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Shoulder Pain and Rotator Cuff Problems: Causes, Self-Care and When to Get It Checked

Woman holding her sore shoulder at an outdoor sports field

You reach up to a high shelf, or grab the seatbelt behind you, and a sharp ache catches you at the top of the arm. At night, rolling onto that side wakes you up. Shoulder pain is one of the most common reasons people come to see us, and the rotator cuff is often part of the story.

What is the rotator cuff?

The shoulder is a shallow ball-and-socket joint. That shape gives it a huge range of motion, but it also means the joint relies on muscles to keep it steady. The rotator cuff is a group of four small muscles and their tendons that wrap around the top of the arm bone. They hold the ball centred in the socket while bigger muscles lift and move the arm.

When the cuff gets irritated or overloaded, you may notice:

  • A dull ache on the outside of the upper arm, sometimes spreading toward the elbow
  • Pain when reaching overhead, behind your back or out to the side
  • Pain lying on the sore side, or a deep ache at night
  • A feeling of weakness when lifting or carrying

Why does it happen?

Most rotator cuff problems build up slowly. The tendons adapt to the work we give them, but they adapt slowly. When overhead or reaching work ramps up faster than they can keep up, they get sore. Common causes include:

  • Fall chores. Raking leaves, cleaning gutters, pruning trees and hanging holiday lights all put the arms up and out for long stretches.
  • Desk posture. Rounded shoulders and a forward head change how the shoulder blade sits, which can crowd the tendons when you lift your arm.
  • Sport and the gym. Swimming, throwing, racquet sports, paddling and overhead lifting, especially after a break.
  • Age. Tendons naturally change over time, so cuff problems become more common after about 40.
  • A fall or sudden pull. Landing on an outstretched arm or catching something heavy can strain or tear the tendon.

Other things can cause similar pain, including bursitis, arthritis, frozen shoulder and pain referred from the neck. That’s why a proper assessment matters if it isn’t settling.

What can I do at home?

Most shoulders do better with gentle, regular movement than with complete rest. Give these a fair try for a couple of weeks:

  • Keep it moving, within comfort. Avoid holding your arm still against your body for days. Stiffness can make things worse.
  • Try pendulum swings. Lean forward with your good hand on a table and let the sore arm hang. Gently swing it in small circles for 30 to 60 seconds, a few times a day.
  • Change how you reach. Use a step stool instead of reaching overhead, keep loads close to your body, and break up raking or gutter work into shorter sessions.
  • Sleep smarter. Lie on your good side and hug a pillow, or lie on your back with a pillow under the sore arm.
  • Ease the ache. Ice or heat for 10 to 15 minutes may help. Use whichever feels better.
  • Check your desk. Bring your keyboard and mouse close, rest your forearms, and sit back so your shoulders can relax.

When should I get it checked?

Book an assessment if your shoulder hasn’t improved after two to three weeks, if it keeps you up at night, or if you’re losing the ability to lift your arm or reach behind you. Early care can help keep a sore shoulder from turning into a stiff one.

Get medical care right away (see your doctor, or go to emergency) if you have:

  • Sudden, severe shoulder pain after a fall or injury, especially with a deformity, swelling or bruising
  • Sudden weakness where you can’t lift your arm at all
  • A hot, red, swollen shoulder, or shoulder pain with a fever
  • Numbness, tingling or weakness in the arm or hand that’s getting worse
  • Shoulder or arm pain with chest pain, shortness of breath, sweating or nausea (call 911)

How we help with shoulder pain

Our team looks at the whole picture: your shoulder, shoulder blade, neck and upper back, plus your work, sport and sleep. Then we build a plan to settle the pain and get the shoulder strong again. If your main problem is stiffness, our earlier post on rehab for frozen shoulder has more on that condition.

Physiotherapy

Physiotherapy is a common first step for rotator cuff problems. Treatment focuses on exercises that gradually build cuff and shoulder blade strength, plus hands-on care to restore movement. Our physiotherapists also use IMS and dry needling for tight, painful muscles around the shoulder. Spirit Donahue, MPT centres his care on therapeutic exercise, manual therapy, patient education and pain management. Kanu Priya, MPT has over 10 years of experience and uses manual therapy, dry needling (IMS), exercise prescription and functional rehab. Ivy Elling-Quaintance, MPT uses evidence-based exercise and movement, and has a particular interest in athletic injuries and injury prevention.

Massage therapy

Registered massage therapy can ease tight muscles across the shoulder, chest and upper back, which may make it easier to move and exercise. Craig Lawrence, RMT has practised since 2006 and focuses on trigger point release. Braedan Pearce, RMT has worked extensively with neck, shoulder and arm pain, using myofascial release, trigger point release, stretching and home care exercises. Alex Baan-Meiklejohn, RMT combines stretching with Swedish massage and trigger point therapy, and enjoys working with active people.

Chiropractic

Our chiropractors assess how your neck, upper back and shoulder work together, and treat the surrounding joints and muscles. Dr. Tessa Bryan, DC uses soft tissue therapies, instrument-assisted techniques, cupping, RockTape and therapeutic exercise. Dr. Matthew Bryan, DC has a passion for working with athletes. Dr. Alexia Grelson, DC and Dr. Krisjan Gustavson, DC round out our chiropractic team.

Shockwave and laser therapy

For tendon pain that’s been hanging on, shockwave therapy is an option. It’s a non-surgical treatment that sends mechanical pulses into the sore tissue to stimulate the body’s healing response. Sessions take about 15 minutes, and a course is usually 3 to 6 sessions. Class IV K-Laser therapy is another option that may help ease pain and stiffness.

