tag:blogger.com,1999:blog-17610468195981813742024-03-12T20:10:10.049-07:00OttawaPhysiotherapyBenhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.comBlogger53125tag:blogger.com,1999:blog-1761046819598181374.post-32379948383571482872014-03-31T18:50:00.001-07:002014-03-31T18:52:37.327-07:00Pes Anserine Bursitis, or "My knee hurts!"<div dir="ltr" style="text-align: left;" trbidi="on">
Knee and back pain are kinda like a really good steak: everyone has experienced it, or at least knows someone who has. The types with flashy names like "runner's knee" (patellofemoral pain) or "lumbago" (lower back pain) get all sorts of attention, but what about poor old "hurt goose's foot"?! An awkward way of describing for anserine bursitis, it doesn't really tell you what's going with your knee, does it? Not to worry, that's what we're here for.<br />
<br />
Because it often pops up right alongside other knee problems (MCL tear anyone?), this injury is often overlooked. The "goose's foot" refers to the pes anserinus, the conjoined leg tendons that connect to your tibia, just below your knee cap, on the inner side of your lower leg. They're most there to flex the knee, but also stabilize it side-to-side.<br />
<div style="text-align: center;">
<img class="irc_mut" src="http://www.theinjuredknee.com/wp-content/uploads/2011/08/knee_bursitis_pes_anserine_cause01-300x300.jpg" height="300" id="irc_mi" style="margin-top: 73px;" width="300" /></div>
<br />
Guess it's not surprising then that pes anserine injuries are found most commonly in young individuals playing
sports with lots of side-to-side movement. Risk is also increased in people with tight hamstrings, who overpronate when running, or who are obese. Pain normally creeps in when going from sitting to standing or climbing up stairs, but walking along a flat surface feels just fine. Especially when the injury is due to some feat of athletics, the pain can occur when stretching the hamstrings or reproduced with some stretches by your physiotherapist. <br />
<br />
Not a young buck but still struggling with knee pain you think might fit that description? Pes anserine bursitis also occurs in older patients with articular cartilage damage. It often coincides with osteoarthritis of the knee, increasing the severity of pain and functional limitations.<br />
<br />
So, hurty knees, what are you going to do? No matter the knee pain, it's important to have it diagnosed, since there are SO many different things that could be going on. If it is pes anserine bursitis the first thing you'll likely be prescribed is rest. Anti-inflammatory medications will help with swelling and pain, but won't fix the problem. Physiotherapy is what you'll need to correct the biomechanics that lead to your injury, and
ultrasound or electrical stimulation will also help reduce inflammation. Take action now and count your lucky stars: the need for surgical
intervention is rare for this injury!</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-53668810502555622852014-03-19T18:27:00.001-07:002014-03-19T18:27:11.436-07:00Thumbs...down. Skier's thumb is no fun.<div dir="ltr" style="text-align: left;" trbidi="on">
Winter just. won't. end. Good! That means you're all still skiing, and today's post is still relevant. <div>
<br /><div>
Kidding! Of course this post is relevant, it's about an injury commonly know as skier's thumb, but it doesn't actually discriminate. We're referring to a tear of the ulnar collateral ligament in the thumb after an extreme force pulls the thumb away from the palm of the hand. That extreme force could be you hurtling down a mountainside with a ski-pole in hand, bailing, and falling while holding onto the aforementioned pole. Or you could've been rock climbing, or you might've caught a ball funny, or were playing a ridiculously violent game of rock-paper-scissors. Doesn't matter how it went down, we're going to talk about your sore thumb.</div>
<div style="text-align: center;">
<img src="http://www.hughston.com/hha/b_14_1_2a.jpg" /></div>
<div>
<br /></div>
<div>
About that thumb, it's sore, yeah? Feels weak when you pinch or pick things up? See a bit of bruising around the joint? Run your other hand along it and maybe feel a little bump? Take a deep breath, and don't panic. Our physiotherapists know just what to do.</div>
<div>
<br /></div>
<div>
If it's a minor tear and you get in right away, you'll probably be right as rain after a few physiotherapy sessions. You may need to immobilize your thumb with sports tape when doing activities, and your physiotherapist can give you some guidance. If your injury is more serious, you may need to immobilize the thumb with a "thumb spica" cast for a few weeks. Immobilization is important to let the ligament heal, and then treatment to help get your strength and range of motion back can begin.</div>
</div>
<div>
<br /></div>
<div>
Think you've got a case of skier's thumb? Give any of our clinics a call to see a physiotherapist. Otherwise, thumbs up for a few more days of skiing!</div>
<div>
<br /></div>
<div>
<br /></div>
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-42668187105262454132014-02-28T11:31:00.000-08:002014-03-02T11:35:10.215-08:00Old or recurring injuries? Stop 'em now!<div dir="ltr" style="text-align: left;" trbidi="on">
If you've been injured in the past or exercise regularly, and haven't fixed the aches, pains, or sore spots that keep nagging at you, we hear you. Whether you've just tweaked a little something that keeps aching or have an injury that keeps on coming back for more, it's time to get them straightened out so you can be in tip top shape come the sunshine!<br />
<br />
Injuries happen, and an ache or pain that dissipates in a few days is usually nothing to worry about. If it's lasting for weeks or months, or happens to reoccur, that's a sign that something isn't quite right, so it's time to stop ignoring it! Even if the pain is mild, don't try to be macho - pain can cause your body to alter it's mechanics which leads to unnecessary stress on joints, ligaments, muscles and tendons.<br />
<br />
These pains are likely due to overuse or a small injury to a tendon or muscle. While taking something like ibuprofen can make you feel right as rain, it doesn't take care of the problem. Exercising through the masked pain and swelling can leads to chronic inflammation, causing weakness, tissue breakdown, more pain, more swelling and BAM! You're got yourself a nagging injury.<br />
<br />
So what do you do? The first step is to apply heat before exercising, and use RICE (Rest Ice Compression Elevation) after training to help control the pain and swelling. It will help you control the symptoms best without having to slow down too much, but again, it's not going to fix the problem. It's time to see the physio, be evaluated and figure out what the issue is so you can say buh-bye to that pain-in-the-whatever.<br />
<br />
Instead of quitting exercise because something hurts, your physiotherapist will set you up with a personalized treatment plan, including exercise options that won't aggravate your injury. The plan will also include advice on how to modify your training techniques so you can keep doing the activities you want, but pain free.<br />
<br />
Once your physiotherapist helps make that pain a distant memory, be sure to start ramping up your normal activity slowly. Again, most of these sorts of injuries are due to over training, so getting back at it too hard or too fast will land you right back in injury land!<br />
<br /></div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-16150522425173089202014-02-09T11:55:00.001-08:002014-02-09T11:56:15.519-08:00Don't get shut out: preventing groin strain<div dir="ltr" style="text-align: left;" trbidi="on">
With the Winter Olympics now in full swing, almost everyone in the country is thinking about one thing: HOCKEY! We know offsides and icing are common in hockey, but unfortunately so are groin strains.Whether you are a back yard rink rat or a 2018 hopeful here are some tips to keep you on the ice and off the injury reserve:<br />
<div>
<br /></div>
<div>
<b>WARM UP:</b> this is most often on the injury prevention list because it is SO important! Make sure to warm up completely, including dynamic or movement stretches. If you aren't sure what that means, ask next time you're in and your physiotherapist would be happy to explain these to you.</div>
<div>
<br /></div>
<div>
<b>STRETCH THIGHS DAILY:</b> stretch both the inner thigh and outer thigh muscles daily. While tight groin muscles can lead up to a strain, you should also stretch your hamstrings to keep your muscles balanced.</div>
<div>
<br /></div>
<div>
<b>REGULAR MASSAGE & MANUAL THERAPY: </b>regular massages from a massage therapist and regular manual therapy from your physiotherapist helps to keep your muscles flexible. They also help to break down old scar tissue and help with trigger points that could lead to injuries later on.</div>
<div>
<br /></div>
<div>
<b>PRACTICE SPORT-SPECIFIC DRILLS: </b>sudden changes of motion during play can cause groin strains, but practising the movements helps your muscles adapt and become stronger while doing them. Based on the sport your play, and the condition you are in, our physiotherapists can assign exercises specific to your needs. </div>
<div>
<br /></div>
<div>
<b>WORK ON CORE STABILITY: </b>a strong core is a stable base for the movements you'll be doing no matter the sport, and can reduce the chance of straining your adductor.</div>
<div>
<br /></div>
<div>
<b>IMPROVE YOUR PROPRIOCEPTION:</b> proprioception is your body's ability to know what part of it is doing without looking at that part. That seems a bit confusing, but it's how you can walk up stairs without looking at your feet, or put food in your mouth without a mirror. That seems like the sort of thing you might not be able to improve, but it's based on balance, coordination and agility. Balance and sport-specific movement work improve your proprioception, improve your stability and all that helps to avoid injury.</div>
