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Latest Blogs
Toilet habits to protect your pelvic floorToilet habits to protect your pelvic floor
November 27, 2024PhysiotherapyChances are, you don’t think too much about using the bathroom! More than likely, you’ve just gone when you need to, without much thought, unless a bladder or bowel issue comes up. Your pelvic floor plays a crucial role in your overall health and well-being. From supporting your organs to aiding in bladder and bowel control, these muscles have very important roles behind the scenes. One of the most important yet often overlooked aspects of supporting a healthy pelvic floor is how you use the bathroom. Here are some essential habits to adopt to ensure your pelvic floor stays healthy. 1. Foster a good bathroom routine Your body, and especially bowels, thrive on routine. By taking steps to optimize your bladder and bowel habits, you can help your body get into a healthy routine to promote regular bowel movements. What does this look like? Ideally, you should be able to void your bowels within the first 30 minutes of waking up. If this is not the norm for you, drinking a cup of warm liquid, ideally water or tea, will help to stimulate your bowels. Consider using a small step stool to elevate your feet, so that your knees are slightly above hip level while sitting on the toilet. This will help to place your body into an optimal position for passing stool without straining. Relax! Your pelvic floor needs to relax to void, so make sure you are not tensing as this will make it more challenging to pass your urine or stool. Some find it helpful to complete some deep breathing exercises or to distract themselves with a phone or device. Just be mindful not to spend too much time sitting on the toilet if you are not passing anything (nothing over 10 minutes). 2. Avoid straining Straining during bowel movements can put excessive pressure on your pelvic floor muscles which may have unfavourable consequences over time, including increased risk for hemorrhoids and anal fissures. How can you avoid straining? Stay hydrated. Drink plenty of water to keep stools soft and easy to pass. Prioritize a fibre-rich diet. Make sure to incorporate fruits, vegetables, whole grains and legumes into your diet to optimize fibre intake and promote regular bowel movements. Perfect your positioning. As mentioned above, using a small step stool to elevate your feet so that your knees are slightly above hip level while sitting on the toilet will place your body in an optimal position to pass your stool.  If you experience incomplete emptying of your bladder, stand up from the toilet, complete a few pelvic tilts in standing (round your low back and tuck your tailbone under to tilt your pelvis forward , then complete the opposite to tilt your pelvis back and repeat!) 3. Take your time Rushing through your bathroom routine can result in incomplete emptying of the bowel or bladder. Instead, give yourself enough time to pass your urine or stool. Waiting 10 minutes to see if you are able to pass stool is a reasonable amount of time. If it takes any longer than this, stand up and try again later. Avoid spending long periods sitting on the toilet. 4. Listen to your body When your body gives you the urge to go to the bathroom, make sure you pay attention. Ignoring your body’s signal to pass a bowel movement may result in symptoms such as gas, bloating and cramping. These are all signs that you missed your body’s call to void. Your pelvic floor health is vital to your overall well-being and it’s important to adopt healthy bathroom habits to support these essential muscles. By creating a healthy bathroom routine, avoiding straining, taking your time in the bathroom and listening to your body, you can promote a strong and healthy pelvic floor. Remember, small changes can make a big difference. If you experience any challenges with your bladder or bowel, pelvic health physiotherapy may be helpful in addressing your symptoms and improving your quality of life. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Emily Gunning, a physiotherapy student at the University of Toronto.   [...]
Heat or ice, which should you use?Heat or ice, which should you use?
November 26, 2024PhysiotherapyIf you’ve ever wondered whether you should apply heat or ice to alleviate muscle soreness, check out this heat vs ice reference guide. It demonstrates how ice and heat work to ease discomfort, how they can be applied safely and when to use them. Click on the image below to access the downloadable guide! Additional tips for using heat and ice packs  Don’t apply cold for longer than 15 – 20 minutes because after that timeline the blood vessels actually stop constricting and start to dilate  There is no research to support “fancier” cooling systems than just a good old fashioned bag of frozen peas…although we don’t suggest eating the peas after using them as an ice pack;)  While inflammation causes pain and swelling, it is also your body’s natural repair process.  In the early stages of an injury it is perfectly normal to have inflammation as it will result in tissue healing.  Intermittent use of cold therapy, however, will improve your level of comfort during this period of tissue repair   Topical agents (gels and creams) can still help with pain by having a numbing effect but may have less of an effect on circulation and should not be used in conjunction with ice or heat  Light physical activity such as walking, jogging, dynamic stretching also help to increase blood flow and warm the muscles and joints  Note: The information listed is intended as a general guideline. If you have questions or concerns related to your own injury or condition, please speak to your healthcare professional. Please exercise caution when using heat and / or cold applications, especially if you experience decreased sensation in certain areas of your body. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Meg Smith, MSc, FCAMPT, Physiotherapist [...]
What are orthotics and how can they help?What are orthotics and how can they help?
