vansportsandphysio-blog

[vansportsandphysio-blog]

WHAT CAN I EXPECT FROM PHYSIOTHERAPY?

In our clinic, we’ve seen many people that have injured or damaged their bodies when they were young who have finally become tired of taking the creaking and the aching as just a part of life. We also see people with fresh injuries who want to heal as quickly as possible and are looking for a program to help the process. In Vancouver, we see a little bit of everything from hurt athletes and runners to people with injuries from sitting at a desk all day. Whatever the case, physiotherapy can help with almost any kind of mobility issue, new or old.

But a lot of people are afraid of booking an appointment with a physiotherapist because they simply don’t know what to expect, and it’s common for people to be afraid of the unknown. So we thought we would put together a post for you to explain what you can expect from physiotherapy.

First, anyone can benefit from physiotherapy, from professional athletes to the people who wouldn’t touch sports with a ten foot pole to someone who is recovering from a recent injury like a car accident. According to the Canadian Physiotherapy Association, “physiotherapy is the primary health care profession that promotes wellness, mobility, and independent function. Physiotherapists have advanced understanding of how the body moves, what keeps it from moving well, and how to restore mobility.”

Mobility is an incredibly important function in your body, and one that you want to last until very old age. Physiotherapy can help identify the problems that are impeding your mobility, whether it is in your hips, shoulders, or knees (or anywhere else for that matter) and assigns modalities to heal and strengthen the problem area.

After you book an appointment, you will come in for an assessment wherein you describe your injury to one of our highly trained physiotherapists. They will take the time to assess and build a plan that is custom made for your needs and goals.

At Van Sports and Physiotherapy, our physiotherapists are trained in a variety of different modalities, including (but not at all limited to) medical acupuncture, athletic therapy, intramuscular stimulation and electrotherapy. For each type of treatment there are in-depth tests to see which treatment is right for you and your needs. After the physiotherapist’s assessment, he or she works with you to explain how you will benefit from the plan created for you. They will also give you a schedule so you can do the work at home, which is a big part of your healing.

Related Articles: Runner’s Knee, What To Eat Before A Workout, How To Pick Running Shoes, How To Prevent Back Pain, What Is A Pinched Nerve?

How many times appointments you will need differs case by case. Some people will need longer treatment plans and some people will find that their pain diminishes and their strength and mobility increase after just a few sessions. Another key factor depends on how seriously the patient takes it — the more you follow the program at home, the better the results.

You can rest assured though that our physiotherapists want to see you get better. They work with clients to identify the problems and come up with treatment solutions. The more success the clients have, the more success the physiotherapist has, too.

It’s hard to say exactly how your first appointment will go, but you can feel confident you will be in good hands at Van Sports and Physio. Since each injury is different, each physiotherapy appointment and plan is different as well. But the one thing that is true to all cases is that your body and your mobility will thank you for taking your own health and well being into your own hands.

If you have any questions or would like to book an appointment in our Vancouver office, contact us today.

http://www.vansportsphysio.com

[vansportsandphysio-blog]

RUNNERS KNEE

Running is a hobby (or sport, depending on who you ask) like no other — it’s a great way to stay in shape and see the world, it’s free to do and it brings together many likeminded people. Running, for the most part, is also safe and easy, but, if you’re not careful, it can lead to injury and cause problems with your mobility.

One common affliction that many runners face is a condition called runner’s knee. Also known as patellofemoral pain syndrome (PFPS), runner’s knee affects people for different reasons and at different intensities, so by understanding the symptoms and causes, you can take steps to treat and, even better, prevent it in the future.

The symptoms of runner’s knee are either a sharp, sudden pain or dull, chronic ache usually behind or around the knee (also called the patella), and can feel like a sense of cracking or like the knee is giving out. Often the pain will disappear during a run but will return shortly after. Runner’s knee generally affects women more commonly than men, and strikes mostly younger, recreational runners. It can happen in just one or both knees.

The causes of runner’s knee are different from person to person, but is commonly due to poorly conditioned quadriceps and tight hamstrings. When quadriceps are weak, they are not able to support the knee, leading it to move out of alignment with every step. On top of that, inflexible hamstrings can put undue pressure on the knee.

