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Back to School / End of Summer Stress Relief

Back to School / End of Summer Stress Relief

Whether or not September marks a return to the classroom for you or your kids, autumn typically brings about abrupt changes in routines and workloads, resulting in more stress and less of the natural mood-boosting vitamin D we all enjoyed from being outdoors during summer. While stress itself can’t always be avoided, here is how establishing a solid stress relief strategy can go a long way in helping you cope and recover from the toll that stress takes on your body, mind, and spirit.

How Stress Wreaks Havoc

Have you ever noticed that during times of stress, your posture changes, your skin looks duller, your muscles feel tight, and your body feels heavier and more sluggish?

Long periods of stress can lead to chronic muscle tension that in turn can trigger headache and migraine pain, joint pain, nerve pain, bruxism (nocturnal teeth grinding), and aggravate pre-existing conditions and past injuries.

The hormonal cascade that stress triggers affects blood pressure, circulation, breathing rate, muscle tension and creates emotional anxiousness and agitation. Worse yet, chronic stress can cause potentially serious disruptions throughout the body, including a lowered immunity and a heightened risk of heart attack, stroke, autoimmune flare-ups, cognitive, reproductive, weight, and digestive issues. For these reasons, it’s wise to take stress seriously and establish a healthy stress relief strategy to help mitigate its adverse effects.

Mitigating the Harmful Effects of Stress

While periods of stress are nearly impossible to avoid, there are things you can do to help mitigate its adverse effects on our mind and body, including: 

  • Exercise: physical movement, done in moderation, can uplift mood and mitigate the detrimental effects of chronic stress. You can double up on the positive effects of exercise by getting outdoors and asking a friend to join you. 
  • Meditation, breathing exercise, or prayer: stillness, breathwork, prayer, and self-reflection can restore calmness and help you focus on the things you can do that are within your control. 
  • Time with pets and friends: even though stress can make you want to withdrawal from social obligations, making time to talk or visit with a trusted friend can go a long way in making you feel optimistic and supported. 
  • Addressing root causes of stress: sometimes, what triggers stress is evident and temporary. Other times, stress is the result of lifestyle choices requiring change. Toxic workplaces, being burdened with other people’s conflicts, and being overtaxed with too many obligations can all lead to physical and emotional burnout. Stress will become chronic unless and until the root causes are adequately addressed. 
  • Simplifying your schedule: It’s tempting to take things on while feeling overly optimistic about our time and energy reserves, but having too many obligations and–even enjoyable activities–scheduled can leave you feeling stretched and strained. When in doubt, schedule less and leave more time for spontaneity and quiet time as needed.
  • Self-care: often the first thing to be pushed aside when stressed, self-care is vital, even if it’s just making time for an afternoon nap or a relaxing bath with your favourite essential oils and soft lighting. The key is to pay attention to the signs your body sends you that rest is needed. 
  • Stress relief treatments: lingering pain and tension induced by stress often require therapeutic treatments to resolve, such as massage therapy, acupuncture, physiotherapy, and chiropractic treatments.

When Stress Relief Treatments Are Needed

Sometimes, therapeutic intervention is warranted after repeated bouts or long periods of stress, especially when considering how stress-induced tension and inflammation can aggravate pre-existing conditions and old injuries or cause new ones. Postural imbalances, nerve pain, tension headaches, neck and shoulder pain, TMJ disorders, sleep disturbances, chronic muscle tension, and circulation issues are some of the most common physical manifestations of stress that professionally administered stress relief treatments can remedy. 

Therapeutic stress relief treatments can address the compounding effects of stress via several unique approaches. For example:

Acupuncture is a natural and effective way of bringing stress-induced hormones back into balance, restoring a much-needed sense of calm. 

When stress contributes to misalignment and aggravation of pre-existing conditions or past injuries, tailored chiropractic care and physiotherapy treatments can work wonders restoring strength, mobility, muscular balance, and optimal alignment while helping alleviate nerve and joint pain.

For stress-induced muscle tightness and circulation concerns, scheduling a registered massage therapy treatment will effectively release tension and immediately increase oxygen and nutrient-rich blood flow to the areas treated. 

