by Admin | May 17, 2019 | Injury Prevention
Laptops, smartphones, and computers—today’s hands are busier than ever before. But with our growing reliance on finger-thrashing technology, long-time, repetitive movements like typing and texting can wreak havoc on your hands and wrists, leading to a long list of issues, including tingling, numbness, stiffness, and pain. To help improve your overall hand health, here are some exercises from our physio downtown Vancouver for hand injuries. Make a fist With each hand, gently make a fist, wrapping your thumb across your fingers. Hold the position for 30 to 60 seconds before releasing. When you are done, spread your fingers out as wide as you can. Try to do this exercise five times each day for better range of motion. Create a claw A claw stretch is another hand exercise that can help boost flexibility in your fingers. Place your hand in front of you with the palm facing up. Then bend your fingers into a claw shape. Try opening and closing your hand into this position as quickly as you can in ten-second bursts. Stretch your wrists Wrist stretches are effective at helping to ease pain and discomfort. Begin by extending an arm in front of you with your palm facing down. Bend your wrist down, making sure your fingertips are pointing toward the ground. Hold the stretch for 30 seconds then switch arms and repeat the exercise. Perform these wrist stretches four times. Doing finger push ups Sounds silly, but to do this, try to imagine a spider doing push ups on a mirror. First, put your hands together in a prayer position and spread your fingers apart as...
by Admin | Oct 21, 2018 | Uncategorized
High productivity and a healthy workforce—you can’t have one without the other. And as company workloads continue to climb, the last thing any successful business needs is increased absenteeism and downtime, upsetting output and cutting into your bottom line. These days, many companies are including physiotherapy as an important part of employees’ health and wellness programs. Here are five workplace benefits of physiotherapy near me in Vancouver. Alleviates lower back pain Long hours crouched over a desk can lead to lower back pain, taking your staff out of commission indefinitely. Poor work posture is an ongoing issue for many workers that can cause this all-too-common problem in the office. Fortunately, a fully-trained physiotherapist will work with your staff and design a customized treatment plan to alleviate lower back pain. Eases headaches and migraines Headaches and migraines top the list of reasons for workplace absenteeism. Believe it or not, missed work due to migraines account for a loss of over $17 billion each year in the U.S. alone. If headaches are affecting your employees, a physio near me in Vancouver will conduct a thorough assessment to identify and correct any muscle or postural imbalances that might be contributing or causing staff headaches. Manages hand and wrist pain With the increasing use of computers, laptops, and other devices in today’s modern work environment, technology-related injuries like wrist tendonitis are on the rise. And as this trend continues to grow, hand and wrist pain is going to become more common. A physiotherapist will work with staff, providing insight and a host of treatment options to help get to the source of the...
by Admin | Sep 16, 2018 | Uncategorized
For both teens and adults alike, the return of fall also means a return to physical activities, especially team sports. But after a long summer hiatus, your body might not be ready to handle the tough sport schedule ahead. If you want to avoid unnecessary injuries and boost your team’s chance of winning, physiotherapy is an important part of any team’s fitness program. Whether it’s hockey, basketball, lacrosse, or volleyball, here are some of the reasons why sport physio in Vancouver will help keep you in the game and off the sidelines this season. A SportPhysio Improves strength and durability Team sports can be demanding. Physical activity can put your body through the wringer, adding extra stress and strain that can lead to injury—and a short season. A sport physiotherapist will help you improve conditioning and sustain the extra physical exertion. By strengthening your bones, muscles, joints, and ligaments, you’ll be better prepared to take on all that physical trauma. Prevent injury with local physiotherapy clinics Vancouver! Rotator cuff tears, knee sprains, and wrist strains—no player wants to be sidelined with a sports injury, especially when the big game is on the line. By working with a physiotherapist, your entire team will get the proper advice, exercise routines, and treatment plans to prevent season-ending injuries like cartilage tears and anterior cruciate ligament (ACL) sprains. Increase flexibility with physiotherapy Downtown Vancouver services Athletes depend on proper joint and muscle flexibility to excel at their sport. From swimming to baseball and everything in between, the body needs to be flexible to function at optimum efficiency. If you want to be on...
