Tag Archives: Health and Wellness

Back Pain, Ergonomics, Health and Wellness, Low back Pain, Physiotherapy

Physiotherapy Tips: How to Prevent Back Pain Shoveling this Winter  

Leave a comment

Why does shoveling cause many low back injuries each year?

While shoveling is a simple, everyday chore which Canadians need to endure each winter, it is also one which catches many people off guard. Unfortunately, shoveling can lead to many aches and pains, injuries to the shoulders, slips and falls, and last but not least, low back pain. As physiotherapists, we often see patients with injuries which can be prevented with some tips and improvement to their technique. 

Why does such a seemingly easy task cause so many injuries, you ask? Well, for those unfortunate enough to be placed on shoveling duty, they’ll be the first to tell you how physically demanding of a task it really is. Shoveling requires repetitive pushing, lifting, bending and twisting of the back while carrying heavy loads. Not to mention, the freezing temperature causes our muscles to stiffen up, causing them to be more prone to strains and can even lead to more severe injuries like disc herniations. Finally, icy conditions can cause even the best techniques to fail from a sudden slip.

What low back injuries can occur from shoveling?

Muscle strains

  • The most common and least severe injury
  • Caused by repetitive loading or overstraining of the muscles in our lower back

Disc-related injuries

Diagram of disc herniation in the lumbar spine
  • Disc bulges and disc herniations can also occur again due to repetitive forward bending, or all in one moment from a too heavy load
  • Disc herniations may then result in a pinched nerve, symptoms can include shooting pain, numbness or tingling down the leg on the affected side.

Fractures

  • Lastly, slips and falls can lead to bruises and especially severe ones can cause fractures of the spine
  • More common for older adults or those who have osteoporosis

Depending on the severity of the injury, it can take a few days, weeks or even months to recover in the order listed here. So instead of having to recover at all, why not prevent it in the first place?

Can we prevent shoveling-related back pain?

Shoveling is something that shouldn’t be taken lightly and unfortunately there are many people who are not able to complete the task safely due to the physical demands. 

Training to shovel snow may sound silly but 2-3x a week of regular exercise (both resistance and aerobic) can go a long way in not only preventing low back injuries, but also serious cardiovascular incidents such as heart attacks. Keep in mind, if you are new to exercising you should check in with your doctor first before engaging in strenuous physical activity.

  • Resistance/weight training- body weight, weighted, and/or banded exercises etc.
  • Aerobic/endurance training – walking, jogging/running, biking, sports, swimming etc.

Warm up before shoveling

Now, you must make sure to warm-up your spine and muscles before you begin shoveling. While it might seem like extra work, a few minutes of movement and stretching can prevent a whole world of trouble for your low back. When preparing for a dynamic activity, it is always best to warm up with dynamic stretches, 10 repetitions on each exercise usually does the trick. Below is an example of a quick warm up routine, but feel free to make your own!

  • Marching in place
  • Hip circles rotating inwards and outward to loosen the hips
  • Bending forwards to touch your toes, side bends, and arching backwards to warm up all aspects of your low back 
  • Body weight squats to warm up your legs
  • Forward and backward arm circles to warm up the shoulders 

Now that you’re all warmed up, let’s make sure we are shoveling with good technique!

Shoveling with good technique

Shoveling is very similar to lifting something off the ground. 

  • Avoid bending with your back and focus on hinging through your hips (keep a neutral spine)
  • Always keep the shovel close to the body when lifting
  • Push the snow away instead of lifting it when possible
  • If you do need to toss the snow, make sure your back is facing straight forwards and avoid twisting to the side
  • Shovel lighter loads of snow rather than heavier loads
  • Pace yourself and take small breaks throughout

Cooling down and recovery

Once you’re done working your muscles, it is important to do a cool down to prevent stiffness and assist recovery. A great way to do so is with static stretching (compared to dynamic stretching like in our warmups). Hold each stretch for 30s and repeat 2-3 times as needed (roughly 5 minutes in total). Again, here is an example routine you can complete once back inside your house.

Woman in child's pose yoga position to show example of a cool down stretch
  • Child’s Pose to stretch our back muscles: Start by being on our hands and knees (all fours position), then try to sit your hips back onto your calves while stretching your arms and hands forwards, and folding your torso down with your forehead resting on the floor
  • Seated figure-4 stretch for our glutes and hip muscles: Cross one leg over the other in a seated position and lean forward as tolerated.
  • Doorway stretch for our chest and shoulders:  Have both forearms and hands up against a doorway with elbows bent around shoulder height. Get into a split stance and lean forwards.

