• Never carry more than 10% of your body weight
• Always wear a backpack over both shoulders
• Pack heavy items closest to your spine

We often associate back pain with growing older, but these days many children and young people are experiencing back pain discomfort too. Often, the cause of the back pain for children is a result of carrying excessive loads to and from school in ill-fitting backpacks.

What happens when you wear a heavy backpack?

The spine is made of 33 bones called vertebrae and between the vertebrae are discs that act as natural shock absorbers. When a heavy backpack, with too much weight is placed on the shoulders of a child it can pull them backwards. To compensate this imbalance, the child may bend forward at the hips or arch the back, which can cause the spine to compress the discs unnaturally.

Too cool for school.

Children are fashion conscious and are vulnerable to peer pressure. They may start carrying their backpacks over one shoulder because they think it looks better and feels easier. But when they do this, they increase the chances of developing lower and upper back pain, and can strain their neck and shoulders. Habitually carrying the pack over one shoulder will make muscles strain to compensate for the uneven weight. Bring your child with you when you purchase the pack to make sure they really like it – and have them try it on in the store to make sure it fits properly!

Injury, pain and strain.

Carrying backpacks that are too heavy, and slinging them over one shoulder can cause muscle strain, muscle spasm, and back pain in the short term and speed the development of back problems later in life if not corrected. An ill-fitted backpack use can also lead to poor posture and rounded shoulders. Back packs that have tight narrow straps that dig into the shoulders can interfere with circulation and nerves.

Choose the right backpack.

• Lightweight and as small as possible
• Comfortable fitting
• 2 wide, adjustable shoulder straps
• Waist strap
• Padded back, and several compartments so heavy items can rest against the back.
• The top of the backpack should not extend above the shoulders when seated the bottom of the backpack should be slightly lower than the waistline

For more information, or to have a physiotherapist assess the fitting of your child’s backpack, please contact our clinic to book an appointment.

Now that the warmer weather is here, it’s very appealing to get outside and enjoy the fresh air – and for many people that enjoyment includes running. Running is really a fabulous form of cardiovascular exercise, but unfortunately it can also lend itself to some very common injuries. Here are a few tips to keep you running healthy:

Listen to your body.

If something doesn’t feel right – it probably isn’t. Being aware of your body signs and signals is the first step to being a healthy runner. We all have weaknesses, imbalances and asymmetries in our bodies that with a repetitive activity like running, can sometimes lead to problems. If you’re experiencing pain, stop running for 3 days. After 3 days if you have no pain, then ease your way back into your running program.  If you still have pain after 6 days, it’s time to see your physiotherapist to assess the issue.

Avoid the terrible too’s.

Doing too much, too soon, too fast is the #1 cause of running injuries. You need to give your body time to adapt to faster times and longer distances. Your muscles and joints need time to recover so they can keep up with your performance demands. Don’t rush the process. Stick to your running plan or schedule, and always take 1 complete rest day per week to give your body time to recover and repair. Increase your running goals gradually.

Cross-train.

Running is repetitive, and uses the same muscles over and over. Some of these muscles become over active and tight, while others become weakened. Running injuries, especially knee and hip related problems, are often a result of muscle weakness or imbalance. Cross-training and strength exercises for your core and lower body can help with these issues. Mix up your workouts. Go for a bike ride or a swim, and engage some or your different muscle groups.

Stretching.

Stretching is important. Make it a part of your pre and post running routine. Runners tend to be tight in predictable area such as; the hips, the knees, the hamstrings and the calf muscles. Stretching should be relaxing and never painful. Move slowly into your stretches and don’t rush. Hold them for 30 seconds and do not bounce. Ask a physiotherapist for a stretching program that will specifically target the aforementioned areas.

Wear the right shoes.

Your shoes are a very important piece of equipment. Have a foot or shoe specialist analyze your gait and fit you properly. If you start to feel pain while running such as sore arches, shin pains or achy knees – again, listen to your body. It’s time for a new pair of shoes. A good rule of thumb is to change your shoes approximately every 400 miles. Wearing the wrong shoes can lead to many foot problems. If you are experiencing foot issues – custom orthotics may help. Consult with a podiatrist.

