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Target Therapeutics

Keep Your Body Healthy & Pain-Free This Gardening Season

March 29, 2023 by Target Therapeutics Leave a Comment

Work on the vegetable garden

Work on the vegetable garden

The secret to a healthy garden is a healthy gardener. Gardening is an active pursuit that can cause muscle strain to the lower back, shoulders, knees and arms, especially if you are out of shape and do not move properly.

To get the most of your gardening season, physiotherapists recommend following the following tips and techniques. Enjoy the fruits of your labour. Don’t be limited by the aches and pains!

Stretch! Before, During & After Activity

Stretching – as a warm-up, as a break during repetitive movement, and as a cool-down – helps you to move more easily, keeps your muscles flexible and relaxed, your joints mobile and relieves tension and strain.

When stretching, remember:

Movements should be slow and controlled, you should feel a gentle stretch of the muscle – stretching should never be painful.

Once you feel a stretch, hold the position for 10 – 15 seconds. Do not bounce or jerk, and repeat each stretch two or three times.

Do some shoulder circles, trunk rotation, and heel/toe stands. You might even ‘rehearse’ movements, like raking, as part of your warm-up. Then, take a few minutes to do the following stretches, and repeat them again at the end of your gardening activity. If you begin to feel a bit stiff while gardening, pause and do more stretches.

Male farmer picking vegetables from his hothouse garden

Stay In The Zone

Find a place and position that permits your body to work in a comfortable posture – and try to do your work within this “easy zone”. Activity outside your “easy zone” may cause sprains and strains. Avoid potential injury by:

Moving with your work – keep your work in front of and close to your body to avoid reaching and twisting.

Lift with your knees bent, keeping your back straight.

Spend More Time in Your Garden & For Longer Periods

To maintain your existing mobility, make every movement count. Add up all you do in a day and aim for a minimum of 60 minutes of movement every day.

To gain more mobility, you should plan activities throughout your day that keep you moving for periods of at least 10 minutes at a time.

Be realistic! Your body can only perform at the level of effort and endurance it is accustomed to. For maximum benefit, physiotherapists recommend regular physical activity and stretching to maintain your physical mobility throughout the year.

Middle aged asian woman gardener trimming plants in the garden

Consider Raised Beds

Amongst the many benefits of raised beds in a garden — a major one is that you do not have to stoop as much to carry out notable gardening tasks. Some raised beds can be even as high as your waist, allowing you stand as you garden.

Work Within Your Physical Strength

Standard safe lifting loads are 64 lbs. (about 29 kg) for middle-aged men and 28 lbs. (about 13 kg) for women, but a ‘safe’ lift is less than this when the load is difficult to reach or an awkward shape.

Pace Yourself!

Take a break, spread tasks over a period of time, and take time to recover between projects.

Rotate Tasks Regularly

Avoid over-use injuries by doing different activities throughout the day to reduce strain on major muscle groups and joints.

Use the Right Tools

Gardening tools and equipment are meant to ease work, not cause additional strain. Take measures to fit the tools to you, not you to the tools. Also:

Keep your supplies within easy reach – consider using an apron with pockets.

Use tools to reduce work – a wheelbarrow to transport supplies, an extended handle to reduce the reach, and tools with good grips or ergonomic handles.

When Raking or Hoeing

Keep your tools close to your body and your back straight to reduce strain. Use your arms and avoid twisting your trunk. Use long-handled tools suited to your height.

If you tend to bend over or reach too far while raking, consider using an ergonomic rake (available at garden centres). It will make the job easier and reduce strain to your back.

When Weeding or Planting

Do not bend from the waist. Squat or kneel on a kneeling pad. If you have difficulty getting up, use a kneeling pad/bench with a support handle for assistance.

Give your back, legs and knees a break from stooping and kneeling by using tools with long handles to help with the weeding.

Squat or sit on the ground to trowel, rather than bending over.

Person digging in garden

When Digging or Shoveling

Insert the head of the shovel vertically into the ground and step on the blade.

