Maintaining your yard can be a rewarding experience. It keeps your home looking great while ensuring that your trees, plants and other outdoor features stay healthy.

But yardwork can put you at risk for injury. Many patients report back, neck, shoulder, and leg pain when doing yardwork.

Knowing the 3 ways to prevent injury while doing yardwork helps you keep your home maintained all year round while supporting your long-term health.

  1. Warm Up for Yardwork
    Yardwork is exercise. You use a variety of muscles and joints to rake, sweep, cut, and prune in and around your yard. Over time, this places stress on the joints and their connective tissues.Warming up is essential to preventing these issues and preparing your body for yardwork. A proper warm up should consist of static and dynamic stretches that increase joint mobility and muscle flexibility.Slow gentle stretches should be used prior to yardwork or any other physical activity. Proper breathing should also be used during the warm up as well as when working in your yard.
  2. Know How to Use Your Body
    Many of the injuries related to yardwork can be easily avoided with proper body mechanics.Poor posture can place undue stress on the joints, ligaments and tendons. It can lead to muscle imbalances, disc-related issues and compensations that lead to acute or chronic pain symptoms.It forces muscles to work harder than they should in order to compensate for weaknesses. This reduces movement efficiency and requires more energy than would normally be used, leading to fatigue.Avoid slouched postures as much as possible. Keeping your back and neck straight keeps the spine in proper alignment while reducing pressure on the intervertebral discs.Use your legs as much as possible when bending over or picking up objects. Squatting with your legs reduces the load placed on the back and prevents injuries.

    Additionally, it’s important to learn how to properly hold and maneuver gardening equipment tools. If there is a strap in place, make sure you use it to reduce the load placed on the arms, shoulders, and back.

    Change your body position and movements frequently to avoid repetitive stress injuries, and take breaks to give your muscles a rest.

  3. Wear the Right Safety Gear
    Many injuries occur from not having the right protective gear in place. Gardening requires the use of various products and chemicals that can present certain risks.The use of gloves, safety goggles, and protective clothing keeps you safe and can reduce injuries. Some yard equipment may cause debris to fly around, which increases the risk of injury.Also, if visibility is compromised, you may be at a greater risk for tripping or falling. Keep machinery and other objects organized so that you minimize clutter and prevent injuries related to falling.

These are 3 essential ways to prevent injury while doing yardwork. Warming up and using your body correctly prevents many injuries that physiotherapists often treat.

The right clothing and safety accessories provide an additional layer of protection from debris and other factors that lead to injury.

Keeping these in mind will help you get the most out of your yardwork and keep you and your home in top shape all year long.

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You hear a lot about posture these days. People are becoming aware of the significant role that posture plays in injury, chronic pain, and other health issues.

The workplace is one of the biggest contributors to poor posture. Long hours sitting in front of a computer or on the phone can contribute to a wide range of injuries.

The following are 3 proper postures for your workplace so that you keep your body in the best shape possible and stay pain-free while you work.

  1. Pelvic Alignment While Sitting
    The pelvis serves as the base of the spinal column. Anything that impacts its position will influence the position and movement of the back, neck and shoulders.The pelvis supports the weight of your body. Sitting with poor posture causes the pelvis to posteriorly rotate, which causes the low back to round out and results in a slouched position.

    When you sit with good posture, your weight is evenly distributed through the spinal column, which reduces the load placed on the related muscles and connective tissues.

    Proper sitting posture should place your hips, shoulders, and ears in alignment – imagine a straight line going through all three. Proper seat height is important to maintaining pelvic alignment, and you’ll need to determine the height works best for you.

  2. Posture for Computer Work
    The majority of today’s workers now spend more time in front their computers. The use of ergonomics in the workplace reduces injuries and increases employee productivity.The chair you use when working at your computer should have features that support your bodyweight. Adjustable height and tilt make it easy to adapt to your work environment.

    Your legs should be parallel to the floor to prevent undue stress on the lower back. A seat that’s too low causes the hips to flex more, which posteriorly tilts the pelvis as described above.

    When working at the computer, your feet should be flat on the floor and evenly positioned. Crossing your legs or tucking one leg underneath you alter the position of the pelvis and can lead to injury or pain issues over time.

    Use the entire arm when working with a computer mouse to prevent repetitive stress injuries of the wrist.

