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What to Expect When You Visit a Chiropractor in Blackfalds

If you’re living with back or neck discomfort, struggling with headaches, or recovering from a workplace or sports injury, chiropractic care may offer the solution you’ve been looking for. Whether it’s your first appointment or your first time seeking care in the community, this guide explains what to expect when you visit a chiropractor in Blackfalds and how the team at Stride can help you feel and move better. 

Chiropractic Care: A Whole-Body Approach

Chiropractic treatment is more than just spinal adjustments. At Stride Physiotherapy & Wellness, your chiropractor will assess your entire musculoskeletal system. They will examine how your joints move, how your muscles function, and how your posture and daily habits might be contributing to discomfort.  

Rather than offering a one-size-fits-all solution, chiropractic care at Stride in Blackfalds is tailored to your needs. The goal is to restore joint alignment, improve mobility, and reduce muscle tension through hands-on techniques such as joint manipulation, soft tissue therapy, and movement-based strategies (Cleveland Clinic, 2022). 

What Does a Chiropractor in Blackfalds Treat?

At Stride’s Blackfalds location, chiropractic care is available for a wide range of concerns. Our chiropractor supports patients of all ages and activity levels, with treatment plans built around your goals and lifestyle.

Common conditions include: 

Muscle and Joint Issues

  1. Neck pain, back pain, and sciatica 
  2. Herniated discs or joint stiffness 
  3. Shoulder, hip, or knee pain 
  4. Muscle tension and spasms 

Postural and Movement Problems

  1. Tech neck and forward head posture 
  2. Limited mobility from sedentary habits 
  3. Workplace strain and repetitive stress injuries 

Nerve-Related Symptoms

  1. Tension headaches and migraines 
  2. Carpal tunnel and pinched nerves 
  3. Radiating discomfort in arms or legs 

Sports and Activity-Related Injuries

  1. Sprains and strains 
  2. Shin splints and plantar fasciitis 
  3. Tennis elbow, golfer’s elbow, or IT band syndrome 

Your chiropractor may also provide advice on nutrition, ergonomics, and stretching routines to support your recovery and help prevent future issues (CCA, 2024). 

 

 

What Happens During Your First Visit?

If you’re seeing a chiropractor in Blackfalds for the first time, your visit will begin with a conversation about your health history, current symptoms, and lifestyle. This is followed by a detailed assessment, which may include postural analysis, range of motion testing, and orthopaedic or neurological exams. Once your chiropractor has identified the root cause of your concern, they will walk you through a custom treatment plan.  

This may include:

  1. Chiropractic adjustments to realign joints 
  2. Soft tissue therapy to relieve muscle tightness 
  3. Corrective exercises to strengthen weak areas 
  4. Ergonomic tips to improve posture and comfort at work or home 

Adjustments are performed using a controlled, manual technique to help restore movement and reduce discomfort. Although you may hear a “popping” sound during the treatment, it is simply gas being released from the joint space and is not harmful (Cleveland Clinic, 2022). 

Is It Safe to See a Chiropractor in Blackfalds?

Chiropractic adjustments are a safe and effective option when delivered by a licensed professional. Most people feel immediate relief or improved mobility following treatment. Some may experience mild soreness for 24 hours, but this typically resolves quickly and becomes less frequent with regular care (Cleveland Clinic, 2022). Our chiropractor at Stride will conduct a complete screening before beginning care. If chiropractic treatment isn’t the right fit for your condition, you’ll be referred to another trusted healthcare provider. 

Why Choose Stride’s Chiropractor in Blackfalds?

Stride Physiotherapy is proud to now offer chiropractic care in Blackfalds. With a strong reputation for evidence-based, patient-centered care, Stride’s integrated approach ensures that you receive personalized support from your first appointment onward. 

The Blackfalds location currently offers chiropractic care, providing focused, one-on-one treatment in a supportive and professional setting. Whether you’re managing chronic discomfort or recovering from an injury, your chiropractor will work closely with you to create a personalized plan that helps you move and feel better. 

Take the First Step Today

If you’ve been searching for a chiropractor in Blackfalds, you don’t need to wait for a referral or let discomfort hold you back. At Stride, your care begins with a conversation and continues with evidence-informed treatment and ongoing support. 

Book your assessment with our chiropractor in Blackfalds today and take the first step toward better movement, function, and comfort. 

