Your knees play a key role in your daily activities, unfortunately it is one of the most common complaints your Ottawa physiotherapy clinic deals with. Here are four gentle ways to ease your knee pain:
Stretches and Extensions
Strengthening your glutes is an excellent way to help lessen pressure and strain on your knees. Your glutes are basically your butt muscles. Hip extension exercises can help strengthen your butt which will allow you to have the proper balance to ease strain on your hips and knees and avoid knee pain and injuries. You can work with your Ottawa physiotherapy clinic to learn how to do proper hip extensions to strengthen your glutes and ease stress on your knees and hips.
Your glutes are not the only muscles that can assist in avoiding strain and knee pain. The supporting muscles for your knees need to be stretched regularly in order to offer the flexibility you need to avoid pain. Stretches, that will keep muscles such as your hamstrings and hip abductors flexible, will allow you to maintain balance in order to avoid strain and stress on one particular area such as the knees. Working with a physiotherapist can help you learn the proper stretches required to keep these muscles flexible.
Toned Core
You always hear about having a strong core, and this refers to the area of your abdominal muscles. A strong core provides support for your back while allowing you to carry your weight more effectively. It will also help you avoid joint compression which leads to knee pain. The good news is you no longer have to depend on those nasty crunches for a strong core. There are many fun ways to strengthen your core from dance based exercises to kick boxing and from pilates to yoga. Slow and steady works very well for core development.
Weight
The more excess weight you carry the more stress you put on your knees. If you are overweight each pound you lose will reduce the pressure on your knees by four pounds.
Sensible Shoes
Sorry fashionistas, but those four inch heels aren’t doing your knees any favours. The arch found in high heels is not natural at all, and causes you to put more weight and strain on your knees then needed. Sensible flat shoes or custom orthotics provided bu your Ottawa physiotherapy clinic are highly recommended to help avoid knee pain, and if you must wear heels try and opt for a low kitten heel or wedge.
Your Ottawa physiotherapy clinic can offer expert advice on how to avoid knee pain as well as a treatment plan to assist with any knee pain you might be experiencing.
Many people are skeptical about acupuncture and other ancient or holistic medicines and treatments as they do not believe they actually work. However there is a reason that many holistic treatments have been used for thousands of years. For many people they have proven to be a very effective treatment to assist in living a healthier life. The acupuncture Ottawa acupuncturists offer, is a proven medical treatment. Recent studies have shown to be effective in assisting with a number of illnesses from tummy trouble to heart health. There are many ways that acupuncture can help you live a healthier life.
Balance
Acupuncture focuses on keeping a balance between mind and body as well as the body’s natural flow and energy referred to as “qi”. It is applied using a number of techniques including the insertion of tiny needles, pressure, heat and massage to stimulate acupoints in the body. The flow of energy through the body travels on meridians and an acupuncturist will place pressure on the areas that require aid due to energy blocks. Acupuncture removes the blocks allowing your natural energy to flow freely. Scientists believe this could be a result of the body’s natural response to release endorphins as well as an improvement to blood flow and brain activity.
Improved Body Function
When blockages are cleared it will improve your body’s function as well as allow your body to use its own natural healing powers to improve many different physiological systems. Modern research has shown that acupuncture aids in promoting health in your:
- Nervous system
- Endocrine system
- Immune system
- Cardiovascular system
- Digestive system
- Areas of chronic pain
- Sleep patterns
- Digestive function
- Sense of well-being
Respected clinical studies have confirmed the benefits of acupuncture as a valid and successful treatment for both physical and mental health including:
- Musculoskeletal problems
- Nausea
- Migraine headache
- Anxiety
- Depression
- Insomnia
- Infertility
With the relief of pain comes a happier more active lifestyle and when you are feeling better you will feel less stressed, lessening anxiety and worry. The reduction of many symptoms from headaches to tummy troubles will allow you to enjoy a healthier life and become more productive. The acupuncture Ottawa clinics offer, can improve many aspects of your life which will result in an overall sense of wellbeing.
