the space between

What to do before, during, after & with the space between your massage therapy appointments? 

We want you to get the most from every session here at Sore Spots & sometimes, to honor the quiet solitude during treatment, we don’t always give you every word of wisdom swimming around in our massage therapy minds.  To cover our bases, we’ve put together some simple suggestions to explore as you prepare, debrief & receive your next therapeutic massage.

 In the hours leading up to your massage….

• Hydrate in small amounts to avoid feeling an overly full bladder during the last 10 minutes of a massage.

• Come as you are.  Don’t worry about when the last time you shaved your legs or acne issues – as RMT’s we focus on how you feel inside your body. 

• Do nourish yourself with good foods but avoid large, heavy meals just before a treatment.  For your well-being, it is wise to avoid an uncomfortably full belly while on the treatment table. 

During your treatment time….

• Let your RMT know what your primary goals are for receiving care today.  Is your preference to feel soothed with silence & quell symptoms of anxiety or are you coming in to deal mainly with an injury or nagging pain point?  Most often treatment can address both but we can also lean more heavily into the restorative side of care vs rehabilitative. 

• Let your therapist know if you do need to use the bathroom during an appointment.  We can always take a brief interlude to attend to your comfort.  It’s really no trouble at all & can really ‘make or break’ the final minutes of a perfectly great massage.   

After your treatment time….

• Let your therapist know what felt most beneficial during treatment & of course, how you feel now compared to when you started your session.  It’s these comparative notes that allow your RMT to better design & scale future treatments to your preferences. 

• Do drink a good amount of water.  Now that your tissues are mobilized, it will be helpful to keep the body hydrated to better you from the inside-out.

• Ask your therapist about any movements or self care practices that may enhance the effects of your massage experience.  Most people don’t know this….but as part of our base curriculum, RMT’s receive comprehensive training in therapeutic exercise.  For instance, this component of my training was taught by an Athletic Therapist & since then I’ve gone on to take personal training, pilates & yoga teacher training to enhance my knowledge of movement-based education. 

• If you want guided mentorship on movement therapy, let us know at the beginning of your treatment so that your Massage Therapist can plan within the allotted time to go over their suggestions.

In the space between your appointments….

• Follow home care advice we suggest.  At the next session, if you’ve not tried our ideas than share that….we are judgement-free & we want to be on the same page as you when it comes to our advice ~ so no need to worry about what you did or didn’t do in the space between appointments.  We think of home care as a barometer on what fits or doesn’t fit into your life & it can be as easy as a,b,c 1, 2, 3 (or deep breathing practice while sitting at a red light).

• It’s normal to feel sore 1-3 days after an appointment so go easy into workouts & routines.  Make sure you have fully absorbed the benefits of deep rest before you drop into your next HIIT workout.

• On the flip side, thankfully, it’s also absolutely normal to feel amazing in the days & weeks after a massage.

• Keep a balanced lifestyle that includes mini self care moments every day.  Maybe it’s a 5 minute stretch session every morning & evening?  Or a proper dog walk?  Maybe it’s just reaching for a cup of water first thing in the morning before go for that thing you brew (aka coffee).

Don’t worry about if you have been exercising or not prior to your treatments.  You don’t have to EARN a massage with an active lifestyle.  Feeling good in your body is a sensation that everyone deserves to experience.

We can help you feel amazing at your next massage therapy treatment.  Keep all of the tips above in mind as you navigate towards the most relaxed version of you before, during, after & of course in the space between appointments.

So long 2024....let's walk it off!

A belated Happy New Year to all our friends, colleagues & clients

As we move into the early days of 2025, we recognize that many of us take this time to set intentions or resolutions about the year ahead. In that spirit, we suggest small steps, both literally & figuratively to shift closer to your most aligned, kind & healthy version of yourself.

We recently came across this 5 minute Ted Talk cartoon on walking & thought it’s messaging important in the realm of making, small everyday movements matter. You know what they say…..a walk a day keeps the grumpy away 🙏

What we really care about ✌🏼

As RMT’s, we occupy a unique corner of health care.

We spend quality & often quiet time with each & every patient. Before treatment, our job is get to know you in a way that’s more than just reviewing the health history for previous injuries, surgeries & current medications. It’s about understanding what causes your ‘sore spots’ & how best to create treatment that helps melt that tension away.

From time to time, we get comments or questions from patients on things, to be honest, we simply don’t care about….that perhaps, in our opinion, only distract us from the task at hand ~ which is helping muscles soften so you can move better & of course, feel better. Here are a few things, you may think your RMT cares about….but doesn’t:

Hairy or unshaven legs or body parts….as RMT’s we are here for your body & don’t really care how long or how much body hair you have, so no fret ~ no commentary needed. If stomachs growl or gas is passed, we are not likely to care either. We do advise not arrive having eaten a big meal. Small bites are best & of course ~ stay hydrated. Avoid drinking too much water just before so as to avoid feeling too distracted by a full bladder towards the end of your session.

Feeling chatty? Our focus is on your treatment goals & helping you feel better. Many start off chatty, but as you settle in, that urge fades. We prioritize dialogue about your treatment so feel free to share details about any injuries & aim to focus on your breath. Ever catch yourself asleep during a treatment? That probably means you feel safe & are deeply relaxed (or just a bit tired). Little sleeps in a massage can feel ethereal. You are in a rest & digest state & your body has a natural instinct to take your nervous system on a deep rest journey.

For a variety of reasons, people feel funny about their feet. It’s ok to keep your socks on (or keep on any garment of clothing for that matter). Acne or skin troubles like psoriasis or eczema? It’s ok, we got this. We have a lot of ‘clean’ oils to choose from & we can always work around areas if desired.

Just like a sculpter sees potential in a block of marble, we as MT’s see your body as a unique canvas & your body tells a story that we are here to help unfold. We truly don’t care about the shape of the vessel, but rather how the muscles & joints of your body carry you into your daily life. EVERY BODY deserves rest & to feel relief for your mind, spirit & sore spots too!

#massagetherapymatters #therapeuticmassage #hrm

'Shouldering' your sore spots?

Shoulder injuries are very common injury in the world of sports (& everyday life). Thankfully, research fully supports massage therapy as an effective & efficient way to relieve your pain, improve mobility & speed up healing. Anatomically, the shoulder is a ‘floater’, but what do we mean by this?

Standing up, most of the joints in our body are stacked with a scaffolded type of structure, except for our shoulders. They are a joint from our main skeleton that is supported by a complex weaving of muscle, tendon & ligament. When muscles are out of balance, it’s easier to create a climate of injury in the area.

The reason for our sore & achy shoulders varies but to name a few…

Sports related trauma, car accidents, repetitive strain & ergonomics can contribute to shoulders feeling sharp with pain or just plain achy. How can massage help?

One study (Liza et al., 2023) determined that massage can work by releasing nerve tension and improving localized blood flow. When your massage is therapeutic, measured & there is meaningful communication between the patient & therapist better healing can occur. This study profiles sensation based language to ensure that the therapists’ pressure feels effective for the patient.

What might that language sound like?

How does that feel? How’s my pressure? Does this feel therapeutic? Is this valuable? Do you want less pressure or more? Tell me when it starts to feel productive? How are you doing? Can you rate the pressure out of 10? Does the technique I’m using now feel like it’s helping?

Your massage therapist should be prompting for your feedback throughout your treatment. So much of a good treatment comes down to communication (& I’m not talking about sharing the latest Netflix series you happen to be binge watching). Think of the massage treatment as an experience you co-create with your RMT. When we practice saying literally what we feel in an objective manner, it helps propel the healing journey so that good things can happen to our mind, spirit & sore spots too.

#rotatorcuffrehab #rmt #deeptissue #cupping

“FUN”dy Footpath Recap

Last month, my partner & pup took to new hiking territory by exploring one of Atlantic Canada’s hardest hikes, the Fundy Footpath.  We like to get into the wilderness for multi-day treks at least once a year & this adventure claimed itself in challenge & in moments, unmatched beauty.

