Browsed by
Month: April 2017

Paddling Injuries and Active Release Techniques

Paddling Injuries and Active Release Techniques

Active Release Techniques® (ART®) and Paddling Injuries.

With Summer upon us in BC, it’s time to get outside and enjoy the activities that summer has to offer. Outdoor water sports, such as paddleboarding, canoeing, kayaking and rowing are perfect activities for the BC summer. However, injuries can be a common occurrence with sports that require lots of repetitive movement.

As any athlete knows, there is nothing worse than being unable to perform your best because of pain and injury. Unfortunately, injuries are a common occurrence in paddling sports such as canoeing, kayaking, rowing, and dragon boat racing. To make matters worse, these injuries are often slow to respond to traditional types of care, keeping paddlers sidelined for weeks, and sometimes months at a time.

Pain and injury, however, does not need to be debilitating and keep you from enjoying your sport. Active Release Techniques® (ART®), performed by our Chiropractors at the North Shore Wellness Centre, can provide effective treatment to address the common injuries associated with paddling sports.

Why are Paddling Injuries so Common?

It is important to understand that injuries can be classified into two basic types – acute and repetitive. Acute injuries occur following a trauma, such as a fall or major collision. Repetitive injuries, like the name implies, occur slowly over time as a result of performing the same motions over and over again. It is these acute injuries, from the repetitive stroking motion, which occur within paddling sports.

Over the course of a race or training session, the number of paddle strokes that the athlete is required to perform can quickly add up to hundreds and even thousands or strokes. Not only is the body required to perform a repetitive paddling motion but the body is also required to generate enough power to propel the boat through the water.  This force is generated and then transferred through the entire body, as the mechanics of the various paddling sports requires the muscles and joints to work together in an integrated manner. This concept of integration is referred to as the kinetic chain. With each stroke the paddler generates a force that is transmitted to the water through the paddle. The resultant reaction force from the water is then transferred back through the paddle to the arms and shoulders of the athlete, down the trunk, through the hips to the knees and foot, and finally to the boat, causing the boat to be propelled forward. As a result of this interconnectedness, the repetitive forces associated with paddling can lead to injury in a number of muscles and joints – most commonly the forearm, shoulder, back, and hip.

How Do Paddling Injuries Occur?

If even a minor problem exists in the strength, flexibility, or coordination of just one muscle or joint, it will not only lead to a problem in that specific area, but it will also cause the body to move in an unwanted and inefficient manner in an effort to compensate for the problem. These alterations in body movements are referred to as “movement compensations”. Movement compensations are very common, but on their own and with normal daily activities these problems in the muscles and joints often do not cause create significant issues. However, because of the high force and repetitive movements associated with paddling, even minor movement problems will be greatly magnified and will prevent the paddler from properly generating and controlling the forces associated with each stroke. As this occurs, instead of the muscle forces being generated and transferred effectively through the muscles and joints of the kinetic chain, the forces become concentrated at a particular area, usually the area of the movement compensation, which can result in injury. Due to the interconnectedness of the body, and the motions required to perform paddle sports, it is important to asses and evaluate the entire body to ensure the correct functioning of all areas, not just the location of pain and discomfort. Failure to identify and correct these compensations will not only prolong the injury process, but will also lead to the injury re-occurring over and over again as the underlying cause of the problem is not dealt with.

The Injury Process

As outlined, it should be clear that paddling is a highly repetitive activity that is associated with a tremendous amount of muscular force. Over time these repetitive forces can accumulate in the body, leading to strain and dysfunction of the muscles, ligaments, and joints. Although the presence of movement restrictions and compensations will greatly magnify this process, even the paddler with optimal technique will be subject to this strain accumulation simply due to the high force, high repetition demands of paddling. As time goes on and the paddler continues to train and compete, the strain will develop into micro-trauma. Initially this micro-trauma is not painful, but may be perceived as a mild ache or tightness in the muscles or joints.

Although only small, this 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 area. 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 body is subjected to the same repetitive forces of paddling over and over again.

This in turn causes the same muscles to become strained and subsequently repaired over and over again. Over time this scar tissue will build-up and accumulate into what are 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 scar tissue adhesions accumulate, it places more and more strain on the muscles and joints of the kinetic chain as they must now stretch and contract against these adhesions with each stroke.

This places even further strain on the body, which in turn leads to more micro-trauma. Essentially a repetitive injury cycle is set-up causing continued adhesion formation and progressive movement dysfunction. As the cycle progresses the ability of the muscles to contract properly is diminished, compromising the body’s ability to generate and transfer forces along the kinetic chain. At this point it is not uncommon for the muscles to give way and for a more severe to pain. In fact many paddlers come into our office explaining how they have had an injury but have not done anything different that may have caused the pain. When further questioned these paddlers almost always describe some mild pain or tightness 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 Can Paddling Injuries Be Fixed?

