It's allergy season and many of us find ourselves reaching for medication for our itchy eyes and runny noses! When it comes to an ND's perspective, most natural approaches to allergies should begin prior to the season, as we hope to soothe and cleanse necessary functions in the body. When these functions become overwhelmed, we see a worsening of allergy symptoms. This also explains why many adults "grow into" allergies.
Many patients are surprised to experience hay fever for the first time, wondering why they never had allergies as a child or young adult. The question is usually "Don't we grow out of allergies?". It would appear that stresses to proper immune response, such as stress in particular, throw off our body's natural response to pollen, snow mould, and more. This may even include food allergies and sensitivities too.
It becomes really important to look at your diet going into your worst allergy season. Try a "break-up" with coffee, sugar, and for some, dairy products. If stress has been high, work diligently on stress reduction and talk to your naturopathic doctor about supplements to help.
Quercetin, a flavonoid antioxidant found in many vegetables can be purchased as a supplement and seems to calm the immune system very effectively for some. Nettle, as a tea (provided you are not allergic to it!), can be an effective anti-inflammatory and immune stabilizer due to its quercetin content. This can interact with several medications so talk to your pharmacist or naturopathic doctor first. Probiotics and Vitamin D are other important nutrients for stable immune responses.
For more information, book a free meet-and-greet session with Dr. Gayle Maguire at AST Willow Park,4032781405.
*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.
Learn The Benefits of Traditional Chinese Medicine Herbal Formulas.
For over a thousand years, herbal therapy has been used all over the world to address a range of health concerns. Looking to nature, those who studied Traditional Chinese medicine (TCM), utilized different plant parts to improve and support health.
Many plants and plant parts have unique therapeutic properties that can help support our body’s health and encourage our body’s natural healing abilities. These unique therapeutic properties can be combined to create a balanced herbal formula where the main active ingredients are used to address the primary symptoms, other ingredients to address secondary symptoms, and some ingredients to harmonize and create a balanced formula. TCM herbal formulas are used to address not just symptoms, but the potential root cause of those symptoms. TCM herbal formulas, similar to TCM acupuncture, treat the entire human being by addressing the potential underlying root cause of a symptom(s) and aim to support the body’s own natural ability to sustain health by encouraging certain biochemical reactions to take place.
The therapeutic properties of herbs are often described as their “nature” and their “flavor”. In general, herbs can have a thermal nature that is cold and cool, or hot and warm. This means that herbs which have a cold nature are great to cool the body by combatting heat and toxicity while herbs that are hot in nature are great to balance coldness and warm the body to promote physiological functions. For example, peppermint has a cooling effect and can be found in a formula used to address symptoms of menopause like hot flashes. On the contrary, cinnamon bark is warming and may be found in a formula to warm the body and increase circulation. Another example is including peppermint in an iced tea to help cool the body on a sunny day and in the winter we often find cinnamon in hot ciders to help warm the body. Though the therapeutic properties of these two plant parts are different, they may be found in the same herbal formula, with other ingredients, to create a balanced formula that has a cooling, invigorating, and warming effect.
Herbs will also display a certain flavor profile of sour, bitter, salty, pungent, or sweet and each of these flavor profiles is associated with a therapeutic action. Finally, herbs may have a therapeutic movement influence of directing downward, to address acid reflux for example, or to direct upward to support lifting like in prolapse. All of the properties of a plant part are taken into consideration when herbal formulas are created.
TCM herbal formulas should only be prescribed after a consultation with your TCM practitioner as each herbal formula is specific to address the potential underlying issues causing a symptom or pattern of disease. For example, two individuals with the same diagnosis may be prescribed a different herbal formula because the type of symptom they are experiencing, in addition to
potential underlying root causes, dictates a specific herbal formula that is best for their individual condition. This is similar to two individuals seeking treatment for lower back pain by a physiotherapist, massage therapist, or chiropractic. These two individuals will receive an individualized treatment plan that is specific to which muscle groups are involved, underlying conditions at play, inflammation or structural issues, etc., and both may receive very different treatments even though they both experience low back pain.
