Strategy 3. Visual reminders

​Put a sticky note on your bathroom wall to remind you to exercise before you start your day. Putting your workout clothes by your door before you go to bed can help remind you to go to the gym.  It makes it easier by having 1 less thing to do to get started. Tracking your behaviors in a place you can see will help.  Using things like paper clips in a jar, marking days on a calendar or on a habit tracking sheet can be a reminder of how many times you have been active with your habit. It is nice to reinforce that you are putting in the work toward a better path.

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At the end of the day, keeping active is important and beneficial for our body in multiple ways. It improves respiratory health, cardiovascular health, strengthens our muscles, and provides many other overall benefits to our health. There is no single right way to stay active, especially when trying to get through the coldest winter months. If you find one of these tips works best for you, use it to help you get through those days where it is too cold to leave the house so that you can stay active while staying warm!

If you need any help getting started or finding ways to stay active, please feel free to contact the clinic and we would love to assist you.​

Strategy 4. Pair it to something you are already doing
If you are already walking but want to add some strength, do some push ups, squats or body weight exercises every time you walk by a bench or park. While watching television, exercise between episodes or during commercials. While waiting for your coffee to brew, sneak in a 2 minute plank routine.

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Strategy 5. Social Environment
Join a group where you feel you belong and being active is the norm. Instead of being alone in your pursuits you will have a group to lift you up along the way. Numerous clients that join our exercise groups have said they are more consistent when part of a program.

 Hope these strategies will get you “moving” towards a great 2022!

~ Jordan Koroll, Kinesiologist ​

As the weather outside warms up and the summer months carry on, running shoes are being picked up for the first time in a while (or ever!).

The 5K is a great distance to start with, but how should you go about starting?

In this blog post we will go over 5 tips to help get you going!

​1. Ease into it
Whether you are new to running or it has been a while since you last laced up your runners, easing yourself into running is one of the most important elements in injury prevention. There are many apps or exercise programs out there to help you with this, but the main idea is to avoid injury by giving your body time to adjust to your new hobby.

How to Ease into it?

• Find a distance that feels comfortable for you (a mile is a good place to start!)
• Alternate running 1 minute with walking 1 minute until you’ve reached 1 mile.
• As you start to feel more comfortable reaching that mile, try increasing your periods of running, and slowly adding on distance week by week. 

Easing your body into running can also help ease your mind into running! Running 1 mile is a lot less daunting when you are alternating walking with running. Soon enough you will feel able to increase your time and distance as you start feeling comfortable. The first step is always the hardest!

2. Don’t forget to stretch

I often tell clients that as long as we are exercising and asking our muscles to work for us, we will need to stretch afterwards.

Without stretching,

• muscles can become tense,
• flexibility can decrease, and
• risk of injury can increase.  

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Stretching (along with slow increases in distance and time like we discussed above) helps to avoid overuse injuries like the dreaded shin splints! 
Running uses a lot of the muscles in our lower extremity like our quadriceps, hip flexors and hamstrings, but also engages muscles in our low back and core. So whole body stretching routines can be beneficial for runners.

KEY! Stretches should only be held at a point of a mild discomfort or tightness, and they should never be painful. Here are some of my favorite stretches for after a run!

Quadriceps stretch:

• Stand on one leg and use your hand to lift the heel of your other leg towards your buttock. You should feel this stretch in the front of your thigh.​

Warmer weather has arrived and for many that means spending more time outdoors!

With everything going on in the world right now, the outdoors and outdoor activities are becoming more and more popular; be it boating, camping, hiking, biking or just reading a book in the park.

We all know staying healthy during these times is important – for both physical health and mental health.

The Benefits of Outdoor Activity

So what are the benefits of spending time outdoors??? Here are some points that I found quite relevant during these times. Hopefully they provide extra motivation and encouragement to step out the door and immerse ourselves in nature!

1. Boosts self-esteem & reduces anxiety.

• As little as five minutes of outdoor activity has been shown to help improve your self-esteem; and the effects appear to be greater if you’re near water or green space.
• One study showed moderate levels of physical activity such as walking, biking or gardening were the best outdoor activities for improving mental health.
• ​Spending time outdoors has also been shown to help to reduce feelings of anxiety.
  
  

2. Helps to stabilize mood.

• Sunlight helps keep your serotonin levels up.
• ​Serotonin is a hormone that stabilizes our mood, feelings of well-being and happiness. It also helps with sleeping, eating and digestion!

​3. Gives a daily dose of Vitamin D.

• Sun exposure is an easy way for most to get Vitamin D.
• ​Vitamin D is important for bones, blood cells and immune system function.
  
  

4. Helps boost immune function.

• ​See above point PLUS sunlight also seems to strengthen special cells in your immune system called T cells that help fight infection and boost immune function

5. Helps keep a healthy weight.

• ​Spending more time outdoors typically means more physical activity and improved sleep. Both physical activity and adequate sleep help to burn calories.
  
  

6. Enhances creativity and restores focus.

• Studies have shown time in nature can boost creative problem solving abilities. 
• ​Outdoor activities were found to be better for restoring attention compared to indoor activities.
  
  

7. Improves sleep

• Melatonin is a hormone produced via sun exposure and helps with inducing sleep.
• Cells in your eyes also need enough light to get your body’s internal clock working right. Early morning sunlight in particular has been shown to help people fall asleep at night.

 8. Helps create connection

• Being outdoors typically allows you to connect with more people and places in your community.
• Human contact and a sense of community are important to your mental health.
  
  

9. It feels easier to exercise outside

• ​Just head out the door... walk around the block... work in the garden... play with the kids at the park... to get in your daily dose of exercise or physical activity.
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 10. AND finally.... A BONUS....it just feels good to be outside!

• Green spaces were associated with better self perceived general health and better mental health (ie: people FEEL GOOD when they spend time outdoors).
• ​Outdoor exercise plays a role BUT nature based outdoor activities yield benefits additional to those of exercise alone!!!
  
  

This list is definitely not all-encompassing and just scratches the tip of the information that is available out there. But I hope this spring and summer we can all challenge ourselves to get outside a little more and be aware of the added benefits we are giving to our overall health and well being.

Side note: do you have a favourite outdoor location that you love to go to... in Saskatoon, outside of Saskatoon? Let us know! We would love to hear about some of the local outdoor sites around our communities! Click the icon below to SHARE with us!

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.
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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?

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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.
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“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!
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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.

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~ Elizabeth Stefanyshyn-Alonso PT