Don Mills Physiotherapy Services

Concussion prevention in children

2012-01-18T18:48:00.001-08:00

If your child participates in sports, there may be a cause for concern as it pertains to head injuries and concussions. Concussions can happen at any time, especially if your child is involved in a high impact sport like ice hockey. A groundbreaking study on Canadian junior ice hockey published in the November 2010 edition of Neurosurgical Focus uncovers alarming head injury/concussion data and trends that raise many questions about the safety and well-being of teenagers and young adults who participate in this popular sport.

So what is a concussion?

Basically, a concussion occurs when trauma to the head and neck causes a vigorous, unnatural impact to the brain. In most cases, the side-effects of a concussion are short-lived and appear as a headache. However, in some situations, a concussion may result in impaired brain function.

So how do you prevent a concussion?

Besides wearing a helmet, it's crucial for children to learn neck-strengthening exercises. The strength and stability of the muscles of the neck and trunk will help minimize the impact of injuries and the likelihood of concussions in high impact sports like football and hockey.

For children (and young adults) participating in sports, an evaluation from a licensed physical therapist can help determine potential areas of weakness and instability. Information from the evaluation will help your physical therapist design a neck-strengthening program that can help avoid serious injury and possible concussions due to weak neck muscles.

Is it Really Possible?

It's almost impossible to prevent concussions, but it is possible to reduce their risk. One of the easiest and most effective ways to reduce the risk of a concussion is to wear a protective helmet. Even if a sport does not require the use of a helmet, we strongly suggest that you encourage your child to use one anyway.

The earlier you can instill this habit, the better. Teach them that a helmet is not an option but a necessity. If children begin wearing helmets at an early age, they will be more likely to use them as they grow older instead of thinking that a helmet is not 'cool' enough.

The first rule for your child's safety should be: "If you want to play, you need to wear a helmet."

Physiotherapy For Concussions

What is the damage caused by a concussion?

Concussions can be detected years after they occur in MRI scans as 'white spots'. The meaning of these spots is often debated, along with the long-term impact of a concussion.

Regardless of the severity of concussions, you want to minimize them as much as possible. Concussions have been known to cause temporary visual impairment, speech impairment, balance issues, memory loss and other problems. How long these effects last depends upon the severity of the concussion and the time between when the concussion occurred and when it was treated.

Physical therapy can help

Your physiotherapist can work closely with other health professionals responsible for your child's safety. The therapist can help your child by creating a structured, personalized neck strengthening and core strengthening program. This will minimize the risk of concussions. If your child works closely with a coach, a trainer and a physical therapist, he or she will be able to handle the physical stress associated with the sport.

When it comes to the head and neck region, an ounce of prevention is certainly worth (more than) a pound of cure. Give our office a call and set up an appointment to discuss how we can help your young athlete be safe and injury free.

InsideToronto Article: LESS PAIN, MORE GAIN: Excercise key in managing lower back pain

2012-01-16T22:10:00.000-08:00

InsideToronto Article: LESS PAIN, MORE GAIN: Excercise key in managing lower back pain

The importance of sleep

2012-01-02T18:03:00.000-08:00

As your physical therapy providers, we help you relieve pain with a combination of exercises and other treatment techniques, but nothing helps muscle recovery more than rest and relaxation. We would like to take a moment to have you step back and help you reexamine the importance of sleep.

Sleep is a very important part of our lives for the following reasons:

1. Learning and memory

Sleep helps the brain commit new information to memory; a process called memory consolidation.

2. Metabolism and weight

Being overweight can increase the likelihood of suffering from sleep disorders like apnea. On the other hand, chronic sleep deprivation may cause weight gain. That's why the right amount of sleep is very important.

3. Mood/quality of life

Lack of sleep (long- or short-term) may result in symptoms like irritability, impatience, inability to concentrate, and moodiness. In some cases, anxiety and depression are also likely to occur.

4. Cardiovascular health

Serious sleep disorders like insomnia and sleep apnea have been linked to high blood pressure, increased stress hormone levels, cardiac arrhythmias, and increased inflammation.

5. Immunity/risk of disease

Though all the mechanisms aren't clear, scientists have found that sleep deprivation alters immune function. If you don't get enough sleep, you may find yourself falling sick more often.

How much sleep you need

Sadly, we live in a sleep deprived society. Some studies suggest that 50 to 70 million Americans are affected by some type of sleep disorder.

It's likely that you need to make a conscious effort to get more (sound) sleep. The human body needs at least 7 to 8 hours of sleep every night. However, it's not just the duration of sleep, but also the quality that matters.

Lack of sleep can cause several problems. Aside from drowsiness, it can cause immune, nervous system, endocrine and cardiovascular issues.

The Impact of Sleep Deprivation

As your physical therapists, we want you to get the most out of every exercise routine we design for you, but adequate sleep is the foundation for recovery and strength.
Sleep deprivation can set off a chain of events that can affect different parts of your life. These may include:

Poor health caused by bad food choices. A study in the Journal of Clinical Sleep Medicine discovered that people, especially women, who suffered from sleep apnea tend to consume foods that are high in cholesterol, protein and fat.
Impaired sugar metabolism and diabetes are more likely in those who get five hours of sleep (or less) a day.
Both factors above can lead to weight gain and obesity.
The incidence of car accidents increases when sleep deprived individuals are behind the wheel.
Heart attacks are more likely when you sleep five hours or less.
Balance problems and falls are more likely (especially in the elderly).
Children who don't get enough sleep tend to be irritable, and in extreme cases, show behavioral issues.

