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Walk, Jog or Run?

Walk, Jog or Run?Whether you walk, jog, or run isn’t as important, as getting enough consistent exercise. Factors like your age, weight, fitness level, distance and how long you exercise will determine the health benefits you gain from your workout.

Running is especially good for cardio-respiratory fitness. Running can be hard on the joints over time, so always try to run on grass, or dirt rather than on hard unforgiving surfaces like asphalt and concrete. Keep in mind that during a runners life time over 60% will experience an injury serious enough to keep them from being active and requiring medical attention. The impact of running on your joints can be more than three times your body weight; every step is triple the impact of walking, so find your fitness level, then build up slowly.

Jogging has the same aerobic benefits as running: it conditions the heart, improves muscle tone and strength, relieves stress, and  improves cardiovascular fitness.  Jogging is a great way to tighten the thighs and calves because it is a weight-bearing activity.

Walking is a low-impact activity because one foot is always in contact with the ground.  Walking at least 30 minutes a day is considered a good form of exercise. There are also less likely to be injuries when walking. However, some impact can actually be a good thing. Both  jogging and running are weight-bearing activities, which enhance bone density and helps reduce the risk of osteoporosis.

The average person walks 115,000 miles in a lifetime which is more than four trips around the earth.

Walking benefits almost everybody, regardless of age so walking is a good place to start.

The Canadian Pediatric Medical Association recommends walking for the following benefits:

  • Strengthens your heart and lungs
  • Reduces obesity and high blood pressure
  • Boosts your metabolic rate and lowers your cholesterol
  • Improves muscle tone
  • Reduces stress and tension
  • Improves circulation

To maximize your health benefit when you walk, jog or run consider these tips:

  • Move at a steady pace and briskly enough to make your heart beat faster.
  • Breathe deeply.
  • Walk with your head up, back straight, abdomen flat.
  • Swing your arms and keep them relaxed
  • Use proper foot motion: land on the heel of your foot and roll forward to push off on the ball of your foot.

Whether it’s walking, jogging or running, staying active will help to control your weight, reduce blood pressure and cholesterol and improve your mental health. Whether you are a walker or runner, you’ll get the most benefit if you aim for thirty to sixty minutes a day.

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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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My Journey into IMS/Dry Needling | Part III

I index2recently completed my series of IMS/Dry Needling treatments and am moving forward in my life; now being a true “believer” of this therapy.

What I take away from my journey into IMS/Dry Needling is that this procedure is not for everyone.  I would absolutely encourage any one to come in shortly after an injury or accident.  If your injury or pain is of recent origin, one treatment may be all that is necessary. The average person responds very well within 3 to 5 treatments.

For patients like me, having a life time of unhealthy habits…. this is a process that is more mental than physical.

IMS/Dry needling therapy has been very successful for me with chronic low back pain and sciatica symptoms.  Needles were used to target specific muscles that had contracted and become shortened over years of a sedentary life style. These shortened muscles compress and irritate the nerves, and cause at times debilitating pain.  My IMS/Dry Needling treatments greatly reduce tightness and pain, while increasing my flexibility and range of motion.  The speed at which you regain movement and eliminate the pain is nothing short of a miracle.

An important note is needling on a normal muscle is painless. In contrast a shortened, muscle will ‘grasp’ the needle and produces a  cramping sensation, and in some instances pain; although this sensation lasts only a few seconds.  Intramuscular dry needling can reduce pain and soften these trigger points, while increasing flexibility and range of motion.

Myofascial pain is a chronic musculoskeletal pain disorder that can involve either a single muscle or a muscle group. It refers to pain and inflammation the body’s soft tissues.  The pain associated with this condition can range from burning, stabbing, or an aching sensations.   With myofascial pain , excessive strain on a particular muscle, muscle group, ligament or tendon can prompt the development of a “trigger point” and that, in turn, causes pain.

The Pros for considering IMS/dry needling:  No down time  |  No side affects  | Immediate results

The Cons for considering IMS/dry needling:  This treatment can be painful   |  “Mentally” tiring if ongoing treatment is required

My official opinion on IMS/dry needling is that it works; and this procedure has helped me regain my mobility and eliminate my pain.  It is a powerful therapy and the number of treatments required depends on 5 factors:

  1. your general health
  2. the duration and extent of your condition
  3. how much scar tissue you have
  4. how quickly your body can heal
  5. how much your body can take before you get tired

For more information about IMS/dry needling please contact Diversified Health Clinic.

