By Shane Clark, RMT

1. Proper footwear - Make sure you get a good pair of running shoes as they are your first line of defence against shin splints.  Make sure you also change your shoes every 3 months of training to make sure they maintain their proper support.
2. Gradually increase your distance and intensity - Doing this will minimize the strain on your body and reduce the chance of injury.  An increase of 10% per week is reasonable for most people to progress with a minimal chance of injury.
3. Rest and recovery - Your body needs approx. 24-48 hours to recover properly from training.  Your hydration and nutrition will also have a major impact on the quality of your recovery.  Making sure you get approx. 2-3 litres of water and eating a balanced diet will help ensure your training goes smoothly
4. Running surfaces - In the city we tend to only being able to run on asphalt or cement but it is important to try and get training on softer surfaces like grass or gravel to reduce strain on the shins. 
5. Stretching and warming up - It is vital to properly stretch the muscles before starting and after finishing your run.  Warming up is important as well with a 5 minute run at slow speed to allow the body to prepare for heavier training.

By Judy Ariagno, RMT

Tis the season!  Dare I say it, it is true, the holidays are fast approaching.  This joyous season brings many wonderful moments.  Enjoying time with family and friends, great food and hopefully the great outdoors! 

While this time of year should be enjoyed to the fullest, it is easy to be distracted by the demands so many of us put on ourselves and others.  Financial demands, trying to find that perfect gift, or make sure everything is prim and proper just in the nick of time.  We tend to forget about good posture, proper breathing technique and to simply take care of ourselves in the process.

At this time of year especially, it is imperative that we take time out of our hectic schedules and focus on ourselves. 

The rush of the season can place strain on our bodies which are different for each individual. Muscle tension, headaches, anxiety, gastrointestinal concerns, and chronic fatigue are some of the more common conditions we suffer with, often needlessly. 

There is something to be said about taking time out for you.  

As a Registered Massage Therapist I can tell you that for some people, massage therapy is a luxury, but for most of us it is a necessity.  Massage therapy is a preventative method of health care.  Whether you have a muscle strain, an annoying trigger point or simply need a way to relax.  Regular massage treatments can minimize pain, and maximize performance, no matter what your game is, and keep you on track to do all the other things in your day you need to get done. 

All too many of us let our benefits for massage therapy lapse or maybe we are not even aware we have coverage.  Take the time today to look at the details of your benefit plan. If you do not have coverage for massage therapy or if you extend beyond your benefit allowance, keep your receipts to include with your year end taxes.

Taking care of yourself is not simply one more chore on the list.  It is preventative health care to keep you running smoothly through this holiday season and the rest of the coming year. 

By Shane Clark, RMT

With the return of summer we are now getting out of our winter hibernation and heading back to the sports we enjoy.  Here are some important tips to remember in order to minimize potential injuries.

1. Hydrate – Water is an essential component to muscle function and without it strains are more common and athletic performance decreases. It is important to realize that you should be drinking water before you feel thirsty because unlike our hunger mechanism our thirst response takes effect after we are partially dehydrated.
2. Use Sun Block – With the return of summer we need to pay extra special attention to preventing damage to our skin from UV rays.  Many products on the market are tailored to the athlete with sweat proof sun blocks offering sun protection without the worry of it getting in your eyes. Remember; repeated sun burns can lead to a variety of health problems later on in life
3. Proper Warm Up – many people simply jump into an activity without allowing time for their muscles to prepare for the event ahead.  A warm up of 10 minutes can help prevent injuries and improve performance.
4. Proper Cool Down – As with warming up, many people skip the cool down aspect of an activity which can leave them more prone to muscle spasms.  Allowing 10 minutes at the end of an activity to slowly cool down with light activity allows the body to return a relaxed state.

In the case of an injury it is important to follow the following steps to help maximize healing and minimize pain.

1. Rest – Pushing through an injury can turn a minor injury into a more serious one that in the long term can decrease performance and can lead to other health issues.
2. Ice – For acute injuries ice is best to reduce inflammation and pain.  Despite this, most people reach for heat which in the initial injury phase and it actually worsens the inflammation response therefore increasing pain and lengthening healing time.
3. Compression – Various injuries respond well to compression as it minimizes swelling and pain and a variety of wraps are available which can provide the proper support your tissues need.
4. Elevation – To increase flow back to the heart, the injured area can be elevated reducing prolonged swelling such as in the case of a sprained ankle.

As always in case of an injury it is advisable to seek out the medical advice of a trained professional as soon as possible in order to minimize longer term injury.  Following these simple guidelines can help you enjoy a summer season that is free of injury and pain which both you and your teammates will appreciate.