The Fundy Footpath is not yet a provincial or federal park so it relies on the generosity of volunteer groups for its’ management. This makes it a little more tricky to plan for your trip, so courtesy of my partner, from Fade to White media here’s a recap of the details & derailments that made for one of our most memorable adventures.  If you’ve never taken on a multi-day trek & don’t know what to plan for, consider reviewing my post from our Chignecto trip from years’ past.

Our Footpath adventure was 51.3km and 2807m elevation gain over three nights and four days, and was definitely the hardest hike we have done. Our biggest takeaway from this trip was that we really want to slow the hiking days down and savour our immersion into the wild. More on that as the story unfolds...

DAY 1: POINT WOLFE TO GOOSE CREEK

We spent the night before in Moncton and headed out for 9am start at Point Wolfe. The Footpath is a bit of a weird one - you start in a national park, do one of its trails, then you’re on the much more primitive, volunteer-maintained Footpath and you end in a provincial park. You also have to contend with a tidal crossing.

Because of the days we had off to do the trail and the tides, there was no way to start at the “actual” beginning in Alma and still finish on time. So we started at the traditional (old) starting point of Point Wolfe, and our total distance was to be ~52km.

The first section in Fundy National Park was an absolute breeze. 11.4km of easy-peasy trail that really does not prepare you for what’s to come. Not much in the way of views, but a nice little pleasure cruise for the experienced hiker. We stopped at Goose River and had a snack before starting the actual Footpath. The next 9.1km took us an hour and a half longer than the previous 11km, and it kicked our butt. The Footpath feels at least 50% harder than Cape Chignecto, possibly more. It has twice the elevation gain & is technically quite tricky in many parts.

We got to the tidal crossing at Goose Creek in plenty of time, but we can’t say we were worry-free as time ticked. A few times, we lost the trail, and this was one of those times. The book says to cross and follow the shoreline, which we did but it was all tall grass and mud and disgustingness. The actual trail of course does continue in the woods a bit, but we already had wet feet, and the shore part seemed quicker. It was not.

We made it to camp, and I think we ended up pitching our tent on the actual trail because the other spots were just too full of roots and such. One of my favourite moments happened here - we had eaten, cleaned up, and hung our bear bag and were just about to head to bed when I saw a flash across the water. It was lightning. We could see land, and the clouds above it kept erupting with lightning. We were watching a thunderstorm over Cape Chignecto, but we couldn’t hear the thunder. It was a bit magical, and it was the perfect way to end day 1. As you can see, Cashew LOVED the tidal crossings! We did not keep her on leash the whole time but would recommend leashing for safety & energy.

DAY 2: GOOSE CREEK TO TELEGRAPH BROOK

Our plan was to make it to Wolf Brook on day 2. As we marched on, that was looking less likely. The inclines and declines of the trail are so intense. We went off trail for a few minutes as well, and that’s one complaint I have - the blazes could definitely be improved throughout, but especially in the middle section. White blazes on trees that also have white on them are sometimes really hard to see.

If felt like the most level part of the entire trail for us was the stretch towards (and then away from) Martin Head. The views were lovely, and I’d love to get down to Martin Head at some point because it looks amazing!

We made it to Quiddy River and decided to have a nice lunch and a bath. It was so nice to stop and enjoy the scenery, get clean in the crisp water, and dry in the sun. We spent entirely too long there (over an hour), but it was worth it.

After another 200m of ups and downs, we descended into Telegraph Brook and immediately fell in love. There is a waterfall and pool that turns into a stream that empties into the ocean. We knew right away that we wanted to camp there and not continue on to Wolf Brook. We could have made it, but we would have ended the day with headlamps and setting up camp after sunset.

We pitched on the rocky beach, had another lovely bath in the waterfall pool, and had a good chat about the trail so far. We decided then and there that rushing just to finish was not serving our purpose. We wanted to be able to stop and play in the river, take photos of nice views, have a snack and really look at our surroundings and the amazing biodiversity in the woods.

That night was the most intense and amazing aural experience. Laying in the tent, we could hear the rushing waterfall of Telegraph Brook, its stream trickling past us into the ocean, the crash of the waves against the beach as the tide rose ever closer to our tent, and the wind swooping along the massive cliffs on either side of us. Nature really is the best white noise machine.

Before I fell asleep, I unzipped the fly door from the top (thanks MSR for making an amazing tent in the Hubba Hubba 3), and saw the massive moon and its reflection over the Bay of Fundy, and I knew all the effort we put into this trip had been worth it.

DAY 3: TELEGRAPH BROOK TO LITTLE SALMON RIVER

We started the day with a new plan, and trudged up the nearly vertical incline out of Telegraph Brook. As we climbed, descended and passed Wolf Brook, we were very pleased with our decision to stay at Telegraph and not attempt that section after such a long day the night before.

Our favourite woods scene was Two Brothers - two brooks meet, surrounded by the most vibrant moss-covered hills and beautiful trees. We stood there for several minutes - these are the kinds of things you can only see when you’ve hiked into the middle of nowhere. It was breathtaking. Next up was the highest climb of the whole trail. Up, up, up to ~239m. It was relentless.

Mayo Crossing was just a tease - you go down a bit, so you feel like maybe it’s time for the decline, but soon enough you’re going straight back up. The decline into Little Salmon River is the steepest of the trail and it was rough going, but we were happy to be descending to our campsite for the night.

Little Salmon was a bit strange, as it is quite far inland and not on the Bay like the rest of the beach areas. The views were lovely, though, and we pitched in the wooded section, as all the rest of the sites were pretty much taken! It turned out to be a bit of a zoo because Little Salmon is easily accessed from the Fundy Trail Parkway P15 lot as an overnight (or even day) hike, and it was a beautiful August Saturday night.

After setting up camp, we got a great fire going, a meal in our bellies & washed up. We were in bed, just about to go to sleep, when we heard some people outside. It was 9pm. A couple had just arrived with their toddler in tow. They proceeded to set up camp directly next to us, hammering in stakes, sawing & chopping wood, trying to soothe a crying child, and then drinking beer and having a grand ol’ time until close to midnight. During this time, some women were also screaming and laughing like crazy down at the beach area, and the massive German Shepherd that someone had brought continued to bark at everything and everyone.

Needless to say, this is not what we had in mind for our last night. This is definitely not the vibe at any of the campsites at Chignecto, and while we loved seeing lots of people out and enjoying the trail, it seems trail and camp etiquette will be ignored no matter which campground you’re at - even in the backcountry!

We ended up plugging the phone into its’ battery bank and used a Dark Noise app to play some ocean+wind+rain+brown noise sounds to drown everything out, which is a pretty funny juxtaposition against our previous nights, especially Telegraph!

DAY 4: LITTLE SALMON RIVER TO EYE OF THE NEEDLE

We set an alarm and woke up early. It didn’t take us long to cross Little Salmon and get up the last big incline to the Fundy Foothpath Link / McCumber Brook Access. Our original plan was to make it to Seely Beach for our last night and end at Big Salmon, but we pivoted to taking this access trail up to the parking lot, dropping our bags, and then heading to the Walton Glen Gorge Lookoff and the Eye of the Needle Trail.

It was cloudy, so the view wasn’t spectacular at the lookoff, but it was still pretty cool.

We started the descent to the Eye of the Needle, and it was such a fun way to end our hike. It was very technical, and you have views of waterfalls, rocks, and cliffs the entire way. The 44m Walton Glen Falls are gorgeous!

The Eye of the Needle is the spot where the cliff walls narrow, and you have no other option but to wade through chest-deep water through a passage that is about 10 feet wide. It is an incredible experience, and we hope to return with friends and family. We climbed back out of the gorge, found our ride, & headed home. We ended just shy of our original 52km plan at 51.3km. Our elevation gain was measured at just shy of 3km. We hope to at least hike into Seely Beach for a night another time and finish the rest of the trail, but we are incredibly happy with our trip, and we were pumped to do the Eye of the Needle, as that was one of the first things that attracted us to the area.

Overall, we really enjoyed our time on the Footpath. It was a bit difficult to plan because of the tides and the lack of public information, so I definitely suggest purchasing the guide book and map and joining the Facebook group. Purchases of the book help fund the maintenance and development of the trail, and the group is a goldmine of information from very friendly, helpful people.