When you get enough sleep, your body functions better. We want you to be the best you can be, physically and mentally, which is why we want you to get enough sleep.
Getting enough sleep and planning an exercise program to improve your strength and flexibility will be one of the most important things you do in 2012, and we are standing by to assist you.

Fight Cold & the Flu. Think Naturopathy & Infrared Sauna

2011-12-04T16:59:00.000-08:00

BE WELL, STAY WELL
Holiday season is upon us so are the colder days of winter. In this happy yet stressful time of year our immune system is often exerted and we are more likely to get sick with a cold or the flu.

Many of us opt for the flu shot, but why not work on strengthening your immune system instead? Helping your immune system to function optimally is not associated with any side effects and you actually will harvest the rewards for years to come.
TIPS TO REMAIN SNIFFLE- FREE

Increase your intake of the nutrients that are essential for a healthy immune system. These include vitamin C, vitamin A (not for women who are pregnant or trying to conceive), zinc, selenium and a mixed tocopherol vitamin E. These are great to maintain a healthy immune system and they are also potent antioxidants. Vitamins and minerals are best taken with fluid.

Decrease intake or eliminate sugar from your diet. Eating sugar decreases your white blood cell count for six hours after consumption. White blood cells are responsible for attacking invading infection-causing bacteria and viruses. Imagine if you tend to snack on jelly beans or licorice throughout the day—your immune system is chronically lowered! This also means juice is not the best choice during a cold or the flu because it contains a lot of sugar. Dilute your juices or choose pure water instead.

Ensure adequate protein intake. Protein is necessary for the formation of antibodies for fighting infection as well as tissue healing and repair. Great sources of protein include omega-3 eggs, chicken, fish, tofu, beans, seeds, nuts and protein powders like whey or soy. Whey protein powder has been found to have great effects on the immune system.

AIM FOR A STRESS-FREE HOLIDAY SEASON

Monitor your stress & don't forget to exercise. Stress causes an increase in the stress hormone cortisol, high levels of which inhibit healthy immune system function. This is why many of us tend to get sick after school exams or once we leave for a vacation. Manage stress with exercise, yoga, meditation or calming herbs like chamomile, or ashwagandha. Do not overdo cardiovascular exercise. Too much running or intense, heavy weight training can deplete your immune system as well. Along with managing your stress hormones, you must keep your blood sugars balanced. Remember that skipping a meal causes physical stress on your body. Be sure to eat at least every three to four hours and consume protein, low glycemic carbohydrates and healthy fats like avocados, olive oil and organic flaxseed oil.

TAKE IMMUNE-BOOSTING FOODS & SUPPLEMENTS

Drink plenty of water. Dehydration is one of the most common causes of fatigue, headaches and constipation. Keeping your bowels moving regularly (meaning at least once per day) will help to reduce the toxic load on your body. Add one or two tablespoons of ground flaxseed to your morning smoothie if you find you are not going as frequently as you should be.

Take Homeopathic medicine for prevention and treatment of your cold or flu.

If you find you are doing all of these things and still experience frequent colds or the flu, take immune-supporting herbs that are safe for long-term use (for fall and winter months). These include Astragalus, Ginseng, and lots of greens. Echinacea is commonly used during cold season as well. If you find that everyone in the office is sick, take it daily for prevention. Echinacea is best cycled a few weeks at a time or taken in higher dosages just during an acute infection.

THINK NATURAL SOLUTIONS: NATUROPATHY & INFRARED SAUNA

30-40min of Infrared Sauna treatment several times a week can significantly improve your immune system, which happens through increasing blood circulation and enhancing lymphatic system flow. Increased sweating at a comfortable temperature, helps with elimination of toxins, and also benefits musculoskeletal aches and pains.
CONSULT OUR DR. TANNAZ MOKHTARI, OUR NATUROPATHIC DOCTOR OR COME IN FOR OUR WINTER CARE PACKAGE INCLUDING INFRARED SAUNA.

Tips to avoid injury during Fall & Winter activities

2011-11-26T07:14:00.000-08:00

With fall and winter come the seasonal chores we're all accustomed to; however, there is also an increase in the number of injuries associated with raking and shoveling as the weather changes. The good news is that most of these injuries are easily preventable.

These tips will help you remain injury free during fall and winter:

When lifting, lift with your legs and not your back.
When raking, you want to pull the rake in with the power of your legs instead of bending and straining your back.
Never bend and twist at the same time. This is a common cause of injury.
Don’t bend while lifting. Instead of bending at the back to lift up bags of leaves, snow or other heavy objects, bend your legs and then straighten them to lift, keeping the weight as close to your center of gravity as possible.
Remember to stretch your spine from time to time. Avoid staying in the same position for too long.
If you live in an area that requires snow shoveling, make sure to warm up and stretch before you engage in vigorous activity in the cold.

Winter Arrives - Injuries Increase

Some of the most popular winter activities such as snowboarding, sledding, skating, and skiing are performed in harsh weather conditions. These harsh conditions are associated with an increase in the incidence of injuries.
If you are going to participate in such activities, please take the time to research your surroundings and arrange for protective gear for yourself and your family.
Helmets should always be worn when playing hockey, skiing, ice skating, sledding, and snowboarding. As always, don't forget the importance of a warm up and cool down. If you are a beginner, don't venture out without a coach or an instructor who can supervise you and teach you how to be responsible for your own safety.

