Sheddon Physiotherapy and Sports Clinic TIPS for Health

Runners IT Band Pain Injury Prevention

2012-02-23T07:56:00.000-08:00

Like Achilles problems, the IT Band can flare up with very little warning and take quite a while to go away. If you are fortunate -- once discovered, the cause of the problem and how to stretch the tendon can be quickly fixed.

The IT Band runs down the outside of your upper leg, from your hip down to your knee. It tends to be most troublesome closer to the knee. Because of the area it is located in, it is pretty difficult to stretch. Here's what worked for me: If you're trying to stretch your right IT, stand sideways on a step with your left leg dangling. Drop your left hip and push your right hip to the right. Keep pushing gently and you should feel a good, deep stretch throughout the IT Band. Like most stretches, hold it for 30 seconds, relax, and repeat. The other stretch that works fairly well is performed on flat ground. Again, if you are working on your right IT Band, cross your left leg in front of your right and bend over as if touching your toes. Instead of trying to stretch the back of your legs, lean to your left and push your hips to the right, similar to the first method. Lastly, you might have some success continually massaging the area that is overly tight. You will need your leg straightened for this to be possible, and relaxed. If you're sitting in class or at work and have nothing better to do, find something to put your leg up on and dig in!

Your other alternative is a foam roller (found at running stores and Sheddon Physiotherapy and Sports Clinic). By lying on them and rolling back and forth, you give yourself a strong and deep massage.

Good luck and KEEP HEALTHY RUNNING!

For advice on other running questions, contact your therapist at Sheddon Physiotherapy and Sports Clinic.

Cycling and Lower Back Pain

2012-02-21T07:50:00.000-08:00

Cycling and Lower Back Pain

This is a common problem in cycling that is seldom discussed. There are many causes of back pain in young cyclists.

To answer the question, lower back pain in a young cyclist without any other problems or history of back pain is often due to mechanical factors (versus intrinsic problems inside your body). The most common is bike fit, then bike fit and then bike fit.

In my experience, many cyclists are riding bikes that are too big for them and many cyclists lack proper flexibilityand/or their core strength is lacking. Take the time and have your bike fitted to your body. Also, back pain can arise from anatomical causes like leg length discrepancy or misalignment of your spine. This is a very good time to talk to your therapist.

So much of what cyclists do is hunching forward—working on computers, riding bicycles, eating at dinner tables all contribute to bad spinal health. Poor spinal health is common in young cyclists and often due to bad posture (on and off the bike) and injury. If you favor one side of your body or the other due to injury or poor posture, your back eventually takes the strain. An imbalance in the spine will cause overuse of the lower back.

Lack of flexibility, such as excessive hamstring tightness, also contributes to lower back pain. Leg length discrepancies (LLD) are common and consider that the average person has a LLD of three to six millimeters. Generally, most authorities on bike fit will correct a LLD greater than six millimeters. If this is a problem for you, then go to a reputable source who has experience with LLD, because it is easy to over-correct and cause a knee pain that will take you out for months.

Is Your Riding Style Causing You Pain?

Finally, riding style can cause lower back pain. Lower back pain may arise in cyclists that push big gears, especially while climbing. The angle of your back in relation to the bike can increase or decrease the strain on your back.

Consider this analogy: If you lift a 25-pound object with your back flexed towards 90 degrees (as in the TT position), it would take 140 lbs of force; however if your back is only flexed 45 degrees (about halfway), the force decreases to 120 lbs. Consider alternating climbing positions by standing up and changing the angle of your back, especially during long rides or climbs.

Core strength is very important in lower back pain. Any back rehabilitation program includes some type of exercise directed at improving core strength. Core strength is not just your abdominal and back muscles that you can touch or see; it is rather a collection of hundreds of muscles both big and small that collectively work together to give you core stability. Consider going to a gym where they focus on core strength such as Pilates or some types of yoga.

The key words are bike fit, core muscle stability and riding style—all of these likely contribute to back pain. Fixing these problems are best left to the experts.

Sheddon Physiotherapy and Sports Clinic can help you with strength and flexibility.

Our friends at Racer Sportif in Oakville have the skill and expertise needed to help you find the right bike and bike-fit.

Hockey Injuries

2012-02-09T09:23:00.000-08:00

“Groin Pulls” in Ice Hockey Players
Dr. Jason Kobrick, BSc, DC
Chiropractor
Active Release Provider (ART®)
Acupuncture

With the Hockey season beginning, players of all ages will start to show their hero colours of “black and blue”. Of all the hockey injuries, one in particular can make the season very difficult and frustrating to return to at 100%. Adductor muscle strains, the so-called “groin pull”, are the most common injuries seen in NHL ice hockey players. This injury is common whether it’s a professional or a minor leaguer or a recreational hockey player. These injuries are preventable and treatable. However, how does a player know he/she is susceptible to such an injury? The purpose of this article is to educate players about the function of the muscles and biomechanics of the groin. The better the athlete’s understanding of how their body works, the better they can learn to control their movements and in turn train themselves so that these movement patterns become engrained in what is called motor memory. Motor memory is how the body reacts to a certain stimulus without consciously thinking about the movement before hand.

Ice hockey players are at high risk for non contact musculoskeletal injuries because of the excessive force generated during the acceleration and deceleration phases of skating. During the skating stride the big glut muscles (hip extensors and abductors) are the prime movers, while the groin (hip flexors and adductors) act to stabilize the hip and decelerate the leg. In other words the power comes from your big muscles in your rear-end and the stabilizing and controlling muscles come from the long muscles down the inside of your thigh.

In ice hockey players, adductor strains may be caused by the force exerted while attempting to decelerate the leg during the toe-off phase of a stride. A strength imbalance between the propulsive muscles and stabilizing muscles has been proposed as a reason for adductor muscle strains in athletes.

Preseason Training on the Hockey Tredmill

Preseason training has shown to decrease the occurrence of adductor strains seen in NHL players. These muscles need a variety of dynamic exercises and a variety of different positions to strengthen the muscles in all possible positions encountered in ice hockey. Most groin injuries occur at the largest stretch of the muscles. A hard lateral cut and switch in directions on the ice can leave the groin muscles in compromising positions of length and direction. The muscle is forced to fire while decelerating, and if too much stress occurs, the fibres of the adductors can tear. In order to enhance performance and decrease the risk of injury it becomes important to implement a strength and conditioning program that emphasizes on the mechanics of ice hockey, working on flexibility and strength of the stabilizers and propulsive muscles using a variety of dynamic exercises. That is why a number of dry-land training facilities have implemented for all ages a specific program that has exercises to enhance the stability and strength of the adductors; such as single-leg strength training, a skating and stick-handling program, core and yoga and most importantly a biomechanical assessment to help identify early muscle imbalances that may put these muscles and other body areas in a susceptible position for injury). These programs are not just for the off-season months, but should continue throughout the year.

