How To Pick Your Perfect Running Shoe

Shopping for new running shoes can be both exciting and a little overwhelming. With so many styles, features, and brands available, it’s easy to feel unsure about what’s best for you. The right pair of running shoes can enhance comfort, improve performance, and help prevent injuries—whether you’re a beginner, training for a race, or just looking for a solid everyday running shoe. Here’s what to consider when making your choice.

Finding the Right Fit

A proper fit is essential to avoid discomfort, blisters, and potential injuries. Your running shoes should fit securely around the heel, while leaving about a thumb’s width of space between your longest toe and the front of the shoe. They should feel snug but not restrictive—your foot shouldn’t slide around, but you also don’t want any pinching or tightness.

When trying on shoes, wear the socks you plan to run in. It’s best to try them on later in the day when your feet are slightly swollen, mimicking how they’ll feel during a run. Walk or jog around the store to test for comfort and fit.

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Consider Where You Run

The terrain you run on plays a big role in choosing the right shoe. Are you running mostly on pavement, trails, or a mix of both?

• Road Running Shoes: Designed for pavement and packed surfaces, these shoes provide cushioning and shock absorption for smooth, efficient strides. The tread is designed to be harder-wearing to handle the impact of pavement.

• Trail Running Shoes: If you frequently run on trails, look for shoes with a more aggressive tread, added traction, and a durable outsole to handle uneven terrain. The tread tends to be a bit softer and can wear down quicker if used on pavement.

• Hybrid Shoes: If you run on both roads and trails, consider a versatile shoe that balances cushioning and durability for mixed conditions.

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Know Your Foot Type

Your foot shape and arch type influence how you move and what kind of support you need. Most runners fall into one of these categories:

• Neutral: A medium arch with even weight distribution. Neutral shoes with balanced cushioning work best.

• Overpronation: If you have low arches or flat feet, your feet roll inward as you run. Stability shoes with added support help control excessive motion.

• Supination: If you have high arches, your feet tend to roll outward. Cushioned shoes with extra shock absorption can help distribute impact more effectively.

Want a simple home solution to check your foot type? Try the “wet test” by stepping on a piece of paper with damp feet to see your footprint shape. You can also visit a physiotherapist or a specialty running store for a foot and gait analysis.

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Cushioning & Support Levels

The amount of cushioning you need depends on your personal comfort, running style, and injury concerns. Running shoes come in varying levels of cushioning:

• Minimal Cushioning: Lightweight shoes that provide a more natural feel and ground contact. Ideal for experienced runners who prefer a more responsive shoe .

• Moderate Cushioning: A balanced mix of support and softness, suitable for most runners.

• Maximum Cushioning: Soft, plush shoes designed for high-mileage runners or those needing extra joint protection.

Top Running Shoe Brands & Models

If you're wondering which shoes to consider, here’s a breakdown based on support levels:

Lightweight & Minimal Support
For runners who prefer a barefoot-like experience:

• Altra (Zero-drop design, wide toe box): Escalante, Lone Peak

• Saucony (Lightweight, minimal cushioning): Kinvara, Type A

• Merrell (Minimalist trail shoes): Trail Glove, Vapor Glove

• New Balance (Natural movement focus): Minimus 10v1

Moderate Support & Cushioning
Ideal for most runners looking for a balance of comfort and performance:

• Brooks (Smooth ride, soft cushioning): Ghost, Glycerin

• Asics (Responsive yet cushioned feel): Gel-Nimbus, Gel-Cumulus

• Nike (Versatile support): Pegasus, React Infinity Run

• Hoka (Moderate cushioning for longer runs): Clifton, Arahi

• Saucony (Balanced comfort and responsiveness): Ride, Freedom

Maximum Cushioning & Extra Support
Great for long-distance runners or those needing injury protection:

• Hoka (Maximalist shoes for soft landings): Bondi, Stinson ATR

• Brooks (Highly cushioned for extra protection): Glycerin, Addiction Walker

• Asics (Stability and cushioning combined): Gel-Kayano, Gel-Foundation

• Saucony (Soft cushioning for long runs): Triumph, Omni

• New Balance (High-mileage protection): 1080v11, Fresh Foam 880v11

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Consider Your Running Style

Everyone has a unique way of running, and different shoes cater to different movement patterns. Whether you land on your forefoot, midfoot, or heel, choosing a shoe that accommodates your gait can improve comfort and efficiency. If you’re unsure of your running style, a gait or running analysis can provide insight into how your feet strike the ground and what type of shoe will work best for you.

If you're interested in a gait or running assessment, many running shops and most physiotherapy clinics offer this service. The level of detail provided can vary based on their training and equipment. However, it can be a very useful tool, especially if you're prone to repetitive stress and strain injuries or if you have an intense training plan this season.

Final Thoughts

Choosing the right running shoes is about finding a balance between comfort, support, and durability. Everyone’s feet and running needs are different, so it’s essential to understand your unique requirements before making a purchase. Take the time to test different shoes, get the right fit, and consider your specific running conditions. When in doubt visit your local running store or make an appointment with a physiotherapist for a gait or running assessment. Your feet will thank you on your next run!

To book at Port Alberni Physiotherapy & Wellness, click here or call us at 250-723-5112.

How Acupuncture Can Help Relieve Chronic Pain

Dealing with chronic pain can be exhausting, frustrating, and sometimes even overwhelming. Whether it's from an old injury, a health condition like arthritis or fibromyalgia, or something else entirely, living with persistent pain can take a real toll on your day-to-day life. While pain meds, physical therapy, and even surgery are common treatment options, more and more people are turning to acupuncture as a natural, effective way to find relief.

What is Acupuncture?

