7 Mental Health Resolutions for 2015

headacheWritten by: Alexandra Sifferlin @acsifferlin

Here’s how to take care of your mind this new year

When it comes to New Year’s resolutions, our self-improvement efforts often focus on getting a better body. And we ignore that other, equally important part of our well being: our mental health.

Certain health hazards come with warnings, like cigarettes or alcohol, but less obvious ones, like loneliness and rejection, can take just as great toll, says psychologist Guy Winch, author of Emotional First Aid: Healing Rejection, Guilt, Failure and Other Everyday Hurts. Research shows social isolation is linked to shorter lifespans, yet we often ignore our emotional hygiene. “If our dental hygiene were as poor as our emotional hygiene, we’d be all gums and no teeth,” says Winch.

This year, prioritize your mind as well as your body, and make a resolution for better mental health. Here are some of Winch’s tips for prioritizing your emotional hygiene in the new year (and all year long).

  1. Pay attention to emotional pain. Psychological pain is much like physical pain—if something hurts for more than a few days, you need to do something about it. If you experience rejection, failure, or have a bad mood that lingers too long, don’t ignore it.
  2. Take action when you feel lonely. Chronic loneliness is devastating to your emotional and physical health because it increases your chances of an early death by 14%. Therefore, when you feel lonely, actions like reaching out to family members, connecting with friends or joining a dating website can help. Make a list of people who you’ve been close to in the past (use your phone book, social media friends, and email contacts) and reach out to one of them each day to chat or to make plans. It will feel scary and risky to take those kinds of steps, but that’s what you need to do to break the cycle of disconnection and end your emotional isolation.
  3. Stop your emotional bleeding. Psychological wounds tend to create vicious cycles that get worse with time. Failure can lead to feelings of helplessness that in turn can make you more likely to fail again in the future. To break the negative cycle of failure, find ways to gain control of the situation. Our minds are not as reliable as we tend to think, so ignore misleading feelings from your gut that tell you to give up, and focus on the aspects within your control, such as your preparation, planning, effort and execution.
  4. Protect your self-esteem. Your self-esteem is like an emotional immune system—it can increase your resilience and protect you from stress and anxiety. Good emotional hygiene involves monitoring your self-esteem and boosting it when it’s low. How? Avoid negative self-talk that damages it further—despite how tempting it might be to indulge these kinds of thoughts at times.
  5. 5. Revive your self-worth after a rejection. It’s very common to be self-critical after you get rejected. It’s an unfortunate reaction, since that’s when your self-esteem is already hurting. You’re most likely to call yourself names, list all your faults and shortcomings and generally kick yourself when you’re already down. The most important thing you can do after getting rejected is to treat yourself with the same compassion you would treat a good friend. Make sure your inner voice is kind, understanding and supportive.
  6. Battle negative thinking. When something upsetting happens, it’s natural to brood over it. But replaying the scene over and over in your mind will not give you much insight or closure. The best way to break a brooding cycle is to distract yourself with a task that requires concentration, like a game on your cell phone, a quick run or a crossword puzzle.
  7. Be informed on the impact of common psychological wounds and how to treat them. You know how to treat a cut or a cold, so you should also know how to treat rejection, failure, loneliness, guilt and other common emotional wounds. By becoming mindful about your psychological health and adopting habits of good emotional hygiene, you will not only heal your psychological injuries when you sustain them, but you will elevate your entire quality of life.
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7 Food Mistakes We Make To Get Healthier

homemade-yogurtAt the beginning of a new year is when most of us take a look at our diet.  Learn to avoid these common diet mistakes, and you’ll be on your way to a healthier you.

Eliminating all fats: You need healthy sources of fat to maintain essential body functions, sustain energy levels, slow digestion and feel fuller longer.  Make sure you eat plenty of good fats, such as omega-3 fatty acids found in oily fish, coconut oil,nuts and flax seeds.

Reducing calories too much: When you follow an extreme diet,  your body will catch on and lower your metabolism to accommodate the reduced supply of fuel. Then, when you return to your normal intake of food, you will regain that weight because you’re now consuming more calories.

Eating too much healthy food: Eating too much of anything leads to weight gain. No matter how healthy the food is, a calorie is still a calorie.  Hummus, pistachios and peanuts contain healthy fats but come with masses of calories and such foods can act as triggers for those with a tendency to overeat.

Eliminating carbohydrates: Complex, high-fiber carbohydrates like brown rice, beans and lentils should be part of any diet regimen.

