Physiotherapy Clinic in Ville-Saint-Laurent
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Category: Advice

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By / Par Physio Proactive November 11, 2019 0 Comments Advice , , ,

4 tips to fight seasonal depression

Autumn is truly in full effect with the end of daylight savings time reminding us of the dark winter months ahead. But the start of the cold weather is also synonymous with seasonal depression for a large number of people. Indeed, many persons suffer from Seasonal Affective Disorder (SAD) and envision the next 4 months as a true nightmare. Generally triggered by poor nutrition, a sedentary lifestyle, as well as a lack of light, this disorder can affect anybody.

SAD is not a myth and should be taken seriously, as it affects many people across the country, not just in Quebec. It is a mood disorder fueled by chronic fatigue that is in itself  a symptom of an imbalance in your health. Thankfully, there are natural remedies that can help alleviate the symptoms of this affliction.

 

The symptoms

Seasonal depression is very similar to clinical depression. Indeed, its symptoms are virtually the same but what differentiates the two, is that in order to have a clear diagnosis of seasonal depression, these symptoms must be felt for at least two consecutive winters. Normally, thes effects of seasonal depression start at the beginning of October and disappear completely around the month of April.

In terms of symptoms more specifically, those affected will tend to isolate themselves, have a significant decrease in energy and will experience a lot of anxiety and irritability. Furthermore, those affected will tend to gain weight and suffer from hypersomnia (excessive tiredness).  In general, people with seasonal depression will also have a depressive mood throughout the day, which in extreme cases, can lead to suicidal thoughts.

 

Tips to reduce the effects of seasonal depression

1. Change your diet

With the cold weather on its way, our lifestyle will change, and this affects our diet in many cases. In the summer, all the markets are accessible: a great amount of fresh fruits and vegetables in season are offered to us, so it is easier to include them in our diet. However, when the cold weather arrives, we tend to become more sedentary and thus quietly neglect our nutrition by prioritizing refined and processed products. By adopting a healthier diet during this difficult time, you help your body to respond better to this lack of light.

Here are some key nutrients to adopt in order to help you regain your spirits:

  • Omega 3s: These contribute to the increase in production of serotonin. Omega 3 is responsible for mood management and is associated with a general state of happiness. You can find omega-3 in oily fish, linseed and chia seeds, walnuts, etc.
  • B Vitamins: several studies suggest that people with vitamin B2, B6, B9 and B12 deficiencies often have symptoms of depression. This vitamin is found in many foods such as: green vegetables, lentils, seeds, brewer’s yeast, wheat germs, oranges, etc. Do some research on recipes to help include them more often in your diet.
  • Avoid refined and processed products during this time of the year. Of course, it is impossible to eliminate them completely but it is important to watch your consumption. It may tempt you to consume more refined and packaged foods during winter time since these often represent quick and uncomplicated meals, but remember that they will not better your symptoms. Make a habit of meal prepping that will serve as pre-prepared meals for the week.

2. Get moving!

There is no point in trying to stick to an elaborate Olympian training plan, but adding simple physical activity to your routine will reduce your sedentary level. Physical activity allows the production of endorphins and neurotransmitters associated with feelings of well-being and pleasure. For example, if you normally take the bus to the metro, why not go for a walk and enjoy the fresh air instead? In addition, if your physical activities are done outside, you will enjoy the sun’s vitamin D and this is excellent for your mood!

 

Keep in mind that seasonal depression is largely caused by lack of light during this time of year. Try to make the most of the sun as much as you can. Make sure to dress warmly and enjoy the beautiful winter of Quebec; you will feel much better after.

 

3. Surround yourself with loved ones

As we all know, emotional and social bonds are essential to happiness. With the winter season coming, many tend to lock themselves indoors and avoid social contact. Keep in mind that it is important for you, and especially during this time of the year, to continue to be social as this allows you to relieve pressure and stress.