*My Journey into IMS/Dry Needling | Part I

*My Journey into IMS/Dry Needling | Part II

 

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Treatments for Carpal Tunnel Syndrome

Treatments for Carpal Tunnel SyndromeCarpal tunnel syndrome occurs when the median nerve, which runs from the forearm into the palm of the hand becomes compressed at the wrist. The carpal tunnel is a narrow passageway of ligament and bones at the base of the hand, and houses the median nerve and tendons. Swelling or thickening from irritated tendons narrows the tunnel and causes the median nerve to be compressed, which results in pain, weakness, and numbness in the hand and wrist.

Symptoms of carpal tunnel syndrome can include burning, tingling, numbness, pins and needles and pain.  Weakness of some muscles in the fingers, thumb and wrist can occur and if left untreated can lead to muscle atrophy.

Carpal tunnel syndrome is caused by the result of a trauma or injury to the wrist such as sprain or fracture, rheumatoid arthritis, or a mechanical problem in the wrist joint caused by work stress or a repetitive activity.

Treatments for carpal tunnel syndrome:

  • REST – The initial treatment generally involves resting the affected hand and wrist for set period of time, avoiding activities that may worsen your symptoms, and wearing a wrist brace to avoid further damage from twisting or bending.
  • BRACE – A removable wrist brace is often advised as a first treatment choice.  The brace keeps the wrist at a neutral angle, allowing the carpal tunnel nerve to rest.
  • MEDICATION –  If there is inflammation, anti-inflammatory drugs such as aspirin, ibuprofen, and other nonprescription pain relievers, can reduce the swelling and pain.  An injection of steroid into the carpal tunnel is an option, as steroids are known to reduce inflammation.
  • THERAPIES –  Acupuncture, Massage Therapy, Physiotherapy and Chiropractic treatments are beneficial for this type of injury.
  • MODALITIES – Ultrasound and Laser Therapy help restore circulation, reduce inflammation, reduce swelling, muscle spasms, stiffness and pain, and speeds up the healing process at a cellular level.
  • EXERCISE – Stretching exercises can strengthen your wrist and hand so that you avoid further symptoms in the future.
  • SURGERY – A small operation can cut the ligament over the front of the wrist and ease the pressure in the carpal tunnel.

Initial treatments will include rest, immobilization of the wrist and ice application. Many patients will need to modify their activities and work environment, which can include adjusting keyboards, screens and chair heights, as well as modifying their workouts. These measures, as well as periodic resting and range of motion stretching exercise of the wrists provided by our physiotherapist, can help prevent the symptoms of carpal tunnel syndrome.

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How to Treat Wrist Injuries

How to Treat Wrist InjuriesA wrist is made up of eight small bones known as carpals, and a complex configuration of ligaments tendons and nerves.

Wrist pain is common, whether from a sports injury or repetitive motion injury.  Delaying a diagnosis or treatment can result in Carpal tunnel syndrome, or even a permanent disability.  It is important to make an accurate diagnosis of the cause of your symptoms as a quickly as possible to avoid further injury.

Common causes for wrist pain include:

  • Tendonitis –Tendonitis is a common problem that can cause wrist pain and swelling. Wrist tendonitis is due to inflammation of the tendon sheath.
  • Sprains – Wrist sprains are common injuries to the ligaments around the wrist joint. Sprains can cause problems by limiting the use of our hands.
  • Carpal tunnel syndrome – Carpal tunnel syndrome is the condition that results from dysfunction of one of the nerves in the wrist. In carpal tunnel syndrome the median nerve is compressed, as it passes through the wrist joint.
  • Arthritis – Arthritis is a problem that can cause wrist pain and difficulty performing normal activities.
  • Fractures – A wrist fracture is a common orthopedic injury. Patients who sustain a broken wrist may be treated in a cast, or they may need surgery for the fracture.

Treating wrist pain depends on the location, type and severity of the injury and how long ago the injury occurred.

