Category: physiotherapy winnipeg downtown

If you ‘sit-for-a-living’ at a computer, with ‘mouse oriented’ software; you are at risk of developing a painful condition called ‘computer or mouse or tennis elbow’.

Since 1991, we have been the ‘ergonomic resource’ for many Winnipeg companies and individuals in, and around Downtown Winnipeg. The traditional ‘tennis elbow’ or lateral epicondylitis is a major problem at Portage & Main; given the dominant finance, legal and civil service hub of Manitoba.

The mouse and keyboard dictate an ‘extended wrist-hand’ position, that many function in for upwards of 6-8 hours per day. This static posture, with eccentric load on the extensor muscles takes advantage of the ‘design flaw’ of our wrist-forearm tendons. They basically originate at the elbow in a single tendon junction. It is at this tendon-bone junction that the ‘epicondylitis’ refers to; inflammation of the area of bone, deep to that tendon.

DO NOT REST YOUR WRIST! Using your hand-fingers, from a ‘rested wrist’ will NOT reduce the force strain of the task load on your hand-wrist. It will amplify the extensor work required only.

The most common accessory I recommend for early or acute computer, mouse elbow pain is a ‘support brace’; the brand we use the most is the Bandit Elbow brace. It is meant to help reduce the tensile force and load at the tendon origins, whether is be outside or inside the elbow.

Remember with any medical appliance, get educated on its use, variability of function and durability.

Know your ergonomics too; a vertical mouse may be required for those chronic conditions that keep re-occurring…you only have so many sick days!

Stretch to prepare for your work, and strengthen to perform it effectively. We can teach you the proper stretches and strengthening exercises for work, home and play.

Is it really the best time to buy a car right now in Winnipeg? Deals on 2022’s…but that pothole filled test drive will make any salesperson cringe.

What about the fit? We fit shoes; there’s a size, function, support, brand, color…sound familiar? Your vehicle’s ‘ergonomics’, how you interact with it’s controls as you drive are of more importance to the manufacturers’ than to you, the consumer. They are taken for granted. We change the seat position, and expect everything else to be just right.

Remember the ‘adjustable foot pedals’? It may still be an option. Some vehicles have ‘memory settings’ on the multiple-way adjustable seats, but none, have adjustable control boards. Some have placed inexplicable number of functions into a ‘knob control’ in the center console, that requires significant memory work or line of sight to the central dash screen. Hopefully the brand does not allow you do do this while driving!

Now the ongoing SUV, CUV, ARV…’baby boomer convenience’ battle…

really? stairs to enter a large SUV?

vehicles designed in one country, may not fit another demographic of people! The typical Asian car is designed around the average 5’7″ person, not the North American 6′ footer!

Whiplash, postural tension, the dreaded forward head posture…because we do most tasks in front of the body, and the computer dominant task posture has been dictating neck and back problems since the 1980’s. One example of ‘postural mediation’ the Posture Medic; can be rented or purchased with physiotherapy instruction, and/or ergonomic assessment.

Know your Ergonomics, and test your next car/truck from the inside out before making a purchase.

No pain, no gain, right? Well, not when it comes to your knees. Sore knees are a common complaint from workout fiends — and they can definitely be a downer. Making a few easy modifications to common gym exercises can ease the aches and safeguard your joints during exercise.

Word to the wise: See your Physio or Doc if you’re experiencing tenderness in your knees after workouts that persists for more than a few days, even with rest.

But if your discomfort is only triggered by certain exercises or machines, here are my tips for modifying lunges, squats, burpees and more.

5 Ways to Give Your Knees a Break Next Time You Sweat

1. The Move: Lunges
Your knees might ache if your legs lack sufficient strength. (Never skip a leg day, right?!) Or maybe your ambition got the best of you and you did far more reps than you should have.

The fix: Relieve some pressure from knees by doing stationary lunges instead of moving ones. Here’s how: Stand with your right foot forward and anchor your left foot in place. Bend your right knee to lower into a lunge, then raise up to start position. After finishing your reps, switch sides. You may have heard to keep your knee directly over your ankle while you lunge, and that may work for some. But the most important factor is that you feel your glutes doing most of the work. Squeeze your booty, feel the work, even try to keep your weight on your heels.

2. The Move: Squats
A common knee-pain problem: Squatting lower than your body can comfortably manage, putting too much of a load on joints.

The fix: Try using a Physio or exercise ball to help support your lower back and keep pressure off of your knees. Stand with your back against a wall and position the ball against your lower to mid back, then squat.

3. The Move: Glute Kickbacks
Because you perform kickbacks on your hands and knees, you may run into knee problems simply because may not have enough padding around your knee to support your weight.

The fix: Add a second mat or find a spongier mat. It may be simple and logical, but, hey, it works.

4. The Move: Burpees
A deep squat is central to this ‘plyometric’ move. But if you’ve got a weak squat, adding jumping into the mix can strain connective tissues like tendons and ligaments.