 

4. Adopt a fixed sleep schedule

Figure out the right amount of hours of sleep that are necessary for you, and try to respect it. One trick could be to establish a sleep routine that you repeat every night so that your body gets used to it, which will help reduce your sleep problems. When a person suffers from seasonal depression, taking naps may seem like an option to get through their day. But by getting your body to sleep for a long part of the day, it can actually exacerbate your seasonal depression by making you feel groggy and will not improve your symptoms.

 

We hope this article has given you some tips for getting through this difficult season. Know that it can also be beneficial to use our services if you think you suffer from seasonal depression. Do not hesitate to contact us for more information on the subject!

By / Par Physio Proactive October 17, 2019 0 Comments Advice

4 tips for avoiding injuries during your fall chores

With the falling leaves and Halloween on our doorstep, autumn is already in full effect. During this time of year, many of us are busy preparing our homes for winter. These outdoor activities can become very challenging if you work too quickly, or perform the wrong moves and do not take the time to warm up. Here are our tips for avoiding injuries during your fall chores.

To prevent injuries :

1. The golden rule

The golden rule to avoid hurting your spine is never to exceed the length of your arms in your movements. Indeed, if you go beyond this personal threshold, it is your spine that will suffer the repercussions. Whether you prune trees, rake leaves or clean the exterior of your home; always follow this rule. Do not forget to use a stepladder to be at the appropriate height.

 

2. Pick up the leaves without pain

Raking leaves on the ground can be a very effective activity to stay fit. On the other hand, it is important to use the right technique and the right tools. Opt for a rake with flexible blades with a fan-like shape. The task might take a little longer, but will be more enjoyable and less difficult for your arms. Decrease the tension on your back by placing one leg forward and the other behind. Alternate your legs and hands from time to time. In this way, you will always keep your center of gravity in the right place. Finally, avoid picking up leaves during rainy weather. Their weight increases considerably and exercise becomes much more difficult physically.

With its pickup bag, your lawn mower can also be a very effective method for picking up dead leaves. You only have to adjust the levers to the appropriate height for mowing. This way, you will pick up the leaves without mowing the grass. This method is much less demanding on your body, but just as effective.

 

3. Moving heavy objects without injury

Fall is also the time to put away your hoses, close the pool, store your BBQ and install your snow shelters. These activities may require you to lift and move heavier objects. It is important to follow the basic rules to lift these loads carefully.

First, approach the object and put your feet at the same width as your shoulders. Your feet and head should point to the object to be lifted. With your knees bent and your back straight, use the muscles of your legs and arms to lift the load while keeping it close to your body. To remove the load, bend your knees first, then maintain control while you unload.

 

4. Warm up and appropriate stretching

Remember to gradually warm up and stretch your muscles at regular intervals throughout your workday. A general warm-up of 5 minutes is also required to prepare the body by raising the temperature of the muscles, joints and tendons. If a warm-up is important at the beginning, it is also recommended to stretch at the end of the day. Do not hesitate to consult your health professional. They will be able to detect and help prevent many ailments.

Finally, to avoid hurting yourself, work progressively. Also take breaks as often as possible and don’t rush to finish the work before the first snowfall.

 

Fun tips

  • Use your fallen leaves to fill up garbage bags designed for Halloween decor. Why not? We can have fun while working!
  • Take a break in an orchard near you to handpick apples from Quebec. You are all aware of the proverb: an apple a day keeps the doctor away!

By / Par physioproactive June 13, 2019 0 Comments Advice, Physio, Therapy, Useful informations, Work Injury

Benefits of Physiotherapy

Physiotherapy is not just for one-off, serious injuries, and it’s not a form of alternative medicine either. Many people mistakenly assume physiotherapy is not for them, when in fact it is one of the most effective tools in relieving everyday aches and pains. There are many ways in which physiotherapy can help with a range of injuries and illnesses; here are some of the most significant:

1. Back Pain

Back pain has many causes, from injury to poor posture, and up to 85% of Canadians will experience it at some point in their lives. Physiotherapy treatment depends on the root cause of the pain, but in general it relies on strengthening the affected and surrounding muscles, improving posture and mobility, and reducing stress on the area. An experienced physiotherapist will also be able to provide guidance on how to avoid future back issues.