Every trail is very different, and we had some unique and amazing experiences on the Footpath. Our biggest takeaway is that we only want to do backcountry trips where we can be sure we are taking the time to enjoy the hike and all that is has to offer!

Make Art Not War 🎨

This April 15th on World Art Day, we honour the fine balance between the scientific process & the artful approach in which massage therapists can interpret a healing connection to the canvas that is your human body.  

UK Artist, Amber Griffiths has blown my mind with her anatomically minded approach to the classically traditional, textile craft of embroidery. Simply gorgeous. Find her instagram here.

Art nurtures our creativity & innovation & is what inspires us on the daily to keep kinesthetically exploring the layers of tissues enveloped by patterns of tension that disrupt & yet also, serve purpose.

Maria Doering is a local, multidisciplinary fine artist and printmaker with an intense focus on the human body. The piece above, entitled ‘cell soul & personalities’ stems from a curiosity of the body & soul, the intangible mind & the physical vessel of our bodies. Together they make us who we are. If we could visualize both, what would they look like? What would we find if we viewed our personalities, minds and souls through a microscope? What does confidence, ambition or courage look like on a cellular level? What is the cellular make up of a soul?

We share this kinetic, ‘hands-on’ art form with our community of clients whether that’s on a blog, social media post or of course, in the treatment room.  This allows us to share knowledge & engage with your curiousity about how you move, how you feel & how you posture yourself in the world. 

While art has the ability to reveal layers of awe & understanding, it can also lighten our minds’ perspective. We’ve thought very carefully about the art work on display in our clinic.

One of our colleagues & clients’ favourite pieces is this popsicle print by Teo Zirinis who has such a light-hearted, illustration approach that we couldn’t help but tuck it into this series.

The links between artistry & society help us find commonality, bridging connection despite differences in a world that perpetually divides.  There is a quiet exploration of artistic freedom that plugs us a little closer to a peaceful world & we want to help fuel the drive to that destination.  

Raija Jokinen is a Finnish artist whose work is focused on the everyday feelings, situations & thoughts we all have as well as the observation of the emotional & physical surrounding, including the body & mind. Incredibly dimensional & poetic. See more on their website.

While not a formally trained artist, maker Ali Harrison from Light + Paper (Toronto) has a flare for intricate paper cutting designs & we find her anatomy inspired line absolutely adorable.

The mysterious work of Kit Paulson forms impossibly fragile objects from glass. There’s an intricacy of glasswork here that just boggles the mind. See her Etsy account here.

It’s with this spirit in mind that we share a small, curation of pieces in the realm of the human mind, body & spirit.  We' hope you’ve enjoyed this small selection of art work from around the world & that it’s inspired a quiet moment of contemplation & appreciation for being alive, being in community as well as simply & sweetly being in the present moment.

Wellness at Work

One of our favourite ways to work is to meet people exactly where they are in life, both figuratively & literally. 

That is why you’ll often see our clinic team offering our massage therapy services off-site.  Meeting people at gyms, tradeshows & offices lets us connect with people in their spaces of work or play.  In particular, when we work in an office, it allows us to bring elements of comfort in people’s daily life that builds good will & fills up the well of feel-good energy.

In a post-pandemic world, it’s been trickier than expected for some employers to bring people back into the workplace.  For employees, working for 8+ hours, 5 days a week, may pass by more comfortably in the ambiance of their own personal space. Arguments have been made to support the need for workplace health programs following the pandemic more than ever. With such a large percentage of North Americans experiencing an increasingly sedentary lifestyle throughout the duration of the pandemic, we are seeing the decline of physical health at an all time high. Initiatives within the workplace could contribute positively for the working population. Wellness may seem like a luxury concept to emphasize at work, but for some it could be the difference between wanting to go to the office & wanting to stay home. 

We spend a huge chunk of our life working. It’s where most of us spend our days, where we find meaning or what we use as a means to give our life meaning. Working may simply be a gateway to fuel life’s adventures. Work is community & it is part of our economic landscape where we weave elements of culture, connection & change into the fabric of society.

Employers are already reformatting away from cold, cubicle settings. How as an employer do you rebrand the workplace to be where employees want to spend their time?  How do create a hospitable ambiance of productivity within your team? How to welcome back staff to the office in a way that makes them want to connect to their work, at work?

As one person, how to mould the time we have at work to the greater good of not just a company’s mandate but for ourselves? In an ideal world, we go to work as an opportunity to productively contribute to the service or product behind a company’s mandate, but what if you’re feeling torn between living at home to work versus living at work to work?

What can the individual do to contribute to their own workplace wellness? And what can their leadership do to support them? Wellness is part & parcel to our life’s work whether we give it an organized platform or not.  Making time for our wellness on an individual level prevents need for drastic health measures.  On a macro level at work, wellness policies can uplift & nurture a workforce in a way that prevents reactionary measures.  These wellness plans for work need to be accessible, of interest (catered to your team), & aligned. 

We would love for all work environments to bring a Massage Therapist on site; however, that might not be the place to start. Consider all the following before looking at your workplace’s ‘big picture’ wellness landscape.  What’s of most value to your team? What will engage on an individual level from a leadership perspective as well as to the company as a whole?

Wellness is not a modern idea & its concept seems universally understood & yet, not universally applicable. It means different things to different cultures not to mention, individuals & that should always be a reflection for the person & an opportunity for a place of work. A well designed & active workplace health program is not just good for community, it’s good for business.

Considering the thoughts above, what would you do to improve the wellness of your workplace? Would you invite wellness days into your space while welcoming all employees to participate? Would you encourage your team to think outside the box and plan outdoor or walking meetings? Your action could be the difference between a majority work-from-home office, and a wellness-activated workforce. Not sure where to begin? Get in touch. We offer workplace massage and wellness activations such as Pilates, yoga, and health fairs.

Read more about how we can add to a day at your workplace!

Mobility, Massage & Strengthening

a class series inspired by yoga, massage therapy & pilates

We’re coming up to the month of love & in celebration have organized a few therapeutic mobility classes to support a practice of ‘self-love’ in collaboration with our friends at Decathlon Dartmouth.

What to expect? A guided restorative approach to self massage, assisted stretch & gentle muscle activation to help support a well rounded exercise program or simply to help loosen tight tension patterns in your body. In a nutshell, these classes include a mix of stretching, self massage coaching & gentle activations techniques (think yoga &/or pilates on this last element). 

Tips: Dress as if you were attending a yoga class. Massage supplies/balls/rollers will be provided but do BROYM (bring your own yoga mat).

Who is offering? This February series is offered by a Registered Massage Therapist & Certified Yoga Instructor from Sore Spots Massage Therapy, Jamie Lynn Chediac.  

Who is this for? Every body that is capable of moving from a seated position on the floor to a standing position without pain &/or with relative ease.

Head to Toes Mobility Workshop

Happy feet are often the key to feeling better overall.  Here, we’ll work on foundational foot & ankle release work to bring balance & happiness from the ground up.  Expect alignment tips & tricks that translate to easier moving, buttery feeling joints from the toes to your nose. 

Restorative Core & Hip Mobility

A core & hips focused class that will give good medicine to a sore lower back, tight hips or anyone wanting to work on core strength & flexibility.  We’ll explore the relationship between our breathing muscles & hip flexors as well as work equally on our trunk awareness, strength & mobility. 

Head & Heart Workspace

This one’s for anyone wanting relief from chronic head, neck & shoulder tension.  We’ll stretch & strengthen to soothe & stabalize nagging pain patterns. Space will be given to show self massage guidance for the neck & shoulders particularly so you’ll have tools to take home for self care & treatment. 

honey, lemon, ginger

Winter months invariably bring us sniffles, coughs & colds. While all the preventative measures in the world will certainly help stave off cold & flu germs ~ it’s sometimes just an inevitable fact of life that the season’s germs get the best of us.

Are you physically achy or sore from a cold this past month?

Lately, in clinic we are seeing quite a few patients who lament of aches & pains associated with uncontrollable coughs that have stiffened their neck, clenched their back muscles & leave them weary with fatigue long after the cold or flu has fled their immune system.

Reclaiming your vitality after a particularly harsh wave of illness can seem slow-going. As massage therapists, we really empathize over the winter months with our patients who struggle to get back to neutral. Sometimes, the best we can offer is a reminder that the simplest remedies may prove to offer the best results.