If all else fails…

Now that you know how to prevent injuries while shoveling this winter, stay warm and safe out there everyone! Some general muscle soreness in the body is normal but if there is any lingering pain after shoveling, your friendly physiotherapists here at PhysioNow are here to assess, treat, and teach you how to prevent any future injuries! Please feel free to reach out to us by Phone: 289-724-0448 or Email: applewood@physionow.ca. Find us at any of our 10 clinics located in the west GTA including Burlington, Oakville, Mississauga, and Etobicoke. Book with PhysioNow today!

Back Pain, Headaches: Neck Pain, Health and Wellness, Low back Pain, mindfulness, neck pain, Physiotherapy, Sleep

Physiotherapy for Better Sleep: Treatment to Help You Rest

Leave a comment

Better sleep, a goal that many of strive for day after day. Unfortunately, the struggle to get a good night’s sleep may be known to many of us. Tossing and turning, waking up with a stiff neck or sore back, or feeling exhausted even after a full night in bed, sound familiar? At PhysioNow, we often see patients who come for back pain or neck pain, but once we treat the underlying physical tension, they start sleeping better too. Ultimately, that’s because your body and sleep quality are closely linked. Physiotherapy helps your body relax, realign, and recover, so you can fall asleep easily and wake up feeling truly rested. 

Why does sleep matter?

We all know sleep is important, but are you aware of what actually goes on in your body when you’re catching z’s? Good sleep is when your body performs its most powerful repair work. To name a few, your muscles rebuild and recover from daily stress or exercise, tissues and joints heal from inflammation or injury, the nervous system calms down and resets and even more!

When your sleep is disturbed, this natural recovery process is interrupted. Over time, you may notice:

  • Morning stiffness
  • Fatigue
  • Slower healing
  • Reduced focus
  • Reduced mental function

If your pain or posture issues are keeping you awake, it’s a sign your body isn’t getting the deep rest it needs. This can lead to a chain effect of other negative symptoms in the body. Overall, we all know how it feels to be sleep deprived and not feel great, so lets see how we can fix it!

How does physiotherapy give you better sleep?

Improving sleep quality can be the main focus or even a side effect of physiotherapy treatment. Many of the treatment techniques used will either directly or indirectly affect your sleep. We may not think about it often, but there is certainly a science behind sleep! Here are different ways that physiotherapy can affect give you better sleep:

1. Easing pain and tension that disrupt sleep

For example, many people struggle with a difficult time falling asleep or waking up due to discomfort in the night and being able to go back to sleep. Physiotherapists use techniques such as manual therapy, gentle joint mobilizations, soft tissue release, and modalities to reduce discomfort. Once your pain decreases, your body automatically relaxes, making it easier to fall asleep and stay asleep through the night. 

2. Correcting postures and sleep positions

Your posture during the day affects your comfort at night. As a result, your physiotherapists will assess your spinal alignment, pillow height, and mattress type. We can guide you on ideal sleeping postures to fit your individual circumstances. Some of these tips may include tips like side sleeping with a pillow between your knees or back sleeping with one under your knees to reduce strain. 

3. Managing stress and nervous system overload

Physiotherapy helps regulate your nervous system through mindfulness breathing exercises, gentle stretches, and relaxation. Deep breathing activates your body’s “rest and digest” mode, lowering heart rate and easing muscle tension. There is also evidence for the healing power of touch, and the benefits of massage on easing stress.

4. Improving mobility and reducing restless nights

When joints or muscles are stiff, your body keeps adjusting during the night. A personalized mobility and strengthening program can help you move freely and rest comfortably. 

5. Supporting recovery from injury or surgery

After injury or surgery, pain and immobility often lead to poor sleep. Physiotherapy assists recovery, restores function, and reduces the need for pain medication that can disrupt deep sleep.

Easy physiotherapy tips for a better night’s sleep

  • Stretch before bed: Get your body into a relaxing routine by stretching gently for 5–10 minutes.
  • Breathe deeply: Try slow belly breathing before bed. You may combine this with the stretches or when lying down to calm the mind
  • Adjust your pillow: Make sure your pillow is supportive. It should keep your spine in a neutral position when lying on it
  • Stay active during the day: Movement improves circulation and exercise is know to improve sleep quality
  • Watch screen time: Blue light delays sleep hormones
  • Address discomfort early: Don’t wait until pain becomes chronic

Looking for help with better sleep?