Time For a Safe and Injury Free Fall Cleanup

Believe it or not, something as simple as raking leaves can cause intense neck and back pain. Please remember to ease yourself into fall activities to minimize your risk of injury.
Most fall and winter cleanup activities involve a lot of bending and twisting at the spine, which is unnecessary. It's best to contact us right away, so you can:
1) Get a 'body tune-up'. Your physical therapist can help you with a complete evaluation to diagnose and identify any muscle imbalances that could predispose you to injury as we head closer to the holiday season.
2) Learn the best way to warm up and stretch before any activity.
3) Learn the correct lifting technique (something we can teach you)
4) Strengthen the muscles in your core.
We look forward to working with you and getting your body ready for the fall and winter. We want you to enjoy a safe and healthy holiday season coming up, and the best way to start preparing for it is with a preventive exercise program that we can design specifically for you.
We will not only help prevent an injury but also help you look and feel your best during the holidays!

The importance of Pelvic Floor muscles

2011-11-07T18:53:00.000-08:00

Have you heard of the pelvic floor?

The pelvic floor includes a group of muscles and ligaments that form a "floor like" structure that supports key organs. These include the bladder and bowels (and uterus for women).

A strong pelvic floor is important for preventing issues like urinary incontinence for men and women (the involuntary loss of control of urine) and pelvic organ prolapse.

Pelvic organ prolapse occurs when the muscles and tissues supporting the organs (i.e. the pelvic floor) weaken. This can be caused by various issues including childbirth, aging, chronic cough, hormonal changes such as menopause, excessive straining due to constipation, constant lifting of heavy objects, obesity and pregnancy.

How To Strengthen Your Pelvic Floor Muscles

All men and women should regularly exercise the pelvic floor muscles. It is highly recommended that women do pelvic floor exercises daily to prevent weakness and, if needed, to improve the strength of the pelvic floor muscles.

As with any muscle, consistently performing the right exercises always helps. Gentle exercises (like walking regularly) can also help strengthen the pelvic floor muscles.

Step one = Identify the right muscles

In order to identify where your pelvic floor muscles are, you want to tighten your muscles in that area. Identifying the muscles correctly is the first step towards muscle engagement and increased control.

Step two = Learn to engage (contract) the pelvic floor muscles properly

Contracting the muscles is not difficult, but you want to be sure you are doing it correctly.

Begin by contracting the muscle upward and inward. The best way to think about this is - imagine you are going to the bathroom. You want to stop yourself midway (or midstream) by actively contracting your pelvic floor muscles.

Step three = Pace yourself

You need to train your pelvic floor muscles just as you would any other muscle group, through repetition.

If you have any questions, please get in touch with one of our skilled physical therapists and we will be happy to steer you in the right direction.

Anyone who’s ever experienced pelvic pain or pelvic organ prolapse will tell you it's a frustrating and painful ordeal.

If you or a loved one suspect pelvic floor dysfunction, call your doctor for an immediate check-up.

If your doctor recommends "shaping up" of the pelvic floor muscles, you might want to consider "Kegel Exercises" (most women have heard of Kegels).

Experts agree that Kegel exercises are the most effective way to tone and strengthen the pelvic floor muscles. According to several studies, women after the age of 35 lose approximately 5% of their body’s muscle mass every 10 years. This loss of muscle mass affects every aspect of a woman’s body, including the pelvic region.

So how can physical therapy help women (and men) tone and strengthen muscles, especially in the pelvic area?

Physical therapists can design a full pelvic workout, including exercises called "Pelvic Clocks" and "Kegels" to strengthen the muscles in the pelvic region.

To find out how you can benefit from these and other exercises, call our office today to schedule an appointment. Let us help you regain control of your pelvic floor muscles. Don't wait until you suffer the symptoms of pelvic floor weakness to take action. Call us today and take preventive measures.

How can a chair save your spine?

2011-10-24T19:35:00.000-07:00

In a 21st century office, work typically involves a lot of sitting in an office chair (usually in front of a computer).Did you know that sitting is actually puts more stress on your spine than standing?
To avoid developing lower back problems, it's critical to use an office chair that's ergonomically designed. What does ergonomics mean? It is the applied science of equipment design (in the workplace) intended to maximize productivity by reducing an individual's fatigue and discomfort. An ergonomic chair, for example, is one that supports your lower back and helps maintain good posture.
The big question is – How do we identify the best ergonomic office chair?
All ergonomic chairs are not built the same. Since every individual is built differently, it is best to look for a chair that can be easily adjusted in terms of chair height, armrest height and back inclination. There are many types of office chairs and no single chair is the best, but a few simple tips can save your joints a lot of discomfort. You are about to avoid the biggest mistakes most individuals make with chair selection. If you have any doubts, always speak to your physical therapist to help you find the right chair for you.

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Five Key Factors For Identifying An Ergonomic Office Chair

Five key factors to consider while choosing an ergonomic chair:

·         Seat height. This should be adjustable. Depending on your height, this should be between 16 to 21 inches from the floor. When sitting, your feet should be flat on the floor and your thighs horizontal (or parallel) to the floor.

