The year is 2019 and we are advised to stay at home for 2 weeks, we are going to flatten the curve and life will be return to normal in the blink of an eye. Two years later we are still dealing with pandemic life.
Maybe you are permanently working from home, your kids are being home schooled, you’ve had to change careers, or even moved away from family and friends. I think it is safe to say we each had to alter our life styles and with that came stressors.
Trying to keep up with new rules and regulations, keeping ourselves healthy and staying on top of work and home life has become increasingly difficult and hard to maintain. Due to this, many have been suffering from “Covid Fatigue” or “Pandemic Burnout”
So, what is burnout?
Burnout is also describe as “a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress.”
Symptoms of burnout include but are not limited to :
Loss of motivation and enthusiasm. Irritability and mood swings. Sleep problems, fatigue, headaches, and stomachaches.
While it has been important to be checking on our neighbours and friends, I think most of us have put ourselves on the back burner.
Here are a few tips to prevent or help if you have been struggling with burnout:
-Prioritize Self Care: Private or group work out classes, massage therapy, facials, epsom salt baths, read a book. Try and give yourself a dedicated hour a day if you can, but any time at all counts.
-Seek mental health support: Therapists and Counsellors can be reached online or through phone. In person appointments are always an option as well.
-Lean on family and friends for support: Others can not offer support if they are unaware you need it. There is no shame in asking for help.
-Set personal and professional boundaries: Keep your in home work space separate, so you can feel like you can “leave” work. Realize that you can not take care of everyone’s needs if your own are not being met. It is not up to you to carry the whole team at work or at home.
Be kind to yourself and take care,
Danica , RMT
Our team of professionals can offer a rough estimate of when they expect you to fully recover from your injury based on their knowledge of tissue healing and their clinical experience. However, no two people are the same and everyone’s healing time varies based on a few different factors. Learn more about these factors below:
Having a pre-existing condition that affects the bones, joints or muscles like osteoarthritis or obesity means that the body is already more prone to pain, stiffness and mechanical stress in its current state. Adding an injury to this gives the body an extra task which in turn prolongs how quickly it can heal itself.
Very often we will see patients who got injured while still recovering from a prior injury. This often occurs when a patient got injured a first time and is experiencing symptoms that lead to a second injury. For example, a patient got injured in the low back and had decreased sensation in his leg and foot – due to this symptom, he tripped on the carpet in his living room and hurt his opposite ankle.
* While these factors can’t necessarily be reverted, consulting our team of professionals (dietitian, kinesiologists, physiotherapists, massage therapists, occupational therapist) can help with the management of the symptoms and increase the quality of life.
Depending on the area of injury, different activities may need to be put on hold temporarily to help with the proper healing of the body. For example, it is not suggested for someone with an overuse injury to the shoulder to take on big cleaning tasks such as washing the windows, vacuuming the entire house or folding 3 loads of laundry. It is still possible to exercise with an injury – our physiotherapists/kinesiologists can create a program to ensure the exercises are promoting the healing instead of delaying it.
Different lifestyle choices such as regular alcohol consumption, smoking and poor nutrition have an impact on the body’s physiological response such as increasing the inflammation and decreasing the therapeutic nutrients and oxygen transmission going to the injured area. Need guidance on which foods can help you during your recovery? Our dietitian, Gabby, can work with you to create a nutrition plan.
Finally, an important factor in the proper recovery of injuries is to seek care as soon as possible. Professionals are trained to provide treatment tailored to each patient and their injury. We will work with you to create a plan of care that promotes healing and provides pain relief – don’t wait for it to go away on its own, it might just prolong your recovery time. Same day appointments are available, give us a call!
-Karine
Physiotherapist
]]>An occupational therapist (OT) can’t diagnose mental health conditions, but they can work with you to better manager your symptoms so you can get back to doing the things you need to do, want to do, and enjoy doing! When you first meet with an occupational therapist, they will work with you to help identify the things you find meaningful that your mental health might be keeping you from doing. This might look like:
Maybe you can relate to one of these activities, or know someone who can. People living with symptoms of anxiety, depression, stress, and burnout can often experience barriers like this which can further impact their mental health – like a positive feedback cycle. For example; living with depression may make it difficult to find the motivation to get out of bed in the morning and go about your day, so you end up staying in bed. This reinforces the feelings of depression including low mood, low motivation or negative self-talk; making it even harder to get out of bed than it was in the first place.
Occupational therapy can help break that cycle by using the activities you find meaningful as therapy. This is hard work and takes practice. An occupational therapist will support you in adapting your goals into small step-by-step pieces to help make things seem less overwhelming. Achieving these goals helps build confidence in your ability to take the lead and move toward your vision of what it looks like to feel better.
Working with an occupational therapist can be less about talking, and more about doing. Where a psychologist may work with you to understand how your thoughts are influencing your feelings, an occupational therapist will work with you to understand how what you do influences how you feel.
Often times when I start working with someone in managing their mental health one of the first questions I ask is, “If you woke up tomorrow and you felt good and your mental health wasn’t impacting your life, what would you do? How would that look?” and then we work together to set achievable goals and develop strategies to move in that direction.
Mental Health Crisis Resources:
If you are experiencing thoughts of suicide or self-harm these resources are available in the community to support you 24 hours/day, 7 days/week, 365 days/year.
1-800-667-5005
-Amelia Fletcher, OT
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Sydney: As an extrovert, I find my self-care relies on being surrounded by positive friends and family from day-to-day; but sometimes I need to take the time to actually zone in on myself. My version of self-care typically consists of completing a challenging workout (with the loudest music), cleaning and organizing my house, eating a healthy meal, and getting active outdoors (i.e., snowmobiling, hunting, swimming, etc.)!
Dayna: Self-care to me means taking a step back. As an introvert, I find alone time to be my best therapy. I enjoy silent appointments to aid in relaxation, a tidied house lessens my anxiety, eating clean not only makes me feel good, it also helps with my complexion, and taking time to squeeze in a workout helps my self confidence, productivity and overall mental clarity. I believe self-care sets you up with good habits for a healthy mind and lifestyle. Taking time out of each day to engage in self-care can help relieve the obstacles of everyday life. Caring for yourself equally involves both mental and physical care, and I think they bounce off one another. If you let one slip, the other one will too.
Self-care is extremely important for everyone. Burnout is real. If we don’t take time to look after ourselves, we can become consumed in our work and other aspects of living which puts us into an auto-pilot. Burnout is what happens when you get into this auto-pilot mode and you eventually hit a wall, completely fatiguing yourself of any energy to continue your tasks. A little bit of self-care can go a long ways and keep you from hitting that wall.
Ideas :
• Get a relaxation massage
• Go for a facial/manicure/spa day • Get into an exercise routine
• Go for a walk
• Visit with some furry friends
• Unplug from social media
• Read a book
• Try to learn something new
• Any many more
At Capture Therapeutics, we can be a stepping stone for your self-care journey. We offer relaxation massages, facials with our aesthetician, kinesiology evaluations, workout challenges, cooking classes, and occupational services to help you learn the tools you need for managing you and your needs.
Dayna, RMT
Sydney, BScKin
]]>How do we learn new movements? This may be something you haven't had to think about before, but as a Kinesiologist, it is something I am faced with frequently as I teach people new exercises or modify their current movement patterns, such as gait and postural control.
