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IT Band Syndrome

Iliotibial Band Syndrome is one of the most common overuse injuries for runners. The IT band is a ligament that runs down the outside of the thigh, from the hip to the shin, helping to stabilize and mobilize the knee joint. If it becomes too tight or inflamed it can cause friction on the knee and discomfort. The condition can cause pain while moving the knee that become so severe it can sieline a runner for weeks or even months.

 

The main symptoms of IT band syndrome are:

 

  • Pain in the knee area, usually specific to the area on the outside of the knee joint; this is where the IT band will be rubbing and causing friction when the joint moves during running.
  • Tenderness of the area on the outside of the knee joint.
  • Tightness or a feeling of reduced flexibility in the thigh, hip or knee.
  • Pain while cycling. The motion of cycling can cause the IT band to become inflamed and painful as well.

 

Some contributing factors to IT band syndrome are:

 

  • An imbalance in the hip and thigh muscles. If the muscles that surround and support the hip structure and the Iliotibial band are weak or imbalanced, the IT band can become tight.
  • Increasing run distance or speed too quickly. A training schedule that is too aggressive with increases can place significant stress on joints, muscles and connective tissue.
  • Running on uneven or hard surfaces. Surfaces that are “banked” or consistently uneven can cause the angles of the joints to increase, causing excess stress on placement of the foot, knee and hip.
  • Footwear that is unsupportive or improperly fitted can contribute to biomechanical issues that can cause IT band syndrome.

 

Treatment and Prevention

 

Treatment of an acute flare up of IT band syndrome, and understanding how to prevent it, is important for recovery and to ensure that the runner can make a full recovery. IF IT band issues are left untreated, they can progress from being a concern only while running to being experienced in day to day activities such as walking and sitting.

 

Treatment options for Iliotibial Band Syndrome include:

 

  • Rest. Immediately reduce the mileage that you are running (or cycling). In many cases, completely stopping all running for a period of a few days or weeks may be necessary.
  • Massage. Either self massage with a foam roller or external massage by a Registered Massage Therapist or Physiotherapist can help to encourage the tight IT band to release.
    • Foam rollers are used by lying on your side with the foam roller positioned under your thigh (your thigh will be resting on top of the roller), perpendicular to your leg. Make sure the roller is a few inches below the top of your thigh area; using your arms as support, slowly roll your body forward, allowing the roller to move down your thigh. This may be quite uncomfortable at first as the IT band is tight. Move slowly, taking care to ensure proper form.
  • Stretching. Make sure that proper and adequate stretching for the hip, thigh and low back muscles is a part of your running routine can help alleviate, and prevent, IT band syndrome.
  • Have your running gait (biomechanics) assessed. A therapist will be able to assess your gait and help you correct any imbalances in technique or muscle strength and / or weakness. A foot analysis to see if orthotics would help can also be done.
  • Warm up. Warming up before running can help the muscles and connective tissues to be less tight and prone to injury.

 

With some care and attention, the Iliotibial Band can recover fully from an acute flare up of inflammation or tightness. Seek out therapeutic guidance if it does not resolve itself with these tips or if it is an ongoing concern for your lifestyle.

 

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Runner’s Knee

runners knee

‘Runner’s Knee’ is the nickname given to the condition Patellofemoral Pain Syndrome (PFPS). It is a common issue amongst runners, both recreational and competitive. Generally characterized by pain or discomfort where the kneecap (patella) rests on the thigh bone (femur), it can range from mild to severe in the level of pain that it presents with.

 

It afflicts almost twice as many women as men; this is thought to be due to the tendency of the female hip structure to be wider, resulting in more of an angle of the thigh bone from the hip to the knee. Younger runners also tend to be more affected although the reason for that is uncertain.

 

Biomechanical issues are often to blame but other likely cause are: tight hamstrings, poorly – or improperly – conditioned quadriceps, or other muscle imbalances.