Acupuncture is a traditional Chinese medicine practice that has been around for thousands of years. It involves placing thin, sterile needles at specific points on the body to restore balance and promote healing. According to traditional Chinese medicine (TCM), acupuncture works by balancing or unblocking the flow of energy, known as "Qi" (pronounced "chee"), through meridians in the body. From a modern perspective, acupuncture stimulates the nervous system, increases circulation, reduces inflammation, and helps the body release its own natural painkillers—endorphins—all of which contribute to pain relief.

How Does Acupuncture Help with Chronic Pain?

Acupuncture offers several benefits when it comes to managing chronic pain. Through the placement of specific needles, acupuncture addresses both the physical and neurological aspects of pain. Here is how it works:

1. Stimulating Natural Painkillers

Acupuncture prompts the body to release endorphins and enkephalins, which are natural pain relief chemicals in the body. These neurotransmitters help reduce the perception and physical feeling of pain, providing a natural and drug-free way to manage constant discomfort.

2. Reducing Inflammation

Chronic pain is often linked to inflammation, a natural immune response that can be prolonged with certain conditions. Studies have shown that acupuncture can help decrease inflammatory markers, thereby alleviating pain associated with conditions like arthritis, tendonitis, and fibromyalgia.

3. Improving Blood Circulation

By stimulating specific points in the body, acupuncture enhances blood circulation, which helps deliver oxygen and nutrients to injured tissues. Improved circulation promotes healing and reduces muscle stiffness, making it particularly beneficial for those suffering from conditions like chronic back pain or migraines.

4. Regulating the Nervous System

Chronic pain is often the result of an overactive nervous system. Acupuncture has been shown to calm the nervous system and adjust how your body responds to pain. This is particularly helpful when someone is struggling with neuropathic pain, such as sciatica or diabetic neuropathy.

5. Enhancing Overall Well-being

Beyond physical relief, acupuncture can improve sleep quality, reduce stress, and promote relaxation—all of which contribute to better pain management. Many patients report feeling a sense of calm and balance after acupuncture sessions, which can be essential for managing chronic pain holistically.

What Conditions Can Acupuncture Help With?

Acupuncture is commonly used to treat various chronic pain conditions, including:

• Lower back pain – One of the most common reasons people seek acupuncture, studies have shown it can provide significant relief for those with chronic lower back pain.

• Osteoarthritis – Acupuncture may help reduce joint pain and stiffness associated with osteoarthritis by improving circulation and reducing inflammation.

• Fibromyalgia – Many fibromyalgia sufferers experience pain relief, improved sleep, and increased energy levels with regular acupuncture treatments.

• Migraines and tension headaches – Acupuncture has been found to reduce the frequency and severity of migraines and chronic headaches.

• Neck and shoulder pain – Often caused by poor posture, stress, or repetitive movements, acupuncture can help alleviate tension and restore mobility.

• Sciatica – By reducing nerve inflammation and improving blood flow, acupuncture may provide relief from the radiating pain associated with sciatica.

What to Expect During an Acupuncture Session

If you’re considering acupuncture for chronic pain relief, here’s what you can expect:

1. Initial Consultation: Your acupuncturist will discuss your medical history, pain symptoms, and overall health.

2. Treatment Plan: Based on your symptoms, a personalized treatment plan will be created, including the number of sessions recommended.

3. Needle Insertion: Thin, sterile needles are inserted into specific acupuncture points. The process is generally painless, though some people may feel a slight tingling or warmth.

4. Relaxation Period: The needles are typically left in place for 15-30 minutes while you relax in a comfortable position.

5. Post-Treatment Sensations: Many people report feeling relaxed and a sense of calm after a session, with some experiencing immediate pain relief while others notice gradual improvements over multiple treatments.

Is Acupuncture Right for You?

Acupuncture is a safe and effective treatment for many people, but it’s important to consult with a qualified acupuncturist to determine if it’s the right approach for your specific condition. It can be used as a standalone treatment or in conjunction with other therapies such as physiotherapy and massage therapy.

If you’re looking for a natural way to manage chronic pain, or an additional treatment in your care plan, acupuncture may be worth exploring. By addressing both the physical and neurological aspects of pain, acupuncture offers a more natural solution that promotes healing and pain relief.

Understanding Vestibular Physiotherapy

Vestibular physiotherapy is a specialized form of physical therapy that focuses on addressing issues with the vestibular system—the inner ear and brain structures that help control balance and eye movements. When the vestibular system is affected, people may experience dizziness, vertigo, and unsteadiness, which can significantly impact their life. Vestibular Physiotherapy offers targeted exercises and strategies designed to alleviate these symptoms, helping individuals regain confidence in their movement and balance. 

Who Should Seek Vestibular Physiotherapy?

Anyone experiencing dizziness, vertigo, balance disorders, or unexplained feelings of disorientation should consider seeking Vestibular Physiotherapy. Specialized physiotherapists are trained to diagnose vestibular conditions, though it is recommended to consult a doctor if symptoms come on suddenly or without explanation. If you’ve already been diagnosed with a vestibular condition like BPPV, vestibular neuritis, or Meniere’s disease, you can often directly book an appointment for treatment. In many cases, a referral is not required to start treatment.

What Conditions Benefit from Vestibular Physiotherapy?

Vestibular Physiotherapy can be effective for a variety of balance-related conditions. Some of the most commonly treated conditions include:

1. Benign Paroxysmal Positional Vertigo (BPPV): The most common cause of vertigo, often triggered by changes in head position.

2. Vestibular Neuritis or Labyrinthitis: Inflammation of the vestibular nerve or inner ear structures can lead to sudden, intense dizziness and imbalance.