by Admin | Sep 7, 2018 | Benefits of massage therapy
Booked yourself a sports massage? Congratulations! There are heaps of benefits from massage therapy, from improved flexibility and reduced risk of injury to boosted recovery and alleviated muscle tension, just to name a few. If it's your first time coming for a treatment, here’s what you can expect at your first Vancouver sports massage. Health history Before the treatment begins, you will be asked to fill out a health history form. Once you are done, the therapist will review the form and ask specific questions about your health concerns and treatment goals. Make sure to tell the therapist if you are allergic to a particular essential oil or are taking any pharmaceutical medications that might affect treatment. Assessment After going over your health history, your Vancouver sports massage therapist will probably do an assessment. You will be asked to perform specific movements around the affected area to help provide the therapist with a clearer understanding of your situation. A thorough assessment will not only help your therapist properly treat your issue, but also shed some light on the cause of your symptoms. Treatment plan Prior to your massage, the therapist will design a treatment plan to meet your individual needs. Your Vancouver sports massage therapist will use a wide variety of techniques, including deep tissue, soft tissue, and trigger point release to help find you relief. During the massage Usually, you will lie on a massage table, covered by a sheet, a blanket or a large towel. Make sure to let the massage therapist know if you are too cold or want the music changed. During the session, the...
by Admin | Nov 30, 2017 | Knee injuries
Let it snow! Let it snow! Let it snow! Ski buffs everywhere just can’t get enough of the fluffy, white stuff. After all, what could be better than spending a glorious day out on the slopes, poles in hand, whooshing down a snow-packed mountain on a pair of skis? But before you head out to the mountains this winter, you’ll want to do everything possible to prevent knee injuries from happening. Falling, colliding, and improperly landing a jump can result in medial collateral ligament (MCL) or anterior cruciate ligament (ACL) tears and sprains, keeping you off the trails for a very long time. If you want to enjoy your favourite winter sport this season, here are some tips to help protect your knees from damage while you’re blazing down the ski slopes. Getting ready for the slopes whether that be skiing or snowboarding Exercise before you ski Regular exercise is not only great for your overall health and fitness, it’s also effective at protecting your knees from injuries. Exercises like circuit training, weight training, and isometric strengthening (in the “downhill position”) will get you ready for the slopes, lessening the chance of damage to your knees. Also, make sure to strengthen your quads and hamstrings. Working out these major muscles will help support susceptible knee ligaments. Looking to make the most out of your training program and avoid skiing-related knee injuries? Get some guidance from a personal trainer or a qualified physiotherapist. Take some lessons Skiing and knee injuries seem to go hand-and- hand. One way to prevent this from happing is to pick up a lesson from a...
by Admin | Oct 31, 2017 | low back pain treatment
Ouch, ow, argh, yeow—no matter how you spell it, low back pain hurts. And if you’ve yet to experience it, don’t get too comfortable—chances are, you will. Lower back pain is one of the most common conditions that 80% of adults will have to deal with at some point in their lives. To add insult to injury, people can have a rough time getting a handle on back issues because of all the misleading information floating around out there—some of it useless, some of it counterproductive, and some of it even dangerous. Here are 5 myths about low back pain to help shed some light on your recovery. Myth #1. It’s best to rest It’s only normal to want to sit or lie down when you’re dealing with low back pain. Heck, who can blame you? But spending too much time on your back can work against you, slowing the healing process. While you’ll certainly want to cut back on your normal physical activities, it’s important to keep moving. You’ll not only help recalibrate your back and abdominal muscles, but also reduce joint stiffness. Myth #2. Back pain will never get better If you’re going through a bout of low back pain, you know how frustrating waiting for the suffering to end can be. While occasional episodes of lower back pain can be common for many folks, the good news is that most cases aren’t chronic. As long as you follow the appropriate recovery advice, your back should be right as rain in no time. Myth #3. Sitting straight prevents low back pain By now, you probably know that...
by Admin | Sep 28, 2017 | Uncategorized
Frozen shoulder (also known as adhesive capsulitis) is a chronic condition that causes severe pain, stiffness, and loss of normal range of movement in the shoulder—hence the term “frozen.” Frozen shoulder is a common issue, affecting many people between the ages of 40 to 6o, but it’s more prevalent in women than in men. And without proper treatment, exercise, regular daily activities, and even sleep can be a challenge. To learn more about the causes, symptoms, and handy frozen shoulder pain treatments, read on. What causes frozen shoulder? Frozen shoulder can develop for a host of reasons, including injury, surgery, arm fracture, or chronic health conditions, like diabetes or a stroke. Scar tissue forms in the shoulder joint’s capsule, causing pain, stiffness, and inflammation. In many cases, however, the exact cause isn’t known—almost any shoulder issue can lead to frozen shoulder. What are the symptoms of frozen shoulder? The most common symptoms of frozen shoulder include stiffness and muscle and joint pain in and around the shoulder, as well as limited range of motion. Typically, there are three phases of frozen shoulder. Freezing (3-9 months): The shoulder becomes stiff and progressively more painful with limited range of motion. The pain is normally worse at night. Frozen (9-15 months) In this phase, shoulder pain decreases but the limited range of motion remains and sometimes even gets worse. Thawing (15-24 months): Here, the pain and stiffness are usually gone and normal range of motion will gradually return. How can I treat frozen shoulder? When it comes to treating frozen shoulder, clinicians or doctors may suggest using corticosteroid injections, over-the- counter painkillers,...
