Balance prevents falls

Balance is something that we often take for granted. If you have ever had a fall, you know that it can happen without warning and can have serious consequences.

• One in four people that live at home, and are over the age of 65, will fall within the next year.
• Sixty percent of all falls occur in the home.

In the senior population, falls are the leading cause of injury deaths. Falls are also the most common cause of nonfatal injuries and hospital admissions for trauma.

It isn’t surprising that so many seniors fall if you analyze their life situation.

For example, many seniors are on medications, many of which have the side effects of dizziness or disorientation. Some seniors do not participate in any type of regular exercise program, so their bodies aren’t well-conditioned . They often suffer from arthritis pain, or might be overweight and sedentary. Considering these factors, it becomes clear why falls are so common.

How can you decrease your chance of falling?

• Do not use loose rugs in your home.
• Identify slippery conditions/uneven surfaces and eliminate them.
• Secure any loose telephone and lighting cords.
• Make sure rooms are well-lit and furniture is spaced so that it is easy to walk around.

Wood floors covered with carpet resulted in a significantly reduce risk of hip fractures in the elderly. When looking at forces generated with impact on carpet-covered wood floors verses other surfaces, results indicate that if a person lands on a carpet-covered wood floor, the odds of breaking a hip are significantly less and the impact forces were much lower.

Balance is something that often declines with age. We become more sedentary and no longer challenge our body with physical activities. The good news is that balance can be regained and if you follow a few simple tips, you can reduce your chance or the chance of a loved one from falling. Good calf flexibility can help your ankle and foot work more efficiently, reduce impact, and decrease fatigue. A flexible arch and toes can reduce foot and heel pain. We can develop a program for you to increase your strength and flexibility today to help prevent in the future!

The physiotherapists at EQ Physio are balance experts!

Our modern clinic is accessible, with free parking right out front, and is conveniently located at the corner of Dundas and Trafalgar in Oakville – we’re here to help!

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Sciatica symptoms and solutions

What is sciatica?

Sciatica is a term that describes pain radiating along the sciatic nerve which runs from the lower back, down through the buttock, hamstrings, and into the lower leg. The sciatic nerve is the longest nerve in your body.

What are some potential causes of sciatica?

There are several anatomical structures in the body that can cause this referred pain.

Pinched nerve roots in the low back (called radiculopathy), the sacroiliac joint, a pinching of the sciatic nerve deep in your bottom (piriformis syndrome), and referred pain from your low back discs, are just some of the possibilities.

Pressure on the sciatic nerve from a herniated disc can cause sciatica.  Other common causes include joint inflammation, compression of the nerve from bony arthritic growths or a locked facet joint in the lower spine.

What are the symptoms?

Sciatica causes pain that usually begins in the lower back and spreads through the buttock, leg, calf and, occasionally, the foot. The pain can vary between dull, aching or burning sensations and sharp, shooting pains.

Sciatica can also cause tingling, numbness or muscle weakness in the affected leg. It is very important to seek medical attention in these situations as long-term nerve compression can permanently damage the nerve and its function.

In these cases, your symptoms may become permanent.

One or more of the following sensations may occur because of sciatica:

• Pain in the rear or leg that is worse when sitting
• Burning or tingling down the leg
• Weakness, numbness or difficulty moving the leg or foot
• A constant pain on one side of the rear calf
• A shooting pain that makes it difficult to stand up

How is it diagnosed?

Sciatica is a clinical diagnosis based upon your symptom description, the behaviour of your pain and a thorough physical examination. The cause may require further examination, including medical imaging such as CT scan, MRI or x-ray.

If you have sciatica symptoms, contact the clinic today so we can get you on a path to recovery as soon as possible. We will develop a program for you to manage your pain and inflammation, and work toward returning to your desired activities and educate you in self-management techniques to prevent a reoccurrence. We’re conveniently located at the corner of Dundas and Trafalgar in Oakville.

