Craven: Gardening & Golfing Safely

“Will Pain Beat You In The Race To Relief?” HEALTH GARDENING & GOLFING SAFELY

April, 2018

Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening.

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INSIDE • Gardening & Golfing Safely

• Exercise Essentials • Patient Spotlight

• Healthy Recipe • Staff Spotlight • Craven 5K • Free Shoulder Pain Workshop

HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training April, 2018 “Run To The Best Treatment For Heel Pain!” GARDENING & GOLFING SAFELY

The following tips can help minimize or prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Be aware of how your body feels as you work in your garden. If a part of your body starts to ache, take a break, stretch that body part in the opposite direction it was in, or switch to a different gardening activity. For example, if you’ve been leaning forward for more than a few minutes, and your back starts to ache, slowly stand up, and gently lean backwards a few times. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting. Golf injuries: Play it safe with these tips. Although golf is a low-impact sport, it’s associated with a significant number of injuries. Many golfing-related injuries are a result of poor mechanics or overuse. The most commonly injured area is the lower back, followed by the elbow, wrist and hand, and shoulder. • Use proper posture. Stand with your feet shoulder-width apart and rotated slightly outward, and with your knees slightly bent. Hold your spine relatively straight; your trunk should be tilted forward, but most of that movement should come from your hips. Avoid hunching over the ball, which may contribute to neck and back strain. • Stay smooth. The power of a golf swing comes from force transferred smoothly through all the muscle groups, from your ankles to your wrists. If you depend on one part of your body for your hitting power, you may be more prone to injuries. For example, overemphasizing your wrists during your swing can lead to golfer’s elbow — a strain of the muscles on the inside of the forearm. • Don’t overswing. If you swing the club too hard or too fast, you may stress your joints. Relax and take a nice, easy swing at the ball. The best golfers have consistent — not necessarily fast — swing tempos.

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CRAVEN 5K!

We’re excited to announce, that once again we will be the sponsor of the Craven SPORT services 5K race at the Saskatchewan Marathon! If you haven’t already registered, there is still time! Register here: http://saskmarathon.ca/ races/. We hope to see you there!

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GOLF & LOW BACK PAIN WORKSHOP

SUNDAY, APRIL 22 AT 2:30PM Craven SPORT services in Saskatoon Anyone wanting to improve their golf game and stay pain free should attend! Register: https://www.cravensportservices.ca/ workshop/golf-back-pain-workshop/

It’s time to bring those golf clubs out of storage! Spring is here, and we’re ready to start golfing again!

Have you ever suffered from back pain or leg pain during or after your golf game? Are you sometimes unable to golf due to back pain or leg pain? Are you afraid you won’t be able to golf if your back pain gets any worse? In this workshop, Karen Craven will cover: • The most common swing characteristics that trigger back pain and why • How to incorporate corrective exercises into your golf game • How to choose the right treatment for your back pain • What successful assessment and treatment looks like

“I was introduced to Craven SPORT services from a friend a number of years ago and immediately saw how their guidance and expertise could assist me with my goals. In the last 2 years, I have suffered a number of flare ups with a lower back injury that has affected all areas of my day to day life and activity level. The team at Craven has been incredibly supportive and have guided my recovery in a way I did not think possible. They have believed in me and what my body could do at a time I did not believe it. I am not a professional athlete but the care and support they give me week to week makes me realize that every patient is as important as the next that they see. When you walk into the office, you are walking into a team that truly treats you like family. I believe that many in my position would have given up on ever running again and with following the week to week plan Bruce has given me I have gone from walking in pain to slowing back to running pain free (and completely drug free) in a short period of time. PATIENT SPOTLIGHT STAFF SPOTLIGHT Hear What Our Patients Have To Say!

pain. In her spare time, she enjoys playing fastball and slo-pitch, beach volleyball, strength training, Blue Bomber Football (go ahead and laugh..), and her dog Oslo. Contact our clinic to book an assessment with Paula! SARAH DAVEY My advice to anyone who is suffering from an injury or chronic pain is that there are many options to treat you and get you moving the way you wish you could. The professional team at Craven has the expertise and a wide variety of treatment options to get you there. THANK YOU to Bruce, Karen and the team. You have truly made a world of difference in my life!” - Carla B.