Because TCM herbal formulas, similar to pharmaceutical prescriptions, take on a specific role and address very specific underlying issues, it is important to consult with your Active Sports Therapy TCM practitioner to find the best herbal formula to address your condition. You may book a TCM herbal consultation for advisement on a herbal formula that may be appropriate for you, or you may also discuss herbal formulas at your next acupuncture session with your Active Sports Therapy TCM practitioner. Before a herbal formula can be prescribed, the TCM practitioner will ask for a detailed health history including past and current illnesses. They will ask questions related to different body systems and may also inquire into current medication you are taking. This is important because, though herbs are generally quite safe, the TCM practitioner wants to ensure that there will not be any adverse reactions between your pharmaceutical prescription and the herbs, and vice versa. It is also safe to take a herbal formula while also taking a pharmaceutical prescription, though both should be taken at separate times. Continue to take your prescribed medication even if a TCM herbal formula has been prescribed to address a similar symptom. TCM herbal formulas should not be seen as substitutes for medical care, but as a supplement to support holistic health.
TCM herbal formulas are available in different forms, from raw, dried herbs, to powder, to capsules and tablets. They can be used to address current symptoms, or used as a preventative approach for health. TCM herbal formulas can be used to address acute symptoms for 1-2 weeks, such as a cold, or longer standing health problems that are chronic in nature in which case an individual may be advised to take a herbal formula for a few months. Your Active Sports Therapy TCM practitioner will always follow up with you when taking herbal formulas and before prescribing additional formulas. Herbal formulas often have little to no negative side effects as their ingredients are found in nature, most often plant-based. However, it is important that your TCM practitioner is aware of any allergies or sensitivities you may have.
TCM herbal formulas, in addition to TCM acupuncture, are only a small part of the holistic approach we take towards health here at Active Sports Therapy. Together, we are united to give you the best care we can so that you can enjoy all aspects of your daily life.
Book in with Dr. Wanda Duongat AST Willow Park to experience how Traditional Chinese Medicine Formulas can help you live your best life.
With the warmer weather around the corner, I thought it would be important to revisit one of the principal components of all bodily fluid and function, WATER. The human body is composed of approximately 70% water and most people only consume enough liquid to quench a dry or parched throat but not enough to cover normal water loss. Adults can become dehydrated quickly, as the percentage the body reserves drops with age, and as we age, our sense of thirst dulls.
Did you know, by the time your body is letting you know you need water, you are already dehydrated. Some signs you are dehydrated include sluggishness, fatigue, headache, loss of appetite, feeling excessively hot, light headedness, and nausea. Filtered water is the best way to hydrate but get creative! Add some lemon or cucumber to help with the body’s detoxification process. Go one step further and add a granule or 2 of pink Himalayan Sea salt and you have an easy electrolyte drink! Adding some berries is a great way to add natural flavour and to receive your natural sugars to help assist with those glycogen (sugar) stores.
You should try to make it a habit to drink filtered water even when you are not feeling thirsty. On average we need about 12 cups, almost 3 litres of filtered water each day to stay hydrated as we lose water daily through our skin, urine, bowels, and lungs. But keep in mind, we can obtain some of our water requirements through the food we eat such as celery, cucumber, and watermelon to name a few, as well as the water that is released when our food digests. Additionally, proper water intake assists weight loss because if not enough water is consumed, the body cannot metabolize fat, which leads to water retention and weight gain.
Find water boring? Here are some water infusion ideas to help you jazz things up.
• Strawberry and Basil (Basil can assist with pain relief, immune booster, blood vessel health and antioxidant) • Cucumber and Mint (Mint is a digestive aid, headache relief and nausea relief)
• Lemon and Rosemary (Rosemary stimulates the appetite, aids digestion and circulation, can assist with nasal and chest congestion as well as chronic circulatory problems) • Orange and Ginger
• Blackberry and Lime • Citrus and Cilantro (Cilantro helps to relieve indigestion, gas and diarrhea) • Grapefruit and Thyme (Thyme can help clear mucus from the lungs) • Pineapple and Sage (Sage can help clear mucus from the lungs) • Kiwi and Strawberry • Watermelon and Mint • Raspberry and Lime • Honeydew Melon and Mint/Ginger and Pear
The benefits of drinking enough quality water are endless, in fact, it is vital to your health. Without water, life would end in 3-5 days, so bottoms up!
Kira Greasley is AST's Holistic Nutritional Consultant. Kira’s passion is helping you achieve your health goals and maximize your health potential through personalized nutritional guidance based on your unique needs and objectives. Kira is dedicated to promoting, inspiring and educating her clients, at any age and stage of their life to thrive. Call (403)278-1405 to book a consult.