<div>
<br /></div>
<div>
<b>STRENGTHEN THIGH & HIP MUSCLES: </b>strengthening the muscles involved in the movement responsible for an injury increases your stability in that area. It is important for preventing injury, but especially for preventing a reoccurrence if you've already been injured. Your physiotherapist can determine where your muscle imbalances are, and assign exercises specific to your needs.</div>
<div>
<br /></div>
<div>
<b>REST:</b> make sure you rest! Over training leads to fatigue, which most definitely increases your risk of injury. Use it as your excuse to watch some of the games! Go Canada!</div>
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-79937105491208815832014-01-20T17:38:00.000-08:002014-01-20T17:38:01.374-08:00Don't get snowed in! How to Shovel Snow and Prevent Snow Removal Injuries<div dir="ltr" style="text-align: left;" trbidi="on">
With all the snow we had this past weekend (and all that's surely still to come), many of you are probably best friends with your shovel. If you're lucky enough to have teenagers to do it for you, pass this on to some of your less fortunate friends. Those of us who are stuck shovelling, huffing, and anticipating a hot cuppa afterwards often think of snow removal as just another of the joys winter brings, but in all seriousness, it can actually be dangerous! Every winter people are injured while shovelling or using a snow blower, so heed these tips to make sure you aren't one of them:<br />
<br />
<b>Look out: </b>watch out for icy patches or uneven ground, since a fall could be worse than just having to shovel a bit of snow. Make sure to keep scarves and hats from blocking your vision, you need to watch where your shovel or blower is going too.<br />
<br />
<b>Warm-up:</b> warm up with some light exercise inside for 10 minutes before you go exercise by moving snow outside. Once you're back inside warm up again with a nice hot drink.<br />
<br />
<b>Pace yourself:</b> just like any other exercise, be sure to take breaks when you need them, and don't get dehydrated. You don't feel as thirsty when it's cold, but you need to stay hydrated all the same. If you've gone at it too hard and experience chest pain, shortness of breath of other signs that indicate a heart attack be sure to stop immediately and call 9-1-1.<br />
<br />
<b>Pace your blower: </b>snowblowers can help make quick work out of clearing a driveway, but if used improperly could leave you with a back injury. They are designed to move at a particular speed, so don't be trying to force your blower to go faster - it's already doing the work for you!<br />
<br />
<b>Pick your weapon wisely:</b> if using a shovel make sure to pick one that is comfortable for your height and strength. Using a shovel that is too heavy, too long, or even too short is not only asking for injury but also makes shovelling less efficient.<br />
<br />
<b>Just don't do it:</b> if you have a medical condition or do not exercise regularly, make sure to check in with your doctor before braving all that white stuff. Snow removal places high stress on the heart, and you might be better off hiring someone to remove the snow for you.<br />
<br />
<b>How to shovel snow without injury:</b><br />
<br />
<ol style="text-align: left;">
<li>Push the snow, instead of lifting it, as much as possible</li>
<li>If you need to lift the snow, lift with your legs by squatting with your back straight; don't bend at the waist</li>
<li>Only scoop small amounts of snow at a time, and remove deep snow in pieces: holding a heavy shovel of snow with your arms outstretched puts strain on your spine</li>
<li>Walk the snow over to where you want it, do not throw it over your shoulder to avoid twisting your back.</li>
</ol>
<div>
That's it! We might not be able to make it fun, but with these tips and snow removal should be easy and injury free. If you've already hurt yourself dealing with snow this winter, be sure to give any of our clinics a call. Our physiotherapists would be happy to assess the injury and help get you back to pain free!</div>
<br />
<br /></div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-20856686452843799542014-01-06T11:02:00.002-08:002014-01-06T11:03:37.881-08:00Avoid Winter Injuries<div dir="ltr" style="text-align: left;" trbidi="on">
The ski hills are open, the canal is frozen, and you have to wake up 30 minutes earlier to shovel the driveway. Oh, what joy winter brings! All that snow and ice can also bring along injuries, so it's important to take extra care out there. <br />
<ul style="text-align: left;">
<li>Be careful: yeah, yeah, take care because it's slippery out, we all know that. Most of us don't heed that advice though. When winter strikes you get winter tires and drive more slowly on icy roads. You should take the same care with yourself. Wear shoes with good traction for walking around and keep an extra pair at the office to make sure you're still conforming to dress code. Allow a little extra time for getting around and moving a bit more slowly will help you avoid the embarrassment of slipping when you're out in public, and save you a bruise or two!<br /> </li>
<li>Warm up: in this weather, the only warming up you want to do is by the fire with hot cocoa after a full day on the slopes. You should also be warming up <i>before</i> you start. Do the first 10 minutes of your skate/ski/snowshoe at a slower pace. Start with a few blue runs before you drift over to the black diamonds.</li>
<li>Cool down: when it's cold outside your instinct is to dash into the chalet right after a session. Don't just stand about in the cold, but remember to dial down to a lower intensity before you finish up for the day. It signals to your body that activity time is coming to an end, and the drink you've earned is soon to come. </li>
<li>Start slowly: New Years Resolutions and months of non-winter sports can lead to "too much too soon". Where does that get you? Very likely injured. Off-season cross training is the best way to make sure you're ready once the snow base builds, but not everyone has thought that far ahead. If you haven't, start slow. Or come in to see one of our physiotherapists: we can help identify any imbalances or instabilities you might have. Call any of our clinics so we can help you stay injury free now, instead of treating you for the rest of the year! </li>
</ul>
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-77380879598031765962013-11-01T10:48:00.001-07:002013-11-01T10:48:07.955-07:00Plantar fasci-what-is?!<div dir="ltr" style="text-align: left;" trbidi="on">
Lower back pain is something we can all imagine, but what does it mean if your plantar is fasciating (no, that's not actually a word)?! Today we're going to talk about plantar fasciitis, a common injury you have likely heard about in passing. Now you'll be able to do more than just steer the conversation towards the weather.<div>
<br /></div>
<div>
There's a band of connective tissue running along the sole of your foot, known as the plantar fascia.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://wmwmarathon.com/wp-content/uploads/2007/03/ww5rj48.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="318" src="http://wmwmarathon.com/wp-content/uploads/2007/03/ww5rj48.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
Normally it just chills out supporting the arch of your foot, but if it gets stretched too far it can tear, causing inflammation. That inflammation leads to pain, and is referred to as plantar fasciitis.</div>
<div>
<br /></div>
<div>
What causes plantar fasciitis? Good question. Sometimes physiological things like flat feet or high arches, if left to their own devices, can cause it to arise. Or a sudden change in how your feet need to support you, such as an increase in activity or increased weight gain might bring it on. It's a common injury in runners, especially after increasing training volume or switching from running on a soft surface to a harder one.</div>
<div>
<br /></div>
<div>
The pain is typically felt on the bottom of the foot, close to the heel. It might fade and reoccur in an unpredictable pattern, or disappear completely only to return after a single workout. So you've got some tenderness on your heel, how do you know if you've got plantar fasciitis? Ask yourself the following questions:</div>
<div>
<br /></div>
<div>
Does it hurt especially when you wake up in the morning?</div>
<div>
Does the pain go into the rest of your heel or the arch of your foot?</div>
<div>
Do you notice the pain when you've stood up after sitting/lying down for a long time?</div>
<div>
Does the pain occur after/during activity?</div>
<div>
<br /></div>
<div>
If you answered yes to any of the above, you may very well have plantar fasciitis. Icing the site of inflammation, adding more rest into your daily routine or substituting your normal exercise with non-weight bearing activity (such as swimming) are all options to help reduce your pain. While some cases will be helped greatly just by stretching tight leg mucles, while others may need custom orthotics. So feel free to give us a call, and any of our physiotherapists can help diagnose the cause of your specific pain. Then we can recommend the course of action that you need to get moving again, pain free.</div>
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-85374539036898076352013-10-04T09:59:00.002-07:002013-10-04T09:59:45.244-07:00Don't cool off your exercise routine!<div dir="ltr" style="text-align: left;" trbidi="on">
The weather around here is starting to get a wee bit chilly, and for most people that means hibernating for the next eight months until we see warm days again. DON'T DO IT! You can still play outside if it's cold, and your body will be all the better for it, cross our hearts. If you're not sure how to go about it without losing an appendage to frostbite, pay attention! Here are some tips for cold weather workouts:<br />
<br />
