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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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Seasonal Affective Disorder (SAD)

T_Seasonal_Disorder_enHD_1Seasonal affective disorder (SAD), also known as seasonal depression, is a mood disorder in which people experience depressive symptoms in the fall and winter months.

Our moods and energy levels fluctuate with the seasons.  Traditional Chinese Medicine understands these seasonal cycles, and that conflict in the body causes stress, which can result in SAD.

Low levels of vitamin D and limited exposure to ultraviolet-B on their skin,can also result in SAD.

What is Seasonal Affective Disorder?

Seasonal affective disorder is a type of depression that people experience at the same time every year.  Typically symptoms start in October and continue until April.  The symptoms include:

  • Irritability
  • Headaches
  • Extreme fatigue
  • Increased appetite/cravings
  • Lack of concentration
  • Decreased libido

There are many theories as to what causes SAD, and most of the theories involve light.  Serotonin, a neurotransmitter that affects mood, is triggered by light, and that the decreased serotonin is the culprit.  Others theories involve melatonin, a hormone that affects sleep and mood, because it is affected by darkness.  In either case, light plays a role.

Acupuncture is a very effective option for treating SAD.  Anxiety, SAD, and other mood disorders respond very well to acupuncture.   Acupuncture has been proven to relieve stress and have a relaxing, calming effect on the body. Patients suffering from SAD will often feel immediate relief following a treatment. With regular, continued treatments, acupuncture can help to minimize and prevent SAD symptoms and help the body adapt to seasonal changes.

Acupuncture helps our bodies to regain its natural balance by correcting various systems that are responsible for sleep, energy, and immune system.

Advice for Seasonal Affective Disorder

  • Limit carbohydrates in the form of starches and sweets; add more protein and dark coloured vegetables to your diet
  • Avoid overeating or gaining weight
  • Exercise regularly by walking 15 minutes a day when there is the most sunlight
  • Work by a window to allow exposure to natural light
  • Go to bed earlier and get up earlier so you maximize daylight hours
  • Think positive – keep a gratitude journal

These are health-promoting strategies that will help to relieve your seasonal symptoms and improve  your health.

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Pasteurizing Almonds: Good or Bad?

almondsWritten By Jennifer Dages

Most almonds and hazelnuts in the USA are now irradiated. Irradiation is the use of radiation to help preserve foods and kill off bacteria. This has been standard practice since 2007 when the FDA decided that all raw almonds grown in the USA must be pasteurized before sale.

The reasoning behind this decision was 2 outbreaks of salmonella that were traced back to almonds (2001 and 2004).   The outbreaks were very mild and the almonds  turned out to be grown by conventional farmers, not organic farmers.

But nonetheless all almonds were to be irradiated rather than practices change to prevent the repeat of a problem.

So what is wrong with pasteurizing almonds?

If you are a raw milk drinker and supporter then you already know the answer to this question.  Pasteurization and heat destroy important enzymes and vitamins.

There are 4 main types of pasteurizing almonds:

  • steam processing
  • high heat treatment (roasting)
  • blanching
  • highly toxic fumigation treatment with propylene oxide (PPO)

Two are the primary methods used, which are steam processing, and PPO fumigation.

Steam processing is the method used for pasteurizing organic almonds and they are heated to a temperature of 200 degrees with steam.  Not only are the enzymes and vitamins destroyed but so are the  bonds of the fats and the fat then oxidizes and  becomes a source of free radicals.

Recent scientific studies show that heating almonds creates potentially harmful levels of acrylamide, a dangerous byproduct of the amino acid asparagine. Acrylamide is a chemical known to cause cancer, or reproductive toxicity (such as birth defects and other reproductive harm).

If your almonds are pasteurized with propylene oxide fumigation(PPO) there is much more to be concerned about.   PPO is a verified carcinogen that is highly flammable, with fumes that are  hazardous to a human being’s personal health.

The EPA has declared PPO a carcinogenic chemical that is responsible for neurological, gastrointestinal, respiratory, and immune system dysfunctions, as well as liver disease.   The European Union, Mexico and Canada have all banned the use of this toxic chemical in anything to do with our food.

Can you avoid pasteurized almonds?

You can avoid pasteurized nuts but you have to buy your almonds  directly from the farmer or you have to buy organic.   The other exception to this rule is nuts that are foreign imports often avoid the irradiation.