Book an appointment

If shoulder pain is making it hard to reach, lift or get a good night’s sleep, we’d be glad to help. We bill most insurance plans directly, so you can focus on feeling better.

Book online or call us at 250-382-0018. You’ll find us at 1063 Fort Street in downtown Victoria.

Shoulder Pain FAQs

What does a rotator cuff problem feel like?

Rotator cuff irritation often causes a dull ache on the outside of the upper arm, sometimes spreading toward the elbow. Pain when reaching overhead, behind your back or out to the side is common. Many people also have pain lying on the sore side, a deep ache at night or a feeling of weakness when lifting or carrying.

How long should I try home care for shoulder pain before getting it checked?

Most sore shoulders do better with gentle, regular movement than complete rest, so give home care a fair try for a couple of weeks. Book an assessment if your shoulder hasn’t improved after two to three weeks, keeps you up at night, or you’re losing the ability to lift your arm or reach behind you.

Who treats shoulder pain and rotator cuff problems at Diversified Health Clinic in Victoria, BC?

At Diversified Health Clinic, 1063 Fort Street in downtown Victoria, BC, shoulder pain and rotator cuff problems are treated by physiotherapists, registered massage therapists and chiropractors. The clinic also offers shockwave therapy and Class IV K-Laser therapy for tendon pain that’s been hanging on, and bills most insurance plans directly.

When is shoulder pain an emergency?

Get medical care right away for sudden, severe shoulder pain after a fall or injury, sudden weakness where you can’t lift your arm at all, a hot, red, swollen shoulder, shoulder pain with a fever, or worsening numbness, tingling or weakness in the arm or hand. If shoulder or arm pain comes with chest pain, shortness of breath, sweating or nausea, call 911.

This article is general information and isn’t a substitute for an assessment by a qualified health professional.

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Tension Headaches and Migraines: How to Tell Them Apart, What Helps and When to Get Checked

Woman pressing her fingers to her temples with a headache

It starts as a dull squeeze around your forehead by mid-afternoon. Or it’s a throbbing pain behind one eye that sends you looking for a dark, quiet room. Headaches are very common, and knowing which kind you have is the first step toward finding what helps.

Tension headache, migraine or neck headache?

There are many types of headache. Three of the most common are tension-type headaches, migraines and cervicogenic headaches (headaches that start in the neck). Here’s a rough guide to how they often feel:

TypeHow it often feelsCommon clues
Tension-typeA dull, pressing band or tight cap around the head, usually on both sidesTight neck and shoulders, stress, long days at a screen. Usually mild to moderate.
MigraineThrobbing or pulsing pain, often on one side, lasting hours to a few daysNausea, sensitivity to light or sound, worse with activity. Some people see visual changes (an “aura”) beforehand.
Cervicogenic (neck-related)Pain that starts at the base of the skull and spreads forward, usually on one sideNeck stiffness, pain that changes with neck movement or certain positions

This is a starting point, not a way to diagnose yourself.

Why do headaches happen?

Tension-type and neck-related headaches are often linked to how our muscles and joints are coping. Tight muscles in the neck, shoulders, jaw and scalp can refer pain into the head. Stiff joints in the upper neck can do the same. Long hours at a desk, clenching your jaw, poor sleep and stress all tend to stack up.

Migraine is different. It’s a neurological condition, and it often runs in families. Attacks can be set off by triggers such as missed meals, dehydration, changes in sleep, hormonal changes, bright light, strong smells, alcohol or stress. Our older post on what triggers your migraine covers several common ones.

What can I do at home?

  • Keep a headache diary. Jot down when each headache starts, how it feels, what you were doing, what you ate and how you slept. After a few weeks, patterns often show up.
  • Keep the basics steady. Regular meals, plenty of water and a consistent sleep schedule (even on weekends) can make a real difference, especially for migraine.
  • Take screen breaks. Every 30 minutes, look away from the screen, roll your shoulders and gently turn your head side to side. Raise your monitor so you aren’t looking down all day.
  • Relax your jaw. Notice if you clench while you concentrate. Lips together, teeth apart, tongue resting on the roof of your mouth.
  • Try heat or cold. A warm pack on the neck and shoulders may ease a tension headache. Some people with migraine prefer a cool cloth on the forehead or neck.
  • Use pain medication wisely. Using pain relievers on many days each month can lead to “rebound” headaches. If you’re reaching for them often, talk to your doctor or pharmacist.

When should I get it checked?

Book an assessment if your headaches are frequent, are getting worse, keep you from work or sleep, or come with neck pain and stiffness. If you think you have migraines, see your family doctor as well. Migraine has specific medical treatments, and a diagnosis helps everyone on your care team.

Get medical care right away (see your doctor, or go to emergency) if you have:

  • A sudden, severe headache that peaks within a minute, or the “worst headache of your life”
  • A headache with fever, a stiff neck, rash or confusion
  • A headache after a fall, blow to the head or car accident
  • Weakness, numbness, trouble speaking, drooping of the face, loss of balance or vision changes
  • A new headache pattern after age 50, or a headache that keeps getting worse over days or weeks
  • A headache that wakes you from sleep and comes with vomiting

How we help with headaches

Our team looks for what may be feeding your headaches, especially the neck, shoulders and jaw. We’ll work alongside your family doctor when that’s the right fit. You can learn more on our neck pain and headaches page.