·         Seat width and depth. Standard seat width is 17-20 inches. The depth (from the front to the back of the seat) needs to be enough so that you can sit with your back against the backrest with about 2-4 inches between the back of the knees and the seat of the chair. The forward or backward tilt of the seat should be adjustable because the right inclination can significantly reduce the strain on your lower back (call us to learn more)

·         Backrest. The ideal backrest should be 12 to 19 inches wide. It should be able to support the natural curve of the spine. The more we sit, the more we tend to slouch. Therefore, proper lumbar support provided by your chair’s backrest is very important to help support your spine.

·         Armrests. Office chair armrests should be adjustable. They should allow your arms to rest comfortably and shoulders to be relaxed. The elbows and lower arms should rest lightly, which means the armrests should neither be too high nor too low.

·         Swivel. This allows you to easily rotate to reach different areas of your desk without straining your spine.

Picking the right office chair can help you avoid the agony of low back pain or neck pain associated with full-time desk jobs. Too much time at the computer or several hours a day on the phone can also put your spine at risk. To learn more about ergonomics and correct body mechanics, give us a call right away.

Chair Tips To Help You Live Pain Free

Here are some quick tips to help protect your spine while sitting on a chair:

·         The backrest should support the curve of your spine and provide good lumbar support.

·         The seat should be comfortable and allow your feet to rest flat on the floor or footrest.

·         The armrests of your chair should be soft, allow your shoulders to relax and your elbows to stay close to your body.

·         The chair should have a five-leg base with casters that allow easy movement along the floor.

Remember to take breaks when sitting for long periods together. Follow the 50-10 rule. For every 50 minutes of sitting at your desk, take a 10-minute break. Activities that involve standing or walking are always a good idea. Also, be sure to include some stretching exercises for your muscles. To determine the best stretches for you, talk to one of our physical therapists.

Clinic Name, Your Clinic Address, City, State, Zip ● Email: name@yourclinic.com ● Phone: (123) 456-7890

Contact us today to learn about the most ergonomically designed seating options and protect your spine. We are here to help you determine the best seating options. The right chair can indeed save your spine.

Core stablization and strengthening, the real benefits

2011-10-19T04:53:00.000-07:00

No matter what activity you participate in, your "core" is the center of all muscle activity. Your core is much like the middle link to a thick, sturdy chain. The upper part of the chain is your upper body; the bottom part of the chain is your lower body and the two are connected at the center. A stronger core will not only give you a stronger foundation for your upper and lower body, it will also enhance your stability and balance.

Everything you do, whether you know it or not, uses your body’s core. Let’s take a look…

Recreational activities and sports - Every single sport (football, baseball, tennis, golf and even skiing), depends on your body’s core for strength and stability.

Everyday movements - Simple movements like getting in/out of bed or emptying the dishwasher require the use of your core muscles.

Work/job tasks - Any job you perform relies on the core muscles for stability. There are some jobs (especially ones that involve repetitive lifting) that depend on core strength and stability more than others.

Balance and stability - Since your core is truly the "center" of your body and supports your body’s upper and lower extremities and spine, it is used in every single functional task you perform.

A healthy back - Back pain can be excruciating and tends to limit many of your activities. It is estimated that 4 out of 5 people will experience back pain at some point in life. Strengthening the core muscles is the "secret ingredient" to keeping your back healthy.

Gardening and housework - Daily tasks like vacuuming, mopping a floor and making a bed all utilize the strength of your core.

Posture - Having a weak core can lead to poor posture, which in turn contributes to back pain.

You can see from the small list above that the core muscles play a vital role in keeping you strong and injury free.

Strong To The Core

The benefits of a strong core include:

Improved balance and stability for daily activities and recreational activities - core exercises train the muscles of your abdomen, hips, pelvis and lower back.
Increase ease of performance with daily activities - a stronger core can make many things easier and pain free. Examples include swinging a golf club, reaching up to grab a plate in your kitchen cabinet and picking up your child.
Increased confidence - the stronger you are, the more you can do and the more confident you feel.
Pain relief and strength - Relieve lower back pain and prevent future back pain.

Physical Therapy For Your Core

It is not as hard to build core strength and stabilization as you may think. You don't need any specialized equipment to target the core muscles. All you need is a good physical therapist.
Your physical therapist will be able to not only create an exercise routine specifically for you, but will also be able to monitor your progress. Our staff is highly trained in identifying muscle imbalances and weaknesses. This information is used to craft an individualized program based on your preferences, needs and goals.
Call us today to see how we can make your daily activities easier by facilitating the strength of your core muscles. We look forward to showing you what physical therapy can do for your core.

5 Neurological reasons for muscle weakness

2011-10-13T18:26:00.000-07:00

What would you say if you found out there were legitimate reasons why your exercise program was failing to give you the results you desired?
There are five nervous system related issues that could be hindering your muscle strengthening and injury prevention efforts.
The brain communicates with every part of your body via nerves. This includes muscles, joints and various aspects of your skin. These nerves run to/from the brain, go down the spinal cord, and then branch off to each and every part of the body. If anything along this path is disrupted, the nervous system communication with the muscles, joints and skin is compromised. This means your muscles will not contract as efficiently as possible!

Here are 5 nervous system related issues that could be preventing YOU from activating the optimum number of muscle fibers each time you exercise:

Reduced sensitivity of joint receptors. This can impair feedback from the "end-point"(muscles) to the brain.
Muscles imbalances. This can result in POOR movement patterns.
Insufficient rest periods. Not resting enough (or resting too much) between sets can adversely affect recovery.
Poor coordination due to a lack of balance. This results in further muscle imbalances.
Impaired circulation. Nerves have their own circulation too. If this circulation becomes limited, the communication between muscles and nerves is negatively impacted.