There are other causes, too. It might be that the knee is larger on the outside than it is on the inside, or that it sits too high or that it simply dislocates easily. If the cartilage in the knee is weak or worn out, then there is less shock absorption. If a runner has too high of arches or too flat of feet, the knee might be put under added strain during a run. Even if one’s body is perfectly built for running, the continued and repetitive impact of running is sometimes enough to bring on runner’s knee.

Considering all of that, it might seem like you are doomed to suffer runner’s knee simply by being a runner. But there are measures you can take to prevent it from being a problem for you. You can try running on softer surfaces — running on concrete is high impact and can cause the most damage so seek out a grass track or field. Also, when you are increasing your mileage, keep it to a 10 per cent per week increase so that your knee and muscles are able to properly develop. You should also make sure that you are wearing the proper shoes. Visiting a specialty running shop so that you can get fitted for the right kind of shoes for your body type and foot shape will do wonders. And if you need to wear a brace, ensure that it is good quality and the right fit for your body.

In order to prevent the pain and discomfort of runner’s knee, take the time to properly stretch your hamstrings, quadriceps and calf muscles before a run. If you do start to feel the symptoms of runner’s knee but still want to run, decrease your mileage and switch to soft surface running. You can also visit your local physiotherapist, who will give you advice and exercises to strengthen your muscles and protect your knees.

Running is a great activity to take up and has a myriad of health benefits, but it is easy to push things too far. Your mobility is something you are going to want to have for a long, long time so the best thing you can do for your body is to take preventative measures by stretching, slowly building up your muscle and wearing the proper footwear.

If you are experiencing any symptoms of runner’s knee and would like to book an appointment with one of our experienced physiotherapists, we would be happy to help relieve your pain and get you on the path of healthy knees.

http://www.vansportsphysio.com/runners-knee/

[vansportsandphysio-blog]

HOW TO PREVENT BACK PAIN

Back pain is a common complaint and a condition that can be debilitating, but given our lifestyles, we almost expect to feel some aches and pains the older we get. And that’s for a reason, the more we sit at desks and the less active we are, the higher our chances of experiencing the inconvenience and pain that comes with a sore back.

And while it seems like back pain is on the rise, especially as we age, one need not surrender to a life aches and pains. There are plenty of things you can do to stay ahead of the hurt. Isn’t there a saying that says, “Happy back, happy life”? Well, maybe not, but there should be!

So how do you keep yourself from having a sore back? For one, keep it strong. Exercising your lower, mid and upper back muscles with targeted movements will help reduce the frequency of pain if you’re already experiencing it, and will help prevent it in the future. Try getting on all fours and extending the opposite leg and arm, balancing on the other hand and knee, and holding the position for a count of five. Or try lying on your stomach and, using your back muscles to help, lifting your upper back and legs off the ground with your arms stretched out in front or held together behind your head. Again hold for a count of five. The more strength you build, the easier it will be for your back to stay pain free.

When it comes to strengthening for a healthy back, working your core is just as important as working your back muscles. Having a strong core allows you to sit up straight and to carry your weight in good alignment so that your spine stays straight and strong. To strengthen your core, consider getting into the habit of reaching a certain number of crunches each day, doing some in the morning and some before you go to bed.

Speaking of a straight and strong spine, having good posture is an excellent way to help take some of the strain off your back. You can start by facing a mirror to see if your shoulders are on the same plane or if they are tilted to one side or another. Next, stand with your back against the wall and see if it’s comfortable to keep the back of your head against it. If your head naturally wants to move forward, it might be a sign that your posture needs work.

Once you’ve decided to work on sitting and standing up straight, try to take notice throughout the day to see if you are slouching or not. To achieve good posture, try rolling your shoulders up and away from your ears, then moving your shoulder blades in and down your back; keep your chin back slightly until it feels like your skull is sitting nicely on top of your spine. You can do this at work, at home, in the car, basically anywhere and everywhere.

Finally, as anything with your health and well-being, it’s important to consider your diet. What you put in your body effects everything else—how quickly you can build and maintain muscle, and how much energy you have to commit to those aforementioned back exercises. The better the diet, the better your overall health so it’s a good idea to take a look at how many whole grains, fruits and vegetables, and how much lean meat you are eating.

On the other hand, it’s good to be aware of how much sugar, unhealthy fat and excess red meat and alcohol you are consuming, too. The key is finding a balance that gives you the strength and energy you need to live a happy life while still having some joy in your life.

