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6 Tips to Create a Comfortable Home Office

6 Tips to Create a Comfortable Home Office

By: Laurin Walton, Physiotherapist

Since Stride’s doors re-opened in May, patients have been coming in with sore necks, upper backs, shoulders, and arms. The majority of these body aches and pains are related to people working from home, due to the COVID-19 pandemic. I often ask patients what their home office area looks like, then I come up with ideas to help them create a comfortable home office. Today, I am sharing six of my home office tips with you!

6 Tips for Setting Up Your Home Office

If you’re going to be working from your home office for the foreseeable future, you will likely be looking at a computer screen a lot. Following the tips below will help you avoid subsequent body aches and pains. In the long run, a few small adjustments will pay off as you spend more time at your desk!

The 90-90 Rule

Your hips, knees, ankles and elbows need to rest at an angle of approximately 90 degrees. This will likely require changes to your desk or chair height. If you can’t change your desk height, you can raise your chair to ensure your elbows are angle at 90 degrees. You may notice your feet are too far from the floor, so look at a box or footrest to keep your hips, knees and ankles at the same angle. If neither your desk or chair adjust, try a keyboard tray to allow your keyboard and mouse to get your elbows at the ideal angle.

Maintain Good Posture

Our bodies are not meant to sit for hours. Doing so makes it difficult for us to maintain good spinal posture. Allow your chair to support you by sitting with your hips all the way to the back of the chair. If your chair has lumbar support (support for your lower back), relax into it. If it doesn’t, you can roll up a towel, or purchase a lumbar roll to help maintain the curve in your lower back. Think tall and don’t let your chin poke forward. Check out this video on correcting your posture for more tips.


Ensure Your Screen Is In a Good Position

Your computer screen should be approximately one arm’s length away from you, and the top line of it just below your eye level. If your screen doesn’t adjust, then you can put it on some books. Alternatively, you can invest in a monitor stand for your home office.

Keep Your Upper Arms Close to Your Body

Shoulders, elbows, wrists, and hands should be kept close to your body. You can achieve this by adjusting your armrests to a level that allows your arms to gently rest on it. This will help your shoulders relax. Place your mouse and keyboard at the same level, so you can use both in the optimal ergonomic position. Your hands should be at, or below, elbow level with your wrists in neutral positioning. You don’t want your wrists to be bent backwards towards you.

Using a Laptop

Laptops are great for portability, but aren’t always practical if you have to work with one for a long period of time. An external keyboard and mouse are helpful in creating a comfortable home office. Place your keyboard and mouse at a level that is good for your arms, then put your monitor in a spot that is best for your neck. You can prop your laptop up on some books or a stand to get the screen to the proper level.

Set Reminders

Most important, do not to stay in the same position for an extended amount of time. Use your phone or computer to set reminders to check your posture, then take breaks away from your desk by walking around or stretching!

Those are my six best tips for creating a comfortable home office! Feel free to reach out if you have any additional questions. Additionally, if you are struggling with working remotely comfortably, book your appointment online by clicking here.

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To Brace or Not to Brace? Ankle Braces 101

To Brace or Not to Brace? Ankle Braces 101

By: morgan Schultz, Athletic Therapist

To brace, or not to brace: that is the question! Particularly with ankle braces. As an Athletic Therapist, I often get asked about bracing and taping for acute and chronic injuries. I also educate about injury prevention. Today, I am going to take some time to discuss when you should and when you should not brace ankle injuries. More specifically, ankle sprains.

Ankle Sprains Are a Common Injury

Ankle sprains are common, especially for sports injuries. In fact, 1 in 1000 people will suffer from an ankle sprain in their lifetime. Additionally, one to two thirds of those people will have lingering problems. When you roll your ankle and sprain it, the outside (lateral) or inside (medial) ligaments get damaged. These ligaments are the structures that help stabilize the ankle joint from side to side. Common acute symptoms of a sprain are swelling, bruising, and pain. However, the longest-lasting complaint following a sprain is the lack of stability of the joint. This instability is what needs to be treated to successfully return to sports or physical activities.

