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Staying healthy in the age of social distancing

Nearly all of us are isolating at home for the good of society. How can we stay physically and mentally healthy during this challenging time?

COVID-19 Updates

At Advantage Physiotherapy, your health and well-being is our top priority.

Managing Tennis Elbow

Tennis elbow, which is also known as lateral epicondylitis/epicondylalgia, is a painful condition that develops when the muscles and tendons that extend from the forearm to the outer portion of the elbow, called the lateral epicondyle, become injured or overworked.

Understanding Repetitive Strain Injuries

A repetitive strain injury refers to recurring pain affecting the nerves, muscles, or tendons of a joint due to tissue damage that is caused by repetitive movements. In the arms, this particular type of injury is also called work-related upper limb disorder or non-specific upper limb pain. Joints that are most commonly affected by repetitive actions include: the wrists, hands, elbows, forearms, shoulders, and neck.

Preventing Shin Splints

A shin splint, which is also known as tibial stress syndrome, refers to a painful shin injury that may occur due to overexerted muscles in the lower legs, having flat feet, an increased body mass index (BMI), or a stress fracture.

Managing Sports-Related Injuries

Sports-related injuries can occur during indoor and outdoor sports, as well as while training or regularly exercising. These types of injuries may be the result of improper training techniques, overtraining, the misuse of equipment or protective devices, an inadequate warm-up, poorly performed stretching exercises, or an unforeseen accident. The most common sports-related injuries include: strains, sprains, dislocations, and fractures. The feet, ankles, shoulders, hips, and knees are most freque...

Exercise during Flight

Flying is a common way to travel, and most people may see it as an opportunity to relax and rest during the trip. However, it is important to remain relatively active while on a plane.

Understanding Muscle Spasms

A muscle spasm refers to a sudden, sharp, and involuntary muscle contraction. The painful spasm that develops is due to the muscle remaining in a contracted position. One of the most common types of muscle spasms occur in the calf muscles, which is often called a Charley Horse. They may also develop in the hand muscles, especially in musicians. Spasms may even arise in muscles within the spine or internal organs such as the bladder or colon.

Spinal Compression Fractures

The bones or vertebrae in the spine are very strong, but sometimes, in certain circumstances such as excessive pressure, repetitive bending or lifting or a physical injury such as a hard fall can damage or weaken vertebrae. When a spinal bone collapses, this is referred to as a compression fracture. For young, healthy individuals these fractures are rare but most likely to occur in those who work at heights or participate in sports like gymnastics, or aerial sports like ski jumping which involv...

Common Cycling Injuries

Cycling is an activity that many people enjoy. Some individuals are more experienced than others, but cyclists of any level may experience injuries. Certain injuries can be avoided and some can be treated at home, while other more serious issues may require a visit to a physiotherapist.

What is Elastic Tape and How Does It Work?

While taping as a therapeutic technique has been used since around the 1800’s, elastic taping, such as Kinesiotape (KT) and Rock Tape, have recently become quite popular in the rehabilitation industry. It is commonly used to treat or prevent muscle and joint related injuries such as sprains and strains, as well as tendinitis.

Risks of overtraining

Training for sports is a balance between overload and recovery. If the physical stress placed on an athlete is greater than what they can handle, imbalances can occur, leading to “nonfunctional overreaching”, defined as overtraining syndrome (OTS). Without adequate recovery, overtraining can result in injury and/or a decrease in athletic performance.

The benefits of good posture

Posture refers to the way you hold your body when sitting, standing, laying, and walking. Good posture helps prevent excessive strain on the joints and muscles of your body, which helps to reduce pain and minimize your risk of injury. Good posture can even boost your self- esteem and mood. While it takes time and effort to train your body to maintain good posture, the health benefits are definitely worth it!

Keeping My Shoulders Healthy As I Age

Musculoskeletal disorders are commonly experienced by older adults and are directly related to a decline in general health and a reduced quality of life, with the shoulder joint commonly being affected. Studies have revealed

Acute Versus Chronic Back Pain - What’s the difference?

Back pain is one of the most common causes of missed days from work and job-related disabilities. The occurrence of back pain is fairly equal for both men and women, and can have a wide ranges of causes. Back pain is generally reported as originating in the lower back, with an intensity that may range from a dull ache to a sharp, intense sensation, and it may be acute (short-term) or chronic (long-lasting). In the majority of cases, back pain is acute, but certain spinal conditions or injuries m...

