Category: ergonomics

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HEAT? Really? Stay Hydrated Winnipeg when exercising this Summer

We Winnipeggers wait so long for summer to arrive that some of us overdo it a when exercising outdoors, especially during unexpected heat and humidity early in the season.

‘Global warming’ is changing the prairie climate, the old models are unpredictable and ‘stormy weather’ is dominating the news.

It takes a while for our bodies to become acclimatized to warmer temperatures and our bodies regulate heat more slowly during hot, humid weather, causing us to overheat that much easier.

Before you head outdoors this summer, take a moment to understand the potential health risks of being active outdoors in extreme heat.

While being physically active has many health benefits, it can increase your risk for heat illness, especially in those with breathing difficulties, heart problems, a mental illness such as depression, hypertension or kidney problems. Even those without any chronic health conditions can be at risk without proper precautions.

In my day, Canada’s ‘food guide’ recommended 8 glasses of water for men and 10, 8 oz glasses for women. Now take into account the daily diuretics we all enjoy, coffee and alcohol, and you must add 2 more glasses for each one of those habits.

Get informed:

• Ask your sports organization or trainer if they have a plan for extreme heat.

• Ask a friend or buddy to watch you during extreme heat; if you suffer from asthma, carry your inhaler with you and make others aware of your condition.

• Modify or reschedule your activities.

• Work out early in the day or in an air-conditioned facility.

• Check the Air Quality Index for air quality conditions.

• Check local weather forecasts so you can plan accordingly.

Keep yourself safe:

• Stay hydrated by drinking fluids and eating raw fruits and vegetables.

• Wear sunscreen and insect repellant.

• Allow your body to recover from heat exposure by sitting in the shade or heading to an air conditioned area.

• Watch for signs of heat exhaustion such as dizziness, fainting, nausea, vomiting, headache, rapid heartbeat and extreme thirst.

• Heat illnesses can lead to long-term health problems and even death. These illnesses include heat stroke, heat exhaustion, heat fainting, swelling of hands, feet and ankles, heat rash, heat cramps and dehydration.

• The most serious heat illness is heat stroke, which can be fatal. Symptoms include a core body temperature of 40.5ºC/105º F, confusion, lack of sweat and unconsciousness. Call 911 immediately if you see someone with these symptoms.

• If you see someone going into shock from heat stroke, move them to a cool place, apply cold water to large areas of their skin and clothing and fan them as much as possible.

More tips for staying safe in the heat can be found at

http://www.healthycanadians.gc.ca/sun.

Stay hydrated Winnipeg, yourPhysio has the healthcare experience you need.

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Canada’s Growing Demand for Ergonomics in Kitchens…for Aging in Winnipeg Place, for the disabled and the post Surgical

As the first Boomers move into their later 60’s, their growing demand for services, for activity and for health has spurred the demand for ergonomics in kitchen design.

Aging in place is a term used to describe a person living in the residence of their choice, for as long as they are able, as they age. This includes being able to have any services (or other support) they might need over time as their needs change.

To be clear: the act of aging in place takes place during a period of time in an elderly person’s life where they can have the things that they need in their daily life, while maintaining their quality of life.

The reason this distinction is important is because many people think aging in place will fix the problems they have in their lives. The only problems that can be fixed while aging in place are the ones that a person has planned for (i.e. finances, health, personal or health care, etc.).

The kitchen has always been a place for family and socializing. Making changes for aging in place in the kitchen space can greatly increase its usability and the safety of those that live there. With home modification, people will no longer have to spend less time in the kitchen as they age.

In a growing trend observed by the brand Smeg, European consumers are opting for compact appliances to give their kitchens a homogenous look and more efficient arrangement of appliances. Will this trend make it to Canada? to the USA?

One of the most popular trends in kitchen design is the demand for ergonomics with more and more consumers choosing a linear look for the placement of their appliances. Smeg, a leading Italian home appliance manufacturer, has observed this trend with a significant growth in the sales of its compact appliance range.

