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October 19, 2022June 5, 2023

Posture with Clinical Pilates: 4 Exercises to Try at Home

By Chelsey Schwarzenberger, Physiotherapist

As we move into the colder months of the year, we spend more time indoors, which results in us sitting a lot. More sitting means more aches and pains in our neck and shoulders that weren’t there during active summer months. Oh, how we miss being more active and enjoying the hot weather!

For those knots between your shoulder blades and that tightness through your neck and chest, we suggest Clinical Pilates! Clinical Pilates is a form of physiotherapy-based exercise which focuses on muscle control, flexibility, and strength. This treatment is an effective way to increase your postural strength to better cope with sitting and other postural stressors.

Give these four Clinical Pilates exercises for posture a try at-home… you won’t regret it and might find that Clinical Pilates is right for you!

Four Clinical Pilates Exercises to Try

Exercise 1: Spine Twist

The Spine Twist exercise is beneficial for improving the movement in your upper back. Follow these steps for this Clinical Pilates exercise:

Start by sitting cross-legged, with your head tall and your arms bent and stacked in front of you.
Draw your abdominal muscles gently inwards towards your spine and take a breath in.
As you breathe out, keep your hips still and rotate your torso to the left, until you feel a stretch through your middle back.
Take a breath in and hold this position, then exhale and return to the starting position.
Repeat this movement again, now moving to the right.
Complete this sequence 6 times per side.

Exercise 2: Breast Stroke Preparation

This Clinical Pilates exercise works on strengthening your neck and shoulder blade muscles.

Lie on your stomach with your forehead propped up on a rolled towel.
From here, gently draw in your abdominal muscles and squeeze your shoulder blades down and back like you are trying to pinch a grape between the lower part of your shoulder blades.
If step two felt easy and you don’t feel your shoulders creeping up towards your ears, you can repeat this but now hover your arms off the mat and gently float your head off the towel, keeping your neck long.
Hold each repetition for 5 seconds and repeat 10-20 times.

Exercise 3: Leg Pull Preparation

The Leg Pull is a challenging Clinical Pilates exercise for your shoulder blades and core muscles.

Start on your hands and knees with your hands slightly ahead of your shoulders, then place your knees directly below your hips.
From here, gently squeeze your shoulder blades together and draw your abdominal muscles up and in, keeping your lower back flat.
As you exhale, hover your knees off the floor by a few centimetres. Keep the rest of your body still and your neck long.
As you inhale, hold this position.
As you exhale, lower your knees back to the mat.
Repeat this 10 times, ensuring you keep your back flat and your shoulder blades squeezed throughout the exercise.

Exercise 4: Arm Openings

For the fourth exercise we have the Arm Openings Clinical Pilates which is beneficial for your upper back and chest muscles.

Lie on your side with your head supported on a pillow with your knees stacked and bent to 90 degrees. Then rest your arms in front of you.
As you breathe out, take your top arm and reach towards the ceiling and then out to the side. Open through your chest and let your head move gently with you.
When you feel a stretch through your chest or back, hold this position and take a deep breath in.
As you breathe out, return back to the starting position.
Complete this 6 times
Repeat on the opposite side.

*Please note: not all exercises are appropriate for all people. If you feel dizzy, have increased pain, or have troubles breathing while completing these exercises, please stop the exercise. Then consult with a medical professional. If you have a history of chronic neck, shoulder or lower back pain, it is recommended to see a physiotherapist first and ensure the most appropriate exercises are prescribed for your condition. ***

I hope you give these Clinical Pilates exercises a try to help with your posture. Doing these exercises once per day or mixing them up throughout your day can be helpful to keep your body moving well and feeling great! If you are interested in learning more about Clinical Pilates, please give us a call at 403-343-8891. Our Clinical Pilates Physiotherapist in Red Deer would be happy to help you feel stronger and move better. You can also click here to book with her.

September 16, 2022June 5, 2023

Concussion Symptoms: How to Recognize a Concussion

By: Laurin Walton, Physiotherapist

Why Early Recognition and Treatment of Concussion is Important

Being able to recognize concussion symptoms can result in determining when a concussion may have occurred. This information is important for getting a person the care they need. Whether this person is your teammate, your child, or yourself, these tools can help. Only a qualified medical professional can diagnose a concussion, but anyone can learn how to identify concussion symptoms. Early recognition of symptoms and prompt treatment of concussions can help improve a person’s recovery. I believe that knowledge is power, and I want to give you the tools to identify a concussion!

