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Latest Blogs
Choosing the right shoe for youChoosing the right shoe for you
August 26, 2024PhysiotherapyShoes today come in many different shapes, sizes, styles and functions. For many people, the task of selecting the proper shoe for their needs can be a frustrating and sometimes painful process. This article is designed to give you some general tips to keep in mind when you go shopping for new shoes. Every shoe has a purpose. Start by determining what activity will be done in the shoe and select the proper shoe accordingly. For example, if you were planning to go for a hike on rugged, rocky terrain, a running shoe may not be appropriate. A cross-trainer with sturdier soles might be a better choice. Almost all activities have specific shoes designed for that purpose. Just because you were a size 6 ten years ago, doesn’t mean you are now. As we get older our feet continue to get longer due to lowering arches. The lowering of the arches results in longer and wider feet. Be sure to have your feet measured every time you try on new shoes. Every shoe fits differently There are thousands of shoe manufacturers out there today and there is no standardized fitting system. For this reason, two shoes that are both a size 8 could fit very differently from one brand to another. Keep in mind that there are many brands today that have both length and width sizing available. If you have a wider foot, it is better to find a shoe in a wider width than it is to get a longer shoe. The rule of thumb, literally, is to have approximately a thumb’s width between your toes and the end of the shoe when you are standing. Hard to fit feet? Seek advice. If the structure of your foot makes it difficult for you to find proper footwear, you should get advice from a professional who can recommend brands and styles that may work better for you. A certified pedorthist can make recommendations based on foot mechanics and structure. Shopping at independent shoe retailers rather than large chains is often better as they tend to focus on fit and selection. A good shoe retailer will take the time to measure your feet, help select the best shoe for your foot type/activity, and ensure the proper fit. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
Cooldown movements for post-cycling blissCooldown movements for post-cycling bliss
August 22, 2024PhysiotherapyNote: The exercises and/or stretches in this blog are not intended to replace the advice of your clinician. Starting a new exercise, stretch, movement, or activity may result in some expected stiffness and soreness. If you are unsure, please speak to your clinician before attempting any of the suggestions below.    Cycling is a wonderful form of exercise as well as a means of transportation. The fun of generating your own power on two wheels, exploring, going fast or slow, long distances or short, leaving the car behind for an errand, or cycling just for exercise, the benefits are many!  Bicycles are built differently for purpose and cost.  There are bikes that are more upright, allowing a better view of the surrounding area and offer perhaps a bit more comfort and stability.  For long distances, you will see cyclists on drop bars, bent over for less wind resistance and more power.    Whichever style of bike you are on, you are in a similar position of bent hips, weight on the arms, a flexed spine, arms forward and palms down, and extended neck position. A person who is in an aerodynamic position on a road bike may look uncomfortable, but those who are used to long-distance cycling can ride many hours this way. Alternatively, a period of time on an upright bike may cause you to feel a bit sore and tight afterwards.   How can you reduce soreness after bike riding? Doing movements that are opposite to cycling positions can help the body overcome stiffness. Check out these 6 movements you can use to loosen up your body and reduce discomfort from the stresses of cycling. 1. Lengthen your neck The small muscles at the base of your head and top of the neck are placed in a shortened position while cycling. To restore length and reduce tension in these muscles try the following movement. Stand tall and look straight ahead. Use your hand to guide your head straight backwards. Your chin should tuck in, and your ears should come back over your shoulders as far as comfortable. Keep your eyes level, you should not be looking up or downwards. Hold for 3 seconds and repeat 3- 5 times.  2. Open up and straighten out your arms, chest, and mid-back While cycling the muscles of your chest are in a shortened position, while your upper back is rounded. To reverse this, reach both arms back as if you are getting ready to give someone a big hug. You should feel a gentle pulling in your chest. Hold for 1 to 2 seconds, then bring your arms forward to give yourself a hug. Repeat 3- 5 times.  