“ Do You Know How To Shovel Snow Safely? ” PREVENT BACK PAIN WHEN SHOVELING
Warm up your muscles Coldmuscles aremore susceptible to injury, so warm up the large muscles in your lower back before heading out to shovel the snow. For example, start by placing a hot water bottle or heating pad on your lower back for 10 - 20 minutes, followed with some light aerobic exercises to get your blood moving. Then do some gentle stretching. Some peoplemay find that putting a ThermaCare Heat Wrap, or other brand of adhesive heat wrap, on their lower back not only keeps their back muscles warmed up but also helps remind them to pay attention to ergonomics and form.
INSIDE • Prevent Back Pain When Shoveling
• Exercise Essentials • Patient Spotlight
• Nutrition Tips • Staff Spotlight • Adaptation • Stay Motivated
HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training December, 2017 “Discover Ways To Shovel Snow Without Fear Of Injury!” PREVENT BACK PAIN WHEN SHOVELING
Use an ergonomic shovel It will help if you can minimize the degree you need to bend forward to shovel, so consider using a shovel with a curved handle, which will allow you to stay in a more upright stance. An adjustable length shovel can also let you shorten the handle length, so you are not straining to lift heavy snow that’s too far away from your body. Both of these factors will help take stress off your lower back. Finally, the lighter the shovel (e.g. plastic) the less weight you will need to hoist. Pay careful attention to how you lift the snow Bend at your hips and with your knees, and lift with your leg muscles, not your back. Do not bend your back forward or twist your back at any point. Only lift an amount of snow that you can comfortably handle. Avoid shoveling whenever possible If you have lower back pain, snow shoveling is one of those activities that you should avoid whenever possible. Here are some options to get you started thinking about how to avoid shoveling this year. Find a volunteer to clear your snow. Many local nonprofit organizations, such as Boy Scouts, high schools and church youth programs require teens and young adults to provide a certain number of service hours in their community. Assisting someone with back pain by shoveling their driveways and walkways will almost always count towards their required minimum of service hours, so it’s a win-win: they will be helping you by shoveling your snow and you will be helping them fulfill their service requirements. Use a snow blower instead of a shovel. When used correctly, a snow blower can take much of the stress of snow removal off your back. Use the power of your legs to propel the machine forward, keeping your back straight (don’t hunch forward) and your knees slightly bent. Hire a snow removal service. The easiest option may be to hire a show removal service. Most local areas have a few options for this service: landscaping and lawn maintenance companies and handymen service companies commonly offer this service. While it is expensive, protecting your back is priceless. If you would like to learn more on how to prevent yourself from a potential injury while handling tasks in the winter, contact us at 306-934-2011. A medical expert will be happy to assist you!
Let’s spread some love this December! We’re joining CKOM’s Adopt-A-Family! Bring in your donations and let’s help a family have a great Christmas this year! ADOPT-A- FAMILY TIPS TO STAY MOTIVATED
With Katelyn Procyshyn
10 Tips to Stay Motivated this Winter Winter brings many of its own challenges. Between the cold, the snow and the ice, it feels like we have our hands full! Trying to stay active can add stress, or we simply don’t do it at all! Katelyn Procyshyn, Physiotherapist at Craven SPORT services gives us 10 tips to help us stay motivated through the winter: 1. Try a New Winter Sport: Challenge yourself by doing something new such as cross-country skiing, snow shoeing, skating (there are 50 rinks in Saskatoon, plus Cameco Meewasin Skating Rink!), curling, or snowmobiling. 2. Join a New Club or Take a New Class Saskatoon has many amazing businesses that aspire to help us lead more active lives! Get your indoor cycle on at Ryde YXE, throw an axe at Timberjaxe, or re-align yourself at Moksha Yoga! 3. Take Fitness Indoors: Buy an exercise or Yoga DVD, take up swimming, biking, dancing, or team sports! 4. Get Some Sunlight: Seasonal affective disorder or depression are common in the winter months. Light Therapy or good ol’ sunshine can help! 5. Make Monthly Goals, To Do Lists, Meal Prep: Don’t waste precious daylight hours! 6. Embrace winter: Play outside, go to an outdoor rink, take your dog for a
walk at a dog park, have a snowball fight, go sledding, or build a snowman! 7. Good Deeds Go a Long Way: Commit to shoveling your neighbors’ driveway, or walking their dog! 8. Find an Exercise Buddy: Being accountable to someone else makes it a lot easier to stay on track! 9. Meditation in the Morning: Create a daily intention for focus each day! 10. Stay Healthy and Active: Proper nutrition, regular exercise, adequate sleep, and hydration are musts. The winter months can bring on nasty colds or the flu if we stop taking care of ourselves!