Joint Aches

Do you experience Joint Aches when it is Cold and Rainy?

Concussions

Concussions have been recognized as a clinical condition for more than 1,000 years, and during the 20th century concussion was studied extensively in boxers. However, interest in concussion didn’t peak in the general population until 2002 when it was determined that repetitive concussion could lead to chronic brain damage, and potentially to progressive neurologic disorders, including punch drunk syndrome, traumatic encephalopathy, chronic traumatic encephalopathy (CTE), dementia pugilisti...

Labral Tears

The labrum is an important cartilage ring that promotes stability and shock absorption in the shoulders and hips. It is attached to the outer rim of the shoulder socket and helps keep the ball of the shoulder in place. The labrum performs that same function in the hip socket. When it gets torn the damage is referred to as a labral tear. In some cases, a labral tear occurs as the result of an injury, but it may also develop over time due to the aging process. In addition, labral tears are often h...

Rotator Cuff Tears

Shoulder pain is a leading musculoskeletal complaint seen in primary care provider offices, with rotator cuff injuries accounting for 64% of shoulder-related visits.

ACL Injuries

Injury to the anterior cruciate ligament (ACL) of the knee is one of the most common and devastating injuries that commonly affects athletes that participate in demanding sports, such as soccer, football and basketball. ACL tears are responsible for approximately 64% of knee injuries in athletes that participate in pivoting and cutting sports, resulting in up to 200,000 ACL reconstructions each year.

Joint Replacement Procedures

The incidence of joint replacement procedures in the United States is high, with over 1 million total knee and hip replacement procedures being performed each year. This number is expected to rise dramatically over the coming years with the aging population due to a higher rate of diagnosis and treatment of arthritis, as well as a growing demand for improved mobility and quality of life.

Sleep Apnea

Sleep apnea is a common sleep disorder that affects more than 18 million Americans. Untreated, the condition can lead to several negative health consequences. Physiotherapy can help individuals with sleep apnea because cardiovascular exercise and physical activity have a positive impact on the symptoms of the disorder.

Pediatric Physiotherapy

Pediatric physiotherapy refers to physiotherapy that is provided by specially trained physiotherapists to infants, toddlers, children and teenagers ranging from 0 to 18 years.

Are you getting enough sleep?

According to the National Sleep Foundation, sleep is a vital component to our health and well-being. While all of the key functions of sleep have not yet been fully uncovered, research suggests that sleep plays an important role in tissue healing, memory, motivation, mood, judgment, perception of events, weight regulation and cleaning of toxins from the brain.

Handling Aches & Pains

Chronic pain is one of the leading conditions that primary healthcare professionals encounter in their practice, particularly in patients over the age of 65. Chronic pain in the older population is associated with a variety of negative effects, including substantial disability due to reduced mobility, avoidance of physical activity, falls, disturbed sleep, depression and anxiety, as well as social isolation. The negative effects of chronic pain in the older population extend beyond the individua...

Bone health & falls

Osteoporosis is a serious health problem that affects one in every three women, and one in every five men over the age of 50. Osteoporosis is a skeletal disorder that is characterized by the deterioration of bone tissue, low bone mass, increased bone fragility, and an increased risk of fracture.

How Exercise Keeps Us Young

Ensuring that your body’s cells are young and healthy is one of the keys to staying young. Current research shows that there is a link between exercise and young, healthy cell DNA. The abbreviation DNA refers to deoxyribonucleic acid, which is the cellular (cell) material that facilitates cell development, growth, proper functioning, reproduction, and overall health. DNA often becomes damaged, but there are specific proteins in the body called telomeres that help protect persistent DNA dam...

Avoiding Ankle Injury

Ankle injuries are commonplace in the athletic population, occurring in athletes of all ages and across all sports. A recent systematic review found that the ankle was the most common site of injury in 24 of the 70 sports studied. Additionally, 22% of sports injuries that ended up in the emergency room were ankle injuries, with ankle sprains being the most common injury, followed by ankle fracture. While the incidence of ankle injury is high in athletes, ankle injury is also quite common in the ...

Dealing with back pain

Back pain is one of the most common health problems that causes physical disabilities. However, if you are experiencing back pain, you don’t have to just grin and bear it.

Managing Jaw Pain

Are you currently experiencing occasional or chronic jaw pain? Both types of discomfort may indicate an underlying problem that needs to be addressed. Untreated jaw symptoms can become long-term conditions, so it’s important to recognize the signs. In this newsletter, we’ll think about jaw pain and how to manage it.