Smeg is the only brand to offer its appliances in two design styles – the classic stainless steel look and the linear look in stainless steel with glass. Both design styles are made in standard sizes and have matching aesthetics to ensure the kitchen gets a clean and homogenous look.

All standard compact appliances are 600mm wide and 450mm high and designed to be easily installed in a bank at midway level (chest or eye level) or under the bench. Smeg’s current range includes convection ovens with microwave, combination/steam convection ovens, dedicated steam ovens, microwave ovens with grill function and built-in coffee machines.

Appliances play a major role in a person’s ability to use and work in the kitchen safely and efficiently. Appliances that do not incorporate universal design, or that are placed improperly, can inhibit this. Select appliances that display information clearly, have convenient functions and are easy to use. Many appliance makers are incorporating universal design principles in their designs, which allow consumers to get a variety of more functional appliances. You should also consider investing in energy saving appliances, which will help you save money. Currently, the most popular placement of any appliance or storage cabinet is at the midway level since it ensures easy and safe access to a range of appliances without the need to bend or stoop.

As in lifting or reaching mechanics, the placement of load or where you interact with that load is of key importance.

Beware of your biomechanics. Know your Ergonomics.

Know yourPhysio Winnipeg!

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Shovelling in Winnipeg’s Extremes; know your Biomechanics, your limitations and your Physio

A great bulletin from the Heart and Stroke Foundation; Snow shovelling may be dangerous for some hearts

Snow shovelling may be dangerous for some hearts. Reports have linked snow shovelling in extreme cold weather to an increased risk of hospitalization or death due to heart attacks. The Heart and Stroke Foundation advises taking extra precautions when snow shovelling during extreme cold alerts, particularly for individuals with a pre-existing heart condition or who are at high risk of heart disease.

Research shows that physical activity helps protect against heart disease, stroke and many other health conditions. It is also an important part of cardiac rehabilitation programs and an important way for heart patients to keep their cardiovascular system strong and resilient.

Extreme weather conditions, such as very high temperatures and humidity in the summer, smog, and cold winter days, can make physical activity more strenuous. Both strenuous exercise and extreme weather independently increase blood pressure, push the heart rate up, and increase blood concentration of fibrinogen, a protein involved in blood clotting. All of these factors contribute to increased heart attack risk.

The Foundation recommends approaching physical activity in extreme weather with caution if you have been diagnosed with heart or blood vessel disease (including stroke, previous heart surgery, and uncontrolled high blood pressure) or if you are at increased risk of a cardiac event because of high cholesterol levels, an inactive lifestyle being overweight, or obese or other risk factors. Speak to your doctor about what is acceptable for your health.

The risks become even greater when vigorous exercise and extreme weather are combined, such as when shovelling snow in sub-zero weather conditions. Studies show that in most people who have died shovelling snow or carrying out some other form of vigorous physical activity in extreme weather conditions, the plaque inside their blood vessels ruptured and travelled to the heart causing a heart attack. The rupture may be caused by increases in blood pressure or changes in vascular tone associated with physical exertion. Plaque is a sticky, yellow substance made up of fatty substances such as cholesterol, calcium, and waste products from your cells.

Here are some tips from the Heart and Stroke Foundation.

Take the time to do a few minutes of warm-up activity like walking to increase your heart rate slowly and prepare you for the activity

Build in frequent breaks from extreme weather activities so your body doesn’t become too strained

Ask for help from family, friends or neighbours if you need to do an urgent task, such as clearing snow, in bad weather;

Wear appropriate clothing and keep water nearby to replace fluids lost through perspiration

Plan ahead. Watch your local weather forecast for smog, humidity, heat and extreme cold alerts and plan for enough time or get help with major tasks like snow shovelling, on those days.