The positive effects that physiotherapy, chiropractic care, acupuncture, and therapeutic massage have on improving oxygen-rich circulation also helps aid the body’s natural healing and detoxification process by increasing the movement of lymphatic fluid via massage and myofascial release. The combined benefits of releasing muscle and fascia tension and improving circulation and lymphatic flow explain why people typically feel lighter and even notice a nice glow to their skin following stress relief treatments such as massage therapy and acupuncture. 

Regardless of which stress relief treatments you receive, the healing benefits of addressing stress-related tension are both an act of self-care and an investment in your health and wellbeing. 

Book a Therapeutic Stress Relief Treatment Today

Experience the healing, calming, and restorative benefits of a therapeutic stress relief treatment. Give our team of practitioners at Diversified Health Clinic a call today at (250) 382-0018 or book an appointment online. 

Related

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Runner’s Knee and Other Common Running Injuries: Know the Signs

Runner's Knee and Other Common Running Injuries: Know the Signs

Few things slow you down more than pain and discomfort from runner’s knee or other running injuries, and flare-ups can occur at the worst possible times. It’s common to ignore and push through the early signs that something isn’t quite right until the pain or interruption in mobility becomes impossible to ignore. To avoid compounding injuries, you need to know the difference between discomfort that can be safe to train through versus pain that indicates injury, warranting further investigation. Here’s a list of the early signs and symptoms of runner’s knee and other common running-related injuries to watch out for. 

First, Allow Us to Explain What Runner’s Knee Is

Runner’s knee, otherwise known as patellofemoral pain syndrome, refers to various conditions that cause pain in and around the knee cap (aka your patella). Knees are especially prone to overuse and strain injuries due to repetitive motion and wear and tear to the joint and surrounding tendons. Have you ever noticed knee pain or swelling after starting a new sport that requires sudden bursts of force, jarring stops, or rapid changes in direction? During these activities, the knee joint and surrounding muscles and tendons undergo repetitive flexion and extension. 

Other conditions such as flat feet, misalignment of the knee joint, and suboptimal gait and movement patterns can contribute to one’s tendency towards common running injuries, including runner’s knee, shin splints, nerve pain with sciatica, plantar fasciitis and 

Runner’s Knee Signs & Symptoms

  • A dull, aching, or throbbing pain that radiates around the knee cap
  • Pain in the back of the knee where the thigh connects to the patella
  • Pain that comes on suddenly or worsens during repetitive movements that flex the knees (e.g., running, cycling, climbing stairs, squatting, or kneeling)
  • Pain after periods of sitting or kneeling
  • Pain in and around knee when walking downstairs or downhill
  • Tenderness on and around the kneecap
  • Clicking or grinding sensation in knee joint
  • Swelling and tightness, or reduction in mobility of the knee

Contributing Factors

  • Obesity or sudden weight gain
  • Pushing yourself during a new activity, or when returning to an activity or range of motion you haven’t performed in a long time
  • Failing to warm the muscles up and stretch before strenuous activity
  • Incorrect form during exercise
  • Repetitive strain on knee cap/patella (e.g., kneeling, cycling, squatting)
  • Activities that involve overuse of the knee joint (e.g., powerlifting, football, skiing, etc.).
  • Sudden impact during activity (e.g., bodychecks, foot slippage on uneven terrain, falls, and wipeouts)
  • Direct trauma or injury to the knee
  • Fallen arches, high-arches, over-pronation, and other gait issues
  • Imbalanced or unconditioned leg muscles (weakness or tightness of quadriceps). 
  • Occupational injury 
  • Arthritis and joint inflammation
  • Overstretching the tendons and muscles surrounding the knee
  • Knee joint misalignment 
  • Incorrect footwear for the activity
  • Running on hard surfaces such as concrete and asphalt

Other Common Running Injuries

Running Injuries Signs & SymptomsAchilles tendinitis: Pain and stiffness in back of foot (along Achilles tendon) where ankle attaches to heel. Achilles tendinitis can occur due to repeated strain on the tendon during activities that require a lot of ankle flexion (running, squatting, etc.). Muscle imbalances and tight calf muscles can exasperate it. 

IT band syndrome: Pain is often felt along the outermost part of the knee and outer thigh. You can learn more about the signs and symptoms of IT band syndrome here.

Shin splints: Pain is felt along the shin bone of the lower leg and can be caused by a sudden increase in activity volume or duration.