Lift small amounts at a time. Keep your back straight and bend at the knees. Avoid twisting. Use a wheelbarrow to move big or heavy loads.

Choose a shovel with a weight and handle length that is appropriate for your size and for the job you are doing.

Give your back a break by using a smaller shovel, reducing the temptation to lift large amounts of soil.

Spread heavy lifting and digging tasks over a week rather than a weekend, and spread major projects throughout the seasons. Take time to recover between them.

When Lifting or Carrying

Know your limits and lift properly: bend your knees, not your back. Keep the load close to your body. Don’t lift items that are too heavy for you to handle – get help!

Use a wagon or wheelbarrow to transport supplies and/or to move or carry heavy items.

A four-wheeled cart is sturdier and easier to use than a wheelbarrow.

Lift with your knees slightly bent and your back straight. Avoid twisting or reaching.

When Pruning Or Trimming

Get as close to your work as possible. Don’t stretch beyond your reach or past your stable footing. Rehearse the movement as a stretch first to test your ability and positioning.

Match the size of the gardening tool handle to the size of your hand. Choose tools that you can hold so that your hand remains positioned in line with your forearm.

Hold your tools in a loose comfortable grip. Holding too tightly may cause injury;

Be creative! Adapt or create your tools for ease and comfort:

Pad the handles of your gardening tools.

Use knee pads or a foam pad for kneeling.

Wrap a slippery handle with tape to improve your grip (hockey stick tape will do).

Selecting the right tool, for the right task, for the right gardener, is critical to creating a beautiful garden safely.

Osteopathy Treatment, Spinal Manipulation.

Physiotherapy & Chiropractic Can Help

Physiotherapists are healthcare professionals who help people of all ages and lifestyles gain and maintain their desired level of active living and physical mobility. With their understanding of the human body in action, physiotherapists are able to help you increase your mobility, relieve pain, build strength and improve balance and cardiovascular function. Physiotherapists not only treat injuries, but they also teach you how to prevent the onset of pain or injury that can limit your activity.

Filed Under: Chiropractic, Health, Physiotherapy

Massage Therapy Can Help Treat Intestinal Issues

January 5, 2022 by Target Therapeutics Leave a Comment

young blonde woman resting on couch with stomach problems
young blonde woman resting on couch with stomach problems
Shot of young tired woman relaxing on couch with pillow for stomachache in living room at home.

Massage therapy can be a great way to treat intestinal issues.

Whether you are suffering from I.B.S., indigestion, Crohn’s, colitis, diarrhea or constipation — massage therapy can help relieve these conditions. Using non-invasive techniques can help promote relaxation of the muscles and structure that coincide with the digestive nerves.

By relaxing these structures and muscles it can help release compressed nerves allowing better and more improved neurological flow. These techniques are vital in opening up the nerve pathways that aid in digestion and thus allow the patient to start feeling better and easing their digestive disorders.

If you suffer from digestive disorders you consider coming in for a massage with one of our registered massage therapists here at Target Therapeutics.

If you’re suffering from digestive disorders and need help to recover with natural and gentle pain relief make an appointment with one of the highly trained and experienced Registered Massage Therapists at Target Therapeutics. We have been serving the Kitchener Waterloo community faithfully since 2006.

Filed Under: Registered Massage Therapy

Neck Pain and Whiplash Treatment

February 17, 2021 by Target Therapeutics Leave a Comment

couple in car experiencing whiplash

couple in car experiencing whiplash

What Is Whiplash?

It is estimated that there are more than 100,000 whiplash cases in Canada each year. Most occur from vehicle collisions, but whiplash can also result from sport or work injuries.

The term “Whiplash” refers to the nature of an injury, whereby sudden force is applied to your body, resulting in a rapid forward/backward motion of your head on your neck. There are several soft tissues of the neck and upper spine that can be stretched by this sudden motion, with effects ranging from local pain and stiffness in your neck; through to numbness, tingling, sleep or concentration problems; in addition to some anxiety about driving that can be part of the experience.

