The Spinal Column by SOS Physiotherapy
The Spinal Column The Newsletter About Your Health And Caring For Your Body
ISSUE NUMBER 16
WHO KNIT YA?
How many places in the world are you able to walk up to a stranger and ask 'who knit ya?' I'm sure not many but I know of at least one. Being born and raised in rural Newfoundland it was a common question asked to help place a name to your parents. It's not something I hear every day anymore here in Kitchener and I haven't mustered the confidence to start asking patients just yet. But I anticipated hearing this questioned asked again as my wife Laura and I recently had the opportunity to take a trip back to The Rock! It's always such a treat to go back to Newfoundland to see family and of course take advantage of the endless supply of seafood, but the biggest treat is always the scenery and being immersed in the culture. I'm sure you've seen the colorful commercials featuring jellybean houses, whales, icebergs with a tagline at the bottom saying call Paddy for reservations. Such commercials may have enhanced the colors just a little... but it really is one of the most beautiful places in Canada. On this trip Laura and I were able to take advantage of the beautiful weather by getting some hiking in and enjoy the ocean air. One of our favorite hikes is to start at the top of Signal Hill and hike through the historic Lower Battery Village. The Battery is a collection of colorful wooden homes clutching the side of
a steep, rocky cliff overlooking one of the world’s most striking harbours. One of the things I love most about the walk is how casual it is, with hand-painted signs pointing the way and a real sense of “what’s around the next corner?” adventure. Homes and front porches are often set up right against the pavement and there are a few artists’ galleries scattered along the way, giving you more time to linger. Of course no hike is complete without a visit to our favorite restaurant, Mallard Cottage. Mallard Cottage sits at the mouth of the harbour in Quidi Vidi and has the best fishcakes you may ever eat! Whenever we visit home it’s always at the top of our to-do list. The hardest thing about visiting Newfoundland is knowing I will have to leave again but there is an old saying in Newfoundland that says 'you can take the boy out of the bay but you can't take the bay out of the boy.' Until next time Newfoundland!
Sincerely, Steve
INSIDE:
• Protecting Your Shoulders From Injury • Use It or Lose It! • Shoulder Health 101
• Healthy Recipe • My Patient Stories • New Staff Spotlight
www.sosphysiotherapy.ca
PROTECTING YOUR SHOULDERS FROM INJURY
FUN & GAMES: SUDOKU
What would you do with a shoulder injury? If you have been researching those first troublesome aches and pains about your shoulder, then you have probably realized by now, the sheer number of injuries that befall the shoulder area. That’s because this large joint is the connecting point for so many crucial daily actions. Among the most common types of shoulder injuries are biceps tendonitis, rotator cuff tears and sprains, arthritis and shoulder impingement. Injury Causes Many shoulder injuries result from tasks requiring heavy lifting or repetitive reaching motions. Along with manual labor jobs, work around the house such as cleaning gutters or hanging up wet clothes are common culprits. In addition, athletic pursuits like weight-lifting, swimming, and tennis can unfortunately lead to shoulder injuries. Along with these activities, passive movements can also be a problem. If you have continuous poor posture, the improper positioning of your shoulders, can make you extra vulnerable to scapula (shoulder blade) and rotator cuff injuries.
Know the Warning Signs All of us experience occasional aches and pains from doing too much, which does not necessarily mean a chronic problem is emerging. However, when those pains don’t go away, or when the uncomfortable feelings have certain characteristics, it’s important not to ignore them, and seek help. If you keep experiencing shoulder clicking or “popping,” for example, you may have a ligament tear in your shoulder area. Sharp pain should also be checked out with your physiotherapist, as this means the shoulder joint is not moving in good alignment. There are also more easily-ignored symptoms, like a dull pain that runs along the side of your arm, or sudden arm weakness whenever you try to carry something or reach for an object. These symptoms, you should definitely not ignore.
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• Physiotherapy
• Osteopathy
• Custom Foot Orthotics
• Registered Massage Therapy
• Personalized Exercise Programs
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• Acupuncture
• KW Pelvic Health Physiotherapy
• Custom Bracing & Orthopedic Supply
USE IT OR LOSE IT!