Next, stand with your back and arms against a wall.  Bring both of your arms up to make the letter W. Pull your forearms back a little further and squeeze your shoulder blades together. Keep your chin tucked in and ears over your shoulders. Then, reach your arms all the way up to the sky as high as you can, lengthening your torso and extending your arms. Hold as high as you can for 3 seconds, then bring your elbows down through the W position, staying tall through your spine. Repeat 3-5 times.  3. Move your low back Often while cycling, the low back is in a rounded position. Counteract this by standing with your palms on the back of your hips. Keeping your eyes straight ahead, lean backwards, arching your low back. Move in and out of this position 5 times.  4. Stretch your hips Hip flexors are in a shortened position while cycling and this can lead to hip stiffness and back pain. To stretch your hip flexors, put one foot up on a bench and lunge forward onto that leg by bending your knee. Hold this position for 30 seconds before returning to a standing position. Repeat this twice for each leg. This will lengthen the hip flexors and calf of the leg on the floor, and the upper hamstrings of the elevated leg.  5. Finish with a cool down walk A cool down walk will continue to help loosen muscles and bring your heart rate down after cycling. Walking 5-10 minutes after cycling while taking deep breaths can be key to helping you feel refreshed while you recover.    Let’s keep you cycling! To learn more about post-cycling exercises, see one of our physiotherapists. Following an assessment, they can help you create a plan that fits your activity and body’s needs so that you can perform your best.  To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Marjolein Groenevelt, Clinic Director, Physiotherapist. [...]
3 helpful stretches that can ease your heel pain3 helpful stretches that can ease your heel pain
August 21, 2024PhysiotherapyNote: The stretches in this post are not intended to replace the advice of a clinician. If you are unsure about them, please check with your therapist. Plantar fasciitis is a common cause of heel pain At least 1 million people are currently affected by plantar fasciitis. It is estimated that up to 10% of people worldwide will be affected by this foot condition at least once their lifetime. Understanding your foot The foot is a complex assembly composed of 26 bones, 30 joints and more than 100 muscles, tendons and ligaments. Healthy balanced feet will help you stay mobile and stable throughout everyday activities. This “balancing act” starts with the plantar fascia. What is the plantar fascia? The plantar fascia is the longest band of thick fibrous tissue in the foot. It runs from your heel to the base of your toes. It helps form the longitudinal and medial arch of your foot. The plantar fascia ,together with the small intrinsic muscles of the foot, play an important role in sensation and motor control of your feet. This sensation and motor control is important for coordinated activities like walking or running. Are you at risk for plantar fasciitis? If you’re someone who is actively on their feet all day or someone who is spending a lot of time sitting at your desk, it’s understandable why you may suffer from plantar fasciitis. In fact, individuals who are highly active are at the greatest risk for plantar fasciitis, but sedentary individuals are also a high risk. Some common risk factors include a highly active running regime, prolonged standing or sitting, decreased ankle range of motion, calf tightness, flat-footed, high-arched feet and obesity. What causes plantar fasciitis? Upon sudden weight bearing, most of the load falls between your big toe to your heel, also known as the medial edge of your plantar fascia. As your plantar fascia helps to form the arch of your foot, any excessive load or chronic overload on the arch stretches the plantar fascia. This can lead to injuries occurring at the attachment site of the plantar fascia, otherwise known as the medial calcaneal process. Why do I have pain? The pain is often gradual and most noticeable when taking the first few steps after a long period of inactivity. Most people report pain first thing in the morning or when they stand after a long period of sitting at a desk. There might be temporary pain relief after a short period of activity (e.g. like walking) but the pain quickly returns after prolonged weight-bearing activities. You are probably wondering: “what can I do to help ease this pain?” First things first, you should see a physiotherapist if you haven’t already, They can determining cause of injury and an appropriate course of rehabilitation. They will most certainly help you get back on your feet. In fact, a large majority (90-95%) of people experience