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Exercise

How to prevent the 7 most common sports injuries

Sports injuries are injuries sustained when playing sports or during exercise. They occur either as accidents or due to poor training practices such as not warming up or using improper gear. These are mostly caused by applying forces greater than a body part can structurally endure at one time or over a longer period. Common sports injuries involve soft tissue structures like ligaments, cartilage, muscles, and tendons.

sports injury in footbal

Types of Sports Injuries

Sports injuries include many kinds of injury suffered in other areas such as falls, car accidents and industrial accidents.

It is useful to classify them by type of injury:

Contusions

These are caused by direct blows onto tissues, particular muscle masses like the thigh. The local tissue and muscle cells are bruised and damaged, swell and become painful

Strains

These are tears in muscles or tendons caused by overexertion or over-stretching

Sprains

Joint injuries are from overstretching the ligaments around the joint, causing tearing, swelling, and pain. Mild ones can be self-managed, severe sprains such as ligament rupture require medical advice

Dislocation

These occur when one part of a joint becomes detached from the other, due to a very severe sprain. Requires medical advice

Fractures

Broken bones, either a minor one where a ligament pulls a piece of bone off or a major one involving main bone such as the thigh. Require medical advice

Head Injury

These occur when the head is hit by something or hits itself against something. Head injuries, even minor ones with few or no symptoms, are always serious and require medical advice

Spinal Cord Injury

This occurs when the spine is damaged significantly and leads to injury to the spinal cord within. These are medical emergencies.

Wounds

These can vary from blisters to large cuts in the body due to impact against a sharp object

Overuse Injuries

These are the most common sports injuries. Inflammation and pain are set up by stressing a tissue too much, too often or both.

Injuries can also be divided into acute and chronic, with differing approaches and treatments.

Acute and Chronic Injuries

Acute injuries are recent and happen suddenly during sporting activity. Signs of an acute injury are severe pain, swelling, limited joint movement, weakness, and inability to bear weight on the limb. Severe cases are obvious fractures and dislocations. They are treated commonly with ice, rest, compression, elevation and gentle movement. Fractures and dislocations require immediate medical care.

Related: Sports Injury and Middle Age: Common Issues that Can Slow You Down, But Don’t Have To

Chronic injuries are longstanding and due to repeated acute events which have not be settled fully in the athlete. They may swell, are painful on activity and often ache at rest but do not have much inflammation. Treatment is frictions, stretches, muscle strengthening, orthotics and altering the mechanics of the athletic action concerned.

The Seven Most Common Sports Injuries

These are:

Can Sports Injuries Be Prevented?

Many sports injuries happen as accidents during play such as collisions, ankle sprains or falls. These are difficult or impossible to prevent. But many could be prevented with some simple precautions. For example, to lower your risk of injury:

  • Make sure you are trained for the sport or activity. Fitness for sport is very specific so if you are fit for football you are not fit for rugby.
  • Perform at least five minutes of warm-up and cool-down before and after exercising or playing a sport
  • Use the right equipment, including any recommended safety gear
  • Don’t push yourself beyond your level of fitness
  • Avoid returning to sport or exercise too soon after an injury
  • Wear good shoes with suitable stability and cushioning
  • Avoid running on hard surfaces or up and down hill
  • If you have an injury or any pain, don’t try to push through it
  • Avoid being a “weekend warrior” by packing all your sporting activity into two days

Overuse Injuries in Sports

These are the most common sports injuries as sports people routinely overdo training and performance. They put up with small injuries until they get more severe and they are forced to stop or reduce their training. Overuse injuries are caused by repeated trauma, examples being stress fractures and tendonitis.

There are two categories of error which can lead to an overuse injury:

Errors of Training

This happens when we exercise too much and too quickly. Doing too much exercise (overtraining), doing too high a level too soon or performing actions too fast can cause an overuse injury.

Errors of Technique

Poor technique can mean you use much more strength than you need to and strain your joints as you perform an activity incorrectly. A repeated poor technique can then lead to an overuse injury.

Anyone can get an overuse injury but it is most likely as we get older, if we are returning to training or if we have increased our training recently. Most overuse injuries could be avoided if the right steps were taken.

