Preventing Injuries When Shovelling Snow

One of the most common winter injuries that we see in our clinic is lower back injuries from snow removal. If you’re not careful, this snowy chore can lead to serious pain and injury. As a Canadian, shovelling is just part of life so take a minute to read our winter shovelling tips.

Shovelling snow is considered an exercise. Think of shovelling snow the same way you think of any other exercise or physical activity. Which is great… if you’re ready for it.

Problems can arise if your body is recovering from injury, or you are not exercising regularly. If this is the case you might find a session of shovelling to be overwhelming to your body, especially after large amounts of snow have fallen and need removal. Here are a few tips on how to make the best of this regular winter activity.

Lastly don’t be afraid to ask for help!

Your family, your neighbour or a nearby friend. Everyone needs a little help sometimes and don’t be afraid to ask if you feel your body is not up to the challenge. You could also assign the task to someone else entirely!

If an injury does occur, our Unified Team Care approach is here to help.

Any of our Chiropractors, Physiotherapists, Massage Therapists and more, are here to help keep your body safe and moving well this winter. 

Call 403-278-1405 or book online today at www.activesportstherapy.ca

 

Mindful Eating Tips For The Holiday's

Written by: Kira Greasley, BA, Nutritional Holistic Consultant,

Have you ever felt so stuffed that you could not move after one or several holiday festivities? I know I have! So for this holiday season, I am going to arm you with a few mindful eating tools, that will have you enjoying your festivities without that overstuffed feeling.

Tip #1: Size does matter. Choose the smaller plate and don’t load it up! I know this is a hard one when we are presented with so much amazing food, but trust me, this is an important one. Only take enough food to cover your plate, don’t build a mountain. You can always go back for seconds!

Tip #2: Build the colours of the rainbow with your food. This is a simple way to ensure you are getting the variety of required nutrients to nourish your body from head to toe.

Tip #3: Did you know that digestion begins with our eyes and nose? Sight and smell are the senses that activate our salivary glands. Take time to appreciate the beauty of the meal, deeply inhale the aromas, and feel gratitude for the food before you.

Tip #4: Chew your food, aiming for a minimum of 20 chews per bite (the recommended is 50). In our fast paced world, this step is often overlooked, causing large chunks of food to not be properly broken down and mixed with our saliva. This places excess strain on our guts, generating stress hormones which obstruct the production of stomach acid shutting down the digestive process, and leading to indigestion.

Tip #5: Put down your utensils after each bite as this will allow yourself time to chew instead of placing more food into your mouth. By doing this simple step, we allow our brain the time needed to catch up with the signalling from our stomachs preventing that  “overstuffed” feeling.

Tip #6: Take small sips of room temperature water as needed. Drinking too much water during a meal can dilute your stomach acid, hindering the break down of food, leading to indigestion and other issues.

Tip #7: Everything in moderation.

Here’s to a safe and happy holiday season and remember, it is never too late to set YOUR stage for LIFE!

Nutritionally Yours,

Kira Greasley

Book In With Kira today for all of your holistic nutritional needs!

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The Science of the Heart

HOW THE HEART IMPACTS OUR IMMUNITY, RESILIENCE AND OUR PATHWAY TO CHRONIC DISEASE

Written by: Dr Clare Westmacott MD, CCFP-LM, MDMFHom(UK) and Carole Westmacott RN

Science has now proven that our Heart is the most energetic engine in our body and it creates an electromagnetic field around our body that can be measured up to 8-9 feet in diameter. That field not only affects us, but everyone around us and our environment. In comparison, the electromagnetic field that the brain emits only extends 1-2 inches beyond the head. How then can we use this amazing knowledge for our benefit – physically, mentally and emotionally?

HeartMath® provides easy tools and techniques that we can learn and use anytime throughout our day when needed, to create a Coherent State between the heart and brain.

