Physio Blog

With family Day right around the corner, we thought we would explore all the ways you can be active outside with your family in Durham Region. 

Ice Skating 

Ice skating is not only a great way to get your blood pumping, it can be a great way to spend the day building family memories. Durham region has a number of outdoor skating rinks for everyone to enjoy. Skating exercises many muscle groups including the glutes, your core and outer thighs. It is also a great cardio workout. 

Here is a list of outdoor skating rinks located in Durham Region and the GTA;

Winter Fun Guide: Outdoor Skating Rinks – Child’s Life

Snowshoeing 

Snowshoeing is lots of fun and a great  low impact muscle building exercise. Snowshoeing is also a great cardio workout that can burn 1000 calories in just one hour. Take your family for a day of snowshoeing in one of Durham Region’s beautiful forest trails.

Family Hike

If snowshoeing isn’t your cup of tea, trade in the snowshoes for a pair of hiking boots and hit the trails. Being outside in nature has many benefits for both your physical and mental health. Increased cognitive response, drops in stress levels and increased endorphins are a few ways that being out in nature can help our mental health. Walking in nature is another example of low impact exercise that is a good cardio exercise. 

Skiing or Snowboarding

If you are looking for more of an adrenaline rush this Family day weekend why not not take to the slopes? Skiing and snowboarding increase flexibility, burns calories, increases lower body muscles, is a great core exercise and it can be a great boost for your mental health. 

If skiing and snowboarding aren’t up your alley but you still want some adventure grab the family, a sled or toboggan and find the closest hill or ski resort.   

Durham Region has some great trails and ski slopes if you are looking for that perfect adventure this long weekend. 

https://www.durham.ca/en/tourism/news/top-ski-resorts-in-durham-a-thrilling-winter-experience.aspx

If you have been injured and want to see a physiotherapist. Call the professionals at Durham Orthopedic Sports & Injury Clinic at 905-428-7800 and start your road to recovery today. 

Overview

There has been extensive research that shows exercise improves the symptoms of osteoarthritis. GLA:D (Good Life With Arthritis, Denmark)  is a program supervised by a health care professional. It has been shown to address the muscle changes that occur with osteoarthritis of the knee and hip and helps reduce the symptoms of pain and decreased function that often occurs with this condition.

The GLA:D program consists of:

• Two education sessions with the goal of providing participants with a better understanding of osteoarthritis.

• Two one hour supervised exercise sessions per week for 6 weeks, each participant has the program modified to address their particular weaknesses.

• Two physical tests testing walking speed and repeated sit to stand , one done before the 6 week program starts and one on completion of the program

• Once the 6 weeks is completed, participants will have the knowledge and tools to continue on their own at home or in a gym setting.

GLA:D INFORMATION 

Clinical trials on the GLA:D program have shown that most participants see at least a 30-40% decrease in their pain and a significant improvement in their activities of daily living, such as stair climbing and walking. The GLA:D program is ideal for those that are not candidates for knee or hip replacement but have significant loss of function and pain due to the osteoarthritis in either their knee or hip. It is also helpful for those needing hip or knee replacement. By improving strength, function and range of motion before surgery, recovery after surgery is often quicker and improved. The GLA:D program puts all the pieces together for optimum rehabilitation and improvement from your symptoms associated with osteoarthritis. It incorporates education, strengthening and function by working on correcting the alignment of your knee and hip during the activities of daily living to minimize the stress to the affected joints.

HISTORY

Since the first GLA:D course for physiotherapist in Denmark in 2013, GLA:D has provided treatment to over 15,000 people in Europe, Canada and the US.

Durham Orthopedic and Sports Injury Clinic will resume in person GLA:D classes at the beginning of March 2022, supervised by a registered physiotherapist. Call our clinic to discuss the GLA:D program with our registered physiotherapist at 905-428-7800.

Snow shovelling is a common cause of back pain or it can often be the cause of flare-ups of pre-existing back conditions or injuries.  Recent epic snow falls have resulted in an increase in snow shovelling injuries at our clinic.  With 6 inches of snow fall, a person with a double driveway could be shovelling between 1100-1500 Ibs of snow and that repeated movement with all that weight can be hard on the back.

Using appropriate snow shovelling techniques can go a long way to prevent injuries.

