VitalityPhysioWellness_Stay a Neck Ahead of Chronic Pain

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

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



4184 Spratt Road Gloucester, ON K1V 0Z6 (613) 425-7700 CONVENIENT HOURS! Mon-Thurs | 7AM – 8PM

Fri | 7AM – 4PM Sat | 7AM – 3PM



@ VitalityPhysioWC

@ vitalityphysio

INSIDE: • Stay aNeckAhead of Chronic Pain • NewVitality ClinicOpeningSoon! • FeaturedSpecialty: CustomOrthotics • SpecialistSpotlight:AndrewIstefanos • NowOffering:VitalityTelehealth! • SudokuChallenge • HealthyRecipe

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Neck pain can be both debilitating and terrifying. When you experience an injury that leaves your neck in severe pain, the thought of not being able to freely turn your head is overwhelmingly stressful. What’s more, the pain itself is unbearable, and since the neck is so sensitive to injury, it is important to be as careful as possible in finding treatment and solutions for the pain. It is incredible to realize howcommon neck pain is — especially among Canadian adults! More than two-thirds of adults will develop neck pain at least once in their life, and the reasons for the neck pain are as varied as the population of the nation itself. Injury, muscle strain and even stress can cause significant pain in the neck and upper back. If you aren’t careful, a neck injury can lead to chronic pain, and it is even possible for chronic headaches likemigraines to develop as a result of regular neck pain. There are a lot of different ways that you can relieve neck pain, but the best treatment for your personal needs depends entirely on the type of injury that you’ve experienced. Here is a quick breakdown of what could be going on to cause your neck pain: If your pain is developing gradually over time and is not the result of any particular injury that comes to mind, then it may be a result of degenerative disc disease .When this develops, you may experience chronic neck pain as a result of fluid-filled sacs that are becoming weakened over time as a result of stress and strain. Therapy can help alleviate the pain from

degenerative disc disease by helping restore blood circulation and improve range of motion in the neck. This therapy is approached in a careful and deliberate way so as to not cause further pain in the neck region. Sometimes, neckpaindevelopsafter aparticular injury , such as due to athleticism or even as a result of a car accident or a slip and fall accident. When this happens, your pain could be a result of a muscle strain or sprain. When this is the case, then using traditional methods like hot and cold therapy and targeted physiotherapy treatment can do a lot of good to alleviate the pain. However, attempting exercises on your own could also result in further pain. In some cases, mechanical neck pain can develop as a result of a change in the neck joints . This may develop as a result of a disc collapsing, which causes the space between the bones to become narrow, often causing bones to strike one another, resulting in pain. When this isn’t addressed, mechanical neck pain can spread, causing the pain to become more severe and covering a wider range of the neck. Finally, neck pain is sometimes caused by radiculopathy , which refers to pressure or irritation in the nerves of the neck, which alters the electrical signals in the neck, causing you to feel more pain throughout the day. Treatments at Vitality can help reduce the pressure and irritation surrounding the nerves, often offering immediate relief from pain and discomfort.

These are just some of the frequent causes of neck pain. It is important that you never assume that your neck pain is being caused by one or another of these issues, and that you instead always work with a licensed and experienced therapist to determine the precise cause of your pain and discomfort. Is Your Neck Pain Caused by Sleep Issues? There is onemore factor that often is not spoken about, but it’s a frequent cause of neck pain and discomfort: sleeping issues . Sometimes, sleeping in a certain position or sleeping on a mattress or pillow that is too soft or too hard will lead to neck pain. Oftentimes, this painwill appear to be chronic, as the sleeping issue is likely something that you experience day after day, causing the pain to return regularly. It may be helpful to rule out sleeping concerns as a reason behind your neck pain by assessing your sleeping conditions and making any changes that you thinkmay be necessary. Adjust howmany pillows you sleep on, the position you sleep in or even your mattress! Call us at (613) 425-7700 today or visit our website at to find out which of our services can help with your pain.

Print sudoku

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!

