Welcome to our video series hosted by Shadi Flefeil where he discusses stretching and strengthening your body. This time we’re discussing caring for your shoulder, specifically you rotator cuff.
Shadi will be happy to answer any questions you may have. Please contact him at 250-382-0018, during clinic hours.
Plantar 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.
Here’s our top ten list to help you simplify & de-stress your life!
1. Create a “public” calendar. Whether you have a large family or there is just two of you, using a public calendar will let you take a “big-picture” look at a glance. You will be kept in the loop on items such as, when the strata meeting is, or when to schedule a dental appointment. Being able to visually see what everybody is doing will reduce the chance of frustration or surprise.
2. Run all the errands during your work week, and don’t save them for your days off. Take back your days off by scheduling your to-do list during the week; before or after work, or during lunch breaks.
3. Say ‘yes’ less often. Over extending yourself complicates your life, and learning to say no when you don’t want to do something is one of the quickest ways to leading an uncluttered life.
4. Delete social networking accounts you don’t use, and spend less time online.
5. Automate your finances by signing up for automatic bill pay and take advantage of technology. Apps and online calendars can help you plan and track your schedule, birthdays, errands, and monthly payments, which will simplify your life and reduce your stress.
6. Learn to ask for help! Asking for help is not a sign of weakness. You can hire someone, ask a friend or delegate it to a family member. You don’t have to do it all by yourself.
7. Learn to spend more time with people you like/love: Eliminate the “Debbie Downers” and the toxic relationships that aren’t working for you.
8. Get more sleep!
9. Eat more fruits, veggies, and whole foods.
10. Start waking up a few minutes earlier and plan your day by visualizing your schedule for that day. Getting up 15 – 20 minutes earlier will allow you to enjoy a cup of coffee, and take a few minutes to yourself. This routine will get you mentally set for the busy day ahead.
When your body is healthy and strong, you are able to handle the daily stress in your life. Another action plan to help you maintain your immune system, is to incorporate sessions of acupuncture and massage throughout the year.
Welcome to our video series hosted by Shadi Flefeil where he discusses stretching and strengthening your body. This time we’re discussing caring for your shoulders & rotator cuffs.
Shadi Fleifel is a member of the Diversified Health Physiotherapy Team. He graduated with a bachelor’s degree in Kinesiology at Western University in London Ontario, before going to Perth, Australia to complete his Master’s degree in Physiotherapy in 2008. Please contact us at 250-382-0018.
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:
To maximize your health benefit when you walk, jog or run consider these tips:
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.
Physiotherapists, Shadie Fleifel & Nicole Logan demonstrate exercises that can help you properly use your shoulder to minimize over use of the rotator cuff. Exercises can improve strength and flexibility of related muscles and tendons.
For more information, please call Shadie or Nicole at 250-382-0018.
Physiotherapists, Shadie Fleifel & Nicole Logan demonstrate shoulder exercises. Strengthening the muscles that support your shoulder will help keep your shoulder joint stable.
Keeping these muscles strong can relieve shoulder pain and prevent further injury.
For more information, please contact us at 250-382-0018.
Physiotherapists, Shadie Fleifel & Nicole Logan demonstrate exercises that can help you properly use your shoulder to minimize over use of the rotator cuff. Exercises can improve strength and flexibility of related muscles and tendons.
For more information, please contact us at 250-382-0018.
Diversified Health Clinic is actively recruiting to add an additional Chiropractor to our Team of therapists.
Our multi-disciplinary clinic is located in the heart of downtown Victoria, in the iconic Mosaic Building at 1063 Fort Street.
The successful Chiropractor will be motivated and self-disciplined with a sincere desire to develop an extensive client base, including the local community and in-house patients. We have a growing case load of highly active clientele, ranging from everyday individuals all the way up to high level Athletes.
Your ability to build rapport with patients and your fellow practitioners, combined with the opportunity to work alongside experienced team members, will ensure your success.
Diversified Health Clinic provides all reception services, patient billing, and inclusion in our advertising, marketing, and website. All practitioner supplies for the room will be provided by the clinic.
Compensation: competitive, percentage based contract.
Please submit your resume either in person to our offices at 1063 Fort Street or via email to dsteel@diversifiedhealth.ca attention to Dawn Steel, Clinic Manager.
Thank you for your interest.
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:
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.
