Don't get snowed in! How to Shovel Snow and Prevent Snow Removal Injuries

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:

Look out: 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.

Warm-up: 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.

Pace yourself: 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.

Pace your blower: 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!

Pick your weapon wisely: 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.

Just don't do it: 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.

How to shovel snow without injury:

1. Push the snow, instead of lifting it, as much as possible
2. If you need to lift the snow, lift with your legs by squatting with your back straight; don't bend at the waist
3. 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
4. Walk the snow over to where you want it, do not throw it over your shoulder to avoid twisting your back.

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!

Avoid Winter Injuries

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.

• 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!
  
• 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 before 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.
• 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.
• 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!

Plantar fasci-what-is?!

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.

There's a band of connective tissue running along the sole of your foot, known as the plantar fascia.

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.

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.

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:

Does it hurt especially when you wake up in the morning?

Does the pain go into the rest of your heel or the arch of your foot?

Do you notice the pain when you've stood up after sitting/lying down for a long time?

Does the pain occur after/during activity?

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.

Don't cool off your exercise routine!

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:

LAYER: 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.

WEAR MITTENS: 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.

WARM UP INSIDE: 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.

DRINK IT UP: 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.

WEAR SOMETHING FLASHY: 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.

Play safe out there! Don't let the cold weather put a freeze on your playtime!

Back to the Grind: Posture Tips

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:

1. Don't sit still: 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.
2. Flexibility is key: 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.
3. Core is the core: 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 actually help strengthen your "core" core muscles (and might help tighten your abs up as an added bonus).
4. Stop slouching!: 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.

Questions? Feel free to give any of the clinics a call. Now, get back to work!

Run. Stretch. Repeat.

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 have run marathons than haven’t. 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.

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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.

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.

Mathew is now an FCAMPT! Holla!

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! Mathew especially, and we’re proud to let you know he’s now a Fellow of the Canadian Academy of Manipulative Physiotherapy (FCAMPT). Congratulations Matthew!

FCAMPT is the highest orthopaedic designation possible for a physiotherapist (ie. it's kind of a big deal). 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.

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.

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.

Struggling with headaches? Low-back pain? Knee arthritis? Ankle pain? Any muscle, joint or nerve condition: give us a call and Mathew, or any of our physiotherapists, would be more than happy to help get you back to pain-free!