This is where bracing comes in

As an Athletic Therapist, I have mastered the ankle tape job, due to how prevalent taping is in the world of athletics. Initially, someone recovering from an ankle sprain must have the support of tape while they are gradually returning to their sport. However, after the ankle has had some time to recover and strengthen, the athlete can transition to a brace. A brace provides the same concept of support, just to a lesser degree.

So, we ask: Is it necessary to put an individual into a brace even though structurally the ankle is strong, stable, and healed? Listed below are arguments for either side of this question:

 To Brace: 

– Prevents recurrent injury

– Mentally allows the athlete to feel safer

 Not to Brace: 

– Ankle begins to rely on the brace which leads to muscle weakness

– Restriction of motion from the brace impairs performance

– The user becomes mentally reliant on brace

– Immobilizes the joint less than its normal  ability

– Causes knee, hip, and lower back issues

There is no doubt that bracing the ankle protects it from a further or recurrent injury; whether that be physical or mental for an individual. But are these reasons strong enough to outweigh the extensive list of reasons not to brace?

Our Approach to Using an Ankle Brace

I believe it comes down to the person who sustained the injury, their level of activity, and the degree of the injury. Each of my actions is based on my patients’ needs, which has led to a customized approach to care. Consequently, I can sway either way in this argument. If there is a psychological component, then I will recommend someone to brace if it means they can get back to the activity or sports they love. However, I have also read about reasons not to brace; because of this, I guide my patients through a rehabilitative program where they do not have to rely on an ankle brace. This is done using the proper modalities and exercise therapy.

In summary, there are certain instances where bracing long-term makes sense, and some situations where it does not. The simple answer is – it depends!

Feel free to reach out if you have any additional bracing questions or you can book your appointment online by clicking here.

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Home Remedies for Tension Headaches or Migraines

Massage Therapy

Home Remedies for Tension Headaches or Migraines

By: Cheyanne Heyn, Registered Massage Therapist

Many of our clients suffer from tension headaches or migraines. Subsequently, it is difficult to differentiate between the two, and the pain can intense.

Here are some facts about headaches and migraines and the differences between them.

What are Tension Headaches? 

 – Up to 63% of men and up to 86% of women experience tension headaches.
 – Chronic tension headaches occur in 3% of people.
 – There is a family history in 40-50% of these headache sufferers.
 – Tension headaches often begin in early adulthood.
 – 004% of all headaches are due to a serious problem.

What a Tension Headache Feels Like 

 – Pain is on both sides of the head and is constant. The pain can be described as dull or like your head is in a vice grip.
 – Pain is felt in the neck, forehead, back of the head, shoulders, and sometimes into the jaw.
 – The headache can last from 30 minutes to weeks. Chronic tension headaches last for more than 15 days.
 – These headaches typically begin in the afternoon, after tight muscles have been activated.
 – Potential associated symptoms are as follows: muscle tenderness, stiffness, loss of appetite, nausea, vertigo, and ringing in the ears.
 – Aggravating factors for tension headaches include stress, fatigue, cold temperatures, low blood sugar, poor posture, and decreased range of motion in head and neck.

Migraine Statistics

 – 25% of women and 8% of men are affected by migraines.
 – There is a family history in 70% of those who suffer from migraines.
 – These headaches can begin in childhood, adolescence, or early adulthood.
 – Migraines affect 5% of children.
 – In early childhood, more boys are affected, and in adolescence, girls are more affected.

What a Migraine Feels Like 

 – The pain can feel like your head is pulsating, with moderate to severe intensity.
 – Pain is on one side of the head 60% of the time, and often begins as a dull ache or sensation of pressure. This gradually localizes to one place. Intensity then increases over several minutes or hours.
 – Pain locations can include on the sides of the head, neck, ears and behind the eyes.
 – Physical exertion may worsen symptoms.
 – Frequency is rarely greater than once per week.
 – Symptoms last for 4-72 hours.
 – The onset of migraines is variable, with early morning onset being the most common.
 – Potential associated symptoms: muscle soreness, hypersensitivity to light (photophobia) or sound (phonophobia), temporary vision loss, seeing spots or flashing lights, autonomic nervous system dysfunctions (nausea, vomiting, diarrhea), cold extremities and sweating.
 – Usually, the headache resolves over several hours during sleep or rest. However, there may be vomiting or intense emotional release abruptly ending the migraine.

