Your Content Goes Here There are many different moving joints and muscles in our feet but when the bottom of our foot or heel becomes painful this is usually a sign of plantar fasciitis. When this kind of foot pain strikes, we usually notice it right away and hope that it goes away quickly because with each step we feel it. We don't want foot pain interfering with our ability to walk or enjoy other activities. Plantar fasciitis can either be short lived (acute) or can become chronic if not addressed early on. It is caused by inflammation that sets into the plantar fascia (a big ligament) in the bottom of our foot. This can be due to immobility or sometimes an old foot injury such as a sprain or strain that doesn't heal properly. The plantar fascia attaches to our heel bone (calcaneus) and wraps around it to form the Achilles tendon on the back of our ankle. Pain from plantar fasciitis can even be related to problems with these structures. Sometimes the calf muscle and Achilles tendon are the source of the problem. They can become tight which can pull on the plantar fascia and throw off foot mechanics causing the pain on the bottom of the foot. What Causes It? At its root, plantar fasciitis is inflammation of the plantar fascia. This is typically caused by poor foot mechanics. Poor foot mechanics can be a result of immobility (i.e. wearing boots all day at work and standing on concrete floors) or muscles and joints that are not moving the way they should. When muscles and joints are not moving properly in any part of the body it can lead to pain and problems that creep up without warning. Usually this is from some sort of overuse or old injury to the area that never healed properly. Once inflammation sets in the bottom of the foot, it can be very difficult to get rid of it because we are always using our feet. How Do You Treat It? The good news is that if you have plantar fasciitis there are many treatment options for this painful condition. The other good news is that many of the recommendations for plantar fasciitis can be performed at home with simple items you have around your house. The first step is to reduce inflammation, so using ice will be most helpful. It is best to freeze a water bottle and then take it out, place it on the floor and roll the bottom of your foot over it for 10 - 15 minutes. Stretching is also something that will need to be implemented if you wish to solve plantar fasciitis. Calf stretching should be performed regularly as well as stretching the bottom of your foot. This can be accomplished by grabbing your toes, bending them backward while also bending your ankle upward. Think toes to nose, while using your hand to bend your foot and hold the [...]

Your Content Goes Here Many people in therapy express that they feel disconnected from their own emotions or have difficulty processing the emotions that they are feeling. The breadth and depth of our human emotions add so much to our life stories and can also bring great suffering and pain. It is not uncommon for people to struggle with their emotions, particularly those that are powerful, such as joy, anger, and sadness. One of the things we have in common as human beings is our emotions, our feelings- are energy within ourselves that tell us what we need from ourselves and from others. They are our warning signs and our life enhancers. Emotions drive us to get what we need. When we ignore our emotions, we can become stuck, and even worse, we can become unwell. We may have learned during our lives to minimize, hide, change, or ignore our feelings. We may have learned to put other’s feelings before our own, or we may have learned how to manage our feelings in healthy ways. How we understand and respond to emotions comes from many different sources, including our parents, family, culture, religion, school, work, relationships, media, and our life experiences, which is why we respond to emotions in unique and different ways. What should we do when working through emotions? 1. Acknowledge emotions. If you are wanting to do a better job of processing your emotions, the first step is to learn some of the language of emotions. Did you know there are approximately 150 words to describe emotions? The six primary emotions are anger, fear, joy, love, sadness, and surprise. Having the words to describe how we are feeling can help us and others to better understand our experiences and improve our relationships. Take some time to familiarize yourself with the “feelings wheel”, which is a nice visual depiction of many shades of the primary human emotions, as well as the meanings of the words, to help you better attune to your own feelings. Notice where you feel your different emotions in your body- is it your gut, your head, your shoulders? Emotions create energy that can be held in the body, especially if not released. 2. Notice negative self-talk when it happens, and the emotion behind it. What is the need beneath the behaviour that you are condemning? Is there an unmet need that you are ignoring? Feelings, thoughts, and our behaviour are inextricably connected. Take some time to notice how your thoughts and feelings fuel your behaviour, and vice versa. Consider that your body and brain may be signalling to you that there is a situation that requires your attention. At times, it may be a “false alarm” such as in the case of recurring anxiety. Sometimes there is a physical need that is being signalled, that takes an emotional form, such as the need for rest, movement, and nutrition. Sometimes it may be an unmet emotional need, a part of [...]

