Polyclinic Rehabilitation Institute

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Five things you can address that cause insomnia

It seems almost everyone has insomnia these days, including, possibly, you. People either can’t fall asleep, they wake up after a few hours of sleep and can’t go back asleep, or they aren’t able to sleep deeply. The reasons for insomnia vary from person to person, but it’s typically not due to a sleeping pill deficiency.

Instead, the reasons behind insomnia or poor sleep can be startlingly straightforward, although addressing them may take some diet and lifestyle changes.

In this article I’ll go over often overlooked issues that cause insomnia and poor sleep. Don’t assume a powerful sleeping pill is your only answer. Look at the underlying causes first and address those.

1.       Low blood sugar. Do you wake up at 3 or 4 a.m., racked with anxiety and unable to fall back asleep? That could be caused by a blood sugar crash, which raises stress hormones (hence the anxious wake up). Eating small but frequent meals, never skipping meals, and avoid sugary and starchy foods are important to keep blood sugar stable. Additionally, eating a little bit of protein before bed and at night if you wake up may help.

 2.       High blood sugar (insulin resistance or pre-diabetes). Do you fall asleep after meals yet struggle to fall asleep at night? Do you wake up feeling like you’ve been run over by a truck, but are wide awake at bedtime? It could be high blood sugar, a precursor to diabetes, is driving your primary stress hormone cortisol and keeping you up. A telltale symptom of high blood sugar is falling asleep after meals, especially starchy meals. Minimizing sugary and starchy foods, not overeating, and exercising regularly can help you rewind insulin resistance and sleep better at night.

 3.       Too much blue light. Are you staring into a computer, phone, tablet, or TV screen right before bed? If so, you’re confusing your body’s sleep hormone production. The body recognizes blue light as daylight, which suppresses the production of melatonin, our main sleep hormone. Limiting your exposure to blue light at night can help boost your body’s production of sleep hormones. Wear orange glasses two hours before bed, use orange bulbs in your nighttime lamps, and limit your evening screen time to boost melatonin.

 4.       Inflammation. If you are chronically inflamed it drives up your stress hormones, which can keep you awake. This is particularly true if you’re experiencing inflammation in your brain, which can cause anxiety. One of the most common causes of chronic inflammation is an immune reaction to foods, especially gluten, dairy, eggs, and various grains. Screening for undiagnosed food sensitivities and an anti-inflammatory diet can help you hone in on what’s causing your insomnia or poor sleep.

 5.       Hormone imbalances. Hormone imbalances can significantly impact sleep. Low progesterone, which is a common symptom of chronic stress, heightens anxiety and sleeplessness. An estrogen deficiency in perimenopause and menopause has been shown to increase anxiety, insomnia  and sleep apnea. In men, low testosterone is linked with poor sleep and sleep apnea. Also, low hormone levels can be inflammatory to the brain, increasing anxiety and insomnia.

Many things can cause insomnia and poor sleep, however these 5 are some of the more common. While you are addressing the underlying factors of your sleep issue, you can aid your ability to sleep with safe and natural compounds, depending on the mechanism. Ask the nutritionist in our office how we can help

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Benefits of sports massage

It is likely you will have heard of sports massage, seen it advertised, or even received sports massage in the past. But you might be wondering what benefits it offers, is it for me and what does massage at PRI entail. We asked our one of our massage therapists to give us a low-down:

Massage and it’s benefits:

There are numerous benefits to receiving massage, including physical, physiological and psychological. This is one of the reasons it is such a popular choice for people from all walks of life providing an effective treatment according to the particular needs of a client. Below are just a few of the benefits that massage can provide:

•Relaxation – massage helps the muscles relax through heat generated, circulation and stretching. It may also lower high blood pressure.

•Flexibility – someone with tight muscles may have better flexibility following treatment.

•Pain Reduction – massage assists in reducing tension and releases the body’s endorphins, influencing our pain reception.

•Recovery – massage can help improve recovery from trauma and fatigue.

•Prevention – massage can assist in the prevention of injury in the long term.

•Health – massage helps maintain and improve the health of the soft tissues due to the effects on blood circulation.

•Invigoration/Increased Energy – massage can leave you feeling invigorated and with more energy. This can be of real benefit before an event or competition.

•Reduces Anxiety – massage induces relaxation which in turn reduces anxiety.

 Is it for me?

Hopefully that all sounds great but now you might be wondering is sports massage for me? Sports and remedial massage can actually benefit everyone. As the name suggests it can be a valuable asset for people involved with sports and fitness at all levels from casual sport participants and weekend warriors to professional athletes. Massage can help you recover quicker which in turn allows for more intensive training with a lower risk of overuse injury. As well as post-event or post-training, massage can assist pre-event. In the build up to competition it can help achieve the fullest recovery possible allowing for maximum performance but it can also be used to reduce anxiety if required or increase stimulation and invigoration. As well as sports people the same benefits can be applied to other active professions such as performers, dancers and musicians.

 However sport and remedial massage is not only useful for those involved in sport or who have an active lifestyle. It can be very beneficial to those recovering from all types of injury by aiding the healing and rehabilitation processes. Many people suffer from minor and chronic injuries resulting from their job whether this is due to a repetitive movement such as a painter reaching overhead to paint or someone not moving very much at all such as a desk based office worker. Sport and remedial massage can aid in relieving pain in the affected areas of the body whilst also helping to correct postural imbalances and poor mobility and movement patterns. Remedial massage can also assist those suffering from a range of other medical conditions.

 Sport & Remedial Massage at PRI:

 PRI offers sports massage at a range of their clinics delivered by experienced and qualified therapists who are trained to assess, treat and rehabilitate minor and chronic injuries. We employ a range of massage techniques working on both deep and superficial layers to maximise the benefits of massage. We may also include postural assessment and other soft tissue techniques such as Soft Tissue Release and Muscle Energy Techniques within our sessions to offer the best treatment to each individual. Our aim is to work with everybody who comes to see us to treat not just the symptoms but also the cause. We also work closely with the physiotherapists which allows us to call upon their experience and expertise should we need to.

 If you have any questions or queries please get in touch and we would be happy to help!