Treating the muscle imbalances incorporates a proper biomechanical/functional assessment that can be done by a therapist who understands the sport of hockey, the sport specific movements, and the training programs involved. The therapist must understand functional anatomy and be able to evaluate all the soft tissues, whether it is muscle, tendon, ligament, nerve, or fascia.

Adductor strains occur at the myofascial junction and most frequently in the muscle called adductor longus. The myofascial junction is where muscle and tendon mesh in order to attach muscle to bone. Treatments such as ice, compression, range of motion exercises are effective in the early stage of injury, but preventative and chronic issues can be dealt with myofascial release of the involved muscles and get significant results. It is important to know that the groin is particularly prone to re-injury if activities are resumed too early. A proper treatment plan with rehabilitation and conditioning exercises can drastically shorten the athlete’s recovery period and slow down the muscle dysfunctions that occur with injury. Also with a positive collaborative environment amongst therapists, strength and conditioning specialists and the player’s coaching staff will provide the best benefit for the athlete.

Ice hockey players have a high threshold for pain causing them to present late with chronic groin pulls that have been present for weeks at a low level of discomfort but tolerated by the player. Leaving this injury unmentioned and unmonitored can cause the muscles of the groin a minimum of 12 weeks to heal. This is far too much of a hockey season to sacrifice, when the proper precautions of training and therapy can be utilized starting today. If the player suspects that there is something “not right”, the best thing they can do is to seek the appropriate advice and care and not wait to do so.

If you are suffering from a groin pull or wanting to learn more preventing groin pulls, do not hesitate to contact Sheddon Physiotherapy and Sports Clinic at (905)849-4576.

Concussion in Sport

2012-02-07T07:55:00.000-08:00

Concussion in Sport
Dr. Jason Kobrick, BSc, DC
Chiropractor
Active Release Provider (ART®)
Acupuncture

Recently the major discussion and biggest concern in sport is Concussions. Concussions have recently received the most attention in the media because there have been an increase in frequency of impact to the athlete's head; especially when there are premier athletes involved. In sports, especially contact sports like hockey, football, and lacrosse, the players are bigger, stronger, and faster. Those attributes mixed with new development in equipment and more intense training programs, the athlete has become a so-called Hercules (a man of exceptional strength or size). Also, with the level of competition for keeping their job with the team, the athlete is forced to compete at a high level with every play they are involved in; they are expected to win the one-on-one battles.

Concussions are traumatic head injuries that occur from both mild and severe blows to the head. Some head injuries may appear to be mild but research is finding that concussions can have serious, long-term effects, especially repeat head injuries or cumulative concussions.

The Consensus Statement on Concussion in Sport: 3rd International Conference on Concussion in Sport held in Zurich, November 2008, defines a concussion as a complex pathophysiological process affecting the brain, induced by traumatic biomechanical forces. Several common features that incorporate clinical, pathologic and biomechanical injury constructs that may be utilized in defining the nature of a concussive head injury include:

1. Concussion may be caused either by a direct blow to the head, face or neck or a blow elsewhere on the body with an ‘‘impulsive’’ force transmitted to the head.

2. Concussion typically results in the rapid onset of short-lived impairment of neurologic function that resolves spontaneously.

3. Concussion may result in neuropathological changes but the acute clinical symptoms largely reflect a functional disturbance rather than a structural injury.

4. Concussion results in a graded set of clinical symptoms that may or may not involve loss of consciousness. Resolution of the clinical and cognitive symptoms typically follows a sequential course. In a small percentage of cases, however, post-concussive symptoms may be prolonged.

5. No abnormality on standard structural neuroimaging studies is seen in concussion.

As an example, the latest standard in the National Hockey League (NHL) is that players suspected of having a concussion will be removed from the game and sent to a quiet place free from distraction so they can be examined by the on-site team physician. The physician will use the Sports Concussion Assessment Tool (SCAT) test to evaluate the player. Symptoms include loss of consciousness, motor incoordination or balance problems, a blank or vacant look, slow to get up after a hit to the head, disorientation, clutching of the head after a hit or visible facial injury in combination with another symptom.

The Sports Concussion Assessment Tool (SCAT) is a standardized method of evaluating people after concussion in sport. On the front of this handy tool lies the symptom checklist while on the reverse lies questions to assess memory function and instructions for balance assessments. The tool was produced as a result of the 2nd International Symposium on Sport Concussion in Prague in 2004. It includes asking an athlete to score themselves based on how they feel. The guidelines that accompany the tool state that concussion should be suspected in the presence of any one or more of the following: signs (such as headaches), symptoms (such as loss of consciousness), or memory loss. The advice is that any athlete suspected of concussion should be removed from play and then medically evaluated. At the 3rd Symposium there was revision of the original SCAT card, the SCAT2. No longer a convenient, double-sided assessment device, the SCAT2 now boasts four pages of examination resources to aid in the concussion assessment protocol. Specifically, the previously integrated evaluation components have been expanded to its original sources and the SCAT2 now incorporates the Glasgow Coma Scale (GCS), the Modified Maddocks Questionnaire and the Standardized Assessment of Concussion (SAC) as separate entities within.

There is also a computerized concussion evaluation called the ImPACT (Immediate Post-Concussion Assessment and Cognitive Testing). Given the inherent difficulties in concussion management, it is important to manage concussions on an individualized basis and to implement baseline testing and/or post-injury neurocognitive testing. This type of concussion assessment can help to objectively evaluate the concussed athlete's post-injury condition and track recovery for safe return to play, thus preventing the cumulative effects of concussion. However, this test depends on the administration of the baseline test to clinically correlate the results.