Treatments for a wrist injury include:

  • Rest the joint, and allow the acute inflammation to subside
  • Anti-inflammatory medication
  • Ice packs reduces the swelling which is caused by inflammation. The recommended time for application of ice on a new wrist injury is 10 minutes, or until the injured area is numb, and then apply ice every two hours for the first 48 hours after the initial injury.
  • Wrist support or taping can support wrist movements. They will not prevent severe injuries, but may help you perform simple activities while rehabilitating from a wrist sprain.
  • Laser therapy will improved circulation, reduced inflammation and reduced swelling, muscle spasms, stiffness and pain
  • Physiotherapy will restore and strengthen the function and movement of the injured area through exercise, manual manipualtion and modalities.
  • Cortisone injections or surgery may be necessary

Before you start any treatment regime,  always contact your health care practitioner.

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Tips On Exercising Outdoors During Winter

Tips On Exercising Outdoors During WinterWinter is here, and cold weather can discourage even the most dedicated exercisers.  So for those of you who might need some tips on exercising in cold weather… here you go!

#1 Warm Up

Take 10 minutes and do some low level aerobic exercises and stretches indoors to help your body start to warm up.

#2 Dress in Layers

Many folks make the mistake of dressing too warmly for exercising in cold weather.  When you exercise, you generates a significant amount of heat, and once your sweat starts to dry, you can get chilled.  So to avoid this situation, dress in layers.

Make sure the first layer is made out of a synthetic material, which will draw your sweat away from your body.  Next, add a layer of fleece or wool for insulation, and top this off with a waterproof outer layer that will keep you dry if it rains or snows.

#3 Protect Your Hands & Head

In cold weather, blood flow is concentrated on your body’s core and a substantial amount of body heat is lost from uncovered heads and hands; so wearing a hat, such as lightweight fleece cap, and gloves will help your body retain heat.

Wear your gloves, and hats before you go out side and become cold… you can remove them as you begin to work out and begin to sweat.

#4 Choose Appropriate Gear

This time of year it is dark in the mornings and starts getting dark in the late afternoon, so when exercises outside, always wear reflective clothing.  Find out what the weather conditions will be like during the time you’re planning to be outdoors and factor in how long you plan to be outside, and what activity you will be doing so you can dress accordingly.

#6 Use Sunscreen

You can get sunburned all year round — even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and don’t forget to wear sunglasses to protect your eyes.

#7 Stay Hydrated

You need to stay hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink plenty of fluids before you head outside, and be sure to bring some along with you.

If you suffer from Seasonal Affective Disorder (SAD), getting outside and exercising during the day will help alleviate your symptoms.

Contact our Physiotherapists if you would like some suggestions on great warm-up stretches that are activity specific.

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Back Pain…or Compression Fracture?

Back Pain...or Compression Facture?A spinal compression fracture is when there is a collapse in one or more bones of your vertebrae. Vertebrae are rounded bones that are stacked on top of each other down the middle of your back. Compression fractures of the spine happen when there is too much pressure on the vertebra. The vertebra collapses, and becomes wedge shaped instead of round. Spinal compression fractures can occur anywhere in the spine, but are most common in the upper back region.

Many spinal compression fractures are caused by osteoporosis, sports injuries, and work place accidents.

Symptoms that can indicate a spinal compression fracture:

  • Severe back pain that gets worse when standing or walking
  • Pain when bending or twisting
  • Muscle spasms in your back.
  • Pain when the fracture area is touched.
  • Sudden, severe, back pain.
  • Sudden weakness in your arms or legs.

Risks for a spinal compression fracture:

  • Genetics & Age: The risk is higher as you age and by having a close family member with a history of compression fractures.
  • Bone mineral density: Having low bone density increases your chances of having osteoporosis
  • Diet and exercise: Not eating foods rich in calcium and vitamin D, and not incorporate weight-bearing exercises such as walking or jogging into your daily routine.
  • Lifestyle choices: Smoking and weighing too much increases your risk of getting a back injury.
  • Medical conditions: Long term diseases, such as liver cirrhosis and diabetes
  • Medicines: Taking medicines that can cause calcium to be lost from your bones, such as hormones, steroid medicine, and antacids

Treatment for a spinal compression fracture:

A spinal compression fracture can be diagnosed with a physical examination to determine whether a vertebra has collapsed.