<b>LAYER:</b> yes, it will be cold when you first get going, but you most certainly will warm up. Wearing layers means you can put off the chill before you start to get going, and can peel layers off as you start to warm up. You can also keep your gross, sweaty layers in close, but more importantly away from breezes that'll give you the chills.<br />
<br />
<b>WEAR MITTENS: </b>you might think wrapping each individual finger would help keep them warmer, but mittens actually keep your hands warmer than gloves do. More often than not you've got to take your gloves off to unzip/button/snap/tie most things anyway, so all they're doing is robbing your digits of the warmth. Stick to mittens, kittens.<br />
<br />
<b>WARM UP INSIDE:</b> do you hate leaving your nice, warm bed only to step into your cold, cold bathroom on chilly mornings? I bet you do, and you might be comparing that to warming up inside: "Why would I get all toasty just to dash out into the frigid wilderness?! You're crazy." Not so friend! Getting your warm on inside will be easier on your muscles, so when you do step out you'll be ready to get right to working out. You might not even notice the cold.<br />
<br />
<b>DRINK IT UP:</b> hydration is important ALL the time. Just because you're not sweating as profusely as you might on a humid, sticky August afternoon, doesn't mean you aren't still losing fluids. You're still sweating, breathing, and producing urine (if you aren't you should probably stop reading this and get to a doctor, right now), so be sure to hydrate before, during and after your workouts.<br />
<br />
<b>WEAR SOMETHING FLASHY:</b> colder temperatures = darker times ahead, so be sure to break out your brights! Bright colours, reflectors and lights can be the difference between being seen or being squished.<br />
<br />
Play safe out there! Don't let the cold weather put a freeze on your playtime!</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-26677333581650305382013-09-16T10:49:00.003-07:002013-09-16T10:49:53.898-07:00Back to the Grind: Posture Tips<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: left;">
Yes folks, summer vacation is over. The weather is cooling down, the leaves are starting to change colour, and we're once again chained to our computers to work, work, work. It's likely most of your have experienced back pain at some point or another in your life, since it's one of the most common reasons people come in for physio. If you've got back pain getting into see a physio ASAP is the first thing you should do, but what about preventing it to begin with? Check out these 4 tips to help keep your spine in line:<br />
<br />
<ol style="text-align: left;">
<li><b>Don't sit still</b>: if you're sitting at a desk all day there's increased pressure on your spine. Make sure to vary your position by getting up for a walk about every 30 minutes. It's a good excuse to fill your water bottle or grab a quick breath of fresh air, and the mini break might help you focus on your work as well. There are also lots of office stretches you can do, and any of our physios would be happy to show 'em to you. </li>
<li><b>Flexibility is key:</b> Most people don't realize that a flexible spine is a healthy spine. How do you know where your flexibility is at? You can check it: sit up straight on a chair with your arms crossed over your stomach. It should be easy to turn both ways and see behind you. If both sides aren't even or your range or motion is limited (maybe you can only see to the side), you might want to give us a call. Our physiotherapists can assign the specific exercises to help get your mobility back to where it should be.</li>
<li><b>Core is the core:</b> Weak core muscles can be the culprit when it comes to back pain or injuries. If you've hurt your back doing sports or raking leaves, it could be because your core muscles aren't pulling their weight. How do you strengthen them up? There are a variety of exercises, and they aren't about 8-minute abs. Once your injury has been treated, our physiotherapists can assign exercises that will <i>actually</i> help strengthen your "core" core muscles (and might help tighten your abs up as an added bonus).</li>
<li><b>Stop slouching!: </b>alright, that seems obvious, but hear me out. We've all been told to stand up straight, but there are other postural habits that you should be working to avoid. Always leaning to one side, carrying your bag on one side, sitting cross legged, or slouching with your feet up are poor postures that might also indicate muscle weaknesses or stiffness in your body. Correcting them now is the first step to avoiding injury later.</li>
</ol>
Questions? Feel free to give any of the clinics a call. Now, get back to work! <br />
<br />
</div>
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com2tag:blogger.com,1999:blog-1761046819598181374.post-77389451504518103772013-08-28T11:39:00.000-07:002013-08-28T11:40:08.575-07:00Run. Stretch. Repeat.<div dir="ltr" style="text-align: left;" trbidi="on">
We see a lot of runners come into
our clinics, for a couple of reasons. First off, it’s one of the most
accessible sports, and has become ubiquitous. Some days it might feel like you talk
to more people who <i>have</i> run marathons
than <i>haven’t</i>. Secondly, it’s one of
the most accessible sports, so people just pick up off the couch and head out
for a run…which can often result in injury. One thing that has been said time
and again to help prevent injuries is stretching. Yep, be honest, you know you
should be stretching, but do you? Well, if you’re diligent enough to be reading
our blog you just might, but most people don’t. It’s hard enough to squeeze in
the time for 10K, never mind having to tack on a yoga class at the end. Nope,
no time to stretch.<br />
<br />
Hey now! Turns out you don’t need a
yoga class at all. Yoga for runners is great, but if you’re just looking for
THE stretches you need to be doing as a runner, we’ve got them for you right
here, Mathew approved. Just remember you want to be stretching WARM muscles, so use these to
help cool down after a run. Make sure to do both sides, remember to breathe and hold each for at least 30 seconds.<br />
<ol style="text-align: left;">
<li>Hamstrings: if you run you've probably complained about tight hammies more than once. So, lay down on your back w/ legs extended. Starting with one leg at a time, bend your knee into your chest, and grab the back of it with both hands. Slowly straighten that leg until you feel a gentle stretch, pulling it towards you, while you keep your hips flat on the floor. If it feels too intense you can always bend your knee a little.</li>
<li>Quadriceps: the big beautiful muscles on the front of your legs, this is the stretch you'll catch most people doing. Standing with your back straight, pick up one foot behind you with the hand of the same side. Be sure to keep your hips level and thighs lined up.</li>
<li>Piriformis: piriwhat? Not as talked about as the quads, but just as important, these muscles control hip rotation. They tend to tighten up in runners (what doesn't?!) so start by laying on your back with legs out straight, hips level. Bend one knee, place your foot on the floor, and cross your other ankle over your bent knee. Put both hands behind your bent knee and draw it towards your chest.</li>
<li>Piriformis: again! That should tell you it's pretty important to stretch these muscles out. Start lying flat again, bend your right knee into your chest, and grab your knee with your left hand. Place your right hand out to the side, like you were making a "T" shape. Keeping your shoulders on the floor, guide your right knee across your body towards the floor, as far as is comfortable, on the left hand side.</li>
<li>Calves: your calves might be small, but they are certainly important to your ability to run - those of us who run in minimalist shoes are especially aware. To give 'em a good stretch, start by facing a wall, standing back about a foot. Place your hands on the wall at shoulder height, keeping your elbows slightly bent. Keeping both feet flat, slide one foot back and press into the wall until you feel the stretch in your calf. The stretch will increase as you move your foot further back.</li>
<li>IT Band: if you've picked up a running mag you've certainly heard about the illotibial or IT band. IT's kind of a big deal...okay, let's just get to the stretch. Stand with your left side facing a wall, an arms length away, with your left hand on the wall. Cross your right leg (far leg) in front of your left leg (leg beside wall) and place your right hand on your hip. Lean your left hip towards the wall, bend your left elbow, and remember to breathe. Be sure to keep your legs and back straight.</li>
</ol>
<div>
That's it! Be sure to do these after each run to help keep loose, limber and injury free. If you've got questions about any of these stretches, or have a running injury that needs individual attention, any of our physiotherapists would be happy to help you out.</div>
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-68195123085753398512013-08-14T12:19:00.000-07:002013-08-14T12:20:28.902-07:00Mathew is now an FCAMPT! Holla!<div dir="ltr" style="text-align: left;" trbidi="on">
You may have noticed it’s been pretty quiet around these
parts recently. Despite being known as a time for vacations, we’ve been
reeeeeaaaaallllllly busy! <a href="http://www.optsc.com/aboutus/ourteam/" target="_blank">Mathew</a> especially, and we’re proud to let you know
he’s now a Fellow of the <a href="http://manippt.org/index.php" target="_blank">Canadian Academy of Manipulative Physiotherapy</a>
(FCAMPT). Congratulations Matthew!<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
FCAMPT is the highest orthopaedic designation possible for a
physiotherapist (ie. it's kind of a <u>big deal)</u>. Physiotherapists with the FCAMPT designation are all about the highest level of quality, patient-centred care combining clinical
experience with evidence-based practice. Exactly what you’d expect from OPTSC.