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Keeogo for IBM

Inclusion body myositis (IBM) is a progressive muscle disorder characterized by muscle inflammation, weakness, and muscle wasting. It is a type of inflammatory myopathy. IBM develops in adulthood, usually after age 50. The symptoms and rate of progression vary from person to person. The most common symptoms include progressive weakness of the legs, arms, fingers, and wrists. Some people also have weakness of the facial muscles (especially muscles controlling eye closure), or difficulty swallowing (dysphagia). Muscle cramping and pain are uncommon, but have been reported in some people.

Most people with IBM progress to disability over a period of years. In general, the older a person is when IBM begins, the more rapid the progression of the condition. Most people need assistance with basic daily activities within 15 years, and some people will need to use a wheelchair. Lifespan is thought to be normal, but severe complications (e.g. aspiration pneumonia) can lead to loss of life.

The underlying cause of IBM is poorly understood and likely involves the interaction of genetic, immune-related, and environmental factors. Some people may have a genetic predisposition to developing IBM, but the condition itself typically is not inherited.

There is currently no cure for IBM. The primary goal of management is to optimize muscle strength and function. Management may include exercise, fall prevention, physical therapy, occupational therapy, and speech therapy (for dysphagia).

While the medical community is searching for therapies to target the root of this condition, a recent technological breakthrough has allowed patients with IBM to achieve a remarkable improvement in their lifestyle. Without the KeegoTM device, patients walked slowly, had to stop when taking stairs from exhaustion, had a difficult time picking up objects from the floor, exerted strenuous effort, when getting up from a chair to walk down the hall. Patients with IBM wearing a KeegoTM device were able to achieve healthy movement patterns during several clinical trials. The same patients were able to walk about quickly, had no trouble walking up or down the stairs, picked up objects from the floor with little effort, and were able to easily sit down, and get up from the seat without propping themselves up with their hands.

If you suffer from IBM , please see a specialist at the PRI clinic. They are specifically trained to properly introduce your body to the KeegoTM device, which will allow your body to achieve a remarkable improvement in your lifestyle. To book an appointment, please call or follow these links.

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E-mail: [email protected]

Web:   www.priclinic.com

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Chiropractic treats asthma

On April 9, 2018, the Journal of Pediatric, Maternal & Family Health published the results of a case study showing chiropractic helping a 9-year-old who was suffering from asthma as well as a number of other functional health issues.

The study begins by noting that in 2012, the Centers for Disease Control and Prevention (CDC) reported that approximately 10 million children were diagnosed with asthma, of which 6.8 million of those children continue to live with this problem today. The study reports that in the period between 2002 and 2007, the cost of asthma in the U.S. was 56 billion dollars. Additionally, in 2008 alone, it was estimated that children were absent from school for a total of 14.4 million days from this condition.

According to the professional version of the Merck Manual, "Asthma is a disease of diffuse airway inflammation caused by a variety of triggering stimuli resulting in partially or completely reversible bronchoconstriction". The authors of the study explain asthma by stating, "Asthma is a bronchial tube disorder that is caused by an immune response to a variety of stimuli that causes airways to hyper react to its environmental input." In layman's terms, asthma is when some kind of irritant causes the tubes leading to the lungs to constrict and reduce airflow.

In this case, a 9-year-old boy was brought to the chiropractor. The boy was suffering with a number of health complaints with the chief among these being asthma. His asthma had resulted in four previous trips to the emergency room with one of those visits requiring a five day in stay at the hospital. His problem required him to use an Albuterol inhaler one to four times each day.

In addition to the asthma, the boy also suffered with mid back pain that was worse when sitting at school. He also suffered from headaches and neck pain that was accompanied by dizziness. Since birth, it was reported that it would take the boy between one to three hours to fall asleep each night. In addition to all these issues the boy was also suffering with episodes of low back pain, leg and foot pain, colic, sugar cravings, stomachaches, constipation, diarrhea, allergies, behavioral problems, ADHD and eczema.

A thorough chiropractic examination revealed a number of areas of postural distortion and neuromusculoskeletal system dysfunctions. Thermal scans and surface EMG scans also showed variations along the child's spine. It was determined that subluxations were present and chiropractic care was started.

As the chiropractic care progressed, the child's asthma started to show steady improvement to where he was able to reduce his medication from four times per day to an as needed basis. Additionally, the other symptoms he was experiencing also started to reduce. His sleeping returned to normal so that it did not take hours for him to fall asleep. The boy's complaints of headaches, stomachaches, constipation, diarrhea, neck pain, and back pain were all resolved. It was even noted that he no longer needed special accommodations at school for his ADHD diagnosis.

 Previously, the boy would regularly miss days of school due to his asthma and illnesses. After starting chiropractic care, it was reported that he only missed one day of school, his grades greatly improved, and the boy made honor roll.

In the study conclusion the authors wrote, "This case study shows that chiropractic care to reduce vertebral subluxations may lead to improved health outcomes. It adds to the current literature on the positive outcomes of chiropractic care and children with asthma and other functional disorders."

For more tips on how to reduce symptoms of asthma, please see a chiropractor in our office and ask how we can help.

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Baby with chronic constipation helped with chiropractic

From the January 2018 issue of the Journal of Clinical Chiropractic Pediatrics comes a documented case study of chiropractic helping a baby who was suffering from chronic constipation. In children, constipation can be expressed as infrequent bowel movements and can have hard and dry stools.

The study begins by noting that between 5-30% of the child population will suffer with this issue. More than one third of the cases become chronic, lasting for more than 8 weeks. The study reports that many factors can contribute to the issue including dehydration, dietary factors such as cows milk intolerance, or a change in diet. Certain organic issues can also lead to constipation as well as psychological factors including purposefully withholding stools which can become an acquired behavior in some children.

If no known cause can be found for the constipation, it is referred to as idiopathic constipation. The study describes how this problem can be detected by noting, "Signs and symptoms of childhood constipation include excessive flatulence associated with a foul smell, infrequent passing of stools, abdominal pain and withholding or straining to stop the passage of stools.

In this case, a mother brought her 2-year-old son in to see the chiropractor. The boy's problems primarily included three weeks of right shoulder and arm pain which was affecting his daily activities as well as his sleep. His mother additionally reported that her son was suffering with chronic constipation for over a year and was taking what she described as a "significant" amount of medication for the issue. The boy's bowel movements were extremely foul smelling and very painful to pass. The child was eating a very nutritious and healthy diet which would rule out dietary concerns for causing the constipation.