Incorrect portion sizes: Know what an appropriate portion size really is.

Eating infrequently: For your body to work most efficiently, you should eat five or six small meals or snacks per day to keep your metabolism running strong and your energy level consistent.

Skipping breakfast: Breakfast gets your metabolic machinery running and sets your body’s course for the rest of the day. Missing breakfast leads to overeating later in the day as blood sugar drops.  If you can’t face breakfast, eating a handful of almonds, some yogurt, an egg … or any form of protein in the morning, about an hour after waking will be enough to stop you binging later in the day.

So how do successful folks eat healthy and maintain a health weight? The National Weight Control Registry studied the habits of the 10% of people who kept their weight at a healthy level for five years or more.

Here’s what they did:

78 per cent ate breakfast every day.
75 per cent weighed themselves at least once a week.
62 per cent watched less than ten hours of TV a week.
90 per cent exercised moderately for an hour every day (most chose walking)

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Giving Back Just Got Easier!

tentThis time of year is synonymous with giving and donating to charitable organizations.  Part of the holiday season is scheduling  which charity events you will be attending, and which charitable organizations you will be donating to this year.

Here are a few of Victoria’s local charities helping to make the holidays a bit brighter:

Santa’s Anonymous:  Every year, CFAX Santas Anonymous Society delivers much-needed support to families throughout Greater Victoria. This is accomplished primarily through our Christmas Hamper program, which takes place annually in December.

Mustard Seed:  There are so many ways to get involved this Christmas at events, on social media, at our gift wrapping locations or by making a donation  to the annual Spirit of Giving campaign, which will support those who need it most this holiday season.

Victoria Women’s Transition House Society:  The Christmas Hamper Program is an incredible display of generosity and kindness. Friends, families and co-workers come together to create and distribute over 100 personalized Christmas Hampers for women and children in our community!

Victoria Festival of Trees at The Fairmont Empress: The Festival of Trees transforms the Empress into a lush forest of beautifully decorated trees to raise funds for BC Children’s Hospital Foundation.

Our Place: Sponsor-A-Breakfast – for many people who are homeless or living in poverty,  a healthy routine such as a daily breakfast can influence other positive life changes.

These are all worthy organizations…. but what if your schedule does not allow you to attend these charitable functions, or your current financial situation does not allow for anything extra this year; there is another way to give back… on-line click through websites.

You can give to a charity and make a difference in the world from your computer, smartphone, tablet or laptop.  Here’s how it works:

By clicking certain links online, you can help give to those in need. There are companies that generate revenue from advertising on these charitable sites. Advertisers pay per click, so you really are helping someone else by clicking the links or playing the games. Here are some examples to get you started!

click-to-donate/primates – 100% of the donations raised go directly to the Jane Goodall Institute, which runs sanctuaries in Africa where orphaned chimpanzees can be cared for and given the chance to live reasonably full lives in spacious conditions.

www.charitii.com – This organization has dozens of click charities to choose from, such as a donation of 10 square inches of rainforest for each click.

freerice.com – For each answer you get right, they donate 10 grains of rice to the United Nations World Food Program. Simply by answering trivia questions about word definitions you can make a difference.

So the next time you are on a coffee break at work, caught in traffic or waiting at the check-out, help make the world a little bit better… one click at a time!

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How To Enjoy Holidays Goodies, Without The Guilt!

9 Tips To Keep Holiday Calories Off The Hips | victoria clinic The holiday seasons are full of calorie-laden goodies and drinks, so here are some tips to help you resist those temptations!

Before heading out to a party eat a snack before you go. Eat a handful of nuts, a small piece of fruit or a few slice of cheese and this will help keep your appetite under control and you will be able to make better choices.

It is the holidays, so indulge – moderately!  Don’t try to go without your favorite food because that will back fire, and you will end up eating twice as much to satisfy your craving; so eat small portions and eat slowly.

At the party, take a moment before you start to eat, and see what foods are being served. If there is a vegetable or a fruit platter, start with those to take the edge off your appetite.

Avoid the guilty pleasures you can have anytime, such as chocolates or cookies, and go with seasonal favourites such as rum-drenched plum pudding and egg nog. Enjoy, but  remember to keep your portions small.

Be the designated driver!  Have one alcoholic drink, something you really enjoy and then choose drinks such as sparkling water, a diet soda or juice with soda, which have virtually no calories. Bonus!

Bake holiday cookies and treats in advance, and freeze them so they are not a temptation, and bring them out only when you need them.