References:

http://www.treloarphysio.com/blog/artic

It’s great to see more kids than ever involved in athletics and organized sports. But research shows us that sport is the main cause of injury in adolescents.
Active growing children will go through normal aches and growing pains. The pain usually only lasts a few days, they are in mild discomfort, and it doesn’t really inhibit their activity. Often rest or a few days off sport will help these cases.
But if children are experiencing the following symptoms…
Visit your physio or MD for diagnosis and treatment.
 Pain that lasts over 4 days
 Increasing sharp pains
 Pain that gets worse with activity
 Pain that stops participation
 Limping or favouring the injury or body part
 Not sleeping well
 Redness or swelling around the area – or talk of numbness
Most common injuries in children are: ankle sprains, wrist sprains or fractures, sore backs from poor posture, scoliosis and knee pain.
Understanding kid’s physical abilities during different stages of their lives is the best way to help support them to stay active and safely develop their athletic abilities. It can also help parent’s understand and detect if their child may have physical restrictions or an injury that needs to be treated by a physiotherapist.
TIP TO REMEMBER: Early treatment results in less time away from sport, and generally less treatment.

PHYSICAL LITERACY
What is physical literacy? Physical literacy is when kids have developed the skills and confidence to be active in lots of different sports and physical activities.
These skills are developed through a variety of structured and unstructured activities. The activities will change and adapt as kids grow in age and ability.
 0-3 years: Encourage early movement
 3-5 years: Expand on play, and keep it fun
 5-8 years: Increase the focus on fundamental movement skills
 8-12 years: Introduce more complex skills as kids are ready
LTAD – Long Term Athletic Development
Children, youth and adults need to do the right things at the right time to develop in their sport or activity. Understanding the LTAD stages (Long-Term Athlete Development) can help define the level and skill set your child should display at different stages of their life.
 Stage 1 – 0-6 years: Active Start
From ages 0-6 years, children need to take part in unstructured active play that incorporates a variety of body movements. It’s the ABC’s of movement – Agility, Balance, Coordination and Speed.
 Stage 2- girls 6-8, boys 6-9 : FUNdamentals
School age children need to participate in a variety of well-structured activities that develop basic skills. Focus is on fun with minimal competition.
 Stage 3 – girls 8-11, boys 9-12 : Learn to Train
Children at this age should be ready to begin training and learning general sports skills. Focus is on training and learning skills to a number of activities – not specializing on just one sport.
 Stage 4 – girls 11-15, boys 12-16 : Train to Train
At this stage athletes are ready to consolidate their sport specific skills and is a major fitness development stage. You may see special talents emerging, and they do their best in order to win. Focus should still be on training skills with winning the secondary emphasis.
 Stage 5 – girls 15-21, boys 16-23: Train to Compete
Athletes enter this stage if they have chosen to specialize in one sport and excel at the highest level of competition possible. This is high-volume, high-intensity training. Nutrition, sport psychology, injury prevention and injury management become very important.
 Stage 6 – girls 18+, boys 19+: Train to Win
 Stage 7 – any age of participation: Active for Life

REFERENCES:
http://canadiansportforlife.ca
http://activeforlife.com
http://firstinphysio.com.au

Gardening is a great outdoor activity that can be both meditative as well as physically active. Unfortunately, many avoid gardening since it can aggravate the back, hips and knees. Gardening does not have to be an impossible task, simply follow these tips listed, and gardening can be an enjoyable hobby once again.

GETTING STARTED

Preparation is an important part to keeping your body happy and healthy. Make sure to do the following before doing any gardening.

• Have the Proper Tools Ready:
   Do your body a favor and get tools with longer, adjustable handles. This will allow your body to maintain a more neutral position.
   For heavy lifting, use a wheelbarrow so your muscles are able to do less work.
   For kneeling, get knee pads to lessen the impact on the knee joint.

PLAN YOUR GARDEN

Create a more manageable garden: think high, think small. Consider a standing garden that is raised high enough so you don’t have to bend at all. Also, having a smaller garden means less weeding and maintenance which can save the wear and tear of the joints.

WHILE GARDENING

Now that the preparations have been made, it’s time to start gardening! Please keep these tips in mind the entire time you garden.
Learn and Practice Safe Posture: When gardening it is important to try to stay upright as much as possible. Constant bending can create strain in the lower back and can seriously aggravate the muscles and joints of the back.

Perform Proper Lifting Techniques:
1. Keep a wide base of support
2. Squat down bending at the knees and hips only.
3. Maintain a straight back
4. Keeping the load close to your body, slowly lift by straightening your legs
5. When travelling with a load, be sure to keep your back neutral, not twisting to either side.
Alternate Hands and Feet: Share the work equally with right side and left side. This will allow your body to work longer with less strain.

