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3 Tips to Prevent Shin Splints For Runners

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:

  1. 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.
  2. Be aware of how much your head is moving up and down while running. Less vertical displacement = less force on the feet and shins.
  3. 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.

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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.

  1. 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.
  2. 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.
  3. 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! 

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3 of the Best Tips for Managing Forearm and Hand Pain

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:

  1. https://ca.physitrack.com/exercises
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7 Remedies for Jaw Pain

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.

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Relieve Lower Back Pain: 3 Core Activation Exercises

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.

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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

  1. “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.
  2. Chen, Qiyu. n.d. “Congenital torticollis.” Physiopedia. Accessed December 30, 2021. https://www.physio-pedia.com/Congenital_torticollis.
  3. Mohammed, Layla. n.d. “Developmental Milestones.” CS Mott Children’s Hospital. Accessed December 30, 2021. https://www.mottchildren.org/posts/your-child/developmental-milestones.
  4. “PEDIATRICS.” n.d. APTA Pediatrics. Accessed December 30, 2021. https://pediatricapta.org/includes/fact-sheets/pdfs/Plagiocephaly.pdf.
  5. “Plagiocephaly and brachycephaly (flat head syndrome).” n.d. NHS. Accessed December 31, 2021. https://www.nhs.uk/conditions/plagiocephaly-brachycephaly/.
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What Should You Do After a New Injury?

What Should You Do After a New Injury?

By: Eric Walper, Physiotherapist

As a Physiotherapist in Red Deer, one of the first and most common questions we address with our patients is what they can do after an injury occurs. When you experience a brand-new injury, but don’t need the emergency room, we implement our favorite principle: PRICE. PRICE is an acronym that stands for “Protect. Rest. Ice. Compression. Elevation.”

PRICE starts you on the right path for recovery. Below is some more information about each phase:

    1. Protect: To brace, wrap or prevent excessive force or load going through the affected area.
    2. Rest: To avoid using the affected area for any form of performance or functional use.
    3. Ice: Intermittent ice or cold therapy to prevent excessive swelling and discomfort.
    4. Compression: Once appropriate, light compression to help prevent excessive swelling.
    5. Elevation: When able, elevation of the affected limb to avoid excessive swelling due to gravity.

PRICE is a tried-and-true method that is easy to both remember and understand. Injuries typically follow a predictable recovery that goes through three phases of tissue healing. The timing for when a patient progresses beyond the PRICE model will depend on where they are in the healing process.

Phases of Healing:

Phase 1: This is the acute phase of tissue healing, and typically lasts 4 to 5 days after the point of injury. During this period, PRICE is almost exclusively used without manual therapy or exercise. This is to allow the body to experience the full scope of the injury.

Phase 2: This is the subacute phase, and it lasts from day 5 until about the end of week 2. During this phase, your swelling and inflammation will decline. As they decline, we gradually introduce movement and activity. This is when physiotherapy comes in. Treatments include manual therapy, modalities, and light exercise. At this point in time, we will also begin to administer heat. Heat is an effective pain control strategy, and is also useful in promoting circulation, for the goal of healing your tissue. Heat usually replaces ice relatively early in our treatment of injuries.

Phase 3: This is the remodelling phase. Phase 3 focuses on you regaining full range of motion and improving your strength through exercise. It is important to note that following injury, you are susceptible to re-injury for several months. During this time, your body will continue to remodel and strengthen scarred tissue to its previous functional capacity.

In general, we have recovery timelines to help us know what to expect during recovery. Even so, we can’t guarantee when an injury will recover enough for you to return to regular functioning. Everyone is different!

Since no two injuries are the same, it is important to seek the opinion and care of our physiotherapy team. They can help you to make safe, educated decisions. Click here to book an appointment online, or give us a call to get started on your recovery journey!

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3 Tips to Prevent Common Snowboarding and Skiing Injuries

3 Tips to Prevent Common Snowboarding and Skiing Injuries

By Blake Goehring, Physiotherapist

Being active and getting outdoors has been a wonderful escape from the restrictions surrounding the COVID pandemic. The last thing you need are skiing injuries or snowboarding setbacks. As the time to hit the slopes draws closer, seize every minute of this upcoming ski season with our tips below!

Tip #1: Protect your Head

Concussions are among the most common injuries experienced from skiing and snowboarding. This makes perfect sense! Fast downhill speeds combined with a snow and ice mixture are not the best ingredients for a soft landing. Like “one strapping” a backpack, skiing and snowboarding without a helmet has become an outdated practice. Most people on the hill are safety conscious.

Our tip: Wear a helmet! Ligaments and muscle injuries heal quickly but your brain does not. Helmets significantly decrease trauma to the head during a crash and they also work great to keep those ears warm on chilly days!

Tip #2: Wrap your Wrists

Wrist injuries are the most common upper extremity problem associated with snowboarding. Poles assist skiers with their balance and ability to stay on their feet during a potential fall, but snowboarders aren’t so lucky. Whether it is falling forwards or backwards, it is a reflexive reaction for snowboarders to brace with their hands first. This is especially the case with beginners who have a propensity to spend a greater chunk of the day on their wrists and bums than on their feet!