Chiropractic

Our chiropractors assess the joints and muscles of your neck and upper back, which can play a part in tension-type and neck-related headaches. Care may include spinal manipulation or gentler low-force options, soft tissue work, exercises and posture advice. Dr. Tessa Bryan, DC uses soft tissue therapies, instrument-assisted and manual techniques, cupping and therapeutic exercise. Dr. Alexia Grelson, DC has additional training in cranial techniques and is especially interested in helping patients shift out of tension and into ease. Dr. Matthew Bryan, DC takes a collaborative, multidisciplinary approach. Dr. Krisjan Gustavson, DC has been in practice since 1986.

Registered Massage Therapy

Massage therapy can ease tight neck, shoulder, jaw and scalp muscles and may help reduce tension headaches. Craig Lawrence, RMT has practised since 2006 and focuses on trigger point release, often for working professionals dealing with desk-bound aches and tension headaches. Braedan Pearce, RMT uses myofascial release, trigger point release and stretching, with a calming pace that supports stress relief. Alex Baan-Meiklejohn, RMT trained in trigger point therapy and stretching,. Morag Hart, RMT and McKenzie Connell, RMT tailor each treatment to your needs.

Acupuncture

Acupuncture is another option that may help with headaches, muscle tension and the stress that often comes with them. Lauren Ching, R.Ac supports people with pain and stress management, sleep and emotional regulation, using techniques including scalp acupuncture and cupping. Rebecca Thompson, R.Ac, R.TCM.P includes chronic pain, insomnia and mental and emotional health among her clinical focuses. Annie Wang, R.Ac, R.TCM.P works with myofascial tension, postural pain and stress-related concerns. Jun Liu, R.Ac works with musculoskeletal pain, postural concerns and insomnia, and provides care in English, Mandarin and French.

Book an appointment

If headaches are getting in the way of your work, sleep or weekends, we’d be glad to help you sort out what’s going on. We bill most insurance plans directly, so you can focus on feeling better.

Book online or call us at 250-382-0018. You’ll find us at 1063 Fort Street in downtown Victoria.

Headache FAQs

How can I tell a tension headache from a migraine?

A tension-type headache usually feels like a dull, pressing band or tight cap around the head on both sides, and is usually mild to moderate. A migraine is more often throbbing or pulsing pain on one side that lasts hours to a few days, and may come with nausea, sensitivity to light or sound, or visual changes called an aura. These clues are a starting point, not a way to diagnose yourself.

What is a cervicogenic or neck-related headache?

A cervicogenic headache is a headache that starts in the neck. The pain usually begins at the base of the skull and spreads forward, often on one side. Common clues are neck stiffness and pain that changes with neck movement or certain positions.

Who treats tension headaches and migraines at Diversified Health Clinic in Victoria, BC?

At Diversified Health Clinic, 1063 Fort Street in downtown Victoria, BC, headaches are treated by chiropractors, registered massage therapists and acupuncturists. The team looks for what may be feeding your headaches, especially the neck, shoulders and jaw, and works alongside your family doctor when that’s the right fit.

When does a headache need medical care right away?

Get medical care right away for a sudden, severe headache that peaks within a minute, a headache with fever, a stiff neck, rash or confusion, or a headache after a fall, blow to the head or car accident. Weakness, numbness, trouble speaking, facial drooping, loss of balance or vision changes also need urgent care. So does a new headache pattern after age 50, a headache that keeps getting worse over days or weeks, or one that wakes you from sleep with vomiting.

This article is general information and isn’t a substitute for an assessment by a qualified health professional.

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Neck Pain and “Tech Neck”: Causes, Desk Fixes and When to Get It Checked

Woman holding the top of her shoulder and neck where it hurts

You finish a long day at the laptop, check your phone on the bus home, and by evening your neck feels stiff, achy and tight across the shoulders. Sound familiar? Neck pain is one of the most common reasons people visit our clinic, and the way we work and scroll today often plays a part.

What is “tech neck”?

“Tech neck” is a casual name for neck and upper back pain linked to long periods of looking down at a phone, tablet or laptop. It isn’t a formal diagnosis, but it describes a pattern we see often.

Your head weighs about as much as a bowling ball. When it sits balanced over your shoulders, your neck muscles don’t have to work very hard. As your head drifts forward and down, those muscles have to hold more of that load, for longer. Over hours and days, that can add up to:

  • Stiffness when turning your head, like checking your blind spot while driving
  • Aching or burning between the shoulder blades and across the tops of the shoulders
  • Tight, tender spots in the neck and shoulder muscles
  • Headaches that start at the base of the skull and wrap forward

Posture isn’t the whole story, though. There’s no single “perfect” posture. Staying in any position for too long tends to be the bigger problem. Stress, poor sleep, an old injury and low overall activity can all make the neck more sensitive too.

What can I do at home?

  • Bring the screen up to you. Raise your laptop or monitor so the top of the screen is near eye level, and hold your phone a little higher instead of dropping your chin to it.
  • Move often. Set a reminder to change position every 30 minutes. Stand up, roll your shoulders and look around the room. Small, frequent breaks beat one long stretch at the end of the day.
  • Try chin tucks. Sitting tall, gently glide your chin straight back (like making a double chin), hold for a few seconds and relax. Repeat 5 to 10 times, a few times a day.
  • Open up the upper back. Sit tall, squeeze your shoulder blades gently back and down, and hold for a few breaths. A walk with your arms swinging freely helps too.
  • Check your pillow. Your pillow should keep your head level with your spine, not propped up or sagging. Sleeping on your stomach often twists the neck.
  • Use heat or cold. Either can ease pain and muscle tension. Use whichever feels better. Our post on relief for a stiff neck has a few more simple ideas.

