The recovery time for a second degree Whiplash injury will vary but most of our patients at Nose Creek Sport Physical Therapy will be functional and feeling better within 90 to 120 days. The key variables are the severity of the whiplash, and the age of the patient. The sooner you start your rehabilitation the faster your recovery will occur. There are some very important self management tips that need to be implemented as soon as possible. For the first 7 to 10 days we usually advocate the use of ice to stop any further bleeding or swelling and to assist with reducing pain. Generally you should always ice a sharp pain, and heat a dull ache. Gentle range of motion exercises will get the muscles contracting and stretching to increase the blood flow to the healing tissues. It is really important to watch your posture while you are healing in the first few months. At Nose Creek Sport Physical Therapy we provide you with a progressive rehabilitation exercise program that sets you up for success. Walking is another important aspect of the recovery that is often overlooked. We promote intermittent walking as it increases the blood flow to your body, and keeps you healthy. If you are off work, we like to see that you go for 6 walks a day, two in the morning, two in the afternoon, and two in the evening after supper. These do not have to be long walks. Ten minutes away from your house and back.
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
Posted in Motor Vehicle Accident Physical Therapy by .
Unfortunately many of us at some point seem to get in a motor vehicle collision in Calgary. If it happens to you, here is what you need to do.
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.
Posted in Motor Vehicle Accident Physical Therapy by .
Feb 12
14
Downhill Skiing Cartilage injury
I twisted my knee and now I am getting a catching feeling in my knee, what should I do?
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.
Posted in Downhill skiing injury Fitness Physical Therapy Snowboarding Injury by .
Feb 12
14
Water Exercise Part 2
In our last blog we introduced you to water aerobics and other water exercise classes that you can do in your community.
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:
- Uses a variety of rhythmic movements in the water, using the whole body and combining arm and leg movements in varying exercises
- Increases in intensity gradually, varying from beginning to advanced
- Can be conducted in both waist-to-chest high and deep water
- Includes toning, strengthening and aerobic exercises
- Usually includes kicks, leg swings, knee lifts, squats and marching or jogging
- Begins with learning correct body position and coordination of specific movements
- Is cooler than working out on land
- 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.
Posted in Fitness Life Style by .
Feb 12
6
Water Exercise Part 1
In our last blog we got you started on exercising by talking about walking routines. Another great way to keep fit is by doing water exercises.
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.
Posted in Fitness Life Style by .
Feb 12
4
Tips for walking
Our last blogs have you motivated to do some exercise. Let’s get walking. Walking in supportive shoes with flexible soles can be one of the best forms of aerobic exercise.
If you can only manage a short five or ten-minute walk in the beginning remember that any fitness program begins with one small step. The goal is to do some exercise while minimizing the chances of injury or discouragement. If you feel successful you can increase your walk one to three minutes at a time. Work your way up to 20 or 30 minutes gradually. Take at least a month to do that if you like. It’s creating the habit that’s most important.
Here are some tips for a successful walking routine.
Plan motivation strategies.
• Find a walking partner you like to make it more fun.
• Set frequency goals. Two to three times a week is good for starters. If you find you enjoy it, gradually increase to 4 or 5 times weekly.
Pay attention to the age of your shoes, and replace them when necessary. If the heels or soles are unevenly worn, they can accentuate any imbalances in your gait. You may need to replace them as often as every 6 months.
At Nose Creek Sport Physio we sell SOLE footbeds. SOLE’s Softec Heat-Moldable Orthotic Arch Support Insoles are great for people who have plantar fasciitis or people needing extra support. Take a look at a review of the footbeds at http://www.globaltvcalgary.com/video/orthotic+relief/video.html?v=2163566940&p=1&s=dd#health+fyi.
Warm up. For the first few minutes, go at about half your normal walking speed. Go for it, give it a try and above all else ……… Enjoy yourself.
Resource
Too Busy to Exercise by Porter Shimer, Storey Communications, Inc. 1996.
Posted in Fitness Life Style by .
Physiotherapists manage and prevent many physical problems caused by illness, disease, sport and work related injury, aging, and long periods of inactivity.
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.
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.
Posted in Life Style Physical Therapy by .
In our last blog we gave you some tips for motivating yourself to exercise.
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.
Five daily activity modifications that will help with the reduction of Chronic Lower Back Pain (CLBP)
1.) Walking and swimming is very healthy for a recovering spine:
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.
Posted in Physical Therapy by .
Jan 12
18
What is Physiotherapy?
