Stretching is Extremely Important, Both Before AND After Workouts

Did You Know Stretching Both Before and After Workouts Could Help Decrease the Risk of Injury?

Do you make time to go to the gym a few times per week? If so, you should commend yourself for your efforts.

But at our physiotherapy clinic, we notice an interesting trend with a lot of our active patients: they go to the gym regularly, but they largely neglect stretching and mobility work.

We’re not sure why this is so common—maybe because stretching doesn’t seem as “exciting” as an actual workout.

But proper stretching before and after exercise has many proven health benefits and can improve your workout, too!

Talk to a physiotherapist today about which types of stretching you should focus on and find out which areas on your body have a limited range of motion and flexibility.

In the meantime, keep reading to learn why stretching is so great for your body and mind.

Stretching and physiotherapy

There is a reason why stretching is a staple of physiotherapy. The act of stretching can do wonders for your health. In fact, according to Physiopedia,

“Stretching exercises have traditionally been included as part of a training and recovery program.

Evidence shows that physical performance in terms of maximal strength, number of repetitions and total volume are all affected differently by the each form of stretching – static stretch (SS), dynamic stretch (DS) and Pre-contraction stretching, Proprioceptive Neuromuscular Facilitation stretching (PNFS) being the most common type.

Stretching can help improve flexibility and range of motion about your joints. Improved flexibility may: Improve your performance in physical activities; Decrease your risk of injuries; Help your joints move through their full range of motion; Enable your muscles to work most effectively.”

Stretching provides numerous benefits to help your body keep itself healthier. One of the most important of these is stress relief. Everyday life throws lots of challenges at you, and the resulting stress can be held in your muscles.

This leads to tightness, spasms, and chronic discomforts such as headaches and neck pain. Stress also floods your body with “fight or flight” hormones such as cortisone and adrenaline. These imbalances can suppress your immune function, making you more vulnerable to viruses and other diseases. Hypertension is yet another dangerous consequence of chronic stress.

Regular stretches help your body release all that pent-up stress. By relaxing and loosening your muscles, you can maintain better control over your blood pressure, avoid chronic muscle pain, and keep your immune system ready for anything.

What can stretching before and after workouts offer?

1. Preparing for exercise ahead of time.

Dynamic stretching before a workout can help your muscles, ligaments, tendons, joint capsules, and other tissues become loosened up and prepared for exercise.

Pre-workout mobility also increases core body temperature and stimulates increased blood flow throughout the body so your tissues will have adequate amounts of oxygen to work.

Meanwhile, stretching after a workout helps you cool down appropriately and reduce tissue tightness and pain.

2. Working out better!

A personalized stretching routine that addresses your specific areas of postural imbalances and tightness can help you improve your range of motion.

When you combine this with strength training and aerobic conditioning, you can expect to function more efficiently during your workouts and enjoy greater stamina, power, and speed.

Since pre-workout mobility also prepares your body for exercise, it’ll also help you safely reach your desired workout intensity more quickly since you’ll be able to start a workout already warmed up and ready to go.

3. Relieving stress.

Stretching regularly—especially when combined with deep breathing and mindfulness exercises—is a great way to ease mental stress and even reduce signs and symptoms of depression and anxiety.

4. Reducing injury risk.

Some studies do show that stretching may reduce your risk of muscle strains, ligament sprains, joint damage, and other painful injuries common with sports and athletics.

5. Enhancing your health.

Regular stretching has been shown to improve your blood pressure and heart rate as well as maximize your overall mobility, especially as you age.

The importance of warm-ups

You may have heard that stretching “cold” muscles isn’t ideal—which is true. Our bodies need to be adequately warmed up prior to stretching—otherwise we increase our risk for injury and tissue damage.

This doesn’t mean you should never stretch at all before a workout, however. A simple 5-minute warm-up such as light jogging, brisk walking, and arm circles and leg swings is usually sufficient to get your joints and tissues warmed up and prepared for mobility work.

For many folks, dynamic stretches are the most effective for pre-workout mobility. Meanwhile, they’ll save static stretches and foam rolling for after the workout. Wondering what works best for you?

Our physiotherapy staff is happy to help you problem-solve and figure out the best routine for your body.

Want more help? We’ve got you covered!

If you’d like to become more disciplined with a mobility routine and need some inspiration and education on the best mobility moves your body needs, schedule an appointment with a physiotherapist today.

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Herniated Discs Can Be Painful – Here’s How to Tell if You Have One

Did You Know Physiotherapy Could Help Relieve Pain Caused by Herniated Discs?

Could you have herniated disc pain? This type of pain can sneak up on you. You’re sitting comfortably watching TV and when you stand up, there’s a sharp pain that radiates through your back.

If you’re experiencing pain in your lower back, you just might have a herniated disc. Contact our office in Oakville, Ontario for a consultation and evaluation, so you can get a proper diagnosis.

Herniated discs, defined

The spine consists of 33 bones referred to as vertebrae. The vertebrae are cushioned by discs made up of a gel-like substance. This cushions the discs and prevents friction.

It’s the discs that allow movement of the spine, such as bending over. However, if a disc slips out of place between the vertebrae, you have a herniated disc.

This condition is also known as a ruptured disc or slipped disc. A herniated disc can cause extreme pain if it irritates the surrounding nerves.

Why do herniated discs develop?

