Vitamins You Need If You’re A Runner

Eating a healthy diet is essential to having a healthy body. If you are a runner, you need to make sure that you are eating well and consuming the right amount of nutrients and vitamins to help fuel your body.

Below are a few of the essential vitamins that runners should be incorporating into their diets.

Vitamin B12

Vitamin B12 is a water-soluble vitamin that is involved in the formation of red blood cells. as well as being a a key role in the normal functioning of the brain and nervous system.  The daily recommend amount is 2.4 micrograms.

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products.

Calcium

Calcium is required for vascular health, muscle function, nerve transmission and bone health. The daily recommend amount is 1,000 milligrams.

Calcium is naturally found in milk, yogurt, cheeses, as well as non-dairy sources like cabbage, kale, and broccoli.

Vitamin C

Vitamin C is a water-soluble vitamin that is required for the biosynthesis of collagen and is, also an antioxidant. The daily recommend amount is 90 milligrams for men and 75 milligrams for women.

Good food sources for vitamin C include peppers, kiwifruit, broccoli, strawberries, citrus fruits, tomatoes and potatoes.

Vitamin D

Vitamin D is a fat-soluble vitamin that promotes calcium absorption and is needed for bone growth.  The daily recommend amount is 600 IU.

Fatty fish such as salmon, tuna, and mackerel, as well as egg yolks are among the best sources of vitamin D.

Vitamin E

Vitamin E helps your immune system fight against viruses and bacteria. Vitamin E is also a powerful anti-inflammatory antioxidant.   The daily recommend amount is 15 milligrams.

Numerous foods provide vitamin E; such as nuts, seeds, and vegetable oils.

Iron

Iron is a mineral that is an essential component of hemoglobin, and is also necessary for the growth and development of normal cellular functions.  The daily recommend amount is 8 milligrams for men and 18 milligrams for women.

The richest sources of iron is lean meats, seafood, nuts and beans.

Omega-3

Omega-3s have been shown to reduce inflammation and help in the process of tissue repair.  The daily recommend amount is 1.6 milligrams for men and 18.1 milligrams for women.

The easiest way to increase your omega 3, is to consume cold-water fatty fish, such as salmon, mackerel, tuna, and sardines.

Eating a healthy diet is just part of a healthy lifestyle. Contact your health care practitioner for more information.

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TC10K Race – April 30th, 2017

One of the biggest running event of the year in Victoria BC is just around the corner: the 28th annual TC 10K run! This year the race is on Sunday, April 30th.

The TC10K Run is accepting registrations for racers of all ages, as well as, competitive and recreational wheelchair athletes , elite athletes, visually impaired athletes, Nordic pole walkers, and The Thrifty Foods 1.5K Family Run.  The Competitive Walk Category will not be offered this year.

Whether you are a seasoned runner or a first timer, here are a few tips to help you on your way:

The day before the race:

  • Keep to your regular schedule, eat correctly, hydrate and get sleep. Race week isn’t the time to try new shoes, new food or drinks, new gear, or anything else you haven’t used on several workouts.
  • Re-read your race package and double check that you have everything you need. Pack your race bag, lay out your clothes and runners and know what time you need to leave the house.

The night before the race:

  • Make sure that everything you need for the morning is ready to go. Make sure you pack essential items such as the Race Bib number, safety pins, race timing chip, watch, smartphone etc.
  • Don’t drink alcohol or caffeine the night before your race as it can have a dehydrating effect.
  • Find out the weather conditions and dress accordingly Don’t overdress –  a good rule of thumb is to dress for 20 degrees warmer than it is outside.

Race day: before the race

  •  Allow yourself plenty of time to travel to the race start area,  check in, and warm up – factoring in the large crowds and street closures.
  • The race start area will be chaotic. At the start of the race there will be lots of people running shoulder to shoulder so be mentally prepared for this. Take a few minutes to find your pace.
  • Line up early, so you don’t have to be rushing to the starting line
  • Try not to stress about the race – The TC10K  Race is a positive community events. There are volunteers throughout the race that will be cheering you on, offering water, and entertainment along the route.

For a “first timer”, is is better to start slow, and stay steady. Run the first 10 percent of the race slower than you normally would, and then keep an even pace throughout the reminder of the race.  Save your extra energy for the final stretch to the finish line.