Chew a piece of gum- when you chew gum you’re less likely to nibble or “graze”.

After the party, send the leftover treats home with friends, or donate them to your local food bank.

Give guilt a vacation!  The last thing anyone needs this time of year is another holiday stress. If you over indulge ( and it’s going to happen) don’t worry!  Just start the next day and do your best to keep on track.

Give yourself the the gift of a healthy holiday season; eat smart, stay active, get enough sleep and have some fun!

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The Diet Mistakes We All Make

breakfastThe best approach to healthy eating, is to eat a well balanced diet and eat in moderation; but many of us make the same mistakes; so here are a few tips to keep you on the “right” path.

Planning Too Many Meals

It’s great to try new things especially with regards to eating a rainbow of fruits and vegetables, but thinking about food too often can lead to over indulgence.

Keep it simple with just a few different choices for breakfast, lunch, and dinner.  Don’t let your meals get too complicated, instead keep it simple, veg-heavy, and unprocessed.  Try to introduce new spices to” tried and true” meals for a quick and healthy alternative.

Over Complicating Fruits and Vegetables

Sometimes we get so overwhelmed with the various presentations that we end up not getting enough fruits and vegetables in our diet. Keep it simple, include 2-3 servings of fruits and vegetables in each meal.  One quick and easy way to incorporate more fruits and veggies in your diet is to include juicing in your daily routine.

Choosing “Fake” Whole Grains

Whole grains are important for cleaning the intestinal wall so choose whole grains that are unprocessed including brown rice, rolled oats, barley, and whole wheat bread. Make sure to read the ingredients to get the whole truth about your products.

Not Accounting For Stress

Bad eating, or over eating is associated with high stress levels. Keeping your stress levels in check is one of the most important ways to stay thin and to avoid other health mishaps.

Too much stress for prolonged periods of time can creates numerous side effects like high blood pressure and lowered immunity. Stress can also lead to abdominal fat, poor sleep habits and chronic fatigue.

Looking good begins from the inside out, so think about your food as your daily medicine, three times a day, every day.  Also, remember to never under estimate the importance of your diet and incorporating these simple steps to feeding yourself healthy.

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What to Expect When You Donate Blood

bloodbag 0001To donate blood, you must be at least 17 years old, weigh at least 50 kg (110 lb) and be in good general health.

You may not be able to donate blood if you have donated blood in the past 56 days, or if you do not have enough iron in your blood. You can not donate blood if you are pregnant,  blood pressure is too high, you take certain medicine, or have certain health problems. If you have traveled to certain countries, or have gotten a tattoo/body piercing in the last 6 months you maybe unable to donate blood.

Also, you should wait 24 hours after a cleaning or filling, and 72 hours if you’ve have dental surgery, a root canal, or a tooth pulled.

The day you are scheduled to give blood, make sure that you get a good night’s sleep, eat a healthy meal before your donation and drink plenty of fluids.

Avoid eating fatty foods, such as hamburgers, because fatty foods can affect the tests that are taken on your blood. If there is too much fat in your blood stream, your donation cannot be tested for infectious diseases and the blood will not be used for transfusion.

Wear clothing with sleeves that can be easily raised above the elbow, and make sure to bring your donor card, driver’s license or two other forms of ID.

Make sure you feel good. Don’t give blood if you feel ill.  You shouldn’t donate blood if you feel like you’re getting a cold or the flu.

Once at the blood donor clinic, a health professional will ask about your current and past health to make sure that you can donate.  You will be asked questions every time you give blood, because the list of who can give blood may change, or your health may change.

You will also have a brief physical examination, which includes checking your blood pressure, pulse and temperature. A small sample of blood is taken from a finger prick and is used to check the oxygen-carrying component of your blood (hemoglobin level). If your hemoglobin concentration is normal and you’ve met all the other screening requirements, you can donate blood.

You will be directed to a reclining chair with your arm extended on an armrest. A blood pressure cuff or tourniquet is placed around your upper arm to fill your veins with more blood. This makes the veins easier to see and easier to insert the needle into, and also helps fill the blood bag more quickly.

The practitioner will sterilize the skin on the inside of your elbow, and then will put a needle into a vein on the inside of your elbow. The needle is usually in place about 10 minutes. When complete, the needle is removed, a small bandage is placed on the needle site.  While you are donating blood you can relax,  listen to music, talk to other donors or read during the donation process.