Knee Pain

In this newsletter, we are discussing the prevention of knee pain.

How Cross Training can Maximize Swim Stroke Power

In this newsletter we are discussing how Cross Training can Maximize Swim Stroke Power.

Hiking For Health

Regular physical activity is good for your health and can lengthen your life; the problem is that most of us aren’t getting enough of it. The good news is that exercise doesn’t have to be boring - hiking is a great way to meet the recommended physical activity guidelines, and as a bonus, you get to enjoy the beauty of nature.

Getting fit With Nordic Walking

With how busy life can be, many of us may not be getting enough physical activity, which increases the risk of a multitude of chronic diseases including diabetes mellitus, high blood pressure, obesity, and heart disease.

Enjoying Golf and Preventing Injuries

Golf is a global sport that people of all ages and abilities participate in, that typically involves long periods of low intensity exercise combined with short bursts of intense activity. Regardless of age and ability, golfers are at risk of injuries to the back, knees, shoulders, elbows, wrists and/or hands. But don’t let the fear of injury prevent you from enjoying this rewarding game – golf is a sport that can help you maintain a healthy lifestyle by helping you to gain and mainta...

Managing Arthritis

Arthritis is an inflammatory condition that can affect the joints, cartilage, muscles, and bones in your body. The pain and discomfort that arthritis causes can also lead to a reduced range of motion as well as the loss of normal mobility. The most common form of arthritis is osteoarthritis, which refers to the breakdown of cartilage that provides protection and cushioning for the joints. Osteoarthritis sufferers typically experience mild to moderate pain during the early stages of this conditio...

Managing Foot Pain

It has been estimated that approximately 24% of adults experience issues related to their feet, and the prevalence of injury increases with age. The pain that an individual experiences with a foot injury can be disabling, and can negatively affect their mood, self-care abilities, and their overall quality of life; further, it can increase the risk of falls. The most common sites of foot pain include the mid-foot/arch region (25.6%), first metatarsal head (the big knuckle of your great toe) (20.2...

muscle mass and strength with aging

By 2050, the global population of individuals over the age of 65 will increase by 188%. As a consequence of the aging population, there has been a noticeable increase in the prevalence of “diseases of aging”, including sarcopenia. Sarcopenia has recently been described as a “syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength with the risk of adverse outcomes such as physical disability, poor quality of life, and death”.

Reducing Joint Pain and Restoring Mobility

If you suffer from joint pain that is restricting your range of motion and interfering with your daily activities, there is help available. Physiotherapy can help to reduce your joint pain and improve your mobility by incorporating a variety of techniques into a treatment program, including manual therapy, stretching and strengthening exercises.

Osteoporosis and Bone Health

Osteoporosis is the most common bone disease found in humans and is often silent until it’s complicated by fractures that typically occur following minimal trauma. Osteoporosis is characterized by low bone mass, bone tissue deterioration, bone architecture disruption, decreased bone strength, and an increased risk of fracture. These fragility fractures represent approximately 80% of all fractures in menopausal women over the age of 50 years and result in increased mortality, morbidity, chr...

Back to school tips

With the school year quickly approaching parents should be mindful of the potential hazards of their child’s backpack. Wearing a backpack that is too heavy or improperly proportioned can result in a number of adverse effects including neck pain, mid- and lower back pain, poor posture, headaches, and muscle strain, among others.

Managing Calf Strains

In this newsletter we are discussing how to recognize the signs of a calf strain along with management and treatment approaches including physiotherapy.

CrossFit: Strength and Conditioning

CrossFit is a high intensity training regimen that is characterized by workouts that are short, intense, and constantly varied. Several slightly elevated risks for injury have been reported in relation to CrossFit exercises, but applying proper strength training and conditioning principles as well as maintaining good form can reduce the risk of injury and help CrossFit enthusiasts remain active and healthy.The Basics of CrossFitCrossFit is a full-body, strength and conditioning program that comb...

Summer Travel Tips

You may be thinking about taking a summer vacation over the next few months, and while this may sound exciting, it has the potential to be a little hazardous to your health. Travelling results in prolonged periods of sitting in awkward, cramped spaces, whether it be in a car or on a plane, and possibly prolonged periods of standing while waiting in lineups at airports in combination with heavy lifting of luggage. Dehydration is very common with travel too.

Managing Back Pain

A healthy lower back helps keep our bodies upright, allows us to bend, twist and move and supports most of our body weight.

