361 Degrees Chiropractic Sports & Wellness

: It's Friday! It's June! It's time to play "JUNE WELLNESS BINGO"!

🌞 𝗝𝘂𝗻𝗲 𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗕𝗶𝗻𝗴𝗼 🌞

➡️𝘾𝙖𝙣 𝙮𝙤𝙪 𝙘𝙧𝙤𝙨𝙨 𝙤𝙛𝙛 5 𝙩𝙝𝙞𝙣𝙜𝙨 𝙞𝙣 𝙖 𝙧𝙤𝙬 𝙩𝙝𝙞𝙨 𝙬𝙚𝙚𝙠𝙚𝙣𝙙?

⬜ Drink 8 glasses of water
⬜ Go for a walk
⬜ Stretch for 5 minutes
⬜ Eat a fruit or vegetable with every meal
⬜ Get 7+ hours of sleep

⬜ Spend time outside
⬜ Call a friend
⬜ Try a new healthy recipe
⬜ Take a screen-free break
⬜ Practice gratitude

⬜ Do something that makes you laugh
⬜ Move your body for 20 minutes
⬜ Wear sunscreen
⬜ Read for 10 minutes
⬜ Take a deep breath and relax

➡️How many can you check off by Sunday?

: Do you remember being a child and counting down the last few days of school awaiting the upcoming summer activities and summer camp?

🛑With the help of Therapist Nedra Tawwab, we want to remind you that that excitement for something new & fun this summer doesn't have to be just for kids but for ADULTS too!

⛺"Kids are not the only people who benefit from summer programming - when school is ending and summer schedules start forming. "

⛺ You too as an adult can make a list of things you want to do for "ADULT SUMMER CAMP" - Nothing dramatic. Nothing transformational. Just small things that make life feel a little more expansive.

⛺"A sense of movement. Curiosity. Novelty."

⛺"We adults quietly lose that. We become incredibly responsible. Productive. Efficient. But somewhere along the way, life can start feeling emotionally flat because everything revolves around obligation."

⛺"Children naturally expect novelty. Adults often stop offering it to themselves."

⛺ "Adults need programming, too. We need things to look forward to outside of productivity. Outside of emotional survival. Outside of healing work."

➡️ 𝗧𝗛𝗜𝗦 𝗦𝗨𝗠𝗠𝗘𝗥 𝗧𝗥𝗬 𝗧𝗢 𝗖𝗛𝗢𝗢𝗦𝗘 𝗦𝗢𝗠𝗘 𝗢𝗙 𝗧𝗛𝗘𝗦𝗘 𝗜𝗗𝗘𝗔𝗦 𝗙𝗢𝗥 𝗬𝗢𝗨𝗥 𝗖𝗔𝗠𝗣:

▪ Dance classes
▪ Learning how to crochet
▪ Taking yourself to bookstores
▪ Trying ramen spots around the city
▪ Finally mastering a recipe because your brain needed something playful to hold onto
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⛺ "People underestimate how emotionally regulating novelty can be. Especially gentle novelty. Not the kind that exhausts you. Not optimization disguised as self-care. Not turning every hobby into another opportunity to perform. Just simple reminders that you are still allowed to experience delight. Even now. Especially now."

➡️ What will be your version of "ADULT SUMMER CAMP" look like? Let us know in the comments below!

: Today is GLOBAL RUNNING DAY, and with the weather being so much nicer these days, many of you would like to lace up and get outside! If you're new to running OR plan to get back out there, here are some helpful tips to help kickstart your running journey!

🏃🏾‍♀️ 𝗦𝗧𝗜𝗖𝗞 𝗪𝗜𝗧𝗛 𝗧𝗛𝗘 𝗕𝗔𝗦𝗜𝗖𝗦

▪ Start simple: You should gradually build up mileage. Focus on low-intensity, easy and short runs to start.

▪ One good rule of thumb is to maintain a level of intensity where you can hold a conversation.

▪ You don’t need to run harder or farther on each run. Doing too much too soon can lead to injuries or feeling burned out.

▪ Don’t forget to take time to stretch after your run and take rest days.

🏃🏾‍♀️𝗧𝗥𝗬 𝗪𝗔𝗟𝗞-𝗥𝗨𝗡 𝗜𝗡𝗧𝗘𝗥𝗩𝗔𝗟𝗦

▪ Run-walk intervals can be a great way to ease your body into running. These can help you run farther, feel less fatigued and help prevent injury.

▪ You could start by running for 1 minute, then walking for 1 minute. Gradually build up the run time as you improve.

🏃🏾‍♀️𝗙𝗜𝗡𝗗 𝗔 𝗥𝗨𝗡𝗡𝗜𝗡𝗚 𝗕𝗨𝗗𝗗𝗬 𝗢𝗥 𝟮

▪ It can be easier and more fun to run with a friend. Running with a friend can help you stay accountable, motivated and even provide some extra encouragement to get you out the door.

