The Achilles tendon is at the back of your lower leg and attaches your heel to your calf muscles.

It is the largest tendon in the body. Inflammation and micro-tearing of the tendon leads to a weakened tendon, causing  recurrent pain that never seem to go away. Often there will be complaints of tenderness to touch, redness, swelling and stiffness, pain with repeated toe pointing, standing up on the toes, stretching the calf muscles, or functionally jumping, accelerating and stopping abruptly when running.

How is this condition caused? Causes can include a one time injury of a sudden push off or stop from the ankle, or landing from a jump and a feeling of sharp pain, and sometimes hearing a “pop or snap.” It can also be caused by repetitive overstretching and over training in running and jumping activities. Previous ankle sprains can cause ankle joint laxity and biomechanical problems in the ankle, leading to excessive strain on the tendon and subsequent tendonosis.

How can it be treated? Inflammation should be initially treated with icing, rest, and modification of activities. Taping and proper footwear can also help prevent the injury from getting worse. The tendon then needs to be progressively stretched and strengthened so that it can be strong enough to withstand the forces put on it. If it is not fully strengthened, it will re-tear and be inflamed, causing a recurrent problem.  Full recovery can take anywhere from 6-16 weeks, depending how early treated starts and the severity of the injury.

If you have this problem definitely give us a call , so we can help you get back to playing faster!

Choose to be healthier today!

Your Nose Creek Sport Physical Therapy Team.

1. Lift the load close to your body and handle smaller, more manageable loads. This makes more efficient use of your body mechanics. You will be a stronger and more stable lifter if the object is held close to your body rather than at the end of your reach.

2.Give yourself a break and enjoy what you’re doing. Vary your activities and take regular rest breaks.

3. To reduce repetitive strain injuries, switch hands frequently when doing prolonged raking, hoeing or digging actions.

4. When you stand up from a sitting or crouching position begin by straightening your legs at the knees instead of by lifting your torso at the waist. Your legs are many times stronger than your back muscles, let your strength work in your favour.

5. A solid base of support is important while lifting. Holding your feet too close together will be unstable and too far apart will impede your movements. Keep your feet about shoulder width apart and take short steps.

6.  If you should find yourself with muscle aches and pain because of gardening, remember that massage therapy helps to relieve back pain.

Have fun with your gardening and remember that your body needs proper tending as well.

If you run into problems while gardening, definitely give us a call at Calgary Physiotherapy, so we can help you get back to gardening faster!

Choose to be healthier today!

Your Nose Creek Sport Physical Therapy Team.

How long will my condition take to improve?

How long conditions take to improve does vary between individuals, which is why personalized assessments and treatments are so essential.  For example, a bone may have theoretically healed sufficiently in 4 to 8 weeks for the cast to be removed, but bone and soft tissue healing continues after the cast comes off.  Rate of complete healing will depend on many factors such as the nature and extent of the injury, a person’s age, occupation, health and lifestyle, and compliance to one’s rehabilitation program.  Every individual is different and so every condition
and injury will vary in their healing times.  In both medicine and rehabilitation, the diagnosis of musculo-skeletal conditions is both an art and a science.  Problems often have many contributing factors which make the diagnosis of a person’s pain often complex and difficult.  How a patient responds to prescribed treatments helps us narrow the problem and define the diagnosis with greater accuracy.  This is why compliance to treatment is so very important and which contributes greatly to a person’s rate of improvement.

What exercise is good for _______?

As Physical Therapists, we are asked frequently to suggest exercises that will solve people’s numerous aches and pains.  However, the prescription of exercises must be specific to the condition and the person’s stage of healing.   Inappropriate exercises can at best solve nothing or at worse, worsen a person’s problem.  There is no cookie cutter program for people because people are not cookies.  Before prescribing a treatment, the problem must first be identified.  Even a relatively straightforward diagnosis of “tennis elbow” has several contributing factors and each must be identified for the treatment to be successful.  As well, apart from the acute stage, the conditioning portion of person A’s rehabilitation program will likely differ from person B’s since each person’s goals of treatment will likely be different.

Using Ice or Heat

Patients are frequently asking questions with respect to using heat or ice.  They want to know what they should apply, how long they should apply it for and when they should use it during their recovery.

New Injury Question

If the pain is sharp, ice should be used on a new injury for the first 7 to 14 days depending on severity of swelling & amount of swelling.  It should be applied for 15 minutes every 1 to 2 hours.

Heat should be applied after 7 to 14 days depending on severity and amount of swelling.  The pain should be a dull ache.  Use heat for 20 minutes every 1-2 hours as needed.  Moist heat is much more effective than dry heat as it penetrates deeper.  The best form of moist heat is a hot bath.

Prolonged sitting with a Forward Head Posture causes changes to muscles around the neck shoulders.  Some muscles are stretched and therefore become long and weak. Other muscles are shortened and therefore become tight.

Poor posture occurs when

:

- The chin is poking forward

- Shoulders are rounded

- The back is hunched over

This causes strain on muscles at the back of the neck that hold the head up.  It increases stress
on joints and ligaments and requires more muscle energy.  To check your sitting posture get someone to observe your posture from the side.  Your ear lobe should be over the centre of your shoulder, if it is in front of your shoulder you are likely a chin poker.

For Good posture

:

A straight line should be made between the middle of the ear, centre of the shoulder, and centre of the hip.  The advantages are less stress on joints, muscles & ligaments, less muscle energy expended and more efficient work and proper movement.  To restore the balance between the lengthened and shortened muscles you need to stretch the muscles that are short and strengthen the muscles that are long and weak.

A poor workstation setup can make proper posture difficult to achieve and maintain. Here are
a few tips for a workstation setup that encourages proper posture, thus optimizing function efficiency:

- Monitor Position: Centered, ~25 inches away

- Monitor Height: Top of the screen at eye level

- Keyboard Position: Directly in front of monitor, distance that allows forearm, wrist

and hand to be parallel to the floor

-  Desk Height: Allows elbows to be bent ~ 90°

- Armrest Position: ~ 1-2″ below elbows so shoulders are relaxed

- Backrest Position: Lumbar support to fit in the small of your back

If you are experiencing ergonomic strain from prolonged computer use, call us for help. We

will address your soft tissue pain and assist you with improving your work station set up as

well as your posture.

Your Nose Creek Sport Physical Therapy Team.

Physical activity focuses on the connection between the mind and body to promote health and well being. On a physical level it provides exercise, muscle co-ordination, improvement in mobility and flexibility, as well as reducing muscle tension. On an emotional level, it improves self confidence, awareness, and is an outlet for communicating feelings.

Any form of physical activity helps to increase the release of neurotransmitters, known as endorphins, in the brain to create an overall sense of well being. The total body movement in various types of exercise also enhances the functions of other body systems, such as respiratory, circulatory, skeletal and of course muscular. Physical activity provides many more benefits to the body: strengthens bones and muscles, improves posture and balance, preventing injuries and falls. Exercise will also reduce stress and tension, all while toning your entire body. It is great for all ages, toddlers to elders. The key is to keep it pain free and modify the physical exertion to meet individual needs. Our clients maintain pain free joints and muscles with the help of a regular Massage Therapy treatment on a monthly basis.

If your muscles are feeling pain, discomfort, or stiffness give us a call. You will be glad you did! We will get you moving faster and feeling better! Thorncliffe 403 275-7728 or Beddington 403 295-8590. click Here To learn more about our Massage Therapy service.

Your Nose Creek Sport Physical Therapy Team.

1. Warm up with light movements or go for a brisk walk to loosen your muscles and increase your flexibility.

2. Avoid bending over repeatedly. Try to get closer to your work by kneeling or sitting.

3. Use proper lifting techniques. Instead of using your back and hips, try letting your arms, legs and thighs carry the load by bending and straightening at your knees.

4. Use long-handled tools to give you leverage and reduce back strain from  being bent over.

5. Always be aware of your body mechanics. Don’t work too long in one position especially one that is awkward or unusual.

6.  If you do have some muscle aches and pain because of gardening, remember that massage therapy provides a significant reduction in back pain.

If you run into problems while gardening, definitely give us a call at Calgary Physiotherapy, so we can help you get back to gardening faster!

Choose to be healthier today!

Your Nose Creek Sport Physical Therapy Team.

The pain of Prolonged Sitting

  Prolonged sitting creates problems for office workers and drivers.  Whether you are in front of a television, computer or behind a steering wheel, we as human beings are not meant to remain in a relatively fixed and sedentary position for long durations.  We all need to take breaks to do appropriate exercises and to balance work with an active lifestyle.