Movement should feel easy and comfortable. If an exercise makes your pain sharper or sends symptoms down your arm, stop and get it checked.

When should I get it checked?

Book an assessment if your neck pain lasts more than a week or two, keeps coming back, wakes you at night, or comes with headaches, or tingling or numbness in your arm or hand.

Get medical care right away (see your doctor, or go to emergency) if you have:

  • Neck pain after a fall, car accident or other injury
  • A sudden, severe headache unlike any you’ve had before
  • Fever with a stiff neck, especially with a headache or sensitivity to light
  • Weakness, clumsiness or loss of coordination in your arms or legs
  • Dizziness, trouble speaking or swallowing, double vision or fainting
  • Unexplained weight loss or a history of cancer along with new neck pain

How we help with neck pain

Neck pain often involves joints, muscles and everyday habits all at once. Having several disciplines under one roof means we can look at the whole picture and refer you in-house if another approach would suit you better.

Chiropractic

Our chiropractors assess how your neck and upper back are moving, and may use spinal manipulation and mobilization, soft tissue work, exercises and workstation advice to ease pain and improve movement. Dr. Tessa Bryan, DC combines manual and instrument-assisted soft tissue techniques, cupping, RockTape and therapeutic exercise. Dr. Alexia Grelson, DC blends manual, instrument-assisted and drop-table techniques tailored to each patient’s comfort, and enjoys working with busy professionals. Dr. Matthew Bryan, DC takes a collaborative, multidisciplinary approach to care. Dr. Krisjan Gustavson, DC has been in practice since 1986.

Physiotherapy

Our physiotherapists use manual therapy, education and a progressive exercise plan to build strength and endurance in the neck and upper back, so your body copes better with long days at a desk. Spirit Donahue, MPT centres his care on therapeutic exercise, manual therapy and patient education. Kanu Priya, MPT has over 10 years of experience and uses manual therapy, dry needling (IMS) and exercise prescription. Ivy Elling-Quaintance, MPT focuses on evidence-based exercise and movement, and has an interest in chronic pain management.

Registered Massage Therapy

Massage therapy can ease tight, tender neck and shoulder muscles and help you move more comfortably. Craig Lawrence, RMT has practised since 2006 and focuses on trigger point release, often for working professionals dealing with desk-bound aches and tension headaches. Braedan Pearce, RMT uses myofascial release, trigger point release, stretching and home care exercises, and works with neck, shoulder and arm pain. Morag Hart, RMT brings a particular empathy for chronic repetitive stresses on the body and tailors home care to each client.

Acupuncture

Acupuncture is another option that may help relieve neck pain and muscle tension. Jun Liu, R.Ac is also a certified Pilates instructor with over 20 years in therapeutic movement, and works with musculoskeletal pain and postural concerns. Annie Wang, R.Ac, R.TCM.P includes posture-related and myofascial pain among her clinical focuses, using acupuncture, cupping, gua sha and Tui Na.

Book an appointment

If your neck is making workdays harder than they need to be, we’d be glad to help. We bill most insurance plans directly, so you can focus on feeling better.

Book online or call us at 250-382-0018. You’ll find us at 1063 Fort Street in downtown Victoria.

Neck pain FAQs

What is tech neck?

Tech neck is a casual name for neck and upper back pain linked to long periods of looking down at a phone, tablet or laptop. It isn’t a formal diagnosis, but it describes a common pattern of neck stiffness, aching between the shoulder blades, tight spots and headaches that start at the base of the skull. Staying in any one position for too long tends to be a bigger problem than posture alone.

How can I ease neck pain from working at a desk?

Raise your laptop or monitor so the top of the screen is near eye level, and change position about every 30 minutes. Gentle chin tucks, repeated 5 to 10 times a few times a day, and squeezing your shoulder blades gently back and down can also help. If an exercise makes your pain sharper or sends symptoms down your arm, stop and get it checked.

When should I get neck pain checked?

Book an assessment if neck pain lasts more than a week or two, keeps coming back, wakes you at night, or comes with headaches or tingling or numbness in your arm or hand. Get medical care right away for neck pain after a fall or car accident, a sudden severe headache unlike any you’ve had before, fever with a stiff neck, or weakness, dizziness, trouble speaking or double vision.

Who treats neck pain and tech neck at Diversified Health Clinic in Victoria, BC?

Diversified Health Clinic at 1063 Fort Street in Victoria, BC treats neck pain and tech neck with chiropractic, physiotherapy, registered massage therapy and acupuncture. Having several disciplines under one roof means the team can look at the whole picture and refer you in-house if another approach would suit you better.

This article is general information and isn’t a substitute for an assessment by a qualified health professional.

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CryoDerm in Victoria: Cold vs. Heat, How to Use It, and Where to Get It

Patients keep asking us about CryoDerm, and several have told us they couldn’t find it anywhere in Victoria. We carry it at Diversified Health Clinic on Fort Street. Here’s what it is, how to choose between Cold and Heat, and how to get the most out of it.

What is CryoDerm?

CryoDerm is a topical pain reliever that you rub or roll onto sore muscles and joints. It is made for clinics, so you’ll mostly find it through chiropractors, physiotherapists and massage therapists rather than at the drugstore.

It comes in two versions:

  • CryoDerm Cold Therapy cools the skin. Its active ingredient is 10% menthol, with arnica, boswellia, eucalyptus and peppermint oil, and MSM added.
  • CryoDerm Heat Therapy warms the skin. It uses menthol and camphor (3.85% each) with a small amount of capsaicin, the compound that makes chili peppers hot.

Both are free of dyes, parabens and silicone.