The most difficult component to concussion management is the return to playing sport. Aside from the SCAT2 and ImPACT, an athlete should be in constant communication with their Family Doctor, a Sports Specialist, their Therapist, the Team Coaches and their Strength Coach in order to follow a return to play protocol. (Below is a table outlining a guideline from the Consensus Statement identifying the return to play protocol). Returning to sport too early can cause concussion-like symptoms during vigorous activity and can have a cumulative effect leading to Post Concussion Syndrome. Although there is no definitive therapeutic treatment for a concussion, since it is an injury to the brain, therapy can be done to target the associated pain and dysfunction from the initial injury, whether there is a whiplash trauma to the neck and back. Headaches, neck tension, and neuromuscular dysfunction caused by the injury can be treated with soft tissue therapy, acupuncture and other modalities to help reduce the frequency and intensity of those symptoms. However, each athlete is different and unique, and further research endeavors are required in the prevention, evaluation and management of Concussion.

Table taken from the P McCrory, W Meeuwisse, K Johnston, J Dvorak, M Aubry, M Molloy, R Cantu. Consensus Statement on Concussion in Sport: the 3rd International Conference on Concussion in Sport held in Zurich, November 2008. Br J Sports Med 2009;43(Suppl I):i76–i84

Sheddon Physiotherapy and Sports Clinic has been recognized as a centre of excellence by ImPACT Canada. If you require concussion testing, assessment or treatment do not hesitate to contact us at (905)849-4576 or visit us at our website (http://sheddonphysio.com/).

Ski Injury Prevention

2012-01-31T07:19:00.000-08:00

Great Article by Elizabeth Quinn

Strength and Conditioning Exercises to Prevent Ski and Snowboard Injuries

Downhill skiing and snowboarding can result in both serious and minor injuries if you aren't prepared. Skiers and snowboarders often require specific conditioning and workout routines to not only perform better and prevent fatigue, but to help reduce the risk of injury on the slopes.

Strength, flexibility, endurance and agility drills for skiers and boarders are essential for both recreational and the expert skiers. Most skiers return to the slopes after months away. While some athletes participate in other sports during the off-season to stay in shape, many are weekend warriors. No matter what type of a skier you are, you could wind up with minor aches, pains or a serious injury if you don't spend a little time preparing for the demands of your sport.

Skiing and boarding require both technical and physical skills including strength, endurance, agility and balance.

Muscular Strength
Muscular strength improves your ability to relax and still maintain control, while making quick adjustments needed on uneven terrain. All the major muscle groups of the body, especially the core, are used for skiing. A great strength exercises is a single leg squat. A second great strength exercise is a weighted quadriceps squat.

Explosive Power
When strength training is combined with speed, quickness and agility training, power is developed and expert level skiers are born. Exercises that create power include:

· plyometrics

· sprinting

· agility drills

· weighted step ups

· hill or stair running

Plyometrics are commonly referred to as explosive types of exercise drills often used in the conditioning program for skiers along with weight training because the combination of squatting and cycling develops the quality leg and hip power necessary for high performance skiing. One great exercise is to stand on a bench or box (12 inches or so), jump down and then immediately back up. Do this 10-30 seconds at a time, rest and repeat. Experts can try to do one-leg jumps.

Flexibility
The best stretches for skiers and boarders focus on the lower extremities and snow boarders need to stretch the upper body as well. One great core stretch is a core twist. Stand with your knees slightly bent and your arms crossed in front of you. Slowly look over one shoulder and let your whole body follow until you feel a good stretch in the back and side. Hold 5 seconds and repeat in the other direction. Hamstring and Quadriceps stretches are also recommended for skiers.

Endurance
For cardiovascular endurance good preparation exercises include: road, mountain or stationary biking. It build the heart and lungs and focuses on the leg muscles used during skiing. To Warm-up with an easy spin of 5 minutes and then add high intensity efforts (sprint) for about 30 seconds. Spin easy for a minutes and repeat 2-5 times depending upon your fitness level. Cool down about 5 minutes and you have a great workout.

Technical Skills
Technical skills start with lessons from a certified Physiotherapist.

Balance Training
Working on balance can include one-legged squats or work on balance boards.

Agility Exercise
To improve side to side agility stand in a relaxed half squat position and step quickly side-to-side (maintain the squat). As you improve, jump side-to-side keeping the inside foot off the ground and the focus of your weight on your outside foot/inside edge. Perform for 30 seconds, rest and repeat several times.

Plyometric Exercise
Many fitness experts use plyometric exercise to build power and speed, improve coordination and agility and effectively improve performance. It is important to point out that plyometrics, if performed incorrectly by the wrong individuals, can increase the risk of injury.

ACL Injury Prevention Training Program
While this ACL injury prevention program was designed for soccer players, the training routine, principles and concepts apply very closely to skiing and snowboarding expert terrain.

This ACL Prevention Training has been discussed in a previous Blog – see earlier.

Consider adding this great warm up to your training program before you head to the slopes.

Take a look at these great video posts by Austrailian Sports Physiotherapists Randall Cooper and Andrew Wynd of their top 10 tips for the prevention of alpine skiing related injuries.

If you are interested in finding out more or get proper training tips from a certified Physiotherapist with Alpine experience, Contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576.

What Can Exercise Do For Me As I Get Older??

2012-01-17T09:22:00.000-08:00

Aging and Exercise

—scientific facts and common myths

1. The physical decline of older age.

About half the physical decline associated with the aging of your body is most likely due to your

lack of physical activity. Without regular exercise, people over the age of 45 most frequently

experience a range of health problems including:

• Reduced muscle mass with accompanying decrease in strength and physical endurance

• Reduced coordination and balance

• Reduced joint flexibility and mobility

• Reduced cardiovascular and respiratory function

• Reduced bone strength

• Increased body fat levels

• Increased blood pressure

• Increased susceptibility to mood disorders, such as anxiety and depression

• Increased risk of various diseases including cardiovascular disease and stroke

2. Barriers to exercise – common myths.

Many older people incorrectly believe that exercise is no longer appropriate. Some of the common

misconceptions that prompt older people to abandon physical activity include:

• Older people are frail and physically weak.

• The human body doesn’t need as much physical activity as it ages.

• Exercising is hazardous for older people because they may injure themselves.

• Only vigorous and sustained exercise is of any use.

3. Barriers to exercise – socioeconomic factors.

Some of these are:

• Some people may have a preference for sedentary activities such as reading and socializing.

• The relatively high cost and long time commitment of gyms makes them unattractive.

• Many sports and activities tend to attract young adults, so older people may feel unwelcome.

• The physical fitness marketplace has failed to include and attract older people.

• There is just not enough time in a day to exercise.