First off, what is motor learning?
Motor learning is learning a new movement or improving a movement through practice or experience. In order to be considered learning, the learner has to retain the movement pattern after initial acquisition.
There are different stages of learning. There are multiple models to define the difference between the initial acquisition and the mastery of a movement. One model for differentiating the stages of learning divide it into three parts based on the level of attention required: Cognitive, Associative, and Autonomous (Fitts and Posner Three-Stage Model).
The initial stage - cognitive - requires a lot of attention when performing the movement in order to perform it correctly and there may be a lot of trial and error to find the correct movement pattern. The second stage - associative - still requires attention but there is less variability in the movement. The final stage -autonomous - is once the movement is automatic and can be doneproperly without a lot of attention, therefore attention can be refocused on other tasks.
How can we improve learning?
In order to learn a movement, and not just follow a set of instructions in the moment, it is best to practice the new movement pattern. Practice of a movement or movement skill can be optimizedto improve learning. Here are general guidelines to get the most out of practice:
Motor learning is only part of performance - in addition to optimizing the movement pattern in controlled and uncontrolled environments, muscular training is also necessary to improve strength, speed, and/or endurance to complete or maintain proper motor pattern.
Next time you are learning a new movement, trying to improve a movement skill, or change a habitual pattern (i.e. gait, posture), make sure you are 1. directing your attention to the movement task you are trying to accomplish 2. getting the right type of practice.
If you have any questions, feel free to reach out!
-Nathalie, Kinesiologist
]]>Fall is a busy time of year, schools start back up and many of us return to a busier schedule as summer vacation comes to an end. With COVID-19 restrictions beginning to lift, Fall 2021 also means a return to working in the office, commuting, taking in-person classes, volunteering, going out on weekends and playing in evening sport leagues. As exciting as it is that our world is becoming a bit more “normal” the adjustment to a busier life style can be just as stressful as it was to adapt to being more isolated than we were ever used to.
The Centre for Addiction and Mental Health defines burnout as “a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress”. People who are burnt out feel like their batteries are running on empty. They can experienceheadaches and sore joints, they might become withdrawn from activities they enjoy and people they are close to, and become easily frustrated. Burnout may cause people to lose their appetite and motivation, be less productive and sleep poorly even though they are exhausted.
The good news is, the more we know about burnout the earlier we can recognize it and prevent it from happening. Learning to recognize our stressors, setting boundaries and prioritizing self-care are key factors in managing burnout. This can look like:
Setting boundaries and prioritizing self-care can be difficult, but very important in managing and preventing burnout. Need support? An OT would be happy to help; virtual, in-person and phone-based appointments available.
-Amelia Fletcher, OT
]]>Breathing with your diaphragm will send a response to your nervous system to relax. This technique can be used during your activities of daily living, as well as during your massage therapy treatments.
Here is a step-by-step guide to diaphragmatic breathing.
I like to incorporate this technique into my massage therapy treatments if I notice the persons breath is shallow, for pain management, or at the beginning of treatment to send that relax signal to the brain.
A couple other benefits of diaphragmatic breathing are lowering your heartrate, lowering your blood pressure, bringing awareness & engagement to your core muscles as well as breathing so you aren’t expending more energy than necessary.
-Rachel, Registered Massage Therapy
Working out is, for some, a source of stress. The gym might be a new environment with some new people, some new machines, a change in your routine, etc. What makes it even more confusing is that there is a lot of misconceptions or myths about working out that are somewhat believable and can steer people away from the gym/working out. I will be going through some myth and clarifying whether there is some truth or not about them.
Myth #1: The gym is a jungle; people are crazy in there…
Ha ! The notion that people going to the gym are animals making all these weird sounds. For real though, the image of a gym we see in movies, YouTube videos, etc. are often over exaggerated. I’m talking big muscular guys or girls, grunting every time they lift something, yelling, hitting their chest like a gorilla, etc. In reality, a gym is usually pretty quiet in term of social interaction. You might hear the occasional CLINK!! CLANK!! sound of someone dropping a weight or lowering the weight too quickly on a machine, but most of the time all you hear is the music playing in the gym, some friends might be talking to each other, you might be asked by someone if you are done with some gym equipments. Most people go to the gym, do their own program and leave when they are done. This scenarioof 10+ people going to the gym together acting like gangsters that we see in movies is so farfetched. I have never seen a group of over 5 going to the gym together, mainly because the bigger the group, the longer the workout session is going to be, since they need to wait to use the same machine, same weights, etc. The groups are usually smaller and as for individual people, they are doing their own program.
Myth #2: Workout everyday
You need to work out every, single, day! I don’t hear that myth often, but from time to time I get that comment from some clients. While it is possible to work out every single day, a day of rest or two a week is recommended. By training every day, you need to split your workout session to make sure you don’t overtrain your muscle. A good rule of thumb is 2 days of rest after working out a muscle group. By that I mean, if you trained your biceps on Monday, you shouldn’t train your biceps again before Wednesday/Thursday, but you can train your other muscle group that you didn’t train on Monday. Remember that resting is important.
Myth #3: Doing cardio is the best way to lose weight.
It is true that doing cardio can help lose weight, but being the best way is a false statement. Your diet will affect weight loss more than cardio. Cardio can help with burning calories and get you into calorie deficit for the day (when your calorie outtake is higher than your calorie intake). A better way to lose weight would be to do some cardio and to do a workout also thus increasing our metabolism. That way we are burning more calories while we are at rest, compared to only burn calories while we are doing our cardio exercises. Please note that you might gain some weight that way since muscle is heavier than fat, but you will have less body fat, looking leaner. It’s important to remember that a good diet is #1 when it comes to weight loss.
Myth #4: Telemarketers and influencers
I was 13-14 years old when I started to notice telemarketers selling these items to help you gain abs while doing nothing or selling some gym equipment that will make you look lean faster than anything else on the market. I’m 31 years old now and I still see similar products being advertised. I guess that mean people are still buying these products, since they are not out of business it seems. While some equipment they are selling could be good products, the message they tell in their advertisement is false. The reality is working out takes time, eating well can be a challenge and changing our habits can be a headache. They are selling the idea that their product can achieve all that, quick, inexpensive and without changing your habits much which isn’t true. It takes some effort, dedication and self-discipline. The same is said with all the yo-yo diets, that’s why the fitness and nutrition industry is considered one if not the worst fraud. Now with social media, influencers are doing the same thing,claiming you can follow their workout for abs guaranteed in 60 days. Again, it is possible, but not for everyone. Someone who is overweight might not be able to lose all the weight and gain abs in 60 days, it might take longer. My recommendation would be a personalised program from a personal trainer or kinesiologist and a personalised diet made by a dietician. Remember, if it seems too good to be true, it might be.
This concludes my blog about myths about working out. If you enjoyed reading these I recommend our Instagram page where I did a post a few weeks ago about some other common mythsabout working out and fitness. If you ever read or hear something that seems out of place about dieting or fitness tips, you can reach out to us and book a free 15min consultation with either a physiotherapist, kinesiologist or dietician.