So, what is Coherence and why does it matter? Coherence is an optimal state in which the heart, mind and emotions are aligned and in sync. Physiologically, the Immune, Hormonal and Nervous systems then function in a state of energetic coordination.

The HeartMath® Coherence techniques will enable you to recognize and shift from an Energy Depleting Incoherent Heart rhythm to an Energy Renewing Coherent Heart Rhythm – which is the foundation for intelligent energy management, emotional self-regulation, optimal performance and mental clarity. These techniques give control back to us. Using the HeartMath® Coherence techniques, helps you to plug energy leaks and recharge your inner battery.

Using a special app, you will be able to check in and monitor your own Coherence and Heart Rhythms – and guess what – Globally connect as well.

Please book in with Dr. Clare Westmacott MD, CCFP-LM, MDMFHom (UK) to learn more!

Insomnia

Surprising Sources of Insomnia - by Dr Gayle Maguire, BSc, ND


For chronic insomniacs, gentle herbal remedies like Chamomile, or targeted therapeutics such as melatonin, may not be the right approach.  Here are some other common areas to investigate with your medical or naturopathic doctor:

Stress: Our stress hormone interferes with our production of melatonin.  Many stressed patients will report feeling "tired but wired" - they put themselves to bed out of exhaustion but get a second wind as soon as they hit the pillow.  Others will complain of restless sleep.  Anxiety and caffeine can all appear as stress inside the body, so these areas should be addressed and stress management techniques be a focus.

Diet: We see many patients with food sensitivities that also report sleep improve after removing the offending foods.  It appears that fighting to digest a food disrupts the quality of their sleep and I've noticed this effect particularly in children.  
Diet can also seemingly affect sleep quality via nutritional deficiencies, such as magnesium, healthy fats, adequate protein, or B vitamins.  Often simple changes in the diet can create great improvements in sleep after a few weeks.

Hormones: Low progesterone, estrogen, and testosterone can all play a part in poor sleep.  Thyroid disease can also create too little or too much sleep.  Simple bloodwork can be an excellent starting point.  Naturopathic doctors also perform private lab testing for hormones and stress, many of which can include melatonin or genetic information too.

Blood sugar: For those with sleep-maintenance insomnia, or trouble staying asleep, blood sugar levels dropping a little too low in the night can be a cause.  If you know you cannot miss a meal without getting light-headed, shaky or irritable, having a protein and healthy fat-rich snack before bed can improve sleep quality.  Due to concerns of gaining weight by eating too closely to bedtime, discussing options with your healthcare provider or nutritionist is advisable.

Caffeine & Alcohol: Both caffeine & alcohol are known to disrupt sleep.  Between them, they have a wide range of negative effects on sleep hormone production, blood sugar control, hormone balance, and digestive health.  Many patients feel a need to use them as the result of their poor sleep, but over time, these compound the issue.  When patients tell me they love their coffee, I might ask them "does it love you back?"  Often times, a reduction or short holiday is all that is needed.
There are many areas to investigate with sleep, but be prepared to experiment and devote some time & patience to the process.  

This blog is for educational purposes only and does not constitute a medical relationship.   Please consult your medical doctor, naturopathic doctor, or pharmacist for advice that is right for you and note that this blog not substitute medical advice.

--
Dr. Gayle Maguire, BSc, ND
Naturopathic Doctor
She/Her

I acknowledge and honour that I live,work, and play on the lands of the Treaty 7 Nations (Siksika, Kainai, Piikani, Nakoda and Tsuut'ina) of Southern Alberta, and the Metis Nation of Alberta, Region 3
Member of the CNDA (College of Naturopathic Doctors of Alberta), CAND (Canadian Association of Naturopathic Doctors), Pediatric Association of Naturopathic Physicians (PedANP)

Please note that Naturopathic doctors can not provide consultation by email and email is not intended to replace a consultation or provide an assessment. Please schedule an appointment to discuss your health concerns. 

