Health & Wellness Blog

Understanding Achilles Tendonitis: Causes, Symptoms, and Treatment Options

The Achilles tendon is one of the most crucial structures in the human body, connecting the calf muscles to the heel bone. It plays a pivotal role in everyday activities such as walking, running, and jumping. However, this strong band of tissue is susceptible to injury, with one common affliction being Achilles tendonitis.

What is Achilles Tendonitis?

Achilles tendonitis, also known as Achilles tendinitis, is a condition characterized by inflammation of the Achilles tendon. It typically occurs as a result of overuse or repetitive stress on the tendon, leading to irritation, swelling, and pain.

Causes of Achilles Tendonitis:

Overuse and Repetitive Stress:

Frequent participation in activities that involve sudden bursts of movement or repetitive stress on the Achilles tendon, such as running or jumping, can increase the risk of developing Achilles tendonitis.

Tight or Weak Calf Muscles:

Imbalance or weakness in the calf muscles can put excessive strain on the Achilles tendon, making it more prone to injury. Similarly, tight calf muscles can restrict the range of motion, leading to increased stress on the tendon during physical activities.

Improper Footwear:

Wearing shoes that lack proper support or cushioning can contribute to the development of Achilles tendonitis. High heels, for example, can shorten the Achilles tendon and increase strain during walking or running.

Poor Biomechanics:

Abnormalities in foot structure or gait mechanics can place undue stress on the Achilles tendon, leading to inflammation and injury over time.

Symptoms of Achilles Tendonitis:

Pain and stiffness along the back of the heel, especially after physical activity or prolonged periods of rest.

Swelling or tenderness in the area surrounding the Achilles tendon.

Difficulty walking or participating in activities that involve pushing off the foot, such as running or jumping.

Treatment Options:

Rest and Ice:

Resting the affected leg and applying ice packs to the affected area can help reduce inflammation and alleviate pain. Elevating the leg can also help minimize swelling.

Stretching and Strengthening Exercises:

Gentle stretching exercises can help improve flexibility and reduce tension in the calf muscles and Achilles tendon. Strengthening exercises targeting the calf muscles and surrounding muscles can also help stabilize the tendon and prevent future injuries.

Orthotic Devices:

Using orthotic devices, such as heel lifts or shoe inserts, can provide additional support and cushioning to the Achilles tendon, reducing stress and promoting healing.

Physical Therapy:

Working with a physical therapist can provide personalized treatment and rehabilitation programs tailored to individual needs. Techniques such as ultrasound therapy, massage, and electrical stimulation may be used to alleviate symptoms and promote recovery.

Medications:

Over-the-counter pain relievers, such as ibuprofen or naproxen, can help reduce pain and inflammation associated with Achilles tendonitis. In some cases, corticosteroid injections may be recommended to provide temporary relief from severe pain and inflammation.

Surgical Intervention:

In rare cases where conservative treatments fail to provide relief, surgical intervention may be considered. Procedures such as tendon debridement or repair may be performed to remove damaged tissue or repair the Achilles tendon.

Prevention:

Gradually increase the intensity and duration of physical activities to avoid overloading the Achilles tendon.

Incorporate stretching and strengthening exercises into your regular fitness routine to improve flexibility and stability.

Wear properly fitted shoes with adequate support and cushioning, especially during high-impact activities.

Listen to your body and address any signs of discomfort or pain promptly to prevent further injury.

Conclusion:

Achilles tendonitis can be a debilitating condition that affects individuals of all ages and activity levels. By understanding the causes, symptoms, and treatment options for Achilles tendonitis, individuals can take proactive steps to prevent injury and promote long-term tendon health. Remember to consult with a healthcare professional for proper diagnosis and treatment recommendations tailored to your specific needs.

With proper care and management, individuals can overcome Achilles tendonitis and return to their favorite activities with renewed strength and resilience. Let's prioritize tendon health and embrace a lifestyle that fosters wellness and longevity for years to come.

All about Osteoporosis & Common Treatments for it

Osteoporosis is a chronic, progressive condition that primarily is characterized by the loss of bone density. In many cases, people have no idea they have osteoporosis until they either fracture a bone or have a bone density test. Osteoporosis is very common and can be prevented or treated by a number of methods and means, some of the most common of which are:

Exercise

Exercise is probably the best preventive measure and non-medical treatment to reduce osteoporosis risk as well as the pain and discomfort that comes with osteoporosis. Cardio exercises like swimming, walking and cycling build up cardiovascular strength, while weight-bearing exercises strengthen weak bones. Flexibility exercises like yoga help with joint strength and range of motion. A good bone-friendly exercise regime would include all three of these sorts of exercises under the supervision of a personal trainer or physical therapist.