Our tip: Splinting or bracing your wrists can help to prevent the hyperextension injury that is typical in snowboarding. This protection still allows you to have full function of the thumb and fingers, but keeps the wrist in a rigid position and away from harm. Yes, even when you fall!

If you’re looking for some options, our physiotherapy clinic carries two different braces. They could work perfectly for the hills this winter. You will likely even have these covered by your extended health benefits plan. Check out the feature picture to see what it might look like!

Tip #3: Strengthen your Stabilizers

From the perspective of prevention or “Pre-hab”, building up muscles that keep you balanced and centered prior to the season is a great injury prevention practice. Dislocations and ligament sprains … I am talking about you! Though most injuries in the sport of skiing or snowboarding seem highly traumatic in nature, they often begin with a loss of balance or stability at a joint. The muscles surrounding the major joints of the body that perform more of a stabilizing role than a moving role are vital for injury prevention.

Our tip: Add a stability component to your normal exercise routine. If you are a runner, plan a trail run instead of pounding the pavement next time you go out. If you workout in a gym, try to modify your normal routine by adding a balance component. Do more single leg activities and push off of unstable surfaces (i.e. bosu ball, swiss ball, balance cushion, etc.) to help prevent falls and injuries.

These three tips from our Physiotherapy team can prevent skiing or snowboarding injuries this season. So why not get more value from your punch card or seasons pass? If you have questions, give us a call and one of our therapists will provide a custom program for you. You can also book online by clicking here.

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3 Useful Health Tips for Hard Times

3 Useful Health Tips for Hard Times

By: Devan Mercereau, Physiotherapist

There’s no denying it: the last 18 months of the pandemic have been a whirlwind for many of us. From the continuous announcements and updates, to the changes in restrictions, many of us have had to adapt throughout this time. We’ve gathered 3 useful health tips to help us get through harder times.

Why? Because having some sort of routine on a day-to-day basis can help us prioritize self-care, create better habits and even help with our mental health. There is no cookie cutter routine for everyone. Each of us have different lifestyles, goals, careers, and accessibility. That being said, there are a few components to your routine that can help change your health and make time for care.

Below, you will find 3 habits that can help change your health for the better:

1. Establishing a Sleep Routine to Get Enough Rest

Sleep is a key factor in our day-to-day health. It’s a major contributor to proper healing. Adequate rest can help to increase our moods and productivity throughout the day. It is important for us to get around 7-9 hours of sleep a night, which seems like an impossible amount to achieve sometimes! But, getting into the habit of waking up around the same time every day and going to bed at the same time can make you feel more rested. This usually means an alarm to wake you up in the morning. And one for your bedtime, too!

Additionally, limiting screen time prior to going to bed can help with a better sleep. Alternatives such as reading, audio books, journaling, or mediation are great ways to help wind down for a more restful sleep.

Finally, getting enough sleep can boost our energy levels, which ties into the next habit: having enough energy to get physical activity into our daily routine.

2. Add Physical Activity into Your Daily Routine

Making time in our routines for physical activity throughout the day plays an important role in our overall health and energy levels. The great thing about physical activity is that we can do it in so many different ways. Whether it is strength training, running, walking, biking, hiking, chasing after the kiddos, taking the stairs, or sporting activities!

Having a variety of physical activity can help us stay motivated and interested in any form of exercise. There are a couple things to consider when incorporating physical activity into our daily routine. Firstly, think about your goals or motivations. What are they? Secondly, what is your current level of physical activity? Is there something holding you back from being active? Talk to your medical doctor or pick up some exercise tips from a physiotherapist to help guide you in the right direction. With such a range of exercises, many of our physical activity routines will look different based on our goals, abilities, accessibility, and interests.

Even just 30 minutes of exercise a day can help improve or maintain your range of motion, muscle strength, endurance, and balance. All of these things are crucial to keep our bodies functional!

3. Nutrition to Nourish Our Bodies

Nutrition is another big part of our health. Healthy eating habits can help fuel us to exercise. They also play a role in a good night’s sleep. Getting the proper sources of carbohydrates, protein, and fats helps us regulate our energy. In turn, this can increase our moods, and allow us to stay strong and healthy. A balanced diet can also help lower risks of secondary medical conditions, such as type 2 diabetes, high cholesterol, and high blood pressure.

Following the recommendations on the Canada’s Food Guide is a helpful way to guide us into healthier eating habits. Each person will have different dietary needs based on their age, medical history, and activity level. To help incorporate healthy eating into your routine, try meal planning for the week. You can get the family involved to help carry the mental load, too. Having a plan ahead of time (especially for those with busy schedules) can help you stay on track with nutrition and routines.

If you have a lingering injury that is limiting you from being active, or you want to make more time for care, call Stride Physiotherapy in Red Deer anytime! You can also book an appointment online with one of our team members by clicking here.