Guidance From the Experts

Every 4 years (except during the COVID-19 pandemic), an international group of concussion experts get together to create a consensus statement that reflects the most up-to-date research on concussion. They have also created the Concussion Recognition Tool 5 (CRT5), which helps non-medical professionals identify when a concussion may have occurred.

Concussion recognition and symptoms — Davis GA, et al. Br J Sports Med 2017;0:1. doi:10.1136/bjsports-2017-097508CRT5

The CRT5 will help you identify red flags that would indicate emergent medical attention. It will also provide guidance to recognize a possible concussion, concussion symptoms, and information on what you need to do next. Check out the Concussion Recognition Tool 5 (CRT5) above.

Click here for your own copy of the Concussion Recognition Tool 5, which was developed by the Concussion in Sport Group. Keep a copy of it handy on your phone or print a copy for your sports bag.

Takeaways From the Concussion Recognition Tool 5 (CRT5)

Check for red flags and get emergent medical help if red flags are present.
Use the guidelines to identify a possible concussion and concussion symptoms.
If you suspect a concussion, stop all activity. You or your person cannot continue until examined by a qualified medical professional.
Follow the guidance for care provided on the CRT5 if you suspect a concussion.
Book an appointment with a physiotherapist or another qualified medical professional.

If no red flags are identified by using the CRT5, it is still beneficial to get a concussion assessment. Because I have taken many courses to further my concussion training, you can book an assessment with me. You can also see one of our other qualified physiotherapists. Start by clicking here.

What Does a Concussion Assessment with a Physiotherapist Look Like?

- We will ask you questions about your injury and assess how you are currently feeling. Then we will look at any of your history that may be relevant to your current condition.
- We complete a physical assessment that includes a neurological screen. There are other areas that may be affected. (Neck, eyes, inner ear, balance, etc.)
- We determine a specific treatment based on the findings of the assessment.
- We will provide personalized education and a plan to help you know what you can do for your recovery, which will help get you back to your activities safely.

If you are in a situation where you think someone has sustained a concussion, the CRT5 will guide you through what to look for and what to do. I hope it helps you feel more prepared to deal with these stressful situations. When in doubt, book a physiotherapy appointment with me at Stride by clicking here and I can help solve your concussion questions and problems!

**Disclaimer: The above information is not a replacement for the advice of a qualified medical professional for your specific case. This blog is not for the purpose of diagnosing a concussion.**

August 26, 2022June 5, 2023

What is Vestibular Rehabilitation?

By Darwin Paulraj, Physiotherapist

Vestibular Rehabilitation is a form of physiotherapy that is designed to relieve symptoms caused by disorders of the inner ear. Our vestibular physiotherapist looks at three main areas, such as unilateral (one-sided) and bilateral (double-sided) vestibular hypo-function, central vestibular disorders, and the most common type of vertigo: benign paroxysmal positional vertigo (BPPV).

Common symptoms that people experience are feeling dizzy, having trouble focusing, feeling off balance, and falling. In the long run, recovery relies on many factors, such as your activity level, level of pain, any medical conditions you have, and emotional concerns.

What is the Vestibular System?

Good question! Your vestibular system is located in your inner ear. This system is all about balance, controlling your movement, and knowing where things are in relation to your body. All in all, the vestibular system keeps you standing upright and moving forward! This major system consists of three components:

The visual system
The vestibular apparatus of the inner ear
The somatosensory system

The vestibular apparatus is a system located inside your inner ear. It is responsible for sensing gravity and the space around you. It has five sensory organs, which include three semicircular canals, and two otolith organs. These organs are called the utricle and the saccule, and they are responsible for your spatial awareness. In summary, this tiny system is crucial for keeping you from knocking into objects and falling over.

Who Can Benefit from Vestibular Rehabilitation?

Patients who are experiencing the following symptoms may be good candidates for Vestibular Rehabilitation. Check out the list below and then see if any of these apply to you!

Headaches
Nausea
Vomiting
Dizziness
Vertigo
Neck aches
Light-headedness
Shakiness
Swaying
Spinning
Sensations of “fullness” or “pressure” in the ears
Sudden hearing loss
Loss of balance

What Does an Appointment with Our Vestibular Physiotherapist Include?

Before your first visit, you will fill out a few questions to help us decide if vestibular rehabilitation is a good fit for your needs. Afterwards, you will meet your vestibular physiotherapist! They will perform a few tests specifically to narrow down your list of potential issues. Here is what to expect.