-Patrick, Kinesiologist
Grand Falls,NB: (506)473-7064
Woodstock,NB: (506)325-1565
Truro,NS: 902-843-9681
Grand Falls,NB: (506)473-7064
Woodstock,NB: (506)325-1565
Truro,NS: 1-833-U-R-HEARD
www.capturetherapeutics.com
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With Relaxation GUA SHA I normally add this to my Scalp and face massage treatment, this is a more gentler treatment to help decrease stress, decrease head ache, TMJ issues, decrease and infalmmation and puffiness of the face. This is done by slowly passing gua sha tools over the face, scalp and side of the neck.
If you are interested in trying Gua Sha do not hesitate to book an appointment today!
Kathleen White
Registered Massage Therapist
So why do I bring this up? Why do I feel the need to discuss findings on imaging? Well, it’s because there are a lot of misconceptions about what these findings really mean. In physiotherapy, we value evidence just like all other healthcare professions. What does the evidence tell us about findings on imaging? Evidence shows that even people with no pain have positive findings on imaging. For example, one study was done specifically for imaging on patients with no symptoms. Here’s a few highlights from that study.
Disc degeneration showed up in 37% of people aged 20-30, 80% of people aged 50-60, and 93% of people aged 70-80. And this is people with absolutely no symptoms. Disc bulges showed up in 30% of people aged 20-30, 60% of people aged 50-60, and 77% of people aged 70-80! Again, these people have zero symptoms. What does this mean? Imaging does not tell you why you hurt. I’ll explain! If imaging does tell you why you hurt, people who don’t hurt won't have findings on imaging. But that’s not the case at all.
If you like pie, this next part will resonate well with you. Imaging is just one piece of the pie. If you’re in pain, there are a lot of other factors that contribute to your pain experience. Whether that’s how you move, moving too little or too much, other “life” factors such as stress, mood, and much more. I’ll say it again; imaging is just one piece of the pie. And often times, I would argue that it is a small piece of the pie. Yes, imaging has its place and is valuable. Mostly to rule out things like cancer, infection, inflammatory disease, fracture, and severe neurological deficits. But having a positive finding on imaging, other than the conditions just listed, is not guaranteed to be the reason why you’re in pain.
So, what’s my point? Imaging is not the whole picture. Physiotherapists are trained to determine if imaging is required, because imaging is not always necessary according to the evidence. Physiotherapists are trained to identify “red flags” that can be found during an assessment, where a referral for imaging is necessary. They will take a look at the entire picture including your movement, strength, and more to determine the likely contributing factors to your pain, and their goal is to get you back to doing what you love.
At Capture, we try to get you in the doors the day you need care. If you are living in pain, please don’t hesitate to come in for an assessment. We want you to live without pain, let us see what we can do to get you there.
Hope to see you soon!
Curtis Hoyt, Physiotherapist (Provisional)
PS, if you’re interested in taking a peak at the evidence, here’s a few studies that I referred to during this blog post!
Hall AM, Aubrey-Bassler K, Thorne B, Maher CG. Do not routinely offer imaging for uncomplicated low back pain. BMJ 2021; 372 :n291. 10.1136/bmj.n291. [PMC free article] [PubMed]
Henschke N, Maher CG, Refshauge KM, et al. . Prevalence of and screening for serious spinal pathology in patients presenting to primary care settings with acute low back pain. Arthritis Rheum 2009;60:3072-80. 10.1002/art.24853 [PubMed] [CrossRef] [Google Scholar]
Brinjikji W, Luetmer PH, Comstock B, et al. . Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. AJNR Am J Neuroradiol 2015;36:811-6. 10.3174/ajnr.A4173 [PMC free article] [PubMed] [CrossRef] [Google Scholar]
]]>Whenever it is brought into conversation that I LOVE treating kiddos, the first response I usually get is a surprised “You treat kids?” or “Why would a kid need physiotherapy?”. There are lots of reasons it may be appropriate for an infant, kid, or teen to come to the clinic and see benefit from physio treatment.
Physiotherapist treat babies as young as a couple weeks old to teens reaching adulthood. In each age group there are common musculoskeletal injuries or disorders, and developmental problems that may arise.
In infants, a common concern is neck tightness on one side (called torticollis) causing the baby to have a head tilt or preference to having their head face a certain direction. This can lead to flat spots on the back of the baby’s head (known as plagiocephaly). Physiotherapists coach parents and caregivers how to stretch the neck correctly and provide information as well as baby focused play exercises and positions to help ensure the head develops without flat spots or correct the flat spot if it is already begun to form.
As babies begin to grow and develop there may be concerns about if your child is hitting the proper milestones within the expected time frame. A gross motor assessment to see where your child is falling on the developmental curve compared to age-match norms gives a good idea of which skills are progressing well (for example, sitting unsupported, balance, pulling to stand, taking steps independently) or which may need a targeted intervention.
Once children start into sport and activity injuries may arise. Physiotherapy can get your kiddo back to their preferred activities quick and without relapse of symptoms. Similarly, if an accident like a broken bone occurs, PT can help make sure there are no long-lasting deficits. Another common concern is growing pains. Rapid changes in bone length can cause the muscles to pull more aggressively on their boney attachments causing pain. If your kiddo is complaining of leg pain and you notice a lump starting to form just below the knee or at the back of the ankle that is tender to touch, PT can help reduce the pain and stretch the muscles involved.
Is your kid way clumsier than their peers? Do they have a hard time learning new motor skills (like hitting a baseball) or have a hard time transferring already learned skills (ex. If they already know how to hit a baseball but started tennis or badminton and had to learn the same swinging motion from scratch?). Are they also struggling with tying their shoes or their penmanship? It might be more than a clumsy kid. Developmental Coordination Disorder (DCD) affects 5-6% of school aged children. If your child is struggling with common everyday tasks a PT assessment and treatment plan can help. We can even liaise with gym teachers and classroom teachers to help come up with strategies or adapted programing.
Finally, children with diagnosed neurological or genetic conditions are commonly seen in physiotherapy as these conditions typically impact development, muscle tone, independent walking, and mobility. Some examples are cerebral palsy, spina bifida, autism, downs syndrome, and many more. PTs can also help determine what equipment your child might need to ensure the best integration with peers at their age-level (ex. Standers, walkers, orthotics).
If you have questions or concerns about your child book in with a physiotherapist today. We cannot wait to see you in clinic!
- Jill, PT
Grand Falls, NB: 473-7064
Woodstock,NB: 325-1565
Truro,NS: 1-833-U-R-HEARD
Summers in the Maritimes are far too short not to be outside enjoying the nice weather! There are many different activities to choose from to stay active during the summer months, whether you want to be inland or by the water. Below is a list of summer fun if you need some ideas of what to do!
Water- Are you wanting to catch some rays by the water this summer? There are a variety of land and water activities that you and your family and friends can try. Spend the day building sandcastles, swimming, throwing a frisbee or football, beach volleyball, kayaking, paddling boarding, tubing, or fishing.
Hiking- There are various trails through wooded areas or on the coast lines for all populations to check out all over the Maritimes.
Biking- Whether you are a trail or road cyclist start pedaling and enjoy some fresh air and the scenery around you. If you like to have a plan, do a route where you can go grab a cone of ice cream or a bite to eat!
