The Spinal Column by SOS Physiotherapy
The Spinal Column The Newsletter About Your Health And Caring For Your Body
ISSUE NUMBER 30
STAYING COVID POSITIVE?
Sunset on Small Clam Lake, Ontario in early August 2020
My Dad, Dan Woelk
New Liskeard camping on a friend's property in late July 2020.
The wooden suitcase Dan and his mother Helen used to travel with from Europe in 1947
Abigail in her prom dress and my wife Katie, the two most important and beautiful women in my life.
My father-in-law Chris Garner used his COVID shutdown time to build me a custom guitar!!!
My niece Gwen, born in December 2019
My kids Jesse, Abigail and Nathaniel at Long Point in July 2020
Yes, you read the title correctly. It was my turn this month to write an article and honestly I was NOT in the mood to write something. Like many of you I am getting COVID fatigue. I’m getting tired of having a mask on my face, constant cleaning, physical distancing, and remembering to wash my hands. I’m tired of not having the freedom to gather with friends, shake hands and hug my relatives and friends. I see this fatigue in my patients as well. And to my frustration, some people have chosen to disregard these safety measures and put us all at greater risk. All this is giving me COVID fatigue! However, if history has taught us anything, it has taught us that humans are resilient. I just have to look at my Dad, a refugee from war-torn Europe, fatherless, who came to Canada in 1947 as a 13-year-old with his mother and a single wooden suitcase. My Dad, now 85 with some health concerns, had a fall earlier this week and broke his ribs. As we all say “OUCH”, he did not. Instead, while lying
on the floor awaiting the paramedics my mother phoned my brother and then handed my Dad the phone. The first words out of my Dad’s mouth were, “How are you, how are your girls?” We need to change our focus folks! We need to look at what is good and right in the world and in our lives or else fatigue and negativity will get the better of us. So without further ado let me present to you some pictures of what is important to me and what keeps me COVID positive! - Andrew
INSIDE: • Daily Ache & Pains Holding You Back? • Simple Tips For Pain Relief
• Leave Us A Review! • Back To School Do’s And Dont’s
www.sosphysiotherapy.ca
DAILY ACHE & PAINS HOLDING YOU BACK?
Why am I so achy? Overexertion is a common reason for achiness or pain. Let’s say you decide to start up a new physical routine. You’ve never been much of a runner, but you want to get into it. So, the first day you run, you push yourself to a mile. You didn’t think it sounded like too much, but your body wasn’t used to it. Your legs were overworked, and the tissues in your muscles got irritated, causing inflammation. Therefore, you wake up the next morning with sore legs. This is what happens when any part of your body is overworked. You may not notice it during the day while you’re moving, but inflammation can thicken overnight during inactivity, causing tissues to become inelastic. This can cause stiffness or pain in the morning, typically easing as you move throughout the day. However, the cause for stiffness isn’t always as cut and dry as, “I did an exercise I wasn’t used to so now I’m sore.” Sometimes it’s difficult to pinpoint the cause of your discomfort. That’s why it’s important to consult a physiotherapist if your aches and pains persist. If you are experiencing daily aches and pains that you just can’t seem to shake, give our office a call today.
How do you feel when you wake up in the morning? Does your body feel stiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your body is moving in slow motion, your discomfort holding you back? Your body was made to move. Prolonged periods of inactivity can cause muscles and joints to constrict, resulting in pain or achiness - that’s why the mornings are typically the hardest for people experiencing these symptoms. However, the way that you live your daily life can also be a factor in daily aches and pains. Your body relies on certain physical responses to movement, such as posture, coordination, strength, blood pressure, etc. Everything you do has an impact on the way your body responds. If you live an inactive or unhealthy lifestyle, aches are certainly common. Conversely, if you have sustained an injury or strain from an overly-active lifestyle, aches will also be common. Whatever the case may be, physiotherapists are here to help. Their sole focus is helping you achieve your highest level of comfort.
