• Overuse – Too much too soon too fast

• Inconsistent Training- Missing workouts and making up miles

• Running to hard-  Two intense workouts back to back

• Running on uneven surfaces- Running on a slanted road will cause one foot to pronate (roll inward) and the other to supinate (roll outward)

• Improper/worn out shoes-  Excess mileage 

Common Running Related Injuries

Plantar Fasciitis is a painful condition caused by overuse of the plantar fascia or arch tendon of the foot

Mortons Neuroma is when the Nerve that transmit messages to the brain from the toes pass between the metatarsal bones they pinch the nerve causing it to become inflamed. This is most likely to happen between the 3rd and 4th bones causing a pain or numb sensation on the inside of the two toes that the nerve comes from.

Shin Splints are any pain at the front of the lower leg. However, true shin splints symptoms occur at the front inside of the shin bone and can arise from a number of causes

Leg cramps are painful contractions of the muscle that happen involuntarily (i.e. without the athlete intending then to happen). Leg cramps affect most people who train hard, particularly running at some point and a common site for leg cramps is the calf muscles.

Iliotibial band syndrome /Runners knee and Iliotibial band friction syndrome. Is Pain normally aggravated by running, particularly downhill and found on the outside of the knee.

Patellofemoral Pain Syndrome (PFPS) is a generic term used to describe pain at the front of the knee which comes on gradually with symptoms increasing over a period of time. It is sometimes also called anterior knee pain.

Tendonitis (inflammation of the tendon) and tenosynovitis (inflammation of the sheath surrounding the tendon). The term tendinopathy is used to cover most tendon injuries. Including Quads, Hams and Gastroch (calves).

Hamstring strain or a pulled hamstring as it is sometimes called is a tear in one or more of the hamstring muscles. Strictly speaking there are three hamstring muscles (Semitendinosus, Semimembranosus and Biceps femoris)

Quad Strain is  a strain or a tear in the quadriceps muscle, these  are the muscles on the front of the thigh. They consist of the Vastus lateralis, Vastus medialis, Vastus intermedius and the Rectus femoris.

How to prevent Injury

• Stay Hydrated- Muscles are roughly 80% water, proper hydration leads to quick muscle recovery.

• ICE ICE baby- Icing after a run reduces inflammation caused by stress to your muscles, ligaments and joints.

• Warm up properly- Warm up jogging and foam rolling

• Remember to Stretch – Running causes tightness in your muscles, the best way to reduce stiffness and pain is to stretch after every run.

• Epsom salt baths- Epsom salt baths are a great way to detoxify the muscles and expel lactic acid, leading to quick muscle recovery.

• VMO strengthening and IT band stretching- Most common running injuries are causes by an imbalance of these muscles. Prescriptive physio exercises can be done to prevent these imbalances.

Everyone faces stress; some may face it every day while others may not. Stress is anything that triggers a worried feeling in our minds. Stress can be caused due to any reason.  However, the question is how can you deal with stress? Many ways can be used to cope with stress, but in this blog article, you will find out the five most effective ways.

Stress can be fought by exercising. Several researches state that various exercises help stress relieve. Exercise such as; running and aerobics helps reduce stress and anxiety levels. Therefore, if you are stressed you must take some time out and exercise.  Often you will notice that when you are stressed, you feel extra energetic. Thus, it is wise to put that extra energy to use, otherwise that energy will create more stress for you.

Another great way to cope with stress is by socializing. The biggest mistake is to be alone all the time, because then you are bound to concentrate on your issues and thus become even more stressed. Of course, you need space, but do not isolate yourself from the world. Thus, when you are stressed make sure you hang out with your friends and indulge in happy activities, laughter is the best cure. You should also try to share your worries with people, who are close to you, talking will always help.