A disc herniation is often caused by age-related wear and tear. This condition is known as disc degeneration. With age, the disc loses water content, which makes them more prone to tearing and less flexible. Twisting and turning when lifting something can also cause a herniated disc.

Even a fall or strike to the back can result in a herniated disc. Excessive weight, occupation and genetic disposition can be the cause of disc herniated, too. Sometimes, people are unable to determine what caused their herniated disc.

“The most common symptoms of a herniated disc are arm or leg pain, numbness or tingling and weakness.” You may feel pain in your calf, thigh and buttocks. If you have a herniated disc in the neck, you’re likely to feel pain in the arm and shoulder.

When you cough or sneeze, the pain may shoot into your leg. Numbness or tingling may be felt in parts of the body. You may also be unable to lift items, as the muscles served by the affected nerves tend to weaken.

Physiotherapy and herniated disc pain relief

A physiotherapist will design a specific treatment program to reduce pain and speed up your recovery, so you can return to your normal activities and lifestyle. Typically, recovery can be achieved within two to eight weeks with the help of a physiotherapist. A physiotherapist will conduct an in-depth evaluation and outline specific treatment for patients with herniated discs.

Physiotherapy may include stretching exercises, massage, ice and heat therapy, electrical muscle stimulation, pelvic traction and ultrasound.

A physiotherapist will also choose specific treatments to help restore movement and reduce pain. Passive movements may be performed on you by a physiotherapist and then you can progress to active exercises on your own.

Stretching exercises will also be done, which can be done at home. Other modalities of treatment for herniated disc pain include hot and cold therapy, massage, electric stimulation, ultrasound and soft tissue mobilization.

According to research, physiotherapy often plays a big role in herniated disc recovery. Physiotherapy entails a holistic approach with both active and passive treatments. Not only is pain relief a result of physiotherapy, but a physiotherapist will teach patients how to prevent further injury.

What does a PT treatment plan for herniated discs look like?

According to SpineUniverse,

“Physiotherapy often plays a major role in herniated disc recovery. Its methods not only offer immediate pain relief, but they also teach you how to condition your body to prevent further injury.

There are a variety of physiotherapy techniques. Passive treatments relax your body and include deep tissue massage, hot and cold therapy, electrical stimulation (eg, TENS), and hydrotherapy.”

Our physiotherapist can check your symptoms against X-rays, postural evaluations, and other factors to confirm the presence and location of a herniated disc.

In addition to analyzing your symptoms and performing various tests and measures, a physiotherapist can help you determine if you have a herniated disc by assessing your medical history and lifestyle.

While the most severe cases might require surgery, physiotherapy can help many sufferers overcome their symptoms the natural way.

Physiotherapy to treat herniated discs focuses on building the strength in your back muscles, optimizing your posture, and increasing your pain-free flexibility.

Our physiotherapist may start you with a daily walking regimen before moving on to more strenuous aerobic and strengthening exercises.

Find relief today!

If you’re suffering with herniated disc pain, call us today to schedule an appointment.

Our physiotherapists will review your medical history, test your mobility, test your range of motion and create a personalized treatment plan just for you. Contact us today and we’ll get you on the road to recovery.

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If You Are in Need of More Physical Activity, Try These 7 Tips

Get Moving Again with These Helpful Tips!

Did you know that 80 percent of the U.S. population falls short of the Physical Activity Guidelines recommended by the Department of Health and Human Services? Millions of Americans are risking serious health consequences simply because they do too much sitting and not enough moving around.

You may not find that information shocking, especially if you’re one of those 80 percent. What really might surprise you, however, is just how easily you can give your daily activity level a dramatic boost. Here are seven simple tips from our physiotherapist for adding some much-needed additional exercise to your life.

1. Take your dog for a walk.

Have you ever marveled at the sheer energy and endurance displayed by your dog? Dogs love to walk, run, play catch and explore.

Join in these activities, and you’ll find that your dog gives you one heck of a workout.

2. Get your workout in while watching TV.

There’s nothing wrong with spending some quality time watching your favorite TV shows or movies – but you don’t necessarily have to spend all those hours sprawled on your couch, motionless.

Consider getting a stationary bike or treadmill that you can use while you’re catching up on your stories. You’ll have just as much fun, but you’ll be working out instead of sacking out.

3. Opt for a standing desk.

Standing desks have become all the rage in workplaces, and for good reason.

Standing at your desk instead of sitting can help prevent unwanted weight gain, regulate blood sugar levels after meals, ease back pain, elevate your mood and energy level, reduce your heart disease risk, and add years to your life expectancy. You may even find that you get more work done!

4. Find a yoga studio near you.

Physical activity isn’t always a matter of running or jumping around at a frenetic pace. Yoga offers profound benefits to body and mind by releasing stress, stretching muscles, increasing your range of motion, and helping you master your breathing.

A yoga class offers structured learning as well as a positive social environment.

5. Discover the fun of a new sport.

Getting that extra activity doesn’t have to be a chore; it could just as easily take the form of new fun.

Have you thought of taking up tennis, golf, surfing, swimming, running, or a team sport such as soccer or softball? These sports all offer different physical benefits, and they all get you up and moving.

6. Ride your bike.

If that trip to the corner store takes too much time on foot, maybe it’s time you remembered how to ride a bicycle.

