361 Degrees Chiropractic Sports & Wellness

💪🏾: Today is July 31st, the last day of the month, and we would like to encourage you to FINISH JULY STRONGER THAN YOU STARTED!

▶️ You don't need a perfect month to make progress.

▶️ Every workout completed. Every rehab exercise done. Every healthy choice. Every time you showed up - even when you didn't feel like it - it all counts!

▶️ Progress isn't about perfection. It's about consistency.

▶️ As July comes to an end, celebrate how far you've come, then carry that momentum into August.


💪🏾What's one win you're proud of this month?

➡️ What you focus on grows. 🌱

🔷 Your mind is always paying attention to something.

🔷 If you constantly focus on obstacles, you'll notice more obstacles. If you focus on opportunities, gratitude, growth, and progress, you'll begin to notice those too.

🔷 Where you direct your attention influences how you respond to what's in front of you.

➡️ Today, ask yourself:

✨ What am I feeding my mind?

✨ What deserves more of my energy?

✨ What do I want to notice more of?

🔷 Choose your focus with intention—because it shapes the way you experience the world.

💬 What is one thing you're choosing to focus on today?

: Going to the gym, reaching out to friends, drinking more water, going to sleep early - all of these may have been your new year's resolutions or goals. Accomplishing what you have set your heart on mainly comes down to having SELF DISCIPLINE!

➡️ If you're having trouble sticking to what you set your mind to, it mainly comes down to small gestures that create a long-lasting mental impact.

💪🏽 Self-discipline is a personal boundary.

💪🏽 We don't have to do everything all at once. Focusing on one thing at a time is best. Get a strong grasp on how one thing feels before moving on to another thing.

💪🏽Get good at one thing and then add on something else.

🟢For example, you can decide that "I am committing to a single practice for a set period of 45 days." For example, during these 45 days, I will call at least one person each day instead of texting, as I want to build deeper connections.

🟢Or another example, when it comes to disconnecting could be "I will put myself on a consistent schedule and protect that time." For instance, I will activate Do Not Disturb on my phone starting at 7 p.m. on Monday, Tuesday, and Thursday evenings.

💪🏽 Take your time with yourself. Stick to one simple thing and then build on that with time. Sticking to the one thing over time will prove to yourself that you do have the discipline to trust that you'll get things done.

➡️ 𝗪𝗵𝗮𝘁 𝗶𝘀 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁𝗹𝘆?

: If you've experience an ankle sprain before, most likely that happened on the outside (lateral) side of your ankle. But, did you know you can also experience a sprain to the inside (medial) side of your ankle called a MEDIAL (DELTOID) LIGAMENT SPRAIN? Let's learn!

➡️ 𝗪𝗛𝗔𝗧 𝗜𝗦 𝗔 𝗗𝗘𝗟𝗧𝗢𝗜𝗗 𝗟𝗜𝗚𝗔𝗠𝗘𝗡𝗧?

▪ The deltoid or medial ligament is a strong band of connective tissue that helps stabilize your inner ankle.

▪ It is a group of 4 ligaments (the medial collateral ligaments) that makes up the deltoid ligament. Medial refers to the inside of your ankle. Deltoid means triangle-shaped.

➡️ 𝗪𝗛𝗔𝗧 𝗗𝗢𝗘𝗦 𝗧𝗛𝗘 𝗗𝗘𝗟𝗧𝗢𝗜𝗗 𝗟𝗜𝗚𝗔𝗠𝗘𝗡𝗧 𝗗𝗢?

▪ The deltoid ligament is an important part of your ankle’s structure. It connects and holds together several bones in your foot and ankle.

▪ This ligament helps prevent you from over-rotating your foot or rolling your ankle inward. It acts as a counterbalance to the lateral ligaments on the outside of your ankle.

➡️ 𝗪𝗛𝗘𝗥𝗘 𝗜𝗦 𝗧𝗛𝗘 𝗗𝗘𝗟𝗧𝗢𝗜𝗗 𝗟𝗜𝗚𝗔𝗠𝗘𝗡𝗧?

