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Nova Scotia’s first Certified Sports Massage Therapist

Congratulations Suzanne Moroney on becoming Nova Scotia’s first Certified Sports Massage Therapist

Suzanne Moroney, Registered Massage Therapist and owner of Coastal Sports and Wellness, a multidisciplinary clinic located in Bedford, NS, recently added another title to her resume: Certified Sports Massage Therapist.

Suzanne is the first RMT in Nova Scotia to receive her certification as a sports massage therapist, and is one of only two certified sport massage therapists in Atlantic Canada.

The SMT certification requires candidates to complete 500 hours of on-site volunteer time spread out across many different areas, including participation with contact and non-contact teams, sport specific outreaches, and events. The certification also requires massage therapists to work with at least three different sports, and organize medical/SMT participation at events. In addition, massage therapists must also have their Sport First Responder certification and 500 hours of clinical experience as a RMT.

Following the completion of these volunteer requirements, candidates must also complete a written and practical exam and attain a minimum score of 70%

Suzanne has been diligently pursuing her volunteer hours for the last eight years. She completed her 500 hours in May of this year, and passed her written and practical exams this past October.

In addition to her experience as a registered massage therapist over the last nine years, Suzanne has also been incredibly active in the gymnastics community. She began gymnastics at the age of two, and started training as a competitive gymnast at the national level when she was eight. She continued on this trajectory for the next twenty years, and competed throughout college and the first seven years of her career as an RMT.

During her team placement, Suzanne joined Gymnastics Nova Scotia, and from there visited each local club once a week, as well as committing to attend all competitions. Despite already completing her necessary SMT(C) volunteer hours, Suzanne continues to spend every Saturday at the Taiso Gymnastics Training Centre in Sackville, NS as a volunteer. She aims to give back to the sport and community that helped shaped so much of her life and career.

Sports massage therapy is applicable to athletes pre-, inter-, or post-event. Certified SMTs can provide restorative and training massages. The Canadian Sports Massage Therapist Association lists the following as benefits to sports massage therapy:

Pre- Event

General relaxation or readiness
Reduced anxiety and competition stress
Increased feelings of well being
Increased alertness and mental clarity
Boost in confidence
Aided mental preparation
Inter-Event

Keeps muscles warm
Assists in reducing Delayed Onset Muscle Soreness (DOMS)
Maintains muscle and joint flexibility

Post Event

Reduces inflammatory markers that minimizes Delayed Onset Muscle Soreness (DOMS)
Reduces recuperative time period post competition
Helps in identifying any new or prospective injury sites
Restorative /Training Massage

Allow you to recover from everyday training load
Assess and treat a minor injury before it becomes worse
Help you reduce the risk of injury
Fine tune treatments with specific techniques with trigger points and areas of stress.
Relieve tender areas before they become a problem

If you’d like to book an appointment with Suzanne Moroney, RMT, SMT(C), you can do so online or by calling Coastal Sports and Wellness at (902) 404-8034.