Keeping a strong and healthy back doesn’t have to be complicated, there are simple things you can do to build your strength like doing intervals at work or on commercial breaks if you’re watching tv, and always maintaining a balanced, healthy diet. If your back pain is chronic or unbearable, it might be worth going to see your doctor or getting a referral to see a physiotherapist. Your back and your health will thank you for it! Like us on Facebook for more blog posts and tips!

http://www.vansportsphysio.com/prevent-back-pain/

[vansportsandphysio-blog]

[vansportsandphysio-blog]

[vansportsandphysio-blog]

DYNAMIC WARM UPS

Going for a jog on a regular basis is a great way to maintain your health in a number of different ways. Running can keep your cardio-vascular system healthy and also improve your body’s overall stamina. Running on a regular basis will also keep you feeling energetic throughout the day and will go a long way towards helping you maintain a healthy lifestyle. Part of what keeps runners fit and healthy has a lot to do with their warm up and cool down routines. Giving your body time to warm up before a run and cool down after you finish is extremely beneficial for your health and conditioning. A good warm up/cool down routine can go a long way towards keeping your body injury-free, and will help you get the most out of your work out. If you are unsure what type of warm up and cool down methods will work best, you may want to try a few of the techniques described below.

Warm Ups

Your warm up is important to your entire running routine because it is the best way to prepare your body for the intensity of your work out. A good warm up will do a few things for you and your body. First, you will speed up your heart rate as well as your breath rate which will increase the blood flow throughout your body, allowing oxygen to more easily reach your muscles and prevent you from cramping up during the run. A good warm up will also stimulate your muscles and help to remove tightness you may be experiencing to allow for a greater range of motion as your run intensifies. You’ll want to target the muscle groups involved in a running motion in your warm up. These are the muscle groups that will be repeatedly stressed and will be working hard to get your body moving and keep you going. There are many ways to get warmed up before a run, and some of the best methods are known as

Dynamic Warm-ups, which include: • Walking Lunges • High Kicks • Knee Highs • Arm Circles • Hip Rotations/Leg Swings • Butt kicks

It is important to incorporate some form of dynamic stretching into your warm up routine to avoid straining or over-working any of the muscle groups that will be used the most during your runs.

Cool Down

After you have finished your run, it is equally important to incorporate some static stretches into your cool down routine. Unlike the dynamic stretches from your warm up that keep your body moving while you loosen up your muscles, static stretches are done from a stationary position. Performing static stretches, along with a few other beneficial cool down techniques will keep your body from feeling stiff and sore later on, prevent more serious injuries, improve your flexibility and will flush out lactic acid remaining in your muscles. Try incorporating some of these techniques in your cool down routine: • Static Stretching (hamstrings, quads, calves) • Walking or Slow Jog • Foam Rolling • Deep Breathing • Rehydrate (Water, Juice, Fruit)

As one of the best physiotherapy clinics in downtown Vancouver, we understand how important a quality work out is to people, whether they are training as an athlete, or are just focused on achieving their own fitness goals. That is why Van Sports & Physiotherapy is ready to deliver individualized assessments and treatments for each of our clients, and provide them with fitness tips and techniques like these that will fit their lifestyle. In addition, we have a highly skilled team of Vancouver’s top physiotherapy experts who will provide the very best physio care to quickly help you heal.

For more information about how we can help you get to the top of your game, feel free to visit our website, or find us on Facebook and Twitter to receive all of our latest updates.

http://www.vansportsphysio.com/dynamic-warm-ups/

[vansportsandphysio-blog]

WHAT IS A ‘PINCHED NERVE’?

We’ve all heard of a pinched nerve before, and many of us have experienced the uncomfortable sensation of one, too. But how much do you really know about the causes, symptoms and treatments of this all too common, pesky and sometimes very painful condition?

Let’s start from the beginning. To understand what a pinched nerve is, we should know what a nerve is. Nerves are the specialized cells that make up our nervous system, carrying messages from one part of the body to another in the form of tiny electrical signals, also called nerve impulses. Basically, they allow your body to move and react when you want and need it too.

So, what is a pinched nerve? A pinched nerve occurs when too much pressure in the form of compression or constriction is applied to a nerve by surrounding tissues. The nerve gets, well, pinched. The pressure causes the nerve to become irritated and flare up, thereby disrupting the nerve’s ability to send the messages it needs.