Firstly, they will use vestibular goggles to examine how well you can control your eye movements. These funny goggles are important for testing vision.
Secondly, your therapist will ask you to walk around and move a bunch. This is going to help you two figure out what’s going on with your balance.
Thirdly, they will look over your test results with you, which will help you learn more about what’s going on.
Fourthly, they will provide you with an exercise therapy plan that you will then take home.

In conclusion, following your treatment plan is crucial for you to recover as smoothly as you can. Our goal is to help you feel better and stand tall. Literally!

If you feel like this hits close to home, book an appointment with us today by calling 403-343-8891. You can also book with us online here.

August 17, 2022June 5, 2023

Instrument Assisted Soft Tissue Mobilization: Picking the Best Tool for You

By Nadia Lessard, Registered Massage Therapist

Recently, the Health Industry has seen a huge influx of home recovery tools. Just to name a few, we have foam rollers, lacrosse balls, suction cups, and massage guns. All of these tools are very accessible and easy to use. Now, there is a new addition to the recovery team: Instrument Assisted Soft Tissue Mobilization (IASTM) tools.

Without a doubt, our favourite tools are the Sidekick Tools.

The Sidekick Tools are IASTM tools, also known as muscle scrapers. They are designed to increase blood flow to a painful area while also improving your recovery. The Sidekick Tools are very similar to Gua Sha, which is a traditional Chinese healing method that has been used to treat chronic pain. Stride Physiotherapy in Red Deer recently started carrying Sidekick Tools! The models we carry include: the Curve, the Echo, the Eclipse, and the Bow.

Each Sidekick tool varies in size, shape, and material. Specific body parts require specific tools, and so do different treatments. These are not one-tool-fits-all for soft tissue mobilization! However, the Sidekick Tools all have the same therapeutic effects:

Increased range of motion
Relieve tension or stiffness
Reduce pain
Improve recovery time

Let’s take a look at each individual muscle scraping tool to see which one is best for you!

The Curve Sidekick Tool

The Curve Sidekick Tool is made of Bian stone. The stone makes it a bit more budget-friendly, and it is comfortable when you glide it on your skin. However, the stone makes the tool more delicate and easier to break. We still love it, though! As a Registered Massage Therapist, I recommend the Curve to people with tight shoulders or neck muscles. I used to show patients how to use a lacrosse ball to massage their neck and shoulders, but those areas can be a little tricky to reach. The Curve is an alternative. It is the perfect size to treat these smaller areas easily and with minimal effort.

The Echo Sidekick Tool

The Echo is a similar shape to the Curve, but its edges are different in size, and it is made of stainless steel. Due to the stainless steel material, it is heavier than the Curve, which makes it a little more aggressive on the skin. The Echo can be used for arm pain, neck and shoulder issues, knee pain, and is also great to use prior to any activity to prevent injuries. Some common conditions that the Echo can help treat are:

Golfer’s elbow
Tennis elbow
Neck and shoulder pain
IT band issues
Back tightness
Plantar fasciitis

The Eclipse Sidekick Tool

The Eclipse is the perfect IASTM tool to treat smaller areas, specifically the feet and calves. Many of us have suffered from plantar fasciitis or shin splints over the years. But these conditions don’t always surface due to fitness injuries. Things like changing footwear or spending a lot of time standing can trigger the inflammation. Massaging your calves has been proven to help in the healing process of these conditions. A foam roller is often what I have recommended patients to use to reduce the symptoms, but if you are looking for a less awkward and physically demanding therapy, the Eclipse is your tool.

The Bow Sidekick Tool

The Bow is the largest of our Sidekick Tools. This tool is great for bigger areas such as the quads, hips, IT band, and hamstrings, which get a lot of work! I have seen it help with backs as well. The Bow provides a lot of coverage on a treatment area which can save you time and energy. The handles on either side of the Bow makes it easier to glide over these big areas. I would recommend this one for anyone suffering from knee or hip pain.

How to Use Your Scraping Tool at Home

Now that you have learned about the different Sidekick Tools we carry, check out this quick video below to learn about how to use your scraping tool.

With all scraping tools, you want to use medium pressure on a painful area or areas of concern for a total of a few minutes. Additionally, seeing red on the skin is a great sign when using scraping tools!

