emPOWER Physical Rehabilitation

Importance of Preventative Care Physiotherapy & Massage Therapy

cushingkristen1@gmail.com (Kristen Cushing) — Thu, 14 Mar 2024 18:20:15 GMT

Many people come for massage therapy and physiotherapy treatment when they are in pain, but did you know that we can help prevent pain and injuries from occurring? The goal of preventative care is to help prevent future injuries so that you can keep doing the things you love.

Sometimes we don’t realize that our activities can lead to an overuse injury, or that working in the same position every day can lead to a muscle imbalance.

Here’s how we can help through physiotherapy and massage therapy, including common conditions that can be addressed or prevented through preventative care.

What Is Preventative Care Physiotherapy?

Preventative care physiotherapy can help you stay healthy and injury free. All physiotherapy appointments start with a health intake and detailed assessment.

The assessment may involve observing your posture and certain movements, measuring your range of motion, and palpation of the area to feel the muscles, joints, ligaments and other structures involved. This can help identify any potential issues or activities that could lead to an injury like an overuse injury.

With all of the information from the health intake and assessment, we can help you by providing exercise programs, educating you on how to avoid injuries, and how to spot the early stages of an injury.

What Is Preventative Care Massage Therapy

Massage therapy is a versatile treatment and it can range from deep tissue massage honing in on specific muscles, or a general full body treatment focused on stress reduction and tissue health. Both forms of massage therapy can be preventative care.

Similar to a physiotherapy treatment, your appointment will begin with a health intake and assessment. This will help your RMT identify your goals and any potential issues.

Massage therapy has many different benefits including reducing stress. Not all stress is bad, but staying in a chronically stressed state can lead to health problems like high blood pressure, heart attacks, strokes, headaches, digestive problems, and more. Not only does massage give you some much needed “me time” away from your phone, work and responsibilities, massage can help trigger a relaxation response in your brain that in turn releases serotonin.

Massage therapy also helps address muscle tension, and can help improve range of motion, both of which can help prevent injuries down the line.

What Conditions Can Preventative Care Address?

There are many different conditions that preventative care can address including:

Sprain - A sprain is an injury to a ligament. Strengthening muscles surrounding a joint can help prevent sprains.
Strain - Strains are muscular injuries, often called “pulled muscles”. Strengthening can also help prevent strains.
Repetitive Stress Injuries - When you perform any repetitive motion, you are at risk for injuries like tendinitis or bursitis . Preventative care can help identify these patterns and help you find ways to adjust before injuries occur.
Back pain - Back pain is a common complaint. By strengthening the core and educating you on the optimal way to lift, we can help you prevent back pain and injuries.
Illnesses - Specifically, massage therapy can help improve your immune system , which can help improve our ability to fight infections and prevent illnesses.

Final Thoughts

By preventing injuries before they happen, you won’t have to stop doing the things you love! Our goal is to keep you happy, healthy and injury free through preventative care.

Ready to book your appointment? Contact us at 902 865-8100!

The Role of Physiotherapy, Massage Therapy, and Occupational Therapy After Joint Replacement Surgery

cushingkristen1@gmail.com (Kristen Cushing) — Tue, 06 Feb 2024 20:19:33 GMT

Joint replacement surgeries are incredibly common, with over 100,000 performed each year in Canada. We see many people in the clinic who are either waiting for joint-replacement surgery or who are recovering from surgery. Physiotherapy, Massage therapy and Occupational therapy can play an integral role in the recovery process from joint replacement surgery.

Common Types Of Joint Replacement Surgery

Hip Replacement

A hip replacement involves replacing the damaged part of the hip with new artificial parts. Osteoarthritis, Rheumatoid arthritis, an injury, fracture or childhood hip disease are all common reasons why a hip may need to be replaced.

Knee Replacement

Knee replacement surgery involves replacing damaged parts of the knee with new artificial parts. This can include the entire joint (also called a total knee replacement) or just one section. Osteoarthritis or other arthritis conditions are the most common reason why a knee is replaced.

Why Rehabilitation is Important

After your joint replacement surgery, getting moving again is an important part of the healing process. You’ll want to regain your muscle strength and range of motion.

Physiotherapy, massage therapy and occupational therapy can all help you get back on your feet - and back to the things you love!

How Physiotherapy Can Help

Regaining your muscular strength and flexibility is key after a joint replacement. After joint replacement surgeries, you will often experience a temporary reduction in mobility and strength, along with stiffness and discomfort. Physiotherapists can help by providing you with exercises to do at home or at an onsite gym. They can also help manage and reduce pain, and help you resume your daily activities.

Physiotherapy can also be helpful while you wait for joint replacement surgery to manage pain and stiffness. Generally by engaging in physiotherapy before you have your joint replacement surgery, you are better equipped to navigate the challenges associated with surgery and recover more efficiently.

How Massage Therapy Can Help

Massage therapy can help in collaboration with physiotherapy during your recovery from a knee or hip replacement. Massage therapy can help decrease muscle stiffness and pain as well as general discomfort. Lymphatic drainage can be helpful in decreasing the swelling around the affected joint. In the first 6-8 weeks post surgery, massage therapy will focus on other compensating structures, for example, your other leg, or your back. After that time, typically massage can begin on the replaced joint.

While you wait for joint replacement surgery, many people report that massage therapy helps reduce pain, swelling and stiffness.

How Occupational Therapy Can Help

Occupational therapy helps you by finding ways to solve problems that interfere with your activities of daily living, or “occupations”. Despite the name, it doesn't have to be job related! They can help you by teaching you new ways of doing things, helping you regain skills and develop new ones, by showing you materials or equipment that makes life easier and helping to adapt your environment to work better for you.

Before joint replacement surgery, occupational therapy can be especially helpful to help you find ways to participate in your activities of daily living.

Get Back To The Things You Love

No matter what is holding you back from doing the things you love, we want to help get you back on your feet - literally!

Make an appointment for an assessment with us by calling 902 865-8100 .

General Swedish Massage vs Deep Tissue

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 08 Jan 2024 17:27:54 GMT

When it comes to massage therapy, the two most common types are General Swedish Massage and Deep Tissue. If you aren’t familiar with the differences you may be wondering what to ask for when you see your RMT. While they are both beneficial, there are differences in approach and intensity. Read on to find out more.

What Is General Swedish Massage?

Swedish massage has been around since the 19th century and it is the most widely used massage technique in the Western world. Typically Swedish massage uses long flowing strokes and focuses more on the superficial muscles to promote relaxation and relax muscles.

Benefits Of General Swedish Massage:

Improved circulation
Decrease stress
Increased relaxation
Improved flexibility and range of motion
Decreased muscle tension and pain
Improved sleep

What Is Deep Tissue Massage?

Deep tissue massage , as the name suggests, focuses on the deeper layers of muscles and connective tissues. Often, firm pressure is used to access the deeper layers. The techniques used often involve sustained pressure on a “knot” or trigger point, slow, but firm strokes and sometimes frictions across the muscle fibres.

Benefits of Deep Tissue Massage:

Decreased muscle tension
Increased range of motion
Decrease chronic muscular pain
Rehabilitation after an injury

General Swedish Massage vs Deep Tissue - Which Is Better?

It depends on your goals, preferences and your health status. There is no right answer to which is better.
In fact, you don’t really have to choose. In the same massage appointment you can have deep tissue massage on your shoulder because of chronic tension, and general massage to your legs for relaxation and improved circulation. It’s important to talk with your Massage Therapist about your goals for that particular massage!

Book A Massage Today!

Ultimately, both Swedish massage and deep tissue massage contribute to maintaining your physical and mental well-being. Whether you prefer the soothing strokes of Swedish massage or the intense focus of deep tissue work, incorporating regular massage therapy into your wellness routine can lead to a healthier, more relaxed you.

You can book with our amazing RMTs online or by calling 902 865-8100

What Is Sciatica & How Can Physiotherapy Help?

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 11 Dec 2023 20:05:40 GMT

Sciatica is one of those terms that many people are familiar with, and if you’ve ever experienced it, you know how painful it can be. You don’t have to wait for the pain to go away on its own. Often physiotherapy and massage therapy can help you manage the pain.

What Is Sciatica?

Although many people use the term sciatica to describe hip, buttock or low back pain, true sciatica is caused by the sciatic nerve getting irritated or injured.

Your sciatic nerve is the thickest and longest bundle of nerves in your body, traveling from your spinal cord in your low back through your hip and buttock area and down your leg, branching off along the way. Pain can occur anywhere along the path of the nerve.

Sciatica vs Piriformis Syndrome

Although Piriformis Syndrome affects the sciatic nerve, it is not considered true sciatica. The piriformis muscle is in your buttock, attaching from your sacrum to your femur. The sciatic nerve normally passes under the muscle, but in some cases the nerve actually passes through the muscle. When the piriformis muscle becomes tight or spasms, it can compress or irritate the sciatic nerve, causing buttock and hip pain that sometimes travels down your leg.

Causes of Sciatica

Conditions that lead to sciatica may include:

Disc herniations
Degenerative Disc Disease (DDD)
Osteoarthritis
Pregnancy
Spinal Stenosis

You are at higher risk for sciatica if you have insufficient core strength, work in a job that requires a lot of bending or heavy lifting, are physically inactive, have type 2 diabetes, use tobacco, are overweight, or have a previous injury.

Signs and Symptoms of Sciatica

Pain: Many people describe sciatica pain as a burning sensation or like an electric shock. The pain is normally in your low back, hip, and buttock and often shoots down the leg on the affected side.

Numbness/ Tingling: Because the nerve is affected, you may also experience tingling also known as “pins and needles” or numbness in your buttock or down your leg.

Muscle Weakness: In severe cases you may experience muscle weakness.

How Physiotherapy Can Help

Treatment for sciatica depends on the cause, however physiotherapy can help reduce the pressure on the sciatic nerve in a variety of ways. In some cases of sciatica, like osteoarthritis and pregnancy , the treatment will focus on pain management. Your physiotherapist may give you home care like stretching, exercises, heat and/or ice, and postural education.

If your primary care provider determines you need surgery, our physiotherapists offer rehabilitation treatments to get you back on your feet.

How Massage Therapy Can Help

While the treatment will depend on the underlying cause, massage therapy can help reduce muscle tension, decrease pain and decrease stress. In the case of piriformis syndrome, our massage therapists can help decrease muscle tension and spasming in the piriformis muscle.

You Don’t Have To Live With Pain

If you have pain or an injury that is affecting your daily life, see your primary care provider and come in for an assessment! We will make sure the treatment is customized to your needs and goals.

Ready for an assessment? Contact us at (902) 865-8100

Should A Massage Hurt?

cushingkristen1@gmail.com (Kristen Cushing) — Tue, 24 Oct 2023 15:32:22 GMT

People often come in for a massage and think that it has to hurt in order to “work”, but we’re here to tell you that is a myth! Read about some of the reasons you may experience pain or discomfort during a massage, and some tips to enjoy your massage treatment!

Pain vs Discomfort

The goal of massage is not to cause pain, but sometimes you may feel discomfort if your massage therapist is using deep tissue massage techniques, or you have an injury. It’s important to communicate with your RMT when you feel any pain or discomfort during your treatment. Your RMT may adjust the pressure, or use different techniques.

During A Massage

Some people describe deep tissue massage as “hurts so good”. We often say that the discomfort shouldn’t affect your breathing, so if you find yourself holding your breath, or unable to talk, ask for less pressure.

Sometimes your massage therapist may ask you to lay in a position that is uncomfortable for you. If so, let them know, there are usually alternatives. For example you can lay on your side instead of on your stomach, or lay propped up by pillows into a semi-seated position instead of flat on your back.

After The Massage

After your massage, you may feel sore, especially after a deep tissue massage. Feeling tender or like you “worked out” is not uncommon, and it usually only lasts a day or so. Using heat, staying hydrated and getting quality sleep should help.

If you are in a considerable amount of pain after your massage, speak to your RMT about your symptoms. They will be able to make recommendations based on your specific situation.

Does It Work Even If It Doesn’t Hurt?

Massage can be incredibly beneficial, even when moderate pressure is used. Studies show that moderate pressure massage appears to reduce anxiety, and depression, and even help decrease symptoms in conditions such as asthma, migraines, and attention deficit disorder.

The bottom line is that if it feels good to you, it’s beneficial.

Tips For Enjoying Your Massage

Massage preferences are individual! Here are some tips so that you can get the most out of your massage appointment:
Communicate with your RMT before treatment. Let them know what your treatment goal is; whether it’s relaxation, decrease in muscle tension, decrease in pain, management of a condition or an hour to yourself.
During your treatment, speak up if you are in pain, you want more or less pressure, or even if you need another pillow to feel comfortable.
Try other RMTs if the first one you try isn’t a good fit. Every RMT has different specialties and treatment styles.

You can book an appointment with our registered massage therapists online or by calling us at 902 865-8100

Can Massage Therapy Help Make You Healthier?

cushingkristen1@gmail.com (Kristen Cushing) — Tue, 26 Sep 2023 19:55:50 GMT

If you’ve ever had a massage, you know how great it can feel. Most people see a massage therapist for pain, tight muscles or relaxation, but can massage therapy treatment actually help make you healthier?

Benefits Of Regular Massage Therapy Treatment

There are so many benefits of having massages on a regular basis. Seeing your massage therapist consistently means they will be able to track your progress, better address your concerns, and you’ll see a wealth of benefits.

Benefits of regular massage treatment can include:

Decreased muscle stiffness/soreness
Decreased joint inflammation
Increased quality of sleep
Improved circulation
Decreased anxiety
Lower stress levels
Increased energy
Increased feeling of wellness
Boost the immune system

How Pain and Stress Can Impact Your Immune System

Pain and stress can have a negative impact on the immune system. Studies show that pain and stress increase your cortisol levels, which can lower your immune system response over time by causing chronic inflammation. Chronic inflammation can lead to or exacerbate heart disease, arthritis, fibromyalgia and more.

How Massage Therapy Impacts Your Immune System

When we look at all the benefits of massage therapy , we can see how regular massage therapy treatment can help keep us well overall.

Getting better quality sleep, increasing circulation, and decreasing inflammation all have a positive effect on our bodies ability to fight disease.

Massage therapy can also help our ability to fight infections. In a study with HIV+ patients, the group that received daily massages for a month had an increase in the cells that make up the immune system’s first defense against infection and disease.

Massage Therapy Can Be Part Of Your Overall Health Team!

Seeing a massage therapist is not a replacement for your primary care provider, but massage therapists can be a part of your overall health team. They can work alongside physiotherapists , occupational therapists or other health practitioners to help you achieve your overall health goals, whether that’s decreasing pain, increasing function or maintaining your current level of fitness.

Learn more about our registered massage therapists, and you can book an appointment online or give us a call at 902 865-8100

What Is Osteoporosis & How Can Exercise Help?

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 14 Aug 2023 15:02:18 GMT

According to Osteoporosis Canada , 2.3 million Canadians are living with osteoporosis, and at least 1 in 3 women and 1 in 5 men will break a bone due to osteoporosis in their lifetime. However there are things we can do to help manage osteoporosis. Let’s examine the role of exercise and physiotherapy for those living with osteoporosis.

What Is Osteoporosis?

Osteoporosis is a condition where our bones become more porous and therefore less dense. This can eventually lead to fractures, commonly seen in the hip, spine, shoulder and wrist.

It is often referred to as being the “silent thief” as calcium is stolen away from the bones with up to two thirds of spine fractures going undetected.

Typically you don’t have any symptoms of osteoporosis until a bone fracture occurs.

What Causes Osteoporosis?

No single cause for osteoporosis has been identified. The incidence of osteoporosis typically increases with age but it can occur in the younger population with certain health conditions.

