What's New at Physio Sport Med

​Now that I am back, I wanted to spend some time talking about my experience at the 2017 Canada Summer Games.   

I could tell you about the fantastic job that Winnipeg did hosting the games.   From the music festivals, to the restaurants and sporting facilities, it was a job well done.

I could tell you about how great it is to network and learn from some of the greatest sport medicine minds across Canada.   As one of 45 sponsored medical staff, we had colleagues from Victoria to Halifax, Yellowknife to Toronto, including physicians, physiotherapists, massage therapists, athletic therapists and one amazing, very overworked chiropractor. 

But instead, I would like to share a story that reminded me of why I am involved in competitive sports -  once on a personal level, now as a therapist and a Mom.   I want to tell you the story of Matt.

Matt is a kayaker from New Brunswick.   In 2015, his goal was to come to the Canadian Summer Games to paddle the K1 200 race.   His dream was to represent Canada on the Olympic stage.  Unfortunately, in early 2016, Matt had a snowboarding accident that fractured his neck and left him with paralysis of the legs and arms.   However, even from early on in his recovery, as he was learning how serious the accident was, Matt said, “But I can still go to the Olympics as a paddler.”

Thanks to the help of the Manitoba Canoe and Kayak center, team New Brunswick, and family and friends, Matt was equipped with a kayak, assisted onto the water, and completed his K1 200 race. The crowd of approximately 200 cheered and clapped the entire time, knowing that they were watching something special and witnessing someone discovering that dreams can overcome obstacles.  Matt’s quote at the end of the race was “It just feels right being out on the water where I really feel at home.”

An important aside, Matt also competed in shot putt and discus prior in the Games during the integrated track and field competition.
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This is why we do it.  To create support of a community, friends, and family – even if they are not biological.    I know that this is a moment I will never forget. 

Can you imagine a world without chocolate? I certainly can’t.  Should I feel guilty every time I eat it, especially if it’s not on a “cheat day”? Absolutely not.
 
The Problem With Cheat Meals
Honestly, I don’t have a problem with cheat meals.  I have a problem with the term “cheat meal”.  As I’m sure many of you have learned throughout your life, cheating is bad.  If you cheat on a test at school, punishments can range from detention to expulsion.  If you cheat in sports, you can be disqualified.  For most of us, doing something “bad” elicits feelings of guilt.  Using the term “cheat meal” implies that your meal is bad and may make you feel guilty for eating it.  I am a firm believer that food should be enjoyed. If food is meant to be enjoyed, why do we attach a word with such a negative connotation to it?

Now don’t get me wrong, I’m not telling you to indulge in your favourite sweets or greasy/salty foods regularly.  But I am telling you that there is space for these items in a healthy, balanced diet - and you should not feel guilty about it. 

A healthy lifestyle is more than just physical health.  In fact, there are 7 dimensions of wellness that contribute to an overall healthy lifestyle: 

1. Physical Wellness: The ability to perform daily activities with minimal fatigue by adopting healthy habits such as exercising and following a balanced diet.
2. Social Wellness: The ability to form positive, lasting relationships with others.
3. Emotional Wellness: The ability to acknowledge and cope with the emotions that we face such as happiness, anger, stress, sadness, etc.
4. Spiritual Wellness: The ability to identify your personal values and live in accordance with them.  Additionally, the ability to identify your purpose.
5. Environmental Wellness: The ability to acknowledge the impact of our behaviours on the environment and make positive choices regarding air, land, and water quality. 
6. Occupational Wellness: The ability to strike work-life balance while enjoying your career.
7. Intellectual Wellness: The ability to participate in continuous learning, including learning new skills, concepts, etc. 

​We often think about physical health when we think about food.  However, food plays a role in multiple areas of our health.  Will cake contribute to improving physical health? No. However, having some cake while celebrating a friend’s birthday can contribute to your social health. 

Some people follow the 80/20 rule where 80% of the time they eat healthy, and 20% of the time they choose foods that are considered less healthy.  However, this is just a guideline and you will find what works best for you.  Maybe you are more comfortable with a 90/10 split, or maybe you would prefer 70/30.  Regardless, it is important to remember that taking care of your social and emotional health is arguably just as important as your physical health.

So, to answer our original question, the term “cheat meal” doesn’t have a place in a healthy lifestyle, but the foods typically eaten during “cheat meals” can definitely have a place if eaten in moderation.    

Proud to be part of team Canada.  Our Olympians travel with a support team of coaches, managers and often healthcare specialists.   The team at Physio Sport Med is proud to be part of the elite therapists and doctors who get the honour of wearing the Canadian colours.

Most recently, Trish, one of our physiotherapists travelled to Pietsi Romania with Canoe Kayak Canada’s team to the ICF (International Canoe Federation) Junior and U23 World Championship.  While travelling, the therapist’s role is to provide physiotherapy, including exercise, massage and mobilization.  Emergency first aid and general health care advice is also provided if needed.   Our job is to keep them healthy and pain free so they can perform at their highest level possible.

