Expert Physio Plus-Approved Tips for Preventing Injuries
When was the last time you suffered an injury? Did you feel like your whole life had to come to a standstill while you worked through your recovery? While the integrated care we offer at Expert Physio Plus is a great way to rehabilitate after an injury, we know that preventing an injury is even better — and our clinicians are here to show you how!
But first, let’s all get on the same page about what an injury is. For many, “injury” conjures up major traumas: a sprained ankle or a broken bone. But minor injuries can be impactful, too.
For example, repetitive stress injuries are often the culprits behind those mysterious aches and pains you might experience from time to time. While you might be tempted to pass them off as just a nuisance, they’re not something you have to live with. But more than that, because they weaken your muscles and can throw off your biomechanics, they can set you up for a more serious injury.
Your best bet is to work to prevent injuries as much as possible. Below, our clinicians share some of their favorite tips for avoiding an injury, including some of the ways we can help!
Congratulations to Naman!
We are thrilled to share some exciting news with our clinic community. Our very own Naman, who has been an important part of our team as a Physiotherapy Assistant for over a year, has officially achieved his dream of becoming a Registered Physiotherapist!
This accomplishment is the result of Naman’s dedication, hard work, and passion for helping others. We are incredibly proud of his growth and commitment to the profession, and we are delighted to continue having him as part of our team in this new role.
Naman’s interest in physiotherapy was sparked at a young age through his love for sports like soccer and cricket. Watching physiotherapists help players recover quickly and return to the game inspired him to pursue a career where he could make the same impact.
He completed his Master of Physiotherapy in 2022 in India and soon took on the role of Head Physiotherapist and Clinical Manager, where he gained valuable experience in both patient care and leadership. With over three years of international experience, Naman has worked with a wide range of patients- supporting recovery from musculoskeletal conditions, injuries, and surgeries – before moving to Canada to continue his professional journey.
What Naman enjoys most about being a physiotherapist is the opportunity to help people feel better and regain confidence in their movement. His passion for the profession makes it easy for him to connect with patients and support them with care and enthusiasm throughout their recovery.
Outside the clinic, Naman enjoys staying active, learning new approaches to health and fitness, and continuing to grow both personally and professionally.
Our Patients Get Great Results
“I had a fantastic experience at Expert Physio. The team is highly professional, knowledgeable, and genuinely cares about my well-being. From the moment I walked in, I felt welcomed and comfortable. Mina took the time to listen to my concerns and thoroughly assess my condition, creating a personalized treatment plan that made a noticeable difference in my recovery. The facility is clean, well-equipped, and they always make sure you understand the exercises and techniques. I highly recommend Expert physio to anyone looking for top-notch physiotherapy care!” – M.H.
Seven Simple Ways to Help Prevent Injuries
- Sleep. Getting a full night’s sleep is one of the best things you can do to keep yourself free from injury, so practice good sleep hygiene (such as avoiding using screens before bed) and aim for 7-9 hours a night.
- Hydrate. Like sleep, staying hydrated is crucial to a healthy, injury-free lifestyle. While needs vary from person to person, 4-6 glasses a day is a good ballpark.
- Eat Well. Make sure you’re eating properly for your needs, especially if you live an active lifestyle. Opt for nutrient-rich foods like fruits and vegetables, whole grains, and lean meats.
- Warm Up. Don’t skip a good 10-minute warmup before engaging in physical activity–and we don’t just mean workouts, either. Perform a mobility routine before engaging in physically demanding jobs and recreation, whether you’re clocking in at a construction site or spending the afternoon weeding your garden.
- Get Strong. Incorporate strength training into your workout routines to help keep your body aligned and protect your bones and joints when you get moving.
- Use the Right Equipment. Using improper equipment can lead to ergonomic strains and outright injuries. If you’re riding a bike, wear a helmet. If you’re doing yard work, choose tools that fit your hands and body.
- Know Your Limits. While it’s great to be enthusiastic about a new hobby or workout program, it’s also important not to do too much too soon.
Take Injury Prevention a Step Further With Expert Physio Plus
Our team doesn’t just help you recover from injuries. In fact, injury prevention is a key component of our rehabilitation program. But did you know you can work with us to prevent an injury before it happens?
Our team of physiotherapists, chiropractors, osteopathic manual therapists, and other healthcare providers can all help you maximize those seven injury prevention tips above. Here’s a sample of all that we can do:
- Comprehensive Prevention Screens: We can run you through several movement screens to help identify areas of weakness, misalignment, or imbalance that might lead to injuries down the line. We’ll evaluate your body’s biomechanics as you walk, run, or perform other day-to-day movements–and then provide you with exercises to correct these issues.