The risk of having osteoporosis is greater if you have had a fragility fracture, have a parent who has suffered a hip fracture, long-term use of glucocorticoids, have rheumatoid arthritis, high alcohol intake or are currently smoking.

Why Is Exercise Important For Those With Osteoporosis?

Many of the effects of this disease can be curtailed with a good diet which includes sufficient calcium, vitamin D and protein as well as regular weight bearing exercise.

On a weekly basis, 150 minutes of moderate intensity aerobic exercise, at least two sessions of strength training, 15-20 minutes of daily balance exercises, postural awareness and back extensor strengthening is recommended.

Exercise can help slow the rate of bone loss and build muscle strength which in turn can help prevent falls.

What Exercises To Avoid If You Have Osteoporosis?

If you have osteoporosis, being active is one of the best things you can do, but there are a few types of exercises that may be less safe. Depending on your risk level for fracture, high impact exercises and contact sports may not be recommended. Repetitive and forceful spinal twists and forward bending should be avoided. It’s important that you talk to your primary care provider before starting a new workout program.

How Physiotherapy Can Help

Our Physiotherapist Lorraine is certified through Bone Fit™ and can help create a customized treatment plan for you, including a safe and effective exercise program. Through this program, physiotherapy can help improve your flexibility, strength, posture and balance.

Physiotherapy can also help decrease pain with the use of modalities, manual therapy and education on activity and proper rest positions.

If you’d like to make an appointment with Lorraine, please contact us at 902 865-8100.

What Is Occupational Therapy & How It Can Help You

cushingkristen1@gmail.com (Kristen Cushing) — Thu, 22 Jun 2023 20:20:34 GMT

When you’re unable to perform your regular daily activities for whatever reason, sometimes it can be confusing which type of therapist to make an appointment with. Although Occupational Therapy is becoming more and more mainstream, many people still don’t know what occupational therapists can do to help you get back to doing the things you love.

Our team here in Lower Sackville is made up of Occupational Therapists, Physiotherapists and Massage Therapists who often work together, but have different roles in your rehabilitation!

What Is An Occupational Therapist?

Occupational Therapists, often called OTs are health care professionals that help people solve problems that interfere with their activities of daily living, or “occupations”. Despite the name, it doesn't have to be job related!

They can help with:

Self-care - getting dressed, eating, moving around the house,
Being productive - going to work or school, participating in the community
Leisure activities - sports, gardening, social activities

OTs can also provide home visits, job site visits and/or coaching, physical abilities evaluations, or a return to work plan. Occupational Therapists encourage collaboration with the key stakeholders such as the client, the employer, the insurer, and any involved health care practitioners.

What Does An Occupational Therapist Do?

When you see an Occupational Therapist , they will do an intake and discuss why you made the appointment, and what activities you are having difficulty with.

After an assessment, the OT can help by:

Teaching you new ways of doing things
Helping you regain skills and develop new ones
Showing you materials or equipment that makes life easier
Adapting your environment to work better for you

Often, you are given tasks or ‘homework’ by your occupational therapist to help achieve your goals.

When To Make An Appointment With An OT

There are plenty of different reasons to make an appointment with an OT. You may be referred by your primary care provider, but it is not necessary to have a referral to make an appointment!

Here are some examples (but the list is much longer!) of when you may want to make an appointment:

After surgery, like a joint replacement
Post injury
If you have chronic pain
Post stroke
If you’ve been diagnosed with a neuromuscular disease like Multiple Sclerosis, Parkinson’s Disease or Cerebral Palsy

What Is The Role Of An Occupational Therapist In A Rehabilitation Setting?

In a rehabilitation setting like our clinic, OTs often work side by side with Physiotherapists and Massage Therapists to help you maximize the things that are important for you to do. Our OTs offer assistance with in variety of ways to do this, including hand rehabilitation, return to work goal setting and planning, functional evaluations physically and cognitively to determine strengths and areas of improvement, concussion management, and assistance with any psychosocial concerns that could be impacting your ability to engage in any desired or important activities.

Your OT may work with you to evaluate you own personal strengths and goals, strengths/barriers to environments you engage in (work, school, home, community) and draw on any resources that can help you achieve your functional goals.

Book an appointment with one of our Occupational Therapists by calling us at 902 865-8100

FAQs

What's The Difference Between Occupational Therapy and Physiotherapy?

The main difference is that Physiotherapy helps address physical injuries with modalities such as manual therapy, therapeutic exercise, interferential current, acupuncture, etc. Occupational Therapy helps manage the limitations on your activities of daily living that an illness or injury may cause.

Do Occupational Therapists Diagnose?

No, OTs do not make definitive medical diagnoses based on signs and symptoms.

How To Become An Occupational Therapist

To become an Occupational Therapist in Canada , you must complete your Master of Science - Occupational Therapy, complete the National Occupational Therapy Certification Exam, and become part of the provincial regulatory organization in your province.

What Is Golfer's Elbow? Effective Treatment and Prevention Strategies

cushingkristen1@gmail.com (Kristen Cushing) — Thu, 01 Jun 2023 18:24:17 GMT

Golf season is here, so you don’t want to be stuck in the clubhouse with elbow pain! Golfer’s elbow, also known as medial epicondylitis can make it difficult to not only golf, but also throw a ball, weight train, use hand tools or carry something heavy.

Here at our clinic in Lower Sackville, we often see people who get back onto the golf course after several months off, and after a few games they start to feel an achy pain in the inner elbow. After an assessment, we usually determine the cause to be medial epicondylitis, aka golfer’s elbow. It can be frustrating, but with proper treatment, you can play pain free once again.

What Is Golfer’s Elbow?

Golfer’s elbow is inflammation of the tendons that attach to the inner (medial) side of the elbow. It is normally caused by overuse of the muscles that flex your hand to the inside of your arm, and can be caused by many different sports or activities, not just golf. Overuse causes tendinitis at the attachment site, which in turn causes pain.

What Are The Symptoms of Golfer’s Elbow?

Symptoms of medial epicondylitis include:

Pain at the inside (medial) aspect of the elbow, sometimes extending down your forearm
Weakness at your wrist
Difficulty making a fist
Stiffness at the elbow

Golfer’s Elbow vs Tennis Elbow

You may think that this sounds similar to tennis elbow , and you’d be correct! Tennis elbow occurs at the lateral, or outside, aspect of the elbow instead of the inner aspect, otherwise the symptoms are very similar.

How Can Physiotherapy & Massage Help Treat Golfer’s Elbow?

Both physiotherapy and massage therapy can help with the treatment of golfer’s elbow.

Physiotherapy can help with golfer’s elbow by helping to decrease inflammation and pain through manual therapy, interferential current, ultrasound, acupuncture and more. Your physiotherapist may also give you exercises to do at home, and training on body mechanics to help prevent the tendinitis from recurring.

Massage therapy can help through treating the muscles involved in the forearm, upper arm, and shoulders. Relaxing these tight muscles can help reduce pain.

How To Prevent Golfer’s Elbow

If you’re concerned about inner elbow pain derailing your tee time, here are a few ways to prevent medial epicondylitis:

Strengthen your forearm muscles. A physiotherapist can help prescribe exercises.
Warm up before doing any activity, some walking or gentle stretching
Make sure your form is correct, if you’re playing a sport, have someone check your form.
Rest when you have pain. Don’t try to push through
Switch to lighter graphite clubs

Inner Elbow Pain?

If you are experiencing inner elbow pain, or any elbow pain, make an appointment with one of our physiotherapists for an assessment. We will make sure the treatment is customized to your needs and goals.

Ready for an assessment? Contact us at (902) 865-8100

FAQs

Does heat or ice help golfer’s elbow?

If you have new inner elbow pain, or increased pain after activity, you can use ice to help decrease inflammation. Use an ice-pack, wrapped in a towel for 15 minutes or less. If the pain is chronic, you can use heat to help relax the muscles. If you have questions, chat with your physio or massage therapist!

What mimics golfer’s elbow?

Other conditions that can cause inner elbow pain are cubital tunnel syndrome (entrapment of the ulnar nerve), or a ligament sprain. It’s important to get an assessment so you receive the proper treatment for your pain!

Will medial epicondylitis go away?

Yes, generally speaking with rest it can go away on its own without treatment. However physiotherapy and massage therapy can help speed up recovery time, and help prevent it from recurring.

Managing Arthritis Pain: The Combined Benefits of Physiotherapy and Massage Therapy

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 24 Apr 2023 18:59:48 GMT

Arthritis is a common condition that affects more than 6 million people in Canada alone. It can cause pain, stiffness, and swelling in the joints, making it difficult to perform daily activities. While there is no cure for arthritis, physiotherapy and massage therapy can help alleviate the symptoms and improve overall quality of life.

Although there are many different types of arthritis, the most common type is Osteoarthritis or OA. Some people may call it “joint wear and tear” or degenerative joint disease. It most commonly affects the hands, hips, and knees.

How Physiotherapy Can Help

Physiotherapy involves exercises, stretches, and manual therapy techniques to improve joint mobility, strength, and function. It can also help reduce pain and stiffness by increasing blood flow to the affected area. Our Physiotherapists will create personalized treatment plans based on your specific needs, focusing on areas that are affected by arthritis.

How Massage Therapy Can Help

Massage therapy is another effective treatment option for arthritis pain. It involves using manual manipulation of soft tissues, such as muscles and tendons, to promote relaxation, reduce pain, and improve range of motion. Massage therapy can help reduce tension in the muscles surrounding the affected joint, which can relieve pressure and reduce pain.

How Massage Therapy & Physiotherapy Work Together

Research has shown that both physiotherapy and massage therapy can be effective in treating arthritis pain. A study published in the Journal of Physical Therapy Science found that patients who received physiotherapy had significantly reduced pain and improved joint function compared to those who did not receive treatment. Similarly, a study published in the Journal of Manipulative and Physiological Therapeutics found that massage therapy was effective in reducing pain and stiffness in patients with knee osteoarthritis.

When used together, physiotherapy and massage therapy can be a powerful combination for managing arthritis pain. Physiotherapy can help improve joint mobility and function, while massage therapy can help reduce pain and stiffness. Additionally, both therapies can help promote relaxation and reduce stress, which can further improve overall well-being.

Final Thoughts

If you are struggling with arthritis pain, make an appointment with one of our physiotherapists or massage therapist to create a personalized treatment plan. Together, you can develop a plan that is tailored to your specific needs, taking into account your pain level, mobility, and overall health. With the right treatment approach, it is possible to manage arthritis pain and improve overall quality of life.

Book your assessment with us by calling (902) 865-8100 !

Massage Therapy For Chronic Pain

cushingkristen1@gmail.com (Kristen Cushing) — Tue, 04 Apr 2023 18:27:19 GMT

Chronic pain is common, affecting nearly 8 million people in Canada. This pain is often invisible, but significantly affects the quality of life of those who experience it.

Massage therapy can be an effective way to help reduce chronic pain, and improve quality of life.

What Is Chronic Pain?

Chronic pain is an umbrella term for pain that lasts longer than 3 months. It may be caused by an injury, chronic medical condition or it may not have a known cause. The pain may come and go, or change in severity.

Common conditions that cause chronic pain are:

Arthritis
Fibromyalgia
Nerve damage
Headaches & migraines
Stress, anxiety & depression
Cancer
Multiple Sclerosis

Chronic back or neck pain may not have a known cause, and may not show on any imaging like X-rays.

Best Massage For Chronic Pain

Technically, there is no “best” massage for chronic pain. It depends on the individual and their pain. It can also vary treatment to treatment. Some people with chronic pain enjoy deep tissue massage, and others find that it can cause a pain flare up, so they enjoy a lighter massage.

Massage therapy can help by reducing muscle tension, increasing circulation, and decreasing stress. People who suffer from chronic pain often report significant improvements in pain, function and quality of life after receiving massage treatment.

When Should You Not Get A Massage

Although massage therapy is very safe, there are some conditions or circumstances that make massage therapy contraindicated:

Fever
Advanced respiratory, kidney or liver failure
Systemic infection
Any condition requiring first aid

There are also instances where your massage therapy may avoid an area of your body, such as an open wound, or skin infection.

If you are in a flare up of chronic pain, you may not wish to seek massage therapy if touch makes your pain worse.

Other Treatment For Chronic Pain

Massage therapy is not a replacement for medical care, and there are many other treatment options for chronic pain that can work in conjunction with massage therapy.

Other treatment options include:

Physiotherapy
Drug therapy
Exercise
Relaxation techniques
Osteopathy
Support groups

Learn more about the Nova Scotia Chronic Pain Self Management Program

If you are experiencing chronic pain it is important to consult with your primary care provider about the best treatment for your individual case.

Chat With Your RMT!

As with any medical condition, talk with your massage therapist about your pain, treatment goals and preferred pressure when getting a massage.

Ready to book an appointment? Book an appointment online , or call us at 902 865-8100 .

Questions To Ask Your Massage Therapist, Physiotherapist or Occupational Therapist

cushingkristen1@gmail.com (Kristen Cushing) — Fri, 24 Feb 2023 13:46:13 GMT

When you book an appointment with a Massage Therapist, Physiotherapist or Occupational Therapist, you want to make sure to find someone who can meet your needs and aligns with your treatment goals.

There are many RMTs, PTs and OTs out there, and everyone brings something different to the table. You’ll want to consider their speciality, any additional training they have, their availability and of course the location of the clinic.

Here are some questions to ask when you’re deciding where to go to seek treatment.

Before You Make Your First Appointment

Are you registered?
Do you direct bill insurance, or how do I pay for my appointment?
Is there anything I should bring to the appointment?
How long will my appointment be?
What conditions or injuries do you specialize in?

During Your Appointment

Is there any home care I can do?
When should I make my next appointment?
How often should I come in?

Final Thoughts

If you feel like you didn’t connect with the first provider that you tried, it’s okay to try someone else, even within the same clinic. Here at Empower Physical Rehab, we treat workplace injuries, sports injuries, motor vehicle accident injuries, degenerative/arthritic conditions among many more.

We pride ourselves on giving you strategies to help yourself get back to doing the things you love. We welcome all ages and are pleased to offer physiotherapy services in both English and French.

We are an approved provider for WCB, Medavie Blue Cross, DVA, RCMP, Canadian Forces and many other insurance companies.

Bursitis - Causes, Treatment & Prevention

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 06 Feb 2023 21:24:41 GMT

Bursa are fluid filled sacs that provide a cushion between bone and tendons/ muscles. When these bursa get inflamed, it’s called bursitis. But what are the causes and how can we treat it? Let’s dive in!

What Are The Main Causes Of Bursitis?

The most common causes of bursitis are repetitive motions, or being in a position that puts pressure on your joints. Kneeling or resting on your elbows for long periods of time, lifting above your head or throwing something repetitively are common causes.

Occupations like painters, carpet layers, carpenters, gardeners, or cleaners may be at high risk for bursitis. Playing sports, shoveling, and raking may also lead to bursitis.

Bursa can also become infected and cause bursitis, or it can be caused by a sudden injury, or inflammatory condition such as rheumatoid arthritis or gout.

What Are The Most Common Locations Of Bursitis?

Although there are more than 150 bursae in our bodies, most commonly, bursitis will affect your shoulders, elbows, hips, knees or feet.

What Are The Main Symptoms Of Bursitis?

If you have bursitis, you will likely experience pain, feel achy and stiff. It will usually be tender if you push on it and it may look swollen and red.

Best Way To Treat Bursitis

Rest and stopping the repetitive motion is usually the first treatment for bursitis.

Physiotherapy can help by performing an assessment to determine why the bursitis occurred, and by using modalities that help decrease inflammation. They can also help address any muscle imbalances and injuries that may be contributing to your pain.

Massage therapy can help with bursitis by addressing muscle imbalances, postural concerns, helping to increase range of motion and reducing pain.