​Oakville is proud to host the Little League Ontario Provincial Championship at the Junior and Minor Levels.   We are proud to be sponsoring them by supplying all of their first aid and therapy needs.​

Little League baseball involves over 3 million youths in over 100 countries. Canada has been part of the action since 1951. It is the largest amateur sporting organization in the world and is mostly run by volunteers and dedicated parents.  Junior players are 12 -14, and while the Minor players are slightly younger, they are still serious about the game. 

The Junior Provincial Championship is being held from July 22nd to July 26th and involves 4 teams from across Ontario.   In addition to the Oakville team, players are welcomed from Windsor, Nepean, and Glebe.   The winner of this championship will travel to Lethbridge, Alberta to fight for the national trophy.  

Immediately after, the minors’ tournament will be held from July 27th to August 4th, with 7 teams coming to join Oakville.  Not all division champions have been determined as the teams battle hard to make it to the next round.   We do know that Oakville will host team from Timmons, Toronto, Windsor, and Ottawa. 
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Here at Physio Sport Med of Oakville, we are proud to be giving back to the community and appreciate that Oakville Little League has let us be a part of the excitement.   We welcome all visitors, and wish the players good luck!

The evidence….

For years there has been controversy surrounding running and knee health.  The research is inconclusive, but it looks positive for runners.  In 2013, Paul Williams authored a study saying that recreational runners had less risk of osteoarthritis and credited this to a decrease in BMI (body mass index).   In 2017, this was supported by Alentorn-Geli et al, who concluded that recreational runners had a lower occurrence of osteoarthritis compared to elite runners and those with a sedentary lifestyle.

We do know that weakness and poor muscle control is associated with osteoarthritis.  In 2016, Deasy et al published a study reporting that significant hip weakness exists in people with knee osteoarthritis.  She further commented that hip evaluation should be part of clinical assessment.  Research also indicates that hip and knee strengthening can reduce the symptoms of knee arthritis (Bennell et al).  The area with the biggest gap in research is PREVENTION.

But what does all this mean?

Simply stated, if you keep your knees and your hips strong and moving in the correct way, running should not hurt your knees.  

How do you know if you know if your hips are weak?

Here are a couple of quick tests.

1. Sit on the side of a bed with your feet hanging.  Squeeze a pen between your knees.  Keeping you knees squeezed, take your ankles as far a part as you can.   You should not feel any pain in the hips this exercise.   Look at your feet, or have a friend take a look.   Your shins should be a minimum of a 45-degree angle to your thighs, and should look equal side to side.
2. Stand on one leg in front of a mirror, do a single leg ¼ squat.  Not only should you be able to keep your balance, but your knee should stay directly over your second toe, not drift in towards the big toe.

 
If either of these tests are positive, give us a call.   After a complimentary consultation, we will be able to tell you if there is a strength deficit and get you started with strengthening.   

“No pain, no gain” does not apply to your joints.    If you are hurting, let us help!
 
References:
Alentorn-Geli, et al  “Running and Osteoarthritis: Does Recreational or Competitive Running Increase the Risk”,  JOSPT, 2017, 47:6:391
Bennell et all Hip strengthening reduces symptoms but not load in people with medial knee osteoarthritis and varus malalignments: a randomised controlled trial: 2010, DOI: 10.1016/j.joca.2010.01.010
Deasy et al  “Hip Strength Deficits in People with Symptomatic Knee Osteoarthritis: A Systematic Review with Meta-analysis: BMC Musculoskelet Disord. 2007; 8: 121.
Paul T. Williams, “Effects of Running and Walking on Osteoarthritis and Hip Replacement Risk”  Med Sci Sports Exerc. 2013;45(7):1292-1297.

Do you find yourself getting tired, slowing down, or losing focus by the time you reach the second half/third period/fourth quarter of your game?This is a common complaint that we hear from many athletes. Fortunately, proper nutrition and hydration can help you finish the game as strong as you started.



First and foremost, carbohydrates are the main fuel source in moderate-to-high intensity sports such as hockey, lacrosse, soccer, and basketball. When people think about carbohydrates, they typically think of breads, pastas, and rice, but those aren’t the only food sources of carbohydrates. You will also get carbohydrates from fruit, milk, yogurt, and sweets/snack foods such as ice cream, cookies, donuts, etc.  With this being said, you want to ensure that you consume enough carbohydrates to fuel your body throughout the entire game. When we eat carbohydrates, it gets stored as glycogen in the body. During
games, the body turns to these glycogen stores for energy to fuel the exercise. Unfortunately, our bodies can only store a limited amount of glycogen. As your glycogen is depleted, your performance will suffer because your main fuel source is no longer available. Proper hydration is also important for performance. Losing as little as 2% of your body weight in fluids due to dehydration can cause fatigue and negatively impact performance.

Everyone is unique, so what works for one person may not work for another. However, there are some general recommendations that can help you perform at a high-level for the whole game.