After donating you sit in an observation area, where you res, eat a light snack and drink either some water or juice. After 15 minutes, you can leave.  When you are ready to leave, get up slowly to make sure that you’re not light-headed. If you feel lightheaded, sit back down until the feeling passes.

About 400 ml of blood is taken when you donate. It takes about 10 minutes. The whole process—including answering questions and having a short examination—takes up to an hour.  After donation, your blood is tested for certain diseases, such as hepatitis B and C, and the HIV virus. Donated blood must pass all of these tests. If any disease is detected, the blood is thrown away and the donor is notified.

Thing to remember when you get home:

Keep the bandage on for the next several hours

Drink an extra four (8 ounce) glasses of liquids and avoid alcohol over the next 24 hours

Eat foods that contain high levels of iron, such as lean red meat, raisins, or beans

Limit your physical activity and avoid any strenuous physical activity for the rest of the day

By following a few recommendations before, during and after your blood donation, you can make your donation experience as safe, successful and pleasant as possible.  Keep in mind that whole blood donations are separated into three components: red cells, plasma and platelets. Each component may be given to a different patient. That’s why one donation has the potential to save up to three lives!

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Graston Technique – Soft Tissue Treatment

Graston2The 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.

Graston Technique enables practitioners to effectively detect and treat scar tissue and restrictions that affect normal function.  The technique uses specially-designed stainless steel instruments, along with appropriate therapeutic exercise, to specifically detect and effectively treat areas exhibiting soft tissue fibrosis or chronic inflammation.

Graston instruments are used to enhance the practitioner’s ability to detect adhesion,  and scar tissue in the affected area. The stainless steel instruments are moved over the area of concern and “catch” on fibrotic tissue, which immediately identifies the areas of restriction. Once the tissue has been identified, the instruments are used to break up the scar tissue so it can be absorbed by the body. Each instruments combines concave and convex shapes to  allow the instruments to mold to various contours of the body.  This allows the practitioner to isolate adhesions and restrictions, and treat them very precisely.

The instruments are beneficial in breaking up fascial restrictions, scar tissue adhesions, and detecting areas of chronic inflammation and fibrosis.

Graston treatments can help with conditions such as :

Cervical sprain/strain
Carpal Tunnel Syndrome
Tennis & Golfers elbow
Rotator Cuff Tendinosis
Achilles Tendinosis
Scar Tissue
Lumbar sprain/strain
Plantar Fasciitis
Knee Pain/ Runners Knee
Fibromyalgia

The goal of this therapy is to reduce the patient’s pain and increase function by breaking down the scar tissue and fascia restrictions that are usually associated with some form of trauma to the soft tissue (e.g., a strained muscle or a pulled ligament, tendon, or fascia).  This therapy also reduces restrictions by stretching connective tissue by rearranging the structure of the soft tissue being treated (e.g., muscle, fascia, tendons, ligaments).

Normal tissue can be dense, with regular elongated fibers running in the same direction, such as tendons and ligaments; or dense, irregular and loose with fibers running in multiple directions.  In either instance, when tissue is damaged it will heal in a haphazard pattern–or scarring–that results in a restricted range of motion and in many instances causes pain, which prevents the patient from functioning as they did before the injury.

The Graston Technique separates and breaks down collagen cross-links, and splays and stretches connective tissue and muscle fibers, increases skin temperature, increases the rate and amount of blood flow to and from the area, increases cellular activity in the region, and facilitates reflex changes in the chronic muscle holding patterns.

The Graston Technique can be used in conjunction with both Ultrasound, and Laser Therapy to help speed up the recovery time.

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Are You Sending Your Body Mixed Signals for Health?

Are You Sending Your Body Mixed Signals for Health?

You truly are what you eat…and in the past, the main focus was on the nutrients we might be missing. That’s still important, however, now scientists realize that there’s a lot more to consider when planning our daily diets than just avoiding a deficiency. Healthy eating, nutrition, and other modifiable lifestyle factors can help you reverse the disease process and improve health.

How Lifestyles Affect Your Body’s Nutritional Intake

Despite a wide variety of foods, people today generally eat more but actually get fewer nutrients. Many common aspects of daily life can deplete the body of the nutrients it needs to function properly:

  • Drinking—alcohol, coffee/sodas (caffeine)
  • Smoking—nicotine
  • Medications—statin drugs, corticosteroids, diuretics
  • Eating—junk food, refined carbohydrates
  • Stress—work, family
  • State of Health—illness, injury, intestinal issues, pregnancy

These things can rob you of nutrients by:

  • Increasing your need for certain nutrients
  • Causing accelerated nutrient loss
  • Impairing the absorption of nutrients from food

What You Eat Affects How You Feel

Processed foods and other unhealthy dietary habits can interfere with the dietary signals sent to cells throughout the body, which can lead to premature aging and disease. Addressing unhealthy eating patterns allows you to manage symptoms and even halt or reverse the progression of illness. Eating plans can also be tailored to specific conditions to maximize healthy signals—to help regulate blood sugar or reduce inflammation.

