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How to Avoid Aches and Pains When Traveling

How to Avoid Aches and Pains When Traveling How to avoid aches and pains when traveling starts with making sure that you plan ahead, make a to-do list and don’t wait till the last minute, this can lead to stress, which will lead to tension in the spine and shoulders, causing back pain and headaches.

When packing:

  • Choose luggage that fits you (sturdy case with wheels) and the  type of transport you will be using.
  • Select luggage that is not too heavy, as you will need to be able to lift it from the airport carousel, cars, buses, or trains
  • Place the luggage on a counter or bed, this will save you bending.
  • Pack light, and distribute your items between cases.

When Traveling:

  • Wear comfortable, supportive shoes for walking.
  • When carrying bags, don’t over-fill them, or separate into smaller bags and carry an even weight in each hand. If you have a backpack, even better as it will distribute the weight of your purchases.
  • Stop often to rest and exercise the shoulders by rolling them backwards and forwards.

During your travel:

  • Try not to sit for too long, and move around whenever you can to stretch your legs, back and shoulders
  • Stretches are extremely important and a lack of movement can lead to deep vein thrombosis, swollen legs and sore joints
  • Keep hydrated
  • Bring a cushion if you will be sleeping and try not to arch your neck to the left or right

When sitting down try these exercise:

  • Move your head in a circle, nice and slowly.
  • Roll your shoulders, forwards and backwards.
  • Stretch out your arms in front of you and circle your wrists gently, left then right.
  • Stretch out your legs and circle your ankles gently, left then right.
  • Place your hands on your armrests and raise your knees slowly towards your chin.

When you reach your final destination, that’s the perfect time to schedule a massage session to give you maximum mobility for your vacation and avoid the aches and pains from traveling.

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What is Myofascial Pain Syndrome? | Health Care Victoria

What is myofascial pain syndrome?Myofascial pain syndrome is a chronic musculoskeletal pain disorder that can involve either a single muscle or a muscle group. It refers to pain and inflammation in the body’s soft tissues. Myofascial pain is a chronic condition that affects the fascia (connective tissue that covers the muscles).

The pain associated with this condition can range from burning, stabbing, aching sensations to include a combination of these symptoms.   With myofascial pain syndrome, excessive strain on a particular muscle, muscle group, ligament or tendon can prompt the development of a “trigger point” that, in turn, causes pain.

Where a person experiences the pain may not be where the myofascial pain generator is located. This is known as referred pain.  Myofascial pain symptoms usually involve muscle pain with specific “trigger” points which can be made worse with activity.

What causes myofascial pain & what are the symptoms?

Myofascial pain typically occurs after a muscle has been contracted repetitively. This can be caused by repetitive motions, injury to an intervertebral disc, or lack of activity (such as a broken leg).

The main symptom of myofascial pain is ongoing muscle pain, in areas such as the low back, neck, shoulders, and chest.  These symptoms may include a muscle that is sensitive or tender when touched, or a pain that feels aching, burning, stinging, or stabbing and does not lessen in intensity.  Another symptom is reduced range of motion in the affected area and a feeling of weakness in the affected muscle.

How is myofascial pain diagnosed?

Trigger points can be identified by pain produced upon digital palpation (applying pressure with one to three fingers and the thumb). In the diagnosis of myofascial pain syndrome, four types of trigger points can be distinguished:

  •  An active trigger point is an area of extreme tenderness that usually lies within the skeletal muscle and which is associated with a local or regional pain.
  • A latent trigger point is a dormant (inactive) area that has the potential to act like a trigger point.
  • A secondary trigger point is a highly irritable spot in a muscle that can become active due to a trigger point and muscular overload in another muscle.
  • A satellite myofascial point is a highly irritable spot in a muscle that becomes inactive because the muscle is in the region of another trigger pain.

How is myofascial pain treated?

Treatments may include any of the following:

  •     Massage Therapy
  •     Physiotherapy
  •     Lifestyle changes -adjusting your workstation, improving posture, avoiding muscle tension
  •     IMS | Trigger point dry needling
  •     Transcutaneous electrical nerve stimulation | TENS
  •     Laser
  •     Ultrasound

Often a combination of physical therapy, trigger point dry needling and massage are needed in chronic cases.  Please talk with one of our health care practitioners to discuss myofascial pain syndrome.

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Be prepared for your checkup at a walk in clinic

Before your visit to a doctor or health care practitioner, be prepared for your checkup at a walk in clinic by making sure that you take all the important information with you including your medical records.