▪ Try joining a local run club. You could learn something from other runners, try new routes and make new friends to lighten the running load. Dr. Lopes has restarted her running journey back in the neighbourhood!

▪ If you have any questions about finding a running club/community near you, send us a DM, and we can try to suggest some options for you!



🏃🏾‍♀️ 𝗖𝗘𝗟𝗘𝗕𝗥𝗔𝗧𝗘 𝗬𝗢𝗨𝗥 𝗔𝗖𝗖𝗢𝗠𝗣𝗟𝗜𝗦𝗛𝗠𝗘𝗡𝗧𝗦

▪ Whether you finish your longest jog, run a faster pace or even get out of bed for a run when you really didn’t feel like it, you need to celebrate your wins.

🏃🏾‍♀️ 𝗦𝗜𝗚𝗡 𝗨𝗣 𝗙𝗢𝗥 𝗔 𝗥𝗔𝗖𝗘

▪ Need a way to stay motivated and add structure to your runs? Sign up for a race.

➡️ Don’t forget to have fun and embrace your running journey.

☀️ Hello June 🌱

☀️ A new month isn't a fresh start because the calendar changed.

☀️ It's a fresh start because you decide it is.

🌱 Maybe this is the month you stop waiting.
🌱 Maybe this is the month you trust yourself.
🌱 Maybe this is the month you take the risk.

☀️ Not because you're guaranteed success, but because staying the same has become more uncomfortable than changing.

☀️ Your future is built by the choices you make today.

☀️ Make one that your future self will thank you for.

🌷 With so much time left in the year, there is plenty of room for beautiful transformations, unexpected blessings, and profound personal growth.

🌷 Let that exact sentiment be your anchor for the rest of 2026. Whether you are aiming for a total life reset or simply allowing yourself to grow slowly and shed what no longer serves you, the coming months hold so much potential.

: We wanted to wish Russ Ichmoukhametov, one of our RMT's , a happy early birthday, for tomorrow, Sat. May 30th!

We hope you take some time to enjoy your day and birthday weekend!

🎉In case you missed it, Russ, has been part of our 361 team for the last 8 months providing massage therapy.

🎉He has some additional hours, including Wed. June 10 from 1:15pm-7:30pm. Otherwise you can usually find a spot with him on Mon & Wed from 9am - 1pm.

🎉You can book online: https://361clinic.janeapp.com

🎉Drop an early birthday message for Russ in the comments below!

Davisville mornings

: Have you ever told yourself "I've tried to do X before and it never worked, why bother trying it again? OR asked yourself "Why did Person A get that promotion!? Life always rewards the wrong people; what's the point in me trying to hard?"

▶ These types of thoughts may be part of having a VICTIM MINDSET!

🛑 WHAT DOES HAVING A VICTIM MINSET ENTAIL?

▪ It is a is a deeply ingrained, habitual mindset where you consistently view yourself as the victim of circumstances, even when evidence suggests otherwise.

▪. It is characterized by a pervasive feeling of powerlessness, a chronic tendency to blame external factors for personal issues, and a persistent avoidance of accountability.

🛑 SIGNS YOU MAY BE LIVING IN A VICTIM MINDSET

🚩 You constantly blame circumstances, other people, or your past for where you are.

🚩You feel powerless to change your life.

🚩You replay unfair situations over and over.

🚩You seek validation more than solutions.

🚩 You say things like:
“Why does this always happen to me?”
“I can’t because…”
“People always let me down”

🚩You resist accountability because it feels like blame.

🚩 You wait for rescue instead of taking action.

🚩You secretly believe life is happening to you instead of through you.

👀IMPORTANT TRUTH:

▪. Acknowledging a victim mindset does not invalidate your pain.
▪. You may have been hurt deeply.
▪. You may have experienced trauma, betrayal, loss, abandonment, injustice.
▪.But healing begins when you stop building your identity around what wounded you.

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➡️ HOW TO GET OUT OF VICTIM MENTALITY?

🟢TAKE RADICAL RESPONSIBILITY

Not for what happened to you.
But for what happens next.
That’s where your power lives.

🟢 STOP REHEARSING THE PAIN

▪ Every time you repeat the same story without growth or action, you strengthen the identity attached to it.

▪Ask: “Do I want to heal, or do I want proof that I was wronged?”

🟢 CATCH DISEMPOWERED LANGUAGE

▪ Replace disempowered language with:

“I can’t” → “I’m struggling to”
“I have no choice” → “I don’t like my options”
“Why me?” → “What is this teaching me?”

▪ Language shapes identity.

🟢BUILD EVIDENCE THAT YOU ARE CAPABLE

▪ Victim mindset shrinks when action grows.

▪ Start small:

Keep promises to yourself
Move your body
Set boundaries
Learn a skill
Make difficult decisions

🟢 STOP WAITING FOR CLOSURE

▪Some people will never apologize.
▪Some wounds won’t make sense.
▪Healing anyway is freedom.

