What's New at Physio Sport Med

There’s just something about my backyard that makes me happy. Whether it’s a summer barbecue, a family campfire, or simply enjoying my morning coffee in the fresh air, it’s my favorite spot to relax. But here’s the thing—those who know me will tell you, I’m not much of a gardener.

That said, this is the year that’s going to change. I’m determined to create the backyard I’ve always dreamed of, and it all started just yesterday. Armed with clippers and a yard waste bag, I finally tackled the straggly mess that winter left behind. I admired the little flowers poking through and smiled at the green buds on my berry bushes… right before a thorn made itself known in my thumb!

And as I bent down to my toes for what felt like the 20th time, I had an important reminder—gardening is hard work on the body. So, for anyone else dreaming of a better backyard this year, here are five tips to help you garden without the aches and pains:
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1. Warm Up First
   If you’ve been a bit sedentary, take a few minutes to walk around the yard before getting started. This gets your blood flowing and gives you a chance to plan your gardening attack.
2. Invest in a Gardening Stool
   Bending over repeatedly is tough on the back and knees. A stool can make all the difference. Many even flip into kneeling pads with handles to help ease pressure on your knees.
3. Change Up Your Activities
   Avoid repetitive strain by switching tasks every 15 minutes. Weed for a bit, then prune something higher up. Your muscles will thank you tomorrow.
4. Use the Right Tools
   From wheelbarrows to gas trimmers, the right tools make the job easier. If you don’t want to buy them, check your local tool rental shop—they often have great options at affordable prices.
5. Choose Ergonomic Tools
   For those with joint concerns, soft-grip hand tools and ergonomic rakes or shovels can make gardening more comfortable and sustainable.

The sun is out, the flowers are blooming, and the backyard is calling. Just don’t forget to take care of your body while you bring your garden to life. Stayed tuned – I will let you know how the dream yard is going. 

​What is Osteopathic Manipulation Treatment (OMT)?
OMT involves the use of the practitioner’s hands to examine and treat the patient’s body.  It considers the body as an interconnected system rather than treating individual symptoms in isolation.  It emphasizes the body’s natural ability to heal itself.
 
How does OMT work?
The principle behind OMT is that the body’s structure and function are closely intertwined.  If the structure (like bones, muscles, and joints) is restricted or stuck, if can affect the vascular and nerve to the whole body’s function.
Osteopathic practitioners use their hands to feel for abnormalities of your joints, muscles and other tissues.  The then use a variety of techniques, such as stretching, gentle pressure and resistance, to help alleviate pain, restore function and promote overall health.
 
What Conditions Can OMT Treat?
OMT is used to treat a wide range of conditions. It can help with pain relief, such as back pain, neck pain and headaches.  It’s also used for other issues like asthma, sinus disorders, digestion issues and menstrual pain.  Beyond treating specific conditions, OMT helps improve overall wellness and mobility.
 
Is OMT Safe?
Yes, when performed by a trained osteopathic practitioner, OMT is safe.  It’s a non-invasive treatment and can be an alternative to medication and surgery for certain conditions.  As with any medical treatment, it’s important to discuss your health history with the practitioner to ensure OMT is appropriate for you.  
 
Is OMT covered by extended healthcare insurance?
Every insurance policy is different, so we always encourage people to check their plan.  However, often Osteopathy is covered in the paramedical section of extended healthcare insurance.
 
Do you need a doctor’s referral?
No, you are welcome to have osteopathy treatment without a referral.   Osteopaths are considered primary practitioners, which means it is safe to attend without a referral.   Although rare, some insurance companies may ask for you to have a referral.  

Don't worry; getting physically ready for outdoor cycling in the spring is all about gradual preparation and reintroducing your body to the rhythm of cycling. Here’s how you can safely and effectively get back into the saddle after a winter break.

​1. Start Slow and Build Gradually

It can be tempting to jump right into long rides or high intensity cycling sessions, but your body needs time to adjust. Riding outside places different and often higher demands on your muscular and cardiovascular systems.  Start with shorter, easy rides to get your legs back under you.  Initially flatter rides are better.   The Canadian Academy of Sport and Exercise Medicine recommends a 10% increase in workload per week.   Workload consists of volume and intensity.   So, if you are adding a hilly route, decrease your watts, speed or length of time accordingly

2. Stretching and Flexibility

Cycling places a lot of demand on your legs, hips, and lower back, so it's essential to work on mobility before hitting the road. If you have used a stationary, or no bike, during the winter make sure that you have the spinal and hip mobility to rest comfortably in your fit.  

Consider adding dynamic stretching into your pre-ride routine. Leg swings, walking lunges, or even some gentle hip rotations can help loosen up your muscles before setting off.  Long static stretching should wait until after the ride is over but can be easier to do when the muscles are warm.

3. Focus on Core Strength

Cycling is not just about your legs; your core plays a crucial role in maintaining posture, balance, and control while on the bike. A strong core will make your rides more comfortable and reduce the risk of back or neck strain. If you’ve taken the winter off from cycling, you might find that your core has weakened, so it's time to include some core-strengthening exercises in your routine.

Dead bugs and Mountain climbers are great basic core exercises for cyclists.  Remember to keep the back and core stabilized and still during hip flexion.

4. Listen to Your Body

As you transition back to cycling outdoors, be mindful of how your body is feeling. If you experience any pain or discomfort, don’t push through it. Take rest days when needed, and allow your body to recover between rides. Cycling should be fun, not a cause of injury or frustration.

A general rule of thumb is that if pain is not resolving after 3 days you should seek advice from a physiotherapist, chiropractor or physician.

5. Gear Up for the Weather

Spring can be unpredictable, with some days being warm and sunny while others bring cooler temperatures or rain. Be prepared by layering your clothing to stay comfortable. Opt for moisture-wicking base layers that will keep sweat off your skin, and bring a lightweight jacket in case the weather turns chilly or rainy.

Additionally, don’t forget about safety gear. A well-fitting helmet, proper cycling gloves, and sunglasses for sun and wind protection are all essential parts of your outdoor cycling kit.

6. Tuning Up Your Bike
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It goes without saying that you bike might need a little attention as well.    Transition time is a great time to check that everything is in working order. Make sure your tires are properly inflated, the chain is clean and lubricated, and the brakes are functioning smoothly. A bike that’s in good working condition will make your rides safer and more enjoyable.
 
The roads are still dirty, and the weather is still cool, so take the time now to do the prep work.   We will be back on the open roads in no time.   Can’t wait to see you out there.