Research outcomes to date, have generally been mixed regarding the benefits of stretching.  Particularly regarding its’ role in injury prevention and more specifically as it relates to athletic performance.  But as studies continue, and we realize that most of our population does not consist of elite athletes, we can begin to discover the true value of stretching beyond the role of lengthening our muscles.
​
Whether you are an elite Olympic athlete, a full-time gardener, a teenage skate-boarder, a grandparent keeping up with the grandkids, or you sit behind a desk all day at work, a common question that should be answered before embarking on a regular stretch routine is…why?

​

What is the purpose of stretching?  
​

• Injury Recovery - To restore range of motion and function and to help manage pain post-injury.

“We know that even minor injuries can cause adhesions in the fascia, which mean the layers of this tissue may become “stuck” and lose their ability to glide as they do in healthy connective tissue. These issues can accumulate, with pain leading to reduced mobility and activity, and reduced mobility and activity contributing to worsening pain, resulting in a persistent cycle of deterioration or exacerbation.” (1) 

Also, “Research in animal models has shown that stretching has anti-inflammatory effects in several types of inflammation, and we need to understand better if this holds true in humans.” (1) 

• Injury Prevention - micro-break stretches incorporated throughout the day, can help balance tissue exposure to repetitive and sustained tasks of daily living, and within occupations considered high riskfor repetitive strain injuries such as carpal tunnel syndrome.
  ​
• General tissue health maintenance – Regular stretching to maintain full mobility of structures that cross the joints, can ensure optimal joint health, and can effectively assist with the management of conditions such as osteoarthritis (OA).
  ​
• Cardiovascular health – to assist with the management of blood pressure. 

“A new University of Saskatchewan (USask) study has found that stretching is superior to brisk walking for reducing blood pressure in people with high blood pressure or who are at risk of developing elevated levels,” (2) thus sparking the interest for more research to uncover more specifics as to exact mechanisms behind these results.
And just as the purpose for stretching can be highly variable, so can the tissues it affects.

Exactly what are we stretching?

Structures affected by stretching include:

• Muscle tissue
• Connective tissue, including ligaments and fascia, which serve as the links among the muscles, bone, blood vessels, and organs in your body.
• Nerve tissue including that of the Central Nervous System, dura and peripheral systems.

And just as the type of tissues being stretched can vary, so can each tissue’s response to being stretched.  Therefore, it is also important to focus on: 

How are you stretching?

General Stretching guidelines include:

• Warm up for a few minutes first so your muscles stretch more easily (walk briskly, march in place, or do another physical activity).
• Balance your stretches by doing them at least two to three times on each side, taking turns.
• Keep good form and posture, being purposeful about targeting the area you are focusing on.
• Breathe throughout each stretch — never hold your breath.
• You should feel slight discomfort and a pulling sensation, but not pain, with each stretch.
• Never bounce while stretching — hold steady till you feel the stretch and try to relax while holding.
• In the case of stretching to recover lost range of motion, always balance it with strengthening in the new available range to minimize risk of re-injury.
  
  

As studies continue, we will likely continue to see that it is important for a well-balanced therapeutic wellness program to not only consist of cardio and strengthening training, but also a component of stretching. Ideally, with purposeful breath awareness, as well as mindfulness of movement and alignment to be considered most effective.
​
“While research points to the various mind and body approaches for managing stress, stretching is an appealing option for those coping with social distancing measures because it’s something you can do daily, at home, and it can positively impact your health. (1)

Curious to know more about Stretching - let us know how we can help!

~ Elizabeth Stefanyshyn-Alonso, Physiotherapist

A beautiful round of golf starts out a little bit stiff, but feels fantastic by the 3rd hole.

• By the 10th, that hip starts to act up again, the one that is always a little touchy.
• Or the shoulder that doesn’t appreciate it when the ball is sliced.
• This hypothetical person hasn’t done anything wrong, but may be wondering how many more games they’re going to get in this year.

Even if we’ve done something hundreds of times over our lives, we still need to consider what we’ve been doing recently. And if that time leading up to Golf season hasn’t included some level of more vigorous activity it’s no surprise that the muscles and joints may complain at first. 
 
