Snow Shoveling … Canada’s “Other” Winter Sport!

Elevation Physiotherapy & Wellness :: Snow Shoveling Tips for Canada's "Other" Winter Sport!

With winter comes snow, and with snow comes shoveling.  Snow shoveling can be the cause of muscle and ligament injuries, as well as back pain.  It should be treated the same way as any sport—warm-up and cool down with some basic stretches and movements to increase your heart rate.

7 Steps to Easier Shoveling

  1. Start Slowly – shoveling can increase your heart rate and blood pressure, so warm up and cool down with stretches.
  2. Clear Off Snow as Soon as Possible – fresh snow is lighter than packed snow, so the job is easier.
  3. Push Snow Out of the Way – when possible, push snow off to the side rather than lifting and throwing the load.
  4. Don’t Overload the Shovel – fill the shovel half full and step forward when loading the shovel.
  5. Don’t Stoop and Lock Knees When Shoveling – that position increases the pressure on your low back, so bend your knees and keep your back straight.
  6. Take Breaks – if it’s a heavy job, rest awhile and return later to finish
  7. Stop to Stand Upright – make sure you regularly stand up straight and even stretch backward during shoveling to give your spine a break; repeat a few times in a row.

Choosing a Shovel

“Ergonomic” shovels have a bent shaft that allow you to keep your back much straighter, as you can get a good grip on the shaft without having to reach down too far.  Often these shovels have an aluminum shaft, making it lighter and helping to minimize the stress that shoveling imposes on your back.  Also look for a small, lightweight, plastic blade to help reduce the amount of weight that you are moving.  When shopping for such ergonomic snow shovels, pick them up first and go through the motions of shoveling to see if they’re the right length for you.

Proper Lifting

When lifting even a light load, be sure to keep your feet wide apart and put your front foot close to the shovel.  To lift, shift your weight to the rear foot and keep the load close to your body; turn your feet in the direction toward which you are throwing the snow rather than twisting your body. After you’re done, try to keep moving for a short time afterward—allow your muscles and your lower back to stay limber.

The Shoe Story (for Runners)

Ten years ago, research showed that there was no evidence to show that modern running shoes prevented injuries, and such shoes should be considered “unproven technology with the potential to cause harm.”  Then in 2009,the rise in barefoot or “minimalist” running created the thinking that more traditional runners were not as good, as the minimalist shoe would make a runner adopt a more natural gait pattern.

As years go on, there is still no evidence to speak about how running shoes prevent injury—and that goes for traditional shoes, minimalist shoes, the super-cushioned maximalist shoes,or even that you should simply choose a shoe based on comfort.

The false argument that exists for the newer maximalist model states that since there is no evidence around more traditional shoes, then the newer version must be better. Also, the thinking that a more natural foot motion is best, as represented by the minimalist model, is also not backed up by evidence.  Plenty of people who properly train in these shoes report injuries.

Some researchers have argued that the best way to choose a shoe is comfort, and that your own legs have a unique“preferred movement path” that will minimize injury. There are plenty of studies that show how different types of shoes, or no shoes at all,affect the way your joints move and the forces that impact them – but no one can say if those changes actually affect injury rates.

What research actually does show is some of the best ways to avoid injury are to be cautious about how to increase the training load, and maybe to make small adjustments in running form to avoid problems such as excessive braking with muscles on the front of the thigh. 

Someone newer to running might want to try on several different shoes at their local running store to find what feels best. Running shoes should not have a “breaking in” period, so if they aren’t comfortable right out of the gate, then try a different make or model that feels good to run right away. Check with your physiotherapist for specific exercises or gait analysis to help you build up some miles safely and stay injury-free!

4 Reasons to Try Yoga When You Are Recovering From Pain

Elevation Physiotherapy & Wellness :: Four Reasons to Try Yoga When You Are Recovering from Pain

As a Physiotherapist, I see people who have pain.  Together we work on strategies to help that pain and get to the root of the problem, and often for a period of time I will ask people to limit certain activities, but the big picture is to get someone back to full function and have no limitations.  Once people are on the road to recovery, then often yoga can be beneficial as part of the solution! Here are 4 reasons to start yoga when you’re recovering from an injury:

 

  1. Here’s the thing: all yoga is not the same.  It is important to look at your specific movement and breathing patterns, and develop a yoga series that is unique and helpful for you and your pain.  Start small and slowly by focusing on one joint and one movement at a time, as that is easier for the nervous system to learn and progress occurs more quickly. As you progress, you may increase the number of joints involved, number of reps and speed. You may also transition from sitting or lying down movements to more standing movements to build stability and strength.
  2. There is a sense of safety: When the nervous system is responding to stress, your breath can be shallow, muscles tighten, the digestive system and sleep get thrown off. Pain and anxiety can exacerbate the stress response. Yoga can help to down-train the nervous system and encourage further healing of the issue with breath, movement and calm.
  3. It helps you listen to your body. As you get to know the cues your body is giving you, you can learn a better connection with your body and can help take control of your own self-care.
  4. Any movement is therapy when done with ease. Yoga can help you become more aware of how you move. You can work on easy vs. tight breathing, and ease of movement vs. force.  Awareness is the key to shifting the movement and breathing habits that can contribute to symptoms. With awareness, symptoms can change.

