Tag Archives: Exercise

How Physiotherapy Affects Mental Well-Being

August 9,2023 Sharon Tierney Leave a comment

Beyond the Physical: How Physiotherapy Affects Mental Well-Being

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 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

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.

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

Aquafit: Dive into a fun workout!

July 28,2023 Sharon Tierney Leave a comment

Aquafit: Dive Into a Fun Workout!

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

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 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

October 14,2017 Sharon Tierney Leave a comment

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!

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
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.

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De Quervain’s Disease

August 12,2017 Sharon Tierney Leave a comment

De Quervain’s Disease/ Texting thumb.

De Quervain’s Disease

De Quervain’s Disease or nowadays known as texting thumb is a painful inflammation of tendons in the thumb that extend to the wrist. The rubbing of the inflamed tendon against the canal it passes through causes pain at the base of the thumb and into the lower arm. It is commonly seen in females over 40 years of age.

Causes of De Quervain’s Disease

1. Simple strain injury to the tendon.
2. Repetitive motion injury. Workers who perform rapid repetitive activities involving pinching, grasping, pulling or pushing are at increased risk. Specific activities including intensive mousing, trackball use, and typing. Other activities including bowling, golf, fly-fishing, piano-playing, sewing, and knitting can also cause De Quervain’s Disease.
3. Frequent causes of De Quervain’s Disease include stresses such as lifting young children into car seats, lifting heavy grocery bags by the loops, and lifting gardening pots .
4. De Quervain’s Disease often occurs during and after pregnancy. Factors may include hormonal changes, fluid retention and more lifting.
5. Rheumatoid arthritis.

De Quervain’s Disease/ Texting Thumb

Onset and Symptoms of De Quervain’s Disease

Onset can be gradual or sudden. Pain is felt along the back of the thumb. There can be Pain directly over the thumb tendons, and pain may travel into the thumb or up the forearm. The bottom of the thumb or the side of the wrist might also be sore or swollen.
It may be hard and painful. Symptoms may get worse when the thumb is moved, particularly when pinching or grasping things. Some people also have swelling and pain on the side of the wrist at the base of the thumb. The back of the thumb and index finger may also feel numb. People might experience a funny sound like a squeak, crackle, snap, or creak when they move the wrist or thumb.
If the condition is not well addressed, the pain can spread up your forearm or down into your thumb.

How is De Quervain’s Disease diagnosed?

De Quervain’s Disease is diagnosed based on history and physical examination. X-rays, or ultrasound may be used to rule out other causes of pain.The Physiotherapist may use special tests to help diagnose De Quervain’s. More information can be found here.

Physiotherapy Treatment

Your Physiotherapist will likely recommend that you wear a specific wrist splint with a thumb spica for 4 to 6 weeks . PhysioNow carries these wrist splints in stock. You’ll also need to stop doing activities that worsen the condition.

De Quervain’s Disease

The physiotherapist after a thorough assessment could choose different therapy approaches to help with the swelling, pain, and function.
These treatments may include Ultrasound, K-taping, acupuncture, and manual therapy. Other Physiotherapy treatments may include specific exercises focusing on range of motion, strength, and flexibility. These would be given for a safe and effective return back to function.

Recovery times vary depending on your age, general health, and how long you’ve had the symptoms.
If your disease has developed gradually, it’s often tougher to treat. So, it may take you longer to get relief. Your doctor may give you anti-inflammatory medication, or may inject the area with steroids to curb pain and swelling.

In our experience at PhysioNow, more than 99% of people with De Quervain’s Disease get better with Physiotherapy treatment provided. If however, you are one of the outliers, your doctor may recommend surgery. The operation would release the tendon’s tight covering so that the tendon could move smoothly. It’s an outpatient procedure, which means you go home afterward. Your doctor will recommend physiotherapy after surgery which includes an exercise program to strengthen your thumb and wrist.

If you or someone you know suffers from De Quervain’s Disease, please call us today. Our skilled Physiotherapists can Help!

