Should I go see a doctor?

There you are, going about your daily routines. Washing your face. Brushing your teeth. Putting on your socks or shoes. Or perhaps you were involved in something more active like playing sports, golfing, or just going for a walk with your kids.

And then it happens.

That sudden grabbing sensation, powerful enough to make you catch your breath. Making you gasp audibly. Possibly dropping you to your knees. Or laying you flat out on the ground.

That feeling of pulsing fire spreading across your back with every wave of seemingly intractable spasm. The almost instant inability to move or function like you did just a few seconds ago.

Frozen in place. The fear. The anxiety. The apprehension. They all come rushing in.

Afraid that any little movement will set off another wave worse than the previous one.

That sinking sensation that something bad just happened.

Does that sound familiar?

In my years as a physiotherapist, the above is a fairly standard description of the first few minutes after an acute back spasm as often experienced by clients. I’ve received numerous phone calls, emails and texts from them over the years when this happens, and invariably the first question that comes up is the following:

“Should I go see a doctor?”

The answer, as it almost always comes up, is a resounding “it depends”.

While it might seem like the severity of the back pain is so intense that only immediate medical intervention and imaging (e.g. MRIs or X-rays) will give sweet relief, that’s not always the case for the former, and never the case for the latter.

In terms of emergency room wait times and hospital triage, someone heading to the ER for back pain and spasm may end up waiting for hours and hours, just to be seen. And often, they will be sent home with nothing more than a basic pain killer such as Tylenol and possibly some muscle relaxants for their troubles.

I don’t know about you, but I don’t know if that’s worth 7 or 8 hours of my life, especially because all that plays on the TV is CP24 on loop…

That being said, what if the back pain is caused by something more serious? What if a trip to the doctor or emergency room is the appropriate plan of action?

How could someone quickly and readily figure out if a trip to the doctor or ER is the best option?

Enter the Red Flags.

Red flags are a checklist of features, signs, symptoms or medical history that, if present, could indicate that more serious issues may be at hand. At the very least, these allow us to have a best practice approach as to when one should seek further medical investigation/treatment or when one should wait a few days to see how the natural course of the injury plays out.

Cancer

  • Any history of cancer
  • Any unexplained weight loss
  • Night pain or pain at rest
  • Failure to improve with treatment

Infection

  • Persistent fever
  • Recent bacterial infection (e.g. pneumonia, urinary tract infection etc)
  • Immuno-compromised (e.g. organ transplant, HIV, diabetes etc)
  • Intravenous drug abuse
  • Pain at rest

Cauda Equina Syndrome

  • Bowel or bladder issues (incontinence, retention)
  • Saddle anesthesia (loss of sensation in the groin/buttocks)
  • Bilateral lower extremity weakness or numbness

Significant Disc Herniation

  • Significant muscle weakness
  • Drop foot

Vertebral Fracture

  • Recent history of significant trauma (big fall, car crash, industrial accidents etc)
  • Any history of osteoporosis
  • Age greater than 70
  • Prolonged use of corticosteroid medication

While the above is not an exhaustive list, it is a good starting point.

That being said, if you have concerns, always follow up with the appropriate medical professional to be assessed in person. The internet, which happens to be where this post is found, should only be used for educational purposes and is not a substitute for, nor should it be construed as, medical advice.

Primal Human Performance

Red Flags

 

Is physiotherapy for me?

So who really needs physiotherapy anyway?

Is physiotherapy just for sports injuries like sprained ankles or knees? Or is it for post-surgical rehabilitation after ACL repairs or arthroscopic surgery?

Can it help someone with low back pain? Neck pain? Shoulder pain?

What if pain isn’t involved, but weakness is? What if lack of strength, or coordination, or endurance is the problem?

What if there is no pain or injury? Could physiotherapy still help improve human performance for someone who has no immediate limitations?

Ultimately, the reason most people seek out the expertise and knowledge of a registered physiotherapist is because they can’t do, or want to improve on, something that’s important to them.