Diet

When it comes to osteoporosis, there are foods you should enjoy and those you should avoid. For strong bones, it’s best to eat foods that are rich in vitamins and minerals. Fruits high in vitamin C have been shown to prevent bone loss, as are foods that are rich in calcium such as dairy and leafy green veggies. Figs, potatoes and prunes are also good for your bones, as are tuna and peanut butter. Foods to avoid include those that are high in sodium, fats, and preservatives.

Medications

Bisphosphonates – examples include Boniva and Fosamax – are the most commonly prescribed medication for patients with high-risk osteoporosis and are used to prevent bone loss and reduce risk of bone fracture. Denosumab is administered intravenously, usually every six months, and is effective at reducing risk of fractures. However, once you start on this drug, discontinuing is not advisable as it increases bone fracture risk if you do. Selective Estrogen Receptor Modulators – SERM – is an FDA-approved medication that is used for the prevention and treatment of osteoporosis in postmenopausal women. SERMs act like estrogen on the bone, protecting its density.

Home Modifications

Treatment for osteoporosis also includes preventive measures. Modifications, such as installing assistive devices in your home, as well as keeping areas well-lit and frequently used items within reach, are all easy fixes to reduce fall risk.

Knowing Your Risk

As we age, we tend to lose bone density; this is especially true of post-menopausal women and men if they have low testosterone. A number of medical conditions, ranging from celiac disease, diabetes, inflammatory bowel disease and thyroid disorder, to name a few, can also increase your risk of developing osteoporosis. In these cases, treating or managing the underlying condition and symptoms can also help reduce osteoporosis risk.

How Physiotherapy Can Help You Recover From A Concussion

A concussion in medical terms signifies a traumatic brain injury brought about by a fall. A blow to the head or any other kind of injury that causes a jarring impact on the brain. A concussion not always accompanied by a physical sign of injury like any cut.

Concussion may cause unconsciousness and confusion, and it takes the brain quite some time to recover from the damage. After-effects may include frequent headaches, nausea, and vomiting, dizziness, heightened sensitivity to light. Sound difficulty in concentration and memory issues, among others.

The implementation of your treatment plan is carried out by your physiotherapist based on an in depth assessment of your concussion through performing several tests that would assess the symptoms you are experiencing as well. After such is identified, the management of your concussion will focus on your particular symptom area.

Cervical spine issues after a concussion

If the neck or spine has been affected by the concussion an injury, a physiotherapist can help with:

  • Strengthening neck muscles

  • Manual therapy to ensure the joints are moving well

  • Myofascial release techniques to ensure good mobility of the surrounding soft tissue

Vestibular issues after a concussion

Vestibular problems involving dizziness or imbalance can be helped with:

  • Balance training

  • Canalith repositioning maneuver (a head maneuver to move the ear crystals to an area of your inner ear that eases dizziness)

Visual disturbances after concussion

If vision is affected after a concussion, ocular reflex training can prescribed to improve visual motor control to reduce visual disturbances.

Exertion issues after a concussion

If exertion is a problem, exercise prescriptions should be part of a concussion management plan, with incremental progression of individually tailored exercises.

Healthy Living Tips to Whip Mind, Body Into Shape

So, you’ve made the resolution to start living a healthier lifestyle. Obviously, all you need to do is jog a few miles each day, right?
Wrong!
Healthy living is all about making smart choices for your body, diet, mind and overall well-being. The following tips can help you stay active and grounded to promote your goal of happiness and a healthier lifestyle.

Discover a new hobby
Outdoor activities are great ways to get regular exercise that’s enjoyable and rewarding. Hiking, swimming, and other uplifting physical activities with hobby potential are biking, running, rock climbing, horseback riding, dance and martial arts.

Try something new at the farmers market
Don’t get stuck in a rut by eating the same boring veggies; locate the nearest farmers market for fresh, seasonal produce. Try a new vegetable each week to up your intake and keep you interested. Unique veggies like kale, bok choy and butternut squash are high in fiber and antioxidants.