At Nose Creek Sport Physical Therapy we treat problems associated with a sedentary lifestyle. The problem with such pain is that it has many contributing factors and has taken weeks, months, if not years to develop.  When a patient presents with symptoms such as neck, back and arm pain from prolonged sitting, the treatment must address the muscle imbalances that have developed.  Your Physical Therapist will prescribe you stretches and exercises to counter the effects of prolonged sitting.

Here are some suggestions:

1. Take frequent breaks (i.e. every 30 minutes to one hour) to do appropriate, brief exercises and stretches, and not just a walk to the coffee machine.  Click Here to see some stretches that work great for sitting occupations.

2. Choose an aerobic activity or exercise you enjoy (like walking, swimming, cross-country skiing, jogging, and racquet sports) to counter your sitting posture during work hours.

3. Avoid positions or activities that require more sitting or slouching after work. For example, watching TV or reading in a sitting position are not good activities after a 10 hour a day of administrative computer work.  Why not set up some exercise equipment in the TV room?

Visit one of our Calgary Physical Therapists today to learn about appropriate exercises specifically tailored for you and your job requirements. Should you have symptoms, it is important to have them assessed prior to the onset of any exercise program. Our Physical Therapists can also evaluate your workstation and make recommendations to optimize your posture while working.

Choose to be healthier today!

Your Nose Creek Sport Physical Therapy Team.

Your Massage Therapist may select either superficial massage for relaxation, or deep tissue massage for therapeutic rehabilitation. These techniques are used to treat achy and stiff muscles in your body, which occur due to every day wear and tear, motor vehicle collision strains, sports and occupational related injuries.

Massage has been around for hundreds of years, and has carried through to the present day as an integral part in maintaining a healthy mind and body. Today, the popularity of Massage Therapy continues to increase due to the high stress conditions of society.  With the vast array of treatment techniques, people are now increasingly looking for a holistic and natural health care method for their problems.  Massage Therapy is a combination of both art and science providing a relaxing and healing experience through artistic strokes on the muscles of the human body.  These techniques rejuvenate both the mind and body, and prepare it for the continuous physical and mental stresses life throws at us on a daily basis.

If you are experiencing any muscle or joint pain, discomfort or stiffness CALL TODAY.  Thorncliffe 403 275-7728 or Beddington 403 295-8590. We will get you moving faster and feeling better!

Your Nose Creek Sport Physical Therapy Team.

 With the advance of technology, computers are being utilized at home, in educational institutions and extensively in the workplace.  Because individuals spend so many hours using a keyboard and mouse, health professionals are treating repetitive strain injuries (RSI) of the hands and arms at an alarming rate.  Recent research found that the average Canadian is sitting 9 hours a day in front of a computer, because of the increased use outside of the normal work day.

What is RSI?

Repetitive Strain Injuries occur from repeated physical movements resulting in damage to tendons, nerves, muscles, and other soft body tissues. A wide variety of workers develop characteristic RSIs that can result from the typical tasks they perform. The rise of computer use and flat, light-touch keyboards that permit high speed typing have resulted in an epidemic of injuries of the hands, arms, shoulders, and neck. Ergonomic research suggests that two of the leading culprits are the mouse and the trackball. The thousands of repeated keystrokes and long periods of clutching and dragging with a mouse will slowly accumulate to injuries of the limbs. Poorly set up work stations, infrequent breaks and using excessive force almost always guarantees trouble.

Symptoms

- Pain in the upper back, shoulders, or neck associated with using the computer.

- Tingling, coldness, or numbness in the hands

- Tightness, discomfort, stiffness, soreness or burning in the hands, wrists, fingers, forearms, or elbows

- Pain when limbs are at rest in the evening.

How can I prevent it?

Have your work station set up for your build and height. Forearms should be positioned slightly lower or level with slope of your desk. You should also have your monitor and keyboard set to an appropriate height. New research suggests that the eye to monitor distance

should be set at least 25 inches. The viewing area of the monitor should be between 15 and 50 degrees below the horizontal line of sight. When you are typing your wrists should not be resting on anything and, they should not be bent up, down or to the side. Your fingers should always be in a straight line with your forearm. Maintain a relaxed but erect posture in a supportive chair that allows you to reach the keyboard comfortably. Don’t pound on the keys, use a light touch.

Take frequent breaks to relax those tired tendons and muscles.

Experts recommend that you should take a five to ten minute break every hour. Hold the mouse lightly, don’t grip it or squeeze it too hard. Position it close to your keyboard. Stretch the wrist, forearm neck and shoulder muscles every few hours. Your Physical Therapist or Massage Therapist can provide some preventative stretching suggestions that require minimal effort and time.  Should you notice any pain or discomfort performing your normal job duties please give us a

call to book an appointment.  Thorncliffe 403 275-7728 or Beddington 403 295-8590. Dealing with repetitive strain injuries early is critical to limiting the extent of the injury and promoting its resolution sooner rather than later.

Your Nose Creek Sport Physical Therapy team.

PS – To learn more about how to indentify “Carpal Tunnel Syndrome” early, Click Here.

-The option to do a salary instead of our normal commission-based pay. ***

-Signing bonus of $1500.00

Start Date: May 22/2012

Days:  5 days per week

Hours: TBA

Qualifications required:

• Baccalaureate or master’s degree in Physical Therapy.
• Licensed with the college of Physical Therapists of Alberta (CPTA).
• Eligible for membership with Canadian Physiotherapy Association (CPA).
• New grads are welcome to apply.
• 2 years experience preferred.

Manual Skills Level Preferred:

• Level II preferred.

Interest/experience in the following would be an asset:

• Manual Therapy, Exercise Prescription, Acupuncture, Acute Care, Arthritis, Ergonomics, IMS, Orthopedics, Sports Therapy/medicine, Patient Education.

Duties:

• Assessment, treatment and management, MVA, WCB, sports injuries and post-operation patients.
• Willing to join a growing dynamic team of committed physical therapists involved in post-graduate training.
• Commitment to continuing specialization of your skills.
• Strong emphasis on manual therapy and active rehabilitation experience.

Additional Information:

• Interest and experience in the following would be an asset: post-graduate continuing education in manual therapy, IMS, acupuncture and sport therapy, community involvement with clubs or teams, enjoy doing presentations and talking to people, excellent communicators to funders and patients.
• Update your skills in the motivated environment in addition to earning valuable funding for continued education.
• Financial support for post-grad education provided.
• We are seeking an individual with a positive attitude and excellent patient rapport to join our team.
• Clinical mentorship program for physical therapists interested in pursuing the Diploma in manual and manipulative Therapy.
• Check out our website at www.calgaryphysicaltherapy.com for information our company.

Please Contact

Kim Warner

Nose Creek Sport Physical Therapy

Suite #153, 8220 Centre St. NE

Calgary AB T3K-1J7

Phone: (403)295-8590 ·   Fax: (403)516-3271

Email: beddington@calgaryphysicaltherapy.com

While menopause is natural and normal, some symptoms, especially in combination can be frustrating and stressful. Here are some tips for coping with them.

1. Acupuncture and naturopathy can help greatly with hormone imbalances and their effects.

2. Regular massage can offer you time out to relax and let go of anxiety and irritability. It improves mobility in the muscles and joints, can ease headaches and muscle tension and can increase your energy and ability to concentrate.

3. Meditation is a gentle way to slow down, tune into your body and emotions, and increase your ability to focus. Practice focusing on your natural breath as it flows in and out or on a word with no special meaning for you, for example the word “one.

4. Regular exercise offers some of the same benefits as massage. It improves circulation which can help you feel better both mentally and physically. It also stimulates the release of endorphins, the body’s natural pain-reliever and mood booster.

5. Take regular time away to be alone or with someone you enjoy. Make special dates for being in nature, engaging in a creative activity like art, making music, writing, or practicing some other activity that renews your spirit.

6. Hydrotherapy such as hot baths, saunas, hot tubs, or footbaths can offer soothing relaxation.

1. Make sure your bed is comfortable and that you are not too hot or too cold.

2. Avoid alcohol and caffeine in the evening.

3. A snack before bed helps many people but a big meal may keep you up as your digestive system works overtime.

4. Use relaxation techniques such as slow abdominal breathing. Breathe slowly concentrating on filling your abdomen like a balloon. Continue for up to 5 minutes at a time but stop if you get dizzy.

5. Try some gentle floor stretches before bed. Lying down with your feet on the floor and your knees up, lower your knees from side to side. Tilt your pelvis forward and back several times. Slowly turn your head from side to side. Stretch gently and slowly anywhere you feel tight.