Home Remedies for Your Headache Pain!

 –  Rest and change positions.
 – Apply a cold pack to your head/neck and heat to your feet (during a  – headache).
 – Apply heat to your neck, back, and jaw muscles (in-between headaches).
 – Try some self-massage on your neck and upper back muscles (or use a foam roller or lacrosse ball).
 – Perform slow and pain-free stretches of the neck.
 – Apply peppermint oil to temples, back of neck and/or add into your shampoo during headaches.
 – Massage and gentle hair pulling to loosen the scalp.
 – Prioritize self-care (bubble baths, massage, facials).
 – Drink 8 cups of water every day.
 – Aim for 8+ hours of sleep.

If you need additional information, a consult or help managing your headaches then please feel free to reach out to one of our team members at Stride! You can book your appointment online by clicking here.

Stay healthy, stay happy.

Cheyanne

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Acupuncture VS. Dry Needling

Dry Needling at Stride Physiotherapy and Wellness

Acupuncture VS. Dry Needling

By Blake Goehring, Physiotherapist

You’ve heard of acupuncture and dry needling, but did you know there is a difference between the two? Dry needling is the act of inserting a needle into the body without the passage of fluid. For example, when you get a booster shot, there is a fluid that is injected into your body through the needle being used. Or when you get blood, there is fluid being taken from your body. A dry needle is simply a tiny piece of steel that is so small, it’s actually fractions of a millimetre in thickness. In dry needling, this tiny needle carefully slides through the skin into a targeted area of tissue to provide tension or pain relief.

Acupuncture is a form of dry needling, but not all dry needling is acupuncture! Sometimes, dry needling involves IMS, which stands for “Intramuscular Stimulation.” Let’s explore.

What is Acupuncture?

Acupuncture follows your body’s map. Where and how deep the needles go are based on this map, which outlines 12 different energy channels of the body. From a Traditional Chinese Medicine (TCM) perspective, energy termed “Qi” (pronounced “Chee”) flows through these channels. Acupuncture is performed when these channels become blocked or obstructed. From a Western Medicine perspective, the needles are inserted into areas close to your body’s nerves. Acupuncture aims for three things: One, it helps your nervous system to stimulate healing. Two, it promotes blood flow. Third, it helps support your body’s immune system.

What is Intramuscular Stimulation (IMS) or Functional Dry Needling (FDN)?

Intramuscular Stimulation, or Functional Dry Needling, uses a similar needle to the needle used for acupuncture, but with a vastly different technique. IMS/FDN targets trigger points, called “knots,” that have built up in local areas of a muscle. You’ve probably felt these before. Picture the following: a trigger point happens when a small, contractile unit of the muscle gets stuck and cannot relax. It feels like a literal knot in your muscle. More specifically, this might feel like a taut, fibrous band when you rub your fingers over a tender spot. IMS/FDN targets that trigger point, and then elicits a muscle twitch, with the goal of releasing the knot. This is essentially resetting your muscle.

Does it hurt?

Acupuncture and Dry Needling feel quite different once the needle penetrates the skin. Acupuncture is often painless. Sometimes, patients feel mild aches when the needles are in for a length of time. In contrast, dry needling causes a muscle to twitch, which is sometimes painful or causes a deep ache. Dry needles can take it a step further with stimulation, too! This happens when we attach cords to the needles, which send a small electric current to the area of pain. As a result, this gives the area an extra helping hand in releasing tension.

Which type of needling is right for me?

Of the two needling techniques, acupuncture is typically more mild and can be better for more acute situations, such as swelling and inflammation. If your problem is chronic, or your tissue causing problems is deep, then dry needling might be the better approach for you.