Cycling exercises different muscles than walking, making it a valuable complement to that discipline when you need to go a little farther and a little faster. It also provides you with a significant cardio workout.

7. When possible, walk instead of drive.

Many people automatically get into their cars even for a brief trip to the mailbox or corner store. What if you spent an extra few minutes each day walking instead of driving?

It might not sound like much of a workout, but walking increases the circulation, exercises your legs and feet, sheds excess pounds, keeps your joints limber, and helps to release stress.

Looking for more tips? Athletic training could help!

People most commonly turn to physiotherapy after sustaining an injury. You’re in pain, looking for relief and recovery, and trying to find the motivation to push yourself to get there.

Physiotherapists are trained to help you bounce back from your injury, with just as much strength (if not more!) than you had before the injury. They are dedicated to always helping you reach your peak, whatever that may be.

You can discover the benefits of athletic training with our physiotherapists. These include, but are not limited to:

  • Overcoming injuries. Physiotherapy treatments are some of the best ways to overcome an injury and find relief for your pain. Each treatment is designed specifically to the needs of each individual and the condition of their injury, consisting of exercises and strength-building activities that are unique to their recovery.
  • Refocusing strengths. A physiotherapist can help you focus on improving your strength in areas that you may not have considered. Many parts of the body influence each other, and strengthening one can help with the function of another. Rather than jumping directly into a new form of activity, it makes sense to train your body to react to the new form of stimulation by improving your muscular strength and range of motion.
  • Developing healthy habits. While a physiotherapist can help you reach physical goals, they can also help you work on general wellness goals, as well. For example, regular exercise, a healthy diet, and a strong focus on hydration are fundamental in improving your physical fitness level. A physiotherapist is a great resource to have when focusing on increasing strength and muscular functionality, as they can help you improve in all aspects of health and wellness.

Contact us today!

Are there activities on this list that you’d love to try — if only your body would let you? Physiotherapy could get you back in shape to get into better shape.

Contact our physiotherapist for a one-to-one consultation!

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Physiotherapy: Treating Arthritis Without Drugs

Discover the Ways Physiotherapy Can Help You Find Natural Relief

Stiffness and discomfort don’t have to be a part of our daily lives — and yet many people assume that they’re doomed to suffer from arthritis pain.

If you’ve been losing more and more of your mobility and productivity due to chronic joint inflammation, you may be disappointed by the use of painkilling drugs or even alarmed by the potential dangers of such drugs.

Fortunately, you have a safer, more effective path toward arthritis pain management: physiotherapy.

How will physiotherapy help my arthritis?

If you want an arthritis pain management plan that improves your health without presenting you with the dangers of drugs, turn to physiotherapy. Our physiotherapist can examine your joints to see how advanced your arthritis has become and how it may be affecting your stance, gait or mobility. You’ll then receive a customized pain management plan that may include:

  • Physiotherapy techniques – You may benefit from massage therapy, cold/heat therapy or laser therapy.
  • Exercise – Exercise can aid arthritis sufferers by boosting circulation, easing inflammation, strengthening joint tissues and increasing range of motion. It can help you improve your balance, if that’s become a problem for you.
  • Lifestyle guidance – Your physiotherapist can recommend specific changes to your everyday ergonomics or lifestyle that will ease your pain.
  • Corrective devices – Your physiotherapist can recommend specialized insoles and train you in the use of devices such as walkers or canes.

What type of arthritis do I have?

Arthritis includes an entire family of painful joint conditions. For some individuals, it may take the form of painful gout in a toe joint; in others, it can strike due to a bacterial joint infection. The majority of arthritis sufferers, however, suffer from one of two agonizing conditions:

  • Rheumatoid arthritis – This form of arthritis is caused by an auto-immune disease or dysfunction. The same protective mechanisms that normally fight off disease germs decide to turn on your joints, treating them as the enemy and attacking them. This results in painful inflammation that may come and go, leaving joint swelling and deformity in its wake.
  • Osteoarthritis – This most common form of arthritis is usually a natural consequence of a lifetime of joint motion, coupled with certain changes that take place during aging. Healthy joints contain not only a lubricating fluid to keep the bone ends moving smoothly, but also a layer of cartilage that acts as a shock absorber and anti-friction component. Over time, however, the production of lubricating fluid can start to dry up, while the cartilage becomes thinner and more worn until it finally breaks down completely. This leaves you with pain, stiffness, and inflammation that usually feels worse whenever you try to move or put weight on the joint.

Many arthritis sufferers naturally turn to medication in the hopes that it will ease their symptoms. NSAIDs, steroids, and (and in the most severe cases) opioid drugs may produce such relief, but only temporarily. These drugs can’t address the physical problems that actually cause your symptoms; they can only mute the symptoms themselves.

What’s more, painkilling and anti-inflammatory drugs can pose significant risks if they’re used constantly. NSAIDs can damage the internal organs, while steroids may contribute to everything from cataracts to osteoporosis. Opioids can be extremely dangerous, not only because of their addictive properties but also because overdoses can (and often do) prove fatal.

Understanding the dangers of opioids

Both opioid prescription rates and deaths from opioid overdoses have quadrupled in the last two decades. Given these identical statistics, one can’t escape the obvious conclusion: Reliance on painkillers has gotten out of hand, and the consequences can be literally fatal.

