, and if not looked after in a timely manner, the bacteria in your mouth can spread to the nerve, which can spread the bacteria throughout your body.

Seeing flashes of light – these unexplained bright spots or flashes of lights can be a sign of a detached retina, which can quickly lead to permanent loss of vision.

Swollen Legs – This can mean fluid is accumulating and it can be a sign of heart failure; and if it is accompanied by pain, or tenderness in the back of your lower leg, it can be an indication of deep-vein thrombosis (blood clot).  Call 911 immediately.

Persistent fever – A fever indicates that your body has some type of infection, a high fever indicates a more serious infection, such as meningitis.

Sharp pain in your side or pelvis area – Pelvic pain can be a sign of appendicitis, kidney infection, ovarian cysts or even a hernia, all of which require emergency surgery.

Sudden confusion, trouble seeing, dizziness – Call 911, you may be having a stroke. Additional stroke symptoms are:

  • Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body.
  • Sudden confusion, trouble speaking, or difficulty understanding speech.
  • Sudden trouble seeing in one or both eyes.
  • Sudden trouble walking, dizziness, loss of balance, or lack of coordination.

Back pain with tingling toes  – this can be a sign of sciatica, a herniated disc, or a slipped disc. Without proper medical attention, you risk permanent nerve damage.

When you see or feel something different or just feel ‘off’, don’t just dismiss it. Pain is your body’s way of telling you that something isn’t right. Call your doctor or healthcare practitioner to discuss your symptoms.

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How To Minimize Tech Injuries

imWhen using technology on a daily basis we need to be vigilant in not only how we use technology, but for how long a period we interact with the device.  Here are some injuries – mainly in the form of repetitive stress injuries that are caused by our smart phones and tablets.

Selfie Elbow – Just like tennis elbow, this is a simple overuse injury caused by extending and twisting your arm and wrist when taking a selfie.

Text Claw – Text claw is caused by over use when texting and typing.  The result of text claw is pain, soreness, numbness, and the loss of strength in your wrist. This condition is left untreated, it can lead to tendonitis.

iPad Hand –  This ailment involves both hands – the hand that is used to steady or hold the tablet can suffer from painful symptoms,  and pins and needles, as well as, the other hand, where the extended index finger is used for repetitive and prolonged scrolling, emailing etc.

Texting Thumb –  Texting Thumb is a repetitive stress injury that affects the thumb and can also lead to a decrease in grip strength and range of motion.  The  thumb is good at gripping, but does not have the muscles or the mechanics to support constant typing.

Text Neck – Text neck is the term used to describe the neck pain sustained from looking down at your  wireless devices too frequently and too long. Text neck causes chronic pain to the shoulders, and upper and mid back area.

How To Minimize Tech Injuries:

  1. Take frequent breaks: Try setting an alarm every 40 minutes so that you can stand up, stretch, and move around.
  2. Hold your device at eye level: All screens—laptops, computers and tablets should also be positioned so the screen is at eye level and you don’t have to bend your head forward or look down to view it.
  3. Use the 20/20/20 rule: Take an eye break every 20 minutes for 20 seconds to look away from the screen and about 20 feet ahead.
  4. Ice: Place ice on the area twice a day for 10 to 15 minutes.
  5. Anti-Inflammatory Relief: Take an anti-inflammatory to reduce inflammation.
  6. Wrist Brace: Sometimes the support of a brace can help to alleviate the pain while supporting your wrist.

If you suffer from any of these injuries, please contact your health care practitioner. The treatment for any type of soft tissue injury can include massage,  physiotherapy, chiropractic, and acupuncture.

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Diversified Health’s New Physiotherapist, Matt Fitz-James

Diversified Health ClinicDiversified Health Clinic is a team of health practitioners in Victoria BC that uses multiple therapies and modalities, and a passion for wellness to quickly diagnose your health problem, maximize treatment results and accelerate healing. Diversified Health’s new Physiotherapist Matt Fitz-James has joined the DHC Team!

Physiotherapists are often referred to as ‘movement specialists’. They are trained to assess and treat a variety of conditions; whether it’s a sports injury, auto accident, or an everyday sprain or strain that affect the physical function of adults and children.

In 2008 Matt graduated from the Masters in Physiotherapy program offered at Curtin University in sunny Western Australia; and brings to his practice a strong manual therapy skill set. Much of the current core-stability research was initiated and continues to be advanced at this renowned university and Matt enjoys implementing this evidence-based research into his clinical practice.

Matt’s treatments combine home exercise plans, hands-on techniques, and the use of multiple cutting edge modalities, which assist his patients to improve their neuromyofascial function, and get them back to their daily routines as soon as possible.

Since graduation Matt has become Neuro-Developmental Treatment certified (C-NDT) and has taken numerous neuro rehabilitation specialty courses. He also completed Functional Dry Needling (FDN) and is impressed with the effectiveness of this technique. Matt has also taken a wide array of specific courses including Mulligans Concept and Vestibular rehab to name a few.