    Your computer screen should be placed at eye level with no less than 14 inches between it and your eyes. Use a vertical document stand next to your screen to avoid having to look down.

  3. Phone Work
    If you find yourself spending a lot of time on the phone, it’s important to know how to avoid many common issues related to the neck and shoulders.Cradling the phone between your ear and shoulder to keep your hands free is one way to create pain issues. It forces you to laterally flex the cervical spine, which shortens the muscles and increases tension.

    This also results in a lengthening and weakening of muscles on the opposite side, resulting in muscle imbalances that contribute to neck pain, headaches and shoulder injuries.

    Using a hands-free feature or headset allows you to keep your neck in alignment while talking on the phone. This is a simple and effective way to protect yourself from improper postures at work.

Poor posture at work is a serious issue that’s contributed to a large number of injuries that physiotherapy addresses.

Knowing how to position and move your body in the workplace reduces stress on the muscles and joints so that you can stay productive and support your long-term wellbeing.

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With Tina Ziebart, Dr. Jason Lemieux discusses issues that occur from running. Almost 70% of runners have injuries at any given time. This is usually due to many runners taking a break due to the weather and injuries occur when they are starting to get back into shape. Together, Dr. Lemieux and Tina take you through some tactics and exercises so that these injuries can be prevented.

In the following video, Dr. Jason Lemieux discusses tactics on how to be the best runner possible.

Dr. Lemieux: I’m Dr. Jason Lemieux from Physiomed, Oakville, and we’re gonna be talking about running. So, I’m gonna bring in a better run expert than myself. This is Tina Ziebart. She is one of our kinesiologists, just completed the Around the Bay.

So, we know that when we get a lot of people coming into the clinics with lots of issues from running, research tells us that upwards of 70% of runners have injuries at any given time. And there’s lots of reasons for that. One of them is that our bodies just aren’t maybe necessarily ready to start running when the weather starts turning nicer, nicer than it is today, to get us outside running.

So, Tina, what are some of the biggest mistakes we see in people’s actual mechanics when they run that might be causing some of their pain?

Tina: Yeah. So, a big problem is that a lot of people while they’re running will heel-strike. So, they’ll come down, strike their heels, step through, strike with the other heel, step through. So, when we’re heel-striking, we’re actually turning off that posterior chain there, so we’re not getting that calf activation. We’re not getting the glute [inaudible 00:01:00] activation that we would need. And so that’s a huge mistake.

And then another problem is a lot of people will overstride, so they’ll try to take bigger steps to try to think that they’re faster.

Dr. Lemieux: I know that’s me. More strides, go faster [inaudible 00:01:13].

Tina: Yep. And it’s not necessarily the case. So, again, if we’re thinking that we’re really overstepping, we’re becoming pretty inefficient. We can get a lot of IT strain. We can get some hip flexor strain. And, again, we’re turning off the calf [inaudible 00:01:24] glute meet, so we’re not using our muscles to our advantage.

Dr. Lemieux: So, if we want to maybe correct some of that, what are some things that people can think about in terms of while they’re running? What should it feel like? Or what should they be aiming?

Tina: Yeah. So, of course, the biggest thing to try to correct that heel strike would be then to try to land on our forefoot. So, now, we’re thinking that we’re running a little bit more on the toes. Not the entire stride. Eventually, we want to get that heel down again to push off. But we do wanna think about getting that forefoot striking the ground first. So, even if you’re just beginning the running, we wanna start with maybe short, short bouts so that we’re not frying out our calves right away, but just getting used to sort of landing on our calf.

And then the other thing, as I’m demonstrating this, you know, toe-touching here, you can see that my ankle is right underneath my knee. And that will help with the overstriding. So, even after we come onto our forefoot, and we’re still…

Dr. Lemieux: Yeah. We’re still trying to overstride. Yeah.

Tina: Yeah. And we’re not gonna get that efficient gait that we could be getting. So, we wanna think of doing smaller, more frequent steps to try to help with that.

And then another common mistake that some people do is they’ll try to lean forward, so, again, trying to think about pulling their chest forward. But then that will turn off the core and the glutes as well. So while we’re practicing getting our toes down, getting our heel right underneath our knee, we wanna think about standing tall, keeping our shoulders sort of in line, and keeping our whole body sort of stacked on top of itself.