▪ It consists of two layers of tissue — one deep in your ankle, the other more superficial (closer to the surface). Together they provide strength and stability to your ankle joint.

▪ The deltoid ligament is the main ligament on the inner ankle. It attaches to bones of your leg, foot and ankle, including: Medial malleolus (he bony bump on the inside of your ankle), Tibia, Navicular, Calcaneus and Talus.

➡️𝗖𝗔𝗨𝗦𝗘𝗦 𝗢𝗙 𝗗𝗘𝗟𝗧𝗢𝗜𝗗 𝗟𝗜𝗚𝗔𝗠𝗘𝗡𝗧 𝗦𝗣𝗥𝗔𝗜𝗡

▪ A sprain of the deltoid ligament results from rolling your ankle inward (pronation).

▪ Deltoid ligament sprains are an uncommon type of ankle sprain. The medial ligament is stronger than the lateral ligaments. This strength makes it less likely to strain or tear. Deltoid ligament sprains account for only about 15% of ankle sprains.

▪ Most injuries to the deltoid ligament result from a direct impact to your ankle.

➡️ 𝗦𝗬𝗠𝗣𝗧𝗢𝗠𝗦 𝗢𝗙 𝗔 𝗗𝗘𝗟𝗧𝗢𝗜𝗗 𝗟𝗜𝗚𝗔𝗠𝗘𝗡𝗧 𝗦𝗣𝗥𝗔𝗜𝗡

▪ Pain and tenderness on the inner side of the ankle.
▪ Swelling and bruising around the inner ankle and heel.
▪ Trouble walking or putting weight on the foot.

🛑 If you've experienced an inner/outer ankle sprain and not sure what to do, send us a DM at 361 and we can help you out!

: Life has a funny way of throwing obstacles in our path...

▪ Sometimes it's an injury.

▪ Sometimes it's a change in plans.

▪ Sometimes it's a car that decides it's had enough.

🌊The obstacle itself isn't what defines us. It's how we respond.

🌊𝙒𝙚 𝙘𝙖𝙣 𝙛𝙞𝙜𝙝𝙩 𝙚𝙫𝙚𝙧𝙮 𝙬𝙖𝙫𝙚, 𝙤𝙧 𝙬𝙚 𝙘𝙖𝙣 𝙡𝙚𝙖𝙧𝙣 𝙩𝙤 𝙧𝙞𝙙𝙚 𝙞𝙩.

🌊Every setback is an opportunity to pause, adapt, and find another way forward. It may not be the path we planned, but it can still lead somewhere meaningful.


➡️𝑾𝒉𝒂𝒕𝒆𝒗𝒆𝒓 𝒘𝒂𝒗𝒆 𝒚𝒐𝒖'𝒓𝒆 𝒓𝒊𝒅𝒊𝒏𝒈 𝒓𝒊𝒈𝒉𝒕 𝒏𝒐𝒘, 𝒓𝒆𝒎𝒆𝒎𝒃𝒆𝒓:

🔹 Breathe.
🔹Adjust.
🔹 Keep your balance.
🔹 Trust that calmer waters are ahead.

🌊Sometimes resilience isn't about pushing harder—it's about learning how to move with life's currents instead of against them.

🌊Keep showing up. Keep paddling. Keep believing that smoother water is ahead.

🌊 𝙊𝙣𝙚 𝙬𝙖𝙫𝙚 𝙖𝙩 𝙖 𝙩𝙞𝙢𝙚.

🏊🏽‍♀️ It was fun for Dr. Lopes to be back at the Supertri Toronto (formerly known as the Toronto Triathlon Festival) to volunteer as part of the Medical team since she last helped out beach in 2018!

🚲 It was an early start this morning, but it was nice to see the sun rise as the participants fit this year's sold out race arrived.

