SOS Physiotherapy: Move Freely Again

SOS Physiotherapy: Move Freely Again

The Spinal Column The Newsletter About Your Health And Caring For Your Body

ISSUE NUMBER 28 MAKING ISOLATION SPECIAL: CELEBRATING LOVE DURING COVID-19

It’s June 2020 and the Covid-19 pandemic continues to dominate our lives. My spring calendar was quickly cleared of all social occasions, further education courses, and vacation plans. By 5 weeks into social isolation and our SOS clinic temporary shut- down, I’d cleaned our house more times than I can count, added tons of decor to our home, filled our freezer with meals, sampled at-home exercise programs, tried lots of experimental baking, and completed every season of Schitt’s Creek and the Great Canadian Baking Show (I was on a real Dan Levy kick)! By week six I was pretty over this whole social

It’s important for 2020 couples to have the opportunity to mourn the loss of the wedding they planned---whether having an intimate ceremony this year or rescheduling entirely, many couples have been forced to let go of the dreams of their perfect day. It is a situation that’s tough for me to fathom, and I have been doing all I can to make my 2020 wedding friends feel loved and supported! It’s a weird season, but in the end, these moments of love are even more special, and bring so much light to a dark time. For our California wedding friends, we filmed a video of well wishes for them to watch the morning of their wedding. The two of them and their dog went to a beautiful park in California and said their vows (which Tim and I got to watch later). We’re still waiting to hear when the new date will be, and we can’t wait for our trip, whenever it happens.

My friend from physiotherapy went ahead with her wedding date on June 6, 2020! Her photographer wasn’t comfortable attending the wedding to take photos for them, so she reached out and asked me to come, wear a mask, and snap some photos! It was an absolute honour to get to be in attendance with the couple and their immediate families to document their special day.

isolation thing. So, much to my delight it was back to work in the clinic for June 1, 2020---but my social calendar has remained as empty as can be. Summer 2020 was going to be one filled with celebrations and special occasions---a summer of cherished friends and family getting married. I had been anticipating a trip to California with my husband to celebrate a friend’s wedding. A close friend of mine from physiotherapy school was supposed to say her “I Do’s” in early June. A cherished friend from camp I met a decade ago is scheduled to get married at the end of July. To cap off a packed wedding season, my younger sister will be getting married at the end of August! I know her special day will still be the most exciting event of my summer, even though it is likely to look different than originally planned. Sometimes it’s truly mind-boggling to think that at this time last year I was in her shoes. Last year, I was anticipating my own wedding day! I realize now how truly blessed I was to have a bridal shower, enjoy a bachelorette party, create a guest list as large as I wanted and spend my wedding day celebrating with all of my loved ones. I often look back on pictures of my own wedding day with so much joy and contentment, fondly remembering it as the “best day ever”. Yet, reflecting on that day, it wasn’t the guests, the meal, the speeches or the party that made it the best day ever (though it certainly helps!). It was the best day ever because I spent it hand-in-hand with the love of my life, making a commitment to forever together.

We’re awaiting news on our July wedding, with the grace to recognize we may be removed from the guest list at anytime, and instead be streaming the wedding to show our support. As for my little sister, I’m waiting for news, hoping and praying that their day will go ahead as planned. I know whatever this summer holds, she’ll head into September 2020 with a wonderful husband by her side! However their big day looks, it’s sure to be one to remember, and I can’t wait to see them promise to love each other forever. Life during a pandemic is better with loved ones by your side, and a Covid-wedding is still an occasion worth celebrating!

INSIDE: • Discover How to Make Kneeling and Bending Easy Again • SOS Physiotherapy Re-Opened!

• SOS On Instagram! • Gardening DO’S and DON’T’S

www.sosphysiotherapy.ca

DISCOVER HOW TO MAKE KNEELING AND BENDING EASY AGAIN

happening, the resulting friction causes a buildup of debris, leading to inflammation, pain and crucial loss of function.

Too often, we take our hardworking knees for granted.Just imagine, the pounding they take doing over a million steps each year! Yet when problems arise, we realize just how complex these large joints are. When you have trouble performing previously simple functions like kneeling, stair climbing and bending down, it’s time to seek help. The How And The Why Why is knee pain so complicated, anyway? Each of your knees are not only the largest joints in your body but are comprised of two crucial connecting systems -- the first acting as a “hinge” between the thigh bone and the lower leg, and the other joining your thigh bone and kneecap. In fact, the way your knee joints are put together allows them to move in several directions in rapid succession. That means that the vast majority of functions you need to perform each day (whether it’s getting out of bed, bending down to empty the dishwasher, crouching to tie your shoe, or simply going upstairs) are only possible when your knees can perform their full range of motion. Consider just one example of the interconnected functions of the knee joint. Your patella (kneecap) is designed to glide up and down within the thigh bone groove. If even a minor injury prevents that from