PAULA SATHER We are excited to announce a new staff member to our Craven team! Paula Sather graduated from the University of Saskatchewan in 2011 with a Bachelors of Science in Kinesiology with Great Distinction, and again in 2013 with a Masters of Physical Therapy. Paula has begun her journey towards completing her Diploma of Advanced Orthopaedic Manual and Manipulative

Also new to our clinic is Sarah Davey! Sarah has been our evening receptionist for a while now, and we thought it was time to introduce her! Sarah has three diplomas from the Saskatoon Business College: Medical Administrative Assistant, Records Analyst, and Mining Industry Business Specialist. Her full time job is working at Saskatchewan Polytechnic in Registration Services.

Physiotherapy, as well as taking other courses in McKenzie Spinal Treatment, and Diane Lee’s Integrated Systems Model. She has taken a keen interest in sport physical therapy, specializing in working with dancers, gymnasts and figure skaters. Paula also enjoys workingwith individuals suffering fromchronic

Sarahmostly enjoy hanging out with her friends and family, camping, fishing, and playing slo-pitch. She is very excited to be here and has enjoyed her time here so far!

CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION

Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury

Get Answers For Your Aches & Pains. Call: 306.934.2011

NUTRITION TIPS For Staying Active Outside

FREE SHOULDER PAIN WORKSHOP

APRIL 14TH AT 3PM LOCATED AT CRAVEN SPORT SERVICES #3 – 701 2nd Avenue North, Saskatoon, SK Do you have shoulder pain with day to day activities? Does reaching overhead, into the back seat of your car, or reaching behind your back hurt your shoulder? Does your shoulder pain affect your quality of sleep and keep you up at night? Do you find you are limited while you play sports or exercise because of your shoulder pain? If you answered YES to any of the above questions (or have a stubborn spouse who is in denial), then this Shoulder Pain Workshop is for you! What you’ll learn at this workshop: • One of the biggest mistakes shoulder pain sufferersmake which actually stops them fromhealing • The 3most common causes of shoulder pain • A sure-fire way to pick the right treatment for the cause of your pain (and save you a ton of time andmoney) • What successful treatment and permanent relief looks like To register, please visit https://www.cravensportservices.ca/ workshop/shoulder-workshop/. *Space is limited to 30 people, so register today to claim your spot!

Try these nutrition tips to stay energized for physical activity with a healthy diet. 1. Never Leave Your House Without Peanut Butter and a Banana. The banana gives you some volume and fills you up, and the peanut butter’s fat and protein keep you that way. 2. Look to Plants for Protein. There’s plenty of protein found in non-animal sources so long as you’re mindful of your consumption throughout the day. 3. Deploy the Right Foods at the Right Time. High-fiber, low-fat foods like brown rice and broccoli may be good for your health over the long term, but eat them at the wrong time—just before a race, for example—and you could find yourself in a world of gastric distress. 4. Have Your Breakfast on Repeat. If you eat a quality breakfast, you’re less likely to eat a lousy lunch as you’ve already made the effort to eat. You’ll reduce decision fatigue and set the stage for a healthier day of eating.

cravensportservices.ca Source: www.outsideonline.com/2261716/everything-you-need-know-about-healthy-eating.

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Try these movements if you are experiencing pain. Relieves low Back Pain EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication! WRIST EXTENSOR STRETCH Hold arm out straight, keep elbow straight. Bend your wrist down. Use other hand to pull wrist further down, feeling for a stretch in the top of your forearm. KNEE EXTENSIONS Lie on your back, knees bent, feet flat on floor. Place your hands on the front of your pelvis. Contract your deep core and continue breathing normally. Straighten one knee. Return foot to the starting position. Alternate legs one at a time.

Flexes Joints In Wrists

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

Chicken Tortilla Soup

INGREDIENTS • 2 tablespoons vegetable oil • 1 small onion, diced • 2 tablespoons minced garlic • 2 jalapeños, finely diced

• 3 chicken breasts, boneless • 2 limes • Salt & black pepper • 1 cup chopped cilantro leaves • One 8-inch flour tortilla • 1 avocado • 1 cup shredded Monterrey cheese

• 6 cups low-sodium chicken broth • One 14.5-ounce can diced tomatoes • One 14.5-ounce can black beans,

DIRECTIONS In a large saucepan, heat the vegetable oil. Add the onions and cook for 2 minutes. Once the onions have softened add the garlic and jalapeños and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20 to 25 minutes. Once chicken is cooked remove from pot. When cool enough to handle shred it and set it aside. Add lime juice and fresh cilantro to the pot. In a serving bowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.

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