Why honey, lemon, ginger?

An immune boosting trio of ginger, lemon, honey heated to a sipping tea soothes the throat. Each element of this concoction helps quiet the noisy symptoms of wheezing, sneezing & coughing.

We live in a world where we are fortunate enough to be able to source fresh ginger & lemon year round - so when you can, go fresh. Ginger has a myriad of benefits but is especially known for its anti-bacterial & microbial support. Lemon is packed with vitamin C & can help boost the immune response as well as loosen congestion. Adding honey to the mix will soothe &. calm an irritating cough reflex. Aim to support local farmers by sourcing your honey close to home. Not only is this ideal for our economy, some say that eating honey from local bees reduces our sensitivity to allergies.

Local bees collect their pollen from local plants. Let’s say your allergies are aggravated as a result of some of these same plants. Eating the honey that was made from that pollen may potentially fight those allergies. It’s the idea behind trace-exposure that’s being used by allergy specialists & various health care practitioners & it’s gaining traction. While there are not currently formal studies, you can find research regarding honey generally & its ability to reduce inflammation.

Precaution:

Honey is safe for children over 1 years of age. Children under 6 should not be given typical cough syrups, but honey can offer a soothing coating & is a tasty option for those young & old who are keen to soothe an irritated throat.

Recipe for a honey/lemon/ginger stew that will quell the crankiest of coughs…

• First, cut up 3-4 inches of ginger root and leave to simmer in a medium size pot on the stove. Keep covered.

• After about 5-10 minutes, add the juice of a ½ lemon & a tablespoon of honey.

• Stir & sip slowly throughout your day. This should serve you 3-4 mugs full.

• You can keep adding more water to your ‘tea’ pot and re-steep your ginger root to take full advantage of expressing the ginger root essence.

• Sometimes I will keep the same pot of ginger root on the stove for a few days at a time, continuously adding more ginger or re-steeping (simmering on a boil) for longer periods of time.

make our muscles melt, yes we can

Use our muscle melt to soothe & smooth out your sore spots with our easy gliding, absorbable & minty muscle rub.

Our sore spots muscle rub formulation makes our hearts sing & of course, our muscles melt!

We’ve artfully crafted & curated a blend of carrier & essential oils for you to relieve your own sore spots in the comfort of your own home.

We hope you enjoy this buttery blend of natural oils to melt into your tired & achy muscles.

Our base ingredients:

Oat Oil - Jojoba Oil - Cocoa Butter - Shea Butter – Beeswax

Oat oil ~ a carrier oil sourced from North America that’s incredible for the skin.  Oat oil is a wonderful hydrator, rich in antioxidants & a non-greasy finish when used alone.  I personally love the rich, nurturing-feel that this oat oil adds to our muscle melt.

Jojoba oil ~ technically classified as an actual ‘wax’, jojoba allows for a ‘sealing’ like action on the skin.  Jojoba also mimics the skin’s natural oil production which makes it a wise choice for anyone with oily skin concerns.

Cocoa Butter ~ helps to softly solidify our product & has been touted as a wonderful anti-aging, skin smoothing emollient.

Shea Butter ~ deeply nourishing. Shea butter has anti-inflammatory properties & is a gentle skin protector with a natural SPF of 4.

Beeswax ~ a small amount of beeswax is added to our product to slow down the application glide allowing for better workability. 

Our essential oils:

Camphor - Cajeput - Copaiba - Labrador Tea - Sweet Fern - Helichrysum - Rosemary - Juniper - Wintergreen - Clove - Peppermint - Tanacetum Annuum - Menthol

Camphor ~ this oil has a cool, clean & penetrating aroma that’s similar to menthol & is often used in other decongestant brands. 

Cajeput ~ a herbaceous, lemon-woodsy aroma that offers enhanced relief from muscle pain by way of it’s potential analgesic properties. 

Copaiba ~ this oil is distilled from it’s plants resin.  A very well researched oil for it’s therapeutic potential in arthritic pain relief, anti-microbial as well as anti-inflammatory benefits.

Labrador Tea ~ Farmed & distilled in Quebec. This oil helps calm & harmonize the nervous system as well as offering an earthy aroma supporting sinus relaxation.

Sweet Fern ~ Known to have an astringent quality which helps in the case of bruising. Our source farms & distills this oil in Grondines, Quebec. 

Helichrysum ~ a buttery scent that has been studied extensively.  Studies suggest anti-inflammatory properties that  may help muscle & joint inflammation when rubbed into the affected area.

Rosemary ~ celebrated for both it’s benefits to the body & mind, Rosemary has an earthy-sweet, herbaceous & lightly floral aroma. 

Juniper ~ a reputable anti-septic but in aromatherapy, this oil is believed to have a grounding & calming effect that can help balance emotions & support mental health.

Wintergreen ~  a sweet minty & warming woodsy aroma, wintergreen is thought to have an uplifting affect on mood.  Wintergreen is often included in muscle rub formulas for it’s ability to both numb painful areas while contributing to a sensation of warmth.

Clove ~ antimicrobial, clove may also relieve cough symptoms.  One of it’s chemical constituents, Eugenol is commonly used in dentistry for it’s analgesic effects.

Peppermint ~ known for it’s ability to relieve headache-like symptoms, digestive upset or soothe nausea.  Peppermint is a caffeine-free alternative to an afternoon pick-me-up for a little energy boost & enhanced focus.

Tanacetum Annuum ~ also known as blue tansy oil.  This is actually a little yellow flower that when distilled chemically releases a blue oil.  Skin & muscle soothing, we use a very small amount of blue tansy in our small batch formulations of the sore spots muscle melt.  

Menthol ~ a crystallized derivative of peppermint oil.  The menthol crystals help amplify the pain-numbing quality of all our other therapeutic-grade oils.

A PORTION OF OUR MUSCLE MELT PROCEEDS WILL GO TOWARDS THE MENTAL HEALTH ASSOCIATION OF NS.

sore spots swag

Whatever it is that’s got you stressed, we want you to know that we are here to help & ’we can work it out’.  🙏 ✌🏽 💛

Literally & figuratively.  Stress at work? Lower back pain? Headaches?School stress? Postural pain? Emotional tension & grief? Feeling the weight of our community strife & hardship ~ seen & unseen? Tensions in life translate to what we feel in both the physical & emotional realm. Whether you follow the news closely or not, it’s also hard to not take pause on the worries of the world both locally & globally.

As it is with our work as massage therapists, we wanted to use our hands to delivery positive, supportive messaging that could be interpreted by anyone wearing this shirt.  It is our hope that this simple messaging easily amplifies mindsets for the better. 

We can all have a hand in contributing to a ‘we can work it out’ attitude. 

In this world these days, we wanted to offer a soft reminder about the good stuff & if our company can help balance the narrative of tension in everyone’s everyday…..than I’m good with that. 

About the design & designer

A very special thanks to our dear friend & artist, Anna Ramsay with whom brought our ideas of positive messaging to life with these hand-drawn, hand gestures. Anna is an artist, mom & skillfully creative in so many ways that I lack capacity to describe in written form.

For now, I will link to all her professional endeavours so that you may have a chance to chase for her bespoke arts.

Anna & family deep in botanical meditation: www.haomaselections.com

Anna & partner creating timeless functional pottery: www.ramsayceramics.ca/info

Anna’s direct Etsy site for cards & crafts: www.etsy.com/ca/shop/ramsaystudio

We truly hope these ‘we can work it out’ tees gesture a message that resonates with you.  Simply put, this ‘catch-all’ motivational phrase could be applied to many areas of life. 

These shirts could be for ‘working out’ as well as a casual addition to your lounge or work wear.  Our tees are lightly branded with 4 hand signs that speak for themselves.

More about these shirts!

Our blue & pink models sport a crew neck, a side-seamed & modern fit. This tee is crafted from exceptionally soft & lightweight, proprietary triblend fabric, offering unparalleled smoothness and comfort. These casual tees offer a luxurious look and feel.