Hamstring, glute, and ankle injuries: This can include muscle pulls, tears, strains and sprains, or pain due to tightness in the hamstrings, calves, or Achilles tendon.

Plantar fasciitis: Pain is felt in the heel and arch of the foot and typically worsens when the toes and foot are stretched upwards towards the shin and during the morning after strenuous activity. You can learn more about the signs and symptoms of plantar fasciitis here.

Stress fractures: Pain can be sharp or aching. Pain from stress fractures can sometimes be felt during activity and rest and is often accompanied by swelling. For runners, stress fractures most commonly affect the shins or feet and can be caused by overuse, sudden increases in activity volume and intensity, or direct impact from falls.

Nerve pain with sciatica: A sharp, shooting, burning, or pinching pain can run from the lower back or hip area down through the back of the thigh and calves. When runners experience sciatica pain, it’s sometimes the result of tight or inflamed glute muscles placing pressure on the sciatic nerve. You can learn more about the signs and symptoms of nerve pain with sciatica here.

Hip pain: Commonly associated with tendinitis due to repetitive strain of the muscles and tendons surrounding joints. Burning and aching Hip pain can also be caused by bursitis, which results from muscle overuse. More serious causes of hip pain—especially if the pain is accompanied by clicking or grinding sensation indicated cartilage tears. Muscle imbalances, gait issues, running on hard surfaces, and improper or worn-out footwear can also contribute to hip and knee pain. 

Effective Treatments for Runner’s Knee and Other Running Injuries

Regardless of what hurts and why, the most important thing to do is listen to your body’s signs that something is wrong. Pain indicates it time to pause, give your body time to rest, and consider having the pain assessed by a professional, especially if it returns. Ignoring pain can lead to more significant problems, while addressing the cause of pain early on can prevent recurrence and injury. 

But First, RICE

At the first indication of pain and swelling, follow the RICE method to help alleviate pain, swelling and further injury:

Rest: Immediately stop the activity to prevent further damage

Ice: If swelling is present, apply a cold pack in 10-20 minute increments (wrap cold pack in a towel to avoid causing ice burns to skin)

Compression: Painful joints can be carefully wrapped in a compression bandage to help with pain and swelling. Ensure you don’t wrap the area too tightly! Numbness, coldness, a change in colour, or swelling in the area below the wrap indicates your bandage is too tight, negatively affecting circulation. Compression should not be used over broken skin, while sleeping, or by people with diabetes or compromised arterial circulation without direction from a physician or health practitioner.  

Elevation: To help reduce swelling, use pillows to elevate the affected limb above the level of your heart. 

Pain and swelling that returns or persists after adequate rest, ice, compression and elevation, should be checked out by a practitioner to determine the cause and proper treatment. 

Determining the best treatment for runner’s knee and other running injuries starts with a thorough initial assessment to identify the injury’s extent, root cause, and other contributing factors. 

Treating Runner’s Knee

Treatment for runner’s knee may include a combination of physiotherapy, chiropractic care, kinesiology and athletic therapy to directly address the injury, strengthen the muscles and ligaments surrounding the knee, and correct movement patterns to prevent recurrence and further damage. A treatment play may also include:

  • Deep Tissue Laser Therapy
  • Graston Technique
  • Therapeutic Ultrasound
  • Athletic Taping
  • TENS Therapy
  • Shockwave Therapy

Treating Other Running Injuries

Treatment for running injuries may also include physiotherapy, massage therapy, gait analysis and custom orthotics for improper gait issues. For this reason, Diversified Health offers a comprehensive approach to treating injuries. Our in-clinic team comprises chiropractors, physiotherapists, kinesiologists, athletic therapists, registered massage therapists, and acupuncturists, working together to offer the most effective natural treatments for pain and injury. Our variety of treatment approaches allows us to tailor every treatment plan to your specific situation and needs. 

Take the Next Step

Whether you are a seasoned athlete or a novice runner, when pain or injury slow you down, our practitioners at Diversified Health can help. Take the first step on your road to recovery by booking an appointment with one of our practitioners today. Call (250) 382-0018 or book an appointment online. We offer direct billing and weekday and weekend appointments. Please view our hours of operation and location details here.