At Stride, our therapists know what to thoroughly assess in order to address your needs! We aim to find the most effective form of treatment, personalized for you. To learn more, call 403-343-8891 or book your appointment online.

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Shockwave Therapy: What You Need To Know

shockwave therapy

Shockwave Therapy: What You Need To Know

By: Julia Towers, Physiotherapist

 

If you’ve ever been to the clinic, you’ve probably heard our Shockwave Therapy machine hammering away! If you wonder what that is, sit tight because you’re about to find out!

Shockwave Therapy is a non-invasive treatment that delivers high energy acoustic waves into tissues. This is to promote healing of tight or sore tendons and other soft tissues that are in pain.

There is some very good research to suggest that this treatment has the following benefits: stimulating the formation of new blood vessels, reversing chronic inflammation, stimulating collagen production, breaking up unwanted calcium build-up, releasing trigger points in muscles, and reducing pain. In summary, Shockwave Therapy helps the body with its natural healing process.

Common Conditions Shockwave Therapy Treats

Shockwave treatment is a great tool for those who have a lasting injury, due to overuse or repetitive strain. Some examples of these injuries are as follows:

  • Plantar fasciitis
  • Heel spurs
  • Tennis elbow
  • Jumper’s knee
  • Shin splints
  • Chronic tendinitis
  • Hip pain
  • Calcification

By and large, Shockwave Therapy helps to treat those stubborn issues!

Does Shockwave Therapy treatment hurt?

As a Physiotherapist, I have to be honest with you: sometimes, yes. There may be some mild discomfort during your shockwave treatment. However, we will work with you to find settings that you can tolerate. We never want to cause you actual pain.

Shockwave treatments usually take about 5-10 minutes, and most patients are able to tolerate the intensity for this short period of time.

How many treatments will I need?

Research tells us that for most injuries, 3-6 treatments are sufficient for providing symptom relief. These treatments are typically about a week apart.

Is there a time when Shockwave Therapy is not appropriate?

Absolutely. Some situations where we do not use shockwave are as follows: when a patient has an active infection, tumours, pregnancy, or is taking anticoagulants. These are all things that we screen for during your initial assessment.

Shockwave is best suited as part of a larger program of care. Here at Stride, your Physiotherapist will determine if you are a good candidate. After which they will deliver the modality simultaneously with other aspects of your treatment. This can include manual therapy, specific exercises, activity modification, and education.

In Conclusion

Overall, Shockwave Therapy is a non-invasive treatment with great evidence supporting its role in providing pain relief and restoring mobility. It may even reduce the need for addictive pain killers.

If you would like further information on this type of therapy, reach out to the clinic at 403-343-8891. Additionally, you can book an appointment online!

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Myths About Concussions and How to Manage Them

concussion

Myths About Concussions and How to Manage Them

BY: LAURIN WALTON, PHYSIOTHERAPIST

 

I am excited to be able to share some information with you about one of my favorite topics: concussion management. One of my passions is educating people with current, evidence-based information about concussions. Patient education has been shown to have a large impact on concussion recovery.

I took my first concussion course in 2014 and was excited to learn the role that physiotherapists could have in concussion management. There is an abundance of information about concussions on the internet and in the media, but it can be difficult to wade through this and find credible sources. Our understanding of concussions changed in the last decade as the result of new research.

Below, I would like to clear up some common myths about concussions.

Myth 1: Concussions only occur from a direct blow to the head

We assume that concussions happen after getting hit in the head by something, or falling and hitting our head. While these are common causes of concussions, there are other ways that concussions can occur. A concussion occurs when a rapid movement of the head causes the brain to move around or twist within the skull. This is often the result of a direct blow to the head, a hit to the body that transmits force to the head, or a whiplash-type movement that occurs in motor vehicle accidents. These mechanisms don’t always cause concussions, but they have the potential to.

Myth 2: You have to lose consciousness to get a concussion

Most people that sustain a concussion do not lose consciousness. Loss of consciousness is only one indication that a concussion may have occurred. Many people experience other symptoms such as headaches, confusion, feeling dizzy, sick to their stomach, and more. Even so, if you do lose consciousness after a force to the head or body, it is very likely that you have sustained a concussion.