symptom resolution within a year’s time. What can you do at home? Activity modifications The first course of action should be modifying the activities that cause your plantar fasciitis pain. Activities that involve repetitive impacts (e.g. running) should be avoided initially. Seek other activities that are non-weight bearing, like cycling. If you are experiencing no pain or tenderness on the plantar fascia for 4-6 weeks, then speak with your physiotherapist to see if you can return to normal activities. Plantar fascia and calf stretches In many instances, pain and symptoms from plantar fasciitis can be alleviated by simply stretching the fascia and your calf muscles before going to sleep, before getting out of bed, and/or before getting up after prolonged sitting at your desk. Calf and plantar fascia stretch using a towel or band Pull back on foot for 30 seconds 3 times with 30 seconds of rest in between. Plantar fascia stretch with massage Pull back on your toes, stretch and massage the plantar fascia as tolerated for 1 minute 3 times with 30 seconds of rest in between. Roll plantar fascia with can, ball or frozen bottle While standing or sitting, roll plantar fascia as tolerated for 1 minute 3 times with 30 seconds of reset in between. Footwear modification Proper footwear or custom made orthotics may also play a role in treating and preventing plantar fasciitis by reducing motion (e.g. excessive pronation) that will relieve pressure on the fascia. Speak to your physiotherapist to examine whether footwear modifications are an ideal treatment for you. Plantar fasciitis is a common foot problem for many people worldwide. Luckily, the recovery for most people is generally effective and well-tolerated if a variety of treatment modalities are used in combination with your home exercises. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Kevin Moncion, an MSc PT/PhD Candidate at McMaster University. [...]
Sore feet? Strains, sprains and pain: what you need to know.Sore feet? Strains, sprains and pain: what you need to know.
July 30, 2024PhysiotherapyOur feet consist of 28 muscles, 33 joints, and over 100 ligaments.  While taking an average of 7,500 steps daily and covering around 60,000 km in a lifetime, problems or trauma in the foot can significantly affect not only the foot itself, but also the hip, the back, and more.  I joined Cregg Webber, Physiotherapist and Paul Makinen, Certified Pedorthist, for an online discussion about the important functions of our feet and common foot conditions.  We also spoke about misconceptions surrounding foot-related issues and shared tips on what to look for when selecting footwear.   Below are some key takeaways from the discussion. Play the video above to watch the full webinar.  1. Your foot has many functions, including being a shock absorber  The foot is an engineering marvel, with multiple different jobs to do ranging from being flexible for both movement and balance, to being a shock absorber. To work as a shock absorber, the arches of the foot play a pivotal role, flexing and flattening slightly to absorb impact, while the plantar fascia and fat pads further enhance cushioning. This intricate system reduces stress on the rest of the body, protecting joints and minimizing the risk of injury.   The main arch is generally categorized into two types: high arch (supinated) and flat arch (pronated). High arch feet are rigid and less shock absorbing, while low arch, or flat feet. are flexible but can overstress structures.   2. Understanding your foot type can help minimize risk of injury  A simple way to determine your foot type at home involves wetting the foot and stepping on something dry, such as paper or concrete, to observe the contact pattern. A high arch leaves minimal contact, a normal arch shows even weight distribution, and a flat arch displays extensive contact.  Your foot type plays a significant role in your risk for particular conditions or injuries. Individuals with high arches often experience a stiffer foot structure, leading to poor shock absorption. This can result in conditions such as plantar fasciitis (pain at the bottom of the heel), stress fractures, and lateral ankle sprains due to the increased stress on the bones and tissues.   Conversely, those with flat feet tend to have overly flexible structures, causing the foot to roll inward excessively. This can lead to issues like Achilles tendonitis (pain in the leg above the heel), shin splints, and medial ankle sprains due to the lack of stability and increased strain on the tendons and ligaments.   3. Foot type and activity level play a factor in determining proper footwear choices   Understanding your foot type is key for selecting appropriate footwear and preventative measures to minimize these risks and maintain overall foot health. Making the proper footwear choices depends on two major factors: foot type and activity. High arch feet will usually do better with a more shock-absorbing style to help reduce impact. This foot type also tends to supinate (tip outward) and therefore, look for a show with a flexible sole.   