If a nerve is pinched for only a short time, there is usually no permanent damage and once the pressure lets ups, the nerve function returns to normal. However, if the pressure continues either for a prolonged time or repetitively, chronic pain and permanent nerve damage can occur. This is a common problem for athletes because doing the same movement time and again, like perfecting a forehand shot in tennis or training for a marathon, can compound the problem.

Not just athletes get pinched nerves, anyone can get them and many people do. A pinched nerve is often associated with the neck or shoulder, but it can happen elsewhere like in the wrist, often causing carpal tunnel syndrome, or in the lower back causing sciatica.

While athletes can suffer from pinched nerves, high impact sport is not the only cause. Long held habits or specific incidents can cause the compression of nerves, things like an injury, slouching or poor posture, arthritis, obesity, and as mentioned, repetitive actions. Even pregnancy often brings on an increase in pinched nerves.

You might be wondering how you can tell if what you are experiencing in your body is a pinched nerve or not. Well, there are a few tell-tale signs. The most common symptoms of a pinched nerve are pain, numbness, tingling (like pins and needles), stiffness, or a noticeable weakening of certain muscles, usually along the path of the nerve. It can be tricky because the damage can cause symptoms at the source, or any location further down the path from the affected nerve. A pinched nerve in the neck, for example, can cause pain or stiffness in the neck, along with symptoms like tingling or numbness down the arm. A doctor or physiotherapist can often identify which nerve is pinched by determining how a patient’s limbs are affected and where.

A temporarily pinched nerve doesn’t sound like a big deal, and it’s not, but if things get worse before they get better, there is a chance one’s mobility can be affected, as in it being difficult to turn your head from side to side or bending over at the waist.

The good news is that pinched nerves are treatable once properly diagnosed, and there are things you can do at home to help if you’ve got pinched nerve pain. For one, rest up. If a pinched nerve is a new sensation, and you’ve also been playing a more than usual amount of tennis because the weather is finally nice, a few days rest can often do the trick. If the nerve is damaged from years of trauma and you’ve been ignoring your symptoms for a long time, you may need to get your doctor to refer you to a physiotherapist. In some cases, surgery is an option too.

So that’s the skinny on pinched nerves. If you think you might be experiencing one, get it checked out because it’s pain you don’t need. And now for a fun fact—nerves are the oldest and longest cells in the body, the neuron from your spinal cord to your big toe can be up to one meter long!

http://www.vansportsphysio.com/what-is-a-pinched-nerve/

[vansportsandphysio-blog]

HOW TO PICK RUNNING SHOES

Spring is here at last and with the warm weather often comes a renewed desire to throw on the running shoes and head out for a jog. Maybe you’ve dug out your running shoes from the bottom of the shoe pile and see for the first time this spring that the smelly, worn out, old things are in dire need of an update.

So, you proudly get yourself down to the store with your renewed sense of good health and ambition when all of a sudden you are faced with a wall of options. Not only have running shoes made leaps and bounds in technology when it comes to material and construction, there are a myriad of things to consider to make sure you are getting the right shoe for your needs—and getting you off on the right foot is of utmost importance.

At VanSports & Physio, we see a lot of damage to runners’ bodies from improper footwear. Not selecting the right shoe can have the opposite effect of what you’re trying to accomplish with running. Poorly chosen running shoes can cause serious damage to your feet, legs, shins, hips, and back. Yes, it’s that serious!

The good news is that there is the right shoe out there for you, you just have to find it. And you can, by asking yourself the following things.

The first question is the most obvious, how does it fit? Of course you want to make sure you have the right size, and there should measure about the space of a thumb width from the end of your big toe to the end of the shoe. Running shoes are often about a half a size higher than your street shoes. Other things to consider include whether or not you need arch support—you’ll have either flat, neutral or high arches and the support you will need from your shoe will vary depending on the shape of your foot. There are also wide feet and narrow feet, and shoes to accommodate every variation out there.

Next: what type of exercise will you be doing? New fitness trends pop up all the time and some are more extreme than others. This area of consideration also takes into account whether you will be exercising indoors or outdoors, on the road, on a treadmill in the gym, or on a trail through the forest. Each kind of location presents its own unique needs, whether you require more traction versus a lighter weight shoe, for example.

