FAQ

Tennis Elbow (Lateral Epicondylitis)

Post author By naturalwaychiro
Post date August 24, 2023
Categories In Physiotherapy
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Tennis Elbow, also known as Lateral Epicondylitis, is a tendinopathy of the muscles at the outside of the elbow. Although the name suggests that it is caused by tennis, only 5% of all tennis elbow cases are related to tennis! The most common causes of this condition include computer use, heavy lifting, repetitive twisting of the forearm and vibration. It is characterized by outside elbow/forearm pain with activities such as gripping, lifting even just a cup of coffee, pouring a glass of juice and twisting.

Self management of symptoms can include limiting the aggravating activities, a tennis elbow brace to reduce the pain during muscle contraction, gentle stretching of the forearm and progressive strengthening with load management.

Tennis Elbow Exercises

Below is a simple stretch for the forearm to help with Tennis Elbow:

Forearm stretch

When the tendon is able to tolerate a load, we want to start with an isometric load (resistance without movement), progressing to an eccentric load (negative loading) to build muscle and forearm strength.

This is an example of an isometric exercise that may be performed.

Isometric forearm strength

A physiotherapy assessment plays an important role in diagnosing the condition and then determining the appropriate course of treatment. Physiotherapy intervention may include manual therapy, dry needling and exercise prescription.

What to do About Rotator Cuff Pain

Post author By naturalwaychiro
Post date August 24, 2023
Categories In Physiotherapy
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The rotator cuff is the name for a group of 4 muscles that provide strength and stability to the shoulder complex. The muscles originate at the scapula (shoulder blade) and attach to the humerus (upper arm bone). These muscles participate in almost every shoulder movement and also provide stability to the shoulder joint.

Common injuries include trauma (falls on the arm or outstretched arm) and overuse from overhead activities. As we age, the rotator muscles are victim to degeneration, impingement and tearing. Symptoms of rotator cuff injuries include anterior and lateral arm pain, pain with movement(lifting and reaching) especially above shoulder height, weakness and inability to sleep on the affected side.

Treatment includes activity modifications, pain management strategies and maintenance of mobility and function. Examples of some simple, early exercises that can be done to relieve rotator cuff pain are shown below.

Rotator Cuff Exercises

Pendulums

Scapular retraction

Wall Slides

As shoulder pain can have many causes, it is important to have a thorough assessment of your shoulder with a physiotherapist to ensure the most appropriate treatment for you. Treatment of your symptoms may include manual therapy, dry needling, and individualized exercise prescription.

What to Know About “Text Neck”

Post author By naturalwaychiro
Post date August 24, 2023
Categories In Physiotherapy
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Text neck is defined as an overuse syndrome, causing excessive strain on the neck from looking down at mobile devices or from sitting at desks on computers. It can lead to headaches, neck, shoulder and arm pain and stiffness. A contributing factor is the head forward position. This leads to excessive strain on the posterior aspect of the muscles and ligaments of the neck.

Prevention is key to managing text neck. This includes postural correction and avoiding prolonged static postures, optimal desk/computer ergonomics, limiting the time on devices and taking frequent breaks, and regular neck movements and stretches.

When looking at your ergonomics, the simple 90-90-90 position is the general rule. This means your elbows shoulder be bent at a 90 degree angle, your hips should be at a 90 degree angle and your knees should be at a 90 degree angle with your feet flat on the floor beneath your chair. This will help you avoid text neck.

Text Next Exercises

Basic postural exercise is the chin tuck as demonstrated below.

Chin tuck (insert picture)

Scapular retraction (insert picture)

Gentle neck stretches include:

Upper trapezius and levator scapulae stretch (insert picture)

As always, an assessment with a physiotherapist is important to determine the best exercises for you. Dry needling and manual therapy can also be used to manage your symptoms.

Best Exercises for Gluteal Tendinopathy

Post author By naturalwaychiro
Post date August 24, 2023
Categories In Physiotherapy
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Gluteal tendinopathy is characterized by lateral (outside) hip pain and tenderness. The pain can refer down the outside of the thigh. It is often misdiagnosed as trochanteric bursitis, however, recent research has found that the pain is due to a breakdown in collagen of the gluteus medius and/or gluteus minimus tendons. These muscles perform the task of taking your hip away from your body (abduction), hip rotation and assist with pelvic stability.

The condition affects both inactive and active people and is particularly prevalent in females (4:1 over males) over the age of 50. Symptoms are aggravated by lying on the painful side (although it can also be painful lying on the non-painful side), walking, climbing stairs, running and prolonged sitting and standing.