3. Meniere’s Disease: Characterized by vertigo, hearing loss, tinnitus, and fullness in the ear, Meniere’s disease can disrupt balance and coordination.

4. Concussion and Post-Concussion Syndrome: Head injuries often affect balance, coordination, and vision, making vestibular therapy a critical part of concussion recovery.

5. Persistent Postural-Perceptual Dizziness (PPPD): A chronic dizziness condition that can develop after a vestibular disorder.

What to Expect During a Vestibular Physiotherapy Session

In a vestibular physiotherapy session, a trained vestibular physiotherapist assesses your symptoms, including dizziness triggers, balance, and coordination. Sessions often start with a thorough examination that evaluates your vision, balance, and gait. Based on this assessment, your therapist will design a personalized exercise program, which may include:

• Balance and gait exercises: These exercises improve stability and coordination.

• Vestibular habituation exercises: These help your brain adjust to movements that trigger dizziness, gradually reducing the symptoms over time.

• Vision stability exercises (gaze stabilization): These exercises train your eyes to stay focused while your head is moving, minimizing blurred vision or dizziness.

• Canalith repositioning maneuvers (for BPPV): If you have BPPV, specific maneuvers can be performed to help move the displaced crystals in your inner ear back into place, effectively relieving vertigo.

Consistency and follow-up are essential for optimal results, and your therapist will adjust your program as you progress. Depending on the origin of our diagnosis, most people find significant relief from their symptoms after a few sessions, but some may need ongoing therapy depending on the severity of their condition.

Book Your Vestibular Physiotherapy Session

If you’re experiencing symptoms of dizziness, vertigo, or balance issues and think vestibular therapy may help, Port Alberni Physiotherapy is here to support you. Our vestibular therapist, Natasha Prokop, specializes in assessing and treating a wide range of vestibular conditions. You can book an appointment online at www.portalberniphysiotherapy.ca or call us at 250-723-5112.

Goal Setting with Your Healthcare Practitioner

Goal setting is an important part of working with any healthcare practitioner. From your initial appointment to discharge, goals are established to guide treatment and track progress. 

When booking an appointment with a physiotherapist, strength and conditioning coach, massage therapist, or acupuncturist, it’s wise to think about what you want to get out of the appointment for a positive experience and to achieve best outcomes. 

Goal setting can be challenging and intimidating when asked on the spot during an appointment. To prepare yourself, here are some questions you may want to think of beforehand:

• What is my injury restricting me from doing?

• If I felt 100%, what type of activities would I like to do? 

• Can improvements be made in my performance of my chosen sport?

• What steps do I need to take from where I am now to where I want to be? 

• What things may prevent me from achieving my goals (ex. Work schedule, child care)?

We often think of goals on a timeline, both short term and long term. We can break down goal setting into two forms, progressive goals which are the small short-term steps to completing your long-term or outcome goals. Progressive goals help to keep your motivation and treatment on track. They are small more tangible achievements that ensure you are progressing towards your ultimate outcome. 

In a healthcare setting, progressive goals may look like completing your exercises three times a week, when the outcome goal is to run 5km without knee pain. Here is another example of appropriate goal setting. The progressive goal may be achieving full knee extension after an ACL surgery, when the outcome goal is to return to varsity volleyball. The fun really starts when your progressive goals start to improve your function, performance, and quality of life, ultimately leading to the success of your outcome goal. 

Goal setting is important to ensure motivation during your recovery and rehabilitation. Big goals don’t happen overnight. It’s the small achievements and commitment overtime. We are all guilty for expecting instant gratification, but when it comes to the human body and rehab there is no substitute for time. Unfortunately, healing just takes time, and your commitment to the cause and resilience through small setbacks is important. 

If you haven’t already, at your next healthcare appointment set goals with your practitioner. Rehab can feel like a full time job, so make sure you have a clear vision both you and your provider believe in. When you’ve answered the “WHY” behind the reason for your rehab, it’s much easier to stay on course. 

Understanding Shin Splints: Causes and Recovery

As Marathon season approaches, many people are excited to begin their long-distance training. However, one of the most common concerns among runners is how to prevent shin splints. Shin splints are a common injury that can occur during long-distance running. Unfortunately, many people are unaware of what shin splints are, how they develop, how to treat them, and most importantly, how to prevent them. In this blog, we will discuss the two different types of shin splints, what causes them anatomically, effective treatment options, and how to prevent them if you plan to start a running program. We aim to help you stay healthy and keep you moving. 

First, let's start with the two types of shin splints: anterior or posterior. The difference between them is the location of pain, which is caused by the specific muscle group affected. 

Anterior Shin Splints: 

Anterior Shin Splints tend to be more common and involve pain along the front (anterior) part of the shinbone, typically on the outer edge.

Anterior shin splints affect the muscles at the front of the lower leg, primarily the tibialis anterior muscle. This muscle is responsible for dorsiflexion of the foot (bringing the toes upward) and is heavily involved in activities like walking, running, and jumping.

Posterior Shin Splints: 

Posterior shin splints involve pain along the inner (posterior) part of the shinbone, closer to the calf muscles.

Posterior shin splints primarily affect the muscles and connective tissues at the back of the lower leg, including the posterior tibialis muscle and the flexor hallucis longus muscle. These muscles play a role in controlling the movement of the foot and stabilizing the arch.

Now that we know the two different types, what actually causes shin splints? 

Shin splints are caused by repetitive stress on the shinbone and the tissues that attach muscles to the bone. For instance, during long-distance running, the muscles on the front and back of the shin bone contract every time your foot hits the ground. This can lead to irritation or inflammation where the muscles of the shin connect to the bone. The irritation and inflammation cause sharp pain during physical activity and impact, and sometimes a dull ache after exercise. The area of pain is usually a couple of inches and can be sore to touch. However, it typically improves with rest and doesn't usually show signs of swelling.