Stop your activity if you experience sudden shortness of breath, discomfort in the chest, lightheadedness, nausea, dizziness, or severe headache and immediately seek medical attention

Snow shovelling in very cold weather has specific risks. Here are some additional tips to help you stay safe during this particular activity:

Don’t continue shovelling just to get the driveway cleared in a hurry. If you’re tired, quit;

Don’t shovel or do any other vigorous activity directly after eating a meal. Your body is working hard enough just to digest the meal; adding vigorous activity on top of that could put too much strain on your heart;

Don’t stoop to pick up the snow; bend at the knees to avoid back problems.

Find out if your community offers programs or assistance for snow shovelling or snow removal (particularly for older adults or those with existing heart conditions)

Play safe Winnipeg; your your biomechanics, your limits and your Physio…

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Posture, Form, Biomechanics…all important in Exercise Winnipeg to avoid injury

Winter is knocking at the door Winnipeg, back to your gym routine. You must practice the correct posture, form and biomechanics to avoid injury and the right choice in exercise. As a orthopedic physiotherapist, it is crucial to learn the biomechanics of an exercise first; otherwise injuries are eminent. Ask your trainer, yourPhysio or the gym supervisor for education as to how to perform exercise correctly, and gain the greatest benefit.

Ever tweaked a muscle when working out? Whether due to a loss of focus or chronic poor form, getting hurt when exercising can be a huge setback. Fortunately, weight lifting and cardio needn’t be dangerous if you can keep a few concepts in mind. For this blog post, you’ll learn how to stay safe with some of the more common resistance exercises, with good posture and technique.

Try this posture test: When viewed from the side, an imaginary vertical line should pass through your earlobe, the tip of your shoulder, midway through your trunk, over the bony part of your thigh, and then through both your knee and ankle. If there is any deviation from this alignment, like if your ears are in front of your shoulders or your shoulders roll toward your chest, you are set-up for potential injury.

Aside from maintaining ideal posture, try these technique modifications to avoid injuring yourself during 5 common exercises:
1. Squat:

Don’t let you knees drop inward. This common mistake can be remedied if you actively spread your knees apart. Try to keep your back straight as possible, body weight over your heels such that your center of gravity does not fall forward, potentially injury for knees and hips.

Our advice: Doing air squats with a mini band around your thighs is a good way to train proper technique.

2. Deadlift:

Avoid low back injury by maintaining your natural lumbar curvature.

Our advice: Imagine a broomstick running along the length of your spine; if your pelvis curls off the bottom of the stick during the deadlift, then you’ve lost your lumbar curve.

3. Shoulder Press:

Decrease the risk of shoulder impingement by mimicking the natural plane of shoulder motion.

Our advice: Hold your elbows slightly forward of your chest, rather than directly at your sides.

4. Plank:

Spare yourself unnecessary spinal compression by preventing your head and belly from sagging to the floor. Maintain thoughtful and regular ‘belly breathing’ to elicit a better core effort.

Our advice: Tighten your core and shoulder girdle so that you are one straight line from the top of your skull to your ankles.

5. Running:

Land as softly as possible to decrease impact on your joints.

Our advice: One method to do this is by decreasing your stride length, while simultaneously increasing your cadence.

Remember, none of these exercises should be attempted without proper individual instruction; there is no ‘recipe’ that works for everyone, consult yourPhysio or your nearest sportsmed doctor.

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Even science can provide ‘stats’ on sitting in Winnipeg to prevent neck and back pain, especially those Downtown, Physiotherapy Winnipeg can educate you

No one will stand all day when they have the opportunity to sit. This is because the body works harder when standing than when sitting. However, when we at yourPhysio.com in Winnipeg review work production studies indicate that workers are more efficient when they stand to work. So how do you decide between the two? Consider these general guidelines Winnipeg!

