With winter fast approaching, many of us are getting excited for the upcoming ski season.  There are a few options around our area giving us the ability to participate in this very fun winter activity.  It is one of those activities the whole family can enjoy together.  From beginners to expert in the family, a day on the slopes is a wonderful time to be had by all.  With all the joy skiing can bring to the whole family, some of us have to face the harsh reality that our aging bodies may not be able to keep up to our “young at heart” mentality.

In the skiing world, knee injuries are all too common.  Some of the top skiers in the world are taken out of competition due to various knee injuries.  The most prevalent are ACL and MCL tears.  As weekend warrior skiers, we may not face a season ending injury, but be too familiar with chronic and acute knee problems.  In this case, a knee brace can be the right solution to allow you to continue enjoying the winter season without missing a mogul.

Knee braces are available in every size and shape.  It can be difficult to decide on what type of knee brace is right for you.  This is why it is crucial to speak to health care professional, such as a physiotherapist, to choose the right fit for your lifestyle and activity level.  There are two routes to pursue; Off the Shelf, and Custom Braces.

Off the Shelf bracing are more appropriate for individuals who are experiencing minimal pain in less severe injuries.  They can be more economically friendly and come in a variety of sizes and shapes.  They are ideal for temporary use.  A downside to Off the Shelf is they are a one size fits all.  This can lead to not fitting as properly as one would like, irritation of tissue around the joint, and effect overall comfort level.

Custom Knee Bracing can offer the comfort level someone deserves.  Especially dealing with a long-term injury.  Technology has come a long way, and bracing can be custom fit to individual needs.  Benefits include exact custom fit, the ability to customize if needed, ideal for more severe injuries, great for long term use, and better warranties available.

Before you get out on the slopes this season, think about bracing as an option to fend of those chronic knee pains by seeking a professional opinion on knee bracing.

It is a common notion for those living with arthritis, and other joint issues, to have increased pain levels before and during rainy days.  Arthritis sufferers are known to predict the weather without seeing a weather report.  The increased barometric pressure does in fact cause joint pain, increase in headaches, and other inflammation induced issues.

During these heightened times in heightened barometric pressure, there are multiple ways to reduce the onset of pain:

Managing your weight- People who are overweight or obese can reduce joint pain considerably by losing weight.  The access pressure from the atmosphere coupled with the extra pounds an individual carries significantly increases pain.

Healthy Eating- Eating well-balanced meals rich in vitamins can reduce pain.  Minimizing gluten, trans fat and sugars is ideal.  Increasing Omega-3 fatty acids has been shown to reduce inflammation.

Exercise- Taking part in regular fitness activities is ideal for everyone.  Older adults with arthritis should engage in low impact exercises such as cycling and yoga to manage pain levels.  By increasing range of motion in joints, one can minimize chronic pain.

Heat/Cold- applying heat and cold to effected joints can relieve pain.  Using heat at beginning of day can warm up joints to allow ease in daily activities.  Cold can reduce inflammation and swelling in joints making down time much more pleasurable.

Acupuncture and Massage- This is a great way to relieve pain, stress and relax on those painful, rainy days.

Quit Smoking- This is more important than chronic smokers like to think.  Smoking causes excess stress on connective tissues which leads to increased pain.  Not to mention the damage to your heart and lungs.

Last Resort- If all of the above is not successful in controlling pain during high pressure days, consulting a doctor about pain relief will be needed.  They can speak to you about pain relief medications, and create a treatment plan for you.  But, do not be surprised if they recommend any, or all, of the above as a first step in pain management.

Most older adults can benefit from increasing their physical activity.  Regular exercise prevents chronic disease, improves mood, lowers chances of injury and helps in preventing falls.

Moderate physical activity is good for people of all ages and ability levels.  Even the older population diagnosed with chronic illnesses can exercise safely under the supervision of a medical professional.  Many medical conditions are actually improved with exercise, including Alzheimer's and dementia, heart disease, diabetes, cancer, high blood pressure and obesity.