Strategies that can help prepare us all for what’s ahead:

1. Pace Yourself
While we clearly remember spending hours outdoors or running that 5km while keeping our breath steady, the body may no longer be adapted to those activities after the last several months of winter. A lot of people who start out running for the first time, or after an extended break, will find difficulty getting the right pace for their heart rate and their breathing capacity. This can be assisted by having a way to measure these things such as:

• a heart rate watch or
• the “talk test” for jogging
  
  When it comes to less obvious exercise/activity like gardening, having a timer set at 20-30 minute intervals to check in with your body can be very helpful.
  
  While we would all like to get everything done as quick as possible, steady progress is still progress! 
  
  Pacing isn’t just for the activity or the day either, take a minute and think about your week.
• Is there enough time for rest and recovery planned?
• Have you been getting enough rest between all your activities and projects? 

2. Variety Is Your Friend
While it is tempting to get that home renovation or gardening project done on the one day of the week where the weather is nice, or the one weekend of the month that everyone is available, see what you can do to avoid doing the same activity repetitively without anything to mix it up.  

This is particularly relevant for things like walking, cycling, and running.

If you’re finding that the hips, knees, shins, or ankles aren’t loving the volume of activity that you’re doing, consider a different pace to stay active while allowing for adequate recovery.

Even if you’re an avid runner, consider a day of cycling, or a day in the gym to provide a different stress to your body and tissues.  


3. Don’t Stop. Instead, Modify and Adapt
If you are surprised by an ache or pain following the first round of gardening, landscaping, or golf, don’t necessarily put yourself on the bench. Try your activity again, considering your pacing, and a variety of movements that you can still perform comfortably. Even the aggravating activity can be useful if we do it a little slower and with some breaks sprinkled throughout.  

This happens to a lot of people who first start out in the gym. They’re very ambitious for the first couple of weeks, but quickly burn themselves out without a plan.

Fearing that they’ve injured themselves, they take 1-3 weeks off from activity and then start the whole process over again when they try it for the second time.

Remember, the body adapts to a lack of activity just as easily as it adapts to regular activity. So instead, consider smaller bouts of activity and mixing it up so that you can stay active while your body goes through the adaptation process. Once you get through the first few steps things can fall into a more comfortable routine. 
 
I hope that this provides some food for thought when it comes to planning out your spring and summer activities. Finding ways to be more active is incredibly important this year and with a little bit of planning it can be an enjoyable way to take advantage of the upcoming opportunities.
 
As always, if you have any questions or comments. Please feel free to leave them below or contact the office for more discussion. 
 
-Trent, PT

Urban poling, alternatively known by its’ generic name “Nordic Walking, ”is an activity that has been popular in Scandinavia and other parts of Europe for years.  Initially developed as a method of off-season training for skiers, it rapidly gained popularity among people of all ages and fitness levels including pre-school children and seniors, and for good reason!
​
It takes the simple activity of walking and incorporates the use of poles to assist in propelling your body forward, making it a great total body exercise for just about anyone.  In fact, evidence-based research supporting the clinical rehabilitation potential of Urban Poling in treatment of:

• Post hip and knee surgery
• Osteoarthritis, Osteoporosis, Rheumatoid Arthritis
• Parkinson’s, Multiple Sclerosis, Traumatic Brain Injury
• Spinal conditions
• Return to work, Soft Tissue Injuries, Sports Injuries
• Older Adults
• Respiratory Conditions
• Cancer Rehab
• Cardiac Rehab
• Mental Health and
• Fall Prevention,
  
  

has been available for several years.

In addition to this activity’s benefits in assisting with the general recovery process and effective management of many chronic conditions, its potential to promote an active lifestyle throughout the lifespan is priceless.

As I approach my own senior years, I find myself cultivating an even deeper appreciation for the concerns conveyed to me by many of my clients, regarding the perception or stigma that can often be associated with the use of canes, crutches and walkers. Despite the obvious benefits these walking aides can provide in the form of safety and maintaining independence, their use can unfortunately initiate a transition or a milestone with the potential to have a negative effect on a person’s self-worth. An effect that is highly variable among individuals and can perhaps never be fully understood unless you experience it for yourself.