1. Drink water throughout the day so that you can start your game completely hydrated or at least close to hydrated. It may be difficult to meet fluid needs during the game or event due to digestive tolerance, therefore, you want to start as hydrated as possible (without overhydrating).
2. Eat a meal 3-4 hours before the game/event with more carbohydrates, moderate protein, and a limited amount of fat. The carbohydrates from this meal will help to fuel your body. Although protein and fat play an important role in the diet, they take a bit longer to digest and may cause GI upset if eaten in large quantities before exercise.
3. Try adding a small carbohydrate rich snack 1 hour before the game if tolerated. Examples are fresh or dried fruit, pretzels, or crackers.
4.  Introduce a sports drink, such as Gatorade, during the game. Sports drinks contain fast digesting carbohydrates to help fuel your exercise. You may not need a sports drink throughout the whole game, so trial alternating between sips of sports drink and water.

Finding what works best for you can be difficult. If you need help navigating your diet, contact me at the clinic and I’d be happy to sit down and chat with you.

Following injury, or as we age, gardening and yard maintenance can seem daunting.    The demands placed on our back, knees, and hands can lead to hours or days of aching and stiffness – but this can be avoided at all ages and states of health.   Over time, staying active will keep your joints and bones healthier.   It is easy to fall into a cycle of inactivity leading to joint pain leading to more inactivity.    The key is moderation and movement patterns.  Learning to listen to your body and knowing how to use it efficiently will let you return to your garden.   Take Control.

However, taking control on your own can be tough.  Often our clients state that they don’t know where to start.    Others say that they are nervous of making a mistake and causing more pain.   We are here to help!   The staff at Physio Sport Med are trained to look at the movement patterns and strength imbalances allowing us to teach you how to move your body more efficiently.    We will start you at your specific level of exercise and break the cycle of pain and get you back to hobbies that you love.   Our goal is to keep you active longer into the season and as you age. 

Although every patient is assessed and analyzed individually, here are some healthy habits that everyone can benefit from:

1. Switch it up:   Change activities every 15 minutes to avoid over working one joint or muscle.  If you are stooped pulling weeds, then change to raking or another activity in standing.
2. Ergonomic aids:  From grips on your hand tools, to the shape of the rake, to squatting and sitting stools there are hundreds of aids out there that can reduce the energy and effort of yard work.
3. Bend appropriately:  For years, we have heard that bending at the knees is essential to save stress on your back.   This is true, but for many squatting creates knee pain and is difficult to do.  Sitting, kneeling or even bending at your hips can be used to spread out the stress on your legs, back and knees
4. Spread it out:  Rather than doing hours of gardening in one day, spend a short amount of time frequently through out the week
5. Stretch it out:  Gardening is exercise.   It is helpful to warm up a little before starting and to stretch after you are done.   Walking around your space for five minutes before starting will not only let you assess the work ahead of you, but will increase muscle and joint flexibility. 

Today marks the beginning of Local Food Week.  This past Saturday, I had the chance to kick off Local Food Week by attending my local farmers’ market.  I bought a bunch of fresh vegetables while I was there including rhubarb, asparagus, kale, and mini cucumbers. I also got to spend the morning getting some exercise by walking around the market on a beautiful, sunny day.  What more could you ask for? 

Why should you consider buying seasonal, local produce?

1.Help support local farmers and preserve local farms

2.Save money
Typically, seasonal produce is less expensive than food sold outside of it’s typical growing season.  If we think about the principle of supply and demand, there will be a greater supply of any given fruit or vegetable when it’s in season.  This allows producers and grocery stores to sell the product for less.  Local food can be less expensive because it doesn’t have to travel as far to get from the farm to the market or grocery store.

3.It may taste better
This is subjective, and it depends on the transportation/storage times prior to you purchasing your produce. In general, if your fruits and vegetables are reaching you faster because they are grown locally, they will probably be fresher and taste better.  However, I can’t guarantee that local food will taste better. 

If you want to buy seasonal fruits and vegetables, take a look at Foodland Ontario’s Availability Guide here to discover what is in season.  If you want to buy local produce, look for the Foodland Ontario logo when picking your fruits and vegetables at the grocery store.

For local, seasonal produce and a fun morning on the town, check out your local farmers’ market!  For those of you in Oakville, your local farmers’ market opened Saturday June 3rd and will be open every Saturday from 8am-2pm until October 28, 2017.  You can find the Oakville farmers’ market at 115 George Street.

Let us know in the comments below how you plan on celebrating local food week!

Over the last fifteen years we have developed a family tradition for taking bike (as in bicycle) trips to interesting locations.  This year we are flying into Prague and cycling to Vienna, Bratislava and ultimately Budapest.  We will ride about 750 km though some areas that we have never seen before.  We will see it all at ground level, and we leave tomorrow.

We've cycled in Canada, USA, Britain, France, Belgium, Holland, Germany, Italy, Croatia, Slovenia and more.  We train in advance, but the training is that much more tolerable, even enjoyable, when there's a reward at the end.

When traveling we always enjoy meeting up with other cycle tourists to share in the joy and occasionally the hardships of the trip.  It's encouraging to note that while the majority of people may be in their early to mid years, there are lots of people out there cycling these distances in their sixties and well into their seventies and beyond.  These are the people who have Taken Control of their attitudes and bodies and simply kept it up when others have not.  These are the folks who deal with aging and injury in such a way as to keep active in their passions.