How Traditional Chinese Medicine can help with a Cancer Diagnosis
Written by:Dr. Vikki McGuire, DTCM
We are all affected by Cancer. Whether you have been diagnosed or a close family or friend has, we have all struggled under the weight of this far-reaching disease.
The majority of people who get diagnosed go through a series of emotions: fear, confusion, self-doubt and STRESS.
In our society, we have not completely integrated all available therapies. A patient may become unclear about which treatment journey to follow. It can be daunting as there are so many choices without much support from Oncology outside of their scope of practice.
Traditional Chinese Medicine is a great therapy for your whole system when undergoing cancer treatments and post-treatment. It works on the mind, body and spirit through needling, cupping, exercises (like Tai-Chi Qi-Gong), Herbal and Nutritional support.
Dr. Vikki has been working with Cancer patients (and their families) for 10-plus years. During that time, she has learned the process of Oncology and how valuable holistic medicine is through all stages of cancer and beyond. She treats symptoms of cancer such as:
Anxiety/depression
Cognitive Issues (sometimes called chemo brain)
Dry Mouth
Fatigue
Hot flashes
Lymphedema
Ileus (intestinal blockage)
Immune system recovery
Nausea
Neuropathy
Pain
Post-operative pain
Dr. Vikki can help navigate the holistic system and guide patients to the right providers at the right time to aid in Cancer treatments and recovery. It can be a confusing, sometimes costly and frustrating process finding the right team for yourself.
Just because your conventional cancer treatments have ended, your healing hasn’t. This is where TCM can be a lifeline. Dr. Vikki can help you get back to your pre-cancer health. Chemo can take up to a year to leave your system and the damage it does to the good cells takes time and support to repair.
Whether you are recently diagnosed, part way through Western treatments or looking for post-treatment care – give Dr. Vikki and Traditional Chinese medicine a try.
Dr. Vikki McGuire works at AST Willow Park and is currently taking new patients. Call 403-278-1405 to book your appointment today!
Many women are arriving in clinic with complaints of stiffness, sore, achey muscles and joints without experiencing this previously. These women tend to be 40+ in age and lack an injury to cause the discomfort. It’s important to consider how your hormones at midlife may be affecting your body.
Menopause is not only characterized by hormonal changes and reproductive system adjustments but also by various musculoskeletal symptoms that can significantly impact a woman's quality of life. This is called the Musculoskeletal Syndrome of Menopause (MSM). This encompasses a range of symptoms affecting the bones, joints, and muscles, which can be attributed to hormonal fluctuations.
One of the most common musculoskeletal symptoms experienced during menopause is osteopenia and osteoporosis, a condition characterized by decreased bone density and increased risk of fractures. Estrogen plays a crucial role in maintaining bone health by inhibiting bone resorption and promoting bone formation. However, during menopause, declining estrogen levels lead to accelerated bone loss, especially in weight-bearing bones like the spine, hips, and wrists.
Menopausal women frequently report joint pain and stiffness, commonly attributed to osteoarthritis. Estrogen has anti-inflammatory properties that help protect joint cartilage and maintain joint function. As estrogen levels decline, inflammation increases, contributing to the development and progression of osteoarthritis, particularly in weight-bearing joints like the knees and hips.
I like to say that estrogen is a lubricator of all tissues, this is especially true with joints. For example: I see many women in their 40’s and 50’s with new shoulder complaints which can be attributed to the estrogen decline. The shoulder is the most freely moveable joint in the body and when it isn’t working well, you notice!
Muscle weakness and decreased muscle mass, known as sarcopenia, are also prevalent musculoskeletal symptoms of menopause. Estrogen has anabolic effects on skeletal muscle, promoting muscle growth and strength. Declining estrogen levels during menopause can accelerate muscle loss and impair muscle function, leading to decreased mobility, flexibility and function.
Menopause-associated hormonal changes can trigger new onset musculoskeletal symptoms, including tendonitis and bursitis.
Understanding the musculoskeletal implications of menopause is crucial for implementing preventive measures, such as regular weight-bearing exercise, maintaining flexibility with daily stretching, keeping your spine healthy with regular chiropractic treatments, adequate magnesium glycinate and vitamin D intake, and hormonal therapy when appropriate, to mitigate the impact of these symptoms and promote musculoskeletal health and well-being in menopausal women.
