​~ Jacquie Russell, Physiotherapist

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.
  ​

 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!

Foam Rolling and Muscle Recovery:
Recent research suggests that foam rolling after exercise may help reduce the sensation or perceived pain associated with DOMS (delayed onset muscle soreness).

Research has also shown regular foam rolling may enhance recovery following high intensity exercise.

Foam rolling has been shown to have better effects on muscle recovery when combined with static stretching after exercise.

As it is theorized above:

• the increase in blood flow,
• remobilizing of muscle and fascia and
• alterations in the stretch receptors (ie: reduction of tightness)
  
  

assists with reducing the soreness associated with DOMS.

Foam Rolling and Muscle Performance:
The majority of research suggests that foam rolling does not enhance or negatively affect muscle performance. However, some studies have shown improvements in performance measures including speed and strength when foam rolling was combined with a dynamic warm-up.

Why?

• Both muscles and fascia contain receptors that respond to movement.
• Applying pressure to these tissues via foam rolling could stimulate these receptors to alter muscle activity through the central nervous system

 That is... potential improvement in performance!


Take Home Message:
Foam rolling has become much more popular in recent years, especially as part of one’s warm-up or cool-down.

There is still much to learn about the benefits and true effects of foam rolling.

However more research is emerging supporting the use of foam rolling as a beneficial addition to training programs.
​

Adding foam rolling into your routine or as part of your rehabilitation process may be beneficial for you if applied in the correct manner.

So whether it is your lower body, your shoulders or your spine, talk to your physiotherapist to learn if this self myofascial release technique is right for you!

Stay tuned for some different foam rolling techniques for different parts of the body and some suggestions on when to use the foam roller, how to use it and how often!

~ Jacquie, Physiotherapist

References
 
1.   Wiewelhove T., et al. A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Front Physiol. 2019; 10: 376. Published Online 2019 Apr 9
2.  Cheatham, SW, et al. The Effects of Self-Myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance. A Systematic Review. Int J Sports Phys Ther. 2015 Nov; 10(6): 827–838.  
3.  Science for Sport: Foam Rolling. [online] https://www.scienceforsport.com/foam-rolling

Answers to the above Trivia:             

1. 206 bones make up the ADULT human skeleton.
   
   The NEWBORN human skeleton is made up of more than 206 bones – it consists of bony parts and cartilage parts. These smaller parts ossify into the larger bone structure of the adult skeleton over time.
   
   
2. 27 bones in each hand and 26 bones in each foot! More than half of our bones are located in our hands and feet!
   
   Fun Fact! This includes the fingers, the palm and the wrist bones for the hand. And for the foot it includes the toes, the midfoot and the hindfoot.
   
   
3. The six main functions of the human skeleton include:
   > Movement
   > Support
   > Protection
   > Blood cell production
   > Calcium storage/mineral storage
   > Endocrine function/regulation
   
   
4. The LARGEST bone in the body is the femur; the large bone in your upper leg that connects to your hip joint and knee joint.
   
   
5. The SMALLEST bone in the body is the stapes; a small bone in our inner ear that plays a role in hearing.
   
   
6. TEETH! Our teeth are actually stronger than bone. 
   
   
7. Bones meet to form JOINTS (ex: knee joint, hip joint, finger joint, etc) which allows for movement.
   
   Just as important - bones also provide attachment sites for our muscles which is also necessary for movement.
   
   
8. 6-8 weeks is the average time for a bone to heal!
   
   There are however many factors that play a role in the time for fracture healing to occur including the type and severity of the break, the location of the break, age, comorbidities, etc.
   
   
9. One strategy that benefits bone formation and resorption is EXERCISE!
   
   
   1. Continued functional loading (exercise) appears to help balance this natural process.
   2. Exercise has also been shown to help improve bone STRENGTH. 
   3. Maintaining physical activity and participation in strength training and weight bearing activities help to maintain levels of bone mineral density in older adults.
      
      
10. Commonly treated “bone-related” conditions/diseases that we as physiotherapists may be involved in the rehabilitation or treatment include:
    1. Fractures (non-operative, post-operative)
    2. Osteoporosis, osteopenia
    3. Osteoarthritis
       
       

Well that ends the little Halloween pop quiz. So, how did you do??

I hope you all have a safe and happy Halloween. And when you are out and about on Halloween, I hope you stop and appreciate the human skeleton decorations out there.  Without your skeleton, you wouldn’t be moving around the way we do!
​
Happy Halloween!
 
~ Jacquie, Physiotherapist

Can you feel the cold weather coming? Can you predict a change in weather or a storm coming just by the way your joints feel? When I was little, my Grandma always told me she could feel the changes of weather in her bones. I even remember her having some sort of “cuckoo-clock like” object on her wall where a witch would come out of a house when the weather was supposed to change for the worse. That was her confirmation I guess.

