Category Archives: Lifestyle Changes

Growing Pains in Children – Should You See a Physiotherapist?

School has officially begun for the year and with that comes an increase in activity levels for many children. As the fall and winter season approaches, many kids will participate in school sports as well as extra-curricular organized sports and activities. This ramp-up in exercise levels can sometimes lead to aches and pains, particularly in young children who are still growing at fast rates.

The term “growing pains” refers to this sort of injury. This pain is muscular in nature and occurs because bones are growing and changing at a faster rate than the muscles can keep up, which puts added stress and tension on the muscles. This can be more prevalent in children who participate in sports all year long, or children who play multiple sports at the same time.

Common Growing Pains

  • Sever’s Disease: pain in the back of the heel where the Achilles tendon attaches.
  • Shin Splints: pain in and around the shins.
  • Osgood Schlatter’s Disease: pain below the knee from the quadriceps muscle pulling on the shin bone.

Symptoms of Growing Pains

  • Pain in the thighs, knees, shins, or ankles.
  • Pain after playing sports or engaging in activity.
  • Pain at night when sleeping.
  • Pain is described as an “ache” or “burning.”

Physiotherapy and Growing Pains

Physiotherapist Nada demonstrating stretches that can be relieving for Severs Disease

Physiotherapy treatment is a very effective way to treat and manage activity-related pains in growing children. The aim is to reduce inflammation and improve muscle flexibility and strength. This includes techniques like mobilizations, manual stretching, and soft tissue work. The physiotherapist can also instruct you on how to manage your symptoms at home and what exercises to do to effectively target the area.

Single leg step ups for Osgood Schlatter Disease
Single leg heel rises used for Severs Disease
Exercises that are beneficial in strengthening relevant muscles in individuals with Severs or Osgood Schlatter Disease

If your child is experiencing pain and discomfort with exercise, book an initial assessment here with one of our physiotherapists. They will design a treatment program individually tailored to your child’s needs, age, and activity level.

, , , , , , , , , , ,

What Happens When You Have A Body Part That Is Immobilized?

Maybe you are healing from a fractured wrist and have it in a cast.

Maybe you are recovering from knee surgery and have a brace on.

Maybe you have a torn Achilles and have a boot on.

Maybe you dislocated your shoulder and have it in a sling.

Or maybe you had to be on bedrest for a significant length of time due to other health issues.

The point is… you as a whole, or a certain body part, were immobilized.

Interestingly, when you get referred to physio after the brace or cast or sling come off, we are not really treating the original injury at that point. We are treating the secondary effects of it, along with the effects from the immobilization!

So What Are Those Secondary Effects?

When you’ve had a fracture, or a dislocation, or a ligament / tendon / muscle tear, what you can expect is:

  • Decreased range of motion
  • Decreased strength
  • Pain with use
  • Swelling
  • Overall lack of function i.e. you’re not able to do all the things you were doing before the injury
Physiotherapist Kristina working on range of motion with a patient post knee surgery

Similarly, when a body part is immobilized, these issues get compounded.

Let’s take a fractured ankle for example. Maybe it didn’t need surgery but you were still put in a cast or a splint for 4-8 weeks:

  • When the muscles of that ankle and foot aren’t been used for that length of time, they begin to atrophy – you lose muscle mass and therefore, muscle strength. Your body has a strict “use it or lose it” policy and it’s not going to put in energy into maintaining something that’s not being used. Not to mention, it now has to redirect energy and resources into healing the fracture.
  • Without movement in the ankle joint, the joint gets stiffer and the muscles around it get tighter. Not to mention the swelling that’s been pooling will also block additional movement. Which means, the range of motion and flexibility of your ankle once the cast or splint come off, will be very minimal and likely have some pain.
  • Along with trying to move it, putting weight on it will likely also cause the ankle some pain. Part of that is due to the muscle weakness, swelling, and decreased range of motion. The presence of these adds to the pain of an area that’s already recovering from injury and is still sensitive.
  • And as you can imagine… if you have limited range of motion, muscle weakness, and pain… your walking, standing, and balance will be affected. Not to mention your ability to do things that require more exertion such as climbing stairs, squatting, lifting heavy objects, running, jumping, dancing, etc.
  • Lastly, let’s not forget about the rest of you! If you’ve had a fractured ankle, you aren’t using the whole leg very much either, so all of those muscles will be a bit weaker. On the contrary, the other leg might be tired from overcompensating, and maybe even getting a bit sore. Plus, you’re less active than you were before the injury, so you might also lose some cardiovascular fitness.