You can certainly ease problems associated with shoulder injury through medical attention and physiotherapy. However, protecting your shoulders in the first place is always the best strategy. Make sure your posture is the best it can be at all times, whether it’s while you’re relaxing in your favorite chair, standing in line, hitting the gym, or working long hours at your desk. Think “up and back,” because letting the weight of your head and trunk rest forward puts pressure in all the wrong places, including your shoulders. Positioning yourself before sleep is also crucial; resting on your favorite side when the weight is on your shoulder can definitely create shoulder impingement over time. Avoid any positions where your arm is over your head while sleeping. You’ll additionally reduce wear and tear on your shoulders by being more mindful of how you use them. Does your job or sport absolutely require repetitive lifting, reaching or swinging? If so, it’s helpful to get coaching from a physiotherapist -- or even an actual coach -- about how to reduce the strain on your shoulders by shifting your positioning and using correct technique. Along with placing your body more efficiently to perform tasks, it’s also helpful to strengthen your shoulder muscles for light but frequent daily chores as well as strenuous, repetitive motions. Try to do a combination of some basic exercises a few times a week, in order to strengthen a range of muscles, including those in your rotator cuff region. Doing wall push-ups -- essentially a standing push-up in which you “lift off” from the wall rather than the floor -- is one classic option. Secondly, consider
buying resistance bands, which are inexpensive and portable. Attach them to a doorknob and pull them toward you, holding for a few seconds with each repetition. Do these reps in groups of five, two or three times a day. Lastly, don’t forget that classic “chair push-ups,” in which your arms do the work of lifting off the chair, are great for toning shoulder muscles. If you have questions about an aching shoulder or wondering if you are setting yourself up for injury, give us a call to speak with one of our physiotherapists today. Your shoulders will be happy you did!
For more information, contact SOS Physiotherapy today.
Healthy Recipe
Apple, Goat Cheese, and Pecan Pizza INGREDIENTS • 1lb six-grain pizza crust • Cooking spray
• 2 tsp Dijon mustard • 1 tsp fresh lemon juice • 1 1/2 tsp honey • 2 cups baby arugula • 3 tbsp chopped pecans, toasted
• 3 cups thinly sliced Fuji apple • 1 cup crumbled goat cheese • 2 tsp chopped fresh thyme • 1 tbsp extra-virgin olive oil
Preheat oven to 450°. Place pizza crust on a baking sheet coated with cooking spray. Arrange apple slices evenly over pizza crust; top with cheese. Sprinkle thyme evenly over cheese. Bake at 450° for 8 minutes or until cheese melts and begins to brown. Combine oil and next 3 ingredients (through honey) in a medium bowl, stirring with a whisk. Add arugula; toss gently to coat. Sprinkle pecans evenly over pizza; top with arugula mixture. Cut pizza into 6 wedges.
CALL ONE OF OUR 3 LOCATIONS TODAY!
New Staff Spotlight
My Patient Stories
SOS Physiotherapy is excited to welcome our newest team member Kelsie Freeman. She is a Physiotherapy Assistant and will be working at our Elmira clinic. Kelsie graduated from the Occupational Therapy Assistant and Physiotherapy Assistant program at Conestoga College. During that time she completed a 5-week placement here at our Elmira clinic, and now she is back to stay. Some of you may recognize Kelsie from seeing her around town as she is a local and has lived in Elmira her whole life. If you haven't seen Kelsie
"I was introduced to SOS through one of their weekend workshops. At the time I was suffering with a pinched nerve in my back an hip area and because of my arthritis I was a little nervous about manipulations. I have to say Steve was fabulous from the beginning and really helped identify and address the issue. His treatment plan including the dry needling, hands on
skills and exercises were so helpful in managing and eliminating my pain. At 73 muscles loose strength quickly and Steve helped me see it through until the end and become pain free!" - Marion J. "I was referred one of the practitioners at this location (Stephen Hogan) by a colleague at school. Without exaggeration, I have recommended him to EVERY family member, friend, and co-worker who is in need of physiotherapy. Stephen is incredibly personable yet professional and has given me only excellent treatment and advice for a variety of issues. Stephen has helped me with tense arm tendons through dry needling + exercise, and back issues through some minor "adjustments" + exercise. I have no doubt this location has a variety of stellar practitioners, however Stephen Hogan is the only physiotherapist I would recommend and will continue to see as long as I live in the KW region." - Graham H.
before than you will see her lots at the clinic helping out with exercise education, applying modalities and assisting our Physiotherapists with our client treatment plans. A NOTE FROM KELSIE: "Hello Everyone! I would like to take this time to introduce myself, my name is Kelsie and I am so excited to be back at SOS Physiotherapy as part of the team. I'm really looking forward to meeting you and getting the chance to help you work towards reaching all your exercise goals, getting you back to doing the things you love and moving pain free again."
