What Should be Included in My Rehabilitation Plan? APEX Physiotherapy & Chiropractic Provides Some Insight

Physiotherapy in Pickering

Effective physiotherapy is a long-term plan that aids in injury recovery as well as preventing injuries in the future. Physiotherapy requires consistent attention and commitment from both the patient and the doctor. What else needs to be included in your rehabilitation plan?

What Makes an Effective Physiotherapy Plan?

An effective physiotherapy plan has more than one moving part; each individual component needs to be considered and evaluated in order to be effective overall.

Individual

Each person is different and has different capabilities, and no two injuries are the same. There is no one size fits all rehabilitation plan. Some people may find it more helpful to have more frequent clinic visits, whereas others may prefer to do more work at home. Tailoring each plan to the individual is essential.

Reasonable

The activities and frequency need to be reasonable. In order for someone to actually follow through with the plan, the plan needs to be made up of doable activities. A 35-year-old man may have a different list of doable exercises than a 70-year-old woman with the same injury.

Long-term Goals

Each plan should have set long-term goals. If you broke your left arm and are now doing physiotherapy, your goal may be to gain strength that can once again parallel the strength of your right arm.

Scheduled Check-ins

No good rehabilitation is a one-and-done treatment. Check-in visits ensure that the work is being done and the injury is healing as it should. These check-ins are a time to evaluate which components of the plan are working and which are not.

Long-term Treatment and Prevention

While components of the rehab plan can be to address immediate issues, the majority of the plan should be about preventing similar injuries from happening in the future. This is done by building muscle and flexing joints and ligaments.

Variety

There must be a number of components to each person’s rehabilitation plan. Having a rehab plan of only exercises may not work for everyone. Incorporating strength training, massage, and even acupuncture might be even more effective.

Components

There are commonly five physical components of each plan.

Do’s and Don’ts

The do’s and don’ts section of a rehab plan will effectively outline what should be done and what should be avoided. Including specific and easy-to-understand examples in each plan will increase the effectiveness of the rehab plan.

Exercises

Strengthening exercises are a part of every single rehabilitation plan. The exercises will be tailored to fit each individual injury and person. Included exercises are meant to be built upon as time goes on.

Relief Stretches

Along with exercises, there should be a section for stretches that will ease pain and release tension. This section is important because, without it, you could be risking further injury.

Massage

Massages are a great way to move around any built-up fluid in the injured area and can help reduce swelling as well. Additionally, massages can provide pain relief.

Acupuncture

Acupuncture is a way to relieve nerve pain and inflammation in joints. Small needles are placed into the skin and pressure points which stimulates blood flow and can also promote healing.

Talk to the physiotherapists at APEX Physiotherapy and Chiropractic in Durham to get started with your perfect rehabilitation plan!

Everything You Need to Know About Your Sprains and Strains

Chiropractor in Ajax

One of the most common questions people ask whenever they hurt a part of their body is whether it’s a sprain or strain. They may seem similar, but there are distinctions between the two, and differentiating between them is actually easier than you think.

The first step is to understand the differences between a tendon and a ligament. Tendons are fibrous tissues that connect bone to muscle, and ligaments are similar in that they, too, are connective tissues to tendons but instead of connecting bone to muscle, they connect bone to bone. When the tendons attaching your muscle to bone are stretched too far or torn, a strain will occur. When the ligaments connecting your joints are damaged, a sprain will occur. Your ankles, knees, elbows and wrists can be affected by this, and in most cases, the joint is so badly twisted that the tissues will become stretched or torn. The pain caused by a sprain can be mild or severe, and depending on the situation, some patients will require physiotherapy and possibly even surgery.

Whether you are suffering from a sprain or strain, physiotherapy can help you recover. Physiotherapists are experts when it comes to movement, so they will provide you with relief and will also help you prevent further injury in the future. A lot of patients who turn to physiotherapy will not require medications or invasive surgery because it is an effective treatment that is proven to work. When it comes to sprains or strains, physiotherapy treatments will first focus on pain relief as this is the primary goal. Manual therapy, electrical nerve stimulation, stretching and ice therapies are a few examples of the pain-relieving services you may receive. Your physiotherapist will provide you with one or several of these based on the severity of your situation and pain.