In researching I found one source at Raw Nuts and Seeds where they sell organic almonds that are not pasteurized.   Nuts.com  sells organic almonds from Spain that are not pasteurized.   Amazon also sells some organic imported almonds that are not pasteurized.

If you live in California which is almond country you may be able to find a local farmer that will sell you nuts before they send them to be pasteurized (kind of the way some farmers will sell their raw milk before the milk truck picks it up- just don’t tell anyone).

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My Journey Into IMS/Dry Needling | Part I

skin-needlingLike many of us, I live a fairly sedentary lifestyle.  Years spent in front of a computer, combined with injuries, and the stress of everyday life is taking a toll on my body.

Over the years I have employed the services of acupuncturists, chiropractors, physiotherapists and massage therapists to alleviate my aches and pains.

A friend suggested that I try dry needling.  I had never heard of this treatment, and so began my research into the science of IMS/ Dry needling.  Dry needling, a relatively new medical treatment option, treats muscle, tendon and other soft tissue injuries.

Dry needling also known as intramuscular stimulation is an invasive procedure in which solid filament needles are inserted into the skin and muscle at a myofascial trigger point in order to cause a small, specific injury or “wound” in the tissue.  This injury or wound signals the brain to begin to repair the damaged tissue with new healthy tissue.  Placing a needle in a muscular knot or painful trigger point will provokes a “twitch” response from the muscle. Once a “twitch” response has been elicited, the muscle fibers in that area begin to heal. The area around the muscle will relax and will start to lengthen, the inflammation will start to reduced and circulation and blood flow will increase.

Dry needling is characterized as a painful treatment. The more chronic the tigger point or muscle knot the more painful the treatment…healthy muscle tissue will not “twitch” when stimulated by a needle, and therefore will not be painful.

According to a report from the American Academy of Orthopedic Manual Physical Therapists:  “Research supports that dry needling improves pain control, reduces muscle tension, normalizes biochemical and electrical dysfunction of motor endplates, and facilitates an accelerated return to active rehabilitation”.

I have booked my first appointment, and am curious to find out how painful this treatment is, what it will feel like and what the results will be.

Keep an eye out for Part II of my journey into IMS/Dry Needling!

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#1 Way To Deal With Stress

stress-and-acid-refluxLong-term exposure to stress can lead to serious health issues by raising your blood pressure, increasing your risk of having a heart attack, and suppressing your immune system. Ignoring the symptoms of stress can lead to anxiety and depression.

Physical symptoms from prolonged stress can range from headaches, upset stomach, high blood pressure, chest pains, difficulty breathing and trouble sleeping.

Everyone deals with stress differently; the import factor is to find healthy ways  to deal with stress that work for you.

#1 most effective way to deal with stress – RELAX

Deep Breathing | Deliberate and mindful breathing will help your muscles to relax and make you feel less tense.

Massage | Booking even a short 30 minute massage focusing on the muscles in the back of your neck and upper back will help you feel less tense.

Time Out | Stepping away from the situation, even for a few minutes will have a beneficial effect on your mood. Going for a walk around the block can go a long way to decreasing your stress.

Grateful List | Make a mental list of 5 things you are thankful for. This will remove your focus from the stressful situation and will allow you to gain quick perspective of your life.

#2 Take care of your body

Sleep | 7 to 9 hours will help your body recover

Eat healthy | Eat fruits, vegetables, proteins, and whole grains. Don’t fall into bad habits of junk food, and limit your caffeine or high-sugar snack foods.

Exercise | Getting physical activity helps relax your tense muscles and improve your mood.

 Avoid | alcohol, drugs, smoking

# 3 Involve your Health Care Practitioners

Be proactive – don’t wait till you can no longer cope.  Make sure that you talk to your health care practitioner, and work together to find a treatment plan that works for you.

Book a massage –  Clinical studies show that even a single 1 ½ -hour session can significantly lower heart rate, cortisol levels and insulin levels-all of which help reduce stress through massage therapy. On-going massage therapy can improve overall physical and mental performance.

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

Book a Chiropractic session – One of the effects of chronic stress is prolonged muscle tension. This muscle tension can leads to a misalignment of the spine and the other joints in the body. These misalignments can cause common conditions such as; back pain, neck pain, and headaches. Chiropractic adjustments reduce nerve irritation, improve circulation, and release muscle tension.

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

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