Heat Exhaustion vs. Heat Stroke

Heat exhaustion occurs when a person loses too much water and salt due to a combination of extended exposure to the heat and failing to stay adequately hydrated. If a person fails to cool their body temperature, heat exhaustion can turn into a life-threatening condition known as heat stroke. 

Heat stroke is where the body loses its ability to control its internal temperatures and the body no longer has the ability to sweat. When in situations of extreme heat, pay close attention to young children and the elderly as they are at an increased risk of developing heat exhaustion, heat stroke or dehydration.

Staying Hydrated in the Heat
With this hot weather it is important to keep our bodies hydrated as heat related illness can alter our body’s performance and place it under strain to the point that emergency care is required.

Signs of dehydration are: dry mouth, thirst, headache, fatigue, dizziness, light headiness, fainting and infrequent urination.

 Tips to stay hydrated in the heat are:

• Reduce or eliminate the amount of caffeinated, carbonated & alcoholic beverages consumed
• Eat more fruits and vegetables
• Take a reusable water bottle with you and use it throughout the day (if bottle after bottle of water seems bland, try adding a little extra flavor with lemons, limes or fresh berries).
• If you plan on exercising don’t just drink beforehand, hydration should occur long before physical activity
• If you normally don’t, try to include a glass of water with every meal

Nutrition: Vitamin D

Essential for promoting calcium absorption and bone growth, vitamin D helps prevent rickets in children and protects older adults from osteoporosis. Vitamin D also plays a role with immune function and reduction of inflammation.

Pop quiz! Can you name three food sources where vitamin D is naturally present? You can earn bonus points if fish liver oils were the first answer that came to mind. In reality there are very few foods that naturally contain the fat-soluble vitamin D. Small amounts can be found in beef liver, cheese and egg yolks. Most people actually meet their vitamin D needs through sun exposure. When ultraviolet (UV rays) strike the skin this triggers the synthesis of vitamin D. Keep in mind direct exposure to sunlight and UV rays (including tanning beds) needs to be limited as UV radiation is a carcinogen and is linked to age-associated dryness and in more severe cases metastatic melanoma.

Vitamin D is available as a supplement and in fortified foods (cereal flours and orange juices). Research is also indicating that vitamin D may have a therapeutic role in preventing diabetes. Other studies are indicating that vitamin D may help in alleviating symptoms of depression, especially in the winter months. 

Did you know: UVB radiation is not able to penetrate glass, meaning sun exposure through a window does not produce vitamin D? 

Groups at Risk for Vitamin D Deficiency

• Breastfed Infants - Vitamin D requirements cannot be met by breast milk alone
• Older Adults - aged 50+, cannot synthesize Vitamin D as effectively
• Populations with Limited Sun Exposure - northern latitudes or homebound individuals
• Individuals with Fat Malabsorption - since vitamin D is fat-soluble there needs to be some dietary fat in the gut for absorption.

Combining Active Release Techniques with Functional Anatomy Palpation

A posting from Andrew Bouchier, RMT:

Like all health professionals, massage therapists are obliged to pursue professional development. Within certain constraints we are free to choose the courses we will take as we continually enhance our knowledge and skills. Of course, the variety is wide and so when when a peer or a mentor makes a strong recommendation, I listen. That’s how I came to be an Active Release Techniques provider. It’s also why I took the Functional Anatomy Palpation (FAP) courses.

Dr. Andreo Spina, a Canadian chiropractor developed the Functional Anatomy Palpation series in response to a need that he perceived in the training of manual practitioners: 

    “(O)rthopedic tests” were designed… 
           for “orthopedic conditions”, 
            by “orthopedic surgeons”.

Chiropractors, physiotherapists and massage therapists were typically trained to identify traumatic injuries, i.e. less common musculoskeletal (MSK) problems. For these injuries the most appropriate intervention would be surgery. On the other hand, for micro trauma and repetitive stress injuries to soft tissues like muscles and tendons (i.e. the most common MSK problems) there was no comprehensive system that could be used to determine what was happening.

Before the integrity of any soft tissue can even be assessed however, it must first be correctly identified. The human body has several hundred muscles and a successful treatment will depend on accurately locating and identifying the problem muscle. It must be differentiated from all of the muscles that lie around it. This is where FAP particularly shines. As Dr. Spina puts it:

   “Specificity of diagnosis = Specificity of treatment
                       = Specificity of results”

You might well ask “How is an ART treatment different if the practitioner also uses FAP?” In fact, the experience of it would be no different yet the treatment could be substantially more effective, because the problem would be more quickly identified. As a therapist, I found that FAP training filled in gaps in my skill set. I began to treat some particular problems with much greater success, for instance, the groin tension that soccer players commonly experience.

