Effects of Physical Activity in Children and Youth
 Dr. Tara Brown, (Hon) BA Kin, DC, ART®, D.Ac
Doctor of Chiropractic
Active Release Techniques, Acupuncture & Graston Technique Provider
The positive effects of physical activity in children and youth should come as no surprise, and a recent article published in the British Journal of Sports Medicine provides additional confirmation.
In April 2016, 24 researches from eight different countries and various academic backgrounds met in Denmark to reach an evidence-based agreement about physical activity in children and youth (those 6-18 years of age). The term physical activity encompassed organized sport, physical education, outdoor recreation, motor skill development programs, recess, and active forms of transportation like biking and walking. Four different themes on the effects of physical activity on children and youth were presented within the consensus statement. These themes are: fitness and health; cognitive functioning; engagement, motivation, psychological wellbeing; and social inclusion and physical activity implementation strategies.
 Although the entire article is worth reading, there are a couple of points that I found significant to highlight. Firstly, cardiorespiratory and muscular fitness levels in children and youth are strong predictors of future cardiometabolic disease, such as coronary artery disease and diabetes mellitus1. Secondly, physical activity and cardiorespiratory fitness are beneficial to brain structure, brain function and cognition1. Thirdly, engagement in physical activity may positively influence psychological and social outcomes, such as self-esteem and relationships with peers, parents and coaches1. Finally, time taken away from academic lessons in favour of physical activity has been shown to not come at the cost of scholastic performance in children and youth1.
Moral of the story: children should be active for the betterment of their lives now and in the future!
For the full article go to http://bjsm.bmj.com/content/50/19/1177.full.pdf+html
1. Bangsbo J, et al. (2016). The Copenhagen Consensus Conference 2016: children, youth, and physical activity in schools and during leisure time. British Journal of Sports Medicine, 50, 1177-1178. doi: 10. 1136/bjsports-2016-096325
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The Benefits of Deep Tissue Massage
 Lisa J. Rutherford, RMT
Registered Massage Therapist
When it comes to chronic pain and/or injuries, deep tissues of the body often need to be accessed. Some of these areas may include the low back, shoulders and neck. Deep tissue massage is a technique, rather than an entire massage. The goal of deep tissue massage is to realign the fascial layers that can adhere to adjacent structures. Fascia encases all muscles and tendons, and in healthy tissue, the fascia goes unnoticed. When you feel a knot in your muscle, it is the fascia and/or scar tissue that binds up and limits the flow of that muscle. Bound or stuck fascia creates a lack of blood flow to the affected muscle.
Deep tissue massage techniques are applied slowly. The massage therapist locates areas of restriction, then challenges the tissue and realigns the fibres. These techniques could be painful, so it is important that you and your therapist have good and constant communication to ensure a safe and effective treatment. Your therapist may use a pain scale from 1-10:
1 - would be a light touch on your skin
5 - may be uncomfortable, but tolerable
7 - you feel pain and must breathe slow relaxing breaths to allow the muscles in the area to relax
10 - is extreme pain, unbearable, similar to the instant feeling of stubbing your toe
 Possible side effects of deep tissue massage may include bruising and pain following the treatment, but communication between you and your therapist will help keep these side effects to a minimum. Taking a warm epsom salt bath and drinking plenty of water for 48 hours after your treatment will also help you.
There are several benefits to deep tissue massage. This technique can help reduce chronic restrictions, which can increase range of motion and reduce pain. It also helps interrupt pain cycles by bringing an increase of fresh blood to the area for healing. Deep tissue massage also brings about better body awareness – massage as a whole draws your attention to the muscles being worked on, which will help you apply home care exercises and stretches more effectively.
Do you work at a computer all day? Do you suffer from chronic neck and shoulder tightness? Has your low back pain limited your activities of daily living? Are you still feeling symptoms from whiplash or a sports injury from perhaps 10-20 years ago?
Regularly scheduled massage appointments help prevent chronic symptoms from settling in; therefore, it is best to book monthly appointments for maintenance. In the beginning, weekly appointments may be beneficial in order to access chronically affected muscle groups, and then you can return to maintenance appointments when you feel more consistent relief. Working with your massage therapist to address chronic pain issues with deep tissue techniques can help bring the balance back into your life!
All of our Registered Massage Therapists are trained in basic deep tissue techniques. Book your one hour or 90 minute massage therapy appointment by calling 905.465.4595.
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