Dr. Lemieux: Cool. I know for the forefoot thing, a lot of running advice will come to the thought of, you know, you may not be running barefoot, but you can almost think like you’re running barefoot.

Tina: Exactly.

Dr. Lemieux: Like if you thought about taking your shoes off and going out to run, there’s no way you would strike your heel on the ground. It would feel terrible, right? If you’re on bare feet, you 100% would be on the ball of your foot, or at least your forefoot, because that’s where that elastic kind of recoil’s gonna be. That’s where your foot is most efficient at transferring energy. And, yeah, I love the idea of being on the forefoot helping to get the glute to fire.

I think we were talking also about run than merely pushing off of the ground. The idea of maybe pointing the leg through, is that something that we wanna…?

Tina: Yeah. Exactly. We definitely wanna think about driving that knee forward. So, if we were initially thinking about that stance foot…so, we’re striking the ground. We wanna strike it with our toe with our foot stacked. But then, as we’re pulling through, we wanna think about driving that knee forward. And if we’re thinking about, you know, the foot striking properly, we’re getting the glutes firing, we’re driving the knees forward. We’re using all the right muscles in our legs to make a run.

Dr. Lemieux: No, that’s great. And even for non-runners, that’s kind of a drill that we’ll do with people is to help get their glutes activated is we’ll have them balance on one leg and try to pull the one leg up. And what we’ll find is the better they get at flexing the one hip, the better they get at extending the opposite hip. So, as we get the hip flexor on one side to fire, your glute kind of automatically fires on the other side. And, again, knowing that that’s a reflex, that just makes it a really efficient thing that you can turn over. So, as you go from that one stance leg to the next, optimizing then pull through, rather than just trying to push off of the ground and then heel-striking, yeah, it’s gonna make it a lot more of an efficient run. And you’re gonna transfer energy that much better through your body, so we’re gonna decrease a lot of the injuries.

And some of the stuff we’ve talked about in other newsletters, again, if we’re gonna start to strike on that forefoot and we want that nice, pliable, springy mechanism that is our foot to work, again, we’re big advocates of using the foam roller. In this case, even a golf ball or a lacrosse ball. Make sure that we’ve got all that, you know, tightness and stiffness through the joints and soft tissues of the foot rolled out, so that you have that nice accommodative foot to bounce off of. And we were talking before about maybe some recovery things either while we’re running or after running.

Tina: Yeah. So, I found that something that’s really helped… I only got into marathon running recently. And so one thing that I found was really helpful, especially post-run, was compression socks. So, I’ll just slide them on after a couple of my long runs, and it’ll just help bring that blood flow back. And I find that my calves aren’t nearly as sore as they were before I started wearing the compression socks.

Dr. Lemieux: Absolutely. And, again, I’m a huge [inaudible 00:05:19] to the compression socks bandwagon. If the weather is such that I’m not wearing shorts, I’m usually in compression socks, especially for anybody that’s doing a lot of plyometric exercise. I know me, doing CrossFit, a lot of double unders, box jumps, my calves will get fried. But just throwing the compression socks on either during the workout or afterwards for recovery, it shortens that recovery time tremendously. You’ll feel a lot better.

So, those are great tips where we wanna make sure that we get you off your heels so you’re not heel-striking. Make sure that, hey, that long stride that I thought was, “Yeah, I’ll just take as much stride as I can,” it’s kind of inefficient. So, shorten that stride up, get on the ball of the foot, or get onto the forefoot, pull that leg through. Make sure your feet are healthy enough to handle all the pounding that you’re gonna absorb from the running. And then you shall have a great year of being able to run as much as you want. You’ll be bulletproof. And, what, it’s ultramarathons now? Is that what we call it now?

Tina: Exactly. Yeah.

Dr. Lemieux: Yeah. All right. Have fun running your ultramarathons.

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1
Apr
2017

Naturally sweet dates make this recipe a winner with no added sugars. Perfect to tuck into a kid’s lunchbox when using soy butter, but for an after school treat feel free to use any of your favourite nut butters.

