Tag Archives: Exercise

Exercise, Health and Wellness, Physiotherapy, Sports Injuries, Sports Physiotherapy

Physiotherapy Tips to Stay Active & Injury-Free This Summer

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Summer is finally here and it’s the season where people start to get a lot more active. As physiotherapists, we love to see people getting back to their sports whether its hiking, biking, running marathons, playing sports, or more! However, as people get back into the swing of things, we unfortunately see a rise in injuries around this time as well. Usually, we see a lot of overuse injuries, or strains and sprains, as people push their bodies just the slightest bit too quickly. To help combat this trend, PhysioNow has prepared a list of the best physiotherapy tips to stay injury free!

1. Increase the intensity and frequency slowly

Training to avoid injuries is like taking the stairs, one step at a time

It’s hard not to jump right in, but easing into your new activities is the best way to avoid an injury. Your body needs time to build itself up to where it was before. For example, for a sport, schedule rest days in between and play 2-3x a week for the first couple weeks before increasing the frequency. If you’re a hiker, you may choose to do some shorter or less intense hikes first before tackling the more challenging ones. Overuse injuries can end your season early, so its crucial to take good care of your body!

2. Listen to your body

Even with the strategies above, we can sometimes push ourselves too much. Most of us know how it feels when our body is too tired, something doesn’t feel quite right, or there’s an annoying pain or discomfort somewhere. This is your body telling you to take some time off! While it can frustrating to sit out on the fun, just remember that taking care of any issues preemptively will save you time. Even if it seems small, addressing it now can stop it from turning into a bigger issue and prevent you from losing time doing what you love!

3. Hydration and rest

If you’re doing outdoor activities during the summer, don’t forget to bring your water bottle! Drink consistently to keep your energy levels high and your body in top shape. Dehydration will decrease your performance and puts you at higher risk for injuries, heat exhaustion, muscle cramping and more. Take breaks in the shaded areas when you feel your body starting to heat up, avoid heat-related issues at all costs!

4. Addressing old injuries

If you have a previous injury, then you should be extra careful when starting up more intense activities. For example, you may consider giving that area some extra strength and mobility training prior to starting your summer activities. You may also want to consider supportive gear such as taping or bracing (off the shelf or custom) to offload some pressure. Ultimately, you may need some extra help in which case that’s where the professionals come in! Physiotherapy will help you address your issue and give you guidance on how to still make the most of your summer.

5. Warm ups and cooldowns

Ensure that you give yourself sufficient time before each workout or activity to warm up and then cool down your body. This allows your body sufficient time to start the processes needed for intense exercise, and then winding them down. This prevents a big shock to the body by giving it space to increase circulation, get the energy systems working, and slowly increase body temperature for a warm up, and the opposite for a cool down. Generally, we recommend more dynamic movements for the warm up, and more stretching in the cooldown to alleviate muscle stiffness.

6. We love cross training

While you may love your sport or summer activity, doing it every single day places a lot of stress on the same muscles, ligaments and joints, as you perform the same movements repetitively. To combat this, high level athletes will engage in something called cross-training. This is when you incorporate a variety of different movements and workout routines to give parts of your body time to rest while the others work. The benefits of this are allowing you to still stay active, building up whole-body strength, improves fitness, and reduces injury risk. Cross-training can look like anything you want it to as long as you’re switching things up, you can mix up running, hiking, swimming, weight training, racquet sports, dancing, and so much more!

Looking to get active this summer?

Whether it’s your first time or you’re a fitness enthusiast, we hope to see you getting active! If you have a pre-existing issue, or encounter a new sports injury during the summer, look for PhysioNow. We have an expert health care team including Physiotherapists, Massage Therapists, Manual Osteopaths, Athletic Therapists and more! Our team is dedicated to your fitness journey from amateur to expert. With 10 locations across the GTA from Burlington, Oakville, Mississauga, to Etobicoke, our team is there for you. Book with PhysioNow today for your first assessment and treatment!