The information in this email is privileged and/or confidential information intended only for the use of the individual or entity named above. If you have received this communication in error, you are hereby notified that any review, re-transmission, dissemination, distribution, copying or other use of the content of this communication is strictly prohibited and instructed to immediately notify the sender and delete the material from any and all systems on which a copy may be stored.

Toilet Posture Matters!

Written By: Ellen Rossiter, Physiotherapist,

You may not know this, you may not even want to talk about it but toilet posture matters!

Have you ever heard of a Squatty Potty? The Squatty Potty is a stool that fits nicely under your toilet ready to be used when you need it, the concept is, by lifting your legs in a higher position when you go to the bathroom it helps drain all waste most effectively! Although this may make you laugh or possibly blush, these stools are excellent for putting your body in the best position to fully relax the pelvic floor muscles to allow you to “go”. 

Our bodies were designed to pass urine or stool/excrement in a squat position. Look closely at babies or young toddlers they intuitively know this. Yet western civilization has moved away from that by raising the toilets higher. With this technological advancement our bodies have not changed how our bodies are built. Since we may prefer these methods we can make a difference in our methods by bringing the ground up! 

Many of us have never given much attention to this topic. Yet sitting on the toilet properly helps remove waste effectively reducing abdominal pain, bloating, constipation and many more benefits. Next time you take a moment in the restroom consider your positioning to see the difference.  

Best Position

-Feet planted firmly on ground (or stool!) 

-Leaning forward (forearms on knees) 

-Knees above hips (if passing stool)

Why Does This Matter? 

Relax puborectalis -this muscle wraps around the rectum, and helps us remain  continent. In order to make it relax, we need knees to be above hips! This changes the muscle angle, and allows it to release its hold around the bowel. 

Relax the rest of the pelvic floor -the rest of the muscles at the bottom of the pelvis don’t know they should relax if your feet are dangling! Planted feet help the pelvic floor and the hips to relax.  

Avoid Strain -if we don’t relax the pelvic floor and surrounding muscles, it will cause us to strain when we void or pass stool. This can lead to issues like incontinence, or even hemorrhoids.  

Muscle Learning -If we try to use the toilet without relaxed muscles, we teach the bladder or bowels that it is okay to release even if muscles are not relaxed - this can lead to or exacerbate incontinence! 

Give It a Try! 

Please note: Any stool works for this purpose, the Squatty Potty or something of the like fit nicely around a toilet.

Nutrition and Your Child Athlete

By: Dr. Gayle Maguire ND

With sports gearing up again, and the heavy demands placed on children in sports, how do you ensure your child is getting enough nutrients? There are limited tests available and generally, taking blood from children is not a desirable event for "interest-only" sake.

Basically, if your child is continuing to grow during their athletic careers and seems to have energy through the day, there is less need for concern. Children that show signs of nutrition deficiency, such as iron anemia, a plateau or decline in weight should see their doctor for an assessment.

Nutrients

Protein helps the body to rebuild and restore muscle after exercise and usually is recommended to be 10-15% of a child's caloric intake for the day. Too much protein is difficult for the body to break down and should be avoided. Carbohydrates provide the body with fast energy and should comprise about 50% of calories. "Carb-loading" is not generally needed in children, though carbs are a great pre-game/practice meal or snack. They tend to be easier on digestion than fats, which make up the rest of calories but can upset the stomach. For this reason, make sure all meals and snacks contain a small amount, balanced with carbs and protein. Encourage your child to eat a rainbow - get a variety of colours in their fruits and vegetables to cover many of the bases when it comes to vitamins and minerals. Female athletes may need to really watch their iron intake when they start menstruating, though some high level athletes may lose their period altogether so be sure to speak to your doctor for any concerns.