Trust your mom, don’t neglect breakfast
Morning preferences vary, but it’s important for everyone to get an energy boost to face the day — and breakfast is a great way to do this. You should wake up early enough to enjoy a meal, and if time is of the essence, rely on nutritious cereals or oatmeal.

For afternoon tea time: go red
Red tea is the hot new health drink. Green tea and black tea are full of disease-preventive antioxidants, but they’re also caffeinated. Red tea, or rooibos tea, has the same advantage of antioxidants without the consequences of caffeine. Plus, it’s recommended to help with anxiety, tension, allergies and digestive issues.

Unwind with a daily stretch
Whether it’s in between tasks at work or after your commute home, stretching your muscles increases blood circulation, improves posture and induces relaxation. Consult yoga or pilates instruction for a new stretch each day to build up your repertoire and make it a daily habit. You’ll notice long-term benefits like increased range of motion and less back pain.

Spring Cleaning Tips!

Detox Your Body

Spring is in the air, and while it’s natural to think of overhauling your home or office, you might want to consider giving your body a tune-up as well by detoxing—a process that is rooted in many traditional health practices such as ayurvedic and Chinese medicine.

Consult your health care provider before undergoing any type of detox, however, data suggest that most individuals without chronic medical conditions can withstand a simple detox, and the simplest of plans is to drink more water. Consistently drinking water each day can help rid your body of toxins even if you do nothing else.

Water is akin to the fountain of youth and is a key element to any body detox plan. To make the most of your water, opt for purified, enhanced water, such as Alkaline. Alkaline Water includes a distinctive alkalinity and high levels of stabilized, dissolved oxygen that help maintain the natural pH balance in the body. In addition, the super-oxygenated water promotes the removal of waste and toxins from the body and promotes digestive health through improved absorption of nutrients.

These tips should also  help you plan your detox:

•    Ditch the Dewars (and other booze). Alcohol acts as a toxin in the body and can promote dehydration. Reducing or eliminating alcohol increases your opportunity to drink more water.

•    Cut down on caffeine. Coffee, soda and the like are diuretics and can have a toxic effect on the body by depleting it of water and, like alcohol, cause dehydration. Curb the caffeine and replace it with water, especially enhanced, alkaline, ionized water, which has been shown to promote energy and overall health by allowing the body to absorb water more quickly.

•    Track your water intake. Most people don’t pay attention to how much water they drink daily, which usually isn’t enough. Aim for two quarts or eight 8-ounce glasses every day.

An Unknown Threat: What Poor Posture May Be Doing to Your Body

Feeling tense and achy? It may be due to poor posture.

While the media is touting warnings about “tech neck” — the neck pain and damage sustained from hunching over smartphones and other devices for too long — you’re actually risking harm to your overall health if any other body part becomes misaligned.

That’s because, as the American Journal of Pain Management notes, a person’s posture affects and moderates every physiological function, from breathing to hormonal production.

Yes, every physiological function.

How, you may ask? “Our muscles and ligaments routinely work to balance us as we sit, stand, bend and sleep,” says Sherry McAllister, DC, executive vice president of the not-for-profit Foundation for Chiropractic Progress. “Over time, however, uneven stress causes the body to adapt and change, subsequently causing aches and pains.”

Various factors can contribute to poor posture, including injury, stress, obesity, pregnancy and weak postural muscles. Chiropractors have been specifically trained, as part of their minimum seven years of higher education, to provide drug-free, hands-on care that helps to naturally align and strengthen the spine, as well as advise on healthy lifestyle habits.

And as far as habits go, in keeping with National Correct Posture Month, the Foundation for Chiropractic Progress is out with tips designed to help you develop smart ways to perfect your posture. Among them:

• Maintain a neutral spine, meaning chin up and shoulders pulled back.

• Avoid extended time spent with your head flexed forward.

• Don’t cross your legs while seated.

 

Help Relieve Chronic Pain

Many people who take medications for chronic pain sometimes wonder whether there is more they can do to manage their condition better. More and more, medical research is showing that the answer is a resounding yes.

While prescription and over-the-counter medications can be useful in treating chronic pain, efforts to manage pain can often be enhanced by using an integrative approach to care that combines traditional medicine with complementary and alternative therapies.

Integrative care can include a variety of methods such as yoga, acupuncture, massage, physical therapy, biofeedback, tai chi and meditation. Many experts agree that integrative care must be tailored to the patient, as not every treatment will be effective or appropriate for everyone. Each patient should have a plan that meets his or her individual needs.