Will Bursitis Go Away On Its Own?

Yes, with rest and avoiding the aggravating activity, bursitis could go away on its own. However without addressing the underlying cause, you could develop chronic bursitis that is harder to treat.

Is Heat Or Cold Better For Bursitis?

Generally speaking, cold is better for inflammation, so using a cold pack will likely help with pain and swelling. Heat can help if you’re experiencing chronic bursitis.

Your physiotherapist or massage therapist can help determine what home care is best for your situation.

How Can I Prevent Bursitis?

While bursitis can’t always be prevented, avoiding repetitive motions, taking breaks while doing repetitive tasks like painting, shoveling, raking, etc. and using kneeling pads when kneeling for long periods can all help.

Regular exercise and warming up before activities can help protect your joints from injury.

In Pain? Give Us A Call

If you’re experiencing bursitis or another injury that’s keeping you from doing the things you love, give us a call at 902 856-8100 to get an assessment.

Fun Ways You Can Stay Active Indoors

cushingkristen1@gmail.com (Kristen Cushing) — Fri, 23 Dec 2022 15:11:19 GMT

Winter has arrived here in Nova Scotia, and although many of us love outdoor activities like skiing, skating or snowshoeing, some of us like to hunker down for the winter. Just because we aren’t fans of the cold weather doesn’t mean we can’t be active. Here are our favourite ways to stay active indoors.

Staying Active At Home

Snowed in, or just not willing to leave the house? Even with little or no equipment, you can still move your body.

Online Fitness Classes

There are so many options for different kinds of online fitness classes! Yoga, strength workouts, Zumba, HIIT, Barre and more. There are many free options on YouTube, so pick one and go!

Stretching

Stretching often gets overlooked, but it’s important! Ask your physiotherapist for stretching recommendations.

Exercise Bike or Treadmill

If you have an exercise bike, treadmill, elliptical, etc at home, first clean the clothes off of it (yeah, we do it too!). These machines can be a great way to get more movement in, plus you can do it and watch TV. Win-win

Body Weight Exercises

No equipment? No excuses! There are lots of body weight exercises you can do like lunges, squats, wall sits, planks, pushups and more. There are also free body weight only exercise classes on YouTube!

Other Ways To Stay Active Indoors

Maybe you want to get out of the house! Here are a few more ways to be active while staying warm.

In Person Fitness Classes

Check out your local gym, fitness centre, or recreation centre. There are likely many options catering to all fitness levels!

Play Sports

Playing a sport is a great way to be active and social! If you didn’t grow up playing team sports, it can seem intimidating, but sports like pickleball, bowling, swimming and indoor rock climbing can be great for beginners.

If there’s a sport from your youth that you loved, maybe now is a great time to pick it up again!

Indoor Walking Track

Walking is a great form of exercise, and if you’d rather not bundle up and head outside, then an indoor walking track can do the trick!

Stay Active This Winter!

Whether you are a snow lover, or not, there are plenty of ways to stay active this winter. Regular physical activity helps not only our physical health, but our mental health as well, which can be especially important during the darker months of the year.

Have an injury that's keeping you from being as active as you’d like? Come in for an assessment! Give us a call at 902 865-8100 or email us at info@empowerrehab.ca

Injured? When To Use Heat or Ice

cushingkristen1@gmail.com (Kristen Cushing) — Wed, 30 Nov 2022 16:26:46 GMT

So you woke up with a stiff neck, or maybe you twisted your ankle going for a run… either way you’re sore and debating between your heating pad, or an ice pack! Which one is the “right” one to use? How do they help? Let’s do a deep dive into hydrotherapy.

When To Use Ice

In general ice is best used with new injuries, or with swelling. Things like a sprain, plantar fasciitis, and muscle spasms can benefit from ice. However ice may also be helpful with more chronic conditions like tendinitis to help reduce inflammation.

Generally ice helps decrease inflammation, but it can also help numb pain and help stop muscle spasms.

How To Use Ice

Ice should never be directly applied to the skin. An ice pack may be wrapped in a towel and should be applied for no more than 30 minutes. The skin should be checked regularly for any signs of frostbite.

When To Use Heat

In general, heat is best used with muscular and/or chronic injuries like sore muscles, and arthritis, chronic tendinitis. Heat helps our blood vessels expand and muscles relax, which can mean better range of motion.

How To Use Heat

Heat can be used in multiple ways. You can use a hot water bottle, Magic Bag, or heating pad to apply heat directly to the muscles causing you discomfort, or for 20 - 30 minutes. Be sure the pack is not so hot that it could cause a burn.

You can also have a hot bath or shower.

Contrast Therapy

Contrast therapy means using hot and cold in quick succession, and alternating them several times. Research has shown that it can help with muscle soreness , and swelling . Always start with warm and end with cold.l (warm up, cool down is a good way to remember it!)

The “Real” Answer to Ice vs Heat

The real answer when it comes to choosing heat or cold is whatever feels best to you! But you can always chat with your physiotherapist, massage therapist or primary care provider about using heat or ice in your specific circumstance.

Injured? Give us a call at 902 865-8100 or email us at info@empowerrehab.ca

Strain vs Sprain - What’s The Difference?

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 31 Oct 2022 18:24:57 GMT

Strain vs Sprain - What’s The Difference?

Most of us have heard someone say that they’ve “sprained their ankle” or “strained their hamstring”, but what is the difference? They are common injuries however they don’t mean the same thing!

Sprain

What Is A Sprain?

A sprain is an injury to ligaments that surround a joint. Ligaments are strong connective tissue that help connect bones around a joint. When these ligaments get stretched too far, they can tear, either partially or completely and cause a sprain.

Signs & Symptoms

When you’ve sprained a ligament, you can expect pain, swelling, joint stiffness and bruising. There are degrees of severity ranging from a mild stretch to a complete tear.

Common Sprains

Common ligaments that get sprained are in your ankle, knee, wrist or thumb. “Rolling” your ankle and falls are the most common causes of sprains.

Diagnosis & Treatment

A sprain may be diagnosed by your doctor, and they may do X-rays to make sure no bones were broken. Treatment varies depending on the severity, however, rest, using ice, and immobilizing the joint are all common treatments.

Physiotherapy and massage therapy can help treat sprains by reducing pain and swelling, strengthening muscles to improve stability, and getting you back to doing the things you love safely, while reducing the risk of the injury recurring.

Our Occupational Therapist is also a Hand Therapist and can help you recover from wrist or thumb sprains as well.

Strain

What Is A Strain?

A strain is when a muscle gets overstretched or torn, it’s also commonly called a “pulled muscle”. It may be overstretched or torn in the muscle body, or in the tendon that attaches muscle to bone.

Sometimes strains happen because of a one-time injury, like in sports, however sometimes strains happen because of an overuse injury that happens over time.

Signs & Symptoms

When you strain a muscle, you usually feel pain or soreness, you may have muscle spasms, feel weakness or stiffness. There can be bruising, but it is less common.

Common Strains

Common muscle strains include your hamstrings, groin, calf, achilles tendon, back and rotator cuff.

Diagnosis & Treatment

Usually, you don’t have to see a doctor for a muscle strain and X-rays aren’t indicated. Most strains aren’t severe and require resting from your usual activities and using ice or heat. Ice is usually used immediately after injury, and heat is usually used after swelling has decreased - chat with your doctor, physiotherapist or massage therapist about using heat or ice.

Very rarely, in severe cases, where a muscle may be ruptured, surgery may be indicated.

Physiotherapy and massage therapy can help treat muscle strains by reducing pain and relaxing and strengthening muscles. Massage therapy has been proven to speed up muscle recovery time . We want to get you back to the things you love safely while reducing your risk of future or further injury.

Final Thoughts

While strains and sprains are different injuries, we can help with both here at Empower! Call 902-865-8100 to make an appointment for an assessment.

Why Home Care Is Important

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 03 Oct 2022 19:58:14 GMT

Why Home Care Is Important

When you come in to see one of our amazing physiotherapists, massage therapists or occupational therapists, chances are they will give you some things to do at home. But why is home care so important?

Helps You Get Better

Your Physio, RMT or OT has given you some “homework” simply because it will help you on the road to recovery! Having treatment in the clinic is only part of the equation.

Whatever home care you were given is made specifically for you and your condition. Maybe it’s using heat or ice, stretching, exercises or wearing a brace.

Your home care may also change over time as you progress. If you have any questions about your home care program, chat with your provider!

Fewer Treatments

Typically you don’t see your Physio, RMT or OT every day. Whether you are coming in for treatments a couple of times a week or once a month, there’s a lot of time where you are on your own.

Doing your home care or home exercise program means coming in for fewer treatments overall, saving you time and money (and pain)!

Prevent Further Injuries

While you are recovering from an injury, we want to prevent you from further injuring yourself. Your home care program will make sure that you know what to do, and what not to do while you are at home.

What If You Can’t Do Your Home Care?

If you are having trouble completing whatever home care you were given because of pain, mobility, or just aren’t sure what to do, always check with your physio, RMT or OT. They will be happy to explain it again, or to give you alternatives.

Do Your Homework!

We know that doing your home exercises or home care can often fall to the bottom of your to-do list, we get it! However doing your home care will get you back to the things you love faster, saving you time, money and discomfort!

Have a nagging injury? Give us a call at 902 865-8100!

Strength, Flexibility & Mobility - Why They Are All Important

cushingkristen1@gmail.com (Kristen Cushing) — Thu, 01 Sep 2022 17:22:30 GMT

We all want to be strong, flexible and mobile, and it becomes more and more important as we age. It doesn’t matter if you play sports, run marathons, or want to be able to walk up the stairs without difficulty, the theory is the same.

Why It Is Important

Being strong, flexible and mobile is important to avoid injury, which helps us live better, more fulfilling lives being able to do the things we love. It can also mean the difference between staying in our own homes or having to be in an assisted living facility.

Strength

Strength is the amount of force a muscle can produce. Strength training helps build muscle so that you can get stronger.

Strength training requires putting enough resistance on your muscles that they need to work harder than normal, which can look different for everyone! If you have a hard time getting up from a seated position, doing some bodyweight squats, or even practicing getting out of a chair without assistance is strength training.

If you are new to exercise, using light weights like 3-5lbs and moving up as you get stronger is the best way to get stronger with less risk of injury.

Not only will your muscles get stronger with strength training, but your bones will also get stronger, it will help decrease body fat and it can help boost your mood and energy levels.

Mobility

Mobility is how well a joint moves through its range of active range of motion. Active range of motion is when you are using a muscle to move the joint, like making snow angels with your arms, or circling your ankle. Mobility also takes into account your nervous system - how well your brain tells your body to move.

If you aren’t mobile, building strength is difficult. Imagine trying to do a bicep curl if you aren’t able to move your elbow!

Mobility training focuses on increasing or maintaining your range of motion. Yoga or exercises that go through full ranges of motion like squats, arm/shoulder circles, and cat/cow are great for mobility.

Being mobile means that you are able to move through your daily activities without much difficulty. You are able to bend down and pick up something, walk up the stairs, get up from a seated position or get something off a high shelf.

Flexibility

Flexibility is how well a joint moves and your muscles lengthen through a passive range of motion - while gravity or someone else is moving it for you. Mobility and Flexibility often get mixed up, but they are different.

Often we think of being able to do the splits as being flexible, but it also means being able to move through a range of motion. Flexibility helps with balance and staying injury free, as inflexible muscles can tire more quickly.

Flexibility training involves stretching, which can be static or dynamic. Static stretches are what we commonly think of, like stretching your neck by moving your ear towards your shoulder. Dynamic stretching is warming up your muscles through activities that bring you through your range of motion, similar to training for mobility.

Final Thoughts

Now that you know why it is important to be strong, flexible and mobile, you can start incorporating that into your workout routine.

If you have an injury keeping you from being as active as you’d like, come in for an assessment! Contact us at 902-865-8100.

The Importance Of Collaborative Care

cushingkristen1@gmail.com (Kristen Cushing) — Fri, 05 Aug 2022 12:59:45 GMT

We love collaborative care here at Empower! We are a team of Physiotherapists, Occupational Therapists and Massage Therapists, and we love working together to treat our patients. Wondering how collaborative care can help you?

What Is Collaborative Care?

Collaborative care is a group of healthcare professionals working together for the same patient. It can be a combination of doctors, specialists, physiotherapists, chiropractors, massage therapists, occupational therapists, naturopaths, and more.

How Does Collaborative Care Help?

Improve Outcomes & Quality Of Care

Studies prove that collaborative care benefits you, the patient, leading to increased quality of care and improved outcomes. You often feel better informed, and feel more empowered.

Start Treatment Faster

The reality is that sometimes in health care you have to wait, but when you seek out alternative care you can start treatment faster, which can lead to less pain, and help prevent the injury from getting worse.

Different Skill Sets

Every practitioner has a different skill set, which can help you get back to doing the things you love faster. Often having the massage therapists work on the muscles can help the physiotherapy treatment, etc.

Looking For A Collaborative Care Team?

We love working together! Our team of Physiotherapists, Massage Therapists and Occupational Therapists is happy to collaborate with each other and any practitioner you are already seeing.

Need an assessment? Give us a call at 902 865-8100!

Frozen Shoulder: Causes & Treatment

cushingkristen1@gmail.com (Kristen Cushing) — Tue, 05 Jul 2022 14:58:36 GMT

You’ve probably heard of frozen shoulder, and if you or anyone you know has experienced it, you probably know that it’s pretty painful, and the symptoms can last a long time.

But what is frozen shoulder and how can it be treated? Let’s find out.

What Is Frozen Shoulder?

Also known as adhesive capsulitis, it is characterized by pain, stiffness and loss of range of motion in the shoulder joint. It most commonly affects people between the ages of 40 and 60, and it affects women more commonly than men.

When the shoulder becomes frozen, the capsule of connective tissue that surrounds your shoulder joint becomes thickened and tightens around the joint, making it difficult to move.

The cause of frozen shoulder is unknown, but there are some situations that put you more at risk for developing it:

Having your arm immobile due to injury like a broken bone, recovery from surgery or rotator cuff injury.
Diabetes
Cardiovascular disease
Hyperthyroidism or hypothyroidism
Parkinson’s Disease
Tuberculosis

What Are The First Signs Of Frozen Shoulder?

Frozen shoulder usually happens gradually. At first, you may think you’ve just aggravated your shoulder. Symptoms usually include pain with movement, unable to lay on that side, and stiffness.

If you can catch it early, and get treatment, it can resolve more quickly.

Stages Of Frozen Shoulder

Freezing Stage - You experience more pain, and your range of motion reduces. This stage typically lasts 6 weeks to 9 months

Frozen Stage - Your pain may reduce, however you still have a loss of range of motion. During this stage your activities of daily living may be difficult to do. This stage may last 4-6 months

Thawing Stage - While you are “thawing” your range of motion slowly comes back. This stage can last from 4 months up to 2 years.

Treatment

While frozen shoulder can resolve on its own, physiotherapy, manual therapy and massage therapy can be helpful by reducing pain and helping to increase or maintain your range of motion.

Stretching, exercises, TENS and heat or ice may be used by your physio or massage therapist.

If you are experiencing frozen shoulder, see your primary care physician and come in for an assessment.

What Happens During Your Massage Therapy Appointment

cushingkristen1@gmail.com (Kristen Cushing) — Tue, 31 May 2022 00:00:36 GMT

If you are new to massage therapy, you might be wondering what to expect during a massage therapy appointment. We’re going to go through the steps so that you can enjoy your massage therapy treatment!

Show Up On Time & Health History

For your first appointment, you will need to fill out some health history forms so that we can make sure that massage therapy is safe for you, and how any medical conditions may affect your massage. At our clinic we will email you the health history forms when you make your appointment, however if you would rather fill them out on paper, you can do that when you arrive!

