Physiotherapy Clinic in Ville-Saint-Laurent

Staying Healthy While Working From Home

Many people are suddenly facing the need to work from home for the first time, but doing so can be stressful. It’s vitally important to stay healthy during this difficult period, so proper self-care and exercise should be top of your priority list. Here are some easy ways to stay well (and sane!) while stuck at home:

 

Stay Active

 

It may sound counter-intuitive – after all, you’re rooted in one place all day – but there are some simple ways to make sure you still get your steps in:

  • Use your usual commute time to exercise. It doesn’t need to be an intensive cardio workout (although that’s great if you have the ability); some gentle yoga, a walk, strength training with home weights, tai chi – just find a way to use the extra time to warm up your joints and muscles and mentally prepare yourself for the day (or unwind at the end of it).
  • Take regular breaks away from your desk. Between your laptop, your phone, usual household chores and demands of family, it may be tempting to stay sat at your desk while having lunch or a quick coffee. But don’t. Use the opportunity to take an actual break: stand, or walk about the house (or yard, or neighbourhood). The fresh air and change of scenery is of psychological benefit, and the movement has physical benefits.
  • Remember to stretch. Take regular, short breaks every hour to stretch your back, your legs and your neck. Sitting at a desk all day (whether in-office or at home) can cause stiffness and back issues, so ensure you’re regularly changing position and not hunching over.

 

Invest In Proper Equipment

 

A few smart decisions when setting yourself up for remote work can make the difference between a healthy and an unhealthy work environment. Here’s some simple rules to follow:

  • Choose a good chair. You may not have the luxury of the expensive, ergonomic chair you had at work, so look round your home for the best chair for all-day use. It should have a supportive back and align you well in front of your desk. Avoid anything that encourages slouching.
  • If you’re comfortable doing so, ditch the chair completely and set up a standing desk. Research shows that this can reduce your long-term mortality risk and it allows more movement throughout the day.
  • Designate a separate “working” space away from other activities in the house. This prevents distractions but also means you can maintain the optimal set-up for your needs. It also means you can walk away from work at the end of the day, and maintain good boundaries between work and home.
  • Consider investing in an exercise stability ball. It’s great to simply sit on, as it helps with core strength and balance, and provides some relief from your regular chair.

 

Mental Health Is Important Too

 

  • It may be hard to avoid feeling trapped or isolated while working from home, so remember to take mental health breaks as well. This is best done by setting a schedule that clearly separates working time from relaxing time, and sticking to it.
  • Put away your phone! Checking the news or social media constantly will harm both work productivity and your ability to relax. Turn your phone off (or turn off notifications) whenever you are actively doing something else – even if that something else is relaxing.
  • Snacking can be tempting while working from home – after all, you stocked the cupboards – but it can quickly lead to unhealthy eating habits. Plan your meals and any snacks at the start of the day. Get them out of the fridge or set them aside somewhere if you have to; just be sure to ring-fence what you’re planning to eat, and don’t deviate when you get the munchies.

 

Working from home takes some adjustment, so don’t beat yourself up if you struggle initially. Good habits take time to build, but once set can ensure your home and work life both flourish!

 

 

COVID-19

Dear Patients,

 

As part of a collective effort to preserve the health of the population and limit the spread of the virus, the clinic will be open for urgent cases* requiring « physical » care:

 

  • a history of trauma or accident;
  • significant pain or movement limitation;
  • postoperative patients;
  • the presence of neurological signs and symptoms (sciatic pain, numbness, tingling or major muscle weakness)

 

*Please contact us to clarify if this is the case for you.

 

Our goal is to support the health system by offering an effective therapeutic option for these patients while contributing to reduce the congestion in the public system.

 

So if you absolutely must consult us on-site, it is important to declare if you have suspicious symptoms of COVID-19 (fever or dry cough), if you have been in contact with infected people, or at risk of being infected (e.g.: recent trip).

 

Note that we are happy also to offer you a Tele-rehabilitation service. Several appointments have already been made and patient experience is positive.

 

As you know, our approach is based on EXERCISES and EDUCATION. These are easy treatment methods to offer you from a distance.

 

Do not hesitate to contact us with any questions at 514 375-5348.