🏃🏾‍♀️ It was fun to watch and help the athletes kick off their races starting at 10am and jumping into the cold waters. The water 🌡️ was 14.7C 🥶, so it was mandatory for everyone to wear a wetsuit to race. Would you swim in those temps?!?!

🏊🏽‍♀️ All in all it was a nice return to the event and reminded Melanie that she still wants to try a tri one day!

⚽ It was also nice to see Sports Chiropractor Dr. Scott Howitt, who organized the Medical Team for today's event. If you think his face is familiar, it's because you might have seen him on TV while watching Team 🇨🇦 ⚽ at the FIFA World Cup! Thanks for the opportunity today!

: Today is July 24th which is International Self Care day! When was the last time you did something for yourself? Some of us take better care of our cars than ourselves.

🥰This day was established by the International Self-Care Foundation in 2011, the date was symbolically chosen to represent that the benefits of self-care are practiced 24 hours a day, 7 days a week (7/24).

🥰 Many of us have been taught that self-care is selfish or narcissistic—even cheesy and that self-sacrifice is the ticket to acceptance and success.

🥰 There’s only one person on the planet who can take care of you fully. That’s YOU, and that’s not selfish.

🥰Self-care refers to physical or psychological activities that recharge your batteries and restore your mental and physical well-being.

➡️ 𝑾𝑨𝒀𝑺 𝑻𝑶 𝑬𝑴𝑩𝑹𝑨𝑪𝑬 𝑺𝑬𝑳𝑭𝑪𝑨𝑹𝑬 𝑫𝑨𝒀 𝑰𝑵 𝑻𝑬𝑯 𝑷𝑬𝑨𝑲 𝑶𝑭 𝑺𝑼𝑴𝑴𝑬𝑹:

🌞 𝑬𝒎𝒃𝒓𝒂𝒄𝒆 𝒂 𝑫𝒂𝒚 𝑹𝒆𝒕𝒓𝒆𝒂𝒕 𝒊𝒏 𝒕𝒉𝒆 𝑪𝒊𝒕𝒚: Go to a spa, book a day pass at a hotel to use their amenities, check in at 361 for some TLC.

🌞 𝑪𝒐𝒏𝒏𝒆𝒄𝒕 𝒘𝒊𝒕𝒉 𝑵𝒂𝒕𝒖𝒓𝒆: Sit in a park, have a picnic, go to the beach/lake and stroll.

🌞𝑬𝒏𝒋𝒐𝒚 𝒔𝒐𝒎𝒆 𝒇𝒐𝒐𝒅/𝒕𝒓𝒆𝒂𝒕𝒔 𝒐𝒏 𝒚𝒐𝒖𝒓 𝒐𝒘𝒏: Whether it's a croissant in a cafe or a delicious meal at your fave restaurant - dine SOLO and just people watch instead of scrolling on your phone.

🛑 When was the last time you stepped back from life and spent five minutes or a half hour focused just on you? Not your spouse, kids, coworkers, friends. Just you.

: Just an FYI that @𝟯𝟲𝟭𝗰𝗹𝗶𝗻𝗶𝗰 𝘄𝗶𝗹𝗹 𝗯𝗲 𝗖𝗟𝗢𝗦𝗘𝗗 𝗳𝗿𝗼𝗺 𝗧𝗵𝘂𝗿𝘀. 𝗝𝘂𝗹𝘆 𝟯𝟬 - 𝗧𝘂𝗲𝘀. 𝗔𝘂𝗴 𝟮𝗻𝗱 for a Summer Break.

➡️Please check below to see who is available and when, to help you plan your mid-summer tune-up:

🛑Dr. Lopes will be OFF from Wed. July 29 - Wed. Aug 5th.

🛑Michelle is OFF on Wed. July 29 & Thurs. July 30th.

🛑 is CLOSED on Mon. Aug 3 for the CIVIC HOLIDAY

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🟢 Dr. Lopes is available Thurs. July 23 - Sat. July 25, and is working full days on Mon. July 27 & Tues. July 28th. She will resume regular availability from Thurs. Aug 6th onwards.