When Standing is preferred:

the task cannot be performed with arms kept comfortably by your sides.

assembling, testing, or repairing larger products (i.e., greater than 6 inches high)

the work area is too large to be comfortably reached when seated. Stand when you must reach more than 15” past the front edge of the workstation. The maximum reach envelope when standing is significantly larger than the corresponding reach envelope when sitting for both men and women (Sengupta & Das, 2000).

you work in more than one workspace to perform job duties and must move around frequently.
the work task lasts less than 5 minutes.

dealing with heavy objects weighting more than 10 pounds. In general, more strength can be exerted while standing (Mital & Faard, 1990) Stand when you need to maximize grip forces (Catovic, Catovic, Kraljevic & Muftic, 1991) or complete static or dynamic lifts (Yates, & Karwowksi, 1992).the work surface does not allow the worker to comfortably position legs under the surface because of an obstruction (i.e. working on a conveyor or a progressive assembly line, working in a kitchen, using a workstation with a drawer located underneath the work surface or a wide front beam, working at a retail counter, or using specialized equipment)

tasks require frequent application of downward pressures (loading bags, inserting screws)

Jobs that are most appropriately done standing include construction workers, highway flaggers, medical personnel, painters, electricians, plumbers, loggers, firefighters, plant inspectors, and maintenance personnel.

When Sitting is preferred:

Better when visually intensive or precise work is required, the activity is of a repetitive nature; longer tasks are completed (greater than 5 minutes), and when everything can be placed within easy reach. Sitting is not appropriate when heavy objects must be handled or long reaches are required.

However, prolonged sitting has been associated with a high incidence of back complaints (Mandal, 1981), increased spinal muscular activity and intradiscal pressure (Grandjean and Hunting, 1977; Lindh, 1989). Other problems reported include discomfort in the lower extremities (Westgaard and Winkel, 1996) and increased muscle loading of the neck and shoulder muscles when sitting with the forearms unsupported as compared to standing with the forearms unsupported (Aaras et al., 1997; Lannersten and Harms-Ringdahl, 1990).

To summarize the literature, neither static standing nor sitting is recommended. Take note of ‘static’ versus ‘dynamic’ Winnipeg, learn to balance each through your day.

Each position has its advantages and disadvantages. Research indicates that constrained sitting or constrained standing are risk factors and that alternating work postures may be preferable. Alternation between two postures allows for increased rest intervals of specific body parts, and reduced potential for risk factors commonly associated with MSD development.

Ideally, provide workers with a workstation and job tasks that allow frequent changes of working posture, including sitting, standing, and walking. If either sitting or standing is feasible but only one possible, sitting in a properly designed chair is preferable.

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Core training not just for your abs, improve your sitting posture, prevent back pain by Physiotherapy Winnipeg

We’ve all heard physios, chiros, docs and fitness experts claim that core training is important for overall fitness and health. Health clubs offer core training exercise groups and physiotherapists recommend it for those recovering from spinal injury. Your core is the collection of muscles that stabilize the spine, this includes the hips, pelvis, abdominals, lower back, mid-back, and neck regions of the body. These muscles are extremely important in all sports, so why do so many ‘office athletes’ that basically sit for a living overlook core training?

The reason most people skimp on this vital part of their workout is because the benefits are simply overlooked.

Benefits of core training:

It’s important to note that performing a few crunches is not proper core training. As a matter of fact, I recommend that these be avoided for much of a lower back stabilization program. We simply just do not need any more ‘flexion’ in our daily routine; you sit most of your day!

Since your core involves many different muscles groups, a variety of exercises are needed to ensure you work them all; some exercises to explore include, but are not limited to, lunges, bridges, planks, and crunches. Every patient learns how to properly stretch their hip flexors, the ‘culprit’ muscle that usually guards when the ligaments are sprained in the lower back.

Pilates and Yoga classes are also excellent for strengthening your core muscles while also improving balance and posture. Check out Pilates Manitoba as they are offering 50% off their introductory classes for first-time participants.
When your core is strong, your whole body works better. Core training isn’t just for athletes, it’s for anyone who would like to have their body working at its greatest potential. For anyone just starting an exercise program, be sure to talk to yourPhysio first.

