Physiotherapy Toronto Blog 

Working from home presents its own set of challenges, and our Toronto physiotherapists and sports medicine specialists regularly field questions about how to make it a safe and healthy environment.

One thing doesn’t change when switching from office to home – the stationary nature of the work. It’s a proven fact: sitting for too long is bad for your musculoskeletal system, and bad for your general health in many ways.

When options for going out are limited, and home is also where you work, it’s still easy to stay active. You’ll want to work on toning and stretching your whole body at regular intervals. It’s recommended that you move for at least one minute after 30 minutes of sitting. Your Toronto chiropractor or physiotherapist can give you customized exercise advice based on your condition.

Here are five great exercises for keeping you in shape as you get the job done from the couch.

Lunges

Lunges work your lower body. They can be performed in different directions. One leg is forward, with the foot flat on the ground, and the other leg is bent, positioned behind the body. For a side or lateral lunge, feet are placed widely apart. One knee is bent as you lean to that side, keeping your upper body slightly forward. Both feet are kept flat on the floor. A twist can also be added to a side lunge.

Tricep Dips

Work on upper body strength, targeting the back of the arms or the triceps. Sitting on the edge of a stable, flat surface, place hands to either side a shoulder-width apart, with your palms flat. Lower hips off the edge of the chair as you bend your elbows. Squeeze to return to a seated position.

Wall Push-Ups

Standing a few steps away from a stable wall, lean towards the wall and place your hands flat against it at a shoulder’s width apart. Keep your abs tight and your body straight as you lower yourself down towards the wall. Push back out until your arms are straight, but avoid locking elbows.

Pretend Jump Rope

Even if you live in an apartment, you can do a low impact version of pretending to jump rope. Jump with both feet, and then alternate one to the other to mix it up. The intensity increases with your speed, and you can add the arm movements too.

Burpees

Burpees get your whole body moving, and work all the major muscle groups. You'll begin by standing, and then lowering to a squat. Squatting on the ground, leaning forward and resting slightly on your hands. Now, push back with your feet until you're in a plank position. Hold it for 10-30 seconds. Next up is a push up, and when you're done that, jump forward with your feet to a squat again and then jump up with your arms raised in the air.

Staying active is always important. If you need any advice on exercise routines, or would like to work out an exercise regimen tailored to your physical condition and lifestyle, don’t hesitate to contact one of our Toronto physiotherapy clinics today.

The Benefits of Virtual Physiotherapy

By Athlete's Care on December 22, 2020

Nowadays, virtual therapy is one of the biggest requests at our Toronto physiotherapy clinics. Many people have questions – is it really effective? Can it help me?

First, let’s define what we mean by virtual physiotherapy, which is often called tele-rehabilitation or even video conferencing.

  • Think of it as a “therapeutic alliance” where the patient sets their own goals, guided by, and with reference to, an experienced physiotherapist.

The good news is, recent research shows it can be just as effective as in-person treatment. Here are some of the real world benefits of virtual physiotherapy.

Benefits of Virtual Physiotherapy

Tele-rehabilitation can deliver the essentials of patient care, including:

  • Interview and evaluation;
  • Diagnosis;
  • Treatment, including coming up with an individualized plan;
  • Maintenance activities;
  • Advice, education and training.

Your Toronto physiotherapist is available for face-to-face consultations in real time to answer any of your questions. They are able to demonstrate and guide you through your exercises.

  • Regular check-ins can be scheduled at your convenience. Your privacy is assured during any online sessions.
  • The physiotherapist will be able to view your living area, and tailor any exercises or treatment plans more closely to your real life circumstances, as well as suggest lifestyle modifications that can help address your condition.
  • Along with exercises, physiotherapists can guide patients through soft tissue treatments such as self-joint mobilization.
  • Travel time is eliminated, along with the necessity for scheduling days off work, when appointments can be scheduled at your convenience.

The digital environment also offers additional resources, including videos, online diaries, reports and other research that can be easily accessed and viewed. A European study found that patients who got the best results from virtual physiotherapy viewed videos after their session with the physiotherapist. The combination of demonstration and then the ability to check back with a video reference was effective.

Email is another tool that can provide patients with detailed references, including instructions, charts, and pictures that demonstrate exercises and movement objectives.

A UK study looked at 27,000 physiotherapy patients in a virtual environment. It’s clear that digital therapy options should continue to become more a part of the standard choices for treatment going forward.

If you are interested in talking about virtual physiotherapy, don’t hesitate to contact one of our Toronto physiotherapy and chiropractic clinics today.

Top 5 COVID Home Exercises

By Athlete's Care on November 12, 2020

 
Since we're all spending a little more time at home these days, Registered Physiotherapist Roman Izquierdo, has shared his list of the Top 5 exercises to try at home.  Remember to modify these exercises to suit your own ability and needs.
 
Circuit:

Repeat 2-3 rounds, 20 sec breaks between exercises

  1. Lunge with Band, Bicep Curl, Over head Press
  2. Push Ups
  3. Mountain Climbers x 20
  4. Front to Side Planks
  5. Squat and Row

Have fun with these exercises at home!  Be sure to stop the movement if you expereince any pain or discomfort.  For any questions or to book an appointment with Roman, click here.

 

 
 
 
 

 

Preventing Hip Injuries After 50

By Athlete's Care on November 06, 2020

Hip injuries are painful and disruptive at any time of life, and our Toronto physiotherapists and chiropractors treat patients who experience a range of effects. Through middle and into old age, however, the consequences become more serious.

 Unfortunately, the risk increases too. In the US, according to the CDC, 250,000 people 65 and older suffer from hip fractures that require hospitalization each year.

 Reducing the risk and avoiding injury is crucial, and the good news is that there are simple steps anyone can take to help.

 

 

Posture Is Important

Good posture means the body is balanced, which helps to avoid undue stress and injury to all joints. Falls are by far the most common cause of hip injuries in those 50 and older.

  • Stand with your back straight and shoulders back – slouching can actually be caused by an imbalance in the hip joint. If there is tightness, it’s a sign of a problem that needs to be addressed.
  • Keep both feet on the ground, flat on the floor with you sit, and avoid crossing your legs.

Wear The Right Shoes

Wearing the right shoes that fit properly and are designed for your sport or activity – including walking – is important.

  • When shoes are worn out, and no longer provide proper support, it creates instability in your gait and movements.

Exercise Is Crucial

Exercises that strengthen core and leg muscles, and improve balance, are an important way to prevent injury to hips and other body structures. Our Toronto physiotherapy and sports specialists can help with advice based on your individual condition and needs.

  • Weight bearing and strength (resistance training) exercises build muscle and bone strength.
  • Don't overdo stretches, or try for more flexibility than comes naturally.
  • Adjust your workout as you age – what worked at 20 and 30 may no longer be safe at 50. Seek professional advice, especially if you’re returning to exercising after a period of relative inactivity.

Sleeping On Your Side

If you sleep on your side, it can place the hip joint in an awkward position. That can cause damage, particularly to the cartilage around the edge of the socket, called the labrum.

  • Sleep with a pillow between your knees to help correct the angle of the hips as you sleep.

Bone Strength

Being aware of your bone density is important as you age, and get it tested. Low bone density can increase your risk of a hip fracture by up to triple.

  • One study from Johns Hopkins University suggested that bone density screening alone reduced the risk of hip fractures by almost a third.

 

If you have experienced a fractured hip, or you’d like more information on how you can stay fit and help prevent injury as you age, including a personalized plan, don’t hesitate to contact one of our Toronto physiotherapy and chiropractic clinics for an appointment today.