Flat feet are typically more flexible and therefore tend to collapse under the weight of the body resulting in arch collapse. This foot type usually benefits from more stability in footwear. As the feet collapse, they tend to get wider and need wider-fitting footwear. Key features to look for in shoes include appropriate mid-foot width, enough stiffness to provide stability, and a spacious toe box.   For diabetic feet, ensuring a good fit, avoiding shoes with lots of seams inside, and regularly checking the inside of shoes for foreign objects are crucial to reduce potential issues.   Orthotics, which can be custom made to your foot and placed in the shoe, can also provide support for all foot types, promoting normal movement while reducing strain.  4. Physiotherapy and/or pedorthic care can help keep you “on your feet”   With a focus on treatment and prevention for foot-related issues, physiotherapy helps improve strength, flexibility, and balance through education, targeted exercise, and manual therapies alleviating pain and improving mobility. Pedorthic care creates customized footwear and orthotics tailored to your specific foot type and condition, providing the necessary support and alignment.    Together, these approaches can help to manage or prevent conditions such as plantar fasciitis and neuropathy, leading to optimal foot function and overall mobility. By combining the expertise of physiotherapists and pedothists, you can enjoy an active lifestyle, supporting your independence and quality of life.  To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Andrea Kaye, BScPT, Dip Manip, CGIMS, FCAMPT | National Manager, Clinician Talent [...]
How to support someone struggling during the holidaysHow to support someone struggling during the holidays
December 18, 2023Occupational TherapyIs someone you know struggling with their mental health? It can be difficult, scary, and stressful when someone you care about is dealing with a mental health problem. You might be wondering how you can support them. We often know what to do when they get the flu or a cold, but what can be done for a mental health concern? Well, let’s get down to the importance of mental health support for friends or family members. Families can be complicated, and connections will vary. Some people may have a strong bond with their families – spending quality time with each other every day. Other families however, may be more distant due to different circumstances and may not live close to each other or spend much time together. When someone is struggling with a mental health problem, supporting them can make all the difference in their recovery, so it’s important that you show your love and support in any way you can. Often, talking about mental health can feel uncomfortable and is easier said them done. Supporting someone who care about may involve recognizing when they are feeling emotionally unwell, having caring and supportive conversations, and help when you can. This can also include offering to help them find a qualified mental health professional. The holidays can be challenging The holidays can sometimes bring on feelings of stress, anxiety and/or depression. Feeling financial burdens due to holiday expenses like travel, gifting or even hosting a gathering for example, can contribute to these feelings. Feeling overwhelmed can also take away from the time someone reserves for self-care and can increase the difficulty of balancing and organizing everyday responsibilities. The holidays can also be a time of happiness and joy, but it’s important to recognize if you or someone you know is having a hard time. The signs aren’t always easy to spot, but here are some of the more common ones: Feelings of hopelessness, worthlessness, guilt and / or sadness. Increased frustration, anxiety, irritability or restlessness. Loss of interest in most hobbies or activities. Difficulty sleeping or oversleeping. Tiredness, decreased appetite and lack of energy. Fixation on past failures. Trouble concentrating, focusing, or thinking. 6 tips that may help Acknowledging your feelings, do not force yourself to be happy just because it’s the holiday season. Mindfulness activities (meditation, reading, yoga practices) can help you focus on the present. Staying active, like walking outside or putting some time away for an enjoyable activity. Set realistic goals around the holiday season, don’t overextend yourself. Seek help, talk to someone you trust about what is bothering you. Remember you are NOT alone if you are having a hard time, the holidays can be difficult times for many. [...]