To avoid low back injuries with shovelling:

• Avoid shovelling first thing in the morning as your muscles are not warmed up and we tend to be stiffer.  Also in the morning, spinal discs are maximally hydrated, which may increase the risk of injury.

• Warm-up your muscles by stretching your low back and hamstrings before shovelling.  This helps loosen the muscles and improve blood flow to these muscles.
  
• Use an ergonomic snow shovel designed to push the snow. A snow shovel that allows you to push the snow without having to bend and twist helps prevent injury.
  
• Keep your back straight at all times.  Avoid bending and twisting your back, instead lead with your hips and bend with your knees.·  When shovelling, be sure to take   a stretch break by bending backwards with the back, 3-5x’s, every 10 minutes or so.    

If you experience back pain with shovelling, it’s important to keep moving.

• Moderate pace walking, making sure to swing your arms helps keep the muscles moving and helps prevent the muscles from stiffening up.
  
• Gently stretch away from the direction of injury and hold the stretch 20-30 seconds
  
• Since shovelling involves bending forward, gently stretching backwards 5-10 times every few hours may decrease the stress to the low back.·  Ice helps reduce inflammation to the strained muscles.

If you hurt yourself, snow shovelling or have concerns with your technique contact our physiotherapist at the Durham Orthopedic & Sports Injury Clinic at 905-428-7800 to discuss these matters with our Physiotherapist.

Stretching every day has a wide variety of both physical and mental health benefits. As we get older, we tend to lose mobility if we do not keep up with the stretching. Stretching can also help to burn calories. 10 minutes of stretching can burn 27 calories.   

Physical Benefits of Stretching 

• Improved Posture 
• Increased Range of Motion and flexibility in the joints we are stretching
• Helps relieve post-exercise aches and pains
• Improved Balance
• Relief from sore muscles
• Decreased Risk of Injury
• Improved Circulation 

Mental Health Benefits of Stretching

Many people know the physical benefits of stretching, but stretching is also great for our mental health. Stretching increases our body’s levels of serotonin, which is the main hormone that impacts our happiness and well being.   

Yoga is a great example of stretching being used for both the body and the mind. Yoga focuses on deep breathing exercises while also improving your overall flexibility.   

Mental benefits of Stretching

• Ease symptoms of depression by aiding mindfulness which helps break up repetitive negative thoughts
• Reduce Stress and Anxiety by stimulating receptors in our nervous system that slow down production of stress hormones
• Clearer Mind
• Increased Endorphins which interact with receptors in your brain that reduce your perception of pain

Stretching Routines

Adding a daily stretching routine to your life doesn’t have to be a chore. There are many different types of stretching and routines for a variety of different people. A simple Google search can show you a number of different stretching routines whether you’re a runner, golfer, beginner or justy looking for a simple way to stay more active. 

If you have been injured and are looking to start your road to recovery today. Call the professionals at Durham Orthopedic Sports & Injury Clinic today!

Tennis elbow is a common ailment that affects many of us. Unlike what its name implies, Tennis elbow or lateral epicondylitis sufferers rarely can attribute their pain from playing tennis.

What is tennis elbow?

Tennis elbow is a fairly painful condition involving the tendons which attach to the outside of the elbow. Those tendons may become inflamed or can develop degenerative tears where the tendon attaches to the bone making gripping, lifting and grasping painful.

Causes of tennis elbow?

There are several causes for this condition. Most commonly these include:

• Overuse. Overuse of the forearm muscles involving repetitive movements of the wrist such as typing or using hand tools repeatedly(gardening shears, screwdrivers are an example) can predispose one to tennis elbow.
  
• Trauma. Trauma to the elbow can cause inflammation and small tears to the tendon that can cause you to develop tennis elbow
• Neck issues. When there is no apparent cause for your tennis elbow, more often than not, the neck may be the culprit. An irritation of the nerve in the neck  may predisposed you to injury anywhere along the chain where the nerve passes. In the case of a tennis elbow, irritation of the nerve in the neck will predispose the tendon in the elbow it supplies to become inflamed and irritated if its nerve supply is affected.
  