Why Consult a Physio After Childbirth?

Everyone knows that having a child could be painful, but most assume that once labour is over, the hard work is done. Unfortunately, a significant number of new mothers experience pelvic issues after childbirth. Luckily, seeing a physiotherapist can alleviate complications, and prevent future injuries.

 

What are the risks?

 

Vaginal birth can impair pelvic health, and postpartum pelvic dysfunctions are common. 35% of new mothers experience urinary incontinence, and 20% suffer from severe pelvic floor muscle injury. This is after normal vaginal birth, when all of the body – but especially the abdomen and pelvis – goes through a lot of physical change and stress. Muscles stretch and weaken throughout pregnancy, and can tear or suffer nerve damage during labour. Complications are not limited to vaginal birth though; mothers delivering via caesarian can also suffer from pelvic floor issues, although it is less likely.

 

You are more at risk from postpartum pelvic floor issues if you:

  • Have twins or triplets
  • Have had children before
  • Are an older mother
  • Suffer from obesity
  • Have had pelvic surgery in the past
  • Suffer from constipation or a chronic cough

 

Although pelvic floor issues are common, they are not normal side effects of childbirth, and so symptoms should be investigated and treated. Without proper care, pelvic floor issues can escalate.

 

What are the symptoms?

 

Postpartum pelvic floor issues can manifest in several ways, including:

  • Urinary or bowel incontinence, including small leaks (for example, when sneezing or coughing)
  • Increased urinary frequency or urgency
  • Pain during sex
  • Pelvic pain in general, which can exhibit in the lower belly, tailbone, or in the lower back
  • Pelvic organ prolapse

 

If you experience any of these symptoms later than six weeks after childbirth, or have any other unusual pain or discomfort, consult your doctor.

 

How can a physio help?

 

The simplest and easiest way to treat pelvic floor dysfunction is with the help of a qualified physiotherapist, who can assess the root cause of the problem, and lead you through exercises that help resolve symptoms by strengthening muscles and restoring function. The initial assessment may include an internal exam, which is the best method for determining the condition of the pelvic floor. It may also include some bowel and bladder screening to identify any associated concerns.

 

Pelvic floor exercises are the best way to strengthen and retrain pelvic floor muscles; these can include kegel exercises, as well as some others focussed on core strength and bladder training. A physiotherapist can also educate you on how to safely return to normal exercise.

 

In very severe cases, pelvic surgery may be recommended to repair damaged muscles or to rectify organ prolapse.

 

Physiotherapy isn’t just helpful after childbirth; it can also assist with posture, back pain, breathing techniques and protecting the pelvic floor during pregnancy, which in turn reduces the risk of pelvic floor dysfunction postpartum.

 

Choose the Right Shoes for your Child

Choosing the right shoes for your child isn’t just a matter of fashion; correct footwear is part of a healthy lifestyle, and can make a huge difference in a kid’s posture, safety and comfort. Let’s take a look at the hows and whys of picking out the best shoes for your little ones.

 

Why Do Shoes Matter?

The choices you make for your child now will extend into their adulthood; while 98% of us are born with healthy feet, only 40% of us will still have them by the time we reach 18. Clearly, finding the right footwear can make a big difference.

 

The advantages of proper footwear – both in form and fit – include:

  • Improving posture
  • Protecting joints
  • Supporting and cushioning feet during activity
  • Aiding comfort
  • Preventing avoidable slips, falls and injuries
  • Protecting soles of the feet from hazards

 

Of course there are many options when shopping for kids shoes, but whilst many of them are adorable, not all are practical or safe.

 

How do I Pick the Right Shoes?

 

Picking the right shoes need not be a challenge. There are some simple guidelines to follow to ensure you make the right decision:

1. If the Shoe Fits

Children’s feet grow, a lot – up to 12 sizes in their first three years of development. But almost half of kids are wearing the incorrect shoe size. This can cause some serious problems while the feet are still growing, so it’s vital to always measure your child’s feet before buying any new shoes.