The designation requires extensive post-graduate education in the area of
orthopaedics, including internationally-recognized qualifications in hands-on manual
and manipulative therapy. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Orthopaedics doesn’t refer to shoe inserts, but muscle,
nerve and joint problems. This means a CAMPT physiotherapist is going to do
more than just look at your sore back and treat the area between L4-L5. You can
expect an assessment that may measure many things: function, strength testing,
analysis of your walking patterns, posture, balance, and joint movement to get
a full picture of your condition. It's about the WHOLE picture, not just localized treatment.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When it comes to treating your issue, a CAMPT
physiotherapist will use a combination of common physiotherapy techniques like
acupuncture, tailored exercises and ultrasound in addition to manual and
manipulative therapy. That might sound a little bit daunting, but it’s nothing
of the sort. Manual and manipulative therapy refers to how your physiotherapist
uses their hands to diagnose places where your movement is being restricted,
and the gentle, hands-on techniques they use to treat you.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Struggling with headaches? Low-back pain? Knee arthritis? Ankle
pain? Any muscle, joint or nerve condition: <a href="http://www.optsc.com/contactus/" target="_blank">give us a call</a> and Mathew, or any
of our physiotherapists, would be more than happy to help get you back to
pain-free!</div>
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-66349738793132042892013-07-03T08:46:00.001-07:002013-07-03T08:48:23.753-07:00OPTSC Presents: Nick!<div dir="ltr" style="text-align: left;" trbidi="on">
With three busy clinics we’ve got quite a few physiotherapists kickin’ around OPTSC. Remember <a href="http://ottawasportphysiotherapy.blogspot.ca/2013/04/optsc-presents-andrew.html">Andrew</a>? Of course, how could you forget a face like that! Today we’re going to introduce you to another handsome member of our team: Nick Antaya.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0C8Bozk597QpuXTDBp9H1_woQcgLb3V0HI5UhV2Wog9S96Kw1Xi8h92ZlxdKAV3meLYyQp0S8UqrigFXjS2bVh3YyUZcycHKtlU3DkUVMH5F__j7CSnfwoz9oEONN0-lfSCKCA5vCkTNj/s640/nick+canoe.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0C8Bozk597QpuXTDBp9H1_woQcgLb3V0HI5UhV2Wog9S96Kw1Xi8h92ZlxdKAV3meLYyQp0S8UqrigFXjS2bVh3YyUZcycHKtlU3DkUVMH5F__j7CSnfwoz9oEONN0-lfSCKCA5vCkTNj/s320/nick+canoe.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That's nick!</td></tr>
</tbody></table>
Nick decided to go into physiotherapy because he was inspired by his dad, but in a different way than you might imagine. His father wasn’t a physiotherapist, but a police officer. Unfortunately he was also the victim of a catastrophic accident; Nick’s father was hit by an 18-wheeler while standing next to his cop car. He broke every rib on the left, punctured a lung, and suffered head trauma as well as a multitude of other injuries. He spent 2 weeks in the intensive care unit where they didn't think he would make it. Don’t worry, this story has a happy ending! Nick’s father did intensive rehabilitation with physiotherapy. It was the impact physiotherapy had, not just on his father but the entire family, that led Nick towards life as a physiotherapist.<br />
<br />
In 2007 Nick completed and undergraduate degree in Health Sciences (Honours) at the University of Ottawa. Instead of just froshing and keg stands, he also completed his personal training certifications. Yep, he’s ambitious, and completed his Masters Degree in Physiotherapy at the University of Ottawa in 2009. Even with all that training Nick didn’t slow down, and is currently one of the youngest physiotherapists in Ottawa to have competed his Level Three’s in manual therapy. Nick really knows his stuff.<br />
<br />
What are his favourite injuries to treat with all that knowledge? He loves any injury to do with running! Whether it is a back, knee or ankle injury, running injuries are truly unique to each individual. Nick enjoys the challenge of running injuries, since you must look at many factors to determine what could be contributing to the issue. Oh, and runners will typically also run even if you tell them not too, so it always make things...interesting.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnUnqa3iUSXhWDXhWZuz2x7V_ZSmI0_U8Y4YFB83gjJW2obz8AHTSeG64Q0f74xWAaFJZdJf9V6wFB5JxxyFThMVGNQe6OUFPKch3DrYbDKaEm-0K0UjIUhJWqqScVEO7a6JTmrCBh-lRR/s384/nick+Run.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnUnqa3iUSXhWDXhWZuz2x7V_ZSmI0_U8Y4YFB83gjJW2obz8AHTSeG64Q0f74xWAaFJZdJf9V6wFB5JxxyFThMVGNQe6OUFPKch3DrYbDKaEm-0K0UjIUhJWqqScVEO7a6JTmrCBh-lRR/s320/nick+Run.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That's Nick...running!</td></tr>
</tbody></table>
How does Nick know runners so well? He’s an avid long distance runner himself. Nick recently completed a personal best at the most recent Ottawa Race Weekend half marathon, cracking the top 300 finishers! He’s hoping to qualify for the Boston Marathon in the next year. Want someone to empathize with your shin splints or your “NEED” to get your 50 kms in this week? Nick’s your guy.<br />
<br />
He might be a runner, but Nick’s got all types of injuries and imbalances covered. Having seen the affect of intensive physiotherapy first hand, you better believe he truly understands the process. His biggest tip: follow the recommendations that are given to you by your physiotherapist, and yes, that means your exercises! Right from the man himself: “a large part of the rehabilitation process is the homework we give people for home. I can guarantee your progress will be much faster if you stick to our plan.” If you want to hear more of Nick’s great advice, be sure to tune into CTV’s “Ask The Expert” on July 8th. He’ll be stealing the limelight from Matthew and happy to answer any of your physiotherapy related questions.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/nFINFdZRukg?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
Oh , and don’t fret, Nick’s not ALL business. He also loves to golf, fish, wakeboard and snowboard. Oh, and he’s got a 14 month old daughter, Mackenzie, if you want to talk about on/off sleep deprivation. “Thank goodness for coffee...and the occasional glass of wine.”<br />
<br />
Nick works exclusively out of our Barrhaven location. To book your appointment with Nick, please give us a call at: 613-825-8548
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-53976101120568601002013-06-21T09:47:00.002-07:002013-06-21T09:49:03.973-07:00Today we learned: shoulders are complicated things!<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Today we learned: shoulders are complicated things. Here you are thinking it’s just a joint, but it’s actually a complex. Mmm hmmm, there’s a bunch of joints and bits in there, which means shoulder injuries are tricky. Gardening, golfing, swimming, home renovations, working out…now especially with the debut of this gorgeous summer weather, shoulder injuries are starting to flare up. Not so surprising, since it’s essentially impossible to do something with your arm and not move your shoulder. No wonder they end up getting all injured. </span></div>
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/W-pJl3X8deU?rel=0" width="420"></iframe><br />
<br />
<span style="font-family: Calibri;">Remember how your mother told you not to slouch? It's not just because she wanted you to look smart. It's because she didn't want you to have chronic shoulder problems. Posture has a huge impact on the health of your body! Work at a desk all day? Experience shoulder pain? You're most certainly not alone. Here is Matthew's take on it:</span><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/NgFligqK6mY?rel=0" width="420"></iframe><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">The neck joint's connected to the shoulder joint, the shoulder joint's connected to the elbow joint...and everything's connected by nerves! Pain in one place isn't necessarily indicative of an injury there, so how do you figure out where the issue actually is? Well, we know a few physiotherapists that would be pleased as punch to help you out:</span></div>
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/HhnmGVuY8u4?rel=0" width="420"></iframe><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">The last of our "ask the expert" segments is scheduled for July 8th, so be sure to start brainstorming.<o:p></o:p></span></div>
<br />
<br />
<br /></div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-57875583324754653812013-05-31T13:32:00.001-07:002013-05-31T13:32:49.750-07:00Ottawa Race Weekend! The aftermath...<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">CONGRATULATIONS RUNNERS! Another Ottawa Race Weekend over, and we hope many of you hit some new PRs! Now that it’s been a few days we also hope you’ve taken some time to relax and let the soreness dissipate. Wish you would’ve stretched a bit better? Matthew made some stretching recommendations on Ask The Expert this week:</span></div>
<iframe allowfullscreen="" frameborder="0" height="315" src="http://youtube.com/embed/WDzBRfpMuHU" width="420"></iframe><br />
<br />
<span style="font-family: Calibri;">Still feeling sore? In might be more than just general after-race aches. Wondering if you should come in and see us? In this next segment Matthew talks a little bit about if you should be booking an appointment. Frustrated that you’re hurting despite all your training? Don’t sweat it – totally normal and Matthew outlines why:</span><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/CseHzfQOpOA" width="420"></iframe><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Arthritis, doctor’s referrals, and did you know we have subsidized rates for people without insurance? All in this last segment:</span></div>
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/CC_NFoSJAfQ" width="420"></iframe><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">That’s it for now. The next segment will be June 17<sup>th</sup>, so be sure to jot your questions down!<o:p></o:p></span></div>
<br /><br />
<br /></div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-19911160540241068732013-05-21T09:38:00.000-07:002013-05-21T09:38:28.169-07:00Ask The Expert: Running Evaluations<div dir="ltr" style="text-align: left;" trbidi="on">
Did you miss out on Matt's CTV performance? Not to worry, we've got all the clips from his "Ask The Expert" segment on running evaluations right here:<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/CRxI_gZdF9M?list=UUOYxMz070f7jYMjoHk36dGA" width="420"></iframe><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/csYm59gYk6w" width="420"></iframe><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/1ARRk1uDRYY" width="420"></iframe><br />
<br />
If you'd like to catch Matthew live you'll have another chance coming up next Monday, May 27th when he'll be talking all about shoulders. Tune in at 9:00 AM for the show, and don't forget to submit your questions:<br />
<br />
<br />
E-mail: Ottawa.morning@ctv.ca <br />
<br />
<a href="http://www.facebook.com/pages/CTVOttawaMorningLive/248449485195477">Facebook</a><br />
<br />
<a href="http://www.blogger.com/"><span id="goog_233838077"></span>Twitter</a><br />
<span id="goog_233838078"></span><br />
Phone: 613-789-6559 ext. 2803<br />
<br />
<br />
<br />
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-13431098051923497012013-05-05T15:02:00.001-07:002013-05-05T15:37:00.618-07:00Look Ma! We're on the TV!<div dir="ltr" style="text-align: left;" trbidi="on">
<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: left;">
Been watching TV recently? Then you might’ve seen the happy,
smiling faces of our team in this delightful little clip:
</div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/F7EH-luJcsQ" width="420"></iframe>
</div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="text-align: left;">
</div>
Hmm, remember a little more than that? Don’t worry, you
weren’t just dreaming about more of Jason’s face. You might’ve seen this
full-length version:</div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/FXiV_IEVc3Q" width="420"></iframe>
</div>
<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="text-align: left;">
</div>
<br />
Neat, huh? TV is a new thing for OPTSC this year, but
Matthew’s especially enjoyed his little taste of show business.</div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="text-align: left;">
</div>
So much so, in fact, that starting tomorrow he’ll be doing a
series of segments for CTV’s “Ask the Experts.” It’s a segment that happens
every Monday morning after 9:00AM where you have the chance to ask a particular
expert your questions via e-mail, Facebook, Twitter or by calling in live to
the show. This week Matthew will be talking about running evaluations, so all
you Ottawa Race Weekend runners can get your last few questions in before the
big day! That’s right, no appointment required. </div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/oQBgulebNss" width="420"></iframe>
</div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="text-align: left;">
</div>
Want to ask a question? Here’s how:<br />
E-mail: <a href="mailto:Ottawa.morning@ctv.ca">Ottawa.morning@ctv.ca </a></div>
<a href="http://www.facebook.com/pages/CTVOttawaMorningLive/248449485195477">Facebook</a></div>
<a href="https://twitter.com/CTVOttMornLive">Twitter</a><br />
Phone: 613-789-6559 ext. 2803<br />
<br />
Be sure to tune into to <a href="http://ctvottawamorning.ca/index.php">CTV Morning Live</a> for the answers!