In the clinic we commonly hear people tell us their pain and stiffness gets worse in cold and damp weather conditions. So is there any science or explanation backing this common clinical finding?

Studies have shown between 62% and 97% of people with muscle and joint conditions report that the weather has an effect on their pain. However despite this common clinical report and belief, a relationship between weather and pain has been difficult to confirm... or negate.

One review paper indicated that the majority (67%) of studies they looked at found an association between pain and a weather variable (ie: temperature, barometric pressure, humidity and precipitation).

Barometric pressure is a measure that refers to the weight of the air. Some research has shown the change in barometric pressure has more effect on pain levels than the actual barometric pressure itself. So yes a change in the pressure (ie: a cold front or warm front coming in... Or in my Grandma’s case when the witch would come out of her little house) could explain the increase in achiness in your hip or your knee or your fingers.  

Some studies have shown higher humidity or precipitation (wet weather) combined with colder temperatures has a greater effect on pain (when compared with high humidity and hotter temperatures). So yes that chill in the air might make those aches seem worse as well.

But what are the physical reasons behind the changes in our joints and muscles and, ultimately, our pain? Changes in barometric pressure have been theorized to cause tendons, muscles, bones and scar tissue to expand and contract, resulting in greater pain, stiffness or inflammation in tissues and joints affected by arthritis. Some theories suggest cooler temperatures may increase the thickness of synovial fluid in the joint resulting in greater stiffness and contributing to more pain. In elderly populations with arthritis, the effect of temperature changes on stiffness of a joint has also been shown to be greater. 

With that being said, the evidence supporting these findings is mixed and there are other reasons that cold, damp weather may affect our symptoms.  For example, when the weather is colder there may be a tendency to be less active than when the weather is warmer. There is strong evidence supporting physical activity as a means of relieving pain, especially chronic pain or arthritic pain. Therefore, inactivity related to colder weather could be a factor contributing to greater muscle or joint pain and stiffness.

So whether you are the one to examine the research out there or the one to trust your Grandma’s weather reports and the “cuckoo-clock like witch” on the wall, it is more important to know how to help yourself manage the muscle and joint pain, independent of the weather!

As we approach fall and you are preparing for the colder months ahead and looking for some safe, beneficial exercises to help you with your symptoms, we would be happy to help. If you have any questions, don’t hesitate to ask!

PS - did you know Donald Physiotherapy has therapists trained in GLA:D and Bonefit; two different programs that provide education and exercises to assist with the pain and stiffness that may be due to Arthritis - curious? Please ask us more!

Jacquie Russell, PT

References:
Beukenhorst, A et al. Are weather conditions associated with chronic musculoskeletal pain? Review of results and methodologies. [online] PAIN: April 2020 - Volume 161 - Issue 4 - p 668-683.

Deall C and Majeed H. Effect of Cold Weather on the Symptoms of Arthritic Disease: A Review of the Literature. [online] J Gen Pract Volume 4. Issue 5.
​
Arthritis Foundation. Living With Arthritis Blog. [online] http://blog.arthritis.org/living-with-arthritis/weather-arthritis-pain
​

I’m sure each and every one of us has had an injury... or pain... or stiffness in our joints or muscles. We treat many conditions with ice packs or heating pads. Both are generally safe to use, easy and affordable and therefore commonly used at home. Heat and ice can be very effective for different conditions and injuries. So the age old question: Do you typically reach for ICE or do you reach for HEAT... And does it matter?

Here is some basic information in regards to using heat or ice for your injury or pain.

ICE :

As a general rule of thumb, use ice for acute injuries. An acute injury involves tissue damage and inflammation. The initial inflammatory stage of an injury lasts approximately 3-5 days. Ice helps to reduce blood flow to the area which can help reduce swelling and pain during this time.

Certain conditions that may benefit more from ICE include:

• Ankle Sprains
• Knee sprains
• Muscle/tendon injuries (ie: rotator cuff tear)
• Red, hot swollen body part

Different forms of ice include ice packs, coolant spray, ice massage.

Ice application should be shorter in duration (ie: 15 minutes) due to the risk of skin irritation or tissue damage. You should also have a barrier between your skin and the ice (ex: a towel or pillowcase).


HEAT :
As a general rule of thumb use heat for muscle pain and stiffness and chronic pain. Heat helps to increase blood flow and circulation to the area and warm up tissue, thereby reducing stiffness/tension and pain. Applying heat generally creates a soothing effect.

Certain conditions that may benefit more from HEAT include:

• Low back pain, neck pain
• Joint and muscle stiffness
• Muscle soreness/pain
• Old/recurring injuries
• Chronic pain
  
  

Different forms of heat include dry heat (hot pack, heating pads) and moist heat (moist heating packs, baths, steamed towels).