Fluids

Water is typically sufficient hydration for the body. Electrolyte drinks may sometimes be recommended to older athletes in strenuous activities for over an hour, especially if the child is resistant or forgetful in drinking enough water. Energy drinks are not recommended to children due to the caffeine content. Watered down juices or caffeine-free teas (hot or cold) can sometimes be used to encourage hydration, but should not be relied upon solely.

Areas of Concern

It becomes really important with children to use careful observation and language in discussing food. Negative self-image or a perceived body type for a sport can lead to disordered eating, so we are very careful not to take away too much. Instead we can talk about increasing the "good" foods instead of adding to restriction and as adult role models, should be modelling a healthy relationship with food, our bodies, and fuelling it appropriately to meet the demands we place upon it. Childhood years can be a great time to teach them to listen to their bodies and best take care of it, setting healthy patterns for their entire adult life, with or without sport.

References:

  1. Committee on Nutrition and the Council on Sports Medicine and Fitness. Sports drinks and energy drinks for children and adolescents: Are they appropriate? Pediatrics. 2011;127(6):1182-1189.
  2. Health Canada
  3. Rowland T. Fluid replacement requirements for child athletes. Sports Med. 2011;41(4):279-288.

Please book in with Dr. Gayle Maguire ND if you'd like to discuss your child's specific needs.

*This blog is not intended to officially establish a physician-patient relationship, to replace the services of a trained physician, naturopathic doctor, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment.

Piriformis Syndrome

By: Active Sports Therapy

Piriformis syndrome is a condition where the piriformis muscle, located in deep in the buttock, spasms and causes pain. The muscle starts at the lower spine and connects to the top portion of the femur. One other thing to note about the piriformis muscle is that it has great potential to irritate the sciatic nerve, causing numbness, tingling, and pain down the back of the leg right down into a person’s foot.

Causes of Piriformis Syndrome

While the exact cause is sometimes unknown, there are some usual suspects when it comes to identifying why one’s piriformis might begin to spasm and cause issues.

  1. Irritation of the muscle by a nearby structure such as a person’s hip, or their sacroiliac joint.
  2. Swelling of the piriformis muscle cause by injury or a considerable spasm.
  3. Tightening of the muscle for various reasons.

If you are suffering from Piriformis Syndrome, you may experience some or all of the symptoms below:

  1. Sciatica, which is characterized by pain down the back of the thigh, calf, and into the foot.
  2. Pain when walking up hill or upstairs.
  3. You may notice that your pain increases if you sit for long periods of time, go for a run or a long walk.
  4. Your hip might feel tight and lack its normal flexibility and range of motion.

Piriformis Stretches

There are a few key stretches that can help to stretch out and relax the piriformis muscle. In addition to these below, focus some time on also stretching your hamstrings and hip flexors.

  1. Lying on your back, place both feet on the floor with both knees bent. Pull one knee up to your chest grasping it with the opposite hand and pulling your knee gently toward the opposite shoulder. ie you’re pulling your right knee toward your left shoulder using the left hand. Alternate sides and work your way up to holding for 30 seconds. You might only be able to hold for 5-10 seconds at first, but aim to increase the count each day. It will get easier!
  2. For the next stretch, again lay on your back with both knees up. Cross your right leg over so that your right ankle rests on the left knee. Pull your left thigh toward your chest and hold for 30 seconds.

If you suspect you might have piriformis syndrome, it’s important to see your doctor or chiropractor to be properly assessed so that you can begin a course of treatment immediately. Treatments might include deep tissue massage, IMS, active release therapy, TENS, Shockwave Therapy, and physical therapy. Injections are sometimes prescribed as well when the issue is more severe.

Please get in touch here if you are looking for help. Our team will be happy to setup an appointment for you. The earlier you start treatment, the sooner you’ll see results!

*This blog is not intended to officially establish a physician-patient relationship, to replace the services of a trained physician, naturopathic doctor, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment. 

Pelvic Floor Physiotherapy: What is it and Who Can We Help?