5 tips to improve your self-care this holiday season5 tips to improve your self-care this holiday season
December 18, 2023Mental Health / Occupational TherapyThe holiday season is here and there can be a lot of planning for the season underway! It can be easy to lose track of the self-care activities in which we engage throughout the rest of the year that keep us healthy and happy. Here are some tips to consider to improve your self-care this holiday season: 1. Keep up the exercise Often times during the holidays, people will skip their normal exercise routines including walking. This results in losing a very potent stress reliever. Rather than skipping workouts all together, I would encourage people to simply scale back if they find that they don’t feel like doing their regular workout routine. Engaging in physical activity is something I recommend to every client I work with because it helps improve mood, concentration, and even sleep. Research has shown that regular exercise (lasting at least 10 minutes per day) triggers the release of serotonin and dopamine in the brain (the same hormones that are targeted by anti-depressant medications), which can buffer against stress, anxiety, and depression. A morning walk is a powerful tool in your toolbox! 2. Respect and protect your sleep Few things can have as much positive impact on physical and mental health as much as restorative sleep. A good sleep can help us feel recharged, energetic, and motivated. During the holidays, people may disrupt their sleep schedule to stay up later than usual. Here are three things that you can do to make sure your sleep is protected and as restful as possible: Cut back on the caffeine and sugar for at least four hours before bed. These are stimulants that can keep you awake. Try a herbal tea or unsweetened carbonated water! Skip the naps, especially the ones after large meals, so that you’re more tired at bedtime. If you do nap, limit the nap to no more than 30 minutes and in the earlier part of the day. Pass on the goodies and leftovers in the fridge for at least three hours before bed so that you’re not kept awake by heartburn, indigestion, or sugar headaches. 3. Practice gratitude Gratitude is another activity that can improve our reactions to stressful situations and to be more receptive to the good things around us. Research has demonstrated that even pondering the question, “what am I grateful for?” can increase levels of dopamine and serotonin in the brain, even when you can’t think of an answer. Practicing gratitude can be as simple as reviewing what you are grateful for each day. This can be done mentally, or through the use of a simple gratitude journal (app-based or good old-fashioned paper-and-pencil) where you write down the actions, activities, people, or memories for which you are grateful You can ask your friends, family, and children what they are grateful for and share in the gratitude of others.What a gift to share! 4. Make space for difficult feelings The holidays can often be difficult times for many people. If you notice yourself repeating unhelpful habits, try to take a step back to make sense of what’s going on. The more you try to make sense of and confront your emotions, the less scary they can become. This makes it easier to sit with those difficult emotions. 5. Enjoy the present moment One thing that can improve our enjoyment of the holidays is being present for the moments happening all around us. Noticing the small things right in front of us can allow us to feel grounded and present and improve our enjoyment of the holidays. Do what you are doing when you are doing it! Notice the wandering mind, non-judgmentally and return to the present moment. A good deep breath can help us press the “reset button” on the moment. Remember to take it easy and allow yourself the space to open up and enjoy each moment as it happens. Don’t forget to share some smiles and laughs over that video chat with family or friends, and savor every bite of that holiday meal. If you are experiencing anxiety and are having a difficult time, we have occupational therapists, psychologists, psychotherapists, counsellors and social workers that can help. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Rob Tyndall. [...]