Your Content Goes Here Starting your children's day off with a balanced meal is a great way to make sure they are ready to take on the day! Providing them with essential nutrients like protein, fibre, fats, and carbs will ensure they will be bringing their best and brightest selves to school. This graphic shows why we want to give our kids the best possible start for their day: Here are a couple of ideas from our Holistic Nutritionist: English Muffin Breakfast Pizzas Ingredients: 1/2 cup Egg Whites 1 tbsp Water 1 1/2 cups Baby Spinach 2 English Muffin (sliced in half) 2 tbsp Salsa 1 oz Mozzarella Cheese (shredded) Directions: 1. Add the egg whites to a cold saucepan. Place over low to low-medium heat and stir continuously with a heat-safe spatula until fluffy and cooked through, about 10 minutes. 2. Heat the water in a pan and add the spinach. Cook for about one to two minutes or until wilted. 3. Top the English muffin slices with spinach, scrambled egg whites, salsa, and mozzarella. Broil in the oven until the cheese is melted and golden brown. Enjoy! Peanut Butter and Blueberry Toast Ingredients: 1tbsp All Natural Peanut Butter 1 slice Whole Grain Bread (toasted) 1/3 cup Blueberries Directions: 1. Spread the peanut butter onto the toast and top with blueberries. Enjoy! Some other great ideas could include: Oatmeal, Colourful smoothies using your child's favourite fruits, Healthy breakfast wraps with lots of veggies! Make sure to reach out to us if you are looking for more guidance and ideas, our Holistic Nutritionist would be happy to support.

Your Content Goes Here What is Arthritis? Arthritis is inflammation or swelling of one or more joints in the body. It is a painful condition that is caused by the erosion of the joint surfaces. Arthritis is not always painful and can often flare up or down depending on various factors. There are over 100 different kinds of arthritis, the most common being osteoarthritis which is when the joint surfaces wear out in our bodies causing pain and inflammation. Who is Affected by Arthritis? Arthritis can affect anyone at any age, but typically gets worse the older we get. However, there are also forms of arthritis that can affect young children. It does tend to be worse in those who have physical jobs that require continuous strain on their bodies. It can also set in quickly in those who have had significant injuries such as car accidents or sports injuries. What Causes Arthritis? As mentioned above, physical strain on the body can accelerate the arthritic process in our joints. As well, injuries, if not healed properly, can cause long lasting dysfunction in the affected area, and this causes the joints to wear out quicker. Just like a car with bad alignment, the tires are going to wear out quicker over time. However, if the alignment is checked and corrected on a car, then the tires should wear out evenly and last longer. The arthritic process in our bodies can also be accelerated by smoking, obesity, lack of exercise and poor diet. Our bodies require proper nutrients to feed the cells of our joints, and if they don't get this, then they wear out sooner. Smoking and poor diet cause this, so it is imperative that these two things be avoided. How Do You Prevent Arthritis? Arthritis is almost unavoidable, just like a car with properly aligned tires that is well maintained, the tires will still wear out eventually. However, there are plenty of things that can be done to slow this process down and stop it from causing problems as you age. The first would be to make regular exercise a part of your routine. Joints need movement and if they don't get it, they break down quicker. This is why people who sit all day at work develop arthritis in their low backs. A simple yoga routine or general exercise program is all that is necessary. Simply staying active by walking can also help. The next thing to address is your diet. Make sure you avoid processed foods and foods high in sugar. Eat plenty of leafy greens and drink lots of water. Simple decisions like these will provide your joints with the best nutrition. Lastly, consider seeing a chiropractor on a regular basis. It is the job of a chiropractor to find and correct any dysfunction in the joints in your body. Their treatments help keep the joints in good alignment so they are less prone to wear and tear as you age. [...]

Your Content Goes Here Travelling is a wonderful time to enjoy a new place and experience new things with friends or family. But aches or pains from travelling can interfere with your enjoyment of your much deserved time off. With travel season in full swing we wanted to share some important tips to help you and your family avoid the aches and pains that can strike when riding in planes, trains and cars. Move Around Sitting for long periods while on a plane or in a car is usually what contributes to the aches or pains we experience with travelling. Although it is hard to move around while we are in motion, getting to our destination, we can take any opportunity possible to move around. This would include walking around while waiting for your plane instead of sitting in the airport, and also making frequent rest stops if you are driving. It can even be a quick stop where everyone gets out of the car and walks around for a couple of minutes. This will help counteract the negative effects of sitting for extended periods of time. If you are stuck on the tarmac, waiting for the plane to take off, stand up if possible and move around in your space. You don't have to overthink it, just move at every opportunity. Carry a Hot / Cold Pack In case an ache or pain does strike, be sure to pack a hot / cold pack. Heat is best for when the pain is achy in nature and cold is best for when a pain is sharp. Having this with you doesn't take up much space in your luggage but can help ease aches and pains in case they do happen. Remember that you only want to apply ice or heat for 15 minutes at a time. This can be done every hour, but don't leave the hot or cold pack on for extended periods of time. Use Supports Another helpful thing you can keep with you while travelling is a neck / back support pillow. These are small little neck pillows that go around your neck to help support your head while sitting for long periods. They can even be found in airports or at rest stations. The supportive pillow can help prevent neck problems related to the strain that is placed on our necks from sitting. Stretch Stretching is something that can be done even while you are sitting. You can tilt your ear towards your shoulder, reach over your head and pull down, in order to effectively stretch your neck muscles. This should be done as often as possible, especially throughout a long flight or car ride where there is not much opportunity to stand up and move around. Hold the stretch for 1 - 2 minutes per side and repeat twice. If you do get the opportunity to stand up, you can stretch your low back. You can lean back and side [...]