Mind Over Muscle - Get Your Control Back!

The nervous system controls all the muscles of the body. Unfortunately, the mind-muscle link tends to weaken over a period of time unless you challenge your muscles on a consistent basis.

Here are 5 solutions to regain control of your muscles:

Nurture the right mindset for exercise. Don't set yourself up for failure. The right amount of concentration helps optimize the results from your exercise routine.
Move in functional directions. This means multi-dimensional, or 3-D movements. Remember to mix it up!
Improve coordination by challenging yourself with new exercises. Every new exercise or movement pattern demands new pathways of "communication" between nerves and muscles. The greater the variety, the better it is for your muscles.
Challenge your balance with core stabilization techniques. Ask your physical therapist to teach you the best exercises to improve your core stability.
Optimize your rest period between exercises. The right amount of rest between exercises can help optimize muscle recovery. To determine the correct amount of rest in your therapeutic exercise regimen, give us a call.

Interval Training Can Boost Muscle Activation

What is interval training?
Interval training is a type of exercise training in which you alternate between various intensities of exercise in a single session; switching back and forth between a high intensity phase and a low intensity phase.
An example of this is an exercise session in which an intense phase of exercise like weight training is alternated with a period of walking on the treadmill.
The idea is to challenge muscles in an unpredictable manner and keep the body "guessing" about what's coming next.
Mixing up different components of your exercise routine (intensity, duration, frequency and type of muscles recruited) boosts the mind-muscle connection.
To find out more about how physical therapy can help you reach your goals, increase strength and reduce pain, get in touch with one of our highly qualified physical therapists.
Get the most out of your therapeutic exercise program. We’re here to help you become stronger. Schedule an appointment by calling our office today. We look forward to helping you enhance the mind-muscle connection

Does back pain go away on its own??

2011-09-20T18:50:00.000-07:00

Did you know that 80% of all individuals suffer from low back pain at some point in their lives? At times, the cause can be a specific injury. In other cases, the cause cannot be accurately determined. Low back pain is the second most common reason for a visit to the doctor's office (the first is upper respiratory tract infections).

What Causes Low Back Pain?

The spine is a complex structure made up of bones, joints, ligaments and muscles. It can be injured in several ways. It’s possible to sprain ligaments, muscles or get a bulging or herniated disc. These are just some of the factors that can lead to low back pain. There can be times when the simplest movement (bending down to pick up a pencil from the floor, picking up your child) can lead to severe pain.

Will My Back Heal Itself?

Unlike muscles and bone, the lower back is a complex part of the body that does NOT "heal" on its own. It is critical to identify the underlying cause (which is where we help you) so that you can get long lasting relief.
The persistence of low back pain was revealed in a study by Hestbaek and colleagues in 2003. The study revealed that back pain lasted longer than 30 days for over 33% of people who experienced low back pain. Also, very few people (9% to be exact) with low back pain remained pain free after 5 years.
This highlights the importance of an evaluation from a licensed physical therapist, which is exactly where we come in to help you.

What If I Suffer From Long-Lasting Back Pain?

Persistent, chronic pain is more than just an inconvenience. It can make daily activities painfully challenging and limit your ability to do the things you enjoy. You may find it difficult to play with your children and complete tasks at home or work. Pain can also confine you to staying indoors. It can substantially limit your social life.
That’s not all. Many individuals cut back on physical activity. This leads to muscle weakness, which causes more pain and weakness. This triggers a vicious cycle that grows worse with each passing day.
Your physical therapist can help you break this painful cycle! In most cases, we can help individuals with long-lasting back pain feel improvement shortly after starting physical therapy.
If your back pain is not resolving quickly, call us today.

Can I Prevent My Back Pain From Returning?

Here are some tips from our physical therapists to keep your spine healthy and pain-free:

When lifting an object, bend at your knees, not your back. Be sure to squat with the correct technique to pick up an object. Keep your back straight and keep the object close to your body.
Avoid twisting your body while lifting anything.
When sitting, make sure your feet are flat on the floor and your back is straight.
Avoid sitting for long periods of time. If you must, make sure to stand up and stretch frequently.
The right footwear can protect your spine. Flats or low heels are safer than heels.
Avoid sitting on the couch for too long, since it de-conditions the muscles surrounding your spine.
Exercise regularly. Increasing muscle strength with the right exercises (which we can teach you) will minimize pain and injury.

Don’t neglect your low back, even if you are pain free. We can teach you several preventative exercises and conduct a postural evaluation to determine if you may be at risk for back pain.
What are you waiting for? Schedule an appointment with us today so we can show you how to protect your spine. It’s time to get you 'back' to pain-free living.

Understanding pain video

2011-09-02T06:02:00.001-07:00

Understanding pain and what to do about it in less than five minutes. Watch this brilliant video:
http://www.youtube.com/watch?v=4b8oB757DKc

Backpack safety

2011-08-31T06:38:00.000-07:00

6 Steps To Backpack Safety ForKids

As children head back to school in September, a disturbing new trend is emerging. Young children are suffering from back pain much sooner than generations before them. A major contributing factor seems to be a heavy backpack. Most parents (and children) are unaware of the potential injury that heavy backpacks can cause.

