Craven: Remaining Active Through The Winter


“ Don’t Lose That Stamina You Had Over The Summer! ” REMAINING ACTIVE THROUGH THE WINTER

November, 2017

INSIDE • Remaining Active Through The Winter • Exercise Essentials • Patient Spotlight • Nutrition Tips • Blast From The Past • Winter Bike Tips With Spoke N’ Sport • Cycling Program • Free Back Pain & Sciatica Workshop When winter blows in, you can pull the blankets over your head and go back to sleep—or you can suit up and head out for an outdoor winter adventure! The American Heart Association offers these tips for working out in the cold of winter. There’s no reason you need to take a break fromphysical activity when the temperature drops. In fact, exercising in cooler weather has some distinct advantages over working out in warmer weather. (continued inside)

HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training November, 2017 “Don’t Let The Cool Weather Slow You Down!” REMAINING ACTIVE THROUGH THE WINTER

Tips to Keep in Mind 1. No heat and humidity to deal with. Winter’s chill might even make you feel awake and invigorated. 2. You may be able to work out longer in cold weather—which means you can burn even more calories. 3. It’s a great way to take in the sunlight (in small doses). Not only can light improve many people’s moods, it also helps you get some vitamin D. 4. Exercise boosts your immunity during cold and flu season. Just a few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention. One form of exercise most participate in the winter is biking. New cycling equipment, better apparel and a growing awareness of the feasibility of wintertime riding has caused a jump in participation. The attraction? Street parking is free. Gas prices do not apply. In a storm, two wheels and pedals can be faster for getting around a city than a car struck in a traffic jam. However, winter riding is not without hardship. Evening comes early, forcing riders to pedal home in the dark. Snowdrifts squeeze streets, eliminating a comfortable side lane for bikes. Frozen fingers and feet are common issues for the unprepared. Dress right, use fenders and lights, maybe add studded tires, and commuting in the bleak months can be comfortable and efficient. Here are 10 tips to help you ease into the wintertime cycling scene: 1. Road conditions Believe it or not, the medium during most winter commutes is often the same dry pavement as in the summer. Sand, salt, sun, and snowplows eliminate ice and snow from roads in the days after a storm. 2. Ride steady For slippery stretches, riders should slow down and stay loose. Brake only on the rear wheel to avoid spinouts on slick surfaces. And be prepared to take your feet off the pedals if the bike starts to fishtail or tilt. 3. Watch out Cars are less aware of bikers in the winter. Ride defensively. Make eye contact with drivers. 4. Cold and clean Unless you plan to clean it off, keep your bike cold and store it in the

garage. A room-temperature bike in new snow can cause ice to form on brakes and gears more easily. Also, keep your chain and gear cassette lubricated for best operation. 5. Protect your core Any outdoorsy person knows that layering is the key to staying warm and managing sweat in the cold. A common configuration for biking includes a wicking base layer shirt followed by an insulating fleece top, then with a waterproof and windproof shell jacket. For the legs, usually one less layer is needed; many riders wear normal pants like jeans covered up with a wind-shell pant. If your commute is long, consider bike tights or shorts with a chamois pad combined with long underwear bottoms and the shell pants on top. 6. Head wear Jacket hoods are a no-no, as air funnels in as you move, inflating a hood like a sail. Instead, many riders wear balaclavas and sunglasses or ski goggles. Tight-fitting (but warm) fleece skull caps are popular. Top it off with a helmet, perhaps sized larger in winter to fit over all the insulation. If you would like to learn more on how to protect yourself from a potential injury while remaining active in the winter, contact us at 306-934-2011. A medical expert will be happy to assist you!



1. Get a good set of lights. The days are shorter in winter so you often find yourself riding in dark conditions. 2. Keep your chain clean and properly lubricated (as well as your whole bike). With all the road salts and wet snow, it is hard on a bike’s drivetrain and will wear down a chain faster than fair weather riding. 3. Keep an eye on tire pressure. For fat bikes especially, psi will affect your traction. Your bike will lose pressure just from sitting in the garage so check it regularly. 4. Use the proper outerwear. One of the hardest things to judge is leaving your house cold. Once you start peddling your bike you warm up quick

and over dressing can cause you to sweat making you wet and getting colder in the end. 5. Plan your route accordingly. Everything on your bike in winter runs slower, your brakes won’t stop you as fast, and you will be riding on ice and slippery snow. Be cautious and ride smart, respect other vehicles.

Gain The Proper Training You Need CYCLING PROGRAM

Train like the pros so you can cycle with ease! This program includes:

• Indoor Bike Training sessions that are as close as you can get to real biking. •Strength sessions are designed for both new and experienced individuals and will include strength and mobility exercises to help improve your performance. Bring your own Bike Trainer and complete bike challenges as a group using our PerfPRO Monitoring software with live feedback. *Bike trainers can be stored at our clinic between sessions. **For more information on PerfPRO go to:

When: Tuesdays & Thursdays from 6:30pm-8:30pm *Starts November 7th, 2017! Where: The Going Yard Training Centre in Saskatoon Cost: $210+gst for 6 weeks

Register: Call us at 306=934-2011or email us at css@cravensportservices. ca

THEMALE&THEPELVICFLOOR WITHBREERUTTEN There has been a lot of buzz in the last few years about female pelvic floor concerns and various treatment options that are available. But what about men? Could they have problems with their pelvic floor as well? And do they have a pelvic floor? The big answer to this is YES! Men do have pelvic floor muscles, and they can also have issues with how well it functions. I see a variety of male pelvic floor concerns, from pelvic or hip pain with activity, sports hernia concerns, chronic constipation or bowel control issues, bladder leakage or urgency, or problems with activating glutes or low back muscles in daily life. Pelvic floor physio will look specifically at themuscles involved, and give specific exercises (stretching or strengthening) to help teach the pelvis a new, improved normal.