Are 3 balanced meals a day enough to keep you healthy? Food is the preferred source of nutrients to supply you foundational nutrition needs for basic health maintenance. Knowing how to eat to maximize these nutrients will help you stay on a path of reduced disease risk.

The foods you eat can be broken down into 3 categories: fats, proteins, and carbohydrates. They’re all essential to health—but not every food supplies them in a “good” way.  Work with your health care provider for suggestions on daily calorie intake and serving size suggestions to match your individual needs and activity level.

Some Fat is Good for You

Fat is a vital nutrient that your body needs for a wide range of biological processes, including growth, healthy skin, and absorption of nutrients. It’s also an important fuel source. Eating the right fats, in moderation, will help you feel full faster, and in turn, decrease your appetite. They can even help lower your risk of heart disease by reducing your levels of total and LDL (“bad”) cholesterol.

  • Good. Mono and poly-unsaturated fats and omega-3 fatty acids (from coldwater fish, nuts, flaxseed oil) are healthy.
  • Bad. Saturated fat and trans fat (from animal products and processed foods) can be harmful.
  • Saturated and trans fats can increase your risk of heart disease by increasing your total and LDL cholesterol.

Protein is More Than Just Meat

Protein is a key component of practically every tissue in your body, including muscle, skin, hair, and other tissues. Proteins manufacture the enzymes and hormones that power digestion, metabolism, and tissue growth and repair.

Protein can be found in all meats and vegetables. Some are “complete” proteins (typically from animals) because they contain all the essential amino acids your body needs to build more protein. Others are “incomplete” proteins (vegetables, nuts) because they lack one or more essential amino acids.

  • Good. Lean cuts of meat, white poultry meat, whey protein, soy protein, nuts (in moderation), beans, reduced fat dairy products (or dairy substitutes).
  • Bad. Fatty cuts of meat, dark poultry meat, excess cheese or “whole” dairy product consumption, poultry skins.
  • Even lean protein sources can be prepared in unhealthy ways—battered, deep fried, or covered in fatty sauces or cheeses.

Carbohydrates: the Key to Healthy Eating

Carbohydrates are important sources of energy and can be found in most foods. Not all carbohydrates are beneficial, so choosing the right carbohydrates is essential.

  • Good. Better sources of carbohydrates are whole grains, vegetables, fruits, and beans. These foods are a good source of energy and provide fiber, vitamins, and minerals—as well as phytonutrients that are essential for good health.
  • Bad. Refined carbohydrates or sugars (white bread, white rice, pastries, sugary sodas) provide little or no nutritional value.
  • Even the best carbs can be prepared in bad ways. Overcooking can deplete nutrients, or they can be covered in cheese, butter, and fatty/sugary sauces that counteract their benefits. Over time, a steady intake of refined carbohydrates can lead to insulin resistance, a harmful condition in which the body can’t properly convert blood sugar into energy. Insulin resistance, in turn, can result in weight gain, low energy levels, diabetes, heart disease, and other health conditions.

Fiber and Water: Filling You Up and Cleaning You Out

Good sources of fiber include bran, beans, brown rice and nuts, and green vegetables (broccoli, asparagus, spinach). Dietary fiber helps:

  • Promote healthy insulin and blood sugar response by slowing digestion, which helps to prevent a surge of blood sugar.
  • Create a feeling of fullness, helping you control the amount of food you eat.
  • Increase bowel motility, helping you empty what your body doesn’t need more regularly.
  • Low fiber diets can increase the risk to insulin resistance, digestive discomfort, and more serious intestinal concerns.

Water helps to transport vital nutrients to, and export waste from, our cells. It’s also necessary to moisten the lungs and respiratory tract, lubricate joint surfaces and internal organs, and ensure proper digestion. Like fiber, it can increase the feeling of fullness and aid in toxin removal. So it’s important to make sure you’re getting enough water every day.

