15 Tips for a Healthy Year

It's the New Year, and it's also time for a flurry of resolutions. You're probably thinking about how you can become healthier, be more pain-free, and move better than you do right now.

Great thought! To help you along, here are 15 tips to get you healthy this year:

1. A gradual, personalized exercise program that takes into account your anatomy and physiology is important. Your physical therapist can conduct an evaluation and assist with this.

2. Make yourself accountable to someone other than yourself. Log your exercises (either at home or at the gym) in a journal and inform your physical therapist about your progress.

3. Self-confidence is critical. Believe in yourself and your ability to become stronger, healthier and more functional. If you think you can, then you CAN!

4. Visualize yourself as being stronger, with increase energy, as if you already achieved your goals. Positive expectations of health, vitality and energy are helpful to improve your health and well being.

5. Drink plenty of water. Hydration is important for your blood, kidney, and joints.

6. Always seek qualified help. Expert supervision provided by a physical therapist is important, especially if you are recovering from injuries or medical conditions.

7. Be aware of what you eat. Fat has twice the caloric density of carbohydrates and protein. So limit your fat intake and consume a balanced diet containing lean protein, whole grains, fruits and vegetables.

8. Get into the habit of reading nutrition labels at the grocery store. Not all foods are created equal. Make a conscious decision to shop for natural foods and increase the variety of foods you consume. Most individuals have the same food habits. Deviate from your 'regular diet' and experience a world of fruits, vegetables, herbs and lean protein.

9. Never skip meals, especially breakfast. It is the most important meal of the day, so start your day right - with a healthy breakfast. It will get your metabolism going, and keep your appetite and blood sugar in check as the day progresses.

10. Find an exercise partner to help you stay consistent with your exercise regime.

11. Consistency is key - exercise at least 3-4 times a week.

12. Challenge yourself each week - gradual progression the only way to improve. Stay within the limits of pain. When in doubt, ask your physical therapist.

13. Make sure a 5-10 minute warm-up and a 5-10 minute cool-down are part of your home exercise routine. Don't forget to include stretching in the warm-up and cool-down to reduce the risk of injury.

14. Set specific goals for yourself (consult your physical therapist) and resolve to meet them.

15. Reward yourself for small victories, they are important milestones towards your 'larger goal'. Positive reinforcement is the best way to stay on track and reach your health and wellness goals.

New Year Resolution Mistakes To Avoid

Most individuals make some health-related New Year Resolutions (I will start exercising, lose weight, quit smoking, reduce alcohol intake, etc). Most people also face the same roadblocks. The good news is that all of these can be easily remedied.

There are three main reasons for failed New Year Resolutions and this is something we can help you with:

1. Absence of a structured plan of action (a firm, focused routine will help overcome this)

2. Low self-confidence (we help you by setting small, progressive goals and encouraging you with positive reinforcement and accountability)

3. Poor time management (we empower you to make the best use of your time, with a program personalized for your health and fitness needs)

Most Resolutions Fail Unless...
Did you know that a majority of New Year Resolutions end in failure? Manage your expectations. Remember that the road to health is a marathon, not a sprint to the finish line. Be patient and take progressive, sustainable steps towards your goal. Some examples for you to consider:

1. If you are planning to run a marathon, make sure you set a short term goal - walking/running 3-4 times a week.

2. If your resolution was to lose 15 lbs, a good first step is to avoid the morning bagel, cream cheese and coffee and opt for fruit and green tea instead.

3. Instead of depriving yourself from your favorite foods, resolve to eat a healthy combination of fruits, vegetables and lean meats, allowing yourself to indulge in your favorite foods once every other week.

4. Instead of "going to the gym to exercise", call health professionals like us and ask for an evaluation, so you can start a structured exercise program under the supervision of a physical therapist.

If one of your resolutions is to improve your health and wellness this year, then we look forward to serving you as your trusted physical therapists. We will set reasonable goals, hold you accountable and empower you with confidence by designing a structured, personalized exercise program. Such a program is engineered to improve your muscle strength, flexibility and endurance.

We look forward to working with you this year and will do everything we can to improve your health and well-being.

How Can a Chair Save Your spine?

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 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 ideal 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 with your physical therapist to help you find the right chair for your specific needs.

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.

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 at at time. 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.

If you experience any discomfort from your current chair, take precautions to prevent serious injury. The following warning signs often result from extensive computer use or prolonged sitting at your desk and should never be ignored:

• Numbness, tingling or weakness in the arm, hands or wrist

• Shoulder pain

• Neck pain

• Headaches

• Low back pain

• Numbness, tingling or weakness in your legs

If you experience any of the symptoms mentioned above, talk to your doctor. As they say, prevention is better than cure and that's where we come in. 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.

And our winner is...



The winner of our "Be Our Back to Life Star!" contest is Mrs. Réjeanne Scullion, a patient at the Action Sport Physio West Island clinic.

"Alain, thanks to you and your wonderful team, I'm painlessly swinging like a 40 year old! Who says age is a handicap?"

Mrs. Scullion wins a $50 Action Sport Physio gift card.

Contest

Send us a short testimonial with a photo showing an accomplishment or a challenge you took up following your treatments. You could win an Action Sport Physio gift card.

We will also publish the big winner's picture and text in our Action-Reaction newsletter in the fall.

To participate, simply email us your photo and text to info@actionsportphysio.com before July 31st, 2011.

Is Your Handbag Causing You All That Pain?

A new fashion trend is emerging, one that can cause more pain than you may realize – it’s those trendy, oversized bags (purses for women, and handbags for men) that wreak havoc on the human body.