Physical Activity and the Brain

PHYSICAL ACTIVITY AND THE BRAIN

As the warm summer weather approaches, and with it the arrival of beach trips and days at the pool, we often find ourselves wanting to get in better shape, to shed the pounds we put on during our winter hibernation. (Thank you, holiday-themed cookies.) Though the want to look like a California dreamer in last year’s bikini is often motivation enough to hit the gym come spring, it needn’t be the sole catalyst getting you in motion. In fact, looking at exercise as a way to improve both your physical and mental well-being can be just the inspiration you need to stay active year-round.
SHARPENING YOUR MIND: Remember Sudoku? That 9×9 grid-like mathematical game that skyrocketed in popularity in the mid-2000s? Research says the puzzle can help delay dementia and keep your mind sharp by teaching you to think in a whole new way. The first few games are challenging, impossible even. With time, however, the puzzles become easier, quicker to do, and you find yourself moving from beginner, to intermediate, and, if you stick with it, maybe even difficult. Sudoku became the new Sunday Crossword. Now? Exercise can become your new Sudoku.
A study done at the University of British Columbia attempted to understand this. What they found was that when you participate in regular exercise, your hippocampus—the region of the brain associated with memory and learning—grows in size. Another study, published by Frontiers in Aging Neuroscience and quoted in the New York Times, proposes that regular exercise can help slow down the progression of Alzheimer’s, a form of dementia that attacks memory, thinking and behavior.
At the very least, regular exercise increases oxygen and blood flow in the brain, which in turn increases mental sharpness. Like with Sudoku, the more you do, the stronger your brain becomes.
THE RUNNER’S HIGH: If you’re not a runner, this idea of a “runner’s high” can often feel like a falsified sentiment designed to put a positive spin on a seemingly torturous activity. If running is a cult, the runner’s high is the metaphorical Kool-Aid. Only, what we’re being sold isn’t propaganda. It’s real. Science tells us so.
Drink, for a second, this cup of Kool-Aid:
Endorphins, a chemical released during physical activity, running for example, make you feel better! Happier! Less stressed! Which means, sustained involvement in exercise—releasing more endorphins—can help alleviate anxiety, depression, improve sleep, boost your self-confidence, and enhance your overall outlook on life.
Endorphins are our body’s natural drug, helping to relieve pain in a way similar to morphine. Only endorphins are natural, and we don’t grow dependent on or addicted to them.
Powerful though they may be, endorphins may not overcome the pain that often accompanies a newcomer on the track (or road, or treadmill), which is why you have to keep going. A reason for abandoning our “WORK OUT MORE” New Year’s Resolutions on January fourth is the lack of immediate gratification. It’s the result of the “I’ve been working out four days and haven’t lost 25 pounds!!” sentiment. We want to feel good instantly. Look better immediately. When that doesn’t happen, we forgo the working out, the resolutions, and find ourselves in the Tim Horton’s Drive-thru. Because donuts? They make you feel good without delay. The only thing arriving belatedly then is a sugar crash and, more often than not, regret.
Exercise, like most worthwhile ventures in life, is hard work. It takes commitment, practice, and dedication. It takes an understanding that the physical results—the weight loss, the toned abs, the want to prance around the beach in a bikini—won’t be instantaneous, but that doesn’t mean you aren’t still reaping the benefits—mentally and emotionally—on the inside.
If you’re looking to jumpstart your exercise routine into gear, want to get into better shape, or simply prefer working out in a class setting, Coastal Sports and Wellness Inc. has you covered with our personal training and exercise class options.
To book a personal training appointment with Leanne or to sign up for the 10 Week Boot Camp (beginning June 1), give us a call at 902.404.8034.

WHAT IS CUPPING?

Though it has existed for over a thousand years, cupping therapy has recently experienced an influx in popularity in North America as an alternative medical practice.

WHAT IS CUPPING? Cupping is a method of Traditional Chinese Medicine used to separate congestion, increasing blood flow and improving overall health to the body. These cupping techniques pull the tissue into the cup helping un-congest and un-restrict the affected area. Many benefits come from cupping massage modalities including deep tissue therapy, myofascial releasing, increasing range of motion, sprains and strains, fibromyalgia, drainage of excess fluids and edema as well as tight and painful muscles. Cupping is a great way to alleviate any ailments you may be suffering from.

WHO CAN CUPPING HELP? Cupping is a great alternative medical practice for those suffering from sprains, strains or pains, fibromyalgia, tight muscles, Cupping can also help relieve anxiety, back pain, stiffness, fatigue, edema, and migraines. This practice can also help anyone who’s looking to better their health.

WHAT IS THE OBJECTIVE OF CUPPING? The goal of cupping is to increase blood flow, separate congestion, and improve your body’s overall health. Cupping helps remove pathogenic factors by increasing blood flow in restricted areas of the body. Cupping can aid in the removal of toxins and blockages. Though cupping therapy may focus on a problem area, the goal is to ameliorate your health as a whole.

Many clients express cupping as one of the many ways to decrease scar tissue and adhesions that will not decrease with deep tissue work, foam rolling and hydrotherapy.

Cupping is a safe, alternative practice to help your body achieve its maximum potential!

To book a cupping appointment at Coastal Sports and Wellness Inc., give us a call at 902.404.8034

What does a Chiropractor do?

With the seemingly unending snowfalls, and the tough shoveling that follows, this time of year often proves to be hard on our bodies.

Chiropractic care, a service offered at Coastal Sports and Wellness, can help alleviate these aches and pains, while also contributing to an overall improvement in your general health.

WHAT IS CHIROPRACTIC MANIPULATION? Also known as adjustment, chiropractic manipulation is a manual procedure, typically done by a chiropractor’s hands, that applies a controlled low force to a spinal joint. According to the American Chiropractic Association, chiropractic care has existed since the beginning of recorded time with processes gaining momentum with each passing year.