If you or a loved one suffers from migraines or headaches you know that it can be a very painful and often debilitating experience. Many people are unable to work or remain active when a bad migraine headache sets in. If you are looking for alternative treatments to help you manage your migraines massage therapists can help treat your migraines using massage therapy.
What is a Migraine Headache?
Migraine headaches occur when nerves and blood vessels react to migraine triggers. Triggers can include certain foods, the smell of perfume or other sources of strong fragrance and even exposure to direct or flickering lights. Once exposed to these triggers a very painful unilateral headache will occur. A unilateral headache will affect only one side of the head which is one of the symptoms that separate a migraine from other types of headaches. In hand with the headache there are other symptoms that will affect the autonomic nervous system leading to vomiting, nausea, light sensitivity and sweating. Migraines can last for as long as three days.
How does a Migraine Appear?
Unlike other types of headaches a migraine will appear with warning signs that usually begin with visual disturbances. This is referred to as an “aura”. Once the aura appears the headache will follow and depending on the patient they can also experience nausea, vomiting and light sensitivity. Some patients will also suffer from emotional symptoms such as anger or sadness.
How does Massage Therapy Help?
Massage therapists can use a number of techniques to help treat migraines. Recommended therapy for migraines can vary depending on the patient and the massage therapist who can offer to work on a number of areas to help improve circulation, aid in relaxation and release serotonin to aid in relieving pain. Many different massage techniques can be used and you can work with your massage therapist to find which modalities are the most effective.
You can schedule a massage at the onset of a migraine as well as maintaining a regime of regular massage to help reduce the amount of migraines you experience.
If you are experiencing migraines, massage therapists can provide a treatment plan to help you manage your pain.
Running is associated with many injuries including repetitive stress, pulls and strains. However nothing will stop a steadfast runner from staying the course and continuing to remain focused on their goals and health. Here is an overview of the most common injuries runners face that Ottawa physiotherapists treat the most often:
Runners Knee
Runners knee results over time as the kneecap cartilage wears down. It is most noted when you go up or down stairs, squat or sit with your knees bent for long periods of time.
Stress Fractures
Stress fractures occur when a small crack in the bone appears, usually when you are working your body too hard. This will affect your shins and feet. Pain will worsen with more activity and therefore rest is required.
Shin Splints
Shin splints cause an annoying pain along the shin and are very common for people with flat feet. If you change your workout or even increase the distance you run or how often you run shin splints can occur. Physiotherapy & rest is a must when you suffer from shin splints or the pain will just worsen. Stretching and less activity following initial rest will also help.
Achilles Tendonitis
Achilles tendonitis is the inflammation of the tendon that attaches your calf and heel. It can cause pain and stiffness upon waking as well as during activity. It is considered a repetitive stress injury and is often a result of running hills & farther distances. Rest, ice and stretches will help alleviate the pain.
Muscle Pulls
Muscle pulls are small tears usually caused by overstretching. You may even feel it happening with a popping feeling in your leg. Good old fashioned R.I.C.E: rest, ice, compression and elevation are required for healing, followed by treatments and a specific home exercise program prescribed by Ottawa physiotherapists.
Sprains
Ankle sprains occur when you twist or turn over on your ankle. They too require R.I.C.E to allow healing. Physiotherapy will also help prevent recurrent sprains.
Plantar Fasciitis
Plantar Fasciitis is an inflammation at the bottom of the foot where a thick band of tissues reaches from toe to heel. If you have high arches you may be more prone to plantar fasciitis. Custom orthotics by an Ottawa physiotherapists can help alleviate the pain.
All of these injuries can be treated with the help of Ottawa physiotherapists who can set you on a course of recovery as well as assist in helping you avoid further injuries. They can share appropriate stretches and daily exercises to help keep your muscles toned and prepare them for your run, which will aid in your performance, balance and endurance.