A recent news release by the American Physical Therapy Association in April 2009 revealed that more than 50 percent of children surveyed carry backpacks that are too heavy.

If a backpack is stuffed with heavy books and/or worn incorrectly, the bio-mechanical pressure on the spine increases dramatically. As a result, your child may lean forward to compensate. This can cause shoulder, neck, or back pain.

To help your child’s back, here’s what you can do:

Pack smart. Make sure that your child gets in the habit of cleaning out their bag daily, leaving things that aren’t needed at home or in the locker.
Distribute weight evenly. Teach your child to wear both straps, not just one. This helps to distribute the weight evenly.
Pay attention to your child’s posture. If your child is slouching or leaning over to one side, chances are that the backpack is too heavy. If there are any signs of pain, tingling, or numbness consult your doctor or physical therapist immediately.
Get the “right” backpack. Consider getting a backpack with multiple compartments to keep the weight more evenly distributed. Make sure there are 2 wide and well-padded straps that add comfort to the shoulder. If the bag has one strap, the weight distribution is uneven, causing the child to lean forward or to the side. Also, tighten the straps so the backpack is close to the body and rests in the middle of the back, not at the buttocks.
Lift the backpack properly. Teach your child how to lift the backpack correctly by bending at the knees and lifting with both hands before putting it on.
Reduce the load. Doctors and physical therapists strongly recommend children carry bags that are no more than 10-15% of their body weight. However, less is always better. This means that if your child weighs 100 lbs, the backpack should weigh no more than 15 lbs to avoid injury.

Backpack Safety

Backpacks come in all shapes, sizes, and colors and they can be a lot of fun when picking out.

Compared to purses, totes, and laptop bags, backpacks are better as they use the strongest muscles of the body (the back and abdominals) to support the weight of the bag.

With both straps being used, the weight of the bag is evenly distributed across the body, unlike a heavy purse or bag on one side.

Backpacks are very helpful, but they can also strain your child’s muscles and joints and may lead to back pain if they are too heavy.

If you are not sure if your child is wearing his/her backpack the “right” way, call us today and we’ll teach your child the right posture and exercises for a healthy back.

Tell Your Kids You Have Their Backs, And So Do We!

Your child does not have to suffer from shoulder, neck, or back pain due to carrying or lifting a heavy backpack.
If your child experiences any pain or discomfort resulting from backpack use, call us today.

We will conduct a thorough examination and help avoid discomfort or injury. We will also prescribe the best, most efficient exercises to help address any impairment and help your children (and you) to develop stronger muscles, improve posture, and return to normal, pain-free activities. Thank you for reading. We look forward to working with you.

Pregnancy and Lower Back Pain

2011-08-02T17:02:00.000-07:00

It is often said that pregnancy and lower back pain go hand in hand.
Many expecting mothers experience lower back pain to a certain degree. It typically starts during the second half of pregnancy and is usually not a cause of concern, but it CAN be very painful and annoying. Things leading to back pain include:

Weight gain.
Changes in posture or your center of gravity – as the baby grows, the center of gravity of the body shifts. This can impinge on nerves that trigger lower back pain.
Hormonal fluctuations – some hormones cause significant stretching of the joints and ligaments. This flexibility comes at a cost, and can be associated with a decrease in strength. As a result, simple activities like walking, standing, sitting for a long time, getting out of bed, or bending over to lift something can feel painful and uncomfortable.

Did you know that carrying twins (or more) increases your chance of having low back pain during pregnancy?
All of these factors can result in pain that ranges from slight discomfort to severe, disabling pain. The good news is that the pain gradually eases in most women as the due date approaches, but this does not mean that you have to tolerate the pain until your baby arrives.
There are many ways to relieve back pain. It is crucial to choose the right method since some treatments are more effective and appropriate than others. As your physical therapists, we can help you find the right exercises to reduce stress on your back and decrease your pain.

A Pain-Free Pregnancy

To help you deal with lower back pain during pregnancy, we evaluate the cause(s) of your pain. There are combinations of different factors which vary greatly from one woman to another. Therefore, the key to a successful treatment plan for lower back pain during pregnancy depends on the identification of the cause of pain and the choice of the most appropriate treatment method for that situation.
As an expecting mother, it can be very difficult for you to determine why you have back pain, much less decide which treatment will work best for you.
The best thing you can do to deal with that dull, persisting ache in your lower back is to have your back evaluated by a one of our skilled therapists.
We will help you find the treatment options that will work best for you and more importantly, are safe for your baby too!

Physical Therapy Helps Relieve Lower Back Pain During Pregnancy

If your back hurts during pregnancy, you may want to do nothing but rest. Be advised that prolonged bed rest is generally counterproductive in the long run.
Check with your doctor before beginning any exercise program, especially if you are pregnant. Then, consider physical therapy for:

Strengthening exercises to help support the back and legs.
Stretching exercises to help the back and leg muscles become more flexible to prepare your body for the baby’s arrival.
Swimming exercises to relieve tension in muscles since the buoyancy of the water supports the joints.
Walking to improve blood circulation.
Hot pack (or cold pack if you prefer) for 10-15 minutes to provide some temporary pain relief.
Therapeutic massage (as advised by your physical therapist) can help ease muscle tension and relieve pain.