Regular exercise provides a variety of health benefits, including improvements in blood pressure, diabetes, osteoarthritis, osteoporosis, and compromised cognitive function.

Regular exercise improves the following:

• Immune Function: A healthy, strong body fights off infection and sickness more easily and quickly.
• Cardio-Respiratory and Cardiovascular Function:  Frequent physical activity lowers the risk of heart disease and high blood pressure.
• Bone Density and Risk of Osteoporosis: Exercise protects against loss in bone mass.  Stronger bone density will reduce the risk of osteoporosis, lower the risk of falling, and prevent fractures.  Post-menopausal women can lose as much as two percent bone mass each year, and men also lose bone mass as they age.
• Gastrointestinal Function: Regular exercise helps boost your metabolism, encouraging digestive health.
• Chronic Conditions and Cancer: Physical activity lowers the risk of serious conditions such Alzheimer's disease and dementia, diabetes, obesity and heart disease.  It also helps in the management of high cholesterol and arthritis pain.

The ideal general exercise regimen for adults consists of three components:

1. Aerobic and Endurance Exercises: Physicians recommend thirty minutes of cardiorespiratory endurance exercise each day for an adult.  This means getting their heart rate up and breathing faster.  Walking, cycling, and swimming are all examples of cardio/endurance exercises.  Cardiorespiratory endurance exercise increases the body's ability to deliver oxygen and nutrients to tissues and remove waste over sustained periods of time.
2. Strength and Resistance Training: Strength training uses and builds muscles with repetitive motion exercises.  Strength training weights, resistance bands, nautilus machines or by using walls, the floor and furniture for resistance.  Bodyweight exercises or calisthenics such as lunges, sit-ups, and leg raises are also convenient options since they do not require any specialized equipment.  Strength training helps prevent loss of bone mass and improves balance.  Both of these things will help seniors avoid falls and broken bones.
3. Stretching and Flexibility Exercises: Stretching is vital to an exercise regimen.  This helps muscles warm up and cool down gradually and improves and maintains flexibility, prevents injury, and reduces muscle soreness and stiffness.

Activities like yoga or Pilates can provide both useful stretches and strength training because they focus on isolating and developing different muscle groups.

Try activities in a class setting with proper supervision by a trained professional, or one on one training with a certified health care professional.

Sarah Hornby (Burke)

Registered Physiotherapist

ActiveNorth Physiotherapy Coldwater Ontario

Over the past weekend, Sarah headed to Toronto to educate herself in a growing method in the physiotherapy world, the Graston Technique.  It is always beneficial for clinicians to continue their education through taking such courses.  It is also great to have another weapon in the arsenal of therapy for her physiotherapy patients.  

What is the Graston Technique you may ask?  According to grastontechnique.com; "Graston Technique® is an innovative, evidence-based form of instrument-assisted soft tissue mobilization that enables clinicians to detect and effectively break down scar tissue and fascial restrictions, as well as maintain optimal range of motion."

Why use the Graston Technique?  grastontechnique.com says; "The unique protocol uses specially designed stainless steel insturments, along with appropriate therapeutic exercise, to specifically detect and effectively treat areas exhibiting soft tissue fibrosis or chronic inflammation. The instruments also are used diagnostically to follow the kinetic chain, to locate and treat the cause of the symptom as well as the specific area of pain. GT is also frequently used as an effective protocol to maintain range of motion.

The benefits for patients are:

• Decreases overall time of treatment
• Fosters faster rehabilitation/recovery
• Reduces need for anti-inflammatory medication
• Resolves chronic conditions thought to be permanent
• Provides an efficient way to maintain optimal range of motion

If you would like to learn more, please watch the following video:

If you are interested in the Graston Technique, please contact us either by phone, 705-686-3688, or by email at info@activenorthphysiotherapy.com.

ActiveNorth Physiotherapy

29 Coldwater Road, Suite 1C

Coldwater, ON L0K 1E0

We have now been open for a week, and we could not have asked for a better launch to our new physiotherapy, massage therapy and fitness clinic in Coldwater, Ontario.  The response we have received from the community of Coldwater has been overwhelming, and for this, we thank everyone.  