Be sure to show up on time, approximately 5 minutes before your appointment is great. You don’t want to feel rushed or stressed when you arrive.

Chat with your RMT

Our amazing massage therapist will bring you into the treatment room and chat with you about why you are seeking massage therapy, your health history and your goals for treatment. They will likely ask you about any pain you have, past or current injuries, any allergies or sensitivities, etc.

If you’ve had massage therapy before you can share that experience and what you liked or disliked.

Get On The Massage Table

Your RMT will leave the room while you get on the massage table. Some people like to take off all their clothing, while others leave on their undergarments, it’s really up to you. Your massage therapist can chat with you if you have any questions about what to take off or leave on.

If you choose to be fully clothed, please wear loose fitting clothing (like sweatpants and a t-shirt) so that your body will not be restricted during your treatment. Cover yourself with the sheet and blanket on the table, your RMT will let you know whether to lay face up or face down to start (face down is the most common).

Your RMT will knock on the door before they come back in.

Relax

Once your massage therapist starts the treatment, it’s time for you to relax! Let them know if you’re experiencing any discomfort, or if they are using too much or too little pressure.

It’s normal for there to be some discomfort during your massage, especially if you have an injury that is being worked on, but it shouldn’t be unbearable.

Your RMT will only uncover one body part at a time that they are working on, otherwise you will be covered with the sheet. Feel free to chat during your massage if you’d like, but you can also relax quietly.

Get Dressed

At the end of your massage your RMT will leave the room so you can get dressed. You may be given home care suggestions as well. You will come out of the massage room and back to the reception desk.

Make Next Appointment

Whether you are seeking massage therapy for an injury, relaxation, stress or chronic pain, regular massage therapy can help! Chat with your RMT about a frequency that is right for you, and book your next appointment.

Tips To Improve Balance & Why Balance Is Important

cushingkristen1@gmail.com (Kristen Cushing) — Fri, 22 Apr 2022 19:27:22 GMT

Balance is our ability to control the position of our body in any position such as sitting, walking, exercising, etc. Maintaining balance is a coordination between many systems in our body including our eyesight, our muscles and joints, and our vestibular system in our ears.

Balance is important at any age and athletic ability, and there are some things that we can do to help improve our balance.

Why Balance Is Important

Most of us can walk around, get out of bed, or sit down without considering our balance, however, if our balance is off, those things can be very difficult or potentially dangerous.

During exercise or playing sports, balance can be particularly important as you can be changing positions, and coordinating movements between your upper and lower limbs.

As we age, balance becomes even more important to prevent falls, and stay independent.

How To Improve Balance

Before improving balance with exercise we need to make sure that there are no underlying conditions causing you to have balance issues like inner ear problems, high or low blood pressure, neurological conditions etc. If you are having balance problems you should visit your primary health practitioner.

To improve balance with exercise, there are many exercises you can do like trying to stand on one foot, walking in a straight line as if on a tightrope, sitting down and standing up from a chair without using your hands.

As your balance improves, you can do yoga, and incorporate equipment like a balance board or Bosu ball.

Regular strength training exercise helps balance as well, by strengthening your muscles you are helping to stabilize your joints, and improve your posture.

Final Thoughts

Good balance is often something we take for granted, but you definitely notice if your balance is off. If you’d like help improving your balance with exercise, come in for an assessment by one of our amazing physiotherapists.

You can reach us at 902 865-8100 or info@empowerrehab.ca

The Importance Of Being Active As We Age

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 21 Mar 2022 17:11:34 GMT

So many adults stop exercising as they age. They stop playing sports, going to the gym and settle into a more sedentary lifestyle. Being active is important at any stage of life, but when it comes to quality of life, being active into your adult and senior years is very important. Here are some reasons to incorporate exercise into your life

Increased Life Span & Quality Of Life

Quite simply, being active can help you live a longer life being able to do the things you love.

Helps You Stay Independent

If you want to stay in your own home, being active can help you! Being able to use stairs, get in and out of bed, on/off the toilet, and performing activities of daily living can depend on your balance, and muscle mass. With better balance you are less likely to have a fall and experience potentially life-threatening injuries. Balance and muscle mass can be improved through regular exercise.

Bone Density

Osteoporosis has been called the silent thief, because you aren’t aware that your bones are becoming less dense leading you to become more at risk for bone fractures. The good news is with a good diet which includes sufficient calcium and vitamin D for your age, regular exercise, strength training, balance exercises, and back extensor strengthening exercises you can counteract the effects of osteoporosis.

Improve Mood & Cognitive Function

Physical exercise can help improve your mood and decrease feelings of depression and anxiety. It can also improve cognitive function especially in the realm of executive function, which manages cognitive processes such as planning, working memory, attention, problem solving, and verbal reasoning.

Prevent Disease / Support Immune System

Regular exercise is proven to reduce your risk of heart diseases like heart attack, high cholesterol, and high blood pressure, as well as helping to lower blood sugar levels which can help manage diabetes. It can also reduce your risk of some cancers such as colon, breast, uterine and lung cancer.

How Much Exercise Do You Need?

If you’re 65 years of age or older, are generally fit, and have no limiting health conditions, 150 minutes a week of vigorous-intensity activity (30 minutes a day, 5 days a week) with at least 2 days being strength focused is recommended. This can include walking, hiking, swimming, bicycling, yoga, or exercise classes.

If you need help with a nagging injury that is keeping you from being as active as you’d like, give us a call at 902 865-8100 and come in for an assessment.

Tennis Elbow - Causes & Treatment

cushingkristen1@gmail.com (Kristen Cushing) — Thu, 17 Feb 2022 21:09:09 GMT

What is Tennis Elbow?

Tennis elbow aka lateral epicondylitis is inflammation or tearing of the extensor carpi tendons. It was given the name Tennis Elbow because it was commonly seen in tennis players, however the condition is not limited to people who play tennis or racket sports.

What are the symptoms?

Symptoms usually develop slowly
Pain around the outside of the elbow
Pain with gripping / movements of the wrist like using a screwdriver
Forearm weakness

What is it caused by?

Tennis elbow is normally an overuse injury. Playing tennis (of course), particularly a backhand stroke can lead to tennis elbow. Other common causes are repetitive use of a screwdriver, computer mouse, painting, playing some musical instruments, and many other repetitive motions.

Tight forearm muscles can contribute to tennis elbow.

How can Physio/ Massage help?

Physiotherapy can help with tennis elbow by helping to decrease inflammation and pain through manual therapy, interferential current, ultrasound, acupuncture and more. Your physiotherapist may also give you exercises to do at home, and training on body mechanics to help prevent tennis elbow from recurring.

Massage therapy can help through treating the muscles involved in the forearm, upper arm, and shoulders. Relaxing these tight muscles can help reduce pain.

Final Thoughts

Tennis elbow is a painful, but common condition that can benefit from physiotherapy and massage therapy treatment. No two elbows are the same, so we will do a full assessment to make sure the treatment is customized to your needs.

Ready for an assessment? Give us a call at (902) 865-8100

How Massage Therapy & Physiotherapy Can Help During Pregnancy

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 07 Feb 2022 23:09:48 GMT

Massage and physiotherapy is safe during pregnancy - unless complications make it contraindicated. There are many reasons that you may want to seek treatment during pregnancy, here are some common conditions and how we can help!

Massage

Reduce stress - While pregnancy is usually an exciting time, anticipating what’s to come can cause some anxiety. Massage therapy can help reduce stress, anxiety and help you relax (and maybe even have a little nap!).
Reduce muscle tension - This is what massage therapy does best! Muscle tension can come from your daily activities like your job, or from the postural changes your body is going through during pregnancy.
Can help with swelling - swelling or edema happens during pregnancy because of extra fluid in your body and the growing uterus can put pressure on your veins, which can cause an impairment of blood returning to your heart. Sometimes massage can help with swelling.
Can help decrease pain such as low back pain /sciatica - some of the most common complaints during pregnancy are low back pain and sciatica, which is irritation of the sciatic nerve causing pain in the low back, and down your leg. Massage can help relieve pain.

Physiotherapy

Posture changes - posture changes during pregnancy are necessary, but can also be painful or uncomfortable, especially if you have any past injuries that can be aggravated. Physiotherapy can help you accommodate the necessary postural changes and decrease the pain associated with them.
Can help decrease pain such as low back pain/sciatica - similar to massage therapy, physiotherapy can help decrease musculoskeletal pain during pregnancy
Strengthen pelvic floor muscles - physiotherapy can help prepare your body for the labour process.

Physiotherapy and massage therapy are safe during your pregnancy, however a high risk pregnancy or high blood pressure may make treatment unadvised.

Be sure to talk to your primary care provider, massage therapist and/or physiotherapist about your pregnancy and any other health conditions to make sure the treatment is safe and effective for you.

What To Expect During An Initial Physiotherapy Session

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 17 Jan 2022 04:27:20 GMT

We know that your first physiotherapy appointment may seem daunting, especially if you’ve never had physio before! We want to walk you through what your first appointment will be like so that you can come prepared, and know what to expect.

Fill Out Forms

When you book the appointment, we will email you forms to fill out that will ask you questions about the reason you are seeking physiotherapy, your health history, any 3rd party insurance information we need, etc.

You are also welcome to fill out a paper copy in the clinic if you’d prefer.

Arrive & Meet Your Physiotherapist

Please arrive a few minutes early to your initial treatment, so that we ensure we have everything we need to get started.

You’ll be greeted by one of our amazing receptionists and taken to a treatment room, where you will meet your physiotherapist. They will chat with you about the reason you are seeking treatment, about your health history, lifestyle, and about your treatment goals.

Detailed Assessment

Your physiotherapist will then do a detailed assessment, which may involve observing your posture and certain movements, measuring your range of motion, and palpation of the area to feel the muscles, joints, ligaments and other structures involved.

They may also do some more specialized testing in order to get more detailed information.

Treatment Recommendations

After getting your health history, and performing the assessment, your physiotherapist will then chat with you about their clinical impression and make treatment recommendations.

These may include physiotherapy, referring you to one or more of our in-house treatments like massage therapy or occupational therapy, and/or it could include referring you to your medical doctor, or another healthcare professional.

Treatment

If physiotherapy treatment is appropriate, your physiotherapist may use modalities like manual therapy, therapeutic exercise, interferential current, muscle stimulation, ultrasound, acupuncture, postural education or body mechanics training.

Home Care & Follow Up Plan

At the end of your session, your physiotherapist may give you some things that you can do at home to help you feel better, like exercises, stretches, heat or ice protocols, etc.

They will also recommend a follow up plan for further treatments. Care plans are customized to each person, and depend on your circumstances.

Final Thoughts

We hope this helps you know what to expect when you visit us for an initial physiotherapy appointment.

If you’re currently trying to find a physiotherapist, we have some tips and questions to ask your physiotherapist. You can also call our clinic and the receptionist may be able to help you decide which of our therapists is right for you.

Give us a call at 902-865-8100 , or visit our website and fill out the contact form today!

Why You Should Make Fitness Goals & How To Set Them

cushingkristen1@gmail.com (Kristen Cushing) — Tue, 19 Oct 2021 17:17:11 GMT

A lot of people want to start living a healthier life, but aren’t sure where to start, or worse, start, then “fall off the wagon” and give up!

Making fitness goals can help you stay on that wagon, and get on the path to living a healthier life, which can mean less disease and illness, better sleep, less feelings of depression and anxiety, and living independently for longer.

Why Set Fitness Goals

Motivation

Making a goal will help motivate you to actually stick to your plan! Especially if you share your goal with someone.

Make New Habits

Eventually motivation will wane, but hopefully you’ve instilled new habits to carry you through.

Small Steps Toward a Healthier Life

Small steps count! Small steps compound on each other, and when you look back over the weeks, months and years, you can make real change one step at a time.

How to Set Fitness Goals

Ready to set some goals? Here are some tips to get you started.

Focus on One Thing at a Time

If you try to change everything all at once, you’ll most likely fail and get discouraged. Focus on one thing at a time and you're much more likely to succeed! Once that one thing feels like a habit, add on something new. For example you can start with drinking more water, and then add in walking, then weight training, etc.

Make It Specific

Goals like “move my body more” are great, but vague enough that they are hard to stick to. Try making a specific goal like “go for a 30 minute walk, 3 days per week” or “drink 75 ounces of water daily”.

Having a calendar that you can check off can be motivating as well!

Set Up a Support System

A support system can help keep you on track, even when you don’t feel like it. Maybe a walking buddy, or someone who encourages you to eat healthier.

Be Honest and Realistic

If you aren’t currently exercising, it’s not a great idea to sign up for that marathon next month! Be honest with yourself, but push yourself! If you can walk for 30 minutes comfortably, push it to 45, or change to a route with more hills.

We are here for you! If you have an injury making it harder to exercise, please come see us! We can assess you, and give recommendations for exercises that are within your ability.

The Importance Of Staying Active All Year

cushingkristen1@gmail.com (Kristen Cushing) — Wed, 06 Oct 2021 18:39:11 GMT

With the weather cooling down, it might be tempting to hunker down and stay inside until it warms up again, but it’s so important not to give up the active lifestyle you’ve had over the Summer.

Benefits Of Staying Active All Year

Improved Sleep

Even moderate exercise a few days a week can help improve your sleep quality.

Improve Balance

Strengthening your core, legs and back can help improve your balance, which can mean a decreased risk of falls. It also makes daily activities, such as walking on stairs, or carrying heavy items easier.

Manage & Prevent Disease

Regular exercise decreases your risk for many diseases including heart disease, type 2 diabetes, and osteoporosis.

Helps You Stay Independent

Regular exercise as you get older can help you stay independent for longer.

Reduce Feelings Of Depression, Anxiety and Stress

This can be especially important as we head into the darker months of the year. Regular exercise can help with depression, anxiety and stress, in addition to treatments prescribed by your healthcare providers.

Activities For Cooler Months

Walking

On a nice Fall and Winter day, you can still head out for a walk, hike, or jog! In the case of inclement weather, you may be able to find an indoor track in your area, or even walk the mall!

Raking leaves/ Shoveling

Yes, yard maintenance can count as being active! You’ll get your heart rate up, and engage your muscles. Make sure to follow Tyler’s tips for raking leaves , and Lorraine’s tips for shoveling snow !

Snowshoeing/ Cross Country Skiing/ Skating

There are plenty of outdoor activities that you can do in the snow and cold! Snowshoeing, cross country skiing and skating are all great ways to enjoy a nice winter day.

Fitness Classes

If you’d rather exercise inside, a fitness class is a great way to build muscle and get a cardiovascular workout. You can do a fitness class at a local gym or studio, or even find a free one on Youtube!

Swimming

Swimming is another great way to exercise inside. It’s a great way to get a workout that is a bit easier on your joints.

Dance

When all else fails, crank your favourite tunes and dance it out at home! Not only is it a great mood booster, it can be a great heart workout as well. You can also find local classes like Zumba.

Final Thoughts

You might find it helpful to find an exercise partner, to keep each other accountable! We hope you’ll stay active this Fall and Winter!

Chronic Headaches - How We Can Help!

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 23 Aug 2021 14:33:18 GMT

Although there are many different types and causes of headaches, tension headaches are one of the most common. Tension headaches are often caused by stress, anxiety, lack of sleep, eye strain, dehydration or muscular tension caused by poor posture, or over excursion.

Injuries like whiplash may also cause chronic headaches.

Typically the headache will affect the whole head but may begin at the back of the head or around the eyes.

Let’s chat about how we can help here at emPower Physical Rehab!

How Massage Therapy Can Help

Massage therapy can help treat and prevent headaches by addressing muscular tension and postural imbalances, as well as decreasing stress and anxiety. Two of the most common muscles that cause headaches are the trapezius and the suboccipital muscle group.