How to Avoid Overuse Sports Injuries

A good approach to avoid overuse injuries can be:

  • Adding variety to your exercise regimen to avoid any one set of muscles being continually stressed over a long period of time
  • Pacing your increase in activity to avoid over-stressing your muscles, joints and tendons
  • Learning proper technique and using proper sports gear
  • Taking lessons can be a quick way of getting things right to start with
  • Using appropriate footwear that matches with your sports activity
  • Taking a rest from your activity from time to time to let your tissues settle

If you do have an injury, make sure you identify the exact cause of your problem so you can make changes to your activity and prevent it recurring. Get an expert physiotherapy opinion early to ensure the quickest recovery.

Once you feel the injury has healed you should not return to the potentially aggravating activity until you test your tissues to see if they are ready. You need a full range of motion, muscle strength, flexibility, coordination, and balance or you risk a repeat of your problem.

What to Do if You Are Injured

If you have a serious injury, such as a dislocated or broken bone or a head injury, you should seek medical attention. Go immediately to the nearest accident and emergency (A&E) department, by ambulance if required.

A moderate injury such as a ligament sprain or a muscle tear may still need medical attention. You should be guided by the amount of pain you have and your ability to use the injured part. If the pain is moderate or severe or you can’t use the injured part of your body normally, seek medical help straight away.

If you have a minor injury, you may be able to treat it yourself. An ice pack on the injured area for about 15 minutes can be used for up to eight times a day. A stretchy bandage can apply pressure to the area to help prevent or reduce swelling. You should always take care to see that it is not too tight to interrupt the circulation and don’t wear it at night. It’s essential to rest from the aggravating exercise or sport.

Anything but a minor injury will take several weeks to resolve before you are fit for performance again. Your injury should start to improve within 48 hours after the event. If it does not you should consult your GP, especially if you still have severe pain or the affected area swells badly or feels numb.

The PRICE Protocol for Acute Injuries

PRICE therapy is the best way to treat milder joint sprains and muscle strains in the first 72 hours after injury. Inflammation, swelling, and pain are reduced and your recovery time minimised.

PRICE stands for Protection, Rest, Ice, Compression, and Elevation.

Protection. Stop the activity causing the problem to prevent further damage. Crutches, splints, and supports may be used.

Rest. Be less active for a while to let the injured area settle and heal.

Ice. Use for 10 to 15 minutes up to eight times a day. Always wrap the ice pack in a wet tea towel or similar to prevent an ice burn.

Compression is very important to limit swelling. Crepe bandages are good but should not be tight enough to cause swelling or numbness and don’t wear it at night.

Elevation. Keep the injured area up above your heart to limit the amount of blood flow to the area and reduce swelling.

Sticking to the PRICE protocol can minimize your time to recovery.

How Sports Physiotherapy Can Help

Sports physiotherapy is a specialized branch of physiotherapy that deals with sports injuries and related issues. It is appropriate for men and women of all ages engaged in all kind of sports at any level of competition. Physiotherapists can manage minor and moderate sports injuries and may be involved in the rehabilitation of more serious injuries after medical management has done its job.

Sports Physiotherapy Patient Consultation

Sports physiotherapists have specific training and knowledge to treat acute, chronic and overuse injuries such as:

  • Sprains and strains
  • Bursitis
  • Knee pain
  • Ankle pain
  • Muscle pain
  • Tendonitis
  • Groin pain
  • Hamstring injury
  • Fractures
  • Dislocations
  • Workout injuries

Physiotherapists can help symptoms such as pain and weakness and rehabilitate the injured area. They will develop an individual treatment plan including exercises that promote strength and flexibility. They may also use massage and manipulation. The treatment plan will help you recover faster and avoid complications. And it will reduce your risk of sustaining other injuries in the future.

Sitting on a desk most of the day? You must read this article

 

Although it’s “just a desk job,” working in an office can wreak absolute havoc on our bodies.

If you’re someone who spends all day at a desk in front of your computer, you know exactly what I’m talking about.

Sitting for a desk job seems relaxing but actually, it is not. It is not easy and good for your body to sit continuously for long periods of time. The desk jobs could be more dangerous than what you may think.

According to researchers at Cornell University and the Cleveland Clinic Center for Spine Health,

Hunching over a computer is a leading reason why four in five women end up with crippling back pain at some point in their lives.