November 23, 2024PhysiotherapyHave you ever wondered what orthotics are or how they can help? Paul Mäkinen, a Lifemark Certified Pedorthist, recently joined me and interested members of the community for a webinar about foot orthotics. From the basics of foot orthotics, to how they can help address and treat various types of pain and foot conditions, the webinar provided an excellent opportunity for participants to get their questions answered. The points below are a summary of my conversation with Paul. You can also watch the full recording of the webinar on YouTube. What is a Pedorthist? A Pedorthist is a foot orthotic and orthopedic specialist who is trained to assist in alleviating pain and abnormalities of the feet. They are also able to assess if orthotics or a footwear recommendation is right for you. What is a foot orthotic? A foot orthotic is a device insert for your footwear to correct alignment concerns with your feet as well as all the joints above your feet. Orthotics are similar to glasses, when you are wearing them they correct the alignment but as soon as you remove them, they stop working. What kinds of conditions can be treated with foot orthotics? Orthotics can be helpful and help treat a multitude of conditions, including: Lower extremity pain (heel, arch, shin, knee, hip, back etc.) Strain, tension and/or pressure in the foot Arthritis and Diabetes Bunions We recommend that you are assessed by a Physiotherapist as well as a Pedorthist to determine the best solution for you. Do orthotics help with back pain? Yes. Back pain can be mechanical in nature or can be the result of another part of your body – if the foot or walking pattern (gait) are contributing factors to an individual’s pain/condition then orthotics can be of benefit. A thorough and individualized assessment is always valuable to determine what your best options are. Do Can orthotics help those struggling with diabetes or arthritis related foot pain? Yes. There are factors to consider if someone is dealing with foot pain resulting from diabetes or arthritis. Usually a treatment plan for pain associated with these conditions involves providing orthotic support that is as soft or shock absorbing as possible. What is the difference between a custom or off the shelf orthotic? Custom orthotics are built from scratch and designed with a specific body in mind. A 3D image and/or cast/impression of the foot is used by the lab to make a 3D model which the orthotic is then built from. This provides the specific support required. In contrast, off the shelf orthotics are not designed for specific conditions or people. Those with good mechanics and alignment that are experiencing general discomfort, might be candidates for an off the shelf insole for additional support, but they might also just need a new pair of shoes. How do I know which specialists are following best practices? Before you schedule an appointment, check if they are a Canadian Certified Pedorthist and make sure they provide a thorough assessment including full range of motion, medical history, and a 3D cast of the foot (digital scan or cast). How long do custom orthotics last? There are a few factors to consider; how much time do you spend on them? What material is it made of? What are we addressing? Typically when your symptoms start to show again, it’s a good sign that it is time to get a replacement. But general rule of thumb is approximately every 2 years. Pronation and Supination – what are they? Pronation – the tipping inward of the foot when you walk. A degree of pronation is normal and needed. Supination – the tipping outward of the foot often causing knee and lateral hip stress. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Krista McIntyre, Reg. PT., M.Sc.PT., H.B.K. [...]
4 exercises to build your strength for running season4 exercises to build your strength for running season
March 25, 2025PhysiotherapyNote: You should consult a healthcare professional before starting this or any exercise program to make sure the movements are right for your needs. Outdoor running season has arrived and you’ve done your best to prepare for running season but you’re still worried you will experience low back pain with running. If you find yourself dealing with low back pain while running, it may be attributed to a lack of stability in your core muscles forcing the joints of the spine to take more load. How do we prevent this kind of injury from happening? A great way to do this is to make sure you prepare and strengthen your core prior to beginning your running program. Your hips also take a significant amount of load during running, so strengthening your glute muscles can help make sure your hips are ready to go. Your glute (hip/buttock) muscles act to stabilize your pelvis and hips when you are weight bearing. It’s important to ensure these muscles are also ready to support you on your run. Below, you’ll find some exercises to follow that can get you started on strengthening. Begin by doing these exercises 3 times per week for 2 sets of 10 repetitions and progress to 5 times a week as your muscles start to tolerate more. Exercises to prepare you for running season 1) Dead bug Begin laying on your back with your arms and legs facing the sky, slowly move your opposite arm and leg to be flat with the floor while maintaining a body/trunk in a stable position. This exercise is great for runners as it mimics your arms and legs moving in different directions while your core works to stabilize you. Remember to keep one arm and leg facing the sky and try to limit the amount of side to side movement, try to keep your body aligned by maintaining control. 2) Bird dog This exercise is another core stabilizer. Begin in a tabletop position and move your opposite arm and leg to be straight and in line with the rest of your body while keeping a neutral spine/back. Similar to dead bug, it can assist with building core strength while your arms and legs move in opposite directions. This exercise adds the challenge of moving your arms and legs against gravity while also incorporating balance. Remember to only go as high as you can with control. With this exercise it is more important to maintain a stable trunk than it is to get the perfect alignment with your arms and legs. 3) Clam shell Begin in a side lying position with your legs bent and your feet together. Keep your feet together as you separate your knees and slowly bring them back together. Ensure the movement is slow and controlled. Add a resistance band when you are ready and ensure you control the speed of the movement against the band. This exercise is great to help strengthen your glute muscles to support your hips and pelvis in weight bearing. 4) Lunge Begin standing comfortably, step forward with 1 leg and lower yourself down towards the floor, so that both your legs achieve a 90° angle (a near kneeling position). Hold for 2-3 seconds then step back up to standing. Switch legs after each step. Ensure the movement is controlled and try to maintain your balance throughout. Running is a single leg activity. Therefore, it is great to include single leg exercises into your strengthening routine to prepare your body to support its weight on one leg and build strength.   The above exercises are great to do if you want to get started on building some core and lower body strength. Always remember to breathe when you’re doing exercises and take breaks as needed. As you build more strength, you can increase the frequency of these exercises and sets for an extra challenge. Check out the next installment of this blog series, where we introduce a running plan to get you help you get started on your running program! To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Paola Finizio – a Physiotherapy student at Queen’s University. [...]