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Back Pain, Exercise, Low back Pain, Physiotherapy

Glute Strengthening for Low Back Pain: A Physiotherapy Approach

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Low back pain is one of the most common musculoskeletal complaints worldwide, affecting millions of people. Common causes may include poor posture, prolonged static or sitting times, and weak core and lower body muscles. While many people focus on core strengthening to alleviate back pain, the role of the gluteal muscles is often overlooked. Ultimately, strengthening the glutes can play a crucial role in preventing and managing low back pain. As physiotherapists, we emphasize a holistic approach that includes glute activation and strengthening exercises to support the lower back and improve overall movement patterns.

What is the role of the glutes muscles?

The gluteal muscle group is made of 3 key muscles:

  • Gluteus maximus: The largest muscle responsible for hip extension and power generation
  • Gluteus medius: Stabilizes the pelvis during walking and standing (prevents the hip from dropping)
  • Gluteus minimus: Assists with hip stabilization and movement

When these muscles are weak, the body compensates by placing excessive strain on the lower back and other surrounding muscles. Thus, this imbalance can contribute to pain, stiffness, and reduced mobility in the lumbar spine.

How do weak glutes contribute to low back pain?

  1. Pelvic instability: First, weak glutes may lead to an unstable pelvis, increasing stress on the lumbar spine
  2. Compensatory movements: Additionally, the lower back muscles have to work harder, leading to tightness and discomfort
  3. Poor posture and gait: Also, it may cause a posture known as an excessive anterior pelvic tilt (looks like an excessively arched lower back), which can cause increased fatigue and inefficient movement patterns
  4. Reduced shock absorption: The glutes play a key role in absorbing impact during activities such as walking, running, and jumping. As a result, weakness in this muscle group forces the lower back to compensate, leading to pain and dysfunction

What are the benefits of glute strengthening for low back pain?

  • Enhanced pelvic stability: First, strong glutes provide support and a stable base for the lumbar spine and pelvis
  • Reduced lower back strain: Secondly, engaging the glutes helps distribute forces more evenly across the body, reducing excess pressure on the back
  • Improved movement efficiency: Third, the glutes are extremely powerful muscles that contribute to lots of our daily activities like walking, stairs, standing up and sitting down. Functional glutes can make you feel stronger in your everyday life
  • Decreased risk of injury: Finally, a strong posterior chain reduces the likelihood of injury in the entire lower body, including the back, hips, knees and ankles

How do I strengthen my glutes?

The following are a couple of examples of some glute strengthening exercises. As always, please check with a health care professional like your Physician or Physiotherapist before starting a new exercise program, especially if you have any comorbidities.

1. Glute bridges

  • Lie on your back with knees bent and feet hip-width apart
  • Engage your core and squeeze your glutes as you lift your hips off the ground
  • Hold for a few seconds, then lower back down
  • Repeat for 3 sets of 12-15 reps

2. Clamshells

  • Lie on your side with knees bent and feet together.
  • Keeping your feet touching, open your top knee while keeping your pelvis stable.
  • Slowly return to the starting position.
  • Perform 3 sets of 12-15 reps per side.

3. Squats

  • Stand with feet hip-width apart.
  • Lower yourself as if sitting into a chair, keeping weight on your heels.
  • Engage your glutes to return to standing.
  • Perform 3 sets of 10-12 reps.

4. Hip Thrusts

  • Sit on the ground with your upper back resting against a bench.
  • Place a weight (optional) across your hips and drive through your heels to lift your hips.
  • Squeeze the glutes at the top, then slowly lower down.
  • Perform 3 sets of 10-12 reps.

Looking for some help?

Find out how to prevent lower back pain with some tips for lifting and posture from our Registered Physiotherapists. If you’re struggling with persistent low back pain, consulting a Physiotherapist at PhysioNow can help! We can determine the cause of your pain and design a personalized program tailored to your needs. Get rid of your back pain with PhysioNow! Contact us to book your first assessment and treatment today!

Exercise, Health and Wellness, Knee Pain, Sports Injuries

Prevent Injuries to your Knee: Quads Strength is the Key!