Cue Physiotherapy! We are here to gradually get you back on track with all of the above and as much as possible back to normal!

Depending on the injury, we follow protocols for restoring range of motion and strength, as well as reintroducing day-to-day, work, or recreational activities back into your routine.

Oh, and what about when you’ve had to be on bedrest?

Although no specific body part was immobilized, depending on how long bedrest was necessary for, there will likely be some general muscle atrophy.

Physiotherapist Kristina explaining how the patient can work on secondary effects from recent knee surgery

It’s due to the same “use it or lose it” principle.

And it’s not just your muscles… Other impacts of prolonged bedrest include:

  • Backache from the atrophy of core and postural muscles
  • An overall decrease of cardiovascular fitness and respiratory system efficiency
  • This leads to less energy and more fatigue once you start moving and trying to be more active
  • Increased risk of falls due to weakness and decreased balance
  • Increased risk for fracture because bones also get weaker without weight-bearing activities (i.e. walking). Just like muscle mass is maintained with use, bone strength is maintained with use.
  • Tendons and ligaments also lose some of their natural properties that allow them to do their jobs effectively. As a result, when you start being more active following bedrest or immobilization, they are now more prone to injury.

You may experience some of these effects in as little as 3-5 days of bedrest.

The good news is, bedrest is not prescribed as often as it used to be. That’s because research has shown that in most cases, there are minimal to no benefits. We are now also much more aware of the detriments it can cause.

However, when it is necessary, depending how long you were on bedrest for, it might be worth doing a few physio sessions to get you back into activity safely. Book here for an assessment today!

, , , , , , , , , , , ,

Dynamic Warm Up Magic

You’ve probably been told to “warm up” before working out or participating in an activity many times in your life. But what really is the importance of a warm-up and what does it look like?

Physiotherapist Nada leading Through A Dynamic Warm Up

What are the benefits of dynamic warm-ups?

In the past, warming up meant stretching out your muscles. However, evidence has since shown that a dynamic warm up is much more beneficial in preventing injuries and improving athletic performance as compared to static stretching. Static stretching focuses on loosening up muscles. Benefits of dynamic warm-ups include:

  • Increasing heart rate
  • Increasing blood flow – which helps deliver nutrients to muscles
  • Improving elasticity of muscles and tendons – which improves the range of motion through the joints
  • Activating the central nervous system 

This prepares your body, particularly your cardiovascular system, for the exertion of the sport or activity. 

Who should do dynamic warm-ups?

Dynamic warm-ups should be implemented by athletes of all levels. In fact, if your lifestyle is mainly sedentary, you would probably benefit more from a dynamic warm-up routine. Whether you are participating in your routine work out at the gym, playing recreational soccer on the weekends or competing at higher levels in sports, dynamic warm-ups will positively impact your performance. 

What does a dynamic warm-up look like?

Physiotherapist Nada Demonstrating A ladder Exercise As A Dynamic Warmup

While static stretching involves putting a muscle in a lengthened position and holding, dynamic warm-ups involve moving through a joint’s range without holding in one area. In general, dynamic warm-ups should include movements of the joints and muscles that are going to be used during your specific sport or activity. For example, if you are playing in an adult league soccer game on the weekend, your dynamic warm-up might include a light jog around the field, leg swings forwards/back and side to side, and side stepping or shuffling. The warm-up should be at least 10-15 minutes in duration to be effective. 

Though it may seem tedious, investing a little bit of time at the beginning of your workout or activity can significantly impact your body and your athletic performance.