Though certainly not appropriate in all circumstances, the use of walking poles can be an opportunity to bridge this transition in a way that helps represent ability versus disability.  It can motivate toward exercise despite the limitations one may have with their chronic condition, while at the same time addressing:

• Core strength
• Upper body strength
• Improved cardiovascular health
• Increased walking tolerance with motivation to walk further, faster and more frequently
• Stability and balance
• Improved postural alignment
• Factors related to fall prevention
• Decreased pain
• Weight management goals
• Psychological benefits
• Reduced impact on knee joints
• Increased potential for back country trekking
  
  

Like any other form of exercise or activity, reaping the maximum benefits of Urban Poling does require matching the appropriate equipment to your individual needs and incorporating the proper technique in your practice.  If this sounds like an activity that you, or someone you know might be interested in, stay tuned for this information and more in my upcoming blogs.  …And let’s go!

Elizabeth Stefanyshyn-Alonso, Physiotherapist

Reference:  Urban Poling – Activator course for rehab professionals
https://urbanpoling.com/old/programs-events/community-programs/professional-training/urban-poling-activator-course-for-rehab-and-wellness-professionals/
 

Most babies start walking independently between 11 and 14 months of age.  It’s a basic, yet highly functional skill thatrequires1000 plus hours of practice to master.  The developmental milestones that immediately precede walking, serve to strengthen the back and core muscles, establish balance, assist with co-ordination and build up confidence until no further conscious thought is needed to perform the activity. 

It’s actually quite amazing how our nervous and musculoskeletal systems are so complex in organizing all the right joint movements and muscle actions in order to propel us forward with minimal effort. Auto pilot or cruise control essentially settles in.

As we journey through most of life, it isn’t very likely that we will give this gift of locomotion much of a second thought. However, rest assured there will certainly come a time when it will be to our advantage to review our skill level when it comes to walking.

Whether you are recovering from an injury, from surgery or are simply being challenged by factors that can occur alongside the blessings of advancing years, pain, joint restriction, arthritis, nerve compression, neurological disease, depression or poor balance can all directly affect the quality of your walking or gait pattern. Regardless of the cause, considering the value that walking offers toward our independence and overall general health, any deficits that affect mobility should be promptly addressed. 

A few key considerations for maintaining longevity in your stride:

1. Be aware of ongoing or progressive limitations– If following an injury you find that your mobility, strength, balance, endurance or speed are not progressively improving over time, or if you are experiencing symptoms that can be described as sharp, persistent or progressively worsening, seeking help to identifying the area of limitation early can often mean the difference between effective treatment strategies with resolution and long-term deficits.
   
   
2. Remain active within reason–Unless symptoms are sharp, in which case you most likely won’t be able to bear weight, or your gait pattern is significantly altered sot hat it is affecting your balance and safety, keep moving.  Occasionally following an injury, we can be tempted to rest more than is necessary for optimal recovery.  Your body is designed to move, and doing so within reason will improve circulation, promote healing and allow you to remain aware of changes to more effectively self-monitor your own recovery. That first step can often guide the entire course – with even small steps taken consistently over a period of time, adding up to a favorable recovery.
   
   
3. Use assistive devices when necessary –Using a cane, walker or other assistive device is intended to restore or improve your mobility by keeping you active while keeping you safe during recovery.  Contrary to what some may believe, it simply will not cause you to become weak by way of dependence. If your gait pattern is significantly altered by your current restriction, the inefficient movement that results by refusing to use a device can often have a negative effect on other areas of the body.  This may in fact lead to a longer recovery time.
   
   
4. Seek to maintain ongoing support – The support of immediate family, close friends, and even organized walking groups can help with motivation.  All the virtual groups that have emerged since the onset of COVID-19have helped to create a social structure and support network that can also help to benefit your mental health, particularly during this difficult time of ongoing isolation and social distancing. Having consistent support available can also be great in terms of an ongoing assessment strategy. Changes that might be difficult to recognize in ourselves can often be easily identified by those who have the privilege of spending time with us.
   
   
5. Set concrete realistic goals for yourself –It is always easier to get somewhere when you know where you are going and how to get there.
   
   

As it currently stands, my long-term goal is to walk and possibly even continue running well into my retirement years, and I plan on doing it the only way I know how…one step at a time. Since the onset of COVID-19, setting aside some time every lunch hour to appreciate where my feet can take me, has been a concrete step that has been well worth it both physically and mentally.  It helps to keep me accountable in practicing what I preach, while at the same time clocking kilometers toward a virtual pilgrimage to Camino de Santiago, until my family and I can complete it in person post pandemic.