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Osteoarthritis relief

Osteoarthritis sufferers – find relief with physiotherapy

Concerns about side effects of taking non-steroidal anti-inflammatory medications has left many osteoarthritis sufferers wondering how to manage their pain and disability. Many answers may be found in the Ottawa Panel Guidelines for Therapeutic Exercises and Manual Therapy in the Management of Osteoarthritis. The expert panel developed 13 grade-A recommendations for therapeutic exercise procedures in the management of osteoarthritis. A combination of manual therapy (hands-on techniques) and exercise also resulted in improved pain and longer walking distance in one randomized controlled trial on knee osteoarthritis.

Also, the results of a randomly controlled study on hip osteoarthritis suggested that manual therapy and stretching are more beneficial than an exercise program alone for improving pain, function, and walking speed in someone suffering with hip osteoarthritis.

Physiotherapists have been aware of this information for years, and now the most recent clinical guidelines support the use of exercise and manual therapy as part of an effective treatment program for osteoarthritis.

If you or someone you know is suffering from pain associated with osteoarthritis, we highly recommend that you contact us to book an assessment with our physiotherapist.

We can provide interventions to help decrease your pain and improve your level of function. Our clinic is conveniently located at the corner of Dundas and Trafalgar in Oakville.

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Hot vs. Cold – which is best?

Hot or Cold for Sprains and Strains?

Confused about whether to put a hot pack or ice on that injury? You’re not alone – this is a commonly asked question. Cold and heat both have their place in the rehabilitation process. When used correctly, each can help to reduce pain and control swelling and assist with tissue healing. When used inappropriately, they may delay healing. So how do you know which to use?

Cold Therapy
This includes freezer gel packs, ice cubes or an ice bath. Cold can be applied in the first 24-48 hours after injury (during the “acute” phase). Cold causes constriction of blood vessels which will limit the amount of swelling that develops. It also slows nerve conduction and decreases skin temperature which will reduce pain. Cold can also be used after the first 48 hours if inflammation continues or after exercise to help with soreness. Wrap the cold pack in a damp towel to prevent frostbite on the skin and apply to the injured area for 10-15 minutes.

Heat Therapy
This includes hot water bottles, electric heating pads or moist heat packs. Heat causes dilation of the blood vessels which increases blood flow to the area. This assists with removal of waste products and delivery of oxygen and nutrients to promote healing. Wrap the heat pack in a few layers of towel to prevent burns and apply to the affected area for 15-20 minutes. Do not lie on the hot pack or apply when going to sleep as this increases the risk of burns.

Although the use of heat is commonly applied for ‘chronic’ issues, heat can also be used early in the recovery process to help reduce pain, improve muscle tension and swelling. In fact, the use of heat is preferred where you want to promote blood flow and circulation. However, avoid applying heat on areas that are inflamed (warm to the touch, increased redness and obvious swelling).

While cold and heat can both be beneficial, they should not be used, or used with caution if you have:
• Impaired circulation
• Reduced skin sensation
• Hypersensitivity or allergic reactions to cold
• Open or infected wounds, or acute dermatitis or eczema
• Malignant tumours or active tuberculosis lesions

If you have questions about whether to use hot or cold, or if you are unsure about the nature and severity of your injury, get in touch to book an appointment with our physiotherapist. Our clinic is conveniently located at Dundas and Trafalgar in Oakville.

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Good nutrition can improve your recovery

 

 

Michelle Strong, Registered Holistic Nutritionist, is one of our community partners and is our guest author this week. She is the founder of the Strong Nutrition and Weight Loss clinic (www.strongnutritionandweighttloss.com)– a boutique nutrition practice for weight loss and prevention/ management of chronic illness. Her approach is integrative and addresses the emotional connections people have with food instead of the simplistic and outdated calorie-in vs. calorie-out mentality.

 

‘Tis the season, New Year’s Resolutions are (hopefully) full speed ahead and with that come the inevitable slew of injuries associated with post holiday indulgences. So whether you fall into this group, the weekend warriors or you slug it out with your driveway each snow day, follow this advice to reduce inflammation ASAP and start feeling like your old self.