In a study published by the American Physical Therapy Association, titled “Beyond Opioids: How physiotherapy Can Transform Pain Management and Improve Health,” this issue is exhaustively analyzed. It identifies three important waves of the opioid epidemic:

“1. Increases in deaths involving prescription opioids starting in 1999
2. Increases in deaths involving heroin starting in 2010
3. Increases in deaths involving synthetic opioids since 2013”

Beyond extreme physical risk, over-reliance on prescription painkillers can have other detrimental effects on your health.

Withdrawal symptoms can be harrowing. And while you’re still using them, opioids can lead to depression, which sets up a vicious cycle of self-medicating in order to feel better emotionally as well as physically.

Find relief today

Don’t just numb your arthritis pain – manage it a smart, safe, and effective way. Contact BeActive Physio today!

Finally Relieve Those Aches in Your Back with Physiotherapy

Find the Answer to Your Back Pains Today!

Most Americans will suffer temporary back pain at some point in their lives. When back pain is not temporary, however, it becomes a major quality of life issue. The American Physical Therapy Association states that back pain is the most commonly experienced form of pain for Americans.

In fact, one in every four Americans has sustained some sort of back pain in the past three months. The good news is that you don’t have to live with back pain permanently.

Taking a proactive approach like working with a physiotherapist can help you find back pain relief at long last. Contact BeActive Physio for more information on how physiotherapy can relieve your back pain.

What can I expect with physiotherapy for back pain?

Over the course of your work with a physiotherapist, your progress will be monitored to ensure that you are recovering.

The goal is to eliminate the back pain so that you can live a normal life. A big part of working with a physiotherapist is that you will learn strategies for movement and carrying out daily tasks in ways that will prevent the pain from recurring.

For example, your therapist will show you proper posture techniques while you are at home, at work or enjoying leisure activities.

You will also learn how to keep up a regular exercise regimen to keep your supportive muscles strong, which will prevent the back pain from coming back. If your weight is contributing to your back pain, you will learn nutritional advice in addition to exercise to control your weight and keep back pain at bay.

What do treatments look like?

Once your back pain has been diagnosed, a personalized course of physiotherapy will be outlined for you. Treatments for back pain will vary based on the diagnosis, your age, weight, physical ability and other factors.

Your course of treatment may include any of the following:

  • Posture work to provide better support for your back
  • Electrical stimulation for pain relief
  • Manual therapy and spinal manipulation to improve joint mobility and relieve tissue pain
  • Stretching and strength building exercises
  • Ice or heat treatments for pain relief
  • Education on how to take better care of your back, such as proper methods of lifting, bending, sitting, and sleep positions

How will a physiotherapist diagnose my back pain?

Your journey with a physiotherapist will start with a discussion of your symptoms. Your therapist will also review your medical history for any past injuries or illnesses that could be contributing to your current pain. Your physiotherapist will also conduct an exam to assess how you are able to move and function as a result of your back pain.

The diagnosis phase will also involve some tests to find symptoms of more serious conditions. If your physiotherapist suspects that there is a serious health condition contributing to your back pain, you will likely be referred to a specialist for more testing. In most cases, this will not be necessary.

So, why am I experiencing back pain?

Did you know that the World Health Organization estimates that approximately 149 million workdays are lost due to back pain? It is a sensation that is all too common for millions of people.

60-70% of people across industrialized nations experience back pain, which can greatly hinder daily life and limit you from participating in certain tasks and activities that you enjoy. If left untreated, back pain can also progress into more serious health issues.

There are three main types of back pain:

  • Chronic Back Pain: If back pain lasts longer than three months without subsiding, it is classified as chronic.
  • Recurrent Back Pain: This occurs when acute back pain goes away for a while, but then comes back periodically.
  • Acute Back Pain: Acute back pain is the most common type. This is a temporary pain that goes away in less than three months.

Back pain is usually not serious and will resolve on its own. Recurring pain and chronic pain, however, can be a sign of a more serious health problem.

There is a broad range of potential physical conditions that could be causing your back pain, which include osteoporosis, degenerative disk disease, a herniated disk, fractures, or lumbar spinal stenosis.

Get started today

The key is to be proactive in standing up to your back pain. If the pain lasts longer than three months, it probably won’t go away on its own.

Call BeActive Physio today to schedule your first appointment with a physiotherapist.

Have You Been Stretching? If Not, These 5 Reasons Will Make You Want to Start!

Add Stretching to Your Daily Routine Today!

Some people think that stretching is an unnecessary part of exercising. The truth is that stretching is a necessary component of exercise.

Can some simple physical motions dramatically improve your overall health, wellness, and quality of life? In the case of stretching, the answer is most definitely yes. Stretching exercises are a staple of physiotherapy for just that reason.

In fact, according to physiotherapists, stretching is an important part of one’s daily routine – whether you’re exercising or not.

What are the different types of stretching?

Stretching involves stretching connective tissue, a muscle or a tendon. The goal of stretching is to improve range of motion, flexibility and muscle elasticity. The five most common stretching exercises are:

  • Low Load
  • Static
  • Proprioceptive Neuromuscular Facilitation (PNF)
  • Ballistic
  • Dynamic

Ballistic stretch physiotherapy is a rapid bouncing motion to stretch a muscle. Dynamic stretching by a physiotherapist entails stretching with motion at different speeds and distances.

