NOVAphysiotherapy_Tips for Preventing Avoidable Injuries

NOVAphysiotherapy_Tips for Preventing Avoidable Injuries

HEALTH & FITNESS The Newsletter About Your Health and Caring for Your Body

INSIDE: How Can I Prevent These Injuries? • COVID-19 Health & Safety Protocols • Exercise Essentials • Success Story

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TIPS FOR PREVENTING AVOIDABLE INJURIES WI TH PHYS I CAL ACT I V I T Y

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BEDFORD Southgate village 540 Southgate Dr. Unit 202 Bedford, NS B4A 0C9

TIMBERLEA 101-501 Timberlea Village Pkwy. Timberlea, NS B3T 0J1

DARTMOUTH 201 Brownlow Ave. Unit 19 Dartmouth, NS B3B 1W2

Quality, Personalized One-on-One Care Serving Halifax and the Surrounding Communities Since 2004

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P: 902-405-3535 F: 902-405-5959

P: 902-444-3535 F: 902-444-3536

P: 902-405-4545 F: 902-405-4546

TIPS FOR PREVENTING AVOIDABLE INJURIES WI TH PHYS I CAL ACT I V I T Y

No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible. Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over-stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact Nova Physiotherapy today. What are some common injuries? At Nova Physiotherapy, our licensed physiotherapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuries occur due to improper techniques or overexerting your body. Some of the most commonly sustained injuries include sprains, strains, and tendinitis. Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a ligament is stretched beyond its limits or torn, while strains occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another.

Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physiotherapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physiotherapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. Tendinitis is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physiotherapy treatments, since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function. We can help you take hold of relief. Call Nova Physiotherapy today (Bedford: 902-405-3535, Timberlea: 902-444- 3535, Dartmouth: 902-405-4545) or visit our website at novaphysiotherapy.ca to schedule an appointment.

PA I N R E L I E F I S H E R E : C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D A Y !

HOW CAN I PREVENT THESE INJURIES?

While it is always a wise decision to consult with a physiotherapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physiotherapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals.

• Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Nova Physiotherapy today. One of our dedicated physiotherapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!

Call one of our clinics today or visit our website at novaphysiotherapy.ca. We can help you avoid common injuries and find relief from your pain today!

SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:

S U C C E S S S T O RY I’ve come to Nova Physio

in Timberlea several times for different issues over the last 9 years. I know by the way that I’m treated here that they truly

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

want to help me. They have complete care and professionalism for their patients. If it’s last minute and there are cancellations, they have a great staff that will call you about an opening. Try to book ahead, spots fill quickly, because of how amazing they are! – C. S.

Tell Your Friends About NOVA Physiotherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!

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CHEST & SHOULDER STRETCH Stand with good posture, then interlace your fingers behind your back. Press your hands up until you feel a stretch across the front of your shoulders. Hold for 15 seconds and repeat 3 times. EXERC I SE ESSENT I ALS HELPS TO RELIEVE CHEST & SHOULDER TIGHTNESS.

PREPARE FOR YOUR APPOINTMENT PREPARE FOR YOUR APPOINTMENT

ARRIVE ON TIME It is very important to be at the clinic for you It is very important to be at the clinic for your appointment time as our new schedules involve more cleaning procedures. Stay in your car or outside the clinic and you will be called in when your therapist is ready for you. a point e t ti e as our new schedules involve more cleaning procedures . Stay in your car or outside the clinic and you will be called in when your therapist is ready for you . appointment time as our new schedules involve more cleaning procedures . Stay in your car or outside the clinic and you will be called in when your therapist is ready for you . ARRIVE ON TIME It is ery important to be at the clinic for you I It is very important to be at the clinic for y appointmen time as our ne sche ules i v l m r cleaning procedures . Stay in your car or o tsi t e clinic and you wi l be a led in when yo r t rapi t is ready for you .

COME ALONE We have no waiting room or seating in the treatment rooms and are required to screen and record any additional persons entering our clinic . Please let our staff know in advance if you require a chaperone . We have no waiting roomor seating in the treatment rooms and are required to screen and record any additional persons entering our clinic. Please let our staff know in advance if you require a chaperone. COME ALONE We hav om or seating in the treatment roo d are required to screen and record any additional per s entering our clinic . Please let our staff kno in advance if you require a chaperone . COME AL E We have no waiting r om or seating in the treat ent rooms and are required to screen and record any additional persons entering ur clinic . Please let our staff k ow in advance if you require a chaperon .

Exercises copyright of

WEAR A FACE MASK All clients who enter our space are required to be wearing a mask . We ask that you bring your own mask to your appointment . A homemade mask , bandana , or buff are all acceptable . Our offices will have some supplies on site , but are limited and we will be charging a small fee for a mask . All clients who enter our space are required to be wearing a mask. We ask that you bring your own mask to your appointment. A homemade mask, bandana, or buff are all acceptable. Our offices will have some supplies on site, but are limited and we will be charging a small fee for a mask. WEAR A FACE MASK All client o enter our space ar required to be weari ask . We ask that you bring your own mask your appointment . A homemade mask , bandana , ff are all acceptable . Our offices will have s supplies on site , but are limited and we will be charging a small fee for a mask . EA F All clients who enter our space are required to be wearing a mask . We ask that you bring your own mask to your appointment . A homemade mask , b ndana , r buff are all acc ptable . Our offices will h ve some supplies on site , but ar limited and w will be charging a small fe for a m sk .