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Winnipeg, have you heard? Sitting is bad for you…solutions by Physiotherapy Winnipeg, yourPhysio.com

Winnipeg, by now you know you probably know that sitting down all day is terrible for you. As computer hardware and software accelerate the ‘web 3.0’, we can do more than ever before from a sitting position. Ergonomics is no longer a foreign word, and our ‘core’ exercises need to be performed everyday!

Who needs scientists to tell you that sitting for even one hour causes the production of fat-burning enzymes to decline a whopping 90%, or that more than four hours of desk time each day raises your risk of a heart attack by more than 100%?

You can feel exactly how crappy sitting all day makes you feel at the end of each workday; though you may be shocked to learn that being a regular gym-goer doesn’t protect you from the harmful effects of all that sitting. Standing up more is scientifically proven to have huge health benefits, but in our digital world it’s not as simple as it sounds. Here’s how to make the switch to an upright workday.

Try the latest DIY option, I have had so many patients describe their attempts at raising their work surface by box, crate, home-made devices, etc. I’m sure you could find the latest ‘how-to-video’ on YouTube to get an idea as to how to produce something for your workstation. Ergonomic clients of yourPhysio.com have purchased electronic and hydraulic ‘sit-stand’ workstations to allow their employees the postural variety that may be necessary for back pain, hip strains or knee sprains. These rehabs require movement throughout the day, and consistent changes in posture is a great place to start.

Invest in an ‘anti-fatigue’ mat, change your shoes every 6-8 months or try an over-the-counter orthotic to replace those worn insoles. You may require a doctor’s note to have orthotics covered by your insurance plan, but it is an employment benefit; so benefit!

Tweak your ergonomics, hire an ergonomic consultant for an hour and learn the proper way, not only how to sit, but how to perform your job so that it will not cause pain. Ask questions about posture, exercise and equipment available to make any task easier and less painful.

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How people choose a Physio, a Doctor, a Chiro, in Winnipeg…for back pain, for health advice, for whiplash

Thanks again to my fellow members at the Winnipeg Executives Association, for the positive feedback and referrals following my 2012 Business Profile presentation; How do you choose your Healthcare Providers? Based on the US pre-election survey by INC magazine…

In reverse order of importance, the top five were:

#5 a great Receptionist.

Oooops, if you have been to my clinical location in the formerly TD Centre, at Portage & Main, you would know that I have been a ‘sole proprietor’ since 1991. Clients know that when they call for an appointment or have any kind of question, that they are going to speak directly with me, the Physiotherapist. Whether it be by phone, text, email or video-chat; I do not hesitate to educate you on the spot and answer the greatest concern in real-time!

#4 your Insurance Coverage.

In Manitoba, you do not need a doctor’s referral to see a Physiotherapist. But, you may need one to be covered by your particular insurance coverage. Manitoba Health only covers physiotherapy treatment if obtained in hospital, and WCB, and MPI, only cover a specific number of treatment sessions. So, beware of your coverage and be proactive in your rehab!

I DO direct bill to most insurance plans, if they do allow this to occur as some plans prefer that the client do it by mail or online, such as Sun Life or ManuLife. Healthcare Spending Accounts are becoming more of the norm with ‘flex’ benefit plans. These accounts are excellent ways to be proactive in your health plan by applying these funds to ergonomic assessment or exercise programs.

Like some other providers, I typically do NOT charge for ‘tray fees’, ‘chart maintenance’, exercise tubing or even for Doctor’s notes.

#3 convenient Parking.

Well…again, we are located in Downtown Winnipeg’s most secure parking complex; the Exchange District Parkade, off Albert Street at #35…my entry is at ground level, directly across from Winnipeg’s best kept secret, parking meters inside a parkade entrance.

