Newsletter for Peak to Shore Physiotherapy & Sports Medicine
HEALTH & WELLNESS The Newsletter About Your Health & Caring for Your Body
Direct Access You do not need a referral for
physiotherapy however some insurance providers require one. Checkwith your provider. Come see us!
Exciting News We have a Stayner location of Peak to Shore coming soon located at 7460 County Road 91, Unit 4, Stayner, ON L0M 1S0.
IS BACK PAIN SLOWING YOU DOWN? PHYSICAL THERAPY CAN HELP!
Georgian Bay Location 1 First Street Unit 102 Collingwood ON - L9Y 1A1 Phone: 705-446-2551 Fax: 705-446-1897
Monday Tuesday Wednesday Thursday Friday
8:00am - 8:00pm 8:30am - 8:00pm 8:00am - 8:00pm 8:00am - 8:00pm 8:30am - 4:00pm
Hours subject to change due to COVID-19. Please call in advance.
INSIDE: Is Back Pain Slowing You Down? Physical Therapy Can Help! Staff Spotlight • Back Pain Solutions • Exercise Essential
Is Back Pain Slowing You Down? Physical Therapy Can Help!
• Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the Canadian population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The Canadian Physical Therapy Association covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture
• Bad abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause.
If you’ve been struggling with your home exercises, ignoring that ache or pain that’s been resurfacing, or just need some human interaction, schedule your appointment now.
Staff Spotlight
Jonathan Nederend - PT
I like to blend my background in Performance Sport with my practice in physiotherapy. Every individual – whether a performance athlete or grassroots, retiree or currently working – should be capable of movement patterning to assist with their sport, activities of daily living or profession. Body awareness and strength are integral to efficient, effective and safe movement. My approach involves education, awareness, physical literacy and a wholistic approach to functional strength. I offer education, manual therapy services, Trigger Point Dry Needling, acupuncture, strength coaching and program design. Come on in to the Stayner location to see how together we can make your best everyday possible.
Glenn and I are excited for the launch of Peak to Shore Physiotherapy and Sports Medicine in Stayner! After growing up in Stayner, it was an easy decision forme to make to transition back tomy hometown roots. Having studied in several leading countries in the healthcare field, I was fortunate to complete clinical placements with some of the best professionals in the areas of Physiotherapy and Sports Medicine. This has enabled me to provide the most current, up-to-date clinical
practiceswith a high standard of care, which ‘Peak to Shore’ are known for in Georgian Bay and the surrounding areas. I have been working at Peak to Shore now for three years, having previously worked in the USA at Eastern Illinois University as a Strength Coach, and in England and Scotland as a Sport Scientist to professional soccer clubs.
Back Pain Solutions
Exercise Essential
You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter- irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Back Pain Prevention A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure
shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements.
CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner. Did You Know? We Also Specialize In: • Physiotherapy • Therapeutic Exercise • Acupuncture
It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you. Sources: http://www.apta.org/ ht tps: / /www.acatoday.org/Pat ients/Heal th-Wel lness- Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver- Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
placed on your spine. Use Good Posture
• Chiropractic Care • Athletic Therapy • Pilates • Massage Therapy • Strengthening & Conditioning • Concussion Therapy
When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine,
• Taping & Bracing • Manual Therapy • Sports Medicine
Healthy Recipe Feta Chicken Burger
BURGERS
INGREDIENTS
• 1 cup crumbled feta cheese • 6 whole wheat hamburger buns, split and toasted • Optional: Lettuce leaves and tomato slices
• 1/2 cup chopped roasted sweet red pepper • 1 teaspoon garlic powder • 1/2 teaspoon Greek seasoning • 1/4 teaspoon pepper • 1-1/2 pounds lean ground chicken
• 1/4 cup finely chopped cucumber • 1/4 cup reduced-fat mayonnaise
DIRECTIONS
Preheat broiler.Mix cucumber andmayonnaise. For burgers,mix redpepper andseasonings. Add chicken and cheese; mix lightly but thoroughly (mixture will be sticky). Shape into six 1/2-in.-thick patties. Broil burgers 4 in. from heat until a thermometer reads 165°, 3-4 minutes per side. Serve in buns with cucumber sauce. If desired, top with lettuce and tomato. https://www.tasteofhome.com/recipes/feta-chicken-burgers/
How Exercise Effects Your Mental Health
Exercise and ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. Exercise and PTSD and trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous systembecome “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross- country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there.
Everyone knows that regular exercise is good for the body. But exercise is also one of themost effectiveways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element— really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.
Did You Know? We Can Also Treat:
• Arthritis • Hip Injuries • Knee/Ankle Injures
• Muscle/Tendon Injuries • Shoulder/Elbow Injuries • Sports Injuries
• Sprains • Vertigo • And more!
Call Peak To Shore to talk with your physiotherapist today!
3. If further assessment is
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
warranted, your therapist might recommend you come in for an appointment.
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