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-12702814446780654782013-04-17T16:36:00.001-07:002013-04-17T16:37:30.551-07:00OPTSC Presents: Andrew!<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: left;">
<span style="font-family: inherit;">Since we're all about the personal touch here at OPTSC, it's only appropriate that we help you get to know our team, <i>personally</i>. Our 6'2" physiotherapist Andrew Dings likes long walks on the beach...</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6-HNy76BGAWp4xB89gvacCW0nCJdcqBE09OeF3-zHte81i_rsTYswly7iru8yu7ozwVlpsZhwH2l3cs1VEQ9t0X4rcRqRB3MbYeShGL8Je-gNk8A6sGD0ff_6wrb-7gNW0SLpRGpmy0zx/s1600/Me+on+either+side+fo+the+wall.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6-HNy76BGAWp4xB89gvacCW0nCJdcqBE09OeF3-zHte81i_rsTYswly7iru8yu7ozwVlpsZhwH2l3cs1VEQ9t0X4rcRqRB3MbYeShGL8Je-gNk8A6sGD0ff_6wrb-7gNW0SLpRGpmy0zx/s320/Me+on+either+side+fo+the+wall.jpg" width="240" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">That's Andrew!</span></td></tr>
</tbody></table>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;">C'mon, of course that's not what we meant. We are going to tell you a bit about Andrew though. First off, we're going to tell you why he decided to enter the world of physiotherapy. Funnily enough, it's because he wanted to teach. That might make you wonder why he didn't just become a teacher. Well, turns out the only class he really liked in high school was exercise science. Go figure.That led him to thinkin' he might want to teach it himself when he grew up.</span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;">Andrew aptly decided to start with an undergraduate degree in Human Kinetics at the University of Ottawa...where the only thing he liked was physio. So he decided to roll with it, figuring he could teach people about health and well being through physiotherapy. He enrolled in the Masters of Physiotherapy at UofO and was so keen on it he started working reception in the clinic before his Masters had even started. He's been a part of OPTSC ever since.</span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;">If you've ever had a treatment with Andrew, you'll realize he's a natural teacher. To make sure you're clear about his methods, he explains everything while he's doing it. You'll appreciate knowing what's going on, especially if he's doing manual therapy (one of his favourite types of treatment, where he helps to get joint surfaces moving against one another in the way they <u>should</u> be moving). He's super laid back, so don't be shy if you've got any questions; Andrew is straightforward and thorough with his answers. His favourite injuries to treat? Lower back. Good thing, since low back and neck pain are the things he treats most often.</span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;">Like to curl? Run? Volley? So does Andrew. In his youth he was quite the curler, although he doesn't do much of it now. He gets his sports fix through volleyball, and of course with those long legs he's a runner. A distance runner though, and he's training for his second 1/2 marathon this May. He also snowboards, cross country skis, plays soccer, plays ultimate frisbee...the list goes on. On top of sports, and helping old ladies cross the street, Andrew volunteers as a medical trainer with the Myers Jr. Riders of the Quebec Junior Football League. So he's obviously knowledgeable about MANY different injuries, but if you're looking for someone who won't judge you for dislocating your shoulder throwing a "biter," he's your guy.</span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYq7fGSHwWj3iUEvBgpqvc27HU0BasyE584b5ha8x3qGUzYCSXQPlJVMcTl0QJekNow85GBmw6JWUupg-9ZedRxt592FULhXBvQoGbmdxgr6QNS-gtd3rmSRXAazmmsPG00mGS1q4QM_br/s1600/Picture+230_exposure.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYq7fGSHwWj3iUEvBgpqvc27HU0BasyE584b5ha8x3qGUzYCSXQPlJVMcTl0QJekNow85GBmw6JWUupg-9ZedRxt592FULhXBvQoGbmdxgr6QNS-gtd3rmSRXAazmmsPG00mGS1q4QM_br/s320/Picture+230_exposure.jpg" width="320" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Andrew diving in Honduras</span></td></tr>
</tbody></table>
<div style="text-align: left;">
<span style="font-family: inherit;">If you want to talk about something other than
injuries or sports during a treatment, try travel! Andrew loves it, and
has been to: Ireland, France,
Cuba, Australia, Belgium, Netherlands, Germany, Austria, and Honduras.