Self-care tips to reduce shin painSelf-care tips to reduce shin pain
March 21, 2025PhysiotherapyYou might think that shin pain happens to runners, but this issue can happen to anyone who has recently intensified their level of physical activity. Shin pain, also known as “shin splints”, is a condition caused by inflammation of the tibialis posterior muscle. This muscle runs along the front and inside of the tibia, or “shin bone”. How does the tibialis posterior muscle connect to shin pain? When running or walking, the foot and ankle go through the movements of pronation and supination. In common terms, pronation is flattening of the arch of the foot, which is a necessary movement to provide shock absorption. Supination refers to the arch of the foot lifting up, required to make the foot and ankle stable when pushing off. The tibialis posterior muscle helps to produce the movement of supination but also helps to brake or decelerate the motion of pronation during walking or running. Several factors can contribute to overuse and inflammation of tibialis posterior: Worn out footwear – A walking or running shoe helps to provide support for the foot and ankle.  When a shoe starts to break down there can be more pronation of the foot and ankle which means the tibialis posterior muscle has to work harder. Tight calf muscles – When the calf muscles at the back of the lower leg are tight, they limit ankle range of motion and cause an increased amount of foot pronation. This forces the tibialis posterior muscle to work harder to work against this tight muscle group. Weak hip and core muscles – Foot and ankle pronation results in inward rotation of the lower leg. Muscles higher up the leg also control the amount of inward rotation that occurs at the ankle. How to treat shin splints yourself at home If you think you have shin splints, follow these guidelines: Rest the inflamed tissue by finding an activity that involves less weight bearing through your leg, such as cycling or swimming Ice the inflamed area for 15-20 minutes, several times per day Wear shoes indoors to rest and protect the inflamed tissue If your shoes are between 6-12 months old, consider investing in a new pair You can also try some stretches and strengthening exercises: Perform calf stretching exercises to improve ankle range of motion Perform strengthening exercise for tibialis posterior, such as an ankle inversion with a towel Perform strengthening exercises for the hip girdle and the core muscles, like a clamshells or squats When in doubt, seek help from a professional Most cases of shin splints can be treated with rest, ice and other self-care measures, but you can consult a healthcare professional such as a physiotherapist, chiropodist, or pedorthist to evaluate your condition, assess your gait, and develop a personalized treatment plan for further guidance and intervention as needed. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Meg Smith, MSc, FCAMPT, Physiotherapist. [...]
What is shockwave therapy?What is shockwave therapy?
March 20, 2025PhysiotherapyShockwave therapy is a non-invasive treatment that involves creating a series of low energy acoustic wave pulsations that are directly applied to an affected area through a person’s skin via a gel medium.  It is used in the treatment of many musculoskeletal conditions, primarily those involving connective tissues such as ligaments and tendons. How can shockwave therapy help? Shockwave therapy is used for conditions that haven’t responded well to traditional forms of treatment. It is suitable for people who have conditions such as tennis elbow, Achilles tendonitis, rotator cuff, plantar fasciitis, and jumpers’ knee. The appointment will begin with an assessment to ensure that shockwave therapy best meets your individual needs. The clinician will discuss your specific condition and build your treatment plan which may include some activity modification and home exercises. There may be mild discomfort during the session. Following the treatment, some people experience soreness, tenderness, redness, and localized swelling. Shockwave therapy has shown to effectively treat the following conditions: Feet – heel spurs, plantar fasciitis, Achilles tendonitis Elbow – tennis and golfers’ elbow Shoulder – rotator cuff Knee – patellar tendonitis Hip – bursitis Lower leg – shin splints Upper leg – IT band syndrome Back pain To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
5 tips to help you start your day feeling refreshed5 tips to help you start your day feeling refreshed
March 18, 2025Occupational TherapyThe start of the week can be stressful for many. Between returning to work and trying to accomplish all you have to do during the day, the stress and anxiety of it all can catch up to us when we least expect it. If you feel anxious, you might be asking yourself ‘how do I cope?’ First, it is important to understand what anxiety is before we learn how to cope with it. There are three parts to anxiety:  1. Physical symptoms This can be your heart racing, rapid breathing, sweating, nausea, feeling dizzy, tightness in your chest, or a tightening of your muscles.  2. Thoughts   This typically involves a fear of something bad happening in the future.  3. Behaviours Anxiety makes our body feel like it is in danger, so you may feel an urge to leave the situation or avoid anything that may make you feel anxious. It is important for you to know that anxiety is very common, and you are not alone in how you are feeling. Anxiety may make you feel uncomfortable, but it isn’t going to harm you, it doesn’t last forever, and may lessen over time. Once we better understand anxiety and learn how to recognize it, we can learn how to help you cope with it. 5 tips to help you cope with anxiety 1. Try calm breathing If you are starting to feel your anxiety increasing, try slowing down your breathing. This will help you lower your heart rate and reduce some of the physical symptoms of anxiety. You can do this by breathing through your nose for 4 seconds, holding in your breath for 2-4 seconds, and then slowly exhaling through your mouth for 4 seconds. Wait a few seconds and repeat this for about 6-8 times.  