SOS Physiotherapy: 3 Easy Steps to Healthy Knees

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

ISSUE NUMBER 23

A NOT SO SILENT NIGHT

Twas the night before Christmas, when all through the house, not a creature was stirring, not even a mouse.... That may be true for most people on the eve of Christmas but for my wife and I that isnt the case. My son, Noah, was born on September 1st weighing a hefty 8lbs and 9 ounces and changing my life forever. Hence no more quiet nights. Prior to him being born, I was excited, scared to death, nervous and every other feeling possible. I had no idea what to expect. After all, how do you prepare for something you have never experienced? Bringing a baby into this world is truly a miracle and I can confidently say that the past 4 months have been the best 4 months of my life. However, entering Fatherhood and writing this article has allowed me to reflect on the lessons I've learned thus far. I enjoyed fatherhood from the first second. Don’t get me wrong, I was always optimistic about fatherhood but scared for the first few months. Those months, in my mind, would be just an endless array of changing diapers and sleepless nights. How wrong I was: I found fatherhood surreal and joyous from literally the first second. Parenting a newborn is a heightened state of existence. As adults we get dressed, prepare for the day and often even arrive at our workplace before we’re fully awake. For babies, however, everything from looking left and right to burping to inhaling and exhaling is seen as an milestone. He drank a millilitre! He only spewed half a millilitre! The gratification of seeing my favourite person hungrily sucking down his first meal is greater than anything I’ve ever felt. I have never been so excited to stare at someone sleep or marvel at their laugh.

things related to their condition so I should have taken my own advice. However, I found myself googling 'When will my baby sleep through the night?' 'How often should a baby poop?' 'Why is my babies poop green?' If you need to know anything about being a father or managing your baby, run away from google as fast as you can! Another hard lesson learned is how frequently you visit Babies R' Us. Let’s be clear, I hate shopping but for some reason, the cashier at the local Babies R' Us knows me by my first name. I have spent more money at Babies R' Us in the past four months than any other non-food retailer in the history of my shopping career. However, the biggest thing I've learned is how quickly time moves. When you have your first child, other parents keep telling you, “they grow up so fast. Enjoy it.” This was the most common piece of advice I had received prior to Noah being born, but at the time I couldn't truly understand it. In the last four months he has started smiling, laughing, and rolling. Now it makes a lot more sense to me and I started to think 'why didn’t somebody tell me this was going to happen?' My little boy is already on to the next thing, wide-eyed and gorgeous like he was in that hospital room, the very first time I held him in my trembling arms. However, my dad gave me some great advice when he said Fatherhood doesn't have to fly by if you live in the moment. Taking that advice, I try to be engaged in whatever it is that I'm doing, whether it's reading to Noah or strolling around town. Living in the moment allows me to feel more in control and able to enjoy every minute I have with my little guy!

INSIDE:

Some lessons have to be learned the hard way and one of them being that Google isn't my friend. I always tell my patients not to google

• Walk Away from Unwanted Knee Pain • How Can Physiotherapy Help? • Student Life at SOS

• New and Upcoming! • Custom Knee Braces for Osteoarthritis

www.sosphysiotherapy.ca

WALK AWAY FROM UNWANTED KNEE PAIN

Do you experience pain with squatting, prolonged sitting, or climbing stairs? Are you living with persistent pain, swelling, or mechanical symptoms, such as catching and locking? Do your knees make it difficult to perform daily tasks that once seemed simple? If so, SOS Physiotherapy can help you find relief. Knee pain can be debilitating, making it difficult to walk, run, and move. It may even hinder your ability to do some of the activities you love. Fortunately, our physiotherapy treatments at SOS Physiotherapy can get you moving once again by relieving your pain and enhancing your body’s natural healing process. What are some common knee injuries? Your knee is one of the largest joints in your body, made up of a complex system of bones, tendons, and ligaments. Because of this, the knee can be easily injured due to overexertion or repetitive motions. Some common knee injuries include: • Arthritis. The most common type of arthritis for knee pain is osteoarthritis. Osteoarthritis occurs when the cartilage surrounding your joints deteriorates from “wear and tear.” This causes uncomfortable friction as the joint no longer has a sufficient cushion between the bone. Rheumatoid arthritis is another common cause of knee pain. This is a chronic autoimmune condition that causes the joints to become swollen and inflamed, with varying levels of severity.

