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Start Somewhere and Keep Going

4/18/2017

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This month's article is going to be a little different. I'm going to share the story of how I started running, some of the setbacks I encountered and how I pushed past them, and some things I learned along the way. It's going to get a little personal, so bear with me.

In the fall of 2015, I decided to make a change in my life. I needed to be more active, especially as someone who preaches it to all my patients. I was unhappy with my state of fitness, and I remember the day it became clear I needed to do something. I was flying home after visiting my parents in Ottawa, and my dad dropped me off at the airport. Since I was a kid, we've raced upstairs, so when we got to the bottom of the stairs and escalators, we exchanged a look. I was at the base of the escalator, my dad at the stairs. I thought for sure I had this one in the bag! I was so wrong. My dad, carrying my bag and without the help of an escalator, beat me up the stairs, and was barely out of breath at the top. An old man (sorry, Dad!) had absolutely schooled me. It was time to make a change. I wanted to try something that was easily accessible, had a low start-up cost, and that I could do on my own time according to my ever changing schedule. I decided to start running. I grabbed a pair of sneakers from my closet, downloaded an app on my phone that counts intervals (more on that later), and headed for the path down the street from my house.

It was horrible.​

I was uncoordinated; I was unbelievably out of shape. I couldn't even jog for a full minute at a time. And what I was able to accomplish left me breathing so hard I made these awful wheezy-screamy sounding breaths. I thought I was going to vomit up my lungs. I had to stop and sit down more than once during those first few days. I passed or rather was passed by, other runners who smiled and said hello as we shared the morning. (Honestly, how anyone smiles and talks while running is beyond me.) I felt unworthy like I was just pretending. When I got home, I broke all the rules and lay down almost as soon as I entered the door. I could barely stand, the room was spinning, and my extremities were tingling. But here's the thing: I kept trying.
Choice Health Centre Runner
Somewhere inside of me the determined kid who used to race upstairs woke up. I made agonizingly slow progress, but it was progress nonetheless. A big change happened when I found another app to keep track of distance and pace. It turned into a competition with myself, and every time I would try to shave a few seconds off my time or go a little longer than before. Seeing my stats improve, however slowly, was a huge motivator. Eventually, I signed up for a couple of 5km races to give me something to work towards. Here are a few things I learned during those first few weeks.

First, recognize you're going to be terrible at it. If this is your first venture into athletics, don't let it discourage you! Yes, there will be times when you look ridiculous, people will pass you on the sidewalk or lift twenty times the amount you can. They all had to start somewhere, too. The only thing you can do is decide where you want to be, put your blinders on and get yourself there. The worst thing you can do is compare yourself to other people. You don't know their story, or how long they have been working at it. It doesn't matter; what matters is that you are doing something for yourself and improving your skills.

Secondly, make sure you are following a routine and proper warm-up/cool-down protocol, especially at the beginning. This is when you set the habits that will stick with you through every workout. It's important to warm up before activity, and stretch after. Don't eat for a couple of hours before your workout, and try to eat or have a nutritional drink within an hour afterwards, depending on your goals. When you are running (or working out in any situation), it's important to maintain good posture; hold your shoulders back and down, and don't hunch forward. This creates better alignment and creates space for your chest to expand, and you are going to need all that air! All of this can sound daunting, and it's easy to think of exercise as another chore to fit in during the day. Here's the thing: exercise should be fun. It should be something you enjoy doing or something that makes you feel good afterwards. Putting all the rules and guidelines aside, the biggest questions are, “Does it make me feel good?” and “Am I happier because I am doing this?”

Third, and most important, is self-care. This is a two-tiered requirement and involves both physical and mental care. Physical care involves stretching, eating properly, drinking enough water, and listening to your body. Pay attention when something feels good and hold on to it! Sit in the stretch for a while longer, or maintain a slower pace if it's what works for you. Find a schedule that works for you and fits your lifestyle. Working out shouldn't be a source of stress, but something you indulge in for yourself, to take better care and clear your head. On the other side is mental care. This is the hardest thing to accomplish, and definitely the part I have the most difficult time with. It's important to remember that it's okay to miss a workout, it's okay to be slower than yesterday, and it's okay to stop earlier than expected. You are still ahead of where you were when you started, and the biggest effort is just getting out the door. Give yourself credit for those little things, and forgive yourself when you fall behind. Treat yourself like you would treat a friend or loved one, be gentle and encouraging. Build yourself up, don't tear yourself down. That happens often enough without your help. Surround yourself with people who push you forward. Find motivation in the little things, and remember to keep looking ahead. You can totally do this!

Having the right tools helps. A good pair of shoes is imperative. Have someone help you find the right fit, and avoid too much cushion. It can be expensive, but the right shoe does make a huge difference. I have also found support by using certain apps on my phone. There's one that plays my music with a voice-over that counts intervals for me. The voice tells me when to run and walk when to start my cool down, and when I've (finally) reached the end of my workout. The one I started with is called C25K, but there are a ton of options. I also use 'Map My Run' to keep track of my distance and speed, and it logs all my runs to I can keep track of my progress.

It's also important to work with your massage therapist, chiropractor, physiotherapist and so on to help prevent injuries, and to make sure you are working in the most comfortable and efficient manner. This will keep you pain free and let you go longer times/distances before fatiguing. Our physiotherapist Laura Gfeller offers running assessments, where she will analyze your movement during running and help you refine your stride and pick your footwear.​

In the end, it is the strength of mind and will that makes the difference, and the physical strength follows. Start slowly and easily, and don't be afraid to explore and find what feels good to you.