References

  1. Canadian Chiropractic Association. (2024, February 15). The top 6 common myths about chiropractic treatment. https://chiropractic.ca/the-top-6-common-myths-about-chiropractic-treatment/ 
  2. Cleveland Clinic. (2022, April 25). Chiropractic adjustment. https://my.clevelandclinic.org/health/treatments/21033-chiropractic-adjustment 
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How to Use Cupping Therapy at Home

cupping therapy at home

 pping therapy, an ancient healing technique rooted in Chinese and Middle Eastern medicine, has become increasingly popular for its benefits in promoting recovery and relieving muscle tension. While traditionally performed by physiotherapists and massage therapists, you can safely use cupping therapy at home with the right tools and knowledge.

In this guide, we’ll explain what cupping therapy is, explore its benefits and discuss contraindications. Additionally, we will provide step-by-step instructions for using silicone and plastic cups at home.

What Is Cupping Therapy and What Are Its Benefits?

Cupping therapy uses specialized cups to create suction on the skin. This suction increases blood flow, reduces muscle tension, and promotes healing. Also, it has been used for centuries to address various health concerns and enhance overall well-being.

Key Benefits of Cupping Therapy

– Enhances sports performance

– Accelerates recovery time

– Improves circulation

– Softens scar tissue

– Relieves pain and muscle spasms

Whether you’re an athlete, dealing with chronic pain, or simply looking to relax tight muscles, cupping therapy can offer noticeable benefits.

 

Choosing the Right Cups for At-Home Cupping Therapy

Selecting the right type of cups is essential for effective and safe cupping therapy at home. Here are the most common types:

Silicone Cups

Silicone Cupping Therapy At Home

– Best for moving cupping therapy.

– Flexible and designed for sliding over muscles and fascia.

– Requires a lubricant (e.g., oil or lotion) for smooth movement.

Ideal for: Large muscle groups, tight fascia, and dynamic therapy where the cup is moved over the skin.

 

How to Use Silicone Cups at Home

Preparation: First, select the area you wish to treat. Then, apply a generous amount of oil or lotion to ensure smooth movement of the cup.

Steps:

  1. Squeeze the silicone cup to create suction and place it on the skin.
  2. Gently slide the cup in your desired direction (e.g., up, down, back, forth, or in circles).
  3. Continue moving the cup for 10–15 minutes in the selected area.
  4. Gently release the suction by squeezing the base of the cup to remove it.

 

Plastic Cups with a Pump

Plastic Cupping Therapy At Home

– Best for stationary cupping therapy.

– Equipped with a hand pump to control suction strength.

– Can target specific areas of tension or pain.

Ideal for: Smaller, targeted areas or stationary use where cups are left in place.

 

How to Use Plastic Cups with a Pump at Home

Preparation: First, select the area you want to treat. Then, ensure the skin is clean and dry.

Steps:

  1. Position the plastic cup on the desired area.
  2. Use the pump to create suction, adjusting the pressure to a comfortable level.
  3. Leave the cup stationary for 5–15 minutes.
  4. Release the suction by opening the valve or gently pulling the cup off.

 

What to Expect and Aftercare

Cupping therapy often leaves circular marks on the skin, which are normal and indicate increased blood flow. However, these marks are not bruises and should not be tender.

Aftercare Tips:

– Stay hydrated to aid recovery.

– Avoid strenuous physical activity immediately after a session.

– Moisturize the treated areas to soothe the skin.

 

Contraindications: When Not to Use Cupping Therapy

Cupping therapy isn’t suitable for everyone. Avoid cupping if:

– You have open wounds, burns, or skin infections.

– You’re pregnant (avoid cupping the abdomen and lower back).

– You have a bleeding disorder or are taking blood thinners.

– You have diabetes or chronic conditions without consulting your doctor first.

– There is persistent discomfort during treatment, which may indicate excessive pressure or sensitivity.

Additionally, avoid placing cups over the carotid artery (front of the neck) and do not leave cups on for more than 15 minutes.

 

Start Your Cupping Journey Today

Ready to experience the benefits of cupping therapy at home? Stride Physiotherapy & Wellness offers high-quality silicone and plastic cupping sets to help you get started safely and effectively.

– Shop Silicone Cups – Perfect for dynamic, moving cupping therapy.

– Shop Plastic Cups – Ideal for stationary cupping therapy with adjustable suction.

Take charge of your wellness today with cupping therapy that works for you.

Disclaimer: Always consult a healthcare professional before starting cupping therapy, especially if you have pre-existing conditions or concerns.

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Get a Running Gait Analysis at Stride Physiotherapy

Gait Assessment

Physiotherapist conducting a running gait analysis on client.

Looking for a running gait analysis in Red Deer?

Stride Physiotherapy’s running gait analysis assesses your biomechanics, running technique, and posture to identify benchmarks, improve performance, and help prevent injuries.