Fortunately, various important studies have shown that it is never too late to get fit. The human body responds to exercise, no matter what its age, and there are many health benefits. As the body ages, there is a loss of mean muscle mass that leads to decreased flexibility, decreased strength, loss of balance and decrease in bone mass. All of this can lead to injury and subsequent loss in the quality of life that we should be enjoying.

Well-designed and appropriately controlled exercise can reverse the negative impact that the

passage of time has on your body.

How exercise benefits you if you are 45 years old or over

The benefits of exercise to the body 45 years old and over include:

• Muscles. The amount and size of muscle fibres decreases with age. Some studies suggest that the average body loses around 3 kg. of lean muscle every decade from middle age onwards. The muscle fibres that seem to be most affected are those which govern strength and speedy contraction. There is evidence to suggest that these changes are related to a sedentary

lifestyle, rather than age.

Muscle mass can increase in the older person after regularly exercising for a relatively short period of time.

• Bones. Bone density begins to decline after the age of 40, but this loss accelerates around the age of 50. As a result of this bone loss, older people are more prone to bone fractures. Estimates

suggest that one in four women over the age of 80 years will fracture their hip. Exercise at an earlier stage reduces the risk of bone loss and osteoporosis.

Weight-bearing exercises, in particular, help to keep bones healthy and strong.

• Heart and lungs. Moderate intensity exercises are most favourable. Studies show that cardio-respiratory fitness takes longer to achieve in an older person than in a younger person, but the

physical benefits are similar.

Regardless of age, people are able to improve their cardiorespiratory fitness through regular exercise. Remember that the heart is the most important muscle in your body.

• Joints. The joints of the body require regular movement to remain supple and healthy. In

particular, people with arthritis can benefit from aerobic and strengthening exercise programs.

• Body fat levels. Carrying too much body fat has been associated with a range of diseases including cardiovascular disease and diabetes. Regular exercise burns fat, increases muscle

mass and speeds the metabolism. Together, these physiological changes help an older person maintain an appropriate weight for their height and build.

What should you do?

Our Prime Time Fit program will help you determine the best way for you to look after your body

with a reasonable investment of your time.

Sheddon Physiotherapy and Sports Clinic conceptualized, researched and designed the

Prime Time Fit program to help people aged 45 or older to keep their physical prime for as long as possible through simple, convenient and effective exercises. Sheddon Physiotherapy and Sports Clinic is the only clinic in Southwestern Ontario that offers this kind of program.

Specifically, a specialized therapist will work with you to review your medical history, any past injuries and physical goals in order to develop a program to improve not only your physical strength, flexibility and functionality, but also to prevent future injuries and to help you maximize the life you lead. This highly qualified therapist understands injury and its prevention and will develop a personalized exercise program for you to do at home, with a trainer or in a gym,

whichever you prefer.

Prime Time Fit program —

how to join.

It is very simple. Just contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576

Ask the receptionist to book you for your initial assessment and program development. We are confident that you will like the program and benefit extensively from it and that that you will consider the decision to join the program one of the best health decisions that you have ever made in your life.

Shoveling and Preventing Pain

2011-12-30T11:22:00.000-08:00

A great article by Myoptimumhealth.com

During the winter, many people visit their doctors complaining of back pain. Often, they blame the last snowfall. After shoveling the driveway, their backs feel stiff and achy. Others have sudden pain the moment they pick up a shovel. Shoveling snow can cause anything from muscle strain to slipped disks and even serious bone fractures. But if you follow a few simple tips, you can help prevent low back pain related to snow shoveling.

Save Your Back When Shoveling

Choose a proper shovel. Consider two types of snow shovels. One lifts loads of snow. The other - with a wide, curved blade - is used as a "plow." Make sure both types of shovels have curved handles with plastic, lightweight blades. The curved handle helps you keep your back straight when lifting the snow-filled blade off the ground - or when you push snow aside with the plowing shovel. Make sure the handle of your snow shovel reaches your chest.
Warm up first. Shoveling is a combination of weightlifting and cardiovascular exercise. Like any other exercise, warm up first to avoid injury. Warm up your muscles by taking a walk. You can also march or jog in place.
Technique
- Space your hands apart for leverage. This makes it easier to lift a blade filled with snow.
- Space your feet shoulder-width apart.
- Bend at the knees - not the waist. If you do bend at the waist, bring your hands closer to the end of the shovel or get a shovel with a longer handle.
- Tighten your abdominal muscles every time you lift a load of snow.
- Keep your head down and in line with a straight back.
- Keep each shovelful close to the body. Avoid extending your arms.
- Minimize the distance you carry the snow. Walk each shovelful just a few feet, as close to the ground as you can, then dump it by flipping the handle with your wrists. Avoid throwing loads of snow over your shoulder.
- Clear deep snow layer by layer.
- Pace yourself, and stay hydrated.
Know your limits. Don't be afraid to ask for help. If the snow is deep or heavy, ask a family member, friend or neighborhood teenager to help.
CautionTalk to your doctor before you shovel any snow. Your heart and back work very hard when you shovel. If you have heart trouble, or have risk factors for heart disease, shoveling can lead to a heart attack. If you feel chest pain or become short of breath while shoveling, stop at once. Call 9-1-1 if you have any chest pain or any other symptoms of a heart attack.

Are Your Smart Devices Being Stupid???

2011-12-18T11:10:00.001-08:00

Injuries from technology are more common than most people realize. “Wiiitis” and “Blackberry Thumb” are on the rise. While technologies such as Blackberries, Wii and Laptops have added convenience and entertainment to many people's lives, they are also creating an influx of overuse injuries in many adults and children.

Many physical therapy clinics, like Sheddon Physiotherapy and Sports Clinic in Oakville, Ontario have seen an increase in patients with overuse injuries as a result of technology.
“People are addicted to their handheld devices, and both adults and children are seeking medical treatment for their pain,” Says Dana Clark PT, FCAMT, clinic manager of Sheddon Physiotherapy and Sports Clinic. “Daily use of computers, phones, PDAs and video games can cause pain, swelling and repetitive strain to the musculoskeletal system, because the body was not designed for this type of activity.”

Other symptoms of technology addiction can include carpal tunnel syndrome, tingling of the hands and fingers, neck pain, back pain and eyesight strain.

Overuse injuries from technology are not just limited to adults. Children are also spending more time using handheld communication devices and computers. However, while adults typically use a computer sitting at a desk, children often work on the computer in different postures, such as sitting on the bed or lying on the floor.