Clinically, I have found that applying Active Release Techniques using Functional Anatomy Palpation principles has proven to be a winning combination. I believe that my clients agree.

Success Stories of ART

I developed a nasty case of tennis elbow after a busy weekend of skiing and playing shinny hockey (a sport I had never played in my life but why not now)? After about three weekends during which I could hardly lift my coffee cup, let alone do any chores around the house and forget strength training in my aerobics classes, I decided that it was time to seek help.

Dr. Rodwin was very thorough in her assessment and suggested that I try Active Release Technique. Apparently, my arm and shoulder muscles were quite tight and there was plenty of scar tissue there, which probably led to the stress on the ligaments at the elbow.

Initially, I found the treatments somewhat uncomfortable, and I did experience some tenderness afterward, but Dr. Rodwin was always careful not to give me more than I could tolerate. Within weeks my elbow pain started to go away. Before I knew it, my coffee cup was not a painful lift and I began to resume strength training in my fitness classes.

For several years, though I am quite physically active, I have suffered from muscle pain and muscle spasms that were actually quite extraordinary for a person at my fitness level. I had complained to my doctors many times about it, but to no avail. My potassium levels were normal and no one could figure it out (I wondered if anyone really cared, as I did continue with my active lifestyle in spite of the discomfort and pain). It was becoming impossible to stretch many of my muscles because of tightness and/or cramping. The result of not being able to stretch made the muscles even tighter which was causing more pain in my back and other joints as well. I was afraid that I had some serious illness.

The ART treatments in the lower body were somewhat uncomfortable at the beginning and I did experience bruising which Dr. Rodwin had mentioned was a possibility. She was always accommodating when the bruises were too sore for a treatment. But, the payoff was huge!

I had not had a good run in five years: my left leg had ached every step of the way to the point of my foot dropping and causing me to trip. The pain and foot drop have disappeared! I actually look forward to my runs now, where I was about to give up running completely. I can get out of bed in the morning almost pain free! I can stretch! I had almost given up some of these activities because they weren’t fun anymore. Now, I’m back and feeling great!

Active Release Technique (ART)

ART

If you have ever pulled or torn a muscle or severely injured a muscle group, chances are you have muscle adhesions in that area of your body. Muscle adhesions act like your body’s natural ‘Band-Aid’, as it is a strategy to help repair damage. The downside is that along with other scar tissue, muscle adhesions can cause a person pain and discomfort leading to that ‘old and worn’ feeling. Similar to plastic wrap, adhesions can bind two tissues together, resulting in decreased muscle length and the muscle becoming non-compliant. Cramping of the lower limbs at night is a typical sign of a non-compliant muscle.

Many individuals believe that a few stretches and time will release the adhesions, however; active release technique (ART) offers a much better approach. An advanced massage technique, ART is designed specifically to release and relieve tension found in muscles, tendons and fascia (the muscle covering). ART treatment works by breaking up adhesions and restoring integrity to the soft-tissue. In principle this is achieved by maintaining contact on the adhesion, with the muscle in a shortened position and elongating the muscle along its fiber orientation to break up the adhesion.

Concerns about ART include pain during treatment and treatment length. The sensation patients often experience is one of those “hurt so nice” feelings and significant results are often seen within 3-4 weeks. Once the restrictions have been removed an effective stretch routine plays a role in preventing the return of restrictions.

Treatable Conditions with ART

There are over 500 ART treatment protocols and ART can help with various conditions such as back, hand, wrist, elbow, hip, knee, neck, shoulder and foot pain, as well as injuries specific to sports such as golfing, running, paddling and swimming.

One of the benefits of ART is the quick results it can achieve. When combined with a stretch and exercise routine, muscles, tendons, ligaments and nerve related problems tend to respond well to ART treatments.

All of Back to Health’s health care practitioners are certified in ART, for more information regarding conditions that can be treated using ART click here: Active Release Techniques.