This is often due to pain, loss of range of motion/flexibility, loss of strength or because of some medical intervention (e.g. surgery or bed rest). This loss of function could have an impact on so many different aspects of someone’s life from looking after their kids to playing sports, to something as simple as doing everyday chores or tasks such as driving.

However, with preventative health awareness on the rise, more and more people are looking to be more proactive.

They’re looking to do as much as they can to avoid being impacted by repetitive strain or overuse injuries before they occur. They’re looking to improve their base strength and fitness so they can minimize risk of a variety of lifestyle related diseases and disorders (diabetes, cancer, heart disease etc) as they age.

They’re looking for optimal health and ultimate performance. They want to be at their best.

So in the end, physiotherapy from a registered physiotherapist may be the right option if you’re looking to do the things you want to do, or get back to doing the things you want to do.

Human Performance

What does human performance even mean?

Does it represent how fast or far someone can run? Is it related to their stamina or endurance? Their strength or power? Is it related to sport specific skills? Dexterity, flexibility, or coordination?

Or could it represent mental abilities or fortitude?

Or is it simply the ability to tolerate stress, mental, physical and emotional, in order to achieve a lofty, desired outcome. Perhaps it represents the ability to avoid injury or recovery from one?

Over the past few weeks, I’ve really had an opportunity to think about the significance of those two words. I’m constantly surrounded by them. With every email I receive. With every phone call I take. The company logo and moniker. Human performance is everywhere…I’m enveloped by the words but haven’t spent any time putting down in words what they mean to me.

So here it is:

Human performance is more than a singular skill, trait or ability. To me, it’s the ability to do what you want, when you want, in the manner you want.

That’s a broad, encompassing statement, you say…

And so it is!

But that’s exactly what human performance is. It’s not one set of arbitrary designations or skills or abilities. It’s not just the physical attributes, nor is it just the mental or emotional ones. It’s the distinct balance between all three.

It is the ability for an individual to engage in the activities that he or she wishes to engage in, at the level of that he or she wishes to perform at given that the requisite effort, time and price has been paid.

That to me, is human performance.

And that’s something that we can all work on improving, if that’s what we choose to do.

Primal Human Performance

 

 

 

 

 

The Power of Your Mind

Thinking by Walter D. Wintle, circa 1900

If you think you are beaten, you are
If you think you dare not, you don’t,
If you like to win, but you think you can’t
It is almost certain you won’t.

If you think you’ll lose, you’re lost
For out of the world we find,
Success begins with a fellow’s will
It’s all in the state of mind.

If you think you are outclassed, you are
You’ve got to think high to rise,
You’ve got to be sure of yourself before
You can ever win a prize.

Life’s battles don’t always go
To the stronger or faster man,
But soon or late the man who wins
Is the man WHO THINKS HE CAN!

Whether you’ve been knocked down by an injury, been sidelined by circumstance, or you’ve had the wind knocked from your sails for whatever reason, there’s always the infinite power of your mind available to help you find a way to win.

Within every challenge lies potential opportunity – opportunity to innovate, to advance, and to seek new and unique solutions. Solutions that can ultimately lead to success.

In 2014, challenge yourself to see the obstacles you face as an opportunity to grow and evolve.

To become stronger. To become more powerful. To become more resilient.

 

Swedish Massage Therapy and You

registered massage therapy vaughanWhat is Swedish Massage?

Swedish massage (also known as classical massage) is one of the most commonly practiced techniques of massage therapy in North America and the Westernized world. This form of massage therapy, credited to the Dutch practitioner Johan Georg Mezger, utilizes five styles of massage strokes applied by the massage therapist to the client to manipulate the various layers of muscle and connective tissues. These five basic flowing strokes are:

Effleurage – a smooth, sliding or gliding stroke along muscles and soft tissues

Petrissage – the kneading, squeezing or rolling of muscles and other soft tissues

Tapotement – a rhythmic alternating tapping completed with cupped hands, fingers or the edge of the hand

Friction – a deeper, circular movement causing layers of tissue to rub against each other

Vibration – a shaking, oscillation movement

Benefits of Swedish Massage Therapy:

There are numerous benefits of Swedish massage therapy for the individual receiving the treatment.

