PSM. Run Away Back Pain!

H E A L T H N E W S L E T T E R

RUN AWAY BACK PAIN! RUNNING & LOW BACK PAIN : THE TRUTH EXPOSED I N S I D E : Exercise Essentials • Meet The Staff • Healthy Recipe • Correcting Knee Pain for the Runner • Have You Made the Most of Your Insurance Benefits?

1179 NORTHSIDE ROAD BURLINGTON, ON L7M 1H5 P : 905.336.7707

3015-C NEW STREET BURLINGTON, ON L7R 1K3 P : 905.333.4888

3466 MAINWAY BURLINGTON ON L7M 1A8 P : 905.335.3722

RUN AWAY BACK PAIN! RUNN I NG & LOW BACK PA I N : THE TRUTH EXPOSED

Often, the cause of back pain is poor strength -- specifically, weak abdominal muscles. The pelvis is held in place by numerous muscles, including the abdominals, hamstrings, gluteals and hip flexors. An imbalance or weakness in these muscles can lead to pelvic misalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize the pelvis by pulling upward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must be done to strengthen both the abdominals and gluteals. Running gives the gluteals a good workout. The abdominal muscles can be conditioned through physical therapy and easy weight training exercises. ARE YOU RUNNING AS WELL AS YOU SHOULD? Problems with running increase as we age and are a leading cause of falls and disability in older adults. At least 20% of adults over 65 have problems with running. This further increases to 50% in adults 85 years old and older. Most of these problems with running are associated with underlying diseases.

Did you know that the way you run, could be causing your back pain? Most people have something in their style of running that can cause long termwear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on their body. We are trained to treat running disorders and teach corrective running techniques. By changing the way you run, it is possible to eliminate and prevent back pain. On a daily basis, you run more than any other physical activity. How you run defines most everything about you, including your physical abilities. We can help you discover that something about the way you run, may be the reason you have pain and help you change it. YOU RUN OVER A MILLION STEPS IN A YEAR Your run involves many body parts, all interacting together to produce your running style. It’s as natural as breathing, and if any of your six (two ankles, two knees, two hips) weight bearing joints are not in good alignment, you’re at risk for structural pain. One minor running error repeated millions of times can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis.

EXERCISE ESSENTIALS

HAS YOUR PAIN COME BACK?

www.simpleset.net

Perform This Exercise To Relieve Low Back Pain In Minutes!

1. Call and consult with a physiotherapist at one of our locations to discuss your pain and symptoms.

2. Your physiotherapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.

PRONE ON ELBOWS While lying face down on your stomach, slowly raise your upper body up and prop yourself onto your elbows. Hold for 30 seconds. Repeat 5 times.

Total Health Link (905.333.4888) • Progressive Sports Medicine (905.336.7707) • Elite Physiotherapy Clinic (905.335.3722)

8. Vision or balance problems 9. Fear of falling

9 THINGS THAT STIFLE YOUR STRIDE Problems with running are not a direct consequence of getting older. Rather, theyare theeffectsofotherconditions thatbecomemorecommonandsevere with age. Common risk factors for severe problems with running include advanced age (older than 85) and multiple chronic disease conditions such as heart disease, arthritis, dementia, stroke, hip fracture or cancer. Common conditions that contribute to running problems include some of the following:

RUNNING SHOE TIPS 1. Have a Break-In Period. If you’re trying on shoes that feel heavy, stiff, clunky or not just right they likely are the wrong shoes for you. The right pair will feel comfortable as soon as you put them on: light weight, cushioned, and balanced. 2. Keep Your Feet Level. If you feel your arches “tipping in” or “pushed out”, then the support is wrong for you. Too much support will restrict your foot and give the feeling you’re tipped out. Too little support may feel like your foot is caving in and give the tipped in feeling. The proper pair will feel balanced and level. 3 . Wear Shoes True to Size. Running shoes should have ample toe room, but secure from the ball of the foot to the heel. Your feet will splay out over time and it’s not uncommon to go up in size. Running shoes won’t break in, so they need to feel like they fit the second you put them on.

1. Back pain 2. Joint pain and arthritis 3. Diseases of the muscles or bones 4. Poor fitness 5. Problems after orthopedic surgery or stroke 6. Low blood pressure and heart disease 7. Parkinson’s disease

HEALTHY RECIPE ROASTED BRUSSEL SPROUTS & CARROTS

INGREDIENTS • 3/4 lb. Brussels sprouts, trimmed/halved • 2 carrots, peeled/sliced into 1/2” pieces

MICHAEL J. COOK Registered Massage Therapist

• 2 tbsp. extra-virgin olive oil • 1 tbsp. balsamic vinegar • 1 tsp. chopped rosemary leaves • 1 tsp. chopped thyme leaves • Kosher salt • Freshly ground black pepper

Michael combines the best aspects of Massage, Acupuncture and Athletic Therapy to provide a safe but aggressive and effective, individualized rehabilitation programs ensuring the patient reaches their optimal goals quickly and economically.