Take Frequent Breaks: Focus on time, not task. Start with taking a break every 15 minutes for the first few days of gardening, if your joints are not irritated then you can increase the time to every 30 minutes.

Stretching is very important to joint and muscle care. Give yourself about 10-15 minutes to warm up your muscles and relax your joints prior to gardening. It is also imperative to stretch during breaks and after gardening as well.

The following are a few stretches that will help maintain a healthy body.

Stretch your Neck …

• Bring your chin down toward your chest to stretch the back of your neck.
• Hold the stretch for 20 seconds, then return to the neutral position.
• Keep your shoulders stable and tilt your right ear toward your right shoulder, looking straight ahead.
• Hold the stretch for up to 20 seconds, then tilt your left ear to your left shoulder and hold for another 20 seconds.

Stretch your Shoulders …

• Stand upright and cross one arm across your body
• Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder
• Hold for between 10 and 30 seconds

Stretch your Wrists….

• Hold one arm straight out in front.
• Use the other hand to bend the wrist and point the fingers towards the floor, applying gentle pressure.
• Hold for between 10 and 30 seconds.

Stretch your Lower Back…

• Begin to lean backward slowly – It may help to maintain your balance if you bend your knees slightly.
• Gently bend backward with your hands on your hips. As always, do not bend to the point of feeling pain.
• Hold this position for ten seconds. You should feel a slight stretch in your lower back and/or the front of your hips.
• Gently return to standing erect. Repeat these stretches 2-3 more times or as needed.

Stretch your Calfs…

• Stand about three feet from a wall. Place your hands on the wall
• Put your right foot behind you ensuring your toes are facing forward.
• Keep your heel on the ground and lean forward with your right knee straight until you feel the stretch.
• Hold this for 30 to 60 seconds. Repeat on the other leg.

THROUGH IMPROVED PHYSICAL CONDITIONING

The golf swing is a complex coordinated movement of muscles and joints in our body.

The spine itself is required to rotate to near maximal ranges of motion in two directions as we complete our backswing, downswing and follow through. The modern swing has seen increased emphasis on power (and distance) generated from our torso, creating larger demand on our core, obliques, middle and lower back. As it pertains to golf – spine and abdominal fitness not only improves performance and controlled motion, but decreases the risk of injury as golfers execute the repetitively hazardous action of the swing. A warm-up is also very important as we prepare our muscular engines for several hours of physical activity.
Physiotherapists are frequently involved with numerous clients experiencing stiffness, weakness, and/or pain in their spines, shoulders, elbows, knees and ankles. There are many exercises, manual techniques, and modalities that our therapists use to improve the physical health of these areas of concern. Strength and mobility in these areas is extremely important for a healthy and happy golf season.

2 Exercises to help achieve better function for golf.
We recommend that you contact a physiotherapist before commencement of these exercises to ensure you execute them properly.

#1– Turning Drill
This turning drill helps train the body to use the muscles of the trunk, not the arms.
 Assume the normal set-up position and cross your arms to place hands on opposite shoulders
 Keeping the elbows close to the body, turn to the top of the back swing with your head down. Concentrate on feeling the coil in your trunk
 Hold this position for a few seconds, then uncoil gradually, and move into a balanced follow through position, (arms still crossed), and hold 3 seconds.
 Perform 20 times
Apply this to your game:
As stated from the professionals at FITfor GOLF, “This drill is designed to help you feel the correct turn. It helps maximize trunk rotation while minimizing side bending or tilting of the spine.”

#2 Core Strength Drill
This core strengthening drill helps train the body to use your abdominals, increasing power and stability. (resistance band or tubing req’d)
 Anchor one end of exercise elastic tubing or band to a doorknob or railing
 Assume the normal set-up position holding the elastic in both hands
 Start your backswing, progressing to a maximum of ½ backswing by moving your arms away from your body while you activate your abdominals against the resistance of the elastic.
 Slowly return to the start position.
 The same can be performed for the ½ follow-through with using the resistance from the elastic.
 Perform 10-20 times, for each of the backswing and the follow-through.
Apply this to your game:
As stated from the professionals at FITfor GOLF, “It is important to focus on initiating motion with the abdominal muscles rather than with the legs. Power and stability come from your abdominal muscles.”