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What to Do When Holiday Stress Takes the Jingle Out of Your Jangle

When Holiday Stress Takes the Jingle Out of Your Jangle

Is holiday stress giving you a case of the bah humbugs? You’re certainly not alone! North Americans report experiencing increasing stress levels approaching the holidays, resulting in muscle tension, fatigue, and burnout. Thankfully, there are things you can do to immediately reduce stress and tension and find ways to enjoy the holiday season again.

According to survey results outlined by newswire.ca, even as of 2018 (before COVID complicated things), one-third of Canadians were already feeling more holiday-related stress than they had reported 5-years prior. These survey results reflect outcomes from other, similar surveys conducted in Canada and the United States, revealing a trend: the holidays are becoming increasingly stressful instead of joyous. A lot of it comes from feeling physically, emotionally, and financially overspent. 

What’s especially concerning are the potential health ramifications of stress. All this stress goes somewhere, resulting in restlessness, sleeplessness, burnout, skin and digestion issues, headaches, and muscle tension.

Signs & Symptoms of Holiday Stress

  • Lack of enthusiasm or “holiday spirit.”
  • Feeling overwhelmed by commitments and everything you think you need to do. 
  • Loss of interest in holiday activities you typically enjoy doing. 
  • Feelings such as guilt and dread when considering obligations. 
  • Fearing disappointment or disaster. 
  • Experiencing muscle pain, tightness and/or tension (notably in the back, neck, and shoulders)
  • Feeling buried in tasks and loose ends.
  • Feeling tired but wired, even after a good night’s sleep.

Common Causes of Holiday Stress

Additional survey results reveal that one the most common causes of holiday stress is the feeling of having too much to do and not enough time or money to accomplish it all. Between holiday shopping, wrapping and decorating, cleaning the house, and preparing the perfect holiday meal and experience, it’s no wonder why more people are headed towards holiday season burnout.

Other contributing factors to holiday stress include:

  • Feeling overstretched physically and financially.
  • Concerns about family getting along well when everyone gets together. 
  • Feeling obligated to attend and participate in holiday festivities.
  • Experiencing feelings of guilt when turning down an invitation.
  • Physical, mental, and emotional exhaustion from being “on” all of the time. 
  • Fearing the holiday experience won’t live up to expectations. 
  • Placing unrealistic expectations on yourself and others–trying to find the perfect gift and create an ideal holiday experience. 
  • Overstimulation from crowded shops, traffic, lights, and music. 
  • “When demands exceed our ability to cope.”

Treating & Preventing Holiday Season Burnout

Rest to Prevent Holiday Season Burnout

Remember how fun and exciting the holiday season was for you as a kid? Recapturing some of that lightheartedness and fun again is possible, but it requires surrender: relinquishing the urge to “do more” and establishing coping effective coping strategies. You can start lowering stress by mitigating it at its source (as much as possible) while treating the symptoms. This could mean:

  • Planning in advance how many obligations you will agree to: giving yourself permission to opt-out of some invitations and obligations. 
  • Being more realistic about your time and energy: which may mean cutting back on shopping, baking, and decorating. 
  • Sticking to a list and budget: Resist the temptation to go overboard to find the perfect gift for everyone. 
  • Being realistic about expectations: basing your expectations on what family gatherings have been like, and remember that things don’t have to be perfect to be fun and meaningful. 
  • Reserving time for rest: this year, find ways to make rest & relaxation part of the holiday celebrations. Something may have to give to make more time and space for rest, but no one will miss the extra string of lights or fussy side dish. 
  • Asking for help and accepting support: For some people, asking for help is hard to do but worth it! Everyone benefits from having a bit of support. You can make your holiday workload lighter by delegating and adopting a teamwork approach. You can even make it fun by throwing a holiday decorating, tree trimming, or baking party with your kids or besties. 
  • Making self-care a priority: You aren’t going to have a lot of energy and enthusiasm to share if you’re not replenishing your energy stores. Don’t scrooge when it comes to making time for self-care. This can include making time to decompress, maintaining good sleep-hygiene, fitting in some light exercise, and booking yourself a tension-releasing massage or acupuncture treatment. 

For a Much Needed Reprieve From Holiday Season Tension in Victoria, BC. 