 Another way to stress relieve, is by being optimistic. Everyone goes through a tough time, but they survive it by concentrating on the bright side. Make yourself understand that you have more and other things in life to look forward. You can even make a list of all the good aspects in your life, once you are finished you will instantly feel better because you will have a whole list of things/events to look forward.

In order to stress relieve, also allow yourself adequate breaks. Do not take too many responsibilities or tasks, as they all contribute to increasing stress. Make sure you take breaks when you feel tired or exhausted. Also, make sure that you take a vacation from work/home once a month, to rejuvenate yourself. Once you return, you will notice a change in yourself. 

Lastly, you can stress relieve by relaxing. You can relax by taking a hot bubble bath, getting a massage, doing aromatherapy, meditation or yoga. These relaxing techniques have proven to relieve stress. Allow yourself to relax on a daily basis in order to reduce your stress levels.

With the above ways you are bound to stress relieve.  Even though stress is haunting everyone these days, it does not mean that you should also be a victim as well. Try the above techniques and with time, you will see a change in your attitude and your stress level. A stressed individual will not be an efficient individual because they will never be able to focus on a particular issue. Therefore, in order to lead a better life, try to remain stress free.

Kinesiologists are professionals who help an individual exercise. Kinesiologists are experts who help people achieve consistency, effectiveness, safety and variety in their exercises.  They are also responsible for ensuring that the exercise is done as planned, some people hire them for motivation purposes as well. Today a number of people are concerned about their body image, thus many have started to hire Personal trainers. In this article, one will find the many benefits of personal training.

The biggest benefit that comes along with personal training is that an individual is bound to exercise as scheduled. Without a kinesiologist, one can make excuses and skip the scheduled exercise but a kinesiologist will never let that happen. Once they arrive, the person will have to exercise. In addition, personal training is costly and an individual will never want to waste a scheduled session. Thus, personal training forces people to work out and achieve their goal.  Personal training is ideal for those who are inconsistent or easily distracted from their goals.

In addition, personal training is done under the Kin’s supervision. The trainer will ensure that the individual is doing the exercise properly. Exercising is complicated and without correct guidance, one can get injured. Therefore, personal training ensures an individual’s safety. Some exercises are difficult for one person to do on their own, thus having a personal rainier allows the individual try all the exercises. Another benefit of personal training is that a person gets a customized work out plan. The Kin understands what the person’s goals are and then formulates an appropriate training program. The trainer will include those exercises, which help in achieving the desired results.

In addition, with personal training one can change their workouts.  A person can ask their trainer to teach them new or other exercises, once they are bored or plateau with previous routine. This way an individual will not have a monotonous work out every day.  It is the trainer’s job to come up with exciting exercises, which motivate an individual to work out.  Lastly, personal training can be done at home. Therefore all those who are not fond of exercising in gyms, can opt for personal training in home or at their office. Kinesiologists come to your home and help people exercise. Most individuals are a lot more comfortable exercising in their own space.

In addition to the aforementioned benefits, an individual will also experience several other health benefits as well. Personal training helps decrease weight, build muscles, stamina, balance and control. Personal training ensures that a personal is active on a regular basis and is not subject to a number of medical conditions that develop, due to an inactive lifestyle. Personal training has a lot more benefits, if it is taken seriously.  Therefore, it is safe to conclude that personal training is a good option. In your Home Therapy offers kinesiologists who are experienced, well trained and affordable.

Chiropractic is a practice where the body and mind is healed in way that is efficient, peaceful without any use of drugs and medicines that depresses the flow of blood and has many side effects. Chiropractic is not only the treatment of the back and neck, its main purpose is to maintain the body’s balance and help regain its strength and energy. Chiropractic is the treatment of nervous system, which is the real controller behind all the cells in the body and all the body’s organs. Chiropractic finds the cause of illness in the body and then corrects it in a very efficient manner that many medicines and drugs cannot do.