  Treatment options:
  

• Assess and treat the aggravating factor in your neck to help decrease the nerve irritation impact that is contributing to your elbow pain
• Acupuncture, ultrasound to help with the inflammation in the tendon
• Stretching and soft tissue massage to help the forearm muscles heal
• Specific strengthening exercises, increasing the resistance gradually as to not aggravate the inflamed tendon
• Brace. Using a brace over the back of your forearm may help relieve symptoms and help the tendon heal by resting the muscles and tendons

Physiotherapy treatments can help with tennis elbow pain. By looking at the causal factors of your tennis elbow, be it an overuse injury, trauma, or a neck component contributing to your elbow
pain, our physiotherapists at the Durham Orthopedic and Sports injury Clinic will get to the root cause and set up a treatment program geared specifically to your cause.

With the Covid-19 pandemic continuing, many will continue working from home or remotely for the foreseeable future. While this could be the new normal looking forward, what measures can be taken to lessen the stresses associated with working from home?

Exercise Regularly

There are many ways to ensure you still are getting exercise if you are working from home, even if the gyms are closed in your area. It is easy to fall into a trap of falling off the exercise bandwagon but you don’t have to fall into that trap. Setting workout goals is more important now than ever. 

• Go for a walk or run on your lunch break 
• Set time aside for your workout, it’s always easier to stay committed if its the same time each day
• Use your bodyweight (pushups, tricep dips, squats, lunges, planks, sit ups) for your strengthening exercises if you don’t have weights
• Do an activity you enjoy, like dancing to your favorite music or practice basketball drills.

Not all workouts have to be high intensity, as mentioned above, a brisk walk is a great form of exercise. 

Ergonomic Chairs and Desks

Ensuring you have a proper ergonomic chair and desk is crucial for working from home. Some benefits from having the right home office set up include;

• Increased comfort 
• Posture Support
• Hip support
• Reduces Neck strain
• Reduces low back strain

What to look for in an Ergonomic Chair

• Tilted seat options
• Headrest Adjustability and Tilt
• Backrest Adjustability
• Adjustable armrests
• Height Adjustability

Diet 

I’m sure you have heard the term “quarantine 15”  and you might have even noticed that you have put on a couple extra pounds. Working from home has been a drastic shift for most people, but setting your meal and snacks times is a great way to ensure you aren’t adding any extra weight. It can be hard having your fridge right next to your office, by setting your meal times, you can help to deter those snack cravings.  

Also, think healthy….fruit or  vegetables with a hummus dip are great snack options.

Take a Screen Time Break

Taking a break from your devices is important for your eyes as well as your mental health. Constant screen time  can lead to headaches, eye strain and lack of sleep. Make sure you take a break from staring at the blue lights of screens especially before bedtime.

Studies have shown suppressed levels of melatonin associated with the blue light from screens causing difficulty with sleep.

Make Sure You Clock Out

It is easier now more than ever to get caught up in the trap of over working. Some employers may even expect you to be able to log in at a moment’s notice. This can actually be counterproductive to your mental health. Setting a time where you log out daily can save you from burning out or being overworked. 

By using these tips, you should be well on your way to a productive work from home day. 

If you have been injured and need to speak to a physiotherapist. Call the professionals at Durham Orthopedic and Sports Injury Clinic today and start your road to recovery. 

The cold weather might be here to stay for the next couple of months, but that doesn’t mean you can’t get outside to exercise. Here are some tips on running in the winter. 

Is Running In the Winter Bad?

Running in the winter can be a great way to keep active, but there are precautions that should be taken.

Dressing for the weather

It should go without saying that dressing properly for a winter run should be at the top of every runner’s list. Some considerations are:

• Layering of clothes. Wear a base layer next to your skin that is moisture wicking with long sleeves.

The mid-layer should do most of the work to keep you warm so it should be made of an insulating fabric. 

The outer layer should be windproof, waterproof and breathable.

• Wool socks. Wool is a good insulator and continues to keep you warm even when wet.
• Gloves are adequate for temps around freezing, any cooler, mitts are a better option.
• Toques or running hats to keep your head warm
• Reflective Gear

Know the Elements

Keeping an eye on the weather is just as important for winter running as dressing for the conditions. 

Know the weather forecast when planning your run.Running when it is below freezing after a night of rain can cause slippery and icy sidewalk conditions. Planning your route around these weather conditions is a great way to prevent slip and fall accidents. Aiming for fresh snow filled trails when sidewalks are icy and avoiding sprint running on icy surfaces will go a long way to avoid injury from falls.