Inflammation is an immune reaction in response to infections, wounds or any type of physical damage to tissue. If you turn over your ankle shoveling the driveway, often you will feel heat and swelling in the area. This is acute inflammation and is necessary to the healing process. Alternatively, chronic inflammation is a long term reaction in the body; this does not serve the body in the healing process, and in fact in creates more damage the longer it lasts.

Although different, both acute and chronic inflammation benefit from similar nutritional recommendations to improve recovery and healing.

1. Take it Out: Don’t add fuel to the fire. Think about inflammation as heat or fire in the body. Would you add gas to an uncontrollable fire? Nope, so we don’t do this in the body either. Think about sugar as gas. This “food” triggers the release of inflammatory messengers called cytokines which just makes everything worse off.

There are so many types of sugars out there to beware of, but for simplicity, stay away from processed white sugars (fruit is ok). Avoid (like the plague) things like candy, alcohol (sorry), white breads, crackers and pastas and foods that have added sugars like flavoured yogurt and cereals.

2. Add it In: There are so many healing foods out there and generally, we ALL know what is good for us and what isn’t. However, there are some KEY antioxidant rich beauties that can speed up healing time. My 3 favourite are: Turmeric (also ginger and cayenne and black pepper), plant based fats (coconut oil, olive oil and avocado) and Fermented Foods (kimchi, sauerkraut, kefir).

Often I will pass along this recipe and have client drink it daily (if not daily, at least during their recovery time). This is tasty and perfect for these chilly Canadian mornings.

Turmeric Tea Recipe (How to Make Golden Milk)

Prep: 2 mins / Cook: 3 mins / Total: 5 mins / Yield: 4

Turmeric tea (also called golden milk) is a great way to get the benefits of turmeric daily. Find out how to make this ancient health-boosting drink in under 5 minutes!

Ingredients

• 2 cups of milk of choice (almond, pecan, coconut, and dairy all work in this recipe) or use bone broth in place of the milk for a more hearty tea
• 1 tsp turmeric or turmeric spice mix
• 1/2 tsp cinnamon
• pinch of black pepper (increases absorption)
• tiny piece of fresh, peeled ginger root or 1/4 tsp ginger powder
• pinch of cayenne pepper (optional)
• 1 tsp raw honey or maple syrup to taste (optional)

Instructions

1. First, blend all ingredients in a high-speed blender until smooth.
2. Then, pour into a small saucepan and heat for 3-5 minutes over medium heat until hot but not boiling.
3. Drink immediately.

Source: wellnessmamma.com

3. Slather it on top: In conjunction with the above, there are also topical options.

• Topical use of turmeric mixed with an oil like coconut oil (watch out this stains!)
• Essential Oils: there are multiple options out there; I like Deep Blue and Frankincense (by DoTerra), these I find are the best to ward off pain caused by inflammation. These can be used along with coconut oil and massaged into the sore area.
• Epsom Salts. Soak the injured area in a warm bath of salts (and with the oils listed above).

For more information on inflammation including a tasty inflammatory busting smoothie recipe, click here: Enjoy!

https://strongnutritionandweightloss.com/2013/05/29/anti-inflammatory-buster-smoothie-recipe/

 

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Achieve your ideal posture

Posture is something we all intuitively know something about, and ideal posture is something we all strive for.

But how much do you really understand about what your ideal posture is?

Imagine if you were looking at yourself from the side and could draw a line from the top of your head down to the floor. With ideal posture, that line would pass down through the ear canal, over the tip of the shoulder, just in front of the middle back vertebrae, through the middle of the low back vertebrae, right over the pointy bone of the hip, through the middle of the knee and outer bone of the ankle.

Some people have increased curves and their head is forward. This puts excessive stress on the neck muscles and can cause pain.

Others have too large of a curve in the middle and or lower back, which can also cause unusual stress on the middle and lower back.

Finally, seniors may have a forward bent or kyphotic middle back. Often the bones become wedge-shaped making it impossible to stand up straight.