These movements are performed in a controlled and slow manner. Examples include torso swings, arms swings and leg swings. Static stretch physiotherapy involved stretching the muscle and holding it for a few seconds.

PNF entails holding and controlling techniques to activate specific receptors in muscles. This technique improves muscle length and decreases muscle tension. The low load stretching technique is gradual application of tension to enhance connective tissue remodeling.

A physiotherapist will determine the best stretching exercises for your affected area and implement them into your treatment plan. They will also give you home exercises.

These stretching exercises may include groin stretches, quadriceps stretches, knee stretches, calf stretches and more. They will also show you how to do easy stretches with a towel at home. Knee stretches are very common in all age groups. That’s because knee injuries are common due to overuse or athletic injuries.

Activities like running and biking can result in tight quadriceps muscles. Keep in mind that tight muscles can predispose you to injury. If so, quadriceps stretches will be implemented into a treatment plan.

Improve your mobility with stretching

It’s quite common for a physiotherapist to prescribe various stretching exercises to individuals suffering from chronic pain conditions. Stretching takes on special importance when you’ve become less mobile due to issues such as osteoarthritis. The less you move your joints, the greater the likelihood that your muscles and connective tissues will lose some of their length.

This change obviously limits your joint motion even further and leaves you in even more pain. Stretches naturally support physiotherapy recommendations such as walking, heat therapy, or massage therapy in increasing blood flow to painful joints and widening your pain-free range of motion.

Chronic pain syndromes often involve tight muscles. Syndromes such as fibromyalgia and its cousin, myofascial pain syndrome, cause muscle knots that limit muscle motion and trigger referred pain to other parts of the body. Regular stretching can help you “untie those” painful knots.

PT and stretching

It’s important to make sure you’re doing the right kind of stretches before and after your workout. A physiotherapist can put together an exercise routine for your specific type of workout.

Whether you’re playing a game of tennis, training for a mini-marathon, or walking through the neighborhood, physiotherapy can help you make the most of your activities. A physiotherapist can guide you regarding which types of stretches are the best for your current physical condition and the type of activities you’re participating in.

It’s also important to make sure you’re doing the right exercises in the correct way. You’ll want to make an appointment with a qualified physiotherapist to learn what stretches are right for you. Physiotherapy can help you make the most of your workouts and improve your overall health.

5 more reasons why you should stretch

1. Stretching helps reduce muscle tension. It’s a therapeutic treatment by a physiotherapist. You’ll feel the rewards of stretching during your daily routine, walking or lifting.

2. Another benefit of stretching is increased blood circulation. Muscles require sufficient oxygen and nutrients in order to perform well. Stretching ramps up blood flow and transports oxygen and nutrients.

3. Stretching specific exercises prior to exercising helps the muscles to achieve maximum range of motion. It also helps strengthen the muscles. That is why during physiotherapy stretching is a main focus.

4. Stretching enhances joint range of motion. It enables the body part to move easier. For more dynamic movement, stretching increases muscular coordination. Some physiotherapy sessions focus on a muscle group instead of just one muscle for stretching.

5. Lastly, a benefit of stretching is heightened energy levels. The increased circulation increases energy levels. Learning to stretch properly will lead you to a more active lifestyle. “According to results of a new systematic review, moderate-grade evidence seems to support strengthening and stretching exercises to help ease chronic neck pain.”

Get started today

Whether you see a physiotherapist or not, stretching should be a part of your daily routine. You’ll feel better, perform better, and avoid injury. Contact BeActive Physio today to learn more!

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Ready to Rid Yourself of Headaches? PT Can Help

Finally Find Relief for Your Persistent Headaches with Physiotherapy

If stress-related headaches are happening so frequently that they are impacting your daily life, it’s time to start thinking about physiotherapy for relief. Stress-related headaches, also called tension headaches, are the most common type of headache that impacts people.

While they are not as serious as migraines, tension headaches are a sign that something in your body is “off.” A physiotherapist can work with you to determine the cause and eliminate stress-related headaches for good.

How can a physiotherapist help with my headaches?

The ultimate goal of your physiotherapy regimen will be to eliminate your stress-related headaches. However, in addition to relief, you will gain additional benefits that will likely improve your overall quality of life:

  • Improved posture. Bad posture is really one of the leading causes of stress-related headaches. If you don’t enjoy good posture throughout the day, it is likely to lead to more generalized aches and pains, as well as the muscle tension that contributes to stress-related headaches.
  • Neck tension relief. You will have better range of motion in your neck and reduced tension, thanks to manual physiotherapy techniques applied to the muscles there.
  • Increased strength: Your therapist will teach you exercises to strengthen your neck and upper back, which will lead to improved posture. With better posture, you will be able to stand and sit longer without experiencing discomfort.

The many benefits of physiotherapy

The treatment of your stress-related headaches will depend in part on the diagnosis. For example, one course of treatment that would work for correcting your posture and strengthening the neck muscles might not be appropriate if your headaches are the result of a past injury.

In general, you can expect stretching and strength training to be part of your treatment. Other options that your physiotherapist might employ can include:

  • McKenzie therapies
  • Cervical traction
  • Body mobilization
  • Hot and cold compressions
  • Soft tissue mobilization

Aside from your physiotherapy sessions at the clinic, your therapist will also recommend exercises, stretches and lifestyle changes that you can make at home, which will all contribute to eliminating your headaches.