6. Regular massage can help relieve cumulative tension in your body. People often report that they sleep better after a massage.

1. Cold or hot packs

Put ice (or soft flexible moldable ice packs like we sell at our front desk) in a cloth and press it against the painful spot, or against the back of your neck. If you don’t get relief, switch to a heating pad, hot water bottle, a microwavable hot pack, or a hot, wet towel, covered with plastic wrap and a dry towel or fleece to hold in the heat. Try each for 15 to 20 minutes at a time.

2. Brush your hair

Brush from the temple, moving gradually to the base of the skull. Do one side a time. Then work down the center of your head.

3. Massage your head

• Use your fingers to make small circles on your forehead, temples, and scalp. Massage for up to 30 seconds in each spot. Use a comfortable amount of pressure.

• Try this acupressure technique With your thumb and first finger, squeeze a point near the base of your thumb on your other hand in the webbing between your thumb and first finger. Hold until the discomfort subsides. Repeat up to five times.

4. Also try neck massage

Reach around and cup the base of your neck with your palm. Using a comfortable amount of pressure, knead the muscle slowly from bottom to top.

5. Consider increasing the frequency of your massage sessions

The benefits of massage are cumulative and may act to prevent the development of tension that can lead to headaches.

Yes, you should stop temporarily at the fitness facility.  The first two weeks are really important to make sure that you get the swelling and bleeding to stop in your soft tissues.  You will be given injury specific exercises to speed up your recovery that you will need to do daily.  These will be lighter exercises than you are used to doing.  We usually encourage taking two week off your strengthening exercise program, but returning to the gym to do cardiovascular exercises within 1 week, as long as the exercises are pain free for your affected body parts that have been injured.  Consult with your Physical Therapist about your gym strengthening routine, as there may be some exercises that need to be discontinued for the short term.  Often we can make recommendations that will make your gym program more productive, and result in less chances of re-aggravation of your injury.

When do I start Massage Therapy after a Motor Vehicle Collision (MVC)?

At Nose Creek Sport Physical Therapy we recommend that you start Massage Therapy at least 4 weeks after your date of collision.  From experience we know that starting earlier than the recommended 4 weeks, usually results in an increase in pain and swelling.  Our Massage Therapist do a lot of Therapeutic Massage that is deep and thorough, which provide you with the best results.  If you still have swelling or bleeding in your muscle tissue, this will result in more pain, as the tissue has not yet stabilized.  This timeline is part of our in house MVC protocol that we use at Nose Creek Sport Physical Therapy.

In Alberta if you have been in a motor vehicle collision, you need to access a health care professional within 10 days of your collision.  You do not have to have a medical referral to start your rehabilitation.  If you see your Physical Therapist first, you can always see your physician later.  Most insurance companies will want you to start your rehabilitation and your recovery as soon as possible.  We can often get you into our Nose Creek Sport Physical Therapy office faster, than most local busy family physicians, which usually takes up to one week.

Do I have to use my Extended Health Benefits (EHB) funding for my motor vehicle collision claim?

In Alberta you are provided with some initial funding to be used in the first 3 months of our recovery.   If you require more treatment beyond that amount of funding, then yes you do have to use your extended health benefits funding for additional treatment.  This is a provincial law in Alberta, we cannot change this rule.  However, if you use up all your EHB funding, submit a letter to our office, we can attempt to get direct billing set up again on your behalf, so you are not further out of pocket.

How often do I attend the office for treatment?

Most of our patients attend the office three times the first week, as there is lots that we need to teach you to set you up for a successful recovery, and the modalities can reduce your pain and swelling.  After that usually we are seeing patients in our office twice a week for the next 3 weeks.  The first month is Physical Therapy treatment.  At Nose Creek Sport Physical Therapy we believe in a team approach, and in the second month of our care, we have you attend two times a week, and we share you with one of our marvelous Massage Therapists.  Therefore you attend one treatment per week with a Physical Therapist and one with a Massage Therapist for four weeks.  This approach results in more soft tissue flexibility and comfort at the 8 week timeline in your recovery.  Once you are into your third month of recovery at that point your Physical Therapist is start to re-evaluate your clinical signs to see if you are going to be ready to be independent or if you will require more care.  At this point all patients will vary on frequency and duration of treatment.

How long will the appointment take?

The initial assessment will take one hour, and the follow up treatment appointments will take approximately 45 minutes.  We often tell patients to book off an hour in their schedule.  When you attend our offices at Nose Creek Sport Physical Therapy, you will have some hands-on Manual Therapy, rehabilitation exercise time, and modality time at the end of your session.  We as busy Calgarians understand that your time is important and we can modify our schedule to best fit your schedule.  We are open from 6:30am to 7:30pm Monday to Friday, and Saturdays 8am to 2pm to better serve our busy hard working Calgarian clients.

Are products covered by my Insurance company?

Yes, if you are “in-protocol” (within 90 days of your collision) then we can direct bill the Insurance company for up to $160.00 of products.  We have a list of products that we supply.  At Nose Creek Sport Physical Therapy, when you attend your first assessment and treatment we will give you an ice pack, and a microwavable heat pack to assist in your pain management at home.  During your rehabilitation you will be given dynamic exercises that will require theraband tubing, this will be essential to rebuild your spinal strength and endurance.

If you come to us and you are “out of protocol” (beyond 90 days of your collision) then you will have to pay for these products.

If any of the above answers are not clear, please call one of our friendly front office receptionists for clarification.  Our Thorncliffe office is 402 275-7728 or our Beddington office is 403 295-8590.

Here are some other suggestions:

1. Muscle tension is often the culprit in chronic headaches. Massage is one of the most effective methods of relaxing muscles.

2. Frequent, gentle stretching of the neck and shoulders can also help relieve muscle tension.

3. Exercise, whether aerobic, yoga, tai chi, or some other activity may help reduce your stress and tension.

4. Drinking plenty of water and eating a balanced diet can help keep your system in balance.

5. If you work at a desk, make sure your computer is set up correctly to prevent eye strain and strain on your neck muscles. Seek help from your ergonomics department at work or ask your massage therapist or physical therapist for more information.

6. If you are feeling overwhelmed, stress counseling may help you learn to relax and let go of things you can’t control.  I was once told that 60% of the things we worry about on a daily basis, we have no control of, so let it go and stop focusing on things that you cannot control.  Refocus your energy on what you can control, and turn them into positive results for your life.

Take care, keep active and healthy. Have a great day!
Your Nose Creek Sport Physical Therapy Team.

Nose Creek Sport Physical Therapy is located in Calgary, Alberta since 2001, providing Physiotherapy and Therapeutic and Relaxation Massage Therapy services.  Our services include  Manual Therapy, exercise prescription, modalities, acupuncture, IMS Dry Needling, Massage Therapy, Custom SOLE footbeds, patient education, and injury prevention.

If you find this information useful, feel free to share it with your friends, family, and work colleagues.

If this is explanation is not clear, call our offices 403 275-7728 (Thorncliffe) or 403 295-8590 (Beddington) and talk to one of our friendly front office staff, so they can clarify how your funding works within this model of care.  If you, one of your family members, friends, or work colleagues have been in a motor vehicle collision give us a call at Nose Creek Sport Physical Therapy where we get you moving faster and feeling better!

1.) Increase your CORE strength:

The best exercises for CLBP to strengthen the trunk are “Planking exercises”. This is because your spine remains neutral and stationary while your surrounding muscles have to work hard to hold the static position that you are in. The traditional sit up does nothing but increase your mechanical pain because you are moving your spinal joints. It typically can take up to 6 to 12 weeks to get the strength and endurance back into your spinal muscles, depending on how weak you are when we start with you.

2.) Increase your Hip Flexibility:

If you do the hip stretches on a regular basis within 3 weeks you will have regained your normal flexibility in your hips. This will reduce your CLBP because more movement will take place through your hips instead of your back with your day to day movement.

3.) Eliminate the Mechanical signs and symptoms:

By seeking treatment from a qualified Therapist that is certified in Spinal manual therapy /manipulation (Fellow of the Canadian Academy of Manipulative Therapy- FCAMPT) your spinal movement will be restored to its full potential. If you live in Calgary, you can locate these Therapist on the website www.ncspt.com. Check under locations for contact information. If you live outside of the Calgary area the you can locate a Therapist near you at www.ManipPT.com under the find a Therapist section. “Motion is Lotion” for the spinal joints and muscles. We were built to move.

4.) Stop smoking:

Cigarette smoking is associated with 27 different systemic diseases. How it affects our CLBP is not smoking reduces the bloods ability to carry oxygen to the healing tissue. Therefore, you are impairing your soft tissue ability to heal quickly. Smoker always take longer to heal due to this fact. If you cannot quit smoking on your own consult with your family doctor for techniques on how to stop.

