Hip Bursitis

[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy

Hip bursitis is caused by an inflammation of the bursa, or bursae that surround the hip joint. A bursa is a small fluid-filled sack that works as a cushion preventing friction between the bone and the soft tissues (muscles and tendons) that surround the area. There are two major bursae of the hip and those are the trochanteric bursa and the ischial bursa. The trochanteric bursa is located on the side of the hip and the ischial bursa is closer to the sit bones. Inflammation of either may cause stiffness, pain and discomfort around the hip joint.

In terms of pain and tenderness, for trochanteric bursitis, one might have pain and tenderness on the outer hip and thigh, with a tell-tale sign of difficulty lying on the affected side. This often causes issues when trying to sleep. Activities that cause flare ups might be walking, stair climbing, and general exercise.

Ischial bursitis can cause a dull pain in the upper buttock area and might be especially noticeable for someone when walking uphill. The pain can also occur or be made worse from sitting on hard surfaces.

Basic home remedies include stretching, ice, rest, weight loss, and wearing good quality footwear. People with hip bursitis might also avoid exercise machines such as stair climbers and incline treadmills until symptoms are no longer present.

When treating hip bursitis at our clinic, we will work to determine the cause of the pain and discomfort.  Muscle imbalances, compromised movement patterns, and basic overuse of the area may all be contributing factors.

Active Release Techniques can be helpful in treating your condition of bursitis. IMS or Graston Technique are other techniques that might be prescribed as needed.

ABOUT ACTIVE RELEASE TECHNIQUES® (ART)

ART® is a patented soft tissue system that treats problems with muscles, tendons, ligaments, fascia and nerves. It is an advanced system of diagnosis and manual treatment for soft tissue disorders resulting from repetitive strain, postural strain, a sport injury, general wear and tear.

Tension headaches, carpal tunnel syndrome, shin splints, golfer or  tennis elbow, back pain, sciatica, rotator cuff syndrome, tendinosis, frozen shoulder, knee pain, hip pain, and most sports injuries are some of the many conditions that can be resolved quickly, and often permanently, with ART®. These conditions all have one important thing in common; they usually result from injury to over-used muscles.

If you are experiencing pain in the hip or limitations in your hip movement, contact us today as Active Release Techniques may be able to help. It is important to have this condition properly diagnosed to ensure you have the right treatment plan. For example, in some cases ischial bursitis mimics a high hamstring tendinopathy and the courses of treatment would be considerably different.[/vc_column_text][/vc_column][/vc_row]

Ice or Heat? Which is Best for the Situation?

[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy

When deciding what to do with your injury, it might be hard to decide between ice and heat. They are both natural, easy, and affordable ways of relieving pain, but which is best for the situation at hand?

What is ice for?

Ice is for new injuries and can usually be applied immediately. It can act as a way to settle down your damaged tissues that might be inflamed or swollen, essentially numbing the pain. It works by reducing blood flow to the area, therefore reducing inflammation and swelling that causes pain. The benefits of icing are that it’s no-cost/low-cost, drugless and immediately accessible.

Examples of when to use ice might be:

Acute pain

New Injury

Bruise or sprain

In some cases, overuse injuries

Tendonitis

Cautions for using ice:

When to Apply Heat

Heat is best used in the case of chronic pain, stress, and for aching muscles. It can provide stress relief and can be comforting to a person. It can help with many kinds of body pain, including persistent pain connected to stiffness, cramps, trigger points, muscle ‘knots’ spasms, and daily stress on the body. You would not use heat for an acute injury because it can increase inflammation and delay healing.

Examples of when to use heat might be:

Tension headaches

Tight joints or muscles

Helping relieve the discomfort of a ‘knot’

Old injuries

Arthritis

Cautions for using heat:

Of course, talk to your practitioner about your specific injury for sound advice. In some cases, you’ll be the deciding factor. If one feels better than the other for your specific issue then you need to consider that as part of your plan.[/vc_column_text][/vc_column][/vc_row]

5 Tips For Doing Your At Home Exercises

[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy

Very often, our patients receive a treatment and then they get sent home with a number of exercises and stretches that are going to help with the recovery or maintenance of their issue. Like it or not, getting stronger and more flexible is going to take hard work, and time. The other important factor here is consistency. Therefore, the homework part of your treatment is as important as what happens at the clinic.

With assigned exercises and stretches, it might be difficult to see the results straight away. Research tells us that in order to see a change it can take 2-3 weeks of doing the targeted exercises and stretches consistently (3-5 days a week) to notice a change in your muscles and movement. Without this repetition, the change simply cannot occur.