A chiropractic examination was performed which included inspection, range of motion, and palpation of the spine and pelvic bones. With the findings, age-specific chiropractic care was started on the boy. After only one visit, the child was completely free of the initial pain of right shoulder and arm pain. Within ten days, the boy's mother reported that her son was having more frequent bowel movements associated with looser stools and less straining. As a result, the boy's mother was able to reduce his medication.

The study records that after four visits "...the mother reported that for the first time in his life, the child was sleeping throughout the night without waking and routinely passing a stool with no complaint." After two additional visits the boy was having regular bowl movements without any straining.

In the abstract of this study, the authors give an overview of the case and the results by stating, "After four treatments, the frequency of bowel movements increased from once every other day to twice a day and use of medication decreased. Sleep quality also improved. As a result of the improvements noted with this intervention, a musculoskeletal mechanism for the development and persistence of constipation in children has been proposed."

If your child is constipated, for more info on how chiropractic can help, please contact our office at

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Walking for half an hour a day can reduce severity of stroke

People who walk just 35 minutes a day or participate in light to moderate physical activity, such as swimming two to three hours a week, may have less severe strokes than people who are physically inactive. In a new study to determine physical activity, participants were asked after the stroke how much they moved or exercised during leisure time before the stroke. Questions about duration and intensity of exercise were used to determine the average amount of physical activity. Relatives were asked to confirm exercise levels when needed.

Study author Katharina S Sunnerhagen, said, “Stroke is a major cause of serious disability, so finding ways to prevent stroke or reduce the disability caused by stroke are important. While exercise benefits health in many ways, our research suggests that even simply getting in a small amount of physical activity each week may have a big impact later by possibly reducing the severity of a stroke.”

Light physical activity was defined as walking at least four hours a week. Moderate physical activity was defined as a more intense exercise such as swimming, brisk walking, or running two to three hours a week. Of study participants, 52% said they were physically inactive before having their stroke.

Researchers found that people who engaged in light to moderate physical activity before their stroke were twice as likely to have a mild stroke rather than a moderate or severe stroke when compared to people who were physically inactive. Sunnerhagen added, “There is a growing body of evidence that physical activity may have a protective effect on the brain and our research adds to that evidence. Further research is needed to better understand just how physical activity influences the severity of a stroke.”

While the medical community is searching for ways to prevent or reduce the severity of this condition, as well as the side effects of it, a recent technological breakthrough has allowed patients who suffered from stroke to achieve a remarkable improvement in their lifestyle. Without the KeegoTM device, patients walked slowly, had to stop when taking stairs from exhaustion, had a difficult time picking up objects from the floor, exerted strenuous effort, when getting up from a chair to walk down the hall. Patients after stroke wearing a KeegoTM device were able to achieve healthy movement patterns during several clinical trials. The same patients were able to walk about quickly, had no trouble walking up or down the stairs, picked up objects from the floor with little effort, and were able to easily sit down, and get up from the seat without propping themselves up with their hands.

If you suffered from stroke, please see a specialist at the PRI clinic. They are specifically trained to properly introduce your body to the KeegoTM device, which will allow your body to achieve a remarkable improvement in your lifestyle. To book an appointment, please call or follow these links.

Tel:      [phone]

E-mail: [email protected]

Web:   www.priclinic.com

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When teen menstrual cramps and PMS are disabling

It’s an all-too-common scenario for teen girls today: That time of the month comes around they are home from school white-knuckling it through agonizing menstrual cramps, having only just endured a week of equally debilitating PMS depression and anxiety.

It’s just your standard entry into womanhood, right? Not!

Although hormonal irregularity is normal in the early years, excessive pain and anguish is not. It signals underlying causes of hormonal imbalance that may be alleviated through diet and lifestyle changes.

Of course one must also consider the possibility of serious medical disorders such as uterine fibroids, pelvic inflammatory disease, or, most commonly, endometriosis, disorders that tend to be overlooked in young girls in early menses.

Going beyond NSAIDS and the pill for teen cramps

The conventional approach to severe cramps and PMS is the use of over-the-counter pain medication and low-dose oral contraceptives.

Oral contraceptives are synthetic hormones that interfere with the body’s natural hormonal feedback loops and disrupt the balance of intestinal flora, not to mention raising the risk of serious medical complications such as migraines, stroke, and even cancer.

Although birth control pills can bring relief, it’s better to ask why hormones are imbalanced in the first place. Birth control pills merely resolve the symptoms but not the cause of teenage menstrual cramps and PMS.

 Here are some underlying causes of severe teen cramps and PMS

The female hormonal system is intricate, complex, and easily toppled by many modern habits we consider normal. Add standard teenage predilections for excess and indulgence, and you’ve got a recipe for monthly sick days home from school.

 Here are some common factors we see when looking at teenage menstrual cramps and PMS with a functional medicine perspective:

 Unstable blood sugar skewing hormones. This is very often an underlying factor of hormonal imbalance in women of all ages, but particularly in teens. Skipped meals, diets high in sugar, caffeine, processed carbohydrates, junk foods, and other staples of teen diets can cause the delicate balance between estrogen and progesterone to spiral out of control

 Polycystic ovarian syndrome (PCOS) frequently occurs when blood sugar is chronically out of balance, and brings with it the requisite symptoms of severe cramping and PMS. Other PCOS symptoms include depression, acne, irregular periods, and ovarian cysts (with pain).

 A diet that eliminates sugar, minimizes caffeine, regulates carbohydrate consumption, and focuses on plenty of produce and healthy proteins and fats can help bring blood sugar, PCOS, and the accompanying cramps and PMS under control. Of course, this won’t be easy for the average teen girl, but sometimes the pain of the problem outweighs the pain of the solution.

 Adrenal imbalances. The adrenal glands are two walnut-sized glands that sit atop each kidney and produce adrenal hormones. Teen habits of missing sleep, pushing themselves too hard, skipping meals, and eating too much sugar all send adrenal function into over drive or under drive.

 Adrenal imbalances severely impact hormonal balance and can deplete progesterone, the “calming” hormone that helps prevent PMS.