So whether you run, walk, cycle or have passion for your sport... don't let up.  Keep it alive for as long as you possible can. It could be a very long time.  If you hit a bump in the road, get help to keep yourself in the game when you need it.  TAKE CONTROL, don't give up.

As the weather warms and the amount of daylight increases, we see more and more people running outside.   Some have been running inside on a track or treadmill and some have simply been hibernating during the cold months.   Regardless there are a few key points to remember.

Even if you are someone who has continued running indoors, you need to start with shorter and slower runs as you transition to outdoor running.   Your body works slightly differently when you are running on roads or trails.   To prevent injuries, you need to give it time to adjust.   The same is true if you have maintained your fitness by taking classes, swimming or by other means during the winter months.  You may be using different muscles, and definitely will be using different movement patterns.

If you have not been exercising consistently through the winter, your fitness level will have fallen and will take time to ramp up again.  A good rule of thumb is to increase your total hours by 10 percent each week.

Before you head out take a look at your shoes.   How old are they?  If you can’t remember then it is probably time to get new ones.   Shoes will last for approximately 300 to 500 miles (500 t0 800 km) depending on weight, gait pattern and shoe type.  Remember that the plastics will age, even when you are not using them.  Look to see if the mid shoe is getting cracked or dry.   The decks on treadmills provide cushion and are more forgiving of running in older shoes.  Trails and roads will not provide this cushion.  Finally, think about treads.   Trail running can be slippery this time of year.

Layer up.   Weather can change quickly in Canada in the spring.  Make sure you have a look at the forecast and dress appropriately.   As the weather improves, you will warm up quickly.   Toques, mitts, and layers are a good way to stay comfortable at colder temperatures.   As you warm up you will also need to carry more water.  Make sure to stay hydrated properly.

Most important – enjoy it.   The warm weather season is short in Canada be sure to make the most of it.

Tricia Hayton - Registered Physiotherapist at Physio Sport Med of Oakville

Tricia Hayton - Registered Physiotherapist

I drove to work this morning early I realized that it was the first day that the sun was up.   As the days lengthen and the weather warms, people are slowly coming out of hibernation.   However, along with spring comes the promise of spring yard maintenance.   For many, raking is one of the first chores.   After a restful winter, it is easy to forget that these chores can cause injuries if you are not careful.  Here are few helpful hints to keep you healthy.

The most common injuries caused by raking are low back pain and shoulder tendonitis, and can be avoided by practicing safe techniques.  To learn more about these injuries, please see the LEARN section of our website.

 Danielle Boudreau - Registered Dietitian

Emotional eating, or stress eating, is a problem for many people.  If you are one of those that experience emotional eating, you may be happy to learn about a strategy that can help control this behaviour:  Mindful Eating. 

What is Mindful Eating?

Mindful eating is a strategy that aims to improve your relationship with food.  When practicing mindful eating, you become fully aware of your eating experience.  Mindful eating is not meant to be a restrictive diet.  Instead, it is a strategy that allows you to focus on the food that you’re eating and listen to your body’s hunger cues.  There are many ways that you can practice mindful eating.

Identify which of the three main types of hunger you are experiencing

1. Stomach hunger: Occurs when you haven’t eaten in a while and you can feel an emptiness in your stomach - you may even hear it growling.  When you experience stomach hunger, you need to eat to fuel your body and provide it with nutrients
2. Mouth hunger: Occurs when you’re craving something because of a certain taste or mouthfeel.  Have you ever had a sudden urge for something cold and refreshing? That’s mouth hunger. 
3. Heart hunger: This is the type of hunger that refers to the emotional eating or stress eating. 

Eat slower

Don’t get me wrong, I’m not suggesting that you take an hour for each meal and snack. I understand that most people lead busy lives, but try to make a conscious effort to slow the pace of your eating.  This will help you appreciate your food and will make you more aware of your satiety cues.  It typically takes about 15-20 minutes for your body to recognize that it’s full after eating, so if you eat in a hurry, you’re more likely to miss those satiety cues and overeat.   

With heart hunger, it’s easy to overeat because you may be distracted by your emotions and stress.  You may want to consider waiting five minutes when you identify that you are experiencing heart hunger.  Fill this five-minute break with another stress-reducing activity that you enjoy and reflect on why you’re experiencing these emotions.  Take your time, and acknowledge what you’re eating and why.   

Avoid distractions

Turn off the television, put away your cellphone, and make food the main focus.   Have you ever polished off a bag of chips while watching TV? That’s because distractions can lead to mindless eating.   This isn’t to say that you should never snack in front of the television, that’s not realistic, but be mindful about how you do it.  Try pouring some chips into a bowl and eat that one serving. 

