Ancient Cedar Wellness
50 Westmount Road North, Suite 200 N2L2R5 Waterloo, ON, Canada

PLANTAR FASCIITIS: WHAT IS IT? Plantar fasciitis is inflammation of the fascial tissue on the plantar (bottom) surface of your foot. Your plantar fascia is a flat band of tissue that runs from the base of your heel to your toes and supports the arch of your foot. With plantar fasciitis, you may experience pain at the base of your heel, along the arch of your foot and possibly even up to your toes. Plantar fasciitis can occur when this tissue is strained. It can occur after a...ctivities that overload the plantar fascia, like repeated high impact activities (like running or jumping) or overdeveloped muscles in the back of the leg that lead to altered foot mechanics. Some factors that can contribute to plantar fasciitis are: poor biomechanics (e.g. heavy heel strike), weight gain, poor footwear (e.g. worn out shoes, ill-fitting shoes, non-supportive shoes), poor posture or systemic changes within the body (e.g. during pregnancy). Fun fact: Plantar fasciitis can occur during pregnancy due to the increased levels of the hormone: relaxin. Relaxin is released to help relax the ligaments around your hips and pelvis to aid in childbirth, however it also relaxes the ligaments in the rest of your body too (like your feet!).

PLANTAR FASCIITIS: WHAT IS IT? Plantar fasciitis is inflammation of the fascial tissue on the plantar (bottom) surface of your foot. Your plantar fascia is a flat band of tissue that runs from the base of your heel to your toes and supports the arch of your foot. With plantar fasciitis, you may experience pain at the base of your heel, along the arch of your foot and possibly even up to your toes. Plantar fasciitis can occur when this tissue is strained. It can occur after a...ctivities that overload the plantar fascia, like repeated high impact activities (like running or jumping) or overdeveloped muscles in the back of the leg that lead to altered foot mechanics. Some factors that can contribute to plantar fasciitis are: poor biomechanics (e.g. heavy heel strike), weight gain, poor footwear (e.g. worn out shoes, ill-fitting shoes, non-supportive shoes), poor posture or systemic changes within the body (e.g. during pregnancy). Fun fact: Plantar fasciitis can occur during pregnancy due to the increased levels of the hormone: relaxin. Relaxin is released to help relax the ligaments around your hips and pelvis to aid in childbirth, however it also relaxes the ligaments in the rest of your body too (like your feet!).

SCIATICA: WHAT IS IT? Sciatica is defined as nerve pain or irritation of the sciatic nerve. The sciatic nerve spans from L4-S3 (which is in your low lumbar spine to your sacrum) and runs down the back of your thigh, down the leg and ends at your foot. The sciatic nerve is interesting for a few reasons, the first being that it is the largest single nerve in your body! It also branches into two nerves at the knee. Here, it becomes your common peroneal and tibial nerves. Now tha...t we know what the sciatic nerve is, let’s talk about what causes sciatica. There are some different ways sciatica can occur, which include: direct compression of the sciatic nerve, inflammation, disc degeneration, disc herniation, narrowing of the spinal column (spinal stenosis), trauma, stress injuries, and more. Another interesting point about sciatica is that it can commonly be confused with some other conditions, like piriformis syndrome or a sacroiliac dysfunction. Your osteopath or RMT can help identify what is causing your sciatic symptoms and help to treat them. Fun fact: Normally the sciatic nerve passes under the piriformis muscle, but in some cases it can either partially or fully pass through it!

SCIATICA: WHAT IS IT? Sciatica is defined as nerve pain or irritation of the sciatic nerve. The sciatic nerve spans from L4-S3 (which is in your low lumbar spine to your sacrum) and runs down the back of your thigh, down the leg and ends at your foot. The sciatic nerve is interesting for a few reasons, the first being that it is the largest single nerve in your body! It also branches into two nerves at the knee. Here, it becomes your common peroneal and tibial nerves. Now tha...t we know what the sciatic nerve is, let’s talk about what causes sciatica. There are some different ways sciatica can occur, which include: direct compression of the sciatic nerve, inflammation, disc degeneration, disc herniation, narrowing of the spinal column (spinal stenosis), trauma, stress injuries, and more. Another interesting point about sciatica is that it can commonly be confused with some other conditions, like piriformis syndrome or a sacroiliac dysfunction. Your osteopath or RMT can help identify what is causing your sciatic symptoms and help to treat them. Fun fact: Normally the sciatic nerve passes under the piriformis muscle, but in some cases it can either partially or fully pass through it!