The suboccipital muscles are located at the base of the skull and often feel tender and tightened on most people. This is what your massage therapist is treating when they push their fingers into the base of your skull! The trapezius muscle is a large muscle that covers part of your upper back, shoulders and up to the base of your skull. When you squeeze the tops of your shoulder you are on the trapezius muscle. It is commonly tightened and painful because of postural imbalances.

If the cause of your headache is muscular tension you may find that heat helps at home. Some people find that a cold pack feels better. Talk to your massage therapist about your headache patterns to see if massage therapy can help reduce your symptoms.

How Physiotherapy Can Help

Physiotherapy can help treat and prevent tension headaches in a variety of ways. By addressing the postural imbalances through exercises, this will help prevent headaches (and upper back/neck pain).

Your physiotherapist may want to try dry needling or acupuncture which can help muscles relax, and help with pain relief as well.

Lastly your physiotherapist may give you home care like stretching, exercises, heat and/or ice, and postural education to help you on the road to less headaches!

How Occupational Therapy Can Help

If needed, an occupational therapist can provide an ergonomic desk set up, which will help keep your posture in line. Better posture can lead to less upper back and neck pain, less eye strain and in turn, less headaches!

Final Thoughts

We want you to feel your best! Please give us a call and we can chat about the best practitioner for you at our clinic !

Foot Pain: Is It Plantar Fasciitis?

cushingkristen1@gmail.com (Kristen Cushing) — Tue, 20 Jul 2021 14:32:43 GMT

Have you ever felt like your foot was tearing as you walked? Or felt pain in your heel when your foot hits the floor in the morning? That could be plantar fasciitis!

Although it can happen any time, you may experience it in the Summer due to increased activity and being barefoot or in flip flops more often.

Don’t worry! We can help get you back on your feet (pun intended!)

Plantar Fasciitis Causes

The plantar fascia is a thick band of connective tissue on the bottom of your foot. Plantar fasciitis is inflammation, usually resulting from overuse, walking or exercising in improper footwear, weight gain, standing on hard surfaces for long periods or other factors such as birth defects.

Shoes such as ballet flats and flip-flops typically don’t provide enough arch support to keep the plantar fascia supported, so it flattens out and stretches resulting in pain and inflammation.

Plantar Fasciitis Symptoms

Typical symptoms are:

Foot pain around the heel and/or mid foot
Usually worse in the morning
Pain typically increases during or after exercise & walking

It can happen in both feet, or just one.

Is Physiotherapy Good For Plantar Fasciitis?

First your physiotherapist will chat with you about your pain and medical history to help determine the cause of your foot pain.

The initial goal of physiotherapy will be to decrease the inflammation in your foot, therefore decreasing the pain you feel.

Then the goal will be preventing it from recurring by helping you address the cause.

Will Massage Therapy Help Plantar Fasciitis?

Massage therapy can help by treating the calf muscles; gastrocnemius and soleus that connect to the plantar fascia via the Achilles tendon. Foot massage can help control pain and release adhesions in the fascia and muscles of the foot.

Things You Can Do At Home

Rest

If you are in a flare up, take a break from the activities that are causing you pain.

Stretching

It is important to stretch the calf muscles to keep the muscles from tightening and pulling on the Achilles tendon and subsequently the plantar fascia

To stretch: stand facing a wall with one leg behind you – the leg you are stretching. Bend your front leg, keeping the back leg straight, and keep your heel on the floor, then lean into the wall until a stretch is felt in the calf. Hold for about 30 seconds.

Ice

Ice can help during a flare up. Keep a filled water bottle in the freezer, and when you need it, take it out and roll your foot over the frozen bottle.

Self Massage

Self massage to your calves and feet in between appointments can also be beneficial.

Final Thoughts

If you are experiencing foot pain, give us a call! Although plantar fasciitis may go away on its own, most people will heal faster with treatment.

How to Avoid and Manage Neck Pain

cushingkristen1@gmail.com (Kristen Cushing) — Tue, 06 Jul 2021 19:48:10 GMT

Are you suffering from neck pain? Does it limit your ability to do the things you love? Do you want relief? While it’s usually benign, neck pain can be severely limiting. Fortunately, avoiding and managing such a nuisance is easier than you think.

Neck pain is one of the most common reasons for hospital visits amongst the adult population. Causes can range from having a poor posture to suffering from complicated autoimmune diseases; however, by following a few simple tips and tricks, you can relieve and prevent yourself from experiencing this troubling issue.

The healthcare professionals at EmPOWER Physical Rehabilitation have compiled a list of three simple practices you can apply straight away to manage your neck pain. Read on to learn what they are and why they work.

Change Your Sleeping Position

Your sleeping position has been found to directly influence the health of your neck. While you sleep, your neck is the most vulnerable part of your body, and thus an improper sleeping posture can place undue stress on it, leading to pain and discomfort.

It’s generally recommended to sleep on your back, especially with a low pillow. Not only is it your body’s neutral resting position, but doing so ensures your spine and neck are adequately supported. Sleeping on your side is also safe. If you do so, however, make sure you use a pillow high enough to support your neck appropriately.

Investing in high-quality pillows and a good mattress can be worthwhile for neck pain relief . However, it’s essential to try several mattresses and pillows to determine what best suits your comfort needs.

Be Mindful of Your Posture

Your posture, whether standing or sitting, can directly affect the health of your spine and neck. A good posture can be invaluable to preventing discomfort. Even if you already suffer from neck pain, improving your posture can go a long way.

A tall, erect, and comfortable posture is considered ideal. Try to stand as tall as possible without stretching. Pull your shoulders back and keep your neck vertical while letting your arms rest naturally. While walking, a slight bend in your knees can also be helpful.

The same principles apply while sitting. Try to sit as tall as possible with your shoulders pulled back and neck held straight; your knees should be level with your hips, and your feet flat on the floor or atop a footrest.

If you spend a lot of your time behind a computer screen, ensure that the top of your screen aligns with your eyes. Also, instead of bending your neck while texting, try to raise your phone. This protects your neck from excessive strain.

Improve Motion in Your Shoulders & Neck

Exercise and stretching are some of the best methods to manage your neck pain.

Neck exercises can strengthen the supporting muscles of your neck, enabling them to withstand tremendous amounts of stress.

Stretching, on the other hand, lengthens and relaxes the neck’s ligaments. This releases tension, allowing your neck to relax.

Together, neck exercises and stretching improve blood circulation. This allows damaged tissues in your neck to recover better, which in turn helps to reduce the risk of injury.

Ready to Get Rid of Your Neck Pain?

Neck pain doesn’t have to be complicated. Following the simple principles we outlined can help you prevent and manage any discomfort. If you’re looking for a customized neck pain rehabilitation program, our team at EmPOWER Physical Rehabilitation, located in Lower Sackville, NS, has got you covered.

Call (902) 865-8100 or visit our website to book an appointment with one of our trained health professionals today.

Massage Therapy: What Type of Massage is Right for you?

cushingkristen1@gmail.com (Kristen Cushing) — Thu, 03 Jun 2021 15:22:39 GMT

Have you been suffering from sore joints and muscle stiffness, making it difficult for you to get up in the morning? Are you a pregnant woman dealing with the many discomforts associated with those 9 months? Or maybe you are simply looking for a way to unwind and feel rejuvenated after a stressful few weeks at work.

Whatever your circumstances, massage therapy is a safe and effective way of reducing discomfort and alleviating tension. In fact, there are several different types of massages, ranging from deep tissue to prenatal. You are virtually guaranteed to find a massage that is right for you, after just doing a touch of research on the topic!

Read on to learn more about massage therapy and explore the three main types of massages, each serving a unique purpose. Hopefully, by the end, you will be able to better assess your needs and select the massage that is right for you!

What Is Massage Therapy?

Massage therapy is a holistic form of pain management and stress relief that does not involve any medication or invasive procedures. Quite simply, massage therapy is performed by a registered massage therapist who has an intimate knowledge of the human body. Depending on your area of discomfort, the massage therapist will apply varying amounts of pressure and perform manual manipulations.

The goal of massage therapy is to reduce pain, relieve stress, and contribute to a healthier quality of life. However, there has been a stigma that massages are simply for relaxation and viewed as a luxury, which is far from the case. As you are about to find out, there are multiple types of massages that are appropriate for different conditions.

What Are Some Different Types of Massage Therapy?

One of the most common types of massage therapy is known as deep tissue massage. This massage is typically reserved for patients who have chronic pain, such as arthritis or lower back pain, and suffer from a decreased range of motion.

To perform this type of massage, the massage therapist will identify the specific spot that is the cause of your discomfort and apply firm pressure to the area. The goal of this massage is to break up any areas of scar tissue that could be causing inflammation, in addition to loosening the muscle and breaking down any “knotted” areas of soft tissue.

A prenatal massage is another specific form of therapy that is reserved for pregnant women. Typically performed after the first trimester, prenatal massages can help relieve discomfort and sore muscles that accompany pregnancy. Additionally, the woman will be instructed to lie on her side to prevent the weight of the fetus from compressing vital blood vessels.

Lastly, a relaxation massage is a general form of massage therapy that almost any person can receive. This type of massage is probably the one that most people think of when they first hear massage, and that’s because it is the most common. However, a relaxation massage can have tremendous physical and mental health benefits, and should not be reserved for only special occasions. This massage can boost your overall well-being, relieve muscular tension, and leave you feeling refreshed and rejuvenated.

What Conditions Does Massage Therapy Treat?

Massage therapy treats a variety of conditions, from chronic lower back pain to migraines. There is also substantial evidence that suggests massage therapy can help mental health conditions, such as anxiety and depression.

The benefits of massage therapy are wide-ranging, and the multiple types of massages allow you to choose one that will target your specific issues. Whether you are suffering from a stiff neck, menstrual cramps, or even just fatigue, massage therapy is bound to help relieve your discomfort and offer long-lasting relief.

Book Your First Massage Today!

Are you ready to rid yourself of any discomfort you may be experiencing through a safe and relaxing form of treatment? If so, then it’s time to schedule your massage therapy session and choose the type of massage best suited to your symptoms.

Empower Physical Rehabilitation, located in Lower Sackville, Nova Scotia, is staffed with trained massage therapists who are ready to meet with you today and offer an initial assessment. Once your area of concern is identified, you will both make a treatment plan that meets your needs and treatment goals.

Give us a call at 902-865-8100, or visit our website and fill out the contact form to make an appointment!

How to Introduce Fitness into Your Lifestyle This Spring

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 03 May 2021 02:08:27 GMT

Ready to leave the winter blues behind? There’s really never been a better time.

In the winter most of us may not ever forget, several of us have spent far more time indoors than we may have ever anticipated in our lifetimes. A good deal of us has spent an entire year working from home, where it’s been easy for many of us to push regular fitness exercises to the wayside.

However, between the long, harsh winters of the East Coast and the many challenges this last year has brought us, we’ve seen many patients who are intent on introducing fitness into their lifestyle to achieve healthier physical, mental, and emotional balance.

If you’re feeling overwhelmed and are unsure where to begin, you’re not alone. The good news is that incorporating healthier lifestyle changes into your daily routine isn’t as hard as it sounds.

In this blog, we’ll go over a few of the easiest ways through which you can introduce fitness into your lifestyle this spring!

Daily Walks

Believe it or not, walking can be one of the most powerful ways to incorporate fitness into your daily life and maintain a healthy weight. Incorporating walks into your daily fitness routine is simple, easy, and doesn’t require a high level of exertion. Almost anyone can do it without having to commit to any sort of high-intensity workout plan.

Walking to exercise for up to 30 minutes a day has been proven to provide tremendous health benefits, such as strengthening your muscles, bones and joints, increasing your metabolism, and boosting your overall immune system. Taking regular walks will also improve your body’s response to insulin, which is key for those looking to burn extra calories or achieve a healthier weight goal.

Research also shows that going for a walk is also one of the best ways to promote better mental health and alleviate symptoms of stress, anxiety, or seasonal depression. This is because walking helps modify the nervous system, which assists in keep feelings of stress, anger, or hostility at bay.

Spring Cleaning as Exercise

Spring cleaning might not be something we all look to with great excitement. However, you may be all the more motivated to do it if it means you’ll work off some calories and turn it into an event of post-winter fitness training!

If your windows require thorough cleaning, this is a great way to stretch the body and tone the arms—including the shoulders, biceps, and triceps.

If there’s a room that needs decluttering, spring cleaning is a great way to achieve a full body workout!

Lastly, if your bathroom is due for a spring scrub, you should know that cleaning the tub and tiles is a fantastic way to burn calories (rumor has it that an incredible 200 calories can be burned from spending a mere 30 minutes in making your bathroom shine again).

Family Outings to Parks

Parks have definitely been our savior in the last year, having provided all of us with a safe refuge to spend quality time with our family or friends outdoors. They’ve also been a much safer alternative to common workout grounds or play spaces such as gyms and indoor playgrounds.

With a tough winter behind us, we can now look forward to spending time with our loved ones (or solo, too) at our local parks and public outdoor spaces.

Just about any type of physical activity can be safely achieved at the park, including yoga, physiotherapy, jogging, or that which can be shared with family and friends—such as bike riding, hiking, kite-flying, soccer-playing, and more.

Contact Us Today!

We, at Empower Physical Rehabilitation , understand that this past winter has been a tough run for many of us.

Whether you’ve experienced a workplace injury, are suffering from a chronic condition, or are feeling the pain of being inside for a long time, our goal is to empower individuals to get back to leading healthier, more physically active lives this spring.

If you require some help in restoring your physical function and getting back to doing the things you love, our team is here for you! We are also implementing all necessary COVID-19 procedures to ensure our clinic is fully safe for everyone.

To make an appointment with our staff, call us at 902-865-8100 or visit our contact page to fill out our online form.

We look forward to welcoming you!

Carpal Tunnel Syndrome: 5 Signs to Look For

cushingkristen1@gmail.com (Kristen Cushing) — Tue, 06 Apr 2021 14:28:46 GMT

Have you started noticing a feeling of numbness, tingling and sometimes pain in your hand and fingers? How about a weakness in your thumb, difficulty gripping and frequently dropping things involuntarily?

If yes, then stay with us. You might be suffering from what’s known as carpal tunnel syndrome.

Today we’ll go over the carpal tunnel symptoms, the five signs to watch out for and the treatment options for this irritating disorder.

What is a Carpal Tunnel Syndrome?

The median nerve travels from your arm to the palm and goes through a narrow passage of ligaments. Carpal tunnel syndrome develops when the surrounding tissues start applying pressure on the nerve.

The median nerve provides sensation to the first four fingers and controls the muscles in the base of your thumb.

There can be many reasons for nerve compression, including heredity, repetitive hand movements and wrist fractures that can narrow the carpal tunnel. Additionally, people with conditions such as diabetes, rheumatoid arthritis and thyroid dysfunction are usually more susceptible.

Studies have found that predominantly its women that suffer from carpal tunnel syndrome. Additionally, it’s seen more often in people whose work involves keeping their hand in an extended or flexed position for long periods.

Usually, the symptoms occur in the dominant hand and are more apparent at night. They can be more prominent while performing certain activities like driving, talking on the phone or working on the computer.

Carpal tunnel symptoms usually develop gradually as the median nerve becomes more damaged.

What Are The 5 Signs to Look For?

Aching near the wrist

Because of the nerve compression, you might be experiencing pain or pressure in the wrist area. Sometimes people complain of a feeling of weakness and swelling even though the latter may not be apparent.

Numbness in the first four fingers

Numbness in the fingers is usually one of the first symptoms, and it may persist for days or weeks. Although it’s mostly harmless, it can become frustrating.