Recent studies indicate that most recovery will occur within the first 6 weeks following the injury, although 20-50% of people will continue to experience some ongoing problems that don’t resolve quickly. These issues could include ongoing pain or stiffness that interferes with your daily activity. An evaluation by a Physiotherapist is a great way to determine whether you are likely to recover in a timely manner, or if some formal rehabilitation may be needed to help improve your chances of a smooth recovery.

Do I Need To Wear a Neck Collar?

This question is best left to your Physiotherapist and should be addressed on an individual basis. In general, the current thinking suggests most people don’t require a collar and early movement in a comfortable range helps recovery. However, some people may benefit from occasional collar use for certain tasks, such as prolonged desk work or sleeping. Your Physiotherapist can advise you of the pros and cons of collar use to allow you to make an informed decision.

The Recovery Process

Some mild pain, stiffness, neck tenderness and a little driving anxiety are all normal reactions after a motor vehicle collision. However, if these are severe (for example, pain at rest that you would rate as greater than 6/10) or last more than a week following your injury, you should see a Physiotherapist for an assessment. Talk to your Physiotherapist about any concerns you may have. Expect the therapist to provide you with some education and teach you some exercises, movements or postures to help you recover. Your involvement in the recovery process is essential to increase your chances of a full recovery.

You can help yourself by performing frequent ‘good neck health’ practices. These could include postural awareness, for example: sitting tall, with your head squarely between your shoulders (not jutted forward), and your shoulders held slightly back and relaxed. Position your work surface so that you can maintain this posture. Adjust your seat height and keyboard position where necessary to reduce strain on your neck. Perhaps more important than having a good posture while you sit is changing your position frequently throughout the day. Changes in posture could be as simple as setting a timer that reminds you to look away from the screen and move your neck through a comfortable range.

Female Motorist With Whiplash Injury In Car Crash Getting Out Of Vehicle

How Physiotherapy Can Help

Physiotherapists support an active approach to the treatment of neck pain. Once the injury has been assessed to ensure there is no serious injury like a fracture or ligament tear, exercises may be prescribed to help you regain movement, strength, and ability to perform activities that are important to you. In addition, physiotherapists may assist with short-term pain relief through manual therapy, ice and / or heat applications and relaxation techniques. Education about neck pain, what to expect during your recovery, and how you can manage your neck pain are additional components of the physiotherapy rehabilitation program.

It is common for people who have experienced a neck injury to feel occasional pain or stiffness, even several years later. It is therefore wise to make ‘good neck health’ practices a part of your daily routine. While you do not need to constantly sit ‘perfectly’ straight, becoming aware of your postures, especially sustained postures that either increase or decrease your pain, and setting timers to remind you to move every hour or so is an example of such practice. Sleep can sometimes be difficult with neck pain, so finding a mattress and pillow that you find comfortable may be a worthy investment. Many stores will allow you to ‘test drive’ pillows and mattresses, so you may want to take advantage of that, to find one that works for you.

Below are some suggestions for ‘good neck health’ that you may wish to try. If you find any of these cause you discomfort, then stop and consult your Physiotherapist who can perform a formal assessment and offer you a personalized rehabilitation program.

STRETCHING

Gently tuck your chin in towards your chest and rotate your head toward one shoulder until you feel a gentle stretch in the neck muscles on the opposite side of your neck. Hold 10 to 15 counts and then relax. Do 5 – 10 repetitions on each side.
Gently tuck your chin in towards your chest until you feel a gentle stretch in the muscles along the back of your neck. Hold 10 counts and then relax. Do 5 -10 repetitions.

Keeping your mouth closed, slowly tilt your head back until you feel a gentle stretch in the muscles along the front of your neck. You may wish to support your neck by clasping your hands behind your head during this exercise. Hold for 10 counts and then use your hands to help you back to the starting position. Do 5 -10 repetitions.
Keeping your head in line with your shoulders and nose pointing forward, slowly bend your neck to the side until you feel a gentle stretch along the opposite side of your neck. Hold 10 counts and then relax. Do 5 -10 repetitions on each side.

