Physiotherapy Toronto Blog 

Concussion Recovery Tips

By Athlete's Care on March 12, 2024

Being diagnosed with a concussion can be overwhelming. The recovery process is different from any other musculoskeletal injury, and management should be appropriately guided by a trained healthcare provider.

Concussions rehabilitation has changed drastically in the past few years. Gone are the days when your physician would recommend resting in a dark room for several days following a concussion. 

So whether you are an athlete, a weekend warrior, or neither of these, here are a few tips to help you get out of the concussion slump:

  1. Sleep
    Sleep is all encompassing. Getting a sufficient quantity and quality of sleep is crucial for concussion recovery, and also important for any injury recovery. Sleeping at the same time each night releases a burst of growth hormone, which is essential in healing our tissues, especially the brain.

  2. Exercise
    When appropriate, a healthcare provider can guide you regarding when and how to exercise after a concussion. Research has shown that youth athletes recover faster from concussions after incorporating cardiovascular exercise as a part of their rehab program. 

  3. Nutrition
    We all know eating well is important for overall health. However, it is essential for optimal concussion recovery. Eating a balanced diet at regular intervals positively impacts sleep, mood, and energy levels following a concussion.

  4. Do not drink the coffee! 
    Well, you can, however, aim to have just one cup per day and limit this to the morning hours. Instead, choose the best drink out there for concussion rehabilitation. It’s not fancy or expensive, but will ensure your body’s tissues are getting the nutrients they need, when they need them. You guessed it, it’s our dear friend, water! Sip away, throughout the day.

  5. Seek professional guidance to manage prolonged symptoms
    Much like injuries, all concussions are not the same. The first step to appropriate treatment is to have your concussion diagnosed by a medical doctor. An individualized approach to treatment may be required for concussion symptoms lasting longer than 2 weeks in adults and longer than 1 month for kids.


Concussion recovery can be stressful, yet it can be simplified. At Athlete’s Care, we can help get you back to feeling more like, well, you!



Article by Chiropractor,  Active Release Techniques (ART)® and Medical Acupuncture Provide, Dr. Amrita Pinto. Dr. Pinto follows the Functional Integrated Therapy (FIT) approach when treating her patients, and incorporates a variety of techniques such as Contemporary Medical Acupuncture, joint manipulation, ART®, Graston techniques and kinesiotaping techniques. She acknowledges the uniqueness of each individual and their injury, and guides her therapy likewise. Her goals are to decrease pain, maximize function and increase the overall wellbeing of her patients.

 

Digital Eye Strain

By Athlete's Care on March 12, 2024

Did you know that 30 per cent of adults spend more than 9 hours on a digital device? (Source: Lenscrafters.ca) With technology becoming a permanent fixture in our lives, it is important to learn about digital eye strain and what you can do to alleviate the symptoms.

Symptoms associated with digital eye strain include sore, tired, burning or itching eyes, watery or dry eyes, blurred vision or double vision, soreness in the neck, shoulders or back, headaches, increased sensitivity to light, squinting and eye fatigue. These symptoms usually occur after using a digital device (e.g. television, laptop, desktop, smartphone, videogames, and tablets) for more than two hours at a time.

Some of the main causes for digital eye strain include focusing on tiny text, the fixed position of the eyes, a reduced blinking rate (one-third of our regular blinking rate of 18 blinks per minute), partial lid closures while blinking and the presence of blue light which is what gives the screens their brightness.

Below are some of the ways to alleviate digital eye strain:

  •          Limit the use of digital devices by downloading applications that remind you to take regular breaks while using the computer (e.g. Time Out for Mac OS and EyeLeo for Windows) and smartphone applications that track your phone usage and prompts you if you are approaching your daily limit.

  •          Follow the 20-20-20 rule, i.e. every 20 minutes, look 20 feet away for 20 seconds.

  •          Blink often as blinking helps lubricate the eyes and prevents dryness and irritation.

  •          Position your computer monitor at arms length away, with the top of the screen(s) at eyelevel. (ideal monitor height may vary for bifocal or trifocal users)

  •          Hold your smartphone at least 16 to 18 inches away from your eyes.

  •          Reduce glare on the screen by shutting blinds, turning off lights, using an anti-glare screen for your monitor or anti-glare screen protector for your smartphone, and ensuring your screen is clean and smudge-free.

  •          Avoid bright lights or windows directly behind the screen which may cause reflections.

  •          Adjust the brightness level on your screen so it is about the same as the light level in the environment around you.

  •          Reduce the effects of blue light by downloading Windows’ products (e.g. Flux) for your computer screen, using smartphone device features (e.g. Android’s “Night Mode” or “Night Light”, Apple’s “Night Shift) and / or wearing blue light lenses.

  •          Increase the text size on your device to better define content on the screen.

  •          Use artificial tears to help prevent and relieve dry eyes.

  •          Get your eyes tested regularly and let your optometrist know if you use digital devices regularly.