2. Progressive muscle relaxation When we are anxious, we typically start to tense our muscles without realizing it. Progressive muscle relaxation helps our brain recognize when our muscles are tense and teaches us how to relax them. To do this, either sit in a chair or lie on your back and take five slow, deep breaths. Start by tensing up your feet for about 5 seconds as you take a slow, deep breath in. Then, as you exhale, let all the tension in your feet go. Stay relaxed for about 15 seconds and then move on to your calves. Continue to repeat this process through your legs, stomach, chest, neck and shoulders, hands, arms, all the way up to your eyes and forehead. It is important to practice this technique often so you can easily use it when you are feeling anxious!  3. Keep active During the colder months, it can be more difficult for us to get enough exercise. Since the new year can feel overwhelming, our workout resolutions tend to be one of the first things that get kicked to the curb. Exercise is an amazing stress reliever, so it is important to fit it into your schedule, even if it is a simple walk around the neighbourhood. If you’re running out of ideas about what you can do as the weather gets colder, check out this blog about 8 fun activities that can help you stay active during the winter. 4. Don’t overbook yourself It is important to make sure you fit in time to do things you enjoy (e.g., baking, reading, going for walks). Don’t feel bad about saying no to something if you feel you need time for yourself.   5. Classify your worries If you are feeling overwhelmed, try writing down all of your worries and group them into ones you can control and ones you cannot. Then focus your energy on the ones that you can control and make a plan on how you will address them.  To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Madison Rosenau, an Occupational Therapy student at McMaster University. [...]
Banish the neck hump: exercises to improve pain and postureBanish the neck hump: exercises to improve pain and posture
February 24, 2025Exercises / PhysiotherapyNeck hump or hunchback are terms used for a condition properly called kyphosis. This postural change, which results in the appearance of a hump at the base of the neck can be uncomfortable, cause pain and affect overall physical functioning. Poor posture is the main cause, (think “text neck” or forward head posture) and leads to weakness and elongation of the muscles in the upper back and the front of the neck and tightness or shortening of the muscles of the chest and back of neck. Other contributing factors can include osteoporosis, degenerative changes in the spine, obesity, or other underlying health or medical conditions. Over time, this condition can contribute to back, neck or shoulder pain, stiffness in the upper back and shoulders, tightness in the back of the thighs (hamstrings), headaches, or fatigue. If severe enough, individuals may experience acid reflux, trouble swallowing, or issues with breathing.  Others may even experience reduced mobility and ability to engage in everyday activities such as getting up from sitting, reaching an elevated shelf, and walking. Prevention is key to maintaining a healthy posture. Performing postural exercises is a great way to help maintain proper posture. Equally important is being aware of your posture when using electronic devices, doing desk work, and while driving. If the condition has developed, correcting your posture, along with doing the proper exercises, may help gradually reduce its prominence and the effects of associated symptoms. Check out these exercises to help prevent or reduce the condition:  1. Chin tuck   Stand or sit up tall.  Focus on an object at eye level while slowly moving your head back over your shoulders and tuck your chin in. Gently guide the movement with your hand on your chin. Hold for 3 seconds then relax and return to the initial position. Repeat 5-10 times, 3 times per day.  2. Shoulder blade squeeze  In sitting or standing, tuck your chin in slightly and keep your spine tall. With your arms relaxed by your side squeeze your shoulder blades back, down and together. Hold for 3 seconds then relax and return to the initial position. Repeat 5-10 times, 3 times per day.  3. Chest stretch in doorway    Stand in a doorway with your forearms on each side of the door with your elbows at shoulder height and bent to 90 degrees. Position your feet in a stride stance, one foot in front of the other, shoulder width apart.  Slowly step through the doorway keeping your chest upright until you feel a gentle pulling sensation in the chest.  Hold the stretch position for 30-60 seconds while focusing on relaxing your body and continuing to breathe in a relaxed manner.  Repeat 3-5 times, 3 times per day.  4. Wall angels   Stand or sit on the floor with your back and buttocks against the wall. Position your shoulders and elbows in a 90-degree bend and place your head (chin in), shoulders, elbows and wrists against the wall or as close to the wall as you can. Keeping as much of the body as possible in contact with the wall, slowly slide your arms upward along the wall.  Breath normally during movement and slowly return to the initial position.  Repeat 10-15 times, 1-3 times per day.  A Lifemark clinician can help  A Lifemark physiotherapist or chiropractor can help you manage symptoms, reduce pain and improve posture by conducting an assessment and providing you with an individualized treatment plan that may include manual therapies, exercise, or soft tissue work / massage therapy.   To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Krista McIntyre. [...]