If you do notice any swelling or if rest doesn’t improve your symptoms, it is important to speak to your GP or physiotherapist. Sometimes, shin splints can be mistaken for a stress fracture and requires different treatment.

So what are the major contributing factors causing Shin Splints? 

• Overuse or Overtraining: Rapidly increasing the intensity, duration, or frequency of exercise, particularly high-impact activities like running, can strain the muscles, tendons, and bone tissue in the lower leg.

• Biomechanical Issues: Flat feet, improper footwear, or irregularities in running or walking gait can lead to uneven distribution of stress along the shinbone, increasing the likelihood of shin splints.

• Muscular Imbalances: Weakness or tightness in certain muscles, particularly the calf muscles and those surrounding the shinbone, can disrupt proper biomechanics and contribute to shin splints.

• Hard Surfaces: Exercising on hard surfaces, such as concrete or pavement, can exacerbate impact-related stress on the lower legs.

How Do I Prevent Shin Splints? 

Strength Training: If you're someone who runs long distances, it's important to start a strength training program that includes ankle and calf strengthening exercises. This is your first line of defense, as building strength will make you more resilient and better able to handle stress and strain without getting injured.  For injury-specific exercises, we recommend speaking with your local physiotherapist as exercises can vary depending the type and severity of your shin splints.

Soft Surfaces: Mix things up by running on softer surfaces such as trails instead of just on concrete or pavement. Trails provide more cushioning and put less stress on the lower leg muscles. You can also try using a treadmill, although for longer distances this isn’t always everyone's favourite. 

Good Footwear: Invest in good footwear that provides proper arch support, especially if you're prone to shin splints. Visit a local running store to get fitted for shoes that are best suited for you. 

Insoles: Consider using insoles if you have flat feet and have experienced shin splints in the past. Insoles can support the arch of your foot and reduce the load on the muscles in the posterior shin, lowering your risk of developing shin splints.

Running Assessment: Consider getting a running assessment to check your technique. Most physiotherapy clinics offer assessments where they record you running on a treadmill and review the components of your gait and any biomechanical factors that may be contributing to your shin splints. This typically results in a treatment plan and exercises to address the underlying issues.

What happens if I already have shin splints? How Should I treat them? 

Recovery from shin splints requires patience and usually a multifaceted approach:

• Rest: This is the most important but everyone’s least favourite option. You must reduce the volume and load on the lower leg muscles to allow them to recover. This may be reducing your running distances to a more manageable level or temporarily halting impact activity to reduce pain. Your physiotherapist will help explore options with you to decide what path will work best for you and your training. 

• Ice Therapy: Applying ice packs to the affected area can help alleviate inflammation and pain. Aim for 15-20 minutes of ice therapy several times a day.

• Strength Training: progressive strength training for your calves, the muscles of the anterior shin, arches of your feet and outer hip are beneficial while you “rest”, they can help increase resiliency of the injured muscle groups so return to activity doesn’t result in another flare up.  For injury-specific exercises, we recommend speaking with your local physiotherapist as exercises can vary depending on the type and severity of your shin splints.

• Gradual Return to Activity: Once the pain subsides, gradually reintroduce activity, paying attention to proper form, footwear, and surface. A Return to Run Program is always a smart choice, there are great ones all over the internet and your physiotherapist should be able to guide you. Slow progressions are key! 

If you or someone you know is struggling with shin splints, or have had shin splints in the past and want more prevention tips, book an appointment with one of our physiotherapists. You can book online at www.portalberniphysiotherapy.ca or call us at 250-723-5112. 

The Physical and Mental Benefits of Therapeutic Massage

Massage was once only available at high-end spas or considered a luxury. However, it is now included in many employee health benefits packages, widely available, and an important tool for promoting mental and physical health.

If you haven't had a massage before, it involves techniques such as pressing, kneading, and manipulating the skin, muscles, tendons, and ligaments of the body. The pressure used during a massage can range from light strokes to deep pressure. 

Massage is increasingly being offered as part of a standard treatment routine for injury rehabilitation, injury prevention, pain management, and is beneficial for a wide range of medical conditions. It is worth considering as part of your health routine if you haven't tried it yet.

One big misconception about massage is that it is only for indulgence and relaxation. While this may be true in some situations, massage is much more than that. Many massage therapists and body workers have a range of knowledge in strength training, home-care strategies, flexibility, and mobility exercise prescription, among other unique areas of interest.

In this blog, we will discuss the many benefits of massage.

Mental Benefits of Massage

Stress Reduction:

Massage is a powerful remedy for stress, as it promotes the release of endorphins - our body's natural stress-fighters. The gentle kneading and rhythmic strokes performed by skilled therapists work at easing tense muscles, leaving you with a sense of relaxation.

Taking time for yourself, be it 30, 60, or 90 minutes, can help you destress and improve your mental and physical health. Whether you spend this time in silence or casual conversation, just setting aside this time can be a significant stress reducer.

Improved Sleep Quality:

Sleep can be improved by massage as it helps induce relaxation, leading to deeper and more restful sleep. This can be particularly helpful for those who struggle with insomnia or irregular sleep patterns. Massage has been found to increase the levels of serotonin, which is a neurotransmitter associated with feelings of relaxation. In addition to this, massage can also reduce the levels of the stress hormone cortisol. These hormonal changes can create a better physiological environment that is more conducive to sleep.

