Health & Fitness Newsletter by Craven SPORT services
HEALTH
“ Are You Seeking Proper Treatment For Your Running Injuries?” Understanding The Benefits Of Physiotherapy
Physiotherapists help people affected by injury, illness or disability through movement and exercise, manual therapy, education and advice. They maintain health for people of all ages, helping patients to manage pain and prevent disease. The profession helps to encourage development and facilitate recovery, enabling people to stay in work while helping them to remain independent for as long as possible.
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INSIDE • Understanding
The Benefits Of Physiotherapy
• Exercise Essentials • Patient Spotlight • Running Tips • Staff Spotlight
HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training “Discover Improvement In Your Run By Seeking Treatment! ” Understanding The Benefits Of Physiotherapy
What physiotherapists do Physiotherapy is a science-based profession and takes a ‘whole person’ approach to health and wellbeing, which includes the patient’s general lifestyle. At the core is the patient’s involvement in their own care, through education, awareness, empowerment and participation in their treatment. You can benefit from physiotherapy at any time in your life. Physiotherapy helps with back pain or sudden injury, managing long-termmedical conditions such as asthma, and in preparing for childbirth or a sporting event. Why physiotherapy Physiotherapy is a degree-based healthcare profession. Physios use their knowledge and skills to improve a range of conditions associatedwith different systems of the body, such as: • Neurological (stroke, multiple sclerosis, Parkinson’s) • Neuromusculoskeletal (back pain, whiplash associated disorder, sports injuries, arthritis) • Cardiovascular (chronic heart disease, rehabilitation after heart attack) • Respiratory (asthma, chronic obstructive pulmonary disease, cystic fibrosis). Physiotherapists work in a variety of specialisms in health and social care. Craven SPORT services provides well experienced physiotherapists to treat a broad range of conditions. Contact us today to learn more on how to begin a pain free journey with us.
FUNCTIONAL FRIDAYS Every wonder how the exercises that you do actually apply to your daily life?
We’ve created a video series called #TGIF – Thank God It’s Functional!
Every Friday we post a video on how the movements we do in the gym translate into everyday life. Check it out: http://bit.ly/TGIF-Functional-Fridays
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RUNNINGGIVESYOUBOTH PAIN&JOY
Why Do Runners Get Injured Easily?
Just because we are made to run doesn’t make us great runners. For a number of reasons, many runners develop injuries each year. At any one time approximately 25% of runners will have an injury. Most of the time it comes down to a change in workload. Given enough time, our bodies are very good at adapting to increased workload. If we gradually increase the distances that we run, the muscle, tendon, and bone cells can respond to this increased workload and increase their ‘strength’ and endurance. If, however, we increase this workload too quickly, these structures start to break down. Changes in workload can be due to a change in:
• Distance / time / intensity of training • Terrain, more hills, harder ground • Footwear • Running technique
Running injuries are common and often affect the hips, knees, ankles, and feet of runners. The impact and stress of running is sometimes hard on the muscles and joints; especially if you ignore early injury signs. Your running injury may require a short period of rest in order to allow some healing to occur, during which time cross-training may be a good option to maintain your fitness. At Craven SPORT services, a physiotherapist with a special interest in running injuries will give you the best advise for treatment.
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RUNNING TIPS Finish Fast: by Matt Fitzgerald
Research shows that the neuromuscular system is most likely to discover more efficient ways to move when you push your limits (i.e. fatigue). To do this without risk of overtraining, end some of your easy runs with a “fast finish.” Wait until the last five or 10 minutes of a longer run and then speed up to an effort level of six or seven on a scale of one to 10. For more Running Tips, visit our Youtube channel: http://bit.ly/Sask-Marathon-Running-Tips
When you run, your brain is constantly communicating with your muscles to figure out how you can run more efficiently (i.e. with less muscle activation). This involuntary process explains why all runners become more economical with experience. But you may be able to speed up the process.
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NEW STAFF CHRIS STURGE
BREE RUTTEN Bree graduated from the University of Saskatchewan with a degree in Physical Education in 1998 followed by a degree in Physical Therapy in 2001. Since graduation, she has specialized in the treatment of Women’s Pelvic Floor disorders, with advanced training focusing on concerns of the bladder, bowel, pregnancy and pelvic pain. She has worked at the Saskatoon City Hospital Urotherapy program, in private practice in Seattle, and for 6 years at the Pelvic Floor Clinic in Calgary. She returned to Saskatoon 8 years ago, and has continued to work in the area of pelvic floor and core stability concerns in both private practice as well as with the Saskatoon City Hospital - Pelvic Floor Pathway program. The focus of her treatment is creating balance and strength in the pelvis and core to create a strong base for everyday activities and fitness. Chronic pelvic pain is an area that she has continued to center her work around, and
Chris graduated with his B.Sc. of Kinesiology from the University of Saskatchewan in 2014. Following this, he worked for a year and then spent the majority of 2016 traveling overseas. Chris is a CSEP, Certified Personal
Trainer and is currently satisfying requirements for his Certified Exercise Physiologist designation. Chris has been actively involved in martial arts for over 20 years, having both competed and coached at national and international levels. Though now retired from competition, he still teaches occasionally and enjoys weightlifting and combat sports as hobbies.