2. Knee Pain

Physiotherapy and medication have been found to be as effective as surgery for combating knee pain. Knee pain can be caused by muscle tightness, arthritis, specific injury or obesity, and can severely restrict mobility. Treatment focuses on identifying and treating the source of the pain, thereby relieving the aches that come with normal everyday use.

3. Obesity

Obesity is a major source of discomfort, as it puts enormous pressure on many of the joints. But exercising when obese, and when your joints already hurt, is incredibly difficult, making this a self-reinforcing problem. Physiotherapists are able to help patients develop exercise routines that don’t stress their joints but still allow them to make meaningful progress towards weight loss and increased mobility, which in turn relieves the aches and pains of overworked joints.

4. Pain Associated with Aging

For many seniors, chronic pain seems like a natural part of the aging process, but it need not be. Whether it’s from arthritis, nerve pain or muscular deterioration, pain associated with aging can be relieved. A quick-fix solution is not possible, but quality of life can be vastly improved with a course of physiotherapy.

Research has shown that quality of life, need for surgery, use of medications and re-occurrence of injuries are all improved with the help of a qualified physiotherapist.

Make an appointment today with one of our physiotherapists to help you relieve your pain.

Physio Proactive, 2018.

By / Par physioproactive March 26, 2019 0 Comments Advice, Physio, Therapy, Useful informations, Work Injury

Carpal Tunnel Syndrome and How Physiotherapy Can Help

What is it?

Carpal tunnel syndrome occurs when the median nerve, found in the arm, gets trapped and squeezed by swollen tendons as it passes through the wrist to the hand. It can be quite uncomfortable and causes numbness, pain and tingling in the thumb, index and middle finger of the affected hand. Over time, if untreated, it can lead to muscle weakness, loss of grip and chronic pain.

Who can get it?

Anyone can get carpal tunnel syndrome, but women are more at risk than men; it is most often related to work activities, including repetitive movements, but can also be due to genetics, arthritis, thyroid disease, obesity or pregnancy. It is most common for both hands to be affected and for symptoms to start gradually and worsen through the night.

What are my treatment options?

Surgery is only an option for carpal tunnel syndrome in the most severe cases. Frequently non-surgical measures such as medication and physiotherapy are more useful and practical. Steroidal injections, splints and anti-inflammatory drugs are all used to help alleviate the symptoms.

How can physiotherapy help?

Physiotherapy can be instrumental in treating carpal tunnel syndrome. A physiotherapist can:

  • Assess the possible causes and educate patients about how to avoid aggravating the affected area.
  • Provide exercises to lessen pain, increase muscle strength and release the trapped nerve.
  • Provide ultrasound or TENS therapy to decrease pain.
  • Recommend additional therapies or medications, such as massage therapy or acupuncture.

How to avoid getting it?

Steps to reduce the risk of carpal tunnel syndrome include:

  • Being physically active.
  • Maintaining a healthy weight.
  • Taking frequent breaks when performing repetitive tasks.
  • Regular hand and wrist exercises.
  • Correct form when repeatedly using hands and wrists – for example, do not grip objects too tightly for long periods of time, or stay immobile in an awkward position.

Not all factors that cause carpal tunnel can be avoided, so the key to preventing long term pain is to recognize symptoms early, and seek professional help immediately when there’s a problem.

Make an appointment today with one of our physiotherapists to help you relieve your pain.

Physio Proactive, 2018.

By / Par physioproactive March 1, 2019 0 Comments Advice, Physio, Therapy, Useful informations

How to Prevent Falling in Winter

Falls are more than just embarrassing – they are the primary cause of non-fatal injuries in adults over the age of 45. Winter is full of falling hazards, so knowing how to prevent falls is crucial. Here are some tips to help you stay active, even in the coldest weather.

 

1. Appropriate Shoes

High-heeled or slick-soled shoes do not work well on ice. The best choice in winter are flat, rough or rubber-textured soles that offer plenty of grip. You can also attach temporary shoe covers with ice grips. These are inexpensive, re-usable, and readily available from sporting goods or shoe stores.