Conducted by Physiotherapist Michael Kirby—an ultramarathon runner with over 10 years of coaching experience—our running gait analysis helps you reach your goals safely and efficiently using evidence-based practices!

Understanding the Components of This Assessment

Part 1: Your Physio Assessment

Before getting on the treadmill, we start with a thorough musculoskeletal evaluation. This means assessing your alignment, identifying any imbalances, and evaluating your strength, flexibility, and muscle control. Understanding your static posture and movement patterns is crucial as it can directly impact your running.

In addition to this, our standard physio assessment covers your medical history, running experience, sport-specific goals, and any current discomfort. This information helps us customize your analysis.

Learn More About Our Running Gait Analysis

Part 2: Objective and Visual Gait Analysis

The objective phase involves using motion sensors to capture vital data such as:

-Side-to-side movement (lateral deviation)

-Symmetry (left-foot cycle vs. right-foot cycle)

-Shock absorption

-Cadence (steps per minute)

-Ground contact time

These metrics provide quantitative insights into your running technique, revealing areas that need improvement. Collecting this data at various speeds helps us further define your running gait.

Complementing the objective analysis is the visual assessment. We examine your running form to pinpoint inefficiencies such as counterproductive arm swings, excessive vertical movement, poor foot positioning at heel strike, etc. Combining the above quantitative data with our qualitative observations provides us with the full picture.

Learn More About Our Objective Gait Analysis

Part 3: Recommendations

Based on your physio assessment, and your objective and visual analysis, custom recommendations will be made by your analyst.

These interventions may include:

-Targeted strengthening exercises to address muscular imbalances

-Stretching routines for range of motion and symmetry

-Cross-training activities for reinforcement and versatility

-Strategic rest and recovery periods to help prevent common running injuries

-Technique adjustments such as changing step rate or stride length

Even small adjustments can yield significant improvements in performance and running technique when guided by an expert.

Book Your Running Gait Analysis Now

The Take Home Message

A running gait analysis at Stride Physiotherapy eliminates the guesswork! Fine-tune your training regimen with both quantitative and qualitative results. By establishing benchmarks, and identifying areas for improvement, we empower you to reach your running goals sustainably and efficiently!

Take Charge of Your Training—Book Your Running Gait Analysis

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Blood Lactate Testing With Your Personal Running Coach

Lactate Testing Red Deer

Blood Lactate Testing With Your Personal Running Coach

Stride personal running coach conducting blood lactate test with client on treadmill.

Runners often struggle to find the right formula for training. Novices may push too hard, leading to common injuries like shin splints or runner’s knee, while others who are apprehensive stay in the warm-up zone, impeding progress. This is where a personal running coach steps in.

Stride’s personal running coach not only periodizes your training program, but also conducts blood lactate testing to find your training zones, help prevent injury, and improve your performance.

What’s more, our coach is also a physiotherapist! Let’s examine how Stride’s personal running coach in Red Deer can help you conquer running season with blood lactate testing!

Finding Your Training Zones With Your Personal Running Coach

While training, there are different energy systems at play. Aerobic metabolism uses oxygen to produce energy, and when the demands of your training exceed your body’s ability to supply oxygen, you use anaerobic metabolism. 

Both aerobic and anaerobic systems offer distinct advantages. For example, aerobic is associated with cardiovascular endurance, fat metabolism, and more, while anaerobic is associated with power and strength, among others.

The presence of blood lactate is indicative of the anaerobic energy system, which helps your running coach identify your training zones. As mentioned above, each training zone provides different physiological benefits. 

Based on your running goals, and utilizing your blood lactate results, your running coach will assign exercise parameters to target specific training zones. As such, blood lactate testing can help you reach your running goals efficiently!

Learn more about blood lactate testing with a personal running coach!

Preventing Injury With Your Personal Running Coach

A stimulus is necessary to encourage muscle adaptation and growth. However, repeatedly overstressing the body can lead to overtraining syndrome and common running injuries.

When your muscles are fatigued and unable to keep up with the stimulus, you become susceptible to both acute (such as ankle sprains) and chronic (like runner’s knee) injuries. Common running injuries, including shin splints, plantar fasciitis, Achilles tendonitis, IT band syndrome, and more, can be challenging to resolve. They disrupt your training routine and potentially cause long-term issues.

Fortunately, your running coach will use your blood lactate results to identify healthy training ranges. This knowledge helps your running coach assign the appropriate exercise parameters, and progress your training in a safe manner.

Book an appointment for blood lactate testing with Stride’s personal running coach!