Having been a competitive cyclist since 13 years old; with two National titles on the road and entering the World Championships in mountain biking, he understands the demands and challenges of being active. He is also a keen back-country skier and surfer.

These type of sports aren’t without risk and Matt has a wealth of clinical experience on how to get his clients up and back participating in the activities that makes them happy.

Matt’s clinic days are Monday, Tuesday, Wednesday, Thursday and Saturday.

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What Type of Stretching is Right For You?

recreational-activities-1There are many different types of stretching techniques for improving flexibility, so knowing what type of stretching is right for you can be confusing. Here are a quick explanation of six common stretching techniques.

When to Use The Correct Stretch

Stretches are either dynamic (involve motion) or static (involve no motion).

It’s best to perform static stretches after an activity, when your muscles are still warm. A post-activity static stretch helps reduce muscle tension and soreness by elongating the muscle and increasing blood circulation.

Dynamic stretches are most effective before an activity: they help prepare your body for the specific movements you will be using for that particular sport or activity. These type of stretches elevate your heart rate and increase your body temperature.

Different types of stretching:

  1. ballistic stretching
  2. dynamic stretching
  3. active stretching
  4. passive/relaxed stretching
  5. static stretching
  6.  Myofascial Release Stretching

Ballistic Stretching

This type of stretching utilizes repeated bouncing movement to stretch the targeted muscle group by bouncing into a stretched position, using the stretched muscles as a spring to pull yourself out of the stretched position. (e.g. bouncing down repeatedly to touch your toes.)

Dynamic Stretching

When you perform dynamic stretches, instead of holding the stretch, you repeatedly move your joints and muscles through a full range of motion. Dynamic stretching helps to improve the range of motion around your joints, improving the flexibility for a specific sport or activity (e.g walking lunges, high knee marching and arm circles.)

Active Stretching

An active stretch is one where you assume a position and then hold it, with no assistance other than using the strength of your muscles.

Active stretching increases flexibility, and strengthens the your muscles. Active stretches are usually quite difficult to hold and maintain for more than several seconds. (e.g  numerous positions in yoga are active stretches.)

Passive Stretching

Passive or relaxed stretching is assuming a position and holding it with some other part of your body, or  assistance from another person or with a piece of equipment. (e.g  bringing your leg up  to your chest and then holding it, in place with your arms.)

Static Stretching

This is the most common stretching technique.  Static stretching is executed by extending the intended muscle group to its maximal point ( where you feel a slight discomfort) and holding it for a period of time.

There are two types of static stretches:

  • Active: Added force is applied by the individual for greater intensity (e.g. Pulling your elbow towards you with your opposite hand)
  • Passive: Added force is applied by an external force for greater intensity (e.g., assistance from another person or with a piece of equipment.)

 Myofascial Release Stretching

Using a a foam roller or similar piece of equipment, myofascial release decreases tension and improves flexibility in the fascia (a densely woven connective tissue) and muscle.  To be effective, you need to use small, continuous back-and-forth movements over a small specific area of the body at a time.

Stretching is an important part of being fit. Static and dynamic are two stretching techniques that can help you maintain flexibility and decrease your risk of being injured.

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Top 4 Training Tips For Running a Marathon

marathon-runners-580x387Wear old clothes and runners?

On the day of the race wear clothing you know is comfortable and that you can wear for the entire race. This is not the time to wear new clothing. This is also true for your footwear.  Make sure that you check your foot gear:  socks, orthotics,  and laces weeks before the race so that everything works in harmony and there will be no surprises during the race.

Variety needed for both location and training.

To maintain your interest and enthusiasm try running on different routes, and run on different surfaces , such as pavement, asphalt, chip trails, grass, dirt and pack gravel.

Cross training should be used to augment your running program.  Make sure to choose activities that have the least amount of weight bearing stressors on your body. You want to choose activities such as cycling, or swimming.

Know your route and practice drinking and eating while on the run

In a marathon it’s important to stay hydrated.  For most people, you may also need to eat during the event.  Practice eating and drinking on the run during a training sessions . You might also want to think about how you will carry food and water for the duration of the run. Keep in mind most marathons offer hydration station along the routes.

One of the best ways to train for a marathon is to familiarize yourself with the  actual race. Try regularly to incorporate parts of the course during your marathon preparation.  This allows you to become familiar with the route and what to expect on race day.

Keep yourself strong

Preparing for a marathon requires training, and exercising all while avoiding over-training – where your health begins to suffers.  To avoid over-training:

  • Balance workouts with easier runs and rest days
  • Eat and drink after each run to replenish depleted reserves
  • Get adequate sleep
  • Increase the intensity and quantity of training in manageable increments.
  • Always listen to your body.

As with any training program, make sure that you have frequent maintenance session with your healthcare practitioner to keep your body in top form.

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Local 5K, 10K, & Marathons Happening in May & June

marathon-runners-580x387Victoria BC is known for its  scenic beauty and great temperate weather. So, if you are a runner, Victoria is a little slice of heaven.  There are Marathons, Half marathons, 10K’s, 5K’s, and Fun Runs almost year round. No matter what your physical ability: there is an event for everyone.

