Health & Fitness Newsletter by Craven SPORT services
HEALTH
“ Are YouUnable To Complete Simple Tasks DueToPain?”
StandUp To Sciatica&Back Pain
Do you experience pain in the buttock, leg, or even your foot? If so, you may be experiencing sciatica. Sciatica is a common form of back and leg pain that is oftenmisunderstood by sufferers. People frequently have questions about what sciatica is, why it occurs and how to find relief from the intense pain it can cause from the low back down to the feet. If you are suffering from sciatica, it is important to find its root cause.
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INSIDE • Stand Up To Sciatica & Back Pain • Exercise Essentials Patient Spotlight • Call with Questions • Staff Spotlight
HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training “I Was Suffering From Back Pain Until I Did Something About It! ” Stand Up To Sciatica & Back Pain
Many people often think an x-ray or expensive MRI is first needed to figure out what is causing pain. Having a lot of tests doesn’t mean you will find its root cause. Recent studies show that nearly 1 million of MRIs done for sciatica fail to find a treatable cause. With a new imaging technique called magnetic resonance neurography, 69% of the patients were found to have a trapped sciatic nerve deep in the buttock by a muscle called the piriformis. It is known that in about 25% of the general population, the sciatic nerve pierces through the piriformis muscle and can be susceptible to abnormal pressure and irritation. Why Does Sciatica Occur? If there are changes in posture, muscle strength or pelvic alignment, the nerve can be compressed which leads to the quite common low back and sciatic nerve pains. The sciatic nerve is the longest and largest nerve in your body. It even reaches down to the foot and therefore, can be irritated anywhere along its path. With sciatica, the consequent ache can be felt anywhere from the base of the spine, the buttocks or the back of the thigh and legs. Even tingling sensations in the toes can be attributed at times to the impingement of the sciatic nerve. Round 2! THURSDAYS: 6PM -7PM & SATURDAYS: 11:30AM-12:30PM * Starting March 16TH $150+gst for 6 weeks of training All ages welcome! This beginner program is designed by women, for women and is taught by one of our Strength & Conditioning coaches.
Learn to lift weights with proper technique to get stronger.
WORK WITH OTHER WOMEN WHO ARE EMPOWERED TO GET STRONGER IN 2017!
Learn to feel comfortable and confident lifting weights on your own.
REGISTER NOW! Call 306-934-2011 or email css@cravensportservices.ca
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IWANTTOSEEKTREATMENT ANDREMAINACTIVE!”
Essential Running Tips For Back Pain Sufferers
Running puts a high level of repetitive stress on the back, and for those with lower back problems it is particularly important to take measures to reduce the strain on the lower back. In general, the following tips are advisable for runners, especially for those who are susceptible to low back pain or leg pain/sciatica: • Do a thorough warm-up prior to beginning a run • Stretch the hamstrings (the large muscles in the back of the thigh) twice daily to minimize stress across the low back • Muscle strengthening or strength training are also important, particularly with the core muscles of the back • Cross training is useful, so as not to get into an overuse syndrome
• Wear comfortable, supportive shoes • Try to run on a forgiving surface if possible, such as a rubber track, and try to avoid running on cement It is important that back pain patients take note of any back symptoms that perhaps are being exacerbated by a particular activity. If running consistently brings on back pain or leg pain symptoms, an evaluation with a physiotherapist specializing in back pain and running analysis can be useful to determine the source of that pain. Again, muscular sprains and strains tend to be short-lived and respond well to self-care measures, such as heat and stretching. If the pain does not respond to these measures, there may be a more structural problem that requires physical therapy treatment.
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Choose Your Fun Not everyone has the same idea of fun. Sledding might not be your cup of tea, but an Irish dance class tickles your toes. Skydiving might make your heart drop, but canoeing might just be your style. How can you put some fun into your fitness? • Plan a short trip to a beautiful place where you’ll be motivated to be more active than usual. • Involve your family and friends in an activity. • Try something new. • Try something old -- try ballet again or play catch. • Jump rope. • Play with kids or grandkids. GETTINGFIT CANBEFUN!
“I have been a client of Craven SPORT services since 2008. I am 77 years old. I have arthritis of both hips and lower back. I required a left total hip replacement in 2015. Since 2008 I have undergone regular physiotherapy with Craven SPORT services. The improvement has been remarkable. I am much more mobile and also I am off all pain medication. The improvement with physiotherapy has been most encouraging, especially since my hip replacement, that I am now considering resuming swimming. The Craven SPORT services facility is the state of the art.” - Dr. Grant Wright PATIENT SPOTLIGHT Hear What Our Patients Have To Say!