Myth 3: Concussions only happen in contact sports

To be fair, a lot of concussions do occur in contact sports such as hockey and football. However, there are lots of other non-contact sports, like soccer and downhill skiing, where concussions occur. Concussions can also occur in the workplace, during motor vehicle accidents, and due to slips and falls. In summation, there are many people who sustain concussions that are not athletes.

Myth 4: The best treatment for a concussion is rest

For a long time, patients were often to be told to rest in a dark room for two weeks after a concussion. Current research indicates this is wrong advice. As a matter of fact, it is important to take the first 24-48 hours to rest, but that resting for too long can be detrimental to your recovery. Experts recommend a gradual progression through stages of activity, beginning with simple tasks that do not make symptoms worsen.

Concussions can happen in a variety of settings in many ways. They’re a complicated injury and it can be challenging to know what to do in each individual situation. Guidance and education from a qualified healthcare professional can make the journey through concussion recovery a lot less stressful. Reach out if you have any questions or concerns… We are here to help!

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How to Meditate – A Beginner’s Guide

how to meditate

How to Meditate – A Beginner’s Guide

By: Krista Tait, Registered Massage Therapist

 

I have only been meditating for a few years. Learning how to meditate has helped my outlook on life, cured my insomnia, reduced my stress and allowed me to be more mindful.

To some, learning how to meditate seems like a daunting task… Is it really possible to just sit still, quiet your mind and not move? This was my thinking before I started too, but my perspective changed when I decided to take a class. We are human; our thoughts are going to be stirred and our body will want to move during meditation and that is ok!

Below are some tips that I have picked up along the way to help you learn how to meditate and incorporate it into your routine.

First, pay attention to what you are doing! Be mindful. Second, you need to have a willingness to meditate in order to be successful. Last, find something that you like to do and do it as your form of meditation (i.e. listen to sounds or music, perform a scan bringing awareness to different areas of your body, etc.).

Five essentials to remember while learning how to meditate: 

  1. It’s okay to have thoughts. Come back and do so without judgement.
  2. Be kind to yourself.
  3. Begin every meditation like it’s the first time.
  4. Don’t try too hard – just let it happen.
  5. Stick with it – it will work.

Benefits of meditation:

Emotional Well-being

  1. Lessens worry and anxiety
  2. Reduces stress, fear and depression
  3. Improves resilience against pain and adversity
  4. Helps prevent emotional eating
  5. Improves your mood

Physical Well-being

  1. Reduces blood pressure
  2. Increases longevity
  3. Improves breathing and heart rate
  4. Improves immune system and energy levels

Cognitive Well-being

  1. Increases mental focus
  2. Improves cognitive skills
  3. Helps ignore distractions
  4. Helps manage ADD & ADHD

There are several websites and apps which can be helpful while getting started:

Feel free to try a few of these out and see which one resonates with you. Start out slow and remember be kind to yourself when learning how to meditate!

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Top 5 Tips to Treat Plantar Fasciitis at Home

Treat Plantar Fasciitis at Home

Top 5 Tips to Treat Plantar Fasciitis at Home

By: Eric Walper, Physiotherapist

 

So, your foot hurts and you’ve been told you have plantar fasciitis. Pronouncing that is a pain, let alone knowing what to do. (It’s fa-shee-ai-tuhs, by the way.) So, what now? For many people, plantar fasciitis can be very discouraging due to how disruptive it is to their everyday routine. And the reasons are understandable. Walking is an essential part of life. Trying to walk when you’re in pain is tough.

Plantar fasciitis is a generalized inflammation of the plantar fascia, which is located on the bottom of your foot. The plantar fascia helps to support your foot arch, by acting as a spring as you walk. Factors such as age, stiffness, excess weight, and foot shape can all play a contributing factor to this diagnosis.