• 1/2 c. toasted pecans • 1/2 c. dried cranberries

DIRECTIONS Preheat oven to 400°. Scatter vegetables on a large baking sheet. Toss with oil, balsamic vinegar, rosemary, and thyme. Season with salt and pepper. Bake for 20 to 25 minutes, until the vegetable are tender, shaking the pan halfway through. Before serving, toss roasted vegetables with pecans and cranberries. In a large bowl, toss vegetables with oil, balsamic vinegar, and herbs. Season with salt and pepper. This dish is perfect for your Thanksgiving vegetable side dish. Source: delish.com/cooking/recipe-ideas/recipes/a50228/holiday-roasted-vegetables-recipe

H E A L T H+WE L L N E S S N EWS L E T T E R

CORRECTING KNEE PAIN FOR THE RUNNER

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 physiotherapist. • 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 physiotherapist. 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 you with helpful tips and techniques for avoiding further injury in the future.

HAVE YOU MADE THE MOST OF YOUR INSURANCE BENEFITS? GET A HEAD START FOR 2020

The beautiful autumn season is the one of the best times of the year to start or get back into your healthy routine. Have you made the most of your chiropractic, physiotherapy, and massage benefits? If you have any benefits remaining, there’s still time to use them before you lose them! Don’t wait until it’s too late; your Extended Health Care Plan coverage resets on January 1st and you are unable to carry over any unused benefits into the next year. It’s time to take care of yourself; start now with an intensive treatment program to rid yourself of aches and pains, and then get onto a regular maintenance program in 2020. Don’t miss out! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment. HEALTH INSURANCE PLANS WE ACCEPT We gladly accept the insurance plans listed below. If your plan is not listed, please call us as we are always adding new insurance plans.

• Industrial-Alliance Pacific • Liberty Health • Manulife Financial • Maritime Life / Aetna • Most chamber of Commerce Programs • Premier Life Insurance Company • Reliable Life Insurance Company • Standard Life

• Allsport Insurance Marketing LTD. • Blue Cross • The Canadian Life Assurance Company • The Citadel Assurance • Clarica • The Co-Operators • Dejardins Financial Security • The Economical Insurance Group • Equitable Life Of Canada • Greenshield • Imperial

• Sunlife Financial • Wawanesa Life

Disclaimer:While this isanextensive list,healthplansdochangeregularlywithoutprior notification. We recommend that you verify with your health plan what physiotherapy benefits you have available.

DON’T HAVE HEALTH INSURANCE? HAVE YOU MAXED OUT YOUR BENEFITS?

For those patients who do not have health insurance or those who have maxed out their benefits, we offer a private pay plan. Please contact Elite Physiotherapy Clinic, Progressive Sports Medicine, or Total Health Link today for more information on our fees for service and payment details. Let us help you get the coverage you need in 2020!

1179 NORTHSIDE ROAD BURLINGTON, ON L7M 1H5 P : 905.336.7707

3015-C NEW STREET BURLINGTON, ON L7R 1K3 P : 905.333.4888

3466 MAINWAY BURLINGTON ON L7M 1A8 P : 905.335.3722

HAVE YOU MADE THE MOST OF YOUR INSURANCE BENEFITS?

Has your mood darkened with the shorter days and longer nights of fall and winter? If you’re like many people, getting less sunshine and being less active this time of year can contribute to feelings of sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). The good news is that regular exercise can help boost your mood and guard against symptoms of seasonal affective disorder. EXERCISE AND SEASONAL AFFECTIVE DISORDER According to the Centers for Disease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonaldepression).Butresearchshows thatmanypeoplecanmanage oravoidSADwith30 to60minutesofexerciseand20minutesofexposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants who do not exercise. These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well-being as well as a trim waistline. • Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. Try the tips for maintaining your winter exercise routine this winter:

• Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts to keep them interesting and effective GET PROFESSIONAL HELP FOR SAD IF YOU NEED IT Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than 2 weeks, schedule an appointment with one of our physiotherapists. We will provide you with techniques in addition to exercise to manage stress. References: RosenLN,TargumSD,TermanM.Prevalenceof seasonalaffectivedisorderat four latitudes.PsychRes. 1990.31;131-144. RosenthalNE.Winterblues: everything youneed to know tobeat seasonal affectivedisorder.NewYork, NY:GuilfordPress;2006. Blumenthal JA, Babyak MA, Doraiswamy PM, et al. Exercise and pharmacotherapy in the treatment of majordepressivedisorder.PsychosomMed.2007;69(7):587-96. Centers for Disease Control (CDC) and Prevention. CDC Features. Insufficient sleep is a public health epidemic.www.cdc.gov/features/dssleep/.AccessedNovember1,2016. Centers fordiseaseControlandPrevention.AlcoholandPublicHealth.Frequentlyaskedquestions.http:// www.cdc.gov/alcohol/faqs.htm.AccessedNovember1,2016.

1179 NORTHSIDE ROAD BURLINGTON, ON L7M 1H5 P : 905.336.7707

3015-C NEW STREET BURLINGTON, ON L7R 1K3 P : 905.333.4888

3466 MAINWAY BURLINGTON ON L7M 1A8 P : 905.335.3722

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