Our clients love it because the main ingredients are natural ingredients, so it makes it less chemically-based than some of the competitors on the market. It also dries quite quickly, and leaves behind less of a “greasy” feel after application.

How does it work?

Menthol switches on the cold-sensing nerves in your skin. That strong cooling signal competes with pain signals from the muscle or joint underneath, so the ache feels quieter. Capsaicin in the Heat version works the same way with warming nerves.

It gives temporary relief. It doesn’t fix what’s causing the pain, but it can make it easier to move, stretch and do your exercises, and that’s often what helps you recover.

Cold or Heat: which one should I use?

If your pain is…TryWhy
A fresh strain or sprain, or a joint that feels hot or swollenColdCooling feels better on irritated tissue
Sore after a workout, a run or a long dayColdClean, fast cooling that doesn’t feel greasy
Stiff, tight muscles like neck and shoulders, or a stiff lower back in the morningHeatWarmth helps tight muscles feel looser
Ongoing achy jointsEitherTry both and use the one that feels better

Not sure? Ask your practitioner at your next visit. They can tell you which suits your injury.

Which format is right for me?

ProductBest forPrice

$24.99

Cold Therapy roll-on (3 oz)Small areas.

CryoDerm FAQs

Where can I buy CryoDerm in Victoria, BC?

Diversified Health Clinic on Fort Street in Victoria, BC carries CryoDerm. It is made for clinics, so you will mostly find it through chiropractors, physiotherapists and massage therapists rather than at the drugstore.

Should I use CryoDerm Cold or CryoDerm Heat?

Cold is the better fit for a fresh strain or sprain, a joint that feels hot or swollen, or soreness after a workout, a run or a long day. Heat suits stiff, tight muscles such as the neck and shoulders or a stiff lower back in the morning. For ongoing achy joints, try both and use the one that feels better.

How does CryoDerm relieve pain?

Menthol switches on the cold-sensing nerves in your skin, and that strong cooling signal competes with pain signals from the muscle or joint underneath, so the ache feels quieter. Capsaicin in the Heat version works the same way with warming nerves.

Does CryoDerm fix the cause of my pain?

No. CryoDerm gives temporary relief and does not fix what is causing the pain, but it can make it easier to move, stretch and do your exercises, which is often what helps you recover. Ask your practitioner at your next visit which version suits your injury.

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Are Winter Blues + Holiday Stress Making You Feel Grinchy? 

Are Winter Blues + Holiday Stress Making You Feel Grinchy? 

It’s the time of the year that is supposed to be very merry and bright. Still, for many of us, winter blues and holiday preparations add extra tasks to our never-ending to-do lists, resulting in compounding holiday stress that leaves us feeling more tense than jolly. Luckily, there are things you can do to salvage your energy and save your spirits this holiday season.

Beating The Winter Blues (Hello, Darkness My Old Friend)

Using light therapy to help offset holiday stress and tension.

When Simon & Garfunkel sang this lyric in their famous song The Sound of Silence, they weren’t referring to west coast winters marked by dark skies before your 5 o’clock drive home from work, but they could have been. Shorter daylight hours can put a damper on anyone’s mood and energy, leaving little left in the proverbial tank for holiday socials, decorating, baking, shopping and more. To help offset dark weather doldrums, some people find relief from investing in light therapy lamps that replicate daylight. The trick is to sit within 12 to 15 inches of your lamp for at least 20 to 30 minutes per day — ideally in the morning after rising. When shopping for the best light therapy lamp, look for one that:

  • Radiates a brightness level of at least 10,000 lux of white light;
  • Is 100% UV Free;
  • Has a design that will make it easy to place where you’ll remember to use it each day (at least on days when you’re starved of natural sunlight). 

Offsetting Barometric Pressure + Hibernation Mode

Does winter chill and rain make you wish you could just stay home? Obligatory social engagements and ugly sweater parties can add enough pressure and holiday stress when all you want to do is hibernate. In addition, barometric pressure changes and decreased physical activity can trigger headaches, joint pain and fluid retention. If you’re noticing more general achiness than usual, a light walk or warm Epsom salt bath can help. If your joint pain is isolated to one or two areas, you can also try these simple, at-home ways to help reduce winter aches and joint pain. If joint pain becomes persistent or interferes with your favourite activities, booking a consultation and treatment with a trusted physiotherapist can help relieve pain and encourage healing without delay.

Preventing and Treating Holiday Tension and Burnout

The holidays can be an incredibly stressful time, especially if you’re planning on doing some holiday hosting at your home. It can be hard to turn down social invitations and give engagements a miss, but sometimes, bowing out or saying no to that baking swap opportunity is the best gift you can give yourself to prevent burnout. It’s also a great time to practice delegating, which can be especially challenging for traditionalists and perfectionists. Finally, it helps to remember what the holidays are all about — being with the people you love and having fun. If turkey feasts with all the trimmings result in more work than pleasure, it may be time to tweak traditions by dining out or ordering pizza — who doesn’t love pizza?

Even if you’re brimming with the holiday spirit, the hustle and bustle of holiday preparations (and even happy stress) can create muscle tension and tightness that can interfere with relaxation and fun. In this case, booking a massage therapy treatment or two (or more) can be the perfect proactive measure to prevent and treat holiday muscle tension and tightness. Besides, a therapeutic massage can feel incredibly good — it’s the easiest thing to prioritize once you realize how great you feel afterwards.

Get Ahead of Holiday Stress and Tension

Give our team of practitioners a call at Diversified Health Clinic today at (250) 382-0018 or book an appointment online. If you need help deciding who to book your appointment with, ask us when you call. Our diversified approach and initial consultation process ensure you’ll be placed in the best care possible, with a practitioner and plan tailored to your specific situation and needs.