There’s nothing wrong with being trendy. The trouble begins when you start loading up these bags with your laptop, wallet, shoes, cell phone, water bottle, magazine, make-up, and some work-related documents – and carrying all this everywhere.

Before you know it, there’s a nagging pain in the neck or shoulder that may even radiate down the arm. Carrying the extra weight may cause problems in two ways:

1. It pulls on a web of nerves that can cause aching or shooting pain from the neck down the arm.

2. Every time you sling your bag over your shoulder, the upper back muscles that stabilize the shoulder blade struggle to counterbalance that weight; eventually, they get overworked until a small movement like giving someone a hug or reaching for the phone causes sharp pain.

Carrying 10 extra pounds on one side of the body can cause the trunk to tilt sideways to compensate, causing more stress for your lower back. As the stiletto heel is to your foot, the designer handbag is to your upper back.

Your Physical Therapist Can Help You

As your physical therapists, we want the best for your health. Here are some tips that will help you stay injury-free.

1. Posture - This matters more than anything. The ideal stance is shoulders relaxed, back upright with no leaning to either side.

2. Strength - Strengthening the right muscles makes a big difference. Not sure what your muscle imbalances are? We can help. Call our office today to see what your muscle imbalances are and which exercises are ideal to keep painful days away.

3. Strap-Hanging - If your bag has a strap that rides diagonally across your body, use it. That should distribute the weight better, and you don't have the feeling it will slip off, so you're less likely to hike your shoulder. Also, swap sides so you're not always using the same shoulder.

4. Switch It Up - Pack as little into the bag as you can, the bare essentials. Also, try to vary the bags and the weight you carry.

5. Don't Ignore Pain - If your bag is big and heavy, and your posture is far from ideal, you might be on your way to an injury. Frequent neck stiffness, headaches, and pain radiating down the arm may develop. If you notice any of these symptoms, and if ice and rest don't help, leave your bag behind. It's time to head over to our clinic.

Your Best Bag

We recommend that your purse (or handbag) should not exceed 10% of your body weight. So a bag that's more than 5 pounds when empty is a bad start.

If the load is excessive, your head and neck jut forward rather than staying over your shoulders. This can lead to headaches, neck tension, and back pain.

Things to look for in the right purse:

• Avoid long-straps – they cause the purse to bump you at the hip and may slip down the shoulder (causing you to hunch up the shoulder).

• Short-handled bags/purses should be:
• Over the shoulder, tucked under your arm
• Over the forearm, or
• Held in your hand.
• An over-sized bag is dangerous because it invites you to put lots of things in it, which can get pretty heavy.
• Try placing your things in a way that minimizes any twisting of the trunk when you look in your bag to find something.

Skier's Thumb

A lot of us are eagerly looking outside the window every morning as of mid-November just hoping for that first dusting of snow that signals skiing season is finally close. But as you're packing up your poles and heading off to the slopes, it pays to keep in mind that a great skiing season is one without injury.

While we may hear more about lower body injuries when it comes to skiing, injuries to the thumb are approximated to make up 5 -10% of the total (Foye, 2010), and if not properly managed can have devastating consequences. Skier's thumb occurs when the thumb is forced backwards away from the hand, causing damage to the ulnar collateral ligament that connects the bones at the base of the thumb. The ligament can be fully or partially torn, and sometimes may pull a piece of bone off resulting in a small break known as an avulsion fracture. Simply falling on an outstretched hand can cause this type of injury, but it is much more likely to occur from a fall with a ski pole in the hand, which is why it is strongly correlated with skiing.

Skier's thumb typically presents with pain at the base of the thumb which worsens with any movement, swelling and possibly bruising in the area, difficulty using the thumb to grasp and soreness if you touch along the inner side of the thumb. If you incur some of these symptoms, skip the wait at the doctor's office and book an emergency appointment with a physiotherapist. By asking you specific questions about what happened at the time of injury and by observing the area and performing specific tests, your physio can confirm a diagnosis and help you make a plan for treatment.

If there is any possibility of a break, you will be sent to have X-rays taken. If the physiotherapist suspects that the ligament is fully torn

then you will be advised to see an orthopedic doctor to send you for more testing in the form of an MRI or ultrasound to get an exact picture of the damage. In cases where there is a complicated break or the ligament is fully torn, surgery is essential to repair the lesion. If the ligament is damaged but still attached (a partial rupture), or if there is a small piece of broken bone that has not moved out of place, it can be treated conservatively, that is, without surgery. In these cases you will be immobilized in a brace for around 4 weeks. Your physio will provide treatment to speed up the healing, decrease the pain, help you with your mobility and strength, and finally make sure you are fully recovered before returning to skiing to prevent the injury from recurring. Don't be fooled; the thumb may be a small area but it is essential to have it in top shape for many of your activities, not limited to skiing. Studies have shown that injuries requiring surgery that do not get it may result in permanent disability of the joint (Heim, 1999), so don't risk ignoring your symptoms.

It is great to know what to do in case of an injury, but knowing how to prevent it can save you a lot of trouble. Skiers should be trained to drop their poles before they land from a fall. This simple act will significantly decrease your chance of suffering from skier's thumb. Furthermore, you are safest using poles with finger grooves, without any restraining devices such as a wrist strap.

Finally, if you are returning to sport after a thumb injury, a taping of the joint or a protective brace could mean the difference between hitting the slopes all season long…or being stuck waiting until next year.

Best of luck this season!

Heather Little, physiotherapist, Action Sport Physio West Island

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Sources
Foye, P. Skier's Thumb. eMedicine [online]. Revised Aug 31, 2010. (Cited Dec 8, 2010).

Heim, D. The skier's thumb. Acta Orthopaedica Belgica. Dec 1999; 65(4):440-6.