SOS Physiotherapy: Effective Hip and Knee Pain Relief

The Spinal Column The Newsletter About Your Health And Caring For Your Body



It all came flooding back while playing hockey in January 2017, a little tweak, worse over time, trying to rehab (I know a few good physios…) , but nothing settling. I struggled through the 2017 summer using a variety of braces to get through my ball and golf. I used to lay them out (see below) at the ball field and say…”which one today?” During my trip to the Azores we compared my walking down the mountain trails to some kind of drunken sailor....

I was looking at this old picture of my kids, (I won’t say how long ago it was taken as it would date me!) and the rugby theme - with Sam holding the ball and everyone giving their best “nasty” face - makes me think of my rugby days, and how one bad step sent me down an injury path I couldn’t have imagined. Many of you reading this may have a similar story. “Way back when I was younger, etc…. X happened, and my (insert injured body part here) has never been the same...” In this case it was my knee... the Fullback I was bearing down on went one way and my knee went the other. I had torn my ACL (anterior cruciate ligament) and surgery would be imminent. But little did I know that it was the little piece of meniscus that was torn (which they repaired in the same surgery) that would come to be the thing that would haunt me to this day. Some would say that the general “unstable-ness” of my knee from the major ACL surgery will have contributed to the breakdown. But there is no denying that my current knee status is a factor of that outside part of my knee joint having major trauma over 20 years ago.

So after a couple of cortisone shots and an MRI showing severe arthritis, I was off for a surgical consult. Thankfully we decided to avoid the osteotomy (some of you may know this procedure, not for the faint of heart!) and have a simple scope. Not as frequently done these days the scope was also going to give a better idea of what I might need in the future. I’m now 2 weeks post-op and rolling along with my rehab. My colleagues seem to be taking great pleasure in giving me acupuncture, almost as much as my patients like watching me get mine... I guess I’ve given enough needles through the years that I deserve some as well. It does feel a bit better. Now if I could just find the time to do all those darn exercises… See you at the clinic! Jon

The Spinal Column The Newsletter About Your Health And Caring For Your Body


EFFECTIVE HIP & KNEE PAIN RELIEF Move Freely Again Without Any Pain!

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What Can Physiotherapy Do to Help? Physiotherapy is not a one-stop cure-all for pain management. This is a long-term solution to pain and suffering through the use of targeted exercises and stretching techniques that are designed to strengthen the targeted areas and help the body recover and heal. By identifying the exact points on the body that are not moving as they ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination. Your hips and knees are essential to everyday movement; whether you are sitting, standing, walking or running, you need your hips and knees in great shape. Sometimes, when your hips and knees are in pain, it can cause you to change the way that you are moving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times, prolonged pain can cause you to stop doing movements that are indicative of healthy joints.

If you struggle with knee or hip pain, then you know that this isn’t true at all. Hip and knee pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step. There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident. Don’t Wait Until It Is Too Late! When an injury develops, seeking the support of a physiotherapist is the best course of action. Working with a physiotherapist soon after an injury develops can help reduce your recovery time and improve your ability to cope with the pain and discomfort by introducing you to targeted exercises and stretching techniques that can enhance your ability to recover from the injury. When you are dealing with a hip or knee injury, every step requires more effort than typical. This can really drain your energy level as you attempt to go about doing even basic tasks, such as taking care of your home or walking around the office. 4 3 1 5 3 2 9 6 5 7 3 2 1 5 8 9 8 3 4 8 1 3 5 6 1 4 1 8 n° 315994 - LevelHard n° 315994


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INSIDE: • Who Needs Physiotherapy? • Our Clinic to YOUR Community • Jon's Kids Clean House

• Exercise Essentials • Free Workshop! • ÖSSUR Braces

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If you’ve experienced any hip or knee pain and are considering whether physiotherapy is a good choice for your health needs, consider the following: • From a standing position, are you able to lean over and touch your toes? If so, then this indicates that you have proper hip and low back flexibility. If not, then you may need to improve your flexibility and joint range of motion, and physiotherapy could be helpful. • In a sitting position, can you comfortably cross your legs, leaving your ankle to rest comfortably on the opposite knee? If this is painful, or one knee constantly must be lower than the other, then this may be indicative of knee concerns that could be addressed with physiotherapy. • From a standing position, with your feet planted flat on the floor, can you push your body into a squatting position? You should be able to squat all the way down so that your buttocks are almost touching your heels. If you aren’t able to do this, then physiotherapy may be helpful in improving your range of motion. • Standing near a wall or countertop, arrange your feet so that you are standing with the heel of one foot touching the toes of the other, as if on a balance beam, and see how long you can stand still. Can you balance for 10 seconds? If not, then physiotherapy may be able to improve balance and coordination. The goal of any physiotherapy program is to restore range of motion and improve flexibility and strength while reducing the general experience of pain. Unfortunately, hip and knee injuries often tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult to allow these joints to actually rest following an injury.

Exercise Essentials Try these movements if you are experiencing hip or knee pain. Physiotherapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physiotherapist to learn more about options that will suit your health needs.

