CoreSolutions: Prevent Injuries With Physical Activity

NEWSLETTER TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY

Nomatter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible. Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When themuscles, tendons, or ligaments are over-stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact Core Solutions Physiotherapy & Wellness today. What are some common injuries? At Core Solutions Physiotherapy &Wellness, our licensed physiotherapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuries occur due to improper techniques or overexerting your body. Some of themost commonly sustained injuries include sprains, strains, and tendinitis. Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a ligament is stretched beyond its limits or torn, while strains occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they

becomemore severe, braces or surgical correctionmay be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physiotherapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physiotherapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. Tendinitis is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitismay occur, but whatever the casemay be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physiotherapy treatments, since physiotherapists are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function.

NEWSLETTER

NOW OFFERING ONLINE CONSULTATIONS

INSIDE:

• Local Caledon East Businesses Still Open To Service Your Needs

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Book your next physiotherapy appointment using our online Telerehabilitation care service. Consult a Core Solutions Physiotherapist and receive care from the comfort of your own home using our Telerehabilitation services. Private video conference technology, you can connect remotely with your physiotherapist. It’s easy-to-use, and no software installation is required. CALL US TODAY AT 905-584-6747. About Telerehabilitation. Access to healthcare services can make all the difference in the world, which is why Core Solutions Physiotherapy is constantly innovating to improve access to services and provide individuals the care they need. If in-person services aren’t available in your area or if you’re unable to get to a clinic, you can now connect remotely with a Core Solutions Physiotherapist through Telerehabilitation, which uses video conference technology to provide services at a distance. Our telerehabilitation services are easy to use, private, and most of all, convenient. Telerehabilitation: • Connects you with a Registered Physiotherapist regardless of location • Protects your privacy through safeguards • Reduces travel time while still ensuring you receive quality care

• Office ergonomic evaluations • Exercise therapy services

The types of services we offer virtually are continuing to grow. Contact us for more information. How it works. Prior to your appointment, you will receive (via email or text) a link to your appointment session. This will enable both an audio and video connection between you and your physiotherapist. Any documentation that you need to review and complete prior to your appointment will be sent to you ahead of time. If at any time during the session either you or your physiotherapist feels that using electronic communications is limiting the effectiveness or quality of the services provided, we will look to schedule an in-person appointment with you. How telerehabilitation differs from in-person services. The services are largely the same. Our physiotherapists are required to meet the same regulatory and legislative requirements and adhere to their respective Standards of Practice and Code of Conduct, just as they are for in-person services. To learn more or to schedule an online appointment, call or email info@ coresolutionsphysiotherapy.com.

Our telerehabilitation services include: • Physiotherapy services

www.coresolutionsphysiotherapy.com

LOCAL CALEDON EAST BUSINESSES STILL OPEN TO SERVICE YOUR NEEDS

• Gourmandissimo Catering and Fine foods: daily take out specials and curb side pick up. 905-584-0005 • Gabe's Country Bake Shoppe: homemade frozen family size entrees for take out; baked bread and goodies all available. 905-584-5360 • Foodland Caledon East: offers curbside pick up for those who cannot make it in our their own! • Automotive Maintenance: John and Ronaldo are still servicing your vehicles - great time to get your winter tires changed. 905-584-0454 • Rock Garden farms: fresh fruits/veggies and all things floral available! Curbside pick up. 905-584-9461 • Airport Pizza: can't forget the best and easiest way to dine out. 905-584-2288

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HEALTHY RECIPE IMMUNITY BOOST GREEN GODDESS SOUP

DISCOVER HOW TO LIVE PAIN-FREE

At Core Solutions Physiotherapy & Wellness, you will receive hands-on therapy treatments by our friendly, caring health physiotherapists during focused and individualized sessions. It’s time to go to Core Solutions Physiotherapy & Wellness if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your physiotherapist 2. Discover why your pain has come back 3. Get your custom recovery program

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INGREDIENTS • 3 cups baby spinach or super greens blend • 1 clove whole peeled garlic • 2 tbsp fresh ginger, sliced • 1/4 tsp cayenne pepper • 1/4 tsp ground turmeric • 1/4 tsp wasabi powder (optional) • 1 cup chicken or vegetable broth

• 1/2 cup coconut milk • Salt & pepper to taste • Squeeze of fresh lemon or lime juice For garnish: • broccoli florets, lightly steamed • 1/4 cup Greek yogurt, thinned with milk • Chia seeds

DIRECTIONS Mix all ingredients (except those for the garnish) together using a high speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia seeds.

ATTENTION PAIN SUFFERERS

Mention or Bring in This Coupon Today For A PHYSIOTHERAPY ANALYSIS

WE CAN HELP YOU: Be more productive at work. Prevent back and neck pain. Prevent further injury. Have more energy. Move better without pain.

Call the center nearest you today!

SCHOMBERG LOCATION (905) 939-9041

CALEDON EAST LOCATION (905) 584-6747

www.coresolutionsphysiotherapy.com

HOWCAN I PREVENT INJURIES?

While it is always a wise decision to consult with a physiotherapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running

but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physiotherapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. • Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Core Solutions Physiotherapy &Wellness today. One of our dedicated physiotherapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!

SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com

WHO DO YOU KNOW THAT NEEDS OUR HELP? REFER A FRIEND TO CORE SOLUTIONS PHYSIOTHERAPY & WELLNESS

Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787

www.coresolutionsphysiotherapy.com

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www.coresolutionsphysiotherapy.com

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