Don't worry though, he won't brag all through your appointment. On top
of everything else, Andrew's nothing other than professional.</span><br />
<br />
<span style="font-family: inherit;">Andrew Dings works primarily out of our Westboro location. To book an appointment with him, please call: 613-728-4160 </span></div>
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-53734399984246277612013-03-16T11:12:00.000-07:002013-03-16T11:12:23.441-07:00Best physiotherapy clinic IN THE UNIVERSE!<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: left;">
</div>
That's a pretty tall claim, and we certainly aren't making it. We just want to talk a little about what a good physiotherapy clinic is. Every day, people are using Google to search "best physiotherapy clinic Ottawa." They're hoping to find a clinic to help them address their needs effectively and efficiently. Instead they're getting a list of clinic names with nothing but location to distinguish one from another. Instead of telling you why we're the best, we're going to give you some things to look for in a good physiotherapy clinic. So whether you're in Ottawa or Saskatoon, you'll be making an informed decision when choosing where to seek treatment.<br />
<br />
<b>SEE A PHYSIOTHERAPIST: </b>When you're going to see a physiotherapist, you should be seeing a physiotherapist, right? Right. A lot of clinics have assistants, and while it helps them deal with a larger number of patients, it compromises client care. Assistants aren't physiotherapists. Not just anyone can be a<br />physiotherapist, and if they could you wouldn't need to look for the best one anyway. So when you're choosing a clinic, make sure you're going to be working one-on-one with a trained physiotherapist.<br />
<br />
<b>ACTUAL TREATMENTS: </b>When you go to see a physiotherapist, it's likely they may recommend<br />something other than just physiotherapy such as massage therapy, ultrasound, intramuscular stimulation or leprechaun magic. Alright, you probably wouldn’t go to a physiotherapist that recommends leprechaun<br />magic, but make sure you ask about the types of treatment an office uses. We'd strongly recommend a clinic that utilizes treatments proven to work (we’re talking treatments based in science, with studies and numbers to back the claims). Take passive based physiotherapy for instance: in our opinion it has limited validity. However, don't just take our word for it! Look up a treatment's effectiveness or ask the clinic lots of questions to see it it's the type of physio you want.<br />
<br />
If you’re having a hard time choosing a clinic in Ottawa, feel free to call us at any of our three locations: Barrhaven - 613.825.8548; Westboro - 613.728.4160; Orleans - 613.830.3466. We’ll be more than happy to answer any questions you might have.<br />
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com3tag:blogger.com,1999:blog-1761046819598181374.post-25513599829041848282013-03-01T07:18:00.000-08:002013-03-01T07:18:05.942-08:00Spring has spRUNg<div dir="ltr" style="text-align: left;" trbidi="on">
<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://media.thespec.com/images/ed/20/18e7ac9146598ad2f13ec794bbf9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="http://media.thespec.com/images/ed/20/18e7ac9146598ad2f13ec794bbf9.jpg" width="320" /></a></div>
<div class="MsoNormal">
<style><!--
/* Font Definitions */
@font-face
{font-family:"Times New Roman";
panose-1:0 2 2 6 3 5 4 5 2 3;
mso-font-charset:0;
mso-generic-font-family:auto;
mso-font-pitch:variable;
mso-font-signature:50331648 0 0 0 1 0;}
@font-face
{font-family:Verdana;
panose-1:0 2 11 6 4 3 5 4 4 2;
mso-font-charset:0;
mso-generic-font-family:auto;
mso-font-pitch:variable;
mso-font-signature:50331648 0 0 0 1 0;}
/* Style Definitions */
p.MsoNormal, li.MsoNormal, div.MsoNormal
{mso-style-parent:"";
margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Times New Roman";}
a:link, span.MsoHyperlink
{color:blue;
text-decoration:underline;
text-underline:single;}
a:visited, span.MsoHyperlinkFollowed
{color:purple;
text-decoration:underline;
text-underline:single;}
p
{margin-right:0in;
mso-margin-top-alt:auto;
mso-margin-bottom-alt:auto;
margin-left:0in;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:Times;}
table.MsoNormalTable
{mso-style-parent:"";
font-size:10.0pt;
font-family:"Times New Roman";}
@page Section1
{size:8.5in 11.0in;
margin:1.0in 1.25in 1.0in 1.25in;
mso-header-margin:.5in;
mso-footer-margin:.5in;
mso-paper-source:0;}
div.Section1
{page:Section1;}
-</style></div>
<div class="MsoNormal" style="text-align: left;">
<style> </style>
<style>
<!--
/* Font Definitions */
@font-face
{font-family:"Times New Roman";
panose-1:0 2 2 6 3 5 4 5 2 3;
mso-font-charset:0;
mso-generic-font-family:auto;
mso-font-pitch:variable;
mso-font-signature:50331648 0 0 0 1 0;}
@font-face
{font-family:Verdana;
panose-1:0 2 11 6 4 3 5 4 4 2;
mso-font-charset:0;
mso-generic-font-family:auto;
mso-font-pitch:variable;
mso-font-signature:50331648 0 0 0 1 0;}
/* Style Definitions */
p.MsoNormal, li.MsoNormal, div.MsoNormal
{mso-style-parent:"";
margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Times New Roman";}
a:link, span.MsoHyperlink
{color:blue;
text-decoration:underline;
text-underline:single;}
a:visited, span.MsoHyperlinkFollowed
{color:purple;
text-decoration:underline;
text-underline:single;}
p
{margin-right:0in;
mso-margin-top-alt:auto;
mso-margin-bottom-alt:auto;
margin-left:0in;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:Times;}
table.MsoNormalTable
{mso-style-parent:"";
font-size:10.0pt;
font-family:"Times New Roman";}
@page Section1
{size:8.5in 11.0in;
margin:1.0in 1.25in 1.0in 1.25in;
mso-header-margin:.5in;
mso-footer-margin:.5in;
mso-paper-source:0;}
div.Section1
{page:Section1;}
</style>
</div>
</div>
<span style="font-family: Verdana; font-size: 10.0pt;">Well,
almost anyway. If you’re <strike>crazy</strike> brave enough to run out-of-doors you’ll notice
the number of people joining you has increased. Maybe it's just 5 others
running along the canal instead of 1, but there’s no doubt the slight rise
in temperature means running season is just around the corner. </span><br />
<br />
<span style="font-family: Verdana; font-size: 10.0pt;">Most
people take to spring running to help shed the pounds gained from a winter of
hibernating, but there are a multitude of other benefits. Increased
cardiovascular health, decreased stress, increased energy, prevention of
bone/muscle loss and the increased ability to survive during a zombie
apocalypse are just a few. Oh, and stomping your time from last year’s </span><span style="font-size: 10.0pt;"><a href="http://www.runottawa.ca/"><span style="font-family: Verdana;">Ottawa Race Weekend</span></a></span><span style="font-family: Verdana; font-size: 10.0pt;"> is a good reason to lace up the
trainers sooner rather than later. So let’s get to it, shall we? </span><br />
<br />
<span style="font-family: Verdana; font-size: 10.0pt;">No matter
if your past running experience is 20 marathons or 20 minutes, the best thing
you can do for yourself now is to START SLOW. After 4 months of sitting around
(conveniently the span of the worst parts of an Ottawa winter), you’ve lost
enough endurance to merit starting out at a beginner level. Don’t think all
that snowboarding counts either – running is a different ball game, using
different muscles in different ways. Your lungs and heart might be in good
shape, but we want to keep your joints and tendons like that too. </span><br />
<br />
<span style="font-family: Verdana; font-size: 10.0pt;">So how do you start running slowly? Try 20
to 30 minutes at low intensity, two or three times a week. Low intensity is
different for everyone, so listen to your body. Once you’ve got 30 minutes down
no problem, start increasing the time in 5 minute intervals, or increasing the
intensity by about 5%. It might seem slow, but d’you know what else is slow? An
injured runner. </span><br />
<br />
<span style="font-family: Verdana; font-size: 10.0pt;">Will starting slowly guarantee you won’t
be injured? Unfortunately not, but it’s a great place to start. Another great
way to detour around injury town is to partake in <a href="http://www.optsc.com/services/runningevaluation/">a running evaluation</a>. Performed at any of our three clinics, it’s spread over two sessions. The first
is a clinical evaluation, which delves into your previous running/injury
history, takes a good look at your current level/goals, and identifies any
physical factors that may impact your running biomechanics. </span><br />
<br />
<span style="font-family: Verdana; font-size: 10.0pt;">The second session is a running
evaluation, where your technique is assessed on an outdoor track. Based on your
movement patterns, recommendations are made to make you the best runner you can
be, while minimizing injury. If this is the year you want to have your fastest
time, the detailed training plan we’ll provide will certainly get you there.
This isn’t a generic week-to-week program! Running is a highly technical sport
and a personalized plan will definitely help bring out your best. </span><br />
<br />
<span style="font-family: Verdana; font-size: 10.0pt;">Now go get running! Race Weekend is only
12 weeks away!</span></div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-21828789084750965642013-02-12T10:41:00.000-08:002013-02-12T10:41:14.622-08:00I’m sorry, a what of health professionals?<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmgjTwMeF4CSpVBWciYv4OUMteYpXCladQnlM84M_dEKXtT_nTQk5V2-EYDeQ6qrfaIn2EDan1m3oKOyZDanxVGJjl-mIErRpnsQdjBYzjSTxwFUcdgaSPfGxfsSbsLG5ajRTS6_xpk2QX/s1600/poster.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmgjTwMeF4CSpVBWciYv4OUMteYpXCladQnlM84M_dEKXtT_nTQk5V2-EYDeQ6qrfaIn2EDan1m3oKOyZDanxVGJjl-mIErRpnsQdjBYzjSTxwFUcdgaSPfGxfsSbsLG5ajRTS6_xpk2QX/s400/poster.png" width="266" /></a></div>
<br />
A smattering folks. OPTSC houses a smattering of health professionals. With a name like Ottawa Physiotherapy and Sport Clinic you might think:<br />
<br />
a.<span class="Apple-tab-span" style="white-space: pre;"> </span>We’ve got physiotherapists<br />
b.<span class="Apple-tab-span" style="white-space: pre;"> </span>We probably have people who know something about sports<br />
c.<span class="Apple-tab-span" style="white-space: pre;"> </span>Physiotherapists know something about sports<br />
<br />
You my friend, are correct, but we’ve got so much more! While physiotherapists can perform a multitude of services, we’ve also got some specialized professionals on deck to help those of you who are injured get back to your lifestyle pain free, and keep those of you who are healthy right there.<br />
<br />
<b>DIETICIAN SERVICES:</b><br />