🟢Michelle will resume massage therapy services on Wed. Aug 5th onwards.

🟢 Russ has added availability on Wed. July 29 from 1:15pm -7:30pm and will resume massage therapy from Wed. Aug 5th onwards.

➡️ Send us a DM or book online [https://361clinic.janeapp.com]. If you can't what you're looking for, let us know and we will try to accommodate you before or after the August long weekend.

: How many of your are enjoying cool treat this summer, such as ice cream, mocktails, iced coffees etc.? Biochemist Glucose Goddess reminds us about 5 SUMMER GLUCOSE tips to ensure you don't have a glucose spike:

Get •

"𝗠𝘆 𝟱 𝘀𝘂𝗺𝗺𝗲𝗿 𝗴𝗹𝘂𝗰𝗼𝘀𝗲 𝘁𝗶𝗽𝘀:

1. 𝙎𝙤𝙧𝙗𝙚𝙩 𝙞𝙨 𝙣𝙤𝙩 𝙝𝙚𝙖𝙡𝙩𝙝𝙞𝙚𝙧 𝙩𝙝𝙖𝙣 𝙞𝙘𝙚 𝙘𝙧𝙚𝙖𝙢.
Sorbet usually spikes our glucose more than ice cream because ice cream contains more protein and more fat, which slow the absorption of glucose into our bloodstream. It's a pleasure decision, so just pick the one you prefer.

2. 𝙄𝙘𝙚𝙙 𝙡𝙖𝙩𝙩𝙚𝙨 𝙖𝙧𝙚 𝙤𝙛𝙩𝙚𝙣 𝙙𝙚𝙨𝙨𝙚𝙧𝙩.
The flavored ones usually come with lots of sweet syrups. If you can, opt for some plain iced coffee or plain iced latte with cow's milk or unsweetened almond milk.

3. 𝙈𝙤𝙨𝙩 𝙘𝙤𝙘𝙠𝙩𝙖𝙞𝙡𝙨 𝙖𝙧𝙚 𝙨𝙪𝙜𝙖𝙧 𝙗𝙤𝙢𝙗𝙨.
They're often packed with liquid sugar, and we often have them on an empty stomach. If you can, have a veggie starter or some nuts before drinking, or opt for some dry white wine instead.

4. 𝑴𝒐𝒄𝒌𝒕𝒂𝒊𝒍𝒔 = 𝒇𝒓𝒖𝒊𝒕 𝒋𝒖𝒊𝒄𝒆.
They will spike your glucose. Personally I go for sparkling water with lemon instead.

5. 𝑮𝒐 𝒇𝒐𝒓 𝒂 𝒘𝒂𝒍𝒌 𝒂𝒇𝒕𝒆𝒓 𝒅𝒊𝒏𝒏𝒆𝒓.
Even just 10min of walking around the block or up and down the stairs can help reduce the glucose spike of your meal."

➡️ As Glucose Goddess says when you decide to eat these treats, "𝙄𝙩'𝙨 𝙣𝙤𝙩 𝙧𝙚𝙖𝙡𝙡𝙮 𝙖 𝙝𝙚𝙖𝙡𝙩𝙝 𝙙𝙚𝙘𝙞𝙨𝙞𝙤𝙣; 𝙞𝙩'𝙨 𝙖 𝙥𝙡𝙚𝙖𝙨𝙪𝙧𝙚 𝙙𝙚𝙘𝙞𝙨𝙞𝙤𝙣. 𝙎𝙤 𝙟𝙪𝙨𝙩 𝙚𝙖𝙩 𝙩𝙝𝙚 𝙤𝙣𝙚 𝙮𝙤𝙪 𝙡𝙤𝙫𝙚 𝙩𝙝𝙚 𝙢𝙤𝙨𝙩. 𝘼𝙣𝙙 𝙬𝙝𝙚𝙣 𝙮𝙤𝙪 𝙘𝙖𝙣, 𝙙𝙤 𝙩𝙝𝙚 𝙝𝙖𝙘𝙠𝙨."