Safety tips to prevent falls at home and around the houseSafety tips to prevent falls at home and around the house
November 22, 2023Physiotherapy / Vestibular RehabilitationIt’s always a good time to take a step back and review your home environment to lower your risk of injury. Though you can’t prevent ice and snow from coming this winter, you can be pro-active and take steps to prevent falls at home or around the house. Numerous factors can increase your risk of falling. Conditions such as inactivity, heart problems, stroke, reduced hearing, vision or balance, muscle weakness, Parkinson’s, are some medical risks while improper footwear, poor lighting, loose rugs or clutter are environmental risks. That being said, a little pre-planning and some simple solutions can make a huge difference. Safety tips for your home One in three Canadian seniors experience a fall each year, and about half of these occur at home. Falls usually occur while doing a normal, daily task such as getting in and out of bed or getting into the bathtub. Falls are the leading cause of injury and hospitalization among seniors and can result in physical injuries such as bruises, fractures or even a brain injury that significantly reduce quality of life. Balance problems can increase the risk of experiencing a fall. Balance requires input from many areas: your visual system, the balance system of the inner ear as well as sensors of position and movement in your feet and legs, so if one or more of these systems are damaged as a result of injury or disease, the risk of experiencing a fall increases. Home safety checklist Remove loose carpets, area rugs and mats Clean up spills when they occur Remove clutter Secure power cords away from floors Choose anti-slip flooring, especially for stairs Install and use handrails on stairs and in the bathroom Ensure all areas are well-lit, especially stairs and doorways Use footwear that fits (with non-slips soles) and avoid shoes without backs Review the side-effects of medications with your physician or pharmacist, especially those that may lead to falls (e.g. dizziness) Follow the recommendations of your medical professionals regarding the use of walkers or canes Keep a cell phone with you or get a personal emergency response system Staying safe around the house You should also be preparing for balance challenges that will come along with the cold weather. Here are three simple tips to prevent falls around the house this winter: 1 – Pick up some anti-slip traction aid like Lava Grip or Traction Sand from your local hardware store. Sprinkle the product on areas that will become icy when the temperature drops. 2 – Buy some heavy duty grips (i.e. ICEtrekkers) from your local sporting goods store to put on your boots for those winter walks. Just make sure to remove them before stepping on hard indoor surfaces, which they can slide on! 3 – Install motion sensor lights so that you’re not caught trying to navigate to your door in the dark as days grow shorter. If you’re feeling unsteady or having some “close calls” with falls, you should talk to a healthcare professional. Vestibular therapists at Lifemark can evaluate contributing factors, measure your balance and determine your fall risk. They can then teach you techniques that have been proven to reduce fall risk and work with you to monitor progress. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Sheelah Woodhouse, PT, BScPT, Vestibular Physiotherapist. [...]
7 suggestions to help you get ready for the holidays7 suggestions to help you get ready for the holidays
November 22, 2023Occupational Therapy  As we approach the holiday season, consider these 7 suggestions to help you get ready for the holiday season: 7 suggestions to help you get ready for the holidays 1. Participate in a gift exchange Instead of buying multiple gifts for multiple people, arrange a secret santa or yankee swap. Suggesting a gift exchange where family members or friend’s names are placed into a hat and each person picks one name to buy a gift for is a perfect way to keep spending simple. This way you can find that one perfect gift. Placing a spending limit on the cost of this gift is also a great way to keep expenses reasonable. 2. Shop early  This allows time for you to shop around for the perfect gift and find the best deals! You can also plan your meals for the holiday season and start purchasing non-perishables or frozen items ahead of time. Watching for sales and giving yourself time can save you time and money! 3. Pinterest is your friend Nothing says “someone is special” than a unique, homemade holiday gift! There are a lot of fun (and affordable) holiday gift ideas that can be found on the internet. When you are out shopping, browse the internet before your purchase. There are often easy instructions to recreate that store bought idea. 4. Don’t be afraid to set a budget It is important to know what your budget for the holiday season is, and to stay within it. 5. Make a plan and be organized Make a list of all of the gifts that you are buying, and keep track of sales and coupons so that you can take advantage of deals as they arise. This can apply to home decor, party supplies, and holiday food. Using a spreadsheet can help you organize your gifts, receipts and finances effectively in one place. Keeping track of how much you spend on the holidays can assist you with budgeting for the following year. 6. Instead of a holiday party, enjoy a holiday hike Hiking or participating in a winter activity is a great way to appreciate the fresh air and company of friends and family. A quick outdoor hike is often easier to plan than a big holiday party. Read our blog on winter activities for some fun suggestions. 7. Connect with others A nice chat with a friend while drinking a cup of delicious hot chocolate is the perfect way to celebrate the holidays. If you’re still concerned about seeing a large group of people in person, it is also a great way to socialize virtually. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Debra Vieth-Morse, B.Sc. O.T. Reg. (N.S.), Occupational Therapist. [...]