Courts- If you have access to outdoor courts during the summer you can grab your close friends and play a match of tennis, serve volleyballs back and forth, play ball hockey, or shoot some hoops.
Pitches- Summer sports programs are beginning! Spend your evenings or weekends on a pitch playing a game of softball, soccer, ultimate frisbee, or rugby.
Running/ Walking- Good for all ages, get out and enjoy the fresh air! Running and walking clubs have become more and more popular this summer. Check and see if there are any local clubs that you can join. Otherwise, enjoy a walk around your own neighborhood or parks – you may discover some close to home gems!
Camping- Pitch a tent and spend a night or two enjoying the outdoors by a campfire roasting marshmallows, playing campfire games, and enjoying the different activities that each campground has to offer!
Yard Games- Having a friends and family barbecue? Yard games can be fun for all ages! Some classics go-to’s are washer toss, horseshoes, spike ball, soccer baseball, croquet, ladder toss, cornhole, lawn bowling, red light green light, what time is it Mr. Wolve, Simon Says, Tag, and Hide and Seek.
We at Capture Therapeutics want you to make the best of the summer months! If you need any help getting out and being active this summer, we are here for you, whether you need a massage, physiotherapy treatment, chiropractic care, or a personalized exercise program!
Grand Falls:(506) 473-7064
Woodstock: (506) 325-1565
Truro: 1-833-U-R-HEARD
-Mackenzie, kinesiologist
At least half of all pregnant women will experience back pain during their pregnancy. For many of these women, the pain is severe enough to disrupt their activities of daily living. It is important to understand that pregnancy related back pain is often multi-factorial and is rarely attributed to a single cause. Factors such as weight gain, hormonal changes and stretching abdominal muscles are common contributors.
The average healthy weight gain during pregnancy is approximately 30 pounds. This additional weight, mostly in the abdominal region, places increased stress on the joints of the back, hips, knees and feet. As baby grows, Mom’s abdominal muscles become stretched and, in some cases, can separate, a condition known as diastasis recti. This stretching and/orseparation means mom has decreased abdominal muscle strength. Abdominal weakness places greater demand on the muscles of the low back as they work to compensate. Increased pressure and demand on the structures of the low back can cause pain. In the third trimester, the level of a hormone called “relaxin” increases substantially. Relaxin helps the ligaments of the pelvis loosen to accommodate the growing baby and enlarging uterus. The increased joint laxity will cause the muscles of the back and pelvis to work overtime to keep Momupright and balanced.
The good news is that there are easy ways to help minimize the risk of back pain. The following are evidence-based suggestions for preventing and managing pregnancy related pain;
The 2019 Canadian guideline for physical activity throughout pregnancy (https://csepguidelines.ca/wp-content/uploads/2018/10/4208_CSEP_Pregnancy_Guidelines_En_P2A.pdf ) suggests:
All women without contraindication should be physically active throughout pregnancy.
Pregnant women should accumulate at least 150 minutes of moderate-intensity physical activity each week to achieve clinically meaningful reductions in pregnancy complications. Physical activity should be accumulated over a minimum of 3 days per week; however, being active every day is encouraged. Pregnant women should incorporate a variety of aerobic exercise and resistance training activities to achieve greater benefits. Adding yoga and/or gentle stretching may also be beneficial. Pregnant women who experience light-headedness, nausea or feel unwell when they exercise flat on their back should modify their exercise position to avoid the supine position.
Although pain is likely to occur during pregnancy, it does not mean Mom’s have to suffer. Numerous studies show manual therapy during pregnancy can alleviate back pain by decreasing pressure on the joints, muscles and nerves. Those who receivemanual therapy can expect less pain during pregnancy and labour. Chiropractors, massage therapists and physiotherapists can provide safe, effective, conservative care to relieve painful symptoms during pregnancy and in the post-partum period.
Dr. Kara Laverdure BHSc., D.C
]]>Spring is here which means the days are longer and the weather is warmer. It can be tempting to jump right back into your regular activities or to start a new outdoor sport, but there are a few things to consider – especially if the winter months were spent with reduced physical activity. Whether you want to take on running, tackle some yard work, return to golfing, or hop on a brand-new bike, here are some tips that will help you get back to it, without hurting your body.
Treating a winter injury: During the winter months you may have had some pain or injuries that were left untreated. Before you jump into your spring activities in full force, it is important to treat existing aches and pains to prevent prolonging or worsening an injury and/or pain. Our team of physiotherapists are here to help you recover and prepare you for your spring-time activities.
Progressive start: After periods of low or no activity, our bodies need a gradual progression to adjust into higher levels or new types of activity. A good rule of thumb for activities like running, walking, hiking and biking is to start with a shorter distance and increase by 10% each week. Additionally, when starting, it’s important to take rest days throughout the week to allow your body to rest and adapt to the new level of activity. If you need help getting back into or starting new activities this spring, our kinesiologists can help develop a proper progressive exercise program.
Fueling your body: With an increase in physical activity comes in an increase in the body’s energy needs. It is important to take a look at nutrition to make sure your body has the proper fuel to get you through your spring activities. Getting a proper amount of protein, carbohydrates, healthy fats, and fluids will provide the energy necessary for the body to complete and recover from your seasonal activities. If you need more guidance on optimal nutrition to fuel your movement, our dietician can help!
Time to put on your favorite exercising gear, grab a water bottle, and get back to the outdoor activities you love! And don’t forget your sunscreen!
The team at Capture Therapeutics looks forward to getting back into the spring of things with you!
Woodstock: 325-1565
Grand Falls: 473-7064
Truro: 1-833-U-R-HEARD
]]>Massage releases muscle tension, one of the more common types of headaches are "tension headaches" that can be caused from tension in the jaw, neck, or shoulders. Muscle tension headaches produce a dull, constant pain on both sides of the head and can sometimes include an aching neck. Massage can quickly reduce the pain by easing muscle tension, relieving muscle spasms, releasing shortened muscles, and relaxing tension held in the muscles of the neck, head, and shoulders.
Massage promotes relaxation. Tension doesn't have to come from an injury, or poor posture. I'm sure everyone has heard the phrase "I carry my stress in my shoulders". Stress and anxiety can really wear on the body. Promoting relaxation can help relieve the stress you're carrying, and relief the headache that's associated with it. Sometimes one of the biggest triggers for headaches is lack of sleep. Since massage can put you into a state of relaxation it helps you fall asleep easier and stay asleep.
People are turning to massage more and more every day for pain relief from their headaches. When booking a massage with your RMT for headache relief make sure you describe the pain (ex: dull, achy, stabbing, throbbing), location of the headache, how long your headaches typically last for, how frequently you get them, what makes them feel better, and what makes them worse, or triggers them.
When I see new patients, who have never been to a chiropractor before, they often have questions and seek to better understand what is involved in a chiropractic treatment. The fear of the unknown is normal; however, it can bring with it some challenges and anxieties. I repeatedly come across some common misconceptions. So, I wanted to take this opportunity to debunk the top 3 myths I often hear about chiropractic.