In light of your budget and area of concern, one tool might suit your needs better than the others. If I were to recommend one Sidekick Tool, the Echo is by far my favorite. I have been carrying it everywhere I go. It is perfect for my neck, shoulders, quads, IT Bands, hips, low back, calves and plantar fascia. My Echo even came with me to a CrossFit competition! It fit inside my carry-on and made it through security without any problem!

I hope this helped you learn more about the family of Sidekick Tools. If you are looking to take a more active role in your recovery and health, grab one and try it for yourself! Stop by the clinic or book an appointment online with one of our Registered Massage Therapists to learn more by clicking here.

August 3, 2022June 5, 2023

3 Tips to Prevent Shin Splints For Runners

By Blake Goehring, Physiotherapist

Shin splints can be a serious buzz kill to your summer activity plans. Once shin splints start, they are hard to get rid of without taking your foot off the proverbial gas pedal. Shin splints will be noticeable as pain on the front of your lower legs with any activity such as walking or running. So let’s learn how to prevent shin splints!

The Two Types of Shin Splints

Type #1: Medial Shin Splints

Typically, this pain starts on the inside of your shin bone and is caused by the repeated collapse of the arch of the foot. In this case, tibialis posterior, a muscle in charge of maintaining the arch, is usually what gets overworked and becomes the pain generator. Medial shin splints can occur when there is weak muscular control around your ankle and hyper-mobility in your feet.

Type #2: Lateral Shin Splints

This pain is found on the outside of the main shin bone and is caused by high ground reaction forces, such as heel striking when walking or running. Tibialis anterior, a muscle in charge of lowering the foot after heel contact, is usually what gets overworked in this case. As a result, it is the pain generator with lateral shin splints.

3 Tips to Prevent Shin Splints

Tip #1: Run Quietly!

Most of us distract or motivate ourselves with music while walking or running. In effect, this prevents us from focusing on our mechanics. It stops us from listening to how loud we are on our feet. Unplugging from music can help us be more aware of the force that our feet strike the ground with during a stride. A good place to notice this is on a treadmill. Here, the environment is slightly more controlled. Reduce your noise by the following:

Removing your shoes for a short period of time while running on a treadmill. If you are running loudly, it will hurt your feet and cause you to absorb force more efficiently.
Be aware of how much your head is moving up and down while running. Less vertical displacement = less force on the feet and shins.
Increase your cadence (number of steps you take per minute). Increasing your number of strides can encourage more movement directed forward rather than vertically. The goal is 160-180 steps per minute.

Tip #2: Wear proper footwear.

It is easy to get caught up in the trend of barefoot running or extremely cushioned shoes. The truth is you need to find the shoe that fits you best based on your running style, profile of your feet, and the terrain you run on. If you are a heel striker by nature, a minimalist shoe is likely not appropriate. In a similar light, if you are a forefoot striker, a very cushioned heel through the shoe doesn’t make sense.

When it comes to the profile of your feet, both your arch control and flexibility of your feet matter greatly. If you have dynamic arch collapse (i.e. when you stand on one foot, your arch flattens) or if you have hyper-flexible feet, a shoe that offers more support makes more sense. If you have good muscular control and endurance in your feet and ankles, a minimalist shoe is usually a better fit for you.

There is a lot of context that goes into picking the correct footwear, so ask your physiotherapist next time you are at the clinic for more guidance.

Tip #3: Be progressive.

If you present your body with subtle changes to your training volume, terrain, and intensity, your body will thrive. A common mistake to avoid is changing one of those parameters drastically; e.g. start by running 10KM in the first week of training. In these cases, the body is unable to adapt to these changes which leads to an injury. In general, small, incremental changes in your intensity are good ways to start increasing your running without hurting yourself. E.g., increasing speed by 10 seconds per kilometre.

Avoiding shin splints is as easy as starting with a plan. If this is a common issue you suffer from or you want more detailed information, make an appointment with a physiotherapist at Stride to ensure you have a fun filled summer without injuries! Click here to book now.

July 13, 2022June 5, 2023

Cupping Therapy: How to Use Cups at Home

,Cupping Therapy: How to Use Cups at Home

By Cheyanne Heyn, Registered Massage Therapist

Cupping therapy is a popular treatment used in manual therapy. This technique is derived from ancient Chinese and Middle Eastern medicine practices. Recently, it has blown up in popularity due to being exposed in sports and pop culture. Famous Olympians, such as Michael Phelps, has been spotted with cupping marks. In the movie The Karate Kid, Jackie Chan performed “Fire cupping.” This modality is typically used by physiotherapists, chiropractors, acupuncturists, and massage therapists. What most people don’t know is the simplicity of the technique makes it possible for you to apply this technique yourself at home. Keep reading to learn how and if it could help you.