Restore and recharge yourself this holiday season with registered massage therapy or acupuncture treatment that releases tension, increases circulation, and helps you feel well-rested and ready to shine again. Give our team of practitioners at Diversified Health Clinic a call today at (250) 382-0018 or book an appointment online. 

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Elbow Pain? Effective Tennis Elbow Treatment in Victoria, BC

What Is Tennis Elbow? and What Causes It?

Tennis elbow (technically known as lateral epicondylitis) is a form of tendonitis that results from inflammation and small tears in the tendon connecting your elbow joint to your forearm muscles. Tennis elbow pain is typically felt at the outer elbow and along the forearm, with symptoms that become more pronounced when the affected tendons and muscles are activated (by raising or straightening your wrist and hand, for example). Fortunately, it’s a condition that is relatively easy to remedy, with non-invasive tennis elbow treatment options that relieve pain and repair injury. 

Signs & Symptoms of Tennis Elbow

The most common signs and symptoms of tennis elbow include:

  • Weakness and pain typically affecting one arm but can affect both arms, depending on the aggravating activity (e.g., weightlifting where wrists and forearms and subjected to repetitive strain from pulling and weight-bearing movements).  
  • Aching or burning pain that typically starts at the bony prominence of your outer elbow
  • Pain can sometimes extend from your outer elbow up through your forearm to the back of your hand.
  • Pain can worsen at night or when using the affected arm to hold tools, weights, or other sports equipment. 
  • Sudden or worsening grip strength. 
  • Pain or discomfort when shaking hands, gripping items, turning doorknobs, holding a hammer or coffee mug, or lifting and straightening your wrist.

Tennis Elbow Risks & Contributing Factors 

The common name used to describe lateral epicondylitis (tennis elbow) can be deceiving. While it is a common condition amongst athletes, anyone can suffer from tennis elbow, especially if your occupation or recreational activities involve repetitive lifting and extension of the hand or bending of the elbow. 

A few examples of activities and contributing factors that can cause tennis elbow include:

  • Age: most commonly experienced by adults between the age of 30-50
  • Racquet sports (tennis, badminton, squash, ping-pong)
  • Lacrosse
  • Weightlifting/Olympic weightlifting and CrossFit 
  • Typing
  • Using wrenches, hammers, and other tools (plumbers, construction workers, mechanics, stonemasons, painters)
  • Laser technicians
  • Chefs, butchers, and line cooks
  • Violin playing
  • Golfing

In rare cases, tennis elbow pain can occur without any apparent cause. Regardless of the cause, discomfort indicates that it’s time to seek tennis elbow treatment before the condition progresses.  

Effective Tennis Elbow Treatment in Victoria, B.C.

Effective Tennis Elbow Treatment

In a significant majority of cases, the good news is that tennis elbow pain can be effectively resolved with non-invasive treatments. Effective tennis elbow treatment sometimes only requires physiotherapy, and in other cases, a tailored combination of targeted therapies, including:

Never Ignore Pain

Pain indicates that it’s time to seek treatment. Sudden or worsening pain or discomfort is your body’s way of telling you that something is amiss and requires correction. While most tennis elbow cases aren’t serious, subjecting the affected area to continual strain could result in nerve compression and significant damage to muscles and tendons requiring surgery if left unaddressed. 

Because various contributing factors can cause conditions such as tennis elbow, we take a comprehensive approach to providing tennis elbow treatment at Diversified Health Clinic. The first step is to book an appointment with one of our physiotherapists. When we meet with you, we’ll start with a thorough initial consultation and assessment before tailoring a treatment plan for you that relieves pain while specifically addressing your condition. We’ll also show you specific stretches and exercises you can continue at home to aid your recovery and maintain your results. Our goal is to help you return the activities you love and enjoy without the interference of pain or risk of injury. 

Things You Can Do to Help Prevent Tennis Elbow Before and After Tennis Elbow Treatment

  • Rest: after assessing your condition, our physiotherapist will be able to recommend how much rest your affected elbow needs before returning to your usual activities. 
  • Correction: our physiotherapist and kinesiologist will assess your postural and movement patterns and correct any dynamics that contributed to your pain and condition.
  • Stretching and Conditioning: Treating and preventing the recurrence of joint, tendon, nerve, and muscle pain often includes stretches and exercises that strengthen stabilizing muscles to protect from further injury. 
  • Support: In cases where strain cannot be avoided, wraps and sleeves may be recommended as part of your tennis elbow treatment plan. 
  • Anti-inflammatories: While pain should never be ignored, in the interim, over the counter anti-inflammatories such as ibuprofen may be taken to help temporarily relieve pain and reduce inflammation. 