How else can PT help my headaches?

Our physiotherapist can help you get to the bottom of your headache problem.

If your headache is cervinogenic in nature, we may need to work on your neck. For instance:

  • Our physiotherapist can help you identify other migraine triggers and suggest strategies for avoiding them in your everyday life.
  • If your migraines are the result of a recent concussion, a carefully-administered course of physiotherapy can actually help you recuperate from that concussion more quickly.
  • Corrective exercises and postural/ergonomic changes can help you steer clear of “text neck” and other occupational headache triggers.
  • Laser therapy and massage therapy can both relax tight neck tissues and speed recovery to injured muscles.
  • Chiropractic adjustment can correct skeletal misalignment issues that place your neck muscles under unnatural strain. These adjustments can also help to reduce cluster headache attacks.
  • Exercises that strengthen and loosen your neck muscles can help to ease the stresses that set off your headaches.

Diagnosing headaches with PT

Before your physiotherapy treatments begin, your therapist will work with you to diagnose your headaches. You’ll need to discuss your medical history with the therapist. If you sustained an injury to your neck, back or jaw years ago, it could still be contributing to headaches to this day. The location where you experience pain, such as in the face, back of the neck or forehead, can also help to diagnose the source.

Your physiotherapist will likely run you through some tests as part of the diagnosis phase. For example, your posture will be checked as you engage in several activities. The strength of your muscles and the range of motion in your neck and shoulders will be tested. Your therapist might do some manual therapy to see how mobile your neck joints are.

Once the cause of your stress-related headaches is determined, a customized course of physiotherapy can be prescribed to treat them.

So, what’s causing my headaches?

One of the main causes of stress-related headaches is right there in the name: stress. The headache generally happens when the muscles in the neck or scalp become tense and contract.

Depression and anxiety are similar emotions to stress that can also lead to headaches. In addition, there may be a physical cause behind your stress-related headaches. An accident or injury to the neck or back can contribute to headaches. Poor posture and arthritis are two other potential causes.

Find relief for your stress-related headaches today

What are you waiting for? Stress-related headaches can be a thing of the past for you, after working with a physiotherapist to correct the problem. Contact BeActive Physio today to schedule your first appointment.

Manage Your Arthritis the Natural Way – With the Help of Physiotherapy

Arthritis Pains Don’t Need to Slow You Down Any Longer!

If you have arthritis, then you know all about the difficulties with moving and functioning in daily life that it can present. What you might not know, however, is that physiotherapy can help you find relief from your arthritis pain.

There is no cure for arthritis, but by using the exercises and techniques that your physiotherapist can teach you, the onset of arthritis can be slowed and you will experience less pain overall.

You have the choice for a safer, more effective path toward arthritis pain management: physiotherapy. Contact BeActive Physio and schedule a physiotherapy appointment today.

What can I expect from PT for my arthritis pains?

Physiotherapy visits are often short in duration. Your therapist will be focused on spotting problems with your physical function that are related to arthritis, and teaching you methods you can employ at home to relieve pain.

The way to actually achieve pain relief from your arthritis is to keep up with the teachings for the long term. The improvement will be gradual, so it’s important that you follow your physiotherapist’s instructions.

In order to help your physiotherapist to provide you with the best advice possible, think carefully about different physical goals that you might have.

For example, you might want to be able to do your daily job without straining your hips or knees, to reach things high up on a kitchen shelf, or to simply get in and out of your car without pain. Expressing these goals to your therapist will aid in ensuring that your treatments are as specific to your goals as possible.

Your physiotherapy sessions probably won’t need to be done on a weekly basis. Once every few weeks to monitor your condition and progress should be sufficient.

How do I know what type of arthritis I have?

Arthritis includes an entire family of painful joint conditions. For some individuals, it may take the form of painful gout in a toe joint; in others, it can strike due to a bacterial joint infection. The majority of arthritis sufferers, however, suffer from one of two agonizing conditions:

  • Osteoarthritis – This most common form of arthritis is usually a natural consequence of a lifetime of joint motion, coupled with certain changes that take place during aging. Healthy joints contain not only a lubricating fluid to keep the bone ends moving smoothly, but also a layer of cartilage that acts as a shock absorber and anti-friction component. Over time, however, the production of lubricating fluid can start to dry up, while the cartilage becomes thinner and more worn until it finally breaks down completely. This leaves you with pain, stiffness, and inflammation that usually feels worse whenever you try to move or put weight on the joint.
  • Rheumatoid arthritis – This form of arthritis is caused by an auto-immune disease or dysfunction. The same protective mechanisms that normally fight off disease germs decide to turn on your joints, treating them as the enemy and attacking them. This results in painful inflammation that may come and go, leaving joint swelling and deformity in its wake.

How will I benefit?

Arthritis attacks the joints of the body, so the goal of physiotherapy will be to restore the use of those joints and improve your ability to move around and engage in daily activities.

This will be achieved through a combination of exercise to strengthen the support structures around the joints, and teaching you how to move and engage in activities without worsening your symptoms. The exact course of treatment that your physiotherapist will prescribe will depend on how advanced your arthritis is and which parts of the body are impacted.