: You are in a car accident, you trip and fall and hit your head or your playing in an ultimate frisbee game you get hit in the face by an opponents shoulder - all these scenarios can lead to having a CONCUSSION!

🧠𝗖𝗢𝗡𝗖𝗨𝗦𝗦𝗜𝗢𝗡: It is a mild traumatic brain injury (mTBI) resulting from a direct blow or jolt to the head or body that causes the brain to move rapidly within the skull.

🧠 𝙇𝙤𝙨𝙨 𝙤𝙛 𝙘𝙤𝙣𝙨𝙘𝙞𝙤𝙪𝙨𝙣𝙚𝙨𝙨 𝙞𝙨 𝙣𝙤𝙩 𝙖 𝙧𝙚𝙦𝙪𝙞𝙧𝙚𝙢𝙚𝙣𝙩 𝙛𝙤𝙧 𝙖 𝙘𝙤𝙣𝙘𝙪𝙨𝙨𝙞𝙤𝙣, 𝙖𝙨 𝙞𝙩 𝙖𝙘𝙩𝙪𝙖𝙡𝙡𝙮 𝙤𝙘𝙘𝙪𝙧𝙨 𝙞𝙣 𝙛𝙚𝙬𝙚𝙧 𝙩𝙝𝙖𝙣 10% 𝙤𝙛 𝙘𝙖𝙨𝙚𝙨.

🧠𝗦𝗬𝗠𝗣𝗧𝗢𝗠𝗦 𝗧𝗛𝗔𝗧 𝗠𝗔𝗬 𝗔𝗣𝗣𝗘𝗔𝗥 𝗪𝗜𝗧𝗛 𝗔 𝗖𝗢𝗡𝗖𝗨𝗦𝗦𝗜𝗢𝗡:

▪ Symptoms typically present immediately or within the first 72 hours, though they can develop days later.

▪ 𝙋𝙝𝙮𝙨𝙞𝙘𝙖𝙡: Headaches, pressure in the head, nausea, vomiting, dizziness, balance issues, blurred vision, ringing in the ears, and sensitivity to light or noise.

▪ 𝘾𝙤𝙜𝙣𝙞𝙩𝙞𝙫𝙚: "Brain fog," difficulty concentrating, slowed thinking, and memory problems.

▪ 𝙀𝙢𝙤𝙩𝙞𝙤𝙣𝙖𝙡: Uncharacteristic irritability, sadness, anxiety, or general personality changes.

▪ 𝙎𝙡𝙚𝙚𝙥: Sleeping more or less than usual, and trouble falling asleep.

🧠 𝑯𝑶𝑾 𝑻𝑶 𝑴𝑨𝑵𝑨𝑮𝑬 𝑪𝑶𝑵𝑪𝑼𝑺𝑺𝑰𝑶𝑵 𝑺𝒀𝑴𝑷𝑻𝑶𝑴𝑺:

▪ Get a prompt evaluation by a healthcare provider, which can be tracked using validated tools like the Sport Concussion Assessment Tool (SCAT6).

▪ 𝑰𝒏𝒊𝒕𝒊𝒂𝒍 𝑹𝒆𝒔𝒕 & 𝑨𝒄𝒕𝒊𝒗𝒊𝒕𝒚: The first 24–48 hours involve relative physical and cognitive rest (e.g., reducing screens and strenuous reading).

▪ 𝑮𝒓𝒂𝒅𝒖𝒂𝒍 𝑹𝒆𝒕𝒖𝒓𝒏: After the initial rest period, gradually and safely resume daily activities, school, and work to a level that does not severely spike your symptoms.

▪ 𝑯𝒆𝒂𝒍𝒊𝒏𝒈 𝑻𝒊𝒎𝒆𝒍𝒊𝒏𝒆: Most concussion symptoms resolve spontaneously within 2 to 4 weeks.

🛑 If you are unsure if you've experienced an concussion, feel free to send us a DM or book in to get things looked at.