Physiotherapists manage and prevent many physical problems caused by illness, disease, sport and work related injury, aging, and long periods of inactivity.
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.
Posted in Physical Therapy by .
To begin the new year in our last blog we gave you some tips for motivating yourself to exercise.
Here are some tips to encourage your desire to exercise. Whatever else you do, remember to be kind to yourself. Changing habits takes time.
1. Exercise with someone you like, whether it’s a mate, friend or family member. Make a firm date. For example, going for a walk on Monday, Wednesday, and Friday mornings, or meeting for an aerobics class on Tuesday and Thursday afternoons.
2. Pick something you enjoy. If you are an outdoor person try walking, running or biking. If you are challenged and invigorated by competition, try racket sports, volleyball or basketball.
3. Set goals related to participation instead of outcomes like weight loss. Here’s an example: I
will work out three times a week at a convenient time (even if it’s 10 minutes of stair-climbing during your lunch break).
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.
Posted in Fitness Life Style by .
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.
Posted in Fitness Life Style Physical Therapy by .
Jan 12
12
Interval cardio-vascular training
Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of recovery (which may involve complete rest and/or lower intensity activity).
Interval training workout routine (30 minutes):
• 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.
Posted in Fitness Life Style by .
If you are just beginning to exercise, here are some guidelines recommended by fitness experts. It is advisable to get your physician’s approval before you begin, especially if you have a heart condition or if you are recovering from a serious illness or injury.
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.
Posted in Fitness Life Style by .
I twisted my knee while skiing on the weekend, and now I have a giving away feeling in my knee when I turn. What should I do?
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.
Posted in Downhill skiing injury Life Style Physical Therapy Snowboarding Injury by .
When you hurt your knee while skiing or snowboarding, the most important first step is to use the “PRICE Principle”
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.
Posted in Downhill skiing injury Life Style Physical Therapy Snowboarding Injury by .
Happy New Year everyone.
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.
Posted in Life Style by .
There are many exercises that you can do to get ready for snowboarding and ski season. The most important is strength, endurance, and balance in your legs and trunk. Today we are going to talk about the legs.
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!
Posted in Physical Therapy by .
We’re into the Christmas holiday season and starting to gear up for 2012. We’d like to share some lifestyle recommendations for you to think about before we get into the new year. Stress is not necessarily a bad thing, and can actually be a stimulus for positive change and growth. Excess stress can be detrimental so here are some tips that can help you reduce the effects of stress in your life.
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.
Posted in Massage Therapy Physical Therapy by .
Dec 11
21
If you work on your feet…
I was out shopping today and I saw a lot of poor soles [sic]. I was feeling sorry for the checkout clerks with sore feet so I wrote down some suggestions to help them out.
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
Posted in Massage Therapy by .
A lot of people are coming into our clinic for massages and the main focus of the massage is to reduce their year end stress levels.
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.
Posted in Massage Therapy by .
One of the most common injuries for avid snowboarders is a wrist injury from falling on an outstretched hand. If this happens to you here is what you should do:
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!
Posted in Physical Therapy by .
The snow is falling and snowboarders and skiers are waiting with baited breath to hit the slopes and feel the euphoria of gliding down the hill, and feeling the crisp wind blowing in our faces. The feeling of freedom from your daily worries at work is what balances our busy Calgary lives.
One of my patients called me the other day and asked,
“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.
Posted in Physical Therapy by .
The holiday season is upon us and everyone experiences different levels of stress and anxiety. Here are a few healthful tips that we’ve come up with to help you manage your stress levels.
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.
Posted in Massage Therapy by .
Nov 08
1
Ski Season is Almost Here
November 2008
I am not very popular at this time of year as I get almost annoyingly happy at the changing of the weather. Because as the leaves fall from the trees and the first few snowflakes fall I get primed for ski season. My major sporting passion in life is skiing and I will be getting my equipment and my body ready for another great year of sliding on snow. Below are a few tips for getting ready and staying healthy this ski season.
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.
By: Robert Holmes, BScPT, Dip.Manip.PT, FCAMT, CAFI
Your Nose Creek Sport Physical Therapy Team.
Posted in Newsletter by .