 

 

So, let’s take a quick look at few scary health risks of a desk job and then we will talk about how you can stay healthy while working in an office that requires you to perform your duties while sitting on a chair.

  • Muscular Skeletal Disorders
  • Diabetes
  • Cardiovascular Disease
  • Obesity
  • Poor PostureAches and Pains
  • Neck Issues
  • Carpal Tunnel Syndrome

What can we do to counteract this office life we have to live?

Alan Hedge, a design and ergonomics professor at Cornell, recommends you change to positions every eight minutes, and take a two-minute “moving break” at least twice an hour.

The best way to do desk job with relaxed body and mind is to perform yoga. You might be thinking how to spare time for performing exercises in such hectic schedule, but believe me here are some really easy and useful yoga exercises which you can even do at your workplace.

 

1. Wrist and Finger Stretches

Stretch your arms. Place your hands on the table, stretch your hands upward and bend backward with the other hand. Now start rotating your wrist, 5-10 circles inwards and outwards.

 

Working for long on a keyboard, builds up tension in muscles, tendons in fingers, hands, and wrist. So as to relax your hands and provide them proper blood flow, repeat this exercise after every 2 hours.

2. Seated Crescent Moon Pose

In this pose, stretch your arms touching your ears. Join your hands, stretching your fingers bend to right taking 2-3 long breaths. Repeat on the left side for other 2-3 long breaths.

This pose helps to relax your body so that you can return to your seat with a taller spine, a clearer head, and sharper focus.

3. Chair Pigeon Pose

Sitting on a chair for a long and hunching at a computer may cause neck pain. So here’s an easy and relaxing exercise that may help you to prevent this.

While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee. Maintain equal weight distributed between the sitting bones while staying in an upright seated position.

You should feel gentle to moderate stretch on the outermost part of the right thigh. Hold 5 to 10 breaths before switching sides.

4. Sit and Stand Chair Pose

When we are seated all day, it makes your legs stiff and causes pain in the knees.

Begin seated with your knees bent 90 degrees and your feet flat. Press down from your heels, trying not to move the feet in toward your chair or use your arms, and make your way up to standing.

From standing, slowly sit straight back down, refraining from leaning forward and/or from shifting the hips to one side or the other. Repeat 5 to 10 times.

5. Desk Chaturanga

Your desk can support your yoga pushups! Blasting out a few of these strengthening movements throughout the day reminds the muscles around your neck to relax while energizing the arms, which tends to go soft during the majority of the day.

Rest your hands about shoulder width distance on the edge of your sturdy desk, and step your feet back so your torso is a diagonal line to the floor. Your feet firmly placed, inhale as you bend the elbows to a 90-degree angle, hugging the elbows in towards the ribs.

Exhale and press your chest back up to the starting position. Repeat 8 to 12 times.

Yoga gives us relief from countless ailments at the physical level. The practice of the postures strengthens the body and creates a feeling of well-being. From the psychological viewpoint, it sharpens the intellect and aid in concentration; it steadies the emotions and encourages a caring for others.

If you’re working in a position that requires you to sit most of the day, it is high time you talk to our physiotherapists to create an exercise plan for you. 

If you want to book an appointment with one of our physiotherapists, click here to contact us today.

Increase in Sports Injury: Ankle Sprain Due to Increased Physical Activity

Ankle Sprain Due to Increased Physical ActivityOver the course of the past decade, an increasing number of people from all walks of life have become more active and more committed to exercise and fitness as well as to engaging in athletic and recreational activities. Although these individuals are enjoying solid health benefits through these activities, they are not without at least some risks. The reality is that the increase in physical activity has attributed to a rise in the incidents of sports injuries, including ankle sprain.

Diagnosing an Ankle Sprain

Ankle sprains account for an alarming 50 percent of all sports related injuries. They are the primary reason why people must take time off from a fitness program or participating in a sport or athletic activity.

There exist some common signs and symptoms of an ankle sprain. One or a combination of these symptoms may exist in any given case. These symptoms of an ankle sprain are bruising, instability at the ankle, swelling and plain. In some cases, a person may experience numbness of severe weakness at or around the ankle. If these two last types of symptoms exist, an ankle sprain may be accompanied by actual nerve damage as well.