1. Chiropractors can only treat back pain
Chiropractors are musculoskeletal experts, we are trained in the assessment, diagnosis, treatment and prevention ofbiomechanical disorders. Chiropractors focus on conditions that originate from the muscular, skeletal and nervous system.However, this is not limited to conditions of the spine. Chiropractors are also trained to manage musculoskeletal conditions of the entire body including; extremities, jaw and headaches. Chiropractors are also knowledgeable in other areas including nutrition, fitness and ergonomics. This holistic approach assists chiropractors in managing or preventing a wide variety of health conditions.
2. Adjustments are painful
A manipulation (A.K.A an adjustment or a “crack”) is a quick, small thrust to the spine or other parts of the body. The intendedpurpose is to provide immediate pain relief and increased range of motion. In general, adjustments or joint manipulations do not hurt. In fact, many patients report immediate pain relieffollowing an adjustment. Patients may be nervous about the ‘cracking’ or popping sound. However, fear not, the sound issimply the result of the release of gas bubbles within the joint. Consent is always ongoing and I will often check in with my patients during a treatment to ensure they are comfortable with treatment.
3. Once you see a chiropractor you have to keep going back
Simply put, this is false. When seeking care from a chiropractor, we will perform an assessment including a detailed history and physical examination to determine the cause of the pain or dysfunction. From the history and physical, a diagnosis will be made and an individualized treatment plan will be developed. This will be done in collaboration with the patient – according to their needs, comfort level and goals. Depending on the patient and the condition, the recommended type, frequency and duration of care will vary. Some patients prefer to continue with chiropractic care after recovery has been achieved. This type of care is referred to as maintenance care and is an effort to maintain mobility and prevent re-occurrence of their condition. However, ultimately, the decision to continue care is entirely up to the patient.
The health of your musculoskeletal system doesn’t start and end with a healthy spine. To obtain wellness and prevent illness, it is important to maintain a well-rounded healthy lifestyle. At Capture, our priority as a multi-disciplinary clinic is to offer services that are complimentary and address all aspects of well-being. Often part of a complete treatment plan will include referral to one of our other health care providers.
Team work makes the dream work,
Dr. Yanik
]]>Stress is an every day part of life and when we are stressed our body reacts in a way that prepares us for danger in case we need to run or fight, it does this by releasing hormones like adrenaline and cortisol. These reactions also include an increase in heart rate, respiratory rate, sharpening our senses and, muscle tension in the neck, shoulders, and jaw. Not all stress is bad but when this happens frequently our body may not have the chance to release the tension in our necks and upper back, which can cause neck pain. Stress can also affect how you feel pain. If you are more stressed your pain levels may be increased which can be discouraging.
Here are some ways to help manage stress:
Deep Breathing- Taking deep breaths is one of the top ways to calm your body. It sends a message to your brain to relax your body and decreases all those reactions that come with stress (increase heart and respiratory rate, high blood pressure etc).
Exercise- Exercising actually reduces the amount of stress hormones in the body and stimulates endorphins and dopamine which increase your mood causing you to feel happier and reduces your perception of pain. Going for a 30-minute walk will not only help release feel good chemicals in your brain but will get your body moving and give your mind time to relax.
Taking time for yourself- This one is important and very individualized it could be anything! Reading a good book, taking a nice hot bath, journaling, catching up and chatting with a friends or getting a facial with Jennifer at PhysioFirst on Chapel Street! As long as it’s something that you can relax, de-stress and enjoy it will fall into this category!
Stretch-Stretching your muscles is a great way to release muscle tension in the neck, shoulders and upper back. If you work at a desk taking breaks to do this through the day is great. It’ll give your mind a mini-break from work and a chance for you to relax your muscles before getting back to work again. Any of our Physiotherapists and Kinesiologists would be happy to create a stretching and exercise program that is best for you.
Get a massage- Massages can be very relaxing but also tailored to you. Both Kat and Kenzie our RMTs over at Chapel Street can provide deep tissue or relaxation massages at a time that works for you and your schedule. This give you time to de-compress, relieve stress while our massage therapist work on your tight muscles and help relieve pain.
Proper Diet- Diet?! Affecting my stress levels that may be contributing to my neck pain?? I know, sounds crazy, but its true. Having a proper diet has positive affects your entire body and your mood. Gab our dietician is a great person to chat with about this, maybe you find meal planning and prepping stressful, she has tools for you to help make the whole process easier.
You may find that when you take measures to decrease stress your have a decrease in neck pain. Neck pain is not always caused by stress but it can also make existing neck pain worse so give some of these tools a try to help manage your stress.
As always feel free to set up an appointment with one (or several) of our team’s skilled professionals to help manage the symptoms and provide education and tools to get you back to living pain free!
Grand Falls 506-473-7064
Woodstock- 506-325-1565
Truro 1-800-U-R-HEARD
-Ashley
]]>It is always good to take the above tips into consideration to reduce your risk of falling; however, they do not promise that you are not still at risk. Fall risk can depend on your balance, gait (walking pattern), strength, and motor control. Some higher-risk individuals can benefit from further intervention with a kinesiologist. This would entail the following:
With the winter months here and still ahead of us, we at Capture Therapeutics will ensure that you are Seen. Heard. Understood. If you, or someone you know, may be at higher-risk of falling on the icy grounds, call and book an appointment with one of our kinesiologists today! If you are unsure of whether a kinesiologist is right for your needs, let us help you get set up with the right professional.
Woodstock: 325-1565
Grand Falls: 473-7064
Truro: 1-833-U-R-HEARD
- Sydney
]]>It’s that time of year again when we are supposed to set our intentions for the upcoming year. Many of us turn towards restrictive diets, and intense workout routines in the hopes of changing our appearance. Many of these promise a “healthier” you, but what if these were doing more to harm your health than good?
Let’s start by clearing one thing up – how your metabolism actually works! Your metabolism is responsible for dividing up Calories, your body’s fuel, for each bodily function (breathing, digesting, muscle contraction, etc.) in a similar way that you divide up your money to pay your bills. So, let’s refer to your metabolism as the “banker”.
There are many ways to restrict your calorie intake: calorie counting, eliminating food groups, intermittent fasting, etc. When you do this, your body must accomplish all the same tasks but with less fuel. This is like trying to pay your bills but with less money. So you make sure you set aside enough money to pay the essentials – power bill, groceries, etc, and then you have to sacrifice elsewhere – eating out, morning coffee run, buying clothes, etc. When you restrict Calories, your body must set aside energy for the things that keep you alive – breathing, heart pumping, brain activity – and sacrifices elsewhere. This may result in lower energy levels, duller hair skin and nails, your digestion could be affected, and you may feel like you’re not able to complete certain tasks the way you should. Sure, you can push through and still accomplish most tasks, but this is an added stress on your body and even though it may not seem significant, can have a negative impact on your health increasing the risk of certain chronic diseases.
Most people have dieted and restricted on and off for decades.And this yo-yo effect of both your habits and your weight can damage your metabolism forcing you to eat less than someone else the same size to maintain any weight loss and protecting itself from future weight loss by making it harder to lose weight intentionally with each attempt.
Your best weight is the weight that you are when you are eating in a way that supports your health - most of the time - and moving your body regularly in a way that you can maintain. In other words, your health flourishes with consistency.