Getting your body to a happy, healthy point is about more than just doing your physio exercises. You are what you eat isn’t just a saying. You might not think of OPTSC when pondering how to lower your cholesterol or lose weight but you should! Registered Dietitian <a href="http://www.westborophysiotherapy.ca/aboutus/ourteam/">Meghan Barnes</a> works out of our Westboro clinic, and she can help you with both of those things. She can also help with your food allergies, get your diet tuned up for optimal sports performance, or just get you on the healthy eating train in general.<br />
<br />
It’s $90.00 for the initial one-on-one consultation, where you’ll go through a nutritional assessment, discuss goals and develop an eating plan. 30 minute follow-up visits to keep you on track are $45, or you can opt for a package at $260 (initial consultation + 5 follow-ups) <br />
<br />
<b>MASSAGE THERAPY:</b><br />
Nope, spas aren’t the only place to get a relaxing massage. Registered Massage Therapist <a href="http://www.westborophysiotherapy.ca/aboutus/ourteam/">Jason Walsh</a> will take you from stressed to blissed in a matter of minutes. Stress is bad news, and has been linked to negative moods, heart disease, gastrointestinal disorders, memory loss, and decreased immune function. Not things you’d find in a healthy body.<br />
<br />
If you’ve suffered an injury you’ll know massage makes a big difference not only with pain management, but also the healing process. If you’re injured and haven’t tried massage, ask your physiotherapist if it might be appropriate for your situation.<br />
<br />
Massage is also beneficial for the un-stressed, un-injured yet active person. The first ski³bike³kayak of the season often leaves you with aching muscles, and massage is great to help loosen you right up. By keeping muscles mobile and healthy you not only feel less like a rusty joint, but are way less prone to injury. It improves circulation, helps with flexibility, and reduces après workout recovery time. Go massage!<br />
<br />
Massage sessions start at 30 minutes for $51, and go up in 15 minute increments. 45 minutes is $68, 60 minutes costs $85, and if you’re lucky enough to have the time a 90 minute massage is $125.<br />
<br />
<br />
So those are a couple of non-physiotherapy services we offer, but as you can see there are many, many more. Curious about anything in particular? Ask us next time you’re in, or feel free to send an e-mail if you’d like to see it on the blog: info@optsc.com<br />
<div>
<br /></div>
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-19932101413635883102013-01-29T11:57:00.002-08:002013-01-29T12:01:57.971-08:00Welcome back to the OPTSC blog!<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="MsoNormal">
Hello!<br />
<br />
Welcome to the OPTSC blog! We took a bit of a hiatus, but
now we're back and ready for action.<br />
<br />
You might wonder why a physiotherapy clinic would need a
blog. If you've been into one of our clinics for treatment you'll know what we
do is a very personalized thing. That said, we've all got bodies that are made
of essentially the same bits. Now add the fact that we all use computers, drive
our cars, and slip on the ice in the same fashion. See why our blog might make
some sense?<br />
<br />
We'll be using the blog to answer some of the most common
questions our physiotherapists get. For the weekend warrior to the over-worked,
we'll have info and advice to help anyone move through their life a little
easier.<br />
<br />
With three busy clinics and a smattering of health
professionals there's a lot going on with OPTSC. We'll also use the blog to
keep you updated on our services and clinic news, so you'll know all about the
latest and greatest options for treatment available to you.<br />
<br />
Something you'd like us to write about? General comments
you'd like to make? Let us know! E-mail info@optsc.com and your query might be
the subject of our next post.</div>
<div class="MsoNormal">
<o:p></o:p></div>
</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-14718463033003423572012-08-25T06:21:00.000-07:002012-08-25T06:21:02.557-07:00Better Running Guide<div dir="ltr" style="text-align: left;" trbidi="on">
<b> </b>Here is an article that gives a brief intro in running styles if you have any questions feel free to contact us at the Orleans physiotherapy, Barrhaven Physiotherapy and Westboro Physiotherapy clinic locations as we are the Ottawa Physiotherapy and Sport Clinics. <br />
<br />
<br />
<b>Head Tilt</b> How you hold your head is key to overall posture, which
determines how efficiently you run. Let your gaze guide you. Look ahead
naturally, not down at your feet, and scan the horizon. This will
straighten your neck and back, and bring them into alignment. Don't
allow your chin to jut out.<br />
<br />
<b>Shoulders</b> Shoulders play an important role in keeping your upper
body relaxed while you run, which is critical to maintaining efficient
running posture. For optimum performance, your shoulders should be low
and loose, not high and tight. As you tire on a run, don't let them
creep up toward your ears. If they do, shake them out to release the
tension. Your shoulders also need to remain level and shouldn't dip from
side to side with each stride. <br />
<br />
<b>Arms</b> Even though running is primarily a lower-body activity, your
arms aren't just along for the ride. Your hands control the tension in
your upper body, while your arm swing works in conjunction with your leg
stride to drive you forward. Keep your hands in an unclenched fist,
with your fingers lightly touching your palms. Imagine yourself trying
to carry a potato chip in each hand without crushing it. Your arms
should swing mostly forward and back, not across your body,between waist
and lower-chest level. Your elbows should be bent at about a 90-degree
angle. When you feel your fists clenching or your forearms tensing, drop
your arms to your sides and shake them out for a few seconds to release
the tension. <br />
<br />
<b>Torso</b> The position of your torso while running is affected by the
position of your head and shoulders. With your head up and looking
ahead and your shoulders low and loose, your torso and back naturally
straighten to allow you to run in an efficient, upright position that
promotes optimal lung capacity and stride length. Many track coaches
describe this ideal torso position as "running tall" and it means you
need to stretch yourself up to your full height with your back
comfortably straight. If you start to slouch during a run take a deep
breath and feel yourself naturally straighten. As you exhale simply
maintain that upright position.<br />
<br />
<b>Hips</b> Your hips are your center of gravity, so they're key to good
running posture. The proper position of your torso while running helps
to ensure your hips will also be in the ideal position. With your torso
and back comfortably upright and straight, your hips naturally fall into
proper alignment--pointing you straight ahead. If you allow your torso
to hunch over or lean too far forward during a run, your pelvis will
tilt forward as well, which can put pressure on your lower back and
throw the rest of your lower body out of alignment. When trying to gauge
the position of your hips, think of your pelvis as a bowl filled with
marbles, then try not to spill the marbles by tilting the bowl. <br />
<br />
<b>Legs/Stride</b> While sprinters need to lift their knees high to
achieve maximum leg power, distance runners don't need such an
exaggerated knee lift--it's simply too hard to sustain for any length of
time. Instead, efficient endurance running requires just a slight knee
lift, a quick leg turnover, and a short stride. Together, these will
facilitate fluid forward movement instead of diverting (and wasting)
energy. When running with the proper stride length, your feet should
land directly underneath your body. As your foot strikes the ground,
your knee should be slightly flexed so that it can bend naturally on
impact. If your lower leg (below the knee) extends out in front of your
body, your stride is too long.<br />
<br />
<b>Ankles/Feet</b> To run well, you need to push off the ground with
maximum force. With each step, your foot should hit the ground
lightly--landing between your heel and midfoot--then quickly roll
forward. Keep your ankle flexed as your foot rolls forward to create
more force for push-off. As you roll onto your toes, try to spring off
the ground. You should feel your calf muscles propelling you forward on
each step. Your feet should not slap loudly as they hit the ground. Good
running is springy and quiet.</div>
Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com1tag:blogger.com,1999:blog-1761046819598181374.post-78982861140829254882012-05-09T07:41:00.000-07:002012-05-09T07:42:30.479-07:00Patellofemoral Pain Syndrome<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
Well Spring is here and so is running season and thus I will be posting information regarding running. Here is the first article I found that I treat every day at our Ottawa Physiotherapy clinics. <br />
<br />
Forty-two percent of all overuse <a href="http://www.runnersworld.com/article/1,7124,s6-241-285--11554-0,00.html"><b>injuries affect the knee joint</b></a>,
and patellofemoral pain syndrome (PFPS), or simply "runner's knee," is
the most common overuse injury among runners. It occurs when a
mistracking kneecap (patella) irritates the femoral groove in which it
rests on the thighbone (femur). Pinpointing a single cause is difficult,
says Stephen Pribut, DPM, a sports podiatrist who specializes in
running injuries. It could be a biomechanical problem—the patella may be
larger on the outside than it is on the inside, it may sit too high in
the femoral groove, or it may dislocate easily. Also, worn cartilage in
the knee joint reduces shock absorption, high-arched feet provide less
cushioning, and flat feet or knees that turn in or out excessively can
pull the patella sideways. There are also muscular causes. Tight
hamstring and calf muscles put pressure on the knee, and weak quadriceps
muscles can cause the patella to track out of alignment. Just the
repetitive force of a normal running stride alone can be enough to
provoke an attack. <br />
<br />
PFPS can affect one or both knees. It strikes mostly younger,
recreational runners and twice as many women as men, according to the
British Journal of Sports Medicine. (Women tend to have wider hips,
resulting in a greater angling of the thighbone to the knee, which puts
the kneecap under more stress.) <br />
<br />
Symptoms include tenderness behind or around the patella, usually toward
its center. You may feel pain toward the back of the knee, a sense of
cracking or that the knee's giving out. Steps, hills, and uneven terrain
can aggravate PFPS.<br />
<br />
To prevent PFPS, run on softer surfaces, keep mileage increases less
than 10 percent per week, and gradually increase hill work in your
program. Visit a specialty running shop to make sure you're wearing the <a href="http://www.runnersworld.com/topic/0,7122,s6-240-319-0-0,00.html"><b>proper shoes</b></a>