5.) Lose excess weight:

For every pound of extra weight we add to our bodies that is another pound of pressure on our lower back. The reverse of that is for every pound we lose, we take another pound of pressure off our lower backs. Essentially, you are reducing the load on our Lower backs. There are many strategies to reduce your weight, but it is vital that you include exercise as part of your weight lose strategy. Weight lose is achieved when you increase your calories burned (output), and reducing your calories taken in (input) on a daily basis. A normal healthy rate of adipose (fat) tissue weight lose is 1 to 2 lbs per week, anything greater than this is fluctuations in your water balance.

If you incorporate these modifications into your life you will experience the benefit of reduced lower back pain, and an increase in the quality of your life. We look forward to seeing you participate in our CLBP treatment program. We take a team approach at Nose Creek Sport Physical Therapy. If you actively participate in your recovery, and take action on our advice you will be successful in reducing or even eliminating your CLBP.
If you are in the Calgary area and looking for a physiotherapy clinic, Call us today (403) 275-7728 Thorncliffe NW or (403) 295-8590 Beddington NE, if you would like to get started down this road to recovery. We are only a phone call away. We will offer you other strategies in the coming weeks, so stay tuned.

Take care, keep active and healthy. Have a great day!
Your Nose Creek Sport Physical Therapy Team.

• Walking, jogging, and hiking
• Yard work, including pushing a lawn mower and brisk gardening
• Sports such as soccer, baseball and basketball
• Dancing, aerobics, and stair climbing
• Tennis and racquetball
• Skiing, skating and bowling
• Karate and other vigorous martial arts
• Weight training

Exercising 20-30 minutes a day, three to four days a week is recommended. The benefits will last as long as you continue to exercise. Even if you can’t find time for 30 minutes at one time, three 10 minute segments give you the same benefits. And you don’t have to walk outside if the weather is bad or you feel unsafe. You can walk at a mall or even move around your living room.

To build bone in all parts of the body you have to work all the parts. For example, if walking is your main exercise you won’t be building bone in your upper body. But if you want to add weight-bearing to your upper body, you don’t have to lift huge barbells. Lifting soup cans works just fine or else carry small weights when you are on your walk. Doing push ups is another great weight bearing exercise for the arms. If you are just starting, do the push ups off your knees until you can do 30 repetitions comfortably, then progress to your toes.

Feel free to leave a comment below and share your experience with us !

Click the link “MVC Home exercise program” below to see our first handout we give to our MVC patients.

If you, your friends, family members, or work colleagues have been in a motor vehicle collision and they are experiencing pain, stiffness, and discomfort call us at Nose Creek Sport Physical Therapy and we will get you moving faster and feeling better

1.)    You must report your car accident at the local police station, so there is a record of the collision.

2.)    You will need to call your insurance company and let them know that you have been in an accident.  You will need to forward a copy of the accident report to your insurance adjuster.  The Insurance Company will encourage you to seek help from a health care practitioner like your doctor or your Physical Therapist.

3.)    The Physical Therapy assessment must occur within 10 days of your accident.  There is paperwork that your Therapist needs to fill out to get your claim set up with your insurance company.  Generally, the sooner you start your rehabilitation, the sooner you will be recovered and back to your normal lifestyle.

If any of the above instructions are not clear simply give us a call at Nose Creek Sport Physical Therapy, and one of our friendly front office staff would be happy to help you through this Insurance claim process.  If you have experienced a motor vehicle collision whiplash injury when give us a call right away, so we can get you moving faster and feeling better!

Blair Schachterle on behalf of the Nose Creek Sport Physical Therapy team.

The classical symptom of a meniscus injury is that catching feeling that blocks the normal movement in your knee.  The “meniscus” is the cartilage ring shape tissue that is on the surrounding edges inside of the knee.  Meniscus acts like shock absorbing tissue inside the knee.  Often when you twist and bend your knee at the same time while you are falling while skiing, this can result in a tear the meniscus tissue.  Now there is a piece of the meniscus that is sliding in between your two knee bones and this creates that catching feeling that you are experiencing.  When we tear meniscus tissue we are usually falling to create a bend, twist, and compression in the knee that results in a tear.  The knee will often have a large swelling in the knee, this results in a stiffening of your knee and a loss of range of motion.

If you, your family members, friends, or work colleagues have experienced this during your weekend skiing trip, you should give us a call.  We have 2 convenient locations in Thorncliffe (403) 275-7728 or Beddington at (403) 295-8590.  At Nose Creek Sport Physical Therapy we can properly diagnose your injury and get your rehabilitation and referral process to an orthopaedic surgeon started as soon as possible.  These internal derangement injuries to the joint must be seen by a knee surgeon.  We are fortunate to have an acute knee injury referral process set up here in Calgary that we can refer you to.

Blair Schachterle on behalf of Nose Creek Sport Physical Therapy team.

This week we are giving you eight reasons why water exercise is important.  This will really get you motivated to attend a class.

Water exercise:

1. Uses a variety of rhythmic movements in the water, using the whole body and combining arm and leg movements in varying exercises
2. Increases in intensity gradually, varying from beginning to advanced
3. Can be conducted in both waist-to-chest high and deep water
4. Includes toning, strengthening and aerobic exercises
5. Usually includes kicks, leg swings, knee lifts, squats and marching or jogging
6. Begins with learning correct body position and coordination of specific movements
7. Is cooler than working out on land
8. Often involves working with a supportive group of people who face challenges similar to yours

For arthritis sufferers
If you suffer from arthritis you may want to try exercising in warm water. Warm water helps your muscles to relax which can relieve pain. Regular exercise helps to improve the flexibility of your joints and your overall strength and fitness.

Exercising in water can improve your cardiovascular fitness and overall strength, and greatly reduce your likelihood of injury from exercise.

People of all ages and conditions can participate in water exercise. By exercising in water, much less stress is placed on the body’s joints in the water making it safer and easier for people with arthritis, back and neck conditions and excess weight. You are also less likely to experience soreness after exercising in water.

Swimming is an excellent form of exercise but water aerobics has the advantage of putting you through a group of exercises which moves all your joints and muscles.

At Nose Creek Sport Physical Therapy we may be able to refer you to water aerobics and other water exercise classes in the community.

In our blog next week we’ll give you some guidelines for water aerobics.  Have a great week and remember to go for regular massages to help you stay flexible and reduce muscle and joint pain.

Here are 10 benefits of using physiotherapy to manage and prevent physical problems.

1.) Eliminated or minimize your pain

- no more time wasted worrying about that nagging pain. Our goal is to get you free of pain and feeling healthy again.

2.) Muscle flexibility restored

- so you can feel suppler and have ease of movement throughout your daily activities. Why? In your daily activities you will need full range of motion for your function; therefore you need full flexibility of the muscles. (eg. shoulder check when driving.)

3.) Muscle strength restored

- so you can take on all your activities on the weekend and not feel like you cannot do them or are at risk of injury. ( ie. playing freely with your kids and keeping up to them.)

4.) Joint range of motion restored

- this is important because if you have a
a. Neck injury – when driving you will need to do a shoulder check to check your blind spot to avoid a vehicle collision.
b. Lower back injury – being able to move to bend over and twist to do your daily activities and sports.
c. Shoulder injury – being able to reach to grab objects above your head and behind you.

5.) Increased function at work and play

- You will need to use your body to do everyday activities at home and at work. For example lifting your little children into the car seat. Snow shoveling in the winter, raking the lawn in the summer.

6.) Increased endurance at work and play

- More ENERGY for longer more productive days!

7.) Peace of mind

- not having to worry about that nagging pain that was limiting your function.

8.) Being able to sleep uninterrupted and free of pain at night

- Awaking feeling recharged and ready to take on the challenges ahead for that day!

9.) Discontinue or reduce your medication consumption

therefore less risk and potential side effects associated with prolonged use of medication.

10.) Return to playing your favorite sport

and hobbies that you have enjoyed that provide you with a higher quality of life.

All of these 10 benefits are what our staff at Nose Creek Sport Physical Therapy focus on to restore your overall function to get you moving faster and feeling better. We will provide you with a customized recovery program that will restore you to your maximal potential, and get you moving faster.

You’ve had a week to give our last suggestions a try. Here are a few more tips to encourage your desire to exercise. Don’t forget to be kind to yourself. Changing habits takes time.