Race day: after the race

  • When you’ve crossed the finish line, grab some water and get in some calories when you finish, then keep moving.  A 15 minute walk will help your recovery.
  • The next day, it’s important to do some sort of non impact activity like swimming to help your body recover.

On race day, it’s all about believing in yourself, enjoying the journey and having fun.

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Benefits of Class IV K-Laser Therapy

Class IV K-Laser Therapy is a proven therapeutic treatment that manages pain and inflammation while accelerating tissue regeneration. Laser energy increases circulation, drawing water, oxygen, and nutrients to the damaged area. This creates an optimal healing environment that reduces inflammation, swelling, muscle spasm, stiffness and pain.

Studies show Laser Therapy helps reduce pain associated with these common medical conditions:

Contact our health care practitioners to see if the Class IV K-Laser can help with your treatments.

Thanks to K-Laser for the image.

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How to Treat an Ankle Injury

An ankle injury occurs when the joint is twisted too far out of its normal position. Most ankle injuries occur during sports, walking or hiking, or by wearing ill-fitting foot wear.  An ankle injury can be caused from tripping, falling, jumping, walking on uneven surfaces, items falling on you, or a car accident.

What should you do immediately after an ankle injury? Use the R.I.C.E protocol.

Rest: Rest the ankle and keep weight off of it.
Ice:  Ice immediately and (up to 72 hours of the injury), never leave the ice on for longer than 20 minutes at a time, repeating every 40 minutes.
Compression:  Wrap the injured ankle, keep it immobile and supported.
Elevate: Elevating the injured ankle to at least the level of your heart  – this will reduce swelling.

Ankle injuries are graded as mild, moderate, or severe.

Mild sprains –  grade 1: treat with the RICE therapy for several days until the pain and swelling  has improved. The healing process will take anywhere from 2 to 5 days. Your health care practitioner can prescribe range of motion, stretching, and strengthening exercises.

Moderate sprains – grade 2: treat with the RICE therapy procedures as above.  Your healthcare practitioner or doctor will prescribe a brace or splint to immobilize the ankle, and prescribe exercises to improve range of motion and to strengthen the ankle.  You may not be able to place weight on the ankle for several days.

Severe sprains – grade 3:  this type of sprain involves a complete tear or rupture of a ligament. It’s treated with immobilization of the joint, which can include a cast, and will be followed by a longer period of physical therapy for range of motion, stretching, and strength building.  You will need the use of crutches for mobility and may need surgery to reconstruct the torn ligaments.   This type of sprain requires the immediate attention of a doctor.

The initial treatment of a sprain will include resting the ankle until the swelling goes down, ( 3- 7 days), followed by a period of one to two weeks of exercise to restore range of motion, and flexibility; and then several more weeks (3-12 weeks) before returning to your normal activities.

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Relief For A Stiff Neck

A stiff neck is typically characterized with soreness and difficulty moving the neck.  Having a stiff neck can also lead to headaches, neck pain, and shoulder pain.  The most common cause of a stiff neck is muscle strain or soft tissue sprain.

When you have a stiff neck, it’s important to keep moving your neck to stop it stiffening up further. Move your neck gently in all directions every few hours, to try and increase your range of motion.

Here are some gentle stretches you can try to help avoid a stiff neck, or to improve your stiff neck:

  • Roll your shoulders backwards and down – 8 to 10 times
  • Squeeze your shoulder blades together – 8 to 10 times
  • Bring your ear to your shoulder 8 to 10 times on each side

A stiff neck is typically the result of muscles weakening over time from poor posture or misuse.  Try keeping these things in mind throughout your daily activities:

  • Sleep on a firm mattress, on your side or back – avoid sleeping on your stomach
  • Use a pillow that supports the natural curve of your neck – sleep on a low, firm pillow
  • Turn your chair to face your computer or laptop and adjust your chair so the screen is at eye level
  • Keep your head back over your spine rather than hunched forward
  • Keep up normal activities as much as possible, but avoid jerking or painful activities
  • Resting for one or two days will allow any injured tissue in the neck to begin to heal
  • Stretch regularly if you’re working at a desk, driving long distances, or sitting for prolong periods of time
  • If you feel stressed, try relaxation techniques such as deep breathing or meditation to help ease tension in your neck
  • Avoid looking down at your smart phone & having your neck bent forward for long periods of time
  • Apply heat or ice to the neck. Use ice for the first 48 to 72 hours, after 72 hours use heat
  • Take over-the-counter pain relievers such as ibuprofen or acetaminophen.