 

Farzana is a Canadian Certified Professional Ergonomist (CCPE). She provides ergonomics services for Office, Industrial and Service environments including: Ergonomics Risk Assessments (in-person / virtual), Physical Demands Analyses (PDAs), and Ergonomics Training sessions and webinars. To receive more information about the ergonomics services at Athlete's Care or to request an ergonomics assessment of your workstation, please email ergonomics@athletescare.com.

**Insurance providers often cover the cost of a ergonomic assessment, look into your plan and find out if it's covered.**

Do you suffer from Shoulder Pain?

By Athlete's Care on February 10, 2024

Certified Ergonomist, Farzana Ismail, shares these tips on how to check your workstation for possible causes of shoulder pain:

  1. Is your desk too high for you?

    If your desk is too high, you may be assuming awkward shoulder postures (shrugged or forward reaching) for long durations while using the keyboard and mouse. The worksurface (where the keyboard and mouse are positioned) should be positioned at elbow height thus allowing for the neutral postures: shoulders relaxed, elbows at 90°-angle and straight wrists.

Recommendations:

  • If your fixed-height desk is too high, try one of the following: i) Raise the seat height or place a seat cushion on the chair so the elbows are level with the keyboard and mouse; or ii) Install a keyboard / mouse tray to lower the height of the worksurface so that it is level with the elbows.
  • If your height-adjustable desk is too high, adjust the height of the desk surface so it is level with the elbows.  

 

  1. Are your chair’s armrests too high for you?

    Like the worksurface, the armrests should also be set at elbow height thus allowing for neutral shoulder relaxed postures.  

Recommendations:

  • If your fixed height armrests are too high, remove them from the chair.  They could be doing more harm than helping.
  • If your height-adjustable armrests are too high, lower them so that they are level with the elbows.

 

  1. Are you using a keyboard that is too wide for you?

    A standard keyboard (equipped with a numeric keypad) measures 18 inches in width. Ergonomics principles dictate that you align the middle of the spacebar on the keyboard to the belly button; however, this increases the reach to the mouse resulting in sideways reaching with the right shoulder.

Recommendations:

  • If you do not use the numeric keypad, opt for a mini keyboard which measures approximately 12 inches in width. This allows placement of the mouse closer and, consequently, neutral postures while mousing.
  • If you do use the numeric keypad, consider the use of a separate numeric keypad in conjunction with a mini keyboard or a compact financial keyboard. The compact financial keyboard measures approximately 15 inches in width (3 inches less than a standard keyboard) due to a revised layout where the middle section (Page Up, Page Down, Insert, Delete, Home and Directional keys) is embedded with the main typing keypad. 

 

Farzana is a Canadian Certified Professional Ergonomist (CCPE). She provides ergonomics services for Office, Industrial and Service environments including: Ergonomics Risk Assessments (in-person / virtual), Physical Demands Analyses (PDAs), and Ergonomics Training sessions and webinars. To receive more information about the ergonomics services at Athlete's Care or to request an ergonomics assessment of your workstation, please email ergonomics@athletescare.com.

Tips to Help You Love Your Pelvic Floor

By Athlete's Care on February 08, 2024

February is the month of love 💗 time to LOVE YOUR PELVIC FLOOR💕

Pelvic Floor Physiotherapist, Vishnee Visagan, shares these tips to help you love your pelvic floor:

  • In the morning, try to have water before caffeine! If you notice that caffeinated drinks make you feel like you have to urinate often, try to have some water before your morning tea or coffee. This can help reduce the irritation of the bladder tissues. This is also a great way to make sure you’re drinking water throughout the day!

  • Don’t strain on the toilet! This can place a lot of tension on the pelvic floor. Try to take deep abdominal breaths when urinating or having a bowel movement to keep the pelvic floor muscles relaxed while on the toilet. This can help things move easier out of the body!

  • Get your movement in throughout the day! If you catch yourself sitting a lot during the day, try to take a movement break every hour. This can include walking for a few minutes or doing a few of your favourite stretches!

  • If you experience any of the following:

 - leakage

-  increased urinary/bowel urgency

 - pelvic pain

 - constipation

 - pain with sexual activity

- ongoing hip or low back pain book into see a Pelvic Floor Physiotherapist at Athlete's Care!


Vishnee is a Registered Physiotherapist, passionate about educating and empowering clients to help them improve their overall function and quality of life. She values helping clients understand the 'why' behind their injuries or conditions. She views health from a holistic perspective and uses a client-centered approach to provide individualized care. Vishnee has also trained in pelvic health physiotherapy. Her interest in this area stems from wanting to help normalize conversations about all things pelvic health. Click a link below to book directly into Vishnee's schedule or call 416-479-8799

Book an appointment with Vishnee at Athlete's Care Keele & Steeles - York University Track & Field Centre

Book an appointment with Vishnee at Athlete's Care Keele & Steeles - Accolade East Building, Rm 145


Click the link below to learn more about Pelvic Health Physiotherapy and how it can help you.  

Pelvic Health Services at Athlete's Care