Decreased Anxiety:

Massage can have a balancing effect on the autonomic nervous system. By promoting both the parasympathetic (rest and digest) and sympathetic (fight or flight) branches, massage helps the body maintain equilibrium, reducing the overall stress response and reducing anxiety. Studies have suggested that massage can lead to a reduction in cortisol levels, which are associated with stress. Lowering cortisol levels contributes to a more relaxed state and a reduction in anxiety.

Physical Benefits of Massage

Muscle Tension Relief:

A massage therapist or body worker directly manipulates muscles and soft tissues to help release knots, tightness, and adhesions, which allows the muscles to relax. As the therapist works on specific areas of tension, the muscle fibers are encouraged to lengthen, and the nervous system responds by signalling the muscles to let go of their contracted state. The overall result is a reduction in muscle tension.

Enhanced Circulation & Recovery:

During a massage, the gentle pressure applied to your body helps to stimulate blood flow, which in turn improves the delivery of oxygen and nutrients to different parts of the body. This improved circulation can help promote healing and recovery by delivering nutrients to your muscles and tissues more efficiently than before.

Pain Relief:

According to the Gate Control Theory of pain, non-painful input (such as the sensation of massage) can block the transmission of pain signals to the brain. The tactile stimulation from massage may help override or modulate pain signals, reducing the perception of pain.

Enhanced mental and physical relaxation is a benefit of massage (as seen above) which helps reduce pain. Massage also stimulates the release of endorphins, which are the body's natural painkillers. These neurotransmitters can create a sense of well-being and act as analgesics, diminishing the perception of pain.

Improved Flexibility:

Massage improves muscle flexibility by relieving tension, tightness, and restrictions in the muscles and tissues. Massage techniques like targeted pressure, passive stretching, and myofascial release help muscles relax and promote a wider range of motion. Massage releases trigger points, prevents adhesion formation, and addresses muscular imbalances, improving muscle function and flexibility. It alleviates stiffness and prevents future restrictions, promoting greater freedom of movement and enhancing physical well-being.

Massageis an excellent way to relax and recover from physical and mental stress. It's not a luxury but a vital health tool that helps with injury prevention, the healing process, and overall well-being.

If you are looking for a therapeutic massage experience book with our Body Worker, Taylor Christensen, online or by calling our clinic at 250-723-5112. 

Unraveling the Knot: Understanding, Exercising, and Preventing Tension Headache

Tension headaches are like uninvited guests who show up at the most inconvenient times, wrapping our heads in a vice-like grip. These headaches, often characterized by a dull, persistent pain, are a common affliction in our stress-laden lives. In this blog post, we'll delve into the causes of tension headaches, explore exercises that can provide relief, and discuss proactive measures to prevent these unwelcome visitors.

Understanding the Culprits: What Causes Tension Headaches?

Tension headaches are often the result of muscle contractions in the head and neck regions, typically triggered by stress, anxiety, or poor posture. Prolonged periods of staring at screens, inadequate sleep, and dehydration can also contribute to the onset of tension headaches. Understanding these triggers is the first step in effectively managing and preventing these headaches.

Exercise Treatment

Exercise can be a powerful tool in alleviating tension headaches. Engaging in activities that promote relaxation and release muscle tension is key. Here are a few exercises that may help:

1. Neck Stretches: Gently tilt your head to one side, bringing your ear toward your shoulder until you feel a stretch on the opposite side of your neck. Hold for 15-30 seconds, then switch sides. Repeat as needed throughout the day.

2. Shoulder Rolls: Sit or stand with your shoulders relaxed. Slowly roll your shoulders forward in a circular motion for 10-15 seconds, then reverse the direction. This simple exercise can help release tension in the shoulders and upper back.

3. Massage ball: If you get good relief from massage work, you may benefit from a massage ball to continue these techniques at home. A massage ball relieves tension by placing pressure on a muscle allowing it to relax. This is particularly useful in the sub-occiptal muscles at the base of the skull. Below is a great video showing you how to use a massage ball correctly for tension headaches.

4. Yoga: Yoga emphasizes gentle, flowing movements that can help relax muscles and reduce stress. Incorporating these practices into your routine may contribute to headache prevention. Below is a great Youtube video so you can get started at home.

Preventing Tension Headaches

Prevention is often the best medicine. Here are some lifestyle adjustments to help prevent tension headaches:

Manage Stress: Identify stressors in your life and develop healthy coping mechanisms, such as mindfulness, meditation, or engaging in hobbies. The Headspace App is a great place to start mindfulness meditation if you haven’t used it already. This app walks you through a variety of mindfulness practices to help relieve stress and cope with the anxieties of everyday life.

Maintain Proper Posture: Be mindful of your posture, especially when sitting for extended periods. Keep your spine straight, shoulders relaxed, and take breaks to stretch and move. We advise our clients to use a phone timer or download a posture app that reminds you to check your posture. Ideally you take breaks every 30-60 minutes to move around. This can include coffee breaks, switching from a seated to standing position (with a sit to stand desk), or doing physiotherapy stretches or strengthening exercises.

Desk Ergonomics: To ensure that your desk set up is not contributing to your tension headaches , it's important to check your ergonomics. At Port Alberni Physiotherapy, our physiotherapists can conduct on-site Ergonomic Assessments to identify any issues and suggest solutions. Alternatively, you can schedule an appointment to discuss potential changes that can be made to improve your workplace ergonomics. There are also many resources online to do an ergonomic scan at home and make quick fixes.

Stay Hydrated: Dehydration can contribute to tension headaches, so make sure to drink an adequate amount of water throughout the day.

Prioritize Sleep: Establish a consistent sleep routine and aim for 7-9 hours of quality sleep each night.