 

2. Accessories and Rails

Assistive devices such as canes and walking sticks can be modified with a spiked tip to help dig them into the ice. And for those walks around populated areas, handrails are a simple but effective way to steady your balance and stay upright. They’re there for a reason, so use them!

 

3. Look Where You’re Going

Watching your step is the number one way to avoid mishaps. You can circumvent slick patches and trip hazards if you pay attention. Often a clearer route is available, but if not, knowing the lay of the land will inform you how to proceed safely. To this end, get your eyes checked. You can’t avoid a hazard if you can’t see it!

 

4. Slow Down

Falls are significantly more likely when you’re rushing or multi-tasking. Slow down; take small careful steps. When in doubt, walk like a penguin. Looking at your phone affects your balance and increases fall likelihood, so steer clear of distracted walking.

 

5. Avoid Unnecessary Risks

Lastly, use some common sense about when it’s safest to go out. If there’s a freezing rain storm forecast, you may be better off delaying your plans to another day wherever possible.

There’s no reason you can’t enjoy the winter weather and stay healthy, as long as you remember to put safety first.

 

Did you already experienced a fall and you are still feeling it on your body?

Make an appointment today with one of our physiotherapists to help you relieve your pain.

Physio Proactive, 2018.

Manage Your Return To Physical Activity Without Injury
By / Par Physio Proactive January 25, 2019 0 Comments Advice, Exercises, Physio, Sporting, Therapy, Useful informations

Manage Your Return To Physical Activity Without Injury

A new year is here, and with it the popular desire to do more exercise. Whether it’s a New Year’s resolution, a long-delayed intention, or simply the return to normal after an indulgent holiday season, beginning to exercise after a long period of inactivity can have its dangers

Read this article to know how manage your return to physical activity without injury.

The Risks

The risk of injury to the body is highest when starting a new exercise regime. Damaged muscles, weakness, excessive tiredness, faintness, and more serious musculoskeletal injuries are all possible if you’re not careful.

Protect Yourself

Protect your body by following some simple steps:

  • Check with your doctor or physiotherapist

Always check with your physician/physiotherapist before starting any new physical fitness program, to ensure your cardiovascular system is functioning well and that physical strain and increased activity won’t cause any harm.

  • Start slow

The commonest mistake when resuming activity is to try and do too much at once. Regardless of your physical condition, remember to start gradually and build intensity slowly. This will avoid injuries that set you back by days or weeks, or that require medical intervention.

  • Warm-up properly

Warming-up is vital to preventing injury. Warming-up thoroughly before every workout. Take time to do this – it should not be an afterthought, but an essential part of your routine.

  • Listen to your body

Nothing is more important than listening to your body. Only you can determine if you’re fatigued, faint, or in pain. Ignoring these ques will result in illness or injury, which will only get worse if left ignored.

  • Set goals

Set small, realistic goals for yourself, and check against them as you go. This can help with motivation and pacing, but should not be used as an excuse to overdo it. If you meet your goals then reward yourself, perhaps with a rest day, but if you miss them perhaps it’s a sign they were too ambitious.

 

To conclude, even small injuries can become problematic. Taking care of yourself when getting back out there is the surest way to achieve your fitness goals!

Schedule an appointment with our team of physiotherapists.

Physio Proactive, 2018.

How To Avoid Injuries When Shovelling Snow
By / Par Physio Proactive December 1, 2018 0 Comments Advice, Physio, Therapy, Useful informations

How To Avoid Injuries When Shovelling Snow

Shovelling snow is an inevitable part of the Canadian winter, but suffering an injury when doing it need not be.

The Risks

It’s easy to get hurt while bending and lifting heavy loads of snow, and back injuries are the main culprit. Low back strain, acute disc herniation and even spinal injury are all possibilities. You can also place stress on the cardiovascular system, which can be dangerous for those with a pre-existing heart or lung condition.