Ingredients:

  • 1/2 cup (125 mL) chopped and pitted medjool dates
  • 1 cup (250 mL) orange juice
  • 1/4 cup (50 mL) soy or nut butter
  • 1 tsp (5 mL) vanilla
  • 1 tsp (5 mL) cinnamon
  • 2 cups (500 mL) large flake oats
  • 1/3 cup (75 mL) wheat germ
  • 2 tbsp (25 mL) ground flaxseed
  • 1/4 cup (60 mL) dried cranberries or raisins

Directions:

  • In a small saucepan, combine dates and orange juice. Bring to a gentle simmer over medium heat for about 5 minutes or until very soft. Add soy butter, vanilla and cinnamon and stir until smooth. In a large bowl, combine oats, wheat germ, flaxseed and cranberries. Pour over date mixture and stir to combine. Spread into a parchment paper lined 8 inch (1.5 L) baking pan and press down evenly. Bake in a 350 F (180 C) oven for about 25 minutes or until golden and firm to the touch. Let cool before cutting into bars. TIP: Wrap bars individually for ease to pop into lunches. For a chewier bar, simply store in the refrigerator. These bars will last up to 1 week at room temperature or in the refrigerator.

Prep Time: 15 min.
Cook Time: 25 min.
Makes: 12 bars

Source: www.heartandstroke.com (recipe provided by Emily Richards, PH Ec.).

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Golf requires a combination of flexibility, joint stability, balance and power. High-velocity movements during the swing phase of a drive can place a significant amount of stress on the muscles, joints, and intervertebral discs.

Injuries can occur that keep golfers off the playing field and negatively impact their performance over time. Getting back on the golf course requires stretches and exercises that restore muscle balance and improve efficiency of movement.

The following are 3 stretches you need to do before getting back on the greens. Using these stretches will ensure that you restore function and prevent future injuries.

Hip flexor stretch

The hip flexor muscles include the rectus femoris, iliopsoas, and the sartorius muscles. Postural dysfunctions through the hips can negatively impact a wide range of movements including those used in golf.

How to perform the hip flexor stretch:

  • Position yourself on one knee with the opposite foot flat on the ground in front of you.
  • Perform a posterior pelvic tilt (tucking the tailbone under you) so that the low back flattens. This will create a stretch in the hip flexor muscles.
  • Maintaining the posterior pelvic tilt, slowly move your body forward to further stretch the hip flexor muscles.
  • Hold for the recommended duration and repeat.
  • Change sides and perform the stretch on the opposite leg.

Trunk rotation

Trunk rotation is likely the most important movement related to golf. This movement consists of the coordination of large and small muscles including the internal and external obliques and the multifidus muscles.

Stretching the trunk rotators is a good way to maintain muscle balance and range of motion. To stretch these muscles:

  • Sit on a chair or Swiss Ball with your arms crossed in front of you.
  • Keeping your pelvis stable, slowly rotate your upper body to one side as far as you comfortably can.
  • Pause and hold for the recommended duration and slowly return to the starting position.
  • Repeat on the other side.

Hamstring stretch

The hamstrings are another important muscle group in golf and in a wide range of other sports. They extend the hips and flex the knees while also working with the quadricep muscles to stabilize the knees and pelvis.

Tight hamstrings can cause the pelvis to remain in a posterior tilt position. This reduces the curvature of the lumbar spine and can lead to compensations, muscle imbalances, and faulty movement patterns.

To stretch the hamstrings, perform the following steps:

  • Place one leg on a chair or bench with the knee straight and the foot in a dorsiflexed position (toes pointing back towards you).
  • Maintain a natural curve in the lower back as you slowly bend forward at the hip joint. Avoid rounding out the low back.
  • Flex forward until you feel a comfortable stretch along the back of the thigh.
  • Hold for the recommended duration and repeat.
  • Change legs and repeat on the other side.

Warming up

Stretching should be preceded by a brief warm up. Light activity allows you to increase blood circulation and relax the tissues.

Your physiotherapist can recommend the duration and number of repetitions to perform each stretch based on your unique needs.

Using these 3 stretches will help you get back on the greens as soon as possible. You’ll be able to perform better and reduce the risk of future injuries. More importantly, you’ll maintain the muscle balance needed for all of your daily activities and long-term health.

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World Health Day is an annual event that focuses on a specific health issue to create awareness around the world. On April 7th, millions of people participate in activities to educate and inform others about the chosen issue and share resources that help others.