Use all 5 senses while eating

Take the time to truly appreciate what you are eating.  Take a moment before you begin to admire the colours on your plate and the aromas in the air.  While you’re eating, reflect on how the food feels in your mouth and the way it tastes.  Is food sizzling on your plate? Do you hear a crunch as you chew?  Using all your senses will make eating more of an experience which will likely help you to eat slower and reflect on your level of fullness. 
If you experience emotional eating or stress eating, our registered dietitian would be happy to discuss strategies with you to help you find something that works for you!

Tricia Hayton

The skis are packed away and the hockey skates have been hung up for another year, in our house that means that it is time to play Lacrosse.   As we celebrate Canada’s 150th birthday it seems appropriate that my summer will be spent watching and working for Canada’s national sport.

This year I am proud to be working with Team Ontario Lacrosse as an on-field therapist.   Team Ontario will involve boys and girls born from 1999 to 2006.    Teams will be selected for both field and box games.    These representatives will compete in a National Championships throughout July and August.  These young men and women are truly the best that the province has to offer and I pleased that I will be helping them along the way.  

For more information on Team Ontario lacrosse check out their website at http://teamontariolacrosse.pointstreaksites.com/view/teamontariolacrosse/home-page-815.

Many of our local lacrosse players spend their winter with hockey.   How do you make the transition safely?   The most common complaint I have heard over the last few years is calf and ankle pain as the players change from skates to cleats and shoes.   This is because the large muscles in your calf, the gastrocnemius and soleus, that are responsible for sprinting are used minimally in skating.    It is fairly easy to strengthen these muscles to prevent pain, or lack of performance.   Standing on the edge of a bottom stair, let both heels hang off the edge.   Quickly raise up onto your toes and hold for a count of 3, then very slowly lower to the original position.   A healthy calf that is ready to take on the game should be able to do this exercise 30 times.  To strengthen the muscles, do 3 sets of 15 reps, 4-7 times a week.

Remember that if pain lasts for more than 3 days, it is wise to seek medical advice.   Our sports physicians are here to help!

Tricia Hayton

I have a new love.    Well, at least a new sport to love.

From March 8 to 11th I was lucky enough to be part of the medical team for Skate Canada's World Junior Synchronized Skating Championship held at the Hershey Center in Mississauga.    The event involved 19 teams from 14 countries.  Each team had up to 20 skaters that were 12 – 18 years old.    I have spent many hours in arena covering events from hockey to elite figure skating, but the talent and athleticism of these young people amazed me.    Imagine 16 skaters knowing exactly where each other are so that they can twirl, lift, and jump without colliding to perform a chorus line on ice.   Truly spectacular.

One of our clients asked me what was involved when we participated in these events.    The role of the medical team is twofold.    Therapists,   consisting of physiotherapists, athletic therapists and chiropractors provide emergency care to the skaters should they fall.   We are the first line of care and decide if the athlete can be patched and return to skating, or if a doctor or ambulance is needed.    Sports Medicine Specialists, with the same designation as the doctors staffed at Physio Sport Med, are sitting rink side to provide any emergency care that is needed.  For skating this can range from stitches, to concussion treatment, to emergency cardiac care.   The second role of the medical team is to run a clinic in the arena.   This clinic will provide therapy and medical care to the skaters, coaches and support staff.    The goal is to keep all of the athletes in prime competing form.  To be considered a sports therapist rigorous post graduate training is required.   This training not only involves emergency first aid, but protective equipment and taping, nutrition, exercise physiology, and functional testing for return to sport.   

And when I get to discover a new sport, it makes the effort worthwhile. 

Eric provides services at Physio Sports Med as our Chiropracter and Sports Sciences Resident.  We had a few questions for him...

Where did you get your education?
I received my BSc (Hon) from McMaster University in Life Sciences.  I proceeded to attain my Doctor of Chiropractic degree from New York Chiropractic College.  I also recently completed a two-year intensive Sports Sciences Fellowship at the Canadian Memorial Chiropractic College.  During this fellowship, I received in-depth training, education and experience in the field of Sports Sciences. 

What types of patients do you work with?
I work with many types of patients, including but not limited to:

1. Active adults have been hurt exercising (or seems to be “accident-prone”) and who want to get back to activity without pain.
2. Sedentary adults who are finally taking the step forward to lead a healthy lifestyle but needs guidance on how to do it safely
3. The Weekend Warrior who wants keep performing at their best but can’t because of injuries and pain.
4. The youth athlete that wants to play their sport but can’t perform at their best because of aches and pains.

Do you only work with people who are in pain?
No!  The quantity and quality of your movement can help predict your risk of injury – these are warning signs that Dr. St-Onge can help find.  Pain is an indicator that something is already “hurt”.  The saying “An ounce of prevention is worth a pound of cure” is absolutely true. 

Many people only use chiropractors to treat bad backs.  How are you different?
I take the time to sit and listen to your story and find out what your goals are.  After a thorough physical assessment, we determine the best approach to get you to your goals.  I have done a countless number of hours of continuing education and have accumulated lots of tools in the toolbox – thus increasing the chances that I can help with your specific needs.  Treatment times last anywhere from 30-60 minutes, thus giving us plenty of time to work together!