If you have any questions about whether this is something you would benefit from, call us at (905) 582-9700!

, , , , , ,

What is a Concussion and How Can Physio Help?

A concussion is a traumatic brain injury. It can be caused by:

  • a blow to the head
  • impact from a fall
  • a sudden acceleration of the head and upper body (e.g., as your head and neck whip forward during a car accident). KEY NOTE – This means you don’t need actual head impact to have a brain injury! This is because the brain can still be injured by the impact against the walls of the skull.

Diagnosing a Concussion…

Signs (observable by others):

  • appears dazed and delayed in answering questions.
  • Easily confused, appears foggy.
  • Slow to respond, slow reaction times.
  • forgetful, no memory of the events prior to or immediately after the injury (usually short-term memory loss).
  • mood/behavior/personality changes (usually presenting as irritability and/or depression).
  • Loss of consciousness (rare).

Symptoms (reported by the patient):

  • Headache or “pressure” in the head
  • Nausea or vomiting
  • light sensitivity
  • noise sensitivity
  • Feeling foggy or in a daze
  • Concentration or memory difficulties
  • difficulty reading
  • unusual fatigue
  • disrupted sleep
  • low mood
  • Difficulty with balance/dizziness
  • Double or blurry vision
  • ringing in the ear
  • screen intolerance
Physiotherapists Testing For Balance and Vision Issues.

Signs and symptoms might not be immediately apparent. They may appear hours or days after the injury. Therefore, it’s important to keep checking in after a hit, fall, or whiplash-type injury for the rest of the week.

Sometimes, there can be more serious signs and symptoms indicative of a brain bleed that leads to a hematoma (a dangerous collection of blood that causes swelling in the area and compresses the rest of the brain).

When to call 911 / go to the ER:

  • One pupil is larger than the other.
  • Extreme drowsiness or not waking up.
  • A worsening headache
  • slurred speech, weakness, numbness, worsening coordination
  • continued vomiting.
  • seizures
  • loss of consciousness

Note – in infants and toddlers, any of the above signs, inconsolable crying, or continued refusal to feed should all be considered a red flag.

Timeline

Most concussion signs and symptoms resolve within two weeks. It is still normal to have lingering effects for up to 3 months.

However, it is always a good idea to get the concussion checked out by a medical professional (e.g., a family doctor) within the first week.

Do not wait to see if it will resolve before consulting your doctor. Concussions ARE brain injuries, and they can have long-lasting residual effects that affect your daily living.

What helps the healing process?

  • Get more rest than usual.
  • Pace your activities (e.g., break down into smaller chunks, take microbreaks, stop when symptoms increase).
  • hydrate more often.
  • Eat more whole foods and focus on food high in omega 3s and 6s.

Why you should see a Physio

Now that we’ve covered what a concussion is and its effects, let’s talk about why Physiotherapy can be an appropriate treatment.

Physio treatment involves:

  • Manual therapy (soft tissue and joint mobilizations).
  • Exercise therapy (range of motion, strength, stretch, cardio, balance, vision exercises).
  • education (on the recovery process, self-management strategies, relaxation techniques especially for improving sleep hygiene, return to work/sport/school).
Physiotherapist Kirsten Providing Manual Therapy on a Patients Neck.
An Example of Exercise Therapy to Work on Balance for a Concussion Patient.

A combination of these can help with post-concussive symptoms such as:

  • fatigue
  • Double or blurry vision
  • balance impairments
  • dizziness
  • neck pain                                                                                                                                            
  • headaches
  • low tolerance for activity (e.g. school, screentime, sports)

Return to activity.

Rest is recommended for the first 24-48 hours with very limited screen time and no exercise. After the first 48 hours, depending on the severity of symptoms, general activity and screen time should be gradually introduced, increasing them based on the level of symptom aggravation (typically mild to moderate symptoms are normal, while moderate to high symptoms indicate the need to stop the activity and wait until symptoms have settled before resuming).

This includes a return to work, whether it is a return to a desk job or a job that is more physically demanding.

Return to sport.