Tips to help you clear up brain fogTips to help you clear up brain fog
December 11, 2024Occupational TherapyHave you ever felt like your mind is clouded and not as sharp as it used to be? You might be experiencing brain fog. Brain fog is a common term used to describe how people feel when their thinking is sluggish and unclear. What is brain fog? Brain fog affects your ability to think. You might find it more difficult to focus, remember things, plan, or solve problems in everyday life. When our thinking is not clear, simple tasks can become challenging. For example, you might have a hard time planning a trip to the grocery store, remembering the ingredients to add to your meal, or keeping track of all the appointments on your calendar. People can experience brain fog for many reasons. It can be from stress, tiredness, or a lack of sleep. Certain health conditions, such as cancer, diabetes, migraine, menopause, and viral infections (e.g. cold, flu, COVID-19) are also possible causes of brain fog. Brain fog affects many people. Research shows that over 80% of people who tested positive for COVID-19 experience brain fog. And it continues to affect up to 20% of these individuals even after they have recovered from physical symptoms like cough and fever.     How to clear up brain fog? Taking charge of improving one’s health is known as self-management. It is also considered as the best way to manage brain fog in patients with long COVID-19 symptoms. Here are some small positive changes to your body, mind, and lifestyle that may help to clear up brain fog: Your body Strengthen your body: tiredness and fatigue can lead to brain fog. Boost your energy with regular physical activities, such as walking, running, and yoga. Save energy: energy conservation is an effective way to reduce tiredness and fatigue. Here are its four key principles: Pace yourself: keep the activities short. Take breaks and give yourself more time to complete tasks. Prioritize your tasks: focus on activities that need to be done on that day. Think about positioning: choose sitting instead of standing for longer tasks, such as cooking and showering. Plan ahead: break down bigger tasks into smaller ones, and slowly increase its length and intensity. Set aside time in your schedule to rest. Learn more about the four principles of energy conservation. Your mind Exercise your brain: working your brain is an important step in keeping it healthy. Puzzles, memory games, reading, and even household chores are all beneficial for your brain. Start with simple tasks before moving on to more complex ones. Use reminders: reminders also help with your memory. Write important information down or take a picture. Make a checklist for your errands. Use the reminder or alarm function on your phone to remind yourself of medications and break times. Your lifestyle Adjust your environment: reduce the noise in your environment. Use natural light as much as you can for your room and workstation. Add lamps or ceiling lights for extra lighting. Better sleep, less stress: your ability to think can be affected by sleep quality and stress level. Have a regular sleep schedule and a good bedtime routine. Relieve your stress through activities such as mindfulness, progressive muscle relaxation, and breathing exercises. Build support and connection: many people with brain fog have a hard time reaching out, just because its symptoms are less visible compared to a physical injury. However, it is important to share your experience with your family and friends, so that they can better understand and support you. Our ability to think is important for everyday tasks, and brain fog can greatly affect our quality of life. Remember that you are not alone. Many online communities now offer peer support groups for people who are experiencing brain fog. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Rona Guo, an occupational therapy student from McMaster University. [...]
How to get ready for ski seasonHow to get ready for ski season
December 9, 2024Physiotherapy / Sports PhysiotherapyIf you love skiing or snowboarding, you’re probably ecstatic to see snow show up in the weather forecast. Snow sports are a great way to stay fit during the winter months, stave off the seasonal blues and enjoy the great outdoors. However, like any sport, skiing and snowboarding come with a risk of injury. Here are five simple tips to help reduce your risk of injury and keep you on the slopes all winter. Make sure everything is tuned up As you are tuning your equipment and repairing any dings and dents it may have received last season, consider “tuning up” your body as well. Are you still battling nagging injuries from golf season or climbing season? A physiotherapist can assess your condition, diagnose any problems and develop for you an exercise or rehabilitation program that can allow you to meet your goals. If nagging injuries are holding you back, make sure to schedule an appointment. Have a solid base Just as your ski or board should start the season with a solid base, your body should also have a solid base level of fitness. Prior to ski season, add to your routine a cardiovascular activity, such as walking, running, cycling or cross-country skiing, that you perform 3-5 days per week. Group fitness classes are another way to get your heart pumping! Don’t skip leg day Exercises that use your leg muscles, such as going for a long run, can cause a burning sensation, though this sensation doesn’t always mean the muscle is injured. Moreover, strengthening your quads and gluteal muscles using squats and squat variations can help limit the fatigue you may feel after your first day on the slopes. Examples of exercises you can do include squats with or without weights, wall sits, walking lunges and monster walks. Aim for a lot of repetitions without a lot of added load, but make sure that you are increasing your workload gradually. Adding too many repetitions or too much weight too fast can have the opposite effect of what you are looking to accomplish! Prepped for monster- and crab-walks Rock hard abs People tend to think about strengthening their core for summer weather, but it’s just as important to be strong in the back and core in the winter, even if we hide our body with layers of clothes. Body weight exercises that can be helpful include planks, side planks and bird-dog variations. Some core exercises can irritate an existing back injury, so make sure to see a physiotherapist prior to starting a new exercise program to make sure it’s safe for you. Basic bird-dog exercise Become arm-strong Tumbles, brushes with branches and using the T-bar all require a strong shoulder in order to avoid getting hurt. Banded exercises for the rotator cuff are easy to do almost anywhere! Banded external rotation That’s it. Have a fun and safe ski season! If you’d like to schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
