Powell River Physiotherapy
Unit 12-4312 Franklin Avenue V8A 3E2 Powell River, BC, Canada

Pelvic floor physiotherapy is a unique type of physiotherapy that focuses on the muscles, connective tissues, and structures that make up or affect the pelvis. When treated appropriately, pelvic floor physiotherapy may aid with the following symptoms: Urinary incontinence with sneezing, coughing, laughing, or exercise Bladder urgency with or without leakage Fecal incontinence Vaginal or vulvar pain... Feeling of fullness or heaviness in the vagina or a diagnosis of pelvic organ prolapse Pregnancy or Postpartum pain Diastasis recti Tailbone or low-back pain Painful periods or have been diagnosed with endometriosis Frequent urination/overactive bladder Call to book your appointment with Alex exclusively at Powell River Physiotherapy: 604 485 4334

https://www.cbc.ca//ottawa/cheo-study-concussions-1.6329033

Some important insights from these two images. One is that there is no such thing as absolute certainty in healthcare. A whopping 30% is your genetic inheritance. The second is that a truly remarkable 40% is your behavioural choices. And these choices can minimize the 30% from playing out. So do the hard thing (and we all have a hard thing: quit smoking, eliminate drinking, exercise more, eat more vegetables, prioritize good sleep and improve personal relationships). Starts off as hard, becomes easy to carry over time.

There are several reasons why a program should be based on total-body free-weight movements (rather than isolated machines). The first reason is power. The greater the effort with a given weight, the higher the power development. The second reason is motor skills. Such power transmission from the ground up through the kinetic chain also develops muscular synergy, stabilization, and balance. This in turn carries over to athletic movements like running, jumping, blocking, and tackling. There is an inherent advantage to multi-joint free weight training, which the linear bearings (isolated machines) will never match. Free weights require and develop functional speed-strength and have the greatest transfer to athleticism and real life function.

When we talk of trigger points or even the micro muscle tears one experiences after a tough resistance workout, we are not talking about the whole muscle, just strands of it. See what muscle looks like at the smallest scales:

Today is the oldest you've ever been. And the youngest you'll ever be again. Nothing matters more than your health. Healthy living is priceless, if you're fortunate enough to have that choice, make it. What millionaire wouldn't pay dearly for an extra 10 years of healthy living?

Chronic inflammation is considered a precipitating factor and possibly an underlying cause of many noncommunicable diseases, including cardiovascular disease, metabolic diseases, and some cancers. Obesity, which manifests in more than 650 million people worldwide, is the most common chronic inflammatory condition, with visceral adiposity thought to be the major inflammatory hub that links obesity and chronic disease.

https://www.mcmasteroptimalaging.org//spring-has-sprung-ge

Our strength as physiotherapists is tailoring exercise to fit the person and the health condition(s) they are facing. For the person with knee OA, cornerstones of exercise are: 1. Functional, weight-bearing exercise that focuses on strengthening the quads. 2. Flexibility exercise that increases range of motion (hips, and ankles) to ensure the best possible lower limb alignment. 3. Aerobic training to combat the number one risk factor for knee OA: obesity. (Keeping in mind, of... course, the fact that being overweight is 80% about eating the wrong foods or too much food, and only 20% about not being active enough). Combine all of these, while respecting the damaged joint.

The month of January is a busy time in most gyms or training centers. Many people attempt either a comeback or a first experience at the gym, hoping to get into shape as part of their New Year’s Resolution. But even with the best of intentions, the risk of injury is a possibility, when it comes to a return after a long period of inactivity. Some characteristics increase the risk injury such as having a sedentary lifestyle, age (more likely to have osteoarthritis), and being o...verweight. But no one should be deprived of physical training because of the fear of injury. The benefits of a healthy body, short and long term, far outweigh the possibility of injury, especially when these risks are minimized by good training and recovery methods. Some tips: 1. Begin training with shorter sessions and increase over time, but always do so gradually. Warm up lifting very low loads, then increase the resistance (for those who want to focus on gaining muscle mass). 2. Do not work the same muscle groups two days in a row. A good frequency to start strength training is 3-4 times per week. Anyone wishing to train every day, should alternate between upper body and lower body. It is important to make a gradual return to regain muscle memory. Do more repetitions with less of resistance at first. After 4-6 weeks, you should be able to pick up the pace you were at before. Even if you are new to the gym you should see and feel gains after 4-6 weeks. Once it becomes easy to perform 20 reps with a certain load, it is a good indicator that it can be increased. Some training objectives, such as increasing muscle mass for example, require higher loads at a lower number of repetitions (between 6 and 12), it is still preferable to work endurance in the first 4-6 weeks by lifting lower resistance (12 to 20). Of course, it is strongly recommended to promptly consult a physiotherapist for an injury or even when you have concerns. Call 604 485 4334 to book now at Powell River Physiotherapy, or book online at https://powellriverphysiotherapy.janeapp.co

From all of us at Powell River Physiotherapy we wish you a Happy Holiday season!