Your Content Goes Here It is completely normal for younger children to imitate their siblings. If you have an autistic child, you might see younger siblings copy behaviours that are more often ASD-specific. While much of this imitation is harmless, it can be tricky to handle if the behaviour is more harmful (e.g. severe meltdowns, self-injury, or aggression). Here are some tips to help navigate this! Think about how often it has happened. Is your child just trying the behaviour out? If so- it's quite likely it'll pass. Or- are you seeing a behavioural pattern where you might need to intervene or respond differently? If you said yes to the last question, keep reading! Think about why your child is repeating the behaviour. Are they getting anything out of it? This might be getting access to something they want, getting out of something they don’t like, or getting a reaction or connection with a parent or other person. If we know why the behaviour is continuing, this will help us know how to respond. Teach your child what to do instead. For example, if your child is screaming because they are finished eating, teach them what to say instead of screaming (e.g. “all done”). If your child is screaming because they want something, give them the language to ask for what they want. Refrain from giving a big reaction. If your child seems to be seeking a reaction, refrain from saying too much or reprimanding. Instead, remain neutral and calm. When you do see positive behaviour, react and praise A LOT! Questions? Want to know more? Feel free to book a complimentary consultation with our BCBA Alisa Gagne by calling 519.751.0728 or emailing pathwaystohopebrant@gmail.com.

Your Content Goes Here As many of you may already know, challenges with communication are one of the criteria that must be met for to reach a diagnosis of autism. When we talk about communication challenges it can include the following: Difficulties with understanding, Difficulties using language to communicate with other people. However, there is a wide range as to what communication skills may look like in an individual with autism. Verbal and Non-verbal We often hear of children with ASD being referred to as verbal or non verbal, and whilst some children may be very verbal and participate in full conversations, other may communicate completely without words (for example, using pictures, or through gestures or behaviours). Some children with ASD will also use a combination of ways of communicating. No matter how a child communicates, there are many ways we can build on their strengths and interests in order to support and help further develop their communication skills. Speech Language Services and children with ASD Speech-Language Pathologists are often one of the first professionals to become involved with a young child showing possible signs of autism, as communication differences or delays are often one of the first signs noticed by parents/caregivers/educators. It is important to know that Speech-language Pathologists cannot diagnose autism, but can assist in helping support communication skill development even before a diagnosis is received, and can also help direct families to find the appropriate resources if they are looking to determine a diagnosis. If you are concerned about your child’s communication skills and would like more information, call us at 519.751.0728 or email pathwaystohopebrant@gmail.com to book a free consultation with our Speech Language Pathologist.