Toilet habits to protect your pelvic floorToilet habits to protect your pelvic floor
November 27, 2024PhysiotherapyChances are, you don’t think too much about using the bathroom! More than likely, you’ve just gone when you need to, without much thought, unless a bladder or bowel issue comes up. Your pelvic floor plays a crucial role in your overall health and well-being. From supporting your organs to aiding in bladder and bowel control, these muscles have very important roles behind the scenes. One of the most important yet often overlooked aspects of supporting a healthy pelvic floor is how you use the bathroom. Here are some essential habits to adopt to ensure your pelvic floor stays healthy. 1. Foster a good bathroom routine Your body, and especially bowels, thrive on routine. By taking steps to optimize your bladder and bowel habits, you can help your body get into a healthy routine to promote regular bowel movements. What does this look like? Ideally, you should be able to void your bowels within the first 30 minutes of waking up. If this is not the norm for you, drinking a cup of warm liquid, ideally water or tea, will help to stimulate your bowels. Consider using a small step stool to elevate your feet, so that your knees are slightly above hip level while sitting on the toilet. This will help to place your body into an optimal position for passing stool without straining. Relax! Your pelvic floor needs to relax to void, so make sure you are not tensing as this will make it more challenging to pass your urine or stool. Some find it helpful to complete some deep breathing exercises or to distract themselves with a phone or device. Just be mindful not to spend too much time sitting on the toilet if you are not passing anything (nothing over 10 minutes). 2. Avoid straining Straining during bowel movements can put excessive pressure on your pelvic floor muscles which may have unfavourable consequences over time, including increased risk for hemorrhoids and anal fissures. How can you avoid straining? Stay hydrated. Drink plenty of water to keep stools soft and easy to pass. Prioritize a fibre-rich diet. Make sure to incorporate fruits, vegetables, whole grains and legumes into your diet to optimize fibre intake and promote regular bowel movements. Perfect your positioning. As mentioned above, using a small step stool to elevate your feet so that your knees are slightly above hip level while sitting on the toilet will place your body in an optimal position to pass your stool.  If you experience incomplete emptying of your bladder, stand up from the toilet, complete a few pelvic tilts in standing (round your low back and tuck your tailbone under to tilt your pelvis forward , then complete the opposite to tilt your pelvis back and repeat!) 3. Take your time Rushing through your bathroom routine can result in incomplete emptying of the bowel or bladder. Instead, give yourself enough time to pass your urine or stool. Waiting 10 minutes to see if you are able to pass stool is a reasonable amount of time. If it takes any longer than this, stand up and try again later. Avoid spending long periods sitting on the toilet. 4. Listen to your body When your body gives you the urge to go to the bathroom, make sure you pay attention. Ignoring your body’s signal to pass a bowel movement may result in symptoms such as gas, bloating and cramping. These are all signs that you missed your body’s call to void. Your pelvic floor health is vital to your overall well-being and it’s important to adopt healthy bathroom habits to support these essential muscles. By creating a healthy bathroom routine, avoiding straining, taking your time in the bathroom and listening to your body, you can promote a strong and healthy pelvic floor. Remember, small changes can make a big difference. If you experience any challenges with your bladder or bowel, pelvic health physiotherapy may be helpful in addressing your symptoms and improving your quality of life. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Emily Gunning, a physiotherapy student at the University of Toronto.   [...]
Heat or ice, which should you use?Heat or ice, which should you use?
November 26, 2024PhysiotherapyIf you’ve ever wondered whether you should apply heat or ice to alleviate muscle soreness, check out this heat vs ice reference guide. It demonstrates how ice and heat work to ease discomfort, how they can be applied safely and when to use them. Click on the image below to access the downloadable guide! Additional tips for using heat and ice packs  Don’t apply cold for longer than 15 – 20 minutes because after that timeline the blood vessels actually stop constricting and start to dilate  There is no research to support “fancier” cooling systems than just a good old fashioned bag of frozen peas…although we don’t suggest eating the peas after using them as an ice pack;)  While inflammation causes pain and swelling, it is also your body’s natural repair process.  In the early stages of an injury it is perfectly normal to have inflammation as it will result in tissue healing.  Intermittent use of cold therapy, however, will improve your level of comfort during this period of tissue repair   Topical agents (gels and creams) can still help with pain by having a numbing effect but may have less of an effect on circulation and should not be used in conjunction with ice or heat  Light physical activity such as walking, jogging, dynamic stretching also help to increase blood flow and warm the muscles and joints  Note: The information listed is intended as a general guideline. If you have questions or concerns related to your own injury or condition, please speak to your healthcare professional. Please exercise caution when using heat and / or cold applications, especially if you experience decreased sensation in certain areas of your body. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Meg Smith, MSc, FCAMPT, Physiotherapist [...]