Our therapists can help you with the pains and muscle tightness associated with poor posture, and help you work toward achieving ideal posture through muscle strengthening, as well as increasing range of motion and flexibility.

If you or someone you know is having trouble with neck pain, lower back pain, or poor posture, have them contact us. EQ Physio is conveniently located at the corner of Dundas and Trafalgar in Oakville – we’re here to help you achieve balance and equilibrium today!

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3 hip exercises for your knee pain

Have you ever suffered from knee pain around or under your kneecap (patella)? This may be related to a condition called patellofemoral syndrome.

Treatment for this type of knee pain includes exercises to improve the strength of your front thigh muscles (quadriceps). You may have also even had your knee taped, braced or stimulated.

However, if you haven’t done anything to strengthen your hip muscles, you are missing out!

A recent research study (1) reviewed the best available research on the best exercises for patellofemoral syndrome. It found that a combination of hip and knee strengthening will reduce your pain and help you return to your usual level of activity.

Specifically, exercises to strengthen your thigh (quadriceps), and hip (abductors, lateral rotators, and extensors) muscles were found to be better than knee exercises alone. A strong and more stable hip is thought to reduce the stress at the knee.

The evidence also suggested that they should be done 3x/week for at least 6 weeks, even if you had moderate-to-severe pain for at least three months.

Some of the exercises used in the study include the following (3 sets of 10):

1. Attach one extremity of an elastic band around your ankle and attach the other extremity to a solid object on your side.
2. In standing, put your knee on a stool and position yourself so you will be pulling your foot towards the inside to externally rotate your hip.
3. Only your hip should rotate, your body should stay perfectly still and straight.

1. Attach one extremity of an elastic band around your ankle and attach the other extremity to a solid object on your side.
2. In standing, put your knee on a stool and position yourself so you will be pulling your foot towards the outside to internally rotate your hip.
3. Only your hip should rotate, your body should stay perfectly still and straight.

1. Lie on your side against a wall with your bottom leg bent in front.
2. Lift up your top leg on the wall, keeping it straight, and your pelvis stable.
3. Once you reach the maximum range without any movement of your pelvis, externally rotate your hip so that your foot is pointing upwards. Rotate your leg back before returning to the initial position and repeat.

These are “Level 1” type exercises. If you would like more information about your knee pain or how to progress your exercises, please don’t hesitate to contact us!

1. Nascimento et al, titled “Hip and Knee Strengthening Is More Effective Than Knee Strengthening Alone for Reducing Pain and Improving Activity in Individuals With Patellofemoral Pain: A Systematic Review With Meta-analysis” (J Orthop Sports Phys Ther 2018;48(1):19-31. doi:10.2519/jospt.2018.7365).

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Is your heel pain truly plantar fasciitis?

Gabe Ho, Registered Massage Therapist is a graduate of the Royal Canadian College of Massage, McMaster Contemporary Medical Acupuncture, and McMaster Advanced Neurofunctional Sports Performance Programs and a member of the College of Massage Therapists. He uses a neurofunctional approach for his massage and acupuncture treatments to identify and correct the underlying causes of dysfunction.

What is the true cause of your heel pain?

Plantar fasciitis is a commonly diagnosed condition for heel pain that results from inflammation of the plantar fascia.

Symptoms typically include:

• A sharp burning pain when pressure is applied to the bottom of the foot – often described as ‘like stepping on glass’
• More prevalent in the morning or after prolonged walking or standing

This pain can be very limiting and difficult to treat.

Does this sound like your heel pain?

Unfortunately more often than not plantar fasciitis is used as an umbrella diagnosis for heel pain.

The plantar fascia is a very strong connective tissue that wraps from your heel to the base of your toes. It has to be extremely strong and durable to be able to manage the weight bearing forces of not just standing but exponentially increased forces such as running or jumping.

It is unlikely that you are going to wake up one day and find that this connective tissue, that is built to withstand tremendous forces, has become so brittle that you can’t put your body weight on it.