Look for PhysioNow! At PhysioNow, our experienced physiotherapists focus on your complete well-being, not just symptom relief. We take time to understand how your posture, work habits, and daily activities affect your body and sleep. With this information, we can make you a personalized plan to address your concerns.

We offer personalized one-on-one care, education on posture, sleep ergonomics, and relaxation,e exercise plans for flexibility and strength, breathing and mindfulness guidance and more. Come find us at 1 of our 10 locations across the west GTA, including Burlington, Oakville, Mississauga and Etobicoke. Book with PhysioNow today for your first assessment and treatment!

P: 289-724-0448 E-mail: applewood@physionow.ca

Fees and Financing, Health and Wellness, Manual Osteopathy, Massage Therapy, Physiotherapy

5 Ways to Use Your Benefits to Benefit Your Health

Leave a comment

As another year comes to a close, it’s time to get the most of your benefits! At PhysioNow, this is a busy time for our clinic and we encourage all of our patients to take advantage and get the care they need. If you’re like most Canadians, your extended health care benefits reset at the end of the year. Maybe you’ve told yourself you’ll book that physiotherapy session “next week,” or you’ve been meaning to replace those worn-out orthotics but keep putting it off. The truth is, those benefits are there for a reason, to help you stay healthy, pain-free, and active.

How can I use my benefits?

Examples of insurance benefits providers in Canada accepted by PhysioNow including Canada Life, Manulife, Claim Secure, GreenShield, Johnson, and Desjardins

At PhysioNow, we handle all the difficult parts for you. Most insurers will give you an online portal or card with the details of your plan. First, locate that information then all you have to do is bring it with you to your first appointment. Our staff will take care of the rest, and the good news is most insurers allow us to bill them directly, making things simple for you. Please check our fees and financing page for a more complete list of accepted insurances and the benefits of direct billing. Each individual’s plan is different including how much coverage and which services are covered. We encourage you to check with your provider if you are not sure!

Here are five simple ways you can use your remaining benefits at PhysioNow before the year wraps up.

1. Physiotherapy: Get ahead of aches and pains

Physiotherapy isn’t just for injuries, it’s also about prevention. If you’ve been noticing stiffness, recurring aches, or minor discomfort, now’s the perfect time to get it checked. A physiotherapist can assess your movement, posture, and strength to uncover what’s really causing the issue before it becomes a bigger problem.

In conclusion, using your benefits for physiotherapy sessions can help you:

  • Recover from pain or injury faster
  • Improve mobility and strength
  • Prevent future problems with targeted exercises
  • Improve balance or decrease chance of falls
  • Learn strategies to improve your posture

Physiotherapy can make sure you go into the holidays and new year feeling good about your health!

2. Massage therapy: Ease tension and reset your body

Man receiving registered massage therapy services

With busy schedules, long hours at desks, and colder weather setting in, muscle tension builds up fast. Massage therapy is a great way to relieve stress, reduce muscle tightness, and improve circulation.

Many insurance plans cover registered massage therapy (RMT), making it an easy way to use your benefits. Whether you’re dealing with chronic tension, postural strain, or just need a mental reset, this is your chance to end the year feeling refreshed. Many of our patients use massage therapy regularly throughout the year as a preventative and maintenance strategy. If we can stop the pain from happening in the first place, that’s the best way to do it!

3. Manual osteopathy: Restore balance and mobility

Manual osteopathy focuses on how the body’s structure, muscles, joints, and fascia, all work together and influence each other. As such, this is a very holistic style of treatment that incorporates many different manual therapies. Gentle hands-on techniques can help you improve your body’s alignment, mobility, and circulation.

If you’ve been dealing with headaches, back stiffness, or general fatigue, manual osteopathy can act alone or even complement your physiotherapy or massage care. By working on multiple systems at once, it restores overall body balance. While a relatively newer service, it it being covered under many extended health care plans now, so it’s worth checking if it’s included in yours.

4. Orthotics: Skip the foot pain

Custom orthotics

Worn-out or poorly fitted orthotics can cause more harm than good. If your feet, knees, or lower back have been sore lately, it might be time for an update. If you work a job or have al lifestyle that requires you to be on your feet a lot, orthotics can make a huge difference in fatigue and comfort.