“Many of these postures cause extreme strain on the neck as kids look at the screen. Low back pain is also common from being unsupported while they play,” says Clark. “The medical community at large is concerned that overuse injuries in children could lead to pain and poor posture as they grow into adulthood.”

Clark offers the following tips to help mitigate and prevent overuse injuries from technology:
1. About 20 to 30 minutes of game playing is appropriate. Individuals should listen to the warning clues on the video games and take a break. Wii sports have clues built in. They should also take breaks from the computer, Blackberry or PDA at least every 15-20 minutes.

2. Technology users should stretch their wrists, elbows and shoulders throughout the day, both when they are using the device and when they're not.

3. Individuals should be aware of ergonomics at workstations, making sure they are sitting in good postures with their arms supported, feet on the floor and hips and knees bent to 90 degrees.

4. If an injury occurs, an individual should ice the painful area and begin strengthening exercises when the pain subsides.

Feel Free to Contact us if you have any Questions or Comments.

Ice my injury?? But baby it's cold outside!!!!

2011-12-09T11:50:00.000-08:00

Hot and Cold

I’m injured. Should I use hot or cold?

There are two basic types of injuries: acute and chronic. Acute pain occurs when an injury is recent and can be attributed to some activity, and swelling can usually appear. Chronic pain occurs when an injury develops slowly over a period of time. It is subtle in nature, and is often referred to as “overuse injury.”

Ice is the best form of treatment for acute injuries because it slows the inflammation response in the body and slows the pain response as well. It works by narrowing the blood vessels in the area and therefore limits bleeding in that region. Ten to 15 minutes of icing at a time is sufficient. Wrap the area in a towel for comfort. Allow the skin to return to normal temperature before repeating. Do this as often as you feel is warranted for up to three days.

Chronic injuries should be iced as well, but only when the icing follows an activity. This prevents re-irritation of the area. I don’t recommend icing a chronic injury before activity.

Heat is best with chronic injuries or injuries that have no inflammation or swelling. Sore, stiff, nagging muscles or joints are best treated with heat. Injuries of this nature are often heated prior to activity to increase flexibility and blood flow. Safely apply heat to an injury 15 to 20 minutes at a time and use enough layers between your skin and the heating source to prevent burns. Moist heat (i.e. wet towels) works best.

Because some injuries can be serious, you should see your physiotherapist or chiropractor if your injury does not improve (or gets worse) within 48 hours.

see our YouTube page for this and other helpful links http://www.youtube.com/user/Sheddonphysio?feature=mhee

We strive to help you continue and maintain a healthy lifestyle through exercise and education.

The staff at Sheddon Physiotherapy and Sports Clinic will be there for you and get you back to activity faster than many other groups.

Motion Mondays - Let's Get Active At Work

2011-12-05T09:43:00.000-08:00

I am forever hearing that people are too busy to exercise during the week due to their hectic jobs and family life to boot. I can't say that I disagree...I too find it hard at times to schedule the time needed to prevent me from being injured and then taking up even more of my free time by going to therapy.

I found this interesting article by Paige Waehner from About.com

It's hard to find time to exercise, especially for those of us who work in an office. Exercising at work may seem impossible, but it's one option for staying fit and keeping your energy up. It takes some creativity, but there are opportunities to exercise at work if you pay attention. All it takes is a little planning and some inspiration to squeeze in a little movement all day long.

The Basics

You probably know a few tricks for staying active at work. Taking the stairs when you can, parking further away from the door and walking around the office when you can are good places to start. Beyond that, there are a few other options to keep you moving:

Sit on an exercise ball instead of a chair. This will strengthen your abs and back and you'll work on your posture without even trying.
Set an alarm to go off every half hour to remind you to stand up and move around. Even if you just swing your arms or take a deep breath, you'll feel more alert.
Use the restroom on another floor and take the stairs
Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.
Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs)
Deliver documents or messages to co-workers in person rather than by email
Go to the mall for lunch and park on the opposite end of the food court. Don't forget to buy something healthy.
Get a headset for your phone so you can move around while you talk.

Be creative. Any movement is better than none, so don't feel like you have to do sprints all day long. Adding short bouts of exercise throughout the day will help you burn more calories and will also reduce stress so you can easily smile at your boss when she piles more work on you. Exercise Equipment If you have your own office, consider keeping a resistance band, ankle weights and even a couple of sets of dumbbells in your desk drawer. You can squeeze in some quick upper body exercises while you're on the phone. If you work in a cubicle or don't want people to see you exercising at your desk, all you really need is a chair and a couple of large, full water bottles you can use for any dumbbell exercise. For ideas on what to do, check out the new Office Workout.

Resources

Even if you're busy, there are things you can do at your desk. The resources below offer websites and software you can use to make your workday a little more active.

Office Fitness Clinic, by Shelter Publications, offers ideas and software for working out at work
Back stretches you can do at work
Prevent repetitive strain injuries with WorkPace software
Sissel Ergo Sit is a small, inflatable cushion you can sit on. It promotes good posture and helps you strengthen abs and back while you sit. It's a lot like sitting on an exercise ball (which is another great option).
Commuter Choice helps you find bike paths and walkways near you so that, if you're not far from work, you can consider riding or walking to work.
Desktop Yoga is a site offering yoga exercises you can do right at your desk.
Intelihealth Desk Exercises - choose a body part and start stretching

Making Your Office Fitness Friendly

Your boss may not have considered how much more productive his or her employees would be with a little exercise. If you can, encourage your boss to:

Work with local gyms to provide membership discounts for employees
Work with local personal trainers to provide monthly seminars or free body fat testing for employees. Some trainers will even do this for free
Set up daily or weekly walks during lunch or after work
Give you extra breaks during the day to take quick walks
Be active. If the boss exercise, employees will take their own health more seriously

Even if your boss could care less about exercise, you can do a lot to get others involved in working out. Plan lunches where co-workers get together and talk about ways to exercise at work. Get a group together and join a local gym (and see if they'll give you a group discount). Hire a personal trainer to come and work with you and your co-workers during lunch...many trainers also offer group discounts. There are any number of ways to encourage fitness in the workplace, so be creative!

The Workout

This office workout offers stretches for your arms, wrists and back (the body parts that suffer most from sitting and typing all day). You'll also find some basic strength training exercises you can do while sitting at your desk or standing. Use whatever time you can find and do the exercises all day long.