​
by Teresa Noye RMT
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Tennis Elbow... Not Just for Tennis Players!

5/13/2016

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Elbow pain is something I see quite frequently at the clinic. Whether it's from playing a specific sport, maybe doing some renovations or yard work, or perhaps a repetitive task at work. Regardless of the reason, one thing is always the same: left untreated elbow pain can become a chronic issue. Let's look at lateral elbow pain which tends to be the more common among my clients.
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Lateral epicondylitis, more commonly known as tennis elbow, is an overuse injury to the lateral (outside) aspect of the elbow. The elbow becomes sore and tender because the forearm muscles and tendons have been damaged from overuse. The pain can come on suddenly (acute) or over a few days/weeks (chronic).
 
There are many different activities that can lead to this condition but particularly those that involve repetitive motions of the wrist and arm. Although commonly referred to as tennis elbow, it is not just tennis players who can get this injury. Repetitive activities like painting, driving screws, even cutting up cooking ingredients like meat can be the culprit. The primary cause, regardless of the specific activity, is repeated contraction of the forearm muscles that you use to straighten and raise your hand and wrist, notably the extensor carpi radialis brevis muscle. Repeated motions and stress to the tissue may cause a series of tiny tears in the tendons that attach the forearm muscles to the bony prominence at the outside of your elbow. There are a high number of pain receptors in this region making it quite tender to the touch, you will know this if you have ever hit your funny bone!
 
Some risk factors for developing tennis elbow include:
  • Age: higher incidence in those age 30-50
  • Occupation: those who have jobs that involve repetitive wrist/arm motions, such as plumbers, painters, carpenters, and cooks
  • Specific sports, such as racket sports, specifically if you have poor stroke technique
The pain associated with tennis elbow may radiate from the lateral elbow to the forearm and wrist. People may experience pain or difficulty when shaking hands, turning a doorknob, or holding a cup or pot of water.
 
If caught early on, rest and ice can help to manage the symptoms of this condition. But, if it doesn't improve within a few days, it's best to see your doctor or a healthcare provider like a physiotherapist. If left untreated, lateral epicondylitis can lead to chronic and potentially debilitating pain.
 
What can be done to prevent this type of injury? The best way to prevent it is to stretch and strengthen your arm muscles so they are flexible and strong enough for your activities. It also helps to use proper technique and movement during activities and use equipment appropriate to your abilities. Try to avoid prolonged repetitive movements, for example try to alternate hands during a repetitive activity like painting. Lastly, maintaining good overall health and keeping the muscles of your arms, shoulders, and upper back strong will also help take stress off the elbow. See Exercises of the Month below for a stretch and a strengthening exercise.

by Stephanie Brown, PT
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How to Battle those Winter Blues

2/13/2016

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I don’t believe any Canadian is unfamiliar with the term ‘Winter Blues’. The short days and long cold nights can leave some people feeling unmotivated and lethargic. Most of us have experienced this at some point… but why?
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The answer lies in our biology. The reduced sunlight leads to a reduction in the levels of serotonin produced by our bodies. Serotonin is a feel good hormone that regulates mood, appetite and sleep. A reduction in this hormone can lead to feelings of depression. This type of seasonal depression is known as Seasonal Affective Disorder, or SAD. Symptoms of this disorder can be a combination of extreme fatigue, irritability, lack of motivation, poor eating habits, and reduced quality of sleep.

Now, to be clear, mental illness is not within my scope of practice and I’m not an expert in the matter. But, as a physiotherapist, I believe every health care clinician should educate themselves to better understand mental health issues and how they can affect our physical health. If you feel you are suffering from SAD, speak with your family physician, as there are treatments, such as light therapy and medication, which can help. In addition to these treatments, there are other methods to cope with the doldrums that arise this time of year.

Exercise and eat right. Yes, I know we have all heard this before but maybe, if we dive into why it is helpful, we might be motivated to stick to it. When we exercise at a moderate intensity, our bodies will naturally produce and release more serotonin, which will help to fight those winter blues. Exercising is not just about looking good or achieving a certain body image or weight. Exercising results in our bodies naturally releasing hormones that will make us FEEL better.
Getting active can be very difficult for someone who is suffering from SAD or caught up in an inactive lifestyle. The key is to determine what will motivate you to start.
​
The first thing is to set realistic goals. If you are completely inactive, start with just 5-10 minutes of walking outdoors, dancing to your favourite song, or playing charades with your family. Getting active does not have to mean joining a gym and running on a treadmill. Finding what works for you is key! Taking up a new activity, such as snowshoeing or ice-skating, is a great way to share activity with the whole family. If you need more motivation or need to schedule in activity as you would an appointment, I recommend joining a small local gym with fitness classes. Having a sense of community and being social while being active will help you stick to your goals.
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Ensuring proper nutrition will also help biologically. When we eat high sugary foods, such as cake and sweets, or even white starchy breads, our insulin levels spike. Once this happens we also experience a crash that can bring us down and make us feel tired… reducing our motivation to exercise. When we eat regular nutritious snacks and meals, we get constant energy and fuel for the day. Opting for snacks, such as fresh fruit and vegetables, nuts, and whole grains, will fill our bodies with vitamins and minerals we need so our bodies can avoid those mid afternoon and evening lows.
​
by Saba Chishti, PT
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  • Home
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      • Dr-Anna D'Intino, ND
      • Dr-Lauren MacIntosh, ND
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      • Amanda Conrad-Acu
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