What are your goals?  We’d love to hear them!  If you feel that you might have mobility issues that are holding you back, give us a call.  We’re here to help.

​
~ Elizabeth Stefanyshyn-Alonso PT

It turns out that I really like talking and writing about exercise these days, so that’s what I’m going to stick with!

I have been having a recurring conversation with patients throughout the last several years, but more frequently during these difficult months that we’ve all been going through. Everyone generally agrees that exercise and activity are good for them and have the potential to improve their daily lives, but where do we find the time and energy? Understandably, everyone has felt extra demands on their time and energy, making it difficult to add even one more thing into the day.

When we first take up jogging, it’s difficult. Difficult to breathe, difficult to keep the pace, difficult to know when to stop and how far to go. When we first try to lift weights, it’s difficult. Difficult to remember all of the steps, all of the cues, and all of the rules to do it safely. To top it all off, with both of these activities there is the potential to do too much and end up more sore than when you started!

And when people are tired, the last thing they want to do is deplete their dwindling energy by lacing up the shoes or driving to the gym. “I would do it, if only I had the energy.”. Now this is an interesting concept. I’ve come to think of exercise much the same way that I look at savings and investments. Exercise, like savings, begins by making a decision that you want things to be better in the future. And like savings, it starts with an initial sacrifice to get the process started. It can be difficult or impossible to imagine where you’re going to find the money to add to your savings, just like it can be hard to imagine when you’re going to find the time or energy to exercise regularly. After a few deposits, the savings gets easier, most people don’t even notice what is skimmed off of their usual spending, it becomes nearly automatic if you stick with it. Exercise follows a similar curve. The initial investment is certainly difficult in terms of time and energy. Then you have to deal with the almost inevitable muscle soreness, or DOMS (See my previous blog post on the subject), but what you can get in return is very exciting.

Unfortunately, there’s no known way to skip the part where you have to do the hard stuff and get started. VERY fortunately, like savings, this gets easier and easier with repeated effort. This effect builds to the point that exercise actually starts giving energy and time back! There comes a time when the exercise invigorates and energizes a person. There comes a time when the body is capable of doing much more than just “Get through” the day. Some of the time that is lost when you run out of fuel is returned once the exercise habit is established. The exercise starts paying you back, but only after the initial period of investment.

Luckily, while savings can take months or years to really get going, exercise is more forgiving. On average, people need about 6-8 weeks of exercise to start to see the real fruits of their labours. It doesn’t  that you can’t feel some improvements much sooner than that, but this seems to be the average time it takes to get over those initial hurdles and see the beginnings of the exercise dividends. And then it only goes up from there. Once the routine has been established and the exercise “money” starts rolling in, you can continue to invest and grow at a more rapid pace. Once you know how to run a 5km race, the 10km is just a matter of planning your training. Once you can lift 50 lbs, the next 10 lbs are right around the corner.

Much like savings, the best time to start was 20 years ago, but the next best time to start is today.

If you have any questions about exercise or about maintaining a healthy lifestyle, please feel free to contact our office. We would be more than happy to talk to you!

~ Trent, PT

As we move through the phases of reopening and are able to resume some of our favorite activities, it is important to prepare our bodies and allow them the recovery they need to safely resume these activities. Here are a few tips to help get you back into doing what you love:

1. Gradual return
Understand that you have just taken a 3-4 month break from these activities. Your body and mind need time to ramp back up again. Start with low intensity workouts or activities and after a week or two begin to build back up. You may need to begin with only 1 or 2 days per week and then gradually increase the number of days per week you
are exercising.

2. 3 key components
Return to fitness requires 3 key components – cardiovascular exercise, strength training, and flexibility. Each component is essential and all 3 should be included as you build up your activity level.

3. Rest Days
Your body needs rest time to recover and heal itself. Initially, begin with at least 2-3 rest days per week and always have at least 1 rest day as part of your weekly routine.

4. Warm Up and cool Down
A good warm up and cool down can help prevent muscle soreness after activity and will make your muscles more work more efficiently. Daily stretches can really help with mobility and also have a large beneficial effect on mood and energy levels.

5. Focus on Technique
Regardless of the activity you are performing, proper technique will minimize the chance of injury and post-activity soreness.

6. Listen to Your Body
There is a difference between “hurts so good” and” hurts not so good”. Don’t push through discomfort as it is often your body’s warning sign that a muscle or joint is not handling the starin that is being placed on it.