Custom orthotics are designed to support your unique foot structure and help align your body from the ground up. At PhysioNow, our physiotherapists can assess your gait and provide a prescription for orthotics. These are often partially or fully covered under many benefit plans and can be shipped directly to our clinic, making life convenient for you. Additionally, your physiotherapist can then ensure the fit and make any adjustments necessary before you take them home.

Your feet do so much for you everyday. Investing your remaining benefits here means investing in long-term comfort and stability.

5. Braces and Supports: Protect and prevent

Brace for ACL Injury
An example of an ACL brace by DonJoy, they are often made to custom fit each knee

From ankle braces to wrist supports, these tools can help stabilize joints, reduce pain, and prevent further injury, especially if you’re active or recovering from a strain. At PhysioNow, we offer a range of off the shelf braces or even custom knee braces. Keep in mind that some insurances may require a doctor’s note for reimbursement.

Using your extended health care coverage at PhysioNow to get properly fitted braces ensures you’re getting professional-grade support with advice from health care professionals.

Ready to use your benefits?

Your extended health care benefits are designed to help you feel your best, not just when something goes wrong. Use them efficiently to keep you moving, balanced, and healthy. Don’t let them go to waste!

If you’re not sure which services are covered or what would help you most, our team can guide you through your options and tailor a plan that fits your goals and your benefits. If you have more questions, please contact our PhysioNow team at Phone: 289-724-0448 or Email: applewood@physionow.ca or feel free to walk in to one of our clincis! We have 10 locations across the west GTA from Burlington, Oakville, Mississauga to Etobicoke. Don’t let your benefits go unused, book with PhysioNow today!

acupuncture, Chronic Pain, Health and Wellness, Physiotherapy

First-Time Acupuncture? Here’s What You Should Know

Leave a comment

If you’ve been searching for pain and anxiety relief, you may have come across acupuncture treatment in your search. We are pleased to announce that PhysioNow offers acupuncture services in Mississauga, Oakville, Burlington and Etobicoke. More people are turning to acupuncture to help manage pain, reduce stress, and support their overall well-being. At our physiotherapy clinic, all acupuncture treatments are provided by licensed physiotherapists so you get a blend of traditional techniques with modern, evidence-based care.

Whether you’re curious about acupuncture for pain relief or wondering how it might help with anxiety, read on to find out everything you need to know about this technique and what to expect at your first appointment.

What is acupuncture?

The size of the needles will differ depending on which body part is currently being treated

Acupuncture is a treatment that originated in Traditional Chinese Medicine (TCM) and has been practiced for thousands of years. It involves inserting very thin, sterile needles into specific points on the body to promote natural healing, improve circulation, and restore balance. Modern research supports the use of acupuncture, especially in certain conditions like headaches. It has been shown to help stimulate the nervous system, release endorphins (your body’s natural painkillers), and even improve mood regulation.

Why we combine acupuncture and physiotherapy

Many people try acupuncture for pain relief or stress, and in combination with physiotherapy, it offers even more benefits. When provided by healthcare professionals like physiotherapists, you can trust you’re receiving holistic, evidence-proven care. Acupuncture is just one of the potential tools of a physiotherapist and you can trust that it is a safe, targeted treatment option that fits into your overall rehabilitation plan. Our physiotherapists at PhysioNow that practice needling have all been publicly recognized and registered by the College of Physiotherapists Ontario in having the proper training and ability to perform these treatments safely.

If you’re searching for acupuncture in Mississauga, Oakville, Burlington, or Etobicoke, then you’re probably looking for one of the following:

Acupuncture is part of a holistic treatment strategy. In health care, this is the idea that all of the human systems are connected, including mentally and physically. As a result, to treat someone, we must treat all parts of them. In other words, it is a whole-body, integrated approach.
  • Pain management: Acupuncture may help reduce muscle tension and inflammation. Next, we combine it with physiotherapy exercises for conditions like back pain, neck pain, or sports injuries to restore function
  • Anxiety and stress support: Research suggests acupuncture can help calm the nervous system, making it helpful for stress and anxiety relief. We know that stress can be a big driver of pain and disability in our injured patients and is very important to address
  • Enhanced recovery: By improving circulation and reducing muscle tightness, acupuncture can prepare your body for better results during physiotherapy sessions
  • Whole-body approach: Physiotherapists use acupuncture as part of a bigger plan, combining it with manual therapy, exercises, and education to ensure we address the root cause of your symptoms

What to expect from your first acupuncture session

Walking into your first acupuncture appointment at PhysioNow can feel a little intimidating, but knowing what to expect can help you feel at ease. You will meet your treating physiotherapist, and the session may be structured as follows:

