What's New at Physio Sport Med

As the days grow longer and warmer, many people switch from running on a treadmill to running outside.  I have been asked many times, "How does this change my training?"  "What are the differences between treadmill and outdoor running?". 

The pictogram below was featured on the CASEM website and shows some of the differences:
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To sum it up, it is easier to run on a treadmill physiologically. Be prepared to decrease the intensity of your run slightly when you head outdoors.   This can be done by either shortening the run slightly or moving just a little slower.   Your body will adapt to the changes, but you need to give it a little time. 

Remember, in the winter when you move back indoors and onto the treadmill,   adjusting the incline of the treadmill by 1% will negate these changes and you will run smoothly in the future. 

The long weekend is coming and for some of us that means field lacrosse provincials, but for many more it is the weekend of planting, gardening, and preparing our backyards for the warm summer weekends to come.   And although the thought of warm days spent outside tending to our plants is relaxing and refreshing after a long winter, we need to remember that gardening is physical activity and there are some hints that can make it less stressful on the body.   Here is what I recommend.

1. Warm up:  If you are not someone that exercises regularly, or if you have been particularly sedentary lately, take time to warm up your muscles and joints.  This does not mean that you have to jump on the treadmill before heading outside, but maybe take a few minutes to walk around the yard.  Not only will you get blood flowing, but you will be able to scope out all of the work that needs to be done.
2. Think about getting a gardening stool:   Bending over is stressful for our back and legs.  Using a stool to sit on to reach lower beds can be helpful in preventing back and leg pain.   Some stools can also be flipped over to ease the stress of kneeling and prevent knee pain.
3. Change up activities:   Any repetitive work can cause stress on our tendons and muscles.  Every 15 minutes or so change the work that you are doing.   For example, weed a low bed for 15 minutes and then change to pruning a higher bush or tree.  The change in work load and posture will help make sure that you are still feeling well the next day.
4. Use the right tool for the job:   Using the proper equipment can make the day go smoother and reduce stress on the body.    For carrying heavy bags of soil or mulch, think about investing in a wheelbarrow.   Electronic and gas hedgers are also available to help with pruning and trimming.  If you are not sure that you would like to purchase these items, look into your local rental shop.  They often have equipment available for reasonable prices.
5. Continuing with the right tool, there are ergonomic aids available to assist if you have a joint that can flare.   Hand tools with larger and soft grips can reduce the stress if you have forearm and hand issues such as carpal tunnel syndrome or OA of the fingers.   Look for ergonomic rakes and shovels if your issues involve hip and back pain.

So, get out and enjoy the nice weather that is promised in the days to come.  But make sure to follow these top five hints to prevent injury and pain. 

There have been big changes happening at Physio Sport Med.   Our regular clients will notice that there have been many new faces in the clinic over the last few weeks.   We welcome Mark, Registered Physiotherapist, and Ashley, Registered Massage Therapist, to our team to get you back to the lifestyle you love.   To learn more about them, please see our bio page.  With the addition of these practitioners, we are very happy to offer extended hours and more convenient times, while maintaining the high-quality standards that our clients have learned to expect.  You can see our practitioner hours here.

​It is that time of year again.   Time to take your closed shoes and boots and stick them in a closet.   Ladies, it is time to take your socks and push them to the back of the drawer.   Time to pamper yourselves with pedicures.  As the weather gets warmer, the structure and form of our footwear will often change from supportive closed shoes and running shoes to sandals and slip-ons.  With this change, healthcare professionals often see an increase in plantar fasciitis.

First, what is plantar fasciitis?  The plantar fascia is a long, triangular layer of connective tissue that runs from the mid point in your heel to the base of your toes.   Its job is to support your arch and help create power when you push off in walking or running.   This tissue will often start to fray at the insertion point creating micro tears.   This damage to the tissue is called plantar fasciitis.    Symptoms often include arch pain with walking and tired, aching feet.  There is also a sharp pain with the first step in the morning and for some, the first few steps after sitting for a long time.

Treatment for this disorder can be frustrating and long.   Orthotics or taping can be helpful for some.  Most find that stretching their calf muscle before standing in the morning can relieve the sharpest pain, but not all of the pain.  Traditional physiotherapy treatment of Ultrasound, massage, mobilization, and strengthening of the intrinsic (small muscle) of the foot can also reduce symptoms.

However, Shockwave therapy is often the solution for many.   Research shows that 94% of people that did not respond to previous treatment have a significant reduction in pain and an increase in function with 2-3 treatments of Shockwave.   Shockwave is a pulsed sound wave that creates blood flow and regeneration of the plantar fascia tissue.   Shockwave is applied through the skin via a hand-held device.  And although it can be tender during treatment, most clients state that this is temporary and worth it. 

If you would like to know more about Shockwave, please contact any one of the associates at the clinic and we will tell you if it is right for you. 
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