STAFF SPOTLIGHT
STEVE IRINICI MPT, B.ED., B. KIN Prior to working at Craven SPORT services, Steve played soccer for the U of S Huskies for four years while studying. He also spent some time playing soccer overseas in Liege, Belgium. Once he finished his Kinesiology and Education degrees, he taught for two years here in Saskatoon. He had always wanted to be a physiotherapist and decided to pursue his goal. He previously worked in Regina as a physiotherapist for a year before coming back to Saskatoon and working at Craven SPORT services. He has always been involved in sports and has been on the receiving end of treatment from physiotherapists during his sports life. He enjoys the aspect of working with people to help them achieve their goals and helping to facilitate individuals in learningmore about themselves and their health for the future. Steve is excited to be here as he has loves working with a variety of populations, including athletes, and knows that Craven SPORT services has a great reputation—something he is excited to be a part of! One thing you should know about Steve: He eats his kiwi with the skin on, just like an apple, and he is always interested in a good bet!
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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
PRACTICE NEWS
NUTRITIONBUZZWITH ALISONFRIESEN
“TAKE THE FIGHT OUT OF FOOD” Do you ever get frustrated with food and nutrition? Are you struggling with not knowing what information to believe on the internet or media? This year, the theme for Nutrition Month is to help “take the fight out of food” by following 3 easy steps. Food and nutrition can be frustrating and might be adding extra, unneeded stress to your life, BUT it does not have to be. 1. Spot the problem.
May 28th, 2017 marks the 39th Annual SaskatchewanMarathon! This is Craven SPORT services’ 7th year as a sponsor and we are excited to announce that we will be sponsoring this year’s 5K race, now called the Craven SPORT services 5K! Whether it is your first 5K or you
First, figure out what is causing your fight with food. It could be you often get gassy and bloated after you eat, you have high blood pressure and do not understand your limitations, or you have a hard time making meals for a picky family. What is causing you the most amount of stress? 2. Get the facts. Get information from credible sources to decide what needs to be done to solve the problem. Almost 50% of Canadians get their information from internet, social media, blogs or family and friends but not all advice is accurate, credible, or correct. Seek support from a regulated health professional, such as a Registered Dietitian, who has been trained specifically in nutrition. 3. Seek Support. Put your plan into action by reaching out and finding support from family, friends, dietitians, and other health professionals. You are not alone in this fight. There are others who are also fighting and there are many people ready to provide you with the information and support you need. We can stop fighting this March! If you are looking for more support on how to plan to achieve your goals, connect with me at: www.alisonfriesennutrition.com/contact/.
want to improve your time, we are hosting a Free Running Workshop for all Saskatchewan Marathon Craven SPORT services 5K Runners! Prevent running injuries and improve your running technique! Workshop will be held on March 12th. Visit the link for more details: http://bit.ly/ craven5Kworkshop FREE RunningWorkshop MARCH 12TH LOCATEDAT CRAVENSPORT SERVICES AT 3PM This workshop is for registrants of the SaskatchewanMarathon Craven SPORT services 5K. Learn to improve your running technique, prevent injury, and improve your time! REGISTERBY FOLLOWING THE LINK: https://cravensportservices.leadpages.co/running-workshop-registration/ Or Call 306-934-2011 or email css@cravensportservices.ca
Other resources available at www.NutritionMonth2017.ca
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Try these movements if you are experiencing pain. EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!
SINGLE KNEE TO CHEST Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.
ABDOMINAL BRACING Lie on your back, knees bent, feet flat on floor. Place your hands on the front of your pelvis and contract your deep core. Straighten one knee. Return foot to the starting position. Alternate legs one at a time. Repeat 10 times on both sides.
Good Stretch For Lower Back
Core Strengthening
Exercisescopyrightof
www.simpleset.net
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
NUTRITIONSTUFFWITH ALISONFRIESEN Thai Basil Beef Recipe
INGREDIENTS: • 1 tbsp fish sauce • 1 tbsp soya sauce • 1 tbsp lime juice • 1 tbsp camelina oil (or canola oil) • 1lb flank steak
• 1 cup green beans, cut into 1 inch pieces • ½ onion, sliced • 2 cloves garlic, minced • 1 cup fresh basil leaves or 2 tbsp freeze-dried basil • Brown rice vermicelli (see bag for directions to cook)
• 1 large bell pepper, sliced • 2 cups mushrooms, sliced
DIRECTIONS: 1. In a large skillet, add oil, onions, garlic and steak. Heat on medium-high heat until meat is browned (about 5 minutes). Remove the meat and set aside. 2. Add the remaining vegetables to the pan with ¼ cup of water. Scrape off any brown pieces stuck to the pan (this adds great flavor). Cover and cook for about 5 minutes, stirring vegetables every couple of minutes until mushrooms are cooked down. If vegetables start to stick to the pan, add tablespoon of water to scrape off. 3. Add the meat back into the pan, along with the fish sauce, soya sauce, basil and lime juice. Stir and cover for 2-3 minutes.
4. Serve immediately on a bed of fresh spinach and brown rice vermicelli.
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