World Health Day 2017 will focus on depression, a mental health condition that affects people all over the world. The following are 5 ways you can participate in this year’s World Health Day.

  1. Create a World Health Day 2017 team

    Whether at work, school, or home, getting others involved is the easiest way to spread awareness about World Health Day and depression. Forming a team makes it easy to plan events or perform outreach activities.

    Consider your co-workers, friends, and family members. If you participate in any meetup groups, think about who might want to be part of your World Health Day team.

  2. Find volunteers

    Any events that you and your team organize will need as much help as it can get. Volunteering gives others an opportunity to take part in World Health Day and connect with like-minded health advocates.

    Designate a volunteer recruitment leader on your team to find and direct anyone who wants to take part in your initiatives.

  3. Reach out to your communities

    Contacting your community is easy. Social media and other platforms have made it easier than ever to send a message to your personal and professional networks.

    Use these platforms to share your plans for World Health Day and find others who are also participating.

    You can ask for ideas or feedback on your events and activities. This lets you find new ways to participate and can enhance the results of your efforts.

    In addition to your personal networks, you can contact your local media, businesses, and schools. Many of these organizations are already aware of World Health Day and are eager to work with others to create events that attract an audience.

  4. Find a World Health Day venue

    The location for any events you create should be reserved in advance. Community centers, public parks, and other areas are ideal for World Health Day events. But you must plan ahead to ensure that your preferred space is available for when you want.

    Also, if you have any sponsors or vendors who will participate, you should provide the information and resources they need to take part in your event. Food, music, and other elements can be included to create a memorable experience for everyone.

  5. Share your story

    If you or someone you know has suffered from depression in the past, consider how you might offer a personal story that humanizes the issue.

    Many people are afraid to talk about mental health issues, and if you’re willing to share your own experience, it may inspire others to do the same.

    Interviews with local media create more visibility for your story and teach others about dealing with depression and other health issues.

World Health Day 2017 turns its attention to depression, which affects people from all walks of life. Its effects can be devastating to those who suffer from it, as well as family and friends.

These are 5 ways you can participate in World Health Day and do your part in creating global awareness and promote the wellbeing of everyone.

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Golf season is approaching! Some may ask about particular stretches you can do to get ready for golf season or techniques on getting the ball further. However, in this video, Dr. Jason Lemieux points out how none of those aspects really matter, unless you focus on your golf swing.

In the following video, Dr. Jason Lemieux shows us a variety of different techniques in getting ready for golf season.

Dr. Lemieux: So I’m Dr. Jason Lemieux, I’m a chiropractor and the owner of Physiomed Oakville, and today we’re talking about getting ready for golf season. So a lot of times when we talk about the prep for golf season, we’re talking about what’s gonna let me hit the ball further, or what stretches do you need to do to not get hurt in golf or to play better golf. To be honest, none of that really matters if your swing is garbage. And we see that the number one thing that causes injuries in golfers or at least back pain in golfers is something called a reverse spine angle. What that means is, it means you’re inefficient at transferring energy. When you look at the best golfers in the world, when they get to the top of their back swing, if I’m a right-handed golfer and I’m hitting the ball that way, at the top of my back swing, I want my spine to be tilted that way. So I want my spine at the top of my swing to be facing away from my target.

We’ll see a lot of amateur golfers, recreational golfers, they want to hit it further, they thing they have to take a big back swing, and if we look at a line from my belt to my chest, as they take the club back, they end up with their spine tilted towards the target. That puts your back in extension, and now as I try to go and hit the ball, I end up doing something called a reverse pivot. It gets me on my back foot, means you don’t hit the ball very well at all, and you absolutely crush your low back. So don’t get hurt and don’t hit the ball not far, let’s try to play better golf and not get hurt. So we want to end up in a position where I load my trailing side and get my body in a good position.

So, one of the reasons that that happens is, people’s low back muscles will take over rather than their core. I don’t keep my rib cage down, if you think of the distance between the bottom of my rib cage and my pelvis, as I get into position, if I let that distance between my hands get bigger, my low back has taken over and my abs have shut off. So we’re gonna go through a couple of progressions to activate our core, and then a little drill that can give you that sensation of what should it feel like when I hit the top of my back swing.

