May Newsletter
When was the last time you suffered an injury? Did you feel like your whole life had to come to a standstill while you worked through your recovery? While physiotherapy at Ability Physiotherapy is a great way to rehabilitate after an injury, we know that preventing an injury is even better — and our physiotherapists are here to show you how!
But first, let’s all get on the same page about what an injury is. For many, “injury” conjures up major traumas: a sprained ankle or a broken bone. But minor injuries can be impactful, too.
For example, repetitive stress injuries are often the culprits behind those mysterious aches and pains you might experience from time to time. While you might be tempted to pass them off as just a nuisance, they’re not something you have to live with. More than that, because they weaken your muscles and can throw off your biomechanics, they can set you up for a more serious injury.
Your best bet is to work to prevent injuries as much as possible. Below, our physiotherapists share some of their favorite tips for avoiding an injury — including some of the ways we can help!
Seven Ways to Prevent Injuries Now
1. Sleep
Getting a full night’s sleep is one of the best things you can do to keep yourself free from injury, so practice good sleep hygiene (such as avoiding using screens before bed) and aim for 7-9 hours a night.
2. Hydrate
Like sleep, staying hydrated is crucial to a healthy, injury-free lifestyle. While needs vary from person to person, 4-6 glasses a day is a good ballpark.
3. Eat Well
Make sure you’re eating properly for your needs, especially if you live an active lifestyle. Opt for nutrient-rich foods like fruits and vegetables, whole grains, and lean meats.
4. Warm Up
Don’t skip a good 10-minute warmup before engaging in physical activity – and we don’t just mean workouts, either. Perform a mobility routine before engaging in physically demanding jobs and recreation, whether you’re clocking in at a construction site or spending the afternoon weeding your garden.
5. Get Strong
Incorporate strength training into your workout routines to help keep your body aligned and protect your bones and joints when you get moving.
6. Use the Right Equipment
Using improper equipment can lead to ergonomic strains and outright injuries. If you’re riding a bike, wear a helmet. If you’re doing yard work, choose tools that fit your hands and body.
7. Know Your Limits
While it’s great to be enthusiastic about a new hobby or workout program, it’s also important not to do too much too soon.
Take Injury Prevention a Step Further With Physiotherapy
Physiotherapy isn’t just about recovering from injuries. In fact, injury prevention is a key component of our rehabilitation program. But did you know you can work with us to prevent an injury before it happens?
The Ability Physiotherapy physiotherapists can offer their expertise to help you maximize those seven injury prevention tips above. Here’s a sample of all that we can do:
Comprehensive Prevention Screens: We can run you through several movement screens to help identify areas of weakness, impairment, or imbalance that might lead to injuries down the line. We’ll evaluate your body’s biomechanics as you walk, run, or perform other day-to-day movements — and then provide you with exercises to correct these issues.
Reduce Your Fall Risk: Falls are a significant source of injury, especially among older adults or people with certain neuromuscular conditions. We can develop a personalized fall prevention plan that will help improve your balance and walking patterns so you can move with confidence.
Find the Right Workouts for You: Want to move more but aren’t sure how to get started? We’ll help you develop a fitness plan that addresses your abilities and interests, including guidance on starting slow and gradually building in intensity. We’ll also show you how to use the proper form to avoid injuries.
Don’t Wait Until You’re Injured to Give Us a Call!
If you think you might be at a high risk of suffering an injury, request an appointment with Ability Physiotherapy. Whether you’re planning an adventure vacation, starting a new physically demanding job, or simply struggling with day-to-day mobility, our physiotherapists are here to help.
Patient Success Stories
“Thank you all for your amazing service. My body has never been so thankful. I feel good!”
— Awa E.
“My wife (your patient) personally likes the professionalism shown to her. She was given detailed information on how to ease and get rid of her shoulder pains when at home. Thank you so much. See you again.”
— Albert S.
“Very good at interacting with patients and offers good treatments.”
— Daniel O.
Choosing the Right Exercises for Your Warm-Up
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One important way to prevent injuries is by warming up before engaging in any physical activity. But what exactly does that mean? What exactly should you do as your warm-up?
The idea behind warming up is pretty simple: it prepares your body for more intense physical activity. You move just enough to increase your heart rate and blood flow, which provides additional oxygen to your muscles so they’re primed to start working. You also guide your joints and muscles through their range of motion so they can accommodate more intense movements.