Commonly, we find that heel pain is due to an irritation of one or more of the following nerves in the foot:

• Tibial, with its medial and lateral plantar branches
• Saphenous
• Sural

These irritated nerves can be traced up the leg and often into the back. The irritation can be a result of a seemingly unrelated injury, a mal-alignment of structures (such as bones in the foot), hip or knee dysfunction, or issues of the spine.

An effective treatment of heel pain locates the source of the irritation (foot, knee, hip, back) through a detailed physical examination.  This ensures that we can treat the source of your heel pain as well as calming the local irritation in the foot.

If you are looking to understand your heel pain, our registered massage therapist or physiotherapist can provide you with the appropriate guidance to help you return to your regular activities.

Still unsure? Come and see one of our expert therapists at EQ Physio for a free 10-minute consultation to discuss how we can help you.  Our clinic is conveniently located near the corner of Dundas and Trafalgar in Oakville.

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Stretches to help you out after shoveling

Fixes for some common post-shoveling aches!

We’ve all experienced some aches and pains after working hard to clear the snow from our driveways and sidewalks.

Here are some physiotherapy stretches you can try to alleviate pain in your shoulders, knees and back. You should not be feel any pain with these exercises. If your pain is being caused by tight muscles, they should release with your breathing (consciously relax the muscles while you exhale).

For the following stretches, hold each one for 5 deep breaths. If the stretches do not help to release your muscles, the tension is likely a protective reflex and you do not want to overstretch these areas.

Also check out our previous post about how to prevent injuries from shoveling before they happen:  AVOIDING INJURY WHILE SHOVELING

If you’re having difficulty with pain after shoveling, come and see one of our expert therapists at EQ Physio for a free 10-minute consultation to discuss how we can help you. Our clinic is conveniently located at the corner of Dundas and Trafalgar in Oakville.

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Avoiding injury while shoveling

After a few years of mild winters, we have returned to winter weather that is truly Canadian!

Like all of us, it is likely safe to say that you’ve dusted off your shovels and gotten your snow-moving muscles moving a few times already this season.

Here are some tips (from the Canadian Centre of Occupational Health and Safety) to keep yourself injury-free while clearing snow from your driveways:

1. Timing
   • Where possible, it is more practical to shovel early and often. Fresh dry snow is lighter and therefore more manageable than wet, heavily packed, or partly melted snow.
2. Choose the appropriate shovel length and weight for you
   • Weight: it should be lightweight but sturdy – about 1.5 kg (a little over 3 lbs).
   • Length: the handle should reach your chest to reduce the amount of forward bending.
   • Shaft type: shafts with a bend (versus a straight style) may be easier on your lower back when used correctly.
   • Handle type: shovels typically have a “D”-shaped handle. Be sure the handle shape does not force the wrist into awkward positions.
   • Blade size/shape: choose the style that best matches the exact task. For example, a large push-style shovel will move large amounts of snow, but may result in lifting too much weight. A smaller blade shovel (25 to 35 cm or about 10-14 in) should be used for lifting and throwing snow. The smaller blade will decrease the weight that is lifted and decrease the risk of injury.
3. Wear appropriate clothing
   • Wear several layers of warm, lightweight clothing that is comfortable to move in. The inner layer should be breathable, such as thermal underwear that allows perspiration to escape from the skin surface.
   • Make sure your head, (especially your ears), feet and hands are well covered. However, do not let your hat or scarf block your vision – you have to see what you are shovelling.
   • Boots should be water-resistant and high-cut, and should provide good traction.
   • Gloves should be light and flexible and give you a good grip.
   • If the weather is very cold, wear something over your mouth. Use a work/rest schedule if the temperatures are low or if it is windy.
4. Warm up before starting
   • Do some of these exercises to help warm up your muscles and improve your circulation:  WARM UP
5. Work safely
   • Work at a steady pace. Shoveling is going to make you sweat and, if you stop, you could get a chill.
   • Push the snow rather than lift it. If you must throw it, take only as much snow as you can easily lift and turn your feet to the direction you’re throwing – don’t twist at the waist. Do not throw snow over your shoulder or to the side.
   • Pace yourself. Shoveling snow is a strenuous activity comparable to weightlifting, while walking on uneven and unstable ground, and wearing heavy-duty clothing. Take frequent breaks and drink some warm, non-alcoholic fluids.
6. Stretch after shoveling
   • Once you are done, stretch for 5–10 minutes to loosen up the muscles in the low back and hamstrings that were used during shoveling: COOL DOWN