Active Release Techniques Can Help Resolve Many Common Back Conditions Including:
→ Facet syndrome
→ Muscle strains/pulls
→ Arthritis
→ Sciatic Nerve Entrapment
→ Disc Injuries
→ Mechanical low back pain

The Injury Process

Over time repetitive forces on the body accumulate placing strain on muscles, ligaments, tendons, and joints. This process can be amplified when the body already has movement restrictions. As time goes on athletes or active individuals will continue their training regime or daily activities leading to micro trauma. While this may not be aggravating or painful, the individual may experience tightness or a slight discomfort. These tiny damages to the tissue still require repairs and small amounts of scar tissue will be laid down around the site of injury, the body’s normal response to micro-trauma. The issue lies with the repetitive nature of an individual’s activities. By constantly straining/stressing the same areas more and more, scar tissue is laid down at the same tissue sites, eventually building up into an adhesion. At this point you will really notice a difference in muscle function such as pain and joint restriction. If the cycle continues the muscle’s ability to contract may become affected to the point where an individual’s stability can become compromised, such as a runner’s knee.

Traditional approaches to these types of muscle injuries make use of anti-inflammatory medications, rest and ice. Unfortunately these interventions fail to address the underlying adhesions that are binding tissue and restricting movement.

Active release technique combined with stretch protocols is a more active approach to addressing the adhesions, which don’t treat themselves!

Who Can Provide ART Treatment?

Healthcare providers that are licensed to work on soft-tissue conditions and injuries can take ART courses. This includes Chiropractors, Massage Therapists, Physical Therapists and Medical Doctors. Personal Trainers & Physical Therapy Assistants are not licensed to treat soft-tissue conditions and are not able to take ART courses. ART involves over 500 protocols and providers are trained to have an advanced feeling for tissues, including their texture, tension and movement.

Stretch of the Month:

Last month we had an article on Illiotibial Band Syndrome and how it is a repetitive strain injury that can cause problems for runners and cyclists. To avoid ITB tightness it is a good idea to incorporate stretches with a foam roller into your stretching routine, as a foam roller can help to increase flexibility and reduce muscle tension. To perform the ITB stretch:

1. Lie on your right side with the roller just under your hip-bone.
2. Straighten your right leg, support yourself using your arms and if needed, the left leg.
3. Roll from the hip down the outer side of your leg to the knee.
4. Repeat on the other side

Active Release Technique (ART) - How and why it works

Do you have sore, tired, aching muscles and joints? Have you suffered from a fall or an injury that hasn't recovered fully? The truth is that at some point in our lives we have all had times where the constant aches and pains can get us down. However there is a solution to relieving this tension and restoring movement for long term gain: Active Release Technique.

How do we build up tension? Why can’t stretching or exercise alleviate everything?

Through all of our daily activities we will naturally accumulate scar tissue over time. This process helps us to strengthen our tissues as we move and adapt to life’s various activities and strains. However much like the plaque on our teeth, without proper maintenance and care this scar tissue can start to limit our movement and functionality. The same can be said when we have a trauma or injury. Scar tissue acts as a protective barrier around the injury to help with healing. Once that healing is done, however, the scar tissue can restrict our full range of movement, causing us to use other muscles to compensate and thus tiring us out more. Stretching and exercise is always good maintenance for our bodies but it sometimes isn’t enough when scar tissue is limiting that very function. This is where Active Release Technique can be effective in maintenance care.

How does Active Release Technique work?

Active Release Techniques focus on relieving pain right at the source of the discomfort by releasing the scar tissue that has accumulated. Think of sausage links in a frying pan when they get stuck to the bottom of the pan; this is how your scar tissue becomes over time. Active Release Techniques actively stretch the area with the muscle or joint movement right at the source. This helps to realign the scar tissue in a better direction to allow increased movement and pain relief. The number of treatments will depend on the amount of scar tissue present or the type of injury caused in the area.

I've heard that it hurts to get Active Release done. Does it?

Active Release techniques can be tender or sore at times but this is usually because of the realignment of scar tissue. Patients have told me it feels like “a good hurt” or “like someone removing a thorn”. It should never hurt to the point of unbearable pain. Your doctor or therapist will consult with you before the treatment and during the techniques to help find the right level of comfort for you.

Scar tissue is a normal strengthening process of life but it doesn't have to cause us pain or interfere with our activities. Regular maintenance is important to help keep us limber and ready to take on what life throws at us. Don’t let scar tissue keep you limited – book in with us at Back to Health Wellness Centre today!

For more information on Active Release Technique and how it can help you click here:
http://www.activerelease.com/what_patients.asp