Physiotherapy Toronto Blog 

• Carbs! Eating simple carbohydrates beforehand is a good way to replenish those glycogen stores when you start your workout. Simple carbs are also digested fast and gives a quick boost of energy. Examples: a fruit, granola bar, greek yogurt, and dried fruits.
  
  
• If you are doing weight training during your workout, you should also consider eating a bit of protein before your workout. Examples: greek yogurt, nuts, milk, and a hardboiled egg.
  
  
• Try to eat a snack at least 30 minutes before your workout. You do not want to be too full when you're exercising because it may lead to discomfort. 
  
  
• Stay hydrated before, during, and after your workout. 
  
  
• After your workout, refuel with crabs and protein. Try complex carbohydrates like quinoa, brown rice, and whole grain bread. You can pair those up with foods rich in protein such as chicken, egg, tofu, beans, and fish. If you can't have a meal right away, make sure you have a snack at least 20 minutes after your workout. This can be a small protein shake, greek yogurt, toast with peanut butter and banana, or chocolate milk.
  
  
• Note that if you're an athlete, your protein needs may be increased!
  
  You can talk to a dietitian for more personalized nutrition recommendations regarding protein needs. Find out more about the Nutritional Counselling programs available at Athlete's Care.

• Pack and bring your food! Make sure you plan ahead before your go grocery shopping so that you’ll be able to choose healthy products. Make your meals ahead of time and pack them in containers so you don’t have to rush to make it before you leave for work.

• Share your healthy meals with your coworkers to encourage healthy eating in the environment.

• Research nearby food places that sell healthy meals when you feel like buying food for your lunch break. This can give you the opportunity to walk around and move more if you’re mostly sitting at your work.

• Drink plenty of water. Bring a portable water bottle to work so you can refill it throughout the day.

• Be mindful of your caffeine intake.  If you need energy, try consuming healthy snacks like fruits, vegetables, or nuts as alternatives to more cups of caffeinated beverages.

• Have a light lunch (for example: salad with a side of protein) and snack throughout the day.

• Get up and move during your lunch break to catch some sun and take a stroll outside.

• Take breaks when needed. Stretch, move your body, and refresh yourself in order to take the strain away from your lower back, neck, and eyes due to long periods of sitting and staring at the computer screen.

• Try to reduce the consumption of sugary snacks and drinks at work. Eating them will not keep you alert throughout the day. Consume complex carbohydrates instead.

Nutrition tip provided by Registered Dietitian and Sports Dietitian, Ben Sit.   Contact Athlete's Care at Yonge & Sheppard to book an appointment with Ben or click the here to find a Registered Dietitian near you!

Here is a list of 10 simple things you can do to improve your nutrition today!

• Drink water as soon as you wake up. It’s a great way to add more water in your body.

• Take things to go. Restaurant portions are massive and can contain up to 3 servings. Do not be ashamed to take things to go.

• Cook with spices.

• Try eating without electronics.

• Add green leafy vegetables to your diet.

• Do not to skip meals.

• Cook in batches to prepare for those busy days when you won’t have time to cook

• Take time to chew your food and try not to eat in a hurry.

• Make a list before you go grocery shopping.

• Log your food on an app or a food journal.

Frozen shoulder is one of the many conditions that our clients bring to our Toronto physiotherapists, chiropractors, and other sports medicine specialists.

Frozen shoulder is a condition that can be puzzling in how it seems to develop. You may not notice anything in particular that leads up to it. One day, you may just wake up and find your shoulder is sore, and when you try to move, it’s stiff, and doesn’t seem to want to move in a full range of motion. That’s frozen shoulder.

A typical case of frozen shoulder gets worse over a period of time. It can take from six months to up to three years to fully heal. 

Frozen Shoulder – the basics

The condition is also called adhesive capsulitis. The term refers to the capsule of connective tissue that surrounds your joints. When you have frozen shoulder, the capsule has swollen or thickened, and as it tighten around the bones, ligaments, and tendons, movement becomes more and more restricted.

While the exact cause may not yet be understood, there are several risk factors associated with frozen shoulder.

• Your risk goes up if you have recently had surgery or a condition where you are unable to move your arm for a period of time, such as recovering from mastectomy surgery or a stroke.
• Other conditions that seem to carry an increased risk of developing frozen shoulder include diabetes and other systemic diseases like  as thyroid disease, TB, cardiovascular disease, and Parkinson’s disease
• If you are age 40 and older, especially if you are a woman.

Whatever its underlying cause, it’s thickening and tightening of the capsule tissue that causes pain and restricts movement.

• Scar tissue forms in bands that stiffen and tighten around the joint capsule.
• Levels of the joint lubricating liquid, called synovial fluid, is reduced, leading to friction, which also works to limit range of motion.

Symptoms

Symptoms typically begin with a dull ache in one shoulder. The pain may extend to the upper shoulder muscles and the upper arm, and it may get worse at night.

Frozen shoulder generally develops over three stages. They may last one or more months each, and they may not necessarily last an equal amount of time. The stages can be characterized by what you’ll notice the most.

1. Pain. Any movement of the shoulder causes significant pain that worsens over time. Range of motion is also becoming more difficult.

2. Stiffness. The pain typically lessens after the first stage, even as stiffness increases, and range of motion decreases more and more.

3. Recovery. Over time, range of motion will improve again, and any leftover pain should go away too.

Options

Treatment can involve several options, depending on how serious your case is.

• Exercise – exercises that involve range of motion can be effective.
• Pain management options include ibuprofen or aspirin, non-steroidal anti-inflammatory drugs that can provide relief. If they don’t work, prescription medications are available to help.
• Corticosteroid injections into the joint capsule can alleviate the pain.
• In serious cases, arthroscopic surgery may be advised in order to loosen up the joint capsule.

Once you’ve had frozen shoulder once, the good news is that it isn’t likely to come back...in the same shoulder. It’s not unheard of to experience it in the opposite shoulder as well.

Prevention may be possible. If you are immobile for a period of time, or you live with any of the following conditions, then you can ask your Toronto physiotherapist or chiropractor what kind of exercises you can do during your convalescence to help maintain range of motion.

Let our Toronto physiotherapists, chiropractors, or other sports medicine specialists help you with frozen shoulder, shoulder pain, or any other musculoskeletal issue or condition. Call one of our Toronto clinics, or drop by today to make an appointment.