Body Balance Physiotherapy would like to welcome Larissa Moore, Physiotherapy Resident. Larissa will be starting October 11th, 2016 and is looking forward to starting her professional career in Sarnia.
Please note that the office will be closed on Friday, August 12th, and Friday, August 19th. Sarah Thomas, RMT will be working these days so please contact her directly on her mobile to make or change appointments: 519-330-7517
It was a great event on Sunday. Thanks to the group of individuals from the Bluewater International Granfondo organizing committee who hosted a very successful and enjoyable event. Also special thanks to Craig MacKenzie for biking 50 of the 100km with me, could have used you to pull me the last 10km!
On July 2nd, 2016 Reanna’s Float for Hope was a huge success. The event raised a profit of $5000.00 for Make-a-Wish Southwestern Ontario and $1000.00 for a scholarship to be handed out to a 2016 graduate at SCITS.
We would like to thank the following sponsors for the contributions to the event; Eric Parsons from Coffee Culture for the food you provided and the band “Session in the Corner” for a great night of entertainment!
We would also like to thank the following people and businesses for their generosity of gifts they provided to help us raise this money; Mike Bryce from Gordon Food Services, Jenna Goulet, Tamara Moran (Arbonne), Paul Smith (Bioped), Christy Beauvais (Envisions), Vikki Dekker (Village Wellness), Bookkeeper, Steve Levack, Tim Hortons (Sarah Best) Kate Janoska (Arbonne), Bagel Factory, Pita Pit, Sunset Golf, Pizza Hut, Petro Canada Car Wash, East Side Marios, Kernels, Bath and Body Works, Alberts, Flowers Forever, Little Ceasars, Norms, Shokas, Ups and Downs, Best Western, Stokes Inland, Boston Pizza, Metro, Toy Corner, Shoppers Drug Mart East Land, Huron Oaks, Camlachie Golf Course, Bulk Barn, Coles, Benjamin Moore, Dairy Queen, Hi-way Bowl, Head Office salon and Spa, Calm n Scents, Annaberry Ice Cream, Imperial Theatre, Old Country Diner, Salvatori’s, Fuzion, Coffee Lodge, Williams Pastry, Duc D’Orleans, Angelo Trigatti.
Also, a special thanks to all those who helped in the coordinated efforts to make the event a success and those who attended the event or donated to it. It was a success because of your participation and commitment in helping. Reanna’s wish was to help a local child have a wish granted and provide a scholarship opportunity for a student from her high school. It is in memory of her strength, courage and kindness that again we have succeeded in this, thank-you!
Body Balance Quarterly #4
With the return of warmer weather, comes the return to outdoor activities.
The Spring/Summer edition of the BBQ features some ideas to help you stay fit with gardening, prevent stiffness and pain from those long road trips, and try to help you sift through whether to invest in a brace.
Have you ever felt stiff and sore in your back, neck or knees after a long car ride? Has this soreness taken away some of your enjoyment on your trip?
Here are a few ideas you can easily incorporate to try to help:
- Pacing – As much as you may want to just “bite the bullet” and make the trip in one shot, it is very important to take breaks. Ideally, every 20-30 minutes. Realistically, this may not be manageable; but, the take home message is to at the very least, take more breaks than you may have before.
- Posture – Everything you try to do to keep good sitting posture is just as important in the car. Most car seats encourage an increased “C” curvature in the low and mid back because of the angle of the seat.
Proper positioning of the car seat should look like the green line in this picture:
As you can see, the 2 don’t match. Most cars now have multiple ways you can adjust the seat. We suggest you work with these to try to get as close to the “right” picture as possible. Also, if more adjustment needs to occur, we suggest adding a folded blanket/towel or cushion at the back half of the seat cushion to get the seat pan closer to neutral. Also, a small roll at the back can help to bring the back rest straighter. But, remember that safety is always the most important. That means that if you have to place yourself too close to the airbag or your head is too close to the roof of the car to be safe driving, then you may have to just try to get close to neutral posture and accept that perfection won’t be possible.
How Do I Minimize Pain With Gardening? :
If you love flowers or having fresh veggies grown in your back yard, it is important to remember that, physically, gardening involves postures that are not ideal for our body. That’s why we suggest you incorporate a few of the following ideas:
- Pacing – Our body prefers to be moving. It is not a good idea to be in a certain posture for more than 30 minutes at a time. The ideal situation is to plan and structure periodic rest breaks into your day. Set the timer on your phone as a reminder and then stop your task to do some walking or change from a bending task to one where you are standing.
- Proper Lifting – If you have to carry plants or mulch or using the wheel barrel, we suggest you make sure you remember your own personal limits. Just accept that some things you plan to carry might be too heavy for you. Ask someone to help or if you can, split what you are lifting into smaller weights and make more frequent trips.
- Proper carrying – Again, we suggest you don’t carry more than you can safely handle. Remember to keep what you are carrying close to your body. If you have to do multiple trips with the watering can, remember to switch which arm you are carrying it with to keep your muscles balanced.
- Hydration – Don’t forget to stay hydrated. Cells in the body need water to function properly. Remember to replenish what you lose!
To Brace or Not To Brace:
This is a common question we are often asked in the clinic. It is difficult for a consumer to sift through all the competing brands and gadgets that are currently out on the market or what may show up with a google search.