I’ve come a few times and I’m not in pain anymore.  Should I still come in?
Yes!  This is actually the best time to come in.  Pain will be one of the first things to go away in treatment, but the root cause of the pain can still be lurking.  Only once this root cause is dealt with, then pain will go away long term!
 
Will you give me exercises to do?
Every time.  As a Certified Strength and Conditioning Specialist and professional member of Exercise is Medicine Canada, I am a firm advocate that some form of physical activity is mandatory in my treatment plans.  You are an active participant in your health!  For example, if you want bigger biceps, I can’t perform the curls for you!
 
Can I talk to you before I make an appointment?
Absolutely!  You can email me directly at [email protected] and we can schedule a call.

March is here and that means we’re ready to celebrate Nutrition Month here at Physio Sport Med!  This year, Dietitians of Canada has organized Nutrition Month to help Canadians Take the Fight out of Food! Each week will focus on a common “food fight” that Canadians face.  We will be using three steps to help you overcome your “food fights” and make eating more enjoyable. 

1. Spot the problem:  What is causing the problem?
2. Get the facts: Where/how can you find trustworthy information?
3. Seek support:  Registered Dietitians, family, and friends can be part of your support system as you make changes.

What topics can you look forward to this month?
 
Week 1: Food Fads
Week 2: Digestive Woes
Week 3: Picky Eating
Week 4: Eating and Stress
Week 5: Managing a Condition
 
If you can relate to any of these, follow us on Instagram @physiosportmed and on Twitter @PSMOakville where we will be addressing each of the weekly topics.  If you want more information on any of these topics or you have another food-related issue, our Registered Dietitian is available to meet with you and is excited to help you take the fight out of food!
 
Have a happy Nutrition Month!
 
Adapted by Danielle Boudreau from the Dietitians of Canada’s Nutrition Month campaign materials.  Find more information about Nutrition Month at www.NutritionMonth2017.ca.

At Physio Sport Med of Oakville we believe in the value of education and expertise.  Today we launched a new page on our site under the "LEARN" tab, as a place to let you know "What you need to know" about key conditions that we often deal with.  We started with two articles written by our medical and therapist practitioners.

The first article is on Concussion, and provides some basic information for the general public on what concussion is, advancement in treatment, and how we can help.

The second article is on Osteoarthritis.  Likewise, this article provides some basic background on the condition and, again, how we can help in a variety of treatment options.

Over time we will add to this content, so visit our LEARN page frequently!

www.physiosportmed.ca/learn.html

Happy Valentines Day!  It is no coincidence that Valentines Day falls in the middle of Heart Health Awareness Month.   According to Public Health Canada, about 2.4 million people over the age of 20 live with heart disease.  Cardiovascular disease is the leading cause of death in Canada.   But there is good news- 8 out of 10 heart attacks can be prevented through healthy lifestyle changes.   But what can you do?

1. Eat well….    Make healthier choices when eating out or dining in.  Increase fruits and vegetables, while decreasing processed foods.
2. Get moving…  Try to be active for a minimum of 30 minutes a day.  But remember that it does not have to be 30 continuous minutes.   Take a ten-minute walk at lunch to start that heart pumping
3. Maintain a healthy weight….   Eating well and exercise will help to maintain ideal weight.  Remember that every bit helps.  Losing even 10% of your weight can reduce the load on your body
4. Reduce stress:   Take time daily to relax and do something you enjoy.  Although yoga and meditation are great, so is laughter and being around loved ones.   Try to recognize what stresses you so you can deal with it effectively.
5. Avoid tobacco:  As most of you know, reducing, or eliminating cigarettes and other forms of tobacco will significantly reduce heart disease.   It is challenging to do this alone, talk to a medical professional for help.
   

So…  take time tonight to enjoy your loved one, but instead of heading to a restaurant for some rich delights, try a heart healthy alternative.   Go dancing!  Challenge your loved one to bowling.   Bundle up and go skating at a local rink.

Happy Valentines Day from the team at Physio Sport Med of Oakville.   

I recently had the opportunity of attending a seminar on 'Concussion Spectrum of Disorders' at Toronto Western Hospital.  Dr Julian Bailes, who was played by Alec Baldwin in the movie 'Concussion', was one of the keynote speakers.

His talk was geared to football - especially timely with the Super Bowl recently played. His conclusion was that football is getting safer as rule changes occur and leagues recognize a need to change rules to reduce risk. This applies to many other sports as well (especially hockey at this time of year).

But - there is still a lot of work ahead!!

Dr. Chris Woollam  MD, Physio Sport Med of Oakville

1. Walk:  the one good thing about a warmer winter is that you can still get out and go for a walk without “your face hurting”.   What you do have to be very careful about is ice.   With frequent rains, and thaw, the ice on the sidewalks can be treacherous.    Using Nordic Poles or ice grips can be helpful to keep moving and to keep you safe.   
   
2. Indoor walking:   Many local community centers have added walking tracks to their facilities.  For a small fee, you can walk for as long as you like in warmth.   It is also very common that local malls will have walking programs early in day when it is not too busy. Find a friend and catch up while you stroll warmly and safely.
3. Skating:   The outdoor rinks may not be blade worthy, but check out community centres in the area for public skates.    If you are available during the day, there are often quieter times that are dedicated to toddlers and seniors.   Not a natural at skating?  There are clubs that will teach even seasoned adults some new skills.
   