The table below is taken from the Zurich 2012 conference CONSENSUS STATEMENT: McCrory, Paul, et al. “Consensus statement on concussion in sport: the 4th International Conference on Concussion in Sport held in Zurich, November 2012.

GRADUATED RETURN TO PLAY PROTOCOL
Rehabilitation StageFunctional exercise at each stage of rehabilitationObjective of each stage
1. No activitySymptom limited physical and cognitive restRecovery
2. Light aerobic exerciseWalking, swimming, or stationary cycling keeping intensity <70% maximum permitted heart rate. No resistance trainingIncrease HR
3. Sport-specific exerciseSkating drills in ice hockey, running drills in soccer. No head impact activitiesAdd movement
4. Non-contact training drillsProgression to more complex training drills, e.g. passing drills in football and ice hockey. May start progressive resistance trainingExercise, coordination, and cognitive load
5. Full-contact practiceFollowing medical clearance participate in normal training exerciseRestore confidence and assess functional skills by coaching staff
6. Return to playNormal game play

Contact us to learn more or book an initial assessment here to get started with your therapy today!

, , , , ,

Balancing the Body’s Harmony: The Ancient Art and Modern Science of Acupuncture

Acupuncture is becoming increasingly popular, yet many people remain reluctant to use it as a form of treatment. So, what exactly is it, and how can it help you? We answer these and more below!

What Is Acupuncture?

Acupuncture is a therapeutic technique of inserting fine, one-time-use pre-sterilized needles into very specific points along the body to assist in pain management and healing of injuries. Patients often ask us if acupuncture is painful. The needles used for acupuncture therapy are extremely fine – patients likely feel a small poke but once the needle is inserted, most patients do not feel much pain.

How Does It Work? – Traditional Chinese Medicine

Acupuncture was developed more than 3,000 years ago in China. In Traditional Chinese Medicine (TCM), injuries or illnesses are believed to be the results of an imbalance of energy within the body, specifically within meridians, which are channels of energy flow throughout the body. Acupuncture is used to help restore energy balance by placing fine needles at specific points along these meridians.

How Does It Work? – The Gate Control Theory of Pain

Although acupuncture is an ancient practice in Eastern medicine, its use in Western medicine is relatively recent. Though the exact reason why it works is not totally clear, Western medicine has several different theories as to how acupuncture helps with injury recovery. One of those is the Gate Control Theory of Pain.

The Gate Control Theory of Pain outlines how pain signals reach the brain from the spinal cord. In simple terms, if the ‘gate’ is open at the level of the spinal cord, a pain signal can pass through, reaching the brain where the pain is perceived. If the ‘gate’ is closed, a pain signal cannot pass through, and therefore the brain does not perceive pain. So, using this theory, applying a non-painful stimulus when someone experiences a painful stimulus can activate the closing of the gate and decrease the pain signal to the brain. An example of this would be if someone bangs their knee against a hard surface. Usually, our first instinct is to rub the knee (a non-painful stimulus), which helps us feel less pain.

What Injuries Can Be Treated With Acupuncture

Acupuncture can help in the healing process of many muscle and joint injuries. However, it is important to note that it won’t exactly heal these injuries. For example, if a muscle is torn, acupuncture will not repair the tear. However, it can assist in the symptoms associated with the tear, primarily by decreasing pain. Acupuncture has been used to aid in the recovery of a number of injuries, such as rotator cuff tendonitis, tennis elbow, and mechanical neck and back pain.

What Are The Risks Associated With Acupuncture?

The risks associated with acupuncture treatment are relatively minimal. The most common side effect is soreness and/or bruising in the region where the needles are inserted. The risk of infection is extremely LOW since the needles are pre-sterilized and used once. Some people might feel light-headed or dizzy after acupuncture treatment, so it is important to make sure you are well-hydrated and have eaten before your treatment session. If you are pregnant or have had other medical conditions (ex., cancer, stroke, etc.), there are certain points or areas that your practitioner will avoid. This is why it is extremely important to be thorough when reporting your medical history to your practitioner.