To help to be successful, we’ve compiled a few tips:

  1. Identify your motivation – Is it to decrease pain or to be able to continue with an activity that you love? Both of those should be sufficient reasons to ‘Just Do It,’ as they say at Nike.
  2. Schedule It - Most groupings of assigned exercises should take no more than 15-30 minutes to complete. Some might be lucky enough to have even less to do! Schedule it in your calendar and use the technology that we have at hand. A Google Calendar alert, a phone reminder, Siri or Google Assistant can let you know, and there are even some great ‘habit tracking’ apps out there. Simply type in ‘Habit Tracking’ at the app store to find something you like.
  3. Track your pain and flexibility level. Keep a diary of your pain and flexibility. The pain scale is a simple 1-10 rating on what your pain level is. Track your flexibility simply by noting where you’re at and noting specific tasks that feel easier than they did before. The positive changes will no doubt lead to increased motivation to stick to it.
  4. Prioritize - Ask your therapist or doctor to let you know which exercises are the most important. On those days when you simply can’t fit them all in, you can challenge yourself to at least complete the most important ones.
  5. Make Associations – Building associations can help you to do your exercises throughout the day, sometimes automatically!
    • Calf raises or stretches every time you brush your teeth.
    • Stretches during commercials or before the next Netflix episode starts.
    • Quad stretch every time you’re waiting for a microwave.
    • Posture practice during conference calls.
    • Pectoralis stretch in the shower.
    • Wrist extension or flexion stretch at a stoplight.

Lastly, be patient with yourself as the truth is it takes a lot of repetition and hard work to start a new habit. Some studies suggest upwards of 60 days for a new behaviour to become automatic. But if you prioritize yourself and your health, we know you can do it![/vc_column_text][/vc_column][/vc_row]

Carpal Tunnel Syndrome - How Active Release Techniques Can Help

[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy

Carpal Tunnel Syndrome is a condition in which the patient feels numbness, tingling and other symptoms that can be uncomfortable or painful in the hand and arm. It is caused by the compression of the nerve in the carpal tunnel, hence it’s name. The carpal tunnel is a narrow passageway on the palm side of the wrist. The issue is related to the median nerve which goes from your forearm and through the carpal tunnel passageway to your hand. It is responsible for sensation in your hands as well as muscle function. When this nerve is squeezed or the passageway is narrowed, then we feel the symptoms of Carpal Tunnel Syndrome.

Causes can range from arthritis and inflammation, workplace factors such as computer work and working with tools where repetitive motion is required. Obesity is a risk factor, as is genetics of your wrist area, and females tend to suffer from this condition more often than men.

Carpal Tunnel Syndrome will usually start off progressing in a gradual way. The most common symptoms include the following:

Tingling and Numbness – this could be in your hand or in your fingers and is often felt in the thumb, index, middle or ring fingers. The sensation may travel from the wrist and even into the arm. You may feel these sensations when the hands are outstretched doing something such as holding a newspaper or book, or a smart phone.

Weakness – You may feel like your hands are weaker than usual. This could be due to the numbness and the issues that are happening in the median nerve.

Preventative measures would involve taking the stress off of your hands and wrists where possible. If your work contributes to this you can first look at your keyboard and mouse and invest in tools that don’t strain your wrists. Take breaks and stretch the area by gently stretching your hands and wrists back and forth. Alternating tasks and giving your hands a break can be helpful. If you’re working outside, try keep your hands and wrists warm with gloves or fingerless gloves when required.

Treatment From Our Clinic

If you think you may be suffering from Carpal Tunnel Syndrome, our clinic has several treatments that might benefit you. Active Release Techniques for one can be very helpful to treat this syndrome. The practitioner will evaluate your mobility and tightness of the area which will usually be due to the presence of scar tissue. By using manual pressure, the practitioner can break up the scar tissue to lessen the pressure on the median nerve, resulting in a reduction in symptoms. Many people can find relief in just a few treatments!

For more information, call or email our booking line.[/vc_column_text][/vc_column][/vc_row]

IMS and Acupuncture - What's the Difference?

[vc_row][vc_column width="1/1"][vc_column_text]If you’ve heard of IMS and acupuncture, you may find yourself wondering what the difference is. After all, they both involve needles! Although the two have the ‘needle’ in common, the techniques and aims of the treatments are quite  different.

Let’s take a look at both of these treatments.  IMS or Intramuscular Stimulation is a technique that uses needles to find and diagnose muscle shortening and tightening in deep muscles. The goal of the IMS needling technique is to release this deep muscle tension. It works by putting a thin needle into a muscle that is tight. The muscle will then twitch, or cramp, and then it go into a state of relaxation which can help the patient have improved mobility, relaxation of the muscle, and a reduction in pain.

As an example, if you have muscle pain that always seems to be there and if it’s the type of pain that feels better for a short time, let’s say, after a massage, but then tenses back up again then you could be a good candidate for IMS. IMS will use only one needle at a time which will be inserted and removed after a few quick seconds.