If You Suffer From the Symptoms of Tennis Elbow:

Give our team of practitioners at Diversified Health Clinic a call today at (250) 382-0018 or book an appointment online. We’re happy to help answer your questions, address the cause of your pain and discomfort, and get you on the road to recovery.

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Physiotherapy for Pelvic Organ Prolapse

Physiotherapy for Pelvic Organ Prolapse

What Is Pelvic Organ Prolapse?

Pelvic organ prolapse is a functional problem that occurs when the pelvic floor muscles and tissues are weakened and no longer support the pelvic organs as optimally as they should. The pelvic floor organs can drop into the vagina, causing an annoying sensation of fullness in the vagina or a protrusion at the vaginal opening. 

There are various types of pelvic organ prolapse, but the most common types include:

  • Cystocele: bladder bulging into vagina
  • Rectocele: rectum bulging into vagina
  • Uterine: uterus bulging into vagina 

What Causes It?

Pelvic organ prolapse can result from straining during childbirth, straining with persistent constipation, obesity, or a persistent cough. The likelihood of getting a pelvic organ prolapse increases with age and is commonly seen in women who have given birth. 

What Are the Symptoms?

The most common symptoms of prolapse are sensations of fullness in the vagina or protrusions at the vaginal opening, but a person experiencing prolapse may also notice difficulty urinating or changes in bowel movements. Pelvic organ prolapse does not often cause any pain but the protruding organ may cause pressure at the perineum, the region between the pubic bone and the tail bone. The symptoms can be aggravated with standing or when doing movements that increase the intraabdominal pressure, and can be relieved with lying down.

How Can Physiotherapy Help?

Evidence shows that pelvic floor muscle training can help to improve prolapse symptoms. Our physiotherapist, Jennifer Mildon, can guide you through an exercise program tailored specifically to you that can help to strengthen your pelvic floor muscles. Jen can also provide you with strategies or lifestyle modifications that can help to prevent further aggravation of your symptoms so that you can get back to feeling confident with functional movements. 

What Can Be Done to Prevent It?

Maintain a healthy weight, avoid straining with bowel movements, and exercise your pelvic floor to help your muscles stay strong!

For Prolapse Treatment in Victoria, B.C.

Contact Diversified Health Clinic today to book an appointment with Jen, and to learn more about the Pelvic Floor Physiotherapy treatments we offer.

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Don’t Let Runner’s Knee Interfere With Fall Running Season 

Don’t Let Runner’s Knee Interfere With Fall Running Season 

The cool, crisp climate of autumn in Victoria marks the start of another running season, including local running events and marathons. If you’re just getting back into running, as you increase your training frequency, it’s essential to prevent injury by paying attention to aches and pains and addressing them before they become more troublesome. For example, here are the typical signs and symptoms of Runner’s Knee, which is especially common amongst new and experienced runners. 

What Is Runner’s Knee? and What Causes It?

What Runner’s Knee Is and What Causes It

Runner’s Knee is an umbrella term used to describe patellofemoral pain syndrome: a variety of conditions that contribute to pain surrounding the knee cap (technically referred to as your patella). The patella is prone to overuse injuries caused by activities that place repetitive pressure and strain on the knee joint and surrounding muscles and tendons.

Examples of activities that put stress on the knee are sports that involve lots of running and directional changes (such as soccer, lacrosse, skiing, and rugby), and activities that result in repeated knee flexion and extension (such as cycling, swimming, and weightlifting).

Runner’s knee can also be caused by direct injury, obesity, misalignment of the knee joint, arthritis and inflammation, muscle and tendon strain, high-arches, fallen-arches (flat feet), or over-pronation of the feet. Regardless of the cause of Runner’s Knee, prompt treatment can help relieve pain and prevent further damage to the complex biomechanics of your knee joint. 