If you have a compression fracture, you may need to rest in bed for a few days and take anti-inflammatory or pain medicine, however, within a few days of the fracture you will need to start some form of physical therapy.  Physical therapy will help improve strength and decrease your risk for loss of function.

Depending on the severity of the fracture, you may need to wear a back brace for several weeks to help your vertebrae heal.

Physiotherapy:

Your health care practitioner will assists you to restore, maintain and maximize your strength, function, movement, and overall well-being by using natural methods such as exercise, motivation, adapted equipment and education.  Physiotherapy helps improve movement and decrease pain.

Laser Therapy:

  • improve circulation
  • reduce inflammation
  • improve transport of nutrients across the cell membrane
  • influx of water, oxygen and nutrients to the damaged area
  • reduce swelling, muscle spasms, stiffness and pain

Ultrasound:

  • increase oxidation,
  • reduce swelling & muscle spasms
  • improve circulation

Massage Therapy:

  • Improved circulation
  • Elimination of toxins
  • increase circulation
  • increase your flexibility and range of motion

The first step is to contact your health care practitioner so they can diagnosis your condition, set up a treatment plan, and get you healthy and active as quickly as possible.

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My Journey Into IMS/Dry Needling | Part II

My Journey Into IMS/Dry Needling | Part IIMy research into IMS/dry needling is complete, and I have chosen my health care practitioner – a    physiotherapist  from Diversified Health.

Entering the room on my first visit I was a bit anxious.  Knowing that the treatment can be uncomfortable is like taking Buckley’s cough syrup… you know it will taste horrible, but it works!

My therapist was great, we talked about my health history, why I chose this treatment, and what my expectations of this therapy was.  The therapist explained in great detail what would happen on this first visit and what I should expect after my treatment.

Laying on the table the practitioner felt the area in question, my low back and hips and located numerous trigger points.  A Trigger Point is a hyper-irritable spot within a taut band of skeletal muscle which is painful on compression. These trigger points, sometimes referred to as myofascial pain, can refer pain to other areas and often restrict the flexibility of the affected muscle.  If left untreated, they can create new trigger points.  As we talked about how intense the pain was, she was assessing where to place the needles.

My physiotherapist sterilized the treatment area and removed a needle from a sealed package.  Each sterilized needle comes in an individual sealed package. Because the filament needles are so thin there is virtually no discomfort when the needle is inserted.

As the needle entered the skin and reached the muscle, this is when the muscle contracted and I felt twitching, spasms, and tingling; a potpourri of senses.  As the practitioner moved the needle, I felt a sensation like hitting your funny bone,  weird, tingly and painful, but the whole experience happened in under 4 seconds.

This was repeated numerous times on different areas on my lower back and hips. The therapist worked on one side of my body, and then mirrored the treatment on the other side of my body. The physiotherapist talked to me throughout the treatment and was aware and attentive to my reactions to each treatment.

Each needle felt sightly different, some treatment areas felt achy, hot, a stinging then tightening feeling.  Some areas were extremely painful while others areas I felt very little.  The tighter or more damaged the muscle, the more discomfort you feel.

When the session was over, I found myself physically and mentally tired… not sure if it was because I was so anxious on my first visit or because the treatment was physical.  After resting for about 5 minutes, I got up and spoke with my physiotherapist, who answered all my questions, and gave me a set of exercises to complete at home.  Because of the release of toxins and lactic acid that get held in muscles I was quite tired, and found drinking lots of water after the treatment very helpful.  Two hours after my treatment I felt tired and achy, but nothing that an Advil couldn’t help.

There is absolutely no “down time” with IMS/dry needling.

What happened the next morning was just short of a “miracle”.  For the last several years I have found it strenuous to get up from a sitting position due to super tight muscles and back issues… nothing major, just always found myself  getting “prepared” to get up…tightening my stomach muscles and placing my hands on the chair to help push off.