Knee Pain: The Cause & The Solution: Because the knees’ systems consist of 3 joints, the causes of individual knee pain can vary. In some cases, knee pain occurs from the kind of repetitive motions that athletes routinely inflict on these hardworking joints. Ironically, the other extreme -- never moving very much at all -- can also lead to knee issues. Fortunately, the type of pain you feel and the activity that causes it, often reveal the underlying cause. This allows your physiotherapist to evaluate the specific problem and devise the best treatment plan. For example, dull aching and swelling anywhere in your knee often indicates osteoarthritis. But a stabbing pain on the inside of your knee is a clue that a torn meniscus from injury or overuse may be the culprit. Other parts of your knee that take a beating from overuse include irritation of the tissue below your knee cap. This causes swelling and aching in the front of the knee. If ligaments actually tear (which can happen when you suddenly twist) you may feel that you can’t put weight on your legs at all.

www.sosphysiotherapy.ca

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL AND IN-PERSON TREATMENTS! CALL ANY ONE OF OUR 3 LOCATIONS

Belmont Clinic Belmont Professional Centre 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355

Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212

Northfield Clinic (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)

595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (226) 476-1600

HOW PHYSIOTHERAPY HELPS YOU!

Your physiotherapist’s assessment can refine or even replace more costly diagnostic tools, such as MRIs. Our trained professionals do this by determining what your knees’ current range of motion is, along with the location and nature of the pain, swelling, or stiffness you’re experiencing. These clues allow our team to create a strategy that’s geared to your specific knee problem. Hands-on care to restore ROM and decrease swelling are the keys to solving your aching knee problems. During your physiotherapy sessions, you’ ll begin restoring the crucial fluid circulation in your knee joints, which ensures optimum natural joint movement. PT also builds strength in the muscles surrounding your knees, providing better long-term suppor t for the complex joint system. If you’ re concerned about costly and time-consuming surgery, inject ions or invasi ve tests , contact us today. Our exper t physiotherapists will help you resolve your knee pain issues, while also teaching you methods of protecting your knees in the future, to prevent fur ther pain or injury.

Contact SOS Physiotherapy today to schedule a consultation and figure out how physiotherapy can help make you “posture perfect!”

http://ptcentral.org/2017/01/physical-therapists-guide-to-knee-pain/ http://www.moveforwardpt. com/symptomsconditionsdetail.aspx?cid=b92021cb-a1ec-4f20-8b7e-37d62bc1a52e http://orthoinfo. aaos.org/PDFs/Rehab_Knee_6.pdf

Prepare Yourself for the Summer With These 5 Simple Tips

1. Get outside - This may seem like an obvious one, but not everyone has a strong interest in the outdoors. It can sometimes be difficult, especially on particularly hot or humid days. However, getting outside as often as you can will boost your energy levels and get you some much-needed Vitamin D. Make your way over to your local pool, peruse around nearby shops, or simply take a walk around the neighborhood to get out, get moving, and enjoy the weather! 2. Rearrange your schedule - Adding in even 30 minutes of physical activity into your busy routine can make a big difference in helping maintain your function. Try taking a walk during your lunch break, going to the gym in the morning before making your commute, or even treating yourself to an exercise class a couple nights a week – you deserve it! 3. Get healthy for your summer team - Are you part of a summer sports team? If so, it is important to make sure you prepare your body for the upcoming season beforehand! Use this time to start training, maintaining a nutritious diet, and strengthening the necessary parts of your body. At SOS Physiotherapy, we also offer training and performance classes

to train your body for your specific sport! Contact us to find out how we can get you to your peak performance for your summer team.

4. Start something new - Are you unsure about what you want to do in terms of staying active this summer? Try taking up a new hobby that’ll get you moving! There are several outdoor activities that’ll allow you to take advantage of the warm weather, such as beach volleyball, running clubs, kayaking, rock climbing, or hiking. Try your hand at some of these to see which suits you best! Any new physical hobby will help you get the exercise you need. 5. Contact us for help - At SOS Physiotherapy, we want to make sure you stay safe this summer – we want you to be able to enjoy it! If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us. Our mission is to help you achieve a healthy mind, body, and spirit through our services, whether that be for physiotherapy or fitness training. Whatever the case may be, we are here to help.

CALL ONE OF OUR 3 LOCATIONS TODAY!

SOS On Instagram!

SOS Physiotherapy Re-Opened!