7. Sleep
As you return to activity your body will be working harder and burning more energy. Because of this, you may feel more tired than you had been previously. Give your body the sleep it needs to recover and keep your fresh.

8. Have fun!
Not much is more daunting than returning to an activity that you don’t really enjoy. This may the perfect time to start a new activity or participate with a friend to add some social benefit as well.

Any questions, please be sure to reach out and ask!

~ Trevor, Physiotherapist

It is generally well-known that we need to be active to stay healthy and prevent health problems such as heart attack, stroke, diabetes, and musculoskeletal problems.  However, it is less common knowledge how active we should be and what actually constitutes physical activity vs. exercise.

Physical activity can be defined as any movement that is carried out by the skeletal muscles that requires energy. In other words, any movement we do is actually physical activity. Exercise, on the other hand,  is structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a type of physical activity. 

The amount of physical activity recommended by the World Health Organization (WHO) varies with a person’s age.  Kids need more physical activity to help develop their bodies including muscles and bones.  The recommendations according to WHO are:

5-17 Years Old

• At least 60 minutes of moderate to vigorous intensity physical activity each day
• Additional health benefits occur if more than 60 minutes of physical activity per day
• Most of the daily activity should be aerobic
• Vigorous-intensity activity should be at least 3 times per week (strengthens muscles and bones)

18-64 years old

• At least 150 minutes of moderate-intensity aerobic physical activity per week or at least 75 minutes of vigorous-intensity aerobic physical activity per week
• Aerobic activity should be in bouts of at least 10 minutes duration
• For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week
• Strengthening of major muscle groups 2 or more days per week

Age 65 and above

• At least 150 minutes of moderate-intensity aerobic physical activity each week or at least 75 minutes of vigorous-intensity aerobic physical activity each week
• Aerobic activity should be in bouts of at least 10 minutes duration
• For additional health benefits, older adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week
• Strengthening of major muscle groups 2 or more days per week
• Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week

Examples of moderate-intensity physical activity include brisk walking, bicycling, swimming, mowing the grass, heavy yard work, social dancing, conditioning machines (e.g., stair climbers, elliptical, stationary bike).

Examples of vigorous-intensity physical activity include jogging/running, swimming, jumping rope, conditioning machines (e.g., stair climbers, elliptical, stationary bike), sports (e.g., soccer, basketball, football, racquetball), aerobic dance or spin cycle classes.

The take-home message is that activity does not have to planned and structured exercise to be beneficial.  Incorporating physical activity into your day can occur in many ways:

• Standing for periods of time instead of sitting while doing computer work
• Taking the stairs up or down instead of the elevator
• Parking further away in a parking lot, requiring a longer walk from vehicle to destination
• Walking to mailbox instead of driving
• Taking stretch breaks every 20-30 minutes while doing work at a desk or reading

 
By making physical activity a priority in our lives, we can improve our quality of life while preventing many health issues.  If you have any questions regarding physical activity and exercise or need some help getting started, let us know.  We would be happy to help.

~ Trevor, PT

I guess if I really think back, I’d have to say my journey with running started in elementary school.  Small town Saskatchewan track and field meets were the highlight of the school year for a farm girl who grew up with an ethic of work first, play later…if there’s any time left.  Now what student to this day, doesn’t jump at the chance to miss a few classes in exchange for some time in the great outdoors?  Of course the fond memories I have of the meets may also have something to do with the fact that I managed to collect a few red ribbons in the process. I believe that my ability to run fast at that time, may have had more to do with my growing up alongside two older brothers who were always a bit faster, and let’s just say a bit more energetic than I.  In some instances, you just learn how to run fast out of shear necessity.  The fact that our path from the house to the school bus was also a quarter mile run, probably didn’t hurt the training process either.

Now that was many years ago and I can honestly say that I’ve had an off and on relationship with running ever since. However, lately it’s been one of the activities that I’ve come to value a great deal in my life, and today I’d like to share with you my 5 top reasons why.
 
1.      Simply, because I can - Anyone who’s been through any type of surgery, lengthy illness, or major injury can perhaps relate to the feeling of having taken something for granted that was previously performed so automatically.  Never a second thought about getting around with independence and ease, whether it be walking, running, or even driving, until it typically comes as a surprise out of nowhere that it’s no longer an option. However, once recovery is achieved there is no greater feeling than being able to return to doing something whenever and wherever you want, and if you’re really lucky, at whatever pace you want again. It really causes you to stop and view your freedom and mobility, among other things, in a bit of a different light.
 