The physical exercises your therapist will teach you will be directed toward improving your mobility, range of motion, flexibility, and coordination. Your plan may include any combination of:

  • Environmental modifications: Your physiotherapist can make specific recommendations for additional therapeutic aids based on your type of arthritis. These can include ergonomic furniture or cushioned mats in areas of your home or at work where you tend to stand on your feet for long periods of time.
  • Treatments: Modern physiotherapy has a broad range of treatment options available to assist with arthritis pain. Hot and cold therapy can relieve the pain and stiffness in joints; braces or splints can help to stabilize and support arthritic joints; shoe inserts can relieve arthritis pain in the lower extremities; and so on.
  • Education: Sometimes arthritis in the hip or knee will require the use of assistive mobility devices, such as a cane or walker. Your physiotherapist will teach you the proper way to use these devices.
  • Posture: Your therapist will teach you various body mechanic techniques that will improve joint function and reduce pain. You will also be taught ways to use your strongest muscles and joints to relieve pressure on arthritic joints.

Get started today

If you are ready for relief from arthritis pain, contact BeActive Physio to schedule your first appointment with a physiotherapist.

What is Online Physiotherapy?

Are you experiencing pain that requires Physiotherapy treatment…BUT can’t go to the clinic?

You may be living in a remote area or stuck at home or afraid to go out due to current crazy circumstances. 

Are you trying different solutions to relieve pain or doing random exercises by asking Dr. Google?

Well, you’re not alone…

2 weeks ago, I got a call from a 36-year-old female, she was experiencing extreme neck and shoulder pain but due to working from home and babysitting, she was unable to come for Physiotherapy treatment in the clinic. 

She even tried some exercises, searched on YouTube and Google for things like: neck pain relief, solutions for neck pain, exercises for chronic neck pain. Of course, it didn’t help her but made symptoms worse. (The internet is a helpful resource but not when it comes to your individual health concerns!)

Due to all these, now she was very stressed out and confused (more about her in a minute)…..

Now, What if I told you that you can get help from a licensed Physiotherapist while you are at your home. Yes that’s right…

Online Physiotherapy

With online physiotherapy, you can get the best advice, exercises, and a lot more. I have helped many individuals like you with online physiotherapy.  

So,

What is Online Physiotherapy?

It is meeting with your Physiotherapist, but via video call, just like Facetime or Zoom call! (Now, this is where the internet is very helpful!)

*These video calls are on a completely secure line to make sure your health information is not leaking out. 

Online Physiotherapy is also known as Virtual Physiotherapy or tele-rehabilitation. 

How does Online Physiotherapy works?

To do these video calls you can use your smartphone, tablet, or computer which can be connected to the internet. 

Just like your In-person visit you will be able to see your therapist, explain everything about your condition or problem. Your physiotherapist will be able to do a detailed assessment of it. 

And based on the information and findings, your therapist will create a custom treatment plan for you.

Throughout your course of treatment, you will also get a detailed explanation about your condition or problems, how to manage it, and most importantly, how to prevent it from occurring in the future.

Why is Online Physiotherapy Important?

It can play an important role in your care plan and recovery. It allows you to still receive the highest possible quality of care from a remote location.

There are numerous conditions that can still be treated and improved via virtual care, including but not limited to:

Tele-rehab is useful to provide you education regarding your posture corrections, ergonomic or works station design, understanding the do’s and don’ts of your problem. 

And sometimes you can use this tool as a stress relieving medium. 

Just like In-person visit, there are many benefits of Online physiotherapy:

  • Detailed Assessment
  • Custom treatment plan
  • Education regarding  your condition/ problem
  • Tips to manage your symptoms
  • Modified exercises
  • Posture correction
  • Ergonomic workstation advice 
  • Therapeutic product education
  • Live answering your questions
  • And much more

Most of the time, your problem can be solved by just speaking with health professionals. Your therapist can guide you about how to manage your symptoms without getting too stressed.

You may remember the 36-year-old patient that I mentioned earlier...

So, I offered her online physiotherapy and on the first video call only, I was able to find the root cause of the problem which was due to improper design of the workstation and lack of exercise. 

With proper education and exercises, within a few visits, her pain was much manageable!

And just like her, you can also manage and recover from your symptoms…

What are the Examples of Online Physiotherapy?

By now, you already know what virtual physiotherapy is and how it works. Now let me take you through some of the examples of it, which will provide you better understanding.

Exercises:

One of the key components of Tele- rehabilitation is to deliver you a simpler version of exercises. 

And making sure that you understood it correctly. 

Your physiotherapist will show you which exercises to do, how to do them, how many times to do it, and what to expect from these exercises. 

Not only that, your therapist will make sure that you perform all the exercises with them. Also, they can answer any questions that you may have.

Online Physiotherapy Exercise

Education:

Just like the exercises, education plays a vital role in your recovery. 

Every video call with your Physiotherapist you get lots of education. This can be in the form of knowledge about your condition and how to manage them effectively. 

They will also advise you regarding any therapeutic product that can help in your recovery

In most cases your therapist will give you posture education, as most issues arise from poor posture. 

Correcting them properly will not only reduce your symptoms but it will make sure you are preventing the same problem to re-occur in later life.

Online Physiotherapy Education

Ergonomic training: 

In this era of working from home has created many new problems for the back, shoulder, neck and other body areas.

As most of us are not used to working from home and no one was ready for it. Ergonomic workstation setup is very useful. 

Effectively setting your workstation will be the best gift you can provide to your selves.