Fabric: 50% polyester, 25% Airlume combed and ring-spun cotton, 25% rayon & 3.8 oz. These BELLA+CANVAS shirts offer us a standard of quality that’s built upon a foundation of respect for both people and planet. This starts with a supply chain we can trust. We are keen to use suppliers that promote transparancy and ethical practices in their chain of production.

Our white tees are a cotton base & have a relaxed streetwear vibe with a heavier weight allure.

Built to last & easy to maintain. Exceptionally durable, designed to retain its size and shape even after countless machine washes.

We have small, medium & large.

Staff Inservice

Earlier this month, we closed down for one day to enjoy a learning day between our team & community partners. We’ve got so much good stuff to unpack for you from that day.

Quick ‘behind the scenes’ video montage of the day. We infused play moments by crowning Chareen ‘Head of Barefoot Pickeruper’ & Nick, ‘King of Massage Percussion’.   Plus a quick visit from our newest little ‘sore spot’, baby Willow (we miss you Grace ❤️).

The day started with puppy snuggles (see montage video below) & learning from Speech Therapist, Pam Coulter from Shoreline Therapy in the lake banook area.  We chatted about everything from laryngeal (basically, your throat) massage to how speech issues relate to neck pain or show up as result of neck pain. We are also seeing some voice, neck, chest & back pain issues show up long after something like a chronic cough may be remedied.

In the afternoon, we had a visit from Halifax Kids Physio Group (KPG) to talk about physiotherapy & massage for children. There is a dynamic demand for paediatric physiotherapy in Nova Scotia. Often an under serviced age group, we are treating more & more kids with massage & physiotherapy. KPG sees a variety of babies (i.e. torticollis), young athletes, disability as well as general growth & development support. Similar to our work here at Sore Spots, their group is helping to close the gap of physical therapy care needed for younger ages in our province.

Ear seeds promote relaxation & comfort. They’re a form of acupuncture & Veronica often uses them when treating kids.

Continuing on the youth care theme, we had an informative talk with our resident Acupuncturist, Veronica Tomlin about Acupuncture for Kids. Kids benefit from acupuncture much in the same way adults do & it can be a useful adjunct therapy in helping soothe the stress response, enhance mental focus & balance energy. The approach, similar to massage therapy & physio is very much adapted to the child, their attention span, interests & goals for care.

The day ended with an informative discussion led by Venus Envy Halifax that thoughtfully grew our appreciation & understanding of trauma informed care and gender journeys. As a community of practitioners here at Sore Spots, I can speak for everyone when I say when are striving to be gender sensitive & affirming for our community.

I’m so grateful to have these moments where our team can slow down & change up the working & learning dynamic. As a clinic, we try and have these types of inservice’s twice a year & host internal skill building a few times a month. The world of health care continues to evolve around us and as it does, so do we 💙.

Jaw-ful pain?

Does your jaw pop, click or grind? Do you have frequent headaches, neck pain or stiffness? Tooth aches? Ringing or pressure in your ears? Do you play a wind instrument?  History of anxiety or anxiety related disorders? 

Temporomandibular joint (TMJ) disorders (aka joint disorders of the jaw) causing head, ear & neck pain have been plaguing humans for centuries. Hippocrates noted a relation between irregular & crowded teeth with headaches. His influence on jaw pain was so great, the Hippocratic Method is still used today in reducing jaw dislocations.[1] As the structures & soft tissues have evolved, so has our understanding of how to deal with associated pain patterns of the jaw.

Why has jaw structure evolved & changed globally?  

Theories include the advent of soft foods.  Essentially, softer foods = jaws don’t work as hard.  To explain, we look to ‘Wolff’s Law’ that says our bones are thicker & stronger over time to resist forces upon them. With less action, the jaw structure weakens. The dietary shift towards softer foods has gently ‘softened’ our need for a pronounced, wider jaw.  

Our narrowing facial features leave less space for sinuses and teeth. These evolutionary changes can contribute to an ecosystem of tightness from the neck up.

What can happen if jaw asymmetry goes unchecked?  

• One sided jaw imbalances can inflict issues on dental tissue & contribute to lock jaw or painful chewing & speaking.

• When one side of your jaw tightens it can over stretch or irritate joint capsule. These factors cause a joint to lose its integrity, which can be very difficult to self-correct.

Clenching issues? 

• Mindfulness around tension holding patterns helps alleviate daytime clenching stress. When noticing active clenching, lightly rest the tongue to the roof of your mouth. Allow your low jaw to soften towards your chest. Breathe gently, holding this jaw position to naturally unwind ashiness or tightness felt. This exercise is taken from a yogic form of breath work.

• Night time clenching should be managed with a well fitted bite plate from your dentist.  Bite plates act to protect our teeth but they can also prevent our jaw from tightening to a close-packed position. Sustained clenching can refer tightness from the muscles of the jaw to the joints of the jaw.  Overtime, this can lead to wear and tear on the joints, potentially translating into headaches, neck pain & general fatigue.

How can we help here at Sore Spots?

Our RMT approach may include deep tissue massage, fascial & point work to the muscles of the jaw, scalp & neck.  Your RMT may also suggest internal jaw work.  In this instance, your massage therapist will wear a latex glove to apply precise pressure work to the muscles that are best accessed from the inside aspect of the jaw. 

Other techniques we may use to treat is isolated hot &/or cold hydrotherapy, cupping, breathwork & vocalization of various sound patterns that can be helpful exercises to relieve stress and achiness in the area.  Massage therapy can help release jaw muscle tightness and joint compression by assisting with mechanical symmetry & to help improve the quality of movements.  

Acupuncture is another in house offering that works wonders for jaw tension, headaches & neck pain.  Other modalities we have suggested in the past for jaw pain include vocal coaching &/or speech therapy, hypnotherapy as well as physiotherapy.  If jaw pain is on your mind, book an appointment to help heal your mind, spirit & sore spots too.

[1] Oliphant, Key, Dawson, Chung (2009). Bilateral temporomandibular joint dislocation following pulmonary function testing: A case report and review of closed reduction techniques. National Library of Medicine. DOI: 10.1136/bcr.10.2008.1130

A meeting of minds

I was recently invited to speak at our provincial association’s gathering of Nova Scotia RMT’s for the semi-annual general meeting.  

Our massage therapy association – MTANS – organizes two annual meetings for its 1300+ active members.  The RMT community in Nova Scotia is fairly substantial. To compare, there are 880 Physiotherapists & just over 200 Chiropractors. During the meeting, I spoke to a crowd of 30 plus RMT’s & over 120 virtual attendees to field questions on best career-building practices for RMT’s. Coming to these meetings is such a lovely way to share & receive pearls of wisdom from other thought leaders in our profession.

I’m forever grateful to have been invited to the table to discuss. The dialogue that ensued from each of the panelists seemed to touch on some very parallel and organic themes such as the importance of community outreach, education and patient communication.  These themes became central to how all the participants viewed a successful, well-balanced approach to building a massage therapy practice.  

Here were the questions & some of what I answered. 

please describe for us how you built your massage therapy practice? 

In my case, I actually bought Sore Spots at its 6th year in business.  You would think as an established business, that my first month would be fairly booked up, but in fact in my first month of operation, I had only  five appointments pre-booked.  Imagine you bought a house, but could only stay in it five nights of the first month?  Albeit not quite an even comparison but you get the idea.  In any case, the early days had me scouting and installing various chair massage events to build up my personal name as an RMT and speaking to groups about the benefits of massage therapy.  There was a myriad of volunteer and networking events that occupied my ‘off’’ time and slowly but surely, I was able to find a sustainable balance of client intake.  Within six months, I realized I would do better to have an associate work with me (I personally prefer working within a team vs being a solo practitioner) and so began the journey of switching from a practice building focus to a business building focus.  The two are similar but the latter requires shifting the framework on how things operate in a clinic on multiple levels. Building a business for yourself is easy (so to speak), building a business for others, that is another animal in and of itself.   

In your practice building, what attitudes, or lessons you did you learn that you feel has contributed to created success?  What have you tried that you would not recommend or do again?

Early on, I worked fairly studiously, but I probably missed out on properly defining the values with which would be the foundation I would use to guide business focused decision making.