The fix: “The key to a good squat is learning to hinge from the hips. This will help your butt go back; otherwise your knees will come forward, stressing the joint,” states most experts. In a squat, keep your chest forward and your back straight (don’t round out your shoulders). Your weight should be in your mid-foot and heels, not your toes. As you lower, you should feel your hamstrings and middle and lower butt muscles engaging — not your upper legs and knees.

Before you do a round of burpees, practice a proper squat. After you have it down, progress to single leg squats, which will improve strength, mobility and balance in each leg. Then, get your burpee game in check. But do not attempt too many at once; start with two sets of 10 burpees.

If jumping isn’t an option for you, you can walk your legs back into the push-up and then walk your legs forward after the push-up. Then, skip the jump and simply squat instead, he advises.

5. The Move: Box Jumps
We know jumping, even average walking helps keep bones strong. However, proper progression is key. In other words, start with small jumps, and work your way up to bigger things.

The fix: Before you reach for a box, go ahead and start with standing jumps first. Then, progress to split jumps (stand with one leg forward, bend into a lunge, jump on your way up and switch legs in the air). Jumping exercises can be tough, so you’ve got to start with a number that’s doable for you. Try two sets of 5 to 10 reps. For a “jump-free” box jump, practice step-ups onto the box. Add variety by doing a set forward, laterally and diagonally.

Be safe, get educated, visit your Physio Winnipeg for treatment options, and preventative exercises or even hire a personal trainer for a couple sessions to start.

Enjoy!

‘Tis the season, for those icy, snowy, seemingly unforgiving trails of winter. I see more people running in winter then ever before, with the advancement of clothing and shoes.

It’s easy, right? You should almost count miles as double in the winter with the extra wear n tear.

Use traction devices and splurge on socks, so important!

Ever want to try those lightweight snowshoes? or the new trail you heard about? how bout XC skiing? Great time for cross-training; learn a new sport and maintain your winter conditioning.

But proper hydration and nutrition remains key; those winter temperatures and conditions put your body and stamina to the test. That warm coffee may be tempting, but caffeine is a diuretic, but you’ll probably sweat more, and burn more calories, so be prepared.

Learn the warning signs for hypothermia, and take advantage of that long, ‘cool-down’ period afterwards.

Know your biomechanics; even shorten your stride to keep your feet under your center of gravity, to improve balance and traction. Play safe, yourPhysio.com

Have you considered a ‘standing workstation’?

or even a ‘treadmill desk’?

Both options that can be used to vary your working postures. I have now recommended and added these workstations to several Downtown Winnipeg businesses with excellent results. Studies this year out of Australia even confirm the notion that our ‘cognitive performance’ is not decreased by variable task postures in an office environment.

Some companies have chosen to dictate the task performed at such a workstation to implement this ergonomic strategy. As some employees may find it extremely difficult to perform their usual work in a standing position; most traditional ‘typists’ for example. Strategy: transition a reading task first…

The ‘treadmill desk’ can be tricky; noisy, distracting and really, of little cardiovascular value.

To avoid the ‘side effects’ of sitting-for-a-living; stand every 15 minutes, give yourself more reasons to move and work in different postures…know your Ergonomics!

As we hunch over our computers and phones, or lean forward to cook and wash dishes, ever think we pretty much do everything ‘in front’.

Evolution has prepared us for some side reaches and some combination twisting movements, but hardly ever do we reach or work behind our bodies. Now that the majority of the population may sit for greater than 4 hours per day, we develop this forward head look that’s not only unattractive but possibly damaging to our health.

Extension is the key. Working to strengthen those muscles on the back of our spine, legs, neck and arms that support these ‘forward activities’. Biomechanically, most of these muscles stabilize, and even decelerate the movement to maintain safety.

Exercise to build stability; work the ‘back’ muscles twice as much as the ‘front’ muscles, ie seated rows versus chest press. Exercise for function; ultimate championships, tennis lessons, golf season Winnipeg. Know yourPhysio.com

New Texting Laws; but did you forget about the pain in your Neck?

As our Manitoba penalties change for texting and driving, we seem to have forgotten about the load we place on our neck and spine upon texting.

Occipital neuralgias; those annoying aches, often chronic headaches are more than likely due to your cellular phone use. Tablet users, voracious readers in bed and exam time students are no longer the only ones experiencing this pain. Looking down at your phone can increase the force on the spine by 6x!

Avoid those constant tension trigger points; plan your time, get a headset and use your vehicle bluetooth to avoid these wicked postures…know your ergonomics at work, rest and play!

Did you go to your pre-natal course? Victoria General, Seven Oaks, Health Sciences centre, Saint Boniface hospital, Winnipeg?

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

Have you heard of ‘kegel’ exercises or ‘diaphragmatic’ breathing? Both, can help you perform better, sit better and improve your ‘core’ strength; whether it be hockey at Canlan, senior volleyball or Downtown Winnipeg computer work.