To live a tension headache-free life, it is essential to understand the causes of tension headaches, practice appropriate exercises, and take preventive measures. By making minor lifestyle modifications and integrating relaxation methods into our daily routine, you can relieve the knots of tension headaches. If you need more assistance we strongly recommend consulting a healthcare professional for a thorough assessment and personalized treatment plan, you can do this through our website www.portalbneriphysiotherapy.com or by calling 250-723-5112.

The PEACE Method - The New Approach to Injury Management

After an injury, we often resort to the RICE or PRICE method, which involves resting, icing, compressing, and elevating the injured area. However, recent evidence-based updates suggest that avoiding anti-inflammatory medication is crucial during the first few weeks of healing. The acronym PEACE is now being used in injury management, and here is what it’s telling us:

Protection: The protection aspect of the PEACE method emphasizes the importance of protecting the injured area without completely immobilizing it. This may involve using braces or splints, which provide stability without restricting all movement.

Elevation: Similar to the RICE method, elevating the injured area can help reduce swelling and improve blood flow.

Avoid Anti-Inflammatory Agents: Unlike RICE, the PEACE method advises against the use of anti-inflammatory medications during the initial stages of injury, as inflammation is considered part of the natural healing process. Using anti-inflammatories may interfere with the body's ability to repair itself.

Compression: The PEACE method recommends a modified approach to compression. Instead of tight compression that might restrict blood flow, gentle compression may be used to provide some support without inhibiting the body's healing mechanisms.

Education: Educating the individual about the nature of their injury, potential recovery timelines, and the importance of active management is an essential aspect of the PEACE method.

Even though injury management techniques are constantly changing as new research is being conducted, it is important to put the newest methods into practice. At this point in the medical literature, if you use the PEACE method you are giving yourself the best chance at a full and healthy recovery.

Watch this video on the PEACE Method to learn more:

Understanding Whiplash: Causes and Effective Treatment

Whiplash, or Whiplash Associated Disorders (WAD) is a common injury treated by healthcare professionals. We commonly see these injuries in a clinical setting after a car accident, falls, or sports injuries, but many people are unaware of what causes whiplash or how to effectively treat it. In this blog will answer the common questions surrounding whiplash and suggest effective exercises that you can start at home. 

What is Whiplash?

Whiplash refers to an injury of the neck from a rapid acceleration and deceleration movement. This generally happens when the neck and head move forwards and backwards quickly and unexpectedly with a high amount of force. This forceful and rapid motion can strain or damage the soft tissues in the neck, primarily the muscles, tendons, and ligaments. Although in rare cases nerve damage, fractures, and dislocations can occur. 

When treating whiplash, your healthcare practitioner will typically assign a grade to the injury related to the severity of symptoms. Here are the four different grades of whiplash:

Grade 1: Complaint of neck pain, stiffness, and tenderness only. No physical signs are present.

Grade 2: Complaint of neck pain and stiffness, along with musculoskeletal signs. Musculoskeletal signs include a noticeable decrease in neck range of motion and point tenderness.

Grade 3: Complaint of neck pain and stiffness, along with neurological signs. Neurological signs include sensory deficits, weakness, and a loss or decrease in reflexes.

Grade 4: Complaint of neck pain and stiffness, along with a fracture or dislocation.

Most whiplash injuries are a result of a soft tissue injury and are classified as a Grade I or II. These types of whiplash injuries can be successfully treated by rest, education, and physiotherapy.

Grade III and IV whiplash injuries are possible, but much more rare and require different intervention. If you are experiencing changes in neurological signs or suspect you may have a fracture due to a whiplash injury please speak with your GP or visit an emergency department right away.

Causes of Whiplash: 

The primary cause of whiplash is any sudden, forceful movement that hyperextends and hyperflexes the neck. Common scenarios include:

• Car Accidents: Rear-end collisions are a notorious trigger for whiplash. The abrupt deceleration of the vehicle can jolt the neck forward and backward.

• Sports Injuries: Contact sports, especially those with a high risk of collisions or tackles, can lead to whiplash. It's crucial for athletes to use protective gear and proper technique.

• Falls: A sudden slip or fall can result in whiplash, especially if the head and neck snap backward upon impact.

• Amusement Park Rides: The rapid and unpredictable movements on certain amusement park rides can subject riders to forces that may cause whiplash.

• Cycling Accidents: Falling off a bike, performing a quick sudden stop at high speed, or a collision with a vehicle can cause whiplash. 

How Long Does Whiplash Last? 

The duration of whiplash can vary significantly from person to person, depending on several factors, including the severity of the injury, the individual's overall health, and the effectiveness of treatment. In general, whiplash symptoms can last anywhere from a few days to several weeks or even months. Here's a rough timeline of how whiplash symptoms may progress:

• Acute Phase (0-72 hours): In the immediate aftermath of the injury, you may experience pain, stiffness, and swelling in the neck and surrounding areas. Symptoms are typically at their worst during this phase.

• Subacute Phase (3 days to 3 months): Most people start to see improvement in their symptoms within the first few weeks, but it's not uncommon for some symptoms, like stiffness and occasional pain, to persist for several months.

• Chronic Phase (3 months and beyond): If whiplash symptoms continue beyond three months, they are considered chronic. Chronic whiplash can be more challenging to treat, but with the right interventions, many individuals still experience improvement over time.

It's essential to note that seeking early and appropriate treatment can significantly influence the duration and severity of whiplash symptoms. Physiotherapy, massage, and even acupuncture are valuable treatment options that can help speed up recovery and reduce the risk of chronic symptoms.

It's also important to follow your healthcare provider's recommendations, adhere to your prescribed treatment plan, and actively participate in any exercises or therapies recommended for your recovery. If your whiplash symptoms persist or worsen, it's crucial to consult a healthcare professional for further evaluation and adjustments to your treatment plan. Each person's experience with whiplash is unique, so the duration of symptoms can vary widely.

