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Registered Massage Therapist Approved, Low Impact Things to Do This Summer in Victoria, BC

Low-impact activities recommended by a registered massage therapist in Victoria, BC.

Summertime is finally here and Victorians are anxious to get outside and enjoy all the activities and events our beautiful island has to offer. While many of the events Victorian’s look forward to every summer have been canceled due to the pandemic, there are still plenty of outdoor activities to experience. That said, when you’re recovering from an old injury, finding activities you can safely partake in can prove a challenge at times. Here’s a list of relatively low-impact activities to consider along with tips from our registered massage therapist in Victoria BC.

Exploring Victoria’s Local, Outdoor Markets

Victoria’s outdoor markets are a forager’s delight and are a perfect, low-impact way to spend a summer morning or afternoon without causing undue strain. Grab a coffee or snack and enjoy exploring the following markets at your own pace, and don’t hesitate to take a seat and rest along the way. Victoria hosts a variety of outdoor public markets but the following are a few of our favourites that are, thus far, still operating (according to physical distancing measures) this summer.

Safe Foraging Tips From a Registered Massage Therapist in Victoria, BC:

Being as neck, back, knee and hip pain can often stem from irregular gait issues, make note of your posture while standing. Keeping your shoulders back and knees slightly bent can help reduce undue strain when standing for long periods. Listen to when your body is asking for a rest. Fortunately, Victoria has a lot of areas suitable for sitting and resting. Also, don’t forget to hydrate! Carry a reusable water bottle with a splash of coconut water or a Nuun electrolyte tablet to keep your body well hydrated in the heat. Besides preventing dehydration and heatstroke, good hydration helps prevent muscle tension and lactic acid build-up.

Bastion Square Market

What to Expect: Located along Government Street (between Government and Wharf Street and beside Irish Times Pub), Bastion Square Market brings together local artists and makers, showcasing locally-crafted art, jewelry, baking, teas, clothing, hand-bound leather journals and more. Visit their Facebook Page for more details and event updates.

When: Thursdays, Fridays and Saturdays from July 4 to Sept 27

What Time: 11am – 4:30pm

Where: Bastion Square, along Government Street in downtown Victoria.

Getting There: Map and Directions Here

Midsummer Artisan Market

What to Expect: Hillside Shopping Centre is hosting a large outdoor market featuring food and wares offered by up to 50 local artists and vendors. There will be treasures abound for all ages to safely enjoy and explore while maintaining social distancing measures. Visit their Facebook Page for more details and event updates.

When: Saturday & Sunday of August 8th & 9th

What Time: Saturday 10am – 6pm, Sunday 11am – 5pm

Where: Outdoor Parking lot (behind Marshall’s Dept Store) of Hillside Shopping Centre, at 1644 Hillside Ave.

Getting There: Map and Directions Here

Moss Street Market

What to Expect: One of Victoria’s most popular outdoor markets. Local farmers, artists and craftspeople have been coming together at Moss Street to showcase and sell their goods since the early 1990s. Visit their Facebook Page for more details and event updates, and check out their market vendor map here.

When: Saturdays from May through October

What Time: 10am – 2pm

Where: Spanning Robert J Porter Park and Brooke Street Park in the Fairfield area on the outskirts of downtown Victoria.

Getting Here: Map and Directions Here

Get Back in Touch With West Coast Nature With a Trail Walk

Trail walking is a good, low-impact activity approved by a registered massage therapist in Victoria BC.

Vancouver Island is best known for its natural splendor, trails, coastlines and forests. While our outdoors are enjoyed year-round, summertime provides more daylight hours and warmth to enjoy our outdoor trails and waterfront. When was the last time you walked through the woods or relaxed at the beach? Whether you’re up for some light activity or need an excuse to get outdoors and catch up with a friend, Victoria offers a variety of low-impact trails and watersports to try this summer.