Is Cupping Therapy Right for You?

Cupping is associated with an abundance of positive outcomes. Some benefits of cupping therapy include:

Optimizing sport performance
Reducing recovery time
Increasing blood flow
Softening scar tissue
Decreasing pain and muscle spasms

There are some conditions that cupping therapy can help to treat, too. It can help to reduce or alleviate your symptoms, which might include the following:

Arthritis
Fibromyalgia
Migraines
Anxiety and depression
Bronchial congestion caused by asthma and allergies
Varicose veins
Fine lines and wrinkles
Cellulite
Muscle and fascial tension
And many more

What Type of Cups Do You Need?

There are quite a few different types or styles of cups to choose from when you’re looking for a set, but there is no wrong choice. Here are two cupping therapy options you can do at home, and then one type of cupping that we recommend you avoid without having specific training required to safely perform it.

Plastic cups: These cups include a vacuum-like pump and have valves at the top to control pressure. These come in small or very large sets, and they are more ideal for full body cupping.
Silicone cups: These are the best choice for any type of movement or sliding you want to do with your cups along your muscles. Stride sells cupping sets like this that you can use at home.
Glass cups: These are primarily for fire cupping. (Just like Jackie Chan in Karate Kid). These type of cups should only be implemented by someone trained in fire cupping. They are not ideal otherwise.

What You Will Want to Know Before Trying Cupping Therapy at Home

If you have diabetes, please consult your doctor before using cups at home, as it can affect your blood sugar levels.
Avoid placing cups on the front of the neck. This is where your Carotid artery and your trachea are, and is unsafe for placement.
Never leave cups on for more than 15 mins in a single spot.
Do not place cups over open wounds.
If the sensation of cupping is still unpleasant after five minutes, remove the cups. They may be on too tight, or you may be too sensitive in that area. Listen to your body, because it knows its limit.
Cupping therapy often leaves circular marks behind due to the blood flow that it brings to the surface. Marks left behind should not be tender. If they are, adjust the pressure for next time.

How Do You Cup at Home?

Firstly, you were able to determine if cupping therapy is a fit for you. Secondly, you know the type of cups you want to use. So, thirdly, let’s learn how to safely use them at home. Below are three methods of cupping to know!

Method One: Stationary or Static Cupping Therapy

Used for pinpoint areas or if movement is too intense

Choose the area of your body that you will be working on.
Apply cups to the desired area, notice the time, and do not leave them on for more than 15 minutes.
Remove cups at the 10-15 minute mark.
Then, continue on other areas as-needed.

Method Two: Moving Cupping Therapy

Used for large areas or muscle tension

Choose an area of the body to work on
Apply an oil or lotion to reduce the resistance of dragging
Apply the cup to the desired area, set a timer so you do not cup an area longer than 15 minutes
Move the cup along the area in any direction (up and down, back and forth, or circles)
Remove cup at the 10-15 minutes mark
Continue on other areas if desired

Method Three: Flash Cupping Therapy

Used for your face to reduce fine lines and wrinkles

This type is typically performed on the face.
With the technique you will only be applying a cup and then popping it off right after, you do this repeatedly for only a couple of minutes because we don’t want to leave any marks or redness on the face
This is the most precise form of cupping listed here and is likely to have the worst outcomes if done improperly

If you have any additional questions or would like to learn more about the cups we sell at our physiotherapy clinic, feel free to reach out or book an appointment here. One more thing, you may also want to check out our self-cupping video on YouTube for a visual of how you should cup here. Happy Cupping!

May 13, 2022June 5, 2023

3 of the Best Tips for Managing Forearm and Hand Pain

By: Nadia Lessard, Registered Massage Therapist

As a deep tissue Massage Therapist, I often get asked if my hands or wrists get sore at work. While my wrists do get sore at times, I have a few things that I implement daily to manage my forearm and hands to avoid pain. Think of it the way a contractor on a job-site might wear a hard hat to protect their head. Keep reading to learn the top three tips and exercises you can do to manage forearm and hand pain, particularly when overusing your hands and wrists during workouts or daily tasks.

Overuse injuries in the forearm and wrists, like golfer’s elbow or tennis elbow, are quite common. These issues arise from inflammation of the tendons located on the inside and outside of the elbow. Any repetitive movement (especially movement new to a person’s routine) can cause inflammation and pain of these tendons. Aggravating movements are gripping, twisting, and lifting with the arm which can really affect someone’s day-to-day activities.