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Strengthening the quadriceps is crucial for minimizing the risk of knee injuries. Notably, the quadriceps (the group of muscles on the front of your thigh) play a key role in stabilizing and supporting the knee joint. As a result, regular training and maintenance of this muscle group is crucial for knee health. The following are 6 reasons why you should train your quads strength!

1. Stabilizes the knee joint

The quadriceps are the primary muscles that help extend your knee (straighten your leg). They work in tandem with the hamstrings (muscles on the back of the thigh) to provide balance and stability to the knee joint. Proper quadriceps strength helps to control and create motion of the knee, especially during activities like walking, running, jumping, or climbing stairs. If weak, the body may be forced to compensate with other muscles like the calves, glutes or hamstrings which may lead to overuse/strain injuries.

2. Absorbs shock and reduces load on the knee

Strong quadriceps muscles help absorb impact and control the load placed on the knee joint, especially during weight-bearing activities. For example, when you perform high-impact movements (like running or jumping), the quadriceps cushion some of the forces that otherwise would be transferred directly to the knee. This reduces wear and tear on joint surfaces and cartilage and helps manage conditions like osteoarthritis, patellafemoral pain syndrome, or bursitis.

3. Helps maintain proper knee alignment

The quadriceps contributes to maintaining the alignment of the knee, particularly in preventing the knee from collapsing inward (known as valgus) or being pushed outward (known as varus). These misalignments can put excessive stress on the knee joint and ligaments, increasing the likelihood of injuries such as meniscal tears, ACL or MCL tears/sprains, or patellofemoral pain syndrome.

4. Protects the knee ligaments

The quadriceps play an important role in protecting the knee ligaments, particularly the anterior cruciate ligament (ACL). Weak quads can lead to poor control of knee motion, increasing the strain on the ACL and potentially causing tears, especially during cutting, pivoting, or landing from a jump. In other words, strengthening the quadriceps can improve dynamic knee stability. Consequently, allowing you to better control the forces that act on the knee during athletic movements.

5. Improves functional movements

Strong quadriceps improve your ability to perform daily functional movements, such as stairs, squatting, bending, and standing up from a chair. Weak quads make these movements more challenging and can lead to compensation patterns that strain the knee or other body parts. Especially as we age, ensuring we build enough strength for our daily activities is the key to maintaining a good quality of life.

Quads strength influences our ability to go up and down the stairs, especially quickly

6. Prevents chronic conditions

Chronic weakness in the quadriceps can lead to altered gait patterns, which may increase stress on the knee joint over time. This abnormal stress can contribute to the development of degenerative conditions such as knee arthritis or chondrosis that wears away joint and cartilage surfaces in the knee joint. Overall, strengthening the quadriceps helps to alleviate some of that excess stress and reduce the progression of arthritis.

Looking for help?

As can be seen, quads strength is vital for knee health. Whether you’re an athlete or someone or just enjoying activity recreationally, quadriceps strength can make a significant difference in knee performance and injury prevention. If you want to get stronger or having problems with your knees, PhysioNow has many experienced Physical Therapists to help you out. Book with PhysioNow today for your first assessment and treatment!

Diabetes, Exercise, Health and Wellness

Exercise for Diabetes: 5 Ways it Improves your Health

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Managing diabetes effectively is a task hat requires careful attention to diet, medication, and lifestyle choices. Among these, exercise stands out as a powerful tool for improving health and controlling blood sugar levels. This blog explores the numerous advantages of exercise for individuals with diabetes and how it can improve your physical health and wellbeing.