1. Notice how you feel after working out. Did you feel challenged, satisfied, relaxed, or tired in a “good” way? These are the kind of results that will help you want to continue. If you are uncomfortable or in pain, whether it’s immediately after or the day after, ease off. Reduce the amount of time and the intensity of your workout. Remember, you want to enjoy exercising.

2. On the other hand, you may want to be a bit challenged by your workout. Of course, if you have only 20 minutes when you want to walk for 30, it’s better to get out and do it rather than to skip it. But when you can, go just a little longer or faster or use more weight every so often so you don’t get bored. You may even want to try a new class at the recreation center or get out the bike instead of your walking shoes.

3. It is advisable to get your physician’s approval before you begin an exercise program, especially if you have a heart condition or if you are recovering from a serious illness or injury.

Try these tips and see how they work for you.  In our next blog we’ll give you some tips for a successful walking routine.  Have a fun and motivated week.

As we walk there is a coordinated movement occurring in our spines that fires muscles and moves joints.  This walking movement creates nutrition for the joints and muscles.  Walking stimulates the back with each stride, and often reduces back pain associated with prolonged sitting.  Swimming is excellent for the spine,  because the non-weight bearing that occurs in the pool.  The buoyancy of the water decompresses the spine.  The swimming stroke, forces our stabilizing muscles to automatically contract as we move through the water.

2.)  Avoid prolonged sitting:

Sitting creates compression in the spine.  Theoretically, if we assume you have “x” amount of compression through your spine in a horizontal position, then in standing it would be 2x, in proper sitting it would be 5x, if we sit and slouch or in a slumped position like we often sit on couches and in vehicles, then it would be 9x  the amount of compression on the ligaments in our Lumbar spine.  This is why we advocate that people in sitting occupations need to take intermittent walk breaks during their days at the office.  We encourage people to walk on their coffee breaks in the morning and afternoon.  Take a brown bag to work and walk on your lunch break.  Between those breaks, simply standing up in our office every hour to stretch and walk a little.  Again we were built to move, not be static all day long.

3.)    Avoid slumped postures:

If you are in a sitting occupation, you must pay attention to your posture.  It is vital that you fit your computer workstation to your physical size.  Here are a few tips:
a.) Seat height — the seat of our chair should be set so it touches the base of your kneecap when you stand in front of your chair.
b.) Monitor height – the visual top of your monitor should be at your eye level when you sit up straight.
c.) Back of Chair- should be tilted forwards to support your spine in an upright position.  If the chair does not provide a lower back support, then we recommend a McKenzie Lumbar roll to maintain an upright position in the lower back.  It is important to avoid sitting in a slumped position on your chair to reduce the excess compression in your lower back.  You can purchase these rolls at the clinic, or check the product Here
d.) Seat of the chair – can be tilted very slightly forward to increase weight on the back of your legs.  This tilting results in a lordosis neutral posture in your lower back.
e.) Elbows and hips – should be in a relative 90 degree angle
f.) Wrists - should be relatively flat on your keyboard rest.  If you are backwards or forwards bent through the wrist you are at risk of Carpal Tunnel syndrome.

4.)    Avoid bending forwards incorrectly:

Our spines were built to not always be bending completely over.  Most of the movement should take place through our hips, while we stabilize our spine on our pelvic.  Correct lifting technique is essential to avoid re-aggravating our spines.  The most common mechanism for causing damage in our lower back ligaments is to bend over forwards, not bend our knees and hips, then twist or rotate our trunk, and then load the spine by lifting in this position.  To avoid further damage to our ligaments, we must always squat down to our object we are lifting, then brace our backs by contracting our abdominal muscles, and lift with our legs.  If you look at the world lifting competitors, they lift with their legs and that is where their power is generated to lift.

5.)    Fitness must become part of your daily life:

The only way to maintain a healthy body weight is to keep active.  Especially as we get older.  Activity increases your metabolism that burns calories.  Your metabolism is like your internal furnace.  The more we exercise the more the body turns up the furnace to use more fuel.  Exercise will help maintain lean body mass as well.  Lean body mass has a high metabolic demand then other body masses, such as adipose tissue/fat that creates space to store our excess calories.  We naturally lose lean body mass as we age, thus the more we can reduce the loss of lean body mass the better our metabolism will be, and the healthier we will be.  The other real bonus of exercise is that our body will release natural endorphins when we participate in a cardiovascular exercise.  These natural pain killers will reduce our pain experience on the days we exercise.

We at Nose Creek Physical Therapy value your health.  Thanks so much for being a loyal patient.  I hope this helps you manage your CLBP.  If it is not resolving, please give us a call. 403 275-7728 (Thorncliffe), or 403 295-8590 (Beddington).  Have a great day!

Sincerely,
Your Nose Creek Sport Physical Therapy Team.

Physiotherapy is a health care profession which assists people to restore, maintain and maximize their strength, function, movement, and overall well-being. The terms “physiotherapy” and “physical therapy” mean the same thing and are used interchangeably, as are the terms “physiotherapist” and “physical therapist”.

Physiotherapists have in-depth knowledge of how the body works and specialized hands-on clinical skills to assess, diagnose, and treat symptoms of illness, injury and disability. Physiotherapists often work in teams with other health professionals to help meet an individual’s health care needs.

Physiotherapy can help you…

• become stronger and more flexible
• increase freedom of movement and mobility
• reduce pain, discomfort and stiffness
• stay active
• prevent injury

… so you can resume activities important to you.

A physiotherapist is a university educated health professional and a recognized member of your health care team.

When you see a physiotherapist, he or she will complete an extensive assessment that may include your health history, evaluation of pain and movement patterns, strength, joint range of motion, reflexes, and sensation.  In addition, the physiotherapist examines relevant x-rays, medical records and surgical notes.  Based on this assessment the physiotherapist establishes a diagnosis and works in partnership with you to develop individualized goals and treatment programs.

Physiotherapy treatment can include therapeutic exercises, manual therapy, acupuncture, IMS dry needling, electrical modalities such as TENS, muscle stimulation current, interferential current, or ultrasound.  A Physiotherapist promotes independence.  Emphasis is placed on what you can do for yourself and on education to prevent future injuries or disability.

Try these three tips and see how they work for you. In our next blog we’ll add more suggestions for you to try. Have fun.

One modifiable physical demand we place on our spines on a daily basis is lifting.  There is a right way to do it and a wrong way.  We must be thoughtful in how we use our backs on a daily basis to avoid causing excess wear and tear that will prematurely break our backs down too early in life.

I mentioned the most common cause of improper lifting in a previous email.  I refer to this as the 3 excess loading factors:
1.) bending forwards without bending through your hips and knee
2.) twisting your trunk in a forward bend position
3.) then loading your spine by lifting in this vulnerable position

We should all lift properly by;
1.) bracing our lower abdominals, by hollowing in our abdomen or tucking in your tummy as if you were tucking your shirt behind your belt.
2.) get as close to the object as possible or even get it against you
3.) when you lift keep your spine stiff and stable and lift up with your legs.  The majority of movement and strength comes from the hip and knee muscles.  The spine was only built to loaded in a bend forwards position of approximately 30 to 45 degrees, the rest of the movement should occur in your hips and knees.
4.) The next time you go to lift something stop for 3 seconds and think how can I lift properly to avoid hurting my lower back? Set yourself up for a successful lift.  If it is more than 40 to 50lbs and an awkward shape we recommend you get help to avoid injury.

We at Nose Creek Physical Therapy value your health.  We hope this lifting technique information has clarified why lifting can be a cause of lower back pain.  We should all try our best to take care of our spines.  This will lead to less pain in our backs and a higher quality of life.  If you or a close friend or family member is experiencing pain while lifting, give us a call and we can help eliminate the pain and restore your lifting function.  Thorncliffe 403 275-7728 and Beddington 403 295-8590.

Take care, Keep active and have a great day!
Your Nose Creek Sport Physical Therapy Team.

• Warm up on low resistance and medium speed for 5 minutes
• Sprint hard on high resistance for 30 seconds (75% of your maximum) then 1 minute recovery on low speed and low resistance. Repeat 3 times (4.5 minute cycle)
• 2 minutes medium pace
• Sprint 30 seconds/ 1 minute recovery × 3 times
• 2 minutes medium pace
• Sprint 30 seconds/ 1 minute recovery × 3 times
• Cool down on low resistance/low speed for 5 minutes.
• Perform on alternate days Mon/Wed/Fri or Tue/Thu/Sat; 3 times per week
• If pain free by the 3rd session of the week progress to the next level the following week by adding another 30 sec. interval each week

Week 2 4 sets× 4,5 minutes cycle
Week 3 5 sets× 4, 5 minutes cycle
Week 4 Increase sprint interval by 10 sec to 40 sec.
Week 5 Increase sprint interval to 50 sec.
Week 6 Increase sprint interval to 60 sec.