The benefits of chiropractic are many; it can help relieve the pain of a spinal cord injury caused by excess stress due to work, muscular tension, or a traumatic injury. If due to reasons like lack of sleep and endless hours of sitting in front of the computer screen with your head forward.  Your neck and shoulder can start to ache and your eyes can get strained. If this is the case chiropractic adjustments can always benefit you as it can regulate the blood flow so that any blockage in the blood vessels I can be removed. With chiropractic adjustments you can help gain mobility in any parts if the body which were difficult or painful to move. It can even remove any stiffness in the body or any muscles of the arm, neck and back. If people have arthritis, chiropractic can help remove the pains caused during this disease and help you remain patient with the pains. Over all chiropractic can maintain your energy levels and increase body performance and energy for long time.

Chiropractic can give you an inner sense of relaxation and give you an endless sense of wellbeing. After an injury you may experience late recovery but with consistent chiropractic  adjustments any kind of injury and recovery can be speeded and you can get back to your normal activities within less time as compared to taking medications and lying hopelessly on your bed. If after an injury you damage muscle tissue, a chiropractic adjustment can help your tissues heal quickly and would reduce any major inflammations in the tissues and muscles.

Therefore, chiropractic care can help a person reduce stress and help a person regain the lost energy and positivity of living a normal life. When people face any kind of physical and mental imbalance the best thing for them may be to get a chiropractic treatment. Reducing ones immobility and body aches and can carry on with the daily chores in the normal manner. Without chiropractic, the recovery of injured body parts and organs can be long and eventually the dependency on medicines can increase causing your body to rely on nothing but drugs. Therefore, the best way to heal the body in a natural way is chiropractic.

Acupuncture is a treatment by which needles are inserted into the skin of a patient and sometimes an electric current is passed through these needles to treat the patients. Acupuncture is an alternate form of medicine. This form of treatment inserts needles at various points on human body that are thought to be the real sources from where the entire body can be treated. This form of treatment dates back to hundreds of years when people did not have the access to any kind of medicines. Acupuncture is the treatment of body relieving it from pain via needles as some points in the body that are the actual carriers of energy and hence need to be stimulated.

Acupuncture removes any blockage in the flow of energy through the body known as Qi (pronounced Chi) improving your health quality. With acupuncture, you will feel that the energy levels of your body are becoming more balanced and your mind will become more peaceful than before. Your body will feel as if every day there is a boost in the energy level and your will become more active. Acupuncture can help you lesson the amount of stress in your mind. With many things on mind at a time, human mind goes under a depressed state where the body and mind stop to work and cooperate. Acupuncture is a great way to balance your mind and body stress levels so that you can go on with your daily activities.   Human body goes through many pains, like pains of menstruation, neck, arthritis, strains and digestive pains. All these can be cured by acupuncture even the pain of migraine can be treated by the help of this amazing treatment that does not even require you to intake excess medication to relieve pain.

If you either have experienced any injury, by playing sports, a traumatic accident, car accident or have undergone a surgery, acupuncture can help relieve any swelling, inflammation and pain by circulating the flow of blood and Qi, making muscles strong enough to bear the pains. For sports related injuries, electro acupuncture can help reduce inflammation at site while promoting your muscles natural ability to heal. A certified acupuncturist knows the exact point from where the emotions of stress, depression, anxiety and frustration can be healed and suppressed. People fighting with all these emotions can take advantage from this treatment as it helps you maintain the right emotional balance and can improve your outlook on everything around you.  

Acupuncture can be a great help with respiratory issues like having asthma and nasal irritation that can be caused by endless pollution particles suspended in the air at home and at your workplaces. Acupuncture can even help with lack of sleep and insomnia, by expelling excess Qi from a person’s body you can remove stress, putting your mind to rest and slowing your body to sleep. Lack of sleep can be caused by many reasons like, tension, stress and never ending pains in various parts of the body. It even helps in strengthening your body’s immune system by making your body being more resistant to stress, and kinds of illness.