Traditional acupuncture on the other hand has been practiced for centuries and can help with everything from pain relief, to sleep, digestion, and more. It works on the philosophy that a person is healthiest when they have enough of, and well circulating vital energy. The aim is to help improve your body’s function and healing processes by stimulating specific points on the body.

An acupuncturist will use several very thin needles at the same time, which will remain on the chosen acupoints for several minutes (often 15-20 minutes). Most people report feeling mild or even no discomfort with the needles. The purpose of leaving the needles in for this length of time is to help stimulate the body’s release of endorphins and anti-inflammatories. This can help alleviate pain, bring balance to the body, and treat various health conditions. An acupuncture point, may not be near the site of complaint as opposed to IMS which goes directly to the point of pain.

You can receive both of the treatments here at Active Sports Therapy. Call or email to learn more![/vc_column_text][/vc_column][/vc_row]

If a Road Trip = A Sore Back then These Tips are For You!

[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy

Summer is here and many people might be planning camping trips, hikes, and of course…ROAD TRIPS! If you suffer from back or neck pain, you might feel anxious or worried about a flare up during a road trip. Travelling for you might be just a little more complicated and stressful than it is for the next person.

If your hurdle is back pain after extended driving, then these tips are for you:

Be careful getting in and out of your car. Not everyone can flop right in and start driving. You may have to use the technique of turning so that your back is to the seat, legs close to the car and sitting down on the seat. (Your legs will still be out of the car at this point) Then put your knees together, brace your abdomen and pivot your body as a whole making sure you are not twisting or hunching over. This is a good best practice for anyone with back pain.

Sit up straight in your car and make sure that your back is aligned against the back of your seat. For some people, this might mean adding extra support such as a specialized cushion or pillow. Check in with your chiropractor to see what could be helpful for you. Also, if you typically carry your wallet in your back pocket, take it out so that you’re sitting evenly across your seat.

Get up and move! Sitting for a long period of time in a single position will lead to stiffness and possibly a muscle spasm. To avoid this, plan for stops. It might take you a little while longer to get where you are going, but stopping to stretch and move around at regular intervals will stimulate circulation, allow you to stretch, and help ensure you have an enjoyable vacation.

Pack an ice pack and a small towel to wrap up the ice pack and apply to sore areas which will reduce inflammation and help you to continue on your journey. You can also purchase ice packs that get cold in an instant from most pharmacies in the first-aid section.  If you find that heat soothes your muscles, then you can purchase heating pads that plug into your lighter. If your car has seat warmers, you might find that turning them on from time to time is helpful for you.

Use your cruise! If you have cruise control, it’s a good idea to use it on the highway. This will allow you to have more time with both feet on the floor and your knees at a right angle. Because it’s important to support your body from the bottom up, planting your feet on the firm surface of the floor will be helpful on a long road trip.

Happy trails!

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Tips for Making the Most Out of Your Massage

[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy

Whether it’s your first massage or your fiftieth it’s important to know these few tips to help you get the most out of your treatment. We recommend a monthly massage for everyone from a maintenance perspective and more often if you suffer from a chronic condition.

Arrive on time, or even a few minutes early. If you arrive in a rush or panic about being late, it’ll take you that much longer to settle in to your massage. Of course if you are late, your therapist might have to cut it short in order to make his or her next session.

Try not to eat too much or too heavy a meal right before your massage. A light snack to make sure you’re not thinking about your growling belly should do the trick.

Some people are not sure if they should remove all of their clothing and others are just not comfortable with the idea. The main thing is that you are comfortable, and that the therapist is able to access the areas of the body that they will need to work on.

Don’t be afraid to communicate with your therapist. Prior to your session, there may be a questionnaire to fill out and the therapist might do a quick Q and A with you if you are a new patient. Tell your therapist accurate information about your health or injury history and during the massage feel free to tell you therapist if you feel like the pressure is too much, too little, or even if there’s a specific spot you’d like them to work on. It’s your time so if the room is too hot or cold, the music isn’t the right volume, or the lights or too bright you can ask your therapist to adjust those conditions as well.

Ensure you are breathing throughout the massage. If you’re holding your breath, you’re likely to tense up. Perhaps it’s a painful area that is making you hold your breath but we assure you, breathing through it is always better. If you can’t get your mind to settle, breathing can help with this too. Try to focus on why you’re there and thank yourself for taking the time to give your body what it needs.

Do you like to chat or do you enjoy the silence? Generally, it’s your choice to do what you like and your therapist will let you be the boss of this.

Your therapist will likely tell you to take your time getting up at the end of the massage. Please take their advice as you may be a little dizzy or light-headed post massage.

Drink plenty of water post-massage to flush any extra toxins that have been released during your massage. Massages can also be dehydrating as the kneading of muscles can get fluid pumping out of your muscles and into your circulatory system.