Massage therapy, acupuncture, physiotherapy and chiropractic treatments can all help to relive the pain and stiffness, caused by the weak muscles or over use of the muscles.

However, you should always talk to your health care practitioner or doctor if you suffer from the following symptoms:

  • The pain keeps getting worse
  • The neck area becomes tender
  • High fever
  • You have had a recent car accident, concussion, or sports injury
  • Numbness, or constant pins and needles in your arm that does not get better
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Falling – A Common Injury That Happens More Often Than You Think

The number one domestic injury is falling. This category also includes tripping, and slipping.

Statistic Canada states that falls occur to approximately 15% of the population.

“An estimated 4.27 million Canadians aged 12 or older suffered an injury severe enough to limit their usual activities in 2009–2010. This represents 15% of the population, an increase from 13% in 2001.
Overall, falls were the leading cause of injury. About 63% of seniors and one-half of adolescents were injured in falls, as were 35% of working-age adults.

Young people aged 12 to 19 had the highest likelihood of injury. More than one-quarter (27%) of this age group suffered an injury, almost twice the proportion of adults (14%) and three times the proportion of seniors (9%).

Two out of three (66%) injuries among adolescents were linked to sports. Among working-age adults (20 to 64), sports and work were related to almost half (47%) of injuries. Over half (55%) of seniors’ injuries occurred while walking or doing household chores. “

Stairs, step ladders, polished floors and extension cords are just some of the ways that an injury can happen at home.

Try these strategies to prevent falls at home:

  • De-clutter! Instead of placing items on the floor, place them in storage rooms, bins or closets
  • Remove accent rugs – If you must have them make sure they are taped down or place a non-skid mat under throw rugs.
  • Wear slippers with rubber soles or go barefoot – wearing socks = slipping
  • Use a anti-slip wax
  • Remove all items from the stair well and install hand rails
  • Use a night light in the hallway, bathroom or kitchen area (places that you or your family frequent during the night)
  • Install non- slip mats to the tub or shower area
  • Check your home for uneven surfaces – the transition from flooring to carpeting can be an area of concern
  • Clean spills from floors, tiles  and entry ways immediately
  • Refrain from standing on a chair to get items out of the cupboards – use a proper non-skid, sturdy stepladder

While statistics about home injury are high, preventing them is easy.

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Spirit Donahue, MPT at Diversified Health Clinic

Spirit is our newest practitioner to join the Diversified Health Team.  He completed his Masters of Physical Therapy at the University of Alberta in Edmonton, after finishing his Bachelor of Kinesiology at the University Victoria.

Physiotherapy is a clinical health science and profession that aims to rehabilitate and assists people to restore, maintain and maximize their strength, function, movement, and overall well-being by using natural methods such as exercise, manipulation, adapted equipment and modalities.

Spirit’s treatments combine home exercise plans, hands-on techniques, and the use of multiple cutting edge modalities, which assist his patients to improve their neuromyofascial function, and get them back to their daily routines as soon as possible.

One of these modalities used is spinal decompression. Spinal decompression is the therapeutic elongation of the spine in a slow, gentle manner in order to relieve pressure on compressed vertebrae and discs. This treatment is appropriate for those individuals who have low back pain that is caused by herniated discs or degenerated discs. Spinal decompression is combined with other types of physiotherapy such as active exercises and manual therapy.

Shockwave Therapy is another non-surgical treatment of soft tissue, bone, and joint pain that is regularly used at Diversified Health. The practitioner applies a conductive gel and moves the hand piece in a circular motion over the treatment area. Shockwave Therapy sends high-energy mechanical pulses to stimulate the breakdown of scar tissue and improve blood circulation in the area. These pulses also initiate metabolic activity and an inflammatory response that promotes and stimulates healing.

Spirit is pursuing ongoing training through the Orthopaedic Manual Therapy division, as well as acupuncture and dry needling to implement these techniques into his clinical practice.

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Treatments for a Tension Headache

“The International Headache Society (IHS 2013) has validated cervicogenic headache as a secondary headache, which means headache caused by a disorder of the cervical spine and its component bony, disc and/or soft tissue elements, usually but not invariably accompanied by neck pain”.