I was standing in the middle of my living room when I suddenly realized that I had gotten out of my chair without a thought.  This may seem small, but this victory solidified my belief that IMS/dry needling is an outstanding treatment for chronic or acute pain.

Dry needling will not be for everyone, it is at times painful (3 to 4 seconds of pain), but there is no denying my results.  I have booked several more treatments, and will update you on my continued journey into IMS/dry needling in Part III.

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How to Get the Most From Your Next Treatment

How to Get the Most From Your Next TreatmentHaving a successful treatment starts before you see your practitioner. On your next visit to your health care practitioner try incorporating these tips.

  • Getting adequate rest the night before your treatment is an important part of the healing process.
  • Arrive on time to your sessions.  If you arrive in a frenzied state, it will take you longer to relax.
  • Remember that your practitioner may have another appointment directly after your own and your treatment time will be cut short if you arrive late.
  • Wear clothing that will be comfortable during a treatment session.
  • Before the treatment begins, always give an accurate health update, and bring any relevant letters, imaging and/or scan results.
  • During a treatment, report any discomfort that you are feeling right away and don’t be afraid to discuss any concerns.
  • Remember to breathe normally throughout your treatment session.  If you are anxious about the treatment, your breathing will be shallow and limited.  Talking with your practitioner about your anxiety will help you relax.
  • Stay hydrated, remember to drink water before and after your treatment.
  • Don’t get up too quickly from the treatment table.  Getting off the table too fast, can make you feel dizzy or light headed.
  • Part of any treatment includes the moments after the the treatment is over.  Make sure you take enough time in the room to integrate and assimilate the results of your session.
  • Try to stay active after a treatment.  In most cases, movement after a session will help the treatment hold for a longer period of time.
  • Be honest with your practitioner;  if a treatment is not working let them know.  A good health care practitioner will choose another approach or modality to treat your condition.

Part of any good health care solution is being part of a team, and Diversified Health has numerous disciplines, treatment options, modalities and practitioners to help you get feeling better faster!

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eToims Device Stimulates Trigger Points To Relieve Pain

EToimsNews Release – The company LLC is marketing a surface electrical stimulation device that targets deep muscles to relieve myofascial pain and discomfort. The patented portable ET127 Evoked Response Stimulator excites deep trigger points to elicit muscle twitches. According to the company, these abrupt, brisk, and vigorous twitches relieve pain by ending muscle spasms and promoting healing of irritable trigger points.

Twitches produced by eToims (electrical twitch obtaining intramuscular stimulation) stretch muscle fibers in spasm, resulting in compression of intramuscular blood vessels and nerve fibers and reducing traction on pain-sensitive structures, such as periosteum and joint capsules to which muscles attach, says Jennifer Chu, MD, founder of eToims Medical Technology. She explains that consequently, twitch-induced exercise also promotes local blood flow, improving tissue oxygenation, promoting healing, and removing local accumulation of pain-producing neurochemicals.

In normal situations, trigger points stimulated to twitch produce movements that effect joint rocking and shaking. In acute situations, hyperexcitability of trigger points produces forceful twitches sufficient to lift the joint on which the stimulated muscle acts, causing these twitches to dissipate abruptly. In chronic situations, trigger points are very difficult to find, and twitch forces are feeble, says Chu.

According to Chu, acute and subacute myofascial problems resolve well with eToims as a standalone treatment. However, chronic problems tend to have guarded prognosis due to the presence of partial nerve and muscle fibrosis, requiring long-term eToims as an adjunctive treatment for improvement of quality of life. Chu has found that twitches, key to relief of myofascial pain or discomfort, are simultaneously diagnostic, therapeutic, and prognostic.

In the presence of very tight muscles, whereas routine exercise produces simultaneous active contractions of many muscles that can increase ischemic pain, eToims-induced twitches can enable active, painless exercise of 1 muscle at a time to remove or reduce pain.

Chu notes that a top football franchise in the UK now uses eToims for rehabilitation to prevent injuries as well as to rapidly rehabilitate soft tissue injuries to reduce elite-player down time. ET127 is now available for sale to clinicians in Europe, Canada, Taiwan, and Hong Kong, as well as for home use as a personal device.

The practitioners at Diversified Health are certified to use eToims Therapy as a part of your treatment plan.

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