  1. Initial assessment: Your physiotherapist will start by discussing your symptoms, medical history, goals, and how you move. They will ensure that acupuncture is appropriate and safe for your condition
  2. Develop a personalized treatment plan: The acupuncture points chosen will be based on your specific symptoms and areas of need, whether it’s pain relief, stress reduction, muscle tension. If you have chosen to participate in physiotherapy as well, then treatment may also include more classic methods such as manual therapy, therapeutic exercises, and more. For the sake of this blog, we’ll focus on the acupuncture part!
  3. The acupuncture treatment: The needles are very thin, and most people feel little to no discomfort when they’re inserted. You may feel a dull ache or tingling sensation, which is normal and a sign the treatment is working
  4. Relaxation time: Needles typically stay in place for about 15–30 minutes while you relax in a comfortable position
  5. Aftercare: Some people feel deeply relaxed after treatment, while others notice pain relief within hours or days. Some normal, but minor side effects to note can be soreness, mild bleeding or bruising, fatigue, dizziness, or becoming lightheaded. Everyone’s reaction is different and your physiotherapist will tell you how to take care of yourself and what to watch for
  6. Follow-up sessions: The frequency of treatment will depend greatly on individual factors. Your physiotherapist will discuss their recommendations and help you set up a treatment plan for success!

Ready to get started?

Acupuncture can be a powerful tool for pain relief, anxiety, and overall well-being. This is especially true when delivered by expert physiotherapists who understand your body’s mechanics. If you’ve been looking for acupuncture treatment in Mississauga, Oakville, Burlington, or Etobicoke, look for PhysioNow! Book with us today for your first assessment and treatment! You can find us at 289-724-0448 or applewood@physionow.ca. Please feel free to contact us with any further questions you may have.

Images by FreePik

Exercise, Health and Wellness, Physiotherapy

Mobility vs Flexibility: Why You Need Both for a Healthier, Happier Body

Leave a comment

When most people think about movement, the first thing that comes to mind is flexibility—how far you can stretch or reach. But there’s another equally important piece of the puzzle: mobility, and this is often the neglected one. While the two terms often get mixed up, they’re not the same thing. And understanding the difference can change the way you move and exercise. First, we’ll start by defining the two terms and how they come into play in your daily life. Next, we’ll describe general training principles for improving both, and where to find help if you’re struggling with poor flexibility or mobility.

What is flexibility?

Flexibility is your body’s ability to lengthen muscles with the help of an external force—like gravity, another person, or even your own hand. Think about reaching towards your toes, or pulling your heel toward your glutes to stretch your thigh. These are classic stretches!

What are the benefits of stretching?

Lots of research has been done about stretching benefits. Some of the pros for stretching may include:

  • Helping to lower the risk of injuries
  • Improving performance in sport and movements
  • Helping to correct postures and muscle imbalances
  • Improving circulation which can lead to better post-exercise recovery
  • Expanding your range of motion and tissue length

Consistent stretching is how we improve our flexibility. In order to get the benefits stretches should be held for extended periods of time, and may improve flexibility with as short as 4 minute sessions.

Can you stretch too much?

Yes, stretching is not a cure all and like with any exercise, you must use safe techniques and avoid overstretching to prevent injures. Muscles pulls or strains are the most common types of injury, especially if you go into a stretch too quickly or too forcefully. A bit of discomfort while stretching is okay, but it shouldn’t be sharp pain or linger after ending the stretch.

What is mobility?

Mobility goes beyond flexibility. It’s about actively moving your joints through their full range of motion while being able to maintain control and coordination. For example, if you struggle to do a full squat without your heels lifting or your back rounding, this is not a flexibility but a mobility issue. Mobility combines flexibility, strength, balance into a functional movement. For example, flexibility is being able to touch your toes while mobility is when you are able to lift and hold your leg.

What are the benefits of mobility?

  • Better functional movements like squatting, or reaching overhead
  • Improved techniques for lifting
  • Lower risk of injuries during sports and daily activities
  • Improves joint health and decreases stiffness

On the other hand, a lack of mobility can lead to several issues.

  • Loss of range of motion without regular practice
  • Lack of mobility leading to poor technique leading to strains or compensation patterns

Why do we need both?