Improving Your Performance With Your Personal Running Coach

While many running programs adopt a one-size-fits-all approach, blood lactate testing offers insights into your body’s unique training zones. This allows for the creation of a highly customized training regimen tailored to your individual attributes for optimal performance!

Blood lactate testing gives you a competitive advantage, merging the industry’s evidence-based practices (exercise parameters) with your body’s unique data.

Book your appointment and enhance your performance!

Take Home Message

Blood lactate testing is beneficial for runners of all levels, providing a useful tool to identify training intensity safely. This test helps Stride’s running coach in Red Deer to pinpoint your training zones, help prevent injury, and optimize your performance. 

Master running season with your running coach! Book your blood lactate testing!

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The Spring Loaded Knee Brace at Stride Physiotherapy

The Spring Loaded Knee Brace (OA Brace)
Now at Stride Physiotherapy in Red Deer

Stride Physiotherapy is excited to announce we now have the Spring Loaded Knee Brace! This osteoarthritis (OA) knee brace has changed the way we manage knee injuries and mobility issues. It can really help you if you are suffering from osteoarthritis pain or pain on the front of your knee. We also love this brace due to its ability to support athletes and workers who stand on their feet all day.

 

This Knee Brace Stands Out

The Spring Loaded OA Knee Brace is currently the only brace on the market of its kind. This is due to its use of spring technology, rather than straps, to provide users support. The OA brace can address arthritis, meniscus injuries, ligament pain, and more. Today we’re sharing all about this brace! Keep reading to learn about its features and benefits, and what makes this brace stand out. Check it out!

Bending with Spring Loaded Knee Brace
Image courtesy of Spring Loaded

 

The Spring Loaded Knee Brace: An Overview

The Spring Loaded Knee Brace, developed by Spring Loaded Technology, is the result of medical science and engineering. This unique OA knee brace is designed to improve your mobility, reduce your pain, and provide support. In essence, it’s a remarkable device made to assist anyone with varying knee conditions. Given that it uses spring technology, it offers excellent support to the knee joint, thus making it a cut above the rest.

Stride OA Brace Spring Loaded Brace Statistics
Statistics Courtesy of Spring Loaded

Key Features of the Spring Loaded Knee Brace (OA Brace)

Bionic Spring Technology

This brace intelligently adjusts to your movements, and supports your natural movement as a result. This dynamic interaction between the brace and your knee can yield a more comfortable and functional experience.

Customizable Support

This supportive tool is not a one-size-fits-all solution. It can be adjusted to accommodate various activity levels and knee conditions. As a result, it is versatile and adaptable for a wide range of users.

Enhanced Mobility

Although traditional knee braces are popular, they are rigid and not always effective. In contrast, this brace uses spring technology to help you flex and extend your knee. Consequently, you can enjoy a seamless transition between walking, running, and bending.

Pain Reduction

This brace evenly distributes pressure across the knee joint, which allows users to experience less pain. According to this study, 60% of wearers decreased their use of injections, walking aids, or other health services.

Innovative Design

Due to a sleek and smart design, your brace can be worn discreetly under your clothes. Lightweight construction prevents added bulkiness, but does not lower its therapeutic benefits.


Benefits of the Spring Loaded Knee Brace (OA Brace)

Supports Recovery

For those recovering from knee injuries or surgeries, this brace is a game changer. In particular, its dynamic support helps your natural movement so you can regain your mobility and strength safely.

Active Lifestyle

Unfortunately, knee pain or injuries often stop people from participating in the activities they love. Following the use of this brace, you can enjoy a more active lifestyle without as much pain holding you back like it used to.

Chronic Condition Management

Of course, if you have a chronic knee condition like osteoarthritis, you can manage it easier with the brace. Its customizable support coupled with pain-reducing properties contribute to an improved quality of life.

Preventive Care

Furthermore, this brace helps prevent injuries for many people! Athletes, fitness enthusiasts, and individuals in physically demanding professions can benefit from the added support!

Spring Loaded Knee Brace
Image courtesy of Spring Loaded

Find Your Brace

To sum it up, this brace is a game-changer for a wide range of users. If flexible comfort and mobility is what you need, then this brace is for you!

Whether you need support for recovery, active living, or preventive care, call Stride Physiotherapy today at 403-343-8891 to see if this device is right for you!

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Sinus Headaches: Massage Techniques for Relief

Sinus headache relief massages

Sinus Headaches: Three At-Home Massage Techniques for Relief
By: Prism Saswirsky, Registered Massage Therapist

As Spring approaches, you may find you’re experiencing more headaches than usual. This can be attributed to sinus headaches, which sometimes result from the increased allergens in the air. Sinus headaches are not only caused by allergies, but also many other sources of nasal congestion.