Your Office Workout

REMEMBER: If you are active at work, you will have more energy at the end of your day. This may offer you the energy needed to exercise, stay fit and prevent injuries.

Consult you therapist if you need further information regarding exercises that can be done at work. Sheddon Physiotherapy and Sports Clinic

Can We Help You Prevent An ACL Injury? YES!

2011-12-02T12:32:00.000-08:00

As many as 1 in 20 collegiate-level and 1 in 50 high school-level athletes sustain an anterior cruciate ligament (ACL) injury during any given year of varsity sports. But what can be done to prevent this? It has been shown through research that preventative rehabilitation and the brain/body training (neuromuscular) reduce ACL risk by 24% to 82%. These numbers are higher in females than in males due to anatomical differences - which means that women are more at risk of injury but also more likely (with this program) to be better protected from the ACL tearing in high-risk landing and cutting sports like soccer, basketball, volleyball, and hockey.

Most ACL injuries occur by noncontact mechanisms, during deceleration from a landing or making a lateral pivot. Neuromuscular training is effective in the reduction of ACL injury risk in athletes by helping correct 3 neuromuscular imbalances that may put them at risk of ACL injury. These potentially correctable neuromuscular imbalances—ligament dominance (increased load on the knee joint), quadriceps dominance (decreased knee flexor recruitment and strength), leg dominance (increased leg-to-leg differences in muscle coordination and strength - may decrease dynamic knee stability and lead to ACL injury risk.

Are Female Athletes Really at Higher Risk for ACL Injuries?

Female athletes are 2 to 10 times more likely to sustain an ACL injury compared to male athletes playing the same landing and cutting sports.

U.S. High school and collegiate athletics contributes to >50,000 ACL injuries in female athletes each year. An estimated 1 in every 50 high school female athletes will sustain an ACL tear. This leads to a greater number of surgical interventions to reconstruct and rehabilitate the ACL in these athletes.

More than 50% of the patients show early signs of irreversible osteoarthritis within 10 years of ACL reconstruction, particularly female athletes. This is in addition to the traumatic effect to these individuals of the potential loss of entire seasons of sports participation, possible scholarship funding, and potential decreased performance in the academic arena.

A major theory to account for higher knee injury incidence in female athletes is that neuromuscular imbalances, due to training deficiencies, developmental differences, or perhaps hormonal influences, lead to higher injury rates. Other variables that may be contributory include lower limb alignment as well as biomechanics and kinematics, overall ligament size and strength, and muscular fatigue over a given length of time.

Does Body/Brain (Neuromuscular) Training Decrease the Incidence of ACL Injury?

The majority of published studies show that there is a 50% decrease in injury with proper training that targets the knee balance system and strength into abnormal positions.

How Does Neuromuscular Training Decrease ACL Injury?

Four imbalances are observed (more often in female than male athletes). The first observed neuromuscular imbalance is the tendency for ligament dominance. This means that the athlete has a tendency to be stopped by ligament and not muscle when at the end of joint range. The lack of muscular control of the joint leads to an increased knocked knee position, increased force, and high torque at the knee and ACL.

Another imbalance is termed quadriceps dominance. With quadriceps dominance, athletes activate their quads more than their hamstings when using the knee muscles. The hamstrings are typically used to control the stress on the ligament and therefore, without it working its fullest, the quads pull very hard on the ligament.

A third imbalance is leg dominance. Those who tend to be more dominant on one side versus the other place both the weaker, less-coordinated limb and the stronger limb at increased risk of ACL injury. The weaker limb is compromised in its ability to control forces and the stronger one may generate forces too high for it to control.

So What Do We Do To Prevent This?

The goal of this ACL Prevention Program is to avoid injury by teaching athletes strategies to avoid vulnerable positions, improve strength and flexibility, and improve proprioception. Those of us fortunate enough to be involved in youth, high school, and collegiate athletics should pass this information on to our sports medicine team colleagues whenever possible.

The Ontario Soccer Association has put together a program for soccer players that are healthy to minimize their risk of injury. Some of which can be seen in this video below:

Remember that not this program is not for everyone, it is a good idea to talk to your therapist to see what other factors need to be added or modified to help make this program specific to your needs.

The Team at Sheddon Physiotherapy and Sports Clinic can help you understand how to prevent these injuries and what exercises can be done to maintain a healthy joint in the future.

Motion Mondays - Preventing Injuries When Sitting At Your Desk

2011-11-20T17:41:00.001-08:00

Repetitive Strain Injury (RSI) is the general word that is used to describe the prolonged pain experienced in shoulders or hands or neck or arms.

Repetitive Strain Injury is the common word used for referring the types of soft tissue injuries like the nerve spasms, trigger finger and carpal tunnel syndrome. The term Repetitive Strain Injury is generally used to describe the overused syndrome associated with particular repetitive activity. They are generally caused by the work-associated activities such as using computer keyboards and mouse. The term includes a group of disorders that most commonly develop in workers using excessive and repetitive motions of the head and neck extremity.

Repetitive Strain Injury occurs when the movable parts of the limbs are injured. Repetitive Strain Injury usually caused due to repetitive tasks, incorrect posture, stress and bad ergonomics. Repetitive Strain Injury generally causes numbness, tingling, weakness, stiffing, and swelling and even nerve damage. The chief complaint is the constant pain in the upper limbs, neck, shoulder and back.

There are methods of stretch and movement that can be done to help protect you from the pain of RSI. We must remember to first address the workstation (see our previous Blog) and then make sure you move to keep healthy. The following exercises will help you stay painfree.

Finger & Wrist Stretch
Benefits:
• Loosens stiff fingers, hands and wrists
• Completed daily for a few months, hands will become more flexible
Step 1: Starting with the right hand gently extend the fingers back one by one.
Step 2: Then take them all back at the same time . This helps to stretch open your palm. Repeat several times.

Step 3: Take your thumb back towards your wrist. Then bring it forwards, stretching gently and firmly. Never force it.
Finish by making a fist and slowly opening it, stretching your fingers and thumb out as far as you.

Step 4: Put your palms together, fingers pointing upwards, as if you were praying. Stretch your fingers and press palms together strongly. Keep the base of your palms pressing together, as you gradually lower your hands until your lower arms are horizontal.
Step 5: Then take your hands down still further, fingers and upper palms together. You should feel the stretch on the insides of your fingers and wrists. Hold for a few seconds, then repeat.