If you’ve ever herniated a disc before, you might be familiar with the pain, numbness, tingling and weakness that can be associated with it. But, what exactly is a herniated disc? And how can you work to prevent it? A herniated disc (or commonly referred to as a slipped or bulged disc) occurs when the nucleus pulposus protrudes through the annulus fibrosis of the intervertebral disc. In other words, the jelly inside the donut gets pushed out. This can occur due to natural... degeneration, overloading (such as lifting heavy objects using your back muscles instead of your leg muscles), twisting/turning while lifting or, in less common circumstances, a fall or blow to the back. Now that we know what they are, let’s talk about how to prevent them! Here are some ways you can reduce your risk of herniating a disc: Proper lifting techniques! Avoid bending at the waist and instead keep your back straight and bend at the knees. PROPER POSTURE. Good spinal alignment when you’re sitting (feet flat on floor), sleeping (on a firm mattress and on your side with a pillow between your legs), standing (shoulders relaxed, small of your back flat and both feet on the floor) can help in prevention. REGULAR EXERCISE that encourages strengthening of your back, stomach and leg muscles. STRETCH often, especially when sitting for long periods of time.

If you’ve ever herniated a disc before, you might be familiar with the pain, numbness, tingling and weakness that can be associated with it. But, what exactly is a herniated disc? And how can you work to prevent it? A herniated disc (or commonly referred to as a slipped or bulged disc) occurs when the nucleus pulposus protrudes through the annulus fibrosis of the intervertebral disc. In other words, the jelly inside the donut gets pushed out. This can occur due to natural... degeneration, overloading (such as lifting heavy objects using your back muscles instead of your leg muscles), twisting/turning while lifting or, in less common circumstances, a fall or blow to the back. Now that we know what they are, let’s talk about how to prevent them! Here are some ways you can reduce your risk of herniating a disc: Proper lifting techniques! Avoid bending at the waist and instead keep your back straight and bend at the knees. PROPER POSTURE. Good spinal alignment when you’re sitting (feet flat on floor), sleeping (on a firm mattress and on your side with a pillow between your legs), standing (shoulders relaxed, small of your back flat and both feet on the floor) can help in prevention. REGULAR EXERCISE that encourages strengthening of your back, stomach and leg muscles. STRETCH often, especially when sitting for long periods of time.

We have a few spots left for massages on Friday! . . Click the link below to schedule your session .... . https://ancientcedar.clinicsense.com/book/ See more

The dividing line between those that live in pain and those that do not.

You know those spots. They’re those round, sore, irritable little spots you’ve probably got in your shoulders (although they can form pretty much anywhere!). But what are they? They’re probably trigger points! Trigger points can form in response to repetitive micro-trauma, muscle overuse, muscle weakness, chronic stress conditions, poor posture and more. They often produce a predictable pain pattern that can cause pain in the body other than where the trigger point is located.... For example, a trigger point in your upper trapezius muscle can give you a headache that radiates along the back of your neck, around your ear and into your temple, giving you a headache. So trigger points don’t sound like a lot of fun. but the good news is that they can effectively be treated with massage therapy! A massage therapist can locate these spots and treat them to alleviate the pain and discomfort associated with them. Do you have these knots? Book in today and we can help you to resolve them! See more

We have some massage appointments available this week! You can book online at ancientcedar.com

We have a few spots left for massages on Friday! . . Click the link below to schedule your session .... . https://ancientcedar.clinicsense.com/book/ See more

You know those spots. They’re those round, sore, irritable little spots you’ve probably got in your shoulders (although they can form pretty much anywhere!). But what are they? They’re probably trigger points! Trigger points can form in response to repetitive micro-trauma, muscle overuse, muscle weakness, chronic stress conditions, poor posture and more. They often produce a predictable pain pattern that can cause pain in the body other than where the trigger point is located.... For example, a trigger point in your upper trapezius muscle can give you a headache that radiates along the back of your neck, around your ear and into your temple, giving you a headache. So trigger points don’t sound like a lot of fun. but the good news is that they can effectively be treated with massage therapy! A massage therapist can locate these spots and treat them to alleviate the pain and discomfort associated with them. Do you have these knots? Book in today and we can help you to resolve them! See more

Did you know we recently expanded our hours? We now offer massage therapy treatments in the evenings! Click the link below to book https://ancientcedar.clinicsense.com/book/

We have some massage appointments available this week! You can book online at ancientcedar.com

Did you know we recently expanded our hours? We now offer massage therapy treatments in the evenings! Click the link below to book https://ancientcedar.clinicsense.com/book/

A sneak peek into what we'll be covering in our upcoming 3-Part Seminar on Anxiety, Stress and Fear. We've partnered with the wonderfully talented Crystal-Lee Olson to bring you an integrative BODY + MIND education that can transform the way you LIVE life!