  • Dates and results of checkups and screening tests
  • List of shots you’ve received (and the dates you got them)
  • Medicines you take, how much you take, and why you take them (including over-the-counter medicines and vitamins)
  • Any health conditions you have, including allergies
  • The name and phone number of a friend or relative to call if there’s an emergency
  • A list of other doctors, dentist, practitioners or specialists you are seeing.
Be prepared for your checkup at a walk in clinic

Be prepared for your checkup

Make a list of any important changes in your life or health. Changes especially stressful ones can have a direct effect to your overall health.  Be sure to include things like:

  • Becoming unemployed
  • A death in the family
  • A serious illness
  • Surgery
  • A medical condition
  • Changes in sleeping or eating habits
  • Pain or discomfort

The health history of your family is an important part of your personal health record so keep track of conditions that run in your family.

Don’t forget to take a notepad and write down the answers so you remember them later. You may also want to take a friend for support, and don’t be afraid to ask lots of question or have the health practitioner  repeat specific information that you are not sure about.

Staying healthy means taking care of yourself all year long.  Your plan may include getting more active, eating healthy, or watching your weight.  Whatever your health goal, remember to be prepared for your checkup at a walk in clinic and let your health care practitioner be part of your health team.

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Combine a Massage Session & Acupuncture Session & Save 25%

Lauren Wills our Registered Massage Therapist and Victoria Spaurel our registered Acupuncturist are combining their services, and are offering any one who books both a 60 minute massage and a 60 minute acupuncture session between May 15th and May 19th, 25% off both services.

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Acupuncture

Acupuncture

Victoria has had tremendous success assisting patients to reach their health goals. She uses a narrative approach to patient interviews, which helps build trust and enriches her understanding of the concerns at hand. Treatments are always designed and paced to suit her patients. Victoria enjoys working closely with people of all ages and walks of life to create a realistic treatment plan for each individual.  An Initial visit is $85.00 + HST, a subsequent visit is $75.00 + HST

 

 

massage

Massage

Lauren is a determined young lady, who is more than willing to put the time, effort, and energy into her treatments. She has always believed in and promoted a healthy lifestyle. Lauren believes that everyone should be graced with a balanced mind and body. She believes in living a healthy lifestyle and that balancing your mind, body and soul is important and easily over looked in our fast pace modern lifestyles.  A one hour massage is $90.00 includes HST.

To book your appointments, please call us at 250-382-0018!

 

 

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Myofacial Pain Syndrome

When we first met her, Laurie came into our office very upset, fed up and feeling like nobody could help her, and that we probably couldn’t do anything much for her either. Her doctors had told her to learn to live with the constant pain she’d been experiencing for several years, and were apparently baffled by her condition.

Laurie told us that the pain had taken over her life. She could no longer work, and her marriage was not doing well. Her relationship with her teenage daughter was also very bad. Laurie said she knew adolescent girls were tough to cope with, but she also knew that they needed some attention, and Laurie was unable to interact with her daughter on most days because of the pain. She felt guilty and inadequate because she felt like a failure, both at work and in her family life.

A friend had suggested that maybe we would pay some actual attention to her symptoms and would help her to attain some level of health and freedom from pain. She was hesitant because she’d never been to a chiropractor, and wasn’t quite sure what the experience would be like.

We took a complete medical history to determine if there were any obvious or subtler areas of trauma. The evidence suggested that Laurie was suffering from myofascial pain syndrome (MPS), a painful problem characterized by “trigger points” of pain, and a limited range of motion in the affected area. It’s also a condition that is exacerbated by stress. Ironically, in her worry and fear over finding a way to pain relief, Laurie was inadvertently worsening the condition.

Laurie could point out where the pain spots of her myofascial pain syndrome were located, and we were also able to readily identify the knobby points of muscle tissue in each place where she said she was hurting so badly. A trained and experienced doctor of chiropractic can find these trigger points by touch.

We devised a Recommended Action Plan, including regular chiropractic adjustments, massage therapy and some good lifestyle changes that Laurie needed to commit to, such as some simple exercises she could perform and a regular plan of walking for at least three times each week. We cautioned Laurie not to expect an instant cure, but instead to look for steady improvement if she followed our recommendations.

After several weeks, and to her obvious amazement, Laurie said the pain was starting to disappear. It wasn’t totally gone, and she still had some bad days. But she also had some good days too, something she hadn’t seen for years! We slightly increased the time and the distance that Laurie should walk and told her to continue the simple exercises. We also reduced the care as scheduled to twice a week. Laurie agreed to this plan.

Laurie’s situation has improved markedly since then, and soon we may even go to once a month should her progress continue at this level.

