The knee is the most complex part of the body. As a hinge joint, it is responsible for bearing weight and limiting movement to a back-and-forth motion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap). These are all held in place by the knee joint and surrounded by ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports and recreational activities (especially running!) can create a higher risk of injury.
HEALTH & FITNESS The Newsletter About Your Health and Caring for Your Body
INSIDE: Get Back To Running: Pain-Free Solutions For Your Run • Stay Active in Cold Weather • Service Spotlight • Exercise Essentials • Covid-19 Health & Safety Protocols
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PREPARE FOR WINTER RUNS
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BEDFORD Southgate village 540 Southgate Dr. Unit 202 Bedford, NS B4A 0C9
TIMBERLEA 101-501 Timberlea Village Pkwy. Timberlea, NS B3T 0J1
DARTMOUTH 201 Brownlow Ave. Unit 19 Dartmouth, NS B3B 1W2
Quality, Personalized One-on-One Care Serving Halifax and the Surrounding Communities Since 2004
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P: 902-405-3535 F: 902-405-5959
P: 902-444-3535 F: 902-444-3536
P: 902-405-4545 F: 902-405-4546
GET BACK TO RUNNING PA IN-FREE SOLUT I ONS FOR YOUR RUN
The knee is the most complex part of the body. As a hinge joint, it is responsible for bearing weight and limiting movement to a back-and-forth motion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap). These are all held in place by the knee joint and surrounded by ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports and recreational activities (especially running!) can create a higher risk of injury. Why Does My Knee Hurt? There are several knee injuries that can result from running. Some of the most common include: • Hamstring Strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. One or more of these muscles can become strained, or even torn, through excessive use or injury. You can avoid hamstring tears by doing strengthening exercises of both the hamstrings and glutes, as they work together to bear weight. Stretching your hamstrings and quadriceps (the muscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping them warm and loose, thus decreasing your risk of straining them. • Meniscus Tear. A meniscus tear is one of the most common knee injuries. It occurs when the knee is twisted or rotated in a way that it shouldn’t be, especially when your full weight is put on it. Both knees have two menisci, which are C-shaped pieces of cartilage that cushion your tibia and femur. When a meniscus is torn, the surrounding areas can become painful, swollen, or stiff. The movement in your knee may also be limited, making it difficult to bend or extend the knee. • Patellar Tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. That tendon is known as the “patellar tendon.” The patellar tendon works together with your quadriceps to allow you to run, jump, and kick. However, when the tendon experiences excessive overuse, it can become torn and inflamed, resulting in patellar tendinopathy. Those with patellar tendinopathy typically experience pain
between the patella and tibia. You may only notice the pain while running or working out at first, but over time it can become more frequent and severe, interfering with daily activities. You can prevent patellar tendinopathy by strengthening your thigh muscles and improving your running technique with the help of a physical therapist. • Iliotibial Band Syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run from the outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs when the IT band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be avoided by doing thorough stretches before a run, preventing the band from becoming too tight. If you are suffering from any of these conditions, or you are experiencing knee pain in general, it is important to schedule a consultation with a physical therapist. We will conduct a thorough physical evaluation to create a diagnosis and determine where your pain is stemming from. Afterward, we will create a customized treatment plan based on the needs of your diagnosis and the severity of your symptoms. Our treatment plans will incorporate both passive and active therapies for treating pain. Passive therapies are aimed at pain relief and healing, including specialized treatments such as manual therapy, ice and heat therapies, ultrasound, or electrical stimulation. Active therapies are aimed at increasing strength, flexibility, range of motion, and overall function. These include condition-specific exercises and stretches that will target the affected area and any areas that may be contributing to the pain. We will also provide a slow-motion video analysis of your running form along with restorative tips and techniques to avoid further injuries. We can help you take hold of relief. Call Nova Physiotherapy today (Bedford: 902-405-3535, Timberlea: 902-444- 3535, Dartmouth: 902-405-4545) or visit our website at novaphysiotherapy.ca to schedule an appointment.
PA I N R E L I E F I S H E R E : C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D A Y !