1. Improved Blood Sugar Control

One of the primary benefits of exercise for diabetes patients is its direct impact on blood sugar levels. Physical activity helps lower blood glucose through several mechanisms:

  • Increased insulin sensitivity: Exercise enhances the body’s sensitivity to insulin, which allows cells to use glucose more effectively. This is crucial for individuals with type 2 diabetes, where insulin resistance is a key issue
  • Promotes direct glucose uptake: During exercise, muscles require energy and will take up glucose from the bloodstream, resulting in lower blood sugar levels
  • Post-Eexercise effect: The benefits of exercise can continue after the activity ends, with improved blood sugar control potentially lasting for hours or even days

2. Weight Management

Maintaining a healthy weight is vital for diabetes management. Thus, exercise plays a significant role in both weight loss and weight maintenance:

  • Caloric expenditure: Regular physical activity burns calories, which can lead to weight loss when combined with a healthy diet
  • Muscle building: Strength training increases muscle mass, which boosts resting metabolic rate. As a result, individuals burn more calories even at rest
  • Sustainable lifestyle changes: Incorporating exercise into daily life encourages healthier eating habits and lifestyle choices, reinforcing the overall goal of weight management

3. Cardiovascular Health

Individuals with diabetes are at an increased risk for cardiovascular diseases. Fortunately, regular exercise can positively contribute to heart health in several ways:

  • Lower blood pressure: Firstly, it can help reduce blood pressure, which is often a concern for people with diabetes
  • Improved fat/cholesterol levels: Additionally, exercise can raise HDL (good) cholesterol levels while lowering LDL (bad) cholesterol and triglycerides, reducing the risk of heart disease
  • Enhanced circulation: Physical activity promotes better blood flow and circulation, which is beneficial for overall cardiovascular health

4. Reduced Risk of Complications

Engaging in regular exercise can help reduce the risk of complications associated with diabetes:

  • Neuropathy prevention: Improved circulation and blood flow can help prevent or delay diabetic neuropathy, which usually damages the nerves in the lower leg. Typically, this results in a decrease or absence of sensation in the feet and calves
  • Foot health: Regular physical activity can improve foot health by enhancing blood flow, helping to prevent ulcers and infections.
  • Improved kidney function: Exercise has been shown to have a protective effect on kidney function, reducing the risk of diabetic nephropathy (damage to/of the kidneys)

5. Increased Energy Levels

Many individuals with diabetes report feelings of fatigue or low energy. Importantly, exercise can help combat this:

  • Boosted stamina: Regular physical activity increases overall stamina and energy levels, making
    daily activities easier and more enjoyable
  • Improved motivation: As fitness levels increase, individuals often feel more motivated to engage in other activities and healthy behaviors, creating a positive feedback loop

How do I get started?

As we have discussed, the advantages of exercise for individuals with diabetes are extensive. By incorporating a balanced routine of aerobic, strength, and flexibility exercises, you can significantly improve your quality of life and overall health.

Understandably, it can be scary and challenging to start exercising for the first time. As always, it is essential for individuals to consult healthcare professionals before starting any new exercise regimen to ensure it is safe and suitable for their specific conditions. If you want advice or help in starting some exercise, a Registered Physiotherapist is an expert in movement of the human body. Accordingly, they can help you create an individualized exercise plan. Book with PhysioNow today for your first assessment and treatment, or a free 15 minute consult!

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Exercise, General Category, Health and Wellness

Keep Your Spine Healthy with 4 Simple Stretches

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Oftentimes, people can be scared to move their backs certain ways, or that some movements are bad, and they will injure themselves if they do them. Truthfully, the more we avoid these movements, the harder they become to do which can actually lead to a greater chance of injury. Keeping the spine mobile and strong with exercises every day is the best way at minimizing the risk of injury. Ultimately, it helps our bodies build resiliency. There are many gentle movements and stretches to choose from that are great for keeping a healthy spine!

Getting Started

Firstly, these exercises may not be appropriate for you if you have any pre-existing conditions or have already sustained an injury or have pain. If you’re not sure, it is best to consult with a health care professional like a physiotherapist to determine the best course of action.

Our spines are designed to bend forwards (flexion), backwards (extension), sideways (side flexion), rotate from side to side, and a combination of the above. The following exercises will lead your spine through all these different movements.

1. Lumbar rotations

Image from hep2go.com

Lying on your back with your knees bent so the feet are flat on the floor. Then, gently let the knees fall from one side to the other, feeling a stretch in the back.

