Helping You Achieve Health . . . Naturally!Volume 5 Issue 2 Spring 2010

1129 Carling Ave., Ottawa, ON K1Y 4G6 (613)798-1000 www.oihc.caOttawa Integrative Health Centre

HOMEOPATHIC REMEDIES

FOR SPORTS INJURIESShawn Yakimovich, BSc, ND Naturopathic Doctor

With the return of spring, many peopleeagerly await the chance to resume athleticactivities outdoors. I for one am lookingforward to playing soccer this year.Despite our best precautions, accidentsdo happen as we move our bodies, andinjuries occur. While stretching andphysical therapies like massage can helpprevent injury and hasten recovery, thereis another excellent modality that everyperson should consider when a sportsinjury occurs: homeopathy.

Homeopathy is based on the principle of“like cures like”. A substance that cancause symptoms in a healthy person canalso heal those symptoms in a sick orinjured person. Homeopathy works byactivating our “vital force”, or innatehealing ability, to focus on the injuredbody part and restore normal functionquickly and effectively. I will now discuss

some common remedies often used inthe treatment of sports injuries.

Arnica: The most famous homeopathicremedy, Arnica is used whenever thereis a bruise or blunt trauma to any bodypart. It is also very useful immediatelyfollowing concussion or emotionalshock related to an injury. Often, a personneeding Arnica will refuse help, saying“I'm fine” when they clearly are not.Arnica is the default remedy to try whenthere is any impact injury. The key is togive it as soon as possible after anytrauma, so this remedy should be ineveryone's athletic bag.

Ruta: For all you soccer players likeme, there is Ruta. Where Arnica willhelp with obvious bruising under theskin, Ruta is specific for bruises to thebone, such as the shins or forearms.These areas are poorly protected bymuscle, and are often injured in contact sports.

Hypericum: This remedy is used forinjuries to nerve-rich tissues like the tipsof fingers, toes and coccyx (tailbone).

If a finger is “crushed”, such as beingsmashed by a speeding baseball, or ifthere is any injury to the tailbone,Hypericum will come to the rescue torelieve the intense nerve pain that follows.

Rhus tox: This remedy helps withsprains and strains of ligaments andtendons. The classic picture of someoneneeding Rhus tox looks like this: Aftera day of heroics on the soccer pitch, youwake up stiff and sore, barely able tomove. As you shuffle around the house,the stiffness gradually improves untilyou hit the shower. There! That hotwater sure feels amazing, and melts thestiffness away. You just hope it doesn'train today, since damp weather alwaysmakes the aches and pains worse. Asthis story shows, Rhus tox works whenthere is stiffness made much better withcontinued motion and warmth, and ismuch worse after a prolonged period ofrest or damp weather.

Symphytum: This remedy should beremembered in two situations: injuriesto the eyeball itself, and broken bonesthat are slow to heal. If the eyeball sustainsa trauma, take a dose of Symphytum onyour way to the emergency room. Theremedy is not a substitute for propermedical care, but can set the vital forcein motion before you even get to thehospital. The second scenario is a brokenbone that is slow to heal, even when setproperly. The person may even feelneedle-like pains at the broken ends ofthe bones. A dose of Symphytum givenas soon as a fracture is set can greatlyshorten healing time.

Ledum: If a person suffers a black eyeor injury to the face around the eye, thenLedum is in order. This is differentfrom an injury to the eyeball itself,which is a medical emergency.Typically, Arnica is given immediatelyafter the injury to the face, with a doseof Ledum given once the black eye

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becomes obvious. This combinationheals things up quickly, so you don'thave to look like Rocky for a week.

Traumeel Ointment: This productcontains a mixture of many homeopathicremedies in ointment form. It can beapplied to any injured body partimmediately following the injury, aslong as the skin is not broken over thearea. It is excellent for reducing bruising,pain, swelling and stiffness followingany injury to muscles or tendons.Apply 3-4 times a day until the injury ishealed. Another must have product forthe gym bag.

All of the remedies discussed above areavailable at OIHC. If you are just tryinghomeopathy for the first time, ask for a30 CH potency when buying them. Adose is three pellets directly under thetongue, three times a day until better. Ifan acute injury becomes chronic, thenconsult your naturopathic doctor foradditional treatment options like herbalmedicine and acupuncture.

Keep those recovery periods short withhomeopathy!

Shawn Yakimovich, BSc, ND specializesin the homeopathic treatment of acuteand chronic disorders.

SPORTS MEDICINE:ACUPUNCTUREJaclyn Smith, ND Naturopathic Doctor

There are over 300 acupuncture pointson the body, some of which have beenshown to increase athletic performance,reduce pain, and expedite recovery. Forthe longest time, these benefits werepurely observational and could not becorroborated empirically. Recently,however, research has caught up to theory,and been able to answer the questionthat has plagued many researchers,health care practitioners and acupuncturistsfor years…How?