Here are my 3 tips and tricks on how to avoid forearm and hand injuries.

Warm-up:

First, you will want to warm up the forearm muscles prior to starting your work just like you would do at the beginning of a workout. The muscles attached to the tendons near the elbows are responsible for flexion (bending) and extension (straightening) of the wrist. By simply moving the wrist back and forth multiple times, you can increase the blood flow to the forearm. This movement brings oxygen to the muscles, and as a result, helps to fuel the movement and lessen your risk of injury.

Try doing this exercise 20 times in each direction.

Stretch:

At the end of many people’s workday, the forearm muscles are well used and fatigued. This is especially true for those who do manual labour and desk work. It can be easy to just go home and relax, but it is still important to take the time to stretch to avoid injury. Stretching keeps your muscles flexible, strong, and healthy, and is significantly necessary to maintain the range of motion in your joints. Without stretching, the muscles tend to shorten and become tight, subsequently increasing your risk of injury.

Wrist Extensor Stretch:

Try these 2 exercises for three sets and a 30-second hold on each side.

Remember to only go as far with these stretches as what feels comfortable for you.

Bend your wrists so the tips of your fingers are pointed toward the floor
While keeping one wrist bent, use your other hand to hold the stretch
You should feel this stretch on the top of your forearm
Repeat on your other wrist

Wrist Flexor Stretch

Position your hand palm facing towards the floor.
Hold the hand that is facing the floor with your free hand.
Bend your wrist and bring your hand towards your body, then use your free hand as support.
You should feel this stretch on the bottom of your forearm.
Repeat on your other wrist.

Self-Massage or Self-Release

Depending on how sore the forearms are from your day, self-massage or self-release may help. Performing this on yourself increases the blood flow to the forearm muscles and accelerates the relaxation process.

Firstly, you can try a technique called “pincer grasp”, which equates to pinching the bulk of your forearm muscle. This is done simply by grabbing the muscle and holding it for a few seconds. Secondly, I recommend applying the same technique to the thumb muscles (webspace between the thumb and first finger or bulk of muscle at the base of the thumb), due to how they work in unison with the forearm. Given that thumbs are very reliable tools for manual jobs, it’s important that they are not neglected in recovery.

The two pictures below demonstrate how to use a lacrosse ball or tennis ball to release the same forearm muscles.

Releasing the Forearm Flexors

Perform for 1-2 minutes on the area.

Releasing the Forearm Extensors

Perform for 1-2 minutes on the area.

I hope you found these tips and tricks to manage forearm and hand pain helpful to keep your wrists and hands healthy. Remember everybody has different needs, but this routine has been helpful for me.

Please feel free to contact us if you have any questions or book online with one of our therapists to help treat any forearm or wrist injuries by clicking here.

Resources:

https://ca.physitrack.com/exercises

April 18, 2022June 5, 2023

7 Remedies for Jaw Pain

By: Julia Towers, Physiotherapist

Jaw pain can be a real struggle! Some of our most important and frequent activities require the use of our jaw. This includes talking, eating, yawning and facial expression, just to name a few. I see many patients in the clinic for this issue, so let’s discuss seven remedies and helpful tips to help if you’re experiencing jaw pain.

What is the TMJ?

Our jaw is synonymous with the term temporomandibular joint (TMJ). It is the joint between the skull (temporal bone) and our lower jawbone (the mandible) on either side of the face. Within these joints lie small discs that protect the bony surfaces and allow for smooth movement. Sometimes, when this disc shifts, it can cause popping or clicking. If it becomes stuck, the disc may cause locking of the jaw.

TMJ dysfunction can cause pain and tenderness in the jaw or cheek, tension in the neck, headaches, difficulty opening or closing your mouth, and clicking or locking in your jaw.

What Causes TMJ Pain?