We were obviously nervous, as anyone should be, opening in the small town of Coldwater, but with Sarah's small town roots just north of here in the Severn Bridge area has allowed us to transition nicely into the community.

We are happy to offer physiotherapy, massage therapy and personal training.  We have met someone Sarah is in talks with to boost our fitness and personal training we can offer to the residents of Coldwater.  If you have any questions about what we offer in terms of physiotherapy, massage therapy and fitness, please do not hesitate to call or drop in.  We try to be here everyday and are trying to lock down the hours of operation.

Give us a call at 705-686-3688, email at info@activenorthphysiotherapy.com, or book online through www.activenorthphysiotherapy.com.

Again, thank you to the Coldwater and surrounding communities.

Physiotherapy, Acupuncture, Graston Technique, Exercise Therapy and Custom Orthotics

At ActiveNorth Physiotherapy in Coldwater, we offer a more hands on approach to therapy.  The following services can be redeemed through your individual private health care plan.

Physiotherapy and Acupuncture

Physiotherapy plays a significant role in the promotion of health and treatment of injury and disease.  Physiotherapy involves an in-depth knowledge of the human body with a specialized hands-on clinical skills to assess, diagnose and treat symptoms of illness, injury or disability. Treatments may involve manual therapy, specific exercise prescription and/or electrotherapy modalities. 

When deemed necessary, Sarah may incorporate acupuncture, and/or Graston into treatment of injury or disease as per discretion. 

Exercise Therapy

Exercise therapy is a one on one program tailored to each individual.  The conditioning session focuses on areas of weakness along with general functional exercises.  The sessions are 45 minutes in length.

Custom Orthotics

Custom orthotics can be utilized to; decrease pain in the foot, knee, hips and lower back.  They can increase the stability in an unstable joint, and improve the overall quality of life.  Orthotics can also be used as a preventative measure against injuries and asymmetries.

Massage Therapy

Swedish Massage

The Swedish Massage is the foundation all massages are developed from.  This type of massage incorporates mild to deeper stroke techniques to alleviate pain in tissue and muscle.

Sports Massage

This a popular massage technique to treat soft tissue injuries.  Having a sport massage on a regular basis is a routine for many athletes as a form of injury prevention.  An emphasis can be put into a specific area of the body to help with recovery.

Trigger Point

Trigger point massage therapy is focused on relieving pain from the source through cycles of pressure and release and deep breathing. The tight, constricted areas of muscle are relieved and the pain decreased – even just one session of trigger point therapy can significantly decrease pain.

Myofascial Release

Myofascial release is a soft tissue therapy that involves a mix of massage and gentle long strokes to release the tightness in the fascia or connective tissue that surrounds muscles and other systems in the body.

Private and Semi-private Training, and Strength and Conditioning

ActiveNorth offers multiple approaches to health and fitness.  Sarah and Tyson have experience in athletics at the Varsity and National level, along with a combined 20 years experience in the clinical and exercise fields.  Below are the options to get you started on the right path to health and exercise.

Private and Semi-Private Training

With private and semi-private (max two individuals) training, all resistance and conditioning exercises are tailored to each individuals needs.  All those interested in a private training program begin with an introduction session (no cost) which will give you an overview of our exercise beliefs, what a typical training session will entail, your personal fitness goals, and baseline fitness and flexibility tests to create benchmarks for the future.

Strength and Conditioning for Sport

Have an aspiring young athlete?  At ActiveNorth, our experience and knowledge will give you the competitive advantage in their respective sport.  With Tyson's knowledge and experience in the profession of cross-training, athletes will be introduced to the strength and conditioning exercises that will promote speed and power.  The two essentials for success on the field, in the pool, on the court, and in the arena.  Each athlete will be taught the fundamentals of weight lifting, cardiovascular conditioning, and more.  If you are interested in taking your athletics to the next level, please contact Tyson.