Pins and needles in the fingers

Pins, needles and a tingling feeling in the fingers are typical symptoms. If your pinky finger feels completely normal and the discomfort is only in the other fingers, this is highly suggestive of carpal tunnel syndrome.

Weaker handgrip

Since the median nerve innervates the thenar muscles in the thumb, a weakness in the hand and grip is a typical symptom. It’s known to get worse with time because of the damage to the nerve.

Frequently dropping things

Dropping things usually becomes more apparent sometime after the onset of the other symptoms.

The compression on the nerve causes a gradual atrophy of the thenar muscles, and with time, actions like holding, squeezing, clenching and gripping become weaker.

How Can You Treat It?

The carpal tunnel treatment plans involve non-surgical and surgical methods. Usually, if diagnosed early and your symptoms are mild, non-surgical techniques are sufficient.

These include occupational therapy , specific exercises, wearing a brace and taking anti-inflammatory medications to relieve pain and reduce swelling. You have to abstain from sleeping on your hand or keeping it flexed or extended for too long, along with any activity that worsens your symptoms.

Surgical treatment is usually a last-resort option to prevent irreversible damage to the median nerve from the constant pressure.

Opt For Pain and Discomfort Relief Today!

If you happen to live near Lower Sackville, Nova Scotia, then you’re in luck! Here at emPOWER Physical Rehabilitation, we’ve treated hundreds of patients with carpal tunnel symptoms.

Our occupational therapy experts will help you get back to your everyday tasks and activities and preserve your hand’s strength.

Call us on 902-856-8100 or contact us on our online form today with no obligation!

The Benefits of Prenatal Massage

cushingkristen1@gmail.com (Kristen Cushing) — Thu, 04 Mar 2021 16:35:15 GMT

Massages are commonly perceived as a luxury and something that people schedule when they want to treat themselves. Rarely, if ever, are massages thought of as a form of therapy. However, massage therapy has been proven successful in treating muscle discomfort, various injuries and chronic conditions such as arthritis.

Additionally, pregnant women can also take advantage of massages to provide relief from the many types of discomfort they face. Prenatal massages are a safe and effective way of relieving some of the tension on a woman’s body.

In this article, we’ll cover some of the many symptoms one experiences during pregnancy and review some of the ways a prenatal massage can help.

Common symptoms during pregnancy

Throughout one’s pregnancy, a woman will experience many symptoms that can cause discomfort. Frequent urination, nausea and fatigue are all common symptoms, typically appearing earlier in the pregnancy. However, as the pregnancy progresses and the fetus grows, the extra weight will take an even greater toll on a woman’s body. Musculoskeletal problems become a real issue later in the pregnancy and can cause a woman serious discomfort.

Lower back pain and muscle cramps are common and uncomfortable symptoms that typically occur later in the pregnancy. Swelling of the joints, otherwise known as edema, is caused by the increased pressure on the major blood vessels and reduced circulation. Generally speaking, the later in the pregnancy it is, the more intense the symptoms are likely to become.

How can prenatal massages help?

Prenatal massages are one of the most effective ways to combat the symptoms that come with pregnancy. This safe and effective form of massage therapy helps the woman’s body relax, promotes circulation and decreases muscle tension. The best time for a prenatal massage is in the second or third trimesters, when the majority of the musculoskeletal symptoms arise.

If you are asking, “ What does a prenatal massage consist of? ”, you may be surprised to hear that it is very similar to a typical Swedish massage. The massage therapist will isolate your source of discomfort, and then gently apply pressure to that area in an attempt to break up the tension. The atmosphere will be a calm and relaxing one, similar to a typical massage — and you will feel the same rejuvenating effects afterward.

How a prenatal massage is different

While a prenatal massage is similar in many ways to a typical massage, there are also some obvious differences. What is different about a prenatal massage is that the woman will be lying on her side, rather than on her back. This is to prevent the weight of the fetus and uterus from compressing on blood vessels that travel to the woman’s placenta.

Additionally, deep tissue massages on the legs are prohibited, as pregnant women are prone to blood clots. This intense form of massage therapy can dislodge the clots, so your therapist will mostly focus on the upper body and back.

Schedule your prenatal massage today

Prenatal massages are a safe and natural remedy to the symptoms that accompany pregnancy, especially in the latter half. Instead of simply accepting the discomfort as a part of pregnancy, scheduling an appointment for a prenatal massage can help you enjoy the experience by taking away the physical pain.

Our team of certified massage therapists at Empower Physical Rehabilitation are ready to address your needs and relieve the discomfort associated with your pregnancy. After an initial assessment, you and your massage therapist will create a schedule that fits your needs and treatment goals.

If you are ready to relieve the discomfort associated with pregnancy, call us at 902-865-8100 or fill out our contact form to learn more about our services or to book an appointment today!

How to Find a Physiotherapist That is Right For You

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 01 Feb 2021 18:01:06 GMT

If you suffer from a chronic condition that causes physical discomfort, or you’ve been in an accident and recovering from an injury, then pain management has been your top priority. However, before choosing invasive rehabilitation methods, such as medication, steroid injections, or surgery, consider a holistic approach to treatment.

Physiotherapy is a form of treatment for physical injuries that involves manual manipulation of the body, through stretches, exercises, and massages. A trained physiotherapist will localize the precise location your pain is originating from and perform several techniques in that area. This treatment is a safe and effective way to restore your quality of life and keep your body in optimal shape.

Before making a decision about your health, it is vital to get all the facts and understand the full picture. Read on to fully understand physiotherapy, including what a physiotherapist does during a session.

What is the goal of physiotherapy?

The goal of physiotherapy is rehabilitation and pain management. Whether you are suffering from long-term or acute pain, restoring your range of motion is the ultimate goal. Through various techniques and exercises, physiotherapy will not only help you in the short term, but continued engagement with this treatment will result in long-term results.

Additionally, there are three different areas of physiotherapy. The first is musculoskeletal, which deals with discomfort in the muscles, bones, and injuries that have resulted in decreased mobility. Neurological physiotherapy focuses on disorders of the nervous system, ranging from strokes to Parkinson’s disease. The final area of physiotherapy is cardiothoracic, which focuses on cardio-respiratory disorders ranging from asthma to emphysema.

While choosing to start physiotherapy is a smart decision, make sure to carefully select your physiotherapist. The following tips will lay out the framework for making your decision.

Tip 1: Check their qualifications

The first thing you should do after typing in “best physiotherapist near me,” is checking the qualifications of the professionals you find. In Canada, all physiotherapists must be registered to practice within their respective province or territory. Checking their education history, work experience, and any additional certifications are all good ideas.

Tip 2: Assess treatment methods they offer

After checking their qualifications, you also need to look into the specific treatment methods they offer. Some physiotherapists have specialized in a niche area, such as sports medicine or prenatal care. Additionally, the physiotherapist will typically list the specific techniques and forms of manual manipulations they are trained in. Understanding the strengths and limitations of your prospective physiotherapist is vital to the process of choosing one.

Tip 3: Check out atmosphere & personality

Finally, you should read reviews from current and former patients to get a more intimate view of the physiotherapist you are considering. This will allow you to get a feel for the physiotherapist’s treatment methods and techniques. Additionally, you can schedule an orientation appointment to see what the office is like and meet the physiotherapist in person.

Book your first appointment today!

If you’ve been convinced that physiotherapy is an appropriate treatment method for you, and you’re currently trying to find a physiotherapist , hopefully the above information and tips will lead you in the right direction. This holistic treatment method should be your first choice for pain management and rehabilitation.

The physiotherapists at Empower Physical Rehabilitation, located in Lower Sackville, Nova Scotia, Canada, are ready to meet with you and discuss your needs. After an initial assessment, you and your physiotherapist will create a treatment plan that fits your schedule. Give us a call at 902-865-8100, or visit our website and fill out the contact form today!

Stop Believing These Massage Therapy Myths!

cushingkristen1@gmail.com (Kristen Cushing) — Thu, 10 Dec 2020 16:54:08 GMT

Have you been experiencing body aches? Or maybe you’ve been recovering from a recent bruise or sprain?

Regardless of your situation, you’ve probably been eager for some quick pain relief through means of medication. While conventional treatments typically help in the short-term, they can be a band-aid approach to your pain.

Rather than just patching up the pain, there is another avenue of treatment to consider. Massage therapy has been proven to be very effective at pain relief in the short-term, as well as pain management in the long-term.

What is massage therapy?

Massage therapy is a pain management treatment that involves a certified professional manually manipulating the soft tissues of the body. There are a few different techniques a massage therapist can employ, depending on the severity and location of the pain.

For instance, a deep tissue massage focuses on muscles that are in chronic pain and consists of slow, direct strokes applied with an intense pressure. Conversely, a trigger point massage focuses on an individual muscle in an attempt to relieve knots of tension, or trigger points.

Despite the proven results massage therapy offers, there are still some harmful myths about the practice out there. Before starting treatment, let’s first dispel of these falsehoods so you can gain a better understanding of this therapy.

Myth 1: The effects are temporary

A major myth associated with a therapeutic massage is that its effects are temporary. Many people believe that once the massage is over, the feeling of relaxation and pain relief will dissipate after a few hours. However, this could not be further from the truth.

In fact, massage therapy will actually help “retrain” the body’s muscle memory. While one session has been shown to have a powerful effect on certain muscles, regularly scheduled sessions can be a positive addition to your lifestyle. These massages will result in long-term pain relief by keeping stress levels low and training your muscles to not stiffen up or become tight.

Myth 2: It has to be painful to work

Another common falsehood is that a massage must result in some type of pain, or otherwise it didn’t work. This is another common falsehood, since not feeling sore during or after the massage is completely normal and not indicative of how well it “worked.”

It should be noted that you are inclined to feel a bit of discomfort or soreness, both during and after your first few massage sessions. This is because your body is being manipulated in ways that it hasn’t experienced before. However, the more massage sessions you go to, the less “soreness” you will feel as your muscle memory is established.

Myth 3: All massages are the same

The final myth you should be aware of is that all massages are the same. This is clearly not true, as both deep tissue and trigger point massages have already been mentioned earlier. In addition to these, there are a number of varied massage techniques that may benefit you.

Cupping is a type of therapeutic massage that focuses less on manipulation of the muscles throughout the body, and instead focuses on using cups to help with decreasing pain and increasing blood flow. This is a suitable type of massage for those who do not like being touched all over.

Another massage that many people are probably familiar with is the Swedish massage. This type of full-body massage can last for up to 90 minutes and is perfect for those new to massages, or for those who have many points of tension and pain.

Are you ready for your first massage?

If you’ve been convinced of the benefits of massage therapy, then it’s time to schedule your first session. Whether you are just looking for a means of stress relief or if you have a specific trigger point that is causing you discomfort, massage therapy may offer the right treatment for you!

Our certified massage therapists at Empower Physical Rehabilitation are ready to meet with you and figure out the type of massage most suited to your needs. Call us at 902-865-8100 or visit our website and fill out the contact form to schedule your first appointment!

How To Stay Active This Winter

cushingkristen1@gmail.com (Kristen Cushing) — Fri, 06 Nov 2020 17:40:45 GMT

During the cold winter months, it can be tempting to stay indoors, curl up in comfy clothes and drink hot chocolate by the fire. While this is definitely a perk of wintertime, it's important not to become too complacent during this time of year. Outdoor activity may be limited (especially the farther north you live), but that doesn’t mean you can’t stay active.

Whether it's a short jog, a brisk workout session with your home equipment or a trip to the gym, there are plenty of winter activities that will keep your body healthy and your mind engaged.

Home Gym

When hibernating in the winter, it’s important to keep your body in shape. However, if you aren’t a fan of trekking in workout gear to the gym while the temperature is low, creating a home gym should definitely be at the top of your list.

Before you start this process, it’s important that you designate a space in your home for the equipment. This area should be large enough for you to move about comfortably, and isolated from the rest of the house. You don’t want to be on the treadmill next to the dining room table!

Next, determine your budget and what your fitness goals are. Purchasing a treadmill and some free-standing weights might work for some, while others will want to focus on muscle strength and conditioning by investing in a weight rack and heavier equipment.

Regardless of the amount you spend, the goal is to keep you moving during the winter. Even if it's just a few sets of weights and a yoga mat, your home gym should be a place designated for some physical movement, whatever form that might take.

Adapt to the Environment

In North America, winter generally starts in December and lasts through February. While this time of year is characterized by colder temperatures and less daylight, this is often an understatement of a typical Canada winter. Temperatures can drop to -20 in some areas and heavy snowfall is common throughout the season.

Dressing properly for the weather when outside is important if you decide to go on a quick run or engage in some physical activity. Layering your clothing is a good technique to ensure your body is trapping as much heat as possible. In addition, you should adjust your schedule to daylight hours by getting outdoors in the morning when it’s lighter, rather than after work in the dark.

Outdoor Winter Fun

In the winter months, engaging in physical activity outdoors can be difficult when the temperature is so low. However, you can still stay active and utilize the outdoors to do so by finding a fun, winter activity.

Snowboarding, skiing, ice hockey, or skating are good examples of sports and recreational activities to do in the winter. Not only will you stay in shape, but you’ll have fun doing it!

Work Out Together

Staying active during the winter is vital to maintaining your health, physically and mentally. Even though it isn’t easy, that doesn’t mean you have to go at it alone. Find a friend, colleague, family member, or someone close to you that would be interested in working out together.

You should then set yourself up on a schedule with your partner and choose a destination and activity for the day, Maybe you will head to the gym together, go on a run, or work out in each other’s homes. Regardless of the activity, finding a workout buddy will make the experience much more enjoyable.

Stay Active With the Professionals

Although there are many winter activities you can do to stay active, whether it be by yourself or with a partner, another option is visiting a physiotherapist on a regular basis. A licenced, trained professional will help restore the range of motion in your joints, keep your body limber and set up a schedule for you to follow during the week.

Empower Physical Rehabilitation, located in Lower Sackville, NS can help you do just that. Call us at 902-865-8100 or visit our website and fill out our contact form to get in touch!

Common Causes of Knee Pain

cushingkristen1@gmail.com (Kristen Cushing) — Mon, 05 Oct 2020 15:42:00 GMT

Have you had difficulty walking or climbing stairs recently? Are your knees the culprit behind your discomfort?

There are many knee pain causes, such as injury to the area or arthritis as a result of age and overuse. However, it’s important to determine exactly what is causing your knee pain so you can be equipped to treat it properly.

Let’s take a look at the possible causes of your knee pain before exploring a proven treatment method: physiotherapy.

Knee Injuries

Injury to the tendons, muscles or bones of the knee is one of the most common causes of knee pain. An ACL tear, for instance, is when one of the four ligaments connecting the shinbone to the thigh bone is severed. This specific injury is most common in athletes, as a result of their constant back-and-forth movement and rapid change in direction.

Similar to an ACL tear, a torn meniscus occurs mainly in athletes as a result of sudden movement or jerking of the body in a different direction than the knee is facing. The cartilage that is in between the shinbone and the thigh bone gets torn, leading to substantial pain and lack of mobility. In some cases, a torn meniscus can happen in older adults who have age-related degeneration of the knee.

A fracture of the bones in the knee, such as the patella (kneecap), is more serious than a muscle injury and almost always requires surgery. An injury to this extent is usually the result of a motor vehicle accident or a serious fall. Again, individuals in a higher age bracket who have a degenerative disease, such as osteoporosis, can sustain a fracture by simply moving the wrong way.

Arthritis of the knee

While an injury to the bones or tendons are common knee pain causes (and typically occur in athletes or physically active people), arthritis pain is the chief source of knee discomfort in older adults. Osteoarthritis is the most common form of arthritis and occurs as a result of wear-and-tear of the knee after decades of use. Eventually, the cartilage between the bones will start to deteriorate and cause pain and swelling.

