#physioworks

Pre and Post surgical Physiotherapy in Edmonton

Simply search "PhysioWorks" in your App store or download from these links now:

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http://bit.ly/physioworks-apple

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Here’s Some Reasons Why You’ll Find the

Free PhysioWorks App a Must for Your Smartphone!

Feature

Benefits

Instant Online Bookings

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Injury Info

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Plus more...

There’s also a few extras that you’ll simply have to check out once you download. We’re regularly upgrading the features of our App. PhysioWorks likes to stay up-to-date with the latest in healthcare and our App! Enjoy.

It’s FREE!

Some good things in life are still Free! Download and check out the PhysioWorks App today.

Zoe Russell is an APA Sports and Musculoskeletal Physiotherapist who joined the PhysioWorks team in 2008. Zoe has an undergraduate dual degree qualification in Physiotherapy and Exercise Science and has completed her postgraduate studies in Sports and Musculoskeletal Physiotherapy. Zoe is recognised by the Australian Physiotherapy Association as a Titled Sports and Musculoskeletal Physiotherapist as a result of her studies. Here's what her client's have to say: "Zoe is always right with her diagnosis and she doesn't get angry if you cant fit in her homework exercises!! I will be back and have recommended Physioworks to others, great job!" "Zoe provided me with a personal treatment, not "once size fits all"." "Zoe is excellent at what she does.... it's that simple." "Clone Zoe, she's a superstar" "Zoe has been fantastic. She has a very friends & professional approach explaining things in a way that is easy to understand. Following my injury Zoe has calmed my fears & helped to give me confidence in tackling the rehabilitation activities modifying when I struggled or found improvements in my injury." To book your appointment with Zoe now, click here now!

#Physiotherapy #Physiotherapist #SportsPhysiotherapist #PhysioWorks #Clayfield #ClayfieldPhysioWorks #SportsInjuryClinic #SportsPhysio

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With the new year comes new year’s resolutions. So there’s no better time to talk about having better posture! As a physiotherapist, almost every single client I see will get some sort of lesson on postural correction. Apart from its obvious benefit of avoiding neck and back pain, it also becomes a cornerstone to having good form for both exercise and activities of daily living. The sad part about slouching is that it’s a natural occurrence. If you are sitting in an unengaged manner, you’re bound to fold into a slouchy position. Gravity works against you in this way. Connect that thought with the natural curves of your spine and you may be able to visualize why we collapse into a rounded position. The amount of force required to pull yourself up against gravity is low but the low load is constant as long as you are upright. Imagine if you had to carry a 5 pound box, no problem right? Well, what if you had to carry this weight for 16 hours without any rest? That analogy applies to our spines when we’re upright against gravity. The other challenge with posture is that it requires nearly constant attention. We’ve all had the experience of thinking, “sit up!”, but only to find that you’re slouching again within minutes or even seconds. So to counter the issue, we need to strengthen postural muscles but also find ways to align our spines with support in our chairs to minimize the need for constant attention.

Here’s how:

Use a lumbar cushion to support the natural curve in your low back. This cushion should be thick enough to match your lumbar lordosis curve when you’re standing tall.

Align your chair so that you’re in 90 degree angles at your elbows, hips, knees, ankles.

Sit all the way back in your chair. There should be no space between your butt and the back of the chair.

Adjust the height and angle of your chair so that can meet the above criteria.

Try to get a standing desk. Fortunately, they are getting more affordable. There are also great new innovations like http://www.vancitybuzz.com/2016/01/hootsuite-founder-ryan-holmes-oristand-stand-up-desk/

Even in the ideal posture, staying in anyone position is fatiguing to the body. Getting up regularly is key. A simple cue of when to get up is when you feel yourself fidget in your chair or if you’re instinctively changing positions.

Regular exercise that includes a core strength routine helps counter postural fatigue.

Take the time to have a look at your workstation. You can have a friend take picture of you at your chair to see if you’re meeting those 90 degree angles. If you just can’t seem to figure out an aligned yet comfortable set up, contact an ergonomist or your local physiotherapist for help. At PhysioWorks, we offer alignment assessments and also provide customized exercise programs that can target postural muscles. For a little more encouragement to get on it, have a look at our previous blog entry on how “sitting is the new smoking”. Work on that posture, it’s worth it!

About twice a month our therapists will be posting answers to commonly asked questions. So, if you have a burning question that you want answered let us know in the comments below or tweet us @PhysioWorksBC.

We can cover anything ranging from active rehabilitation, to injury prevention. From performance training to day to day biomechanics.

It’s only the second day of 2016 and I’ve already injured myself. I tweaked my neck and I cannot turn my head or lift my left arm more than shoulder height. Although it is not a severe injury, it has definitely put me out of commission for the last few days and caused me noticeable pain. There was no trauma or significant strain. It just happened.

This is the story I hear from many of my clients and it’s happened to me now. And although there was no accident or major incident, I am not surprised I tweaked my neck. As many of you know, I’ve had my hands full taking care of my 9 month old baby. There definitely has been less self-care these last few months. My posture has worsened from hours of breastfeeding, intermingled with playing with her on the ground, lots of bending and lifting, and barely any time or energy for a workout. I know my posture hasn’t been good, that my neck and shoulder muscles are tight, and that I should be exercising more. Sound familiar?