2.      For my mental health – Research, time and again, has revealed that running, along with other forms of exercise, promote physiological changes in your brain that include “neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being.  It also releases endorphins, powerful chemicals in your brain, that energize your spirits and make you feel good.” (1)  I find it allows me time to recognize and process my triggers and stressors, and convert them into time spent re-fueling and healing through the self-care of a simple run. I’m also motivated knowing that running:

• releases hormones to elevate my mood
• increases my breathing rate which means increased oxygen supply to my “gray matter”
• is my chance to do something proactively to manage stress, anxiety and ward off the symptoms of depression beyond the dependence of medication alone

 
3.      For my physical health -  Working my way to 55 this coming year, I’ve become increasingly aware of the need for even more focused attention on my cardiovascular health.  The fact that running, allows me the opportunity to take an active role in managing my:

• blood pressure
• cholesterol
• and in reducing my chances of some forms of cancer,

gives me added peace of mind in knowing these are factors I can have a direct influence over, by the choices I make.  As our body goes through some of the unavoidable processes of change both hormonally structurally, I also know that the impact of running will help me to not only continue managing my body weight, but also to keep my bones strong and healthy to reduce my chances of developing osteoporosis, and it can also help slow the process of OA.  One study indicates that “running significantly reduced OA and hip replacement risk, due to, in part, running’s association with lower BMI (body mass index).” (2) Of course I recognize that running isn’t for everyone, but by increasing your body awareness through the help of a physiotherapist as well as your physician, you can learn if it is right for you.
 
4.      To set an example – Who else can join me in saying that it’s not always easy to walk the talk, or in this case…the run.  If you’ve ever tried to convince someone to stay healthy, while at the same time not putting in the best effort yourself, I can tell you that it just doesn’t work.  Of course there will always be what might seem like more important things to do than getting out for a run, or for any other form of moderate to vigorous exercise for that matter, but as your children get older and you start to experience them following your lead, do as I say and not as I do just won’t cut it.  While sometimes it can take a ton of effort both mentally and physically, being consistent with running has been something that’s helped me feel that I’m doing my best to be the change I would like to continue seeing in my family.  Now one of the best things that has come about by putting in the extra effort, is that at some point a transition has taken place, and now my family has become my biggest source of support to help keep me accountable.  When you eventually find your husband, who has never considered himself a runner, saying that he’s looking forward to our run at the end of a long work day, you realize it just all balances out in the end.  To top it off, when your teenage daughter lets you include her in signing up for a 5 k run as a family activity, even when she feels that running is not quite her thing, well I’m going to take that one and just run with it!  Nature vs. nurture, whether running or any other regular activity, family will tend to follow suit in living a healthy lifestyle in the long run.  Is anyone else getting a kick out of my run puns or is it just me?
 
5.      To support a worthwhile cause –Last but certainly not least, when you know your actions and efforts are not just for your benefit, but are also helping to support others in your community, it’s a win, win.  So one way our family has discovered that works to maintain some momentum and accountability in our training, lies in setting some realistic and worthwhile goals to keep us on track.  For instance, we were recently among the many that took part in the Annual Heartbeat Run & Walk, with funds raised this year going toward the Saskatoon Children’s Hospital (3), a cause that not only our city, but our entire province and has been privileged to see come to fruition.  Registering to run for a cause continues to have rewards for us, far beyond setting personal bests, and I’m hopeful that our team of family and friends that continue to join us in this endeavor, will continue to grow over the years to come.
 
In closing, I suppose I should confess that when it comes to me and running, to this point it’s been outdoors or nothing, and since I consider myself a fair weather runner I typically pack in my runners for the winter.  Now that doesn’t mean I don’t enjoy our great Saskatchewan winter, it just means that I trade in my runners for a pair of cross country skis and look forward to enjoying Saskatoon’s beautiful golf courses from a different perspective.  Having said that, for some reason our daughter is now trying to convince us that signing up for a run in the snow would be fun.  What have I done?  Wish us luck!
 