Carpal tunnel syndrome causes numbness, pain and pins and needles in your hand and wrist due to pressure on your median nerve. It is often the result of repetitive hand movements common for people who use computers or are “gamers” but it can also result from pregnancy and other health conditions such as arthritis and diabetes. One of the most effective treatments for carpal tunnel syndrome is physiotherapy which would include:
Focused Treatment
An Ottawa physio clinic will focus on reducing the pressure in the carpal tunnel. Your physiotherapist can provide a treatment plan that will focus on lessening inflammation and also give you tips on how to reduce the pressure you are placing on your median nerve each day.
Exercise and Stretching
During your Ottawa physio sessions you will be given various exercises and stretches that will help to open the carpal tunnel. There are many nerve and tendon gliding exercises they can teach you to help restore unrestricted nerve motion. You will also have to work on the extension of your muscle and soft tissue. As pain begins to ease your Ottawa physio sessions will begin to focus on forearm, upper limb, wrist and hand strengthening as well as grip and pinch exercises and thumb abduction.
Rest and Lifestyle
As with most injuries it is important for you to try to rest your hand and wrist and this can be difficult if you use your hand for everyday work tasks. You require as little repetitive hand motions and heavy grasping as possible. As well working with your wrist bent down or out can continue to cause pain and inflammation. Further irritants to carpal tunnel syndrome include smoking, caffeine and being overweight. Your doctor or physiotherapist might recommend you reduce your caffeine intake as well as your weight. Other lifestyle changes would include quitting nicotine use.
Braces
Your Ottawa physio clinic might recommend a wrist brace if you are unable to avoid using your hand and wrist in order to decrease symptoms. Braces will keep your carpal tunnel as big and open as possible which lessens pressure on the nerve. It will also reduce pain and numbness during the night. Sleeping with the brace can keep your hand in a comfortable position to avoid further irritation and inflammation.
As you can see Ottawa physio clinics can offer relief from your carpal tunnel syndrome symptoms and improve movement and flexibility.
An excellent way to keep your body in tune is to seek the help of an Ottawa acupuncture clinic. Studies have shown that it is an extremely effective treatment for a number of conditions. Here are several of the most common reasons why people seek the help of an Ottawa acupuncture clinic.
Poor Overall Health
If you have been living an unhealthy lifestyle with little exercise and poor diet, chances are your health is not what it should be. By living an unhealthy lifestyle you are adding blockages in your body that disrupt the natural flow of your body’s energy; acupuncture focuses on removing these blockages. It works by applying pressure with the use of needles in specific areas by your health care practitioner certified in acupuncture.
Modern science has proven that acupuncture can resolve a number of health issues by clearing paths for the nervous system. It can also improve the function of the other systems in the body such as endocrine, digestive, cardiovascular and immune system. As your body begins to feel better you can embrace a healthier lifestyle and stay on track to have a great sense of well-being.
Injuries and Health Conditions
By visiting an Ottawa acupuncture clinic a number of injuries and ailments can be alleviated or resolved as it offers a safe and effective alternative to medication. Some of the medical conditions that can be treated include: allergies, asthma, migraines, morning sickness, skin problems, digestive issues, and musculoskeletal problems. Those who have suffered an injury or suffer from chronic pain can also see great improvements to their overall health, quality of life and pain levels with acupuncture treatments.
With more people living longer it is important to live a healthy lifestyle so you will enjoy good health for years to come. Acupuncture can help you feel better in mind, body and spirit.
Participating in athletic activities can be hard on our bodies, especially as we get older, are ill-equipped, or have not properly warmed up. Here are five common sports injuries athletes look to Ottawa physiotherapy clinics for help:
Plantar Fasciitis
This is caused by repeated stress and strain on your feet and is often a result of improper footwear or poor technique. You are also more susceptible to plantar fasciitis if you have flat feet, are overweight or are constantly on your feet for work or recreation.