If I were to do it all over again, I would start with an evaluation of my mission and value set.  When faced with a problem or project, it is much easier to navigate solutions or frame steps forward if you can easily reference what matters most to you on a personal and professional level.  Now my personal mandate is to help as many people as I can and I realize I am bottlenecking that goal by only focusing on myself as a practitioner.  When I work with other massage therapists and help drive creative approaches that fuel their own treatments via skill building sessions, that in turn has a ripple effect on all the patients we treat.  Being a therapist centric clinic allows us as a whole to be more comprehensively, client centered.  

Our current values revolve around gratitude, creative collaboration and authentic communication.  Defining those values guide us in choosing the creative direction & projects that matter most within the framework of Sore Spots. When we look to troubleshoot a problem we can ask, how can I approach this opportunity to grow with appreciation? How do I respect both the art and science of bodywork? How can I hone and curate communication with respect that aims to give and receive honest dialogue and authentic support?  For me these values help guide treatments, trainings and balance our clinic flow and dynamics.

What is the single biggest piece of advice you have for anyone looking to build their practice?

Hands down, among the panelists; responses revolved around maintaining a growth mind-set as a practitioner. A growth mind-set might mean different things to different people, but being open minded & committed to life long learning via continuing education & mentorship were universal themes discussed.

When I first graduated from massage therapy, I always thought I would work in a multi-disciplinary clinic with a host of other complimentary providers – naturopaths, chiropractors etc.  – but as luck and timing would have it, I ended up in a little 164 sq foot boutique hotel-based clinic.  I started in a place that could not be more opposite to what I envisioned.  However, what became very clear to me early on is that when you truly love what you do, to a certain extent, the setting of your location doesn’t really matter too much.  Keeping an open mind with regards to where I would end up working early on lead to an unexpected work placement but in the end, that was a perfectly successful & fulfilling opportunity. When you bring your most curious, creative and caring self to the table, the work will always speak for itself.  To keep yourself in a state of keen curiosity that fuels consistent and connected treatments requires a commitment to growth, continued education and in my opinion creating a circle of mentorship around you.  That circle of mentorship may include those in our industry or in other business or community groups, but I believe when we share our expertise and listen to those around us, we deepen the collective circle of care.  Your mentors or colleagues need not be perfect or even expert in their arena of work but the act of collaboration, listening and brainstorming nourishes our professional perspectives.  We need not sensationalize any paradigm of care in particular or thought leaders, but rather use the ideas or techniques that best guide our individual way of connecting to the trail of tension in the body we are meant to provoke, disturb, connect and help heal.

The 5 W's of Wellness

Why should we consider our wellness a priority?

There are so many facet’s to wellness that make it impossible to write to all aspects without writing a small novel. In this piece, let’s focus on the physical as it is often the main point of convo when we are speaking with our clients in clinic. It may seem pretty basic, but being physical, like daily aerobic exercise or weight training actually changes our brain chemistry for the better by releasing feel good hormones.

For most people, being physical can reduce symptoms related anxiety & depression. The two are hand-in-hand. If you're struggling on an emotional level, it’s not always obvious on how to proceed forward & healing isn’t always linear so it’s nice to know that while, NOT a cure-all, getting outside for some fresh air or spending time in the gym can have a POSITIVE benefit for our bodies on a chemical level which can in turn impact the neural circuits in our brains for instant & long-term benefit.

What could go wrong if we always put our wellness last?

It can be tempting to let personal priorities like movement & fresh air activity fall by the wayside while attending to the needs of others or in the face of wave-like challenges that sometimes surface in life. There’s dialogue in the health community currently commenting that a sedentary lifestyle may be even worse for you than habitual smoking, ugh. Ignoring what we need on a physical or emotional level affects our enjoyment of life. Putting ourselves last too often can contribute to burn out & fatigue. There’s an expression that says…

In order to help ‘take care’ of others we have to first aim at ‘taking care’ of ourselves. EVERYONE is a ‘care-taker’ in our society. Perhaps for a child, parent, pet or partner, we ALL play care-taker roles. To take better care of the people we love, we have to start with ourself.

Why does prioritizing physical well-being help?

Prioritizing physical well-being is simply smart, PREVENTATIVE healthcare. The healthier we are physically, the more likely we are to maintain momentum as a healthy individual in our everyday, hopefully long-lived life. Many studies prove that physical exercise contributes to increased energy, improved self-esteem, greater strength, lowered risk of disease & improved digestive health. I know, it’s not rocket science, but sometimes we all need these reminders.

Intentional movement can improve attentiveness & productivity. Just like activity can jumpstart your metabolism, it can also rev up your mental focus. But what if I told you being physical could save you money? There's an economic advantage to prioritizing your physical well-being. There will always be a GOOD RETURN ON INVESTMENT when you make time to walk a little more, stretch often or fit mobility work into your schedule. This might look like fewer sick days or simply have a happier disposition that helps create a more harmonious life for you & those around you.

“Self-care is giving the world the best of you instead of what’s left of you ”

— Katie Reed.

Words of advice for your overall well-being, it would be this….move more, sit less.

The good news is that physical activity usually has immediate health benefits & cumulative long term gains. Small changes will always win over big. So start where you are, use what you have & keep it simple.

It can be tempting to go big when we feel motivated to shift our habits for the better but please do start with the simplest & easiest changes to your routine first. Often big changes or commitments, can set us up for burning out in reach for our goals, whereas small, bite size changes help reduce stress & offer incremental benefits. The reality is that sheer will power doesn’t really work for many people. Need more convincing? Lots of people subscribe to ‘Atomic Habits’ author, James Clear’s 1% theory around health habit formation.

Some ideas for starting small & helping healthier habits form sustainably:

• If you drive to work or school, try parking farther away so that you’re forced to walk an extra 5-10 minutes every day

• Or better yet, walk to work entirely if it’s a reasonable distance.

• Explore movements or activities you already enjoy or try a novel activity occasionally to try something new.

• Social supports like having a walking partner, running groups or regular workout classes add another layer of accountability.

• If you're keen on structure, organize your time for activity the way you would organize meetings at work or classes at school. Set a ‘physical meeting’ time up in your schedule even if it’s just for 5 minutes to stand up and stretch.

• If you sit a lot for school or work, try incorporating a stability ball at your desk to encourage an engaged posture to focus the body and mind.

Ultimately, ‘your best position, is your next position’ (full transparency, I stole this saying from a physiotherapist who works at a local hospital) meaning look to attentively change your posture every so often so as to avoid feeling overly rigid or fixed in your body. Frame your physical well-being as dimensionally as possible.

What can I do to prioritize my wellness, especially at work?

In my experience, no one is immune to some type of occupational strain & in experience, there is usually some type of ergonomic or self care work-a-round. Is your work hard on your body, mind, spirit? What can you do? Aim to avoid working at the expense of your body so that you still have energy & vitality remaining for your hobbies, family & at home life.

Look for ergonomic hacks wherever possible. Mentor with those in your industry who have maintained physical stamina & integrity as well as their career in equal measure. This type of mentorship is invaluable. Ensure that your working activities are not what conditions your body but that you are spending time conditioning your body to support your working & daily life activities.

If you are still feeling some work related fatigue or pain then do not hesitate to seek the expertise of one of our sore spots RMT’s. What’s your sore spot? We’re here to help!

A change of altitude. Hiking trip tips.

I have a Goldilocks sort of relationship with the weather, so for me the fall season provides that fine balance of those ‘not too hot’ & ‘not too cold’ temperatures that inspire cozier clothing, hot cups of tea & nights snuggled around an outdoor fire.  This season also motivates me to trip out to the forest more often in search of hiking experiences. 

Luckily, Nova Scotia is rich in offerings of local trails & paths curated for adventure by foot.  Walking in the forest offers a multitude of benefits for both the mind & body.  Fresh air, gentle movement & nature’s soundscape mobilizes our body & quell anxieties.  My best meditations happen while hiking in the woods.  Hiking provides an opportunity to disconnect from all of life’s moving parts, allowing time to journey through the woods invites an awareness of nature’s most basic elements.  There’s a myriad of studies out there to prove these points.   

Recently, I ventured the trail along the Chignecto coastline loop - 53km of backcountry paths bursting with cliffs, streams, rocky coastline & ocean views. 