What are orthotics and how can they help?What are orthotics and how can they help?
November 23, 2024PhysiotherapyHave you ever wondered what orthotics are or how they can help? Paul Mäkinen, a Lifemark Certified Pedorthist, recently joined me and interested members of the community for a webinar about foot orthotics. From the basics of foot orthotics, to how they can help address and treat various types of pain and foot conditions, the webinar provided an excellent opportunity for participants to get their questions answered. The points below are a summary of my conversation with Paul. You can also watch the full recording of the webinar on YouTube. What is a Pedorthist? A Pedorthist is a foot orthotic and orthopedic specialist who is trained to assist in alleviating pain and abnormalities of the feet. They are also able to assess if orthotics or a footwear recommendation is right for you. What is a foot orthotic? A foot orthotic is a device insert for your footwear to correct alignment concerns with your feet as well as all the joints above your feet. Orthotics are similar to glasses, when you are wearing them they correct the alignment but as soon as you remove them, they stop working. What kinds of conditions can be treated with foot orthotics? Orthotics can be helpful and help treat a multitude of conditions, including: Lower extremity pain (heel, arch, shin, knee, hip, back etc.) Strain, tension and/or pressure in the foot Arthritis and Diabetes Bunions We recommend that you are assessed by a Physiotherapist as well as a Pedorthist to determine the best solution for you. Do orthotics help with back pain? Yes. Back pain can be mechanical in nature or can be the result of another part of your body – if the foot or walking pattern (gait) are contributing factors to an individual’s pain/condition then orthotics can be of benefit. A thorough and individualized assessment is always valuable to determine what your best options are. Do Can orthotics help those struggling with diabetes or arthritis related foot pain? Yes. There are factors to consider if someone is dealing with foot pain resulting from diabetes or arthritis. Usually a treatment plan for pain associated with these conditions involves providing orthotic support that is as soft or shock absorbing as possible. What is the difference between a custom or off the shelf orthotic? Custom orthotics are built from scratch and designed with a specific body in mind. A 3D image and/or cast/impression of the foot is used by the lab to make a 3D model which the orthotic is then built from. This provides the specific support required. In contrast, off the shelf orthotics are not designed for specific conditions or people. Those with good mechanics and alignment that are experiencing general discomfort, might be candidates for an off the shelf insole for additional support, but they might also just need a new pair of shoes. How do I know which specialists are following best practices? Before you schedule an appointment, check if they are a Canadian Certified Pedorthist and make sure they provide a thorough assessment including full range of motion, medical history, and a 3D cast of the foot (digital scan or cast). How long do custom orthotics last? There are a few factors to consider; how much time do you spend on them? What material is it made of? What are we addressing? Typically when your symptoms start to show again, it’s a good sign that it is time to get a replacement. But general rule of thumb is approximately every 2 years. Pronation and Supination – what are they? Pronation – the tipping inward of the foot when you walk. A degree of pronation is normal and needed. Supination – the tipping outward of the foot often causing knee and lateral hip stress. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Krista McIntyre, Reg. PT., M.Sc.PT., H.B.K. [...]
4 exercises to build your strength for running season4 exercises to build your strength for running season
March 25, 2025PhysiotherapyNote: You should consult a healthcare professional before starting this or any exercise program to make sure the movements are right for your needs. Outdoor running season has arrived and you’ve done your best to prepare for running season but you’re still worried you will experience low back pain with running. If you find yourself dealing with low back pain while running, it may be attributed to a lack of stability in your core muscles forcing the joints of the spine to take more load. How do we prevent this kind of injury from happening? A great way to do this is to make sure you prepare and strengthen your core prior to beginning your running program. Your hips also take a significant amount of load during running, so strengthening your glute muscles can help make sure your hips are ready to go. Your glute (hip/buttock) muscles act to stabilize your pelvis and hips when you are weight bearing. It’s important to ensure these muscles are also ready to support you on your run. Below, you’ll find some exercises to follow that can get you started on strengthening. Begin by doing these exercises 3 times per week for 2 sets of 10 repetitions and progress to 5 times a week as your muscles start to tolerate more. Exercises to prepare you for running season 1) Dead bug Begin laying on your back with your arms and legs facing the sky, slowly move your opposite arm and leg to be flat with the floor while maintaining a body/trunk in a stable position. This exercise is great for runners as it mimics your arms and legs moving in different directions while your core works to stabilize you. Remember to keep one arm and leg facing the sky and try to limit the amount of side to side movement, try to keep your body aligned by maintaining control. 2) Bird dog This exercise is another core stabilizer. Begin in a tabletop position and move your opposite arm and leg to be straight and in line with the rest of your body while keeping a neutral spine/back. Similar to dead bug, it can assist with building core strength while your arms and legs move in opposite directions. This exercise adds the challenge of moving your arms and legs against gravity while also incorporating balance. Remember to only go as high as you can with control. With this exercise it is more important to maintain a stable trunk than it is to get the perfect alignment with your arms and legs. 3) Clam shell Begin in a side lying position with your legs bent and your feet together. Keep your feet together as you separate your knees and slowly bring them back together. Ensure the movement is slow and controlled. Add a resistance band when you are ready and ensure you control the speed of the movement against the band. This exercise is great to help strengthen your glute muscles to support your hips and pelvis in weight bearing. 4) Lunge Begin standing comfortably, step forward with 1 leg and lower yourself down towards the floor, so that both your legs achieve a 90° angle (a near kneeling position). Hold for 2-3 seconds then step back up to standing. Switch legs after each step. Ensure the movement is controlled and try to maintain your balance throughout. Running is a single leg activity. Therefore, it is great to include single leg exercises into your strengthening routine to prepare your body to support its weight on one leg and build strength.   The above exercises are great to do if you want to get started on building some core and lower body strength. Always remember to breathe when you’re doing exercises and take breaks as needed. As you build more strength, you can increase the frequency of these exercises and sets for an extra challenge. Check out the next installment of this blog series, where we introduce a running plan to get you help you get started on your running program! To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Paola Finizio – a Physiotherapy student at Queen’s University. [...]