• Fracture. A fracture occurs when one of the bones in the knee (including the kneecap, or patella) become damaged. Fractures are typically the result of some type of trauma, such as a harsh fall or collision. • Torn ACL. An anterior cruciate ligament (ACL) tear occurs when one of the ligaments connecting your shinbone to your thighbone becomes torn. This is a common injury for athletes who participate in sports that are physically-demanding on the knees, such as basketball, track and field, or soccer. • Torn meniscus. The job of the meniscus is to act as a shock absorber between the shinbone and thighbone. It is made up of thick cartilage, but it can be torn if your knee twists too suddenly while weight is still being put on it. • Patellar tendinitis. Your tendons are thick connective tissues that attach muscles to bones. Tendinitis occurs when one or multiple tendons become inflamed. The patellar tendon, located in the knee, typically becomes inflamed through repetitive jumping motions common in sports such as skiing, cycling, or hurdling. • Knee bursitis. Bursae are small fluid sacs that act as cushions outside of your joints. Knee bursitis occurs when the bursae in your knee becomes inflamed, limiting the ability for your tendons and ligaments to move smoothly over the joint. The incidence of osteoarthritis (OA) is increasing and it is one of the most common causes of chronic conditions. Total knee replacement is the mainstay of treatment for end stage knee OA; however,with long waiting lists and high levels of dissatisfaction,a treatment like knee braces could potentially delay surgery. A ten year literature review on unicomaprtmental knee OA found that unloader braces have been shown to dramatically affect the patients quality of life and potentially delay the need for surgery. The study concluded that patients should be managed with a multidisciplinary approach including Physiotherapy and unloader knee bracing, before surgery is considered. Ask your Physiotherapist about our Ossur unloader knee braces!

CUSTOM KNEE BRACES FOR OSTEOARTHRITIS

www.sosphysiotherapy.ca

Belmont Clinic Belmont Professional Centre 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 Celebrating Over 25 Years of Healthcare Services!

Northfield Clinic (**Opening February 2020**) Waterloo Corporate Campus (Sobeys Plaza)

5B-595 Parkside Drive Waterloo, ON N2L 0C7 TEL: (226) 476-1600

How Can Physiotherapy Help?

What can I do on my own to keep my knees healthy? While physiotherapy is the most effective form of treatment if you are currently experiencing knee pain, there are some precautions you can take to lower your risk of developing unwanted knee pain and injuries altogether: 1. Stretch your hamstrings, quadriceps, and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints stay balanced, which allows you to bend and rotate the knee. 2. Keep the muscles around your hips and knees strong, especially the gluteal and quadricep muscles. Studies show that adults (especially those 55 or older) who have stronger gluteal and quadricep muscles tend to have less back pain and a greater ability to perform daily activities. 3. Exercise regularly. While this is good for the whole body, the knees especially need exercise to keep their cartilage healthy. The cartilage does not have much blood supply and requires its nutrition from joint fluid. Most of the joint fluid absorbs into the cartilage only through movement and compression of the knee. Therefore, it is important to do weight bearing exercises, such as walking, running, or playing a sport. However, if you have arthritis, it is advised that you do activities with less of an impact, such as biking, elliptical machines, or aquatic exercises. Are you living with knee pain? If so, don’t hesitate to contact SOS Physiotherapy today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations!

Our licensed physiotherapists at SOS Physiotherapy will examine your knee for signs of misalignment or structural damage, in addition to examining your stance, posture, gait, and range of motion. After your physical exam is complete, your physiotherapist will prescribe a physiotherapy plan for you, aimed at relieving unnatural stresses and strains, and normalizing your joint function. Treatment plans for knee pain typically include: • Activity modification and manual therapy to allow for appropriate off loading and healing. This may include joint/soft tissue mobilization, custom foot orthotics, over-the-counter bracing, or kinesio taping in the short term, in order to reduce symptoms and open a window to symptom-limited exercise. • Graded strength, dynamic stability, and capacity training targeting the quads, glutes, hamstrings, foot/ankle complex, and core. Strength training of the quads and glutes has been shown to be highly effective with regard to reduction of pain, and it mitigates the risk of recurrence/ flare ups in the future. • Restoring range of motion in the knee. A knee with poor range of motion that is constantly flexed can cause persistent painful symptoms. Restoring range of motion will help it bend easier and ease stress on the knee, thus relieving pain. • Graded exposure to previously painful activities, as gains in strength, tolerance, and capacity allow.