 Too much screen time. Hormonal balance is tightly linked to the light cycles of day and night. The blue light emitted from smart phones, tablets, and TVs are interpreted as sunlight by the brain. When teen girls stare into their phones texting and sharing late into the night, the brain, and then the hormones, become awfully confused as a result. (This also causes insomnia.)

 Although restricting exposure to screens is a tall order for today’s teens, you may be able to convince your daughter to wear orange glasses, use an orange film over the screen, or download an app like f.lux or Twilight that filters out blue light after sunset.

 These are just a few ways in which modern teen habits can result in severe menstrual cramps and PMS. For more information on how to balance hormones and alleviate cramps and PMS using functional medicine, please contact my office

 For further info, please call or follow these links:

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Shining light on cholesterol

If you have a risk for heart disease or another condition potentially triggered by high cholesterol, your doctor might ask you to lower your cholesterol levels.

The debate about how much of a role cholesterol plays in heart disease and other problems, however, is contentious and inconclusive.

Some experts support the lipid hypothesis, which looks at cholesterol’s impact on your blood.

Saturated fat is a chief culprit here for heart disease because this type of dietary fat raises cholesterol.

Others argue such theories are outdated and unfairly demonize saturated fat and cholesterol.

Regardless, high cholesterol remains a concern for many doctors and other healthcare professionals.

These and other modifications can have dramatic effects on your health including creating healthy cholesterol levels and weight:

 1. Increase anti-inflammatory fatty acids. Whereas our Paleolithic ancestors ate about an equal ratio of omega-6 to omega-3 polyunsaturated fatty acids, today we eat 20 times or more pro-inflammatory omega 6 fatty acids that can contribute to inflammatory diseases including atherosclerosis or hardening of the arteries. Anti-inflammatory foods include nuts, seeds, low-sugar fruits like berries and avocado, extra-virgin olive oil, wild-caught salmon, and vegetables. If you aren’t regularly eating wild-caught seafood, consider supplementing with fish oil to get those anti-inflammatory fatty acids.

 2. Add more fiber. Research shows dietary fiber – specifically, soluble fiber – can reduce cholesterol levels. That’s because excess cholesterol binds to soluble fiber, which you then excrete from your body. Aim for at least 35 grams of fiber daily from foods like fruit, vegetables, nuts, and seeds. (Many of these plant foods also provide antioxidants to balance the oxidative stress that can contribute to heart disease.) You might also consider a powder supplement if you find getting fiber from food difficult. As you increase fiber intake, remember to drink additional water.

 3. Lower sugar intake. Too much sugar and refined carbohydrates – especially without healthy foods including omega-3 fatty acids, antioxidants, and dietary fiber – can contribute to inflammation. You know the usual suspects, but sugar can hide in not-so-obvious places including salad dressings. Learn to read labels. Anything ending in -ose is sugar.

 4. Eat more fermented foods. Fermented foods such as unpasteurized sauerkraut and kimchi are rich in probiotics to support gut health. Most of us don’t eat these foods regularly, which makes supplementing with a probiotic ideal. One meta-analysis of randomized controlled trials found that probiotic supplements could significantly reduce serum total cholesterol.

 5. Quit smoking. Among its damage, cigarette smoking increases your risk of inflammation, oxidative stress, and so much more. Smoking is also a risk factor for heart disease.

 6. Implement lifestyle factors. Maintaining normal cholesterol levels start with your diet but also require good sleep, managing stress levels, and working with your chiropractor to reduce your risk factors for other chronic diseases. Aim for eight hours of solid sleep every night. Meditation, yoga, deep breathing, and mindfulness make great ways to de-stress.

 7. Move more. Consistent, regular exercise is an effective way to normalize high cholesterol. Research shows that high- and moderate-intensity exercise can increase HDL and lower LDL and triglycerides. Regardless of your fitness level, you can find something with these strategies to fit more exercise into your schedule.

 High cholesterol and your risk for heart disease don’t occur overnight. Likewise, normalizing cholesterol levels with dietary and lifestyle modifications might require time.

 A chiropractor can create a dietary, nutrient, and lifestyle plan that works for you and gets results as you work with your doctor to determine what creates your high cholesterol. With the right plan, you can completely normalize cholesterol and all the complications that high cholesterol.

 Call our office for more information on managing your cholesterol levels by addressing the underlying cause.

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7 ways to minimize lower back pain for children

Depending on the source population and definition of pain, 9–66 percent of children suffer from back pain. Prevention is the best strategy to minimize low back pain. These seven strategies can help.

 1. Emphasize good posture.

 Encourage your child to stand up straight and avoid slouching. This can become easy to do with extended computer use, watching TV, and playing video games. Children and teens can learn good posture with practice. Researchers used one exercise program for posture correction among students for 20 minutes, three times a week over eight weeks and noticed that it helped reduce musculoskeletal pain.

 2. Be mindful of sleep.

 Research shows sleep disruptions can create adverse short- and long-term health consequences. Without sufficient sleep, your child is more prone to injury, poor posture, and impaired judgment that can impact lower back pain. Sleep quality and quantity matter (aim for at least seven to eight hours of quality, uninterrupted sleep nightly), but don’t overlook culprits for back pain including a worn-out mattress.

 3. Foster active relaxation.

 Psychological factors including depression, anxiety, and chronic stress can also impact lower back pain. Research shows that low back pain is more common among school-age children with high levels of psychosocial difficulties, conduct problems, or other somatic disorders. (This might require a therapist to determine underlying issues.) Whether that involves meditation, mindfulness, massage, or just watching funny movies, help your kid find something that brings happiness and joy. Encourage them to do it daily.

 4. Encourage stretching and core strength.

 We sit too much and don’t move enough. Over-sitting creates tight, tense muscles that can manifest as low-back pain. Encourage your child to stand up every hour or so (set their phone alarm if necessary) and stretch their hamstring muscles. Research shows compared with education alone, regular exercise (in this case, four spinal movements) plus education can reduce low back pain in children aged eight to 11. Regular low-impact walking can help. Strong core muscles can also help support your lower spine. Pilates, which focuses on core strength, can help improve pain and functional ability.