for your foot type and gait. Also, strengthening your quadriceps will
improve patellar tracking, and stretching your hamstrings and calves
will prevent overpronation. (Try the exercises below from Pribut.)<br />
<br />
At the first sign of pain, cut back your mileage. The sooner you lessen
the knee's workload, the faster healing begins, says Pribut. Avoid
knee-bending activities, canted surfaces, and downward stairs and slopes
until the pain subsides. As you rebuild mileage, use a smaller stride
on hills. Consider orthotics if new shoes don't fix the problem. "If
your feet have good form, your knees will follow," says Pribut. See a
doctor if the pain persists, to rule out another condition.<br />
<br />
If you have any questions or would like additional information on this
matter please speak with your physiotherapist at any of our three
locations which can be found at our Orleans physiotherapy, Westboro
Physiotherapy and Barrhaven Physiotherapy locations.</div>Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com1tag:blogger.com,1999:blog-1761046819598181374.post-56737290465007053972012-03-14T05:50:00.002-07:002012-03-14T05:52:12.749-07:00PREVENTING ALPINE SKI INJURIES<div dir="ltr" style="text-align: left;" trbidi="on">The commonest injuries seen amongst alpine skiers are knee sprains, thumb sprains and shoulder injuries.<br />
<br />
(a) The commonest single injury to an alpine skier is a grade I-II sprain of the medial collateral ligament on the inside of the knee. Usually these result from a twisting fall when the lower leg bends outwards relative to the thigh. An additional factor may be a failure of the ski binding to release. These injuries also result from a 'snowplough gone wrong', especially when the skier has a wide, unstable stance (as in the picture on the right). Although no releasable ski binding currently available could ever claim to protect the skier against all such injuries, correct functioning of the boot-binding interface maximises the chances of correct binding release occurring and consequently reduces the risk of this injury. To keep your boot-binding interface in top condition, I recommend the following:<br />
<br />
Have your bindings serviced at least once a season - bindings are mechanical devices that require cleaning, lubrication, and re-setting. Think of all that salt, dirt, rust etc playing havoc with the internal springs..... Studies have shown that un-serviced bindings are less likely to release because (for example) although they may be set at say 6, in fact the springs have become a bit stiffer through lack of care and as a result they actually act as if they were set at 8. Ideally, if you ski alot you should have your bindings serviced every 15 ski days.<br />
<br />
Avoid walking about too much whilst wearing your ski boots. The sole of the boot is designed to fit snugly into the binding plate so that it "transmits" accurate information between the ski, the binding and your lower leg. If the ski boot sole becomes worn down, the efficiency of the boot-binding interface may be compromised<br />
<br />
If you are hiring your gear, always go to a reputable rental facility and, if the staff or equipment don't inspire confidence, go elsewhere. Carving skis should be the norm now and it's worth paying a bit more money for good quality kit. A lack of carving skis in a rental facility may be an indication to go elsewhere. <br />
<div style="text-align: center;"><a href="http://www.ski-injury.com/prevention/alpine_prevention#top"><br />
</a></div><div style="text-align: justify;"><br />
Never borrow someone else's skis unless either you or they know what you're doing and can properly readjust bindings to the correct settings! As already mentioned, our research indicates that those who borrow gear are 8 x (yes, eight times!) more likely to be injured than <br />
<br />
Finally - and most importantly, get into the habit of performing a test on your ski bindings everyday. This simple procedure ensures that your bindings are set correctly for your needs, has been demonstrated to reduce the risk of injury and is endorsed by experts from the International Society for Skiing Safety. The link above will take you to a page with more detailed information about this procedure.<br />
<br />
(b) Certain situations increase the risk of a serious knee sprain (anterior cruciate ligament tear). The commonest mechanism of ACL injury is the so-called 'Phantom Foot' which classically occurs in three situations....<br />
<br />
1. Attempting to get up whilst still moving after a fall<br />
2. Leaning right back on your skis or attempting to sit down after losing control<br />
3. Attempting to recover from an inevitable fall<br />
<br />
To avoid such injuries –<br />
<br />
► In a fall, keep your arms forward and your hands over your skis if possible<br />
► Don’t fully straighten your legs when you fall - try and keep them bent<br />
► After a fall, don’t try to get up until you have stopped</div><div style="text-align: justify;"><br />
Recent ACL friendly developments included Lange's rear release boot system. This seemed to be a positive step towards reducing the incidence of ACL injuries - but sadly did not prove to be a commercial success and is no longer available. Recent binding developments may offer a new ray of hope in the fight to reduce ACL injuries from alpine skiing. <br />
<br />
<a href="http://www.ski-injury.com/knee"></a><a href="http://www.ski-injury.com/brace"><br />
<br />
</a>(c) Skiing with your hands inside the ski pole straps incorrectly can lock your hand to the pole in a fall, the pole then acts as a lever on the thumb and this greatly increases the risk of injury to the thumb joint. Whilst no one device or piece of advice has any direct evidence to support its use, using the pole straps correctly should help. Some researchers advocate that you should ski with your hands outside the pole straps (i.e. don't use the pole straps). Two exceptions to this rule would be when skiing in deep powder snow on piste though where the loss of a pole could be a major problem, or if skiing off-piste when poles may help you to "swim" in the event of an avalanche. <br />
<br />
(d) Contrary to popular belief, it has been proven in several studies that skiers are more likely to collide with and injure fellow skiers than are snowboarders. Keep a close eye on everyone else on the piste! It is the responsibility of the uphill skier or snowboarder to avoid collisions with those below them (just as in a car accident, the rear car is usually held responsible in a front/back <br />
<br />
(e) If you have already sustained an ACL injury and/or undergone reconstructive surgery, consider wearing a hinged knee brace.<br />
<br />
If you have any questions or would like additional information on this matter please speak with your physiotherapist at any of our three locations which can be found at our Orleans physiotherapy, Westboro Physiotherapy and Barrhaven Physiotherapy locations.</div></div>Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0tag:blogger.com,1999:blog-1761046819598181374.post-33518338868276920752012-03-01T10:33:00.000-08:002012-03-01T10:33:07.354-08:00PREVENTING SNOWBOARDING INJURIES<div dir="ltr" style="text-align: left;" trbidi="on">The commonest injuries are to the wrist, shoulder and head. The risk of sustaining a fracture is at least twice that of skiers. If you have any questions or would like additional information on this matter please speak with your physiotherapist at any of our three locations which can be found at our Orleans physiotherapy, Westboro Physiotherapy and Barrhaven Physiotherapy locations.<br />
<br />
(a) The main concern for snowboarders (especially beginners) is the risk of a wrist fracture. It is estimated that 95,000 wrist fractures occur world-wide every season amongst snowboarders, although (again) the absolute risk of an injury is still very low with one wrist fracture for every 1200 days snowboarding. The problem is that the natural reaction to falling having lost balance on a snowboard is to land on an outstretched hand. The forces of the fall are absorbed by the wrist joint and injury results. Beginners, being more likely to lose balance (and fall) are at the highest risk of injury of all.<br />
<br />
Wrist guards have now been conclusively shown to reduce the risk of a wrist injury and ideally should be worn by all snowboarders - but beginners especially. For the reasons why and much more information on wrist injuries and wrist guards click on the relevant links on the left . On the wrist guard page, you will also find specific information on some recommended wrist guards.<br />
<br />
(b) Soft boots are recommended for beginners - they allow more maneuverability.<br />
<br />
(c) Consider attaching the board to your lead foot with a security leash. Secure this before getting into your bindings to prevent a “runaway” board which could cause injury to others as well as being an expensive loss to you!<br />
<br />
(d) Stop on one side of the piste and kneel or stand facing up-hill in order to see oncoming traffic rather than sitting down in the middle of the piste.<br />
<br />
(e) The rear foot should be detached from the bindings when ascending on lifts. Be careful when one foot is out of the binding though - in effect you have a "fat ski" on one leg and are prone to knee injuries from unexpected twists (e.g. when using a surface lift like a T-bar or when dismounting from a chairlift)<br />
<br />
(f) Be aware of the so called "snowboarder's ankle" - this is a fracture of the lateral process of the talus bone in the foot and is very important as it can lead to long term arthritis if undiagnosed and not treated correctly. It resembles a bad ankle sprain and one major problem is that most doctors outside of ski areas will never have heard of it!! If you have persisting pain in your ankle 7 days or more after an injury from boarding this is a possible reason! Get on to your doctor - it can need a CT scan to diagnose as plain x-rays don't show this area of the foot up very well. Be persistent or your pain will be!!!! <br />
<br />
(g) If jumping, always get someone else to act as a "spotter" for you near the landing area - this should ensure that neither you nor someone else get a nasty shock when you come in to land. We know have some detailed information on the risks and patterns of injury associated with terrain parks.<br />
<br />
(h) As I've already mentioned, watch out for tree wells - basically holes under big trees which have a deceptive covering of snow. Often these lie just to the side of marked pistes and are like the pits of trapdoor spiders! Fall in without someone seeing you (and this is usually what happens) and you're in BIG trouble! Ongoing research indicates that snowboarders are at higher risk of tree wells than skiers. </div>Benhttp://www.blogger.com/profile/18081110723530234472noreply@blogger.com0