www.sosphysiotherapy.ca
SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL AND IN-PERSON TREATMENTS! CALL ANY ONE OF OUR 3 LOCATIONS
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 (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)
595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (519) 888-7070
SIMPLE TIPS FOR PAIN RELIEF
• Keep a good posture - Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving around or simply standing up after a while is a great way to maintain a good posture, even if you don’t have a very active day. • Get a physiotherapy consultation - If your aches and pains are persistent and aren’t going away despite your best efforts, it may be time to consult a physiotherapist. They will help you determine the best course of action for your specific needs. How physiotherapy will help: A consultation with a physiotherapist will allow you to address the issues that you’re facing. It is always better to figure out the cause of your pain early on, rather than waiting until it gets worse. The earlier you make an appointment, the easier the treatment will be. Your physiotherapist will give you a muscle and joint evaluation to discover problem areas and determine exactly what may be causing your aches and pains. From there, they will create a personalized treatment plan for you that will help alleviate your aches. They are dedicated to your progress and genuinely want to see you feel better - so why wait? Say goodbye to your daily aches and pains with physiotherapy today!
• Sleep! - This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that. This prevents your muscles and tissues from functioning as they normally would, resulting in stiffness, soreness, or achiness. • Stay hydrated - Drinking water is an important part of living a healthy, pain-free life. When you are dehydrated, your tissues become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. When you don’t drink enough water, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables - Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins. By keeping these a consistent part of your diet, you can better assist your body in both repairing itself from pain or injury, as well as providing a preventative. Fruits and vegetables help your body in maintaining its normal functions. • Exercise regularly - Exercise allows your body to efficiently pump blood around your body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight.
Fun With Physiotherapy
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CALL ONE OF OUR 3 LOCATIONS TODAY!
Tips From Our Instagram !
Exercise Essentials
Start with lying down on a flat surface, with a small hand towel rolled under the crook of your neck (just large enough to fill the space, not make your neck arch over it). Keeping your jaw loose and your neck in contact with the towel, SLOWLY draw your chin toward your throat so as to SLIGHTLY lift the back of your head off the floor, and then SLOWLY lower the back of your head. DO NOT poke your chin. Start with only 10 repetitions 2x daily.
TELL US ABOUT YOUR REHAB EXPERIENCE WITH SOS PHYSIOTHERAPY!
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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 Waterloo Corporate Campus (Sobeys Plaza)
Just click on the "Resources" tab at the top of our homepage, then click Review Us!
595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (519) 888-7070
www.sosphysiotherapy.ca
VIRTUAL WEBINARS COMING UP SOON! Visit Our Website To Register // Wednesday, Sep. 16th @ 4:30pm SHOULDER PAIN WEBINAR! Visit Our Website To Register // Wednesday, Sep. 23rd @ 4:30pm PELVIC PAIN WEBINAR! Visit Our Website To Register // Wednesday, Sep. 30th @ 4:30pm LOW BACK PAIN & SCIATICA WEBINAR!
Workshops are completely free to join. Don’t delay, register today by calling now!
We want to ensure that our patients stay healthy and remain on the road to recovery during this time. CALL US TODAY FOR YOUR FREE DISCOVERY VISIT! Book At Any One Of Our 3 Locations Today! Belmont Clinic (519) 743-4355 Elmira Clinic (519) 669-1212 Northfield Clinic (**Now Open**) (519) 888-7070
SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL AND IN-PERSON TREATMENTS! CALL ANY ONE OF OUR 3 LOCATIONS
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 (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)
595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (519) 888-7070
BACK TO SCHOOL DO’S AND DONT ’S
DO’s & DONT’s - Texting • DON’T have the phone down at your waist, it will cause “Text Neck” • DO have the phone at eye level
DO’s & DONT’s - Backpack • DON’T slouch with the backpack. • DON’T hang the backpack off of one shoulder • DO stand tall and use both straps to evenly distribute the load.
www.sosphysiotherapy.ca
SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL AND IN-PERSON TREATMENTS! CALL ANY ONE OF OUR 3 LOCATIONS
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 (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)
595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (519) 888-7070
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