A short video will help you understand why the pain changes and what makes it so sore.

For further information on how to prevent and heal these injuries, contact your therapist at Sheddon Physiotherapy and Sports Clinic

Fitness Fridays - A Safe Approach to Cold Weather Exercise

2011-11-18T05:08:00.000-08:00

A great article by stopsportsinjury.org

Winter is a time when people often struggle to maintain their exercise routines. Falling temperatures should not be an excuse to avoid exercise, however. In addition to helping improve cardiovascular conditioning, burn calories, and lose weight, exercise during this period can improve overall health.

Regular exercise can decrease the rate of common illnesses, such as colds, and some medical professionals suggest that exercise may improve mental health, boost energy, and prevent or reduce depression. Spending hours in the gym lifting weights or repeatedly using treadmills and elliptical machines can become tiresome. However, with appropriate planning and adherence to some basic clothing and exercise principles, almost anyone can get a great outdoor workout in cold weather.

Clothing
The main point to remember about clothing for outdoor, cold-weather exercise is to wear layers. Layers allow the athlete to remove a garment or put it back on to adjust to changes in temperature and the body’s heat production. A combination of three layers is optimal to prevent heat loss. The innermost layer should consist of polyester fabric that wicks away moisture from the body. Avoid cotton as it absorbs sweat and could keep the body wet. The second layer can be thin or heavy depending on the climate and exercise. Usually fleece, down, wool, or synthetic fabrics make good second layers that can be put on or removed as needed. Finally, the outermost layer should be a windproof and waterproof shell. Nylon fabrics such as Gore-Tex and similar materials are sufficiently breathable but repel wind and water. The goal with all layered clothing is to stay warm and prevent heat loss without causing overheating and excessive sweating.

Below are some basic additional tips to prepare for outdoor exercise in the cold:

Avoid Overdressing

Wearing too many layers or clothing that is too thick and warm can make the athlete feel as if it 20-30 degrees warmer. This can lead to too much sweating, causing the body to become wet and cold. In general, if dressed with appropriately, one should feel slightly cold when starting to exercise.

Protect the Head and Extremities

It is important to protect the head, hands, and feet. To minimize the amount of heat lost, the body decreases blood flow to the hands and feet. Wearing gloves or mittens on the hands and a pair of warm, moisture-wicking socks on the feet will usually protect the extremities. Wearing a hat can decrease the large percentage of body heat that is normally lost from the head in cold weather.

Sunglasses and Sunscreen
Snow and ice can reflect a tremendous amount of sunlight. One should wear sunglasses to protect eyes against the light and glare. Wearing sunscreen on the face and using lip balm with sunscreen to block ultraviolet rays and prevent sunburn is important in the winter, just as it is in the summer.

Shoes
To decrease the chance of slipping and suffering an injury, wearing appropriate shoes in these conditions is critical. Shoes with studs or prominent tread can help on trails or slick roads and sidewalks. Check shoes for excessive wear and change to newer ones if the current pair is worn.

Fluids
Athletes often forget to hydrate enough in the winter. Body fluids are lost through sweating and breathing in cold months just as they are in the heat of the summer months. Drinking enough water or sports drinks before and during exercise and replacing fluids after exercise is important. Adding slightly warm fluids to water bottles before going outside will help keep the fluids from getting too cold to drink.

Run into the Wind
Running experts recommend athletes run into the wind at the beginning of a run, while sweat levels are still low. Sweat production increases as exercise continues. If the second half of a run is directed into a strong wind, the air flowing past a runner with sweat-dampened clothes can feel extremely cold and cause a drop in body temperature.

Recognize and Avoid Hypothermia and Frostbite
Athletes must recognize the signs of serious cold-temperature injuries, such as hypothermia and frostbite, and prevent them. Loss of feeling, tingling, or loss or color in the face, hands, fingers, and toes are signs that frostbite could be developing. Mental status changes such as confusion or disorientation, slurred speech, and uncontrolled shivering can be signs of impending hypothermia. If the athlete is concerned about these types of changes, he or she needs to get into a warmer environment immediately and slowly warm the body and the parts that are affected.

For more tips injury prevention and safety for runners, talk to your therapist at Sheddon Physiotherapy and Sports Clinic.

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Motion Mondays - Tips for Being Healthy at Your Computer

2011-11-13T14:30:00.001-08:00

TIPS FOR YOU AND YOUR FAMILY - From the Canadian Physiotherapy Association

In this highly computerized world, more and more people of all ages are experiencing aches and pains that come from sitting at a computer for long periods of time. These aches and pains are felt in the neck, shoulder, upper and lower back, wrist and elbow joints. In some cases, the nerves to the hand become compressed, causing weakness and/or tingling in the fingers. These symptoms can occur in the onset of Repetitive Strain Injury (RSI), which may include damage to tendons, muscles, nerves and other soft tissues from repeated physical movements over time.

There are a number of factors that contribute to the onset of RSI, including:

• Posture – is the most critical component. Slouching at the keyboard puts your spine and limbs in positions that contribute to increased strain and tension, as well as increasing the risk of eye strain;

• Office set-up – a poorly designed workstation, or one that does not fit you well, can contribute to the onset of RSI (i.e. reaching for the mouse or keyboard too high or low, wrists extended during keyboarding);

• Worker technique – pounding the keyboard, using your wrists to move the mouse, or gripping the mouse tightly increases the demands on the hand and wrist and can trigger or aggravate symptoms of RSI; and

• Work Habits – sitting for extended periods of time without changing position is hard on your whole body and is a factor in developing RSI.

Don’t ignore the early warning signs, such as weakness of your grip, numbness, and discomfort or pain in the arms, hands, wrists or shoulders. Early diagnosis and treatment are vital to ensure recovery from the symptoms of RSI.

The Canadian Physiotherapy Association has created the following S.M.A.R.T. guidelines for computer use that you and your family can follow at home, at school and at work. S.M.A.R.T. is an acronym for Stretch, Move, Add it up, Reduce strain, Talk to a physiotherapist:

• Stretch – Include regular stretching into your work routine. Every 20 to 60 minutes, do three or four stretches – for hands, shoulders, neck and trunk. The key is to move your joints through their normal range of motion. Inquire about computer software that is set to interrupt work at chosen intervals with appropriate stretches, or set your onscreen timer to remind you to take "micro-breaks" as needed to momentarily change your arm position or to shift your weight. You can find some great ‘Exercise Breaks’ at http://www.computerfit.com/.

