By Athlete's Care on August 21, 2017
Whether you are training for a marathon or just trying to get through the work week, our Ottawa physiotherapy and chiropractic professionals know we can all benefit from being more physically active. It's a shocking statistic, but almost 70 percent of Canadians spend most of their waking hours sitting down. That alone has been identified as a health risk, and one that contributes to obesity, and chronic disease like type 2 diabetes, cardiovascular disease, and even cancer.
Finding The Time
You may be used to thinking only in terms of half hour or hour-long workout, but adding a little more exercise to everyday activities does make a difference. Research has shown that as little as 15 minutes a day can make a positive difference in terms of fitness.
Now, that 15 minutes is a minimum, but more physical activity doesn't have to involve large blocks of time you just can't seem to fit into your schedule. The Centers for Disease Control and Prevention has advised that according to its own examination of the research data, several short workouts spread across the day can provide just as much benefit as one longer one.
If you are limiting yourself to walking and stair climbing, and you’re in good health and shape already, there’s nothing to worry about. But, if you are concerned about pre-existing conditions like arthritis or a prior knee surgery, or if the stairs involve more than three or four stories, then you’ll want to consult one of our Ottawa physiotherapy and sports medicine specialists for advice on how to proceed.
Here are some ideas you can incorporate into any day:
Make it enjoyable by taking along music, or choosing winding routes through pleasant streets – whatever your strategy, the more you enjoy it, the more motivation you’ll maintain.
For any advice on physical activity and how it can benefit you, or specific suggestions on what types of exercise would be best in your case, don’t hesitate to call or come by one of our Ottawa physiotherapy and sports medicine clinics to make an appointment.
By Athlete's Care on July 11, 2017
Our Ottawa physiotherapy and sports medicine specialists see a lot of clients who experience issues with their forearms and elbows. The anatomy in that area is complex and specialized, and used constantly in everything from everyday activities to sports. Golfer's elbow is one of the more common complaints we treat in our clinics. But wait a minute, you're thinking. I don't golf, so that’s one injury I won’t have to worry about. Not necessarily...
Does this sound familiar?
It sounds like you've got golfer's elbow. You don't have to golf to get golfer's elbow, as it turns out.
What is Golfer's Elbow?
Golfer's elbow, also known as Little League elbow or thrower's elbow in the world of baseball, is called medial epicondylitis in medical terms. It's an injury caused by over using the tendons and muscles of the forearm.
The fingers and thumb are controlled by a series of small muscles that come together in the forearm in something called a tendinous sheath which then attaches to the bone at the elbow.
When the fingers are used repeatedly to grip an object - like a golf club - it can eventually cause inflammation along the wrist up to the elbow. Any activity that involves gripping an object and flexing the wrist can cause medial epicondylitis. Other possible objects may include,
What Can I Do?
If symptoms have just started, then the first rule is: stop doing the activity that is causing the strain. Resting the area is the best way to help promote healing and reduce the inflammation. Here are some other ideas.
If those measures, along with complete rest of the affected area, haven’t relieved any of your symptoms within a few days, your Ottawa physiotherapist or other sports medicine specialist is available to help you fully assess and then devise a treatment plan for your condition.
Treatment and Prevention
The treatment plan your Ottawa physiotherapist or other will draw up will be based on a detailed evaluation of your condition. The cause, your current physical condition, lifestyle, and activities may all play a role. Possible treatments include,
Prevention involves taking measures that anyone can do to prevent the kind of repetitive strain injury that results in golfer’s elbow. These include,
Whether it is advice or treatment, call our Ottawa physiotherapy and sports medicine clinics for your consultation today.
By Athlete's Care on February 16, 2017
Winter is often a busy time in our Ottawa physiotherapy and sports medicine clinics. In general, people may be more active outdoors during the rest of the year for obvious reasons, but those reasons – namely, the weather conditions – create their own set of hazards. Going out in your car can mean 20 minutes of scraping off ice and snow.
Getting down the sidewalk means shoveling snow, an activity that can cause a number of strains, sprains, and other stresses and injuries. Here's a look at how to get the job done safely.
Are You Fit?
Your first consideration should be...you. Are you in good shape, and able to perform the repetitive, back straining actions that shoveling snow requires? If you're not sure, the best idea is to book a consultation with one of our Ottawa physiotherapy or chiropractic specialists for an assessment. You should definitely get a medical assessment if:
Before You Start
Using proper technique is just as important shoveling snow as it is when you are exercising or practicing your sport. Making the wrong moves can mean injury.
If you have any questions or concerns about shoveling snow or any other physical activity, or you've been injured by shoveling snow, then don't hesitate to contact our Ottawa physiotherapy clinics for an appointment with a specialist.
By Athlete's Care on February 02, 2017
Even the fittest among us can be intimidated by winter weather, and the temptation to hunker down indoors can be strong. The research isn't conclusive, but anecdotal evidence tells us that arthritis patients report a direct relationship between levels of pain and the cold, wet weather, with hip and knee pain a common complaint at many of our Ottawa physiotherapy clinics.
The evidence isn't entirely clear why. One study found that arthritis knee pain flared up in many patients in response to changes in barometric pressure. Cold temperatures can cause the fluid that lubricates joints to thicken. Other studies, however, have not been able to confirm those links.
But, reducing your activity levels, however daunting the weather may be, will actually add to any issues you may have, such as stiffness or pain. It's important to keep your joints moving to maintain mobility.
Your Body in the Cold
As you spend time outdoors, your body adjusts to the cold. Your nerve endings become more sensitive, lowering your pain threshold. Your body is focused on keeping your internal organs warm, and so circulation in the rest of your body can suffer. All of those elements can make sore joints even more painful. Exercise improves blood flow to your limbs, an effect that continues even after you stop.
Staying active keeps the synovial (joint) fluids flowing and your joints lubricated. Your Ottawa physiotherapist or chiropractor will help you plan an exercise regimen that takes your current conditions and specific needs into account. Here are some ideas on how to stay active even if you have arthritis or other issues.
Nutrition is important too when you're looking to maintain joint health and mobility. Ask your Ottawa chiropractor or other healthcare practitioner for a referral to a nutritionist if you need recommendations for healthy eating during the winter. Remember to stay well hydrated. Along with the many other benefits, it helps keep your joints lubricated and reduces painful friction.
Braces and other supports can help you maintain mobility even as you heal from an injury. If you are experiencing joint pain, your Ottawa chiropractor or physiotherapy specialist can help to recommend appropriate devices.
Call one of our Ottawa physiotherapy clinics today or drop by to make an appointment for a consultation to get you on the road to joint health and mobility.