Illiotibial Band Syndrome

Most people think of Illiotibial Band Syndrome as affecting the knee but it can also cause problems at its origin – the hip. The illiotibial band is a superficial thickening of tissue on the outside of the thigh, extending from outside the pelvis, over the hip and inserting just below the knee. The band is crucial to stabilizing the knee during running. As you can imagine the continual rubbing of the band over bone can cause some pain and irritation at the hip. 

Signs & Symptoms

• “Stinging sensation” just above the knee joint on the outside of the knee and/or along the entire length of the illiotibial band
• Swelling or thickening of the tissue at the point where the band moves over the femur
• Pain tends to worsen when you overstride, run downhill and when the foot strikes the ground.

Causes

• Anatomical variances such as genu varum (bow legs), excessive pronation of the feet, leg length discrepancy or abnormal tightness of the ITB itself
• Running on a banked/uneven surface, such as the shoulder of the road or an indoor track
• Inadequate warm-up or cool-down
• Running excessive distances or increasing mileage too quickly

Short term treatment for ITB syndrome will involve:

• Decreasing weekly mileage
• Icing of the knee & hip after activity
• Stretching of the illiotibial band

For long term treatment have Dr.Rodwin evaluate your biomechanical alignment- she can treat the muscle injury, as well as any joint restrictions which have occurred to the back, hip, knee or foot. The active release (ART) and trigger point therapy are very effective for ITB problems. It is also beneficial to have Keri-Lyn evaluate your gait/feet to see if a custom orthotic is required. Massage therapy performed by our registered massage therapists – Andrew, Jessica and Ashley can help to release imbalanced and tight muscles.

Trigger points are taut bands of muscle usually felt as a palpable nodule. Some causes of trigger points include muscle overload and repetitive strain.

Repetitive stress injuries are often the result of computer and assembly line work or the result of repetitive motions related to sports such as running.

With repetitive strain injuries the overall goal is pain management and restoration of joint mobility. Massage, acupuncture, chiropractic and ART can help to achieve these goals.

Chiropractic & Active Release Technique (ART)

Chiropractic treatment addresses all the possible causes of RSI’s. The key is determining where the problem originates. Chiropractic adjustments restore proper motion in the joints and the spine.

Acupuncture

Acupuncture speeds up the healing process and decreases inflammation by stimulating the natural release of endorphins. Dr. Rodwin is a certified acupuncturist.

Massage Therapy

Massage therapy relieves pressure on the nerves by stretching the tissue responsible and helps reduce scar tissue.

Ergonomics of Winter

Ice Skating Injuries

cedarrocksportsplex.com

Injuries caused by ice skating vary depending on what type of skating you do. A competitive skater may suffer from repetitive strain injuries such as tendonitis from performing the same action over and over again. Figure skaters often sustain injuries from falls as they push themselves to try more and more difficult jumps and turns. Muscle strains are also common among competitive skaters because they are working so hard at going faster or jumping higher.

Recreational skaters most often sustain injuries from falling. These injuries are often to the wrist, hand or arm from trying to break your fall. They can also involve back injuries caused by falling on your backside. This can cause compression of vertebral discs as well as muscle injuries.

If you suffer an injury while skating, chiropractic care, and/or massage therapy just might be the thing to get you back on your skates again as soon as possible.

Hypothermia
Hypothermia occurs when there is a rapid decrease in your body’s temperature. Hypothermia starts with mild to strong shivering, numb hands, goose bumps and quick and shallow breathing. Once the body temperature drops more it progresses to stumbling, confusion, and the lips, ears and toes may become blue. The third stage of hypothermia involves violent shivers, difficulty speaking and sluggish thought processes. It is almost impossible to walk at this point.

To avoid hypothermia make sure you dress properly when you spend time outdoors. It’s not only important to dress warmly but also to stay dry. Avoid moisture retaining fabrics such as cotton. Wear a fabric that wicks moisture away from the skin, like wool or synthetic fibres. In the air, most of the heat loss from your body comes from your head. Be sure to wear a hat!