By: Ellen Rossiter, PT

Pelvic floor physiotherapy is slowly becoming a more well-known option in the rehabilitation world, but what exactly is it?

Let’s start with the basics. The pelvic floor is the group of muscles and surrounding tissue at the bottom of the pelvis. It has many functions, the main ones being continence, support of organs, and sexual function. Everyone with a pelvis has a pelvic floor, they just look a little bit different based on that person’s sexual organs.

The pelvic floor, like any other muscle group, can become tight or weak based on activities, injuries or trauma, and day to day functions. This especially includes people who have carried children, as the pelvis changes to support the child in the womb, and those who have experienced childbirth, whether vaginal or caesarean. Tightness and weakness in the pelvic floor, or direct trauma to the pelvic tissues can then cause urinary or bowel incontinence, urinary urgency, pelvic organ prolapse, pelvic pain and sexual pain and dysfunction. What is interesting, and lesser known, is that pelvic floor dysfunction can also manifest as hip and back pain.

Can it help even if I had kids, an injury, or a surgery 25 years ago?

Yes! It does not matter how long ago the issues started, there can usually be some benefit to working through a pelvic floor program. Many people suffer with symptoms for most of their lives thinking that it is too late to make changes, but that is generally not the case.

So what does a pelvic floor physiotherapist actually do?

Pelvic floor physiotherapists are able to assess both internally and externally to find out what tissue is actually causing the problem, whatever the problem may be. This may include a detailed discussion of experiences, assessment of the back and hips and other related muscles and joints, and an internal exam of the deep muscles and tissue that cannot be felt on the outside. This internal exam would be completed vaginally and/or rectally. Although general recommendations can be made without an internal exam, this exam is important to really understand what muscles or tissues are related to the specific issues, and what the appropriate course of action may be.

Once the assessment is complete, a plan can be made. The plan may include lifestyle modifications, exercises, stretches, dietary changes - the options are endless! This is also why a thorough assessment is necessary. If we don’t understand the root cause, it is hard to tailor a proper plan to meet the patient’s specific needs. One example of this is the common prescription of kegels to anyone who is incontinent; kegels can be good for someone with a weak pelvic floor, but can actually be detrimental if they have a tight pelvic floor!

But isn’t an internal exam awkward?

To be honest, yes it can be. The pelvis is a sensitive area for many reasons, and everyone has a different experience when it comes to that area. Everyone who performs an internal exam has had extensive exams completed themselves, so we have experienced the process. For this reason, I will always recommend wearing something comfortable, possibly bringing a cozy robe if you would like, and we will always move through the exam slowly. It is YOUR body, so YOU are completely in charge!

Key Points:

• Everyone has a pelvic floor, and it can be affected by activities, injuries, trauma, pregnancy and birth, surgeries, and much more.
• Pelvic floor PT includes thorough discussion, internal and external assessment, and a specific plan including manual work (possibly internal), a home program (including stretches and exercises) and lifestyle changes.
• Pelvic floor physiotherapy can help with: incontinence, urgency, prolapse, pain (pelvic, back, hips, etc), and sexual pain and function.
• It may be a sensitive area, but YOU are in total control of the entire assessment and treatment process.

If you think that pelvic floor physiotherapy could be of assistance to you, please book an appointment with our Pelvic Floor Physiotherapist Ellen Rossiter, PT. Find our contact page here.

*This blog is not intended to officially establish a physician-patient relationship, to replace the services of a trained physician, naturopathic doctor, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment.

Muscle Activation Technique (MAT) Are Poor Movement Patterns Holding You Back?

By: Sarah Kuindersma MATm, PTS

Do you feel like your daily movement patterns don't feel quite right? Have you caught yourself saying man I feel old, or my body just doesn't do that anymore?

Did you know you can change the way you feel and move? Active Sports Therapy is proud to have a certified Muscle Activation Techniques Master Specialist who specializes in helping patients correct poor movement mechanics.

What is MAT?