Once you finalize pain management, the physiotherapist will then heal your injury. They will help you regain your range of motion in the joint that was affected or will help strengthen the muscles that were affected by your injury. The last step will focus on preventing future injury because once you sprain a joint or strain a muscle, it’s highly likely that you may do this again, but a physiotherapist can help in this regard. They will recommend strengthening exercises and will help you build muscle around the injured area, which will lower your risk of injury in the future.

The experts at Apex Physiotherapy & Chiropractic will provide you with the treatment you need, so if you have a sprain or strain, do not hesitate to contact us because we can provide you with relief right away. Our physiotherapists are knowledgeable, skilled and friendly and will eliminate your pain, so schedule an appointment with us today!

Posture Perfect: How to Correct Your Back Pain

Physiotherapist near me

Back pain is very common, and this type of pain can make it very difficult for you to perform your daily tasks. It is an uncomfortable condition that is both frustrating and challenging because it can be very limiting. The good news is that you can eliminate back pain, and chiropractic can help you move comfortably again.

One of the most common causes of back pain is poor posture, so if you slouch while you’re seated or lean forward at your desk, you may suffer from this type of pain. The same is true if you hunch over when you type, so you need to be aware of these actions as most people do them subconsciously without realizing the damage they are doing to their body. Proper posture is very important because it can affect the way your body moves. Regardless of whether you’re sitting, standing, walking, or running, proper posture is a must because it can allow you to move with ease, and you should be able to go about your day comfortably.

It’s common to forget about the way our bodies are positioned, and this is something that happens to all of us, especially when we are so focused on the tasks we are trying to complete. This can result in back pain, so you need to make an effort to maintain proper posture by positioning your body normally. When we feel drained, and our bodies feel tired, we can slouch and droop over because we cannot hold our bodies up. Contrary to what most people think, poor posture is not a result of laziness and is instead related to a physical weakness within our bodies. Our bodies can get tired of holding us up, and when this happens, our posture may suffer.

If you want to regain normal posture, we can help. Chiropractors specialize in movement so they can help you improve your balance, stability, mobility, and flexibility, all of which can result in better posture. They can help you eliminate your back pain, and their techniques and recommendations can have a positive effect on your posture. Orthopedic and functional testing will be a part of your initial evaluation, and this information will help your chiropractor identify the areas of your body that are causing your back pain. Once these details are clear, they will then create a customized treatment plan, which will be tailored to your specific needs, and this will focus on your posture and all the ways it can be improved. This plan can also help increase your strength so that you can achieve all of your physical performance goals. Most importantly, this plan can relieve you of your pain.

The experts at Apex Physiotherapy & Chiropractic can provide you with pain relief and can help you regain proper posture as well. If you’re ready to say goodbye to back pain and want to achieve a perfect posture, give us a call today!

Eating Right: A Simple Technique for Reducing Pain and Inflammation

Physiotherapist near me

Pain in the body can be absolutely debilitating. Some of the most annoying pain is attributed to inflammation. Inflammatory diseases such as arthritis have no cure, and pain must be managed. Did you know that watching what you eat can actually decrease the amount of inflammation in the body? Like any physical journey your body goes on, what you fuel it with is more important than physical action.

Foods that you should avoid:

  • Sugar
  • High Fructose corn syrup (found in pop and other soft drinks)
  • Artificial trans fat
  • Seed oils
  • Processed meats (like smoked or canned meat, beef jerky)
  • Large amounts of alcohol
  • Gluten (Found in white bread and pastries)
  • Spicy foods

If you must eat these foods, try not to eat them right in the morning. The very first thing you put in your body in the morning is what starts off that day for yourself. If you put something that slows you down at first, you will have a hard time getting through your day without experiencing inflammation. Try and avoid these foods where possible, but don’t start off your day with them.

Instead of adding refined sugars to coffee or recipes, try adding natural sugars like honey or agave. To curb your pop craving, try sparkling fruit juices or carbonated waters. Avoid both trans fats and oils by baking rather than frying your food. Substitute canned meats for fresh ones like chicken or fish. A glass of wine here and there won’t kill you but avoid heavy daily drinking. Substitute white bread for whole grain, less refined options. Finally, Season your food with different spices, avoiding ones like cayenne, chili powder, or large amounts of black pepper.

