FoundationPW_Freedom to Run: Back Pain Recovery

FoundationPW_Freedom to Run: Back Pain Recovery

Helping You Re-Build Your Foundation

NEWSLETTER

www.FoundationPhysio.com

INSIDE: • Don’t Ignore Your Back Pain • How to Take Care of Your Back • Exercise Essentials • Healthy Recipe

• Sudoku Challenge • Specialist Spotlights

CITYPLACE

383 Front Street West Toronto, Ontario M5V 3S8 Phone: 647-350-5800

MAKE YOUR STORY BACK PAIN RECOVERY Our team has been working diligently to create the safest experience for you and our staff. We are following new policies, PPE, and procedures to keep you healthy. Book the appointment you’ve been missing, whether in-clinic or virtually, today! We’re Back Open & Booking Clients FIND THE FREEDOM TO RUN

Fax: 647-350-5900 MON – FRI | 7am – 8pm SAT | 9am – 5pm

DOWNTOWN CORE

123 Edward Street, Suite 100 Toronto, Ontario M5G 1E2 Phone: 416-979-3022 Fax: 416-979-3023

MON & WED | 8am – 7pm TUES & THURS | 7am – 7pm FRI | 8am – 4pm

514 King Street East Toronto, Ontario M5A 1M1 Phone: 416-703-5885 Fax: 416-703-5886 MON, WED, THURS | 12pm – 8pm TUES & FRI | 8am – 8pm SAT | 9am – 5pm CORKTOWN

MAKE YOUR STORY BACK PAIN RECOVERY FIND THE FREEDOM TO RUN

Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. 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. Back Pain Solutions You’re in luck: Back pain can be cured! There are a number of back pain remedies, which include the use of strength exercise, physiotherapy, and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications, and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, your physiotherapist, massage therapist, and chiropractor at Foundation Physiotherapy & Wellness can help. Contact our nearest location today or visit our website online at www.FoundationPhysio.com to find out more about how we can help you take charge of your back pain.

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine, and nerve damage. As one of the most common physical complaints, a large percentage of the Canadian population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift, or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches, and cramps associated with a back pain problem can cause you to be irritable—ruining your good time. What Causes Back Pain? The following are some of the leading causes of back pain: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination

PATIENT SPOTLIGHT

“I had a full recovery from a very painful back injury thanks to Ryan. He was able to identify the problem and tailor my recovery plan accordingly. Very attentive, professional, and empathetic. I was able to return to my full potential with physical activity in no time! I would highly recommend Foundation Physiotherapy and Wellness to anyone in need.” – H.E. I was able to return to my full potential with physical activity in no time!

www.FoundationPhysio.com

REBUILD YOURSELF

BACK PAIN PREVENTION Tips to Help You Stay Pain-Free

A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back.

Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. 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, don’t slouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running, and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain, or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you. Sources: www.apta.org • www.acatoday.org/Patients/Health-Wellness-Information/ Back-Pain-Facts-and-Statistics • www.ninds.nih.gov/Disorders/Patient- Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

Book Your In-Clinic or Virtual Appointment Visit our booking calendar at foundationphysio.com/book We can help you achieve freedom from your pain.

OUR SERVICES

MANUAL THERAPY

WHAT IS MANUAL THERAPY? Referred to as “hands-on therapy,” Manual Therapy is a specialized treatment method performed by manipulating joints and soft tissue with nothing more than the hands. The most common types include Manual Traction, Massage, and Joint Mobilization/ Manipulation. HOW CAN MANUAL THERAPY HELP? Manual Therapy relieves pain, reduces swelling, decreases restriction, improves range of motion, and mobilizes joints. An individualized treatment plan will be designed for the specific needs that get you moving again. Some targeted exercises may focus on improving strength and balance, while others may focus more on improving your range of motion – all with the goal of improving your overall function.

• Physiotherapy

• Chiropractic

FEATURED SERVICE

• Pelvic Health Physiotherapy

•Massage Therapy

• Pre & Post Pregnancy Program

•Acupuncture / Dry Needling

• Custom

• Running Program

Orthotics & Braces

•Vestibular Therapy

LEADERSHIP SPOTLIGHTS MATTHEW LAING

WANT MORE GREAT CONTENT?

Director, Registered Physiotherapist PT, BPHE, MScPT, Manip. Dip. PT., FCAMPT, CIDN

Since my teenage years, I’ve always va l ued the s t rong connec t i on between community, sport & exercise, and health care in our overall health. Our clinic, Foundation Physiotherapy & Wellness, was built to help connect those pillars of health. With a goal of helping people move pain free and find community through sport and activity, my professional journey began as a graduate of the University of Toronto, where I received both a Masters in Science in Physiotherapy in addition to a degree in Physical Education and Health. Having received a Diploma of Manipulation and Fellowship of the Canadian Manipulative Therapists and more recently, a Certification of Intramuscular Dry Needling, I’ve been able to treat a wide range of injuries and clients. Working with me, you can expect a combination of hands- on Manual Therapy techniques, Dry Needling, and focused exercise prescription to provide an individualized program to help you reach your goals faster. In my spare time, you can find me playing on the rink playing hockey, on the tee box golfing, or in the gym practicing what I preach!

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www.FoundationPhysio.com

Welcome to Foundation Physiotherapy & Wellness! Along with Matthew, I RAJ SUPPIAH Director, Registered Physiotherapist, Certified Sport Physiotherapist, Vestibular Physiotherapist PT, BHScHons, MScPT, Cert. MDT, Cert. Sport PT

EXERCISE ESSENTIALS USE THIS EXERCISE TO RELIEVE BACK PAIN

Four Point Trunk Flexion & Extension Start on hands and knees. Arch your back up to the ceiling as high as you comfortably can, and hold. Then, arch your back the opposite direction as low as you comfortably can, and hold. Repeat 6 times.

helped co-found this practice in 2011 on the passion of delivering high quality health care in a progressive, non-traditional setting. We have seen this company grow beyond what we ever envisioned! Despite running the business, my heart still lies in helping clients and practitioners reach their outcomes. Clinically, I have a special interest in treating spine and sport conditions. As a certified sport physiotherapist, I have extensive experience working with elite level athletes. I have managed health care teams and treated athletes at a variety of international and national level sporting events. I also have post-graduate certifications in the McKenzie method, vestibular rehabilitation (treatment of vertigo and dizziness), concussion rehabilitation and advanced manual therapy. I use a unique blend of communication, manual therapy, movement patterning and functional retraining to attain outcomes. At my core, I am a family man, and improving myself as a person and father is integral. Another passion of mine is giving back to my community - whether it be through volunteer work, mentoring future physiotherapists or constantly working on improving the business. I LOVE learning about people, places, and cultures. I’m a fan of the Toronto Raptors, 90’s hip hop, and entrepreneurship. Despite my aging knees, exercise and sports are still a part of my life (although more of it is now watching sports instead of playing). I can small talk about ANYTHING, so challenge me!!

Relieves Back Pain

Always consult your physiotherapist or physician before starting exercises you are unsure of.

Exercises copyright of