Check in to our blog again soon for an upcoming post discussing some specific fixes for common aches and pains that can occur after shoveling!

If you’re having difficulty with low back pain after shoveling, come and see one of our expert therapists at EQ Physio for a free 10-minute consultation to discuss how we can help you. Our clinic is conveniently located at the corner of Dundas and Trafalgar in Oakville.

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How physiotherapy can help you

We treat a variety of problems – how can we help you?

Physiotherapists can help many people with a variety of ailments.

Are you, or someone you know, suffering from:

• Low back pain
• Knee pain
• Neck pain
• Shoulder pain
• Arthritis
• Tension headaches
• Difficulty with walking
• Poor balance
• Pain sustained in an accident
• Poor physical fitness

We’re here to help! We see clients for all the above concerns and more. We will perform a thorough evaluation, and develop a treatment plan to help you get back to the things you love doing most.

Our programs are designed to educate you, so you can carry out your exercises on your own; therefore, you do not become dependent on us for long-term care.

You have the power to achieve better physical health, let us be your guide.

Contact our clinic for a physiotherapy assessment, we’re conveniently located at the corner of Dundas and Trafalgar in Oakville.

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Fitness program tips

Happy New Year!

You’ve made a resolution – it’s time to start a fitness program, as recommended by your physiotherapist and doctor.

How do you start?

You need to commit to the program – don’t miss a day of your scheduled exercise. And you need support – your family needs to accept this important addition to your schedule.

Continuously focus on the positive benefits of exercise, which include:

• Decreasing the risk of having a heart attack
• Decreasing high blood pressure
• Increasing enjoyment of family and recreational activities
• Decreasing the risk of developing colon cancer and breast cancer
• Decreasing the risk of developing diabetes
• Decreasing body weight and body fat
• Building a healthy heart, lungs, muscles, bones, and joints
• Reducing depression and anxiety, and improving your self-image
• Living a longer, happier life

If you do your exercises first thing in the morning, it’s a great way to start the day before other responsibilities get in the way. Block out one hour, three times per week for your program.

Warm up – Warming up is important to get the blood flowing to the muscles, lubricate the joints, and prepare your muscles for more intense exercise. You should warm up for 5-8 minutes before strength training. Use a treadmill, stationary bicycle, cross trainer, or stair stepper.

Stay hydrated – drink plenty of water. We suggest you hydrate after each set of exercises.

Proper technique – Ask one of the fitness staff at your gym. They will be happy to help, and improper technique can lead to injury.

Stretch – You should stretch after you do your gym exercises. Good flexibility is import to maintain proper muscle length, decrease pain and tension, and to maintain joint range of motion. Hold each stretch for 20-30 seconds and repeat them 2 times each.

If you’re having difficulty with your strength and flexibility, come and see one of our expert therapists at EQ Physio. We can develop a program for you, and keep you on the right track to achieve your goals! Our clinic is conveniently located at the corner of Dundas and Trafalgar in Oakville.

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Holiday Hours

If you or someone you know is in need of physiotherapy or massage treatment over the holidays, please don’t hesitate to contact us.

We will be open and booking clients on all days except Dec. 25, Dec. 26 and Jan. 1. We can be reached by email at info@eqphysio.com or by phone at 905-599-6478

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Direct billing for insurance

We are very happy to announce we now offer direct insurance billing for our physiotherapy and massage therapy clients at our Oakville clinic! Ask us how you can eliminate paperwork and out-of-pocket expenses!

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