Muscular strength is a muscle’s ability to generate force. The purpose of strength training is to increase muscle and connective tissue size, density, and toughness. Bigger muscles and stronger connective tissues are less prone to injury and aid in long term weight management. Muscle tissue also burns more calories than fat when the body is at rest.

Strength training will also improve muscular endurance, or the muscles ability to perform repeated muscle contractions over a prolonged period. Muscle endurance is important for sitting, standing, walking, running, and any other activities of daily living. For example, consider sitting and surfing the web for an hour or more. Your neck muscles hold up your head (which weighs 12-15 pounds) for all that time. Now, that is muscular endurance!

Developing strength

A warm-up is important to increase tissue temperature and flexibility before heavy demands are placed on the muscles. Walk or cycle at a moderate intensity for 5-10 minutes before strength training.

• Mix up your exercises – don’t work the same muscle groups every day.
• Work slowly with a focus on proper technique-this will make you more efficient.
• Strengthening activities can be temporarily painful (typically 24-48 hours later).
• Concentrate on activities that isolate specific muscle groups.
• A gentle progression of stress on muscles will increase muscular strength.
• Moderation is key to avoiding injury
• Perform 2-4 sets of 12-20 repetitions of an individual exercise (i.e. repeat the movement 24-80 times total).
• It is important to rest. Your muscles need time to recover after a workout. When you strengthen, you break down the muscles; however, unlike any machine, the body recovers and becomes stronger in response to the stress.

Want to strengthen your muscles but not sure where to begin? Or worried about aggravating an injury? Contact us to book a physiotherapy assessment and we’ll get you on the right track. EQ Physio is conveniently located at the corner of Dundas and Trafalgar in Oakville.

 

When treating the foot, I always start by focusing there. Where do you feel the weight distribution – inside, outside, heel, mid-foot, toes? Calluses, bunions, Morton’s Neuroma, and bruised toe nails are signs that the foot is unable to distribute the weight properly. Now consider if the first point of contact to the ground can’t distribute the weight properly what that means for the rest of the body… knees, hip, back.

Then we discuss the importance of foot and toe mobility:

• Can you move the toes?
• Do the bones in the foot move?
• Does the ankle have good control?
• Are the muscles in the foot able to handle the forces?

Usually one or more of these aren’t performing optimally resulting in some sort of discomfort.

You can check some of this at home by doing some Controlled Articular Rotations or C.A.R.S. This is a seemingly simple exercise however in practice it can be very difficult. You need to isolate the ankle range of motion by preventing the shin from compensating – put your opposite arm under your bent knee, and hold on to other arm’s wrist. That hand will now hold the shin and prevent it from rotating when you turn your ankle. Now with the ankle make the biggest and slowest clock possible. Does the foot catch and skip? How much time have you lost from the ankle clock?

Another good test is the TOE-GA (click here to see video) can you move that big toe independently from the other toes?

As a Neurofunctional Practitioner I start by educating on shoe selection. Next, we aid in the foot correction by releasing the abnormal tension thereby allowing the bones to move more optimally and activating the inhibited muscles, so the foot does not collapse with the force of impact. The rest is up to you – TOE-GA HOMEWORK!!

Are you specifically having pain in your heels – check out our blog post here to see if it could be plantar fasciitis.

If you are having problems with your feet, contact the clinic today so we can get you on a path to recovery as soon as possible. We’re conveniently located at the corner of Dundas and Trafalgar in Oakville.

Balance is something that we often take for granted. If you have ever had a fall, you know that it can happen without warning and can have serious consequences.

• One in four people that live at home, and are over the age of 65, will fall within the next year.
• Sixty percent of all falls occur in the home.

In the senior population, falls are the leading cause of injury deaths. Falls are also the most common cause of nonfatal injuries and hospital admissions for trauma. It isn’t surprising that so many seniors fall if you analyze their life situation. For example, many seniors are on medications, many of which have the side effects of dizziness or disorientation. Some seniors do not participate in any type of regular exercise program, so their bodies aren’t well-conditioned . They often suffer from arthritis pain, or might be overweight and sedentary. Considering these factors, it becomes clear why falls are so common.

How can you decrease your chance of falling?

• Do not use loose rugs in your home.
• Identify slippery conditions/uneven surfaces and eliminate them.
• Secure any loose telephone and lighting cords.
• Make sure rooms are well-lit and furniture is spaced so that it is easy to walk around.

Wood floors covered with carpet resulted in a significantly reduce risk of hip fractures in the elderly. When looking at forces generated with impact on carpet-covered wood floors verses other surfaces, results indicate that if a person lands on a carpet-covered wood floor, the odds of breaking a hip are significantly less and the impact forces were much lower. Balance is something that often declines with age. We become more sedentary and no longer challenge our body with physical activities. The good news is that balance can be regained and if you follow a few simple tips, you can reduce your chance or the chance of a loved one from falling. Good calf flexibility can help your ankle and foot work more efficiently, reduce impact, and decrease fatigue. A flexible arch and toes can reduce foot and heel pain. We can develop a program for you to increase your strength and flexibility today to help prevent in the future!

The physiotherapists at EQ Physio are balance experts!

Our modern clinic is accessible, with free parking right out front, and is conveniently located at the corner of Dundas and Trafalgar in Oakville – we’re here to help!