#2 convenient Office Hours.

For the approximate 60,000 people working within a 5 minute walk of Portage & Main, the most requested appointment time is between 10am and 2pm, with a normal treatment day from 845am to 530pm in the clinical location.

My research begins at the home office, and ergonomic assessments take me onsite to clients’ work places; from garbage trucks to police cruisers, from bus depots to gold mines, from military helicopters to postal distribution centres, from bank tellers to executive offices, from lumber plants to product warehouses, from grocery clerks to sports professionals, from grain elevators to your cottage kitchen…I’ve worked the day and night shifts, and experienced a huge variety of task conditions.

#1 my Location.

Do you know anyone that works within walking distance of Portage & Main?

Do you know anyone who works in an office connected through the Winnipeg ‘W’ walkway system?

Do you know anyone with a schedule that demands a guaranteed appointment time? …there is no waiting room

I invite you to refer them to our services, for healthcare that may not always be what they expected or even be the best in town, but I will always move them in a direction to make it right for them. Thanks.

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Winnipeg weather can be dangerous too; ice, falls, car accidents, back pain…get Physiotherapy 2022

As the weekend storm moves off the Prairies… but as our fore-Fathers discovered, Winnipeg weather can be dangerous too; just today another car accident where the conditions and poor preparation cause injury.

Falls can diminish your ability to lead an active and independent life. About one third of people over the age of 65 and almost half of people over the age of 80 will fall at least once this year. There usually are several reasons for a fall. We can help you reduce your risk of falling, and better your performance through Universal design. We can assess your biomechanics at home, on the job or even during sport; like golf, running and curling.

Balance, together with ‘core’ training can enhance your ability to perform, avoid injury, especially like those from falls.

Aging is a natural process that encompasses biological changes that tend to be associated with the development of joint pain or that may limit the ability to work with joint pain.  In addition to arthritic joint degeneration, aging is associated with loss of muscle mass and muscle function.  Functional loss is influenced by changes at the cellular and molecular physiology level.  These changes may reduce joint stability and impair normal joint motion that affect the ability to tolerate specific work postures and repetitive motion.  With a loss in muscle strength, the same level of physical effort places a greater demand on an individual relative to her/his capabilities.

The relationship between aging and joint pain in the workplace is complex and influenced by a number of factors.  For example, national surveys of workers across a wide variety of occupations indicate that not all older workers (50 years and older) report a greater risk of joint pain.  Older workers at greatest risk tend to be in jobs that have high physical demands.  And once an injury has occurred, it may take longer for an older worker to return to work.  In spite of these factors, studies indicate that older workers suffer no decrease in overall job performance.

Osteoarthritis, and the pain associated with degenerative disc disease in the lower back can be alleviated with laser therapy. If you have questions, do not hesitate to contact your Physio.

An in-person or virtual assessment should be completed before starting any exercise program

You can perform at your best when prepared
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Snow, garbage, warm winds and bags of leaves in Winnipeg, need Physiotherapy?

Our first snow fall has come and gone in Winnipeg, unfortunately for those who lost their hydro in the first blizzard of this winter season in Manitoba, it dragged on for 4-6 days. Sounds like our garbage collection woes this October, as Winnipeg introduces the automated, curbside, private company collection, not to mention a shortage of paper bags to dispose of the fall leaves. Snow, garbage, raking leaves, the dreaded fall cleanup can all lead to acute, or even chronic back injuries.

My ergonomic tip for you this fall season; switch the way you do things, especially those repetitive tasks, the raking, the shovelling, switch direction, go from right to left and vice versa. Avoid the pitfalls of the weekend warm winds, get it done, but pace your work and enjoy the time outdoors, stretch occasionally; hands on your hips, bend backwards comfortably and repeat.

Next, we’ll talk about whiplash injuries; what to expect from MPI and driving ergonomics for the ice n snow of winter.