 5. Take an Epsom salts bath.

 After a hectic day, a warm bath can provide heat therapy to achy muscles while helping your child or adolescent relax. Add one cup of Epsom salt to a warm bath to soothe sore muscles and joints while giving your young one this undervalued mineral that can lower pain and inflammation.

 6. Be mindful of over-exercise.

 Being sedentary can contribute to low back pain, but so can over-exercise. Back pain occurs in 10–25 percent of athletes and is more common among football players and gymnasts. If your child or adolescent engages in an intense physical activity, be especially emphatic about self-care and optimal recovery.

 7. Increase anti-inflammatory nutrients.

 Inflammation can underlie back pain, and doctors sometimes prescribe pain relievers like NSAIDs. An anti-inflammatory diet, supplemented with omega-3 fatty acids, can also help lower inflammation. One review found that omega-3 essential fatty acids complement the pain-relieving aspects of NSAIDs, and studies show these anti-inflammatory fatty acids can successfully treat spine-related pain. Look for a fish oil combined with vitamin D, which could help with pain management especially with deficiencies in this vitamin.

  Visiting a Chiropractor for Lower Back Pain

 Lower back pain is a common motivation for a chiropractic appointment, though even that is sometimes under-utilized. Chiropractic is a safe source of relief of that nagging, sometimes debilitating, lumbar-region pain.

 One randomized, double-blind, controlled clinical trial evaluated the levels of pain in patients with problems in their lower back before and after a lumbar adjustment. Every indicator of pain improved for the treatment group, with no changes in the control group.

 If your child or teen experiences back pain at any level, but especially in the lower lumbar region, visit a chiropractor. While medication may be designed to block pain, chiropractic is all about safely and effectively getting to the cause.

 From a purely mechanical perspective, chiropractic care for lower back pain will typically include adjustments to these segments. Don’t forget those adjustments also have an impact on the organs you don’t feel, not just the muscles and select nerves that you do feel.

 No child or teen must ever settle with lower back pain, and correcting this issue will help minimize or eliminate pain as they become adults. While most situations become better with time, a physician or chiropractor can help correct persistent lower back pain. Utilizing these strategies (including a good backpack that supports back health) can ensure your kids have a healthy, happy school year.

 If you would like your child to thrive, check out PRI for more tips and ideas.

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E-mail: [email protected]

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Physiotherapy for Tennis Elbow

What is Tennis Elbow?

Tennis Elbow is an overuse injury that causes pain on the outer aspect of the elbow. A group of muscles on the back of the forearm (called the forearm extensors) which have a common bony attachment to the outer part of the elbow called the ‘lateral epicondyle’. These muscles attach to the bone via a tendon. The tendon becomes damaged due to high force contractions or excessive repetition and causes pain – the condition is called ‘Lateral Epicondylitis’.

What are the symptoms?

•Pain when bending or lifting the arm

•Pain when straightening the elbow

•Localised elbow pain that is worsened with touch

•Pain worsening with gripping, opening doors and carrying heavy items

What causes Tennis Elbow?

Ironically, tennis elbow is seen more commonly in non-tennis players than in tennis players.

Patients with this condition complete activities that involve repeated wrist movements, often against resistance. This can be:

•Racket sports

•Painting

•Chopping wood

•Using a screwdriver

•Working at a computer – typing and using the mouse

     Physiotherapy for tennis elbow:

 The goal of Physiotherapy for tennis elbow is to unload the extensor tendon to speed up the healing process and ensure a safe return to all activities.

 We often use a variety of treatments to do this such as:

•Taping to unload the tendon

•Acupuncture to improve blood flow to the tendon

•Soft tissue massage and trigger point release of the forearm muscles to alleviate pressure on the tendon

•Joint mobilization to allow improved movement at the elbow

•Exercise prescription to strengthen the forearm muscles and heal the tendon

 If you have a tennis elbow injury and would like to get back to healthy, pain-free living, please call or visit

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E-mail: [email protected]

Web:   www.priclinic.com

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8 Healthy Habits to Better Manage Adrenal Fatigue

Do you always feel tired in the afternoon, wake up groggy, or feel flattened by exercise? You might suffer from a common condition called adrenal fatigue, in which the body can’t respond properly to life’s stresses. Some other signs and symptoms of adrenal fatigue include:

•Overwhelming fatigue

•Insomnia, especially between 2 and 4 a.m.

•The afternoon ‘blahs’

•Cravings for salt, sugar or stimulants, especially in the afternoon

•Lightheadedness upon standing

•Chronic low blood pressure

•Irritability and jitters when hungry

 Thankfully, certain lifestyle habits are highly effective in helping restore your energy and healthy adrenal function.

 Below are eight lifestyle habits that can go a long way in supporting adrenal health.

 1. Sleep. Regular, plentiful sleep is one of the best supporters of adrenal health. Even if you experience midnight insomnia or trouble falling asleep, it’s possible to create better sleep by sticking to these good habits:

•Go to bed at the same time every night, no later than 10 p.m.

•Try to get 9–11 hours of sleep every night; do it on weekends if it’s not possible on weekdays.

•Avoid computer, TV, and phone screens for the hour before bed; this allows the brain waves to shift gears in preparation for sleep. (If that’s impossible wear orange glasses that block the blue lights these screens emits. Blue light suppresses sleep hormones and can cause insomnia and a disrupted sleep cycle.)

•Eat a small snack just before bed that is strong in protein and healthy fat and low in carbs.

•Avoid sugar, stimulants, and high-carb foods before bed.

 2. Relaxation Exercises. Think relaxation exercises are ineffective? Think again! Create at least ten minutes of quiet, stress-relieving activity for yourself every day, such as lying with your feet up, meditating, or breathing slowly. In addition, when you feel tired, respect the message your body is trying to send, and lay down for a few minutes.

 3. Avoid junk food and excess sugar. Whether donuts or fruit, junk foods and excess sugar put the adrenal glands in overdrive, effectively sending them into energetic bankruptcy.

 4. Avoid caffeine and other stimulants. Yes, that means coffee. Stimulants are one of your adrenals’ worst enemies! Like sugars, they drive the adrenals to work too hard, driving you into deeper exhaustion.