Let’s say that you follow the healthy plate model %80 of the time and then you skip the veggies when you have your Friday pizza night and order takeout on Saturday night and you indulge in a small dessert every other day. And you can spare 30 minutes 3 times a week to move your body in a way that elevates your heart rate. And most importantly you canconsistently maintain this routine of balanced nutrition and regular physical activity. This would be a reasonable expectation for a busy person with a sweet tooth who is willing to put in an hour of effort a week to help meal plan and prep and schedule a bit of time weekly for joyful movement alone, with a partner or with your family.
But what if you did all this and you were still 20 lbs more than what you think you should weigh or what the doctor says your BMI should be? I would ask your doctor if there is anything you should be concerned about in your bloodwork, blood pressure readings other clinical tests. And I would ask you to reflect on if there is anything you feel you are not able to do after maintaining this routine for a few months? As a Dietitian I can interpret this information to determine if any tweaks may be required, like adding a fiber supplement or making more homemade sauces to reduce your sodium intake. And one of our Kinesiologists may recommend changing the type of exercise you are doing to help you reach your goals and feel stronger in your daily tasks.
And if all your tests come back clear and you feel physically able, and you have found a healthcare and self-care routine that you can maintain – then that would be my definition of your best weight.
A weight that can only be reached by severe dietary restrictions, sacrificing quality time with family, and doing things that promote good mental health, or essential sleep, is not a good weight for you. A weight that can only be reached by you feeling stressed about every food decision you make or that removes you from social gatherings involving food, or that makes you see physical activity as a punishment is not a good weight for you.
This year let’s get back to the basics of healthy eating and moving your body in a way that makes you feel good. Let’s find a way of eating that nourishes us and supports our health. And discover ways of moving our bodies that enhance our lives and that we look forward to.
Our team at Capture Therapeutics by PhysioFirst can help!
- Gabby
]]>“One domain that we tend to miss, ignore, abuse or lose control of, is our own body.”
During a class on pain education, one of my professors used this quote in his presentation. And in my current practice, I find myself coming back to this concept often.
As most of us know, the three main pillars of good health are: proper nutrition, physical activity and sleep. It is no secret that the present society is greatly motivated by productivity and success. So in order to produce more or to meet our expectations in different aspects of our lives, we might find ourselves neglecting some of these important pillars. Some of you might choose to sacrifice sleep to achieve your goals, but if you find yourself struggling with pain, you could be making it worse.
What is the relationship between sleep and pain?
The link between pain and sleep is bidirectional, meaning:
(a) Lack of sleep can increase pain, and
(b) Pain can disrupt sleep.
But research has been showing that the effect of sleep on pain (a) is stronger than the effect of pain on sleep (b). In other words, sleep disturbance is a stronger predictor of future pain, whereas existing pain is not a strong predictor of sleep disturbances.
Evidence shows that lack of sleep impairs the way we process pain. Our ability to detect pain signals stays the same, but the change lies in the way we interpret these signals. Our pain threshold is reduced and we become more sensitive to pain when we are not well rested.
In addition, lack of sleep limits the body’s ability to repair tissues and restore important cellular components needed for daily physiological functions, thus hindering recovery and increasing one’s risk of developing health issues, such as hypertension, diabetes, heart disease and obesity.
What can you do? How can we help?
Here are a few tips on how to improve your sleep:
Practice healthy daily habits
- Avoid eating large meals before bed
- Avoid consuming stimulants in the late afternoon or evening, such as coffee
- Eat a balanced diet
- Be physically active. Studies show that 30 minute walks, 4x/week can improve sleep.
- Adopt effective pain management technique. Talk to a health care professional for tips and advice on management of pain at home or visit your local physiotherapy clinic for treatment.
Set a sleep schedule
- Try to keep a consistent sleep schedule: go to bed and wake up at the same time every day
- Limit naps to 20-30 minutes max.
- Aim for 7-8 hours of sleep/night
Optimize your bedroom
- Adapt your sleeping surface to optimize comfort. If your sleep is disrupted by pain, talk to your physiotherapist. They can recommend some positional pillows or certain sleeping positions.
- Keep your bedroom at a comfortable temperature
- Keep bedroom quiet. Use earplugs or a white noise machine if needed.
- Keep bedroom dark. Use a sleeping mask, close blinds.
- Limit in-bed activities. Try to use your bed only for sleep and sexual activities.
Set a night routine
- Turn off electronic devices at least 30 minutes before bed
- Practice a low-stimulation activity before going to bed to help you wind-down and clear your mind. This could include a warm bath, reading, journaling, meditation…
And finally, make sleep a priority!
Michelle Daigle, PT
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Vertigo is frequently caused by afflictions to the vestibular system, which may come in the form of dysfunctions, disorders, traumas, or viruses. The vestibular system—located in your inner ear—controls your sense of movement, your body orientation, and your balance.
Along with your eyes, muscles, and joints, your vestibular system is constantly sending feedback to your brain about your body’s movement and orientation. When this system is afflicted, these messages can get lost in translation.
A vestibular physiotherapist can assess the potential cause of your symptoms and provide treatment to help decrease spinning sensations and improve balance.
Vertigo is sometimes confused with dizziness. While dizziness is an umbrella term for the sensation of abnormal or unwanted movement, vertigo is more specific and implies an element of rotation in the perceived movement. With vertigo, either your body feels like it is spinning or you feel like the room around you is spinning.
Dizziness can be caused by a number of factors, including afflictions of the inner ear, reduced blood flow to the brain, problems in the neck, mild concussions, and psychological trauma. Vertigo, in contrast, is specific to afflictions of the vestibular system in the inner ear.
It can be difficult to accurately describe a sensation of dizziness. Vertigo, on the other hand, is easier to describe because it always involves a spinning sensation either internally or externally.
Vertigo and dizziness are similar in that they are both symptoms and not a diagnosis. They may be experienced separately or hand in hand. Working with a physiotherapist can help you identify the cause of both of these symptoms and establish a regimen for overcoming them.
Evidenced in a multitude of studies over the past 25 years, vestibular physiotherapy is effective for treating people experiencing dizziness and vertigo. These studies have demonstrated a reduction in symptoms, improved function, increased balance, and reduced risk of falling following a vestibular physiotherapy program. In particular, research has found significant improvement where the exercises are tailored to the specific needs of each person.
Our vestibular physiotherapy programs can be delivered as a home exercise program performed three times every day or as supervised classes. Both approaches have achieved significant changes for our patients. The length of each vestibular physiotherapy program varies, but generally changes can be seen within 4 to 6 weeks.
Vestibular physiotherapy is especially effective for treating vertigo symptoms that are triggered or made worse by movement.
Rehabilitation will focus on reducing the spinning sensations associated with vertigo as well as disturbances to your vision and impaired balance. Your physiotherapist will design and monitor a tailored exercise program that will reduce these symptoms over time.
Exercises will include gaze stabilization, movement desensitization, static and dynamic balance, and functional training.
First, one of our dedicated physiotherapists will perform a comprehensive assessment of your vertigo and/or dizziness to establish the cause of your symptoms. If we’re unable to determine the cause of your symptoms, we’ll refer you to a medical specialist for more extensive testing before we start you on an exercise regimen.
Expect your tailored vestibular rehabilitation program to include a variety of targeted movements and exercises.
Habituation exercises will involve specific movements designed to gently stimulate symptoms of dizziness. We use these to desensitize your vestibular system to those movements, which helps reduce overall symptoms.
