By Athlete's Care on October 20, 2017
How to stay hydrated when you work out – and at all times – is one of the questions our Ottawa physiotherapy and sports medicine clients ask about the most. With so much information (and misinformation) out there, it’s a good question and important to know. Most of our bodies, as the saying goes, are made up of water – up to 60 percent, as it happens. When you work out and sweat, you can lose a lot of liquids, and not just that. You can lose electrolytes or salts, and other nutrients. What should you drink to replenish all you need?
Water is still your best and most basic choice for hydration before, during, and after you exercise. It’s easily digested, and replenishes the liquid you are using from sweating. There are a couple of important things to remember:
Here are some other liquids that you’ll find useful in keeping you hydrated during your exercise routine.
If you don’t care for plain water and you want to use store bought sports drinks, the key is to read the label.
The general guidelines should only be used as a reference.
There are ways that your body will tell you it needs more hydration, or other nutrients.
Just blend all the ingredients, and store in the fridge for up to a week. Here are a couple of ideas for homemade sports refreshers that will provide hydration, carbs for energy, electrolytes, vitamins, and minerals.
Ice Tea Cooler
4 cups herbal tea
2 -4 tablespoons honey or maple syrup
1/4 teaspoon sea salt
Lemon Sports Drink
4 cups water
1/2 cup freshly squeezed lemon juice
1/4 teaspoon sea salt
1/4 cup honey
Let us help you perfect and manage your exercise routine. Our Ottawa physiotherapists and sports medicine professionals can provide expert advice on your hydration needs and any other questions you may have. Call us or come by one of our Ottawa physiotherapy clinics today.
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.