STAY ACTIVE IN COLD WEATHER Tips to Keep in Mind 1. No heat and humidity to deal with. Winter’s chill might even make you feel awake and invigorated. 2. You may be able to work out longer in cold weather—which means you can burn even more calories. 3. It’s a great way to take in the sunlight (in small doses). Not only can light improve many people’s moods, it also helps you get some vitamin D. 4. Exercise boosts your immunity during cold and flu season. Just a few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention. One form of exercise most participate in the winter is biking. New cycling equipment, better apparel and a growing awareness of the feasibility of wintertime riding has caused a jump in participation. The attraction? Street parking is free. Gas prices do not apply. In a storm, two wheels and pedals can be faster for getting around a city than a car struck in a traffic jam. However, winter riding is not without hardship. Evening comes early, forcing riders to pedal home in the dark. Snowdrifts squeeze streets, eliminating a comfortable side lane for bikes. Frozen fingers and feet are common issues for the unprepared. Dress right, use fenders and lights, maybe add studded tires, and commuting in the bleak months can be comfortable and efficient.
Call one of our clinics today or visit our website at novaphysiotherapy.ca. We can help you avoid common injuries and find relief from your pain today!
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S E R V I C E S P O T L I G H T SOFT TISSUE MASSAGE Physiotherapy massage treatments are a l i t t le different than a massage you may get at a spa. They are more therapeutic in nature, and with a medical intention. Our Timberlea, Bedford, and Dartmouth physiotherapists use massage treatments as a way to manipulate the soft tissues, working to break up scar tissue and adhesions caused by inflammation or injury. This is done through deep pressure and rhythmic stretching, allowing them to find and mobilize areas of your body that are heavily restricted. These techniques also help to improve blood flow and circulation of the affected muscles and soft tissues.
� Moving without pain � Bending &moving freely � Balancing confidently & securely
� Sitting for long periods � Walking for long distances � Living active & healthy
Tell Your Friends About NOVA Physiotherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!
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BALANCE | ANKLE STRATEGY Stand with good posture. Sway backwards and forwards, keeping your knees and hips straight. Maintain your balance by using your ankles. Sway for 30 seconds. Rest. Repeat 5 times. EXERC I SE ESSENT I ALS HELPS TO IMPROVE YOUR BALANCE.
PREPARE FOR YOUR APPOINTMENT PREPARE FOR YOUR APPOINTMENT
ARRIVE ON TIME It is very important to be at the clinic for you It is very important to be at the clinic for your appointment time as our new schedules involve more cleaning procedures. Stay in your car or outside the clinic and you will be called in when your therapist is ready for you. a point e t ti e as our new schedules involve more cleaning procedures . Stay in your car or outside the clinic and you will be called in when your therapist is ready for you . appointment time as our new schedules involve more cleaning procedures . Stay in your car or outside the clinic and you will be called in when your therapist is ready for you . ARRIVE ON TIME It is ery important to be at the clinic for you I It is very important to be at the clinic for y appointmen time as our ne sche ules i v l m r cleaning procedures . Stay in your car or o tsi t e clinic and you wi l be a led in when yo r t rapi t is ready for you .
COME ALONE We have no waiting room or seating in the treatment rooms and are required to screen and record any additional persons entering our clinic . Please let our staff know in advance if you require a chaperone . We have no waiting roomor seating in the treatment rooms and are required to screen and record any additional persons entering our clinic. Please let our staff know in advance if you require a chaperone. COME ALONE We hav om or seating in the treatment roo d are required to screen and record any additional per ns entering our clinic . Please let our staff kno in advance if you require a chaperone . CO E AL E We have no waiting r om or seating in the treat ent rooms and are required to scr en and record any additional persons entering ur clinic . Please let our staff k ow in advance if you require a chaperon .
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WEAR A FACE MASK All clients who enter our space are required to be wearing a mask . We ask that you bring your own mask to your appointment . A homemade mask , bandana , or buff are all acceptable . Our offices will have some supplies on site , but are limited and we will be charging a small fee for a mask . All clients who enter our space are required to be wearing a mask. We ask that you bring your own mask to your appointment. A homemade mask, bandana, or buff are all acceptable. Our offices will have some supplies on site, but are limited and we will be charging a small fee for a mask. WEAR A FACE MASK All client o enter our space are required to be weari g mask . We ask that you bring your own mask your appointment . A homemade mask , bandana , ff are all acceptable . Our offices will have s supplies on site , but are limited and we will be charging a small fee for a mask . EA F All clients who enter our space are required to be wearing a mask . We ask that you bring your own mask to your appointment . A h memade mask , b ndana , r buff are all acc ptable . Our offices will h ve some supplies on site , but ar limited and we will be charging a small fe for a mask .
