OPTSC Presents: Andrew!

Since we're all about the personal touch here at OPTSC, it's only appropriate that we help you get to know our team, personally. Our 6'2" physiotherapist Andrew Dings likes long walks on the beach...

That's Andrew!

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.

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.

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 should 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.

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.

Andrew diving in Honduras

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.

Andrew Dings works primarily out of our Westboro location. To book an appointment with him, please call: 613-728-4160

Best physiotherapy clinic IN THE UNIVERSE!

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.

SEE A PHYSIOTHERAPIST: 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
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.

ACTUAL TREATMENTS: When you go to see a physiotherapist, it's likely they may recommend
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
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.

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.

Spring has spRUNg

 

Well, almost anyway. If you’re crazy 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. 

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 Ottawa Race Weekend is a good reason to lace up the trainers sooner rather than later. So let’s get to it, shall we? 

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. 

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. 

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 running evaluation. 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. 

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. 

Now go get running! Race Weekend is only 12 weeks away!

I’m sorry, a what of health professionals?

A smattering folks. OPTSC houses a smattering of health professionals. With a name like Ottawa Physiotherapy and Sport Clinic you might think:

a. We’ve got physiotherapists
b. We probably have people who know something about sports
c. Physiotherapists know something about sports

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.

DIETICIAN SERVICES:
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 Meghan Barnes 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.

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)

MASSAGE THERAPY:
Nope, spas aren’t the only place to get a relaxing massage. Registered Massage Therapist Jason Walsh 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.

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.

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!

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.


 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

Welcome back to the OPTSC blog!

Hello!

Welcome to the OPTSC blog! We took a bit of a hiatus, but now we're back and ready for action.

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?

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.

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.

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.

Better Running Guide

 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. 


Head Tilt 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.

Shoulders 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.

Arms 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.

Torso 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.

Hips 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.

Legs/Stride 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.

Ankles/Feet 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.

Patellofemoral Pain Syndrome

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.  

Forty-two percent of all overuse injuries affect the knee joint, 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.

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.)

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.

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 proper shoes 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.)

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.

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.