If these symptoms exist, it is important that a person seek a professional examination and evaluation. This needs to be done promptly in order to rule out another problem — like a broken ankle. In addition, a proactive effort at obtaining a proper diagnosis also best ensures that proper treatment commences in a timely manner. The symptoms of a sprain are addressed most effectively when treatment begins promptly after an injury.

A healthcare provider, including a physiotherapist, may recommend an x-ray or MRI to confirm what is wrong with an ankle. These examinations work to confirm a sprain as opposed to a break or another type of issue.

Treatment of an Ankle Sprain

Once a diagnosis has been made of an ankle sprain, an appropriate course of treatment can be initiated. In many cases, such a course of treatment involves physiotherapy or chiropodist services . The ultimate goal is to promote a more rapid healing of the sprain and to quickly lessen and even eliminate the pain associated with the injury.

Oftentimes, a mantra called PRICE is followed as part of a physiotherapy regimen associated with the treatment of a sprained ankle. PRICE stands for Protection, Rest, Ice, Compression and Elevation. However, this represents only part of a comprehensive course of treatment.

A chiropodist will recommend other strategies beyond these conservative practices, including certain appropriate exercises, massage and other treatments and therapies. A chiropodist maps out a specific, individualized course of treatment for each and every patient seen that is afflicted with an ankle sprain caused by a sports or recreational injury.

Do your knees make a clicking sound when you do squats and lunges?

lungesAs part of a regular exercise regimen, you may do squats and lunges. Indeed, squats and lunges are beneficial forms of exercise. In recent times, you may have started to notice one or both of your knees making a clicking (or cracking) sound while you do squats or lunges. Naturally, you may be wondering what causes this sound and whether it is a symptom that requires professional attention.

The Cause of Knee Clicking Sound When Doing Squats and Lunges

Oftentimes sounds made by the knees when doing squats and lunges, as well as most sounds from other joints in the human body, are classified as “normal.” In the end, the mechanics of the knees and other joints simply make some level of noise — including clicks, cracks and pops — when they are in use. Provided a person does not experience any pain when the clicking (or similar) sound occurs when doing squats and lunges, the noise medically is classified as benign crepitus, according to the Mayo Clinic. (Benign crepitus essentially means harmless noise.)

Alleviating Knee Clicking Sound

Even though benign crepitus or a harmless knee clicking sound is not harmful (or typically indicative of anything unhealthy), it can be annoying to a person working out. The most effective way of lessening or eliminating a knee clicking sound is to engage in a thorough stretching routine before working out. In addition, enhancing strength training exercises that focus on the knees and legs represents another strategy to lessen this issue.

Massage therapy can also be useful in lessening or eliminating knee clicking sounds associated with squats and lunges. (In addition, a person garners an array of other benefits from massage therapy, including stress reduction.

Myth About Knee Clicking When Exercising

A very persistent myth surrounding knee clicking when doing squats, lunges or other exercises is that it can lead to arthritis. In fact, there is no support for such a proposition in medical research, according to the John Hopkins University School of Medicine.

Professional Assistance

If a person does experience pain together with knee clicking, that individual should seek a professional evaluation of the problem. Similarly, if a person is not experiencing pain but nonetheless has concerns about joint related sounds, a professional consultation is the course to take. In these types of situations, a physician or physiotherapist can evaluate the situation and provide an individual with useful advice and guidance.

Core Stability: Getting your core working effectively

“Core stability” is a buzzword regularly used by doctors and therapists. But do you actually know what it means and how to get your core working effectively?

Many people complain of back pain or hip pain when in actual fact the pain stems from a lack of true deep core muscles. These deep muscles lie in your abdomen, pelvis, and lower back, and support your spine as well as the rest of your body when moving. Imagine you are shooting a canon from a canoe; your canon ball will not get very far on a wobbly surface. Your body acts the same way, if your core is not stable, you will have less force and strength in the rest of your body. Your spine will also be left unsupported and vulnerable.

Core Stability

A strong core however acts as a corset to support your lower spine. These muscles help create good postural alignment, they control the movement of your spine, and they provide a base for the movements of your arms and legs. Having a strong core is important for carrying out all day to day activities, from walking, lifting, carrying, gardening and so on.

