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Physio Tips

Gardening Safety Tips

Compliments of the Saskatchewan Physiotherapy Association

  Gardening is not only an enjoyable past time but it is also a great form of physical activity.

  As far as physical health benefits are concerned, 30 minutes of gardening is equivalent to a brisk walk.

  Gardening is good for increasing or maintaining flexibility as these tasks require that you bend your joints and stretch your muscles.

  Lifting, shoveling and various other repetitive tasks in the garden strengthen your muscles and build up your physical endurance.

 

Preventing Golf Injuries

Back pain strikes most golfers at one time or another - even professional golfers all suffered from back pain.

Why so many back injuries? For professional golfers overuse is the main culprit. In recreational golfers failure to warm up, poor conditioning and faulty technique are common causes of low back pain.

At least 80% of the population has experienced low back pain at some point in their lives. This means that many individuals have pre-existing weaknesses in their backs that may be aggravated by golf. The bending and twisting nature of the golf swing along with other factors such as lifting clubs out of the car, leaning over the putts and bending over to place and pick up tees can all aggravate pre-existing back problems.

 

Tips on How to Prevent Snow Shoveling Injuries

Snow shoveling is an inevitable part of our Canadian winters and many of us do not give it much thought. It is, however, a very strenuous activity that can place severe stress on the heart as well as the spine. Research has shown that there is an increase in the number of fatal heart attacks amongst individuals shoveling snow following heavy snowfalls. Back injuries are also very common.

Shoveling snow has a similar intensity to jogging and racket sports. If you are out of shape and lead a sedentary lifestyle or have a history of back or heart problems, it may be best to avoid this activity and delegate it to someone else.

Not everyone, however, who shovels snow will suffer injuries and for many people it may be an opportunity to enjoy the fresh air and get a good workout. Safe snow shoveling requires the proper equipment and knowledge regarding the use of proper body mechanics and injury prevention.  

Ergonomic Tips for Laptop, Tablet and Smart phones Users

As technology evolves, many people are using mobile devices such as laptops, tablets and smart phones instead of desktop computers. Although great for their portability and convenience, the compact features of these devices force users into awkward positions. When these postures are prolonged the stress and strain on joints, muscles and other soft tissues of the body can result in aches and pains.   When using these devices, it is important to maintain neutral postures in the neck, back, upper extremities and lower extremities.

 

  • The ears should line up with the shoulders to promote a neutral neck.
  • The lower back inward curve should be supported by the chair.
  • The shoulders should be relaxed.
  • The elbows should be at 90° and close to the side.
  • The wrists and hands should line up with the forearms.  

Raking leaves does not have to cause back pain!

Although raking leaves can be a good way to enjoy
fresh air and benefit from moderate exercise, the dynamics of raking can often
lead to back pain. The prolonged repetitive motion of twisting, bending, lifting
and carrying can place excessive loads of the spine resulting in back injury.
It is important to use proper body mechanics while raking and bagging the
leaves, and to take frequent breaks. 
 

Hip and Knee Osteoarthritis – Physiotherapy can Help!

Physiotherapy can reduce pain and stiffness and improve function in people with osteoarthritis of the hip or knee. Physiotherapy treatment may include advice, exercise programs, joint mobilization, muscle reeducation, electrotherapeutic modalities, acupuncture, and gait training.

Dizziness and Vertigo – Physiotherapy can Help!

A recent Cochrane Review (2011) of 27 trials, involving 1668 participants examined the effectiveness of vestibular rehabilitation.

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