No matter what your profession is, unless you have a healthy body, you cannot function in this world. Physiotherapy has now become a need and not a want.  You need physiotherapy to maintain a life where your body has no problem in functioning, running, moving or even prolonged sitting. Life makes you face diseases, injuries, aging and environmental stress that leads your body to take the shape of a helpless child losing mobility and basic physical functioning. In all these cases physiotherapy is recommended to get your body back into the required shape to move around and stay active throughout your life.

Physiotherapy is a simple way where the mobility of your body is revived along with enhancing your emotional stability, physical, psychological and social wellbeing. All these factors are the benefits you get from physiotherapy. Physiotherapy can improve the lives of many people as it aids in reducing pain. Pain can be anywhere in your body like your back, legs and arms sometimes reducing your mobility and tolerance for some activities. With the help of a physiotherapist, you can increase your range of motion and movement making daily activities that use to cause you discomfort, easy again. Physiotherapy can help improve your movement by reducing any restriction in your body joints. Even the joints of your feet and fingers can be relieved by any pain and immobility. Physiotherapy must be considered like going to a gym and discovering the strength of your body. With physiotherapy, you can easily gain back all your strength that due to certain consequences in your life has been lost.

If you are active in sports, you are bound to have sports injuries to your knees, feet and back from time to time. Physiotherapy can help remove and subside any pains you get during or after playing your sport of choice. Physiotherapy can help you in returning to your normal life and gain back your mental and social well-being. If you are having difficulty participating in household work, then you must consider physiotherapy. People who suffer from constant headaches and vertigo issues must consider physiotherapy since it aids in relieving any blockage of blood inside arteries and veins and help you return to you old self, rather than being dependent on medication.

Physiotherapy can help remove stress and lead to better circulation of blood that will allow the body organs to function in a healthy manner. Physiotherapy can be utilized to help in weight lose plans; using prescriptive exercises with a reduced calorie diet is a safe and controlled way to lose weight.    Physiotherapy can bring benefits to people of all ages and people in any occupation as it helps in maintaining a healthy, normal life.

Massage therapy is now a need of many people. Due to the excess workload, tensions, stress and busy schedule, one may not have ample time for massage or even time for a relaxed hot water bath. People do not mind spending money on something that brings them a relaxed state of mind and body, perhaps a bottle of wine or a snuggie. You can benefit from massage therapy for various reasons. Some people get pain in their neck and shoulders due to long office hours, now students have more backaches than seniors, postural stress caused by doing endless house chores and muscle tension due to a crunching job market and declining economies where ones future and promotion opportunities look bleak.

When your mind and body goes through such stress and elevated pain levels you are long overdue for a massage. The benefits of message are endless. If students face severe backache due to long hours of studying, a massage of their entire back will relieve the pain and fatigue in their achy muscles and would help their vertebral column breathe better by improving blood circulation. Massage can make people completely divert from being dependent on medicines and heavy pills that cause nothing but digestion problems and lack of sleep. Through massage the human body’s lymph flow increases thus, building the body’s natural defense system, a safe natural alternative to boost ones immune system. With the help of a good massage, your body’s muscles that have become weak, tight or strained can be relieved and function better. The benefits of massage include enhancing the flexibility and motion of your body’s joints. A massage can improve joint function, something that benefits everyone from the elderly to those with labor intensive jobs.

Men and women face depression and anxiety due to the roller coaster ride that life has become now. However a massage therapy treatment may help them gain back their hope, positivity, and release all the tensions locked up in their head, neck and shoulders. Help them think better and improve their focus. Massage therapy can benefit women after pregnancy as it can help by reducing scars and stretch marks on their abdomen and other various areas of the body. Massage can even help heal stressed or damaged tissues and help improve blood flow, which in turn helps the body perform better by getting the right amount of nutrients to all the organs.