Below are a few of the runs that are taking place during May and June.

Harriers Elk/Beaver Ultras | May 14, 2016

The fast and flat 10 kilometer trail circuit around Elk and Beaver Lakes is considered as one of the premiere races of its type in North America. Runners complete 10 laps for the 100K division, 8+ laps for 50 Miles and 5 laps for 50K while walkers complete 4 laps for 40 km. The First-Time Marathoners will complete 4+ laps.

Oak Bay Half Marathon |  May 29, 2016

The Oak Bay Half Marathon is a Victoria classic! This run features a half marathon, a 10km route and a half marathon relay option.

Runners can expect to experience all that Oak Bay has to offer as they take on an extremely scenic course with a good portion of ocean front running. The race itself attracts a field of casual to elite local runners and has been steadily growing year after year.

Victoria Spring Sprint- 21st Annual Victoria Brain Tumour Walk | May 29, 2016

When you register and fund-raise for Spring Sprint, you join a nation-wide movement  transforming the future for brain tumour patients and families. This means funding critical research into the cause of and cure for brain tumours. It also means ensuring the 55,000 Canadians living with the disease have access to Support and information programs that are uniquely needed.

Victoria Goddess Run | June 5, 2016

The Victoria Goddess Run is a women’s running event with a 5k, 10k, and half marathon option. The three runs all happen on the same day and are the culmination of a three day Goddess festival featuring a number of speakers and activities happening in conjunction with the race expo and pick up.

CFB Esquimalt Navy Run |  June 19, 2016

The Navy Run – 10k, 5k and kids fun run is a family-oriented, inclusive community event. The Navy run routes start and finish at CFB Naden in Esquimalt. Runners follow looped courses that take them through the streets of Esquimalt. Even the kids can get in on the challenge! Involve the children and discover a fitter family lifestyle. Get excited about improving your health. Do it because you can!

Raymond James Father’s Day Run/Walk for Prostate Cancer | June 19, 2016

Raymond James Father’s Day Walk Run is a fun, family-friendly event, hosted on Father’s Day, that raises awareness and funds for free programs and services for all Vancouver Island men and the families that love them. The event is a timed 10 Km Run and a 5 Km Family Walk / Run, followed by brunch and live entertainment.

MEC Victoria Race THREE | June 26, 2016

The third Victoria MEC race happens out at Royal Roads. This run steps things up offering the first half marathon of the season along side the usual 5k and 10k runs.  MEC Victoria, with the support of CRD Regional Parks, is pleased to present Race THREE: stunning routes through Royal Roads and surrounding area.

Regular running helps to reduce your risk of  heart disease, type 2 diabetes and stroke.  Running will also help  boost your mood, so get out there, start running and be safe!

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What is Laser Therapy?

klaserLaser therapy is a non-invasive medical treatment that uses a specific type of light that is turned into very specific wavelengths. Laser stands for: Light Amplification by Stimulated Emission of Radiation.

This type of laser therapy utilizes red infrared light on areas of injury or wounds in order to mend the soft tissue and give relief from acute and chronic pain.

Photons (a particle that carries energy proportional to the radiation frequency) of light energy are absorbed by the injured cells, and transformed into biochemical energy within those cells. This converted energy increases the production of new proteins needed for cellular repair.

Lasers modalities are classified according to their power output:

  • Class 3b—maximum of 500 milliwatts/0.5 watts
  • Class 4—anything over 500 milliwatts/0.5 watts

Power is a crucial factor when it comes to laser therapy. Power is measured in watts. A higher-powered laser is a brighter light, and  can produce more energy per unit of time. When it comes to doing laser therapy treatment, a higher-powered laser (Class 4) provides the benefit of having a brighter light, which penetrates deeper into the tissues, which enables the practitioner to treat deep-seated pain conditions.

The Class IV K-Laser used at Diversified health utilizes these three infrared wavelengths, allowing for deep penetration into the body.

  • 800 nanometers penetrates the deepest
  • 905 nanometers most efficiently targets the hemoglobin molecule
  • 970 nanometers most efficiently stimulates micro-circulation in the tissues

Some conditions that may typically be treated by laser therapy include:

  • Acute injuries, such as strains, sprains, knee and neck pain and shoulder injuries
  • Repetitive-use injuries such as carpal tunnel syndrome and tendonitis
  • Traumatic injuries, such as post-motor vehicle accident with cervical back strain/sprain
  • Chronic issues such as frozen shoulder, arthritis and fibromyalgia pain

Laser therapy treatments help the body to stimulates the production of ATP (a molecule that carries energy), and the cells use this energy to bring in nutrition and remove toxins. It also stimulates formation of collagen which is needed to repair injured tissue, and decreases pain by stimulating nerve cells, which block pain caused by inflammation.

Laser light increases the formation of blood vessels and increases circulation, while also increases the effectiveness of the lymphatic system by reduce swelling and bruising.

If you have any questions about how the Class IV K-Laser can help your injury or condition, please contact the clinic at 250-382-0018.

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