What Our Kinesiologists Say About Stretching

It is one of the most important ways to avoid injury and to promote overall health. Here are some of the reasons everyone, active or not, should stretch:

improves range of motion and flexibility
promotes muscle balance
prepares your body for activity
helps your body recover from activity
decreases joint stresses/compression
minimizes unwanted muscle tightness and knots
promotes circulation
develops body awareness
enhances performance by improving overall speed, balance, endurance, agility, and strength

Stretching Tips from our Experts

Stretch only what is tight. This helps to reduce the number of stretches you’ll do!
Ensure your stretching targets the area intended.
Stretch when warm – after activities or later in the day – to improve range of motion.
Practice dynamic stretches before your activity, and static stretching after the activity.
Feel tension in the muscle as you hold the stretch. Avoid pain, overstretching, bouncing or rocking.
Relax. Stretch in a quiet, comfortable area; on a matted area in the gym; on the warm soft grass; or on the carpet while watching TV.
Make stretching a habit. Progress is the accumulation of many efforts.
A kinesiologist can guide your exercise planning and lead you to healthier daily living, faster recovery, less pain, and enhanced sport performance.

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Sun City Physiotherapy Locations

Gardening Tips

Health and Exercise

Gardening Tips

Proper movements and tools will extend your gardening season. The secret to a healthy garden is a healthy gardener. To get the most of your gardening season, the Canadian Physiotherapy Association (CPA) recommends the following tips and techniques. A “warm up” before you start your gardening helps to reduce muscle strain, injury and fatigue. Do some shoulder circles, trunk rotations, and heel / toe standing. Take a few minutes to stretch your neck, wrists, shoulders, lower back and legs. Repeat them again at the end of your gardening activity. If you begin to feel a bit stiff while gardening, pause and do more stretches.

RAKING OR HOEING – keep your tools close to your body and your back straight to reduce strain. Use your arms and avoid twisting your trunk. Use long-handled tools suited to your height.

If you tend to bend over or reach too far while raking, consider using an ergonomic rake (available at garden centres). It will make the job easier and reduce strain to your back.

WEEDING OR PLANTING – do not bend from the waist. Squat or kneel on a kneeling pad. If you have difficulty getting up, use a kneeling pad / bench with a support handle for assistance.

Give your back, legs and knees a break from stooping and kneeling by using tools with long handles to help with the weeding;
Squat or sit on the ground to trowel, rather than bending over.

DIGGING OR SHOVELLING – insert the head of the shovel vertically into the ground and step on the blade. Lift small amounts at a time. Keep your back straight and bend at the knees. Avoid twisting. Use a wheelbarrow to move big or heavy loads.

Choose a shovel with a weight and handle length that is appropriate for your size and for the job you are doing;
Give your back a break by using a smaller shovel, reducing the temptation to lift large amounts of soil;
Spread heavy lifting and digging tasks over a week rather than a weekend, and spread major projects throughout the seasons. Take time to recover between them.

LIFTING OR CARRYING – know your limits and lift properly: bend your knees, not your back. Keep the load close to your body. Don’t lift items that are too heavy for you to handle – get help! Use a wagon or wheelbarrow to transport supplies and / or to move or carry heavy items.

A four-wheeled cart is sturdier and easier to use than a wheelbarrow;
Lift with your knees slightly bent and your back straight. Avoid twisting or reaching.

PRUNING OR TRIMMING – get as close to your work as possible. Don’t stretch beyond your reach or past your stable footing.

Match the size of the gardening tool handle to the size of your hand. Choose tools that you can hold so that your hand remains positioned in line with your forearm;
Hold your tools in a loose comfortable grip. Holding too tightly may cause injury;
Be creative! Adapt or create your tools for ease and comfort;
Pad the handles of your gardening tools;
Use knee pads or a foam pad for kneeling;
Wrap a slippery handle with tape to improve your grip (hockey stick tape will do).

ADDITIONAL TIPS FOR THE GARDENER:

Tools with larger, padded handles are more comfortable for gardeners with painful or arthritic hands. Enlarge tool handles with grip-tape or foam tubing purchased at a hardware store.
Tools with tubular steel rather than wood are more lightweight and may be easier to use.
Where possible, use a potting bench or a counter top to prevent unnecessary bending.
Wear a gardening apron with several pockets for carrying frequently used tools, or keep them close at hand, to avoid reaching or twisting for the tool you need.
Wear gardening gloves to protect your hands and joints.
Keep tools (such as your pruners) sharp to make cutting easier.

Talk to a physiotherapist: Most of the aches and pains gardeners experience can be prevented. Enjoy the fruits of your labour. Don’t be limited by the aches and pains!

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Rotator Cuff Injuries

Shoulders

Rotator Cuff Injuries

We’ve all heard of our rotator cuff, but what role does it play in our everyday movement and how does an injury affect us?

The rotator cuff plays a crucial role in moving and stabilizing the shoulder, allowing for a wide range of movements. It is vital for maintaining shoulder stability and enabling proper shoulder function. It helps keep the upper arm bone dynamically centred within the shoulder socket, allowing for smooth and coordinated movements. So, how do we injure it?