 

Dos

  • Always Warm-up before clearing snow or ice. Warming-up is vital for preventing strains and pulled muscles.
  • Use proper equipment. Lightweight shovels are easier to wield, and those with a second or a curved handle help you to manoeuvre more easily.
  • Dress warmly. Cold muscles are easier to injure, so wrap up.
  • Wear appropriate footwear. Slips and falls can be serious, so ensure you have something practical on your feet, with a good grip. Also consider spreading salt or sand to help increase traction.
  • Maintain good posture. When shovelling, keep your back straight and your knees bent, and use the shovel to push rather than lift the snow. If you have to do some lifting, do so in small batches and carry it rather than throwing it.
  • Keep a proper grip. Place your hands slightly apart on the shovel. This will give you more leverage and make lifting easier.
  • Shovel early. Piled up and packed snow are harder to move, so start clearing before the snow stops.
  • Take breaks. Frequent rest prevents overexertion and muscle fatigue. Pacing yourself is key to preventing avoidable injuries.

 

Don’ts

  • Don’t ignore pain. Any injury, large or small, should be addressed immediately. If you pull a muscle, slip, or feel muscle fatigue, stop what you’re doing to ensure any possible injury does not become aggravated by further movement. Get off your feet and ice the injury to reduce inflammation. If pain from a snow shovelling injury lasts for more than two days, consult with your doctor or physiotherapist.

 

To conclude, if you are unsure of how to stay active or manage your pain, speak to a professional for advice on safe ways to improve your quality of life.

Schedule an appointment with our team of physiotherapists.

Physio Proactive, 2018.

By / Par Physio Proactive November 5, 2018 0 Comments Advice, Physio, Therapy, Useful informations

Chronic Pain

One in five Canadians experience chronic pain and this can be both debilitating and difficult to treat.

What is Chronic Pain?

Chronic pain is defined as any physical pain that persists for more than 12 weeks.

It can be anywhere in your body and cause any type of painful sensation, including burning, searing, shooting, aching, throbbing, stabbing or spasms.

The pain can be sharp or dull, last for moments or hours at a time, and affect basic motor functions or simply cause stiffness.  It can also cause related problems such as difficulty sleeping and mood changes.

Causes of Chronic Pain

Some chronic pain is caused by pain-related ailments, such as:

  • Fibromyalgia
  • Arthritis
  • Irritable bowel syndrome
  • Migraines

In other cases it is a result of an injury or illness, such as:

  • Specific muscle injury
  • Broken bones
  • Surgery
  • Infections
  • Nerve damage
  • Back pain

It is impossible to tell who is going to experience chronic pain or if an injury or illness will result in it, so it’s important to keep track of pain levels and any other symptoms to be able to identify when a ache problem becomes constant.

Living with Chronic Pain

There are some simple pain management techniques that make living with a chronic pain condition more feasible. These techniques fall into several major categories.

1. Lifestyle Changes. The following have been shown to significantly reduce the severity and the effect it has on daily life:

  • Pacing yourself
  • Planning ahead
  • Learning relaxation techniques
  • Reducing stress
  • Taking regular exercise
  • Indulge in hobbies and favoured activities
  • Eating healthily
  • Speaking about pain with loved ones

2. Medical Intervention. If appropriate, your pain may be ameliorated by:

  • Pain medications
  • Pain counselling
  • TENS machine
  • Injury-specific treatment

 

To conclude, if you are unsure of how to stay active or manage your pain, speak to a professional for advice on safe ways to improve your quality of life.

Schedule an appointment with our team of physiotherapists.

Physio Proactive, 2018.

TMJ
By / Par Physio Proactive September 26, 2018 0 Comments Advice

TMJ Disorders and How a Physiotherapist Can Help

TMJ disorders can be painful and limiting, but help is available for those experiencing this difficult condition via a licensed physiotherapist.

What Is A TMJ Disorder?