Dr. Fiona Lovely is a Chiropractor at AST Willow Park and can help you with your perimenopause and menopause-related concerns. In addition to her practice at Active Sports Therapy Dr. Fiona Lovely is the host of the wildly popular podcast "Not Your Mother's Menopause" which can be found on all of your favourite podcast platforms.
Lower back pain can stem from a wide range of issues including disc herniations, however, not all herniations are the same. Schmorl’s nodes, named after the pathologist Christian Schmorl, were first described in 1927 and are a form of herniation. While they can occur in any part of the spine, they are most common in the middle and lower regions.
To better understand what a disc herniation is let’s first look at the structure of the spine. The spine is made of a series of vertebrae, bony structures with a hollow channel running down the back side that encases our spinal cord. Vertebrae by themselves we be extremely rigid and cause our backs to be stiff and unable to bend. To be flexible, the bones are connected to each other by a series of discs. The discs are made of a fibrous outer layer that allows for some movement between bony levels and an inner gelatinous layer that allows for shock absorption.
Disc herniations, sometimes referred to as “slipped discs”, are when the disc sandwiched between the two bony vertebrae is ruptured in such a way that the inner gelatinous fluid is released. The most common form is when the posterior aspect of the disc is ruptured, and the fluid pushes out towards the spinal cord. This can trigger nerve irritation that leads to symptoms such as pain, numbness, or weakness wherever the affected nerve travels (often down the leg).
Schmorl’s nodes differ in that they are a vertical type of herniation. Rather than the inner fluid of a disc being pushed out the front or back it is pushed up or down into the bony vertebrae. Despite their first description nearly a hundred years ago there is still no consensus on the cause of Schmorl’s nodes. Some researchers view Schmorl’s nodes as a secondary finding of an underlying disease such as Scheuermann’s disease or lumbar disc degeneration. In fact, most Schmorl’s nodes are asymptomatic, and they are often incidental findings on imaging reports such as Xray or MRI. However, in some patients they can cause significant chronic pain and lead to reduced quality of life.
Treatment for Schmorl’s nodes often begins with conservative care, such as chiropractic, as they are often seen in conjunction with other spinal conditions. If unresponsive more invasive treatments such as nerve blocking or surgery can be considered.
If you suspect that you might have a Schmorl’s node mention this article to your chiropractor or physician. Expect your doctor to do a thorough examination and to rule out other possible causes of your symptoms first and be ready for possible imaging such as X-ray or MRI.
References: 1) Kyere KA, Than KD, Wang AC, Rahman SU, Valdivia-Valdivia JM, La Marca F, Park P. Schmorl's nodes. Eur Spine J. 2012 Nov;21(11):2115-21. doi: 10.1007/s00586-012-2325-9. Epub 2012 Apr 28. PMID: 22544358; PMCID: PMC3481099. 2) https://radiopaedia.org/articles/schmorl-nodes-3?lang=us
Auricular Therapy (AT), also called Auriculotherapy, is both a diagnostic and an integrative treatment procedure whereby the external surface of the ear, or auricle, is stimulated to alleviate conditions in other parts of the body.
The principles of Auricular Therapy (AT) are based upon both Traditional Chinese Medicine and neurological reflex therapies that were discovered in Europe. The essential principle in AT is that there are neurological reflexes and energetic correspondences between specific areas of the external ear, or auricle, and other parts of the body that are arranged in the pattern of an inverted fetus, which is similar to principles of reflexology on the feet.
AT can produce a therapeutic effect for treating various conditions by stimulating the acupoint that corresponds to the targeted part of the body or organ. Treatment of those reactive ear points can be achieved by tactile acupressure (ear seeds and acupressure) or by the insertion of very thin acupuncture needles.
The WHO recognizes AT as a micro-acupuncture system that can produce a positive impact on regulating the whole body, and its therapeutic effect has been investigated in a wide range of health problems in both oriental and western countries. AT can be used to address very similar issues that body acupuncture can address including reducing pain, anxiety, withdrawal and addictions symptoms, migraines, insomnia, digestive issues, and many other conditions. Similar to body acupuncture, thin needles can be used on the ear for a short duration and a strong effect/stimulus. As an alternative, ear seeds can be placed onto acupoints of the ears to provide a much gentler stimulus whereby the patient is sent home with the ear seeds still in place and instructed on how to massage the ear seeds. This allows for a gentle yet longer stimulus of the acupoint on the ear. Traditionally, ear seeds come from the flowering herb Vaccaria, but practitioners can also use metal, silver, or gold-plated seeds today.