Exercise, General Category, Registered Physiotherapy Mississauga, Seniors, Sports Injuries, Total Knee Replacement

Recovery Tips: Total Knee Replacement

October 11,2016 Sharon Tierney Leave a comment

Recovery tips: Total Knee Replacement

Getting a new metallic knee and a big surgery can be very overwhelming. It is particularly hard right after the surgery! Here you will find some Recovery Tips: Total Knee Replacement.
These can help with faster recovery.

Exercise–

During the first few days following the surgery, you are at risk of developing a clot in your calf. This is because as you are not moving much due to pain or from the effect of anesthesia. Simple foot/ankle exercises will prevent pooling of blood around your calf leading to a possible clot.
Registered Physiotherapists Mississauga can help to manage your pain and swelling right after the surgery.

Other Recovery tips: Total Knee Replacement

Many surgeons recommend providing compression to the area using a compression stocking. They also recommend using ice around your knee joint. Its usually done with your leg elevated so that gravity can further help to drain the swelling around your knee.

As part of your home exercises, pumping your ankle up and down is advised. It is also recommended to avoid keeping your knee in a position such as prolonged sitting with your feet dangling in the air. This can cause your knee to swell more.

Registered Physiotherapists Mississauga might use electrical stimulation(IFC) to further help with draining of the fluid in your knee joint. Electrical stimulation helps to stimulate muscle contraction around your knee joint which helps to drain the fluid from your knee joint.

Yes, there are many ways to control the swelling around your knee joint and Registered Physiotherapists Mississauga at all of our PhysioNow locations can assist in your road to recovery following Total Knee Replacement.

Exercise remains the key way to achieve a faster recovery following total knee replacement. Registered Physiotherapists Mississauga will provide an exercise program for your knee so that there is less stiffness setting in around your knee. Also, exercise will prevent your muscles from shrinking or weakening following surgery.

physiotherapy: knee pain

A Knee slider board can be helpful to keep the knee moving through the full range in a more comfortable way. PhysioNow has knee slider boards available for rent after your knee surgery. Please call PhysioNow today to reserve a board for after your surgery.

Final Recovery Tips: Total Knee Replacement

Changes to your home that may be helpful:
Use of a hand rail in the shower or bath
Use of a raised toilet seat with arms
Make your home clutter free- remove loose rugs/carpets/cords
Use of a Shower chair in your bath tub
Use of a Reacher to grab objects
Secure hand rails at stairs

Exercise, General Category, Health and Wellness, Physiotherapy, Seniors

Osteoporosis: The Breakdown Of Bone Tissue

July 18,2016 Sharon Tierney Leave a comment

Osteoporosis

This is a condition that causes the breakdown of bone tissue. This leads to a decrease in bone density. This bone loss leads to an increased risk of bone fragility and fractures. The bones of the hips, spine, wrist and shoulder are most likely to suffer such fractures. According to Osteoporosis Canada, the number of fractures from osteoporosis is more than heart attacks, strokes and breast cancer combined.

The diagnosis is made using a bone scan test. The individual’s bone mineral density result is compared to that of an average young adult. A score is calculated. The score tells the individual how much their bone mineral density differs from the average young person. The World Health Organization uses the scores to categorize the condition. As the score decreases, the risk of fractures increases.

Normal: > -1.0
Osteopenia: Between -1.0 and -2.5
Osteoporosis: <-2.5
Severe Osteoporosis: <-2.5 and fragility fracture (fracture that is caused by an injury that would normally not fracture bone)

Treatment focuses on maintaining bone mineral density. The goal is to decrease fracture risk. Registered Physiotherapists Mississauga can play a very important role. They can educate individuals on how to live safely with their condition. A Registered Physiotherapist can provide several strategies to reduce risk. They can suggest adaptive equipment such as using reachers and other long handled devices. This causes less stress on the spine.

Facts About Osteoporosis

Modifications of the environment, such as changing the height of shelves and moving those items used more frequently to waist or shoulder level are also recommended. Activity and movement modifications may involve using lighter weights. Selecting different footwear and advice on what positions to avoid can be helpful. Lastly, an exercise program designed specifically for each person’s impairments is also very important in reducing the risk of fractures. Lifting weights can help to increase bone density. This would help to reduce the risk of fracture.