So, if we quickly come over here, we’re going to grab… Tina’s gonna come down into what we look at as one of our basic core exercises. She’s gonna come down into a plank. So she’s going to lunge her way down on the mat, she’s gonna come down onto her forearms, she’s gonna make good strong fists, she’s gonna make sure that her spine is neutral, so there’s no arch in her back. That’s awesome. She’s gonna be squeezing her glutes, keeping her rib cage down, she’s even making strong fists, she’s using all of the muscles in her upper body, her lower body, and her core. If you’re working out with a partner, you can actually challenge the person by trying to break them, trying to push them down to the floor, trying to push them side to side, challenge the stability. And again, this will can us a better sensation of what it’s like to activate our core. That’s great, come down.

But you don’t play golf down on all fours, so we’re going to Tina…she’s gonna come down kneeling…so now I’ve got my spine vertical, closer to what it would be like when I’m actually playing golf, we’re gonna bring our hands out in front of us, she’s again gonna think about bringing her rib cage down, squeezing her glutes. I’m gonna try to lift her arms up. So now if she’s not able to stabilize, it’s gonna flare her rib cage up, but she’s gonna keep her core active, her glutes tight, as we hold that position. And again, just doing little sets of 5, 10 seconds. What do we feel doing most of the work as we hold ourselves in this position?

Tina: My core.

Dr. Lemieux: Good. Excellent. So we’re able to keep our spine stable. If you don’t have a partner, you can go to a cable machine from the gym, pull down kind of a tricep rope or something that’s gonna want to lift you up, forcing you to have to feel what it’s like to recruit your core to keep your spine stable. We can bring one leg out in front of us, actually we’ll switch legs, we’re gonna bring one leg up in front of us. Golf is a rotational sport so I don’t just want to be able to stabilize my core in extension, I’ve got to be able to do it in rotation. So she can bring both arms out again, this time I’m gonna try to rotate her arms and her shoulder, she’s gonna use her glutes and her core to again keep her rib cage stable and resist rotation. I’ve got to learn how to throw the breaks on before I learn how to accelerate. So again if we can stabilize that core, that’s gonna help to keep my back stable. Then we’re going to come standing all the way up, and we’re gonna switch roles here. I’ll demonstrate something. We’re going to use this ball.

So I’m going to have…Tina’s going to hold the ball or I could put it on a dumbbell rack or anything where it’s about mid-rib cage height, and I’m gonna stand so that it’s just an inch or two outside my reach. I’m going to get down into a golf posture, and I’m gonna make as though I got to my back swing, and I’m gonna force myself to reach for the ball. So, if you can let go of the ball. So now as I hold the ball in this position, my spine exaggerated what I want. My spine is definitely not tilting back towards the target and I can feel, as I have to reach for the ball, what it’s like to get my weight into my trailing hip and into my lower body. So this is a little progression of, thank you, from plank on the ground, to some core-activation kneeling, to how do I get into that better position and feel the right muscles engage when I’m standing. You can take that as part of your warm-up. Get out to the range, don’t try this brand new on the course, and start getting better feels of, where do I need to be at the top of my back swing so I don’t end up in that reverse spine angle. Because if you do, it’s a matter of when, not if, you’re gonna have back pain.

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10
Mar
2017

Roughly seventy to ninety percentage of most medical issues have an underlying root cause of stress. Dr. Andra Campitelli discusses how your body needs a “rest period” to overcome stress plateaus. However, due to many of us being constantly on the go, our bodies do not get the rest that is required. Due to this, stress plays a huge role and impacts our overall health.

In the following video, Dr. Andra Campitelli discusses stress and how it can be the underlying root to a number of health problems.

Hi, I am Dr. Andra Campitelli, Naturopathic Doctor and Coordinator of the Nutrition and Naturopathy Program at PhysioMed, and today we’re gonna talk about stress. Did you know that 70% to 90% of most medical visits have an underlined root cause of stress? Stress is one of those things that most of us are just used to. We expected in our daily life. But we’re not supposed to live in a society of constant stress and constantly on the go. Our body will mount a stress response which is normal. We get that fight-or-flight response and our hormones go up with that. But we’re supposed to plateau and then our body is supposed to come to a rest period. The problem in today’s society is that we never do that. We’re constantly on the go, on the go, and our bodies is never given that chance to get that break. And that’s for some of those health conditions and the detrimental impact of the stress plays a role.