The best way to relieve the pain and stiffness of plantar fasciitis is to roll your foot over something small such as a golf ball or water bottle. This will help stretch the fascia. By visiting an Ottawa physiotherapy clinic, athletes can seek further advice and treatment as required to help ease the pain and heal the problem.
Ankle Sprain
A sprained ankle affects the ligaments of the foot and occurs when you “turn or roll” over on your ankle which can cause tearing and bruising. This injury requires the use of the RICE treatment to help reduce inflammation and pain: Rest, Ice, Compression and Elevation. You should also visit an Ottawa physiotherapy clinic to have it further assessed and to find other exercises that can be used to help you recover, diminish the chances or recurring & avoid chronic problems.
ACL Strain
Your ACL is a ligament located in the middle of your knee and is a very common sports injury that is most likely to occur in sports such as soccer basketball and hockey. This injury mainly occurs when you move the wrong way, by hyperextending & twisting your knee.
Treatment does depend on the severity of the situation, and visiting a physiotherapist for assessment of the injury is highly recommended. After assessment a physiotherapist will recommend exercises & treatments required to help you heal and strengthen the area around your knee.
Quad Strain
Quad strains are an issue that can occur when you have not stretched or have pushed yourself too hard. The strain can range in severity from mild discomfort to severe cases where damage requires the use of crutches. Exercises and strengthening will be required to recover from most quad strains.
Lower Back Pain
Lower back pain will be experienced by most athletes at some point and can be caused by any number of reasons. In most cases back injuries occur due to improper form, especially when lifting or shifting position. If you would like to remain active it is important that you seek the assistance of an Ottawa physiotherapist to learn proper techniques, strengthening exercises and stretches that will help you avoid further issues.
If you lead a very active lifestyle a physiotherapy clinic in Ottawa can offer advice on how to avoid injury.
Tearing your rotator cuff is not enjoyable as it is responsible for a lot of the everyday motions we use. Specifically, a rotator cuff tear can cause problems when lifting and rotating with your arms. A tear can be a result of a single injury or be due to repeated “micro injuries” that will cause damage over a period of time.
Common symptoms will vary with the severity of your injury and can include mild to severe pain, clicking, weakness and limited range of motion. A severe tear may actually cause less pain if the pain fibres themselves have been torn.
If you are suffering from a torn rotator cuff, an Ottawa physiotherapy clinic can help you regain your range of motion, strengthen and alleviate your pain. Here are four ways to improve your chances of a speedier recovery:
Initial Pain Relief
Using a soft ice pack or a bag of frozen peas is a good idea to get the pain control started. Treatments at an Ottawa physiotherapy clinic will help with alleviating this pain. It is also important that you rest your arm and shoulder to allow the healing process to begin.
Physiotherapy
When it comes to a rotator cuff tear your doctor will advise you to seek treatment with a physiotherapist as soon as possible. An Ottawa physiotherapy clinic will assist you by offering the required exercises to strengthen your shoulder muscles again. Proper technique for stretching and exercises is a must to avoid further strain or injury. Your physiotherapist will first concentrate on range of motion with onsite exercises and stretching.
Home Exercises
During your treatment at an Ottawa physiotherapy clinic, your physiotherapist will determine when you are ready to continue exercises and stretches at home. Some of the most common exercises you will be expected to perform in order to recover will include Shoulder Blade Squeezes, Pendulum Exercises and Stretches.
As you progress your physiotherapist will increase the number of repetitions and offer more challenging exercises to improve your range of motion and restore scapular control.
Improve Agility and Strength
Once range of motion and scapular control are restored, your physiotherapy treatment will focus on improving your strength and agility.
An Ottawa physiotherapy clinic will play a key role in your recovery from a rotator cuff tear by providing the exercises, guidance and support you require to succeed and heal properly.