Quadriceps that are too weak to support the patella can lead to improper alignment and tracking. Tight hamstrings can pull, placing pressure on the knee and causing pain and discomfort as well. Having a professional assessment, treatment and exercise prescription can help with these concerns. Adding stretching and strengthening exercises is a proven method to treat PFPS.

 

Symptoms

Some of the most common symptoms of PFPS are:

  • Soreness or tenderness behind or around the kneecap, often around the center of the kneecap.
  • Pain in the back of the knee.
  • A sense of weakness or instability; like your knee may “give out”.
  • Sharp pain in the kneecap when going up stairs or hills.
  • Dull, aching pain with movement.

 

Prevention and Treatment

  • Run on softer rather than harder surfaces if you can.
  • Reduce your mileage and intensity if you are experiencing pain.
  • Avoid downhill slopes and deep knee bending activity until the pain subsides
  • Ensure that you are stretching properly and enough. If you aren’t sure about how to stretch or what muscles to pay attention to, speak to a professional.
  • Strengthen your muscles and maintain the strength. Again, if you are uncertain where your imbalances are; talk to a sport medicine therapist, physiotherapist or certified personal trainer for assistance.
  • Check out your footwear: if your shoes are older or worn, some attention here may make all the difference to your PFPS. Runners who put a lot of miles of their shoes need to replace them more often – remember, it’s not just how long you’ve had your shoes but how much you use them. Specialty running shops are great for advice on different types of shoes for a variety of needs and foot types.
  • Consider orthotics and having a professional gait analysis done if new shoes don’t help.
  • Have your technique assessed for movement imbalances. Having a Physiotherapist or Sport Medicine professional assess your gait (while you are actively running) can help to spot issues that you may not be aware of.

 

While Patellofemoral Pain Syndrome is a common and disruptive issue for many runners, it can be effectively prevented, managed and treated.

Happy and healthy running!

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Vertigo Treatment

What is vertigo?

Vertigo is a particular type of dizziness that makes you feel like your environment is moving around you, and it is often accompanied with feelings of nausea. Vertigo and dizziness are symptoms that can be related to a variety of health issues, including cardiovascular disease, anxiety, neurological disorders, visual deficits, viruses, or vestibular dysfunction.

Vestibular Rehabilitation

Do you ever feel like the room is spinning around you, or do you feel dizzy and nauseous when you change positions and roll over in bed? Do you experience difficulty with balance or a fear of falling? If so, vestibular rehabilitation can help you.

What is the vestibular system?

The peripheral vestibular system involves the anatomy of the inner ear. Our inner ear detects static, linear, and rotational movements of our head. The vestibular system gives sensory information to our brain about where our body is in space, so it plays an important role in balance. It also communicates with our eyes, through the vestibulo-ocular reflex, to help stabilize our vision while our head is moving.

What is Benign Paroxysmal Positional Vertigo (BPPV)?

BPPV is a common, and very treatable, cause of vertigo which stems from the vestibular system. BBPV is when the crystals in the inner ear are dislodged and are free to move around inside the inner ear canals. The crystals move when your body changes position and they stimulate nerve cells that give your brain incorrect information about where your body is in space. This causes a sensation of vertigo, nausea, and abnormal eye movements. BPPV can easily be assessed and treated within only a few physiotherapy sessions. Since BPPV is benign, it can be assessed and treated at any time, even if you haven’t had an episode of vertigo that day. Treatment includes a variety of manual repositioning techniques, accompanied by a personalized home exercise program to improve your balance, decrease your symptoms, and increase your confidence to move through the world without fear of vertigo.

Who can help me?

Physiotherapist Kanu Priya and chiropractors Dr. Tessa Bryan and Dr. Alexia Grelson all treat vestibular conditions, including vertigo and BPPV. Kanu has completed post-graduate courses in vestibular rehabilitation. If you experience any of the symptoms discussed above and are interested in having an assessment, please request a vestibular session with Kanu, Dr. Tessa or Dr. Alexia when you contact the clinic. We kindly ask that you arrange travel plans so that you will not have to drive home after your session. You are welcome to bring a friend or loved one with you to your appointment. If you are still not sure whether or not vestibular rehab would benefit you, free five minute consultations are also available upon request. We look forward to hearing from you soon!