Pilates is a form of exercise to help strengthen your core muscles, and it is safe and effective. We at Square One Physio are able to teach you pilates exercises to strengthen your core muscles. Click here to book your appointment.

Physiotherapy- Your road to quick recovery from wrist fracture

Having a fracture of the wrist is one of the most common hand or forearm fractures. Falling down awkwardly or slipping on ice or involved in a motor vehicle accident are some common ways how a wrist can get fractured. Generally, wrist fractures are caused when it comes under a lot of sudden stress due to falling. The weight experienced by the wrist at the moment of contact with the ground is many times the body weight of the individual. Hence, the bones break under the stress.

Anatomy of the wrist

wrist anatomy

image credit- droualb.faculty.mjc.edu

The wrist is basically a joint between the bones of your hand and the bones of your forearm (ulna and radius). It consists of carpal bones which are attached to the forearm bones on the one side and the metacarpals of the hand. The bones are attached together with ligaments which make the wrist joint stable and limit excess movement.

What are the most common symptoms in wrist fracture?

Fracture of the radius is the most common type of wrist fracture. This happens during the fall when the end of the radius bone is pushed up and back relative to the rest of the forearm. This leads to a deformity of the forearm. Most commonly found symptoms in wrist fracture are:-

  • Acute pain– Pain in the wrist is the hallmark of a fracture. It is felt in the lower end of the forearm. It becomes worse by even slightest movement of the hand or rotation of the arm.
  • Tenderness
  • Swelling– Swelling is generally seen around the wrist and hand
  • Arm deformation– By raising the hand above the forearm, one can see the deformity of the wrist
  • Numbness– if the nerves are compressed or stretched, you will experience numbness in the fingers or thumb.
  • Bent fingers– This happens when the tendons in the wrist are trapped due to the fracture. This causes the fingers to bend and cannot be straightened.

The pain and swelling may continue for several days as your body heal gradually. The accident and the resulting fracture damage the muscles and tendons which take time to heal. Generally, when you go to your doctor, he advises you to put on a plaster or splints to help the bone heal on its own. Once your plaster or splints are removed, judging by the condition of the bone, he will advise you for physiotherapy to help recover quickly.

How can physiotherapy recover from wrist fracture?

Generally, when we receive patients with a recent wrist fracture, their casts have been cut off by their doctor. The pain and swelling have long subsided. The wrist is stiff due to the cast. The next steps in rehabilitation process are-

  • Getting the full range of motion as well as dexterity in the wrist, hand and arm.
  • Strengthening of muscles to prevent scope of future injury or recurrence of the wrist injury

You will perform various exercises under the supervision of our experienced therapists. The initial exercises do not involve putting any weight on your wrist. These generally include stretching of the wrist by moving it up or down. These help to gradually go away with the stiffness and bring range of motion.

Below are some of the exercises that you can do at home to begin with.

wrist fracture exercises

image credit- drfoot.co.uk

As your wrist heals, the exercises involve putting them under measured weight and stress to strengthen the muscles to help prevent future or recurrence of the injury.

Always remember that knowing the problem and its causes can go a long way in recovering quickly. If you are suffering from a wrist fracture, feel free to book an appointment with us by calling at 905-232-2202.You can also fill our online form here. We have an experienced team of physiotherapists who can not only help you recover quickly but also help prevent future occurrences. We have been present in Mississauga for over 14 years now and are conveniently located in the Square One area.

Rotator cuff injury and Physiotherapy

Shoulder Pain Treatment MississaugaThe rotator cuff is a group of muscles and tendons that join the arm bone to the shoulder bone and allows the shoulder to move and keeps it stable. Repetitive overhead motions can wear down the rotator cuff muscles and are thus a common cause of injury. It is quite common in sports like baseball and tennis, but the chances of these increase with age as well.
Injury to these tendons may result in:-

  • Rotator cuff tendinitis, which is irritation and swelling of these tendons
  • A rotator cuff tear, which occurs when one of the tendons is torn due to overuse or injury

These injuries often lead to pain, weakness and stiffness of the shoulder.