Gaze stabilization is aimed at improving focus. These exercises train your brain to perceive yourself and surroundings correctly as stationary, which helps decrease the likelihood of experiencing vertigo.
Balance and gait exercises challenge your vestibular balance system to make it stronger. These tailored exercises will improve balance and increase your confidence in walking without falling.
Repositioning techniques are used for a specific type of vertigo known as benign paroxysmal positional vertigo (BPPV). BPPV occurs when small calcium carbonate particles break loose within the inner ear. This might occur without reason or it may be associated with an isolated incident. As the loose particles move around the inner ear, they often cause an overwhelming sensation of spinning.
BPPV is particularly aggravated when changing position, such as rolling over in bed or getting up from a chair, because the particles move around the inner ear and cause an abrupt onset of symptoms.
Various manoeuvres, such as the Epley manoeuvre, have been successful for treating BPPV. Such manoeuvres should always be performed by your physiotherapist during appointments and should not be attempted in the home setting.
Factors that affect how long a vestibular physiotherapy program will take include how long you’ve been experiencing vertigo, how regularly you perform your vestibular exercises, how significant your nausea symptoms are, and the presence of other medical, emotional, or psychological issues.
If you struggle with vertigo, you should try to keep as active as possible. Anything from a gentle walk around the park to a visit to the gym where tolerated will help manage your symptoms.
Carefully monitor your recovery time after each activity. If an activity causes you to experience symptoms, they should subside within 30 minutes. If symptoms take more than 30 minutes to settle, the activity was too challenging and should be modified to shorten your recovery time. You can talk to your physiotherapist about ways to make activities more manageable.
Remember, we are here to make living with vertigo easier. A licenced member of our team is waiting to help you regain stability and get you walking with confidence. Call us today at 1-833-U-R-HEARD or book your appointment online here. We look forward to being a part of your journey.
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The condition has four distinct stages.
In the first stage, your pain increases gradually, particularly worsening at night. This stage typically lasts a few weeks to a few months, during which you won’t notice any changes or limitations to your range of motion.
In the second “freezing” stage, movement in your shoulder becomes restricted in all directions. This will continue over the course of 3 to 6 months.
In the third stage, your pain improves but the shoulder remains stiff and tender. This is referred to as the “frozen” stage, which will also last between 3 and 6 months.
In the fourth and final “thawing” stage, your shoulder regains movement and pain is significantly reduced. At this point, you are able to return to normal activities. The stiffness may persist for up to 9 months before you proceed to a full recovery.
One of our PhysioFirst physiotherapists can diagnose a frozen shoulder during your initial assessment with us, so you won’t have to wait and wonder any longer. In the meantime, we can recommend exercises to help provide you some relief from the pain and stiffness.
The following stretches will provide you with some relief for your frozen shoulder and promote a more timely recovery. Remember to always warm up your shoulder for ten to fifteen minutes before attempting to stretch. We recommend taking a warm shower or bath, but a heating pad can be used where this is not an option. While you should push yourself to the point of tension, do not push yourself to the point of pain during any of these stretches. The below exercises are only a few examples of general stretches; however, your physiotherapist will develop a comprehensive tailored exercise program for you in clinic or via telehealth.
Stand and lean forward slightly with your shoulders relaxed. Swing the arm of the afflicted shoulder in a circular motion (about a foot in diameter) ten times in each direction. Increase the diameter as your symptoms improve, eventually progressing to the use of a light weight (three to five pounds) held by the swinging arm. The pendulum exercise should be performed 2–3 times per day.
Facing a wall three quarters of an arm’s length away, reach out and touch the surface at waist level with the fingertips on your frozen side. With a slightly bent elbow, walk your fingers up the wall as high as you can comfortably go. You should be using the muscles in your fingers to lift the arm so that muscles in your shoulder are not doing the work. When finished, lower the arm slowly by walking the fingers back down the wall. Repeat 10–15 times, performing this exercise 2–3 times a day.
In a seated or standing position, use your strong arm to lift the arm on your frozen side at the elbow. Bring it up and lay it across your body, exerting gentle pressure. Hold this stretch for 30 seconds to a minute. Repeat 3 times, performing this exercise 2–3 times per day.
In addition to following a specialized stretching regimen and tailored exercise program designed for you by your physiotherapist, we may also recommend further therapies. Both soft tissue massage and shockwave therapy have proven beneficial for treating cases of frozen shoulder in our patients.
Soft tissue massage reduces the tension that often develops as a result of the restricting muscles. This can help restore some range of motion and provide temporary relief. Shockwave therapy sends high-energy acoustic waves through your skin towards the affected areas in your shoulder to promote regeneration of the soft tissues, pain relief, and tissue mobilization.
We’d be happy to tell you more about the ways we can work with you to move you through the stages of frozen shoulder as comfortably as possible and move on with your life. Call us today at 1-833-U-R-HEARD or book an appointment online here. We can’t wait to hear from you!
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Piriformis syndrome has several causes as well. It can start due to direct or indirect trauma, inflammation, overuse, postural issues, and/or anything that leads to aggravating trigger points in the piriformis muscle. Common symptoms of piriformis syndrome are pain in the posterior thigh that can travel into the calf and foot, numbness in the foot, loss of proprioception in the affected leg, and loss of muscle strength.
Treatment for piriformis syndrome can be quite simple. Manual therapy is very helpful; whether it’s massage therapy, chiropractics, or physiotherapy; medical professionals that specialize in manual therapy and the muscular system can help speed up recovery time. There are few things that can be done at home as well that can make a huge difference.
You can strengthen weak muscles, most commonly this is done by doing eccentric and concentric hip abduction exercises. You can stretch the piriformis muscles, to find a stretch you need only google it, try adding pre- and post-stretching of the piriformis muscle into any exercises or activities your do. Finally you can also change your postural habits by doing things like frequently changing how you’re sitting, and putting a pillow in between your legs when you sleep to keep your hips more in line.
Hopefully you never experience sciatic pain, but if you or anyone you know do, know that there are lots of avenues to take for recovery. Sciatic pain can be crippling but it is commonly caused by the piriformis muscle which can be usually be resolved rather quickly with the right treatment, postural changes, stretches, and exercises.
- Zach
]]>Low back pain is a common issue. It can be caused by something as simple as sleeping funny one night, sitting at your desk for too long, or repetitive bending/lifting. This pain might go away after a couple of days, but can also last for months, especially if not addressed. When your back hurts you might avoid moving for fear of hurting it more, but our bodies were designed to move! Not moving can lead to increased pain or slower recovery. A safe way to get your body moving while experiencing lower back pain is by walking.
Another cause of low back pain is weakness and instability in the muscle of the back. Walking is not only a great exercise to reduce lower back pain, but can also help prevent it! Walking improves bone health, cardiovascular health, can help reduce arthritis, is cost effective and is not strenuous on the body. This low impact exercise can help improve your muscle endurance in your feet, legs, hips and back. When we walk our muscles make lots of smallcontractions, which is what helps strengthen the muscles that help keep the low back and pelvis stable.