Many of us suffer from headaches on a regular basis. Instead of taking a pain relief medication, why not try a chiropractic, physiotherapy, massage therapy or acupuncture treatment.

Stiff joints in the upper neck are the primary cause of cervicogenic headaches.  If a joint, surrounding muscles are injured or irritated, the joints can become stiff and cause pain to be referred into areas of the head.

Here is a list of symptoms that are generally associated with this tension headaches:

  • Constant and dull ache
  • Stiffness or restricted movement of the neck
  • Pain radiating from back to the front of the head
  • Headache worsened by sustained postures or certain neck movements
  • Dizziness

Chiropractors and Physiotherapists are skilled at correcting muscular imbalances, which can contribute to the development of cervicogenic headaches.

Acupuncture is also effective for all types of headaches. “The available evidence suggests that a course of acupuncture consisting of at least six treatment sessions can be a valuable option for people with frequent tension-type headache”.

Tension headaches can be effectively treated with massage therapy. Massage therapy promotes circulation, decreases pain from Trigger Points, and helps to relieve muscle spasms. Massage therapy has also shown to decrease levels of the stress hormone Cortisol, while increasing endorphins.

Some of the methods and modalities used at Diversified Health include:

  • Joint mobilization (flexibility of muscles) this includes stretching; manipulations techniques to restore full range of motion without pain:
  • Tens: (Transcutaneous Electrical Nerve Stimulation). A TENS machine works by sending electrical pulses across the surface of the skin and along the nerve strands.  Transcutaneous electrical nerve stimulation sends a painless electrical current to specific nerves. The mild electrical current generates heat to relieve stiffness, improve mobility, and relieve pain.
  • IMS/Dry Needling:  dry needling, also referred to as intramuscular stimulation (IMS) and/or intramuscular therapy (IMT) is a procedure in which an acupuncture needle is inserted into the skin and muscle.  Dry needling is primarily directed at myofascial trigger points. Shortened muscles often have “trigger points” that can contribute to referred pain, relaxation or release of these tightened areas can help improve neck muscle function
  • Shockwave therapy: Shockwave Therapy is a non-surgical treatment of soft tissue, bone, and joint pain.  Shockwave treatments send high-energy mechanical pulses to an injured area. These high-energy mechanical pulses stimulate the breakdown of scar tissue, improves blood circulation, and decreases inflammation; which helps speed up healing and recovery times.
  • Spinal Decompression: Spinal decompression provides relief to severe back and neck pain sufferers by gently reducing the pressure within spinal discs.
  • Class IV K-Laser: Class IV K-Laser therapy is based on the concept of photobiostimulation; when photonic energy (the laser) is focused on soft  tissue, ATP production can be boosted. ATP is the substance responsible for cellular energy production.
  • eToims/Needless IMS: eToims, is a non-invasive treatment for pain and inflammation in the body’s soft and connective tissues.
  • Graston technique: The Graston Technique is an instrument-assisted, soft tissue mobilization therapy.  The Graston Technique safely removes scar tissues and scar tissue adhesions that have occurred as a result of chronic inflammation, injuries, repetitive motion or from old injuries of the past.

Please contact our health care practitioners to discuss which type of treatment would be beneficial to your health issues.

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Try Drug-Free Options First for Low Back Pain, New Guidelines Say

MONDAY, Feb. 13, 2017 (HealthDay News)

— People with low back pain should try drug-free remedies — from simple heat wraps to physical therapy — before resorting to medication, according to new treatment guidelines.

Low back pain is among the most common reasons that Americans visit the doctor, according to the American College of Physicians (ACP), which released the new guidelines on Monday.

The recommendations put more emphasis on nondrug therapies than previous ones have. They stress that powerful opioid painkillers — such as OxyContin and Vicodin — should be used only as a last resort in some cases of long-lasting back pain.

Another change: When medication is needed, acetaminophen (Tylenol) is no longer recommended. Recent research has shown it’s not effective for low back pain, said Dr. Nitin Damle, president of the ACP. The good news, according to Damle, is that most people with shorter-term “nonspecific” low back pain improve with simple measures like heat and changes in activity.