Treatment for Whiplash

Common treatments for whiplash aim to alleviate pain, reduce inflammation, improve neck mobility, and promote overall recovery. The specific treatment plan may vary depending on the severity of the injury and individual needs. 

It is important to keep your body moving and generally active after a whiplash injury. Doing gentle exercise and returning to work as soon as you feel able typically helps recovery. You do not need to wait until you are 100% better to return to a somewhat normal routine.

Going for a gentle walk or completing your household chores is an easy way to incorporate movement at the start of your recovery.

It is important to start gentle range of motion exercises as early as possible. This will help decrease joint stiffness. This may be uncomfortable at first, but will improve with time and practice. It is helpful to push into a bit of pain to start as this will improve your range of motion and get you back to your normal self.

Pain should not be avoided in the early stages as long as it is mild. You won’t cause more or prolonged damage by doing gentle exercises during the early phases of recovery. Pain in this case, is a reminder that you’ve had an injury that you need to be gentle.

Here is a list of common treatments to aid in whiplash recovery:

• Rest: Initially, resting the neck and applying ice or heat can help alleviate pain. This is recommended for the first 72 hours when pain is typically at its worst. 

• Physical Therapy: This is a cornerstone of whiplash treatment. Physiotherapists can create a customized exercise program to improve neck strength and flexibility.

• Manual Therapy: Hands-on techniques like massage and joint mobilization can help alleviate muscle tension and improve mobility.

• Heat Therapy: Heat can promote blood flow and relax tense muscles, easing discomfort.

• Pain Medication: In some cases, over-the-counter or prescription pain relievers may be recommended to manage pain and inflammation.

• Education: Patients are educated on proper posture, ergonomics, and exercises to prevent future injuries.

Exercises for Whiplash

These exercises are meant for the early stage of whiplash and are simple but effective. They are meant to improve your range of motion and build foundational muscle strength so you can progress to harder exercises with your physiotherapist. You can complete these exercises 2-3 x day for the first 10 days to 2 weeks after injury.

It is important to note that once these exercises become too easy, it is important to have exercise progressions. Exercise progressions help build muscle strength to its original baseline level prior to injury and will prevent re-injury once you return to your normal routine.

• Neck Range of Motion 

  You want to complete all 6 ranges of motion to the best of your ability. Slight pain and discomfort is okay. On a pain scale you don’t want to go above a 4/10.

  You may find extension and rotation particularly difficult - go slow and be gentle.

  Complete 2 sets x 10 repetitions of each range of motion, taking breaks as necessary.

• Isometric Neck Strengthening 

  Complete all ranges of motion on each side only pushing as hard as you can tolerate

  Complete 3-5 reps x 5- 10 second holds in each position

  Make sure your neck stays in a neutral position when applying pressure

In summary, whiplash is a neck injury resulting from rapid and forceful movement, often caused by car accidents, sports injuries, falls, or other abrupt incidents. While it can be painful and uncomfortable, there are effective treatments available, with rehabilitation playing a crucial role in the recovery process.

If you or someone you know has experienced whiplash, we strongly recommend consulting a healthcare professional for a thorough assessment and personalized treatment plan, you can do this through our website www.portalbneriphysiotherapy.com or by calling 250-723-5112.

The Healing Power of Clinical Pilates in Rehabilitation

Clinical Pilates is known to have many benefits when recovering from injury or improving chronic pain. The combination of controlled movements, mindful breathing, and focused exercises on muscular strength and alignment can improve a patient’s body awareness and overall mind-body connection. Whether you're seeking post-injury rehabilitation, pain management, or a path to lifelong wellness, Clinical Pilates offers a gentle, yet powerful approach. 

Read along to discover the many benefits of Clinical Pilates and whether or not it is right for you.

The Core of Rehabilitation

Rehabilitation is all about restoring movement, strength, and function to those who've experienced injuries or health conditions. As clinicians, we understand the significance of personalized, well-rounded treatments that cater to each individual's unique needs. Enter Clinical Pilates – a method that aligns seamlessly with this philosophy.

The Power of Controlled Movements

At the heart of Clinical Pilates lies a focus on controlled movements that engage the body's core muscles. These gentle yet precise movements aid in retraining muscle activation patterns, enhancing stability, and improving overall body awareness. For someone navigating their way through rehabilitation, these controlled movements can be transformative.

Tailored to Your Needs

One of the most remarkable aspects of Clinical Pilates is its adaptability. Whether you're recovering from a sports injury, surgery, or managing chronic pain, a skilled practitioner can customize the exercises to suit your specific condition. This tailored and individualized approach not only accelerates your recovery but also helps prevent further injuries by addressing underlying weaknesses.

Mind-Body Connection

The mind-body connection is an essential component in the rehabilitation process, especially when dealing with chronic pain. Pain is not solely a physical sensation; it's also influenced by psychological factors. Clinical Pilates incorporates mindfulness and controlled breathing techniques that help manage stress and anxiety – both of which can exacerbate pain. By promoting relaxation, positive mental state in combination with body awareness and proper posture, Clinical Pilates helps develop a stronger mind-body connection and effectively reduces pain. 

Gradual Progression

One of the keys to successful rehabilitation is gradual progression. Clinical Pilates excels in this regard by offering a range of exercises that can be modified to accommodate various levels of fitness and recovery. Clinical Pilates provides a structured framework that allows individuals to start at a level that aligns with their current capabilities and gradually advance as their pain tolerance and strength improve. Whether you're just beginning your journey or well on your way to recovery, there's a suitable Pilates routine for you.