PerformanceMeridians govern different organ systems.By addressing those for the heart andlungs, researchers found that they couldoptimize the heart rates and lung capacityof elite basketball players. This translatesinto less stress on the cardiovascularsystem, greater circulation of oxygen tothe tissues, and rapid removal of damagingmetabolites from the involved muscles.

The use of electrostimulation (runningcurrent through acupuncture needles)has also proven effective in reducingmuscle fatigue. When paired with theright points, this electrostimulation limitslactic acid production, thereby delayingthe onset of muscle fatigue caused bystrenuous activity. In a 2006 study, thissame technique was assessed for its

contribution to strength—what theresearchers found was astonishing.Electrostimulation prior to anaerobicactivities such as the 30-meter dash andstanding long jump significantlyincreased performance by raising peakforce, acceleration speed and average strength.

Pain ManagementAcupuncture is a very effective tool inpain management. Not only does itaddress the underlying cause, but it canalso influence our perception of pain.

One of the ways acupuncture can alleviatepain is through trigger point therapy.Trigger points are small knots in bandsof tight muscle. When present, they cancause tenderness, referred pain and localtwitching. By needling these triggerpoints, one can relieve the muscletension and, in turn, the associatedsymptoms. Research has shown up to a 60% decrease in muscle spasms, and40% increase in range of motion.

In addition to addressing the cause ofpain, it is also important to temper anydiscomfort that arises during the healingprocess. For centuries, people haveknown of the analgesic property ofacupuncture. More recently, however, itcan be explained. Traditional needlingtechniques don’t actually alter the intensityof pain signals in the body; alternatively,they address one’s perception of pain.

MUSTARD CARROTSALAD

1 lb. carrots, peeled and grated

1/4 cup roasted walnuts, chopped

Dressing:2 Tbsp. balsamic vinegar1 Tbsp. dijon mustard1/2 tsp. maple syrup1/4 tsp. salt1 garlic clove, minced2 Tbsp. unrefined olive oil

• Combine dressing ingredients andmix well.

• In a bowl, toss carrots with dressing.

• Top with roasted walnuts.

Enjoy!

Reecipe Corner

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RecoveryLactic acid is a metabolite produced byengaged muscles when oxygen storesget depleted—a common occurrencewhen exercising. This byproduct iswhat is responsible for that muscle soreness following a workout. Aspreviously mentioned, acupuncturereduces the build up of lactic acid inthe tissues, thereby expediting the rateof recovery.

Supplementary trials have also shownimproved antioxidant profiles with theuse of acupuncture. Why is this significant?Free radicals are compounds producedby the body during various processes,including exercise. Though they serve apurpose in maintaining health, in excess,the reactive nature of free radicals cancause cellular damage, as seen in sportsinjuries. Antioxidants absorb circulatingfree radicals, in turn, buffering theeffects of these menacing metabolites.

So whether your focus is performance,pain management or recovery, considerthe many, now scientifically proven,benefits of acupuncture.

WHEN TO USE HOT . . .AND NOT.HEAT vs. COLD APPLICATIONJacques Brisson, RMT

With summer just around the corner, alarge number of Canadians are comingout of hibernation and engaging in theirsports or activities of choice.Unfortunately, this increase in motionafter a season of inactivity can oftenlead to injury. A question I am oftenasked from patients is what to use toalleviate pain. One great option to treatpain and inflammation following aninjury is the use of “hydrotherapy”. Ahot or cold application can prove to bequite beneficial when used properly.But this is the question -which shouldyou use – hot or cold? In order to betterexplain the differences in the two, it isimportant to briefly explain the stagesof injury (acute, subacute and chronic).

An acute injury is best described as atrauma of rapid onset, rapid progressionand brief duration. During this stage,inflammation or swelling is alwayspresent in soft tissue, thus causing painand stiffness.

A chronic injury is best described as acondition that develops slowly, ispersistent and long lasting. It can startoff as an ache that can progressivelybecome quite debilitating, lasting 3months or more. A subacute injury is amidpoint between acute and chronic.

When inflammation is present (as in anacute stage), the swelling puts pressureon the circulatory system thus slowingdown the healing response. In order toheal properly there is a demand forincreased blood flow at the site ofinjury so that cellular growth can occur.