If you would like to learn more, ask your practitioner to discuss whether it would be an appropriate option for you, or book an initial assessment with us here!

, , , , , , , , , , ,

Is it Sciatica?

Chances are, if you’ve had back pain or leg pain, you’ve heard the term Sciatica.

So what is it?

Sciatica refers to an injury to or compression of the Sciatic Nerve. This is a very large nerve that originates in the lower back and runs down the back of each leg.

To give a bit of background detail… nerves innervate our whole bodies, and via electrical impulses, provide both power to the muscles and sensation to the skin. When a nerve is injured or compressed, we can experience symptoms of pain, weakness, numbness, or tingling.

Symptoms of Sciatica:

Pain that can go down the back of the leg (from the gluts, down into the back of the thigh, into the calf, and into the top or sole of the foot)

Numbness along the same area

Weakness in the leg with certain movements (e.g., does your foot get caught tripping as you walk? Are you able to walk on your toes?)

Tingling along the same area

Causes of Sciatica?

Disc bulges or herniations in the lumbar spine (the disc can press on the nerve)

Spinal stenosis (the canal through which the Sciatic nerve travels has narrowed due to arthritic changes and that can cause pressure on the nerve)

Piriformis syndrome (muscles in the glut area can get tight and compress the nerve as well)

If you are experiencing any Sciatic symptoms and they are not improving/worsening after 2-3 days, then Physiotherapy can likely help!

We do a thorough assessment to find the source of the nerve compression and provide:

Manual therapy techniques to relax tight muscles and help the nerve glide more easily

Additionally, manual therapy techniques can help take the pressure off from disc bulge or herniation and improve joint mobility

Exercise therapy to strengthen the back and core, stretch the tight musculature, and glide the nerve more freely

There are exercises we can show you that also help take the pressure off the nerve if the compression is happening in the spine

PT Kristina performing the slump test

If you’re not sure, you can always give us a call and ask one of our physiotherapists!

Other recommendations in the meantime:

Performing gentle stretches like the image above can help relieve symptoms!

Try ice or heat on your back or gluts

Speak to your primary physician regarding pain management options

Avoid exclusive backrest

If you are doing any exercises that aggravate your symptoms, STOP them temporarily

Reduce your general activity i.e. “take it easy” for the first few days

Alternate positions (sit, stand, walk) rather than doing one for a prolonged time

Do not lift anything heavy, e.g. >20 lb, especially from the floor

Do not ignore this issue for weeks because it likely WILL get worse and it will then take longer to heal…

If you would like to learn more or book your initial physiotherapy assessment along with treatment, book your appointment now.

, , , , , , , , , , , , , ,

Why Stretching is Essential for a Healthy Body


Benefits of Stretching:

Improved Flexibility: Stretching helps to increase your flexibility by lengthening your muscles and improving your range of motion. This can help prevent injuries and make everyday tasks easier to perform.

Reduced Muscle Tension: Stretching can also help to reduce muscle tension and soreness. It can improve blood flow and help to release any built-up tension in your muscles, allowing you to feel more relaxed and less stressed.

Improved Posture: Stretching can help to improve your posture by reducing any imbalances in your muscles. This can lead to a better alignment of your spine and improve your overall body mechanics.

Increased Energy: Stretching can also increase your energy levels by stimulating your body and mind. It can help to improve your circulation and oxygen flow, allowing you to feel more alert and focused.

Effective Ways to Stretch:

Dynamic Stretching: This type of stretching involves movements that take your body through a full range of motion. It is an effective way to warm up your muscles before exercise and can help to prevent injury. Examples of dynamic stretching include lunges, leg swings, and arm circles.

Static Stretching: This type of stretching involves holding a stretch for a period, typically around 30 seconds. It is an effective way to improve flexibility and reduce muscle tension. Examples of static stretching include hamstring stretches, quad stretches, and shoulder stretches.

Foam Rolling: Foam rolling is a type of self-massage that involves using a foam roller to apply pressure to your muscles. It can help to release any knots or tension in your muscles and improve your range of motion.