Warm up and Stretch 

It is always recommended you warm up before a run, but it becomes even more important in the cold temperatures. A proper warm up and stretch can help prevent;

• Cramping
• Muscle Spasms
• Muscle Soreness
• Long Term Joint Injury

Hydration

The importance of hydration is always stressed when running in warm conditions, but it is still important with winter running. Drinking room temperature water is recommended for running in the winter, as cold water can lower body temperature. 

Windburn

Windburn is not something you want to get while running, luckily there are some ways to help prevent it from happening to you. Below are a few tips and tricks to help prevent windburn. 

• Face coverings 
• Scarves
• Vaseline on your cheeks and nose
• Sunglasses 

Running in the winter doesn’t have to be a chore. By following these simple guidelines you should be well on your way to a happy and healthy winter running season. 

If you have been injured or are trying to recover from an injury, call Durham Orthopedic Sports & Injury Clinic to start your treatment and get on the road to recovery today!

There are a number of reasons why someone may need to visit a physiotherapist. You might be recovering from a sports injury or from a slip and fall injury, a whiplash or even a stroke. Recovery timelines are specific to the injury or ailment, so the number of sessions you may need can differ. 

Initial Assessment 

The initial assessment from your physiotherapist will consist of assessing your injury and coming up with a plan for your recovery. It is important to wear clothes that allow you to move comfortably. The Physiotherapist will ask a series of detailed questions to find out more information about your pain. They may assess the range of motion of the injured joint and the strength of the supporting muscles.

Treatment

After the initial assessment,treatment of the affected area will be started. Your physiotherapist will explain the treatment plan to you. Soft tissue work and joint mobilizations could be part of the treatment. Education on the nature of your injury, causal factors and possible ways to speed up your healing through home exercises are all  important components of the treatment  plan.

Number of Sessions 

The number of sessions will be different for every patient. There are a number of factors that will determine the length of your treatment

• Age
• Severity of injury
• Type of injury
• Time the injured joint has been immobilized prior to starting physiotherapy.For example, a broken bone can be in a cast for up to 8 weeks before physiotherapy is started. 
• Guidelines from surgeon as to how quickly physio treatments can be progressed post surgery

Virtual Appointments 

With the uncertainty of Covid 19. Durham Orthopedic are happy to announce that we are offering virtual appointments. To book your virtual appointment or in person appointment, check out our contact page for more information.   

With the holiday season right around the corner it can be hard to find the time to exercise or stay active. Staying active for just 30 minutes a day has been proven to reduce stress levels, increase energy levels and can even make you sleep better. 

Here are some fun ways to stay active during the holiday season 

Winter Walks and Hikes

Going for a daily morning or evening walk is a low impact exercise and a great way to help stay active during the holidays. As little as a 30 minute walk can help improve your cardiovascular fitness, help with weight loss and weight management. 

Walking in nature has shown to have it’s own health benefits as well. 

• Improve cognitive health
• Lowers blood pressure
• Lowers Cortisol levels
• Increases energy levels
• Strengthens heart muscles
• Decrease stress

Durham region hosts a variety of beautiful hiking trails and lakefront pathways, click the link below to find a hiking trail near you.

https://www.todocanada.ca/27-of-the-best-hiking-spots-nature-parks-in-the-durham-region/

Ice Skating

Not only is ice skating a fun family activity, it is also a great way to exercise. Skating works out every muscle in your body, but is especially a great leg workout. Skating exercises your glutes, hamstrings, quadriceps, abductor muscles and your core muscles just to name a few. It can also help to improve your cardiovascular health.

Christmas Markets 

Walking around a Christmas or Holiday Market is another great low impact way to exercise and a great way to get into the holiday spirit. As mentioned above, walking has so many health benefits and is a very low impact way to exercise and keep your body moving. 

Indoor Pools

Going to your local community centre for a swim is another great workout that can be both impactful and a good family fun activity. Swimming is considered one of the best ways to workout as it exercises your entire body. Plus it is a great way to stay warm during the cold winter months. Some health benefits of swimming include

• Helps burn calories
• Great way to help rehab and recover from an injury
• Improves cardiovascular function
• Safe during pregnancy 
• Helps Improve Sleep 

Some other tips on how to stay active during the holidays

• Plan your workouts
• Prepare for the cold if you are exercising outside
• Set an alarm to wake up early
• Turn family visits into family walks

If you have been injured and are looking to start your road to recover. Call the professionals at Durham Orthopedic Clinic. Check out our website for updated Holiday hours.