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Fact or Fiction? Is Joint Pain Worse in Cold Weather?

Fact or Fiction? Is Joint Pain Worse in Cold Weather?

Do you notice increased joint pain or aches from past injuries in cold climates? If so, you’re not alone. A phenomenon occurs this time of year when Vancouver Island’s warm summer climate is replaced by a cooler and wetter fall and winter. The 2,400-year-old phenomenon I’m referring to is a sudden increase in people being bothered by joint pain. Is it a seasonal coincidence, or is there a correlation between colder, wetter weather and worsening aches and pains? 

Does Weather Affect Joint Pain?

The short answer is that it’s possible that a sudden or prolonged drop in barometric pressure negatively affects arthritis and joint pain, but at this point, the correlation has yet to be proven. While the jury is out on what exactly causes the notable increase in winter aches and pains, a couple of theories are worth considering as follows:

Blame it on the rain (and barometric pressure):

If you notice sudden or worsening pain or swelling on rainy days, this theory may explain why. Drops in barometric pressure, typical during periods of rain, can cause your muscles, tendons, interstitial fluids and tissues to expand slightly, affecting how much pressure is placed on surrounding nerves. The degree of swelling and pain may depend on contributing factors such as arthritis, edema and past or present injuries.

Drops in activity:

While many islanders are active year-round, it’s natural for some of us to stay inside and reduce our overall physical activity and energy output when it’s cold, wet and generally “blah” outside. Just as too much activity can leave muscles sore, too little activity — especially when your body has become accustomed to being active — can increase the sensation of joint pain and general achiness. Drops in activity coupled with a colder climate can decrease circulation and increase muscle tension and fluid retention around joints, causing muscles and tendons to feel more stiff and sore than usual. 

Simple Ways to Reduce Winter Aches and Joint Pain

Warm Up:

When fall and winter chills aggravate aches and pains, the easiest thing to do is warm up at home with a heating pad, hot water bottle, or warm bath. Take essential precautions when using an electrical heating pad, hot water bottle, microwaveable bean bag or any other compresses: 

  • First, the temperature you apply should be comfortably warm and not hot – heat builds up on your skin the longer a warm compress is applied;
  • Always use a towel or cloth between the heat source and your skin to prevent burns;
  • Never fall asleep while using a heating pad or hot compress (opt for electrical heating pads with built-in timers) or use a warm beanbag or hot water bottle wrapped in a towel;
  • Never apply heat if wounds are present or infection is suspected;
  • Apply heat in 10-20 minute intervals or shorter;
  • Pay attention to how you feel — the heat you apply should never feel hot, and if the pain or swelling increases instead of improving, stop and consult with a physician or trusted health practitioner immediately.

Get and Stay Active:

You may not feel like being active during darker, wetter and colder seasons, but consider that staying active not only helps mitigate aches and pains while keeping you fit year-round, but regular exercise can also help banish the winter blues. Be sure to take a few minutes at the end of your activities to stretch your muscles — paying extra attention to the areas that tend to bother you most. One important word of caution, consult with a health practitioner before starting a new workout routine or increasing your activity — especially if you have preexisting health conditions or old injuries. 

Get Help and Relief From Massage Therapy and Physiotherapy:

When joint pain, old injuries, and muscle tension persist or interfere with the activities you love and your overall well-being, a professional massage therapist or physiotherapist can help. Massage therapy and physiotherapy can help improve circulation, mobility and strength where it’s needed most while helping prevent re-injury and soreness from unaddressed muscle imbalances and suboptimal movement patterns. Booking an appointment and consultation with a massage therapist or physiotherapist is a great place to start, and they will likely give you pain-reducing tips and exercises you can perform between sessions at home.

If Your Pain Persists or You’re Unsure Where to Start

Give our team of practitioners a call at Diversified Health Clinic today at (250) 382-0018 or book an appointment online. If you’re unsure who to book your appointment with, ask us when you call. Our diversified approach and initial consultation process ensure you’ll be placed in the best care possible, with a practitioner and plan tailored to your specific situation and needs.

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Extended Benefit Plans and Direct Billing: What You Need to Know

Extended Benefit Plans and Direct Billing: What You Need to Know

Extended Benefit Plans allow you to receive treatments that are covered under your plan, which can be directly billed at the time of service.

Depending on your coverage, you may have to pay a percentage of the treatment cost or nothing at all. As every benefit plan is different, it is imperative that you reach out directly to your employer or insurance company to get an understanding of your plan and what may or may not be required.

While our clinic is pleased to offer direct billing, our administrative team cannot investigate extended benefit plans on behalf of patients to determine what treatments are covered, how many visits you have used, or how many visits you have left. 

Deductibles

Many extended benefit plans have an annual deductible that is applicable at the start of each new year. A deductible is a dollar amount that you have to pay out of pocket until that dollar amount is reached, and then your extended benefits coverage takes effect. You do not have to pay the entire deductible at your first visit, but instead, each visit will go against the deductible until it reaches the maximum. Generally, the lower the deductible or no deductible, the more expensive the policy is and vice versa.

Please note that we cannot see what your annual deductible is or how much is remaining; we can only view the amount placed against the deductible each time we process a direct billing. To find out the annual deductible amount in your plan, please check with your extended benefits company.

What services are eligible for direct billing? 

Our clinic can bill directly for chiropractic, physiotherapy, acupuncture, and registered massage therapy.