A rotator cuff injury refers to damage or tears in the group of muscles and tendons that surround the shoulder joint. Common causes of rotator cuff injuries include repetitive overhead motions, trauma or injury, and age-related degeneration. Whether it’s due to a sudden injury or gradual wear and tear, a rotator cuff injury can significantly impact a person’s quality of life, limiting their ability to perform tasks such as lifting, reaching, or throwing. It is often painful and can lead to weakness, limited range of motion, and difficulty performing everyday activities.

It is important to promptly seek appropriate treatment to alleviate pain, restore strength, and improve overall shoulder function.

Physiotherapy is an effective treatment option for rotator cuff injuries. A physiotherapist will evaluate the severity of the injury, assess the range of motion and strength of the shoulder, and develop a customized treatment plan.

Initially, treatment may focus on reducing pain and inflammation through techniques like ice therapy, electrotherapeutic modalities, and gentle exercises. As the healing progresses, physiotherapy will involve a combination of strengthening exercises to target the muscles of the rotator cuff, as well as stretches to improve flexibility. Manual therapy techniques such as joint mobilization and soft tissue massage may also be employed to enhance shoulder mobility and reduce muscle tension.

Through a progressive rehabilitation program, physiotherapy aims to restore strength, stability, and function to the shoulder, enabling individuals to regain their normal activities and prevent future injuries.

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Planter Heel Pain – Plantar Fasciitis

Foot and Ankle

Planter Heel Pain – Plantar Fasciitis

What Is PHP?

Plantar heel pain (PHP), commonly known as Plantar Fasciitis, refers to pain beneath the heel that is typically worse with weight-bearing activities. It is commonly characterized by pain on the first few steps in the morning, tenderness on the inside of the heel bone and increased pain walking barefoot on hard surfaces. The plantar fascia is thought to be the main source of this pain.

Why Is Treatment Important?

Planter heel pain affects up to 10% of populations and predominantly affects sedentary middle-aged and older adults. It is estimated to account for 8.0% of all injuries related to running. It is the most common foot condition treated in physiotherapy clinics.

How Do We Treat PHP?

A recent best practice guide¹ suggests treatment for people with PHP should include stretching, taping, and individualized education. Patients may also benefit from shockwave therapy, followed by custom foot orthotics.

How Can Physiotherapy Help?

Your Physiotherapists can diagnose your heel pain as well as identify the risk factors which can trigger plantar heel pain. They can help you through the management of this condition with individualized treatment such as stretching, manual therapy, taping, and modalities (ultrasound, electrical stimulation or shockwave therapy). At Sun City Physiotherapy, we use an evidence based practice to treat your Plantar heel pain and get you back to pain free movement!

¹Morrissey, D., Cotchett, M., J’Bari, A. S., Prior, T., Griffiths, I. B., Rathleff, M. S., … & Barton, C. J. (2021). Management of plantar heel pain: a best practice guide informed by a systematic review, expert clinical reasoning and patient values. British Journal of Sports Medicine, 55(19), 1106-1118.

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Shoulder Pain in Throwers

Shoulders

Shoulder Pain in Throwers

Each spring, at the beginning of baseball and softball season, people will develop pain and soreness in the arm and shoulder when throwing, or after throwing. This can linger or worsen as the season goes, potentially zapping their throwing strength and their ability to participate when it could easily be corrected.

Typically, this pain is a result of overuse or strain on the rotator cuff muscles. Throwing is a very demanding task on the shoulder and requires a sturdy foundation of strength within the rotator cuff muscle group and mobility of the entire shoulder. When we go from not throwing through winter (except maybe the odd snowball) to getting out on the field in spring, it can be a very abrupt change, and therefore, overworks these small supporting rotator cuff muscles. These muscles can then become very tense or tight, and the tendons can become painful from being over worked. Combine this with poor or limited range of motion or mobility and it becomes even more challenging to throw comfortably.

Prevention can be addressed by doing some simple exercises to strengthen the rotator cuff so that it can better support the high demands of the throwing motion. Taking care to warm-up properly is vital. The rule of thumb should be, “warm-up to throw, don’t throw to warm-up!”. This will make huge improvement to comfort and performance.

Try these four quick basic warm-up exercises.

Arm circles: starting small at shoulder height moving to large circles
over 30 seconds. Forwards and backwards
AROM IR/ER starting at sides gradually moving up to 90 abd 30 seconds
Banded IR @ 90 Abd 2×15
Banded ER @ 90 Abd 2×15

Through physiotherapy, we can address excessive tightness, and work to improve strength. Manual therapy and IMS, which can help reduce pain and restore the range of movement needed to throw. Modalities can be applied to settle any inflammation which may have developed.

Education is key to better learn how to warm-up properly for throwing. It is equally important to identify which muscles need to be strengthened properly and how to do it. Your Physiotherapist can guide you through the steps.