Since lower back pain during pregnancy is not always caused by the same factors, its treatment requires an individual approach to determine the best possible treatment. This treatment should be safe for the mommy-to-be and her baby.
That's why it is important not to take any chances with unproven methods which can be either ineffective or unsafe, or both.
Call us today for more information about safe and effective lower back pain treatments during pregnancy. We will give you all the necessary information about different options and help you choose the most effective treatment for you. You don’t need to put up with lower back pain any longer, so schedule an appointment with us right away.

www.physioatdonmills.com
416-444-4800

2011-07-11T18:39:00.000-07:00

Walking, jogging and running are excellent activities to promote health and wellness. Are you an avid jogger or runner? If so, could the way you run be hurting you?
When you run, jog or walk, each step sends shock waves up the feet, knees, hips and lower back. Overuse injuries are common, especially with running. The good news is, we can help avoid overuse injuries. Some causes of running induced injuries include:
·         Training errors
·         Improper running shoes
·         Poor weight-bearing or running dynamics
If an injury does occur, physical therapy can get you back on track (pun intended) in a short time. Here are SOME of the most common injuries that occur with running:
1)     Plantar fasciitis: Inflammation of fibrous connective tissue in sole of the foot, leading to pain on the bottom of the heel.
2)     Achilles tendinitis: Heel pain, or pain in the Achilles, due to too much running or running uphill. This can lead to pain and tightness in the calf.
3)     Shin splints: Often a result of imbalance in the calf and shin muscles. Pain is along the front side of the lower leg (the shin).
4)     Stress fracture: Repeated pounding of the legs can lead to stress fractures, with local pain over the affected bone.
5)     Hamstring strain: Too much running can lead to a hamstring pull.
6)     Patello-femoral pain or “Runner’s knee”: Increasing running distance too soon can lead to pain behind the patella, or kneecap.

If you have any of these injuries mentioned above, here are some tips from us to help you treat it:

Treatment consists of:

·         Rest, anti-inflammatory medication and icing the injured area.
·         Stretching muscles that are tight (i.e. - calf for Achilles tendinitis; hamstrings for hamstring strain)
·         Strengthening exercises to restore muscle balance.
·         In some cases, taping works like a charm - talk to your therapist.
·         Orthotics may help alter the forces going into your joints. Talk to one of our therapists to see if this is best for you.
·         Remember, if it hurts, don’t do it. For example, if running hurts, try jogging. If jogging hurts, , walk instead.
Are Your Shoes To Blame?
Before starting a running program, ask yourself:
·          Are your shoes worn out?
·          Are they the right fit for your feet?
·          Do you have flat feet? Are your shoes stable enough?
·          If your feet are rigid, you need a pair with good cushioning.
All these questions need to be answered. To tell if a shoe can still be used, look at its sole. If it is worn out, it’s time for a new pair! If they twist too easily, it’s another sign they may be worn. Not sure what to look for? Let us guide you.
Runners are very susceptible to injuries, especially with changes in training, including speed, frequency, distance, and surface.
Talk to your therapist about a customized plan to evaluate your foot and minimize or treat injuries.
Your Feet Will Thank You
Most runners fail to take necessary steps to avoid injury. This is where we come in. After the initial evaluation, we teach you how to:
·         Get the right pair of shoes - we evaluate the muscles of your feet and guide you to get the right shoes.
·         Stretch out properly - we evaluate your requirements and make sure you stretch out your muscles properly before exercise.
·         Strategically structure your running - we teach you the right warm, stretch and exercise sequence and coach you through theprocess of building up your running time gradually. Remember, your running shoes will last about 500 miles before they need to be replaced.

If you are a runner or just happen to walk regularly, you need to call us to evaluate your technique right away. As they say, prevention is better than cure. Our highly experienced staff will work closely to design a plan to protect your joints and optimize your efforts. Call us today for an appointment. Your feet will thank you. www.physioatdonmills.com, 416-444-4800

Childhood Obesity: Are our children getting too obese?

2011-07-03T21:56:00.000-07:00

This is one problem that hits close to home. In May 2010, First Lady Michelle Obama of the United States was in full swing with her campaign against childhood obesity.

According to the Centers for Disease Control and Prevention and reports from the National Health and Nutrition Examination Survey, the prevalence of overweight children between 6-19 years of age is between 17-18 percentile in the United States. This is a disturbing global trend; the number of obese children has tripled over the past four decades across the world.

Why is childhood obesity a problem?

There are several medical issues directly associated to obesity:

1) Hypertension

2) Diabetes

3) Respiratory disease

4) Increased risk of injury

After a child turns 6, the chances that obesity will persist into adulthood increase by 50%. The sooner obesity is treated, the greater the likelihood that the individual can achieve a normal adult weight.

Is your child at risk?

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· Here are the known risk factors:

· Season (winter), population density (large urban areas) are associated with higher childhood and adolescent obesity.

· Both parents happen to be obese (body frame tends to be inherited).

· Levels of parental education and socioeconomic class.

· Dietary fat intake.

· Time spent watching television. The average American child watches approximately 25 hours of television per week.

So what contributes to childhood obesity?

· Diet: High-fat diets, irregular meals and inactivity continue to be primary contributors to obesity. Limit/avoid the “empty calories” like sodas, candy and chips.

· Inactivity: Inactivity is widely recognized as a contributor to obesity. Children aged 6 to 11 years watch 23.5 hours of TV per week and adolescents ages 12 to 17 years watch about 22 hours. A study published in the American Journal of Clinical Nutrition assessed the effects of reducing television watching and video game-playing in obese 3rd and 4th grade students. The results showed that the body fat level of the children who received the intervention for 6 months dropped significantly compared to the controls.