The temporomandibular joint (TMJ) is located below the temple and in front of the inner ear, and problems with this joint or the muscles associated with it can cause difficulty using the jaw. This affects talking, eating, drinking, chewing and yawning. Usually people realize there is a problem when they experience pain in their jaw during everyday activities, but other symptoms include: ear pain, facial pain, facial spams, tight or tender jaw muscles, jaw popping, headaches or neck aches, ringing in the ears, or difficulty opening or closing the mouth.

What Causes A TMJ Disorder?

“TMJ disorder” is a general name for a group of conditions relating to these muscles and joints. Research suggests that the major causes of a dysfunction in the TMJ are:

  • Arthritis
  • Inflammatory joint conditions
  • Joint or disc displacement or dislocation
  • Jaw injuries
  • Fractures
  • More generalized myofascial pain conditions
  • Environmental factors such as:
  • Poor posture
  • Clenching of the jaw
  • Grinding of the teeth
  • Inability to relax
  • Poor diet

Anyone can experience a TMJ disorder, with the young just as susceptible as the elderly, although women are more prone than men.

How a Physiotherapist Can Help

For those experiencing a TMJ disorder related to a fracture, injury or dislocation, the underlying cause must first be addressed before rehabilitation can be begun. However, the vast majority of sufferers have no obvious underlying cause for their discomfort, with many finding that symptoms begin out of nowhere. Physiotherapy has been shown to be an effective, non-invasive and safe treatment route for TMJ disorders, regardless of the cause.

A physiotherapist will assist with and teach a variety of techniques designed to alleviate symptoms, including: postural correction, stretching exercises for the jaw, head and neck, strengthening exercises, manual mobilizations of the affected joints, ultrasound, electrical stimulation, and relaxation exercises. Your physiotherapist will assess your specific condition and create a tailored program to treat your symptoms and to resolve exacerbating factors.

Questions about TMJ disorders? Schedule an appointment with our team of physiotherapists.

Physio Proactive, 2018.

By / Par Physio Proactive September 5, 2018 0 Comments Advice , ,

How to prevent work injuries with Physiotherapy

Below you’ll find the top ten ergonomics principles to prevent work related injuries.  Also, make sure to provide the following information to your employee and if needed consult a certified physiotherapist to help you set-up a safe work environment.

1. WORK IN NEUTRAL POSTURES

Educate your employees on the correct posture that they should work in, so that they do not cause harm to their spine, shoulders, elbows or wrists. Encourage a neutral position with proper body alignment to decrease the strain and impact on joints.

2. REDUCE EXCESSIVE FORCE 

Excessive force on your joints can create potential for fatigue and injury. In practical terms, try to identify tasks that imply excessive force and think of ways to make improvements (example: reduce force on hands by producing hand holes on boxes).

3. KEEP EVERYTHING WITHIN EASY REACH 

Save muscles from overexertion by keeping objects close to you.

4. WORK AT PROPER HEIGHTS

Do most of the work at elbow height except for heavier work (best done lower than the elbow). For precision work or visually intense work, it is best done above elbow height.

5. REDUCE EXCESSIVE MOTION:

Do not hesitate to use power tools instead of manual tools to reduce repetitive movements.

6. MINIMIZE STATIC LOAD

Holding the same position for a long period is known as static load. It creates fatigue and discomfort and can interfere with work. Try using an extender for tools when working overhead to minimize static load.

7. MINIMIZE PRESSURE POINTS

Continuous contact of a body part on a hard surface can be very stressful for your joints. For example, standing on a hard surface like concrete can hurt your feet. Using an anti-fatigue mat or insoles in your shoes can decrease contact stress.

8. PROVIDE CLEARANCE

Your workspace should be set-up to provide you with a clear view and enough room around you.

9. MOVE, EXERCISE & STRETCH

The human body needs to be exercised and stretched. Alternating between sitting and standing throughout the day is ideal. Make sure to give yourself breaks when sitting in the same position for extended periods of time.

10. MAINTAIN COMFORTABLE LIGHTING

To decrease eye strain and glare problems, make sure your workspace is well lit. Also be aware of how long you stare at a computer screen during the day.

 

Questions about ergonomics? Schedule an appointment with our team of physiotherapists.

Physio Proactive, 2018.

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