Foods you should include:

  • Berries
  • Broccoli
  • Avocado
  • Peppers
  • Mushrooms
  • Turmeric
  • Dark Chocolate
  • Cherries
  • Fish
  • Beans

Most of the foods on the list are whole foods, the reason these foods are anti-inflammatory is not that they have any sort of magical powers. It is because they are not processed. The body’s immune system activates when foreign bodies are found in the gut and bloodstream, this is what causes inflammation. Feeding your body whole foods does not activate the immune system as much, which will decrease inflammation. For further clarification or other questions about your health and diet specifically, book a consultation with our naturopathic doctor!

In addition to making good food choices, take care of your body by getting enough rest, drinking enough water, and moving around. When getting over a soft tissue injury of any kind, seeking physiotherapy or chiropractic treatment is always a good idea. Let the practitioners at Apex Physiotherapy and Chiropractic help you get back moving on your feet!

What Is Pre-hab? And Why You Should Do It

Naturopathic Doctor Pickering

Bodily injuries can set you back majorly, especially seeing as recovering from soft tissue can be quite the process, not to mention extremely painful. While no one expects to be injured, you can never be too prepared for a situation or body damage that may come out of nowhere. That is why the idea of attending pre-hab is growing in popularity. Pre-hab is going to physical rehab or physiotherapy before you get injured. Pre-hab might include muscle stretching, acupuncture, mobility and flexibility training, as well as muscle strengthening. Here are some of the reasons you might want to consider pre-hab.

Prevention

Ever heard of the saying the best offense is a good defense? The same rings true when it comes to injuries. Attending physiotherapy when you don’t have a current ailment can strengthen muscles, expand mobility, and increase flexibility. All great ways to prevent soft tissue injuries. Strong muscles hold together joints and prevent overstretched ligaments. Strong muscles are also key to proper posture and limit the development of poor posture-driven ailments. While expanded mobility and flexibility helps avoid strains from stiff joints and ligaments.

Accelerated healing

If you do happen to incur an injury, your pre-hab experience will come in handy. Whether you are under large amounts of physical stress at work, or maybe you’re accident-prone, you might be anticipating an injury. With pre-hab, you will speed up the healing process time after said injury seeing as your body has already been stretching and strengthening regularly, in preparation for whatever injury is next. If there is an area you injure regularly, physiotherapists can target that specific soft tissue during pre-hab, so if you are injured there again, you will already be in the healing process.

Before surgery

It might sound silly, but preparing for surgery should include physiotherapy, that is if you want to spend a shorter time recovering. Joint replacement surgeries, in particular, like hip and knee replacements, benefit most from pre-hab. Once again patients are able to loosen up and strengthen their muscles before undergoing trauma. One of the most important things about post-joint replacement surgery care is to get the joint moving. It sounds crazy and a little painful, but, in fact, patients who have gone through pre-hab find this task much easier than those without.

So, whether you are preparing for surgery, working a strenuous job, or maybe you’re just clumsy, don’t wait for an injury to start seeing a physiotherapist. Call Apex Physiotherapy clinic today to book a consultation, and discuss the best pre-hab plan made just for you.

Physiotherapy: A Natural And Easy Solution To Shoulder Pain

Physiotherapist Near Me

Shoulder pain is not something you look forward to as you age. Unfortunately, shoulder pain is one of the most common joint pains that we experience as we age. Sure, you can take an anti-inflammatory or rub a topical cream on, but one of the most effective solutions is something you don’t need to swallow or rub on; it’s physiotherapy! Physiotherapy is an all-natural and easy way to relieve, manage, and even completely eliminate shoulder pains.

Why do I have shoulder pain?

Before determining what to do about shoulder pain, the cause of shoulder pain should be addressed. Shoulder pain can occur for many reasons, the cause will almost always determine how we go about with treatment.

First, determine if this is the first time you’ve felt this pain. Does it feel like anything that’s happened before? Is it sharp? Dull? Does it stay in one place? Is there anything that makes it feel worse or better? These are all questions your physiotherapist will ask to determine what is causing your pain.

Some conditions that may be the culprit include:

  • Arthritis

Arthritis in the shoulder causes stiffness in the joint and difficulty with mobility. Depending on the kind of arthritis, the bones are either breaking down or the joints are swelling.

  • Torn cartilage

Tearing cartilage sounds almost as painful as it is. Tears can happen in a number of ways, but all result in painful symptoms and decreased strength. With physiotherapy, the pain will decrease and strength will increase.