I’d be lying if I said plantar fasciitis was an easy injury to treat. It’s about as easy as it is to pronounce at first. While it’s hard to predict why some people recover quickly and others do not, having to move every day is one of the biggest difficulties in recovery. This isn’t exactly doable for a lot of otherwise able-bodied people.

Be that as it may, I still create a treatment plan for patients with plantar fasciitis. This condition doesn’t have to ruin your life. Below are my top 5 tips and strategies to treat plantar fasciitis at home!

Tip #1: Rolling

Grab a hard ball, such as a golf ball or rubber lacrosse ball. Whenever you are watching TV or sitting idle, roll the bottom of your foot out. This is one of the quickest and most accessible ways to treat plantar fasciitis at home!

Tip #2: Stretch Your Calf

Stiffness in the calf and toes can likely contribute to more strain on the plantar fascia. As we get older, it becomes more important to keep these areas warm to prevent inflammation in our arch. As with any good stretch, make sure you hold the stretch for at least 30-60 seconds.

Tip #3: Foot Doming

“Foot what?” Our foot is full of small muscles. It is their role to support and stabilize our arch, as well as contribute to foot alignment. Google foot doming exercises to see how you can begin to toughen up the foot muscles and eliminate your sagging arch or check out our YouTube channel for a video.

Tip #4: Consider Your Footwear

Good footwear is one of the most overlooked aspects when it comes to foot, knee and hip issues. For many people, new pain in the lower body can be related to old or tired running shoes or footwear. Not technically a way to treat plantar fasciitis at home, but at the store instead – think hard about when you last treated yourself to some new shoes and take a good look at the shape your everyday shoes are in.

Tip #5: Physiotherapy Treatment

When all else fails, visit a physiotherapist. Physiotherapists are trained to take a deeper look at your alignment and foot pain. Whether it’s educating you on footwear, reducing stiffness in your calf and ankle, or prescribing specific exercises to help with your plantar fascia, it is our responsibility to find a path that you can navigate on your road to plantar fasciitis recovery!

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Practicing Physiotherapy in Red Deer

physiotherapy in red deer

Practicing Physiotherapy in Red Deer
 Blake Goehring, Owner and Physiotherapist

I often get asked the question: “What’s it like to work in the community you grew up in?” Well, that answer requires a great deal of context.

When my wife Jen and I decided to make the giant leap from being just physiotherapists to that plus clinic owners, it wasn’t quick. We did a lot of thinking and research as to where we wanted to be. We looked at various numbers for the potential cities we considered opening in: city population, clinic density per population, therapist density per population, and more. This is crucial criteria when determining where to open a clinic, due to wanting to achieve success. Initially, Red Deer wasn’t even an option. We respected our then-employers. In short, we did not want to be in direct competition with them. We looked at Airdrie, Canmore, Okotoks, and Cochrane, but research did not convince us that our success would be in any of those communities.

Enter: Red Deer

Back to Red Deer, then. I grew up here. Jen moved here so that we could live and be together. My family is here. A great number of my friends moved away for College or University, then moved back here. Red Deer is awesome!

Nostalgia aside, the rational voice in my head was asking the question, “Ok, what about the numbers?” The numbers didn’t look great! Red Deer took the Bronze medal for the worst numbers, falling just behind Calgary and Canmore. So, maybe Red Deer was not the best place for us to start our entrepreneurial careers. In an argument between my rational and emotional halves, my emotional half was losing.

Enter: Community

What about community? That had to count for something, right? Though Red Deer had doubled in size from when I was born, it still had a small-town feel. I know Jen appreciated that sentiment, coming from a city of 8000 residents in Ontario. She was happy to call Alberta home. Both of her brothers had also moved to Alberta and lived in Calgary. Red Deer was close enough to support the close relationship that she and her siblings built in adulthood. Consequently, we put the numbers aside. We decided that Red Deer was where we would open our clinic.

Enter: Learning the Business

At this point, Jen and I knew a great deal about the human body and next to nothing about business. Who could help our beginner business brains figure this out? The Red Deer community became our saving grace.