The other place here that stress is really impacting is our mental health. Specifically, anxiety and depression. Two of the most common mental health conditions that we see in society today. But did you know that you have options? There are ways to manage that stress in your life when the stress isn’t changing. And there are also really great natural options. Things like botanicals, nutraceuticals, different supplements and lifestyle changes that you could do to help manage your anxiety and your depression in conjunction with your current treatment plan. Every person will have a different plan. So if you’re looking for a detailed medically supervised plan to help you manage your stress and you mental health concerns, then you should visit your PysioMed naturopath.

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This simple, elegant salad is perfect to enjoy on the deck with friends and family. Look for large shrimp to put right on the grill, but if they are smaller simply use a grill basket.

Ingredients:

  • 1 bag (454 g) frozen jumbo shrimp, thawed, peeled and deveined
  • 2 tsp (10 mL) smoked paprika
  • 1 tsp (5 mL) canola oil
  • 1 clove garlic, minced
  • 4 small whole wheat or corn tortillas
  • 2 tbsp (25 mL) chopped fresh cilantro
  • 1 tbsp (15 mL) lemon juice
  • 5 cups (1.25 L) mixed spring greens
  • 2 tbsp (25 mL) sherry vinegar
  • Pinch fresh ground pepper
  • 1 cup (250 mL) halved grape tomatoes

Directions:

  • In a bowl, toss shrimp with paprika, oil and pepper. Place on oiled grill over medium high heat, turning once for about 4 minutes or until firm and pink. Remove to a clean bowl and toss with cilantro and lemon juice. Place tortillas on grill and toast on both sides. Place one on each dinner plate. In another bowl, toss greens with vinegar and pepper. Top each tortilla with greens and sprinkle with tomatoes. Top with grilled shrimp to serve.

Prep Time: 10 min.
Cook Time: 5 min.
Makes: 4 servings

Source: www.heartandstroke.com (recipe provided by Emily Richards, PH Ec.).

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27
Feb
2017

A child’s health is a parent’s first priority. Although many adults struggle with arthritis each day, many are also surprised to find out that the disease affects children as well.

Also referred to as “juvenile arthritis,” arthritis in children causes similar pain and dysfunction symptoms that are seen in adults. Understanding arthritis helps you determine the best options for your child. More importantly, you can take the steps to reduce the symptoms and improve the quality of living.

Arthritis in children

Arthritis occurs in children as young as 16 years or under. The condition is an inflammatory autoimmune disease that affects men and women of all ages.

The most common signs of arthritis in children include pain, inflammation, redness and issues related to the gastrointestinal system, skin and eyes.

In most cases, specific causes are rarely identified in children with arthritis. But there is a potential genetic component that may contribute to its development.

Treatments for arthritis in children

Working with a skilled physiotherapist helps children overcome many of the issues related to arthritis. These include limited range of motion, pain and muscle weakness.

A physiotherapist can determine the best exercise and mobility strategies to improve function and restore natural movement in the joints.

They can provide resistance exercises that improve the health and strength of the muscles and connective tissues.

Children suffering from arthritis can find lasting relief through physiotherapy. An individualized program is essential to providing greater results to patients and helps them achieve freedom from chronic pain.

Diagnosis and physiotherapy

A physiotherapist performs a comprehensive assessment to help doctors complete the diagnostic process.

Diagnosing arthritis in children can be difficult due to a lack of symptoms in the early stages. In some cases, symptoms that do appear may be linked to other health issues. But by ruling out conditions such as fibromyalgia, bone damage, infection, and others, a proper diagnosis can be made.

There are tests available to help doctors diagnose the type of arthritis in young patients. Lab tests, X-rays, and bone marrow exams are just some of the tests that doctors can use. The goals of physiotherapy treatments for arthritis include pain relief, improved joint range of motion, increased strength, and injury prevention.

By implementing a customized treatment plan, children can eliminate common arthritis symptoms and restore function to the joints of the body.

Children can get arthritis, and there are many resources available to help them improve their general health and overcome issues related to chronic inflammation. Understanding how physiotherapy helps children with arthritis allows you to determine the best treatment options for your child’s wellbeing.

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