Always consult your physiotherapist or physician before starting exercises you are unsure of. novaphysiotherapy.ca
SPECIALIST SPOTLIGHT HEATHER NE LSON , BS c K INE MS c PT, PHYS I OTHERAP I ST
PERSONAL ITEMS Please leave all personal items including jackets , water bottles , purses , and coffee cups in your vehicle during your appointment . Please leave all personal items including jackets, water bottles, purses, and coffee cups in your vehicle during your appointment. PERSONAL ITEMS Pleas l ve all personal items including jackets , water bottles , purses , and coffee cups in your vehicle during your appointment . PERSONAL ITEMS Please leave all personal items including jackets , water bottle , purses , a d coffee cups in your vehicle during your appointment .
Welcome Back Heather Nelson! We are so happy to have her back with the NOVA team. Heather will be returning on October 6th at our Bedford location. Originally from Beaver Bank, NS, Heather graduated from Dalhousie University with a Bachelor of Science in Kinesiology and from University of Alberta with a Masters of Science in Physical Therapy. Heather joined the team at Nova Physiotherapy in early
USE WASHROOM PRIOR Please note that there will be no washrooms available to the public except in the case of an emergency . Please use the washroom at home prior to leaving for your appointment . Please not tha there will be no washrooms available to the public except in the c se o an emergency. Please use the washroom at home prior to leaving for your appointment. to the public except in the case of an emergency . Please use the washroom at home prior to leaving for your appointment . to the public except in the case f an emergency . Pleas use th washroom at home prior to leaving for your appointment . USE WASHROOM PRIOR Please note that there will be no washrooms available USE WASHROOM PRIOR Please note that there will be no washrooms available
ONLINE PAYMENT OPTIONS We are not accepting cash payments at this time and would like to avoid use of POS machines if possible . We encourage you to contact our admin team to discuss and arrange contactless online payment options . We are not accepting cash payments at this time and would like to avoid use of POS machines if possible. We encourage you to contact our admin team to discuss and arrange contactless online payment options. ONLINE PAYMENT OPTIONS We are not accepting cash payments at this time and would like to avoid use of POS machines if possible . We encourage you to contact our admin team to discuss and arrange contactless online payment options . ONLINE PAYMENT OPTIONS We are not accepting cash payments at this time and would like to avoid use of POS machines if possible . We encourage you to contact our admin team to discuss and arrange contactless online payment options .
2014. She has experience working with a variety of conditions, including sport-related injuries, post-operative conditions, degenerative diseases, motor vehicle accident and work-related injuries. Heather is continuing her education with postgraduate courses with a special focus on acupuncture and manual and manipulative therapy. She is certified in Biomedical Dry Needling and is trained in Concussion Management. Outside of physiotherapy, Heather enjoys an active lifestyle that includes kayaking, hiking, running, and soccer. Heather lives in HRM with her husband and two border collies.
HAND SANITIZING Once you enter the clinic , you must stop at the hand sanitizing station and sanitize your hands . Our receptionist must observe you complete this task . Please ensure they are available and watching before continuing . Once you enter the clinic, you must stop at the hand sanitizing station and sanitize your hands. Our receptionist must observe you complete this task. Please ensure they are available and watching before continuing. HAND SANITIZING Once you t clinic , you must HAND SANITIZING Once you enter the clinic , you must stop at the hand sanitizing station and sanitize your hands . Our recep ionist must observe you complete this task . Please nsure they are available and watching before continuing . op at the hand sa itizing station and sanitize your hands . Our receptionist must observe you complete this task . Please ensure they are available and watching before continuing .
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TO ENSURE YOUR SAFETY AND THE SAFETY OF OUR TEAM , PLEASE ADHERE TO THESE GUIDELINES TO ENSURE YOUR SAFETY AND THE SAFETY OF OUR TEAM , PLEASE ADHERE TO THESE GUIDELINES TO ENSURE YOUR SAFETY AND THE SAFETY OF OUR TEAM , PLEASE ADHERE TO THESE GUIDELINES
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