Self-care tips to reduce shin painSelf-care tips to reduce shin pain
March 21, 2025PhysiotherapyYou might think that shin pain happens to runners, but this issue can happen to anyone who has recently intensified their level of physical activity. Shin pain, also known as “shin splints”, is a condition caused by inflammation of the tibialis posterior muscle. This muscle runs along the front and inside of the tibia, or “shin bone”. How does the tibialis posterior muscle connect to shin pain? When running or walking, the foot and ankle go through the movements of pronation and supination. In common terms, pronation is flattening of the arch of the foot, which is a necessary movement to provide shock absorption. Supination refers to the arch of the foot lifting up, required to make the foot and ankle stable when pushing off. The tibialis posterior muscle helps to produce the movement of supination but also helps to brake or decelerate the motion of pronation during walking or running. Several factors can contribute to overuse and inflammation of tibialis posterior: Worn out footwear – A walking or running shoe helps to provide support for the foot and ankle.  When a shoe starts to break down there can be more pronation of the foot and ankle which means the tibialis posterior muscle has to work harder. Tight calf muscles – When the calf muscles at the back of the lower leg are tight, they limit ankle range of motion and cause an increased amount of foot pronation. This forces the tibialis posterior muscle to work harder to work against this tight muscle group. Weak hip and core muscles – Foot and ankle pronation results in inward rotation of the lower leg. Muscles higher up the leg also control the amount of inward rotation that occurs at the ankle. How to treat shin splints yourself at home If you think you have shin splints, follow these guidelines: Rest the inflamed tissue by finding an activity that involves less weight bearing through your leg, such as cycling or swimming Ice the inflamed area for 15-20 minutes, several times per day Wear shoes indoors to rest and protect the inflamed tissue If your shoes are between 6-12 months old, consider investing in a new pair You can also try some stretches and strengthening exercises: Perform calf stretching exercises to improve ankle range of motion Perform strengthening exercise for tibialis posterior, such as an ankle inversion with a towel Perform strengthening exercises for the hip girdle and the core muscles, like a clamshells or squats When in doubt, seek help from a professional Most cases of shin splints can be treated with rest, ice and other self-care measures, but you can consult a healthcare professional such as a physiotherapist, chiropodist, or pedorthist to evaluate your condition, assess your gait, and develop a personalized treatment plan for further guidance and intervention as needed. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Meg Smith, MSc, FCAMPT, Physiotherapist. [...]
What is shockwave therapy?What is shockwave therapy?
March 20, 2025PhysiotherapyShockwave therapy is a non-invasive treatment that involves creating a series of low energy acoustic wave pulsations that are directly applied to an affected area through a person’s skin via a gel medium.  It is used in the treatment of many musculoskeletal conditions, primarily those involving connective tissues such as ligaments and tendons. How can shockwave therapy help? Shockwave therapy is used for conditions that haven’t responded well to traditional forms of treatment. It is suitable for people who have conditions such as tennis elbow, Achilles tendonitis, rotator cuff, plantar fasciitis, and jumpers’ knee. The appointment will begin with an assessment to ensure that shockwave therapy best meets your individual needs. The clinician will discuss your specific condition and build your treatment plan which may include some activity modification and home exercises. There may be mild discomfort during the session. Following the treatment, some people experience soreness, tenderness, redness, and localized swelling. Shockwave therapy has shown to effectively treat the following conditions: Feet – heel spurs, plantar fasciitis, Achilles tendonitis Elbow – tennis and golfers’ elbow Shoulder – rotator cuff Knee – patellar tendonitis Hip – bursitis Lower leg – shin splints Upper leg – IT band syndrome Back pain To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]