HAPPY HOLIDAYS! We wish you the best as you finish off another year and move into the next one!
I’ve had chronic back problems for well over a decade. I had been in and out of physio clinics during that time, basically doing just enough therapy to continue on; Band-Aids here and there. A little over a year ago I woke up in the worst pain I have ever experienced. I was in and out of emergency for a couple weeks and I saw Dr. Williams at Craven and she referred me to a surgeon. The surgeon requested an MRI, which was a few months later. I was 31 and couldn’t really walk, bend, clean, get my own groceries, or do anything “normal” for months. There was nothing I could do that didn’t involve horrible pain. When the MRI results came back, they showed that I had four very large disc herniations in my low back. I had to have surgery and was told that I only had a 50% chance this would be able to improve my quality of life. Six or eight weeks after my surgery, I was able to start physiotherapy. I worked mainly with Michelle, PATIENT SPOTLIGHT STAFF SPOTLIGHT Hear What Our Patients Have To Say!
Chris, Bree, and Kelsey a few times.” to replace the second sentence. I worked mainly with Michelle, Chris and Kelsey a few times. I cannot express how grateful I am to have had them all help me. In past years, I would have likely done the absolute minimum amount of work because I had better things to do. That approach was clearly very wrong which is what landed me in the hospital at age 31, with a surgeon saying my back was the worst he had seen on someone my age. So, this time I really
wanted to put in the work. I have been at Craven 3 times a week for over 30 weeks and I really do look forward to seeing Chris, Michelle, the ladies at the front that deal with my brutal booking schedule, and the whole entire staff! The staff at Craven is all around incredible. They care about their work and their clients, and they work so hard and are so knowledgeable. I’ve learned more in the past year than in the previous ten. They have really changed my life. I can do things that I have never been able to do. I’m healthier than when I was 20, and nobody would know that I have had a major back surgery. To everyone at Craven thank you so much. I really can’t believe the past year. I would not have been able to do it without you all. - Kyle Y.
LAUREN TAM “I started rodeo with the Saskatchewan High School Rodeo Association in Grade 6, competing in barrel racing, goat tying, pole bending, and breakaway roping. The two events I really excelled at were barrel racing and goat tying. I have earned provincial titles in both, and have qualified for the Canadian High School Finals as well as National High School Finals in both events. Rodeo has given me the opportunity to travel to places I likely never would have gone, such as New Mexico and Wyoming, and has allowed me to meet so many amazing people from all over the world. What I love most about rodeo is being able to form a partnership with an animal that I cannot easily communicate with. It can be frustrating at times but also very rewarding! I haven’t competed at a rodeo in a few years, but have still been barrel racing, and I hope to hit the rodeo trail again this summer.”