What’s your activity?  Whether it’s running, walking, dancing, cycling, skiing, swimming or all the above.  Whatever it is that keeps you interested to keep you active, just get out there and do it!  You, and your family deserve it!
 
~ Elizabeth Stefanyshyn-Alonso PT
 
(1)   https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
(2)   https://www.ncbi.nlm.nih.gov/pubmed/23377837
(3)   https://raceroster.com/events/2019/21669/saskatoon-heartbeat-run
 
 
 
 

August long weekend is now behind us, retail stores are setting out their fall displays and back to school preparations are kicking into high gear. With the birds no longer chirping their 3 am alarm outside our bedroom window, it’s hard to ignore that the season of less daylight hours but definitely more spectacular color on the trees is fast approaching.  For all of you yard and garden enthusiasts, this means that it’s not only time to reap the rewards of your summer labour, but it’s also time to put in even more effort as you head into the home stretch toward hibernation. 
 
Has anyone else noticed that when it comes time to rake leaves, there appears to be way more leaves in the yard in proportion to the number of trees you actually have?  For those of you who don’t have any trees but still find yourself raking up a significant bounty, this can seem even more puzzling or even down right frustrating. Well here’s a fact that will make having to rake those extra leaves this season, no matter where they come from, a much easier pill to swallow. The Canadian Physical Activity Guidelines recommends, that in order to stay healthy adults 18-64 years of age and older are to do at least 150 minutes of moderate to vigorous activity per day, and raking the lawn is included in the list of activities that count toward this extremely important goal.  So, in addition to having a tidy yard and collecting valuable compost material, studies show that you are also helping to reduce your risk of:

• Overweight and obesity
• Osteoporosis
• Heart disease
• Stroke
• High blood pressure
• Type 2 diabetes
• Certain types of cancer
• Premature death

and can lead toward improved:

• Fitness
• Strength
• Mental health (morale and self-esteem)

 
Now that we’ve determined working in your yard and garden can undoubtedly benefit your health and well-being, here are a few tips to help keep your fall harvest this year safe and injury free.
 
Tip # 1:  Warm up- Whether you work it into your schedule before you head out the door, or you incorporate it into a walk through your yard and garden before you hit the ground running, it’s never a bad idea to give your body a heads up as to what you have in store for it. It doesn’t have to be complicated. Something as simple as marching with your knees high to warm up your lower body, followed by a few big arm circles to loosen your upper body can go a long way in prepping your major joints and muscles for the task ahead. Of course you may need to hold onto a chair or railing for support with balance, if you are having challenges of this nature.
 
Tip # 2: Match your tools to your task- Ensure handles are long enough for you to avoid awkward and unnecessary bending and twisting at the waist. Use gloves. Padded gloves are even better, as they help to lessen the impact that digging, cutting or trowelling can cause to your hands. Go even further toward protecting the joints in your hands, by selecting tools with thicker handles to lessen the force gripping imposes on them. You can even create a DIY (do-it-yourself) ergonomic handle for any of your current gardening tools, by purchasing varied lengths of pipe insulation from your local hardware store.  Just apply it wherever you need a bit of extra support with a non-slip type tape for improved handling.  Using a foam pad is a great way to reduce pressure on your knees while kneeling, if this is a position that is tolerable for you.   However, a small stool works even better if you have longer periods of low level work like weeding to tend to.  Larger digging tasks can often require significantly more force, especially if your ground has a high proportion of clay in it like ours.  It’s best to get yourself a pair of firm soled garden boots, with steel shanked boots being the ideal option. This helps to reduce the impact that repetitive use of a garden spade or fork can impose on your feet.  After all, not paying attention to the safety of your feet now, can impact a lot more than your functioning as a gardener in the long run.
 