STRENGTHENING

Tuck your chin and moderately push your head back against your hands or the floor (if lying on your back). Hold for 3-5 counts. Do 10-20 repetitions. Place your hand on the side of your head. Tuck your chin in and push your head to the side, against your hand, matching forces so that neither your head nor hand actually move. Hold 3-5 counts. Do 10-20 repetitions.

If you’re suffering from whiplash and need help to recover and natural pain relief make an appointment with one of the highly trained and experienced Physiotherapists at Target Therapeutics. We’ve been serving the Kitchener Waterloo community faithfully since 2006.

 

Filed Under: Chiropractic, Physiotherapy

Treatment of Psoriatic Arthritis

January 3, 2021 by Target Therapeutics Leave a Comment

Middle aged asian woman gardener trimming plants in the garden

Middle aged asian woman gardener trimming plants in the garden

Psoriatic arthritis causes painful inflammation in and around your joints. It usually affects people who already have psoriasis, a skin condition that causes a red, scaly rash, especially on your elbows, knees, back, buttocks and scalp.

Your joint hurts for two reasons:

  1. Your nerve endings are irritated by the chemicals produced by the inflammation.
  2. The capsule is stretched by the swelling in your joint. When the inflammation goes down, the capsule remains stretched and can’t hold your joint in its proper position. This can make your joint unstable and painful.

What are the Symptoms of Psoriatic Arthritis

  • pain and stiffness in and around your joints
  • swollen fingers or toes (dactylitis), caused by inflammation both in joints and tendons
  • buttock pain, a stiff back or a stiff neck (spondylitis)
  • pain and swelling in your heels
  • pitting, discoloration and thickening of your nails
  • fatigue, which can be caused by the activity of the disease or the emotional effects of living with a long-term condition.

How is Psoriatic Arthritis Diagnosed?

Due to the variety of symptoms experienced by patients, diagnosing Psoriatic Arthritis can be complex. Doctors will confirm the diagnosis based on your symptoms, a physical examination and the results of x-rays, scans and blood tests. You may also be referred to a specialist (Rheumatologist) to confirm the diagnosis and receive treatment.

Blood tests in this case are used to measure inflammation. You may have one of these tests:

  • Erythrocyte Sedimentation Rate (ESR)
  • C-reactive protein (CRP).

Both of these may show a high value when inflammation is present. These tests may be repeated from time to time to help monitor your arthritis.

Medication

The main groups of medications used to treat the pain and inflammation caused by Psoriatic Arthritis are:

  • analgesics
  • non-steroidal anti-inflammatory drugs (NSAIDs)
  • disease-modifying anti-rheumatic drugs (DMARDs)
  • steroids

Your doctor or rheumatology specialist is the best person to discuss these drugs with and will manage the use of these medications carefully.

Therapies for Psoriatic Arthritis

a number of different treatments that may help ease your symptoms and reduce the impact Psoriatic Arthritis can have on your life.

  • Therapeutic Exercise
  • Heat/Cold Therapy
  • Education
  • Pain Management
  • Acupuncture
  • Splinting advice
  • Fatigue management
  • Manual techniques
  • Hydrotherapy
  • Surgery

Surgery is occasionally needed for Psoriatic Arthritis. These may include injections, tendon surgery or in the extreme cases joint replacement. Outcomes for these procedures are successful.

What Can You Do For Yourself?

“Knowledge is power”. Educating yourself on the condition will help you manage your inflammation better and empower you when you talk to others (Rheumatologist, GP, family etc) about your condition.

Understanding how your behaviour and activities influence your symptoms can help you reduce the pain and suffering caused by Psoriatic Arthritis. Speaking to a health professional can help you identify aspects of your life that may be aggravating your Psoriatic Arthritis and help address them.