In Your Community
Celebrating Over 25 Years of Healthcare Services! Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355
This is Luke Moser, a member at Westmount Golf and Country Club, just around the corner from our Belmont office. Luke went to Troy University on a golf scholarship for four years and is now a professional golfer with status on the Mackenzie Tour PGA. He had an outstanding 2018 season filled with some great results including twelve top 10s, and five runner-up finishes on the Mackenzie Tour, Circuit Canada Pro Tour, and Great Lakes Tour. His plans for the 2019 season are to play in Mackenzie Tour and Web.com tour qualifying school while playing some Monday Qualifiers for PGA Tour tournaments throughout the year. Luke's goals are to qualify for the Mackenzie Tour and place in the top 5 order of merit for the year such that he can move right on to the Web.com tour. Good luck Luke! Luke is one of many individuals and teams that SOS Physiotherapy sponsors throughout the year. Looking for a few funds for your team? Send your bio and photo to Jon at jclay@sosphysiotherapy.ca and we'll see what we can do!
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
www.sosphysiotherapy.ca
HAS SPRING SPRUNG YOUR BACK? NEW WORKSHOP COMING UP SOON!
BACK PAIN & SCIATICA WORKSHOP
Belmont Clinic Location // Saturday, June 15th @ 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
Does Shoulder Pain Leave You On The Shoulder Of Life?
Bring in This Coupon Today For A Complimentary Shoulder Screen
Campus Clinic University of Waterloo Student Life Centre
200 University Avenue West Waterloo, Ontario N2L 3G1 TEL: (519) 884-0767
Do you suffer from shoulder pain?
• Have your shoulder pain assessed. • Get strategies to help you fix it!
Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212
Call Today!
For use at Belmont and Elmira locations until June 30th only.
SHOULDER HEALTH 101
The shoulder is a complex joint that allows for a large amount of movement in multiple planes. What we sacrifice for all of this movement in the shoulder is stability. Stability in the shoulder joint comes from both static and dynamic factors. Static stability refers to the boney anatomy and the ligaments that act on the shoulder joint complex. Dynamic stability refers to the motor control of the shoulder complex which includes the scapula (shoulder blade). The majority of shoulder injuries or pathologies respond well to conservative management with physiotherapy, which would include a strengthening program. A study published in the American Journal of Sports Medicine compared two rehab protocols (Watson and Rockwood) to treat multi-directional instabilities of the shoulder and found the following: 12 weeks of the Watson program showed more favourable outcomes when compared to the Rockwood at both 3 and 6 month follow ups. What is interesting from comparison of the two protocols is that the Watson protocol has more of a focus on retraining scapular motor control initially with further progressions focusing on the deltoid and
the rotator cuff muscles. The scapula is critical in creating stability for the shoulder joint complex, so an exercise program focusing on the dynamic control and scapular stabilization exercises is key in a successful rehab program of any shoulder injury! DO THIS: Scapular Setting with Shoulder Shrug - Place a band around the affected shoulder, place the end of the band under the foot of the same side
- Place the affected arm approximately 30’ away from the body with the thumb up
- Using the upper trap muscle, slowly shrug the shoulder up against slight resistance
- Hold for 5 seconds and repeat 15 times
“I saw physiotherapist Stephen Hogan on a shoulder issue, and cannot say enough good things about him. He does a great job of balancing professionalism and friendliness - Stephen is knowledgeable and thorough in his patient assessment and treatments, and also pays close attention to patient feedback and is committed helping each person achieve positive outcomes. I am impressed and amazed at the speed of my recovery while under his care & direction and would recommend him highly. Sos clinic is great - easy to find, good location, and the facility is nice and bright and pleasant with plenty of windows and natural light. All the staff - other physiotherapists and front desk - are friendly and helpful and seem happy to be working there. Thanks to the clinic and to Stephen for their hard work and great patient care!” - Margo M.
Campus Clinic University of Waterloo Student Life Centre
Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355
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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