• In week 6 increase your perceived intensity to 90% of your maximum.

1. Build your exercise program slowly. This will decrease the chances of injury and discouragement. Begin walking at a moderate pace for 5-10 minutes or so. Work your way up to 20 minutes gradually. It’s creating the habit that’s most important. As exercise becomes a regular part of life, it becomes a reward in itself.

2. When beginning something new, whether it’s yoga or tennis get some instruction. Qualified instructors can help you use your body correctly, progress quickly and avoid injuries.

3. Consider water exercise. It can be effective for both improving fitness and losing weight no matter what your age or physical condition.

4. Yoga, tai chi and martial arts can be very helpful for back pain and fibromyalgia. They are also reported to improve flexibility, coordination, posture, and stress management.

5. Try different approaches. If you find it hard to walk consistently, sign up for a weight-training or water aerobics class. Different activities appeal to each of us. If you are an outdoor person you may prefer the trail to the swimming pool, but if you’ve always liked to dance, you may want to sign up for African dance or even yoga because you will probably enjoy moving through the postures. Ask about classes and instructors in the community.

6. If you are sore after exercising take a hot bath or shower include a few stretches after your

workout and try a massage in the hours after you exercise. Massage can help tight muscles let go and recuperate faster.

Now that you have some ideas to begin an exercise routine, our next blog will give you suggestions on motivating yourself to exercise.

The classical symptom of a ligament injury in the knee is the feeling of giving away.  If you are experiencing this you should call us at Nose Creek Sport Physical Therapy to get a proper diagnosis of your injury.  A “ligament” is the soft tissue that keeps the joint together, and provides stability.  A true giving away feeling is usually a torn or ruptured Anterior Cruciate Ligament with likely Medial collateral ligament damage as well.  There are 3 grades of these ligament injuries.

First degree = irritation of the ligament, but no physical lengthening of the ligament.  Usually you recover within 3 weeks.

Second degree = partial tearing of the superficial fibers of the ligament which results in laxity in the ligament.  Usually you recover within 6 to 8 weeks.

Third degree = full tearing or rupture of the ligament that often creates a feeling of giving away or instability.  Usually you recover within 12 weeks, but we will refer you to a knee orthopaedic surgeon for consult to see if you are a candidate for an anterior cruciate ligament reconstruction.

Each of these degrees of knee injury severity would benefit from attending Physical Therapy to have the optimal recovery time.  If you your family members, friends or work colleagues have experienced a twisted knee and do not have your function back, then you should call us at Nose Creek Sport Physical Therapy, where we get you moving faster and feeling better.

Blair Schachterle on behalf of the Nose Creek Sport Physical Therapy team.

P = PROTECT and brace using a Zimmer splint or Range of Motion brace.

R = REST use crutches and be non-weight bearing for 1 week.

I = ICE apply ice to the swollen knee for 15 to 20 minutes, six times a day for the first 3 days.

C = COMPRESSION use a tensor to compress the joint during the day when you are up and moving about to reduce the chance of more swelling.

E = ELEVATE put the affected body part above your heart to assist with the drainage of the swelling.

By applying the PRICE principle you will speed your way through the early swelling phase of the healing process, so you can get to the next stage where you can start the active rehabilitation.  Once you have applied the PRICE principle, then call Nose Creek Sport Physical Therapy and we can guide you through and effective recovery from your knee injury.  We have in house validated rehabilitation treatment protocols that set you up for a successful recovery and get you back on your skiis and moving faster and feeling better.

Your Nose Creek Sport Physical Therapy team.

To end 2011 we gave you some suggestions for coping with excess stress which can be detrimental to your health. Here are a few more tips that can help you reduce the effects of stress in your life.

Have a great year and remember that the best stress buster is always going for a regular massage.

1. Assign yourself a time to “fret.” Then get on with your day-to-day activities with enthusiasm.

2. Take a painting, writing or photography class. Check the newspaper, colleges, community centers and bulletin boards to find one.

3. Take your breaks at work. Get outside for a walk or do simple stretches for 10 minutes.

4. Laugh. Watch comedies and read humorous books. Get together with people who know how to look at life on the light side.

5. Take a weekend, or just a morning, away from your obligations and worries. On your getaways, leave work and worries behind. If that’s difficult, try writing down your worries or “to-do’s.” Then tuck the list away, knowing you can get back to it after your time away.

6. Express your creativity. Write down your memories, grow flowers and herbs, or knit a  sweater.

Your Nose Creek Sport Physical Therapy Team.

Strength:

When you are skiing you are essentially putting 90%-95% of your body weight through your downhill ski when you are turning on the hill.  Therefore, you should be doing 1/3 depth drop squats, 1 leg full body weight squats on your legs to build up the strength.  Straighten your non-weight bearing leg out in front of you, and keep your arms at your side.

Endurance:

To make sure you have endurance you should be doing 3 sets of 20 to 30 repetitions.

Balance:

1 leg balance drills statically with eyes open, then eyes closed to increase your sense of balance.  We sell CORE disks for balance that are great, if you find static balance easy.  For a skier or snowboarder these are ideal as they provide you with dynamic balance.  You can use one for single leg balance, or two to simulate the downhill skiing or snowboarding position.  Ask one of our friendly front office staff about this awesome tool.

If you went out to the slope in December and feel like you are lacking endurance in your legs, then start these exercises 3 times a week for the 6 weeks to make sure you are going to enjoy the rest of the winter.  If you have any questions give us a call at Nose Creek Sport Physical Therapy, where we get you moving faster and feeling better!

1.   Set boundaries at work and home. Remember one person can only do so much. Choose to let some things go and give yourself whole heartedly to those you keep. Encourage yourself to say “no” when you need to.

2.   If possible, take action to change situations that are troubling you. Know when to face up to the things that are causing you anxiety and when to let things go. Ask for support if you need to.

3.   Set aside time to talk to your family and friends about your concerns. Let them know you are feeling anxious or pressured. Use “I” statements, for example, “I feel stressed. I have deadlines at work and feel I can’t keep up at home.” Your loved ones will appreciate the chance to lend a hand as opposed to being blamed.

4.   Honor a time and space for your own relaxation. Be willing to “stop the world and relax” even it’s only for half an hour after work every other day or a two-hour walk once a week. Make a commitment to yourself that nothing encroaches on.

5.         Try new things, like a new, nutritious and tasty food — or even a new bodywork technique like Reiki or stone massage!

We’ll be looking forward to sharing more lifestyle ideas as we start the New Year.

If you work on your feet, you should wear comfortable, supportive shoes with flexible soles. Good quality athletic shoes are the best. If you can’t wear them at work, see your physical therapist, doctor or podiatrist for other ideas for getting good foot and back support from your shoes.

For your exercise program, consider swimming or water exercise instead of running or walking. This will help you avoid further stressing your feet and legs.

To relax the muscles of your feet and ankles, soak them in warm water. Add Epsom salts and if you like, also a few drops of the essential oils of peppermint, eucalyptus, and/or rosemary to the bath water. Soak for at least ten minutes.

Roll a golf ball or other small ball under the soles of your feet. Some people like to freeze the ball before hand and use it after a hot bath for an additional boost to the circulation in your feet. If this sounds appealing to you, freeze water in a Dixie cup and massage your feet for a minute or two with the ice. You can also fill a plastic pop or water bottle and freeze. Roll it under your foot like any other foot roller.

For me a regular massage to your feet and lower legs is the best. Massage can relieve tension and increase circulation to the muscles, ligaments and tendons that do the hard work of supporting your body.

Happy holidays !

Nose Creek Sport Physical Therapy

Christmas spending and work deadlines top the list of stress givers which lead to headaches and tight muscles.
As I promised you in the last blog we have come up with a few more healthful tips to help you manage your stress levels.

1. Get an extra massage.

When you relax with massage, you let go of muscle tension, worry and mental confusion. This may be one of the few times you slow down and notice what it feels like to relax. This actually helps you program yourself to tune into those feelings and encourages your body and mind to let go of stress and tension.

2. Practice focused relaxation

. Sit comfortably or lie down with your knees bent and feet flat on the floor. Support your neck with a pillow if you prefer. Scan your body, noticing where you feel tension or discomfort. Breathe slowly into these areas. Imagine relaxation flooding into the areas of discomfort. Begin by practicing ten minutes once a day.

