The Spinal Column by SOS Physiotherapy
The Spinal Column The Newsletter About Your Health And Caring For Your Body
ISSUE NUMBER 18
Cottage Time WITH SOME RIDGE ON THE SIDE…
Now I consider myself to be very fortunate... great family, a place where I love to come to work, and friends from home in Vancouver as well as ones here from the neighbourhood, kids sports teams, and maybe a few from my own sports endeavours… But our family is also lucky enough to be able to head up to a cottage at least once a summer and enjoy some downtime swimming, fishing, and maybe even playing a little golf. Heidi’s parents have a place just past Parry Sound, actually just south of Dillon on Georgian Bay. If you know where Killbear Provincial park is, it's just northwest of there. A 3.5 hour drive from home but it's a little slice of heaven when we get there. After arriving, the kids can’t get in the water fast enough, but they’re not the only ones that enjoy the swimming… Nova is usually the first one in off the dock! We also like to mix in some camp fires, hikes, paddleboard (check out Ben and cousin Katie with the yoga pose on the board!) , and waterskiing. And would you believe I’m still riding the same kneeboard I rode off the shores of Bowen Island (you’ll have to google map it) when I was 10. Obviously a fish fry is always in order but steaks with mushroom caps straight from the fire are definitely my favourite. We may have even enjoyed the odd Caesar! Our most recent visit allowed us to share Roz and Dieter’s (Heidi’s parents) 50th anniversary with cousins galore.
Great food and good times!
Now you also might know that I like to golf a little… and my brother- in-law Jeff enjoys the walks as well too. When we’re in the area we always like to get to The Ridge at Manitou. It's just south of McKellar on Manitouwabing Lake. Gorgeous tree lined fairways and big elevation changes carved out of the natural terrain. Stunning! The gentlemen we played with flew in to the lakeside clubhouse on his own seaplane. If I didn’t see him take off with my own eyes I wouldn’t have believed it! All in all a great spot to get some R & R, hoping for another quick trip up there this fall.
Enjoy the rest of the nice weather!
- Jon and Heidi
INSIDE: •TakeThe Next Step! Discover More Movement & Energy • How Can I Get Moving? • Exercise Essentials
• My Patient Story •That Nagging Shoulder Is Hurting… •Tennis or Golfer's elbow?
www.sosphysiotherapy.ca
TAKE THE NEXT STEP! DISCOVER MORE MOVEMENT & ENERGY
FUN & GAMES: SUDOKU
Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time. Contact SOS Physiotherapy today to figure out how a consistent exercise plan can increase your energy and help you live a healthier life! Why is physical activity so important? When you don’t participate in frequent physical activity, your muscles begin to weaken and over time they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and can alter the physiological chemical processes
within your body. In fact, your circulation and lymphatic systems can slow down, which can pose harmful risks. These systems work in producing and excreting toxic wastes (such as cholesterol) and these wastes can build up when the systems aren’t functioning as efficiently as they should. Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle changes are not made. At SOS Physiotherapy, we strive to improve your range of motion and pain. Schedule a consultation with one of our physiotherapists today!
www.sosphysiotherapy.ca
Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355
Campus Clinic University of Waterloo Student Life Centre
Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212
200 University Avenue West Waterloo, Ontario N2L 3G1 TEL: (519) 884-0767
Celebrating Over 25 Years of Healthcare Services!
HOW CAN I GET MOVING?
There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. Some easy pain-relief and energy-boosting steps you can take on your own include:
1. Decide to get up and get moving
8. Take frequent breaks for breathing exercises. Inhale and exhale deeply.
2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds.
9. Stretch your arms overhead frequently throughout the day.
3. Walk or exercise at least 30 minutes every day.
10. Do strengthening exercises 2-3 times per week.
4. Drink plenty of water.
In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At SOS Physiotherapy, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today.
5. Stretch your legs, hips, spine, and neck for 10 minutes every day.
6. Don’t push yourself too far if you feel pain.
7. Make sure you are sitting properly at your desk or computer.
Exercise Essentials
EXERCISE FOR TENNIS ELBOW Lean over a table with your arm extended and palm down holding a 3-5lb weight (for golfers elbow - palm up and you will likely need to use a bit more weight). Use your other hand to help lift the weight (diagram 1) and then drop it quickly so your wrist is completely bent at the finish (diagram 2). You should feel a light tug or strain through the muscle and even into the tendon. Repeat 6-10 repetitions for 3 sets.