 5. Gentle exercise only. With adrenal fatigue, prolonged, rigorous exercise will only drive you deeper into exhaustion. Try gentle exercise such as walking, yoga, or swimming. No matter what, avoid prolonged aerobic exercise. Caution: If you are exhausted after your workout, you overdid it.

 6. Eat a breakfast strong in protein and fat, with no sugar or stimulants. Adrenal function, blood sugar, and energy levels are closely related. Eating a breakfast strong in protein and fat while avoiding sugars and stimulants allows the adrenals to get a strong start and remain steadier throughout the day. This can help you avoid the afternoon blahs and sleep better, too!

 7. Take the stress out. Take a close look at what causes you stress, whether complaining friends, nagging bosses, or a crazy schedule. What stressors can you eliminate or minimize? Reducing stress is a huge factor in adrenal healing. And did you know that chiropractic adjustment can greatly alleviate you feeling stressed out?

 8. Avoid sugars and stimulants when you’re tired. When you hit the afternoon blahs, the first thing you might think of is a frothy cappuccino. However, that only serves to further bankrupt your adrenals. Instead, nourish your body with protein, healthy fats, and minimal carbs to support healthy blood sugar and brain function, which is what you really need to kick the blahs. Be prepared by having a healthy snack ready to go for the afternoon.

 The bigger picture

Adrenal fatigue typically happens secondary to another issue, such as anemia, poor diet, hormone imbalance, autoimmune disease, inflammation, or micronutrient deficiencies. It’s important to determine the cause of your adrenal fatigue and include these lifestyle habits as part of your adrenal treatment plan –- with them, you will move much faster toward optimum health and energy.

For natural ways to uplift your chronic fatigue, please see a nutritionist or a chiropractor in our office.

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E-mail: [email protected]

Web:   www.priclinic.com

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Intramuscular Stimulation

What is Intramuscular Stimulation

Intramuscular stimulation, also known as dry needling, is an effective therapy technique used to treat pain that comes from muscles and/or nerves. IMS was developed by Dr. Chan Gunn in the 1970s when he was the clinic physician at the Worker’s Compensation Board of British Columbia. This treatment utilizes acupuncture needles to penetrate deep into the muscle tissue and it specifically targets muscles shortened due to abnormal stimulation from the nervous system. This is to produce a reflex relaxation and lengthening of the muscle. There is no use of electricity and no substances are injected. Rather, it is the mechanical stimulation of the insertion of the needle into the affected muscles that provides the therapeutic effect and allows for healing.

The effect is threefold:

1) Stretch receptors in the muscle are stimulated and this will produce a reflex relaxation and lengthening of the muscle;

2) The needle creates a minor therapeutic injury to the area to increase local blood flow and initiate the body’s natural healing process;

3) It creates an electrical potential in the muscle, causing the nerve to function normally again.

Only disposable (single-use), stainless steel needles are used so there is no risk of infection from this treatment. Overall, intramuscular stimulation is a safe form of therapy.

 A wide range of musculoskeletal injuries can be treated with IMS including:

•Shin splints

•Plantar fasciitis

•Upper back pain

•Lower back pain

•Neck pain and whiplash

•Shoulder pain

•Tennis or Golfer’s elbow

 This type of treatment is very effective for chronic pain and recurring injuries because it gets to the root of the problem. Healthy muscles require electrical nerve stimulation. If a nerve becomes damaged, the muscles that are stimulated by that nerve become hypersensitive. This results in tightness of the muscles and the formation of trigger points, which can develop into chronic pain. Trigger points are irritable knots within a muscle that are painful when pressure is placed on them and can produce a significant amount of pain, making everyday tasks difficult.

 How is IMS different from acupuncture?

Although the same needles are used, IMS and acupuncture are different forms of therapy treatment. IMS involve inserting and withdrawing the fine needles immediately whereas in acupuncture the needles remain inserted for a few minutes. With IMS, the needles are inserted directly into the trigger points to release pressure off irritated nerves. With acupuncture, needles are inserted along meridians to help the body restore ‘Qi’, the flow of the body’s energy.

 Is IMS painless?

During an IMS treatment, thin acupuncture needles are inserted into the affected muscles. If the muscle is functioning normally, insertion of the needle will be painless. However, in a shortened supersensitive muscle due to nerve damage, it will ‘grasp’ the needle and the patient will feel discomfort and a cramping sensation. This, however, is a good reaction because it indicates that a tight muscle has been located and that muscle relaxation will soon follow.

 What can I expect after getting IMS?

 It is common and normal to feel some post-treatment soreness in the areas that were treated, similar to the feeling after a hard workout at the gym. This achy feeling may last for 24-48 hours following treatment and it is completely normal and considered a good reaction to the treatment.

 How often are IMS treatments?

 In order to allow time for the body to heal itself between treatments, it is recommended to have IMS treatment once a week. The number of treatments required depends on factors such as the patient’s condition, how much scar tissue is present, and how quickly the body can heal itself. The effects of IMS are cumulative.

 Is IMS right for me?

Special assessment is done with the physiotherapist in order to determine if this modality is appropriate for your pain and injury. IMS is not recommended if you are pregnant or a hemophiliac. Also, please inform the physiotherapist is you are taking an anti-coagulant medication.

At PRI, most therapy services are covered by most extended health insurance companies and in some cases Veterans Affairs and Medicare – such as OHIP (Ontario). Not sure if you’re covered? No problem. We can help you find out (and usually within the hour). Just call us [phone]

E-mail: [email protected]

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Top 10 Anti-Aging Foods

The general guidelines for the anti-aging diet are: keep your calorie consumption and saturated fat intake down; eat plenty of wholegrain, fresh fruits and vegetables; and cut down on salt and sugar. In addition to these general guidelines, there are specific foods that have a roll in anti-aging and that you should regularly include in your diet.

1 Avocado:

This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.

2 Ginger:

This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.

3 Cruciferous vegetables:

The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. You should try to consume at least 115g/40z(of any one or a combination) of these vegetables on a daily basis. If possible, eat them row or very lightly cooked so that the important enzymes remain intact.

4 Whole meal pasta and rice:

Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in fibre and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.

5 Soya:

Menopausal women might find that soya helps to maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer’s disease, osteoporosis and heart disease. Look out for fermented soya products, which are more easily digested, therefore more nutritional, and do not generally cause food intolerances. You may want to check that soya products have not been genetically modified. Soya should not be confused with soya sauce, which is full of salt and should be used sparingly, if at all.