In other news, Laurie’s relationship with her husband and daughter has greatly improved. For example, now that her pain has diminished so much, she’s been able to pay attention to her husband. (Much to their mutual delight!) Also, instead of fixating on her pain alone, she can listen to what troubles him as well as share the joy he experienced with a recent promotion on the job. She even went out to dinner with him and his colleagues, something she hadn’t done for years! Her daughter is still a teenager, and teenagers can be quite a handful. But now that Laurie can respond to what her daughter needs (not always giving her what she wants, of course!), her relationship with her daughter has also improved.

The pain has abated so much that Laurie has been able to return to work part-time, which has been good for her pocketbook and for her self-esteem. Laurie reports that she, her husband, and her daughter are all very grateful for the chiropractic care that she received in our office, and it has given her back her life, all because her friend referred her to our office. Who do you know that may be living needlessly in pain?

(We love helping our patients and their friends and relatives through their tough times and getting them feeling better! We are here to help you stay, feel better and look younger! Don’t be a stranger. Call us and we will assist you in putting together a custom maintenance plan.

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Natural Health Practitioner Promotes Reflexology

Natural health practitioner promotes reflexology as part of an overall health program.  Reflexology is the study of activating reflex points, usually on the feet, which correlate with specific anatomy parts that are divided into ten zones through the body.

The techniques used in reflexology are designed to dissipate energy blocks, stimulate the circulatory, lymphatic and nervous systems, and release toxins. Reflexology encourages and supports the body’s self-healing capabilities, and is used in conjunction with chiropractic, therapeutic massage and physiotherapy programs of health care.

Natural Health Practitioner Promotes Reflexology
Reflexology

The underlying theory behind reflexology is that there are “reflex” areas on the feet that correspond to specific organs, glands, and other parts of the body. For example:

  • the tips of the toes reflect the head
  • the heart and chest are around the ball of the foot
  • the liver, pancreas and kidney are in the arch of the foot
  • low back and intestines are towards the heel

Practitioners believe that applying pressure to these reflex areas can promote health in the corresponding organs through energetic pathways.  A scientific explanation is that the pressure may send signals that balance the nervous system or release chemicals such as endorphins that reduce pain and stress.

Reflexology stimulates ‘qi’ energy flow (the body’s natural energy) thereby increasing vital energy throughout the body.  It works with the peripheral nervous system, by improving internal communication between organs, glands and muscles in the body.

Natural health practitioner promotes reflexology as a part of a wellness plan that  follows the holistic principle – balance the physical, mental, emotional and spiritual components of the individual.

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Vancouver Island Health Clinic Endorses Lifestyle Changes to Control High Blood Pressure

If you’ve been diagnosed with high blood pressure you might be worried about taking medication to bring your numbers down; our Vancouver island health clinic endorses lifestyle changes to control high blood pressure.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.

Vancouver Island Health Clinic Endorses Lifestyle Changes to Control High Blood Pressure

Lifestyle Changes to Control High Blood Pressure

Here are some lifestyle changes you can make to lower your blood pressure and keep it down.

  • Make sure your blood pressure is under 140/90mm Hg. If your systolic pressure (the top number) is over 140, ask you doctor what you can do to lower it.
  • Take your high blood pressure medicine, if prescribed, every day. If you have questions, talk to your doctor.
  • Aim for a healthy weight. If you are overweight, carrying this extra weight increases your risk of high blood pressure.
  • Increase your physical activity. Do at least 30 minutes of moderate activity, such as walking, most days of the week. You can do 30 minutes in three 10 minute segments.
  • Choose foods low in salt and sodium. Most Canadians should consume no more than 2.4 grams of sodium a day. That’s about one teaspoon of table salt a day. For someone with high blood pressure, your doctor may advise less.
  • Read nutrition labels. Almost all packaged foods contain sodium. Every time you prepare or eat a packaged food, know how much sodium is in one serving. Keep a sodium diary. You may be surprised at how much sodium you consume each day.
  • Use spices and herbs instead of salt to season the food you prepare at home.
  • Eat more fruits, vegetables, grains, and low-fat dairy foods.
  • Make sure that you incorporate a small amount of “down time” each and every day.

Not only does our Vancouver island health clinic endorse lifestyle changes to control high blood press, but also encourages patient to incorporate massage and acupuncture as part of their new healthy lifestyles.

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Jumpers Knee Treatment

Jumpers knee treatment Jumpers knee treatment is just one of many knee injury treatments offered at Diversified Health. Anyone can be a victim of a knee injury; whether you are a professional athlete, a weekend warrior or  just doing your day-to-day activities. The knee joint is unique in that it carries body weight at the same time as it provides flexibility and mobility and this construction predisposes the joint to risk of injury from sudden movement and repeated wear and tear.

What can cause knee injuries:

• Ligament Sprains – Overstretching  ligaments are bands of strong tissue that stabilize the knee joint together.