2. Cobra

 

Image from hep2go.com

For extension, the cobra is a great stretch. Most of us do not do this movement much in our daily lives, we are always bending forwards. To prevent any imbalances from occurring, we should try to perform all the movements equally. Starting on your stomach, place your elbows on the ground and gently press the body up while keeping the hips on the floor. If this is not enough of a stretch, you can push up onto your hands.

3. Child’s Pose/Prayer Stretch

Image from hep2go.com

This stretch incorporates a bit of spinal flexion and side flexion into one movement. Starting on your knees, slowly slide the hands and chest forwards. Then, you can walk them side to side, experiencing a nice stretch down each side.

4. Sun Salutations

Borrowing a move from yoga, this is a great dynamic stretch. It takes you through a full range of motion through the back as you flow from one position to the next. It is important to note that this can be a bit more of an advanced stretch, but the good news is you can easily modify it to suit your level. Classically, it consists of 10 different positions. Here is a step-by-step guide to complete your first sun salutation!

Need more help?

Look no further than PhysioNow! We are happy to offer physiotherapy and massage services across the GTA including Burlington, Oakville, Mississauga, and Etobicoke. Book with PhysioNow today for your first appointment!

 

 

 

 

Exercise, Health and Wellness

Getting Active: 5 Activities for Beginners!

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Have you decided that you want to become more active, but don’t know where to start? As physiotherapists we are huge advocates of health and are excited for you to make this change! Starting the journey to become more active and increase your fitness is fantastic! Finding an activity and appropriate difficulty at the beginning are essential to making this a lasting habit. Unfortunately, for some people, “traditional” workouts like jogging or lifting weights don’t work for them. Instead, here are some alternative ideas to try for your workout!

1. Incline walking or hiking

Hiking is a great way to get your heart pumping and some extra steps into your day.

Firstly, whether it’s a treadmill or outdoors, this activity can be easily modified to your desired level. If you’re a beginner, you can start with a slight incline or a hike with minimal elevation changes. Unlike running, these are both low impact activities which people of any fitness level can get started with right away. Then, as you improve, the difficulty can be changed through faster speeds, longer durations, and increased incline/elevation.

2. Circuit training

Secondly, with just a few pieces of equipment, or with bodyweight workouts, circuit training gets your heart pumping and your muscles working. Additionally, there are many ways to structure a circuit and you can pick one that matches your current fitness level. To start, pick 5-10 different exercises such as squats, lunges, pushups, jumping jacks, crunches or more. Next, pick a time like 30 seconds or 1 minute that you will spend at each station/exercise, and rotate through all the exercises. Finally, you can add rest times between each station/exercise.

3. Swimming

Water sports are great cardiovascular exercise and are easy on the joints!

Thirdly, swimming is a great option for people who have a history of joint pain or difficulty with high impact exercises. Fortunately, the water has many benefits, including de-loading the joints while also adding resistance to movements in the water, allowing the muscles to get stronger. To get started, check in with your local community center or pool to see what they offer such as free swim, lane swim, or specific aquafit/exercise classes.

4. Fitness Classes

Alternatively, joining a class is a great way to get started as there will be an instructor guiding you. Usually, fitness classes encompass a wide variety of different styles including dance/Zumba, beginner fitness, core training, strength training, kickboxing and more. Try them all out and see which one is your favourite!

5. Try a sport or activity!

Finally, getting involved in a sport is a great way to increase your activity levels. Also, you may meet some new friends! There are tons of different athletic activities to choose from. For example, it may be pickleball, badminton, rock climbing volleyball, kayaking, whatever you think you may enjoy. You may end up falling in love with it and it will barely feel like you’re exercising if you’re having fun.

However, if you have any pre-existing condition or muscular/joint pain, you should consult a health care professional before starting physical activity. If you need help getting started or want to address a pain before becoming more active, PhysioNow is here to help you! Our Registered Physiotherapists are prepared to assist you. Book with PhysioNow today for your first assessment and treatment session.

