OttawaHG_Back To School

You don’t have to be a professional or even an amateur athlete to suffer a sports injury. In fact, many times, those most susceptible to sports injuries are people who have just started exercising or participate on a recreational level.

GET READY FOR BACK TO SCHOOL! “DON’T LET A SPORTS INJURY HOLD YOU BACK THIS SEASON”

Dr. Kymwill nowbe in our Kanata clinic onWednesday 1:00pm-3:45pm

81 MetcalfeStreet • Ste 1100 Ottawa, OntarioK1P6K7 613.564.9000

30Edgewater Street • Ste 121 Kanata, OntarioK2L 1V8 613.831.5554

WWW.OTTAWAHEALTHGROUP.COM

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

INSIDE: • DON’T LET PAIN SIDELINE YOU! • BACKPACK SAFETY • TIPS FOR AVOIDING SPORTS INJURIES

GET READY FOR BACK TO SCHOOL! “DON’T LET A SPORTS INJURY HOLD YOU BACK THIS SEASON”

• KNEE INJURIES: The knee is the most commonly injured joint, which can include runner’s knee (pain or tenderness close to the knee cap at the front side of the knee), tendonitis and iliotibial band syndrome (pain on the outer side of the knee). Severe knee injuries often include bone bruises or damage to the cartilage or ligaments. • SHIN SPLINTS: Shin splints occur when there is a pain along the large bone in the front of the lower leg, known as the tibia or shin bone. Shin splints most commonly occur in runners, especially those who are just starting a running program. This is usually due to poor alignment of the body, or weakness in the leg muscles. The team at Ottawa Health Group can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physiotherapy first before recommending any other procedures. The licensed professionals at Ottawa Health Group can customize a program that addresses the weakness of your particular musculoskeletal system, allowing you to recover quickly and remain active. Even if you have an old injury, it is important to have it evaluated by our healthcare professionals to prevent long-term damage.

You don’t have to be a professional or even an amateur athlete to suffer a sports injury. In fact, many times, those most susceptible to sports injuries are people who have just started exercising or participate on a recreational level. Sports injuries in this article will be defined as injuries to the musculoskeletal system, including muscles, bones and tissues such as cartilage. The most common sports injuries include: • SPRAINS: A sprain occurs when the connective tissue that joins one end of the bone with another is stretched or torn. Those connective tissues are known as ligaments. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position. Ankles, knees and wrists are most vulnerable to sprains. However, back, neck and shoulder sprains are very common too. • STRAINS: A strain occurs when a muscle or tendon is pulled, torn or twisted. Strains are non-contact injuries, such as those that occur from overstretching. A common example of a strain is a muscle spasm. A back or neck strain is a very common injury treated in physiotherapy, chiro, and massage.

BEFORE AND AFTER Knowing the right exercises to prepare for fitness activities is key. Our healthcare experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. Ottawa Health Group will put specific exercise plans together based on your needs to build strength and prevent injury. If you do start to experience pain with activities, Our team can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great!

For more information about how Ottawa Health Group can help you, visit our website at www.ottawahealthgroup.com “DON’T LET PAIN HOLD YOU BACK!”

When it comes to sports or orthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, our therapists can design a treatment plan to promote improved function, wellness and minimize the risk of re-injury. There is nothing more exciting than taking on a new challenge, sport or activity at school. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? HOW DO MOST INJURIES OCCUR? Most sports injuries occur from ill-prepared individuals who jump into activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury.

EXERCISE ESSENTIAL

• Easy Access to Your Home Exercise Program • Full Exercise Videos with Instructions • Personalized Notes From Your Practitioner • You Earn Medals, Awards, and Achievements • Health Tips and Strategies ASK US ABOUT OUR NEW APP Use your mobile phone camera to scan one of these codes

SINGLE KNEE TO CHEST Lie flat on your back with both knees bent, feet flat on floor. Bring one knee up toward your chest high as you can, using your arms to gently pull knee further. Return to starting position and repeat with the opposite leg. Repeat 6-10 times.

BRIDGING While lying on your back, raise your buttocks off the floor, keeping your core tight and knees bent. Repeat 10 times.

YOU CAN STAY ACTIVE AND HEALTHY! CALL TODAY OR VISIT US AT WWW.OTTAWAHEALTHGROUP.COM

BACKPACK SAFETY

TIPS FOR AVOIDING SPORTS INJURIES

Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems.

School is almost back in session and with a new school year comes a new season for sports! Whether your kids play for their school team or an extracurricular rec team, there is always the risk of an injury. Some are fairly minor, such as scrapes and bruises, but some can be serious enough to need medical intervention. Here is a collection of tips that can help keep your kids playing the game they love rather than watching from the sidelines: 1. Get a preseason physical. Make an appointment with your child’s health care provider to get a thorough sports physical before the season starts. A sports physical can assess any areas that may be a concern for your young athlete, and in turn keep them from exasperating any conditions that may need to be treated. 2. Emphasize the importance of warm-ups. Stretching is important to loosen muscle fibers and increase blood flow to the area. A mix of both static stretches (such as toe touches) and dynamic stretches (such as high-knees) will get your athlete ready to hit the field. 3. Make Sure they are getting enough rest. Muscle fatigue predisposes an athlete to injury, so sleep is critical for your body to restore and rebuild muscle fibers. Make sure your child is also taking a season “off,” as overuse injuries are the most common injuries seen in young athletes. 4. Make sure they are hydrating! Heat-related illnesses, such as heat exhaustion and heat stroke, are a real concern for anyone exercising outside, especially on hot and humid days. Make sure your child is adequately hydrating before, during, and after activity. 5. Make sure they are eating a healthy, well-balanced diet. It is important for athletes to fuel up correctly with a diet that consists of whole foods such as fruits, vegetables, and lean proteins. Be sure to make time for breakfast, too! Even when following tips and guidelines to the letter, injuries can unfortunately still occur. Be sure to tell your young athlete that the old saying “no pain, no gain” doesn’t apply when it comes to actual injuries. Playing through pain can lead to further damage and a longer healing time, so it is important to address any nagging pains or acute injuries before they turn into something more serious. Your health care team at Ottawa Health Group can help create a plan to treat and prevent injuries by promoting strength training and proper form. Call us today to see how we can help your child succeed this season!

LOADING THE BACKPACK: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack).

• Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or another item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. WEARING THE BACKPACK: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day.

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