Yoga: Yoga is a form of exercise that involves stretching, breathing, and meditation. It can help to improve flexibility, reduce stress, and promote relaxation. There are many different types of yoga, so it’s important to find one that suits your needs and abilities.

In conclusion, stretching is essential for maintaining a healthy body. It has numerous benefits and advantages that can improve your overall health and wellbeing. By incorporating stretching into your daily routine, you can improve your flexibility, reduce muscle tension, improve your posture, and increase your energy levels. There are many effective ways to stretch, including dynamic stretching, static stretching, foam rolling, and yoga. So why not start incorporating stretching into your daily routine and experience the benefits for yourself?

If you would like to learn more or book your initial physiotherapy assessment along with treatment, please feel free to contact us.

, , , , , , , , , , , , , , , , , , , , , , , ,

Let’s Talk Snow Shovelling and Beyond

After a large snowfall, we often see patients in our clinic. From Physio to Massage, to Yoga, our practitioners are helping people with injuries and aches and pains.

We have shared blog posts in the past with snow shovelling tips (Click Here) to help prevent injuries.

While the advise still stands, it is often a surprise to people how challenging clearing the drive and sidewalk can be. People are often surprised by how they feel afterwards as well. The snow we got in North Oakville and the surrounding areas of Burlington and Milton was A LOT at one time on January 17, 2022. The Halton School Boards have their schools closed for a second day now.

BUT.

It is a good opportunity to be honest regarding how robust and resilient you are. Is there any activity you do in your week that helps to increase your robustness and resilience for tasks like this MASSIVE snow fall?

While going for walks and doing steady state cardio is fine. It is good for your heart, lungs, brain etc. It is NOT strength training. Including exercise that challenges your muscles in your week is what will prepare you for these types of tasks.

Snow shovel showing Oakville Physio and massage clinic

Whether you lift large amounts of snow all at once or do repeated smaller shovels, the net amount of snow is still the same.

If there is one thing our North Oakville Physiotherapists, Massage Therapists and Yoga Therapists can encourage people to do, it is to add global strengthening activities to your week.

PUSH

PULL

SQUAT

LUNGE

HINGE

CARRY

If you are new to these types of activities, are recovering from a surgery or health issue, or recovering from a surgery or are post part, our Physiotherapists are here to help get you started safely.

Kettlebells at Physio clinic in Oakville

If you are injured from this past snowfall our Oakville RMT’s and Physio’s are here to hep you recover with the goal of preventing the same thing from happening in the future.

Contact us to book in at our North Oakville Clinic serving Oakville, Milton and Burlington in person. We also treat physiotherapy patients virtually all over Ontario!

, , , , , , , , , , , , ,

Am I “Too Old” For Working Out?

As we get older, we may notice more aches and pains.

We are a little stiffer. We don’t jump out of bed as quickly…

We are more prone to pulling a muscle, or “throwing our back out.”

It takes us longer to heal from injuries…

And as a physiotherapist, I often hear people say that this is part of getting older.

Maybe. But it doesn’t mean “it is what it is” and you have no control over your body’s health and fitness!

In fact, as you get older, you will benefit MORE from strength training than you would have when you were younger.

I already walk regularly, so that’s enough exercise

Walking is actually cardio exercise. If you have not recently been on bedrest (and become quite de-conditioned), it will not affect your strength.

Your muscles do not really get enough stimulation to grow stronger from just walking. Their baseline strength is somewhat maintained by regular walks, but there is no added strengthening benefit.

More than that, in order for you to get the cardiorespiratory benefits of walking, you need to feel exertion and raise your heart rate. In other words, a leisurely walk may feel nice but to get the real benefits of cardio exercise, such as:

  • improving heart rate,
  • controlling blood sugar and cholesterol,
  • burning calories,
  • boosting your mood,
  • improving your brain function and memory,

you need to add some pep to your step! 😉 To do this, you can:

  • increase your speed,
  • hold onto small weights,
  • go on rougher terrain (lots of hills, or incline on the treadmill),
  • increase the distance to tire you out and work on your endurance…
Nordic walking
Nordic Walking is associated with improved cardio-respiratory functioning and increased engagement of upper body muscles during walking

Cardio exercise is great at any age and you shouldn’t trade it for strength training. But as we get older, it alone is not enough.