- Reduce Your Fall Risk: Falls are a significant source of injury, especially among older adults or people with certain neuromuscular conditions. We can develop a personalized fall prevention plan that will help improve your balance and walking patterns so you can move with confidence.
- Find the Right Workouts for You: Want to move more but aren’t sure how to get started? Our personal trainers can help you develop a fitness plan that addresses your abilities and interests, including guidance on starting slow and gradually building in intensity. We’ll also show you how to use the proper form to avoid injuries.
Don’t Wait Until You’re Injured to Give Us a Call!
If you think you might be at a high risk of suffering an injury, request an appointment with Expert Physio Plus. Whether you’re planning an adventure vacation, starting a physically demanding new job, or simply struggling with day-to-day mobility, our multidisciplinary team is here to help. Call today to get started!
Choosing the Right Exercises for Your Warm-Up
One important way to prevent injuries is by warming up before engaging in any physical activity. But what exactly does that mean? What exactly should you do as your warm-up?
The idea behind warming up is pretty simple: it prepares your body for more intense physical activity. You move just enough to increase your heart rate and blood flow, which provides additional oxygen to your muscles so they’re primed to start working. You also guide your joints and muscles through their range of motion so they can accommodate more intense movements.
A good warm-up should consist of light aerobic exercises combined with dynamic stretches that mirror whatever activity you’re about to perform. One easy trick is to perform less intense versions of later movements:
- If you’re lifting weights, perform the same lifts but with much lower weights (or no weight at all)
- If you’re going for a run, try a light jog or a fast-paced walk
- If you’re playing pickleball, do some side steps around the court combined with some arm swings
However, more general dynamic stretches work well, too. Here are some movements that can work well as warm-ups:
- Walking lunges and rotating right and left while lunging
- Walking butt kicks and straight leg kicks (Frankensteins)
- Deep squats with overhead reaching
- Simple Yoga flows (such as sun salutations)
Call Expert Physio Plus for More Warm-Up Tips
Our physical therapists can show you tailored warm-up routines for all the physical activities in your life, from workouts to gardening to job-specific tasks. Call us to schedule an appointment today!
Recipe of the Month: Breakfast Tacos
Ingredients:
- 4 large eggs
- Sea salt
- ½ teaspoon avocado oil
- 1 cup Pico de Gallo
- ¼ cup grated cheddar cheese or Mexican cheese blend
- ½ avocado, sliced
- 4 corn or flour tortillas, warmed or charred over a gas flame
- Fresh cilantro leaves, for garnish
- Hot sauce, for serving
Instructions:
- In a medium bowl, beat the eggs with a pinch of salt.
- In a medium nonstick skillet, heat the avocado oil over medium heat. Add half the pico de gallo and cook, stirring, for 3 to 5 minutes, or until lightly softened. Add the eggs and scramble until just set. Stir in the cheese and remove from the heat.
- To assemble breakfast tacos, divide the eggs and avocado slices among the tortillas. Top with the remaining pico de gallo and cilantro. Serve with hot sauce.
Kids Heading Back to School? Here’s How to Help Them Avoid Back Pain
Between laptops, tablets, and old-fashioned textbooks, heavy backpacks are a reality for anyone starting school this fall (including the teachers!). Improper backpack usage can contribute to back pain, particularly in the upper back–but a few simple tips will help keep your kids pain-free this school year.
- Find a backpack that fits. Most kids choose backpacks for their coolness factor, not their size, but it’s important your child’s backpack is the right fit for them. A properly fitting (and properly filled) backpack should rest on the hips, not the shoulders.
- Don’t go too heavy. A backpack shouldn’t exceed 10% of your child’s body weight. Bust out the bathroom scale to ensure your child isn’t overloading their pack!
- Encourage good posture. Help your child find their ideal posture by asking them to lift their chest/sternum up toward the sky, which helps their spine settle into proper alignment.
Want more back-to-school backpack tips? Call Expert Physio Plus to schedule a personalized assessment to help identify any areas of weakness or impairment that might be contributing to backpack-related discomfort–and strategies for resolving them!
Sources
- https://pubmed.ncbi.nlm.nih.gov/34099605/,
- https://bjsm.bmj.com/content/52/24/1557.abstract
- https://www.nhsinform.scot/healthy-living/keeping-active/before-and-after-exercise/warm-up-and-cool-down/,
- https://www.health.harvard.edu/exercise-and-fitness/the-best-exercises-for-your-warm-up
- https://www.loveandlemons.com/breakfast-tacos/