OPTIMIZING YOUR FERTILITYPrepare your body before becomingpregnant.Presented by: Colleen McQuarrie, NDMon. May 3, 2010 @5-6pm Location: OIHC 2nd Floor seminar room

TEA WITH AN NDEnjoy a cup of tea and conversationwith a naturopathic doctorMichelle Meyer, NDTues. May 4, @ 10am-noonLocation: OIHC

NATURAL SUMMER FIRST AIDHerbal and homeopathic approachesto common summer ailments such assports injuries, bee stings, poison ivy,sunburn, food poisoning and more!Presented by: Shawn Yakimovich, NDTues. May 4, @ 7-8pmLocation: OIHC 2nd Floor seminar room

OIHC CLINIC TOURPresented by: Jaclyn Smith, NDTues. May 4, @ 5:30-6:30pmLocation: OIHC

WALK WITH THE DOCA chance to meet with an ND and haveyour questions answered as we walkalong the trails through theExperimental FarmThurs. May 6 @7-8:30pmLocation: Experimental Farm

SCREENING OF“FOOD MATTERS”with Michelle Meyer, NDThurs. May 6 @7-8:30pmLocation: OIHC 2nd Floor seminar room

May 29 - Ottawa Race Weekend. OIHC will be providing massage treatmentsand naturopathic first aid to runners freeof charge. Stop by and say hello!

Sept. 4 - Ottawa Triathlon. Jake Brisson RMT and ShawnYakimovich ND will be helping triathletesrecover at this event.

For info or to register call: 613-798-1000.

Loooking Forward

If you are organizing an athletic event and would like Registered Massage Therapists andNaturopathic Doctors to provide services to your participants, please call Shawn @ 613-798-1000.

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To fully recover from an injury,swelling must be kept in check. This iswhy ice is the best application duringan acute episode. The acronym R.I.C.Ebest summarizes the ideal approach:

R- REST as to not to create further stress on the area resulting in more swelling

I- ICE to fight off and help rid the body of inflammation

C- COMPRESSION with a tensor bandage, to keep swelling contained

E- ELEVATION above the heart tohelp drain excess fluid.

It is recommended to use ice andcompression for up to 72 hours postinjury at intervals of every 2 hours (20minute timeframes), with the affectedarea elevated ( pillows are great to useas they also provide cushioning). Inextreme cases, frequency can increaseto ice for 20 minutes, remove for 30-45minutes and re-apply in cycles of 3or 4repetitions. The cold application willalso help deal with pain as it will dullnocioceptors(pain receptors). This typeof hydrotherapy works best for spasm,bruising, toothaches and headaches tolist a few. It is important to not applydirectly on the skin (use a thin towel)and to remember the acronym C.B.A.Nwhen using cold packs, as prolongeduse can cause frostbite. It can be usedas a good timeline for explaining thedifferent stages you will feel whenusing such an application.

C-coldB-burningA-achingN-numbness

When the sensation grows to aching-numbness, it is advised to

remove the cold. It can also be used in a chronic state when faced with anacute flare-up. Also, it should never beused before engaging in increased activityas it causes constriction of blood vesselsand soft tissue which could lead to further injury.

Once swelling has subsided, the introduction of heat will better helpmanage chronic issues. Moist heat isrecommended over dry heat as it willpenetrate deeper in the structure andhelp promote blood flow thus enablinga better healing response. A goodexample of moist heat is a hot waterbottle which will assist much more thanan electric blanket. Hot hydrotherapybenefits chronic injuries as it increasesthe elasticity of the muscle fibre andconnective tissue surrounding the joints,thus relieving muscle tension andminimizing stiffness and pain. It allowsthe muscle to be less contracted whichin turn provides better performance.The application should not exceed 25minutes at a maximum frequency of 4times per day. Similar to cold, a thintowel is recommended over the skinwhen applying as it should feel warmand not burn the area. It is ideal to helpwith joint stiffness and soreness, muscleaches and pain, arthritic changes, andmuscle cramping and stiffness.Contraindications to heat would includenerve or circulatory disorders, openwounds or burns.

Finally, during a subacute injury, idealhydrotherapy would entail a vascularflush or contrast therapy using both hotand cold. The process would includesoaking the affected area in a cold bath(or applying a cold compress) for threeminutes, removing it and quickly soakingin a warm bath (or hot water bottle) forone minute. Repeat the cycle threetimes. On a physiological level,contrasting temperatures will allow

rapid dilation or opening, followed bynarrowing of blood vessels, which willpump the inflammation out.

When faced with an injury it is alwaysbest to consult with a health careprofessional. Imaging may be neededto rule out a fracture, or serious tears insoft tissue. A registered massage therapistcan assess the injury and implement anoptimal treatment plan to help reducepain and discomfort and allow you toget back to your summer activities.

References:e-howcold one

DIFFERENTIATING “SHIN

SPLINTS”by: Amber McPhail, RMT

As the weather gets warmer gettingoutside and being active becomes moreand more appealing. Some of us arejust coming out of hibernation and othersare transitioning between a busy activewinter to new sports and activities forsummer. With any substantial increaseor variation in training and activitycomes the increased risk of overuse orrepetitive strain injuries.