There are numerous factors to take into consideration when deciding if a brace will help and that is only half the challenge. Once you decide to get a brace, you must now try to decide what to purchase. In the next few editions, we will profile various physical injuries/problems and try to give you some insight into what to consider.
In this edition, we profile elbow bracing. When the tendons at the elbow get inflamed from overuse or repetitive movements, pain can develop at the inner elbow (also known as golfer’s elbow) or the outer elbow (also known as tennis elbow). In our professional experience, these problems respond well to using a brace; however, we do stress that you don’t try to self diagnose yourself and make sure you get the proper advice on whether this is your proper diagnosis.
The brace used for these problems is commonly called a “tennis elbow cuff.” The idea behind it is to create a pressure point about an inch away from the area of pain in the elbow. This allows you to continue to use the muscle from that point; but, reduces the amount of force going through the tendon attachment at the elbow (where the pain is). If it is doing what it is supposed to, there should be an immediate decrease in pain after the cuff is in place and you try to use the arm and hand. You should make sure that you don’t have it on so tight that it affects your circulation. Also, you should consider it’s comfort level because some are made with hard material, which can irritate the skin when bending the elbow.
If there is no immediate benefit, we don’t recommend using one.
Here is an example of what one looks like:
We do not recommend that people self diagnose their injuries and the advice provided is not to replace obtaining a proper assessment and diagnose by a qualified health care professional.
Body Balance Quarterly #3
2016 has been off to a slow start regarding poor weather conditions and we are very fortunate to that when it comes to shovelling snow and the protection of our backs. We are reminded however that winter is not quite over and spring snow tends to be quite heavy and more difficult to move.
Remember these quick tips to promote safe shovelling:
- Tip # 1.
If you experience pain of any kind, stop immediately and seek assistance.
- Tip # 2.
Choose a snow shovel that is right for you!
- Be sure that your shovel has a curved handle, as this enables you to keep your back straighter when shoveling.
- Obtain a shovel with an appropriate length handle. The length is correct when you can slightly bend your knees, flex your back 10 degrees or less, and hold the shovel comfortably in your hands at the start of the “shoveling stroke”.
- A plastic shovel blade will generally be lighter than a metal one, thus putting less strain on your spine.
- Sometimes, a smaller blade is better than a larger blade. Although a small blade can’t shovel as much, it avoids the risk of trying to pick up a too heavy pile of snow with a larger blade.
- Tip # 3.
Push the snow, do not lift it. Pushing puts far less strain on the spine than lifting.
- Tip # 4.
Be sure your muscles are warm before you start shoveling. Cold, tight muscles are more likely to sprain or strain than warm, relaxed muscles.
- Tip # 5.
When you grip the shovel, make sure your hands are at least 12 inches apart. By creating distance between your hands, you increase your leverage and reduce the strain on your body.
- Tip # 6.
“If you must lift the snow, lift it properly. Squat with your legs apart, knees bent and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovel of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once; do it piecemeal. Shovel and inch or two; then take another inch off. Rest and repeat if necessary.” In addition to these comments, remember to move your feet rather than twisting.
- Tip # 7.
Never throw snow over your shoulder.
- Tip # 8.
Remember that wet snow can be very heavy. One full shovel load can weigh as much as 25 pounds.
- Tip # 9.
Pace yourself by taking frequent breaks to gently stretch your back, arms and legs.
- Tip #10.
Consider buying a snow-blower. When used correctly, a snow-blower will put far less strain on your back than snow shoveling.
SOURCE OF INFOMATION: http://www.coloradospineinstitute.com/subject.php?pn=wellness-snow-shoveling
Topic of interest – Paediatric Sports Injury
A common injury for Paediatric sports that involve a lot of jumping (basketball, volleyball) is the pain and inflammation caused by “jumpers knee”. The following stretching recommendations are not intended as treatment but are advised to be done in the prevention of injury.
If you suffer from constant pain below the knee or experience episodes of inflammation and pain in relation to the sport that you are participating in; it is recommended that you consult your Physician or Health Care Provider to determine the course of treatment that is best for your injury.
Stretching and strength exercises should not be done or pursued in the presence of pain. It is important to stop any exercise in the presence of pain and consult your Health Care Practitioner.
Key point #1
Maintain ankle mobility – Tight calf muscles or poor ankle mobility have a negative impact on the knee. In picture one the back leg remains straight and in picture two the back leg bends at the knee. These stretches address different muscle groups and assist in the prevention of stiffness at the ankle.
Key point #2
Maintain proper range of motion in the Quads and Hamstring muscles – These muscles have a direct impact on the mechanics of the knee and maintaining good flexibility in these muscles goes a long way in injury prevention
Key point #3
Strengthen the muscles of the hip – It is especially important to strengthen the gluteal muscles and abductor muscles of the hip as these muscles help to control the stability of the femur.
Spring is Near!
This Issue started with reminders on stretches and injury prevention for shovelling and we would like to end it on a more inspiring topic, GOLF! Yes, golf season is getting closer and closer and that’s a lot better to think about than shovelling so if golf is your thing check out this link for a few key points on stretching before you get out and swing that golf club for the first time in four or five months!