Sources:
Collins, Justin – Licensed Physiotherapist – Arthritis and Sports Medicine Centre – Ancaster ON
FITforGolf; Skills & Drills Manual (http://www.fitforegolf.com/index.html)
HGCC, Tee Shots June 2015 (http://matchplaygolfmarketing.uberflip.com/i/523005-10-hgcc-june2015

Being in a car or a plane for long periods of time can make anyone sore, but for those with injuries, long travels can be a nightmare. While there is likely no way of preventing all aches and pains that are associated with long travel, there are several things you can do to decrease the pain and recovery time.

Travel and Muscle Soreness
Before going on any trip, prepare yourself for the long haul.
Bring extra pillows, back roll and/or neck support- these things will help keep your back in a neutral position and alleviate any strain or pressure. If you are on the shorter side, bring a pillow to sit underneath your feet so that the knees are at a 90 degree angle.
Keep Hydrated – It is important to keep hydrated before, during and after long trips. Dehydration can cause muscle cramps and tightness, so be sure to have easy access to water at all times.
Schedule Smart- If you are driving a long way give yourself ample time to take breaks so you can get your body moving again. If you’re flying, try to get a time where less people will be riding, this will allow you more space to move during your flight.
Wear Comfortable Clothing- When traveling it is important to take the time to get moving and stretch, this can be very tough when in restrictive clothing, so do yourself a favor and wear something flexible.

On a Plane

Travel ligh t- The lighter you travel the less you’ll have to carry. Heavier bags will increase the strain on joints and muscles.
Request and aisle seat- This will allow you the space you need to move freely. it will also allow you more opportunities to stand up and stretch.
Get moving- It is important to get up, walk around and stretch your muscles. Doing this will warm up your muscles, decrease tension, and increase blood flow thereby preventing muscle and joint soreness.
Leave the work at home- Doing work on a plane may not allow for good body posture and may also cause unnecessary stress. If possible, try to keep the work to a minimum.

In a Car

Adjust your seat – If you’re driving the seat should be positioned close enough to the steering wheel, and knees a little above your hips. If you are a passenger, feel free to adjust the seat throughout the trip.
Get moving in and out of the car- Pull over from time to time to get out of the car, walk around and stretch. During the car ride, flex and relax muscles such as the toes, ankles and legs to increase blood flow through the body.
Be aware of your grip- If you’re driving be sure to occasionally change up your grip. The traditional ‘ten and two’ hand grip can cause tension in the neck.

Get Prepared
Before you travel … If you’re planning on being away for a week or more, it is important to have an exercise program that will continually increase your strength and keep you mobile!

Make sure to let your physiotherapist know about your future travels

1.) Quit smoking : If you smoke, make a plan to quit! Within months of quitting, the risk of a heart attack is greatly reduced. Within a year of quitting, lung capacity and breathing can improve by 10%.
2.) Cut down on sugar: More than 6 teaspoons per day has been linked to cardiovascular disease and other health issues.
3.) Try a meatless meal once per week: Plan to have one vegetarian meal each week. Eating more legumes can help manage diabetes and improve cholesterol levels.
4.) GET ACTIVE! You don’t have to spend hours in the gym, but make activity part of your everyday routine. Physical activity combined with healthy eating can help control and prevent heart disease.

What is heart disease?

Heart disease refers to many conditions affecting the structure and function of the heart. The most common of these is coronary artery disease (heart and stroke). This occurs when calcium, cholesterol, fat and other substances in the blood build up on the walls of arteries. This restricts the amount of blood flow through the artery.

Who does it affect?
About 1.4 million Canadians are affected by heart disease.
Risk factors:
 Lack of physical activity
 Smoking
 Unhealthy eating habits
 High blood pressure
 High cholesterol
 Stress
 Diabetes
 Family history
 Age (men 45 or older, women 55 or older; postmenopausal women)
What can I do about it?
Get active! Physical activity combined with healthy eating habits can help control and prevent heart disease. Physical activity decreases the development of many risk factors listed above. Your energy levels can increase while stress levels fall, and improvements in sleep and digestion can result. Physical activity can also contribute to the prevention of osteoporosis and certain cancers.  By following the Canadian Physical Activity Guidelines, you can greatly improve your heart health.

Canadian Physical Activity Guidelines
18 – 64 years old:
– 150 minutes of moderate intensity to vigorous intensity physical activity per week in 10 minute intervals. Moderate intensity refers to activities like walking, swimming and cycling. Vigorous intensity refers to activities like running, aerobic classes and sports such as soccer.
– Strengthening exercises twice a week. Examples include weight training, yard work and carrying groceries.
65 and older:
– 150 minutes of moderate intensity to vigorous intensity physical activity per week in 10 minute intervals
– Strengthening exercises twice a week
– Balance and flexibility exercises should be incorporated into weekly activities to prevent falls and enhance joint mobility. Examples include tandem walking, standing on one leg, yoga and housework.
Book a 15 minute complimentary consultation with a therapist regarding your heart health!