• Move – Get up from your work station for a short stretch or walk around to promote blood flow to fatigued muscles every hour. No one has ever become more fit by sitting at a desk. Get regular daily exercise, away from the computer. It could be as simple as a walk around the office or getting off the elevator one floor early and taking the stairs. Move out of the pattern that the work is creating (i.e. stretch the opposite motion). Ensure you are not putting pressure on the carpal tunnel; slow key strokes to allow the median nerve to move off the tendons.

• Add it up – Add variety to your tasks. Take every break as an opportunity to go for a short walk and stretch. Keep track of activity and build up to 30 minutes of stretching and exercise every day. Vary your tasks (keyboarding, filing, telephone, reading documents, etc.).

• Reduce strain – Make sure you are sitting correctly with your back supported:

• Adjust your chair, as below, to support your back and minimize awkward postures that can lead to muscle tension, fatigue and soreness. Avoid slouching;

• Sit with your buttocks right back in the chair and your feet flat on the floor, or on a footrest or phone book. Your knees should be bent at a 90-degree angle, at the same level or slightly above your hips. Keep your shoulders relaxed; arms close to your body or resting comfortably on the armrests, which should be positioned close to your sides; elbows bent at approximately 90 degrees; forearms parallel to the floor; and wrists straight, which may involve adjusting the angle of the keyboard;

• Keep your eyes level within range of the top third of the screen. Don’t squint to see the screen (check for glare or enlarge the font);

• Keep your work, keyboard and mouse centered in front of the monitor and close to you, to avoid arching your neck or twisting your body;

• Use a good quality mouse that requires minimal pressure to click, and be sure to position it on the same level and as close to the keyboard as possible. Keep your wrist straight and move the mouse with whole arm movements;

• Use ergonomic computer accessories, such as document holders to encourage neutral neck postures, and head sets to avoid awkward neck postures (often seen as holding the phone in the crook of the neck) while interfacing with the computer and telephone;

• A wrist pad on the keyboard allows you to rest your wrists on the pad and reduces stress on the wrist; and

• If you’re working on a computer all day at work, you may want to limit your computer-time at home. Choose activities for leisure and recreation that will not continue to stress the same muscles / tendons (i.e. if you’re keying on the computer all day, hanging out on the internet at night, or knitting / crocheting throughout the evening, this is not providing proper rest for the muscles and tendons that worked all day).

• Talk to a physiotherapist – RSI can be prevented, but if symptoms do occur, early intervention is the best form of treatment. If you are experiencing regular or increasing discomfort while sitting at your computer, take early corrective action. Sheddon Physiotherapy and Sports Clinic will assess your symptoms and help provide appropriate treatment, including information about correct posture and positioning at your workstation. They will also work towards an earlier return to your daily lifestyle as well as provide guidance on how to prevent recurrence of injury.

We have added a video to assist with following seating guidelines when at a computer on our YouTube site:

Wishing you a safe and happy week.

Your Health Team at Sheddon Physiotherapy and Sports Clinic

Fitness Fridays

2011-11-08T15:13:00.000-08:00

Practice Swelling, Protection, Restriction

Ok, we don't wish this on anybody, but the reality is that most active people will injure themselves at one time or another.

While it’s essential to see your therapist for severe pain or injury, the first line of at-home defense is to reduce swelling. This can save you weeks of unnecessary treatment.

Ice is an anti-inflammatory and should be applied as soon as possible for about 15 minutes, and then again every couple of hours for the first 48 hours. In an emergency, a bag of frozen peas makes a good ice pack because it can be shaped to cover the affected area. Heat must be avoided, as it expands blood vessels and causes swelling.

If the injury is severe and you have trouble walking, immobilize the affected area with a tensor and take pressure of using a cane or a crutch. For a wrist or arm injury, make sure to put it in a sling to relax the area and allow it to heal.

Finally, restrict activity to prevent further injury until your therapist advises otherwise.

Again, we hope that you never have to see out treatment for injury. If you do, we will be there to assist your progression toward not only recovery, but achieving a higher level of strength.

In Health,

Your Health Team at Sheddon Physiotherapy and Sports Clinic

Motion Mondays

2011-11-07T11:18:00.000-08:00

This new series is designed to help you understand the how movement prevents injury. We will present an example each week on how you can help yourself with one specific movement or task during the day.

Today we discuss sitting at the computer (cue scary music). When we sit for long periods, even 10 minutes or stronger, our bodies will adopt a slouch position.

This causes increased pressure in the low back and neck as well as oxygen deprivation to the tissues.

If you sit for long peirods, take a moment to fix your posture and help reduce the strain on your back and neck.

make sure your feet are flat on the floor
get your bum to the back of the chair
shift the weight from the back of the bum to the front of the bum
make yourself taller (like mom always said)
chin in a bit

Now....get back to work.
If you do this on a regular basis (2 seconds of shifting every 20-30 minutes) your body will appreciate it and you will feel less nagging at the end of the week.

Stay Healthy and Keep Moving.

Your Health Team at Sheddon Physiotherapy and Sports Clinic

Fitness Fridays

2011-11-04T10:13:00.000-07:00

Ok all you weekend warriors.
I know that you feel great at the end of the week and have the feeling you can now blow off a lot of steam.
Remember that in order to keep healthy and not injure yourselves, you should make sure to warm up prior to your physical activities. What does this mean??

Before you do an activity (which can tear tendons or muscles by accident), get the tissue ready for the activity. Jogging on the spot and doing upper body movements are good ways to do this. Keep it light and steady for a few minutes. After that, Dynamic Stretches are helpful. These stretches are not held long and are more like moving your body into its full position and then out again.

A video has been placed on our site to better help you understand these forms of stretches.
YouTube
HAVE A GREAT AND SAFE WEEKEND
FROM SHEDDON PHYSIOTHERAPY AND SPORTS CLINIC

Sheddon is here to share opinion and information

2011-10-29T12:43:00.000-07:00

As stated in the title, Sheddon is here to share opinion and information to all who are interested in maintaining and improving health. We are better, as humans, when we take care of ourselves and not rely always on others.
This Blog will allow you to access the info needed to make proper choices and give guidance to health related topics.

In Health My Friends,

The Sheddon Physiotherapy and Sports Clinic Team