“Boosting” Your Healthy Message with Nutritional Supplements

Even if you eat a nutritious diet, you might benefit from nutritional supplementation. Nutritional supplementation not only helps you maintain adequate nutrient levels, it can also help improve your health or manage chronic health conditions.

Be sure to discuss nutritional supplementation with your healthcare provider, especially if you have a health condition or are currently taking medication.

Article written by: metagenics.com

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Six Ways to Boost Your Immune System

With more than 200 viruses causing the common cold, you’re bound to catch a sniffle or two: Diversified Health shares six ways to boost your immune system.

Think Positive – Happier people are less likely to develop colds when exposed to cold viruses. People with high positive emotion scores produce just enough cytokine (a protein) to help recruit other immune cells to fight off infections.

Exercise Regularly – Taking a pass on exercise may increase your risk of catching a cold. Exercising at least 45 minutes five times a week can increase the immune fighting cells with each episode of exercise.

Victoria Clinic Indorses Six Easy Ways to Boost Your Immunity

Six Easy Ways to Boost Your Immunity

Snack on Yogurt –  Pro-biotics help promote a healthier immune system. To benefit, a person should consume between 1 and 10 billion colony-forming units (CFUs) of active probiotics per day.

Eat your Veggies – Eating at least eight servings of brightly colored vegetables and fruits per day helps keep the immune system in top form, and prevents it from overreacting.

Give herbs and Algae a try – The herb ginseng has been proven to help prevent colds when taken as soon as symptoms develop.  Spirulina, a blue green algae, is available in health food store, is also promising. Some variations containing zinc and powdered acerola have high anti-inflammatory and antioxidant potential.

Boost your Vitamin D – People with low Vitamin D status are one and half times more likely to get a respiratory infection than those whose Vitamin D levels were higher. Health Canada recommends 200 IU daily for adults under age 50 and 400 IU for those over 50.

Acupuncture sessions support and strengthen immunity.  Scientific research shows that acupuncture increases the white blood cells in the body and moderates the immune system allowing it to react swiftly and strongly to threats.

A healthy body has a strong and effective immune system.  For more tips and strategies on keeping your immune system strong, please contact our knowledgeable  healthcare practitioners.

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Patellofemoral Pain Syndrome a.k.a Runner’s Knee

sore_0Runner’s knee or patellofemoral pain syndrome is a common biomechanical problem that can affect anyone who is involved in activities that requires on-going knee bending, such as walking, biking, or running.

Patellofemoral pain syndrome can result from:

  • Overuse. Repeated overstretching of the muscles and tendons of the knee
  • Trauma to the knee by a fall or blow
  • Misalignment. If any of the bones are slightly misaligned excessive stress is placed on the cartilage of the kneecap.
  • Worn cartilage in the knee joint
  • Leg length discrepancies
  • If you suffer from over pronation, fallen arches or high arches

Minor to moderate cases of runner’s knee should heal with minimum treatment and minimal down time.

  • Rest the knee. Try to avoid putting weight on your knee for a few days
  • Ice your knee to reduce pain and swelling. Do this for 20-30 minutes every 3-4 hours for 2-3 days
  • Compress your knee by using an elastic bandage, athletic tape, or a soft brace
  • Elevate your knee whenever you’re sitting or lying down
  • Use anti-inflammatory medication
  • Practice stretching and strengthening exercises
  • Use orthotics to support your arches

Chiropractic and Physiotherapy can treat runner’s knee with manual manipulations and modalities to get you back to your regular routine as quickly as possible.

  • Deep Tissue Laser Therapy – accelerates the body’s own natural healing process
  • Graston Technique – soft tissue treatment that breaks down scar tissue
  • Therapeutic Ultrasound – increases circulation to help the healing process and decreases pain.
  • K-Taping – designed for muscle, ligament and tendon pain relief and support
  • TENS Therapy – a non-invasive nerve stimulation intended to reduce both acute and chronic pain
  • Shockwave Therapy – a non-surgical treatment of soft tissue, bone, and joint pain

How to prevent runner’s knee:

  • Use custom orthotics in all your footwear
  • Wear runners with good shock absorption and quality construction, and replace them often
  • Avoid running on surfaces like concrete or asphalt
  • Stay in shape and maintain a healthy weight
  • Weak thigh muscles, tight hamstring and calf muscles can put extra stress on the knee; so stretch, stretch, stretch
  • Tape your knee while exercising, if you’ve had runner’s knee before.

As with any injury, contact your doctor or health care practitioner to be diagnosed and to create a treatment plan that’s right for you.

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