Exercise, General Category

Blood Flow Restriction Therapy: Benefits, Mechanism, and Guidelines

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Blood flow restriction therapy
Blood Flow Restriction (BFR) therapy, also known as occlusion training or Kaatsu training, is a cutting-edge rehabilitation and fitness technique. For this reason, it has gained significant attention in recent years. This innovative method involves the application of specialized cuffs or bands to restrict blood flow to specific limbs during exercise. In this blog, we will explore what BFR therapy is, how it works, its effects, and the important indications and contraindications associated with it.

What is Blood Flow Restriction Therapy?

This therapeutic technique is a unique training method that partially restricts blood flow to the extremities, typically the arms or legs. It uses pneumatic cuffs or specially designed bands. The goal is to temporarily reduce the amount of oxygen reaching the working muscles without completely cutting off blood flow. This restriction creates a challenging environment for the muscles, leading to various physiological responses.

How Does BFR Therapy Work?

blood flow restriction therapy bands

A company, Kaatsu, creates these pressurized bands to be used during BFR therapy

  1. Pressure Application: The key to BFR therapy lies in the precise application of pressure to the limb using cuffs or bands. This pressure is carefully regulated. It is high enough to restrict venous return (blood flow back to the heart) but low enough to allow arterial inflow (blood flow from the heart).
  2. Exercise: Once the cuffs are in place, individuals perform low-load resistance exercises, such as bodyweight exercises, light weightlifting, or resistance band exercises. These exercises are typically done with higher repetitions and shorter rest intervals.

Effects of Blood Flow Restriction Therapy:

  1. Muscle Growth: BFR therapy can stimulate muscle hypertrophy (growth) comparable to heavy resistance training. However, it uses lighter weights which reduces the risk of injury.
  2. Strength Improvement: It enhances muscular strength and endurance, making it valuable for rehabilitation after injuries or surgeries.
  3. Cardiovascular Benefits: BFR therapy can improve cardiovascular fitness due to the increased demand on the heart and vascular system.
  4. Hormonal Responses: It triggers the release of growth hormone and other anabolic hormones, aiding in muscle recovery and growth.
  5. Pain Reduction: BFR therapy has been found effective in reducing pain in various conditions, such as osteoarthritis and chronic joint pain.

When is BFR Therapy used?

Blood flow restriction therapy can be used to treat muscle atrophy

Muscle atrophy is the loss of muscle mass and leads to muscle weakness

  1. Rehabilitation: Post-surgery or injury rehabilitation, especially for athletes.
  2. Muscle Atrophy: Treating muscle atrophy caused by disuse or aging.
  3. Performance Enhancement: Improving muscle strength and endurance in athletes.

When should BFR Therapy not be used?

  1. Blood Clotting Disorders: Individuals with clotting disorders should avoid BFR therapy due to the increased risk of clot formation.
  2. High Blood Pressure: Uncontrolled hypertension is a contraindication as BFR may raise blood pressure further.
  3. Recent Surgery: It is not recommended immediately after surgery until the surgical site is fully healed.
  4. Pregnancy: Pregnant individuals should avoid BFR therapy due to the potential risks.
  5. Peripheral Vascular Disease: People with severe vascular issues should not undergo BFR therapy.

In Conclusion…

Blood Flow Restriction therapy is a promising approach with a range of benefits, from muscle growth and strength improvement to rehabilitation and pain reduction. However, it must be applied with care and under supervision, following appropriate guidelines and considering contraindications. As with any therapeutic technique, individuals should consult with a healthcare professional or trained practitioner before embarking on a BFR regimen to ensure safety and effectiveness.
Exercise, Health and Wellness

How Physiotherapy Affects Mental Well-Being

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Beyond the Physical: How Physiotherapy Affects Mental Well-Being

Physiotherapy

When people are asked to imagine physiotherapy, they think of physical rehabilitation involving exercises, stretches, and manual therapy. While these are undoubtedly the defining aspects, engaging in physiotherapy can also lead to benefits in your psychological well-being and overall quality of life, leaving you feeling better both mentally and physically. In this blog, we will cover the lesser-known benefits of physiotherapy on your mental health.