If you are new to exercise, start by walking 5 minutes twice a day and increase the time as tolerated until you are walking 30 minutes once a day. Make sure you are able to comfortably hold a conversation throughout. This helps to make sure you are not over-exerting yourself, keeping your heart rate steady and breathing only slightly elevated. Start by walking on flat level ground, as hills can change the position of your back and hips and can add stress onto the back. Introduce a slight incline when you feel stronger and relief from back pain.
In addition to daily walks, stretching can also help improve the flexibility in the hips and back and help relieve pain. Here are some easy stretches to incorporate before and after your walk to keep you feeling good!
Single leg knee to chest: To do this stretch lay on your back and bend one knee so your foot is flat, take your other leg and using your hands bring your knee up to chest, you can hold this position for 15 seconds and then switch legs. This is a great exercise to stretch the muscle in your back and also take some pressure off the spine.
Hamstring stretch: Your hamstrings are the muscles in the back of your thigh, these attach to the hips and when tight can put pressure on the back and pelvis. To stretch these muscles sit on the ground/bed with your leg out in front of you, keeping your back straight lean forward at the hips as if you were trying to touch your toes. You should feel this stretch in the back of your thigh, hold for 15 seconds working your way up to 30 seconds.
If your back pain is persistent make sure to book an appointment with any of our physiotherapists for a specialized program to help with your pain!
- Ashley
]]>Relaxation massage uses techniques that are called general Swedish techniques. Techniques such as effleurage, which is used to introduce the client to the massage treatment, to flush the circulation, and to transition into another technique. Therapeutic massages use techniques in the family of general Swedish techniques and non-Swedish techniques. Non-Swedish techniques include techniques such as frictions. Frictions are an aggressive technique that are used to break up adhesions and to increase range of motion.
When going for a massage, telling your registered massage therapist that you would like a relaxation of therapeutic treatment, is great communication to lead to a treatment specifically perfect for you.
Kenzie
]]>Be mindful of what your body needs. Most of the time, we tend to push through any feelings of stress and fatigue until we accomplish what we have on our to do list. But when our body gets run down, overworked, or overstressed, our immune system weakens. Stress hormones and lack of sleep suppress our immune system, causing it to be less efficient at fighting off illness. Here are some things you can do to:
Support your immune system with food. We have been told since we were kids that it is important to eat our fruits and vegetables because they contain vitamins and minerals, but what do they do? We have billions of chemical reactions happening in our bodies and vitamins and minerals are co-factors in these reactions, making sure that everything happens in sequence and efficiently. You also find important vitamins and minerals in other foods like whole grains and protein foods. Getting your vitamins and minerals from food are better absorbed by the body than they are from supplements. Here are a few things you can do to make sure you are getting enough:
If you are struggling to make nourishing choices, need help meal planning or wondering if you should be taking a supplement, book a consultation with me, Gabby, your Registered Dietitian. I can assess your needs and help you find a routine that fits your lifestyle.
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This condition is relatively common in small children and should resolve itself by ages 2 to 3 years old. However, in some cases it will not.
Toe walking is sometimes caused by muscle tightness (particularly in the calf), joint stiffness, problems in gait development, growth spurts, or genetic/neurological conditions. It will often lead to pain in the feet and lower legs and tightness in lower extremity muscles while walking and sitting. While less common, the same symptoms occur in adults who experience this condition. Muscle tightness in the calf is the most common symptom of toe walking.
If your child’s case of toe walking does not resolve itself naturally, it can cause problems later on in life, such as painful biomechanical issues, shortened muscles, and increased risk of ankle injury. In order to prevent these larger issues from happening, it’s best to professionally address toe walking if it’s still occurring after two to three years of age. If this is the case for your young one, seeing a physiotherapist can help.
While toe walking typically affects children, it can sometimes affect adults.
In some cases, an adult carried this abnormal gait through to adulthood after corrective measures were ineffective in childhood. In other cases, the toe walking may be due to various foot conditions, such as a calluses, corns, or a loss of sensation in the feet.
The impact of toe walking in the long term is the same. You may find your calf and other muscles tightening and walking with a flat foot may become difficult and result in cramping, particularly over extended periods of time.
If you toe walk most of the time, you may have problems wearing shoes comfortably or engaging in recreational activities that require special footwear, such as roller skates. You may also find you fall more easily.
Stretching and Strengthening Exercises to Decrease Toe Walking
There are a variety of exercises that can be performed by both children and adults to reduce the symptoms of toe walking and help to re-establish a normal gait.
It is recommended that your child have an assessment with a physiotherapist if toe walking has persisted after the age of three. If you choose to work with one of our licenced physiotherapists, you or your child will be individually assessed and provided with exercises(play-based for children), advice, and other tools that are tailored to your specific needs.
If you are not ready to see one of our professionals, we recommend trying these exercises to help stretch and strengthen the lower legs.
In a standing position, hold on to a table, chair, or wall for support and step one leg back behind you. Keep the heel of the back leg on the floor and the toes pointing forwards. Bend the front knee, moving your body forwards, until you feel a stretch in the back of the calf.Make sure your heel does not come off the floor and your back knee does not bend. Hold this gentle stretch for 30 seconds to a minute. Perform 3 times on each leg, 2 times a day.
Stand on one leg close to a wall or countertop. Try to balance as still as you can. Hold this position for as long as possible. Do not allow the other leg to rest on the stance leg. Try to hold this pose for 30 seconds without hand support. Do this 3 times on each leg once a day. As this gets easier hold for longer times or try standing on a pillow. (Make sure you have something close by to grab on to that will not move if you feel like you may lose you balance—like a countertop!)
Stand up straight and lift your toes off the floor as high as you can. Walk forwards, balancing on your heels only, keeping your toes up. Walk across your room and back like this 10 times, taking breaks as needed. Perform once per day.
None of these exercises should be painful. If you feel pain while attempting, stop and contact your physiotherapist to ensure they are being performed correctly.
Before we dive into a physiotherapy regimen, we’ll perform a thorough assessment of your or your child’s legs and feet. Here, we’ll evaluate activities such as walking, running, jumping, and getting on and off of the floor. We’ll look at the range of motion and decide whether or not additional support is needed. At Capture Therapeutics, we have a Licenced Pedorthist on staff, and if other specialists are needed, we liaise directly with your family doctor to have referrals sent.
Physiotherapy for toe walking involves retraining the muscles for a normal gait pattern. We’ll strengthen musculature around the hips and legs to make controlled movements and shift weight comfortably and properly as steps are taken. We’ll focus on balance, stretching, and strengthening the muscles to increase the range of motion at the ankle, increasing the size of steps, and stimulating nerve pathways by breaking the gait cycle down into more manageable chunks and practicing repetition.
Your physiotherapist may also feel it’s appropriate to add hydrotherapy as part of the rehabilitation process. With hydrotherapy, exercises are performed in warm water, helping to relax the body as you engage with each movement. This can ease any pain you or your child may have with walking on flat feet as the water provides buoyancy. It also improves circulation in your legs as you work through your regimen.
Get started with one of our dedicated physiotherapists today by calling 1-833-U-R-HEARDor booking an appointment with our online booking tool here. Our therapists are comfortable working with people of all ages, developmental levels, and special needs. No matter where you’re at, whether you’re a parent of a child suffering or you’re an adult suffering with this condition, we look forward to helping you and your family overcome the frustrations of toe walking and getting you back on your feet as soon as possible.
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