Are you an instagram user? SOS Physiotherapy is! We have been working hard to make our instagram page an additional resource for our valued patients---our extended SOS family! The SOS Physiotherapy instagram page is a wealth of information! Check it out to see: • Exercise tips & tricks, including FORM FRIDAYS

• Information on upcoming events, workshops & webinars; as well as quick-links to register • Wellness tips to keep safe and healthy at home • Patient Testimonials • Posts to introduce you to members of the SOS Physiotherapy Team • Detai ls on SOS Community Engagement • And SO MUCH MORE!

If you receive our clinic emails, you’re well aware that on June 1, 2020, SOS Physiotherapy re-opened our doors for in-clinic revisit treatments! The SOS team have had such a great couple of weeks reconnecting with patients and spending time in-clinic again. We’ve taken every measure to make in-person visits at SOS an incredibly safe and comfortable experience! Everyone who enters the clinic is screened 24 hours before entry, and again upon entry. We’ve increased appointment times, decreased the number of patients and therapists in the clinic at once, implemented thorough sanitization measures, and all patients and staff are equipped with the appropriate personal protective equipment. Your safety and the safety of our SOS physiotherapy team is our number one priority. If you still aren’t ready to join us in clinic, we’re continuing to offer virtual assessment and treatment sessions to move you to better health!

We’re currently in the middle of a 7-PART SERIES on running filled with nuggets of awesome information! We’re excited to use this platform to share our expertise (and our personalities) with the greater community. Feel free to engage with us, ask questions in the comments, and share posts you found helpful!

We can’t wait to connect with you online! Find us @sos_physiotherapy --- let’s get digital!

www.sosphysiotherapy.ca

KW In Bloom

Patient Testimonials

"I would recommend SOS, and keeping your appointments, you have nothing to worry about... they are the best of the best!!!" "Thank goodness SOS is OPEN for business. Saw my amazing Physiotherapist today... Their new set up for Covid-19 protocol is very thorough. I would recommend SOS, and keeping your appointments, you have nothing to worry about... they are the best of the best!!!" - Karen Vogel "As soon as I returned yesterday, my fears have been put to rest." "Hats off to SOS Physiotherapy! ...I was a little leary returning back to the clinic due to Covid 19. As soon as I returned yesterday, my fears have been put to rest. The clinic has taken every measure possible to keep themselves and their clients safe during each appt." - Wendy Galloway

The Kitchener-Waterloo region has been a beautiful place to be! As the weather warms, folks are heading out to enjoy the outdoors. As if to welcome us, trees and flowers have blossomed all over town. We hope you take every opportunity to get outside, go for a walk, and enjoy all the increasingly green beauty surrounding us!

We want to ensure that our patients stay healthy and remain on the road to recovery during this time. CALL US TODAY AT 519-743-4355 TO BOOK AN APPOINTMENT!

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL AND IN-PERSON TREATMENTS! CALL ANY ONE OF OUR 3 LOCATIONS

Belmont Clinic Belmont Professional Centre 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355

Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212

Northfield Clinic (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)

595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (226) 476-1600

GARDENING DO’S AND DON’ T ’S

Gardening season is here, and with it come the perils of weeding, planting and watering, oh my! This is the first year I’ve had my own little garden to tend to, and I quickly discovered the importance of proper gardening techniques to keep your back and knees from aching. Your beds may be planted, but take steps to prevent injury while tending your flowers and veggies this summer season!

Weeding DON’Ts • DON’T stay on your feet • DON’T round through your back and bend forward to pull the weed Weeding DOs • DO use knee-pads or an outdoor towel/blanket to provide a cushioned surface for kneeling • DO kneel to get low, keeping your back in a neutral position • DO shift your weight so your chest is directly over the weed, keeping your arms straight, allowing you to shift your weight through your hips to pull the weed

Lifting DON’Ts • DON’T round through your back to lift the object • DON’T lift a heavy object by gripping from the top Lifting DOs • DO bend through your hips and knees to get low, keeping your back in a neutral position • DO grip the object from the base, holding the object close to your body • DO maintain a neutral back and push through your LEGS to lift

Digging/Hoeing DON’Ts • DON’T try to stay upright • DON’T bend through your back, pulling through your arms to lift or hoe Digging/Hoeing DOs • DO grip the shovel/hoe in two locations, one hand down near the base of the shovel/hoe • DO keep the back in a neutral position, bending through the hips and knees • DO keep the chest over the base of the shovel/hoe, to keep the work within your base of support so you can use your hips and legs to power the movement

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL AND IN-PERSON TREATMENTS! CALL ANY ONE OF OUR 3 LOCATIONS

Belmont Clinic Belmont Professional Centre 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355

Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212

Northfield Clinic (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)

595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (226) 476-1600