3. Meditate

You will probably have a better chance of sticking with a technique you learn in a class or other group, but in the meantime, try this. Silently repeat a word that has little emotional meaning for you, such as “one.” Give it your full attention. When other thoughts or images come into your mind, ignore them and return your focus to the unspoken word. Don’t strain or try too hard. Simply let your mind keep coming back to your chosen word again and again as thoughts pass through your mind.

4. Practice abdominal breathing

Inhale slowly through your nose. Exhale completely, squeezing the belly tight. Begin by practicing for 5 minutes at a time. Try it when you feel anxious or can’t sleep.

5. Soak in a hot bath

Add several drops of essential oils like lavender or ylang-ylang for relaxation. Or just soak your feet. Add Epsom salts to a bathtub or basin of warm water and enjoy!

As we write our next blog, we’ll be thinking of more tips for your holiday season enjoyment.

Step #1:  See your doctor or go to the hospital and get an X-ray to make sure you did not break any bones in your wrist.  While you are there they will check your pulse to make sure your circulation has not been compromised.

Step #2:  Medication to assist with pain control and swelling, if required.

Step #3:  a.) If your wrist is fractured you will be casted for 5 to 8 weeks depending on the severity of the fracture.  Once the cast comes off you should attend Physiotherapy to restore your function.  The best approach is an active rehabilitation which provides the best results.  This is how we treat patients at Nose Creek Sport Physical Therapy.

b.) If your wrist is not fractured, and it is painful and stiff due to swelling, you should attend Physical Therapy, as you have likely torn ligaments in your wrist.   The first thing the Physical Therapist will do is provide you with a brace to support the torn ligaments in your wrist.  The brace should be worn for 4 to 6 weeks to assist in reducing the pain, swelling, and help heal the torn ligaments in your wrist.

At Nose Creek Sport Physical Therapy will have validated treatment protocols that will set you up for a successful recovery.

If you, or one of your family members, friends or work colleagues have experienced a wrist sprain or fracture give us a call and we can guide you through an efficient recovery.  At Nose Creek Sport Physical Therapy we will get you moving faster and feeling better.  Have a great day and be cautious on those black diamond runs.  See you on the slopes!

“I dislocated my shoulder snowboarding what do I do first?”

Step #1:  See your doctor or go to the hospital and get an X-ray to make sure you did not break any bones in your shoulder.  While you are there they will check your pulse to make sure your circulation has not been compromised.

Step #2:  They will give you a sling to wear, and medication to assist with pain control.

This is the key point today.  We used to tell dislocated shoulder patients to wear the sling for 6 weeks.  Recent research has proven that there is no difference between immobilizing for 3 weeks “vs” 6 weeks.  The ligaments that you have torn need time to tighten and heal, and that is why you need to stop moving your shoulder for 3 weeks.  After 3 weeks, you need to start your active rehab.  At Nose Creek Sport Physical Therapy we have validated treatment protocols that will set you up for a successful recovery.  You will need to work on your exercise program to restore function and endurance in your shoulder for 12 to 16 weeks.

If you, or one your family members, friends or work colleagues have experienced a shoulder dislocation give us a call and we can guide you through an effective recovery.  At Nose Creek Sport Physical Therapy we will get you moving faster and feeling better.  Have a great day and go slow on that first day out on the hills until you feel like you’ve that “edge and feel” for your snowboard or skis.

1.   Jog, swim, or bike. Exercise increases the flow of endorphins, natu­ral pain relievers that are responsible for what is called “the runner’s high.” In addition, exercising, if done two to three times a week, will improve your circulation and help relieve chronic tension and anxiety. You may also find you get more enjoyment from life!

2.   Walk. Simply walking in good shoes with flexible soles can be one of the best forms of exercise. If you can only manage a short walk in the beginning, even ten minutes, remember that any new habit begins with one small step.

3.   Stretch frequently. Practicing stretches every hour or two, if done properly, can help relieve muscle tension and even prevent injury. Ask your massage therapist for suggestions.

4.   Get regular exposure to outdoor light and fresh air. This can reduce the effects of seasonal affective disorder, and stress in general to lift your spirits!

In our next blog we’ll give more tips so you’ll get more enjoyment out of your holiday season.

Remember that one of the best stress busters is to have regular massages.

No one would think about serious running, cycling or other demanding activity without some training but we seem to think that our bodies should be naturally ready for skiing, which is quite a demanding sport.  Also with the recent advances in technology there are many people who are skiing above the level that they used to.  Although not likely, the possibility of injury exists in skiing and in snowboarding.  Research shows us that the more prepared our bodies are the less likely we are to suffer an injury.  Making sure our legs are strong and flexible can definitely help us avoid injury.  Consider visiting a gym or doing some simple exercises at home for a few weeks before ski season.  If you’re concerned about injury or recovering from one visit us at NCSPT for an evaluation of your injury, overall strength, balance and flexibility and we’ll teach you a few simple exercises to help get you ready for a great season.

Once skiing starts, consider a few simple ideas to help you enjoy your season.  Start every day with a few warm-up runs before hitting the black diamond runs or hitting the monster cliffs.  If cross-country skiing, start your first 15 minutes at a very gradual pace before really striding out.  Stretching can also help avoid injury and keep your muscles from cramping up.  Always try to stretch the major leg muscle groups; quadriceps, hamstrings, calf muscles and hip flexors.  For x-country skiers add a few tricep stretches.  For a simple stretching program tailored to your own goals visit us at NCSPT.

If you hit the slopes in December and develop some pain or stiffness in your body, get it assessed right away to avoid any loss of time on the slopes this season.

Your Nose Creek Sport Physical Therapy Team.

What is the “Pelvic Floor”?

When we talk about the pelvic floor, we are referring to the muscles, organs, and openings underneath the bladder.  These structures support us during urinary continence, during childbirth and allow sexual function in women and men.  The pelvic muscles also support our organs and help us maintain correct standing posture.

What “dysfunction” can occur?

During childbirth, during surgeries such as a hysterectomy or prostatectomy, with certain injuries (lifting injury, car accident), or with everyday overuse, the muscles of the pelvic floor can become weak, tight, or painful.  This can lead to pelvic and low back pain, bladder or uterus prolapse (downwards bulging of these organs), and urinary or fecal incontinence. Incontinence sometimes presents as “accidents” or as an “overactive bladder”.   Some people experience incontinence when laughing, coughing, or exercising.   Others have a feeling of urgency; an immediate need to go to the bathroom as soon as they step into their house or hear water running.  Many people rely on pads or adult diapers to manage their symptoms and don’t realize that Physiotherapy can help.  Others live for many years with pelvic pain and are embarrassed or afraid to seek treatment.

What can Physiotherapy do to help?

Most people are not aware that some Physiotherapists can treat the pelvic floor.  At Nose Creek Sport Physical Therapy, one of our Physiotherapists, Heather Enns, is licensed to treat pelvic floor dysfunction.

Firstly, problems such as those listed above should be assessed with your family Physician. Some Physicians are not aware how Physiotherapy can help.  At our clinic we offer information sheets that may be helpful for you to discuss with your doctor.

If you decide to seek Physiotherapy for pelvic floor dysfunction, here is what to expect:

• Heather will take a detailed history of your symptoms.
• Heather will do an internal exam of the pelvis to evaluate the strength and tone of the muscles.
• Treatment involves strengthening, stretching, and trigger point massage for the pelvic floor muscles.
• Home exercises, postural education, activity modification, and other advice are important components of your rehabilitation.

Perhaps you or someone you know would benefit from this service.  Heather would be very happy to answer any questions you may have.  Also check out our website for free patient education articles on this topic.

By: Heather Enns, BScPT, RCAMT, Acupuncture, Certified Pelvic Floor PT.

Your Nose Creek Sport Physical Therapy Team.

In this past year I have had a few patients who have come in complaining of vague dull pain, tingling and numbness,  and/or  rapid  fatigue or  tiring of one arm.   We do see a  lot of people with  these  symptoms  as  there  are  many  potential  causes,  specifically  in  the  neck.    For example, some of these causes may include nerve impingement/irritation at the neck and neck spine  arthritis.   However, when most of  these potential  areas  are  initially  accounted  for  and appear normal, one diagnosis that comes into mind is Thoracic Outlet Syndrome.

Thoracic Outlet  Syndrome  is  a  broad  term  to  describe  a  group  of  signs  and  symptoms  that result from compression of the nerves and blood vessels that travel from the neck into the arm.  Because  there are many areas where  the site of compression can occur after nerves  leave  the neck, the signs and symptoms can vary.  For example, if the neck muscles are tight, the nerves and blood vessels going through them will be compressed.  Compression can also result from the  first  rib  (which  sits  slightly behind  and below  the  clavicle)  if  it  is stuck and not moving well.  Tight chest muscles can also contribute to this compression.