Looking for a new aerobic routine? Try the exercises in this videoLooking for a new aerobic routine? Try the exercises in this video
November 21, 2023Exercises / Physiotherapy / Stretches  Note: If you have not been physically active or have any questions, check with your primary healthcare provider before starting a new activity program. If you feel dizzy or unwell while exercising, stop and rest before continuing. If the situation does not improve, consult a healthcare professional before continuing. An aerobic activity routine can have several benefits to your health and wellbeing. If you’re older, an aerobic activity routine can also help prevent falls. Falls are the most common injury in older Canadians and one of the leading causes of hospitalizations related to injuries in seniors. 85% of senior injury related complications are due to falls. Fear of falling can lead to decreased physical activity that can increase the risk of falls. The good news is you can increase your physical activity with aerobic activity. What is aerobic activity? Aerobic activity is any activity that gets your heart pumping and you breathing heavier. Some common examples include brisk walking, cycling, swimming and running or jogging. However, anything you do that gets your heart rate and breathing rate up is considered aerobic activity. Everyday examples are dancing, either alone or with a partner, gardening – raking leaves, shoveling snow, cross-country skiing, household chores, and vacuuming. Keeping your body strong by using your muscles, (so you don’t lose them) while working on coordination and endurance with aerobic activity can help you prevent falls. The best part is you don’t need equipment and you can do aerobic activity indoors within your home if the weather conditions are not the best. Why should we do aerobic activities? Aerobic activity has many benefits. Here are some of them: Physical benefits: Increased lung, heart health and endurance in sedentary seniors Decreased long-term inflammation in the body that is associated with chronic disease progression such as diabetes, arthritis and heart disease Decreased blood pressure Improved sleep Mental wellness benefits: Improved mood and mental health (decreased depression-like symptoms) Thinking process benefits: Improved working memory Improved problem solving You want to do aerobic activity, now what? When doing these activities, it is important to have a warm-up to get your muscles ready for work to prevent injuries and a cool down to support recovery of your heart and lungs. A warm-up can be as simple as a 2-5-minute walk or march (see the example in the video or image below) A cool-down should include deep breathing to promote relaxation and stretches of major muscle groups (see the stretch examples in the video or image below). When engaging in aerobic activities it is important to consider safety. The video gives you two options for performing activities; sitting and standing. Feel free to alternate between them as needed and as you are comfortable. Make sure to have a clutter-free space to do your exercises and you should use the back of a chair or a steady counter or wall to help with balance as you exercise. Example warm-up Total time: 2 minutes Slowly march on the spot for 30 seconds March slowly while lifting your arms up one at a time for 30 seconds March while lifting your arms out to the side one at a time for 30 seconds Alternate fast and slow marching in 5 second intervals for 30 seconds Example cool down Total time: 2 minutes Stretches (hold each for 15-30 seconds), take deep breaths to help with relaxation Arm across chest stretch for 15s on each arm Triceps stretch for 15 seconds on each arm Quad stretch for 15 seconds on each leg Sitting hamstring stretch for 15 seconds on each leg Exercise guidelines When starting an aerobic activity program, consider the FITT principle; Frequency, Intensity, Type and Time. In terms of frequency, you should start slow and do aerobic activity 2-3 times a week, working your way up to 5-7 times a week. When exercising, you want to work at an intensity where you can talk (carry on a bit of a conversation). If you can sing you can work a little harder and if you are gasping for breath you should tone down your effort a bit. You can also measure how hard you think you are working with the modified borg scale. Types of aerobic activities can be anything that get your heart pumping and your breathing rate up – be creative! The time spent doing aerobic activity will vary. Canadian guidelines for physical activity recommend that adults aim for 150 minutes of total of moderate to vigorous physical activity a week. You can start slowly with a 10 minute session and gradually build up to 25 or 20 or 30 minute sessions. Remember slow progress is still progress. In this case, slow consistent progress is what you want to aim for. If you have any specific concerns or questions physiotherapists and kinesiologists can help. As experts in movement, they are knowledgeable about exercising and can help with any modifications or concerns about exercising with injuries. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Ann Szczepanski, a Physiotherapy student from the University of Toronto. [...]