One thing that you might not think of off the top of your head is: what is your stride like and how does your foot strike the ground? You might be considered gazelle like, or you might more closely resemble, well, something a little less graceful. No matter what, you should consider at what angle and with what force your paws hit the pavement. If you’re lost on the topic or are not sure where to start, a well informed salesperson will be able to help point you in the direction of shoes that suit your stride.

Perhaps you’ve now narrowed down your options to but a few. Congratulations! You’re almost there. Now it is mostly up to you to decide on what is most comfortable for you, and this is a personal preference and completely up to you. Do they feel cushioned, but not too soft? Supportive but not too stiff? Good. We’re almost done.

One final thing to consider is the quality of your shoe. There are a million and one choices for footwear out there and they vary greatly in quality. If longevity is important to you, consider if the shoes are of high quality materials that will last a while considering your dedication and commitment to your healthy lifestyle. It is still a good idea to invest in a high quality shoe that will be able to maintain it’s structure and comfort.

That might seem like a lot but believe it or not, finding the right running shoe is not only rewarding, it will benefit you greatly as you are achieving your fitness goals. Happy exercising!

http://www.vansportsphysio.com/pick-running-shoes/

[vansportsandphysio-blog]

OFFICE WORKOUTS

VAN SPORTS PHYSIOTHERAPY  If there is one thing that humans are incredible at, it’s adapting to their surroundings. While the majority of humans used to spend the bulk of their days standing or doing manual labour, nowadays, many people spend at least a third of their day in an office, sitting at a desk. If that is the case for you, you probably also know what it’s like to get the itch to get up and get moving, until another email pops up to distract us yet again, that is.

At VanSports & Physio, we are passionate about fitness and health and know that to fitness goals, and maintain them, it takes an ongoing commitment. And with today’s hectic lifestyle, it’s not always easy to find the time to give yourself a proper workout. So we’ve come up with a guide to help you strengthen and tone and stretch your way to fitness, all from the comfort of your office.

Good posture and great fitness start with a strong core, which can be the first thing to go the more time we spend sitting in chairs. But you can use that chair to your advantage and do core strengthening exercises while you sit. Simply slide yourself to the edge of your seat, sit up completely straight and raise your arms to a 90 degree angle so they are parallel to the ground. Engage your core and slowly begin to lower your upper body back, so in a sense you are doing a reverse sit up. (A lean back?) As longs as you keep your abdominal muscles engaged, you should be able to feel the burn after a few. Do as many as you can!

Perhaps you feel like your legs are being underused with all that chair sitting, so don’t be shy to get up and do some leg exercises. An easy leg exercise to try that will build strength is simple leg lifts. You can do these from your chair or you can stand next to the wall with a hand on it for support. Next, lift your leg as high as you can, straight out in front of you. This will also exercise your core and will be easier if you engage your abdominal muscles. Hold for a count of five (or longer!) and then switch sides.

Possibly the most common consequence associated with life in an office chair is back problems; you can help stem the problem with this simple back strengthener called the reverse fly. Stand with you feet shoulder-width apart, you knees slightly bent, and back held straight. See if you can find something to act in place of weights in the office, if not, consider bringing in a couple of small dumbbells and keeping them in your desk drawer. Now, with you palms facing in, bend slightly at the waist and engage your core (again!). With your elbows slightly bent, lift your arms out to the sides as high as they will go by squeezing your shoulder blades together. A stronger back will lead to better posture and will have a positive ripple effect through your entire body.

You might also notice that your neck is getting sore at work. This might be the result of leaning your head unnaturally forward toward the light of your computer screen, something you might be doing without even noticing. A good neck workout that you can do anytime, anywhere (without looking too strange) consists of head circles. Try taking it slowly and going in both directions.

Another key component to good health is staying flexible. By staying at our desk hour after hour, we can often feel our hip flexors tighten up or even feel our wrists starting to ache. Make sure you take the time to examine where you are feeling stiff and focus on stretching out those areas, whether it is flexing your heels up the wall to lengthen your calves or pressing your fingers back to stretch out your palms and wrists. Every little bit counts!

We hope you’ve found this brief guide to an office work of help. The important thing is to get up and move around at regular intervals. Even if it feels like you are disrupting your work to do so, exercise intervals have the added bonus of refocusing your mind on the task at hand making you more productive.

If you have any questions about how to achieve or maintain your optimal health, be in touch with our passionate and knowledgable staff at VanSport & Physio.

http://www.vansportsphysio.com/office-workouts/