Long distances have always appealed to me. I enjoy long-haul activities such as biking across provinces or training for ½ marathons.  I’m not an athlete, but with long-range, endurance-style activities I have a physical fascination that always gets me into exploring my limits, mentally just as equally as physically.  For me, there’s a layer of ‘flow’ that’s triggered at the 3rd or 4th hour that I love to curiously explore.

Chignecto is full of ups & downs, literally.  The hike itself is rated ‘difficult’ and throughout the 53kms one can expect to rise & fall for a total of 2400m of elevation gain throughout. 

The ups & downs of the trail that greet us on this hike are reminiscent of similar ebbs and flows in daily living.

As I tackle each switchback or mountain to climb, what kind of composure keeps me company? How does lightness find each footstep? And how do my most invasive thoughts travel with me?  With each step comes an invitation to be fully present in my body & mind.  Attentive & appreciative of what I am capable of experiencing in life.   

It was my 3rd time doing this loop, and this time we decided to complete it in a ‘leisurely’ 4 days instead of 3.  With pup & partner in tow, we were all tail wags starting out.  In recent years I would hear about friends doing Chignecto and with some inquisitive jealousy I would listen to their captivating stories.  After completing my first loop, this trail has become an obsession on how can I better travel into the wilderness.  The struggle of this hike is real….but also beautiful.  Training & planning for immersion into this type of trek should be well thought out, carefully considering supplies, nutrition & physicality.  

The sign at the start of the hike seems to tease slightly, indicating ‘It’s no walk in the park’.  This adventure has inspired me to curate a small list of ‘must bring’ suggestions & considerations for anyone who wants to explore the outdoors by foot. 

For long hikes, 1 hour+, here’s a small list of suggestions:

Weather ~ Keep it in mind & bring layers at the very minimum to your trailhead.  Here in NS, we can experience isolated pockets of weather that differ from the forecast in the area. A base layer (t-shirt or long sleeve), mid-layer (Fleece), and shell (a good rain jacket), are a great combo for fall in NS.

Proper footwear ~ Clearly, I’m biased but hiking & happiness go hand in hand….or rather foot in boot! Unless you’ve chosen poorly. On technical terrain, your sneakers might not cut it! Hiking shoes and boots offer more protection and support. They have tougher soles so you don’t feel sharp rocks and sticks, and they often have reinforced toe boxes so you don’t hurt yourself when you stub your toe. They also offer more ankle and heel support, especially mid-height boots. If you’re doing a trail with a lot of difficult and uneven terrain or elevation changes, this support can prevent you from getting injured while also extending the time you can hike without feeling strain. There is a bit of a debate about non-waterproof trail runners versus waterproof boots in the hiking community. Fans of the former argue that runners are lighter, and dry quicker. Waterproof boots will hopefully prevent you from getting a soaker, or at least allow you to step through water of certain heights before it gets in. They don’t dry nearly as quickly, though. It’s inevitable that you will encounter wet areas, especially in Nova Scotia. I personally wear waterproof, mid-height boots (I love Solomon’s & Keen’s and my partner swears by his La Sportiva’s) on most hikes, unless it’s a really easy trail when sneakers do the trick. The last consideration with shoes is sizing. For technical hiking, you should size up a half or full size to give your feet room to splay out. This really helps on declines and prevents your toes from being squished together. Take some time to try on lots of different shoes at The Trail Shop, MEC, or your favourite local shop. 

Socks ~ Wear technical socks, brands like Smartwool, Injiji, Darn Tough or Icebreaker are great investments.  Quality socks can help your feet feel & stay dry in wet conditions, and stay cool in hot weather.  Socks with a lower percentage of synthetic fibre & a higher percentage of wool fibre are best. 

Poles ~ Hiking poles are super helpful for full-body balance and stabilization. They can make the difference between finishing a hike with energy to spare or feeling wasted on your way home.   

AllTrails App and Map ~ You can download your trail map ahead of time using AllTrails so there’s no need to use your data.  Just in case your cell phone dies, print off your trail map and leave it in a zip lock bag somewhere in your hiking back or on your person. 

Snacks & Electrolytes ~ I always carry an emergency protein or energy bar as well as an electrolyte mix for refreshments.  An apple or two can’t hurt either.  Something refreshing to crunch into will be a welcome palate cleanser for the car ride home. And of course, always bring water. For one to two hour hikes you will likely be just fine with a snack stash on your person, but if your planning for 1/2 day, full day or more….consider & curate your enjoyment of food & nutritional needs with great care.

Bug stuff, sunscreen ~ Nothing ruins a beautiful hike more than trying to out-hike the blackflies!

Pup considerations ~ I keep an ‘AIR LIFT’’ for most hikes while I have my pup Cashew on the trails.  It’s mostly for peace of mind should we ever be in a position where she needs to get evacuated out of a trail.  Even though she’s only 40-45 lbs, if I needed to carry her even for a few minutes I may risk injuring us both, especially in technical environments (imagine porcupine quills in paws).  Air lifts will hammock the underbelly of your pup and you can wear them like a backpack.  I suggest practicing once or twice with your pup at home (with lots of treats), so that at least you’re familiar with the logistics of setting it up in an emergency.     

Keep yourself comfortable during your outdoor adventures.  Know your skill level & comfort for challenge and pick your path accordingly. Inform a family member or friend of your route and expected time frame. Remember to pack out what you packed in, and of course, whenever you are in nature, respect the plants & wildlife that occupy the surrounding habitats.

Happy trails & may the ‘forest’ be with you.

P.S. To learn more specifically about Cape Chignecto & plan an adventure for yourself, visit: https://parks.novascotia.ca/park/cape-chignecto

To be barefoot or not to be...

This is a question we often hear. Summertime is a practical choice for letting your bare feet land on the surface of your back yard, sandy beach or puttering around the house.  

So, is it ok to go barefoot? Is there an ideal amount of time to let our feet be free? Is there a risk to being shoe-free?  That all depends.  How do your feet feel?  Do you suffer with foot pain? Do your feet feel relaxed or squeezed tight while wearing shoes? Answering these questions may help in setting your feet & body up for success.

Let’s look at the anatomy.

25% of your body’s bones exist in your feet. 26 in each foot so 52 bones out of a total of 206 bones found in the body. There are just as many nerve endings in the feet as there are in the hands.  Architecturally, the feet are very similar to the hands. However, the natural frame of feet suggests that they are truly built to absorb & disperse pressure.  

Proof of their ‘pressure function’ lies in the fact that we’ve evolved to walk on our feet all day.  

Our feet have been structurally engineered by Mother Nature herself to support the weight of our upright, moving bodies.  According to science, the only difference is that we have lost our ability to grasp with our big toe.  ‘Since we are no longer tree climbers, our foot has lost its handling capabilities in order to become a platform for an upright body.  This does not mean, however, that the toes were designed to be inactive.  An infant’s foot has twenty times the toe-grasping capacity of a shoe-wearing adult.  And in shoeless cultures, people retain the prehensile abilities of their feet throughout adulthood, using them for sewing and even threading needles.’ ~ Trail Guide to the Body 

Our feet are often an afterthought in our busy lives. Many of us don’t consciously think or care for our feet until there is an ache in their heel, a pinch in the sole, or severe lower leg & foot fatigue.  For an area of our body that is so architecturally relevant to the wellbeing of our whole body, we often don’t give our feet, the time, space & rest they need to translate positive energy lines throughout the whole of the body.   

Movement of the foot & ankle or lack thereof can affect function further up the body. As RMT’s we will often look at your standing posture as part of our assessment.  Subtle resting states of the feet can tell us a lot about your body.  When you stand either ‘toes in’ or ‘toes out’, it can offer us insight into what is happening at the knees, hips & lower back. When we look at your feet, we take a whole-body approach, because the whole body is connected after all. 

As health care providers, we want to encourage our patients to literally ‘stand on their own two feet’ but we put our ‘foot down’ when it comes to this notion of barefoot being automatically good for everyone, all the time.  While going ‘barefoot’ can be intrinsically stimulating for strength and support within the feet, our modern way of living has not set our feet up for structural integrity at the base level.  We wear overly restrictive footwear causing the inhibition of our stabilizer muscles which will ultimately have made a profound impact on our global body structure by the time we hit adulthood. We must work slowly to rebuild the foundation that is our feet. 