First and foremost, Swedish massage promotes relaxation and assists in managing stress.

It simply feels really good!

Taking the time out of your rushed and busy lifestyle, to take care of yourself, can help you refocus and re-energize. It allows you to step away from the daily grind, focus on relaxation and may help you alleviate accumulated tensions.

Secondly, there is some evidence showing that Swedish massage may be beneficial for helping decrease pain symptoms (e.g. from low back pain). Decreasing pain will allow you to get back to doing the things you enjoy doing, faster!

While further research is still needed to confirm all the benefits of massage therapy, some studies have demonstrated that this form of treatment has been helpful in alleviating symptoms of anxiety, headaches, stress related issues (e.g. insomnia), myofascial pain syndromes, soft tissue strains and injuries, paresthesias and nerve pains, and sports injuries.1

Who would benefit from Swedish Massage:

If you have stress in your life, if your muscles feel tense or painful, or if you could use some help with relaxation, Swedish massage may be the right treatment for you!

registered massage therapy woodbridge

http://www.mayoclinic.com/health/massage/SA00082

Congratulations Vaughan Vikings!

Vaughan Vikings Minor PeeWee Rep

Vaughan Vikings Minor PeeWee Rep – 2nd place 2013 Ontario Provincials

A big congratulations to the Vaughan Vikings Minor PeeWee Rep team for their outstanding season, culminating in a 2nd place finish at the 2013 Ontario Provincials!

We’re proud to be the athletic training sponsor of the team and wish all the players continued success in their sporting endeavours.

It was a pleasure working with these youth athletes. We used a functional movement screen to identify specific areas to improve performance and reduce risk of injury.

This screen is the same screen used by professional teams including the Indianapolis Colts, whose former Strength and Conditioning Coach called it the foundation of their program: ” Everything we do builds off of it. We wouldn’t think of not using this program.” 
 
If you know of any other youth athletic teams that are deserving of community sponsorship, let us know!
Our goals of community sponsorship activities include: 

* Educating youth and their parents on safe training techniques: Education = Prevention 

* Improving performance while having fun: We pride ourselves on this. 

* Giving back to the sporting community: Our team benefitted from Youth Sports and we want to give back! 

 

Girl Gone Strong

A Different Kind of Physiotherapy in Woodbridge and Vaughan

If you’ve found this page, you were likely looking for physiotherapy treatment in Woodbridge from a registered physiotherapist.

You might’ve been looking for a solution to that pesky, long-standing back pain that’s been stopping you from doing what you really want to do.

Like getting down on the floor and playing with your kids, or participating in your favorite golf tournament and taking home the long drive trophy.

Or even looking for a way out of the pain so that you can be more productive at work, so you can tolerate sitting down at your desk without having to shift around to try and find a comfortable position.

Heck, it might not even be back pain on your mind. Could be your shoulders, your neck your ankle or your knees.

Wherever it is, it’s definitely painful and you want it to stop.

You’re tired of it and you want to be back in control again.

Maybe it’s not even an old injury.

Maybe it’s something more recent and acute. A sports injury or trauma. Aches and pains from a fall.

Or perhaps you’ve recently had some shoulder or knee surgery and you’re looking for focused high-performance physiotherapy and rehabilitation to get you back on track again. Some post-op therapy. You’ve been told by your surgeon to “get some physiotherapy” without any real instruction beyond those words. And you’re not sure what to do.

Maybe you don’t have any injuries right now but you just want to improve your health, fitness or athletic performance.

It’s possible that you just want to be able to go up a few set of stairs without ending up doubled up huffing and puffing because you’re that out of shape.

Maybe you want to be able to prepare for that 5K starter run because you know you can.

Or you’re a seasoned athlete looking to take your athletic development and performance to the next level, pushing limits and resetting boundaries. Becoming the champion you know you can be.