4. Exercise videos:  If you are determined to hibernate until we are consistently above +10, do a youtube search for exercise videos that you can do in the comfort of your home.  There is something for everyone out there.    Remember that a good intensity of exercise makes you feel  are working, but you are still able to hold a conversation.
   

While you are on youtube, check our Dr. Mike Evans’ clip 23 ½ hours .   It is a short but great video explaining why we should all strive to be active 30 minutes a day, regardless age, sex and even snowfall.

Physio Sport Med of Oakville welcomes Danielle Boudreau to our clinic.  Danielle is a Registered Dietitian and Sports Dietitian with Bachelors and Masters degrees from the University of Guelph and Ryerson in Applied Human Nutrition and Nutrition Communications.  She is ready and able to provide group and one-on-one counseling.  She is excited to combine her loves of food, nutrition and fitness to help others achieve their goals while maintaining a balanced lifestyle.

We are constantly being bombarded by nutrition information from family, friends, and the media.  It can be overwhelming to make sense of it all.  If you have tried finding a professional to help sift through these messages, you may have come across Registered Dietitians, nutritionists, holistic nutritionists, and many others.  Although these titles are often used interchangeably, there are a few main differences between a dietitian and a nutritionist.  

Dietitians are Regulated Professionals.  Registered dietitians are governed by a college that strives to protect the public.  In Ontario, “Registered Dietitian” is a protected title but Nutritionist is not.  This means that anyone can call themselves a nutritionist regardless of their qualifications. An individual can only call themselves a Registered Dietitian if they have met the educational requirements and continue to prove their competence. 

Education.  The first step to become a Registered Dietitian is to complete an accredited four-year undergraduate program in nutrition.  Following this program, students must complete an internship or a Masters program that will provide practical training.  The final step in becoming a Registered Dietitian is to complete a registration exam. This may sound like a lot, but the education continues! Registered Dietitians are expected to continuously upgrade their knowledge in order to maintain their license.

Nutritionists aren’t required to have such intensive education and training - some may not have even studied nutrition.  This doesn’t mean that nutritionists aren’t knowledgeable.  The problem is that you can’t be sure of their educational background or where they are getting their information.  Some nutritionists may be following media trends while others are providing evidence based information.  When you see a Registered Dietitian, you are better provided with safe, current, and reliable information.  

Evidence-Based Practice.  Registered Dietitians base their practice on evidence from scientific literature.  Their education has given them the skills to evaluate research and translate the findings to the public.  In addition, they have the skills to tailor this information to the needs of their clients and make individualized recommendations and care plans.

If you are looking for nutrition information or support, reach out to our Registered Dietitian!

It is that time of year again.    A time of fresh starts and new beginnings – and of course New Years Resolutions.   For some, it is a return to the healthy attitude and habits that they had before the splendors of the holidays.   But for many of us, it has been more than a few months or years since we have been active and fit.    In that case, it can be overwhelming to get started even when we know that it would good for us.   Here are some things to think about to help you get started.

1. If you have underlying joint pains,  talk to a sports medicine doctor or a physiotherapist regarding what exercises can help you and what you should avoid.  Personal Trainers are expertly trained in prescribing exercises for health joints and muscles, but injury can change what works best for you.  We often hear that pain prevents exercise, which causes more weight gain, which causes more joint stress and pain.   That cycle needs to be broken safely.
   
2. Start slow.   Often people hit the gym with too much gusto causing injury and overuse damage.  If it has been years since you regularly exercised, increasing your walking and non-sedentary times can make a big difference.   This can be as simple as getting off the bus a stop sooner, or taking the stairs instead of the elevator.  But if you are ready to start something more serious, slowly ramp up the duration and intensity of exercise.     Start with approximately 15 minutes of exercise at an intensity that makes you feel like you are working, but still able to hold a conversation easily.
   
3. Strength training is essential.     Although cardio exercise such as running, walking or biking is great for heart and lung health.   To achieve most fitness goals, including weight loss, strength training is essential.    It not only increases your metabolism to allow you to eat a few extra calories, but strong muscles work as shock absorbers for your joints preventing damage and osteoarthritis.
   
4. If you are a finicky eater, or have a rushed schedule that prevents you from making proper eating choice, consider talking to a dietician.   They are the experts in food and our relationships with it and can create a program that will work for you.   Check your extended health care benefits,  this is a service that is often covered, but not often utilized.
   
5. The best medicine is prevention.   You have already started this by committing yourself to being active and making healthy changes.    And some muscle pain may occur when you first start pushing yourself.  However, if the pain is lasting more than three days, or is preventing sleep and normal everyday activities, seek advice from medical sports experts.  Early intervention will allow you to adapt your program before pain force you to stop exercising completely allowing you to keep your momentum going and your goals in sight.
   

If you need some help with the aches and pains or would like to consult with a dietition.  Give us a call.  We're here to help.