If your elbow issues are not calming down, contact your physiotherapist!
CALL ONE OF OUR 3 LOCATIONS TODAY!
Tennis or Golfer’s Elbow
My Patient Story
Many patients have asked me the question what is the difference between golfers and tennis elbow? Do you think you have one or the other? Hold your arm straight out in front of you with the palm up. Is the pain on the inside of the elbow (golfer’s elbow) or the outside of the elbow (tennis elbow). Golfer’s elbow is inflammation and mechanical weakness of the main flexor tendon off the medial epicondyle (see diagram). Tennis elbow is the same type of injury to the tendon connected to the lateral epicondyle. What's interesting is that golfers actually get tennis elbow more than golfer’s elbow! Who knew? Check out the exercise in this newsletter to see how you can strengthen that weakened tendon to get back to the game you love the most!
“I have had a number of sports-related injuries including a groin injury, an inflamed vertebrae in my neck, and tennis elbow. My experience at SOS has always been extremely positive. The staff are both professional and caring. They spend the time necessary to get you ready to either compete again or just live life. I have been able to compete in competitive seniors tennis with their help. In the 2014 and 2018 Canadian Tennis Championships I took 1st and 2nd respectively and just recently won singles and doubles at the 2019 National Tournament. I would not have been able to do this without their help" - John Tibbits
Fun & Games
Celebrating Over 25 Years of Healthcare Services! Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355
Campus Clinic University of Waterloo Student Life Centre
200 University Avenue West Waterloo, Ontario N2L 3G1 TEL: (519) 884-0767
Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212
www.sosphysiotherapy.ca
THAT NAGGING SHOULDER IS HURTING… MY GOLF GAME!
Shoulder pain can be a big limitation this time of year as the golfers hack their way around the course. Well, some of us anyway! But there are a few things to think about when teeing it up if you currently have… or have had…some shoulder issues. It starts with proper posture as you address the ball. Once that is set, your takeaway, swing, and follow through all have key components that may affect your aching shoulder. Lets break it down…. Posture Correct posture in the set-up position begins with good spine angle. Imagine bending through your hips while keeping your back relatively straight. Another good cue is to think of yourself arching your back slightly, such that your chest pushes out to a point a few feet beyond the ball. There should also be a slight incline of your spine and head away from the target. Knees should be slightly bent to allow for a small amount of bounce through impact. Does Diagram 1 look like your set up? It should! Takeaway The first idea is to make your swing plane more flat than steep, and keep your elbow tucked. In Diagram 2 my left and right shoulders are in a bad position that could aggravate (or lead to) rotator cuff issues. In Diagram 3 I’ve come around my body more, my elbow is tucked, and I’ve stopped my backswing at about ¾. Beauty! Swing away (don’t hit the big ball before the small ball…) from here and get ready for that complete turn at the finish! Follow Through The finish position also depends on the flat swing plane. Steeper and the club finishes high and the front shoulder is in trouble (Diagram 4) ! Especially if the elbow is flying high. Keep that elbow tucked and make a full finish facing your target (Diagram 5) . If your body doesn’t rotate completely your shoulder will take a beating as it the club continues to pull it around and high.
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For a quick video look, be sure to check us out on YouTube! Visit YouTube.com and search “SOS Physiotherapy”
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SOS Physiotherapy has several therapists that are knowledgeable about the golf swing and understand the biomechanics of your body and how it relates to your swing. Mention you saw this article and CALL NOW for your free golf swing and functional assessment to see how Physiotherapy could help your game!
Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355
Campus Clinic University of Waterloo Student Life Centre
Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212
200 University Avenue West Waterloo, Ontario N2L 3G1 TEL: (519) 884-0767
NEW WORKSHOP COMING UP SOON!
BACK PAIN & SCIATICA WORKSHOP!
Belmont Clinic Location // Wednesday, Sept. 18th @ 6:30pm
Workshops are free but seats are limited. Don’t delay, register today by calling now!
Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355
Can Physio Help Your Golf Swing?
Bring in This Coupon Today For A Free Golf Swing Assessment!
Campus Clinic University of Waterloo Student Life Centre
200 University Avenue West Waterloo, Ontario N2L 3G1 TEL: (519) 884-0767
• Have your golf swing assessed • Discuss any aches and pains that limit your game • Get a plan of what Physio can do to help all of the above!
Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212
Call Today!
For use at Belmont and Elmira locations until October 31st only.
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