she works with numerous practitioners to ensure the patient has a team environment for success. She has a passion for working with women to empower strength and create positive changes both emotionally and physically. cravensportservices.ca
“I have been involved with the Saskatchewan Marathon for many years – dating back to 1997 when I first became president of the Saskatoon Road Runners Association (SRRA). Since then I have watched our event grow from a few hundred participants to our 2016 total of just over 4000 participants! It is the support of Brainsport, Craven SPORT services, Goodlife Fitness, PotashCorp, the City of Saskatoon, and others that help make this event so successful. The event’s popularity is directly related to the changes and improvements we make each year. For example, several years ago we added the 10k race to our event and numbers started to grow dramatically. Four years ago we added the 5k event. This popular addition has now PATIENT SPOTLIGHT Hear What Our Patients Have To Say!
become the Craven SPORT services 5k and participation continues to increase. The success of our MaraFUN event has been outstanding. This event, supported by Craven SPORT services and SIGA, now attracts more than 1000 kids who, over the course of a few weeks, run the equivalent of a marathon distance. Their last couple of kilometres are completed on race day where they
cross the same finish line as the marathoners. This may be one of the most exciting events to watch as more than 1000 kids stream across the finish line. Craven SPORT services is an important partner in our success. They provide sponsorship for our 5K race, regular newsletters and videos providing training advice for our race participants, on-course support during the marathon, and are actively involved in motivating the MaraFUN participants. The SRRA’s partners have helped make the Saskatchewan Marathon the Province’s finest running event” - Peter G.
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STAFF SPOTLIGHT
MICHELLE KEENE MPT, B.SC. (KIN), CERT.SPORT (PT) Michelle became interested in physical therapy while being treated for various sport injuries in her youth. She was a competitive soccer and basketball player and participated in a large number of high school and recreational sport teams. She continues to compete on soccer and basketball teams and enjoys running and strength training. Her passion for helping others and her desire to stay involved in sports was what led her to become a physical therapist. She has been working at Craven SPORT services since graduating from the University of Saskatchewan. She enjoys the variety of services available at the clinic as well as the opportunity for therapists to work outside of the treatment room doing sporting event coverage and strength and conditioning. Since graduating, Michelle has completed her Certificate in Sport Physiotherapy as well as training in running injury prevention and concussion management. She is currently completing training in Functional Dry Needling, which she can start adding to her practice in May.
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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
• Is your mind on your hip, knee or leg pain instead of your life? • Have loved ones stopped listening to your complaints because they have heard it so many times before? • Do you feel really stiff when you try to get out of bed in the morning? • Do you have to think twice before you pick things up? If You’re Nodding Yes Then Now is The Time to Make Your First Step in The Right Direction and Take Charge of How You Feel. DOWNLOAD THIS eBOOK TODAY! ATTENTION ACHE & PAIN SUFFERERS!
THE 4TH CRAVEN SPORT SERVICES BABY HAS ARRIVED! Congratulations to Lindsay and Daniel Olver on the arrival of their little girl, Penelope Prairie Olver! GUESS WHO’S GETTING HITCHED?! Our very own Social Media Guru, Stacy Ingram recently got engaged to Caleb Clendining on March 25th! Wedding plans are being made for August 2017! Congratulations! 2017 SASK MARATHON! Mark your Calendars! May 28th, 2017 marks the 39th Annual Saskatchewan Marathon! Once again, we are the sponsors of the 5K this year! Registration closes on Thursday, May 25, 2017, so claim your spot! You can register here: http://bit. ly/2017Sask-Marathon. We look forward to seeing you there!
FREE BackPainWorkshop JUNE 11THAT 3PM LOCATEDAT CRAVENSPORT SERVICES Patients are encouraged to attend this workshop to learn: • The underlying factors that may be impeding full resolution of your back pain. • What successful assessment and treatment looks like. • How to choose the right treatment for the cause of your pain REGISTERBY FOLLOWING THE LINK: cravensportservices.leadpages.co/low-back-pain-workshop-registration/ Or Call 306-934-2011 or email css@cravensportservices.ca
GET OUT YOUR TABLET OR PHONE AND DOWNLOAD IT TODAY! www.kneebook.net/cravensportservices
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Try these movements if you are experiencing pain. EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 35 seconds. Repeat 8 times.
HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Alternate legs and repeat 6 times.
Helps With Knee Pain
Improves Hip Pain
Exercisescopyrightof
www.simpleset.net
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
NUTRITION BUZZ
14 INGREDIENTS • 12 cups water • 1 1/2 cups quinoa • 5 pickling cucumbers, peeled and cut into 1/4-inch cubes • 1 small red onion, cut into 1/4- inch cubes • 1 large tomato, seeded and diced Quinoa Salad Recipe
• 1 bunch Italian parsley leaves • 2 bunches mint leaves • 1/2 cup extra-virgin olive oil • 1/4 cup red wine vinegar • 1 lemon • 1 1/2 teaspoons salt • 3/4 teaspoon black pepper • 4 heads endive • 1 avocado
DIRECTIONS Bring the water to a boil in a large saucepan. Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture. When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well. Spoon onto endive spears, top with avocado, and serve.
Copyright (c) 2006, Mary Sue Milliken and Susan Feniger
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