Heat can be left on longer, however ensure that the hot pack is at an appropriate temperature to avoid skin irritation or damage (ie: blisters/burns).

Some conditions or injuries may benefit from a combination of both heat and cold therapy as well and with certain conditions there may be contraindications to heat or ice.

If you are unsure about which would be more beneficial for you, don’t hesitate to ask your health care professional to ensure you are getting the most effective treatment.

~ Jacquie, Physiotherapist

Even though May is coming to an end, there is still time to recognize that May is National Physiotherapy Month. This May our focus was on getting back into the clinic, resuming face to face treatment and following proper protocols to ensure safety for everyone involved.

But let’s take a step away from that and celebrate that we are able to get back to doing what we love!

So what exactly is physiotherapy?
The School of Rehabilitation Science at the University of Saskatchewan defines physiotherapy as:
 “a dynamic and challenging health profession dedicated to improving and maintaining physical mobility, independence, health and well-being. Physical therapists are primary health care professionals who provide valuable health care for people of all ages within a broad range of practice settings.  They assess levels of mobility, strength, endurance and other physical abilities to determine the impact of illness or injury on physical function, whether at work, rest or play. They diagnose movement disorders and develop treatment plans to restore movement and reduce pain or limitations to mobility”.

The Donald Physiotherapy website sums it up nicely: “physiotherapy is the assessment and treatment of muscles, joint and tendon issues or injuries with client specific education and exercise planning”.

Physiotherapists work in a variety of settings and commonly treat a variety of conditions. Depending on your injury or condition, you may see a physical therapist in a clinic, hospital or in your home. There are many different techniques and treatment approaches used by physical therapists and these may include exercise prescription, manual therapy/hands on techniques, acupuncture and education to name a few!

Here at Donald Physiotherapy each member of the team treats based on the values of the clinic, however each member also brings their own experiences and treatment approaches to guide our care. Some commonly treated conditions include:

• Musculoskeletal conditions such as rotator cuff tendinopathy, tennis elbow, plantar fasciitis, TMJ (jaw), etc.
• Pelvic health concerns
• Post-surgical rehabilitation for hips, knees, shoulders, etc.
• Vestibular rehabilitation and concussion management
• Low back and neck pain
• Arthritis
• Chronic pain management
  
  

The Canadian Physiotherapy Association created the poster attached to this blog which provides a good picture of conditions treated by physical therapists in different settings and the importance of having the available resources to get the care you need.

If you have any questions related to any of the above information, have a question about where to receive the most appropriate treatment for your condition or are just looking for a few quick tips, please reach out and we will gladly help in whatever way we can!

So ~ Happy National Physiotherapy Month ~ to all of my colleagues that go above and beyond for each and everyone of their clients!
 
~ Jacquie, Physiotherapist

1. Canadian Physiotherapy Association 2020 [online]; physiotherapy.ca
2. University of Saskatchewan. The PT Profession [Online]; rehabscience.usask.ca
3. Donald Physiotherapy. Services [online]; donaldphysiotherapy.com

Sleep is crucial in maintaining good health – both physical and mental! Now more than ever, this may be especially important.

The last several weeks have been challenging to say the least and are likely affecting everyone differently. People’s routines have been changed dramatically and people are trying to establish a new “norm” for the time being. This can lead to mental, emotional and physical changes. Stress and anxiety can have a big impact on sleep and lack of sleep can in turn affect stress and anxiety. 

Health professionals far and wide are figuring out new and innovative ways to help their clients and patients. Essential workers are showing up daily and taking care of other’s needs. So with all the new recommendations and ideas to cope with changes to our mental, physical and emotional health – it remains important to continue to work on healthy sleep habits and routines.

Here are some ideas to assist with healthy sleep habits.

Stay Consistent

• Get up at the same time every day. This is especially important in these times with more and more people working from home. 
• Try to go to bed around the same time every night.

Establish a Relaxing Bedtime Routine

• Meditation (many free Apps available that are very beneficial)
• Listen to relaxing music
• Deep breathing
• Read a book
• Take a relaxing bath
• Hot cup of (decaf) tea

Create a Relaxing Environment

• Try to keep your “office space” separate from your sleep space if possible

Manage worries

• Jot down what's bothering you and then set it aside for tomorrow.
• Try to resolve stress/anxiety before bedtime.

Turn off electronic devices at least 30 minutes before bedtime

• Avoid the computer, smart phone, TV, etc. 

Exercise regularly and try to get outside daily.