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

novaphysiotherapy.ca

SPECIALIST SPOTLIGHT JOE L GRANDY, BScPT, PHYS I OTHERAP I ST

PERSONAL ITEMS Please leave all personal items including jackets , water bottles , purses , and coffee cups in your vehicle during your appointment . Please leave all personal items including jackets, water bottles, purses, and coffee cups in your vehicle during your appointment. PERSONAL ITEMS Pleas l ve all personal items including jackets , water bottles , purses , and coffee cups in your vehicle during your appointment . PERSONAL ITEMS Please leave all personal items including jackets , water bottle , purses , a d coffee cups in your vehicle during your appointment .

Originally from Dartmouth, NS, Joel graduated from Dalhousie University with a Bachelor of Science in Physiotherapy in 2006, after completing a Bachelor of Science fromDalhousie in 2003. Joel joined Nova Physiotherapy in 2006 andworked at the Timberlea clinic for 3 years. He then worked in private practices in Queensland and NewSouthWales, Australia, before rejoining the Nova team in August, 2010. Joel also has training in acupuncture, sports injury rehab, gait analysis and custom orthotic therapy.

USE WASHROOM PRIOR Please note that there will be no washrooms available to the public except in the case of an emergency . Please use the washroom at home prior to leaving for your appointment . Please not tha there will be no washrooms av ilabl to the public except in the c se o an emergency. Please use the washroom at home prior to leaving for your appointment. to the public except in the case of an emergency . Please use the washroom at home prior to leaving for your appointment . to the public except in the case f an emergency . Pleas use th washroom at home prior to leaving for your appointment . USE WASHROOM PRIOR Please note that there will be no washrooms available USE WASHROOM PRIOR Please note that there will be no washrooms available

POST GRADUATE COURSES INCLUDE: • Certification in Biomedical Dry Needling • Advanced Lumbopelvic Complex Certification

ONLINE PAYMENT OPTIONS We are not accepting cash payments at this time and would like to avoid use of POS machines if possible . We encourage you to contact our admin team to discuss and arrange contactless online payment options . We are not accepting cash payments at this time and would like to avoid use of POS machines if possible. We encourage you to contact our admin team to discuss and arrange contactless online payment options. ONLINE PAYMENT OPTIONS We ar t ac epting cash payments at this time and would like to avoid use of POS machines if possible . We encourage you to contact our admin team to discuss and arrange contactless online payment options . ONLINE PAYMENT OPTIONS We are not accepting cash payments at this time and would like to avoid use of POS machines if possible . We encourage you to contact our admin team to discuss and arrange contactless online payment options .

• Level 2 & 3 Upper Quadrant Orthopaedic Manual & Manipulative Therapy • Level 2 Lower Quadrant Orthopaedic Manual & Manipulative Therapy • Acupuncture AA1 (AFCI) • Running Injuries • C0-3 Segmental Dysfunction Role in Primary Headache • Cervical Spine: Latest Research Informing Clinical Practice • APTEI Lumbar Spine Mobilizations & Manipulation/ Thoracic Spine Mobilizations • APTEI Sacroiliac Joint and Pelvis Complex (Part I and II) • Building the Ultimate Back: fromPrevention & Rehabilitation to Performance • Principles of Athletic Taping • Gait Analysis & Custom Orthotic Therapy • Shirley Sahrmann Level I: Movement Impairment Syndromes • Lyn Watson Level 1 Shoulder Physiotherapy Joel promotes and maintains an active lifestyle and can often be found on the field playing soccer or spending time with his family and chasing around his two young children.

HAND SANITIZING Once you enter the clinic , you must stop at the hand sanitizing station and sanitize your hands . Our receptionist must observe you complete this task . Please ensure they are available and watching before continuing . Once you enter the clinic, you must stop at the hand sanitizing station and sanitize your hands. Our receptionist must obs rv y u complete this task. Please ensure they are available and watching before continuing. HAND SANITIZING Once you t clinic , you must HAND SANITIZING Once you enter the clinic , you must stop at the hand sanitizing station and sanitize your hands . Our recep ionist must observe you complete this task . Please nsure they are available and watching before continuing . op at the hand sa itizing station and sanitize your hands . Our receptionist must observe you complete this task . Please ensure they are available and watching before continuing .

TO ENSURE YOUR SAFETY AND THE SAFETY OF OUR TEAM , PLEASE ADHERE TO THESE GUIDELINES TO ENSURE YOUR SAFETY AND THE SAFETY OF OUR TEAM , PLEASE ADHERE TO THESE GUIDELINES TO ENSURE YOUR SAFETY AND THE SAFETY OF OUR T AM , PLEASE ADH RE TO THESE GUIDELINES