No matter what your reason for searching for a physiotherapist in Woodbridge and Vaughan, you’ve found this page.

Why choose us?

That’s a great question. And I’m sure it’s one that’s at the top of your mind.

Why choose our physiotherapy clinic when you have so many other choices for your physiotherapy treatment in Woodbridge and Vaughan?

Why choose us when there are a so many other physiotherapists in Woodbridge and Vaughan?

The Primal Difference.

That’s why.

Wash Your Hands – A Primal Public Service Announcement

avoid the fluOne of the most effective ways to avoid getting sick this flu season is simply washing your hands with soap and water.

Not just once. Or twice. But often.

Don’t be afraid to really scrub them for at least 15 seconds. And use lots of soap.

Wash them before you use the toilet. And definitely after using the facilities.how to avoid the flu

Wash them if you’ve been out in public, if you’ve put your hands on any doorknobs, railings or any other surface that you can think of that other people touch. Or that you touch, such as your smartphone, tablet or computer.

If you use public transportation, wash your hands. Have you seen what people do with their hands before holding on to those metal  support poles on the bus?

If you use private transportation, wash your hands. Think about it…when’s the last time your steering wheel or gear shifter was really sanitized and cleaned?

If you shake hands with people, work with kids, adults, the elderly or anyone in between, wash your hands.

If you work with animals, please, please wash your hands. This includes birds, swine and primates.

Do you prepare food? If so, wash your hands. Do you eat food? If so, wash your hands. Wash ’em before and after for best results.

If you use an alcohol based hand sanitizer, you’ll still need to wash your hands with soap and water.

Some of those contaminants out there need to be mechanically scrubbed and washed off and unfortunately those gel, foam and spray sanitizers just don’t cut it. No one really wants a case of C. Difficile, do they?

Now that you wash your hands often, there’s only one more thing to do…

Avoid touching your face.

how to avoid the flu

If you can combine washing your hands with avoiding touching your face, you risk of picking up a nasty bug will drop off dramatically.

This has been a Primal Human Performance public service announcement.

Stay safe out there.

It’s all in your head.

Well, not really.

More like it’s all because of your head…positioning that is!

Today’s quick physiotherapy tip will likely help you sort out some of your neck and shoulder pain, especially if you suffer from what we call Desk Jockey Syndrome (DJS).

While DJS may not be a recognized injury per se, we see enough of it here to know the fallout from being afflicted.

The Syndrome

If you’re like most people, sitting in front of a computer will cause you to adopt a very typical posture. This is the hallmark position of DJS.

Your head will protrude forward with your chin leading the way. Bad posture

Your neck will be excessively extended to maintain your visual field directly in front of your ergonomic screen, if you’re so fortunate to even have one with such a special designation.

Your upper back and shoulders will be hunched up and rounded forward respectively, creating the distinct silhouette of none other than Quasimodo, the famed Hunchback of Notre Dame.

In fact, you’ll also likely be slouching through your lower back, what we call Posterior Pelvic Tilt in industry parlance.

All the above will combine to give you the prototypical DJS posture.

Instead of going into the details of how these postures over time can cause various aches, pains and issues such as headaches, how about we give you a few pointers on fixing the problem?

The fixes:
  1. Sit up tall: imagine a string attached to the crown of your head pulling you up to the ceiling by extending your spine.
  2. Tuck your chin in: lead with your nose and give yourself a slight double chin.Fix bad posture Toronto
  3. Chest up: imagine a string attached to your breastbone pulling you up to the ceiling.
  4. Shoulders set: gently pull your shoulder blades down and back behind you, each toward the opposite butt pocket.
  5. Take deep breaths: often when in DJS positions, our breathing is shallow. Remember to stop and take a deep breath every so often.
  6. Change postures often: make sure you alter your position every 15 minutes.

Give the above 6 tips a consistent go for a good couple weeks and let us know if you feel better, have less neck and shoulder pain and if you feel a lot taller at the end of the day.

Yours in movement,

Team Primal