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What Causes Sore Muscles?

sore_0Mild muscle injuries create microscopic damage/tears to the muscle fibers,  and scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.

Sore muscles are usually caused by doing an activity you’re not used to (like running a marathon when you normally jog just a few miles or you have quickly increased your exercise intensity level or length of your workouts.

One question most people have, is when you have sore muscles, which is better…heat or ice.  The best way to treat sore muscles is with cold therapy first and heat therapy later.

Cold Therapy:

Practitioners recommend icing the muscles immediately after activity to reduce blood flow to the area which will reduce the swelling and inflammation.  You should apply a cold compress/pack for at least 20 minutes, every four to six hours for up to 2 days.

Heat Therapy:

After the first day of soreness, heat can be applied to the inflamed area, which will help sore and tightened muscles relax and will promote blood flow and circulation.  Heat should be applied to the area for 20 minutes; up to three times a day.

Stretching The Muscles:

One of the best ways to prevent sore muscles is by easing your way into your activity or exercise routine.  This can be achieved by using those targeted muscles in lighter exercise than you are going to be performing in the following minutes.

The most important step you can do to prevent sore muscles is to have a cool-down phase after any workout or physical activity. Right before finishing, include at least 10 minutes of light aerobic work such as walking followed by stretching.  Stretching will also help to move the lactic acid out of your muscles.

Keep Hydrated:

If your muscles are sore from intense activities, your muscles are rebuilding themselves, and require lots of water.  Remember to drink water while you work out and throughout the day.

Therapies That Can Help With Sore Muscles:

Massage – is used to relieve pain by working on the soft tissues, the muscles, tendons, and ligaments to improve muscle tone.  Massage stimulates blood circulation and assists the lymphatic system and improving the elimination of waste throughout the body. 

Acupuncture – is used to encourage the body to promote natural healing and to improve function. Acupuncture points stimulates the nervous system to release chemicals in the muscles that will either change the experience of pain, or will trigger the release of other chemicals and hormones which influence the body’s own internal regulating system.

eToims – produces painless deep twitch contractions that stretch and relax damaged muscles. This produces an inflow of fresh blood and tissue oxygenation to tired muscles as pain-producing chemicals simultaneously outflow from affected areas.

Dry Needling – The aim of dry needling is to achieve a local twitch response to release muscle tension and pain. dry needling can reduce pain, while increasing flexibility and range of motion by: stretching receptor in the muscle by stimulation, and drawing blood to the area, initiating the natural healing process.

It’s normal to have sore muscles after you work out, or play sports, just make sure you take care of them!

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How to Avoid Common Bike Injuries

senior cyclistWhether you are interested in road cycling, mountain biking, or just commuting to work, cycling injuries can happen to anyone.  In this article we will discuss three common bike injuries.

Achilles Tendonopathy: Achilles tendonopathy is an overuse injury caused by a breakdown of the tendon.   If you have tight calf muscles, spending several minutes performing heel raises before beginning your ride will reduces the risk of injury.

Achilles tendonopathy can also be caused by poor bike fit. Having the bike seat too high keeps the positions of your foot and toes pointed down, causing constant contraction of the calf muscles.   When the foot and toes point up during the bottom portion of the pedal stroke, the tension on the Achilles is released and this allows the tendon to have needed periods of rest.

Saddle Sores: A saddle sore is a skin disorder caused by long hours on a bike seat;  which is caused by the friction of your sit bones against the seat.  Having your bike seat too high can also causes this condition.  Lowering your bike seat can lessen the side-to-side motion of the pelvis, which can cause excessive friction against the seat. If you are still having problems, perhaps a different style of bike seat might provide relief.  Also, make sure your bike shorts are providing enough cushion/protection between you and the seat.

Lower Back Pain: Biking for long periods of time in a “riding” position is a major cause of lower back pain. Excessive flexion in the lumbar region of the spine can lead to nerve entrapment and sciatica.