Yes it's dark and rainy out there but walking is one of the best exercises out there and it's %100 free! If you are fortunate enough to enjoy jogging- even better! But what if you have hip pain? Useful cues to reduce hip loads and hip pain in walking and running: 1. If your hip is sore, avoid purposefully striding out. Take more steps rather than longer steps (If you're in a hurry - scurry!) 2. Lead with the knees rather than reaching out with your feet. 3. For runners... land more softly, like a ninja!

https://www.mcmasteroptimalaging.org//staying-active-as-th

We are pleased and excited to announce that Alex will be returning in January 2021! Alex is an incredibly knowledgeable physiotherapist. Her treatment style focuses on a combination of manual therapy, education and exercise prescription that is specific to you and your goals. Her passion for treating patients is clear, and she has a natural ability to connect and work with patients from all ages and movement backgrounds. Call now at 604 485 4334 to book or book online at: https://powellriverphysiotherapy.janeapp.com/

https://www.mcmasteroptimalaging.org//3-things-you-can-do-

Powell River Physiotherapy is pleased to announce the addition of interim physiotherapist Sam Macdonald to our team. Sam has worked as a strength and conditioning coach for collegiate and professional athletes in basketball, soccer and tennis. He has also worked as a kinesiologist for 3 years in the active rehab sector. Sam appreciates that any injury or condition requires an individualized approach to treatment and is excited to join the team at Powell River Physiotherapy. Book Sam now online at https://powellriverphysiotherapy.janeapp.com/

Are you living with chronic pain? Take 5 minutes and check out this video: https://www.youtube.com/watch?v=ikUzvSph7Z4&feature=emb_logo

Exercising outdoors is a healthy activity for most people, but it should be done with caution under smoky conditions. http://www.bccdc.ca//BCCDC_WildFire_FactSheet_OutdoorExerc

As we all probably know by now, there are finally official cases of Covid-19 in Powell River. At Powell River Physiotherapy we will be continuing to use our virtual screen sent to your a few hours before your appointment. We also will be taking your temperature when you arrive at the clinic. And masks are mandatory. And since a lot of people are wearing non-medical masks, below is a quick video to remind us all how to properly use non-medical masks. Be kind and stay safe! https://www.youtube.com/watch

Appreciate the insidiousness of habits. Why do you think it is easy for us to be impressed by the "before" and "after" pictures of people who have lost a significant amount of weight or start to work out? It is so drastic that our brains are easily sold on the idea that the person's efforts were worth it. However, the changes that occurred day to day are just as important. In fact, small changes are what has added up to that success. It can not be any other way. Tiny changes are not appreciated by the brain so oftentimes we give up our goals of losing weight or becoming more active and healthy. Keep this in mind. Stick to your lifestyle changes. Be patient, but be persistent.

The proposed mechanisms by which exercise improves pain and function in people with Osteoarthritis include general systemic effects and those local to the joint. General mechanisms include neural and systemic inflammation effects. Local mechanisms include effects on muscle and other joint-related structures as well as local joint inflammation. Exercise effects on pain are as large or larger than for medications such as paracetamol and NSAIDs. Similar magnitudes in pain relief and improvement in function from clinical trials has been shown immediately after the program and at 1-year follow-up in evidence-based structured education and exercise programs!

There is a recognition that obesity management should be about improved health and well-being, and not just weight loss. Because the existing literature is based mainly on weight-loss outcomes, several recommendations in this newest obesity guideline are weight loss centered. However, more research is needed to shift the focus of obesity management toward improving patient centered health outcomes, rather than weight loss alone.

Do you have osteoarthritis and are wondering about the best management strategies? Take this short interactive lesson and learn important ways to manage your symptoms. https://www.mcmasteroptimalaging.org/e-learning/mobility

An amazing weekend of paddle boarding, good friends and fantastic weather! Coming back into the clinic would be hard if it did not look like this.(By the way, beach scene painting by Felicia Joseph, you may know her as our friendly and helpful office administrator). Have a great week everybody!

https://www.mcmasteroptimalaging.org//walking-an-age-old-s

https://www.mcmasteroptimalaging.org//dont-believe-the-hyp

The Paradox of Freedom: The way to expand your freedom is to narrow your focus. Stay focused on saving to achieve financial freedom.... Stay focused on training to achieve physical freedom. Stay focused on learning to achieve intellectual freedom."