Prior to adulthood, our babies & toddlers need to have a balance between footwear & going bare foot. In early life, kids are building balance which helps with body & brain development.  Wearing shoes too often can stunt that this evolution.  If this concerns you than consider consultation with a paediatric physiotherapist.

What to consider if you want to strengthen your feet & shift your wellness long term from the ‘ground up’?

• Too much, too soon: pace yourself, look to walk in a meditative manner with bare feet.  Avoid walking briskly or running.  Start with 5 minutes a day.

• Strength to support our frame: do we have the strength in our postural muscles (legs, core, back) to support our bodies? Incorporating strengthening exercises into our routines can help alleviate the stress on the joints in our feet from our body’s weight. 

• Circulation: in order for our feet to function optimally, they need the nourishment provided through circulation. We can achieve greater circulation with gentle movement, daily walking, warm hydrotherapy & massage.

• Osteoporosis: this is a bone density issue so care should be taken to strength train all areas of your body.  Having a physiotherapist follow you for a period of 3-6 months may also be of great value with this condition.  

• Current foot pain issues: there are a myriad of foot pain problems that can assault your body.  Big toe arthritis, bunions, gout, hammer toe & stress fractures just to name a few. A very common body-based pain we see in our clinic is Plantar Fasciitis.  An inflammation & tightening of the tissue on the bottom of your feet. Often self-massage can be of great value & is frequently recommended for our patients in clinic. 

Something for everybody!  Two simple & safe ways you can nourish the health of your feet. 

GROUNDING

Everyone can benefit from allowing their feet to ground into the earth.  While this may sound like complete hippy hodge podge, there are a ton of well-supported scientific studies out there to prove the myriad of health benefits of landing your feet directly into the earth’s surface. See this article to learn more.

HOLD HANDS WITH YOUR FEET

In ‘Every woman’s guide to foot pain relief’, Katy Bowman, suggests to ‘sit in a comfortable position where you can get to your toes easily (crossing one leg over your knee works best). Place one fingertip between the tips of each toe, starting as far away from your foot as possible. Just placing your fingers between your toes will give you a good stretch, but as these muscles begin to restore their length, you can work your fingers further down, until eventually, your fingers ‘hold hands’ with your feet.’ Think of ‘holding hands with your feet’ as Katy suggests in both the literal & figurative sense.  Staying mindful of our foot health & sensations can be a useful barometer of the global body.

Can’t use your fingers to intersect with your toes as Katy describes? You can always use small, smooth stones found at your favourite beach to gently stretch & mobilize.

We are here to help you tread lighter in your body & down the road ahead. Don’t hesitate to speak to your RMT about your foot health. We have a wealth of knowledge & a great external referral system to get your feet the care they deserve.

The Power of Community

I think there are times in all of our lives when we can feel disconnected from one another & it’s easy to overlook the power & positivity of community.

Sore Spots is a community-minded clinic in that we are members of the community & we also are care providers for our community.  Dealing with patients on an individual, in-depth level everyday gives us a unique bird’s eye view of the world & keeps us mindful of the social & economic elements at play when it comes to the collective health of our society.  

As many of you know, our clinic is next door to what was previously the DoubleTree Dartmouth Hotel which had been acting as a shelter since early 2020 for overflow from various shelter supports across HRM.  Now this facility has been officially transitioned to ‘The Bridge’ ~ a shelter facility with wraparound medical supports.  While a large shelter of 200 hotel rooms is not an ideal model to address the unhoused population in our community, it is a short term measure currently used to help fill the homeless & emergency medical gap by the province.  This facility aside, the lack of supports for houseless people has presented challenges for our business & neighbourhood as well as the surrounding neighbourhoods.  We are asking our community of clients to stay supportive of our clinic & engaged with your downtown districts. 

The growing unhoused population in Nova Scotia is an issue that is intricately woven into the fabric of our society. This is an expanding issue that hits very close to home. These are our neighbours, our family members and our friends. For this reason I feel it is important to speak up, as there is power in the collective voice. It is our hope that in spreading awareness, we can spread compassion.  

In 2019, Halifax started to see a large upward trend in the number of individuals experiencing homelessness and home insecurity. As reported in April of 2019, 106 individuals were reported as being unhoused. This number has since increased to 930 individuals as most recently recorded on June 27th, 2023 (AHANS, 2023). That's an increase of 777% in 4 years.

Home insecurity is not going anywhere. As a community we need to keep this issue cradled carefully at the forefront of our minds & heart.  We know it can be so easy to walk past someone blindly or ignore a friendly hello while walking down the street or passing by to enter our clinic.  We want to challenge you to walk in warmth & whenever you may pass by someone affected to use these silent street exchanges as an opportunity for quiet reflection on the humanity of homelessness.  

Perhaps there’s an element of this "that makes me uncomfortable".   At this time, imagine yourself in outside shoes.  For many, being homeless was or is a slippery slope & closer than we think.  Showing up to really ‘see’ this issue may be uncomfortable, but being uncomfortable is part of how we grow. To see a change, we must be the change. We encourage you to spread awareness in your close circles of families, friends, and colleagues & maintain compassionate conversations. Read more and educate yourself on the topics that so closely impact our communities.

NDP Leader & MLA for Dartmouth South, Claudia Chender, speaks out about the changes in this newsletter and shares her concerns in another blog post blog post that you may find informative for continued reading.  From our perspective, to work towards healthier homing for all humans, there needs to be dimensional supports that go beyond blanket, short term measures.  36% of individuals across Canada have personally experienced homelessness or know someone personally who has. This issue is not something to glance past, but rather something to stay curiously informed about, seek opportunity to expand your viewpoint & support those with ideas that align with the health of the whole community.

Written by Jamie Lynn Chediac, RMT/Owner of Sore Spots Massage Therapy with contributions by Courtney Olmstead, RMT & Erica Cherry, AT.

Special thanks to Sue Siri for use of her photos in association with Shelter NS.

Fall in ❤️ with Dartmouth, NS

Hi Dartmouth, I love you. Let me count the ways…

First of all….

You’re a little city home to 23 lakes! Outdoor water fun all within walking distance from a ferry drop or a bus ride. Outdoor living at it’s best exists in your natural oasis of adventure. You’re the City of Lakes & a favorite for down to earth, family friendly, outdoor loving folk.  

Second of all…

You’re home to the oldest saltwater ferry in North America & the 2nd oldest in the world. Bragging rights indeed.

Third of all…

You are the artiest of them all. We can promenade your streets, wandering in & out of boutiques. Following a guided art walk, I feel like I’m on a secret scavenger hunt, never knowing what I’ll discover.

______________________

You need not take our word for it though…..the Globe & Mail recently (June 23rd, 2023) touted Downtown Dartmouth as one of 7 coolest neighbourhoods in Canada & no surprise to us 😜 ~ Downtown Dartmouth aka ‘the Darkside’ made the list! Referenced as the ‘little Brooklyn’ of Halifax, there are so many businesses, organizations & people that make this charming little city a vibrantly welcoming place relax, shop, walk & bop.

Barefoot VS. Hands-On

Barefoot Massage Therapy

While barefoot massage therapy CAN be a deeper form of treatment, it’s not always….

• barefoot work is broad, so it allows us to deliver more static pressure where you feel more of your tissue being engaged at once

• for some people who don’t love deep tissue, they simply love barefoot because it often allows them to feel pressure with out pain

• just like with any hands on treatment, barefoot RMT’s have a wash station that allows them to cleanse both their hands and their feet before & after every treatment

• barefoot is simply uncomparable to hands on therapy ~ you can expect depth to treatment but nothing like you’ve ever experienced before

Hands-On Massage Therapy

All of our therapists continue to skillbuild their hands-on strategy….

• hands on work can be ‘pokier’ for some

• techniques may incorporate work with both oil & dry contact

• within the context of hands-on work, hydrotherapy, hot stones as well as cupping therapy is more easily integrated for the working RMT

• hands on work is great for digestive, hip flexor strain issues as well as TMJ & scalp related tensions