6 Garlic:

Eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.

7 Nuts:

Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid nuts, however, as they have been linked to a high incidence of free radicals.

8 Berries:

All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging.

9 Water:

Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body.

Don’t rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles, oranges, lettuce, tomatoes, etc.

10 Watermelon:

Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.

For more anti-aging tips, ask the nutritionist in our office how we can help.

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E-mail: [email protected]

Web:   www.priclinic.com

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Pregnant woman helped with chiropractic

A study recently published in a scientific periodical, the Chiropractic & Manual Therapies, showed that chiropractic helped pregnant woman suffering with lower back pain. The research was conducted in Switzerland, and compiled at the Department of Chiropractic Medicine, Orthopedic University Hospital Balgrist, University of Zürich, in Zürich, Switzerland.

Study authors begin by noting that lower back pain in pregnant women is so common that it is almost considered a normal part of the process. They estimate that between 50% and 80% of pregnant women will suffer back pain during their pregnancy, and this pain does have an effect on their quality of life.

In this study, pregnant women over the age of 18 with low back pain, pelvic pain, or both of any duration who had not undergone chiropractic, or any form of manual therapy in the prior 3 months were recruited from chiropractic practices in Switzerland.

Data was collected on a total of 115 women who participated in the study and received chiropractic care during their pregnancy. The data included a numerical rating scale (NRS) for pain, where “0” means no pain, and “10” would be the worst pain imaginable. Additionally the patient’s global impression of change (PGIC) scale was used so the women could rate their own overall progress from chiropractic care.

Data was obtained using accepted standardized questionnaires after chiropractic care was started at intervals of one week, one month, three months, six months, and finally one year after the initiation of chiropractic care.

The study results showed that all groups at all timeframes showed positive results from their chiropractic care. The results also improved as chiropractic care continued. The data showed that 52% of the pregnant women with back pain were improved at 1 week. The percentage of pregnant women with a improvement in their back pain increased to 70% at 1 month, and 85% at 3 months. At 6 months, 90% reported improvement, and, after a full year, that percent was statistically the same with 88% saying they were improved.

In their discussion, the researchers point out that the results of this study add to the growing body of evidence from prior studies showing that chiropractic is beneficial for pregnant women suffering from back pain. “The results of this current study which showed that a high proportion of pregnant patients with LBP undergoing chiropractic treatment reported clinically relevant improvement support those published in a recent cohort study as well as the recent randomized clinical trial (RCT) looking at chiropractic treatment for pregnant patients with low back or pelvic pain.”

For more info on how chiropractic can help you if you are pregnant, please contact our office at

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Parkinson’s May begin in Gut before affecting the Brain

Parkinson’s disease, which involves the malfunction and death of nerve cells in the brain, may originate in the gut, new research suggests, adding to a growing body of evidence supporting the idea.

The new study shows that a protein in nerve cells that becomes corrupted and then forms clumps in the brains of people with Parkinson’s can also be found in cells that line the small intestine. The research was done in both mice and human cells.

The finding supports the idea that this protein first becomes altered in the gut and then travels to the brain, where it causes the symptoms of Parkinson’s disease.

The protein, called alpha-synuclein, is abundant in the brain. And in healthy nerve cells, it dissolves in the fluid within the cell. But in Parkinson’s patients, alpha-synuclein folds abnormally. The misfolded protein can then spread through the nervous system to the brain as a prion, or infectious protein. In the brain, the misfolded protein molecules stick to each other and clump up, damaging neurons.

In 2005, researchers reported that people with Parkinson’s disease who had these clumps in their brains also had the clumps in their guts. Other research published this year looked at people who had ulcers and who underwent a surgery that removed the base of the vagus nerve, which connects the brain stem to the abdomen. These patients had a 40 percent lower risk of developing Parkinson’s later in life compared with people who didn’t have their vagus nerve removed.

Both findings suggested the prion may originate in the gut.

While the medical community is searching for therapies to target both the root of this condition, as well as the side effects of it, a recent technological breakthrough has allowed patients with PD to achieve a remarkable improvement in their lifestyle. Without the KeegoTM device, patients walked slowly, had to stop when taking stairs from exhaustion, had a difficult time picking up objects from the floor, exerted strenuous effort, when getting up from a chair to walk down the hall. Patients with PD wearing a KeegoTM device were able to achieve healthy movement patterns during several clinical trials. The same patients were able to walk about quickly, had no trouble walking up or down the stairs, picked up objects from the floor with little effort, and were able to easily sit down, and get up from the seat without propping themselves up with their hands.

If you suffer from Parkinsons Disease, please see a specialist at the PRI clinic. They are specifically trained to properly introduce your body to the KeegoTM device, which will allow your body to achieve a remarkable improvement in your lifestyle. To book an appointment, please call or follow these links.

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E-mail: [email protected]

Web:   www.priclinic.com

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Understanding IMS: A treatment for chronic pain

So, What is IMS?

IMS, or Intramuscular Stimulation, is an innovative treatment for when life literally gets on your nerves. In the 1970s, physician Dr. Gunn became curious about his patients at the British Columbia Workers Compensation Board: why were some people still experiencing pain even though the actual injury to the tissue was long gone?

Through his research, Dr. Gunn discovered that supersensitivity in the nerves and the resulting shortened muscle fibres were behind his patient’s chronic aches and pains. Changes to the function of these nerves were not visible by X-ray or MRI, painkillers merely masked the pain, and surgery was not an option.

Inspired by this research, IMS practitioners today use acupuncture-style needles to release this tension and soothe overly irritated nerves. Tennis elbow, chronic low back pain, headaches, stiff necks and tendonitis can all respond well to this treatment.

Understanding the Process

IMS is a simple and direct approach to pain relief. A well trained physiotherapist has extensive knowledge of biomechanics, posture, movement and muscle tone.

In your first IMS session, the physiotherapist performs a thorough evaluation of your movement, strength and function. Various tests are done including muscle strength, range of motion and reflex testing. Hands on examination of the skin and muscles is completed both at the area of pain as well as along the spine to evaluate changes brought about by unhealthy nerves.