  • stains/sprain

Spraining or straining your shoulder can happen at any point. It is when a muscle or ligament gets stretched too far, this can happen after a dislocation.

  • Pain from inactivity

If you have ever sat or laid down in one position for a long time, you know the crampy feeling you get in your joints when you stand up. That uncomfortable feeling is multiplied if a joint is immobilized for a long time, like after a fracture or broken bone.

  • Joint inflammation

Joint inflammation conditions like bursitis happen in joints of repeated activity, if left untreated, chronic pain will result. If you’re experiencing bursitis, you might feel an aching pain in your shoulder accompanied by redness of the skin.

What can physiotherapy do for you?

Physiotherapy as a practice boasts improved mobility, flexibility, long-term pain relief as well as increased joint longevity. Physiotherapy can be a combination of massage, acupuncture, exercises, and more. At Apex Physiotherapy and Chiropractic clinic, our professionals will develop a plan and allow you to feel as though your shoulder has aged backward! Call us and ask what we can do for you today!

PACK IT LIGHT. WEAR IT RIGHT.

Chiropractor near me Pickering
PACK IT LIGHT. WEAR IT RIGHT. 
Kids think it’s “cool” to strap on their backpacks and head out to school. But if they don’t know exactly how to choose, load, lift and wear them – these all-important accessories can be a pain in the back. Literally. Not to mention the neck, head, and shoulders.For example, a heavy backpack, carried on one shoulder, forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back, and may increase the likelihood of back problems later in life.
 
Backpacks can affect your children’s healthPrevention is key
 
Carrying a heavy load that is unevenly or improperly distributed can result in poor posture; and even distort the spinal column, throwing it out of alignment. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.Here are a few pointers to help you help your school age children carry their load comfortably and safely Choose the right backpack Forget leather! It looks great, but it’s far too heavy. Go for vinyl or canvas. Pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back and plenty of pockets. Make sure the pack fits properly, is not too snug around the arms and under the armpits, and that its size is proportionate to the wearer’s body.
Packing it properly: They’re not moving out! Make sure your children’s packs contain only what is needed for that day, and that the weight is distributed evenly. It’s a good idea to know roughly what each item weighs. The total weight of the filled pack should be no more than 10 to 15 per cent of the wearer’s own body weight. Pack heaviest objects close to the body, and place bumpy or oddshaped ones on the outside, away from the back. Putting the backpack on: It’s a good idea to help young children with this, at least the first few times. Put the pack on a flat surface, at waist height. Slip on the pack, one shoulder at a time, then adjust the straps to fit comfortably. Remember when lifting a backpack, or anything, to lift using the arms and legs and to bend at the knees. The right way to wear a backpack: Both shoulder straps should be used, and adjusted so that the pack fits snugly to the body, without dangling to the side. Backpacks should never be worn over just one shoulder. You should be able to slide your hand between the backpack and your child’s back. The waist strap should also be worn for added stability. More than 50 per cent of young people experience at least one episode of lower back pain by their teenage years. Research indicates that this could be caused, to a great extent, by improper use of backpacks. If your child does complain of back pain, numbness or weakness in his or her arms and legs, get help to prevent future problems.

BACK HEALTH AT WORK

Shockwave Therapy Pickering
Over 80% of the working population will experience low back pain at least once in their lifetime. Many people sit all day at work, often with poor posture, and this can increase the risk of developing low back pain. Sitting down for long periods of time, repetitive movements, and awkward work positions may lead to pain and discomfort. Here are five tips that will make your workstation more comfortable. Maintain Proper Posture The secret to good posture is maintaining the spine’s natural curves. If your spine is not properly aligned, your muscles and ligaments have to work harder to keep you upright. When sitting, make sure that your ears, shoulders, and hips are in line and your buttocks are at the back of the chair. Sit tall with your chest high. Adjust Your Chair Your shoulders and lower back should rest comfortably against the backrest. You may need to use a lumbar support pillow or a rolled-up towel to provide extra support to your lower back. The height and angle of the seat should allow for your thighs to be parallel to the floor with your knees in line with or slightly lower than your hips. Adjust Your Computer Monitor The top line of text on the screen (not the top of the monitor) should be at eye level. This helps to keep your neck in a neutral position while you work. If your monitor is not adjustable, stack books or other materials underneath it to raise it up. Check the Position of Your Keyboard and Mouse Place your keyboard high enough to allow you to rest your arms with your elbows at your sides and your forearms parallel to the floor. If you use a laptop regularly, consider buying an external keyboard so you don’t need to choose between straining your neck to look down at the monitor or straining your arms to reach up to your keyboard. Place your mouse as close to the keyboard as possible to avoid unnecessary reaching. Keep Moving More important than maintaining a “perfect” posture is moving and changing positions. Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around. While sitting, try to change positions periodically.