Guidelines to help recover from injury

Squareone Physio suggests that after a rotator cuff injury, one should follow the “RICE” methodology aid recovery-

  • Rest
  • Ice
  • Compression
  • Elevation

The combination of these help reduce the swelling and pain. Once the swelling has subsided and moving the arm is less painful, following exercises help in the healing process and help prevent “frozen shoulder” or range of motion loss.

Please Note: These exercises are for informational purpose only. If you are injured, please consult your physiotherapist before doing any of these exercises.

Doorway Stretch

  • Warm up your muscles by standing in an open doorway and spreading your arms out to the side.
  • Grip the sides of the doorway with each hand at or below shoulder height, and lean forward through the doorway until you feel a light stretch.
  • Keep a straight back as you lean and shift your weight onto your toes. You should feel a stretch in the front of your shoulder. Do not overstretch.

Side-Lying external rotation

  • Lie down on your side opposite to you injured arm
  • Bend the elbow of your injured arm to 90 degrees and rest the elbow on your side. Your forearm should rest across your abdomen.
  • Hold a light dumbbell and, keeping your elbow against your side, slowly raise the dumbbell toward the ceiling. Stop rotating your arm if you feel strain.
  • Hold the dumbbell up for a few seconds before returning to the start position with your arm down.
  • Repeat three sets of 10 up to three times a day. Increase reps to 20 when 10 becomes easy.

Reverse Fly

  • Stand with your feet shoulder-width apart and your knees slightly bent. Keep your back straight and bend forward slightly at the waist.
  • With a light weight in each hand, extend your arms and raise them away from your body (do not lock your elbow). Squeeze your shoulder blades together as you do so. Do not raise your arms above shoulder height.
  • Return to start and repeat three sets of 10.

High-to-low rows

  • Attach a resistance band to something sturdy at or above shoulder height. Be sure it is securely held so it doesn’t come lose when you pull on it.
  • Get down on one knee so the knee opposite your injured arm is raised. Your body and lowered knee should be aligned. Rest your other hand on your raised knee.
  • Holding the band securely with your arm outstretched, pull your elbow toward your body. Keep your back straight and squeeze your shoulder blades together and down as you pull. Your body should not move or twist with your arm.
  • Return to start and repeat three sets of 10.

Lawnmower pull

  • Stand with your feet shoulder-width apart. Place one end of a resistance band under the foot opposite your injured arm. Hold the other end with the injured arm, so the band goes diagonally across your body.
  • Keeping your other hand on your hip, bend slightly at the waist (do not lock your knees) so the hand holding the band is parallel to the opposite knee.
  • As if starting a lawn mower in slow motion, straighten upright while pulling your elbow across the body to your outside ribs. Keep your shoulders relaxed and squeeze your shoulder blades together as you stand.
  • Repeat three sets of 10.

While these exercises help recover from a minor injury, we strongly recommend that you consult a doctor or a physiotherapist in case of a major shoulder injury as it needs more attention.
For more information on shoulder pain or other types of injuries and recovery steps, please subscribe to our newsletter. You can also follow us on social media for latest news and injury prevention techniques.

How Lack of Physical Activity Affects Your Health and What To Do About It

scheduling exercise in daily routineMost people understand that factors such as obesity, smoking and poor diet increase the risk of developing chronic illnesses and other medical problems. What many people do not realize is that lack of physical activity, even in individuals who are not overweight, is every bit as dangerous to overall health.

Lack of physical activity significantly increases the risk of developing serious diseases and medical conditions, including hypertension, heart disease, diabetes, osteoporosis, gallstones, and colon and breast cancer. Inactivity is also linked to higher instances of anxiety, depression and other mental health-related conditions. Sedentary individuals are also more than twice as likely as active individuals to become obese.

The good news is that you can significantly decrease your risk of developing these conditions by incorporating more movement into your life. If you work at a desk job or sit for more than six hours per day, it is particularly important to increase your activity levels. Ideally, you should also perform exercises specifically designed to combat the effects of sitting. These added measures will not only reduce your overall risk of developing chronic disease; they will also help to fight or reverse other problems associated with prolonged sitting, such as back and neck pain.

The amount of activity you need and the exercises from which you will benefit the most are heavily dependent upon your individual circumstances, including your job, the number of hours per day you spend sitting, your current fitness and activity levels, and any medical conditions from which you already suffer.