What Are Sinus Headaches?

Sinuses are air-filled spaces inside your cheekbones, forehead and behind the bridge of your nose. Usually, the sinuses become inflamed due to allergies or infection, causing your sinuses to make more mucous. Mucous buildup causes a blockage in your sinuses’ channels, which drain your mucous. The resulting pressure in the sinuses can cause the pain that feels like a headache.

What Do Sinus Headaches Feel Like?

A sinus headache may present as some of the symptoms listed below:

  • Congested or runny nose
  • Achy feeling in the upper teeth
  • Pressure, fullness and/or pain around the eyes, eyebrows, forehead, bridge of the nose and/or cheeks
  • Tenderness when touching the face
  • Fatigue

    What Causes Sinus Headaches?

There are many different causes for sinus headaches. Some of the causes of sinus headaches are:

  • Allergies
  • The common cold
  • A deviated septum
  • Nasal polyps
  • Infections

Now that we are familiar with sinus headaches, let’s dig a little deeper into tips for how to drain your sinuses when you have this type of headache, as well as self-massage techniques that you can try at home to relieve some pressure.

The Sequence for Sinus Drainage Massage:

  1. Facial Steam: Start by boiling water, and pouring it into a separate Rest a towel over the back of your head, lean over the bowl, and inhale the steam. Maintain at least six inches of distance from the water to avoid burns.
  2. Sinus Massage: With the end of your fingertips, start with quick, light, taps around your cheeks, temples, eyebrows, and forehead. Then choose a specific area to start on. (More below.)

There are different areas of sinuses, and one or more may be clogged at the same time. Here is a breakdown of those areas and the steps for how to decongest them for sinus headache relief.

Image of sinus channels for massage

1. Frontal Sinuses
  • Place your index and middle fingers in the middle at the top of your forehead.
  • Move your fingers outward to your temples.
  • Bring your fingers back to the centre, placed slightly lower than before and repeat the motion.
  • Continue these steps until you move your fingers across the eyebrows.
  • You can also do these steps with a circular motion.

[frontal sinus massage start position]
Start position.
[frontal sinus massage end position]
End position.

 2. Ethnoid/Sphenoid Sinuses
  • Place your thumbs right under your eyebrow, beside either side of your nose; you should feel a little socket right above your eyes.
  • Apply light pressure in that gap.
  • Move your thumbs outwards until you feel another little notch and apply pressure again for a few seconds. This notch is less prominent than the first.
  • Move thumbs outward again, towards the end of your eyebrows. You should feel a third little notch; apply Again, this notch is less prominent than the first.
  • Place your index and middle fingers on both sides of your temples.
  • Massage in circular motion then lightly stroke downwards.
  • Place your index and middle finger on either side of the bridge of your nose. (Between your eyes.)
  • Massage in circular motion, or you can hold the pressure and slowly move down the nose.

[ethnoid sinus headache massage]
Start position.
[ethnoid sinus headache massage end position]
End position.

3. Maxillary Sinuses
  • Place your middle and index fingers on either side of your nose, and on your cheekbones right under the eyes.
  • Do a soft stroke outward to your ears. You can also do this in circular motions.
  • Move down between your cheekbones and upper jaw and repeat.
  • For stronger pressure you can use your thumbs.

Maxillary sinus end position

Sinus headaches are quite common. If you need additional information, or help with your sinus headaches, please feel free to reach out to one of our team members at Stride!

 

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Pelvic Pain During Pregnancy: Is it Common?

Pelvic Pain During Pregnancy: Is it Common?

By: Jen Goehring, Physiotherapist

Pregnancy can be a wonderful time for many women, but it can also come with its fair share of aches and pains. One of the most common complaints pelvic physiotherapists hear among pregnant women is pelvic pain. In fact, 1 in 5 women who are pregnant will experience pelvic pain during some part of their pregnancy. The good news is that pelvic physio provides many treatments, activity modifications, and key exercises that can assist you in navigating your pregnancy pelvic pain.

What Are the Causes of Pelvic Pain During Pregnancy?

Although the exact reason for pelvic pain during pregnancy is unknown, there are a few factors that may contribute. These include:

  1. Pubic Symphysis Dysfunction (SPD)

Pain on the front of the pelvis can occur if the pelvic joints become misaligned or unstable, which is common during pregnancy. Pubic Symphysis Dysfunction often presents as a sharp pain with things like walking, climbing stairs, rolling in bed, or standing on one leg to put shoes on. Clicking, grinding, and popping may also occur.