Trail Walking Tips From a Registered Massage Therapist in Victoria, BC:  

First and foremost, consider the activity, duration, outdoor elements, your current physical conditioning and pre-existing injuries before embarking on any activity. Make sure you pre-hydrate and carry enough water and light snacks to fuel your excursion. Always make a point of letting someone reliable know where you are going to be in case of emergency, and if the activity allows, carry your phone with you just in case. Make sure to wear the right footwear for long walks (no flip flops). 

A Forested Walk Around Elk and Beaver Lake Trail

What to Expect: The flat, 10km long, wood-chip trail that wraps around Beaver Lake and Elk Lake is perfect for walking while catching up with a friend. The soft, marked trail that outlines the edges of both lakes is lined with tall trees that shelter much of it from the sun. While the flat trail is ideal for low-impact walking and jogging, prevent aggravating a pre-existing injury by considering the distance and what your body is accustomed to. View this page on Victoria Trails website for more details and directions.

When: Year-Round

What Time: Anytime during daylight hours. Depart on your walk no later than 2-3 hours from sundown.

Where: Located in Saanich, which is about a 20-minute drive from downtown Victoria. To start your walk from Beaver Lake Park where there is ample parking, take the Pat Bay Highway, heading towards Sidney. Take a left at the traffic lights at Elk Lake Drive and keep left before turning right into the entrance of Beaver Lake Park. Once you enter the park, continue driving along the narrow, wooded road until you reach the first large parking area. Leashed dogs are always welcomed on the trail but not on the beach or picnic areas between June 1st to Sept 15.

Getting Here: Beaver Lake Park Map and Directions Here.

Decompress With a Beachfront Stroll Along Island View Beach

What to Expect: Take in the fresh ocean air and scenic views of Haro Strait with a leisurely walk along the 2km long, flat gravel trails surrounding Island View Beach. Less than a 30-minute drive from downtown Victoria, Island View Beach is one of Victoria’s most scenic, sheltered waterfronts and includes designated parking, washrooms, picnic and camping areas. Leashed-dogs are always welcomed on the trail but are not permitted on the beach or picnic areas from June 1 to Sept 15. Visit their page on Victoria Trails website for more details and directions.

When: Year-Round

What Time: Any time of day or evening. Island View Beach offers an excellent vantage point for stargazing as well.

Where: Central Saanich. Take Pat Bay Hwy towards Sidney and turn right on Island View Road.

Getting Here: Map and Directions Here

Explore the Coastlines by Paddleboard

What’s island living without indulging in a water sport or two? What Victoria lacks in big surfing breaks, it makes up for in ideal conditions for lower-impact activities such as stand-up paddle boarding. 

Paddle Boarding Tips From a Registered Massage Therapist in Victoria, BC:

If you’re going to bring items with you, It’s a good idea to place your phone, keys and cash in a sealed Ziplock bag before placing them in a dry bag affixed to the paddleboard. Always let someone know where you’ll be, and wear a life jacket. 

When renting your paddleboard, a reputable vendor will take the time to properly fit you to a lifejacket and paddle length. The appropriate paddle length will help you maintain proper balance and posture on the board while reducing undue stress and tension in your arms, shoulders, neck and back.

While paddleboarding is considered a relatively low-impact activity compared to more strenuous water sports, its suitability depends on your current conditioning and the nature and location of your injuries. Balancing on a paddleboard requires the exertion of core muscles, and stabilizing muscles of the quads, glutes, hamstrings and calves, while the action of proper paddling works the upper back, shoulders and trapezius muscles. Make time to stretch your muscles while they’re still warm following your paddleboard excursion. People with excessive upper back, shoulder and neck injuries should consult with their registered massage therapist, physician or health practitioner before engaging in any new activities.

Paddleboarding the Sheltered and Scenic Waters of Brentwood Bay

What to Expect: You’ll find a variety of paddleboard rental services and areas to explore throughout Victoria and Saanich. One of the things we love about paddle boarding in Brentwood Bay is the sheltered waters of Saanich Inlet that connect to Tod Inlet which runs behind Butchart Gardens. We also appreciate Brentwood Bay Lodge’s full-service marina (complete with private washrooms and showers), and of course, the on-location pub. 