• Cartilage Tears – Pressure from twisting and turning during weight-bearing exercise

• Tendon Strains – This is an overuse injury commonly caused by repeated jumping or “jumpers knee”

• Footwear –ill fitting footwear can affect the way you walk and can place stress on the muscles and tendons around the knee joint.

• Frequency/intensity of activity – Any change such as jogging or playing tennis on a different surface can affect the knee joint.

Treatments for knee pain:

A health care practitioner at Diversified Health Clinic will assess your knee to determine the source of the problem and to develop an individual treatment program.  Depending upon the type and degree of injury, the program may include practices such as Acupuncture, Massage Therapy, Chiropractic and Physiotherapy.

Treatments can include manual adjustments, and modalities such as cold laser, shockwave therapy, ultrasound, graston technique or neuro-mechanical adjusting tool.

Returning to activity:

At Diversified Health Clinic we can provide a program to help prevent re-injury as you return to normal activities, including stretching exercises to regain flexibility around the joint and strength training to build up the muscle in the Rehab Gym.

Another element of the rehabilitation program is to retrain balance and coordination. A knee injury involves more than just stress and strain to the soft tissue. It also affects the tiny receptors in the muscles, ligaments and tendons that ‘tell’ you where your knee is positioned. These receptors send signals to correct balance and shift weight.

Whether you require a jumpers knee treatment or a sprain/strain treatment, Diversified Health Clinic will provide you with numerous options that will include exercise programs that will help you strengthen your muscles and get you back participating in the activities you love.

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To B or Not to B, that is the Supplement

b12These days, you simply can’t eat enough food to obtain all of the proper nutrition you need due to the fact that our soils have been depleted, or it may be difficult to find enough locally grown produce to fulfill our needs. You know that supplements are beneficial, but do you know the key questions to ask yourself about buying the right vitamins, minerals and other nutritional supplements?

For example, are you sure that the echinacea product you’re taking is the correct species of the plant? The correct portion of the plant? Processed to provide optimum bio-availability? Are you sure those coenzyme Q10 capsules contain COQ10 and not just a mixture of riboflavin and folic acid which looks just like COQ10?

Wide price differentials exist among particular nutraceuticals, and one reason can be differences in the quality of the raw material between manufacturers. There’s natural diversity in the genetics of the plant that have a long-term impact as to the final quality of the packaged product. Some plants may have high levels of active ingredients, while others may have none.

Vitamin B for instance, supports healthy cardiovascular an nervous system function, as well as the ability to boost energy levels.  But what brand, what dosage and when should it be taken are questions that you should be asking before taking any nutraceutical supplement.

If you’re unsure about the quality of the vitamins, minerals and/or supplements you are taking, ask for suggestions or recommendations by your health care practitioner.  The practitioners at Diversified Health Clinic use only the highest quality nutraceuticals.

Remember, if you ever have any questions or concerns about your health, talk to us. We’re here to help, and enjoy participating in your life long good health!

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In Victoria, Therapeutic Massage Provides Effective Relief.

In you’re looking for effective, non-surgical and natural, drug-free approach to pain management and rehabilitation in Victoria therapeutic massage can provide relief from a wide range of conditions such as migraines, osteoporosis,sports injuries and conditions related to soft tissue, nerve and joint dysfunction.

victoria therapeutic massage

Photo Credit:pacificwellness.ca

Using a blend of modern science and ancient philosophies Diversified Healths’ registered massage therapists will tailor each treatment to best suit your needs.  They will use a combination of techniques that include massage and manual therapy, joint mobilization, and rehabilitative exercises such as stretching, strengthening, postural exercises and patient education to help you achieve the wellness you are looking for.

Massage helps maintain good muscle tone, flexibility, and is very effective for the management of muscular conditions. Massage can also help reduce the harmful affects of stress on your body.  When used by itself or in conjunction with our other therapies, massage has many positive effect

Choose a deep tissue massage which focuses on realigning deeper layers of muscles and connective tissue.  It is especially helpful for chronically tense and contracted areas such as stiff necks, low back tightness and sore shoulders.

Choose a sports massage which is typically done before, during and after personal training sessions and athletic events. The purpose of this technique is to prepare the body for peak performance, to drain away fatigue, to relieve swelling, to reduce muscle tension, to promote flexibility and the prevent injuries.

Our Registered massage therapists will provide an accurate assessment, diagnosis and prognosis of specific soft tissue and musculoskeletal conditions, as well as take a complete patient history, assessment, manual treatment and remedial exercise.

Victoria therapeutic massage is effective for people of all ages and at any stage of life, so call today to book your massage appointment!

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