Dealing With Neck Pain

Have you been experiencing frequent neck pain or stiffness? Many adults are currently struggling with this issue. Recurring pain that is not properly addressed can dramatically decrease your quality of life so it should not be ignored.

Hiking

Regular exercise improves your health and lengthens your life. But this doesn't mean you have to spend long hours within the walls of a gym or be confined to the sidewalks of your neighborhood. Hiking is an excellent way to break up a monotonous exercise routine and get away from the stress of daily life.

Staying active in winter

People who enjoy engaging in outdoor activities may be tempted to become less active when the winter months set in, but there are several ways to continue getting regular exercise during this time of year. For instance, cross-country skiing is described as a low injury-risk sport that offers numerous health benefits, and research even shows that mortality rates among skiers tends to be lower than other individuals in the general population. This particular activity helps build muscle and improve...

Repetitive Strain Injuries

Are you suffering from recurring pain in one of your joints? You may be experiencing a repetitive strain injury and this painful ailment may become chronic if it is not treated properly. Your joint may also suffer long-term effects if it does not heal correctly. If you’re experiencing chronic joint pain due to a repetitive strain, the licensed physiotherapists at Advantage Physiotherapy may be able to help you experience less pain and better manage your discomfort.The Basics of Repetitive ...

Tennis Elbow

Did you know that although Tennis Elbow has been named due to its common affliction of tennis players, anyone can experience pain due to injury of the muscles and tendons near the elbow?

Chronic Pain from Muscle Imbalances

If you suffer from chronic pain, you’re not alone; approximately one third of Americans have the same medical condition. Not only can chronic pain be debilitating, it can also have a negative impact on your social and psychological wellbeing. Pain is your body’s way of signaling that something is wrong, so don’t ignore it! If you’re experiencing chronic pain, the licensed physiotherapists at Advantage Physiotherapy may be able to help you reduce and better manage your pe...

How to Prevent Shin Splints

A shin splint, which is medically referred to as tibial stress syndrome, is a painful injury to the shin that commonly affects runners, but also dancers and other athletes.

The Rewards of Group Workouts

Have you ever tried working out on your own and have found your motivation to get out to exercise decrease? Regular exercise provides individuals with numerous health benefits, including: reduced risk of developing health problems and diseases, increased energy levels, a heightened mood and even improved mental performance. Compared to exercising alone, group workouts are the best alternative that can boost your motivation as many people have noted.

Keep Running - Preventing and Treating Running Injuries

Running is a common exercise which is beneficial for lower extremity strength and resilience. Despite its benefits, some research findings show that approximately 80% of runners experience injury related to the activity every year. Therefore, taking measures to curb the associated risks is an important component of a runner's routine for a pain free activity. Your physiotherapist is an excellent source of advice and information on avoiding running injuries and optimizing your performance on the...

The importance of good posture

While carrying out activities such as daily chores, working, running errands, or taking care of children, maintaining good posture may be the last thing on a person’s mind. However, neglecting your posture could lead to health problems over time. There are specific muscles in the body, known as postural muscles that help keep the body upright. Bad posture may lead to overstretching of some muscles, while others may become stiff and tight. When standing, bending, or lifting objects improper...

Get Up and Go with a Healthy Diet

Maintaining a healthy diet and exercising regularly helps ensure that the body has enough nutrients and energy to perform daily tasks without experiencing pain or getting quickly fatigued. Proper diet and exercise reduces the risk of developing health problems. Eating an ample amount of fruits and vegetables is especially important as they contain antioxidants that protect healthy cells from oxidative stress. Oxidative stress is described as the damage that foreign or toxic substances can cause ...

2015 March - Sports Injuries

With March Madness just around the corner in addition to the NBA and NHL playoffs, many people will soon be gearing up for various types of athletic events. Although regular exercise is highly recommended to promote optimal health, engaging in rigorous activities often pose the risk of suffering from injuries, especially if special precautions are not taken. Preventing injuries is the best way to get the most out of sports activities and stay healthy. Here are a few recommendations that have pro...

2015 Feb - Calf Sprain

Understanding Calf Sprains A calf strain is a painful injury that is the result of a pulled or torn calf muscle. The pain is usually felt in the back of the lower leg immediately after the injury has occurred and some people report hear a popping sound if the calf muscle actually fully tears. Individuals who engage in sports activities on a regular basis, such as tennis, squash, or running, commonly suffer from calf strains, but any type of activity that causes the calf muscle to contract too a...
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