A great way to make sure you are incorporating the most beneficial types of activity and exercises into your day is to use your health insurance benefits to schedule a physiotherapy assessment. Your physiotherapist will conduct a personalized evaluation and will work with you to create an exercise plan tailored to your unique circumstances and needs. Your plan will include exercises for both home and work that are designed to reduce the risk of chronic disease associated with a sedentary lifestyle. Your physiotherapist may also be able to provide treatment for existing physical pain or problems. Most importantly, you will receive the information you need to help you maintain a healthy activity level permanently.

Physiotherapy: How exercise helps in physio treatment

A skilled, experienced physiotherapist oftentimes takes a comprehensive approach in treating a patient. For example, a physiotherapist is likely to develop a treatment regimen that includes exercise as a component.

Types of Exercises in a Physiotherapy Regimen

pilates- physiotherapy exercisesBecause the treatment needs of each patient varies, a physiotherapist does not take a proverbial cookie cutter approach in the development of a an associated exercise regimen. A variety of factors come into play when it comes to the development of an exercise program as part of an overall treatment plan by a physiotherapist.

Factors that are taken into consideration include the type of injury or condition from which a patient suffers. In addition, a physiotherapist analyzes the capabilities of a patients and his or her physical abilities. In the end, the exercise course is designed to enhance the treatment of the injury or condition and cause a patient additional pain or discomfort.

Failing to Follow an Exercise Component of Treatment

exercise ball- physio exercisesA person being treated by physiotherapist must take the exercise regimen very seriously. No more would an individual stop take prescribed medication on his or her own initiative than should a person fail to start or stop a prescribed exercise regimen in physiotherapy.

Failing to start or stopping an exercise regimen can severely hamper the overall course of treatment and recovery. For example, exercise may be an important element of strengthening structures near an injured area. The failure to strengthen those structures through recommended exercise may not only result in a slowing of the healing and recovery process but could make the underlying condition even worse.

Consult with a Physiotherapist

As is the case with prescribed medication, when a patient has a question about some aspect of an exercise regimen associated with physiotherapy, he or she must schedule a consultation with the physiotherapist. An experienced physiotherapist will be able to address any concerns a patient may have regarding this aspect of treatment. In addition, by engaging in candid communication with a physiotherapist, a patient is best assured to that his or her course of treatment remains on track.

No time for exercise? Learn how to schedule exercise in your routine.

scheduling exercise in daily routineIn order to maintain overall health and well-being, everyone, regardless of age, needs to engage in some type of physical exercise. Procrastination, distractions or interruptions have a snowball effect. Days turn into weeks, weeks into months and people get no closer to making a point of getting fit. Everyday of everyone’s life has 24 hours. Consider the many moments that occur throughout the day that present the opportunity for engaging in some type of physical activity.

Some avoid increased activity because of physical restrictions. Consult with a therapist and discover how physiotherapy may provide welcome relief and enhanced mobility. Consider how an endless array of commercials interrupt a favourite television program. Think about the time spent venturing to and from work or travelling into or out of a store or shopping centre. Overcome the urge to believe that being too busy, or physically restricted, is an excuse for not seizing the moment to get healthy.

Scientific research revealed that repeated behaviours become habits. Some say that repeating an activity continually over a time frame of 28 days is all that is needed to make or break a habit. Take the first step toward a healthier lifestyle by purposely scheduling the first day toward fitness. Get through the day, then choose another. Start simple and build-up the intensity over time.

If regularly relaxing in front of the TV during the evening, use commercial times to perform simple exercises. Commit to doing so many crunches, lunges, stretches or push-ups during each two to three minute time frame. If the home contains a staircase, go up and down while commercials are playing. When going shopping or arriving at work, purposely park at the end of the parking lot and walk the rest of the way to the building. If trapped at a desk all day, every couple of hours, use the chair for stability if needed, and perform a series of squats or lunges. These are but a few of the countless methods of gradually becoming more active.

Check out our resource section to gain more information on keeping your body fit and healthy.
SquareOne Physio offers massage therapy and physiotherapy for sports injuries, personal training, motor vehicle accidents and sports massage. Don’t hesitate to book your appointment today and we will help you to get back to your normal routine!

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