Resources:

https://www.helpguide.org/articles/sleep/getting-better-sleep.htm

https://www.blurtitout.org/2018/11/08/mental-health-benefits-routine/

https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health

https://food-guide.canada.ca/en/

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Getting to the Core of Low Back Pain!

Getting to the Core of Low Back Pain!

By Julia Towers, Physiotherapist

The lower back is one of the most common areas that we treat here at Stride Physiotherapy. Low back pain (LBP) is now the most common cause of lost time at work. This is potentially related to our increasingly sedentary lifestyle and prolonged periods of sitting.1 COVID and working from home have not helped us, either! As a Physiotherapist, I often hear of the ways that this limits a patient’s function and quality of life, so feeling better quickly is typically our main goal. Despite the fact that there isn’t a “snap of your fingers fix,” there has been a huge amount of research done for this area of the body, specifically in relation to the core muscles. Let’s take a look at what we can do to treat this nasty pain!

What Is the Core?

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Your core is so much more than just that sought after 6-pack! Looking at the picture below, you can see that our bodies have many layers of muscle at the front, back, and sides. Not pictured are the pelvic floor and diaphragm muscles, which are also critical to core stability. Particularly important is a muscle called “transversus abdominis.” (TrA.) It is our deepest layer of abdominal muscle. I like to refer to this as our body’s natural back brace. Think of it as a corset that draws inward around the spine.

How Does the Core Relate to Low Back Pain?

The TrA muscle stabilizes the pelvis and lower back prior to movement of the body. Early work by Hodges and Richarson showed that in those with 18+ months of low back pain, there was delayed activation of the TrA muscle compared to those without LBP3, 4. What this means is that after long periods of pain, the deep stabilizers of the back have less control.

What Is the Best Exercise for Treating Low Back Pain?

Many studies have tried to tackle this question over the years and the main conclusion has been that compared to general exercise, core stability training is better for decreasing pain and increasing function in those with longstanding LBP in the short-term5. In the long-term, general exercise (eg. biking, walking, running, weight training, etc) was just as effective.

 

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There are many ways to train core stability. Trust me, there is much more to it than just doing a pile of sit-ups and crunches. Actually, doing these typical core exercises will only strengthen the major mover muscles and miss true core stabilization all together. Being able to activate the TrA is the first step. Below is a fantastic exercise to start with!

    1. Lie flat on your back.
    2. Feel for the area about an inch inward from where your hip bones stick out at the front. (This is where your TrA muscle lies, deep down.)
    3. Breathe in. As you exhale slowly, think about drawing your belly button toward your spine and pulling your hip bones inward.
    4. As you do this, gently press your low back into the floor.
    5. You should feel a gentle, slow activation under your fingers.
    6. Work towards holding this pose for 5-10 seconds without holding your breath.

Although this may seem easy, it is very important and sometimes difficult to achieve correct form. I would highly recommend booking in with one of our Physiotherapists at Stride to fully assess your form, determine a plan, and learn this exercise. Once you can perform it, we start to add more functional movements and change the positions that you’re training in. Eventually this re-teaches the deep core muscles to “kick on” during routine and athletic activities before you move, lift, bend, exercise, and more. To book your appointment online click here.

Final Thoughts

This has been a lot of information, but I want to reassure you that your back is a very robust and resilient structure! Although we can’t blame one muscle for LBP, we do know that there can be some short-term improvements if we train the deep core stabilizers. Ultimately, the best thing for chronic LBP is getting moving. Change up your posture frequently, go for a gentle walk, and if there’s an activity you particularly love, let’s talk about getting you back to doing it!

Please consider seeing a physiotherapist who can help you keep your LBP at bay and assist you on your journey of healthy aging! We would do this with a combination of hands-on treatment, education, and exercise. Let’s break bad habits of motion, change fear related to movement, and build some self-efficacy!

Resources

    1. Lynders, C. (2019). The Critical Role of Development of the Transversus Abdominis in the Prevention and Treatment of Low Back Pain. HSS Journal, 15(3), 214-220. doi:10.1007/s11420-019-09717-8
    2. Build Your Core. (n.d.). Retrieved from https://us.humankinetics.com/blogs/excerpt/build-your-core
    3. Hodges, P. W., & Richardson, C. A. (1998). Delayed Postural Contraction of Transversus Abdominis in Low Back Pain Associated with Movement of the Lower Limb. Journal of Spinal Disorders, 11(1). doi:10.1097/00002517-199802000-00008
    4. Hodges, P. W., & Richardson, C. A. (1996). Inefficient Muscular Stabilization of the Lumbar Spine Associated With Low Back Pain. Spine, 21(22), 2640-2650. doi:10.1097/00007632-199611150-00014
    5. Wang, X., & Chen, P. (2014). Core Stability Exercise Versus General Exercise For Chronic Low Back Pain Meta-analysis. Medicine & Science in Sports & Exercise, 46, 505. doi:10.1249/01.mss.0000494982.79731.79
    6. Physitrack, “Transverse abdominis in hook lying”. https://ca.physitrack.com/exercises