“A pain management plan that utilizes an integrative approach yields the best results for many people with pain. In combination with medication, alternative and complementary therapies can help patients better manage their pain and lead more fulfilling lives,” says Robert Bonakdar, M.D., of the American Academy of Pain Management. “There is no one-size-fits-all solution, so people with chronic pain may need to try different therapies to find the best approach to pain management. Communicating openly and honestly with your healthcare provider is essential to finding the right approach.”

Today, integrative care is becoming an increasingly popular pain management strategy. In fact, the National Institutes of Health reports that 38 percent of adults in the United States (about four out of 10) use some form of complementary or alternative medicine to treat common problems such as back, neck or joint pain.

Healthy Eating for

a Happy Heart

When stress hits hard as it has during the pandemic, many of us eat more, and less-than-healthy comfort foods may be the treats we reach for first. But an unhealthy response to stress can be hard on your body, especially your heart. That’s why it’s smart — at the top of the New Year, or anytime — to try to eat more foods that nourish. It’ll make your heart happier, and maybe trim your waistline, too.

Eating nutrient-dense foods and meals that are lower in sodium and saturated fat, rich in fruits, vegetables, low-fat dairy, and legumes is scientifically proven to lower your blood pressure and cholesterol levels. Research shows that increasing your physical activity and watching your calories while following a balanced and healthy diet will also help you lose weight. This diet requires no special foods, and it helps you set daily and weekly nutritional goals using these simple guides:

  • Eat vegetables, fruits and whole grains

  • Include fat-free or low-fat dairy products, fish, poultry, beans, nuts and vegetable oils

  • Limit foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils such as coconut, palm kernel and palm oils

  • Limit sugar-sweetened drinks and desserts

To make it easier to follow this balanced diet for life, these tips can help:

  • Change gradually. Add one more serving of vegetables a day. Read nutrition labels to choose the food lowest in saturated fat, sodium or salt and added sugar.

  • Vary foods high in proteins. Try a mix of lean cuts of meat. Remove the skin from chicken. Eat fish once or twice a week. Eat two or more meals without meat each week.

  • Select healthy, tasty snacks. Have a piece of fruit, a few unsalted snacks such as rice cakes, fat-free or low-fat yogurt or raw vegetables with a low-fat dip.

  • Find substitutes. Try whole-wheat bread or brown rice instead of white bread or white rice. Try beans or seeds such as flax or sunflower seeds, if you’re allergic to nuts.

Combining healthy eating habits with other self-care activities can help you reduce stress and take care of your heart. Top of the list: move more throughout the day, get 7 to 8 hours of sleep, and try relaxation exercises such as meditation or yoga. If you smoke, try quitting, and develop a strong social-support system to help keep you motivated.

The Benefits of Cupping

Cupping therapy is a traditional medical technology steeped in thousands of years of history. It is a significant component of complementary and alternative medicine in the world of acupuncture. It is very popular in many countries, especially in China, Korea, Japan and Saudi Arabia. 

But how does it work?

Suction from cupping draws fluid into the treated area. This suction force expands and breaks open tiny blood vessels (capillaries) under the skin. Your body treats the cupping area like an injury. It sends more blood to the area to stimulate the natural healing process.

Focused blood flow can also help your body by flushing built-up toxins through the lymphatic system.  Cupping typically leaves round bruises on a person's skin, where blood vessels burst after exposure to the procedure's suction effects.  This is normal and may fade after a few hours while others take up to two weeks to disappear completely. The discolourations are related to your body's health at the time of cupping. If you'd like those marks to go away faster, do two things: hydrate and rest.  It is usually recommended that a second session of cupping does not take place until those bruises are gone.  

Staying safe through COVID

Getting vaccinated is easy and safe. We should all spread the word and help our friends and family get vaccinated wherever we can.  We can help flatten the curve of Covid 19 and its inevitable variants by staying vigilant, social distancing, wearing a mask and getting vaccinated.  

Once we have received the first two shots of the vaccine, a booster dose is required.  A booster dose is an additional shot of vaccine that helps you maintain and lengthen your protection against severe outcomes of COVID-19. When you get a booster dose, you're helping protect you and the people around you from COVID-19. You will receive either the Moderna or Pfizer (mRNA) vaccine. These vaccines are interchangeable.

Do your part for your community and step up to get vaccinated.

https://www2.gov.bc.ca/