VitalityPhysioWellness_Get Back in the Running

VitalityPhysioWellness_Get Back in the Running

N E W S L E T T E R Caring for Your Body & for Your Health

WWW.VITALITYPT.CA | (613) 425-7700

GLOUCESTER

4184 Spratt Road Gloucester, ON K1V 0Z6

HOURS Mon-Thurs | 7AM – 8PM

Fri | 7AM – 4PM Sat | 7AM – 3PM

111 Shuttleworth Drive Ottawa, ON K1T 0W7 FINDLAY CREEK

GET BACK IN THE RUNNING PAIN-FREE SOLUTIONS FOR YOUR RUN WE ARE OPEN AND HERE FOR YOU! Seeing all of our clients has been such an amazing feeling. The entire staff missed you all! Your health and safety remain our top priority! We have put into place the VITALITY STANDARD policy and procedures for creating the safest environment. We will guide you every step of the way. To Keep Up with Our Clinic News and Policies, Follow Us on Social Media! fb.com/VitalityPhysioWC instagram.com/vitalityphysio

HOURS Mon, Tues, Thurs | 10AM – 8PM

Wed | 7AM – 8PM Fri | 7AM – 3PM

(613) 425-7700

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INSIDE:

• Get Back in theRunning: Pain-Free Solutions for Your Run • SteerClearofBackPainbyAdjusting YourRunningTechnique • SudokuChallenge

• SuccessStory • HealthyRecipe • ExerciseEssentials

GET BACK IN THE RUNNING PAIN-FREE SOLUTIONS FOR YOUR RUN

The knee is the most complex part of the body. As a hinge joint, it is responsible for bearing weight and limiting movement to a back-and- forthmotion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap). These are all held in place by the knee joint and surrounded by ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports and recreational activities (especially running!) can create a higher risk of injury. Why Does My Knee Hurt? There are several knee injuries that can result from running. Some of the most common include: Hamstring Strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. One or more of these muscles can become strained, or even torn, through excessive use or injury. You can avoid hamstring tears by doing strengthening exercises of both the hamstrings and glutes, as theywork together to bearweight. Stretching your hamstrings and quadriceps (the muscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping themwarmand loose, thus decreasing your risk of straining them. Meniscus Tear. A meniscus tear is one of the most common knee injuries. It occurs when

band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be avoided by doing thorough stretches before a run, preventing the band from becoming too tight. If you are suffering fromany of these conditions, or you are experiencing knee pain in general, it is important to schedule a consultation with a physical therapist. We will conduct a thorough physical evaluation to create a diagnosis and determine where your pain is stemming from. Afterward, we will create a customized treatment plan based on the needs of your diagnosis and the severity of your symptoms. Our treatment plans will incorporate both passive and active therapies for treating pain. Passive therapies are aimed at pain relief and healing, including specialized treatments such as manual therapy, ice and heat therapies, ultrasound, or electrical stimulation. Active therapies are aimed at increasing strength, flexibility, range of motion, and overall function. These include condition-specific exercises and stretches that will target the affected area and any areas that may be contributing to the pain. Wewill alsoprovide a slow-motion video analysis of your running formalongwith restorative tips and techniques to avoid further injuries. Call us at (613) 425-7700 today or visit our website at vitalitypt.ca to book your in-clinic or virtual appointment.

the knee is twisted or rotated in a way that it shouldn’t be, especially when your full weight is put on it. Both knees have twomenisci, which are C-shaped pieces of cartilage that cushion your tibia and femur. When a meniscus is torn, the surrounding areas can become painful, swollen, or stiff. The movement in your knee may also be limited, making it difficult to bend or extend the knee. Patellar Tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. That tendon is known as the “patellar tendon.” The patellar tendon works together with your quadriceps to allow you to run, jump, and kick. However, when the tendonexperiences excessive overuse, it can become torn and inflamed, resulting in patellar tendinopathy. Those with patellar tendinopathy typically experience pain between the patella and tibia. You may only notice the pain while running or working out at first, but over time it can become more frequent and severe, interferingwith daily activities. You can prevent patellar tendinopathy by strengthening your thigh muscles and improving your running techniquewith the help of a physical therapist. Iliotibial Band Syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run from the outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs when the IT

LEVEL UP YOUR MI ND WI TH SUDOKU Object of the Game: Place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. Benefits of Sudoku: • Improve your memory and stimulate your mind. • Keep your brain active to reduce the effects of Alzheimer’s. • Increase your power of concentration. • Take hold of a sense of accomplishment in finding the solution!

FUN & GAMES SUDOKU CHALLENGE

I M P R O V E Y O U R M O V E M E N T : C A L L ( 6 1 3 ) 4 2 5 - 7 7 0 0 T O D A Y T O B O O K A N A P P O I N T M E N T

STEER CLEAR OF BACK PAIN

ADJUSTING YOUR RUNNING TECHNIQUE COULD HELP YOU AVOID BACK PAIN!