Keep Moving with Respect to Pain and Swelling

  •  Exercise helps to lessen your pain in the long run by maintaining muscle strength and optimising joint health.
  • Inflammation can lead to muscle weakness and stiffness in your joints. Exercise is important to prevent this and to keep your joints working properly.
  • Well-designed activity programs can increase your range of movement, reduce fatigue and help you feel better overall. Appropriate low-impact aerobic activities like hydrotherapy, cycling, Tai chi, pilates and walking can help improve your general health and manage your symptoms.
  • A strength-training program called progressive resistance training (PRT) has been proven to improve physical function in people with Rheumatoid conditions.

Relaxation Techniques

  • Managing stress and anxiety with muscle relaxation techniques, distraction, guided imagery and other techniques can help improve your general health and control painful symptoms.
  • Activities such as Tai Chi, Pilates and Yoga are a great way to relax and de-stress while conditioning the muscles and joints in the body.

Aids and Equipment

Supports such as walking aids and specialised cooking utensils reduce joint strain and can help you to manage pain and fatigue. Your therapist can give you advice on aids.

Heat and Ice Therapy

  • Heat – heat works to reduce muscle tension and stimulate blood circulation. You may find that applying something warm prior to getting up in the morning, or during the day helps reduce discomfort and stiffness in your joint.
  • Ice – Ice helps to reduce inflammation in muscles and joints by constricting blood vessels and preventing fluids from leaking into surrounding tissues. You should try icing your joints after any significant activity or at the end of the day.

Activity Pacing

Being aware of how your daily habits and activities influence on your symptoms is very important.

Learning about activity pacing through diaries and activity management strategies can help you achieve what you want to, but with less pain or discomfort.

Sleep Health

Poor sleep pattern, your sleeping environment and sleeping position can have a significant impact on your pain and symptoms.

Most people are unaware of the factors that can influence sleep health and so address these factors can help you manage your symptoms.

Treat Your Muscles

A quality remedial massage may be just the relief your muscles need. The benefits vary from person to person but may include decreased pain and muscle stiffness associated with your arthritis, increased circulation, and an improvement in your sleep and immune functions.

Mentally, massage can also decrease stress and depression. Besides all it that, massage just feels good!

Filed Under: Registered Massage Therapy

What Is Vertigo? How Do You Treat It?

October 1, 2020 by Target Therapeutics Leave a Comment

vertigo

Defining Vertigo or BBPV (Benign Paroxysmal Positional Vertigo) and getting treatment in the Kitchener-Waterloo area.

vertigo

Are you experiencing symptoms like dizziness when moving your head, imbalance when walking, visual disturbance when looking around, nausea from the perception of “the room spinning” around you?

You may have vertigo or BBPV (Benign Paroxysmal Positional Vertigo).

There are many other possible causes for these symptoms, like high or low blood pressure, low blood sugar, a viral infection of the ear (vestibular neuritis), migraines, stress, vision loss etc. However one of the most common causes that can be addressed through physiotherapy is Vertigo or BPPV, which is a shift of the little “rocks” (otoconia) found naturally in the inner ear, that helps us keep our balance.

ear closeup

Normally, when we move a certain way, such as when we stand up or turn our head, these little rocks move around. Sometimes these rocks move from an area in the inner ear called utricle into a neighbouring area, called the semicircular canals. When we move the head in certain ways, the rocks in the semicircular canal move as well. Sensors found in the semicircular canal are triggered by the little rocks, which causes a temporary feeling of dizziness.

We are more likely to develop BPPV when we are older. That is because parts of the inner ear start to degenerate, just like other parts of our bodies. Other possible causes of vertigo are ie. head impact, high impact physical activities, maintaining the head in the same position for extended periods of time, like holding the head down while working at the computer for hours on a daily basis.