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Improving Your Golf Swing: The Basics

Many golfers find the toughest thing about golf is maintaining and perfecting a consistent swing.  Below are a few key tips to head you in the right direction.

Golf Basics:

Holding the club – Grip the club in your fingers and not in the palm of your hands with a firm grip. There are three common types of grips; the interlocking, the overlapping and the baseball grip. Find the one that works best for you.

Positioning – Your feet, hips and shoulders should be parallel to the golf ball and square to the target. The left shoulder needs to face the target, and the left foot should be directly under the left shoulder. Create a stance which is wide, solid, stable and balanced.

Square to the target – This popular golf term means facing the right direction when you are getting ready to swing the club. Your shoulders should point at the target, and your feet should line up squarely under your shoulders.

Keep your eyes on the ball – Keeping your eyes on the ball will ensure that you keep your head down during a swing. If you lift your head when swinging, you will lift your shoulders and either slice the ball or miss the ball completely.

Backswing – Begin the backswing with your hands, arms and shoulders moving together as you rotate your hips. Halfway through the back swing the club should be square to the target and your hips should be rotated half as much as your shoulders. Focus on great posture by tilting at your hips and not at your waist.

Downswing – Keep the same position on the downswing, as you used on the back swing, making sure that the club face is squarely set to hit the ball.  The lower body starts the movement first, while the upper body follows. Lead with your lower body on your downswing, with your knee and hip rotating your body into alignment for the downswing.  At impact, your left hip will continue rotation for the follow through.

The goal is to build a smooth, consistent and relaxed swing, to create a swing that works best for you.

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Golf Stretching Exercises

A golf stretching program will help to increase your range of motion and reduce the risk of an injury.

Before beginning any exercises program, make sure that you spend 5 to 10 minutes warming up, and keep in mind that stretching involves slow steady movements; holding each stretch for 15 to 20 seconds: remembering to breathe throughout the stretch.

Here are 7 stretches to improve your range of motion:

Shoulder & Chest Stretch

Standing with your feet hip-width apart, clasp your hands behind your back with straight arms, and raise your arms up as high as possible, bending forward from the waist and hold.

Shoulder Stretch

Place one arm straight across the chest, and place the opposite hand on the elbow and pull the arm towards your chest and hold. Repeat on the other side.

Triceps Stretch

Standing in a relaxed position with your back straight, raise your left arm straight overhead, bending your elbow so that your left hand is on the middle of your upper back with your elbow pointing up to the sky. Place your other hand on elbow and gently pull towards your head until you feel a stretch in your left triceps Hold and repeat with your other arm.

Low Back Stretch

Lie on your back with your one knee drawn up towards your chest. Then slowly bring that bent leg across the body until a stretch is felt in the lower back and hip area; keeping your shoulders squarely on the floor at all times. Your other leg should be bent so that your knees are aligned.

Hamstring Stretch

Sitting in an upright position, tuck your foot near your groin with the opposite leg out straight. Then bending from the hips and keeping your low back straight, reach down until a stretch is felt in the back of the thigh.

Standing Quad Stretch

Standing with your feet hip-width apart, pull your abdominal muscles in, relax your shoulders, and hold onto a chair or to the wall for balance. Then bend your left leg, bringing your heel behind you (toward your butt), and grasp your left foot with your right hand. Pull your foot up until you feel a stretch on the front of your thigh. Switch legs and repeat the stretch.

Wrist Stretch

Standing with your right arm extended straight out, pull back your fingers with the opposite hand until you feel a stretch in your forearm.  Hold and repeat with your other arm.