  1. Pelvic Girdle Pain (PGP)

Pelvic Girdle Pain is another common cause of pelvic pain during pregnancy. It can present as pain in the lower back, hips, and pelvis which can make it difficult to walk, move around, and perform daily activities.

  1. Round Ligament Pain

Round ligament pain occurs during different stages of pregnancy where the ligaments that support the uterus stretch, pull, and expand. Round ligament pain can cause sharp, stabbing, or dull pain on one or both sides of the lower abdomen. It can also feel like strong Braxton Hicks contractions.

There are other causes of discomfort in the pelvis during pregnancy. If you’re ever concerned about your pregnancy or the level of pain you are experiencing, please reach out to your doctor directly. If it is not an emergency, contact us for a pelvic health assessment with one of our physiotherapists.

What Are the Common Symptoms of Pelvic Pain During Pregnancy?

While pelvic pain can be uncomfortable, it is typically not a cause for concern. The following are common symptoms you might experience if you have pelvic pain during pregnancy.

  • Pain around your pubic symphysis
  • Clicking, grinding, or popping in your pubic area
  • Lower back pain that may radiate into one of your legs
  • Deep pain or pressure around your perineum
  • Pain in your thighs or groin area

Four Tips to Reduce Pelvic Pain During Pregnancy

Treatment options for this kind of pain can vary, so it is important to speak with your physiotherapist to determine the best plan for you. Some ideas that might help alleviate pelvic pain during pregnancy are:

  1. Heat: Using a heating pad on the pelvic area can help to relax muscle tension and reduce pain. Taking a warm shower or bath may also help.
  2. Rest: Rest when you are able. If rest isn’t an option, then modifying activities that are painful may help. This would include: equipment support, postural changes, or focused exercises. Sit to put your shoes on, avoid carrying heavy things on one side of the body, or reduce the time spent on your feet.
  3. Belt: A SI joint belt can be very helpful for lower back or pubic pain, especially with walking and standing.
  4. Pregnancy Pillow: A pregnancy pillow can provide support to the lower back and pelvic area while resting or sleeping.

Four Exercises to Reduce Pelvic Pain During Pregnancy

The four exercises below are designed to help reduce pain in the pelvic area. The goal of each of these exercises is to promote force closure of the pelvis. This means that we are working on engaging all of the muscles around the pelvis to provide stability to the pelvis and reduce pain with movement.

1. Cat-Cow Exercise

  • Start on your hands and knees with your wrists under your shoulders.
  • Arch your back lifting your head up and pushing your tailbone out. Hold this position for 5-10 seconds.
  • Bend your back by tucking your head and tailbone in, making a curve in your back. Hold this position for 5-10 seconds.
  • Repeat 10 times.
 2. Bridge

Bridge post 1 for pelvic painBridge pose 2 for pelvic pain

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Take a block or ball and squeeze it between your knees (you are welcome to go without the block if you prefer as shown in the first picture).
  • Maintaining the squeeze on the block or ball, lift your hips up keeping them level. Hold for 1-2 seconds. (Try not to hyper-extend through your back.)
  • Lower down to your starting position.
  • Repeat 3 sets of 8 repetitions.
3. Butterfly

Butterfly pose for pelvic pain

  • Lie on your back and bend both of your knees up. Slowly open your hips, dropping both knees out to the sides and bringing the soles of your feet together.
  • Ensure you squeeze your buttock muscles in this open position. Hold for 10 seconds.
  • Repeat 3-5 times.
  • Once the stretch is complete, straighten your legs out. 
4. Squat

Squat exercise to relieve pelvic pain

  • With your feet shoulder width apart, place a small block or ball between your knees and gently squeeze it.
  • Squat down, dropping your hips towards the floor and bending your knees.
  • Stand back up, ensuring you continue to squeeze the ball or block and squeeze your buttock muscles.
  • Repeat 3 sets of 8 repetitions.

If you continue to experience pelvic pain during pregnancy, feel free to book a Pelvic Health Assessment with our physiotherapist, Jen by clicking here.

 

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The Proper Squat Form: Learn How to Do it Right!

squat with proper form

The Proper Squat Form: Learn How to Do it Right!

By Eric Walper, Physiotherapist

I’m excited that you’re ready to take your mobility and strength to the next level, and learn the do’s and don’ts of a proper squat. Often referred to as the holy grail of exercises, the squat is a time-honored functional movement that will help prepare your body for daily functions. So to get started, learn the proper squat form!

