Tag: osteoarthritis

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.

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.