If you are active in sports, you may get muscle cramps that stay in your muscles for long time. Massage can remove any cramps anywhere in your body be it, back, legs, arms or even you neck and shoulders. With a massage treatment you can increase your energy, get back to house cleaning, studies and taking care of the kids. Massage can bring back all the lost strength you possessed and there is no specific age that benefits from a massage treatment since your body is your temple and all it needs is care, respect and a little pampering.

According to the (Massage Therapy Act, 1991) “The practice of massage therapy is the assessment of the soft tissue and joints of the body and the treatment and prevention of physical dysfunction and pain of the soft tissue and joints by manipulation to develop, maintain, rehabilitate or augment physical function, or relieve pain. “

Benefits of Massage Therapy Include:

Peer-reviewed medical research has shown that the benefits of massage therapy include; pain relief, relaxation, increase in mobility and range of motion and reduced trait anxiety and depression.  In addition to the physical benefits of massage therapy, people can greatly benefit from the touch of another human being.

Other types of Massages: 

Prenatal Massage

 Prenatal massages are performed prone (lying on your stomach) during the first two trimesters of pregnancy and side-lying or seated during the final trimester. A pregnant mother has many aches and pains and a prenatal massage has been shown to reduce pregnancy discomforts including; sciatica, swelling, back and neck pain, and upset stomach while enhancing the physiological and emotional well-being of both mother and fetus.

Post Pregnancy Massage

A Post pregnancy has a physiological effect on a new mother; it can help to ease postpartum depression and encourage a mothers bond with her new baby. After the birth of a child a new moms daily routine can cause physical imbalances in her neck, shoulders and low back. A post pregnancy massage can help correct these imabalnces as well as helping to improve muscle tone and skin elasticity.

Seated (workplace) Massage 

A seated or workplace Massage, is usually performed at ones desk or in a massage chair. It is is usally 10-15 minutes in duration and is performed through your clothes.  Recent studies show that a weekly workplace massage can reduce an employees stress and tension; while increasing employee concentration. Ultimately reducing repetitive stress and work related injuries.

Acupuncture is a method of encouraging the body to promote natural healing and to improve functioning by stimulating the flow of “Qi” (pronounced chee). Qi can be influenced and balanced by stimulating specific points on the body. This is done by inserting needles and applying heat or electrical stimulation at very precise acupuncture points.

How acupuncture works

The philosophies of how acupuncture actually works are many. There are scientific views and esoteric views. The modern scientific explanation is that needling the acupuncture points stimulates the nervous system to release chemicals in the muscles, spinal cord, and brain. These chemicals will either change the experience of pain, or they will trigger the release of other chemicals and hormones which influence the body’s own internal regulating system. 

A central premise of chiropractic is that vertebral misalignments or malfunctions occur in the spine and can produce interferences in the function of the nerve system which have remarkable and far-reaching effects by impairing the individual’s health and performance. These misalignments are referred to in chiropractic as subluxations, and are corrected with spinal adjustments administered by Doctors of Chiropractic (D.C.’s).

What is an adjustment?

An adjustment is a highly skilled and precise movement usually applied by hand to a joint of the body. Adjustment is safe and painless and it loosens the joint to restore proper movement and optimize function. 
When a joint is adjusted, a gas bubble escapes causing the popping noise you may have heard about.

What to expect on the first visit?

The initial chiropractic assessment consists of a thorough health history and focused physical examination that helps the Chiropractor identify factors influencing a patient’s health. The Chiropractor will then review therapies that may be used in the treatment plan. Chiropractic patients may ask their chiropractor any questions they have. A chiropractic treatment is also performed on the first visit, unless further diagnostic tests are needed. The typical chiropractic initial assessment takes between 40 and 60 minutes.

There are many reasons to seek chiropractic care:

Back pain

Neck pain

Headache

Whiplash

Strains and sprains

Repetitive strain injury (RSI)

Work and sports injuries

Arthritis

Limited range of motion in the back, shoulder, neck or limbs

General health and well-being