The positive aspect of the BPPV is that it is a mechanical issue, and through some specialized exercises (Vestibular rehabilitation) we can help the loose “rocks” get back to where they belong. Once this is achieved, the symptoms should improve and, hopefully, clear out in just a few sessions. They should not return in the semicircular canals once they are back in their “home”, the utricle!

woman experiencing vertigo

It is a good idea to come for therapy when the BPPV/Vertigo is active, as you can notice an immediate change in how you feel.

You can definitely expect a temporary increase in the symptoms for the duration of the treatment and it might be a good idea to have someone else drive you back home. Or simply make sure you are not in a hurry to leave the clinic after the treatment.

The treatments are booked one on one with the physiotherapist, for one hour.

Filed Under: Physiotherapy

4 Steps To Healthier Workstation Ergonomics

July 24, 2020 by Target Therapeutics Leave a Comment

Asian teenage woman is using a laptop in office.

Asian teenage woman is using a laptop in office.

Many workplace injuries due to improper sitting posture at a computer desk can be avoided.

Here is a four-step checklist that you can carry out at your workstation, to make sure you’re comfortable, safe and productive at the office.

STEP 1: Your Chair

  • Push your hips as far back as they can go in the chair.
  • Adjust the seat height so your feet are flat on the floor and your knees equal  to, or slightly lower than, your hips.
  • Adjust the back of the chair to a 100°-110° reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary. If you have an active back mechanism on your chair, use it to make frequent position changes.
  • Adjust the armrests (if fitted) so that your shoulders are relaxed. If your armrests are in the way, remove them.

Man working in an office

STEP 2: Your Keyboard

  • An articulating keyboard tray can provide optimal positioning of input devices. However, it should accommodate the mouse, enable leg clearance, and have an adjustable height and tilt mechanism. The tray should not push you too far away from other work materials, such as your telephone.
  • Pull up close to your keyboard.
  • Position the keyboard directly in front of your body.
  • Determine what section of the keyboard you use most frequently, and readjust the keyboard so that section is centred with your body.
  • Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and hands are straight.
  • The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position.
  • Wrist rests can help to maintain neutral postures and pad hard surfaces. However, the wrist rest should only be used to rest the palms of the hands between keystrokes. Resting on the wrist rest while typing is not recommended.
  • Avoid using excessively wide wrist rests, or wrist rests that are higher than the space bar of your keyboard.
  • Place the pointer as close as possible to the keyboard. Placing it on a slightly inclined surface, or using it on a mouse bridge placed over the 10-keypad, can help to bring it closer.
  • If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get into a comfortable position. Remember to use a footrest if your feet dangle.

Business team discussing results of their work

STEP 3: Screen, Document, and Telephone

  • Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the screen and source documents so that your neck is in a neutral, relaxed position.
  • Centre the screen directly in front of you, above your keyboard.
  • Position the top of the screen approximately 2-3” above seated eye level. (If you wear bifocals, lower the screen to a comfortable reading level.)
  • Sit at least an arm’s length away from the screen and then adjust the distance for your vision.
  • Reduce glare by careful positioning of the screen. Position source documents directly in front of you, between the screen and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the screen.
  • Place screen at right angles to windows
  • Adjust curtains or blinds as needed
  • Adjust the vertical screen angle and screen controls to minimize glare from overhead lights
  • Other techniques to reduce glare include the use of optical glass glare filters, light filters, or secondary task lights
  • Place your telephone within easy reach. Telephone stands or arms can help.
  • Use a headset and speakerphones to eliminate cradling the handset.

Smiling businessman stretching his arms in his office

STEP 4: Pauses and Breaks

Once you have correctly set up your computer workstation use good work habits. No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body.

  • Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.
  • Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.
  • Rest your eyes by covering them with your palms for 10-15 seconds.
  • Use correct posture when working. Keep moving as much as possible.

If you’re sore, tight, or in pain and you think your desk job is the culprit, it can’t hurt to make an appointment with one of the highly trained and experienced Physiotherapists, Chiropractors, or Registered Massage Therapists at Target Therapeutics. We’ve been serving the Kitchener Waterloo community faithfully since 2006.

Filed Under: Chiropractic, Physiotherapy

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