Re-book your next appointment before you leave to help you stay on a massage schedule for life![/vc_column_text][/vc_column][/vc_row]

Treating Insomnia Naturopathically

[vc_row][vc_column width="1/1"][vc_column_text]By: Dr. Gayle Maguire 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 that fight with food sensitivities that disrupts the quality of their sleep, or with 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.

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.

Caffeine & Alcohol

Both caffeine & alcohol are known to disrupt sleep and should be avoided by anyone with sleep issues. 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. I often ask my coffee or wine lovers if the coffee or wine loves you, as much as you may love it!

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 should not substitute medical advice.  Please consult your medical doctor, naturopathic doctor, or pharmacist for advice that is right for you.[/vc_column_text][/vc_column][/vc_row]

5 Surprising Benefits of Regular Massage Therapy

[vc_row][vc_column width="1/1"][vc_column_text]The first thing most people think of when you talk about massage therapy is relaxation. While this is absolutely a benefit of getting a massage, there are many more reasons that might surprise you. At Active Sports Therapy we recommend that everyone makes time for a monthly massage because it has immediate positive effects on the individual, as well as cumulative long-term benefits.

Eases Muscle Pain

If your muscles are sore, then massage can really help you. Having a massage increases and improves your circulation. Increased circulation can bring much needed blood flow to stiff and tense muscles to help promote healing, range of motion, and flexibility. The different techniques used in massage therapy can also reduce the amount of lactic acid in the muscle tissues and improve lymph fluid circulation.

Helps with Anxiety and Depression

Massage therapy has been shown to increase serotonin and dopamine neurotransmitters which can help reduce feelings of anxiety and sadness. Human contact is important for people who suffer from anxiety and a nurturing touch via massage therapy is just that.

Gives Your Immune System a Boost

We know that people who are prone to stress are also prone to sickness and illness. With a regular massage you may see a reduction in stress and studies show that the body can often experience a boost in your systems ability to get and stay well post-massage. This is due to the increase in the activity level of the body’s white blood cells that can help a person fight off illness.

Assists with Headache Management

Many people, especially in our city, suffer from headaches and migraine headaches. Although everyone’s headache triggers are different, stress, muscle tension, and poor sleep are among the top triggers. With the effects of a massage sometimes lasting for weeks, people with frequent headaches should seek regular massages as each of the above triggers can be addressed in a session.

Reduces Blood Pressure

It has been found that regular visits to a massage therapist can indeed reduce blood pressure levels. Other studies have also cited a reduction in cortisol, which is better known as the body’s stress hormone that often leads to multiple health issues when it is in excess.

Please speak to your health care provider to find out if massage therapy is right for you. At Active Sports Therapy our Registered Massage Therapists can provide a variety of different methods, techniques, and styles of massage. We are sue to have the right therapist to address your concern.[/vc_column_text][/vc_column][/vc_row]

Migraines in Calgary

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By: Dr. Gayle Maguire ND

Calgary has some of the highest rates of migraines per capita, largely in part to the chinook effects on barometric pressure.  Naturopathic doctors look at the contributing environment inside the body to address why some people are sensitive to these pressure changes, when others are not.  Those differences then become areas of treatment to prevent or minimize symptoms and include:

Hormone imbalances

Certain hormone imbalances increase inflammation in the body, while others increase our perception of pain.  Many women with migraines note worsening of symptoms at certain times of their cycle, making the connection obvious.  Fortunately, they are many herbal medicines, vitamins, dietary changes, or acupuncture to help balance hormones.

Inflammation & Stress

Often those that sensitive to barometric pressure have either a higher amount in inflammation or a body worn out by the effects of stress, both reducing their threshold to change.  Their bodies simply cannot handle the added strain of a significant pressure change.

Food Triggers

There are known food triggers to all migraine suffers - commonly wine, chocolate, cheese.  Foods that contain high amounts of tyramine are triggers to most.  What becomes interesting are those individuals less affected by the common triggers.  This becomes a food investigation into other sensitivities or allergies.  Food sensitivity testing can be helpful to identify foods to avoid.  Caffeine consumption can be helpful for some as it constricts blood vessels, reducing pressure in the skull; for others, the dehydrating effects of caffeine worsen their symptoms.

Nutritional Deficits

Research is studying the effects of several nutrients, with the most promising results coming from magnesium (which can even be administered intravenously by a functional or naturopathic doctor), riboflavin (or Vitamin B2), and Co-enzyme Q10.

Please take to your medical or naturopathic doctor for advice specific to you and join the thousands of Calgarians that no longer suffer from migraines. We use the accredited laboratory of Rocky Mountain Analytical for testing services.

This blog is for educational purposes only and should not substitute medical advice.  Please consult your medical doctor, naturopathic doctor, or pharmacist for advice that is right for you.[/vc_column_text][/vc_column][/vc_row]