WHO CAN CHIROPRACTIC MANIPULATION HELP? This form of chiropractic care can help those who are suffering from a wide range of conditions, including joint pain, strains, or sprains, headaches, whiplash, arthritis, poor posture, as well as many other neuromusculoskeletal problems. Chiropractic care can focus on low back, neck, hips, knees, shoulders, hands, elbows, feet, and more. It can be beneficial following a fall, car accident, traumatic life event, or an increase in both physical or mental stress.

WHAT IS THE OBJECTIVE OF CHIROPRACTIC CARE? A chiropractor’s goal is to help correct the patient’s musculoskeletal structural alignment and to restore their joints to a normal range of motion. Patients will feel a decreased in pain and increase in motion. Correcting these problems can also help have positive effects on a patient’s overall health. “After their first treatment, the most frequent comment I hear patients say is that they feel more mobile without pain or stiffness” said Dr. Emily Jang, Coastal Sports and Wellness’ chiropractor.

Chiropractic care is a safe, drug-free way to help your body achieve its maximum potential!

To book an appointment with Dr. Emily, give us a call at 902.404.8034

June is Migraine and Headache Awareness Month

Do you experience migraines or headaches?

Almost everyone knows someone who suffers from migraines or is affected by migraines themself. 36 million (more than 1 in 10) men, women and children experience migraines in the US and most of them do not seek medical help for their pain. Many of us who do not suffer from migraines do not realize how serious and debilitating they can be; about two-thirds of migraine sufferers cannot function at a normal level when they get a migraine.

Show your awareness by wearing purple the month of June.

Migraines are a complex disorder involving the brain and the blood vessels around the brain causing hyperactive responses to certain triggers

 

Common triggers for migraines are related to environmental:

  • Light sensitivities
  • Smell
  • Loud noises

Hormonal triggers.

  • Menstrual changes
  • Progesterone levels low

Food triggers:

  • Cheeses, mostly aged.
  • Chocolate
  • Fermented, pickled, or marinated foods
  • MSG (Monosodium glutamate)
  • Aspartame
  • Caffeine
  • Alcohol, mainly red wine and beer
  • Tobacco

Other triggers:

  • Stress
  • Sleep pattern changes.
  • Barometric pressure changes
  • Hunger

 

Preventing your migraines may be easier said than done; focus on what triggers your migraines and try to prevent exposure to these triggers.

-Suzanne Moroney- June 9, 2014

Are you showing your heart the love it deserves?

How a Dietitian can help you with Heart Healthy choices.

A healthy diet is one of the most important things you can do to improve your heart health. Balanced meals and healthy snacks may reduce your risk of heart disease and stroke by increasing your intake of heart-healthy nutrients, manage your weight, and control blood glucose, pressure and cholesterol.


Heart healthy buzz words:

  • Low fat – choose low fat dairy products and lean-cut meat options. Aim for mainly poly- and monounsaturated fats found in fish, nuts, seeds and avocados. Avoid saturated and trans fats found largely in baked goods, whole fat dairy, and fried foods, which increase blood cholesterol levels.
  • Low sodium – the recommended daily intake of salt is <2300mg from all sources (packaged foods, and added salt). Sodium intake has a direct link to increasing blood pressure. Help maintain a healthy blood pressure by choosing foods with <5% Daily Value per serving of sodium.
  • High Fibre – aim for foods with 2g or more of fibre per serving to help increase your overall intake. Fibre is mainly found in the Grain and Fruit & Vegetable food groups. Soluble fibre in particular, found in oatmeal and legumes, can help control blood glucose and reduce blood cholesterol levels.

 

When grocery shopping, looking for the Heart and Stroke’s Health CheckTM symbol will help you identify products with healthy levels of fat, sodium and fibre. Following Canada’s Food Guide will also help you meet daily requirements for vitamins and minerals, helping achieve overall health and reduce your risk of chronic conditions such as heart disease. Combine these healthy eating tips with 150 minutes of moderate-vigorous activity per week as recommended by Health Canada and you will be on your way to a healthier heart!


 

A dietitian can help you navigate through your diet and guide you towards individualized heart healthy choices.Call the clinic to book an appointment with our dietitian Kim White PDt!

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Ice or Heat?

Ice

 

Ice is a common protocol when you have experienced an acute injury, a re-occurring micro injury or on any area which may have inflammation. Inflammation is indicated when redness, warmth, swelling, pain and/or when bruising is present.