Signs & Symptoms

The most common symptom of Runner’s Knee is a dull, aching, or throbbing pain that radiates around the knee cap. The pain can also be felt in the back of the knee where the thigh connects to the patella. Pain can come on suddenly or worsen during repetitive movements that flex the knees such as running, cycling, climbing stairs, squatting, or kneeling. 

Summary of Contributing Factors

  • Obesity
  • Incorrect form during exercise
  • Repetitive strain on knee cap/patella
  • Direct trauma or injury to the knee
  • Fallen-arches, high-arches, over-pronation, and other gait issues
  • Occupational injury and overuse of the knee joint
  • Arthritis and inflammation of the joints
  • Overstretching of the tendons and muscles surrounding the knee
  • Knee joint alignment issues

Things You Can Do to Help Prevent Runner’s Knee

How to Prevent Runner’s Knee

  • Weight management and regular exercise
  • Adequate stretching before and after sports and exercise
  • Icing knees and elevating legs after repetitive strain from cycling or squatting sessions to help reduce inflammation
  • Wrapping knees with compression bandages or knee sleeves for added support during sports, leg-pressing, and heavy squatting
  • Gait assessment and correction if needed for flat feet or fallen arches
  • Adequate rest and recovery following training
  • Focus on proper form and hip, knee, and ankle alignment during sports and squatting
  • Nutrition that incorporates anti-inflammatory foods including healthy proteins and fats
  • Proper footwear to prevent excess shortening and tightening of thigh muscles
  • Core conditioning to support proper body dynamics
  • Investing in proper footwear for each activity—replace worn out training shoes and address gait issues with orthotics
  • Running on low-impact surfaces such as turf and soft chip trails

And finally, two other important things you can do to prevent Runner’s Knee and other injuries:

  • Ease into new activities and training frequencies. Avoid pushing your body too far too soon. Instead, give your body a chance to adapt to the new stimulus. Previously underactive muscles such as glutes and stabilizer muscles need time and deliberate focus to properly fire according to the new movement patterns and stressors.
  • Book a professional assessment with your kinesiologist, chiropractor, or physiotherapist to identify and correct any joint alignment issues and chronic muscle tension. 

Here Are a Few Local Running Groups and Clinics to Consider Joining

While many running and racing events are subject to last minute cancellations, some are being substituted with virtual runs. The RunGuides website offers regular updates on local running events, and the AllTrails website displays reviews, photos, directions, and maps of Victoria’s best outdoor walking, hiking running trails.

Island Road Racers: The Facebook Group of a Victoria running club that welcomes running enthusiasts of all ages and abilities. 

BDHQ Run Clinic: Ironman Triathlete, Jason Ball, offers seasonal running clinics and workouts for beginner to advanced runners.

Prairie Inn Harriers Running Club: Official website for Victoria’s longest-standing running club. Established in 1978, PIH is a running community that welcomes runners of all ages and abilities to partake in their running clinics, workouts, weekend, morning, and evening runs and youth programs. 

Greater Victoria Trail Running: The Facebook Group of a local running club that welcomes participants to their outdoor trail runs within the Greater Victoria area. 

Effective Treatments for Relieving Runner’s Knee in Victoria, B.C.

Runner’s Knee Treatment in Victoria BC

As we’ve mentioned before in other articles: pain indicates that it’s time to seek treatment. When it comes to knee pain, the sooner you have things checked out, the better. A damaged knee joint is difficult to repair, and so prompt treatment when pain arises is crucial. 

Because Runner’s Knee can be caused by a variety of contributing factors, at Diversified Health Clinic, we take a comprehensive approach to treating Runner’s Knee. Effective treatment often requires a combination of kinesiology, physiotherapy and chiropractic care, which may involve targeted treatments, including:

The first step in proper treatment is to book an appointment with our kinesiologist. When we meet with you, we’ll start with a thorough initial consultation before tailoring a treatment plan for you that relieves pain while specifically addressing your condition. Our goal is to help you return the activities you love and enjoy without the interference of pain or risk of injury. 

If You Suffer From the Symptoms of Runner’s Knee:

Give our team of practitioners a call at Diversified Health Clinic today at (250) 382-0018 or book an appointment online. We’re happy to help answer your questions, address the cause of your pain and discomfort, and get you on the road to recovery.