 

As they can change so rapidly, frequent size checks are recommended by physiotherapist at the following rate:

  • Every two months for children under two years old
  • Every four months for kids aged three to four
  • Every six months for kids over the age of five

 

And no matter what the measurement is, always have your kids try shoes before buying them; their feet should not be squashed across their width, and their toes should be able to move freely. If your little ones are mobile, get them to walk around in the shoes to test their comfort level and identify any areas of tightness or discomfort.

2. Different Shoes for Different Stages of Development

Shoes for infants differ greatly from shoes for kindergartners, so bear in mind your child’s stage of development. Infants don’t need much support as they won’t be walking.. Toddlers are mid-development, but on their feet all day, so they need room to grow and some cushioning. Older children have less fragile feet but are using them in more varied ways, and generally for higher impact activities, so shoes with a mix of flexibility and support are better.

3. Consider the Activity

For older kids, as with adults, it’s important to remember what activity the shoes will be worn for. Running shoes are built differently than walking shoes. If your child plays a specific sport, consider buying shoes that are designed for that sport, as they will offer more protection and support in the specific ways required of that activity. If you’re simply searching for good all-purpose shoes, check the soles for thickness and grip, the flexibility of the material, and above all else the fit.

4. Material Considerations

Children’s feet sweat more than twice as much as an adult’s, so look for shoes made of light, breathable, natural materials, so your their feet don’t overheat. This can prevent blisters as well as unpleasant odours. Canvas is a great option, as it is also washable, while still being durable. Avoid plastics and synthetic materials.

5. Fasteners

The shoes you’re considering may come with laces, velcro, or something else entirely. Generally it’s recommended to avoid slip-ons and backless shoes for kids, as they don’t offer adequate support. Choosing between fasteners is a matter of ability for your child; wherever possible choose a shoe that they can get on and off themselves.

 

The better prepared you are before you head out in search of children’s shoes, the easier your shopping trip will be. Always remember, if they’re not comfortable in the store, they won’t be worn at home!

 

Benefits & Risks of Alpine Skiing

Alpine skiing is one of Canada’s most popular winter sports, with about 2.6 million people taking part annually. It has the double benefit of being both incredibly exhilarating and excellent exercise. It does come with risks though, so if you’re a regular skier, or considering taking up the sport, here’s what you need to know:

Benefits of Alpine Skiing

1. A mix of exercise types

Skiing is a great way to get some exercise, in particular because it combines both endurance and resistance training. This means that, compared to other sports, it packs more punch for the time spent; and it doesn’t even feel like work!

2. Boosts healthy heart

Research by cardiologists shows that alpine skiing is equivalent to cycling or rowing in terms of its benefits to heart health. A leisurely descent on a smooth run may not have quite the same impact as a heart-thumping hop through deep powder, but in either case you are helping your body to improve insulin resistance and glucose metabolism, lower blood pressure and lipids, and improve body composition.

3. Strengthens bones and joints

Skiing means bearing your weight on your legs, and using your knees to turn and move. This strengthens the larger muscles in the lower part of the body and the bones and joints in your legs, knees and hips. This can decrease the risk of osteoporosis and knee damage in the future.

4. Improves balance and coordination

Skiing is all about balance, and learning how to remain upright by using your core strength is a great way to retain your sense of balance as you advance in years – which can help you avoid falls. You also get to practice coordination and flexibility as you ski, which allows you to avoid strains and sprains more effectively too.

5. Boosts mood and improves sleep

Spending the day outside in the sunshine, breathing in the crisp air and experiencing the thrill of alpine skiing is sure to put a smile on your face. And the natural fatigue that comes after such exercise improves sleep duration and quality. Research shows that engaging in alpine skiing is also a great indicator of a generally active, healthy lifestyle.

Risks of Alpine Skiing

There is obviously a risk of injury when engaging in any type of skiing (or indeed any sport), but the risks can be significantly ameliorated by:

 

  1. Proper use of equipment
  2. Staying within your ability levels
  3. Consideration of the conditions

 

Changing weather, uncertain snow or ice conditions, busy slopes, or the presence of obstacles all make injury more likely and potentially more severe. It’s advisable, if you are a new skier, to take things slowly, remember to warm up beforehand and to stretch afterwards, and if possible seek the help of an instructor to ensure your form is designed to protect your body. Falling need not be injurious, as long as you know how to do it safely!

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.

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.

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

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

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.

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