1. Increased Self-confidence and empowerment

In physiotherapy, we aim to give patients the tools and knowledge to manage their injury or condition. Living with an impairment can have negative effects on one’s self-esteem, but progressing through rehabilitation and achieving milestones is an empowering journey. The ability to witness yourself making improvements and regaining your function and abilities is a huge boost to confidence and can lead to improvements in mental well-being.

2. Mindfulness and the mind body awareness

Physiotherapy

Physiotherapy encourages patients to connect with their bodies and understand the changes happening to it. Through exercises, individuals develop increased awareness of how their bodies feel and how to move their bodies. This awareness is a type of mindfulness, which means being present and acknowledging sensations, thoughts, and feelings.  The benefits of practicing mindfulness can extend beyond each physiotherapy session, and reduce improve your mental resilience.

3. Physiotherapy to help Manage Pain

Pain, especially if chronic, can have incredibly negative effects on our mental health. In fact, chronic pain and disability is highly associated with an increased risk of anxiety and mood disorders. Physiotherapy uses techniques such as therapeutic exercise, manual therapy, and other modalities to alleviate pain. Thus, through physiotherapy’s effect on pain relief and management and restoration of function it can help individuals achieve a greater quality of life and improved mental health.

4. Management of and decreased stress

Physiotherapy techniques can release tension and encourage relaxation and the development of a personalized exercise program can lead to many benefits.  Physical activity is known to be an effective stress reliever, and engaging in a regular program can create beneficial effects such as triggering the production of endorphins and providing a mood boost. Physiotherapists may also incorporate breathing techniques, meditation and mindfulness, and relaxation training into the program to further enhance stress management.

5. Physiotherapy improves cognitive functioning

Physiotherapy

Research has shown a link positive link between exercise and cognitive function such as attention, memory, and more. Thus, regular participation in physical therapy which includes a consistent exercise program can improve the brain’s abilities and lead to a positive impact on mental health and well-being.

 

Need some help?

In conclusion, the connection between the mind and body is a real and powerful tool to take advantage of during physiotherapy to create improvements in mental health, self-esteem, stress and pain management, and more. Physiotherapy aims to contribute to holistic healing and can impact multiple aspects of an individual’s life in an effort to create the best health outcomes possible.

If you are experiencing stress, pain or dysfunction from an injury or condition, rest assured that there is help book. We have many experienced Registered Physiotherapists at PhysioNow who would love to help you out. Book with us at PhysioNow today for your initial assessment and treatment.

Aquafit
Back Pain, Exercise, Health and Wellness, Hip Pain, Knee Pain

Aquafit: Dive into a fun workout!

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Aquafit: Dive Into a Fun Workout!

Aquafit

Aquafit

Trying to get in shape but joint pain is holding you back? Are you looking for a new and exciting way to start exercising? Look no further than aquafit! Aquafit, also known as hydrotherapy, or aqua therapy is a workout done in the water to increase fitness and strength. In this article, we will talk about the top 4 benefits of aquafit and how it can be used by our physiotherapy patients.

1. Low-impact, big results

The biggest benefit of that it is very gentle on the joints, minimizing the stress and impact on vulnerable tissues. You may find that higher-impact activities like step classes, running or jumping are hard on your knees, hips, back or ankles. Instead, the water unweights you during exercises and allows you to get the benefits of exercise without risking further injury or pain. This makes aquafit a very popular choice for people that have pain or difficulty holding themselves up including individuals with neurological disorders, arthritis, and other injuries.

2. Aquafit is suitable for all ages and fitness levels

Aquafit provides a full body workout that can be adapted to suit individual abilities very easily. Exercises in the pool can be modified by standing in shallower or deeper water. This will provide more or less resistance or support to a movement.  Most locations offer equipment such as water dumbbells which vary in weight to provide a suitable challenge no matter what. Some classes may be led by a capable instructor, while others may be open time and allow you to go at your own pace.