So maybe this injury is a wake-up call for me for 2016. That I need to care for myself and address things early before they become a bigger issue. For many of my clients, their injuries have backstories to them as well. It’s easy to ignore a bit of stiffness, the occasional headache, or power through a run even if your knee twinges a bit. Maybe it’s just a tight IT band or hip flexor, or maybe work has just got so busy that you are stuck to a computer all day and your posture is the last thing you are thinking of. In and of themselves, these issues are manageable, but unfortunately our bodies don’t work in isolation and that means something will compensate and/or breakdown and that’s when conditions like tendonitis, carpal tunnel syndrome, arthritis, and disc herniations can happen. Whatever your situation is, I encourage you to take care of yourself as well. I’m reminded that I am a better wife, mother, and therapist when I am looking after myself and staying healthy.

Did you know you can go see a physiotherapist before something major happens? It is so much easier to address these issues early on and you don’t have to be sidelined for weeks or even months. Let’s strengthen the core before you throw out your back, strengthen the hips before your knees break down, and improve your posture before your neck seizes up!

About twice a month our therapists will be posting answers to commonly asked questions. So, if you have a burning question that you want answered let us know in the comments below or tweet us @PhysioWorksBC.

We can cover anything ranging from active rehabilitation, to injury prevention. From performance training to day to day biomechanics.

A frequently asked question that I hear in the clinic is “when can I start running again’’? This answer is going to depend on a variety of factors such as the severity of an injury, how long you’ve been ‘off running’, how much cross training and rehabilitation has been done, and prior fitness level. One of the most common mistakes I see when runners start to feel ‘good’ again, is that they immediately return to the same distance, pace and terrain they were training on before injury. Although being pain-free is typically a good indicator to begin regular activity again, this does not mean that your body is able to withstand the same amount of repetitive force during a run. As the healing process can take 4-8 weeks depending on the injury, there can be significant loss of muscle strength, joint stability and endurance in this time. Keep in mind that recurring injury and pain is typically due to muscle imbalance and poor running biomechanics, and ignoring these issues can put yourself at high risk for re-injury! The body has a knack for taking the path of least resistance and compensation, especially with sudden changes in training. This is why a gradual return to hitting the pavement is so important to allow your muscles and joints to slowly and safely adapt.

Putting in the hard work while you’re injured can expedite this recovery process in the long-term. Cross-training with lower impact activities such as swimming or cycling are great for maintaining your cardiovascular endurance and keeping you sane while you can’t run! Functional strength training, balance and flexibility are key factors in keeping you fit and ready to run. Don’t just focus on the injured area for conditioning. Building strength in the major stabilizers for the lower body like the quadriceps, glutes and especially the core are crucial for maintaining proper running form and staying pain-free. Seeing a physiotherapist early on can also help you identify your own biomechanical limitations and guide you toward an individualized exercise program to speed recovery.

So you think you're ready to run? If you have been keeping fit while injured, are pain-free walking at least 30 minutes and can lightly jog and hop on the spot, you may be ready. As a rough guideline, if you have been off running for 1-2 weeks, start at 50% of your previous distance at a slower pace, 4-6 weeks start at 30%, and if you’ve been off for a longer, start with a run-walk. Avoid hills, unstable terrain, and speed work until your back to almost 80% of your previous distance and speed. Bear in mind that depending on your experience level and type of injury, this can vary. A very safe return-to-run protocol that I like to use is as follows:

Stage 1 Walk 5 min:Run 1 min x 5 = 30 minutes

Stage 2 Walk 4 min:Run 2 min x 5 = 30 minutes

Stage 3 Walk 3 min:Run 3 min x 5 = 30 minutes

Stage 4 Walk 2 min:Run 4 min x 5 = 30 minutes

Stage 5 Walk 1 min:Run 4 min x 5 = 30 minutes

Stage 6 Running continuously for 30 minutes

*all running must be pain-free *must complete 3 consecutive pain-free runs to progress to next stage *If pain occurs during a stage, return to the previous until able to complete 3 consecutive pain-free runs. Happy training and Happy Holidays!

About twice a month our therapists will be posting answers to commonly asked questions. So, if you have a burning question that you want answered let us know in the comments below or tweet us @PhysioWorksBC.

We can cover anything ranging from active rehabilitation, to injury prevention. From performance training to day to day biomechanics.

The last day of summer just went by. As most of us Vancouverites mourn the end of the sunshine, we can also shift our focus on our upcoming winter season. Although there’s no guarantee that there’s going to be much snow this year, it does not hurt to get ourselves physically ready to enjoy the mountains.

Every year, I get a few clients coming to physio for active rehabilitation in the fall season to start a prehabilitation program to maximize their ski and snowboarding experience. Apart from improving on general strength and conditioning, seeing a physio can help identify muscle imbalances, alignment issues and tight areas. Improving these issues can help with injury prevention and also improve on mechanical efficiency.

Preventing injuries is what physiotherapists specialize in, but at PhysioWorks we also provide active rehabilitation services. We provide a full mechanical assessment of your body and then create an exercise program that we teach and then practice with you in our gym. If you’ve had previous injuries that still nag you or if you just want to make sure you body holds up well when you’re on a multi day ski or boarding trip, active rehabilitation will serve you well. Here is a program that will help you get started to fortifying your body for the the upcoming season. Please contact us if you have any questions or if you’d like to know more about our services. See you in the mountains!

About twice a month our therapists will be posting answers to commonly asked questions. So, if you have a burning question that you want answered let us know in the comments below or tweet us @PhysioWorksBC.

We can cover anything ranging from active rehabilitation, to injury prevention. From performance training to day to day biomechanics.