A good warm-up should consist of light aerobic exercises combined with dynamic stretches that mirror whatever activity you’re about to perform. One easy trick is to perform less intense versions of later movements:
- If you’re lifting weights, perform the same lifts but with much lower weights (or no weight at all)
- If you’re going for a run, try a light jog or a fast-paced walk
- If you’re playing pickleball, do some side steps around the court combined with some arm swings
However, more general dynamic stretches work well, too. Here are some movements that can work well as warm-ups:
- Walking lunges and rotating right and left while lunging
- Walking butt kicks and straight leg kicks (Frankensteins)
- Deep squats with overhead reaching
- Simple Yoga flows (such as sun salutations)
Contact Ability Physiotherapy for More Warm-Up Tips
Our physiotherapists can show you tailored warm-up routines for all the physical activities in your life, from workouts to gardening to job-specific tasks.
Call us to schedule an appointment today!
Tips for Parents as School Ends and Summer Begins
As summer break approaches, parents can prepare for their kids being out of school with these practical tips:
- Plan Activities: Organize a list of summer activities to keep kids engaged, such as outdoor sports, art projects, or day trips to parks and museums.
- Set a Routine: Maintain a structured daily routine with regular wake-up times, meal schedules, and designated study or reading periods to promote consistency.
- Healthy Eating: Stock up on nutritious snacks and plan balanced meals to keep kids energized and healthy throughout the summer.
- Safety First: Ensure your home and outdoor play areas are safe and child-proofed. Discuss safety rules with your children, especially if they spend more time outside.
- Screen Time Limits: Set reasonable limits on screen time to encourage physical activity and reduce excessive device usage.
By following these tips, parents can create a balanced and enjoyable summer experience for their children, combining fun, learning, and safety throughout the break.
Ready to Make This Summer a Great One?
Start the season off right with simple steps that keep your kids active, healthy, and safe all summer long. If you’re looking for more guidance on keeping your family moving and injury-free, contact Ability Physiotherapy today — we’re here to support a fun, balanced summer for the whole family!
Feel Better by Eating Better!
Sheet-Pan Chipotle-Lime Shrimp Bake
Looking for a flavorful, no-fuss dinner packed with zesty spice and wholesome ingredients? This Sheet-Pan Chipotle-Lime Shrimp Bake is the perfect weeknight meal! Roasted baby red potatoes create a hearty base, while asparagus, Broccolini, and succulent shrimp are infused with a smoky chipotle-lime butter for a deliciously bold kick.
Ingredients
- 1-1/2 pounds baby red potatoes, cut into 3/4-inch cubes
- 1 tablespoon extra virgin olive oil
- 3/4 teaspoon sea salt, divided
- 3 medium limes
- 1/4 cup unsalted butter, melted
- 1 teaspoon ground chipotle pepper
- 1/2 pound fresh asparagus, trimmed
- 1/2 pound Broccolini or broccoli, cut into small florets
- 1 pound uncooked shrimp (16-20 per pound), peeled and deveined
- 2 tablespoons minced fresh cilantro
Preheat oven to 400°. Place potatoes in a greased 15x10x1-in. baking pan; drizzle with olive oil. Sprinkle with 1/4 teaspoon sea salt; stir to combine. Bake for 30 minutes. Meanwhile, squeeze 1/3 cup juice from limes, reserving fruit. Combine the lime juice, melted butter, chipotle and remaining 1/2 teaspoon sea salt.
Remove pan from the oven; stir potatoes. Arrange asparagus, Broccolini, shrimp and reserved limes on top of potatoes. Pour lime juice mixture over vegetables and shrimp.
Bake until shrimp turn pink and vegetables are tender, about 10 minutes longer. Sprinkle with minced fresh cilantro.
www.tasteofhome.com/recipes/sheet-pan-chipotle-lime-shrimp-bake/
Exercise of the Month
Standing Lumbar Self Traction
Start in a standing position. Find a table about waist height. Place your forearms on the table so that your wrists are facing away from you. Lean forward and make sure your weight is being held by your arms. Ease your lower back and slightly bend your knees. You should feel little to no weight in your legs.
Meet Our Team
Himani Singh Gupta
Founder
Krupal Rathod
Physiotherapist
Sumandeep Kaur
Massage Therapist
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