4 9

8 4 6 9

FUN & GAMES SUDOKU CHALLENGE 2 7 9 6 1 8 2 1 8 9 3 6 4 5 1 7 2 2 8 6



6 2


1 4

3 4


5 9


6 8

3 8



9 3 1 6

1 4



3 4

5 2 3 8

n° 221183 - Level Medium

n° 29853 - Level Medium

Y O U C A N B E PA I N – F R E E : 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


6 8



9 2

8 6 3 5 1

7 6 4



What are Custom Orthotics? Custom Orthotics are specially designed corrective devices made to restore the natural position of the feet. Orthotics act as an interface between the feet, the shoe and the ground. They support the bones and joints of the feet in order to help reduce pain and correct biomechanical deficiencies such as any misalignments or structural problems of the feet. How are Orthotics Customized for Each Individual? Our Vitality Therapist will carry out a gait analysis as well as a subjective and objective assessment to identify the needs for a custom orthotic. The Vitality Therapist will also educate you on the underlying cause of your pain and will provide you with therapeutic exercises to target the deficiencies. If you are experiencing pain due to an injury or underlying condition, custom orthotics can help.

111 SHUTTLEWORTH DRIVE, GLOUCESTER, ON Get ready for our new Vitality Physiotherapy & Wellness Centre location opening in the Findlay Creek area! Stay turned to find out more details. We can’t wait to share! WE WON! BEST PHYSIOTHERAPY CLINIC OF 2020 Thanks to all who voted, we won the Top Choice Award for Best Physiotherapy Clinic in Ottawa! We couldn’t do what we do, without all of your love and support! We are so humbled and can’t thank you all enough. We owe this honor all to YOU! Thank you! To see a full list of all the Ottawa winners, visit:

For more information about Custom Orthotics and how they can help you, call us at (613) 425-7700 or book an appointment at!

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 Vitality has been our go–

to clinic. We’ve always been impressedwith the level of professionalism and knowledge of Andrew and his team.

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

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

With the exceptional ability to quickly diagnose and treat a variety of ailments, I highly recommend and appreciate all they have done for me and my family! This clinic is by far the best in Ottawa! Thank you!” – T. B. via 5-Star Google Review

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!

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




• 3/4 cup sugar • 2 tbsp soy sauce • 1/2 cup apple cider vinegar

Ingredients • 5-6 cups cauliflower florets • 3 tbsp vegetable oil • 1/3 cup corn starch • 3-4 cups steamed rice, for serving • thinly sliced green onions for garnish


• 1 tsp garlic powder • 1/2 tsp onion salt • 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE NECK PAIN Cervical Retraction Stand with your back against a wall and with a rolled up towel behind your neck. Keep your eyes fixed ahead and your head upright. Tuck your chin like you are nodding “yes.” Draw your chin closer to the back of your throat. Repeat 10 times. During this pandemic, our healthcare system is under great pressure and stress. We want to help, and lighten the load. That’s why, we are launching our virtual physiotherapy sessions. When obstacles arise, we pivot. We are also here for those who need urgent care. We will be seeing urgent care patients on a case-by-case basis. Please call us at (613) 425-7700 to set up your Vitality Virtual Physiotherapy Appointment or if you have any questions. We love you, and will continue to put YOU first! Call for Your FREE Complementary Initial VIRTUAL PHYSIOTHERAPY SESSION Schedule Your Appointment Today at (613) 425-7700

Directions Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions. SPECIALIST SPOTLIGHT ANDREW I ST E FANOS , L ICENSED PHYSIOTHERAPIST

Born in Montreal and raised in Ottawa, Andrew played hockey and soccer throughout his life and went to Carleton University to study biochemistry. While in University, he played Junior hockey which influenced him to pursue physiotherapy in Glasgow, Scotland, having background in both sports

and science. While in Glasgow, Andrew had the opportunity to work with futball clubs. Once back to Canada, he worked in Toronto with professional athletes in the NHL and MLS. Seeking to help the individual reach a “pain-free” life, optimize their movement, and reach their full potential of health, Andrew created Vitality Physiotherapy and Wellness Centre. Here he specializes in Manual Therapy, Acupuncture + Dry Needling, and Concussion/ Vestibular rehab, with experience treating a variety of conditions and injuries including orthopaedics, sports related injuries, post-surgical rehab and concussions. He believes in a proactive approach to treatment, combining manual therapy techniques and movement to prepare the body for the long-term. To request an appointment with Andrew, contact Vitality Physiotherapy & Wellness Centre at (613) 425-7700 or visit us at

Exercises copyright of

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


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