 

How do I start? At Elevation Physiotherapy, we work closely with a trained yoga instructor to develop a program that can be a part of your own injury recovery.  Speak with your Physiotherapist to see if yoga sessions could be helpful for you.  If you are still working with your Physiotherapist, it is possible that your yoga session(s) could be covered under your Physiotherapy benefits.

LeBron James rocks a lumbar roll– maybe you should too.

Having a firm roll to support the natural curve in the lower back is a key way to prevent slouching in essentially any kind of chair.  Use it by keeping your butt close to the back, and pushing the roll down as far as it will go, then just relax back around it.  Initially it might feel intrusive since you aren’t sued to it, but it’s a feel you’ll come to love!

https://www.sbnation.com/nba/2018/7/27/17621974/lebron-james-lakers-lumbar-back-fashion-summer-2018

At Elevation Physiotherapy & Wellness, we love the lumbar roll!  Learn more here

Managing “Texting Thumb”

So many people are using their phone, iPad or other devices so often through the day, and it can lead over time to soreness in the tendons of the thumb due to overuse.  This article from The Globe and Mail outlines a few thoughts on managing this pain, and different tactics to try with your devices.  If pain is ongoing, it is best to check in with your Physiotherapist, like the great ones at Elevation Physiotherapy, to assess your individual problem and customize the correct exercises or movements to help you get better.https://www.theglobeandmail.com/life/article-how-do-i-manage-the-pain-of-texting-thumb/

Where are the Pelvic Floor Muscles?

The group of muscles that make up the base of your core are collectively called the pelvic floor.  They are muscles like every other muscle in your body, they are just inside, so most people don’t give them any thought until they start to have a problem, like leaking(incontinence) or when the bladder or uterus starts to descend (pelvic organ prolapse).

People often hear that they should strengthen the pelvic floor, but either don’t even know what muscles are involved, or if they are able to work them properly.  Let’s break it down:

This is the view of the pelvic floor muscles if looking from below; at the top, there is the urethra (the hole where urine comes out), then the vagina, and at the bottom, the anus.  The pelvic floor muscles sling from the pubic bone on the front to the tailbone at the back, and also can wrap around the vagina and anus.  Together they act as support for the base of the core and trunk, and stability as they attach to the bones of the pelvis, spine and hips.  When the muscles contract, they behave like a sphincter to affect the vagina or anus, and can also help pump lymph through the system to prevent pooling at the pelvis.

So now that you know where they are anatomically, how do you locate these muscles?  Both men and women can do this in the same way.

  1. Sit or lie down and keep all of your muscles relaxed.  It is often easier for people to identify these muscles if they are lying down to start.
  2. Squeeze the muscles around the back aspect of your pelvic floor as if you are trying to stop passing wind, then relax them. Try this several times until you are sure that you are contracting the right muscles, and don’t squeeze your buttock muscles—they should stay relaxed.
  3. When sitting on the toilet to urinate, try to stop the stream, then start it again. You can try this to learn the right muscles to engage, but do not train this way or do it often, as it can mess with the reflexes between your bladder and pelvic floor muscles.  It’s a good technique to understand the proper contraction of the pelvic floor (it should feel like a lift in your vagina or scrotum), but continue to practice this Kegel exercise while not urinating!
  4. If you don’t feel a distinct “squeeze and lift” through your pelvic floor muscles, it’s time to contact your doctor, or better yet, a physiotherapist who is specially trained in working with your pelvic floor

 

Strength Training

No one has ever told me that they feel they have injured their (fill in the blank here) because they are too strong.  I agree with this article in The Globe and Mail on two tenets of strength training.

I would also emphasize that form is important, and breathing is even more important, especially with core work.  Ideally with every exercise you want to perform a core breath, which is actively engaging the pelvic floor muscles as you exhale.  This manages the increase in abdominal pressure as you are working your core muscles, and prevents that pressure from being forced downward to your pelvic floor muscles.

Core Breath: why this postpartum breathing technique is important for everyone

Breathing is under-rated.  People who lift weights understand that it is important to breath when actually lifting the weight, since holding your breath can increase blood pressure or potentially cause a hernia.  It is important to breath with exertion to control the increase in abdominal pressure that happens.

Women who work with a pelvic health physiotherapist after they have given birth learn to master core breathing, which is the same exhalation with exertion, but adding a pelvic floor muscle contraction with every exhale.

“Core Breathing” is using your breath when you properly contract your pelvic floor muscles with movement.  You want to inhale, expand your belly and relax your pelvic floor, then when you exhale, lift and engage your pelvic floor muscles.

Try these two exercises:

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