Tip # 3: Use proper body mechanics- Lifting heavy pails of potatoes or moving those planters still full of soil can actually be considered a great resistance workout if done right, provided you don’t have any pre-existing injuries or medical conditions to take into consideration. First off, keep your base of support wide with your feet at least hip width apart, and one slightly ahead of the other. Keep your spine in neutral with shoulder blades pulled back just enough to feel that your muscles are engaged. Lean forward from your hips as if reaching back to sit on an invisible chair while at the same time bending your knees and lowering your upper body still maintained in neutral to reach the object you are lifting. Reaching further back with your hips than forward with your knees, will help guard your knees against unnecessary loading.  Remember to counterbalance with the forward lean of your upper body to ensure stability and control. Also, as mentioned in my last blog post, don’t forget to exhale as you apply effort. Not only does this help you avoid holding your breath, but it also helps engage more deep core muscle support to protect your spine.  Position yourself as close in front of the object you are lifting as possible.  This reduces the amount of force transmitted through your low back.  You’ll also want to keep this close proximity principle in mind when doing tasks like raking or hoeing. Avoiding extended periods of reaching beyond arms-length by keeping your task in front of you, not only increases your chances of lasting the day, but also improve your chances of building endurance to last the rest of the season.  Low level work is no different.  When it comes to picking weeds or pulling produce, having a choice between kneeling, ½ kneeling, crouching, squatting, and sitting leaves you with enough possibilities that there is sure to be a position that can keep you close to your task no matter what your level of mobility.  Having a chair designated for use in the garden, is another great option to assist you in getting up and down into some of these positions if you find this to be challenging.  Admittedly, my next point is one that I have to remind myself of most often.  Don’t get so focused on the weeds that you forget to notice the alignment of your neck.  After all, your garden hose wouldn’t function properly for very long with a kink in it, so why would you expect your neck to?  Frequent posture checks, taking the time to stop and smell the flowers, can be just as therapeutic for your mind as it is for your body.
 
Tip # 4: Pace and vary tasks- If you’ve been gardening on a regular schedule all summer, you may be able to extend the amount of time you spend in it during harvest, similar to when you’ve trained to compete in a particular sport.  However, if you are often a weekend warrior gardener like myself, it is even more important to take regular breaks and change your position and task often. You’ll be giving one set of joints and muscles a chance to recuperate, while at the same time giving others a chance to catch up, which in turn creates balance.  Smaller, more frequently used muscles in the forearms, hands and even shoulders are susceptible to repetitive strain injuries.  By adding in more frequent trips to the compost, to the garden shed or even to your water bottle, you are engaging larger muscle groups in your hips and legs more often.  This will assist in improving circulation to those smaller muscles, which reduces your risk of overuse injuries.
 
Tip # 5: Hydrate- Perhaps the temperatures aren’t quite as hot as July, but don’t forget that digging and raking can expend a lot of energy, so keep yourself hydrated. Dr. Julian Seifter, a kidney specialist and associate professor of medicine at Harvard Medical School indicates that “older people don’t sense thirst as much as they did when they were younger, and that could be a problem if they’re on a medication that may cause fluid loss, such as a diuretic.” (2) I like to keep my water bottle handy on the deck, to remind myself that it’s time top up often.
 
Tip # 6: Stretch- Finish off your yard and garden workout strong with some much deserved stretches.  Your day is done, and not only do you see the fruits of your labour, but you can also feel them. The muscle soreness you are feeling is hopefully just enough to let you know that you have done your body some good.  Reward yourself with some stretches that include your upper and lower back, your hips and knees, as well as your shoulders and neck.  My favorites are the cat and cow on all fours, the single and double knee to chest and single straight leg stretches in lying, the figure 4 stretch for your hips in sitting, the quadriceps and calf stretches near a support in standing, the chest stretch in the doorway or a corner and finally a sitting tall ear to shoulder stretch.  I’ll hold each stretch for 30 seconds to where I feel a comfortable pull, repeating twice if I have the time.  Over the years I’ve found these stretches extremely beneficial in helping to minimize my post gardening muscle soreness and maintain my current level of flexibility.  Of course a good soak in a hot tub following a day of digging in the dirt is always an added treat if you have that option. Don’t forget to always check with your medical health care provider before starting any new activity, or before contemplating a soak in the hot tub if you have any underlying medical conditions.  Also, stretches that work best for one person, may not be the ones that are most appropriate for your state of health. 
 
To help you set up a program that is specific to your needs, feel free to drop by the clinic and book an appointment with any one of our therapists.  You can be sure that we will do our best to fit you with a program that’s right for you.  Happy harvest everyone!
 
~ Elizabeth Stefanyshyn-Alonso PT
 
References:
(1) Canadian Physical Activity Guidelines
 http://csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_0-65plus_en.pdf 
 
(2) How much water should you drink?
https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
 
(3) The Diaphragm/Pelvic Floor Piston for Adult Populations:  Part One Julie Wiebe, PT, MPT,
BSc