Want to jump higher? Squat. Get off the ground easier? Squat. Pick up your kids without pain? Squat. It’s safe to say that when it comes to rehabilitation, a squat often finds its place in just about every physiotherapist’s wheelhouse.

Starting Point: The Body Weight Squat

While weighted squats are great for developing strength, there is no need to be intimidated by the movement. It’s important to have proper form for a bodyweight squat first.

How to Complete a Bodyweight Squat

  1. Stand with your feet shoulder-width apart with your arms resting at your sides.
  2. Brace your core and keep a proud posture. (Shoulders back and chest up). When in posture, begin pushing your hips back and bending your knees as if you’re going to sit down in a chair. Ensure your knees do not cave in, and that they do not travel too far forward past your feet.
  3. When your thighs are parallel to the floor, or you have reached the lowest comfortable position without breaking form,  pause.
  4. Push up evenly with both feet against the floor, drive your knees out, and return to the starting position. After a brief pause, you can repeat the exercise.

Common Mistakes to Avoid with Squat Form

  1. Avoid letting your knees cave in: Always make sure your knees are traveling toward or slightly outside your feet, and not any further.
  2. Avoid allowing your knees to move over your toes excessively: Initiate the movement with the hips, and imagine you are sitting back on to a chair to avoid your knees traveling over your toes.
  3. Avoid lifting your heels: This is often an indicator of poor ankle and hip mobility. Do not let your heels lift off the ground. If you find your heels lifting up, feel free to seek some treatment from one of our physiotherapists by clicking here.

Proper squat form example

There you have it; the ABCs of a proper bodyweight squat. What are you waiting for? Stand up and give it a try! Remember, the bodyweight squat is an essential movement that paves the way for all other squat variations including barbell squats. When you keep your form, your squats will be effective!

Still have questions? Book an appointment with me at Stride in Red Deer by clicking here! As a result, you can build your squat strength and improve your technique!

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Physiotherapy for a Child: Is This Treatment Right for Yours?

Physiotherapy for a child and infant!

Physiotherapy for a Child: Is This Treatment Right for Yours?

By Devan Mercereau, Physiotherapist

Physiotherapy for a child is more common than you think! This is often called “Paediatric Physiotherapy.” It assesses and treats children ages 0-18 years old. At Stride, our treatments for infants and children vary depending on their conditions and concerns. Your Paediatric Physiotherapist will go through a full assessment with your child and then based on the diagnosis, choose a treatment. Possible treatments include:

  • Soft tissue work
  • Facilitation of movements and positions
  • Alternative strategies to increase the efficiency of movements
  • Taping
  • Modalities
  • Plenty of education

Signs Your Child May Need Paediatric Physiotherapy

Let’s take a closer look by breaking the age groups down into infants, toddlers, children, and teens:

How Do You Know If Your Infant Needs Physiotherapy?

Physiotherapy for a child is not just for them, but also for their parents! Throughout the first year of life, there are a lot of changes infants go through. The developmental milestones are important at each stage to help with ease of movement, increase independence, and improve coordination later in life. So why might you choose physiotherapy for a child? Some reasons may include:

#1: Developmental Delay

If you are noticing that your infant is behind on their milestones, or is “stuck” at a stage, Paediatric Physiotherapy can help! As a reminder, here is a link to the developmental milestones that most infants hit within the first two years of their life. Milestones that physiotherapy can help with include:

  • Holding their head up
  • Rolling over
  • Sitting
  • Crawling
  • Standing and walking

Along with developmental delays, babies sometimes favour one direction or position over another. For example: rolling in one direction, preferring propped sitting, decreased tummy time tolerance, and more. It is important to help facilitate infants in all positions and direction, which will increase body awareness and coordination.

Physiotherapy for a child, teen, and even a baby

If you are noticing any of these things with your child for more than 3-4 weeks, your child’s physiotherapist can help with strategies that aim to facilitate movements. As a result, you can learn more about how to help your child at home.

#2: Head Shape

Are you noticing flattening on the back of your child’s head, or on one side? This is often from the infant spending more time on their back or laying on one side a lot. For this purpose, you should seek advice from a physiotherapist around the 3-4 month age to help with alternative positioning and education.

A child receiving physiotherapy

When Should Toddlers and Children See a Physiotherapist?

Toddlers and children can be clumsy and uncoordinated. Knowing this, it’s important to look at the overall alignment of limbs, strength, and coordination of movements. To do so, pay close attention to how your child plays, walks, runs, and skips. If you have any concerns with the above, especially for 3 months or longer, seek a physiotherapist for your child. If you notice your child displaying atypical patterns more than 20% of the time, or has troubles with constipation or bedwetting, these are also good reasons to seek a physiotherapist.