Healthy Recipe Sweet & Sour Cauliflower •5-6 cups cauliflower florets •3 tbsp vegetable oil • 1/3 cup corn starch •3-4 cups steamed rice, for serving •Thinly sliced green onions for garnish •3/4 cup sugar •2 tbsp soy sauce

• 1/2 cup apple cider vinegar (may sub white vinegar) •1 tsp garlic powder

• 1/2 tsp onion salt • 1/4 cup ketchup •1 tbsp cornstarch •2 tbsp cold water

Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions.

CALL ONE OF OUR 3 LOCATIONS TODAY!

Student Life at SOS

New and Upcoming!

My 6 week placement at SOS has been an amazing experience, all of the therapists are committed to continuous learning and teaching their skills to students. With such a great environment to work in, I feel that I have grown immensely in my time here. Thank you to all of the patients that have allowed me to work with them and been an important part of my learning experience!

Laser therapy will soon be available at our Belmont location to treat your acute and chronic injuries. To kick start this exciting new modality, we will be having an open house, date TBD, where we will be offering free sessions of laser therapy. Speak with your physiotherapist to see if this is right for you and we can book you a spot!

- Samantha Starling

Staff Spotlight

Northfield Clinic Coming Soon!

Congratulations to Adam Dafoe on completing his FCAMPT certification. CAMPT-Certified physiotherapists are Fellows of the Canadian Academy of Manipulative Physiotherapy (FCAMPT) that have completed extensive post-graduate education and have attained internationally recognized qualifications in hands-on manipulative therapy.

SOS Physiotherapy (Northfield) Opening February 2020

NEW WORKSHOP COMING UP SOON!

ROTATOR CUFF WORKSHOP!

Belmont Clinic Location // Saturday, Jan. 18th @ 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 Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212 Northfield Clinic (*Opening Feb 2020*) Waterloo Corporate Campus (Sobeys Plaza)

Can Physio Help Your Shoulder Pain?

Bring in This Coupon Today For A Free Shoulder Pain Discovery Visit!

• Have your shoulder pain assessed • Discuss any previous issues regarding your shoulder • Get a plan of what Physio can do to help all of the above!

Call Today!

5B-595 Parkside Drive Waterloo, ON N2L 0C7 TEL: (226) 476-1600

For use at Belmont and Elmira locations until March 31st, 2020 only.

SNOW SHOVELING 1 01

When the driveway is coated in a thick blanket of snow and its time to get that shovel out, take some time to read these safety snow shoveling tips to help avoid any potential injuries. • Keep your feet hip-width apart. • Bend your knees and keep your back straight. • Try not to twist your torso when lifting snow. • Shovel small amounts of snow at a time. • Don’t throw the snow into a pile; instead walk it over to where you want to pile Remember when chipping that dreaded ice off your car to keep those arm below shoulder level. The higher you go the higher your risk is for developing shoulder pain!!

Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: Warm up. Warm your muscles before heading out to shovel by doing some light movements to get your body ready, such as bending side to side and walking in place. You are more likely to injure yourself with “cold” muscles. Push rather than lift. Pushing the snow with the shovel instead of lifting can help reduce the strain on your body. Good Posture. When lifting is required be sure to bend at the hips and knees with your chest out. Place the snow instead of twisting and tossing. Lighten your load. Consider shoveling multiple times during a long snowfall and using a lighter shovel. You should also shovel right after a snowfall because waiting may allow the snow to melt slightly and become heavier.

Belmont Clinic Belmont Professional Centre 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

Northfield Clinic (**Opening February 2020**) Waterloo Corporate Campus (Sobeys Plaza)

5B-595 Parkside Drive Waterloo, ON N2L 0C7 TEL: (226) 476-1600

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www.sosphysiotherapy.ca

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