As the hip and buttock can feel tight, it can be tempting to stretch this area. This, however, can be counterproductive. The gluteal muscles and tendons are often weak and subject to compression and actually require strengthening in a guided progressive manner. This often starts with low tensile load isometric exercises. Isometric exercises add resistance without movement. A few simple examples of early isometric exercises for Gluteal Tendinopathy are shown below.

Gluteal Tendinopathy Exercises

An assessment with a physiotherapist is also an important part of the management. The subsequent treatment may then include manual therapy, dry needling and an exercise program specific to your current condition.

Anterior Knee Pain

Anterior knee pain may also be called patella femoral syndrome and is characterized by pain at the front of the knee, around the kneecap. It is a chronic condition that worsens with activities such as squatting, climbing stairs especially going downstairs, running and prolonged sitting ( also called movie goers knee). It is usually due to a combination of factors including overload of the patellofemoral joint, muscular imbalances (too tight or too weak muscles around the knee and hip), anatomical and biomechanical abnormalities of the lower limb.

Management of anterior knee pain includes both stretching and strengthening of the muscles of the knee and hip and may include taping or bracing. Quadricep training is particularly important, but must be done in a pain free manner. An example of early quadricep exercises are shown below.

Anterior Knee Pain Exercises

Gluteal strengthening also plays a vital role in the rehabilitation process. A sample of an exercise is shown below:

Lastly, releasing tight musculature around the knee joint and patellofemoral joint is also important. Foam rolling or rolling of the quadricep muscle and iliotibial band (ITB) can be of benefit.

Lastly, and not in the least, a physiotherapy assessment, followed by treatment specific to your symptoms , plays an important role. Treatment may include manual therapy, dry needling and specific exercise prescription.

Dry Needling: A Way to Treat Muscle Pain

Post author By naturalwaychiro
Post date August 14, 2023
Categories In Physiotherapy
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Dry needling is an invasive procedure where a fine needle, such as an acupuncture needle, is inserted into a trigger point in a muscle. Trigger points are irritable spots in muscles that can be tender and feel like little knots or lumps in the muscle.

Hyperactive trigger points can cause both local and referred pain and may also contribute to muscle weakness and restricted range of motion (ROM). The pain caused by trigger points is due to hypoxia (decreased oxygenation) and decreased blood flow within the trigger point. This can lead to pain and sensitization of the muscle and the nervous system.

Dry needling has been shown to decrease hyperactive muscle tone, improve pain and increase ROM. The mechanism is thought to be due to a local twitch response of the muscle being needled, the increase in local blood flow and oxygenation and the stimulation of a local and central nervous system response.

Dry needling is indicated for myofascial pain and the management of strains, tendinopathies and osteoarthritis. It is performed by a physiotherapist trained in the procedure.

When seeking the expertise of a skilled physiotherapist in Calgary, you’re not just accessing a service – you’re embracing a journey of transformation. Our qualified professionals are trained in the intricacies of dry needling, and their hands are guided by experience and a commitment to your well-being. Picture a life where pain is subdued and your movements are unrestricted. With personalized assessments tailored to your unique needs, our team stands ready to help you get back to optimal health and wellbeing.

Book a dry needling appointment one of our qualified physiotherapists in Calgary here. It’s an opportunity to regain control over your body, to feel the weight of discomfort lifted, and to experience the rejuvenating effects of dry needling.

Chiro vs. Physio: The Power of Holistic Care

Post author By naturalwaychiro
Post date August 9, 2023
Categories In Chiropractic
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When it comes to managing musculoskeletal conditions and promoting overall well-being, chiropractic care and physiotherapy are two popular approaches that often come to mind. Both modalities focus on improving physical function and reducing pain, but they differ in their philosophies and techniques.

While each has its strengths, combining chiropractic care and physiotherapy can create a powerful synergy, offering patients a holistic healthcare approach that can be highly effective in preventing and treating a wide range of musculoskeletal issues.

Chiropractic care primarily focuses on the relationship between the spine and the nervous system. Misalignments or subluxations in the spine can disrupt the body’s natural healing abilities and lead to various health problems. Through specific chiropractic adjustments, chiropractors aim to correct these misalignments, restore proper spinal function, and alleviate pain. Chiropractic care is often sought for conditions such as back pain, neck pain, headaches, and joint issues, along with overall wellness.