Ice is recommended 15-20 minutes at a time. Otherwise, the body senses the lack of blood supply to tissues and causes the local vessels to dilate, which is counterproductive. You can do it as often as 4 times a day with a few hours in between.

Ice treatment should be used with the RICE acronym- rest, ice, compress & elevate. Always cover ice with a cloth or fabric to prevent tissue damage, including frostbite.

Methods of Ice:

  • Use a Ziploc bag with ice cubes/crushed ice and/or frozen peas/corn from your freezer.
  • Ice Massage- Fill a styrofoam cup with water and place in freezer, once frozen peel the top of the cup away and massage the ice over the injury in a circular pattern. Continue moving the ice to prevent sticking or frostbite potential.
  • Purchase ice pack from local pharmacy.

Cool gel pack on a swollen heel elbow.


 Heat

 

Heat is recommended for chronic aches & pains or minor muscular pains; such as a stiff neck or a sore lower back. Heat will improve circulation to the area, assisting to flush blood flow while dilating vessels and decreasing muscular spasms.

Application of heat could potentially cause inflammation and more pain if used incorrectly, such as on inflamed or acute injuries. When in doubt, avoid putting heat on initially, use ice and get a professional opinion.

Minor back tensions will benefit with 15-20 minutes of heat, however heat may be used for periods of 30 minutes to 2 hours for more intense chronic back stiffness.

Heat should be used with caution; too much heat can harm skin and tissue, try “warm” temperatures to be sure. Heat is not usually recommended for those who have diabetes, dermatitis or peripheral vascular disease.

Methods of heat:

  • Dry Heat– electric heating pads and saunas
  • Deep Moist Heat– Hot baths, steam towels or moist heating pads

Both methods are great, however deep moist heat tends to be more effective as the heat penetrates into the muscles causing greater relief.

hot water bag


Contrast Baths

 

This process is used by combining hot and cold baths to encourage circulation to injury sites or areas in which have restricted blood flow. Most often used to aid in the healing process of repetitive strains or hyper toned muscles that cramp or spasm. This process will cause vasodilation followed by vasoconstriction encouraging the flush of toxins and waste products within the tissue and increasing nutrients and oxygen to the muscles, tendons and surrounding tissues.

The greater the difference in temperatures between hot and cold will cause greater effects to the tissue. The more often you commit to contrast bathing the greater the physical response the tissue will have. Recommended 1-3 times daily depending on the severity of the repetitive strain or trauma to an area.

Directions: most effective for hands, arms, feet and lower leg.

  • Fill one bucket with hot water, as hot as you can stand and the other with very cold water, as cold as you can stand
  • Start with soaking in the hot water for 3 minutes then switching to the cold water for 1 minute.
  • 3:1 ratio, always starting with heat and ending with cold, repeating 3x.

Recommended for chronic carpel tunnel, tendonitis or repetitive ankle, wrist or elbow injuries.

man having hydrotherapy water footbath


 

In summary:

        • Use ice for new injuries that cause pain, redness, and/or swelling.
        • Use heat for chronic pain or minor sore muscles.

Chiropractic and Treatment of TMD

How a Chiropractor can help you with TMD

Temporomandibular disorders (nick named TMD) are very common and are positively managed by chiropractic care. The problem may be with the jaw, the jaw joint and the related muscles around the jaw.

As a chiropractor, one aspect of our extensive, specialized training is studying the neuromusculoskeletal system inclusive of TMD disorders.


Several Common Causes of TMD

  • Trauma to the jaw (eg. child falling on chin)
  • Injury to head or neck (eg. heavy blow or whiplash)
  • Stress (eg. grinding and clenching of teeth during day or night)
  • Posture (eg. prolonged forward head posture)

Common ways that  TMD likely presents are:

  • Difficulty opening mouth wide.
  • Jaw gets stuck or locks.
  • clicking, popping, grating and pain with movement of the jaw.
  • Pain or tenderness in the face, jaw TMJ area, neck and shoulders (especially with jaw movement)
  • Associated symptoms that can be noticed are tooth pain, headaches,dizziness, earaches, hearing problems and ringing in ears.

A chiropractor can asses the TMJ and neck area and adjust to correct the alignment of the TMJ and cervical spine. Soft tissue therapy can be given internally and externally to the TMJ area and related structures.

Great success can be found with turning to Chiropractic for the positive management and treatment of TMD that is gentle, non-invasive, drug-free and effective.

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