Winter Running

askmen.com

Running in the winter can be a beautiful thing or a miserable experience. The way to prevent misery is to make sure you’re prepared for the weather outside with the proper gear.

It’s good to have a layer next to your skin that wicks the moisture away keeping you dry. The middle should be chosen with the days temperature in mind. If it’s a mild day keep the middle layer light. If it’s colder wear something a bit heavier. This should all be topped off with a wind breaking layer. There are a number of newer materials that break the wind but are also breathable.

Don’t forget your head, neck and hands. They need to be protected from winter too. With these three layers you should be protected from the wind, cold and wetness that come with winter. Your run should start off a bit crisp with you feeling comfortably toasty once you’re warmed up.

Ice cleats are a great way to keep your footing when walking on ice and compacted snow. These are available at specialty running stores like the Running Room. Talk to your health care provider before using them to run.

Don’t look down when you’re running, look ahead. You’re more likely to be off balance and take a spill if you’re looking down. 

Finally, try to run lightly instead of tensing up and digging in. You’ll avoid a lot of aches, pains and muscle strains this way.

Cross Country Skiing Locations in the Area

lifesport-calgary.com

Ottawa is a great place for cross country skiing with numerous trails in Ottawa and the Gatineau Park. Here are a few of the places you can go. Mooney’s Bay has about 5 km of groomed trails and is located in Ottawa. Nakkertok Nordik Cross Country Ski Club has 75 km of trails and is located in the Gatineau Hills near Cantley. Finally, there’s the Gatineau Park with over 200 km of trails. All of these locations have lit trails and offer lessons for varying levels, from the novice to the expert

Shoveling Ergonomics

ctvnews.ca

Shoveling is a necessity for many people in the winter time. It’s a common way to injure yourself because it’s a very physical activity that you only do for a small portion of the year. It can put a lot of stress on your back. Here are a few tips to help you avoid the aches and pains that can accompany shoveling.

Warm up before shoveling. Take a 5 minute walk before you start.

Shovel often. This breaks the work load into smaller portions.

Push the snow instead of lifting it when possible. There are shovels specifically designed for pushing and easier lifting. If you have to lift snow, keep the shovel loads small. Don’t bend at the waist, use your knees to lift and keep the load close to your body with your arms spread out on the shovel. This gives you more leverage.
Use a shovel that feels comfortable for you. Your size and strength will determine the shovel that you should be using.

Take your time. Rushing causes mistakes and mistakes can be painful.

Don’t throw the snow over your shoulder or off to the side. This can cause your back to twist and could result in injury. It’s better to walk to the location where you want to dump the snow than it is to throw it. 

Immune System

VITAMIN D: WHAT YOU NEED TO KNOW

dermaharmony.com

Low dietary intake and limited sun exposure have led to an epidemic of vitamin D deficiency. Health experts now advise adults to regularly check their blood levels of vitamin D and to address deficiencies with supplemental vitamin D.

Vitamin D plays many essential roles throughout the body—enhancing calcium absorption, contributing to healthy bone mass, supporting immune function, quelling inflammation, and helping to fight cancer. Clinical studies support vitamin D’s role in preventing and treating colon and prostate cancers, and emerging studies suggest vitamin D may help avert cancers of the breast, ovaries, head, and neck, among others. 

Vitamin D quells inflammation that may exacerbate chronic heart failure, and in combination with other nutrients, benefits people with chronic heart failure. Vitamin D also shows promise in preventing both type I and type II diabetes, and offers important support for immune health. Vitamin D may help prevent wound infections and flu, support the body’s defense against tuberculosis, and boost immune function in patients with kidney failure. 

Vitamin D likewise may help to alleviate Seasonal Affective Disorder (SAD), a type of depression experienced during the winter months due to decreased sunlight.

Looking for Natural Alternatives for a Cold or Flu?

The immune system is a very complicated mechanism within our bodies.  When off, it creates havoc for us! Traditional medicine offers us medications when ill which do not allow our own immune system to fight the offending pathogen. Have you ever thought of using natural products that aid your body in increasing its own natural immunities?