 

Aquafit

Aquafit

3. Cardiovascular conditioning

Most aquafit exercises are dynamic and involve constant movement and will get your heart pumping. The water provides resistance to these movements creating a great challenge for the muscles and the heart. Exercises include moving through the water in many different ways including walking, jogging, jumping, and bringing the arms and legs through different patterns. If you struggle with high impact activities but still want to stay active, aquafit may be the solution for you!

4. Social support and well-being through Aquafit

Aquafit Weights

Aquafit Weights

Aquafit classes and times offer a great, inclusive environment where individuals may be able to meet others with similar experiences. Additionally, participating in group sessions can be a huge motivator towards fitness and rehabilitation. Additionally they can increase your enjoyment of the exercises. Having the support of like-minded individuals and the positive effects of exercise have beneficial effects on mental health, resilience and stress.

Overall, aquafit is a fantastic alternative to traditional exercise that combines the therapeutic effects of with an exciting exercise routine. It’s beginner-friendly and low-impact nature makes it a great choice for individuals new to exercise. Also to those recovering from an injury or chronic issue. Before starting a new exercise program, it is always best to consult with a qualified health professional such as a physiotherapist, especially if you have any medical conditions or injures to ensure that this exercise is right for you.

Whether you are starting your fitness journey, managing a chronic condition, or need help with pain or recovering from an injury, please contact us at PhysioNow for a consultation with a Registered Physiotherapist. Our team is excited to help you on your journey!

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PELVIC FLOOR: POSTURE

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PELVIC FLOOR: POSTURE

Pelvic Floor: Posture

PELVIC FLOOR: POSTURE is a very important area if you have issues with urinary incontinence, pelvic pain, etc.  The muscles of the pelvic floor support the abdominal and pelvic viscera.  These muscles are active in standing and sitting. Furthermore, because the abdomen is a fluid-filled cavity, intra-abdominal pressure  is distributed in all directions.  The Pelvic Floor muscles, which form the floor of the abdominal cavity, contribute to its muscle control.

As a result of this contribution to control of intra-abdominal pressure, the muscles of the pelvic floor are likely to contribute to control of the spine and pelvis. The slouched posture places a lot of pressure on our internal organs and pelvic floor. This can cause a worsening of:

  • urinary incontinence,
  • pelvic pain,
  •  symptoms related to prolapse,
  • and rectus diastasis.

Pelvic Floor: Posture, sitting slumped

  • Research has shown that when we sit in a slumped posture, our pelvic floor muscle activity is much less than when we are sitting tall.
  • Pelvic Floor: Posture IS VERY IMPORTANT!
  • slouched sitting postures decrease the activity of your transverse abdominal muscles.
  • A Proper breathing pattern encourages the pelvic floor to move more dynamically.
  • Dysfunctional breathing patterns inhibit this dynamic movement of the pelvic floor.

Pelvic Floor: Posture,  

  • An assessment by a Pelvic Health Physiotherapist includes a thorough postural examination.
  • Your Pelvic Health Physiotherapist will be able to identify your unique postural compensations
  • They can help guide you on the road to improved body posture awareness.

CHECK OUT THIS LINK FOR FURTHER INFORMATION.

At PhysioNow, we have fully trained Pelvic Health Physiotherapists that can help to assess and treat pelvic issues like the following conditions:

  • Constipation
  • Dyspareunia
  • Endometriosis
  • leakage of urine
  • pain with intercourse
  • pelvic organ prolapse
  • pelvic pain
  • urinary incontinence
  • vaginismus
  • erectile dysfunction

If you or someone you know suffers from one of these conditions, give us a call today.  We would be happy to help!

  1. Sapsford, RR. et al (2006) Sitting posture affects pelvic floor muscle activity in parous women: an observation study. Aust L Physiother. 52(3):219-22
  2. Reeve, A., Dilley, A., (2009) Effects of posture on the thickness of Transverse Abdominal Muscle and Pelvic Floor Muscle Exercises for Stress Urinary Incontinence: A Randomized controlled Trial. J Phys Ther Sci. 26(8): 1161-1163.