Dancers are a great example of how flexibility must be paired with strength and control to avoid injuries

Ultimately, flexibility without mobility leaves you prone to injuries, while mobility without flexibility limits your range of motion. For real world examples, think of a gymnast that has incredible flexibility but lacks the strength and control for safe movement. Alternatively, a weightlifter might have strong, stable joints but tight, stiff muscles and joints that prevent proper form.

In everyday life, you need both. Think about:

  • Getting up from the floor without help
  • Reaching for the top shelf with ease
  • Carrying groceries or kids without back pain
  • Playing with your kids on the floor without feeling stiff the next day

How can physiotherapy help?

At PhysioNow, we recognize the importance of a holistic view of your body. We will help you create a personalized plan to improve mobility, flexibility, strength and overall movement fitness. These plans will take into account your personal goals, whether its a sport or spending time with your kids. We can use different treatment techniques such as:

  • Targeted stretching to improve flexibility
  • Strengthening exercises for joint control
  • Mobility drills tailored to your daily activities or sports
  • Balance training to build core control and confidence
  • Hands-on therapy for pain relief and improved movement

You don’t have to live with stiffness, aches, or limited motion, look for PhysioNow! We can help you move better, feel stronger, and stay injury-free. With 10 locations across the GTA from Burlington, Oakville, Mississauga, and Etobicoke, it’s easy to find us! Get started on your fitness journey and book your first assessment and treatment today!

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

Physiotherapy Tips to Stay Active & Injury-Free This Summer

Leave a comment

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!

Pictures by FreePik

Foot Pain Management Mississauga, Fracture Rehabilitation, General Category, Health and Wellness

Compression Stockings: A Beginner’s Guide

Leave a comment

What are compression stockings?

Compression stockings, also known as compression socks, are specially designed clothing worn on your lower body. Sometimes, they help with certain medical conditions like issues with circulation, decreasing risk of blood clots or sometimes, they are worn to decrease pain and discomfort. They apply a gentle amount of compression, or pressure, to the feet, ankles, and sometimes legs. In turn, this helps deal with fluid retention and swelling in the lower body and/or to help improve blood flow in the area.

There are many different kinds of compression stockings that can be obtained over the counter or with a prescription. For example, they vary in length (knee, thigh, waist high), and the amount of pressure (measured in mmHg) they apply to the limbs.

Who should wear them?

You do not need a diagnosis or a prescription to wear compression stockings. Generally, they are safe for most people to use. Because of this, there are lots of different reasons people might wear compression stockings. For example, you might wear them if you are:

  • Working on your feet all day
  • A frequent flier
  • Sitting or are inactive a majority of the day
  • Pregnant and have issues with swelling
  • Recovering from a surgery or a fracture in the lower body
  • Dizzy often when switching positions (sitting to standing etc)
  • At risk for circulation issues (diabetic, varicose veins, blood clots)

How do compression stockings work? Do they hurt?

Compression stockings are very comfortable to wear. The pressure should full snug but not uncomfortable. They do not cut off circulation but instead, the goal is to help “pump” the blood and return it back to the heart. If the blood has trouble getting out of the lower body, it can end up pooling in the legs causing swelling and discomfort. Additionally, a lot of compression stockings will be tightest at the ankle and then looser as they go up the leg to further intensify the “pumping” effect.

How do I pick a pair of compression stockings?

If you are getting a pair for medical reasons, your doctor will likely write you a prescription indicating the type of compression stocking you should get and the amount of pressure it should exert. They will also measure your leg to see which size is appropriate for you. If you are just getting a pair over the counter, you should get the lowest amount of pressure first to see if it suits your needs. If not, then you can try a higher pressure.

How do I take care of them?

Just like any piece of clothing, compression stockings need to be regularly washed after use. Follow the washing instructions on the label to ensure they stay in good quality and maintain their compressive effects. Most compression stockings last between 3-6 months. Over time and with repeated wear, they will start to lose their elasticity. Once they stretch out, it is recommended that you invest in a new pair so to continue to benefit from its effects.

If you are looking for help or to be measured for compression stockings, PhysioNow has many experienced rehabilitation professionals to help you out. We have Physical Therapy, Athletic Therapy, Massage Therapy, Manual Osteopathy, and more to offer. Book with PhysioNow today for your first assessment and treatment.

Exercise, Health and Wellness, Knee Pain, Sports Injuries

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

Leave a comment

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

Leave a comment

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!

Photos designed by Freepik

Exercise, Health and Wellness

Getting Active: 5 Activities for Beginners!

Leave a comment

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.