✅ 🌱THE SHIFT IN THE WAY YOU THINK:

▪ A victim asks: “Why is this happening to me?”
▪ A healing person asks: 🥰“Who am I becoming through this?”

🥰You do not become empowered by pretending nothing hurt you.

🥰You become empowered when your pain no longer controls your identity, choices, or future.

: "A little colour won't hurt you!" .... "You're as pale as a ghost!" ....."It's finally hot outside, let's go and lay out in the sun!" 🌞 🌞 🌞 You may have heard this from your friends, family, teammates or co-workers!

🛑We end Skin Cancer Awareness Month with the help of the Canadian Dermatology Association who is running a campaign focusing on the disconnect between the awareness of UV risk among younger Canadians and their real-world tanning habits.

👀 FYI: Generation Z includes anyone born between 1997 and 2012. As of 2026, this means Gen Z individuals are between the ages of 14 and 29.

🌞 "Tanning might seem harmless, but it doesn't come without risks."

🌞 "Nearly 2 in 5 Gen Z Canadians are still intentionally tanning, increasing their risk of skin damage and skin cancer."

🌞 "68% of Gen Z Canadians say intentional tanning is common among their peers."

🌞 "Among Gen Z Canadians who intentionally tan, 45% say it makes them feel more confident, and 37% say they believe they look better in photos."

🌞 "While 79% of Gen Z Canadians are concerned about skin cancer and 63% know tanning increases the risk, 39% still report intentionally tanning."

🌞 "Tanning might seem normal, but there's no such thing as a safe tan. Protect your skin today and your future self will thank you."

🛑Did you know that 5 or more sunburns can double your risk of melanoma?!?!?!?!?

🛑PSA for EVERYONE (not just Gen Z peeps):

Take action and apply a broad-spectrum sunscreen (min of SPF30), wear protective clothing, and seek shade during peak UV hours to protect your skin.

: You may have had PLANTAR FASCITIS but did you know that you might have also had a HEEL SPUR? Let's explain!

▶ WHAT IS A HEEL SPUR?

▪ It is a bony growth that pokes out from the bottom of your heel, where your heel bone connects to the ligament running between your heel and the ball of your foot (the plantar fascia).

▪ Heel spurs affect about 15% of people.

▶ HOW DOES A HEEL SPUR FORM?

▪ Heel spurs develop over time

▪ Heel spurs are your body’s response to stress and strain placed on your foot ligaments and tendons.

▪ For example, when you develop plantar fasciitis, your body responds to the stress by creating a heel spur.

▶ ARE HEEL SPURS AND PLANTAR FASCITIS THE SAME THING?

▪ Heel spurs and plantar fasciitis are related conditions but they're not the same.

🟢PLANTAR FASCITIS
Happens when overuse stretches or tears your plantar fascia — the ligament that runs between your heel and the ball of your foot.

If you have plantar fasciitis, you’ll probably feel intense stabbing heel pain that comes and goes throughout your day. The pain eases once you walk for a bit but comes back if you sit and then get up to walk some more.

Plantar fasciitis and heel spurs can both cause pain on the bottom of your heel. In addition, plantar fasciitis can cause pain in the arch of the foot.

🟢 HEEL SPUR

Can happen as a reaction to stress and inflammation caused by plantar fasciitis.

Over time your body responds to the stress by building extra bone tissue. This extra tissue becomes a heel spur. Most people don’t feel pain from their heel spur, but when they do, the pain is like plantar fasciitis pain. However, heel spurs cause stabbing pain that can come back at points during the day.

X-rays are one of the most common tests that healthcare providers use to diagnose heel spurs.

▶ WHAT IS THE TREATMENT FOR A HEEL SPUR?

▪ Healthcare providers treat heel spurs the same way they treat plantar fasciitis.

▪ That’s because heel pain blamed on heel spurs is actually caused by plantar fasciitis.

▪ Treating the symptoms of plantar fasciitis can ease pain associated with heel spurs.

▪ we typically give you activity modifications, suggestions of shoe/sandal wear, use ART (Active Release technique) down the whole posterior chain down to the foot and manipulate the ankle/foot as needed.

▪ Once formed, heel spurs are permanent.

▪ Since heel spurs usually don’t hurt, treating the condition that caused your heel spur should help ease your heel pain.

▪ The "Spur" Isn't Always the Problem: According to the American Academy of Orthopaedic Surgeons, about 70% of people with plantar fasciitis also have a heel spur. However, up to 60% of people with heel spurs never experience any foot pain at all. Therefore, the pain is generally stemming from the inflamed fascia, not the spur itself

🛑If you have any questions about heel pain, send us a DM!

: At times it can be easy to fall into things/patterns that bring you comfort when you’re feeling disconnected, lonely, uncertain, or afraid of change.

🥰Not because you don’t want more for yourself — but because familiar patterns feel safer than facing what needs to shift.

🥰 But deep down, we know this version of ourselves isn’t permanent.

🥰And maybe that’s the reminder you may need too - a hard season doesn’t mean you’re stuck here forever.