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Pain Relief

30 Physio Tips To Keep You Working Smarter Not Harder

Every Wednesday for the past 30 weeks, we’ve been spreading #wednesdaywisdom love on our social channels with weekly Physio tips. Some just for fun, some informative & inspirational. If you’ve been missing out, well, let’s catch you up!

In no particular order, here are our 30 Physio Tips To Keep You Working Smarter Not Harder.

Massage Therapy – Pro-active vs Reactive Treatment

How many of you have used Massage Therapy in the past?  In a room full of people, when this question is posed, chances are that a good number of hands will go up, if not most.  Now, how many of you have used Massage Therapy as a reactive means of dealing with an ache or pain that prevents mobility, activity or generally causes discomfort in the body? Once again, odds are the vast majority of hands that were raised with the initial question, will again go up.
It’s a natural response for individuals to seek out therapy or treatment of some sort once they are unable to maintain their normal activity level or simply function with daily activities when some form of discomfort is present.  Whether created by an acute (new) injury, or due to something secondary or chronic (ongoing) that presents itself in the body, we all want to restore our bodies to functioning pain free with our daily lifestyle or in the activities we enjoy doing.  Therefore, using Massage Therapy as a restorative treatment approach or way of relieving discomfort is quite common and an effective form of treatment for getting us back on track.  However, how many individuals choose to use Massage Therapy as a preventative method of steering clear of injury, or maintaining optimal performance with their daily activities or hobbies?

Through my 17 years of practice and experience, I can tell you the numbers are far less, and I suppose, for relevant reasons.  If we’re not in pain or discomfort, or not limited in doing everything we want to be doing, why would we spend money on a Massage Therapy treatment if we don’t have to, or feel as though we need it?  Well, there’s a simple analogy to answer this question.  Anyone who owns and drives a car can understand the next point I’m […]

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    Posture Power And Back Burning Exercises In Less Than 5 Minutes!

Posture Power And Back Burning Exercises In Less Than 5 Minutes!

Sitting at a desk all day, many of us catch ourselves slouching – correct our posture – then slouch again. It’s a vicious cycle that can get harder and harder to correct over time. We also realize, it’s difficult to find time to dedicate to an exercise routine to help the battle against posture and back strength.
 
Lead The Way to the rescue! All you need is 5 minutes, and you’ll be correcting your posture, and targeting those all important upper back muscles, in no time!
 
Simply follow along with Reanna, one of our talented registered physiotherapists at Trent Health In Motion!
 
Posture Power
 
Stand tall looking straight ahead with your elbows bent to 90 degrees at your sides, and hold a resistance with both hands.  Next, squeeze your shoulder blades together and pull the resistance band apart, keeping your elbows in at your sides.  Hold 5 seconds, then slowly release.  Perform 10 repetitions of this to help improve your posture and strengthen your shoulders and upper back.
 

 

 
Back Burner
 
Start laying on your stomach, with a rolled towel under your forehead if needed to keep your neck straight.  Bend your elbows to place your hands under your shoulders.  Engage your abdominal muscles first to protect your low back, then squeeze your shoulder blades together to open your chest, and slowly lift your head and chest up to feel the muscles your upper back engage.  Hold for 3 seconds, then slowly lower back down and relax.  Perform 10 repetitions of this exercise to help improve your posture and strengthen the muscles in your upper back.
 

 

 

LOVE Your Spine! [Infographic]

Happy Valentines Day! Wether you have plans to spend this special day with a loved one, or maybe you’re flying solo. Whatever the case may be it’s always important never to forget to take care of yourself too! Often times we get so caught up in our day to day of looking after everyone else, we forget to take care of ourself.

That’s why on this day of love, we bring you LOVE Your Spine! . These quick visual tips will help you strengthen your spine, and keep it happy and healthy for years to come. Just like any relationship, good spine health takes consistent work so try these mini exercises everyday!

(**reminder: please consult a registered physiotherapist before attempting these exercises**)

 

 

Slip & Fall Accidents: Stats & Prevention

Slip and fall accidents are associated most with the elderly population, but in fact they effect every age group. From a slip off a ladder, to tripping over baby toys, nobody is safe from accidents around the home. As physiotherapists, massage therapists, and chiropractors, our clinics see a large scope of injuries but slip and fall are one of the most common.

This infographic contains lots of great stats and ways to prevent these injuries from happening. We hope it helps you avoid the next possible household accident!

Physio Tips 1-10 [infographic]

We’ve had fun over the past 10 weeks creating our #WednesdayWisdom physio tips. For those of you who have missed them on our social feeds, we’ve taken the liberty of putting them together in one nice neat infographic for your viewing pleasure.

If you need treatment, we have clinics all over the Kawarthas. Every member of our clinic staff is passionate about what they do and are always happy to answer any questions you may have. Use our contact us page if you would like anymore information. Be well, and we hope this tips come in handy!

Introduction To Injury-Free Gardening!

Unfortunately, every time you water the garden, you also water the weeds!  While many people garden for the pure pleasure of it many others garden out of pure necessity.  Whatever your reasoning, gardening can be a fun but formidable recreational activity that can certainly result in injury.  There are several tips you should wisely heed regarding the best equipment to use, along with using the proper technique in order to make your gardening experience both pleasurable and injury-free.

The links below will guide you through areas of our website designed to assist you in preventing injuries while gardening. We’ll help you choose the best gardening equipment, assist you in preparing your body for the task, and make you aware of the most common injuries that might occur. No need to be laid up in pain when you should be out skipping through your daisies!

Click on a link below to learn more:

Be sure to stretch
Enjoy yourself but don’t strain-yourself
Use the right tools the right way

5 Ways To Relieve Pelvic & Back Pain During Pregnancy

 
There really is nothing quite like the moment when you find out you’re pregnant. You instantly find yourself imagining the future – holding baby for the first time, feeling that little hand grip your finger, and the surreal feeling of bringing your own little human into the world. But of course, as we all know, nothing great comes without a few bumps in the road.
 
Pregnancy is different for every woman – some find themselves breezing through the 9 months leading up to the big day, with very little discomfort. Where others deal with a wide variety of pregnancy symptoms. Wherever you’re sitting in the pre-natal experience, you don’t have to settle with the symptoms. There are often ways to cure pain & discomfort, or at the very least, relieve it for periods of time.
 
We asked Heidi Wilkins, a local woman in her 2nd trimester (and expecting a little girl in September – congrats Heidi!), what she has experienced throughout her pregnancy, and how she’s been dealing with it.  Here’s what she said:
Pregnancy doesn’t always bring actual pain, but more a general discomfort as we grow a tiny human inside of us. I’ve experienced a lot of pelvic discomfort that has kept me from being as active as I would have liked to be. With the help of a chiropractor who specializes in pre-natal care, and some minor adjustments at home, I am able to keep the discomfort down to a minimum. Sleeping on my side with a pregnancy pillow that goes between my legs, and along my back has helped with the night time pain, and allows me to get out of bed less stiff than I was before. Stretching helps, if you are able to without pain. […]