Oct 08
1
Sitting Too Long
October 2008 “In my job, I sit 12 hours a day in front of the computer. I know I should take breaks but I am so busy that I probably sit about 4 to 5 hours before taking a stand-up break, which usually involves either going to the bathroom or pouring my self another cup of coffee. And then, I sit again for another 4 or 5 hours. Recently, I have noticed increasing pain in my neck, shoulders and low back”The problem of sitting too long is a common one amongst office workers, drivers and couch potatoes. Whether you are in front of a television or 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. It is a case of intentionality, of making the choice to take breaks, to do appropriate exercises during those breaks and to balance work with an active lifestyle. In addition to traumatic injuries sustained at work or at sport, here at Nose Creek Sport Physical Therapy, “injuries” or problems associated with a sedentary lifestyle are also common. The problem with such “injuries” is that they are insidious (have no clear causative event), they have multiple contributing factors and most likely have taken weeks, months, if not years to develop. So, when a patient presents with symptoms such as neck, back and arm pain from “sitting too long “, the treatment must involve, to some extent, movement or exercises to counter the effects of sitting. Here are some suggestions:
- Take frequent breaks (i.e. every 30 minutes to one hour) to do appropriate, brief exercises (and not just a walk to the coffee machine; this is only marginally better than nothing).
- Choose an aerobic activity or exercise you enjoy that involves movement (like walking, swimming, cross-country skiing, racquet sports) to counter your sitting postures during work hours.
- Avoid postures/activities that require more sitting or slouching after work. For example, watching TV or crocheting are not good activities for a 10-hour a day of computer worker. Why not do some exercises while watching TV?
Visit one of our 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. Should you not have symptoms, prevention is the key. Remember, it is all about being intentional. Choose to be healthier today! Your Nose Creek Sport Physical Therapy Team.
Posted in Newsletter by .
September 2008
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.
Posted in Newsletter by .
Aug 08
1
Thoracic Outlet Syndrome
August 2008
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
Posted in Newsletter by .
Jul 08
1
The Weekend Warrior
July 2008
Your buddy calls you on Friday and asks you if you can help him move on Saturday. He’s your buddy and is in a bind, so you agree to help. In your mind you are young, strong, and spry; you can run up a flight of steps and barely get out of breath. But, how do you feel the next day? Sore, achy, you can’t walk up one step without assistance, despite having no box in your arms.
This is what is commonly known as “weekend warrior syndrome”. It is where someone sits or stands around at work all week long and decides the weekend is the time to do all the exercise for the whole week. There are a few problems with this:
- A body that sits or stands all day at work isn’t using the same muscle groups, let alone even using them in the same way.
- Most people think to stretch before or after activities such as gardening or moving furniture because of the infrequency of the activity. The main reason to stretch is because doing rare movements like this make you more prone to injury.
Fortunately, we can do little things throughout the week to help our bodies deal with rare or infrequent activities. When we stress our muscles on a regular basis we condition them to serve us when we need strength or co-ordination. When we don’t they tend to respond much more intensely to a workout. Even if all you are doing is climbing stairs, remember unless you have a regular cardio workout, climbing 20 flights of stairs with your arms full isn’t going to happen unnoticed or without repercussions.
A Few Tips
- Stretching before exercise prepares the muscles for stress and warms them up making them less likely to injure during the activity
- Stretching after an activity lengthens muscles, stretching scar tissue, preventing them from hurting as much the next day and keeping them mobile
- Take your time stretching. 8-10 breaths/exercise gives your muscles time to stretch. Be careful not to bounce as it will likely result in pulled muscles. Ease in gently until you feel a pull, it doesn’t have to burn or tear to benefit you.
- Stretch daily. Even a desk job requires use of special muscles. If you deal with them at work they won’t bother you at play. Simple chin to chest, ear to shoulder, nose to armpit movements can save you from those little pains and strains that can slow you down.
- Remember after age 30, the body changes pretty fast so you must condition it to your lifestyle.
- Remember you have one body, be good to it and it should last you a lifetime.
If you are experiencing a muscular pain after a busy weekend, please call and book an appointment with our marvelous Massage Therapists to resolve the soft tissue pain and stiffness quickly and get you moving faster.
By: Drew McGrath RMT
Posted in Newsletter by .
Jun 08
1
Common Cause of Headaches
June 2008
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.
Posted in Newsletter by .
Feb 08
1
Snow Shoveling and Back Care 101
February 2008
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.
Posted in Newsletter by .
Nov 07
1
Correct Lifting Techniques
November 2007
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
- www.livingwell.ca
- www.icn.ch
- www.medicinenet.com
- Public Health Agency of Canada
Posted in Newsletter by .
Oct 07
10
What is Osteoporosis?
October 10, 2007
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
Posted in Newsletter by .
We provide Physiotherapy, Sport Physical Therapy, Massage Therapy, Manual Therapy, Acupunture in Calgary to help maximize your recovery.