Biking often overlooks core muscles, and having weak muscles can lead to low back pain by forcing supporting muscles to compensate for weaker muscles. Back pain can also be caused by a leg length discrepancy or misalignment of the spine. For more information on how to strengthen your core, please contact our physiotherapists.

Riding a bike that is too big for your frame, can also cause lower back pain; so take the time to have your bike fitted to your body: finding the correct body position on a bike will help avoid future biking injuries.

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Should I Get That Looked At?

wrist-pain1If you sprain your wrist or ankle, should you get it looked at?  Yes…the usual signs and symptoms of a muscle sprain or strain includes pain, swelling, bruising, inflammation, muscle weakness and the loss of the ability to move the joint/muscle.

A sprain is an injury to a ligament; that’s the fibrous tissue that connects bones to other bones. Ligament injuries involve a stretching or a tearing of the fibrous tissue.

A strain is an injury to either a muscle or a tendon which are the tissues that connect the muscles to the bones. Depending on the severity, a strain can be a simple overstretched muscle or can result in a tear of the muscles or tendon.

For the first 24 to 48 hours after a sprain or muscle strain you should:

• Rest the sprained or strained area..
• Ice for 20 minutes every hour. (Never put ice directly against the skin)
• Compress by wrapping a tensor bandage or sleeve lightly around the joint or limb
• Elevate the area above heart level

For the first 72 hours after a sprain or muscle strain you should avoid:

• Heat – such as hot baths, saunas or heat packs
• Alcohol – this will increase bleeding and swelling and decrease healing
• Running – any form of exercise that could cause more damage
• Massage – may increase bleeding and swelling

If your injury is a sprain, don’t stop moving the affected joint, and make sure to begin gentle exercises as soon as possible several times a day. The aim is to get the joint moving, and to prevent it becoming stiff.

If your injury is a strain, it’s best to immobilize the injured muscle for the first few days to allow it to start healing so you can move it without injuring it again in the same place.

Chronic strains and sprains are usually the result of prolonged overuse or repetitive movement of the muscles and tendons and the length of time it takes to recover from a sprain or strain depends on how severe it is.

Always have your health care practitioner examine your injury. The  healing time can range anywhere from 2 weeks to 6 months, and your Chiropractor or Physiotherapist can diagnosis your injury and can advise you on the correct treatment, including creating a range of exercises and therapies that will help you to improve the function and strength of the joints and muscles, and help speed up the recovery time.

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What to do before starting an exercise program

recreational-activities-1Making a decision to begin exercising is the easy part, committing to your program is the hard part; so remember to ask your healthcare practitioner before starting an exercising program.

Often, the biggest challenge is changing your lifestyle. All of us have created bad habits over the years and changing these requires a committed effort to consciously recognize and alter these unhealthy patterns. It takes time to develop new habits, so staying positive and having a forgiving attitude is essential.

Begin by checking with your health care practitioner to ensure that you can safely exercise without restrictions. Then surround yourself with supportive  healthy minded people; having a support system you can rely on is crucial when starting a workout program.  Accountability and motivation are very important to your success, so ask people you know how they’ve set up their active lifestyle.   Remember that your goals need to be realistic and measurable in a way that you will see your progress and keep motivated.

Think about hiring a qualified personal trainer for one or two sessions to learn what to do to reach your fitness goals. Find some activity that works for you whether it’s biking to work, walking, or joining a sports league.  There are so many options and opportunities to be active – we just have to recognize them.

A great way to get active is to join a local charity event such as a fun run or sponsored golf event.  Not only will you be helping people in your community, you will be getting out, getting active, having fun and meeting like minded folks…and who knows, it might even lead to you joining a team or group!

When you make physical fitness and a healthy lifestyle a priority, you will find more energy and enthusiasm for the other areas of your life.

So ask your health practitioner when starting a new exercise program, and keep in mind that there is no right or wrong way to stay active, just get moving!

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Tennis Elbow

Tennis ElbowTennis 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.