The temperature is falling and the days are getting shorter, and in my mind that only means one thing – ski season will be starting soon.  I have hit the ski and snowboard sales and swaps so my equipment is ready, but how can I get my body ready for that first day one the hill?

Knee injuries are very common with skiing.  Many sites and bloggers will talk about quads and hamstrings, and how to prep them for the season.   Although strength and power are critical, there are a few more things that need to be considered.

Alignment

Stand in front of a mirror on one leg.   Bend your knee to about 45 degrees with your weight on your heels.  You should feel like you are sitting in a chair.     Are you able to keep you kneecap directly above your toes?    Often knees will drift inwards towards midline.   If this occurs it may be your hip that needs strengthening, not your thigh muscles.   You can do squats for days and it won’t make the correct muscle stronger.   Skiing in this position can increase the stress on the medial, or inner, structures of the knees placing your MCL or meniscus at risk.
The clam is a classic exercise to address this problem.   Lie on your side with your hips relatively straight and your knees bent to 45 degrees.   Tighten your lower abdominal muscles.   Slowly raise the top knee while keeping your ankles touching.   Focus on tightening your gluts and rolling your hip.  You should feel the area of your back pocket working.    Start by doing 3 sets of 15 to 20.

How your muscles are working

When skiing, the quads and the hamstrings work not only to create movement but also to control the speed of movement against momentum or gravity.  For example, the hamstring can bend the knee during a step turn, but it also prevents the knee from snapping straight, or straightening too far during a fall.    This eccentric strength of the hamstrings has been shown to decrease the rate of ACL injuries of the knee.
A Norwegian hamstring curl can increase eccentric strength of the knees.    Kneel facing away from a partner, with your hands crossed at chest level.  Have your partner hold your feet at the ankles to prevent them from lifting off the ground.   Keeping your back and hips straight, slowly straighten your knees to lower your body to the floor.   Eventually you will lose control, fall forward on your hands into a push up position.   Push up with your arms to return to the starting position.  Start with three sets of 5-8 repetitions.

Proprioception

Proprioception is the body ability to know where it is in space without looking.   To improve this work on simple balance exercises.
For example, stand on one foot for thirty seconds a couple of times per day.   If that becomes easy, try it with your eyes closed or while you toss and catch a tennis ball.
 
Like your skis, make sure that you are finely tuned for the first day on the slope.   Prevention is key.   If you are concerned about joint aches and muscle pain, make sure to see a physician or physiotherapist before injury happens.

Here’s our top ten list of key safety measures for snow shoveling that could help you avoid a visit to your health practitioner.

1. Avoid shoveling altogether if you aren’t in good physical shape, are older, overweight or have a history of back or heart problems.  Unusual levels of exercise and cold temperatures are a bad combination.  If you are uncertain, check with your doctor.
   
2. Warm up your muscles before heading outside.  A combination of stretching and flexing exercise and a short walk up and down the driveway a couple time can be enough to get the blood flowing.
3. Hydrate – but avoid caffeinated drinks.  Shoveling snow is exercise and you need to be hydrated.
4. Bundle up!  Layers that can wick moisture from your body are best.  Make sure you keep your head, feet and hands warm.  Wear boots that are water-resistant and provide good traction.  Avoid going out if it’s too cold, especially in windy conditions. Covering your mouth so you are breathing in warm air may also reduce lung and heart problems.
5. Wear ice grippers.   The Canadian Physiotherapy Association supports wearing ice grippers on your boots when walking on icy services.   As we know,  southern Ontario is infamous for its ice storms.   Falling on an outstretched hand can cause severe injuries to your shoulder muscles and wrist bones.
6. If you are using a snow blower – be sure to follow the safety guidelines to avoid injury.  Keep your blower well maintained and be careful not to scoop up debris that could be thrown off.
7. If you are using a snow shovel – pick one that is right for you.  Heavier snow should be shoveled with a smaller shovel blade to avoid excessive weight.  Choose a lightweight shovel to further reduce stress.  A shovel should have a long enough handle to avoid stooping when working.  For people with back concerns, an ergonomic shaped handle can be useful.
8. Shoveling Technique – push instead of lifting.  If you must throw it, take smaller – lighter scoops and minimize the distance you have to throw.  Face the direction you are throwing, avoid twisting and don’t throw over your shoulder.
9. Pace yourself - don’t rush.  The tendency is sometimes to rush through small amounts of snow.  This can actually hurt you more than larger amounts of snow where you may be more likely to take your time.  Rest frequently… and again, stay hydrated.  Taking your time can also help avoid slip and fall accidents.
10. Shovel, Rest, Repeat.  Don’t necessarily wait for the snowfall to stop if the forecast is for a big dump.  It can be easier to go out twice or even three times to stay ahead of the accumulation.
    
    

Of course, if you do sustain an injury don’t be shy to get treatment.  We Canadians are tough, but not stupid.

This information is provided as guidance only.  PhysioSportMed of Oakville takes no liability in providing this guidance.  Please contact your doctor if you have any concerns.