An ear seed appointment can be completed quite quickly and is done in a seated position. The procedure will typically look something like the following:
1. Clean and dry the outside of your ear. The ears are disinfected in preparation for the ear seeds that will go on the outside of your ear, not in your ear canal.
2. Identify the correct points. The acupuncturist will locate the best points based on your needs and symptoms.
3. Ear seeds applied. Ear seeds typically come pre-attached to adhesive tape where the The practitioner will press gently on the tape to make sure the ear seeds stick to the ear well.
4. Massage ear seeds gently. The patient is asked to follow simple instructions of massaging the ear seed three to five times each day or when symptoms are present. Apply pressure to massage the ear seeds for 30 seconds to two minutes if comfortable.
5. Change them regularly. As ear seed application does not stimulate an acupoint as strongly as needles, it is recommended to have an ear seed (auricular) appointment every 1-2 weeks when beginning treatment. Additionally, though safe to shower with, ear seeds will naturally fall off on their own from 2 – 7 days. Your practitioner will also recommend you remove any remaining ear seeds after about 5 -7 days regardless, so it’s recommended to get them replaced regularly to continue to benefit from those points.
6. Removal. You can use tweezers or your nails to remove the ear seeds. Simple tilt your head slightly to face the ground and remove the seeds.
Speak to our registered acupuncturist, Dr. Wanda Duong TCM, for more information or book your ear seed appointment today at Active Sports Therapy, Willow Park 403-278-1405
Athlete’s Shoulder
Athlete’s Shoulder - Resolving Shoulder Injuries with Active Release Techniques (ART)
Athletic activities require a considerable amount of strength, coordination, and flexibility from the shoulder. As a result, athletes participating in sports such as swimming, paddling, golf, baseball, and tennis, commonly develop shoulder injuries. Unfortunately, when shoulder injuries occur they not only prevent optimal performance, but they often progress to the point of preventing competition and training altogether. To make matters worse, many of the most common shoulder conditions are slow to respond to traditional types of treatment and often result in months of frustration for the athlete.
Fortunately, a new treatment technique known as Active Release Technique (ART) is proving to be a very successful method to combat many common shoulder problems and get athletes back in the game quickly and effectively. But before we talk about why ART works so effectively, first we need to understand how the shoulder becomes injured in the first place.
Shoulder Basics – The high cost of mobility
The shoulder joint consists of the round head of the upper arm connecting to the flat surface of the shoulder blade. This “round-on-flat” relationship is different from most other joints in the body, and as a result is capable of providing a great deal of movement. For example, most joints allow only one direction of movements (i.e. ankle, knee, elbow, fingers). In comparison, the architecture of the shoulder allows us to reach up overhead, back behind the body, across the chest, and into internal and external rotation.
Over time the muscles become strained and develop small scale injury known as micro-trauma. Initially this micro-trauma is not painful, but may be perceived as a mild ache or tightness in the muscles. Although only small, the damage still needs to be repaired. The body responds to tissue injury in a very predictable way – by laying down new tissue to repair the damaged tissue. With micro-trauma the body repairs the strained tissue by laying down small amounts of scar tissue in and around the injured area. The scar tissue itself is not a problem – in fact it is a normal and necessary part of healing.
The problem occurs when the shoulder is repeatedly subjected to the same high force athletic movements. This in turn causes the same muscles to become strained and subsequently repaired over and over again. Over time scar tissue will build-up and accumulate into what we called adhesions. As these adhesions form they start to affect the normal health and function of the muscles. In fact, they will often lead to pain, tightness, stiffness, restricted joint motion, and diminished blood flow.
As these scar tissue adhesions accumulate in the shoulder region, it places more and more strain on the muscles as they must now stretch and contract against these adhesions in an attempt to move and stabilize the shoulder. This places even further strain on the shoulder muscles, which in turn leads to more micro-trauma. Essentially a repetitive injury cycle is set-up causing continued adhesion formation and progressive shoulder dysfunction.