There are many ways  to prevent colds and flus naturally!  You can have a natural flu shot, take a prevention flu product weekly, take vitamins/anti-oxidants, use a neti pot weekly, and there are many more natural remedies. Interested? Email Dr. Rodwin to find out how! Dr.Rodwin@back2health4you.com

Foods that aid in helping the immune system

1. Nuts provide protein and are a rich source of mono-unsaturated heart-healthy fats that may actually decrease bad cholesterol and reduce heart disease risk by up to 25 percent. Nuts also provide vitamin E, folate, potassium and essential nutrients such as copper and magnesium for helping the immune system.

teddysorganicmarket.com

2. Get pumped up for pumpkins. Pumpkins are abundant in beta-carotene, an important antioxidant. One cup of cooked pumpkin has only 40 calories and provides 4 grams of fiber.

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3. Apples have it all -- great taste, good looks and health claims that can't be denied. Apples are a low-calorie choice with antioxidants, fiber, vitamin C, and phytochemicals that reduce your risk for many chronic diseases. 

fitnessandhealthadvisor.com

4. Enjoy the red and green. Brightly colored foods such as red beets, apples, cherries, pomegranates, and cranberries provide an abundance of vitamins A and C, which are important for a strong immune system, along with other phytochemicals important for disease prevention. Green produce such as spinach, broccoli, avocados and pears also contain these important nutrients. Avocados in particular help increase the absorption of nutrients from other foods when eaten at the same time. 

5. Vitamin C is a powerful antioxidant. 
Foods rich in vitamin C: Red and Green Hot Chili Peppers, Guavas, Bell Peppers, Fresh Herbs (Thyme and Parsley), Dark Leafy Greens (Kale, Mustard Greens, Garden Cress), Broccoli, Cauliflower, Brussels Sprouts, Kiwi Fruits, Papayas, Oranges/Clementines, and Strawberries.

bhhec.org

Acupuncture for the Immune System

It’s flu and cold season. Also known as the season for drugging yourself silly and making yourself go to work even when you’d rather curl up in bed and do nothing for 48 hours. But it doesn't have to be that way. If you’re looking for a method to fill in the weak gaps in your immune system and promote relaxation and pain relief, you’re looking for acupuncture. How does acupuncture boost your immune system and prevent colds?

mamashealth.org

From the standpoint of the ancient practice of medicine, the reason why acupuncture works is because of the manipulation of energies in the body. Everyone has varying weaknesses in their energy; places where the Chi naturally has problems. Acupuncture can address these weaknesses in the same way a vaccine addresses weaknesses; by boosting energy and giving the body what it needs to strengthen itself. At the root of it all, we see the movement of energy. When the body’s Chi is moving sluggishly and brokenly, the body falls prey to viruses more readily; when the body’s Chi is in balance, the body stays healthy and can fight off viruses.

Not enough? Studies have shown that acupuncture helps the brain increase the body’s level of T-cells; cells which destroy bacteria and harmful viruses in the body. It is thought that acupuncture does this by provoking the body’s immune response through the use of the needles: the body thinks the needles are a threat and marshal their white cell and T-cell count to fight them off. However, the effect of this lasts days after the acupuncture session and so works on viruses and bacteria as well.

So, sick and tired of being… well, sick and tired? Acupuncture may be a great way to fill in the missing gaps in your immune system and keep you healthy this flu season!

CHIROPRACTIC CARE FOR HEADACHES AND MIGRAINES

Did you know that 80% of headaches are neck related?
Headaches and migraines are common pain events for many people, and they are often recurring. A variety of prescription and over-the-counter medications may control headache and migraine pain, but they only mask the pain without addressing the cause. These medications may also have side effects, especially with long use. Hoping to find a more natural and holistic solution to chronic headaches, many people turn to chiropractic.