Did you know that theway you run could be causing your back pain?Most people have something in their style of running that can cause long-term wear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on the body. We are trained to treat running disorders and teach corrective running techniques. By changing theway you run, it is possible to eliminate and prevent back pain.

including the abdominals, hamstrings, gluteals and hip flexors. An imbalance orweakness in thesemuscles can lead to pelvicmisalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize

the pelvis by pulling upward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must be done to strengthen both the abdominals and gluteals. Running gives the gluteals a good workout. The abdominal muscles can be conditioned through physiotherapy and easy weight training exercises. Problems with running increase as we age and are a leading cause of

On a daily basis, you run more than any other physical activity. How you run definesmost everything about you, including your physical abilities. We can help you discover that something about the way you runmay be the reason you have pain and help you change it. You run over a million steps in a year. Your run involves many body parts, all interacting together to produce your running style. It’s as natural as breathing, and if any of your six (two

Y O U R U N O V E R 1,000,000 S T E P S I N A Y E A R

ankles, two knees, two hips) weight-bearing joints are not in good alignment, you’re at risk for structural pain. One minor running error repeated millions of times can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis. Often, the cause of back pain is poor strength — specifically, weak abdominal muscles. The pelvis is held in place by numerous muscles,

falls and disability in older adults. At least 20% of adults over 65 have problems with running. This further increases to 50% in adults 85 years old and older. Most of these problems with running are associated with underlying diseases. For more information about how Vitality Physiotherapy &Wellness Centre can help you, call us at (613) 425-7700 or visit vitalitypt.ca .

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 So grateful for Andrew’s help

in getting my 10 year old back on the soccer field! She had a terrible ankle injury- Andrew helped her through recovery while making it fun, keeping her spirits

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

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

Tell Your Friend About Vitality Physiotherapy & Wellness Centre! We appreciate your confidence in us and will do our best to help those you refer meet their health and rehabilitation goals. Thank you for referring others to us!

positive and maintaining her confidence as an athlete. All visits were extremely friendly, professional & beneficial. Surely the best physiotherapy service we have received in the Ottawa area!! 100% recommend. Thank you, thank you!” – D. M. via 5-Star Google Review

(613) 425-7700 | WWW.VITALITYPT.CA

CHECK OUT OUR VITALITY MVMT METHOD IN ACTION!

HEALTHY RECIPE SPICY LEMON GARLIC BAKED TILAPIA

• 4-6 Tilapia Fillets • 1 tbsp Lemon Juice • 3 tbsp Butter • 1 tsp Garlic Minced • 1/2 tsp Red Chili Powder

• Salt to taste • 1/2 tsp Black pepper Freshly Cracked • 1 lemon Cut into thin slices • 2 tbsp Fresh Parsley Chopped

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE LOW BACK PAIN Prone on Elbows While lying face down on your stomach, slowly raise your upper body up and prop yourself onto your elbows. Hold for 30 seconds. Return to starting position and repeat 5 times. Directions 1. Wash the tilapia fillets and pat them dry. 2. Arrange the fillets in a baking tray. 3. Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. 4. Pour this mixture over the tilapia. 5. Arrange lemon slices in between the fillets. 6. Pre-heat the oven to 180 degrees C (350 Degrees F). 7. Bake the fish for 15-20 minutes. 8. Garnish with fresh parsley. 9. Serve hot.

(Mina Rezk, PT, helping his client with Hip Mobility.)

Why Do I Have Hip Pain? The hips and knees are two very different types of joints: the hips are ball-and-socket joints that act as a support for your upper body weight, while the knees are hinge joints that allow for the forward- and-backward motions within the joint. People can experience hip and knee pain together or separately. The hip and knee jointswork in together to provide the optimum function for the lower extremities; however, sometimes a condition resulting in pain with these joints can cause their function to go awry. Sometimes hip or knee pain originates within the respective joint; however, it is also possible that the pain you feel in your hip or knee may be rooted in a different part of the body. For example, a problem with the hip joint may transmit a pain signal to the knees, and vice versa. Since the hips and knees are both parts of the same kinetic chain, theymake up a combination of weight-bearing joints thatmust function together in harmony in order for your body and posture to function properly. If one part of the kinetic chain is out of balance, stress may be placed on another joint. How Our Vitality MVMT Method Can Help Our Approach has onemain focus; YOU. This system focuses on helping each individual reach their full potential of living a healthy, pain-free life through movement. This method is the keystone of our effort, and we strive to educate each person on the importance of being in-touch with their body.

Exercises copyright of

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

Call us at (613) 425-7700 to get started today on your road to wellness with our Vitality MVMT Method.

WWW.VITALITYPT.CA