The Traditional Approach

In an attempt to treat paddling injuries, 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, ultrasound (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.

The main reason that these approaches are often ineffective is that 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 normal movements, and interfering with the normal flexibility and contraction of the muscles in the kinetic chain. Passive approaches such as medications, rest, ice, and steroid injections all focus on symptomatic relief and do nothing to address the muscle restrictions and movement compensations. More active approaches such as stretching and exercises are often needed for full correction 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 paddling injuries

Our Approach: ART® – A Better Solution

ART® stands for Active Release Techniques®. It is a new and highly successful hands-on treatment method to address problems in the soft tissues of the body, including the muscles, ligaments, fascia, and nerves. ART® treatment is highly successful in dealing with paddling injuries because it is specifically designed to locate and treat scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. By locating and treating the soft-tissue adhesions with ART®, it allows the practitioner to, 1) break-up restrictive adhesions, 2) reinstate normal tissue flexibility and movement, and 3) more completely restore flexibility, balance, and stability to the injured area and to the entire kinetic chain.

You can think of an ART® treatment as a type of active massage. The practitioner will first shorten the muscle, tendon, or ligament, and then apply a very specific pressure with their hands as you actively stretch and lengthen the tissues. As the tissue lengthens the practitioner is able to assess the texture and tension of the muscle to determine if the tissue is healthy or contains scar tissue that needs further treatment. When scar tissue adhesions are felt the amount and direction of tension can be modified to treat the problematic area. In this sense, each treatment is also an assessment of the health of the area as we are able to feel specifically where the problem is occurring. An additional benefit of ART® is it allows us to further assess and correct problems not only at the site of pain itself, but also in other areas of the kinetic chain, which are associated with movement compensations and are often contributing factors to the problem. This ensures that all the soft tissues that have become dysfunctional and are contributing to the specific injury are addressed, even if they have not yet all developed pain.

One of the best things about ART® is how fast it can get results. In our experience, the majority of paddling 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 paddling injury, simply call our office at (604) 980-4538. For more information on ART®, or regarding specific injuries, please send us an email at info@nswellness.ca.

Antioxidants … what are they and why do I need them?

Antioxidants … what are they and why do I need them?

What are antioxidants?

The vast majority of life depends on oxygen for its existence. Paradoxically, oxygen is a highly reactive molecule that damages living organisms by producing reactive oxygen species known as free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases. Consequently, organisms contain a complex network of antioxidant metabolites and enzymes that work together to prevent oxidation damage to cellular components like DNA, proteins and lipids.

In general, antioxidant systems either prevent these reactive species from being formed, or remove them before they can damage vital components of the cell. However, since reactive oxygen species do have some useful functions in cells, the function of antioxidant systems is not to remove oxidants entirely, but instead to keep them at an optimum level.

A recent study conducted by researchers from London found that 5 servings of fruits and vegetables reduce the risk of stroke by 25 percent. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

Antioxidant substances include:

 

What foods should I be eating to increase my intake of antioxidants?

  • Vitamin A and Carotenoids:
    • Bright-colored fruits and vegetables including: carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots
  • Vitamin C:
    • Citrus fruits like oranges, limes etc; green peppers, broccoli, green leafy vegetables, strawberries and tomatoes
  • Vitamin E:
    • Nuts, seeds, whole grains, green leafy vegetables, vegetable oil, liver oil
  • Lutein:
    • Dark green vegetables – kale, broccoli, brussel sprouts, spinach
  • Lycopene:
    • Tomato and tomato products, pink grapefruit, watermelon
  • Selenium:
    • Fish & shellfish, red meat, grains, eggs, chicken and garlic

 

Take home message

Antioxidants are found abundantly in beans, grains, fruits and vegetables. Try to eat fruits that are brightly coloured and dark, leafy vegetables. It’s best to get your antioxidants from foods instead of supplements, and try to minimize your exposure to oxidation stress like a nutrient poor diet, sunburns, smoking and pollution.

 

 

No Mystery about Fibromyalgia

No Mystery about Fibromyalgia

No Mystery about Fibromyalgia

Chronic Fatigue and her evil sister Fibromyalgia  (FM) plague our loved ones.  There is no known cause and therefore no cure for this mystery disease. Conventional treatment will include drugs (pain killers, anti-inflammatories, anti-depressants) to ease the symptoms however people are now turning to alternative therapies (beyond Physical Therapy, counselling and support groups) for less toxic possibilities, with actual, better, longer lasting results.