The Emotional Factor

· Children, like adults, can eat in response to moods. Emotions that commonly lead to overeating include sadness, loneliness, anger and celebration. Children can learn to identify their feelings before eating and control the “misinterpreted” urges to eat.

· Obese children report greater number of life changes (indicative of stress) compared with other adolescents. Depression, anxiety, social and behavior problems are commonly reported by obese children.

Exercise As The Solution

· A physical therapist can determine realistic weight loss or maintenance goals and help the child accept his / her natural body frame. Otherwise, he/she will constantly strive for an unrealistic weight, often leading to restrictive dieting, overeating or binging. Weight loss of one-half to 1 pound per week is realistic. If a child you know needs help, seek the services of a physical therapist, who can set goals that are small and attainable so that the child doesn't feel discouraged.

· Encourage daily activity in obese children. Sports participation contributes to improved fitness levels, specifically increased endurance, strength, self-esteem, energy and often, improved mood. Family involvement is crucial.

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A physical therapist can identify what (if any) changes family members must make to improve the health and fitness level of everyone in the family—not just the obese member. The parents must become good role models with their eating, exercise and stress management. Live for an attitude of "we're going to do this together."

For more information visit www.physioatdonmills.com or call us for an appointment at: 416-444-4800

Good posture for teens

2011-06-19T19:27:00.000-07:00

Find yourself telling your teen to “straighten up” all the time? Well, you are right. Poor posture in the teenage years causes muscle strain and may cause abnormal bone growth. Poor posture also can make your teen appear less confident. Teens may not always listen to suggestions from parents or adults. Proper assessment and a careful approach is best for teaching teens to practice correct posture.

Good Sitting Posture

Teach your teen to sit with their buttocks and back to the chair with the shoulders pulled back keeping their feet on the floor whenever possible. When standing, pelvis should be tucked in slightly with the shoulders pulled back, and the head looking straight as well with the ears parallel to the shoulders.

Computer/Video Game Posture

If your teen plays hours of video games or spends time on a laptop, their posture may tend to be curved or hunched over. Encourage your teen to spend only short bursts of time at these activities, preferably no longer than 20 minutes in one sitting. Encourage your teen to stand and stretch frequently to reduce strain on their back muscles.

Practice Good Posture Yourself

Be a mentor. It's important to practice maintaining good posture yourself. If you find yourself sitting improperly, comment on it to your child, emphasizing how you will correct it. Encourage your teen by pointing out the posture of those who practice good posture and how confident they appear.

Warning

In some cases, poor posture is an indication of a teen experiencing Scoliosis --- an abnormal curving of the spine. Scoliosis may not appear until your child reaches an adolescent growth spurt in their teenage years. Early diagnosis can mean earlier treatment intervention, which can prevent the curve from developing more severely. If your child complains of back pain, has trouble breathing or their spine appears visibly curved, these may also indicate your child is experiencing scoliosis.
If you are concerned about your teen’s posture, book an assessment with one of our qualified physiotherapists or chiropractors at Physiotherapy at Don Mills. For more information or to book an appointment visit www.physioatdonmills.com or call 416-444-4800

Arthritis treatment

2011-06-07T19:51:00.000-07:00

Suffering from arthritis pain? You need reliable, accurate information on safe, effective arthritis pain management. For years, arthritis patients were advised to rest and take pain killers and other medications. But times have changed, many medical and non-medical treatment options are now available.

Maintaining mobility is the key. The goal of any long-term arthritis treatment regimen is to keep you mobile for as long as possible. "Use it or lose it" has never been truer than in reference to arthritis. Too much rest can cause even more pain and stiffness, and thus more arthritis damage and limited mobility.

There is much more to arthritis pain relief than pills. Safe and effective arthritis pain relief can be achieved by utilizing a wide array of strategies such as physiotherapy, exercise therapy and aqua therapy. These treatments can be used singly or in combination with medication and other therapies like acupuncture. It is also important to know when to rest and when to exercise in order to keep yourself mobile and maintain the best quality of life possible despite your arthritis.

Physiotherapy at Don Mills now offers OsteoDynamics, a focused Osteoarthritis and Osteoporosis care program, with you in mind. Contact us for more information or check our website at www.physioatdonmills.com

Shoulder pain in golfers

2011-06-04T08:08:00.000-07:00

Shoulder pain and Golf

Shoulder pain in golfers is usually due to:
• Rotator cuff tendonitis, tear, impingement
• A-C joint arthritis
• Instability, scapular lag

Symptoms:

Pain in the shoulder or upper arm at various phases of the golf swing, night pain, pain with overhead activities.

Treatments:

Among the possible treatments are: Rest, Ice, medication, physiotherapy, cortisone, surgery

Do:
• Maintain proper strength and flexibility of the shoulder and scapular muscles (of both shoulders)
· Maintain flexibility of neck and hip and spine
· Warm up prior to the game and stretch after
• Slow down the backswing to reduce stress on the shoulders
• Consider adopting a flatter swing plane to sweep the ball off the turf and reduce the change of shoulder-jolting divots.

For proper assessment and treatment contact: Physiotherapy at Don Mills at 416-444-4800

Don Mills Physiotherapy Services

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