– Grinding or clenching of the teeth

– Poor posture

– Muscular tension

– Increased stress

– Mask wearing

– Arthritis

– Uneven bite/dental issues

Top 7 Tips or Remedies for Relief:

1. Self-release of the masseter muscle: This is one of the key “clenching” muscles in the side of your cheek. To release your muscle, use your finger or knuckle to apply pressure from your cheekbone. Angle down towards your jawline, simultaneously opening your mouth slowly. Alternatively, massage the muscles just in front of your ear in small, circular motions for relief.
2. Be mindful of your posture: Sit up tall and tuck your chin in, so that your ears are in line with your shoulders. Then, pull your shoulder blades back and down.
3. Wear a mask that fits well and breathe through your nose whenever possible: If your mask is too tight or loose, you may find yourself wiggling your jaw to keep it in place. Breathing through your nose allows your jaw to relax.
4. Explore some stress reduction techniques: Whether it be meditation, yoga, or deep breathing, reducing stress will allow the neck and jaw to relax.
5. Avoid foods that are hard to chew during flare-ups: Things like gum, tough meats, and hard candies can hurt the jaw. You can cook some of these hard foods in different ways to soften them. You can also reduce them to smaller pieces before consumption.
6. Consider talking to your dentist: Your dentist may be able to recommend a custom mouthguard/retainer, or refer you for Botox injections in appropriate cases. Botox is used to help relax the muscles around the TMJ.
7. See your physiotherapist: Having your jaw assessed allows us to determine the best course of action for you! When the jaw is examined, then we can prescribe specific exercises and manual therapy to address your issues.

In Conclusion…

If you need more information about the TMJ, or you’re experiencing jaw pain, give our clinic a call today! Additionally, you can book online with one of our Physiotherapists by clicking here.

March 17, 2022June 5, 2023

Relieve Lower Back Pain: 3 Core Activation Exercises

By: Darwin Paulraj, Physiotherapist

One of the most common areas we treat as Physiotherapists is the low back. Most people are not aware of the best exercises to perform to activate the core muscles after an episode of acute back pain or immediately after back surgery.

Here are my top three exercises to strengthen and activate the core muscles in the early phases of recovery.

Pelvic Tilt (posterior)

1. Lie on your back with your knees bent. Gently rock your pelvis upwards and flatten your back into the bed or floor.
2. Note: You should feel your ab muscles and bum muscles (glutes) tighten a little.
3. Rock back to your starting position and repeat. Aim for five repetitions, 2-3 times a day in the first few weeks following a surgery or injury.
4. As you progress, allow your back to arch up a little more and tighten your abs more strongly as you push your back into the floor.
5. Build up towards 20 repetitions.

You can also try this variation: Lie on your back with your knees bent. Gently rock your pelvis upwards and flatten your back into the bed or floor. While taking deep breaths, hold this position for 15-30 seconds.

Heel Slides

1. Lie down on the floor or the bed with your legs flat.
2. Slowly begin to slide one heel toward your bum, keeping your heel on the floor or the bed. Your knee will begin to bend.
3. Note: Continue to slide your heel and bend your knee until it is at its maximum range, and you can feel a small amount of pressure inside your knee.
4. Hold this position for about 5 seconds. Slide your heel back down until your leg is straight on the floor or bed. Aim for five repetitions before switching to the opposite side.

Knee Roll

1. Lie on your back with your knees bent and arms out to the sides. Keep your knees and ankles together and slowly let your knees begin to drop over to one side. Start will small movements and progress to larger rotations.
2. Carefully tighten your ab muscles and roll your knees over to the other side. Try to keep your shoulders down and your head relaxed, looking up with your eyes.
3. Aim for five repetitions, 2-3 times a day in the first few weeks following surgery. As time goes on, you can increase the range, so your knees drop lower and build up to 20 repetitions.

Once these exercises are comfortable and done in a pain-free manner, it may be time to see your Physiotherapist for more challenging exercises to continue your road towards full recovery. If you’re experiencing low back pain or need some extra guidance, feel free to book with one of our Physiotherapists at our Red Deer clinic today by clicking here.

February 14, 2022June 5, 2023

3 Common Pediatric Conditions that Physiotherapy can Help!

3 Common Paediatric Conditions that Physiotherapy can Help!

By: Devan Mercereau, Physiotherapist

When we think of physiotherapy, we often think of it as a treatment for older teens or adults. Physiotherapy is most known for treating injuries, helping you recover from surgery, or assist with general rehabilitation. While these are all true, physiotherapy can also help infants! It is called “Paediatric Physiotherapy” and we practice this at Stride! I am a physiotherapist and I have a special interest in Paediatric Physiotherapy. Because of this, I often get asked how my treatments can help babies. So, let’s talk about it! Here are three common conditions we see in babies, and how physiotherapy is able to help!