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, often just resting 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.

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 muscle and keep the chance of tennis elbow from re-occurring.

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

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Stretching: the best thing for a sore back (Chiropractic Care)

One of the best things you can do for a sore back is to stretch. Stretching a sore back can help bring back some suppleness and increase in mobility, decrease back pain and discomfort, and improve your range of motion.

An important note about stretching

Never continue a stretch or take part in any activity that hurts your back. Take it easy, and remember to always seek the advice of a professional.

Learn more about our team of chiropractors and how they can help.

Stretching should be pain free, so never force your body into difficult positions. Move into the stretch slowly and avoid bouncing, which may actually tear muscles. Hold stretches long enough (15-30 seconds) to allow muscles or joints to become loosened.

Here are three stretches  you can do at home to help your sore back.

Back Flexion Stretch:

Woman lying on an exercise mat hugging both knees to her chest to stretch her lower backStart by lying on your back and pulling both knees to your chest, while simultaneously flexing your head forward into a balled-up position until you feel a comfortable stretch in your back. Repeat for 5 to 10 repetitions.

Continue lying down on your back with your knees all the way up as far as you can toward your chest. Hug them with your arms, then roll back and forth along your back. As your body rolls with your legs and arms tucked in, your back will get a nice stretch. This stretch is to be done slowly. Repeat for 5 to 10 repetitions.

Knee to Chest Stretch:

Woman lying on her back doing a single knee-to-chest stretchStart by lying on your back with the knees bent and both heels on the floor.   Bring one knee to your chest and wrap both hands around your knee to increase the stretch. Hold for 15 to 30 seconds and repeat the stretch on the opposite leg. Repeat for 5 to 10 repetitions.

Hip Stretch:

While standing with feet shoulder-width apart, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward more and reach down the right leg until a stretch in the outer hip is felt.

If you have persistent back pain  (learn more about chronic back pain) please seek out medical help from your health care practitioner. They can rule out any serious aliments or conditions, and then you can start one of the best things you can do for a sore back – STRETCH!

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Plantar Fasciitis

Plantar FasciitisPlantar fasciitis is a painful condition caused by overuse of the arch tendon (plantar fascia) of the foot; and if you’ve ever suffered from Plantar Fasciitis, you know that this can be one of the most irritating and hard to treat injuries there is.

The most common cause of plantar fasciitis is an overly tight calf muscle which leads to persistent pronation of the foot, which produces over-stretching of the arch tendon, and can lead to inflammation and thickening of the tendon.

The Plantar Fascia is a band of tissue that runs from your heel down through most of the length of your foot. It could be considered to be a “shock absorber” for your arch. This tissue is also known as the arch tendon. When this tissue becomes inflamed, the result is Plantar Fasciitis, a condition that can result in moderate to severe pain in your heel and foot.

Plantar Fasciitis, over time, can also cause a heel spur. If untreated, the condition can become degenerative, causing further pain, symptoms and long-term treatment challenges.

Not surprisingly,  runners, golfers and tennis players who spend long hours on their feet are some of the most common victims of Plantar Fasciitis.  Additionally, those over 40 are more susceptible, as is anyone who is predisposed to the condition. People with tight calves are thought to be more likely to develop the condition, as is anyone who spends time on their feet without proper footwear.

Temporary relief from Plantar Fasciitis can often be found through stretching localized massage, or anti-inflammatory medications. This relief is typically short-lived, however, as the condition will usually persist until it is properly treated and the underlying cause is identified and addressed.

Permanent relief from Plantar Fasciitis will usually come from a combination of the following approaches:

– Improved footwear for the activity you’re engaging in

– Orthotics

– Weight loss

–  Specific Stretching for the foot and calf muscles

– Physiotherapy

– Massage

– Laser Therapy to treat the inflamed area

– Kineso-tape to support the arch tendon

– Shockwave Therapy to treat the inflamed area

You should seek treatment if there is pain when pressing on the inside of the heel or if the pain is worse first thing in the morning.  If left unattended the condition can become more severe, with the pain worsening throughout the day.