Athletic Therapy is not a direct billable service yet; however, many plans will reimburse you if you submit yourself. Check with your extended benefits plan to see if Athletic Therapy is covered.

Kinesiology is only directly billable to ICBC. Always check your benefit plan to see what treatments they deem eligible for direct billing.

What cannot be direct billed?

  1. Missed appointment fees are not billable to most extended benefit plans.
  2. Orthotics are not direct billable; however, many benefit plans cover orthotics up to a specific dollar amount. For more information on orthotics and orthotic billing, please click here. 
  3. Depending on your specific plan, each of our treatment services may or may not be a direct billable service for you. Please refer to your extended benefits guide for what is directly billable under your plan.

What Insurance companies can we direct bill?

Our clinic can direct bill most extended benefits companies, including but not limited to:

  • Manulife 
  • Sunlife 
  • Canada Life (Formally, Great West Life) 
  • Greenshield
  • Pacific Blue Cross
  • Veterans, RCMP, CAF 
  • Desjardins
  • Group Health/ Group Source
  • People’s Corporation
  • Empire Life
  • ClaimSecure
  • Johnston Group
  • Chamber of Commerce
  • Maximum Benefits
  • Group Medical Service 

Partner/Spousal coverage or secondary policy coverage

We can directly bill your primary benefits provider and your secondary provider at the same time of service with a few exceptions. For example, we generally require your partner’s date of birth and full legal name along with policy information.

Suppose we are unable to bill directly to the secondary coverage due to benefit rules or other restrictions. In that case, we will still direct bill your primary coverage and then only collect the remaining amount from you. We can then provide you with a receipt to send to the secondary coverage for reimbursement. 

For more information or to book a treatment:

Contact our clinic to find out more about extended benefits or to book an appointment at 250-382-0018 or book online at www.diversifiedhealth.janeapp.com

#extendedbenefits #physiotherapy #chiropractic #registeredmassagetherapy #acupuncture #victoriaBC #injury #mva #multidisciplinary #healthandwellness

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Been in a Car Accident? Diversified Health Clinic Is Here to Help!

Been in a Car Accident? Diversified Health Clinic Is Here to Help!

Being in a car accident can be a scary and overwhelming experience that can cause lasting injuries. This is why it is important to understand what your injuries are and what treatments are available to you. One result of trauma when you are involved in an accident is the release of endorphins that can act as a painkiller to mask your injuries and pain.  Most muscle pain and stiffness will typically occur in the first 24 hours but can take as long as 7-10 days to present. For this reason, it is important to seek medical attention within the first 24 hours of your accident.

car accident injuries

After seeking medical attention, the next step is to contact ICBC to report the accident and start your claim. ICBC will assign you a claim number and a care team to help assist with your recovery. For more information on how to report a claim to ICBC, please click here. 

With your approved ICBC claim number, you will have access to several pre-approved treatments that will assess and treat any injuries from your accident under the new Enhanced Care Program. 

 

ICBC Enhanced Care Program

ICBC recently moved to their enhanced care program in 2021, which gives drivers, passengers, pedestrians, or cyclists enhanced recovery benefits. You will have access to pre-approved treatments within the first 12 weeks of the accident date for chiropractic, physiotherapy, registered massage therapy, kinesiology and acupuncture without the requirement of a doctor referral. ICBC sets the treatment fees. Bring your claim number and we bill ICBC directly. At the end of the 12 weeks or the pre-approved treatments, our practitioners can complete a treatment plan to request additional pre-approved treatments if needed. 

Recovering From Your Injuries: How many pre-approved treatments do you get?

The number of pre-approved treatments will vary depending on the treatment modality. Within the first 12 weeks of the accident date, you are pre-approved for 25 chiropractic and physiotherapy treatments, and for 12 registered massage therapy, kinesiology, and acupuncture treatments.  

What can our team at Diversified Health Clinic do?

Treatment of your auto-collision injuriesOur multi-disciplinary team will work with you, with the ability to collaborate across treatment modalities to ensure you are getting the best treatment results. Our Diversified Health Team can evaluate, diagnose, and treat a wide range of conditions and injuries including:

  • Headaches, concussion
  • Whiplash and neck pain
  • Back pain
  • Chronic pain
  • Numbness, tingling and nerve damage
  • Muscle spasms or weakness
  • Surgical recovery
  • Disc herniation and bulging
  • Soft tissue injuries
  • Hip, knee and/or joint pain
  • Sprains, strains, and fractures

Our valued team of practitioners will assess and create a personalized treatment plan to get you back to your pre-accident self. Our talented Chiropractors, Physiotherapists, Acupuncturists, Registered Massage Therapists, and Kinesiologist have a vast array of treatment knowledge at their disposal along with state-of-the-art technology such as:

Contact our clinic to find out more about ICBC related treatments at 250-382-0018 or book online today.

#ICBC #caraccident #accidentrecovery #physiotherapy #kinesiology #chiropractor #acupuncture #registeredmassagetherapy #victoriabc #whiplash #carinjury #mva

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TMJ Symptoms (You Should Never Ignore)

TMJ Symptoms (You Should Never Ignore)

“Snap, crackle, and pop” may be desirable attributes in cereal but are concerning when they describe the sound and sensation your jaw makes when you open and close your mouth or chew. Worse still, if those sounds and sensations are accompanied by facial tension and jaw pain, you may be dealing with a TMJ disorder that warrants professional assessment and prompt treatment before it gets worse. Please continue reading to learn about the most common TMJ symptoms to watch out for, why you should never ignore them, and effective non-surgical TMJ disorder treatments offered in Victoria, B.C. 