Remember to stop the stretch immediately if you feel any pain or if tightness increases as you stretch, and talk to your healthcare practitioner.

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Treat Chronic Back Pain with Spinal Decompression

Spinal decompression provides relief to back and neck pain sufferers by gently reducing the pressure within spinal discs; this involves stretching the spine, using a traction table or similar motorized device, with the goal of relieving back pain and/or leg pain.

During a nonsurgical spinal decompression treatment, the spinal vertebrae are slowly and methodically separated using a computer-controlled Spinal Decompression table. (Kennedy Decompression Table)

As the vertebrae are separated pressure is slowly reduced within the disc until a vacuum is formed. This vacuum allows the gelatinous center of the disc to move back inside, thereby reducing the disc bulge or disc herniation.  Joint bio-mechanics are improved and spasms or tightness in back muscles are decreased.

Significant disc bulge reduction removes pressure off the spinal nerves and drastically reduces pain and disability. This momentary lower pressure in the disc, also pulls much-needed oxygen, nutrients and fluid into injured and degenerated discs allowing the healing to begin.

Is Spinal Decompression Right For Me? | chiropractor victoria bc

Spinal Decompression Table

On your first visit to Diversified Health Clinic your health care practitioner will take a detailed medical history and complete a physical exam.

Therapy sessions typically last 20 minutes with most people feeling pain relief with as few as 3-5 treatments. It is important to remember however, that pain subsiding does not infer that your discs and spine are healed, so it’s critical that patients follow the treatment protocol prescribed in order to achieve the full value of the decompression therapy.

Spinal Decompression can help alleviate pain caused by the following conditions:

  • Severe or chronic low back and neck pain
  • Arthritis pain in neck and back
  • Pinched nerves
  • Sciatica
  • Degenerative disc / joint disease /collapsed discs
  • Spinal stenosis
  • Herniated or bulging disc
  • Numbness, tingling or burning pain

For patients suffering from chronic pain, spinal decompression therapy can help to alleviate pain, and get you back to your daily activities.

Please contact our clinic if you have any questions regarding nonsurgical spinal decompression therapy.

 

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Your Foot & Heel Pain Might be Plantar Fasciitis

Plantar fasciitis can be a painful condition caused by overuse of the arch tendon (plantar fascia) of the foot.

The most common cause of plantar fasciitis is a tight calf muscle which leads to persistent pronation of the foot, which over stretches the arch tendon, and can lead to possible inflammation, thickening of the tendon, and further injury.

Strenuous activities such as running or excessive walking in footwear that does not provide the proper support can make you more at risk, causing additional stretching of the plantar fascia. Being overweight can also be a factor and place you at risk due to the excess weight impacting on the foot.

A Chiropractor or Physiotherapist can provide treatment for this type of foot injury.

Home Treatments can consist of:

  • Resting your feet
  • Reduce inflammation
  • Wear proper fitted shoes, with a good arch support
  • Wear orthotics
  • Wear slippers, slip-on’s, or any type of foot wear that has a an arch support at all times

Clinical Treatments can consist of:

A healthcare practitioner can instruct you in a series of exercises to stretch the plantar fascia and tendons and to strengthen lower leg muscles, which stabilize your ankle and heel. A therapist might also apply athletic tape to support the bottom of your foot.

Shock Wave therapy initiates a healing response by the body; causing blood vessel formation and increased delivery of nutrients to the affected area, which stimulates a repair process and relieves the symptoms of pain.

Dry needling /IMS  causes minor bleeding within the tissues and can break up scar tissue. This minor trauma allows the body to recognize the injured tissue as an acute problem area and  increases blood flow and the delivery of nutrients to the affected area.

The healthcare practitioners will also analysis your gait and see if orthotics can be part of the solution for treatment and prevention.  Plantar fasciitis is a condition that has a high re-injury rate.