Rheumatoid arthritis is another type of arthritis that is much more serious and painful, since it is technically classified as an autoimmune condition. Those who suffer from this disease can be of any age and may present with joint pain throughout their body, from their wrists to their knees.

How physiotherapy can help

Treating knee pain is commonly addressed with a step-by-step approach that involves isolating the cause and determining an appropriate treatment method. While there are a variety of medications and surgeries that are effective, many opt for a less invasive and more holistic treatment plan. Physiotherapy has emerged as a top choice for individuals in the latter category, as it is a healthcare profession that is dedicated to the prevention, restoration and long-term care of its patients.

A physiotherapist will pinpoint the exact cause of the knee injury and create a personalized treatment plan aimed at pain relief and restoration of the knee. Manual therapy, such as joint manipulation, will usually be the physiotherapist’s first attempt at isolating and relieving acute pain. In the case of knee pain, the physiotherapist will perform a combination of manual techniques such as massaging, rotating and stretching the knee joint to improve mobility and reduce pain.

Therapeutic ultrasound is another form of treatment that involves the physiotherapist massaging a special gel onto the affected knee before applying an ultrasound probe to the area. The heat from the probe will increase blood flow, reduce inflammation and promote healing.

Physiotherapists may also employ electrical stimulation to reduce knee pain in the short-term. Although it might be scary-sounding, this treatment is very safe and virtually painless. The physiotherapist will use a device, such as a TENS machine, to deliver small electrical pulses to the area of your knee in pain. It is believed that these impulses will block the pain receptors from sending signals to your brain, thus relieving pain.

Your first session

If you’re considering physiotherapy to relieve your knee pain, you should be prepared for what your first session will look and feel like. After you describe the extent and severity of your knee pain, along with any other health conditions that may impact treatment, your physiotherapist will perform an assessment to determine mobility and pain levels.

Following the initial assessment, your physiotherapist will work with you to come up with a treatment plan that takes your needs and goals into consideration. Pain relief will always be the priority, but your physiotherapist will also suggest a plan that includes exercises to prevent further injuries.

Finding a physiotherapist

Now that you have all the information on knee pain causes and how physiotherapy can help, it’s time to find a physiotherapist and start treatment.

Located in Lower Sackville, NS, Empower Physical Rehabilitation will help you achieve your treatment goals. Our certified physiotherapists will work with you at every step of the way, ensuring you feel comfortable throughout the entire process.

Call us at 902-865-8100 or visit our website and fill out our contact form to get in touch with our team today!

The Top Benefits of Physiotherapy

cushingkristen1@gmail.com (Kristen Cushing) — Fri, 11 Sep 2020 14:11:06 GMT

Physiotherapy empowers you throughout your recovery and beyond. It can be highly beneficial for individuals of all ages — from those experiencing recent injuries to those with more chronic conditions.

It can further encourage you to move — without pain holding you back — as well as help you return to your regular activities and function.

And perhaps you’ve been looking into physiotherapy to help reduce your pain and improve your movement patterns. Yet, you’ve never been to physio. So, what are the benefits? How can physiotherapy help you?

Physiotherapy Explained

Physiotherapists help maintain and improve health through custom treatment plans. They help individuals of all ages, including those with injuries, illnesses and disabilities. Physiotherapy treatment plans typically include prescribed exercises, manual therapies, education and advice.

Throughout physiotherapy treatment, you — the patient — are involved in your own care and treatment. Your goals are included in your treatment plan. You also must actively participate in your treatment, such as performing prescribed exercises, to achieve success.

5 Benefits of Physiotherapy

There are various benefits of physiotherapy treatment. The top 5 benefits of physiotherapy include:

1. It reduces pain without surgery.

While some healthcare professionals may be eager to recommend surgery, physiotherapy provides a non-invasive, drug-free and non-surgical option to manage and eliminate your pain. Typically, physiotherapy is recommended before surgery is considered an option. However, some patients are given a choice.

2. It provides a personalized approach.

Healing is never one-size-fits-all. Physiotherapy involves customized and individualized treatment plans suited to you, your needs and your goals.

For example, if you want to get back to your sport of choice, your treatment plan is tailored specifically to this goal. Toward the end of your treatment, exercises relating to your sport or activity are included to ensure you have a safe return to the field or court.

3. It prevents future injuries.

Do you have a recurring and nagging injury? Physio can help!

Physiotherapy treatment partially focuses on recovery, but it also focuses on future prevention. Physiotherapy works to build strength and flexibility at vulnerable and affected joints. In turn, this means you come back stronger than ever. It also means you are less likely to experience the same injury again.

4. It can improve your mobility and strength.

Exercise is a key piece in physiotherapy. In fact, physio is rooted in the idea that movement helps heal the body and improves health.

Your physiotherapy, as part of your treatment plan, provides strengthening and flexibility exercises specific to you and your condition. As a result, you experience improved mobility and strength after physio treatment.

5. It can fix problematic movement patterns.

You may have gait issues or abnormal movement patterns that you aren’t even aware of. Luckily, through your physiotherapy assessment, your physio is able to pinpoint these discrepancies and prescribe exercises and other modalities to help fix them.

Start Benefiting From Physiotherapy Today!

Are you experiencing pain? Or do you have a recent injury that just won’t quit? At Empower Physical Rehabilitation in Sackville, Nova Scotia, our experienced team is ready to help.

Through a proper physio assessment, we can help determine your strengths and weaknesses. From there, we create a customized treatment plan to address your issues, as well as help you work toward your goals.

Get ready to become empowered and start living your life — free from pain. Call us at 902-865-8100 to book your appointment today. We look forward to meeting you and helping you achieve your goals and more!

Hand/Finger Exercises You Can Do At Home

cushingkristen1@gmail.com (Kristen Cushing) — Fri, 11 Sep 2020 14:06:29 GMT

If you work around a computer all day or use your hands as a part of your work routine, chances are you’ll experience some soreness and tenderness at some point.

To keep yourself productive and most importantly, comfortable, here are some hand/finger exercises you can do at home:

Fist and Release

This is a simple exercise you can do for about 5 minutes to stretch your fingers to release tension, strengthen them and increase your range of motion. It can also help you to unwind and de-stress.

Step 1: Relax your right arm completely. Exhale with your five fingers spread as far apart as comfortably possible. This is your starting position.

Step 2: Inhale and curl your fingers into a gentle fist, wrapping your thumb around your fingers.

Step 3: Hold the fist for 30-60 seconds.

Step 4: Inhale while gently releasing your fingers to the starting position.

Step 5: Repeat up to 5 times.

Step 6: Switch to the left hand and follow steps 1 through 5.

Flat Palm Stretch

This exercise is especially good for persons who use a keyboard and mouse all day. It helps to relieve soreness and increase your range of motion.

Step 1: Lay your right palm flat on your desk.

Step 2: Gently bend your fingers at the joints to raise them slightly off the desk. This is your starting position.

Step 3: Gently straighten your fingers to lay your palm flat once more without exerting too much force.

Step 4: Hold this position for 30 to 60 seconds

Step 5: Repeat up to 5 times.

Step 6: Switch to the left arm and follow steps 1 through 5.

Wrist Stretch and Circles

Your wrists tend to get sore and stiff just as your fingers do and can become painful is not addressed.

Step 1: Stretch your right arm out in front of you at a 90° angle to your body. This is your starting position.

Step 2: Bend your hand downward at the wrist so that your palm faces your body.

Step 3: Use your left hand to gently press the back of your right hand to give it a good stretch. This should not be painful. Hold for 10 seconds and repeat 3 times.

Step 4: Gently curl your fingers to create a fist.

Step 5: Slowly rotate your fist by rotating your wrist in a clockwise direction for 15-20 seconds Repeat in a counter-clockwise direction.

Step 6: Repeat steps 1 through 5 with your left hand.

Finger Bends

Finger bends are a great way to relieve pain and relieve tension in the fingers.

Step 1: Extend your five fingers on your right hand as far apart as is comfortable. This is your starting position.

Step 2: Bend your thumb downwards to touch your palm and hold for 10 seconds. Release and return to the starting position.

Step 3: Bend your pointer finger downwards to touch your palm. Hold for about 10 seconds before straightening and returning to the starting position.

Step 4: Repeat with your remaining three fingers.

Step 5: Switch to your left hand and repeat steps 1 through 4.

The “O”

Making the “o” can help to reduce stiffness and increase your range of motion.

Step 1: Extend the five fingers of your right hand as wide as is comfortable. This is your starting position.

Step 2: Curve your fingers slightly until they touch to form an “O”

Step 3: Hold this position for about 10-15 seconds before returning to the starting position.

Step 4: Repeat steps 1 through 3 with your left hand.

Finger Raises

Finger raises are a good way to stretch your fingers and avoid stiffness.

Step 1: Lay your right hand flat on its palm on a level surface like a desk, table, or counter. This is your starting position.

Step 2: In a slow controlled motion, lift your palm off the surface without raising the rest of your hand. Hold for 5-10 seconds before returning to your starting position.

Step 3: Repeat with your remaining fingers.

Step 4: Raise all 5 fingers off the surface without lifting your palm off the table. Hold for 5-10 seconds.

Step 5: Switch to your left hand and repeat steps 1 through 4.

Contact Us

We hope each of these exercises will help you get your hands back into shape! As many of us have shifted towards working from home, we know many of us can benefit from exercising every part of the body.

To learn more about our services or how we can help provide you with quality physical care, contact our team at Empower Physical Rehabilitation today!

COVID-19: How To Work From Home Without Back Pain

cushingkristen1@gmail.com (Kristen Cushing) — Fri, 11 Sep 2020 13:59:16 GMT

Due to recent changes in our working environment, many of us have found ourselves leaving the office and instead spending time working from home. For those who have worked with this arrangement before, you'll know that it's important for employees to take the time to organize their working space. This doesn't just mean setting up a remote laptop to keep in touch with colleagues, but also taking steps to ensure that your working space is designed to support your spinal health and prioritize your physical well-being.

If you don't take the steps required to establish a safe and supportive working environment, you might find that you’ll begin to suffer from back ache or pain. Similarly, existing back issues can be exacerbated by working conditions that are unfavourable. With a few adjustments and a bit of preparation, however, you can ensure that you’re taking good care of your back and can work seamlessly from home.

How can you look after your back health at home?

Even while working at the office, which usually has ergonomically designed spaces with the appropriate desk equipment, employees still often find that their back can become affected by spending long hours in a single sitting position. While working from home, it's even more important to ensure that your working space is designed to support you and your body, rather than causing or increasing any health issues.

This can be achieved by setting up a designated workspace, with a supportive desk chair and a computer monitor positioned at the right height. Your device should be at eye-level to ensure that you don't have to strain to look at the screen. You should also sit with your back against the chair and keep your feet flat on the floor.

These adaptations might not seem intuitive at first, if you're used to sitting in a more hunched position. However, they can help to support your back and avoid any problems down the line.

How can you work efficiently from home?

Looking after your spinal health can be incorporated into practices that allow you to be more efficient while working at home. For example, it's a good idea to take regular stretching breaks while you're working. These scheduled pauses allow you to physically move your body and thereby eliminate the chance of strain and pain caused by sitting in one position for too long. In addition, these breaks will allow you to take your attention away from work and relax your mind, which will also improve your overall well-being.

You can also make sure to avoid working in bed, which can seem like a tempting choice when you don't have meetings to attend face-to-face. Choosing to avoid working in bed will allow you to ensure that you're not selecting a position that will put pressure on your back. This will also allow you to work from a designated area in your home, which can help you to draw the line between your working and home life.

How can I stay motivated working at home?

If you're not used to working from home, you might have found the change quite jarring. It can be tempting to ditch the desk and chair completely and just spend your day on the sofa, but often the alternative options at home can compromise your posture and cause aches and pains in your back.

If you want a change of scene, perhaps choose to stand up to work sometimes with the help of a standing desk. These devices can provide a welcome change in your working day, without compromising your spinal health and support. By planning these adjustments in advance, you can help to create a dynamic working environment at home that keeps you on task without causing any back issues.

How can Empower Physical Rehabilitation help?

If you're suffering from any discomfort in your back from your working set-up, our team at Empower can help you to take the next steps to improve your health and quality of life.

If you'd like to know more about our wide range of therapies, from physiotherapy and massage therapy to our unique specialization in workplace solutions, reach out to us today. Call us at 902-865-8100 or use the contact form .

The importance of a good posture

Mon, 20 Nov 2017 01:16:00 GMT

by Lorraine Breau-Thompson, PT

Although we don’t have to walk around with a book balanced on our head, our elders were right on the importance of a good posture. Ideally, in the standing position, we would like to see a line drawn straight down from our ear over the shoulder then the hip and ankle. A good way to see if your standing posture is close to this position is to check in a mirror or to ask someone to take your photo. An ideal posture keeps our muscles at an optimal length and reduces stress on our joints. This applies to our standing, sitting and lying postures.

Some ways to make it easier to keep our body in good alignment is to keep a good balance of muscle strength and flexibility. Changing positions frequently when doing a static task will help prevent the gradual give into gravity. When possible, try to avoid carrying heavy objects for prolonged periods without taking a break. Do your best to keep the object close to your center of gravity in order to avoid being bent too far forward. Choose a well-fitted backpack so that you don’t round your shoulders forward to keep the weight from pulling you back. When sitting, choose well-supported chairs that will keep the spine in good alignment. Soft padded sofas are usually more comfortable but are often not favorable for the spine.

There are many positive outcomes from having a good posture. This will help prevent injuries or pain syndromes by avoiding constant stress on the tissues. An erect posture helps with breathing as it allows the ribcage to expand fully. Falls could be prevented by keeping our center of gravity more centered. Although it is work to keep an erect posture, it helps keep our core muscles in check. It will also enhance sport performance as muscles will be in an ideal position to fire. Last but not least, a good posture will give you a healthy, confident appearance and will make you look taller!

To learn more, please feel free to contact Empower Physical Rehabilitation at 902-865-8100.

Fitness Goal Setting – Why Wait until January 1st?

Mon, 18 Sep 2017 01:31:00 GMT

by Lorraine Breau-Thompson, PT

Many great plans are made on January first each year but these are not always successful. Fall is a great season for goal setting as we cannot yet blame delays on snow, cold weather, icy sidewalks, and the excuse list goes on! If you begin an exercise routine now, it can become part of your daily ritual by the time winter arrives.

In early fall, the weather is generally perfect for most activities. It’s a great time to go for a walk, hike, go in-line skating or to play tennis for example. If you’re not a fan of the outdoors, community exercise classes often begin in September. Signing up for an activity with a friend is fun and keeps us more accountable for attending.

Your fitness goals don’t have to be related to a particular sport. Gardening, raking leaves, cleaning out the shed are all activities that require the use of many muscle groups and get your heart rate up . Although they are often viewed as a chore, it is very rewarding to look back later in the day to see what you have accomplished both in your yard and for your body.

Fitness goals often go beyond how we feel but also how we look. A few pounds can be shed and muscles become more toned through exercise. In the next three months, you are likely to see many friends and family members. Get in shape for the holiday season gatherings and celebrations now!

This year, your New Year’s resolution could start on September 22nd!

To learn more, please feel free to contact Empower Physical Rehabilitation at 902-865-8100.