What is sciatica?

Sciatica is a term that describes pain radiating along the sciatic nerve which runs from the lower back, down through the buttock, hamstrings, and into the lower leg. The sciatic nerve is the longest nerve in your body. What are some potential causes of sciatica? There are several anatomical structures in the body that can cause this referred pain. Pinched nerve roots in the low back (called radiculopathy), the sacroiliac joint, a pinching of the sciatic nerve deep in your bottom (piriformis syndrome), and referred pain from your low back discs, are just some of the possibilities. Pressure on the sciatic nerve from a herniated disc can cause sciatica.  Other common causes include joint inflammation, compression of the nerve from bony arthritic growths or a locked facet joint in the lower spine. What are the symptoms? Sciatica causes pain that usually begins in the lower back and spreads through the buttock, leg, calf and, occasionally, the foot. The pain can vary between dull, aching or burning sensations and sharp, shooting pains. Sciatica can also cause tingling, numbness or muscle weakness in the affected leg. It is very important to seek medical attention in these situations as long-term nerve compression can permanently damage the nerve and its function. In these cases, your symptoms may become permanent. One or more of the following sensations may occur because of sciatica:

• Pain in the rear or leg that is worse when sitting
• Burning or tingling down the leg
• Weakness, numbness or difficulty moving the leg or foot
• A constant pain on one side of the rear calf
• A shooting pain that makes it difficult to stand up

How is it diagnosed? Sciatica is a clinical diagnosis based upon your symptom description, the behaviour of your pain and a thorough physical examination. The cause may require further examination, including medical imaging such as CT scan, MRI or x-ray. If you have sciatica symptoms, contact the clinic today so we can get you on a path to recovery as soon as possible. We will develop a program for you to manage your pain and inflammation, and work toward returning to your desired activities and educate you in self-management techniques to prevent a reoccurrence. We’re conveniently located at the corner of Dundas and Trafalgar in Oakville.

Osteoarthritis sufferers – find relief with physiotherapy

Concerns about side effects of taking non-steroidal anti-inflammatory medications has left many osteoarthritis sufferers wondering how to manage their pain and disability. Many answers may be found in the Ottawa Panel Guidelines for Therapeutic Exercises and Manual Therapy in the Management of Osteoarthritis. The expert panel developed 13 grade-A recommendations for therapeutic exercise procedures in the management of osteoarthritis. A combination of manual therapy (hands-on techniques) and exercise also resulted in improved pain and longer walking distance in one randomized controlled trial on knee osteoarthritis.

Also, the results of a randomly controlled study on hip osteoarthritis suggested that manual therapy and stretching are more beneficial than an exercise program alone for improving pain, function, and walking speed in someone suffering with hip osteoarthritis.

Physiotherapists have been aware of this information for years, and now the most recent clinical guidelines support the use of exercise and manual therapy as part of an effective treatment program for osteoarthritis.

If you or someone you know is suffering from pain associated with osteoarthritis, we highly recommend that you contact us to book an assessment with our physiotherapist.

We can provide interventions to help decrease your pain and improve your level of function. Our clinic is conveniently located at the corner of Dundas and Trafalgar in Oakville.

Hot or Cold for Sprains and Strains?

Confused about whether to put a hot pack or ice on that injury? You’re not alone – this is a commonly asked question. Cold and heat both have their place in the rehabilitation process. When used correctly, each can help to reduce pain and control swelling and assist with tissue healing. When used inappropriately, they may delay healing. So how do you know which to use?

Cold Therapy
This includes freezer gel packs, ice cubes or an ice bath. Cold can be applied in the first 24-48 hours after injury (during the “acute” phase). Cold causes constriction of blood vessels which will limit the amount of swelling that develops. It also slows nerve conduction and decreases skin temperature which will reduce pain. Cold can also be used after the first 48 hours if inflammation continues or after exercise to help with soreness. Wrap the cold pack in a damp towel to prevent frostbite on the skin and apply to the injured area for 10-15 minutes.

Heat Therapy
This includes hot water bottles, electric heating pads or moist heat packs. Heat causes dilation of the blood vessels which increases blood flow to the area. This assists with removal of waste products and delivery of oxygen and nutrients to promote healing. Wrap the heat pack in a few layers of towel to prevent burns and apply to the affected area for 15-20 minutes. Do not lie on the hot pack or apply when going to sleep as this increases the risk of burns.

Although the use of heat is commonly applied for ‘chronic’ issues, heat can also be used early in the recovery process to help reduce pain, improve muscle tension and swelling. In fact, the use of heat is preferred where you want to promote blood flow and circulation. However, avoid applying heat on areas that are inflamed (warm to the touch, increased redness and obvious swelling).

While cold and heat can both be beneficial, they should not be used, or used with caution if you have:
• Impaired circulation
• Reduced skin sensation
• Hypersensitivity or allergic reactions to cold
• Open or infected wounds, or acute dermatitis or eczema
• Malignant tumours or active tuberculosis lesions

If you have questions about whether to use hot or cold, or if you are unsure about the nature and severity of your injury, get in touch to book an appointment with our physiotherapist. Our clinic is conveniently located at Dundas and Trafalgar in Oakville.