Your Content Goes Here Acupuncture is a common treatment technique utilized by Chiropractors, Physiotherapists and other health care practitioners. It is most commonly used to treat muscle and joint pain, and might be used in combination with other treatment styles. This blog is designed to fill you in with what medical acupuncture is all about, so if you are thinking of having it, or your health care provider has recommended it, you'll know what to expect. What is Medical Acupuncture? Contemporary Medical Acupuncture (CMA) is a precise nerve stimulation technique, in which fine solid needles are inserted into specific sites on your body. Sometimes they can be stimulated with electricity for the therapeutic purpose of correcting abnormal activity of the nervous system. It is mechanism-based, not disease-based, where the therapeutic goals and treatment targets are selected based on the identified neurological dysfunctions contributing to the clinical presentation of the symptoms. It is used as a therapeutic intervention to help relieve trigger points in muscles, increase range of motion, decrease muscle tightness, reduce pain and aid with recovery. Is it the Same as Traditional Chinese Acupuncture? Contemporary Medical Acupuncture is similar to Traditional Chinese Medicine (TCM) in that it is designed to help with pain relief and promote healing. The approach is based on the concepts of anatomy, in addition to the known acupuncture points that have been studied and promoted within the Traditional Chinese Medicine practices. This approach means that the localized area of pain and the larger area of dysfunction can be addressed with this type of treatment. Meaning, not only can it help with pain, but also with the dysfunction that is causing the pain. What Conditions can it Address? Acupuncture stimulates the body’s production of endorphins (body’s natural painkillers), as well as release or melatonin, which promotes relaxation and elevates positive mood responses. Conditions that it can address include: Neck/back pain Fibromyalgia Arthritis Migraines or headaches Carpal tunnel syndrome Frozen shoulder Sports injuries Post surgery recovery Arthritis Tennis Elbow Golfer's Elbow Whiplash Rotator cuff tears Sciatica Knee Pain Hip bursitis How Does it Work? The technique involves the insertion of fine stainless steel needles (can range from 30mm to 75mm depending on the target area) into muscles, tendons and or ligaments. The needles are placed in trigger points that cause a “twitch response” which essentially resets the nerve and muscle systems, resulting in pain and tension reduction while stimulating a healing response. During this process, fresh blood supply carrying oxygen, nutrients and hormones are released in the targeted area, further promoting the healing process and recovery. Are There Any Side Effects? As with any other healthcare treatment interventions, acupuncture treatments come with benefits and risks as well. Although extremely rare events, it is important that everyone having acupuncture is aware of the risks, which may include: Temporary pain and soreness Nausea, Fainting Burns Infection, Shock, Convulsions Pneumothorax Perforation of internal organs Stuck or bent needles Minor bleeding or bruising where the needles [...]

Your Content Goes Here Many children experience sensory overload, not just those with ASD. If your child is experiencing sensory overload or emotional dysregulation, behavioural therapy can be an effective tool to utilize. Your child and the behavioural therapist might work on areas such as: 1) Coping skills:  This can include practicing deep breathing exercises, asking for a break, asking for help, talking about it. 2) Communicating needs and desires:  We want our children to be able to access what they need/want and express themselves. Ensuring your child has a form of communication should be a priority, however this might look! This may be through vocal speech, but might also be through Picture Exchange Communication System (PECS), visual supports, or other communication devices. 3) Identifying and being aware of emotions (of self and of others). 4) Tolerating difficult situations 5) Impulse control and waiting for access to desired items/activities. If you want to learn more please reach out to us at Pathways To Hope by calling 519.751.0728 or emailing pathwaystohopebrant@gmail.com and set up a free consultation with one of our behavioural therapists.

Your Content Goes Here Massage therapy is a type of manual therapy used to improve a person’s overall health and well-being. Often utilized in response to pain or injury, the kneading or manipulation of muscle and soft tissue has benefits well beyond managing acute pain. What does massage therapy help with? Massage therapy has been practiced around the world for thousands of years and has been shown to help with the following: 1. Providing relief from pain and discomfort 2. It can be a tool to help with pain management for those with chronic pain conditions 3. It can improve flexibility and range of motion 4. It can promote feelings of relaxation 5. It can improve sleep quality 6. It can improve circulation 7. It can reduce swelling after injury/surgery Can massage therapy help my mental health? Whilst a Registered Massage Therapist can never claim to “cure” or “manage” a person’s mental health conditions, studies have shown that “By triggering an involuntary – but expected – relaxation response from the nervous system, massage can produce physical and emotional benefits. This causes your heart and breathing rates to slow down and your blood pressure and stress hormones to decrease, counteracting the negative effects of stress.” https://florida-academy.edu/science-behind-massage-therapy Utilizing massage as a self-care practice is also a way to support overall mental health and well-being and manage stress responses better. What are trigger points? If you have ever received a massage, you may have heard your therapist refer to trigger points within your body. These are areas of your body with tension that are sensitive to pressure. Working on these trigger points can often cause referral pain to other areas of the body. For example, a trigger point in your neck that is worked on, may cause referral pain down your arm. Be sure to communicate to your massage therapist any particularly painful areas and let them know if the pressure is too much on those trigger points. What should I do after a massage? Drink lots of water It is important after seeing your massage therapist that you drink plenty of water. One of the reasons your massage therapist will tell you to drink water after your treatment is to help continue the healing process and because the treatment increases circulation within your body, increasing fluid movement which will need to be filtered from your body. You may find you have a slight headache after a massage if you did not properly rehydrate. Gentle stretching It is always good to do some gentle stretching at home or work after your massage appointment. This can help with any pain or soreness felt after the appointment and it also helps your muscles retain their elasticity. Can I get a massage if I am pregnant? Generally speaking, it is safe to get a massage during pregnancy. It is always good to check with your obstetrician and to also seek out a massage therapist with experience treating people during pregnancy. The [...]