Registered Physiotherapists Mississauga can help to set up a program of light weight lifting. Weight lifting should be done at least three times per week. This will help to increase bone density. This can be a challenging condition to live with. It can really have a negative impact on quality of life.

The good news is that it certainly does not have to. A Registered Physiotherapist Mississauga can help with management strategies. We can help you to continue to lead an active life! The goals of treatment are: to reduce fracture risk, increase activity, and maintain your healthy lifestyle!

Call today to book an appointment with our highly trained Registered Physiotherapists Mississauga at 289-724-0448! Get started today!

Exercise, General Category, Health and Wellness

Cancer Recovery, Physiotherapists Can Help

November 27,2015 Sharon Tierney Leave a comment

Cancer Recovery

Cancer is devastating. The Canadian Cancer Society, Public Health Agency of Canada and Statistics Canada released a report showing that up to 45% of males, and 42% of women will suffer from cancer at some point in their lifetime. However, this report also states that our success at treating it is getting better and better (www.cancer.ca). Cancer recovery is more likely than ever. The treatments however can be tough on our bodies, causing fatigue. The exhaustion from cancer recovery can be so severe that it prevents us from returning to our normal lives. This includes work and social activities.

Exercise can help. But that idea can be very scary for someone who has just faced a lot of treatment. Often the fatigue is so severe that the idea of getting started on an exercise program is overwhelming. And those that are determined to begin anyway do not know where to start. This is where your medical team can help.

First check with you family doctor or your specialist to make sure that it is safe for you to start exercising. Once you have received the all clear, talk to a trained physiotherapist about what to do. They are the experts in exercise. Physiotherapists will be able to guide you through the proper steps to recovery.

Remember that your program should involve exercises that are aimed at improving your heart, lungs, fitness and strength. Prior to diagnosis, one thinks of cardio including things like walking, running, rowing and swimming. This is often too much immediately following treatment. Simpler activities such as step up or marching can often be enough to achieve fitness goals. Shorter, frequent sessions of exercise can also be as effective and better tolerated. Strengthening exercises build muscle and stamina. These need to be adapted to your body’s new abilities.

Cancer recovery is possible. You can get better and you will get back to being the old you. Just talk to a physiotherapist to see how to do this faster and safely.

Exercise, General Category, Health and Wellness, Physiotherapy

Exercise: Disease Prevention and tips to include Daily exercise

October 15,2015 Sharon Tierney Leave a comment

Dr. Mike Evans is a family doctor who works for University of Toronto and St Michael’s Hospital. He also works for the Li Ka Shing Knowledge Institute. This institute presents medical information in an understandable way via you tube. A few years ago, Dr. Evans decided to find the most important single thing that someone could do to improve their health and prevent disease. His answer? Exercise. He created a video called “23 and half hours”, in which, he asks you to be at rest only 23 and ½ hours a day. You can see this engaging video here:
https://www.youtube.com/watch?v=aUaInS6HIGo.

Stretching before a walk or run

For many of our clients it is difficult to be active for even 30 minutes a day. And although we have to recognize the difficult pressures of work and family, these clients find it difficult to exercise due to pain and injury. So, although they know that exercise may help, they get in a cycle of exercising causing pain, forcing them to rest, which causes more pain…. It is a difficult cycle to be caught in, but there are strategies to break the pattern and get moving.
When starting to exercise, one of the most common mistakes is that people do too much too soon. Remember that any increase in activity will benefit you. This may be taking the stairs versus the elevator, parking at the back of the parking lot and walking to the mall, or even marching on the spot. Start with a level that is comfortable without increasing discomfort. As you continue to do this exercise, it will get easier and this is when you increase intensity. Gym memberships and community programs can be expensive, especially if you are dealing with the costs of chronic illness. Activity can be less expensive. Look into walking in your neighbourhood, or mall walking when the weather is poor. Finally, remember that every little bit helps. If you can only tolerate 5 to 10 minutes of exercise at a time, start there but do it a few times a day.

If you are uncertain where to start, seek out a physiotherapist to assist you. They are trained in exercise and particularly, exercise for people in pain or with illness and injury. Simple steps can be taken to get you moving again.