References:
1 Canadian Physical Activity Guidelines and Canadian Sedentary Behaviour Guidelines. (2015). Retrieved April 27, 2015, from http://csep.ca/english/view.asp?x=949
2 Heart Disease – Heart Health. (2015, February 12). Retrieved April 27, 2015, from http://healthycanadians.gc.ca/diseases-conditions-maladies-affections/disease-maladie/heart-disease-eng.php
3 The Benefits of Physical Activity. (2013, December 1). Retrieved April 27, 2015, from http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.8907587/k.56D5/The_benefits_of_physical_activity.htm
4 What Is Atherosclerosis? (2014, August 4). Retrieved April 27, 2015, from http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis
5 What is heart disease? (2011, October 1). Retrieved April 27, 2015, from http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3682421/k.48B2/Heart_disease__What_is_heart_disease.htm

Osteoarthritis, commonly known as the wear-and-tear arthritis , is a condition in which the natural cushioning between joints and cartilage wears away. When this happens, the bones of the joints rub together resulting in pain, swelling, stiffness, decreased ability to move and, and in some cases, can lead to bone spurs.

Osteoarthritis is the most common type of arthritis, and the knee is the most commonly affected area. Unfortunately almost everyone will eventually develop some degree of osteoarthritis.

CAN YOU DODGE THE OSTEO BULLET?

Age . The ability of cartilage healing decreases as a person gets older.
Weight . For every extra pound you carry, your knees feel three to five pounds of pressure. You don’t have to be ideal weight, but every pound counts.
Heredity . Genetic mutations can make a person more likely to develop osteoarthritis
Gender . Women ages 55 and older are more likely than men to develop osteoarthritis
Repetitive stress injuries . Some jobs that require activities such as kneeling, squatting or heavy lifting are more likely to increase osteoarthritis of the knee because of the constant pressure on the joint.
Athletics . Athletes that play soccer, tennis, or long-distance runners may be at higher risk for developing osteoarthritis of the knee. However , regular moderate exercise programs can strengthen joints and actually decrease the risk of osteoarthritis.

SPOT THE SIGNS

• pain that increases when you’re active, but gets a little better with rest
• swelling
• feeling of warmth in the joint
• stiffness in the knee, especially in the morning or when you have been sitting for a while
• decrease in mobility of the knee, making it difficult to get in and out of chairs or cars, use the stairs, or even walking
• creaking, crackly sound that is heard when the knee moves

FIGHT THE PAIN

The primary goals of treating osteoarthritis of the knee are to relieve the pain and return mobility. Your health care provider or therapist can help you determine the type of treatment that works best for you. Treatment plans will typically include a combination of the following:

• Exercise . Strengthening and stretching the muscles around the knee makes the joint more stable, more flexible and decreases pain.
• Weight loss . Losing even a small amount of weight, if needed, can significantly decrease knee pain from osteoarthritis.
• Physical Therapy. If you are having trouble with daily activities, physical therapy can help. Physical therapists teach you ways to strengthen muscles and increase flexibility in your joints.
• Pain relievers and anti-inflammatory drugs. Over-the-counter choices can help with pain such as acetaminophen(Tylenol), ibuprofen (Advil, Motrin), or naproxen sodium (Aleve). Don’t take over-the-counter medications for more than 10 days without checking with your doctor.
• Injections into the knee. Steroids are powerful anti-inflammatory drugs that help with pain management. These injections replace the damaged synovial fluid in your knee with a natural substance that protects, cushions and lubricates the joints. These injections allow for better mobility and help to reduce pain.
• Braces. There are two types of braces: “unloader” braces, which take the weight away from the side of the knee affected by arthritis; and “support” braces, which provide support for the entire knee and allow you to keep moving.
• Surgery. When other treatments don’t work, surgery  is a good option.

Sources:
http://www.webmd.com/osteoarthritis/guide/ostearthritis-of-the-knee-degenerative-arthritis-of-the-knee
http://www.arthritis.org/living-with-arthritis/pain-management/tips/25-treatments-for-hip-knee-oa.ph p
http://www.mayoclinic.org/diseases-conditions/osteoarthritis/basics/definition