Whether we know it or not, ALL OF US are seeking wholeness on all levels. Spiritual Mental Emotional... Physical We want to matter. We want to believe in some way that we can achieve happiness, peace and freedom. You're likely not even aware of this deep desire for wholeness. Your body and mind wants to complete its healing. You have the opportunity to be part of a moment where you start to re-awaken those deeper levels of yourselves. One could argue that most suffering is self-inflicted. This can be viewed from a place of empowerment rather than self-blame. You have the power to CHOOSE what to think and how to feel no matter what anyone tells you and what limitations are being modelled to you. YOU are the one that chooses your state. By having the skills to disallow external input to influence your way of being, you will open many OPPORTUNITIES that you never realized were possible. And, we're happy to support you when that door opens! ******************** LEARN some of the most fundamental skills you need to be content, grateful and at peace with what you have currently. Click the link below to learn more!

Anxiety, Stress and Fear doesn’t have to be your default state.

If you've ever had a DREAM in your mind that you thought was an impossible goal - then this online workshop is for you. We are holding a FREE online workshop teaching powerful tools on how to take your goals and turn them into reality! If you're looking for SUCCESS but don't know where to begin, this class will provide you the tools to reach it quickly and with less effort. This is the first of a series of trainings that we're offering to help address the psychological, emot...ional and spiritual aspects of feeling well. I've used the tools that are being discussed in this workshop and it's helped me immensely - I am thrilled to be able to start sharing some of this knowledge so I can see others thrive! Click the Eventbrite link below to learn more https://www.eventbrite.ca/e/create-your-vision-workshop-tic

Breaking free of OLD BEHAVIOURS that can RELIEVE YOUR PAIN LONG-TERM! Do you ever notice that when you repeat certain behaviours, it then becomes second nature to keep repeating said behaviour subconsciously? The thing is ... ... you don't just 'forget' to do your workout go for a run even when you don't enjoy it working out really hard to the point of injury cleaning your house to the point of exhaustion reaching for foods that trigger your migraines This is what is called a BEHAVIOUR CHAIN. It's a set of events that results in a type of behaviour. All chains begin with a TRIGGER. Triggers can be categorized into mental, biological, environmental, emotional or social. MENTAL/EMOTIONAL: You've had a stressful day and feel anxious or upset. SOCIAL: You have a friend that wants to do a running race. ENVIRONMENTAL: There are so many weeds in the garden, this needs to be gone today! ********** These TRIGGERS then produce THOUGHTS These thoughts can be helpful or not. I can do all these tasks today and get things checked off my to-do list. I want to join my friend in her run because if she can do it, why can't I? I need to do a hard and arduous workout to get rid of my frustration. ********** These THOUGHTS then lead ACTIONS: Reaching for foods that give you that wonderful feeling. Going for runs even when you don't enjoy it. Working out hard for as many days a week as possible. ********** These ACTIONS then produce OUTCOMES That sweet treat you ate for comfort resulted in a migraine the next day. You worked so hard in your yard that your back is killing you. You've got really bad knee pain from all the running you've been doing. FILL IN THE BLANKS: My bad habit is _______________. Before doing this bad habit, I'm thinking ____________. What triggers me to have (previous) thought: ____________. ************** This is a great exercise to figure out why you do certain activities/actions that leads to the pain you experience. This is the first and most important step for understanding the unhelpful habit and how to break it. ************** FOOD FOR THOUGHT AFTER YOU'VE FILLED IN THE BLANKS: An example: I'd like to break this chain because I don't like to feel overworked/in pain even if I feel accomplished. SHARE YOUR THOUGHTS WITH US!

Simple MIND and BODY techniques to get you feeling BETTER through the seasons #chronicpain #jointpain #acupuncture #osteopathy #migraines #naturalmedecine

3 SIMPLE at home techniques to relieve TMJ or Jaw pain. #tmjdisorder #TMJPain #tmjtreatment #tmj #jawpain #acupuncture #manualosteopathy #osteopathy #neckpaintreatment

Severe pain can impair your directional (left/right) abilities. Your pain can affect your brain pathways and cognitive determination, so take caution when you are experiencing a high level of pain. Seek care from experts who specialize in treating pain. We've treated thousands of clients who are struggling with pain and help them achieve a better quality of life. All without the use of surgical tools or heavy medication.... #acupuncture #osteopathy #massagetherapy #naturalmedicine #chronicpain #paintreatment #lowbackpain #shoulderpain #neckpain #hippain #sciatica #migraines #headaches

When we choose how we respond, then we have the opportunity to choose a better outcome. #joy #livingwell #abundance #wellness #chronicpain #migraines #stress

A diagnosis does not equal pain. Some people are asymptomatic to their diagnosed condition. So diagnosis is not always a definite sentence for pain.

Stressful situations can affect your pain levels. Try to mitigate pain with more calming environments and social situations. Tell us about your favourite places to unwind in the comments below