As the cycle progresses the ability of the muscles to contract properly is affected and the stability of the shoulder becomes compromised. At this point it is not uncommon for the muscles to give way, resulting in a more severe and debilitating pain. In fact, many athletes come into our office explaining how they have hurt their shoulder during a routine task that they have done thousands of times before. When further questioned these athletes almost always describe some mild pain or tightness in their shoulders that has been building over time. As you can see from the explanation of the repetitive injury cycle, these types of injuries build-up over time and the more acute injury is often just the “straw-that-broke-the-camels-back”.
How are Shoulder Injuries Best Treated?
The Traditional Approach
In the attempt to relieve shoulder, a variety of treatment methods are used, either on their own, or in combination with other methods. Some of the more common approaches include anti-inflammatory medications, rest, ice, ultrasounds (US), muscle stimulation (E-Stim), steroid injections, stretching, exercise, and when all else fails, surgery. Unfortunately, most of these traditional techniques generally require a long period of time before they provide any significant relief, and in many cases, provide only temporary relief from symptoms instead of fixing the underlying cause of the problem. This can be a huge problem as athletes often want and need to get back to training and competition as soon as possible.
The main reason these traditional approaches are often ineffective is they fail to address the underlying scar tissue adhesions that develop within the muscles and surrounding soft tissues. It is these adhesions that are binding the tissues together, restricting the normal movements, and interfering with the normal flexibility, and contraction of the muscles in the shoulder area.
Passive approaches, such as medications, rest, ice and steroid injections, all focus on symptomatic relief and do nothing to address the muscle restrictions and dysfunction. More active approaches, such as stretching and exercises, are often needed for full rehabilitation of the condition and to restore full strength and function of the muscles, however, they themselves do not treat the underlying adhesions. In fact, without first addressing the scar tissue adhesions, stretches and exercises are often less effective and much slower to produce relief or recovery from the shoulder condition.
One of the best things about ART is how fast it can get results. In our experience, the majority of shoulder injuries respond very well to ART treatment, especially when combined with the appropriate home stretching and strengthening exercises. Although each case is unique and there are several factors that will determine the length of time required to fully resolve each condition, we usually find a significant improvement can be gained in just 4-6 treatments. These results are the main reason that many elite athletes and professional sports teams have ART practitioners on staff, and why ART is an integral part of the Ironman triathlon series.
To book an appointment to see if ART will be able to help with your elbow injury, simply call our office at 403-278-1405.
We are fortunate enough to live just a few short hours from the beautiful rocky mountains! Whether you are an avid hiker and have years of experience under your belt, or have just started to explore the trails, injury prevention should be a top priority. Hiking injuries tend to be injuries to the lower limb. These injuries can range from acute injuries such as a ligament sprain to overuse injuries such as tendonitis. The goal of this blog is to give you an idea of what injuries to look out for and most importantly some prevention tips.
The most common lower limb sprain injury tends to be an ankle sprain when you overstretch the ligaments in your ankle from rolling it on uneven terrain. A key aspect to preventing this injury is to first have proper footwear.
● Getting fitted to a hiking boot or trail runner that fits you well and provides you support around the ankle joint for your activity is key.
● Secondly, it can be beneficial to strengthen and stretch your calf muscles. Completing a basic calf stretch before and after hiking in the parking lot helps keep your ankle mobile. Strengthening your calf muscles with exercises such as a calf raise will provide stability around your ankle joint to tackle uneven rocks, tree roots and the steep incline and decline of a trail.
● Adding in some challenging balance exercises such as balancing near a counter with your eyes closed or working on maintaining your balance while standing on a pillow can prepare your ankle for the mountains.Overuse injuries are the next most common injuries you can encounter. Pain at the front of the knee, particularly with the descent of a hike can result in injuries such as patellofemoral pain syndrome and/or patellar tendonitis (inflammation of the tendon). Stretching and strengthening the muscles surrounding the knee and hip joint can help prevent and treat this knee pain.
● Stretching the front of the thigh of the quadriceps muscle before & after a hike is also beneficial to prevent this injury. A simple stretch you can add is shown here.
● Strengthening this same muscle with exercises such as a single leg step up and down a stair, and lunges can also be very beneficial.
● Strengthening your hip muscles such as your glutes will provide support to your knee joint. Simple exercises such as a squat and a glute bridge with a resistance band are a great addition to any workout program. Lastly, an important part of injury prevention is preparing your body for the activity by slowly building up your endurance. Starting with lower elevation and shorter hikes at the beginning of the season to gradually building up to more challenging trails builds up your muscles to tackle a full hiking season injury free! Don’t forget about taking adequate rest breaks during the hike and in between hiking days while mixing in other kinds of exercise such as cardiovascular and strength training.