Physiotherapy for a child and toddler

School Age/Teens

Paediatric Physiotherapy can help with a lot of things for school-aged children and teenagers. Our physiotherapists can help with general injuries, sports related injuries, and age or growth-related conditions.

#1: General Injuries or Sports Related Injuries

It is important to address injuries in childhood and adolescence to help decrease compensatory patterns as we age. A compensatory pattern is basically when your child relies too much on one limb to make up for the lack of functioning in another. By rehabilitating these injuries early on, your teen’s body can move more efficiently over time.

If your child has an injury or complaint, see a physiotherapist! They will use non-invasive treatments, such as soft tissue work, modalities, and exercises.

#2: Age and Growth-Related Conditions

If your child is complaining of targeted pain in the heel or just below the kneecap, these can be growth-related conditions. Two of the conditions we look at are Sever’s Disease or Osgood-Schlatter’s. By determining the cause of pain, we can help decrease pain and improve function through specific exercises and treatment.

If you have any questions about trying physiotherapy for a child, click here to book online with one of our physiotherapists. We are happy to help your child through treatments just for them, whether they are an infant or budding athlete!

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Osteoarthritis Treatment Options: Things to Start Today

Osteoarthritis Treatment Options: Things to Start Today

By: Julia Towers, Physiotherapist

Do you have achy, swollen, or creaky joints? Are you waking up in the morning feeling like the Tin Man? If so, these symptoms may be impacting your ability to participate in the activities you love, which can be very frustrating! So let’s talk about osteoarthritis and review some strategies for managing this common yet pesky condition.

What is Osteoarthritis?

Osteoarthritis occurs when the cartilage lining of a joint breaks down over time. Normally, healthy articular cartilage protects bones and provides a smooth surface for the joint to glide comfortably. But when there is wear on the cartilage, the joint can’t move as well as it should, which causes swelling and pain. Even further, small spurs (called osteophytes) sometimes form, which makes the joint more irritable.

Osteoarthritis is most common in the knees, hips, lower back, neck, fingers, and toes. Your doctor will often start by ordering an X-ray to confirm the arthritic changes. While important to have, these X-rays are not required to get started on treatment. Let’s talk about why that’s the case.

You Have Osteoarthritis. Now What?

There is more to do than just wait for surgery, which is good! Often the wait can be long for a joint replacement. There are many things that you can start right away that are beneficial regardless of whether you need surgery. So what do you do for this chronic condition?

Conservative Treatment For Osteoarthritis

 

Physiotherapy is a great place to start in the treatment of osteoarthritis. Your physiotherapist will educate you about your condition and come up with various joint protection strategies. Treatment will most likely include manual therapy to help reduce tension in your muscles and promote mobility in your joints. Additionally, an osteoarthritis treatment plan should always include exercises to help your range of motion, balance, cardiovascular training, and strengthening! These things may also help with weight management to assist in decreasing the pressure load on your joints.

Exercise is the bread and butter of osteoarthritis treatment.  The more support and stability you can provide your joints, the less likely your symptoms will stop you from the daily activities that you enjoy.

Examples of great strengthening exercises for your knees

#1: The Bridge

#2: Body-weight Squat

Additional Treatment Options for Osteoarthritis

A brace can help you get back to your activities as well. At Stride, we offer a variety of options to help. These include our Push braces for the thumb, wrist, knee, and back, as well as custom unloader knee bracing through DonJoy. Gait aids like a cane or walker may be recommended in some instances, too.

There are also different injections available for some cases of osteoarthritis. Here are some of the most common:

  • Corticosteroids (cortisone): This mimics the naturally occurring anti-inflammatory hormone in our bodies. Cortisone can be helpful for short term relief, lasting about three months. Cortisone also manages flare-ups in order for patients to use an exercise program, which will yield better long-term effects than the injection itself.
  • Visco-supplementation (ex. hyaluronic acid): This aims to lubricate the joint and reduce pain, which results in better movement.
  • Platelet-rich plasma (PRP): These injections draw blood from your body, and then a machine separates platelets from the rest of your blood. After this, the platelets are injected into the area of pain to inhibit inflammation, stimulate new cartilage formation, and increase natural lubrication. This treatment is appropriate for moderate osteoarthritis.

Although osteoarthritis is a disruptive condition that can take a toll, there is hope! No matter where you are on your journey with osteoarthritis, our physiotherapists are happy to work alongside you! To get started, click here to book an appointment online at our clinic.