What is beneath the constant tightness, stiffness, debilitating body pain, fatigue, troubled sleeping, tender spots (see trigger point blog entry), increased sensitivity to heat, cold bright lights, bowel/bladder problems, headaches and anxiety?

There is evidence to suggest that spinal injuries, especially neck trauma are correlated to the symptoms of Fibromyalgia.  In 1997, Buskila et al. found fibromyalgia occurred 13 times more often after a whiplash neck injury compared to lower extremity fractures.(1) This relation between FM and trauma has gone largely ignored.

“But I haven’t hurt my neck recently” you might say.  In today’s society we are prone to many causes of physical injury.  Some people injure while playing sports (think heading the ball in soccer, going into the boards in hockey, or snowboarding falls);  some whip their necks blow drying hair (ladies, you know what I mean), sitting in the dentist chair too long or straining in front of the computer for hours day after day.  The list goes on.  All accumulate and injure the neck in time.

“Ok, so what about the neck injury?”  However the damage has occurred, the structural system (the spine) is now distorted which impacts or damages the nerves, muscles and connective tissue.  These distortions are called “subluxations”.  Subluxations can in alter enzymes, chemicals and hormone concentrations which are vital for everyday function (adrenals, cortisol, epinephrine which circulate through the entire body). These subluxations can create hyperactivity of the flight or fight (sympathetic nerves) system.  The body can handle this activity for short periods at a stretch.  However, if “on” too long, chaos is imminent.  In other words, it’s too much stimulation.  The lower brain stem function (that which is protected by the upper spine) is to calm and allows for healing.  It is not able to do this when injury to neck is involved.  Dr. Brad Shook, DC of North Carolina explains this well on this video: “brain stem stress”.

Who can help?  Chiropractors correct subluxations!  In a study of 23 FM patients who had suffered anywhere from 2-35 years, whose ages ranged between 11-76, when treated with Chiropractic,  demonstrated a 92-100% improvement in symptoms. (2)  These subjects resumed normal activity including full time work that lasted over one year at the time of follow-up!

What now?   Get the subluxations removed via Chiropractic care (hint…it is not just for FM), optimize healthy nerve communication to experience the body heal and thrive.  Take back your life and love to live once again.

 

Dr.  Anita Hildebrandt

Dr. Hildebrandt has been detecting and removing subluxations for 20 years.  She in turn receives Chiropractic treatments herself to aid in the prevention of disease.
References:

(1) Buskila D, Neumann L, Vaisberg G, Alkalay D, Wolfe F. Increased rates of fibromyalgia following
cervical spine injury. A controlled study of 161 cases of traumatic injury. Arthritis Rheum 1997;
40:446-452.

(2)  Amalu WC. Upper cervical management of primary fibromyalgia and

chronic fatigue syndrome cases. Today’s Chiropractic. May/June 2000;76-86.

 

A little information about Traditional Chinese Medicine (TCM)

A little information about Traditional Chinese Medicine (TCM)

Traditional Chinese Medicine

Traditional Chinese Medicine (TCM) is a medical system that began in China thousands of years ago. Treatment is designed to activate the innate healing responses that the body naturally has. The theory is based on Qi or vital energy which flows through the body and is influenced by the complementary opposites of yin and yang.

This concept forms the basis for all TCM disease processes, diagnoses and treatments. When the flow of qi is disrupted, this imbalance can result in disease or illness. The correct diagnosis of the disease or illness is then distinguished within a framework known as “pattern differentiation” and “differential diagnosis”

 

Diagnoses and Treating the Root Cause

Pattern differentiation is the primary principle used in order to identify and treat the root cause of each condition.

The TCM practitioner begins with an in-depth consultation to assess a patient’s overall health, diet, lifestyle choices and emotional state.

Once the pattern is identified, a comprehensive treatment protocol will be developed that may include acupuncture, herbal medicine, diet, exercise and lifestyle recommendations

A few of the most common conditions treated with TCM include:

Women’s Health Skin Diseases
  • PMS
  • dysmenorrhea
  • endometriosis
  • Urinary Tract Infection
  • Eczema
  • Psoriasis
  • Acne
  • Urticaria
Chronic Disease Management Other Benefits
  • Diabetes
  • Chronic Fatigue
  • Asthma
  • Rheumatic Diseases
  • Weight Loss
  • Allergies Relief
  • Sports Injuries and Athletic Enhancement
  • Acute and Chronic Pain Management