Your Physiotherapist will not only provide you general tips for workstation, they will also look at your current setup. 

And based on assessment they will guide you on how to modify it and/or add additional components to it.

Online Physiotherapy Ergonomic training

So, no matter where you are, and what condition are you in, you will always have access to Physiotherapy via online. 

As you are here and reading this, you may be looking to get some help. And if you still have some questions and are not sure how online physiotherapy can be helpful…You can request a FREE virtual consultation with one of our physiotherapists.

Contact Us

FAQs:

1. How online physiotherapy differs from in-person service?

Actually both are very similar. Just like in-person service, your physiotherapist requires to meet all regulatory and legislative standards of practice and code of conduct. You will get the same high quality care as in-person care.

2. Is online physiotherapy safe?

Yes, Online physiotherapy is delivered through a secure, encrypted line. This ensures that your health information and privacy are not compromised during these online calls.

3. How would a physiotherapy assessment be conducted online?

Prior to this online call, you will be required to finish important documents online like intake forms, medical history, and consent. Doing this call, your Physiotherapist will go through your medical history, general health, the objective of this call, and your goals. From there, the therapist will conduct an objective assessment which is checking range, strength, functional movements.

4. Is online Physiotherapy covered by insurance?

Yes, the Majority of the insurance covers Virtual (Online) Physiotherapy just like your regular In-person session. If you have any questions specific to your insurance, feel free to give us a call.

Relieve Your Pain Without Drugs! Find Natural Pain Relief Today

Ready to Find Pain Relief Without the Side Effects of Opioids?

Pain is a serious problem in today’s world. It’s little wonder that painkillers and anti-inflammatory drugs have grown into such a mammoth industry.

Unfortunately, these drugs offer their own share of troubles, from addiction to dangerous effects on internal organs. Many people are now seeking effective pain relief that doesn’t come from a pill bottle. If you’re one of those people, you need to know about the amazing pain-busting potential of physiotherapy.

Physiotherapists can help individuals manage pain, and greater use of physiotherapy could make a real impact on the tragic levels of drug abuse in this country—abuse that often begins with a prescription for pain medication.”

So, instead of turning to opioids, consider physiotherapy first!

Why you should consider physiotherapy for your pain management needs

Physiotherapy offers numerous advantages as a safe, effective, all-natural pain management tool. A physiotherapist takes each individual’s symptoms (and those symptoms’ underlying causes) into account when devising a physiotherapy plan for pain management. Your plan might include modalities such as:

  • A soothing combination of heat therapy and cryotherapy
  • Chiropractic adjustment to help joints move more freely and correct painful musculoskeletal imbalances
  • Electrical nerve stimulation to interrupt pain signals
  • Cold laser therapy and/or massage therapy to boost circulation, relax tissues, and reduce inflammation
  • Resistance training exercises to strengthen muscles, making physical actions less of a strain
  • Aerobic exercises to get the blood flowing and encourage joint lubrication

Physiotherapy appears to have one more major contribution to make toward freeing pain sufferers from their symptoms.

Some physiotherapists have adopted “brain-rewiring” techniques such as graded motor imagery to help patients develop a new perception of their pain – one that allows them to master and minimize their responses to it. This form of physiotherapy seeks to give individuals more control over their pain so that they can tolerate more exercise, which then reduces the pain even more.

Physiotherapy can do more than just help you feel better. By providing you with non-pharmaceutical pain control measures, this form of care can help you steer clear of the side effects of prescription and non-prescription drugs.

Better yet, you’re going beyond the temporary numbing of your symptoms by actually treating the underlying causes of those symptoms. Why settle for the illusion of relief when you can have the real thing — and improve your health and functionality in the process?

So, what’s so bad about painkillers?

A variety of over-the-counter and prescription medications promise to ease pain and inflammation temporarily. Steroids do this by suppressing the immune system for people suffering from painful auto-immune disorders (such as rheumatoid arthritis).

That same immune-suppressing power, however, also makes the body more vulnerable to infection. Long-term steroid use has also been associated with cataracts, glaucoma, hypertension, water retention, acne, high blood sugar and osteoporosis. NSAIDs (non-steroidal anti-inflammatory drugs) block the production of inflammatory chemicals in the body.

These drugs aren’t necessarily safe, either. NSAIDs can cause stomach bleeding and kidney damage in some individuals. They have also been associated with elevated heart attack and stroke risks.

Perhaps the most ominous danger comes from opioid drugs. Opioids can deaden more than just pain. These powerful drugs caused over 70,000 fatal overdoses in 2017 alone. Some of these deaths may have been related to recreational drug use, but over 60 percent of the deceased were chronic pain sufferers.

Some important facts about opioids

Opioids are the most commonly used medication for pain management across the United States. Even though they are commonplace, they contain some shockingly harmful facts:

  • Opioids are a highly addictive substance and are the most commonly abused prescription medication.
  • Opioids are a highly dangerous class of substances. Heroin is among the opioid category, as well as prescription pain relievers like oxycodone, hydrocodone, morphine, and more.
  • More than 2 million people in the United States become addicted to pain medication every year, many of the medications being opioids.
  • About a quarter of heroin addicts began their addiction through prescription opioid dependency.

Contact us today

Our physiotherapist will be happy to create a pain management program just for you. Contact BeActive Physio today for a consultation!

Sources:

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