My accountant happened to have graduated from Notre Dame High School with me and was my defence partner on my then-hockey team. He turned our attention to a great lease space available in town, and figured out how we were going to make our finances work. My lawyer is one of my best friends and stood for me when Jen and I got married. He dealt with all of the legalities of starting a business. He offered thousands of dollars’ worth of free business advice that we gladly took! (And still owe him for!)

Enter: Money

Apparently, you need a great deal of money to renovate a space and get a business up and running. Lucky for us, a member of my current hockey team, the Red Deer Senior Rustlers, worked for ATB and worked out all the minutiae of our business loan. Once we had the funds, we contacted a contractor to do our build-out. We had already met this gentleman, who was recommended by a friend that operates an electrical company in Red Deer, from when we worked part-time at Pure Crossfit. He was incredible to work with and helped us to create the space that allowed us to begin our dream. Simply stated, Stride wouldn’t exist without the community of Red Deer!

So… What’s it Like to Work in the Community You Grew Up In?

I think you now know the answer to that question. It is better than I could have ever imagined and I can’t picture our roots anywhere else!

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Injury Recovery: Overcoming Mental Barriers

Injury Recovery: Overcoming Mental Barriers

By: Morgan Schultz, Athletic Therapist

 

On the morning of my competition, I woke up excited. I was preparing to run the Spartan Race with three of my friends, and my family was heading to Red Deer to cheer us on. The sun was shining, too. All in all, it was looking like it was going to be a beautiful day. Within the blink of an eye, everything changed.

About a kilometre into the race, on the third obstacle, I encountered some water. I stood on the bank, looking into the water. I was analyzing where to take off and where to safely land on the other side. It was immediately after making that decision, that my life changed. I jumped, landed wrong, heard a snap, and then I was off to the emergency room.

Fast forward after one surgery, three months on a knee scooter,  a second surgery, and my rehabilitation process. I am now able to reflect on how my injury was never truly physically difficult. In contrast, it was mentally anguishing.

Today is all about injury recovery and getting past mental barriers that hold us back. I experienced the 3 P’s and this is how I pushed through.

Injury Recovery: Pride

I quickly became needy. That’s what it felt like, anyways. I had to rely on the people in my life to help me, even with simple tasks. “Who honestly can’t carry their own coffee cup?” This kind of question went through my mind constantly. I felt helpless. It took me a long time before I realized that it was okay to need the help. It took me until I related my feelings to a patient of mine that I finally accepted this dependency. That patient also went through an injury, one much more serious than mine, and it took his freedom away. So, it’s okay. It’s okay if you need help, whether it’s to ask a friend to carry your groceries after you broke your foot, or you need to learn how to walk again at the age of 65. It is important to remember that it’s okay. Pride can take a back seat so we can accept the help given to us.

Injury Recovery: Perseverance

This is where I talk about the rehabilitation part of my injury. I always tell my athlete patients that an injury is an opportunity to come back even stronger than before. It was finally time to practice what I preached. If it wasn’t for the sake of preserving rapport with my patients, I wouldn’t have pushed myself to get back to an active lifestyle as quickly as I did. I believe that everyone has at least one person in their life who embodies a quality that inspires others. It was that exact reason that motivated me to have a strong recovery. I wanted to relay this message of action to my patients. Above all else, you are the decision maker, and you have autonomy over your injury recovery.

Injury Recovery: Patience

I learned the meaning of “patience is a virtue” immediately after my injury. I quickly required a capacity to have to tolerate the delay or troubling nature of tasks without getting angry and upset. In saying that, there were definitely days I got mad. For example… walking. I was not allowed to put weight on my foot for three months. I got mad every single time I needed to get from point A to point B. In order to get through this frustration, I simply had to trust the process. Trust my surgeon and his orders. Trust that everything happens for a reason and trust that perhaps, in a way, this was just meant to slow me down.

In Conclusion

It’s important to remember that regardless of what kind of hardship you are going through, my case being a physical injury, you are allowed to feel any emotion that comes along with it. This is because trauma is not unique, but instead unique as to how the individual perceives it.

If you need help, reach out by calling or booking an appointment. It’s okay. We’re in this together.