On the other hand, physiotherapy, also known as physical therapy, takes a broader approach to rehabilitation and recovery. Physiotherapists employ a range of techniques, including exercises, stretches, manual therapy, and modalities like ultrasound and electrical stimulation. They focus on improving strength, flexibility, mobility, and overall physical function. Physiotherapy is commonly used to treat injuries, aid in post-surgical recovery, manage chronic conditions, and enhance sports performance.

While chiropractic care and physiotherapy have their own unique strengths, their combination can be highly complementary. By incorporating physiotherapy into a chiropractic treatment plan, patients can benefit from a comprehensive approach that addresses both the skeletal and muscular systems. Chiropractic adjustments can help correct spinal misalignments and optimize nervous system function, enhancing the body’s response to physiotherapy interventions.

Furthermore, this integrated approach promotes a holistic view of healthcare, recognizing that the body is a complex, interconnected system. It acknowledges that optimal health requires addressing not only the physical symptoms but also considering the patient’s lifestyle, mental well-being, and overall quality of life. By combining chiropractic care and physiotherapy, practitioners can work together to develop personalized treatment plans that cater to the individual needs of patients.

The power of holistic care lies in its preventive capabilities. By addressing underlying issues and improving overall physical function, this approach can help prevent future injuries and reduce the risk of recurring conditions. Regular chiropractic adjustments can help maintain proper spinal alignment, while physiotherapy exercises can enhance strength and flexibility, providing a solid foundation for long-term musculoskeletal health.

In conclusion, chiropractic care and physical therapy offer distinct approaches to musculoskeletal health. However, when combined, they create a synergistic effect that enhances the effectiveness of each treatment and promotes overall health. By integrating chiropractic adjustments with physiotherapy techniques, patients can experience improved physical function, reduced pain, and a better quality of life. Whether you’re seeking relief from back pain or recovering from a sports injury, considering the benefits of this integrated approach can lead to a more comprehensive and successful treatment plan. Embracing the power of chiropractic and physiotherapy together is a step towards optimal musculoskeletal health and overall well-being.

Sleep for a Healthy Body: What We Know About Positive Sleep Hygiene

Post author By naturalwaychiro
Post date June 29, 2021
Categories In Uncategorized
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We can all agree there’s almost nothing more enjoyable than waking up after a refreshing, full night of sleep.

When it comes to sleep, there appears to be a healthy balance. Too little and we get irritable and can’t focus. Too much and we’re groggy and feel unrested. There’s something that happens to our bodies when we’re asleep. For all the research already done, we still cannot definitively say what sleep does for us.

That said, there are a number of things we know about sleep and its effect on our bodies.

Obviously, a good night’s sleep helps you to feel refreshed and gives you energy. Every night, we go through two different “styles” of sleep. Rapid Eye Movement (REM) sleep is characterized by a series of electrical flashes in your brain. There’s a lot of activity going on, and this is when you experience dreams and what causes you to move around during the night.

Non-Rapid Eye Movement (NREM) sleep encompasses most of the time you spend sleeping. During this time, your body’s temperature lowers and you tend not to move as much. In NREM, your body releases growth hormone which stimulates cell growth and regeneration. This is when your body’s tissues experience the most repair!

While we don’t understand how it happens, we do know that sleep is a key component of forming long-term memory. And likewise, better sleep patterns result in better cognitive functioning. A 2013 study from Nature Neuroscience examined the effects of sleep in adults and children. The study asked participants to remember a sequence of buttons. All participants were asked to recall the sequence later, some of them had an opportunity to nap before recalling, while the others had to stay awake. The group who slept could recall the pattern better than the group who didn’t (and it was the kids who scored best on the test).

In another study from the Journal of Cognitive Neuroscience, it was determined that taking some sleeping pills can increase memory recall…but only for negative memories. Taking sleeping aids decreases sleep spindle activity (bouts of brain activity.) This study shows us that by changing the physiology of your brain, you change how positive and negative emotions are stored.

We’ve only scratched the surface of what sleep can do for us, and there’s lots more to learn. There’s no doubt, however, that sleep is necessary and good for us. So when you settle down for the night, know that you’re doing something great for yourself!

Now it’s your turn: what does a good night’s sleep mean to you?

Share your experiences about sleep. How has good sleep impacted your life, your work, and your family? Add your comment below to join the discussion!

Resisting A Rest: Common Sleep Disorders

Post author By naturalwaychiro
Post date June 29, 2021
Categories In Uncategorized
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Most people have experienced an odd night of poor sleep due to stress, excess caffeine, or excitement. Usually, these sleepless nights lead to a grumbly, groggy, brain-foggy next day. It doesn’t feel good. Now, imagine experiencing that day after day after day.