by Admin | Aug 15, 2017 | Uncategorized
Experiencing sore, swollen, and stiff knees? Join the club. Knee pain is extremely common, affecting an estimated one in four adults. From high- impact sports to regular wear and tear, injuries can happen at any time, doing just about anything. Whatever the reason, dealing with knee pain can be a frustrating ordeal for anyone, at any age. Some of the causes of knee pain There are many causes of knee pain. For example, anterior cruciate ligament (ACL) injuries can happened when the knee is twisted, resulting in dramatic swelling, severe pain, and substantial weakness in the knee, making it extremely difficult to support weight or even stand. Tendonitis (inflammation of the tendon) is also a common condition caused by overuse from activities like basketball or sprinting. Osteoarthritis is another reason for recurrent knee pain, often affecting the elderly and people who are overweight. The benefits of treating knee pain with physiotherapy Living with a knee injury is no picnic. Pain and swelling can limit your mobility, making even the simplest day-to- day activity a struggle. So, where does this leave folks if their knees hurt? There are a host of over-the- counter and prescription medications, creams, gels, and sprays you can use to treat your knee injury. But to truly get to the root of the problem, you’ll want to visit a physiotherapist. If you are one of the many who suffer from a knee injury, here are some reasons to choose physio Vancouver downtown for knee pain. Improves tendon flexibility: Overworking the tendon that connects the kneecap to the bone can cause inflammation and pain. Working with a...
by Admin | Jul 21, 2017 | Benefits of massage therapy
Imagine a forty-something man getting ready for work, his hand pressed firmly on his hip. Flustered, yet moving ever so cautiously, he hobbles across the room and gently sits on the edge of the bed. The man, struggling to bend over, reaches down to pick up his shoe and yelps, “Oh, my aching back!” Sound familiar? I’m guessing if you’re reading this, you’ve had your fill of back pain. You’ve done just about everything under the sun to ease your suffering—all to no avail. If back pain is affecting your quality of life, making even the simplest of everyday tasks a chore, here are some RMT downtown Vancouver tips for back pain. Avoid sitting on your wallet Having a full wallet, crammed with a big, fat wad of cash (or receipts or cards) come with its disadvantages, especially if you keep it in your back pocket. If this sounds like you, make sure to remove it before you sit down. Sitting on your wallet can unevenly tilt your pelvis, putting stress on your joints, and compressing your sciatic nerve. It can cause pain that starts from your lower back, but can send aches shooting down your leg. To avoid discomfort and reduce the stress on your body, beat the bulk by storing your wallet somewhere else. Limit the use of high heels shoes Sure, you got a super bargain on that beautiful pair of 4-inch high heels, but with that great deal comes a ton of agony. High heels (even just a couple of inches) are notorious for causing injury, taking a serious toll on your feet, ankles, hips,...
by Admin | Jun 24, 2017 | Benefits of massage therapy
Now that the weather’s warming up, more and more folks are dusting off their running shoes and heading outdoors. But all those extra summer activities can take a toll on your body if you’re not careful. Whether you’re a weekend warrior or an elite athlete, you don’t want to be sidelined with an injury. Sports and injuries seem to go hand-in-hand. But it doesn’t have to be that way. If you want to avoid sprains, strains, and pain this summer, here are some helpful Vancouver sports massage tips to help reduce injuries. Learn 5 Vancouver sports massage tips to prevent injuries Warm up before your game and cool down after your game Tight muscles are more susceptible to injury, putting a greater strain on tendons, joints, and bones. So make sure to properly warm up before training. Doing some low intensity exercise prior to your activities will help increase blood flow, decrease muscle stiffness, and reduce the risk of injury. Looking to curb post-exercise soreness? Don’t forget to take a few minutes to cool down after your game, training, or practice. Ten minutes of light cardiovascular exercise, followed by some stretching will go a long way toward keeping those annoying aches and pains from cropping up. Don’t ignore pain We’ve all heard the “no pain, no gain” expression. Truth is, you’re better off forgetting all about that one. Pain isn’t a sign to keep going. It’s your body’s way of telling you something’s wrong. So listen to it. Ignoring those nagging little aches and twinges can result in something far more serious, keeping you on the sidelines indefinitely. If...