A ‘Back Healthy’ Day at the Beach

Sat, 19 Aug 2017 15:44:00 GMT

by Lorraine Breau-Thompson, PT

The nice weather is here and we should take advantage of the beautiful local beaches when we can. The warmth of the sand and the sound of the waves create a very relaxing atmosphere which is good for our physical and mental well-being. No beach day is complete without a walk along the water's edge or even a little swim – refreshing! If you suffer from low back pain, here are a few tips to make your day more enjoyable:

– Depending on the distance you will need to travel, you may want to stop half way and have a little stretch break so that you aren't too sore when you get to the beach.
– If you have to walk a fair distance from your vehicle to a spot on the beach, carry only what you need and make a second trip to the car if needed. Try to keep the load you carry even on both sides or use a backpack to keep the load central.
– You might want to leave your cooler in the car and walk back to get your lunch later. This will encourage you to take a walk during your stay which your back will likely appreciate.
– If you like to read when at the beach, bring along a beach chair so that your back is supported. Make sure to get up and go for a walk (or at least stand and stretch) every half hour.
– If a great beach day for you means to lie on the sand and sunbathe, take advantage of the moldable sand to help support your head, back and legs as much as possible.
– When you go for a walk on the beach, try to mainly walk on the hard firm sand, preferably where it is less slanted. This will limit some twisting and side bending of the trunk.
– The strength of the waves and undercurrent is also something to keep in mind when walking in the water as you can be thrown off balance or tense your back muscles to hold yourself up.
– For most people suffering from low back pain, swimming is a great form of exercise. Be mindful of the buoyancy of the salt water. It will often make swimming a little easier and you might not realize how much exercise you have actually done until later. Have a towel nearby to warm you up and avoid shivering and tensing your muscles for a long time.

I hope these tips will help you to go out and enjoy a day at the beach!

To learn more, please feel free to contact Empower Physical Rehabilitation at 902-865- 8100.

What is a tennis elbow?

Mon, 12 Jun 2017 02:15:00 GMT

by Lorraine Breau-Thompson, PT

Lateral epicondylitis, also known as tennis elbow, refers to inflammation of a wrist extensor tendon attaching from the outside of the elbow down to the hand. It usually presents as local elbow pain which can radiate into the forearm. The function of the muscle is to extend the wrist (movement toward the back of the hand) as when tennis players do a backhand swing with their racquet. During this quick connection of the ball with the racquet, the wrist extensor muscles make a powerful contraction which can cause micro tears at the elbow attachment. Most people who present with this injury have never played tennis. It is also commonly brought on with repetitive wrist action, whether during sport, work or daily activities. A hard strike to the lateral elbow can also start an inflammatory reaction, especially if directed to a specific point of the elbow.

Tennis elbow is typically treated with the use of ice, rest from the aggravating activity, gentle stretches, massage, electrical modalities and anti-inflammatory medication ( if your doctor advises you to take these). As your pain settles, your health care practitioner can teach you exercises to assist in your recovery. A tennis elbow brace is often helpful in reducing pain when having to use your hand. In order to avoid developing a tennis elbow, vary your activities when possible to avoid repeatedly using the same muscles.

To learn more about this and other conditions, please feel free to contact Empower Physical Rehabilitation at 902-865- 8100.

What is the rotator cuff?

Tue, 31 Jan 2017 01:02:00 GMT

by Lorraine Breau-Thompson, PT

The rotator cuff consists of a group of four muscles that originate from the scapula (shoulder blade) and attach to the front of the shoulder. More specifically, they are the supraspinatus, infraspinatus, subscapularis and teres minor. The function of these muscles is to keep the ball of the humerus (long bone in the upper arm) tight in the socket of the scapula. When they contract, they will assist in either rotating or lifting the arm. In our practice, we commonly see people with a rotator cuff tendinitis for example. This refers to the inflammation of one or more of the rotator cuff tendons, usually caused by a fall, repetitive overhead use or a strain to the shoulder. Unfortunately, many people omit strengthening these muscles during their workouts, leading to a muscle imbalance. If the rotator cuff muscles get weak relative to the other shoulder muscles, the surrounding shoulder musculature can over-power them and change the pivot point at the ball and socket joint, leading to injury. Keeping this in mind will help prevent injuries and allow for better shoulder stability so that the other shoulder muscles can also get stronger.

For further information on how you can help keep the muscles balanced in your shoulders call Empower Physical Rehabilitation at 902-865-8100.

Tips for Fall Yard Work

Tue, 25 Oct 2016 16:08:00 GMT

by Tyler Ravlo, PT

Fall in Nova Scotia may be the most beautiful time of the year. Along with its beauty, it also brings lots of yard work, whether it’s raking, fertilizing or winterizing the garden, these activities can push an already sore back or shoulder over the edge. A few simple tips can help you enjoy these activities pain free.

When you are raking leaves, try to keep the strokes short . Avoid overreaching and twisting and activate your core, make sure to let your legs do most of the work .

If you have to lift bags of fertilizer or leaves, make sure to bend at the knees , hold it in close to your body, activate your core and again, let your legs do the work. Your legs are the strongest part of your body so put them to use!

Weeding/winterizing the garden can mean spending a lot of time bent forward on your knees. A good way to avoid being in this position for too long is to set a timer for 20-30 minutes. When it goes off, stand up and stretch , move around a bit then re-set the timer and get back to it. Also visualize a square that you can easily reach everything inside of. When you have finished that square, move and visualize another one. This will help you avoid overreaching and twisting.

Most importantly, listen to your body and don’t be afraid to take breaks . Pain doesn’t mean you’re causing damage but it does mean your body does not like something about the position you are in or activity you are doing. If your pain levels are increasing, stop what you are doing, think about how you are doing it and the posture you are using. If you are not able to find a way to do it with minimal levels of discomfort, walk away from it and mention it to your therapist next time you see them.

Now get out there and enjoy the fall weather before the snow starts to fall!

For further information on how you can stay injury free this fall call Empower Physical Rehabilitation at 902-865-8100.

OSTEOPOROSIS – “the silent thief”

Tue, 06 Sep 2016 14:38:00 GMT

by Lorraine Breau-Thompson, PT

Osteoporosis is a condition where our bones become more porous and therefore less dense. This can eventually lead to fractures, commonly seen in the hip, spine, shoulder and forearm. It is often referred to as being the “silent thief” as calcium is stolen away from the bones with up to two thirds of spine fractures going undetected.

The incidence of osteoporosis typically increases with age but can occur in the younger population with certain health conditions. The risk of having osteoporosis is greater if you have had a fragility fracture, have a parent who has suffered a hip fracture, use glucocorticoids, have rheumatoid arthritis, high alcohol intake or are currently smoking.

Ill effects of this disease can be curtailed with a good diet which includes sufficient calcium and vitamin D for your age, regular exercise including 150 minutes of moderate intensity aerobic exercise, strength training at least twice weekly, 15-20 minutes of daily balance exercises, and back extensor strengthening exercises.

I have recently completed the Bone Fit Program through Osteoporosis Canada and have prepared some educational presentations. This fall, I will be presenting at various locations in the Sackville area. If you are interested in attending a lecture or would like to have one done in your area, please do not hesitate to contact me.

Finding the Time for Exercise

Mon, 04 Apr 2016 13:50:00 GMT

by Lorraine Breau-Thompson, PT

As we all know, exercise is very important to our physical and mental well-being. When it is not already part of our daily routine, getting started can be challenging. It is easy to find excuses why we don’t have the time for anything extra in our day, especially with the realities of work, child-rearing, housework, energy levels, etc.

Exercise doesn’t have to be an organised class or gym routine. It can be added in as simply as walking a little extra, such as parking farther from the door when going somewhere, walking during your lunch break or perhaps even convincing co-workers to walk during a meeting. If you are at home with young children, try going for a nice walk or run with the stroller, a bike ride or pulling them in a sled. This will also show them the pleasure of an active lifestyle. There are many television and on-line exercise programs to suit all interests. Some like to purchase DVDs or even just make up their own routine based on exercises they have enjoyed in the past. Exercise does not always need structure. You might need to shovel snow, mow the lawn, run a lot of errands on a given day. Some people like keeping exercise elastic bands tied to a door or railing in plain sight so that they will do a few exercises whenever they walk by it. Others will practice standing on one foot or doing squats while talking on the phone or waiting for water to boil in the kitchen. If you are forced to be more sedentary due to an injury or medical condition, you can usually still do gentle exercises while sitting (unless your medical doctor has instructed you not to).

Whatever the motivating factor, try to squeeze in a few extra movements in your day – you will feel great for doing it!

Getting Ready for the Holidays

Mon, 07 Dec 2015 14:44:00 GMT

by Lorraine Breau-Thompson, PT

The month of December can be hectic for many as we get busy decorating, shopping, baking, gift wrapping and socializing. Of course these are activities that we do all year long but usually not all at once.

Depending on where and how you store your winter decorations, you may have to climb up a ladder or squeeze in a small area to retrieve boxes. Be careful when lifting larger bins. Even when not heavy, their size can make lifting awkward, causing you to twist or arch your back. If the boxes are large, it is best to lift with a second person when possible. It is always best to make many trips to a room than to carry a heavy load all at once. If you are prone to having shoulder or neck problems , alternate overhead decorating with activities below shoulder level. Do your gift wrapping on a large table so that you can move around and avoid prolonged bending and twisting. Doing this on the floor always seems like a good idea at the time but this often causes recurring low back pain for many every year! When baking, squat to lift heavy bags of flour and mix, chop, stir at an appropriate work surface height for your stature. A countertop which is too high can lead to shoulder pain for example. It is a very important time to keep up your energy by getting proper rest , exercise and nutrition . This will make the rest of the activities so much more enjoyable!

Happy Holidays from all of us at Empower Physical Rehabilitation!

Raking Leaves

Thu, 05 Nov 2015 14:05:00 GMT

by Mike Landry, PT

Autumn is a beautiful time of year, however, that beauty quickly turns to increased demands for work around the yard. Raking leaves can be a good source of exercise but is not without risk of injury to the back or arms.

Here are a few tips to help you stay injury free around the yard this season.

For further information on how you can stay injury free this fall call Empower Physical Rehabilitation at 865-8100.

What is the “core” ?

Mon, 13 Apr 2015 14:00:00 GMT

by Lorraine Breau-Thompson, PT

Over the past few years, you may have heard people talking about strengthening their “core”. The core is defined as the muscles in our body that are the closest to our center (our core), running from our pelvis up the length of our torso. The abdominal muscles are part of the core musculature but the muscles in the pelvic floor, the back (erector spinae, multifidii) and the diaphragm are also included. The muscles around the hips are often considered in the core muscle groups.

Strength in these muscles is very important in stabilising your spine whether you are just sitting or are in motion. When these muscles are engaged, it gives a solid base of support for more powerful use of the arms and legs. This helps improve athletic performance but also any usual activities we do at work or at home such as scraping the ice from our car windshield or when stirring batter in a bowl. Other benefits of a strong core include having a better posture and often decreased low back pain as the ability to protect the spine is greater when you are stronger and more stable.

There are many exercises designed to strengthen the core. First, you must learn to activate your abdominals by pulling your belly button in toward the spine, without holding your breath. This will contract many of the trunk muscles and stabilise the trunk. One of the more popular core exercises is the “plank” where you support yourself on your forearms and balls of your feet (facing the floor) while keeping your body as straight as a board. Try to keep this position as long as you can without moving your trunk (arching your back could cause some pain). You can consult a physiotherapist for safe core exercises that would be beneficial for you!

Benefits of Massage Therapy

Fri, 13 Mar 2015 13:39:00 GMT

by Jennifer Smith, MT

Massage therapy is the manipulation of soft tissue such as muscles, tendons, ligaments and connective tissue. The benefits are numerous but the most common reason people seek massage therapy is muscle pain and tension. Other benefits include increasing joint range of motion, improving circulation, reducing pain and decreasing stress.

Massage therapy is able to improve or reduce symptoms of many common illnesses or injuries such as

Massage therapy should also be a part of a preventative care plan. When muscles are healthy and have proper range of motion they are less susceptible to injury.

Please talk to your registered massage therapist about any conditions you have and where you are experiencing pain or discomfort in order to get the most out of your massage treatment.

Travelling Tips for People with Low Back Pain

Wed, 04 Feb 2015 13:54:00 GMT

by Lorraine Breau-Thompson, PT

Many people make plans to travel but don’t always anticipate having to do it while experiencing low back pain. There are a few things we can do to decrease the stress on our back and to make our trip more comfortable.

If travelling by car, it is recommended that you make frequent stops so that you can get out and move. A few stretches and a short walk can keep you comfortable for longer. Make sure that your vehicle has adequate lumbar support for your body type. If you need a little more, you can either roll up a towel or place a small pillow in the small of your back. Adjust your seat to support your best posture. If you are not driving, you can try to change the position in which you are sitting, and perhaps try doing a few exercises such as tightening the muscles in your buttocks and bending and straightening your legs. It is good to move as much as possible. Pack a few plastic bags so that you can ice your back if needed. Disposable heat pads are also available if heat works best for you.

If travelling by plane, the same rules can apply however you will be able to move more freely once you are permitted to remove your seatbelt. You might be able to take a short walk up the aisle. You can simply roll up your jacket or a blanket and place behind your low back as bringing an extra pillow is not always convenient. If possible, use a suitcase with wheels so that you can wheel it instead of carrying. Bend your knees when you are about to lift your suitcase and avoid twisting. If needed, ask for help to lift your bags onto or from an elevated surface. Try to limit the weight and quantity of luggage.

There are many other forms of travel but many of these same principles can be applied. With a little planning and patience, your back will feel better once you arrive to your destination, making your trip more enjoyable.

Snow Shoveling Tips

Wed, 14 Jan 2015 00:17:00 GMT

by Lorraine Breau-Thompson, PT

It’s that time of year again! The snow comes and we get our shovels out. For most of us, shoveling is mainly a winter activity. Our body isn’t used to the repetitive bending, scooping and lifting. In order to help prevent injuries, there are a few tactics that can help.

1. Before you get started, warm up by going for a short walk and do light stretches.
2. Use a light-weight shovel with an ergonomic handle when available. If there isn’t a lot of snow, try to push it instead of lifting it.
3. Scoop small amounts of snow at a time so that the shovelful isn’t too heavy. Make sure to bend your knees and to lift with your legs to avoid straining your back.
4. Instead of twisting to throw the snow behind you, turn to face the direction you can most easily deposit the snow. Plan where you will place the snow so that you don’t have to move it twice.
5. Rest when you feel the need by taking micro breaks. Make sure to keep well hydrated and to stretch as needed. Listen to your body if your muscles are getting tired and pay attention to any signs of cardiac distress such as shortness of breath, chest pain, light-headedness.
6. Keep active all year long so that your muscles are strong and that you have good aerobic fitness. You can use shoveling as part of your exercise for the day. Dress appropriately and enjoy the fresh air!

The Benefits of Walking

Wed, 03 Dec 2014 14:47:00 GMT

by Lorraine Breau-Thompson, PT

Walking is a wonderful form of exercise that can help you feel better and be healthier. It improves your physical, psychological and social well-being. Walking is a great aerobic exercise that reduces the risk of chronic heart conditions, stroke and type II diabetes. Regular walking can reduce or help manage the risk of heart disease and stroke by reducing or controlling high blood pressure. It can also reduce the risk of developing type II diabetes by helping you absorb glucose. Walking also helps tone the muscles in your legs, helps improve balance and coordination, and is a good weight-bearing activity to stimulate your bones and joints to battle osteoporosis. It is also a great aerobic activity if you are either trying to lose or simply maintain a healthy weight. Did you know that walking 30 minutes at a moderate pace will burn 148 calories in a person weighing 150 lbs? Half an hour goes by very quickly when chatting with a friend or listening to music along the way! It is low impact, free and can be done anywhere and at any time (unless an injury or disability prevents you). Walking outside has the added benefits of absorbing vitamin D and it was shown that walking near trees will also boost your mood by decreasing stress and anxiety. Researchers from Stanford University have found that walking, whether outdoors or on a treadmill significantly increases creative thinking. As you can see, there are many benefits of walking!