For many Canadians, that’s a reality. There are a number of disorders that cause people to lose precious hours of sleep. Lack of sleep feels unpleasant and leads to decreased efficiency, increased anxiety, and can even change your physiology!

The good news is, many of these sleep conditions can be countered and normal sleeping patterns can be regained.

Insomnia Sleep Disorder

Insomnia is probably the best-known sleeping impairment. It’s defined by an inability to fall asleep, easily interrupted sleep, or early waking (without the ability to fall back asleep). Usually, these nights are followed by excessive daytime sleepiness, and symptoms such as increased moodiness, difficulty concentrating, and an increased sense of clumsiness.

Compared to past generations, we spend far more time in front of screens. A culprit contributing to insomnia sleep disorder may be the use of smartphones before bed. The light emanating from your phone shuts down the pineal gland, a very small part of your brain responsible for producing melatonin. Melatonin is the hormone that tells our bodies to fall asleep.

Checking Instagram to calm down as you snuggle into bed is actually powering down the part of your brain required to initiate sleep.

Sleep Apnea

Sleep apnea is a sleep disorder that occurs when your body loses the ability to breathe while sleeping. If you share a bed with someone, maybe you’ve heard them suddenly gasp, make choking sounds, or stop breathing altogether. This happens due to soft tissues blocking the airway and/or a discoordination of the breathing center in your brain.

Inadequate oxygen can create physiologic changes including mental health problems (depression/anxiety/mood swings/irritability), decreased ability to learn and remember, blood pressure changes, and increased stress on the heart.

A “Continuous Positive Airway Pressure (CPAP) Device” is the most common tool used by people with this sleep disorder. The CPAP is fitted to the nose and blows a continuous stream of air to help keep the airway open.

Restless Leg Syndrome

Perhaps, while settling in for the night you’ve experienced a strong urge to move your leg and no matter how you position yourself you just don’t feel comfortable. This sensation is so common it’s been titled “Restless Leg Syndrome” or RLS.

Sometimes restlessness subsides after a few minutes. But some people can’t erase this sensation and it becomes so bothersome that it keeps the person from falling asleep. This could happen as single, isolated bouts. And unfortunately for some, it is a recurring problem.

It’s estimated that RLS is felt by 15% of Americans, and twice as common in women. Like most conditions, there are triggers that exacerbate it (drinking alcohol or caffeine, or intake of nicotine increases the jitters). Exercising and stretching before bed may help to calm down spastic muscles and curtail the need to move. If you experience this syndrome, maybe try going for an evening walk before bed!

If you’ve overcome troubled sleeping, we want to hear from you! We want to know what tips you can offer the community to help with some of these common sleep conditions. Add your comment below… it might change someone’s night!

Auto Accidents

It started with a routine trip to the store.

Suddenly you hear a screeching of tires and the harsh sound of metal hitting metal. In the split second before you can brace yourself, you feel your car moving from some unseen force!

Hidden Damage

It’s tempting to minimize your own injuries because your car has sustained little or no damage. Research shows that occupants can be injured considerably more than what you’d expect from a dented fender or a broken taillight.

The Medical Solution

If you visit the emergency room, you may be given a clean bill of health because you don’t have any broken bones. You might get a prescription to reduce the muscle spasms caused by structural changes in your neck or lower back.

After what you’ve been through, you’ll need a health professional that truly understands soft tissue injuries, spinal biomechanics and rehabilitation strategies.

We Can Help

Whether it was a little incident in the parking lot, or two cars attempting to occupy the same space in an intersection, you need people who know how to work with lawyers and insurance companies.

If you’ve been in a car accident, give us a call. We’ve been through this many times. Not only can we usually offer drug-free care, we can help put this behind you once and for all.

Common Questions

Why do I have pain in my arms and hands? Because the nerves to the arms and hands exit the spine through the injured area of the neck, numbness and tingling are common. Even lower back pain can result directly from the trauma, or as a reaction to the loss of proper spinal curves.
Why did my headaches start more than a week after my accident? Whether you’ve been in an accident, stressed at work, or over-exerted yourself in the garden, your body is constantly adapting to the environment. When your capacity to adapt is exhausted, symptoms can appear. This can take days, weeks, months or years to occur.
Will I ever be normal again? Many chiropractic patients report improved spinal function and a reduction of their symptoms. Those who delay seeking appropriate care often discover that scar tissue and long-standing spinal instability increases the recovery period.

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