Pay attention to what you eat

• Don’t go to bed on an empty or overstuffed stomach
• Avoid caffeine, nicotine or alcohol before bedtime

This is just a few tips to try and assist you during this time - have questions, please don't hesitate to reach out

​~Jacquie, Physiotherapist

Last night I had the honour of attending a presentation in a small town that neighbours my hometown. The presentation was called “Lighting the Way for Community (Re)Connection” and it was great! The presenter shared information and stories that made everyone laugh (alot), cry (a little) and reflect on what it means to be a part of a community and how to make our communities great. For a small central SK community, it was very well attended and very worthwhile.

Connecting the community and building relationships was the focus of the presentation. It was quite powerful and spoke to most people on more than just one level. For me, it spoke to me as a mother and wife, as a friend, as a community member AND as a physiotherapist within the community. The speaker touched on many important and simple ways to connect and create great relationships, whether it be with your children, your community, your employees or your clients.

As a physical therapist it is important to have a connection with the people we are treating. Whether you work in a small town or a large city, a feeling of “community” and “connection” is important in building and maintaining a therapeutic relationship.

Our number one goal, as a physical therapist, is to help you achieve your goals. And whether you are seeing a physical therapist for the first time, or you’ve seen them over the years for a number of different injuries there should be a strong therapeutic relationship and connection in order for you to have the best success in achieving those goals.

The speaker discussed the following strategies for making stronger connections and relationships (albeit in more depth and with more flare). But as simple as they may seem, each is significant in building relationships and connections.

1. Showing genuine interest in the things one cares about.
2. Making eye contact.
3. Engaging with people on their level.
4. Providing education and learning opportunities at the right time.
5. Staying present.

Again, some may seem obvious, however, it doesn’t hurt to stop and reflect on each one in each specific relationship. As a physiotherapist, the way in which we show up EVERY DAY and make simple changes in our individual interactions can build better connections and relationships.

So in reflecting on the presentation and my takeaways as a clinician, I hope for you as a client coming in for treatment, you are able to find that connection with your physiotherapist - because that connection is the road to achieving goals!!.

~ Jacquie, Physiotherapist

This blog is brought to you by the Christmas season! I thought about writing on goal setting as the new year (and new decade) approaches, but my colleague Elizabeth did a wonderful blog on this just a couple of weeks ago – which I will be re-reading to help me with my goal setting for 2020!

So with Christmas upon us why not keep the blog on topic – all things festive! My next blog will be more physiotherapy related.

The holidays can represent many things –celebrations, family gatherings, winter activities, church service/worship, time off work, rest – you name it. The holidays are filled with traditions – each family having something unique they like to do time and time again.

All too often we become busy with work, activities, etc and Christmas can feel busy too. But over this holiday season I challenge you to slow down, relax and enjoy the moments; the little things, the big things, the silly things, the happy things – whatever it may be.

So from each of us at Donald Physiotherapy, here are some of our favorite traditions that we look forward to every holiday season!

Chinel – “all the females in the family get together and decide on what eats to bring on Christmas Eve, each year at someone else’s place. We decorate, especially the table. Christmas carols we sing and yes, then Santa comes along with the presents. After that we have a photoshoot and all need to have something on with a Christmas theme. Christmas is a big thing with my side of the family and I really miss that (being in Canada)”

Trevor – “my favourite things of Christmas are watching the kids open their stockings on Christmas morning and the
Donald Boxing Day Classic hockey game”

Michelle D. – “I love the tradition of Christmas Eve pj’s, relaxing by the fire and Christmas Eve perogies and appies”

Michelle S. – “ever since my son was 2 we have been baking and decorating sugar cookies together. Throughout the years as he has grown into a teen, it’s been amazing to watch him take over in the kitchen and make the cookies from start to finish. Now, we try to share our tradition with close friends and family. Each year we invite someone special into our house to join us in cookie decorating”

Lindsay – “I always enjoy church service Christmas Eve with my family and the kids open one present that night”

Trent – “depends which family we’re spending it with on any given year, but a Kaiser tournament or Christmas movies will happen at some point”

Jacquie – “listening to Christmas music & decorating the Christmas tree with my Grandma’s old decorations and reading “The Night Before Christmas” on Christmas Eve with my kids before bedtime and watching for Rudolph’s nose in the sky”

Aurora – “we have eggnog and watch a Christmas movie while decorating the tree each year”

Jane – “kids opening their stockings”

Kristyn – “sleeping over at grandma and grandpa’s house and seeing the kids open gifts Christmas morning. And Christmas dinner with my family”
​
Elizabeth – “our family enjoys sharing in an evening church service on Christmas Eve. We love how all the Children in our parish participate in re-creating the Nativity play and how everyone joins in for caroling. Once we finally make it home, we look forward to enjoying our traditional supper of 12 meatless dishes followed by board games and a Christmas movie for as long as we can last”

And so from everyone at Donald Physiotherapy –

Wishing you all a very Merry Christmas and a Happy New Year!

~ Jacquie, PT