Hear What Our Patients Have To Say!

My name is Erica Gavel and I am a member of the Wheelchair Basketball Senior Women’s National Team. Over the last 4 years, I have had the privilege of representing Team Canada at the 2015 U25 World Championships, 2015

ParapanAm Games, and the 2016 Rio de Janeiro Paralympic Summer Games. I have been playing wheelchair basketball for five years, but have been training with Craven SPORT services for the last seven. With Craven SPORT services, I can confidently say Bruce and Karen have been some of the most influential people in my life. When Bruce and I first started working together, I had just suffered six injuries in two years, had a 66% school average, and was not mentally healthy. We had a very successful first year training for the Huskies, then I wrecked my knee. Following this injury, my world came crashing down on me and everything was falling apart. After a month of staying here, Bruce called me into his office and drew a “T” on a white piece of paper. He said I could listen to him and go to the Paralympics, or I could listen to him and get my life back in order. Since then, we have accomplished things I never thought were possible. We don’t set a lot of outcome goals, but really focus on the process goals. This mentally has transferred into every aspect of my life. Currently, I am a master’s student at the University of Toronto, training for the 2020 Tokyo Paralympic Summer Games, and involved with the Canadian Paralympic Committee (CPC) Athlete Council, CPC High Performance and Games Committee, and CPC Sport Science and Classification Committee. Because of Craven SPORT services, I am “living the dream”. - Erica G.

JARED STEVENS “Although I played a variety of sports growing up, I foundmyself to be particularly passionate about fastball. I started playing inmy home town of Harris at 5 years old, and have played competitively for 17 of the last 18 years. As a pitcher, the thing I really enjoy about fastball is the individual pressure to perform on each and every pitch, combined with the reliance and trust you have on all your team mates to perform their roles. For a sport that can appear to be very individual at times, a truly great team relies heavily on each other, and I enjoy the pressure of being depended on.” BLASTFROM THEPAST


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


LAUREN TAM & JARED STEVENS We would like to welcome some new staff to the Craven Team!


Lauren Tam, full time evening Receptionist. Lauren graduated from Holy Cross High School in 2015. She spends her spare time with her horses, traveling to and competing at rodeos and barrel races. She is also

a part time makeup artist and nail technician. Jared Stevens, part time evening and Saturday Physiotherapist! Jared received his Bachelors in Kinesiology (B.Sc.(Kin)) in 2015, and his Masters in Physical Therapy (MPT) in 2017, both from the U of S. Growing up in the small town of Harris, he spent a lot of time playing sports, including hockey, fastball, football and track, and working on the family farm. He has worked as a strength

coach since 2013, with clients ranging from young kids to average joes to professional athletes. Outside of work, his interests are fastball, golf, strength training, traveling, and spending as much time as possible at the lake on a boat. FREEBACKPAIN&SCIATICA WORKSHOP NOVEMBER 26TH AT 3:30PM LOCATED AT CRAVEN SPORT SERVICES We are hosting a FREE Back Pain & SciaticaWorkshop! Don’t let your winter start off with back pain! COME TO THIS FREE WORKSHOP TO LEARN THESE THREE THINGS AND MORE! The underlying factors that may be impeding full resolution of your back pain What successful assessment and treatment looks like. How to choose the right treatment for the cause of your pain. To register, call us at 306-934-2011 or email us at css@cravensportservices. ca. Visit our website:

If you haven’t noticed… we’ve been working on expanding our clinic! We are excited at the opportunity to grow and be able to help more of you reach your goals! Thank you for your patience as we work towards this!

Stay tuned for our Open House this upcoming January!


It’s the month of the mustache! Vote for your favorite stache at the front desk and let’s raise funds for the Movember Foundation to put an end to men dying from prostate cancer!

Try these movements if you are experiencing pain. Helps With Knee & Leg Pain EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication! PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Repeat 3 times.

QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 7 times.

Relieves Hip Pain


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

Pumpkin Chocolate Chip Muffins Serves 12 NUTRITION TIPS

13 Ingredients • 3/4 cup white sugar • 1/4 cup vegetable oil • 2 eggs • 3/4 cup canned pumpkin • 1/4 cup water • 1 1/2 cups all-purpose flour

• 3/4 teaspoon baking powder • 1/2 teaspoon baking soda • 1/4 teaspoon ground cloves • 1/2 teaspoon ground cinnamon • 1/4 teaspoon salt • 1/4 teaspoon ground nutmeg • 1/2 cup semisweet chocolate chips

Directions Preheat the oven to 400 degrees F (200 degrees C). Grease and flour muffin pan or use paper liners. Mix sugar, oil, eggs. Add pumpkin and water. In separate bowl mix together the baking flour, baking soda, baking powder, spices and salt. Add wet mixture and stir in chocolate chips. Fill muffin cups 2/3 full with batter. Bake in preheated oven for 20 to 25 minutes.

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