Massage therapy in Ottawa is becoming a more accepted therapeutic treatment that can aid patients with a number of issues. More and more doctors are encouraging patients to seek massage therapy to aid with both their physical and mental health issues. Massage does not just improve issues with sore muscles but can aid in relieving symptoms associated with many health conditions. Here are three ways you can benefit from massage therapy:
Stress Relief
Massage is recommended for stress relief as it can lower your blood pressure and heart rate while releasing serotonin, dopamine and endorphins. Endorphins make you feel good, while serotonin and dopamine help regulate your mood and help you feel more relaxed, ultimately allowing you to sleep better.
Injury Rehabilitation
Massage can help speed up the recovery process for a number of injuries and medical conditions. It aids with blood flow, as well as manipulates tissue that may become tight due to injuries. This will break down adhesions as well as help reduce any swelling.
Many pro athletes depend on massage as part of their sports injury recovery treatment as well as to help reduce stiffness and improve range of motion. The relaxing affects can also help with soreness and anxiety commonly following an injury or operation.
Recent studies have also found massage can assist burn victims by helping to reduce itching as well as depression all the while helping the overall healing process. People who suffer from chronic headaches or migraines can also benefit from massage therapy as it helps decrease the frequency of the headaches or migraines and helps ease the pain by increasing serotonin levels.
Improved Mobility
Massage works your muscles, tendons, joints and connective tissue which will help keep you flexible. With regular massages you can increase your range of motion and also keep your joints pain free. Massage is ideal for those who are older and wish to maintain an active lifestyle as it can help you avoid common injuries by increasing your flexibility and strength.
Athletes can also benefit from regular massage therapy as it aids with a number of common issues and even assists with improving performance. Those who suffer from chronic pain can use massage as a natural pain killer as it releases endorphins.
As you can see many people can benefit from massage therapy, and booking an appointment with an Ottawa massage therapist has the benefits of keeping you healthy and active.
There are many myths and misconceptions about acupuncture that can keep patients from benefiting from its healing effects. Here are six acupuncture myths debunked demonstrating Ottawa acupuncture is an excellent treatment for many health conditions:
If you are using needles it has to hurt.
If you stick yourself with a pin your skin will send a signal via your peripheral nerve that you have experienced tissue damage which then triggers the sensation of pain.
Acupuncture uses tiny needles which are inserted gently to specific spots on your body that trigger a feeling similar to a feeling of heaviness as opposed to the sudden sticking feeling from a pin. Even those who sense the needle would describe it more of a mosquito bite than a pin prick.
Acupuncture has no scientific reason to work.
Because acupuncture has been used for thousands of years there has been much research into the science and effectiveness of acupuncture as a legitimate medical treatment. Both the National Institute of Health and the World Health Organization view acupuncture as a valid treatment for many medical conditions.
Acupuncture is only for the “New Age” crowd.
In Ottawa, acupuncture is used by people of all backgrounds, ages and beliefs due to its proven effectiveness. Although you may think it is only for the “new age” crowd, it really is not, and it’s found to be beneficial for patients of all ages.
Acupuncture will interfere with my medication or medical treatment plan.
Acupuncture offers no ill or side effects and therefore is safe to use in conjunction with medication and other treatments and therapies. In fact, acupuncture in Ottawa is often used in conjunction with many other treatments to provide patients with optimum results for many different conditions.
Acupuncture’s effectiveness is all in the mind.
Acupuncture is proven to relieve pain through the release of endorphins, improve circulation, reduce inflammation, and boost the immune system.
If something doesn’t work the first time it doesn’t work at all.
Acupuncture is no different than many other medical treatments. It works differently for each individual and it also depends on the condition being treated. One person may respond immediately whereas other people will undergo a series of sessions that will provide a cumulative effect. As well, for those who do not have a chronic condition, once relief is achieved your treatments will be complete.
In Ottawa, acupuncture is a trusted treatment modality for many patients. It would be a shame for you to miss out on an effective treatment such as acupuncture due to some unfortunate myths.
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