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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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Staged Re-opening of Diversified Health Clinic

We are pleased to announce the staged re-opening of Diversified Health Clinic for in-person appointments beginning Tuesday, May 19th. Patients can book appointments online or by calling us at 250-382-0018.

As we re-open the clinic, we will maintain our commitment to protecting stakeholders and their families against community transmission of COVID-19. To fulfill this commitment, we have implemented the following new policies:

Clinic/staff protocols 

  • Staff and Practitioners will be required to check their temperature at the beginning and end of each shift.
  • Staff and Practitioners with COVID-19 symptoms will be asked to go home.
  • Our reception area will be reconfigured to respect social distancing guidelines.
  • Reception Staff will interact with Patients from behind a plexiglass screen.
  • Staff and Practitioners will wear cloth or non-procedural paper masks when interacting with Patients.
  • We will increase the frequency of cleaning all common areas and treatment rooms.

Patient requirements 

  • Patients will be asked about illness and recent travel prior to attending in-person appointments.
  • Please cancel and reschedule your appointment if you do not feel well – no cancellation fees will be charged.
  • Please come to the Clinic at your appointment time; avoid coming early if possible.
  • Where possible, please attend your appointment alone to minimize the number of people in our reception area.
  • We will provide Patients with hand sanitizer and ask that you please clean your hands when entering and exiting the Clinic.
  • Patients will be required to wear a cloth or paper mask during their appointments. If you do not have a mask, we will provide one for a nominal $2 fee.

Thank you for your patience and support in the coming weeks as we navigate our safe re-opening. The Diversified Health Clinic team is excited to be welcoming patients back to the clinic.

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COVID-19 Temporary Closure

On March 11th, 2020, COVID-19 was named a pandemic by the World Health Organization. We are paying close attention to protection measures as outlined by the Ministry of Health and have made the decision to temporarily close the clinic to allow our staff, practitioners and patients to respect social distancing guidelines.

We will post updates on our website to keep the DHC community informed on timelines for re-opening.

Thank you for your understanding during this challenging time. We appreciate everyone doing their part to help flatten the curve of COVID-19 infection.

If you are experiencing symptoms of COVID-19 or are concerned you may have been exposed to COVID-19, please contact your primary care provider, local public health office or call HealthLink BC at 811.

Thank you from the Team at Diversified Health Clinic.

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What is Tennis Elbow? What Causes It?

Tennis elbow is an overuse and muscle strain injury caused by the repeated contraction of the forearm muscles that you use to straighten and raise your hand and wrist and affects 1% to 3% of the overall population. Repeated motion and stress to the tissue can cause inflammation or even a series of tiny tears in the tendons that attach the forearm muscles to the bony “knob” at the outside of your elbow, and the results can be painful.

Common Causes

Many common activities other than playing tennis, can cause this painful condition, including gardening, working around the house, or any activity that involves repetitive twisting of the wrist. Pain and weakness caused by tennis elbow can make it difficult to do simple everyday activities such as shake hands, use a doorknob, or hold a coffee cup.

If You Think You Have Tennis Elbow:

It’s always best to consult a healthcare provider to get an expert opinion. Luckily, up to 90% of cases can be remedied by nonsurgical treatments, and symptoms usually diminish within four to six weeks after receiving appropriate treatment.

For immediate relief, resting the affected arm and applying ice may help relieve symptoms, and anti-inflammatory medications can help reduce pain. Braces or wrist splints may also help to relieve the symptoms of tennis elbow along with specific range of motion exercises.

Treatment Options

The type of treatment prescribed for tennis elbow will depend on several factors, including age, overall health, medical history, and severity of pain. The goals of treatment are to reduce pain or inflammation, promote healing, and decrease stress and abuse on the injured elbow.

Physiotherapy & Chiropractic treatments can help treat tennis elbow; using a combination of Ultrasound, Class IV Laser, Shockwave Therapy and Graston Instruments to reduce inflammation. Specific exercises to stretch and strengthen the muscles of your forearm will help to strengthen those muscles and prevent the condition from re-occurring.

Your practitioner will also discuss changes you may need to make to your work environment, sport technique or sports equipment that you are currently using.

Tennis Elbow Relief in Victoria, B.C.

Contact Diversified Health to speak with one of our health care practitioners for more information on tennis elbow and what options could be right for you.

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