What Does TMJ Refer To?

TMJ is an acronym used to describe your temporomandibular joint. Let’s face it, “temporomandibular joint” is a mouthful to remember, and so TMJ is more commonly used. Your temporomandibular joint (TMJ) is a ball in socket joint located on each side of your face, anterior to your ears. Your TMJ is surrounded by strong jaw muscles and ligaments that connect your lower jaw (mandible) to your upper jaw (maxilla) and facilitate the movement of your jaw when you chew, speak, open and close your mouth. TMJ disorder refers to any pain, tension, interruption, or inflammation of your temporomandibular joint that may have a known or unknown cause. 

TMJ Symptoms

The most common TMJ symptoms are pain and tension on one or both sides of your lower jaw and areas surrounding your ears. Pain can be persistent or intermittent, with occasional flare-ups triggered during times of stress or after enjoying your favourite, extra-crunchy or chewy foods. Sometimes, TMJ symptoms can occur without any apparent causes. Following are several other TMJ signs and symptoms to watch out for.

  • Persistent or recurring pain or tenderness on one or both sides of jaw / temporomandibular joints (pain may either be persistent or occur when opening and closing mouth or chewing)
  • Aching pain in or around the ears
  • Tinnitus (ringing in the ears)
  • Pain, discomfort, or difficulty opening and closing mouth or chewing
  • Pain, fatigue, or muscle spasms in the face, neck, and sometimes shoulders
  • Clicking, popping, or grating sensation when opening and closing mouth or chewing accompanied by pain, discomfort, and tension, or limited movement
  • Inability to open or close your jaw completely
  • Swelling on one or booths sides of cheeks or jaw
  • Dizziness and fatigue
  • Frequent headaches
  • Toothaches
  • Changes in bite
  • Facial tension and tenderness
  • Locking of your jaw interfering with your ability to open or close your mouth

Summary of Contributing Factors to TMJ

What causes the onset of TMJ symptoms may or may not be obvious. However, the following includes examples of potential situations and conditions that may be causing or contributing to the onset or progression of TMJ disorder.

  • Arthritis and other autoimmune/connective tissue disorders
  • Jaw injury (dislocation, whiplash, direct injuries, trauma)
  • Long-term (chronic) clenching and grinding of teeth (bruxism)
  • Hormonal changes
  • Strain from forceful or excessive biting and chewing / hard to chew foods
  • Misaligned bite
  • Poor posture, resulting in the forward jutting of your mandible
  • Nutritional deficiencies and dehydration
  • Stress and anxiety

Potential Complications if TMJ Disorder Is Left Untreated

  • Increased loss of jaw mobility
  • Worsening of pain and symptoms
  • Bite issues resulting in damage to teeth and mandibular joint
  • Recurring headaches
  • Sleep apnea

Things You Can Do to Help Prevent TM

  • If nocturnal teeth grinding (bruxism) or a misaligned bite are determined to be the cause, a nightguard or retainer may be issued to mitigate teeth grinding and correct jaw alignment
  • Wearing protective mouth guards during contact sports and weightlifting (activities when jaw clenching is likely to occur)
  • Identifying and correcting suboptimal posture
  • Guided stretching (following proper instruction and demonstration by a health practitioner)
  • Stress management and mindful relaxing of facial muscles
  • Applying a cool pack or moist heat for up to 10 minutes at a time, throughout the day and after activity or when jaw muscles feel tight

Most Importantly

Pay attention to any signs your body sends you, signaling something isn’t quite right, and never ignore pain! While TMJ disorder can be treated at any stage, it is ideal to address any TMJ symptoms early on to prevent worsening symptoms and potential damage to your teeth and mandibular joint. 

If you suspect you may be suffering from TMJ issues, book a professional assessment with one of our registered massage therapists or physiotherapists to identify and help correct any TMJ alignment issues and chronic muscle tension. 

Effective Treatments for TMJ in Victoria, B.C.

How We Treat TMJ Symptoms

Because TMJ symptoms can be caused by a variety of contributing factors, at Diversified Health Clinic, we take a comprehensive approach to treating TMJ disorders. Depending on the severity and cause of your TMJ symptoms (and how long you’ve been experiencing them), successfully treating TMJ disorder may require a combined approach that involves targeted treatments, including:

  • Class VI K-Laser Therapy 
  • TENS Therapy
  • Ultrasound
  • Therapeutic Massage
  • Physical Therapy
  • Intramuscular IMS

One of the advantages offered by Diversified Health Clinic is how our integrated health team provides you access to all the above treatments and highly trained and collaborative health practitioners, all under one roof. In addition, we carefully customize a treatment plan that specifically addresses your needs, delivering immediate relief and fast-tracking your healing and recovery.

The first step in proper treatment is to book an appointment with one of our registered massage therapists or physiotherapists at Diversified Health Clinic. If you’re not sure who to book with first, give our clinic a call at (250) 382-0018. Our clinic concierges will help you book your initial assessment with the best practitioner for your specific concerns.  

What to Expect During Your First Visit

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. 

A health practitioner will assess and identify suboptimal posture and bite issues as well as sounds or interruptions in the range of motion you have when opening and closing your mouth. They will also gently palpate your face and jaw to determine areas of discomfort you experience when chewing or otherwise using your jaw.

Our goal is to help you return to the activities you love and enjoy without the interference of pain or risk of injury. 

If You Suffer From TMJ Symptoms:

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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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. 

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NERVE PAIN WITH SCIATICA: WHAT IT IS AND HOW WE APPROACH SCIATIC TREATMENT IN VICTORIA BC

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