Muscle Activation Techniques MAT is an exercise based technique that assess and corrects poor movement patterns and inefficient neural muscle firing within the body that can contribute to poor posture, joint tenderness and muscular pain.

How does it work?

MAT first identifies where there are imbalances in the body, then helps restore proper function through manual palpation and specific exercises. These imbalances are muscle compensations triggered through trauma, exercising with improper form or overall fatigue and stress to the system. Certain body parts compensate for other weaker body parks. Essentially, following an injury or too much stress, muscles can shut down neurologically which forces other muscles to work overtime. This is known as muscle compensation patterns. These patterns can continue after the injury is no longer a problem which can contribute to pain or postural abnormalities post-rehab for the initial injury/stressor.

What’s the goal?

The primary goal of MAT is to reduce pain and tension in overworked muscles, which become damaged and fatigued due to learned compensation patterns. Soft tissue manipulations can help to stretch painful or tight areas and even correct posture, but if the tightness quickly returns it means the body has built this compensatory pattern that needs to be re-taught the proper way to function to have a longer lasting result. Without addressing the underlying cause the pattern will continue.

History

MAT's® corrective movement system was first created by Greg Roskopf in 1999. He created this unique system of precise muscle tests and adjustments to help correct muscle and movement memories that were stored in the brain region that’s responsible for learned motor control.

Book a Free 15 Minute Meet & Greet

If you are interested in finding out more if MAT can help you move better call AST and book a free 15 minute meet and greet with Sarah Kuindersma to learn more. Connect with us via our contact page here.

Active Release Therapy for Sciatica

By: Active Sports Therapy

Sciatica is a pain syndrome that is caused when the sciatic nerve is compressed by muscles located within the pelvis. The sciatic nerve branches from the lower back, through your hips and buttocks, and then it heads down each leg.  A person with symptoms of sciatica might experience the following:

The pain is often one-sided, and extends from one’s lower back down through the leg, and, in some cases a person may feel they symptoms all the way down to their toes. This usually is dependent on where exactly the sciatic nerve is being affected.

Causes of Sciatica

The main causes of sciatica are:

Treatments

At Active Sports Therapy, one treatment we use for sciatica is Active Release Therapy/Active Release Techniques®. To help with sciatica, ART can be helpful in that it can break up adhesions and scar tissue, as well as reduce any muscle spasms that are contributing to the problem. This will help to take the pressure off of the neve, allowing the symptoms to ease and often resolve. The practitioner will treat the soft tissue of the area by using a hands-on treatment that uses pressure and movements to work on the tendons, muscles, and fascia associated with your issue.

In addition to Active Release Therapy, acupuncture and cupping can also help relieve the symptoms of sciatica. For a deeper look into sciatica, please visit Dr. Corey Finan's blog, The Many Faces of Sciatica.

What You Can Do to Help With Your Sciatica Problem

  1. Maintain a healthy body weight.
  2. Take regular stretching breaks if you have an occupation that requires sitting. Stand up, move around, and employ some stretches that specifically target tight muscles that can lead to sciatic pain such as the piriformis.
  3. Exercise and working to build strong core and back muscles will improve your posture and in turn allow your body to move and sit in a more proper way, taking some of the pressure off of the sciatic nerve.
  4. Use ice and heat as needed. Alternating ice and heat can help bring some relief to sciatica sufferers. Remember that ice is anti-inflammatory and heat provides relaxation and increased blood flow. You will need both to combat this pain as opposed to just heat alone.
  5. Try laying on your back on the floor with a pillow under your knees. The floor is better than laying in a soft bed because of the support that it will provide.

Please give us a call if you are looking for help with your sciatica at 403-278-1405. Our team will be happy to setup an appointment for you. The earlier you start treatment, the sooner you’ll see results!

*This blog is not intended to officially establish a physician-patient relationship, to replace the services of a trained physician, naturopathic doctor, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment.