Health & Fitness Newsletter by Craven SPORT services
HEALTH
“Will Pain Beat You In The Race To Relief?” SAFELY RUN WITH PLANTAR FASCIITIS
March, 2018
When you’re already active or trying to lose weight, should heel pain put an automatic halt to your running? If you are an experienced runner and have a bout of plantar fasciitis, it is smart to take a few days off before resuming your running. Focus on stretching your feet a few times a day, and foam rolling your calves and legs. Worn or non-supportive shoes may be a contributing factor to your plantar fasciitis, so consider replacing your sneakers or investing in a pair of plantar fasciitis inserts. Once your feet begin to feel better, re-incorporate running into your routine at a reduced volume and slowly build back up to your regular workouts.
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INSIDE • Safely Run With Plantar Fasciitis
• Exercise Essentials • Patient Spotlight
• Healthy Recipe • Staff Spotlight
• Bruce Craven Youtube Series • Free Pelvic Floor Workshop
HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training March, 2018 “Run To The Best Treatment For Heel Pain!” SAFELY RUN WITH PLANTAR FASCIITIS
It’s also possible to begin incorporating running into your fitness routine, even if you already have mild to moderate plantar fasciitis. Start out by walking, and begin incorporating intervals of jogging or running. Rest a few days between your runs to make sure your feet have enough time to recover, and slowly increase the duration of your running intervals until you are jogging more than walking. Here are a couple tips to incorporate into your running if you have plantar fasciitis: Warm up thoroughly before you run. A typical running warm up should include exercises to “wake up” your hip flexors and legs – such as lunges, squats, and leg swings. However, when you have plantar fasciitis you need to pay special attention to your ankles, calves, and plantar fascia ligament during your warm up.
Ice After Your Workout. If you anticipate you will be struggling with heel pain after a run, try elevating and icing your feet after your cool down. Ice for 10-15 minutes after your run, and again in the evening if you are experiencing heel pain. There are a variety of ways you can ice your feet. Try using Ice Therapy Slippers, or fill a bucket with ice water and submerge your feet. Some people will also hold a bag of frozen peas to the bottom of their foot. Running should make you feel healthier, not put you in excruciating pain. If you have mild plantar fasciitis, make sure you take special care of your feet and listen to your body. If you have severe plantar fasciitis or at any point your pain becomes severe, refrain from running until you consult your physiotherapist for medical advice.
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Here are some tips to relieve arthritis pain in joints with healthy food choices: 1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis. 4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines— particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones. NUTRITION TIPS 6 Food Choices To Eases Arthritis Pain
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“Craven SPORT services is the anchor of my physical health. I first came to address knee pain - then to rehabilitate my arm after a badly broken bone - then to prepare for a 160 km hike. I get my massages here, I use their sports nutritionist, and I train in their gym. They have made the world my oyster, and have been my guides and guardians. Part of the magic of having a trainer, physical therapist and nutritionist under one roof is that they can talk to each other, so all efforts work in unison. They have a lot of other services I haven’t used as well - acupuncture, sleep therapist, physician, concussion care. One can truly get complete care here. I am a dedicated user of their gym. Some of the people I train beside are real athletes, some are recovering frommajor injuries, some are learning to live a full life with disabilities, some are elderly and looking to age in comfort. Some, like myself, are just looking to be fit and healthy. After developing knee pain with no clear cause, my doctor suggested a physical therapist. They concluded that my walking posture during long hikes was the culprit and helped me improve my motion, providing exercises and stretches to do on my own as part of prevention. Free of pain, I wondered if they PATIENT SPOTLIGHT STAFF SPOTLIGHT Hear What Our Patients Have To Say!
could help me become a beginner runner. They got me on a treadmill and taught me proper posture to protect joints or muscles, taught me about buying the right shoes, and gave me a running programming. I appreciate their scientific approach which cut through the bad advice of magazines and blogs. Then I
went to them to become a stronger hiker, to build my upper body, and for kayaking. It’s made a huge difference in my ability to be active and not feel shy and weak. It opened a world of travel: mountain hiking in the Rockies, kayaking in Thailand, trekking in Scotland. They’ve also been great about helping me with sports injuries, giving me a program to keep active while letting the injury make a full recovery, then breaking me back into my old routine in a sensible fashion. I especially learned a lot about getting back to running after a long and horrible flu. Then came the day when I broke a bone after a bad fall. My surgeon was pleased I had chosen Craven to rehabilitate my arm and torn ligaments in my wrist. They were in communication with the doctor and got a copy of my x-rays. Physical therapy was painful, but I got full range of motion in my arm and fingers back. Then they helped me get all the strength back in my arm, and eventually I was back to doing pushups and lifting weights. If it weren’t for my surgery scar, I would never know I had broken it. In short - this place is amazing. I went from being a slightly pudgy couch potato to being active and exploring the world. Whether you have fitness goals, discomfort or specialized needs, Craven is the place to go.” - Gabi W.
AJ MIGNEAULT AJ graduated from the University of Saskatchewan in December 2017 with a B.Sc in Kinesiology. He began with Craven SPORT services as a student volunteer looking to expand his knowledge and gain hands-on experience. He worked with a wide variety of athletes and clientele, ranging from individuals with osteoarthritis to Paralympic athletes. This experience further emphasized his passion for sport and high performance training, but also satisfied his drive to help people reach their goals and to live a happier, healthier life. He officially joined the team as a Strength and Conditioning Coach in 2018 upon graduation. He is a CSEP Certified Personal Trainer, and is currently waiting to write examinations for his CSEP Certified Exercise Physiologist designation. AJ has been interested with sport and athletics since a young age. His main focus became lacrosse, where he represented both provincial and international teams. He enjoys many sports as hobbies, but most of his spare time is involving his golden doodle, Finnegan.
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CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION
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
BRUCE CRAVEN YOUTUBE SERIES
FREE PELVIC FLOOR WORKSHOP
with Bree Rutten
That’s right! Bruce Craven has started his own Q&A Youtube series! You ask the questions, he answers them! Bruce Craven, co-owner and Director of Training at Craven SPORT services in Saskatoon is an internationally recognized Sport Physiotherapist and Strength and Conditioning Coach, with over 25 years of experience working with athletes in over 40 different sports. In this video series, Bruce talks about what you want him to talk about!
Check out the series here: http://bit.ly/BruceCraven
APRIL 22ND AT 1PM LOCATED AT CRAVEN SPORT SERVICES #3 – 701 2nd Avenue North, Saskatoon, SK The pelvic floor: what it is, what it needs to do and how it should help us in everyday life! Bree Rutten, Pelvic Floor Physiotherapist, is going to be hosting this FREE Pelvic Floor Workshop focusing on the pelvic floor and our daily life! Becomemore aware of your pelvic floor!
To register, please call us at 306-934-2011 or email us at css@cravensportservices.ca.
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Try these movements if you are experiencing pain. Relieves low Back Pain EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication! SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. FOUR POINT ARM RAISE Start on hands and knees, hips and shoul- ders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms.
Loosens Shoulders
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Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Roquefort Pear Salad
Directions In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.
Ingredients • 1 head leaf lettuce • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar • 1/2 cup pecans
• 1/3 cup olive oil • 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste
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