Sadly, despite our best efforts, injuries may still happen. If you experience injury hiking or maybe you would like to focus on injury prevention tailored specifically to you, our team at Active Sports Therapy can design a treatment program for your goals today! Call the office at 403-278-1405 today to book in with our team of experts.
*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.
When talking nutrition, the consensus is clear, what you eat affects not only your health, but your athletic performance and recovery. Everyone has different nutritional needs so the goal should always be to fuel the body to support any training program, provide efficient recovery between workouts, reduce the risk of illness and/or overtraining, so you can achieve your potential.
Now, how you fuel depends on the following factors:
What you fuel with is reliant upon the following three macronutrients:
Carbohydrates, or carbs are your body’s clean burning fuel source and is the most important source of energy. Your daily carb intake should match the fuel needs of your training but keep in mind that all carbs are not created equal. Simple carbs like refined breads and pastas (now I am talking the white pasta), pastries and sweets are void of any nutrients and fiber, providing only a quick bump in your blood glucose levels that will be used quickly. This condition is known as bonking or crushing. Ideally, you will want to opt for non starchy and starchy complex carbs such as brown rice, broccoli, carrots, sweet potato, glyphosate free steel cut oats, and quinoa, just to name a few.
Proteins, and specifically the amino acids, form the building blocks for new muscle tissue and the repair of body cells. Amino acids are also used for making enzymes, hormones, antibodies and providing a small fuel source for exercising muscles. Extra protein is required during and after intense exercise to compensate for the increased muscle breakdown that occurs, as well as to build new muscle cells. Several studies have found that eating carbohydrates and protein together immediately after exercise enhances recovery and promotes muscle building.
Healthy fat in food provides essential fatty acids, required to transport vitamins A, D, E & K and is an additional source of energy for exercise. Omega 3’s may be particularly beneficial when training as they help
increase the delivery of oxygen to muscles, improve endurance and may speed recovery and reduce inflammation and joint stiffness. Good sources of healthy fats come from avocados, nuts, seeds, olives, the meat we buy as well as the oils we use such as extra virgin olive oil, grass fed butter, ghee, and coconut oil.
Generally, your nutritional base should be around the following: 35% Carbs, 35% protein, 30% healthy fats. Then, depending on your training level, and goal those percentages would be adjusted to make sure your body is receiving the proper fuel in the right amounts. For example, the higher the intensity, the greater the reliance on muscle glycogen. Lower intensity is fuelled mainly by fat, and moderate intensity will have half the energy supplied from muscle glycogen and the rest from fat. Once muscle glycogen stores are depleted, protein makes an increased contribution to energy needs providing those amino acids for energy and to maintain blood glucose levels. However, protein is the least favourable source of energy and should not be relied upon as an energy source. There are many calculator apps out there that can assist you with this decision.
The last component and often the most important and overlooked component is hydration. Water makes up the principle components of all bodily fluids and functions. On average, we need about 12 cups (almost 3L) of filtered water each day to stay hydrated as we lose water daily through our skin, urine, bowels & lungs. Dehydration is generally defined as a fluid deficit greater than 2% Body Weight. So in simple terms, by the time your body is letting you know you need water, you are already dehydrated. Some signs you are dehydrated include: sluggishness, fatigue, headache, loss of appetite, feeling excessively hot, lightheaded and nausea. Water is the best way to hydrate, but get creative! Add some lemon, or cucumber to help with the body’s detoxification process. Berries are also a great way to add natural flavour and to receive your natural sugars to replenish those glycogen stores. Go one step further and add a pinch of pink Himalayan sea salt and you have an easy electrolyte drink.
Holistically speaking, proper food intake is only one piece of the puzzle. Adequate recovery between training sessions, proper stress management and plentiful sleep are just as important as the composition of your plate.
In short, whether you are a beginner athlete, an experienced athlete, or just someone looking to improve their health, what and how you eat are
important. Food is not only fuel for the body but it is used as information that directly communicates WITH our bodies, brain & DNA. In the words of Dr. David Perlmutter “Your fork sets you on a path that leads you to a disease or back to health”
If you are looking to learn more book in with Kira Greasley at AST Willow Park today.