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Walk, Jog or Run?

Walk, Jog or Run?Whether you walk, jog, or run isn’t as important, as getting enough consistent exercise. Factors like your age, weight, fitness level, distance and how long you exercise will determine the health benefits you gain from your workout.

Running is especially good for cardio-respiratory fitness. Running can be hard on the joints over time, so always try to run on grass, or dirt rather than on hard unforgiving surfaces like asphalt and concrete. Keep in mind that during a runners life time over 60% will experience an injury serious enough to keep them from being active and requiring medical attention. The impact of running on your joints can be more than three times your body weight; every step is triple the impact of walking, so find your fitness level, then build up slowly.

Jogging has the same aerobic benefits as running: it conditions the heart, improves muscle tone and strength, relieves stress, and  improves cardiovascular fitness.  Jogging is a great way to tighten the thighs and calves because it is a weight-bearing activity.

Walking is a low-impact activity because one foot is always in contact with the ground.  Walking at least 30 minutes a day is considered a good form of exercise. There are also less likely to be injuries when walking. However, some impact can actually be a good thing. Both  jogging and running are weight-bearing activities, which enhance bone density and helps reduce the risk of osteoporosis.

The average person walks 115,000 miles in a lifetime which is more than four trips around the earth.

Walking benefits almost everybody, regardless of age so walking is a good place to start.

The Canadian Pediatric Medical Association recommends walking for the following benefits:

  • Strengthens your heart and lungs
  • Reduces obesity and high blood pressure
  • Boosts your metabolic rate and lowers your cholesterol
  • Improves muscle tone
  • Reduces stress and tension
  • Improves circulation

To maximize your health benefit when you walk, jog or run consider these tips:

  • Move at a steady pace and briskly enough to make your heart beat faster.
  • Breathe deeply.
  • Walk with your head up, back straight, abdomen flat.
  • Swing your arms and keep them relaxed
  • Use proper foot motion: land on the heel of your foot and roll forward to push off on the ball of your foot.

Whether it’s walking, jogging or running, staying active will help to control your weight, reduce blood pressure and cholesterol and improve your mental health. Whether you are a walker or runner, you’ll get the most benefit if you aim for thirty to sixty minutes a day.

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Early Intervention

Diversified Health Clinic

Diversified Health Clinic

Early intervention is critical to a speedy recovery. Research has proven that people who seek therapy early after an injury have shorter recovery periods.

When you choose Diversified Health Clinic you will find experienced physiotherapists, chiropractors, acupuncturists and massage therapists  who work together to ensure our patients have access to the finest diagnostic tools, treatments and therapies available from each discipline, and work together to ensure optimal care for our patients.

Our Healthcare Practitioners Offer:

  • Results: Proven, one-to-one, evidence-based therapy
  • Coverage Options:  Chiropractic, Physiotherapy and Massage are covered by most extended health plans and ICBC, and we bill directly
  • Efficient Recovery:  We get you back to enjoying a pain free life as quickly as possible
  • Short & Long Term Relief:  We focus on the root cause of your pain, not just symptoms
  • Flexible Scheduling:  Convenient scheduling around work and home obligations
  • Prevention Strategies:  We show you how to keep pain from coming back – on your own
  • Experienced Practitioners:  Licensed practitioners who genuinely care about your health

At the Diversified Health Clinic, we take a team approach towards maintaining your health. Each of our specialists brings their particular set of skills to the partnership giving us the collective ability to treat a wide variety of diseases and conditions from a multitude of perspectives.

Early intervention is especially important if you have suffered an injury at work or have been in a car accident.  Read an interview with Dr. Gustavson where he discusses personal injuries experienced in automobile accidents.

 Whether you are a stay-at-home parent, an active individual or a professional athlete, the benefits of our custom, effective treatments will get you back to being pain free, improve your athletic performance and get you to the next level.

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