AmpedPT_Is Your Back Ready for Hockey?

September 2020 NEWSLETTER Helping You Re-Build Your Foundation

THE RINK Our rink at Amped is 120' x 65' - a perfectly sized area with a real ice surface for training skill development. THE GYM Our 4000 sq. foot high performance gym has all the tools to help you tran- sition from injured to return to your sport even better than you were be- fore you were hurt. PHYSIOTHERAPY CLINIC Manual Therapy. Movement. Exercise. This is physiotherapy done differently. This is physio- therapy theway it works best. With your body, not with machines. Amped Physiotherapy is here for YOU. Our mission at Amped Phys- iotherapy is 3-fold: to help you re- cover from your injury, to help you avoid unnecessary medications and surgeries, and to give you the tools you need to improve your strength and fitness levels.

HOCKEY IS BACK! IS YOUR BACK READY FOR HOCKEY?

CORE VISION TRAINING

Amped CORE training fills the gap in training or post concussion treatment that only focuses on the body.

Book an Appointment Today 613-822-0101

WWW.AMPEDPHYSIOTHERAPY.CA

HOCKEY IS BACK! IS YOUR BACK READY FOR HOCKEY?

Back Pain Solutions You’re in luck: Back pain can be resolved! Research supports a num- ber of interventions to address your back pain that don’t include surgery. These are the use of physiotherapy, including manual ther- apy and strength exercises, and short-term use of medication. To properly and efficiently treat your back pain, however, you should see an expert. Whether you’ve tweaked a muscle or have a nerve irritation, an Amped physiotherapist can help, by performing a thor- ough evaluation of your back. Back Pain Prevention A little prevention goes a long way. If you want to avoid future epi- sodes of back pain, you can help by being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, pay attention to how you move. Squat or deadlift, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine.

Back pain can hinder your day-to-day activities. Left untreated, it can stop you from participating in exercise, sports (like your hockey season that is about to start), or even to miss work. As one of the most common physical complaints, over 80 percent of the Canadian population will experience back pain at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also interfere with the time you spend with friends and family. Acute pain aside, minor aches and muscle spasms associated with a back pain episode can make you irritable—being in pain or having to be careful all the time puts you in a bad mood! Unfortu- nately, a lot of people don’t seek treatment when back pain strikes. They might assume nothing—except for medication—can help their back pain. Medication may make you more comfortable, but it won’t cure the root cause. Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause.

What Causes Back Pain? • Spinal and coremuscle lack of use • Passive posture • Spinal muscle spasms • Improper lifting technique • Limited hip, spine and thigh flexibility • Poor abdominal, pelvic and backmuscle coordination Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, be ac- tively engaged, and avoid slouching. Use Strength Training Your body has dozens of muscles that protect and control your spine. By lifting weights, you can keep them strong and learn to use your core muscles. Being stronger, you’ll be prepared for quick back movements or heavy lifting. Not sure how? That’s what we do! If you are in pain, call for an assessment. If you want to go over the proper way to lift weights, call us for an assessment. If you need more ideas of how to use your core muscles while you lift, call and make an appointment to talk to one of our physio- therapists. Your back will thank you!

Team Member Spotlight

OWNER, REGISTERED PHYSIOTHERAPIST, BA(HONS)PT, BSCPT, FCAMPT, CSCS, GUNN IMS, SFMA ordan J Burgess

BOOK A PHYSIOTHERAPY APPOINTMENT TODAY 613-822-0101

HTTPS://WWW.LINKEDIN.COM/IN/JORDAN-BURGESS-15701837/ INSTAGRAM - @JORDANBURGESSPT

Refer A Friend!

Who Do You Know That Needs Our Help? If you know someone that may be able to benefit from physiotherapy, please pass along this newsletter or have them call us directly to schedule an appointment.

Exercise Essential

SIDELYING TRUNK ROTATION While lying on your side with your arms stretched out in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.

Helps to relieve lower back pain.

exercises copyright of

w w w . s i m p l e s e t . n e t

WWW.AMPEDPHYSIOTHERAPY.CA

Fun Facts: Hockey

Healthy Receipe

1) No one can definitively say they know for certain when hockeywas in- vented. Some claim it could go back to the 1700’s. While that date has hard- ly been etched in stone, we can look at the first indoor hockey game that was ever organized. This dates back to the 1800’s — March 3rd, 1875 to be exact. The location was in Mon- treal at the Victoria Skating Rink. 2) The Stanley Cup has been around longer than the NHL. The Stanley Cup was created in1893,while theNHLwas established in 1917— quick math says that’s a 24-year difference. The Stanley Cup was named after Canadian Gov- ernor General Lord Stanley of Preston, who donated the trophy. The trophyat the time was only seven inches high.

Cilantro Lime Chicken and Avocado Salsa

3) Since the year 1914, the Stanley Cup has been awarded every single year except for two times. One time was during a Spanish Flu pandemic in 1919 and the more recent one oc- curred in 2005 during theNHL lockout. 4) The first NHL goal ever record- ed was on December 19th, 1917. The goal came from Dave Ritch- ie of the Montreal Wanderers in a game against the Toronto Arenas. 5) Now, about the ice cleaning ma- chine - the Zamboni was invented in 1949 by Frank Zamboni. At Amped, we use a resurfacer from Engo that is electric and green-friendly!

For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced

INGREDIENTS • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil • 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt

DIRECTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.