Chiropractic can play an important role in treating migraines and headaches. Clinical studies   suggest that chiropractic may have a measurable role in the prevention of migraines and headaches. Through adjustments of the spine and neck, migraines and headaches can often be reduced or prevented. Nerves control vascular system tension, and chiropractic adjustments reduce irritation of the nervous system beginning with its roots in the spine, also improving vascular flow. 

A recent study found that the INDIRECT annual cost for headache in the USA ($19.6 billion) was only slightly less that for back pain ($19.8 billion). 

Research shows that spinal adjustments– the primary form of care provided by doctors of chiropractic – may be an effective treatment option for tension headaches and headaches that originate in the neck. A report released in 2001 by researchers at the Duke University Evidence-Based Practice Center in Durham, NC, found that spinal adjustments resulted in almost immediate improvement for those headaches that originate in the neck, and had significantly fewer side effects and longer-lasting relief of tension-type headache than a commonly prescribed medication. Also, a study in the Journal of Manipulative and Physiological Therapeutics found that spinal adjustments are an effective treatment for tension headaches and that those who ceased chiropractic treatment after four weeks experienced a sustained therapeutic benefit in contrast with those patients who received a commonly prescribed medication. 

Dr. Rodwin also practices a technique whereby she is able to adjust your cranium (skull) bones, which is very effective in treating headaches and migraine symptoms.

Book your chiropractic appointment with Dr. Barbara Rodwin today!

Check out our Facebook posts during the
month of January highlighting tips on Headaches and migraines!

ACUPUNCTURE AND MASSAGE THERAPY FOR HEADACHES AND MIGRAINES
Acupuncture has been studied as a treatment for migraine headaches for more than 20 years. Acupuncture helps reduce days with migraines and may have lasting effects, according to a new study published in the Canadian Medical Association Journal. After completing the study, all of the participants reported fewer days with migraines than before the study began. All of the participants also reported improvements in the frequency and intensity of migraines. In a 2008 study, the primary outcome measure chosen to evaluate the effectiveness of acupuncture for migraines was 50% reduction in migraine attack frequency. Further analysis revealed that the acupuncture maintained significant improvements in all parameters except for headache severity from the first month follow-up to the long term follow-up. Book your acupuncture appointment today with Dr. Barbara Rodwin or Dr. Kathy Van Zeyl!


Similar very positive findings can be said about the effectiveness of massage therapy in treating headaches and migraines as well. In one study, the massage therapy group (30 minute treatment, 2x/week for 5 weeks, focusing on the neck musculature) had statistically significant improvement in pain (71% reduction) compared to the control group (no treatment). Another study from New Zealand was conducted over 13 weeks – a 4 week baseline period, 6 weeks of treatment and 3 weeks of follow-up. Migraine frequency was reduced in the massage group (45 minute treatment, 1x/week for 6 weeks, focusing on neuromuscular and trigger point areas of the back, neck and shoulders) after treatment (by 34%) and at follow-up (by 30%) compared to the control group (kept a headache diary – values were 7% and 2% respectively). Interestingly, intensity of migraine attacks remained unchanged in both groups and sleep quality was improved in the massage group. Massage participants exhibited greater improvements in migraine frequency and sleep quality during the intervention weeks and the 3 follow-up weeks. During sessions, massage induced decreases in anxiety, heart rate, and cortisol. If you experience headaches and migraines, book with one of our Registered Massage Therapists today!

Naturopathic Perspectives in Treating Headaches and Migraines

Naturopathic Doctors recognize that headaches and migraines are the result of other disturbances within the body; hence treatments with pain-relief medications often just act to suppress a much deeper, underlying trigger. Naturopathic care aims to treat this underlying trigger. Changes in circulation and the micro-vessels of the cranium can lead to swelling or vasodilation of these blood vessels and an increase in pressure.  This can be triggered through tension (psychological or muscular), histamine release (through allergenic triggers including food or environmental sensitivities) and increases in inflammation or platelet clumping.  For more information and to take a deeper look at what’s triggering your headaches or migraines, talk to Dr. Kathy Van Zeyl, our Naturopathic Doctor.