So what is strength training then?

Usually, strength training for your muscles means using resistance (such as weights, or even your body weight) in a repetitive manner. When done regularly, this causes an adaptive response in your muscles to grow larger and more efficient.

Dumbells showing oakville physio clinic near Bronte
Dumbbells are one form of resistance for muscle strengthening exercises.

And why should I bother to do this?

Have you ever heard the term “sarcopenia?” It means the loss of muscle tissue due to aging.

Not only do we lose muscle mass more quickly as we age, but the type of muscle fibers in our body also changes. This leads to reduced muscle responsiveness and power overall.

Strength training can offset these changes. The benefits:

  • Maintain your muscle mass and strength so that you are able to engage in your daily tasks, as well as the activities you enjoy, for a long time to come. In other words, maintaining your strength means maintaining your independence as you get older.
  • Reduce risk of falls (our declining strength is also accompanied by reduced coordination and balance for a number of reasons, which overall increase the likelihood of falls –> long hospital stays –> further muscle strength decline & increased risk of infections)
  • Maintain / improve bone density (as we get older, our risk of osteoporosis increases, and therefore, so does our risk of fractures if we have a fall)
  • Other associated benefits: improved sleep and mood, contribution to weight loss
Oakville Physio showing exercise prescription
Strengthening as we get older means increased independence and enjoyment of life’s activities!

Alright, so how do I start strength training?

Select three days per week, preferably every other day (e.g. Monday / Wednesday / Friday).

Start slow. Maybe just 15-20 minutes whenever in the day works best with your schedule.

Play energetic music, or have the TV on to something you enjoy watching. Your workouts will often reflect your mood 😉

Now, let’s consider the major muscle groups:

  • Chest (pecs): some common workouts include chest presses, flies
  • Back: rowing, lat pull downs
  • Shoulders: shoulder presses, front and side arm lifts
  • arms (biceps and triceps): bicep curls, tricep extensions
  • abdominals (core): bird-dogs, crunches, side crunches, planks, side planks, bridges
  • gluts: bridges, clam shells, side and back leg raises, squats!
  • legs (quads, hamstrings, calves): lunges, single leg deadlifts, heel raises
Bird dogs work our core, bicep curls work our biceps, and squats work our gluts!

You don’t have to start with all of these. Maybe pick a few of these exercises to begin, and gradually add on based on how you are doing. Some of these exercises also work multiple body parts. If you don’t have knee pain, then squats and lunges are great multi-purpose exercises!

  • Often, people will alternate between upper body and lower body workout days. It depends on preference and convenience.
  • Start with body weight only, and as the workouts get easier, start using weights or resistance bands or machines in the gym.
  • Start with 3-4 sets of 6-8 repetitions with high intensity exercises, and 2-3 sets of 12-15 repetitions with low intensity exercises. If a weight is heavy and you fatigue quickly, it is high intensity. If using light weights, or body weight only, it will likely be lower intensity.
  • Look up some free YouTube workout videos, or an app like the free Nike Training Club App, and do only what feels comfortable to you… don’t push yourself too hard when starting out because we need to build up the endurance first, or we risk straining a muscle!
  • Consider consulting a personal trainer for a few sessions to get exercise suggestions and work on your technique.
  • Depending on local COVID-19 restrictions, as well as your personal comfort level, joining an exercise class may help your motivation, discipline, and overall confidence with working out!

If you develop pain as a result from your workouts, rest for a week before trying again. If the pain is not going away, your technique or something else is likely amiss. Contact your local physiotherapist for guidance, especially if you’ve struggled with injuries in the past, or are still recovering from one! If you are unsure about coming in due to COVID-19, we also offer Telehealth appointments!

Telehealth sessions are via video so our physiotherapists have visual of your technique and how you perform certain movements, so they can better assess and provide advice!
, , , , , , , , ,

Back to school…

In-person classes are scheduled to resume in just over a week! That’s hardly any time at all!