Concussions: myths, facts, and recovery guidelinesConcussions: myths, facts, and recovery guidelines
October 19, 2023concussion / Occupational TherapyLifemark registered physiotherapists Janine Ankenmann and Cregg Webber discussed how to identify concussions, myths around management, and steps to return to learning, home or work activities in a free webinar. Over half a million Canadians sustain one or more concussions each year, the majority of which result from falls and motor vehicle accidents (not sport). Resulting from a direct hit to the head or jolting of any part of the body that causes the head to move back and forth rapidly, a concussion can greatly affect a person’s ability to engage in everyday activities, including school, work and home. Below are five key takeaways from this session. To learn more please view the webinar above. 1. No two concussions are the same. Concussions take on a variety of forms and can differ from injury to injury and person to person. Symptoms can be grouped into buckets based on the body system or function involved such as cognitive function, psychological and emotional conditions, sleep dysfunction, neck-related, vision-related, vestibular and balance challenges, and autonomic nervous system involvement, which includes blood pressure, and heart rate and breathing changes among several other subconscious body functions. Some people may experience drastic changes in emotions or moods or feel like they may have a breakdown and don’t know why. Others may feel off balance, dizzy, or have difficulty driving. Concussions can cause a variety of symptoms which differ in type and severity for everyone. A thorough assessment of the individual is necessary to best guide treatment, education, and modifications for activity. 2. Tools like the CRT 6 can help you identify whether a concussion has happened, what symptoms to watch out for, and when to call an ambulance. The Concussion Recognition Tool 6 (CRT 6) was developed as an awareness tool that anyone can use for identification of concussions in children, adolescents, and adults, and immediate management of the injury. The CRT 6 red flag symptoms are observable signs after an injury that indicate immediate referral for urgent medical care. The tool also highlights visual clues that may suggest a concussion has happened, and questions to ask an injured individual to assess their awareness. 3. Early assessment with a knowledgeable health care provider is a predictor of good outcomes. It is important to get assessed right away after an injury or if a concussion is suspected. The first 48 hours (about two days) after injury is when the brain is in its most vulnerable state. Early assessment and treatment provide education on how to safely engage the brain while modifying activity. Early care from a Lifemark clinician may look like introducing manual therapies dependent on symptom types or modifying activities of daily living to reduce the sense of overwhelm. By dispelling any fears around the injury, proactive assessment and intervention is the best way to promote recovery by setting an individual up on the right path to manage their symptoms and achieve health goals. 4. Safe recovery involves gradual increases in activity as symptoms improve. Whether returning to school, work, or other daily activities, small and gradual increments of pre-injury activities should be introduced. For instance, return-to-learn may initially involve just listening, taking regular breaks, and spending time with others to avoid isolation. Return-to-work may involve working part time and gradually increasing work related tasks and in-office days. These activities may cause some aggravation of symptoms, but they shouldn’t worsen by more than 2 points on a 10-point scale and any increases of symptoms should not last more than 1 hour. 5. Length of recovery depends on many factors. While the vast majority of people experience a resolution of their symptoms within 30 days following a concussion, the actual time it takes to recover depends on a variety of factors. The presence of any pre-existing conditions such as migraines, or a learning disability, may lengthen recovery time. Increasing age also increases recovery time. Adolescents heal faster than people in their 20-30s, who heal faster than those who are over the age of 65. The greatest control an individual has over their own concussion recovery is an active involvement in their recovery journey. By sticking to the treatment plan, modifying tasks while monitoring symptoms, and gradually reintroducing activities, patients can support and achieve their health goals. Predictors of a positive recovery from a concussion injury include early recognition, immediate removal from activity, early access to care, appropriate and timely education, and time limited (48 hours) active rest followed by gradual resumption of pre-injury activity. If you or a loved one has sustained a concussion and would benefit from knowledgeable care, check out our locations page to find a clinic near you or book online with a concussion-focused clinician here. This blog originally appeared on Lifemark.ca and was written by Krista McIntyre, Reg. PT., M.Sc.PT., H.B.K., National Director of Program Development, Specialty Services. . [...]