Nonspecific pain, Damle explained, is the kind where your back hurts and “you’re not sure what you did to it.”
He said that’s different from “radicular” back pain, which is caused by compression of a spinal nerve — from a herniated disc, for example. Typically, this problem has telltale symptoms like pain that radiates down the leg, or weakness or numbness in the leg.

In general, the ACP said, people with low back pain should first try nondrug options. For pain that has lasted fewer than 12 weeks, research suggests heat wraps, massage, acupuncture and spinal manipulation may ease pain and restore function to a moderate degree, according to the guidelines.

If the pain lasts more than 12 weeks, studies suggest some drug-free options can still be helpful, the ACP said.
Those include exercise therapy; acupuncture; “mind-body” therapies like yoga, tai chi, mindfulness-based stress reduction and guided relaxation techniques; and cognitive behavioral therapy.

When medication is used, the ACP advises starting with nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) and naproxen (Aleve) — or possibly muscle relaxants.

“Only in rare circumstances should opioids be given,” Damle said. “And then only for a few days.” That’s partly because of the risks of opiate painkillers, he said, which include addiction and accidental overdose. Besides that, Damle added, there’s “little evidence” that opioids help people with low back pain.

The recommendations, published online Feb. 13 in the Annals of Internal Medicine, are based on a review of studies looking at what works — or doesn’t work — for various stages of low back pain.

In many cases, the ACP found, the therapies — drug or not — showed “small” to “moderate” benefits. When it came to radicular back pain, specifically, there was little evidence on what worked. But exercise therapy seemed to help. So, the guidelines say, nondrug options are the best first step.

For now, Atlas suggested people with mild back pain try to “de-medicalize” the problem and focus on simple self-care.  For people with chronic pain, he said it’s important to be realistic about whatever therapy you try. “If you expect to have zero pain afterward, most of our therapies will disappoint,” Atlas said.

Click to read the entire article.

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Three Common Headaches Treated With Massage Therapy

West Coast College of Massage Therapy – article by

Many patients seek massage therapy treatments due to headaches. It is important to identify the type of headache you are experiencing in order to come up with the most effective treatment plan. Here are three common headaches, their symptoms and recommended treatments:

1.       Migraines

A migraine headache is caused by a response in the nerves and blood vessels resulting from certain triggers. This results in a very painful unilateral headache. This is one of the most common discerning symptoms as it is very distinct in migraines. Unlike other headaches, migraines also cause a reaction from a patient’s autonomic nervous system which can result in vomiting, nausea, light sensitivity and sweating. The symptoms tend to last for 72 hours and occur as follows:

Aura appears in the form of a visual disturbance as a warning sign the headache is approaching
Headache appears
Nausea, vomiting and light sensitivity
Emotional signs such as sadness or anger
Treatment: Recommended therapy for migraines includes working on the Palate. It works on the trigeminal nerve to open vascular drains. A less invasive approach is the External Acoustic Meatus Technique. Aligned with the meatus and adjacent to it within the petrous portion of the temporal bone are the carotid canal and the internal carotid artery. Because they supply blood to the cerebral hemispheres, eyes, and forehead by freeing the temporal bones you can relieve migraines. You can also work with the eyes and jaw to extend the release in these areas.

2.       Tension Headaches

As the name implies tension causes headaches as patients suffer from muscle contractions and trigger points. It is often referred pain caused by everything from neck aches to TMJ issues. Symptoms of tension headaches can vary but will generally involve the following:

Pain on both sides of the head
Vice like pain
Varied severity in pain based on the causes
Some autonomic responses based on the cause of the headache

Treatments:  Using your fingertips to move the cranial layers against each other and against the skull can relieve pain in the face, neck and eyes. Deep transverse pressure will allow you to assess and release issues such as pulls, thickenings and adhesions.

3.       Medicine Induced Headaches

There are many medicines that can cause headaches. These headaches are common in patients who are taking birth control pills, blood thinners, medications containing caffeine, heart and blood medications and hormone replacement therapies. Symptoms of these headaches typically include:

Pain on both sides of the head
Throbbing pain
Pain comes and goes

Treatment: Hydration can help reduce the occurrence of headaches caused by medications. Massage therapy that works well for these headaches are the same as those used for tension headaches and discussing how the treatment is working will help you add further treatments you feel will prove effective.

Click to read the complete article.

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