#1: Delayed Developmental Milestones

Developmental milestones are important for many reasons. Firstly, milestones help to give infants a sense of awareness of space, which then helps them transition into different positions. Secondly, as babies grow, they improve their core and muscle strength. Thirdly, developmental milestones increase a baby’s overall independence. There are many stages of development within the first two years that are outlined here. Some common examples include:

– Holding their head up

– Rolling over

– Sitting up, crawling

– Standing and walking

It is important for infants to reach each milestone throughout their early development. From time to time, most parents worry about their baby’s growth being delayed, but it’s good to remember that not all babies are the same. For this reason, sometimes delays are okay. That being said, we do not want them to get too far behind. Physiotherapists can help and encourage your baby to reach their milestones.

During a Paediatric Physiotherapy appointment, a few things happen. Firstly, your therapist will go through your baby’s milestone development, and make an assessment of your baby’s progress based on how old they are. Secondly, you will learn tips and tricks to help your baby reach these stages at home. Thirdly, you will receive an email with alternate positions, props, and carrying methods to physically help your child reach the important stages of their development.

#2: Brachycephaly/Plagiocephaly

These long words can be overwhelming, but they sound scarier than they are! In fact, these two conditions are very common in infants. Furthermore, they can be very manageable! To start, brachycephaly and plagiocephaly rarely affect your infant’s brain development, nor milestone progression. In general, these conditions improve over time.⁽⁵⁾So, what are they?

Brachycephaly is the result of the back of a baby’s head becoming flat. This condition often occurs when a baby spends a lot of time on their back. (Commonly due to sleeping.)^(4).

Plagiocephaly is when one side of the back of a baby’s head becomes flat. In this situation, changes in the symmetry of the eyes and ears can occur.

The first thing to remember is that these two conditions very rarely affect your baby’s brain development. So, take a breath of relief! The soft spots in your baby’s skill, called “fontanelle,” have not fused together. Therefore, the brain still has the capacity to grow! These soft spots typically fuse together between 18 months and 2 years of age.⁽¹⁾

Generally, these two conditions are noticed in a baby’s first few months of life. As we know, infants sleep a lot! So this isn’t a big surprise. In this case, it is important to encourage your baby to try tummy time, side lying, or supportive sitting. When your baby moves more, they will spend less time on their back. Subsequently, there is less pressure on their skull, and their flat spots can improve over time.

During your baby’s physiotherapy visit, you will learn different resting positions for them to try. Then you will go home with a list of play positions that will help to prevent your baby’s head shape from changing.

#3: Torticollis

Torticollis is the third most common musculoskeletal condition in infants.⁽²⁾ Torticollis is caused by increased muscle tone in the largest muscle in the front of the neck, which is called the sternocleidomastoid muscle. (SCM.) This large muscle does two things. Firstly, the SCM allows the neck to bend. Secondly, it supports the neck for side rotation. When Torticollis present, parents often notice their baby’s neck tends to always be tilted, and looking in one direction. This tenderness causes babies to struggle with nursing from one side.

With a tight SCM, a baby’s head will bend towards the tight side, and then rotate away from the pain. Physiotherapy treatments for this condition may include gentle massage to the SCM and other neck muscles. Of course, we also provide education! We teach parents:

– Alternative strategies to encourage looking in the opposite direction.

– Carrying positions for their baby’s safety and comfort.

– Gentle home stretching techniques.

If you are concerned about your baby’s development, or have any questions about their milestones, reach out to our clinic in Red Deer! You can book an appointment online with one of our Paediatric Physiotherapists by clicking here.

Resources

“Anatomy of the Newborn Skull.” n.d. Stanford Children’s Health. Accessed December 31, 2021. https://www.stanfordchildrens.org/en/topic/default?id=anatomy-of-the-newborn-skull-90-P01840.
Chen, Qiyu. n.d. “Congenital torticollis.” Physiopedia. Accessed December 30, 2021. https://www.physio-pedia.com/Congenital_torticollis.
Mohammed, Layla. n.d. “Developmental Milestones.” CS Mott Children’s Hospital. Accessed December 30, 2021. https://www.mottchildren.org/posts/your-child/developmental-milestones.
“PEDIATRICS.” n.d. APTA Pediatrics. Accessed December 30, 2021. https://pediatricapta.org/includes/fact-sheets/pdfs/Plagiocephaly.pdf.
“Plagiocephaly and brachycephaly (flat head syndrome).” n.d. NHS. Accessed December 31, 2021. https://www.nhs.uk/conditions/plagiocephaly-brachycephaly/.

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