While chronic pain anywhere in thelower leg is often routinely designated“shin splints”(a common term used todescribe overuse injuries to this area),it is a name that does not specificallydescribe the exact condition or natureof an individual’s injury.

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Shin splints can occur both on themedial (inside) or lateral (outside) ofthe tibia (shin bone); respectivelynamed posterior and anterior shinsplints. Irritation may be limited to thetendons, muscles and soft tissues of thearea but may also include the periosteumof the bones (tibia and fibula) as well asthe nerves, arteries and veins in moreserious or chronic cases.

There are two types of contractions thatmuscles perform: concentric and eccentric.Concentric shortens the muscle bellyand eccentric lengthens the muscle.Both types are necessary for controlledmovement. However, many injuriesoccur during eccentric contractions suchas the lowering phase of a bicep curl.This is especially true if there is animbalance in strength between theopposing and complimentary musclegroups. Shin splints are quite oftenmuscle strains caused by eccentricloading of the anterior leg muscles thatdorsiflex (lift up) the foot in suchactivities as walking or running. Withstrains there is often pain at thebeginning of an activity that graduallysubsides with use, only to return afteractivity has ceased. The pain is oftenmistaken for delayed onset musclesoreness as it can take up to severalhours before returning. Depending onthe severity of the injury muscle strainsusually heal easily and require littledown time ranging from as little as twodays to as much as eight weeks .However, "shin splints" that persistbeyond this time frame or seem to only come with training may be another condition.

Periostitis, an inflammation of the outercovering of the bones usually focusedaround the attachment points for tendons,is commonly seen as a result of overtraining and/or training on hard or uneven surfaces with improper footware; if left untreated it may lead tostress fractures. Usually pain is worseupon getting up in the mornings andduring the warm up phase of exercise.Pain subsides when the legs have been"warmed up" only to promptly return asthe legs fatigue often providing enoughpain to stop an activity. There may betightness and muscle cramping if workingthrough the pain is attempted.

Another common injury of the lowerleg is classified as compartment syndromes. Often mistaken as shinsplints, compartment syndromes cause

pain in the lower leg during activity thatgoes away with rest only to return onceactivity resumes. The pain starts aroundthe same time during exercise and doesnot go away or even becomes moresevere until movement stops. There arefour connective tissue "compartments"in the lower leg that wrap, separate andhouse different muscles in the legs thatperform similar actions. If there isexcessive use or fast muscle developmentthat doesn't balance the elasticity of thecompartment this can cause an increasein compartment pressure causing pain,poor circulation and even loss orchange in sensation on the surroundingarea. Activity naturally causes musclesto swell as there becomes an increasedrequirement for circulation to functionif there is not enough room in thecompartment for this expansion themuscles will clamp down on the arteries,veins and nerves that share the commonspace as they expand with no room tomove out. Compartment syndromes inregards to athletics are often chronicinjuries that progress over time and canbe helped with proper care and treatment.However, it should also be mentionedthat acute compartment syndromes canbe caused by crushing or blunt impactinjuries that cause internal bleedingwithin the compartment that causes thesame pains and potential for loss ofsensation or numbness. Acute cases asa result of direct injury should be treatedwith a RICE protocol (Rest, Ice,Compression, Elevation) and emergency aid should be promptly sought.

Many lower leg injuries are easilyavoidable by training smart. Regardlessof the activity a wise training method isto never increase more than one factor(speed, distance, intensity, duration ) ata single time and increase training inmeasures of no more than around tenpercent. Some predisposing factors tolower leg injuries are poor biomechanics,improper or worn out foot ware, andovertraining or poor training method.Imbalanced strength, tone and flexibilityof the ankle knee and hip can causeincreased stress on the legs and lead topain and injuries. While pain in thelower leg will continue to be dubbed"shin splints" it is vital to make adistinction between the conditionsbecause treatment strategies differ foreach injury. The only way to accuratelyidentify the crucial differences betweenthese similar conditions is with acomprehensive and thorough

examination process. Working withyour Registered Massage Therapist anassessment and a specific treatmentplan can be developed to speed recoveryand decrease time away from the sportsand activities that warm weather brings.

For more information on any of the articles in this newsletter

or to make an appointment please call: (613) 798-1000

or email: info@oihc.ca

RELATED LINKS

www.oihc.ca, www.oand.org, www.ccnm.edu,

Designed by Michelle Parent iCreative (613) 270-9242

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What is the most famoushomeopathic remedy?

Email answers to: info@oihc.caAll correct answers will be enteredinto a draw to win a FREE gift certificate for the OIHC redeemablefor services or merchandise.

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