The patients are typically younger females with drooping shoulders and poor posture; however, this is not always the case.  Athletes with neck/shoulder imbalances, office workers, and young mothers with infants can all be included.  These patients’ histories can include trauma, such as in a motor vehicle accident or lack of trauma where instead they may have some kind of repetitive above-shoulder activity or work.  They can complain of tingling and numbness down the inside of their elbows to the hand, particularly to the little and ring fingers.  Some people complain that at night this tingling can disturb their sleep.  Weakness and rapid tiring/fatigue of the arm, especially with overhead activities, is another common complaint.  If there is blood vessel compression hands can be cold and pale or swelling in the hand may occur.

Treatment consists of addressing the root of the problem by the physical therapist.  Manual therapy by the therapist, modification of activity, appropriate postural and neck/shoulder stretches and education on future training plans will be included in the treatment.  Please do not hesitate to email us if you have questions and be sure to come in to see us if you do have problems so we can get you moving pain free.

Your Nose Creek Sport Physical Therapy Team.

Brukner, Peter and Khan, Karin.   Clinical Sports Medicine.   The McGraw-Hill Companies,Inc. (2nd Ed) 2000. pp. 259-260

Reid, David C.  Sports Injury Assessment and Rehabilitation.  Churchill Livingstone Inc. 1992.  pp. 981-986

Neck problems due to poor posture or trauma, such as a motor vehicle accident or a sporting injury, are a common cause of headaches.  This is because when joints within the neck become stiff or have excess movement, the overlying neck muscles can start to develop tension.  This can present as pain at the top of the head, behind the eyes, at the base of the skull, or anywhere else that people tend to experience headaches.  It is usually described as a dull, constant feeling of pressure and tightness that gradually develops.

When people experience a headache, they tend to reach for pain killers as a quick fix.  This can become a problem because pain killers only mask the symptoms of a headache; they do not get to the source.  If you frequently experience headaches, you could benefit from seeing a Physical Therapist because they will be able to determine whether your headaches are a result of neck problems, and in that case help alleviate the source.

After a thorough assessment, your physiotherapist will distinguish which joints are stiff and try to guide them into proper movement.  As well, tight muscles and weak muscles will be identified so that they can be appropriately stretched and strengthened to ensure they support the neck correctly.  Advice on maintaining an optimal posture will also be discussed because a poor posture can contribute a lot to headaches.  Most importantly, you will be educated on how to prevent further headaches with a home exercise program so that you do not need to go through the hassle of another headache.

If you are experiencing headaches and would like to get some relief, book an appointment today with your Physical Therapist.

Sincerely,

Your Nose Creek Sport Physical Therapy Team.

February is here and winter is not yet over.  That’s good news for skiers but bad for people with bad backs facing wet heavy snow on their driveways.   However, if you follow a few simple tips you can keep your back happy and healthy during and after snow shoveling.

• Do not shovel immediately after getting out of bed.  Our backs are very vulnerable when we first get up.   This is because the discs take up fluid while we sleep and they can be a little more prone to injury first thing in the morning.  Try to move about and be on your feet for ½ an hour before shoveling.
• Similarly, your back is vulnerable after prolonged sitting.  Do not jump out of your car or off of the sofa and start shovelling.  Go for a brisk walk first.
• A shovelful of snow can be very heavy (up to 25 pounds) and it is very stressful.  Therefore warm-up a little before shovelling, with a brisk walk around the block. This will increase the blood-flow to your muscles so that they are ready for activity.
• Try not to lift and twist.  If it is a light snowfall, push the snow out of the way using a pushing motion from the handle of the shovel and walk behind the shovel.  If the snow is heavy then only take small shovelfuls and lift it a short distance out of the way.  Have one foot in front of the other when lifting.
• Take frequent breaks.  Do not spend a long time in one position.  Stand up and straighten your back.  A few standing backward bends can help take the tension out of your back. Alternate your hand grip position, (i.e. your left hand on the bottom of the shaft and then switched to the top of the shovel).
• When you do have to lift the snow, remember to bend your knees, straighten your back and tighten your abdominal muscles.  Always lift with your legs.
• If your shovel is old and curling at the edges, get a new shovel, they are lighter and easier to use.
• If you sustain a back injury shovelling, or are starting to get a sore back, see your physiotherapist without delay.  The physiotherapists at NCSPT treat a lot of low back sprains, strains and disc injuries and can help you get mobile again and reduce your back pain.

If you have a vulnerable back and are worried about it, give us a call at Nose Creek Sport Physical Therapy.  We will assess your back, describe your injury, provide hands-on treatment and give you exercises to strengthen your back and make it healthier.

Robert Holmes, BSc PT., Dip. Manip. PT, FCAMT, CAFCI.

Your Nose Creek Sport Physical Therapy team.

The most common way of hurting your lower back is by lifting incorrectly. An improper lifting technique can result in back pain and other problems which can be easily prevented given the correct lifting techniques.

Let’s say you need to lift a box up off the floor and onto the counter beside you.  It is best to position yourself close to the box with your feet about shoulder width apart.  You need to make sure that you are bending at your hips and knees to ensure that your back is straight.  Many people make the error of keeping their knees straight and bending at their back, this is a big mistake because it could result in injury to a disc or other structures throughout the back.  Next, you need to grip the load firmly and closely to the body.  Prior to lifting the box, you should tighten your abdominal muscles as if you are bringing your navel towards the spine.  This helps to support your low back to prevent injury.   Then using the strong muscles of the legs, you will be able to straighten up and lift the box up off the floor.  It is important not to twist when placing the box onto the counter because the twisting action can cause injury to the back.  Instead, you can pivot on your feet or move your feet to face the counter.

This lifting technique should be utilized whether you are lifting a heavy box or a small pencil.  Some people may think a pencil doesn’t weigh very much and that they can’t hurt their back when lifting one.  However, the reality is many people do injure themselves when lifting lightweight objects due to the load of their torso on the discs when they don’t keep their back straight.  A poor lifting technique regardless of the load will cause injury to your back and will eventually catch up to you.

It is also important to remember if the load is too heavy, break it up into smaller loads or just ask for assistance.  Often, when people are in a hurry they do not utilize the proper lifting technique.  Taking your time and not being in a hurry will reduce the chance of injury.  If you do happen to injure your back, it is important to come in to Nose Creek Sport Physical Therapy to ensure proper treatment and education is given to get you moving faster and to prevent further injury.

References

1. www.livingwell.ca
2. www.icn.ch
3. www.medicinenet.com
4. Public Health Agency of Canada

Osteoporosis is a disease which affects the quality and density of bone, leading to bony
weakness and risk of fracture. Bone is constantly being created, and then broken down. Before
our skeleton reaches peak bone mass, more bone is deposited than absorbed. However, after
the age of peak bone mass (around age 30), more bone is absorbed than formed, and density
decreases.

WHO may be affected?

• Women with low estrogen levels due to menopause, or removal of ovaries
• Men with low testosterone levels
• Those who are underweight, or have anorexia nervosa
• People with lifestyle factors such as: being sedentary, cigarette smoking, consuming more than 2 alcoholic drinks per day, receiving inadequate calcium or vitamin D

WHEN am I affected?

You may not know that you have Osteoporosis, as it can go undetected for decades. You may be diagnosed once you’ve experienced a painful fracture, although some fractures also go undetected.

A fracture may occur from a fall, or even from a trivial event such as stepping off a curve. Stress fractures can occur in the feet, due to repetitive loading from walking.

WHERE?

The spine, hips, and wrists are common areas of osteoporosis-related bone fractures, although fractures can also occur in almost any skeletal bone.

WHY do I get symptoms?

Spinal fractures can cause a severe band of pain that radiates around from your back to your sides. Small, repeated spine fractures can cause chronic low back pain, a loss of height or a curvature of the spine known as a “dowager hump”

So….

Preventing Osteoporosis:

• Eat 4 servings a day of calcium rich foods (250ml milk or 3/4 C yoghurt is 1 serving, 1 C broccoli is 1/3 serving)
• Reduce lifestyle factors that increase your risk (see above)
• Stay active through weight-bearing activities such as walking, dancing, and tennis
• Talk to your Physiotherapist about an exercise program to promote increased bone density, improve strength, and prevent falls through increased balanc

Preventing falls:

• Have all rooms and hallways well lit and free of obstacles
• Secure loose rugs, avoid placing rugs near the top of the stairs, always use the railing
• Wear comfortable shoes that provide support and traction, especially when terrain is uneven or wet/icy