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Physio Can Help: Chronic Pain

One in five British Columbian’s live with Chronic Pain. Physiotherapy can provide treatment and pain management to help people manage chronic pain. Physiotherapists use a combination of techniques to help chronic pain sufferers feel relief, improve function & mobility, and return to regular activities & normal life.

For more information, contact the Physiotherapy Association of British Columbia.

 

 

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Direct Billing & Insurance Coverage

ExteriorDiversified Health Clinic offers the service of direct billing for your healthcare treatments, so you have one less chore to deal with.

We are approved healthcare providers and can direct bill to:

Many of Diversified Health’s services, modalities and treatments are covered by private insurance plans, extended health plans provided by an employer, Medical Service Plan (MSP), WorkSafeBC, and ICBC.

Medical Service Plan of BC Coverage:

The BC provincial health plan (MSP) covers core health services including:

  • Medically required services provided by a physician, including diagnostic services, (For example; laboratory services provided at approved facilities when ordered by a registered physician, or certain other health care practitioners

*MSP may provide limited coverage for other services and treatments provided at Diversified Health Clinic.

Extended Health Benefits:

Many extended health companies provide benefits that allow Diversified Health to bill your treatments directly on your behalf, or the insurance companies can reimburse you directly for treatments that are not covered by provincial health care.

  • Treatments such as Chiropractic, Physiotherapy, Registered Massage Therapy, and Acupuncture are often covered by extended health benefits.

WorkSafe BC Coverage:

If you have been injured on the job, WorkSafe BC (WCB) will cover treatments at Diversified Health for Chiropractic services.

ICBC Insurance Coverage:

If you’ve been injured in a motor vehicle accident, ICBC medical benefits will often cover physiotherapy, chiropractic and registered massage therapy treatments.

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Please feel free to contact Diversified Health Clinic to discuss your “payment” options, after an injury or accident.  Diversified Health is knowledgeable and adept at working with insurance providers and sorting out any “glitches”, whether it’s ICBC, WCB, MSP, an extended health insurance company or a lawyer.

Diversified Health can direct bill without the following information, however, we ask that you contact your extended health provider to find out your individual benefit coverage, including…

  • What is your annual coverage?
    What is your deductible?
    What is the percentage amount the insurance company will cover? ( ie: 100%, 65%)

For more information on how to set up your direct billing account, please contact our front desk staff at 250-382-0018 or email us.

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Rehab for Frozen Shoulder

“Frozen shoulder” is a term that is used when the shoulder becomes painful and loses motion because of inflammation. The tissues around the joint stiffen, scar tissue forms, and shoulder movements become difficult and painful.

The joint capsule of the shoulder joint has ligaments that hold the shoulder bones to each other. When the capsule becomes inflamed, the shoulder bones are unable to move freely in the joint. This pain prevents you from moving your arm. The lack of movement leads to stiffness and then even less motion. Over time, you will struggle to perform activities such as reaching over your head.

Frozen shoulder most commonly affects patients between the ages of 40 to 60 years old, and it is twice as common in women than in men. Also, patients who sustain a shoulder injury, or undergo surgery on the shoulder can develop a frozen shoulder joint.

If you have shoulder pain and stiffness and suspect you may have a frozen shoulder, contact your health care provider for proper diagnosis and treatment.

At Diversified Health you health care practitioner will make the diagnosis based on your symptoms and an examination of your shoulder. The main symptoms are decreased motion of the shoulder, pain, and stiffness.

The goal of your practitioner is to release the scar tissue by bringing the shoulder through a full range of motion and to remove the scar tissue from the shoulder. Some of the therapies and modalities that will be used during your treatments are:  Graston Technique, Cold Laser, T.E.N.S and Shockwave Therapy , Dry Needling, as well as a set of specific exercises and some time in our Rehab Gym.

Stretching exercises for frozen shoulder serves two functions: first to increase the motion in the joint and secondly to minimize the loss of muscle on the affected arm (muscle atrophy). The importance of stretching and exercises cannot be overemphasized as these are the key to successful frozen shoulder treatment.

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