What is your back-to-school preparation looking like?

Today we will cover a few tips to get us back into the back-to-school mindset and to make the transition easier…

1. Sleep Quality

Sleep quality is so important. What time is the whole family going to bed and what time are they waking up at during the summer? Will you need to adjust that time once school starts?

It might be a good idea to start practicing getting up a bit earlier and going to bed a bit earlier. Start in small increments!

Did you know that exposure to sunlight early in the morning can actually reset your biological clock and sleep cycle?

It doesn’t happen immediately but if on average you view sunlight at a similar time each day, this will begin to shift your sleep cycle based on that time of day.

  • For this to be most effective, make sure you are actually outdoors and not viewing the sun merely through a window.
  • Do not wear sunglasses unless you are very sensitive to bright light.
  • You do not have to look directly at the sun (nor should you, especially if it is hurting!)
  • Do this first thing in the morning when you wake up (or as soon as able)
  • If it is bright and sunny out, then even 2 minutes is enough!
  • If its overcast, then up to 10 minutes would be needed
  • Bonus points if you go outside for 2-10 minutes around sunset / dusk so your eyes can also be exposed to the fading light
sleep quality is so important, especially for kids as they resume back to school schedule. Oakville Ontario physio blog on back to school tips

2. Meal Schedule

How has your eating / snacking schedule been at home during the summer?

It might be worth it to start adopting a meal schedule that would mirror the one at school!

Bonus points for practicing with younger kids how to open their lunchbox, take out the tupperwear, unwrap the snacks, and then put everything away on their own!

healthy eating and snacking, especially in a back to school routine, are important. Oakville physio blog on return to school tips

3. Getting the backpack ready!

  • If picking out a backpack for a younger child, ensure the sizing is correct. The width of the backpack should be similar to that of the child’s back and shoulders. It should sit just below their shoulders and on top of their hips!
  • Avoid carrying unnecessary textbooks or supplies… the weight of the backpack should be maximum 10-15% of the child’s body weight. Make sure your child is wearing both straps, well-adjusted, to evenly distribute the weight of the backpack.
  • Maybe even a waiststrap might be appropriate if the backpack is on the heavier side!

4. Desk and computer ergonomics…

If you or your child is an older student who will be spending a lot of time in front of a computer for school, make sure the ergonomics are set up for success!

Screen

  • should be ideally at eye level (for laptops, consider a riser table, or connecting it to a larger monitor)

Keyboard and mouse

  • should be close enough so that you are not always reaching your arm forward for them
  • Elbows should be close to body and forearms parallel to ground while using mouse and keyboard
  • A mousepad can avoid bending your wrist too far up and creating strain
  • Avoid having the table too high because that will cause tension in your neck and shoulders!

Sitting

  • sitting as far back in your chair will allow full use of the back support (ideally, the backrest should support the whole back)
  • Feet should be able to fully touch the ground even when sitting all the way back in the chair
  • Adjustable chairs and tables can really help!

Microbreaks

  • Can really help avoid the strain of prolonged positioning
  • Microbreaks can be just getting up to move around, get a snack, drink some water, go to the washroom…
  • They can also be some postural stretches… E.g. wall angels! Neck ear to shoulder stretches! Reaching arms forward as far as you can until you feel shoulder blades pull apart from each other!

5. Team Sports

  • If getting back into team sports, remember…
  • Eat well to fuel up and hydrate!
  • Stretch and warm up… don’t pull something on day 1!
  • Wear appropriate clothing and footwear
  • Listen to your body! Don’t push yourself back too quickly into what you were able to do back in early 2020! If it’s been a whole year since you’ve been that active, your body is going to need time to rebuild that strength and flexibility.
are you getting back into team sports as schools resume in-person? make sure you listen to your body and don't push yourself too hard or overtrain. oakville physio blog on return to school

If you are having any aches and pains transitioning back to school, let us know so we can help! 😊

, , , , , , , , , ,