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
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ADAPTATION BY ERICA GAVEL
Over the last 5 years, I’ve got to do some pretty cool stuff. Travel the world, compete internationally, and study an area I am most passionate about- physiology and adaptation. Overall, I am “living the dream”. With that being said, up until 2012, I was scared to dream, I didn’t have a lot of confidence, and I put limits on myself. I told myself I would never be good enough to make Team Canada, I would never be smart enough to get accepted into grad school, and I was content with living a very mundane life. I was ok with and accepted being average. If there’s anything I will always be grateful for, it’s Sept 19, 2012, the day I wrecked my knee. On this day, my original plans got changed and I had to adjust to something I had no control over. Essentially, I had to start from the beginning in every aspect of my life. I had a 10 year plan, that was focused around basketball. After a fewmonths of being down in the dumps, I really embraced the “beginners mindset” and decided I had the power to take control and guide the direction of my life. My mentality changed to, I’m not good right now, but I can and will get better. To thrive and embrace the “process”, is one of the most amazing things that has ever happened to me. I wanted to learn and was ok with working hard to do so. My favorite part about academia and high performance is- it’s limitless. You can always improve, learn, and grow. Themain thing I’ve realized is that your perception dictates the trajectory in how you respond. To be honest, I probably set my goals way too high. I strive for world class in every aspect of my life, and fail repeatedly. But I’m ok with it, because I’m moving forward. Back to adaptation…. It’s one of the coolest things, mentally, physically, and emotionally. Stress and uncomfortable situations= growth. Therefore, if you’re the smartest person in the room, get a different room. If you’re not improving in the weight room, manipulate something. If you feel like you’re on autopilot, read a book. If you have low energy levels, hang around positive people. When I really want to do something, my psychologist and I come up with a “gold medal performance or profile”, then develop a pathway in how we’re going to make it happen. It’s a step by step approach that’s quite simple actually, we chase check marks. Don’t get me wrong, it’s a process…. But, if you approach it one day at a time and embrace being uncomfortable, you’ll accomplish things you never thought were possible…. I’m not there yet, but I’m closer than I was yesterday.
Do you or someone you know back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go towww.spinebook.net/cravensportservices for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
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Try these movements if you are experiencing pain. Helps With Low Back Pain EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication! PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Hold for 8 seconds. Repeat 8 times. QUADRUPED ALTERNATE LEG While in a crawling position, slowly draw your leg back behind you as you straighten your knee. Repeat 8 times on both sides.
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
With the hustle and bustle of the holidays, it is easy to skip your regular exercise routine or reach for some less-then-healthy treats. But don’t panic. Here are 12 Nutrition Tips of Christmas to help you stay focused, on track, and healthy this holiday season! 1: Don’t skip all of your favorite holiday treats; just consume smaller portions of them. 2: Offer to bring a favorite low-calorie dish to holiday parties so you can enjoy it. 3: Don’t try to lose weight during the holidays. Focus on weight maintenance. 4: Limit your intake of alcohol and other high calorie drinks such as eggnog and punch. Instead choose water, tea, or calorie-free beverages. 5: Make an effort to maintain your regular exercise program throughout the holidays. 6: Eat a small meal or snack before arriving at a holiday party. This will keep you from being overly hungry resulting in overeating. 7:Eat slowly! It takes your stomach 20 minutes to realize it is full. 8:Leave fresh fruit around the house to decrease the urge to pick on holiday sweets. 9: Make traditional holiday recipes with low-fat substitutions to decrease the calorie and fat content: substitute oil or butter with applesauce, use low-fat creams and milks, use herb to add flavor instead of fat. 9 Nutrition Tips for Christmas NUTRITION TIPS
Roasted Sweet Potato Soup With Pistachio
• 2 quarts low-sodium chicken stock • 1/4 cup orange juice and 1 tablespoon grated zest • 3/4 cup pistachios • 2 scallions • 2 tablespoons mint leaves • Pinch cayenne pepper • 1/2 cup olive oil
Ingredients • 4 pounds sweet potato • 6 tablespoons vegetable oil • Kosher salt • 4 medium carrots, diced • 1 medium onion
• 5 cloves garlic • 2 sprigs sage
Directions Preheat oven to 300°F. Toss sweet potato with 4 tablespoons vegetable oil and salt. Spread sweet potato on 2 rimmed baking sheets and bake for 1 hour. Increase oven temperature to 375°F and cook until sweet potatoes are tender and lightly browned around the edges, about 25 minutes. In a large pot, heat remaining 2 tablespoons vegetable oil over medium-high heat until shimmering. Add carrot, onion, garlic, sage, and a generous pinch of salt and cook, stirring, until vegetables are just tender. Add sweet potatoes and stock and bring to a simmer. Cook for 10 minutes until vegetables are very tender. Discard sage, if using. Add orange juice. Blend soup until smooth. Season with salt. In a mixing bowl, stir together pistachios, orange zest, scallions, mint, and cayenne pepper. Fold in olive oil and season with salt. Serve soup, spooning pistachio salsa on top.Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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