The waters of Brentwood Bay offer ideal conditions for paddleboarding. And Pacifica Paddle Sports sets you up right there on the dock. Take one of their tours or go off on your own. Paddle the coastline west of the docks for a fun tour through moored sailboats before reaching the serene waters of Tod Inlet. Take your time around stony outcrops to marvel at colourful abalone and starfish, and mind your paddling as you glide over the glass-like waters of Tod Inlet that tuck behind Butchart Gardens–home to blooms of beautiful but relatively harmless, fried egg (Phacellophora camtschatica) jellyfish. You’ll likely work up an appetite, and the Brentwood Bay Pub and Patio are a perfect way to complete your day. 

When: Mon through Sunday

What Time: 9am – 8:30pm

Where: Located at Brentwood Bay Lodge and Marina (an estimated 30-minute drive from Downtown Victoria). Pacifica Paddle Sports Brentwood location is nestled on the docks of Brentwood Resort’s marina.

Getting Here:   Map and Directions Here.

We’re Here for You

An injury doesn’t mean you have to sit on the sidelines this summer. There are plenty of low-impact activities you can still safely enjoy. Be mindful of the signals your body sends you, be prepared for each excursion, and make time for adequate rest, recovery and self-care. 

If you have any questions, pains or concerns, consult a registered massage therapist in Victoria at Diversified Health Clinic for information about the treatment options and integrated approach we offer. 

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Long Term Benefits of Chiropractic Maintenance Care

chiropractic maintenance care

Have you ever experienced persistent and recurrent back pain? Treatment helps to keep the pain at bay, but, whether it be a job or daily life, the pain returns. Sometimes persistent aches and pains due to work and daily life cannot be avoided and will continue to return despite using exercise and movement to help relieve symptoms. If this is the case, chiropractic maintenance care may be an option to help. 

Chiropractic maintenance care is used as a preventative measure to help ensure that recurrent or persistent pain is not occurring frequently in a patient’s day-to-day life. Although many chiropractic patients benefit from maintenance care, often individuals inquire as to why they need it if the pain has not returned. Similar to going to the dentist to get your teeth cleaned and checked, chiropractic maintenance care helps to ensure the patient is preventing persistent and recurrent pain.

Is Chiropractic Maintenance Care Right For You?

There are many factors to consider when choosing whether or not to use chiropractic maintenance care. Firstly, maintenance care can be used by a wide variety of people with many different conditions. If you consistently have soreness and stiffness in the back once a month, once every two months, or even only twice a year, maintenance care once every 1-3 months can help to prevent re-occurrence of pain and maintain the clinical improvements from previous treatments. 

Secondly, if you are not experiencing pain and stiffness, it is still beneficial to be coming into the clinic for maintenance care treatments. When maintenance care was studied (Nordic Maintenance Care Studies), they found patients who came in for regularly scheduled visits despite pain and stiffness, experienced less bothersome pain with only 2 additional treatments. 

Thirdly, chiropractic maintenance care can be more cost-effective when compared to waiting until pain becomes problematic and debilitating. Patients who come in for regularly scheduled visits have less likelihood of developing bothersome pain and dysfunction that can take several visits to help relieve and return to baseline. This means less time spent coming into the clinic in a month and continued prevention and maintenance of the current improvements. 

Chiropractic Treatments in Victoria, BC

I enjoy working with patients who have had persistent and chronic pain that can be helped with chiropractic care. Providing patients with regular maintenance helps me to encourage regular exercise, ensure patients are not developing bad habits or movement patterns, and maintain the proper functioning of the entire skeletal system. If you have chronic and persistent pain, don’t hesitate to call and make an appointment at Diversified Health Clinic in beautiful downtown, Victoria, BC.

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

What Plantar Fasciitis Is and How to Treat It

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

What Plantar Fasciitis Is

What Plantar Fasciitis Is

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

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

What Causes it

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

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

A Word of Warning About Footwear

 

The Importance of Proper Footwear

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

Plantar Fasciitis Treatment

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

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

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

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

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

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