Gluten-Free Pumpkin Cookies

• 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats • 1/2 cup oat flour ground • 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese 5% Oil • Cinnamon • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries & cherries

Strengthens Hips & Knees

Super volunteer Nicole Hendershot is demonstrating a challenging but very effective hip and knee strengthening exercise. A physioball is helpful here but you could use a beach ball or slightly deflated basketball. Lean into the ball such that the hip you are strengthening (Nicole's left) is away from the wall. Lift the inner leg slightly and hike your pelvis into the ball. You should feel like you are pushing into the ball using your glute muscle. Keep your abdominal muscles tight and keep your knee slightly bent and in line with your second toe.

• 1 ripe banana mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil melted • 2 tsp vanilla extract

Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down, slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.


Our Clinic to YOUR Community

Pedators PRIDE The KW Predators Synergy Volleyball team made club history last year. They became the KW Volleyball club's first Canadian Champions! They are an incredibly talented group of 14 and 15 year old girls who are back on the court this season to defend their Canadian National title as well as their second consecutive Provincial title. This year Synergy is hoping to take their team development to the next level by competing in 15u and 16u tournaments all across Ontario and the United States. In the spring the team will be looking to defend their Provincial title on April 14-16, 2019 at Rim Park and in May, they will travel back to Edmonton, Alberta to defend their National Championship title. Come out and cheer them on if you have the time!



Movember Closing Now that Movember has come to a close, “The Moebilizers” are regrettably reaching for their razors and shaving off their “face foliage” that has been holding real estate on their upper lips for the month of November. You could say that they put the moustache back on the face of fashion, as well as successfully raising $758 in support of men’s health while having fun doing it! Thanks very much for all of your kind donations and support! F U N D R A I S I N G Moving Beyond Violence Help us break the chain of abuse this holiday by donating to Anselma's House -Women's Crisis Service of Waterloo Region. All proceeds raised through  SOS Physiotherapy will go directly towards the

ÖSSUR Braces at SOS Physiotherapy

support of women and children in our community who are fleeing abuse and violence. To find out more on how you can help visit:

SOS Physiotherapy is the provider of many excellent OSSUR bracing products. The Unloader Hip (pictured here) has been shown to give considerable relief to patients with mild to moderate hip osteoarthritis

and iscoveredbymost insuranceplans.Usethiscustom fit brace to get back to walking easier, moving better, or even help with pain during that golf trip to Florida this winter! Call to speak to one of our physiotherapists to see if The OSSUR Hip Unloader is right for you!

Stay tuned for the final results from the SOS Physiotherapy Elmira coloring contest in January!



Belmont Clinic Location // Saturday, December 15 @ 10:00am

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

Bring in This Coupon Today For Present This And Receive 10% Off Your Next Bracing Or Orthopedic Product Purchase. 10 % OFF Your Next Bracing Or Orthopedic Product Call Today!

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

For use at Belmont and Elmira locations until January 15th only.


Its that time of year. Everyone is preparing their home for guests and holiday festivities. But wait! Don’t deck the halls so fast without thinking about your body when you go to do those laborious chores! First of all, find FOUR good strong children to do all your housework... as luck should have it… I found some! Here’s the Clay kids ready to put in their time, all in the name of Santa being good to them this Christmas! First, let’s look at Ben (11) . What a rock star! Look at his bent knees while holding that vacuum and keeping his upper torso straight. He said, “Dad, move your feet often. And when you go to reach forward with the vacuum, make sure you keep your back flat and bend at the hips and knees. Your chest, NOT YOUR HEAD, will move down toward the spot you are reaching to.” Whoah! This guy is serious. Next, we see Sam (14) loading the dishwasher, a task he has told me many times he loves doing… Normally you would think this is easy, but over several repetitive bends through the torso, the strain can really put a bad taste in your eggnog. Check out Sam’s sweet style here as he props his body weight on the counter every time he goes low to the bottom rack. Back is straight, bending at the hips and knees, are we seeing a common theme here? Looking sharp Clay! Hey Liv! The in-laws are coming and you’re on bathrooms! Ouch. The first picture shows Olivia (15) in horrific posture whilst she gets after the bowl. Go low Liv! The better posture here (hey Nova you’re in my shot!) is getting down onto one knee (use a cushion if you need to) and keep that back flat. Engage the shoulder and keep the elbow close to the body whenever possible to avoid tweaking that nasty yuletide rotator cuff. Who wants to go to physio over the holidays?! Finally, we leave the heavy lifting for the youngest. Poor Luke (9) , is tasked with restocking the firewood and those pieces are heavy! Look at his straight legs and rounded back. He looks like the Grinch after a bad turkey... The second picture of him lugging the lumber is green and mean. Legs bent, chest out, back flat. Lifting mechanics a physio dad (and mom) would be proud of. Use this for all your lifting needs of decorations boxes, recycling bins, and that wee case of goodness from your local distillery….for your guests of course!

Enjoy the Holidays everyone!

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

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