Check out the PDF

NOW OPEN

Naturopathic Doctor Pickering
We Are Now Open for Everyone!
  Dear Patients, It has been a long road but the day has finally come! We are happy to say that our college has given us the go-ahead to re-open and resume regular treatments! We look forward to being your go-to clinic once again for all your aches, pains, muscle, and joint issues!

We would like to assure you that we are going above and beyond to ensure the safety of all of our staff and patients. Please see below for all of our new clinic implementations to make you feel reassured that every attempt to reduce any viral transmission will be done. These implementations are not only important for us when at the clinic but also for your loved ones at home so please read carefully before booking your next visit!   Ultimate safety precautions have been implemented and must be strictly followed • If you or anyone you have been in contact with have cold or flu-like symptoms, please reschedule your appointment for 14 days later. 

• Proper social distancing will take place within the clinic. A large plexiglass barrier is in place to prevent any cross-contamination between reception staff and patients.

• Only one person will be allowed in the waiting area at one time. You may be taken directly back to a treatment room.

• We will have a 2m distance spacing when waiting to pay for treatments.

• Hand sanitizer is available at the entryway. All patients MUST sanitize their hands upon entry and prior to
leaving the clinic.
  • Masks are required to be worn at all times when in the clinic.

• The patient treatment areas will be thoroughly disinfected between each patient visit. This includes ALL surfaces, door handles, chairs, etc. 

• We will do our best to ensure that patients will not be arriving and leaving at the same time. Appointments will be staggered and have longer times in between to allow for cleaning. This may mean that bookings will be limited as there will be fewer appointment times available.

• Payments can be contactless and statements can be emailed to patients. 

• All magazines and toys have been removed from the reception area. 

• Each patient may purchase their OWN set of electrode pads for the IFC machine. OUR cost is $10 per set and they will be made available to you at cost. Otherwise, they will be disinfected between patients as per our standard treatment protocol.  

• The patient washroom will be available for use, but ONLY with permission from the staff. We need to monitor and disinfect before and after each use. Please do NOT use without our knowledge, for your own safety and the safety of others. 

• PLEASE come on time for your appointments or you may not be able to be seen and there will be a missed appointment charge.

• Appointments should be made by telephone/website only to minimize traffic near the front desk. 

• We ask you to attend your treatment alone if possible. Have family members wait for you outside/in the car, rather than in the reception area. If you require assistance please let us know and we will be happy to help.   Even though so much has changed, even more, has remained the same!  Our amazing team of practitioners is excited to help you feel your best and provide the same high level of care you have come to know and expect from Apex!

We look forward to hearing from you soon!

Apex is offering Medistik delivered right to your home!

Chiropractor in Pickering
Apex is offering Medistik delivered right to your home!
 
Need Something to help manage pain?

We want to ensure you have access to professional-level effective pain relief to help manage your issues until we can see you again.
Up to 20% off and FREE shipping
Medistik PROFESSIONAL, a product line we use and recommend extensively in our practice, is now shipping its professional line of products, which are only sold to practitioners and clinics, directly to you on our behalf. They are also providing up to  20% discount to our patients and FREE shipping, to make it easier for everyone to address their pain and mobility issues.

You can order by following this link to get your special discount.  Please note that once you are in the store and happen to log yourself out you can go back by following the below link again or clicking on the shopping cart you started.

If you have any additional questions about Medistik PROFESSIONAL products and their use for your condition, please do not hesitate to contact us personally or you can connect with the Medistik PROFESSIONAL team directly at 1.877.469.4006.

referral code. https://www.medistikprofessional.com/collections/patient-direct?rfsn=4148496.ddabb8&utm_source=refersion&utm_medium=affiliate&utm_campaign=4148496.ddabb8