Building Long-Lasting Habits

One of the most rewarding aspects of using Clinical Pilates as a form of treatment, is witnessing patients transition from rehabilitation to maintaining an active, healthy lifestyle. Clinical Pilates equips individuals with valuable tools to sustain the progress they've made. The exercises learned during rehabilitation can be seamlessly integrated into daily routines, ensuring that the benefits of Pilates extend far beyond recovery. There is also the chance to transition to group classes, making it more affordable, fun, and social - adding to its longevity. 

Extended Health Care Coverage 

Clinical pilates is often eligible for coverage under extended healthcare plans. Some clinicians are certified to provide Clinical Pilates and can bill within your extended coverage. If you have questions and want to know if you are eligible, you can always contact the clinic for more guidance.  

Incorporating Clinical Pilates into rehabilitation is a decision that can positively impact your journey to recovery. The combination of controlled movements, tailored exercises, and mindfulness can bring about comprehensive healing.

If you want to learn more about clinical pilates or book an appointment, reach out to us at 250-723-5112. You can also book an appointment with one of our clinicians at Port Alberni Physiotherapy, or book a class at our onsite yoga and pilates studio - Yellow Door Studio.

Tennis Elbow: Understanding and Treating the Overuse Injury

Lateral Epicondylitis, or more commonly known as Tennis Elbow, is a common workplace and sport injury, but what actually is it? Tennis Elbow is classified as an overuse injury, which affects the tendons in the forearm, causing pain and discomfort in the outer part of the elbow. In this blog post, we will delve into the causes, symptoms, and treatment options for tennis elbow.

Causes and Symptoms:

Tennis elbow is caused by repetitive stress and strain on the forearm muscles and tendons, often due to repetitive upper limb activities such as computer use, lifting heavy loads , repetitive vibrations, and forceful wrist movements. Surprisingly, you don’t actually have to play tennis to get tennis elbow. Only 5% of people with the condition relate the injury to tennis. More commonly we see the injury in patients with repetitive one-sided movements in their occupation, such as mechanics, carpenters, electricians, gardeners, and office workers.

The primary symptom of tennis elbow is pain and tenderness on the outer side of the elbow, which can radiate down the forearm. The pain may worsen with activities that involve gripping, lifting, or wrist movements. In some cases, individuals may also experience weakness in their grip and difficulty performing everyday tasks.

Clinically, the most common complaint patients have when experiencing tennis elbow is elbow pain when lifting their purse or backpack, lifting a coffee mug, or gripping and using the steering wheel while driving.

Benefits of Physiotherapy Exercises for Tennis Elbow:

Physiotherapy exercises and treatment play a crucial role in managing and alleviating symptoms of tennis elbow. There is a lot of evidence to support gradual loading of the tendons in the elbow and wrist in combination with manual therapy such as elbow mobilizations, massage, and dry needling for clinical and cost effective outcomes. More recently, research has shown that shockwave and prolotherapy may also be effective at treating tennis elbow. If symptoms are resistant to physiotherapy treatment, surgery may be indicated.

In cases where a patient needs to use their upper limb for work purposes or performance and is unable to rest, a tennis elbow brace may also be effective. A tennis elbow brace essentially helps to offload the tendons in the elbow so they are not repetitively strained while the patient continues to complete work tasks or training. The placement of a tennis elbow brace is very important in order for it to be effective. If you are planning on using one, it may be beneficial to speak to your physiotherapist to review proper placement. 

Out of all the different treatment methods, a combination of exercise, stretching, and manual therapy seems to be the most effective. Exercises aim to strengthen the affected muscles and tendons allowing them to respond better to load, decrease inflammation, and promote healing of the injured area. As with any exercise regimen, it is essential to consult with a qualified physiotherapist or healthcare professional to ensure the exercises are appropriate for your specific condition and stage of healing. Here are some entry level and effective exercises to try at home to get started: 

1. Isometric Wrist Extension:

Rest your forearm on a table with your palm facing down.

Press your palm into the table as if trying to lift it off the surface, but keep your wrist still.

Hold this contraction for 10 seconds, then release.

Repeat 10 times on the affected side, complete 2-3 sets as tolerated

2. Eccentric Wrist Extension:

Sit on a chair with your forearm resting on your thigh, palm facing down, and your wrist hanging off the edge.

Hold a lightweight dumbbell or a resistance band in your hand and allow your wrist to drop downwards.

Then, slowly raise your wrist back to a neutral position.

Perform 3 sets of 10-15 repetitions on each side.

3. Pronation and Supination:

Hold a lightweight dumbbell or a soup can in your hand, with your forearm supported on a table.

Start with your palm facing down, then slowly rotate your forearm to bring your palm facing up (supination).

Return to the starting position and repeat the movement in the opposite direction (pronation).

Perform 3 sets of 10-15 repetitions on each side.

5. Wrist Extensor Stretch:

Extend your affected arm straight in front of you, palm facing down.

Use your other hand to gently bend your wrist downwards until you feel a stretch along the top of your forearm.

Hold the stretch for 30-45 seconds, repeating 3 times on each side.

Complete after your strengthening exercises

Tennis elbow might be a common injury, but with proper knowledge and early diagnosis, you can recover relatively quickly. Many factors contribute to the outcome and speed of recovery such as age, occupation, and consistency with exercises; However, the key lies in listening to early warning signs, gradual progression in activity, and seeking professional help when needed.

If you suspect you have tennis elbow or want to improve your technique to prevent it, consult with a qualified physiotherapist by clicking on the BOOK NOW button below. With the right approach, you can enjoy your favourite activities or bounce back to work with good outcomes.