Women, and men have a supportive ‘bowl’ of muscles in the pelvis; by contracting them, tightening your gut, stopping the flow of urine…you are kegeling! Sitting, standing, lying on the couch; do your kegels to initiate your core workouts.

When you breathe deeply, into your gut, you are pushing down with your diaphragm; expanding your thorax and pushing the air into the lower lungs. These lower lobes of the lungs contain the richest areas of oxygen-blood exchange. Train better, expand your belly and control your breathing effort…again, using part of your core!

Enjoy yourPhysio

Alert: Winnipeg management, human resources, if all the employees at your company aren’t sleeping well, your office ergonomics might have something to do with it; thereby productivity too.

Most people spend a significant amount of time at their workplace, often about half their waking day or more. It’s only logical that an environment where people spend so much of their time can have an affect, and sleeping habits are one particular area of interest.

While sleep is not often a top priority for management or businesses in office environments, how fatigued or well-rested employees feel can have a big impact on their motivation, creativity and performance.

Yet why should sleep be a concern to managers and entrepreneurs? Isn’t how much or little people rest on their own time their own problem?

Well, research indicates that certain environmental and cultural factors within a company could affect employees’ (and an entrepreneur’s) sleep, for better or worse.

Make natural lighting a focal point.

Lighting can play a role. Humans’ internal sleep-wake clocks control when they feel tired or alert. This biological function is partially regulated by sunlight exposure, which can be scarce in many offices.

Researchers for a 2012 Swiss study found natural light exposure boosts productivity, and another recent study at Northwestern University found that the type of light in workspaces can affect people’s natural rhythms.

Workers whose offices had windows received more natural sunlight (“white light”) slept longer, obtained better quality sleep and had a superior quality of life, compared with those who had little natural sunlight exposure.

To maximize advantages, the researchers suggested placing employee workstations within 20 to 25 feet of windows. In offices with few or no windows, managers could consider creating outdoor break spaces or otherwise incorporating natural sunlight, particularly in the morning.

Encourage staff to take regular breaks.

Winnipeg office work these days usually revolves around computers, but hours in front of a screen can also affect rest. A 2007 study by Japanese researchers found that workers who spent more than six hours in front of computer screens were more likely to have insomnia, shorter sleep and daytime fatigue.

In many jobs, extended computer time is simply unavoidable, but allowing or encouraging frequent breaks for stepping away from the screen, stretching or taking a minute outside could help minimize effects.

Another factor to consider is activity levels. In many offices, people are sedentary most of the day working on computers or other desk-bound chores. But, extended sedentary activity has been linked to daytime sleepiness in people with sleep apnea — not to mention health problem.

One way to counteract this would be to provide standing work spaces or encourage periodic breaks to move around and stretch. Even a quick walk or short bursts of activity during the day can help.

Can you reposition a company’s sleep culture.

A company’s culture can show that it values or devalues rest and healthy-living matters.

Some corporate cultures encourage water cooler bragging about who is most sleep deprived and late nights in pursuit of deadlines. But is that really the ideal philosophy for a company in the long run?

Promoting healthy habits can help keep employees mentally fresh, creative and motivated, avoiding the burnout and fatigue that comes with long-term sleep deprivation.

Research on sleep deprivation places people at greater risk for developing certain illnesses. Drowsiness reduces learning, memory, problem solving skills, reaction time. Sleepy workers are also more likely to make errors on the job and are at increased risk for automobile accidents.

Back to kindergarten class, break out the mats and allow for regulated nap time

While it might seem initially counterproductive to encourage employees to take a snooze, quick naps are supported quite well by science.

Numerous studies show that napping improves alertness, learning and problem solving while reducing fatigue and stress. Naps of 10 to 30 minutes are thought to be best at improving alertness without causing sleep inertia.

In light of mounting research showing the multifaceted importance of sleep, several progressive companies have started to encourage positive sleep habits, including naps during the day.

Google actively promotes private nap spaces and positive sleep break philosophies, as do a diverse range of businesses and organizations, including The Huffington Post, Ben & Jerry’s, Nike, even NASA.

Some mattress companies suggest a nap room should seem like a natural fit for the office. They should encourage their employees to take a quick break if they think it will help them feel recharged. For me personally, I know a 10- or 20-minute afternoon nap provides a helpful boost when I have a busy schedule…even just quiet time; set of noise-cancelling headphones and a bit of meditation.

While not every office has the extra space or budget to dedicate to a nap room, Winnipeg managers could still create a nap-friendly environment by making it clear that it is OK to rest within cubicles or other designated areas during break times or whenever it makes sense for the office.

By promoting habits like taking frequent computer breaks and putting sleep on the agenda, Winnipeg business owners, managers and employees alike can create a healthier work environment more supportive of better sleep and long-term productivity.