The achey and tight muscles that you feel when you have ongoing pain has a physical basis because every muscle in your body is wired up to a network of nerves, but when nerve flow becomes blocked the nerve can behave erratically and causes changes in the muscle. The result can include muscle weakness and most often knotty and tight muscles that cause pain.

The physiotherapist uses fine acupuncture needles to get into the irritated muscle bands. The needle which is housed in a plastic tube is pressed and tapped gently against the skin by the physiotherapist, allowing the needle to enter the muscle.

Next, the physiotherapist uses the fine art of touch – healthy and relaxed muscles yield easily; unhappy ones provide increased resistance. An aggravated muscle contracts and twitches when stimulated by the needle, causing an ache that can last a few seconds.

There are a number of changes that take place when the needle is inserted into an aggravated muscle. First off,  special receptors in the tendons are activated by the muscle contraction and these receptors send messages to the muscle to relax again. What’s more, this tiny “injury” created by the needle boosts healing blood flow to the area bringing many healing chemicals to the area. Ultimately, inserting the needle also creates what’s called an “electric potential” which acts almost like a reset switch for your nerves to function normally again.

How Does it Feel?

The experience of an IMS treatment greatly varies from person to person. Irritated muscles respond to a needle by cramping, aching or contracting – though it is not the needle causing the pain, but the muscles response to it. This response can be uncomfortable and sometimes painful for people, but it’s temporary. Your level of discomfort is in some ways dictated by the level of nerve dysfunction and decreases as the nerve returns to normal function.

It’s understandable if you might be a little anxious about your first session, but our IMS trained physiotherapists work with you to help minimize any potential discomfort.  The most common side effect of the treatment is soreness to the treated areas-not unlike being sore from a work-out at the gym. By placing heat on the affected areas can help to reduce that discomfort. Some may experience bruising from the treatment but this tends to heal in a couple of days. If you have a medical condition or take medications that increase your risk of bruising and bleeding please let us know during the assessment.

Is IMS the Same as Acupuncture?

While it’s true that IMS uses acupuncture needles, the two techniques are actually quite different. IMS was developed from an evidence based, Western model of medicine. By looking at an individual’s nerve functioning, a therapist can identify areas of hypersensitivity and work directly to release tension. Neuropathy, or dysfunction of the nerves, has been found to cause a whole range of muscle based problems otherwise known as myofascial pain syndromes.

Acupuncture, on the other hand, is much older and based on Traditional Chinese Medicine (TCM). By seeing the human body in terms of energy meridians, acupuncture practitioners manipulate chi and blood flow to restore and heal the body.

While an acupuncturist will insert needles into pre-defined points along these energy channels, an IMS practitioner will examine you thoroughly to find out your unique biomechanical patterns of nerve and muscle functioning.

Could You Benefit from IMS?

IMS is perfect for those nagging aches that just don’t seem to go away, even when the injury that originally caused them is no longer there. Some clues that you may be experiencing muscle shortening or over-sensitive nerves include:

Stiffness and a decreased range of movement Shortened muscles with tender “trigger points” A feeling of heat and burning in the area Deep aches Occasional short, sharp bursts of pain Extreme sensitivity to touch One of our experienced IMS trained physiotherapists will be able to examine you thoroughly and determine exactly what is behind your chronic pain. By targeting several muscles at once, and over the course of a few sessions, the pain signals can be “switched off” and the muscles given the chance to release and return to normal.

For further info, please call or follow these links:

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Unwinding Chronic Pain

Are you in chronic pain? Go to the root cause

Chronic pain can drain you of energy, joy, and hope and make everyday activities seem like insurmountable obstacles. Over-the-counter anti-inflammatory medications, prescription pain meds, and steroids may bring temporary relief, but they come with complications and do not address the underlying causes of chronic pain. For more genuine and permanent relief, it’s important to address what is causing the pain to be chronic.

Is inflammation causing your chronic pain?

One of the most common causes of chronic pain is inflammation. Inflammation is the result of an immune response to remove harmful compounds, including damaged cells. It is necessary for healing and protecting the body, however runaway inflammation keeps the immune system on red alert and can cause chronic pain anywhere (or everywhere) in the body. One of the most important things to address if you suffer from chronic pain is inflammation.

Anti-inflammatory diet for pain

Following an anti-inflammatory diet is foundational to dampening inflammation. Many everyday foods are actually very inflammatory and people can experience considerable relief by removing these foods from their diet. For instance, two of the most common pro-inflammatory foods are gluten and dairy, something most people eat at almost every meal. Many people have found considerable pain relief simply by eliminating these foods from their diet. You can find out which foods are inflammatory for you through a food sensitivity panel or simply by following the anti-inflammatory diet for about a month and then reintroducing foods one at a time every 72 hours and monitoring for reactions.

Some people find a group of vegetables called “nightshades” cause pain and inflammation in their joints. Nightshades include eggplant, potatoes, peppers, tomatoes, tomatillos, and hot pepper products (cayenne, Tabasco, etc.). Simply removing nightshades from the diet has brought relief from joint pain for many.

However, don’t ditch vegetables completely. Ample vegetable consumption, including veggies that are cultured, is a key component to a pain-busting diet.

Ditch the sugar to tame chronic pain

In conjunction with removing anti-inflammatory foods, it’s also important the diet work to stabilize blood sugar. Blood sugar that is too low, too high, or that swings between the two will contribute to inflammation. One of the best ways to stabilize blood sugar is to ditch the sugar and refined carbohydrates. Not only does the sweet stuff destabilize blood sugar, it also directly causes inflammation. Eliminating or minimizing sweets is vital to taming chronic pain.

Unwinding vicious cycles of pain

The problem with chronic pain is it can create vicious cycles both in the immune system and in the brain that perpetuate pain. In other words, the pain itself stimulates the body to create more pain. Fortunately, certain nutritional compounds have been shown to help unwind these vicious cycles. They include therapeutic doses of emulsified and highly absorbable vitamin D3, omega 3 fatty acids, turmeric, and resveratrol. Other natural compounds and therapies can also help with pain relief while you work on bringing down inflammation naturally.

Ask the nutritionist in our office for more information on alleviating your chronic pain by addressing the underlying cause.

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