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Latest Blogs
Four common culprits for dizziness and vertigoFour common culprits for dizziness and vertigo
September 25, 2024Vestibular RehabilitationFor many Canadians, dizziness or vertigo interferes with their daily life. Having a better understanding of symptoms and their triggers can be empowering. It can lead to helpful conversations with healthcare providers and support an accurate diagnosis and appropriate treatment. Lifemark vestibular physiotherapists hosted a free webinar session where they spoke about four common underlying causes of dizziness and vertigo relating to the inner ear/vestibular system. Below are some key takeaways from the discussion. Play the video above to watch the full webinar. Benign Paroxysmal Positional Vertigo (BPPV) Benign Paroxysmal Positional Vertigo (BPPV) is an inner ear condition where crystals move into the wrong part of the ear, creating brief spinning sensations where individuals feel like they are in motion even when they are not. During these sudden periods of vertigo, nystagmus is present, which is rapid, repetitive, uncontrolled movement of the eyes. The various directions of this eye movement help vestibular therapists know if it is truly BPPV, and if so, which ear and canal are being affected, and this guides treatment. With BPPV  symptoms commonly occur with quick head movement, bending over, looking upward, getting in/out of bed, and rolling over in bed. Vestibular Neuritis or Labyrinthitis Vestibular Neuritis, often known as an inner ear infection, is another common cause of dizziness and vertigo related to the inner ear. It is caused by inflammation of the vestibular nerve or the vestibular labyrinth. The inflammation is typically from a viral infection but can also be caused by a bacterial infection or autoimmune conditions. Symptoms include sudden, severe vertigo, unsteadiness and nausea/vomiting that lasts at least 24 hours. It is continuous, even at rest, and worsens with head or body movement. While vertigo may ease in 1-2 days, symptoms may be on-going for 1-2 weeks while the infection runs its course.  If the infection leaves behind damage, people will have ongoing symptoms, such as nausea, dizziness with head movement, unsteadiness, and trouble seeing clearly when the head is in motion. Vestibular Migraine Vestibular migraines are the most common neurological cause of vertigo amongst adults. It is commonly referred to as dizzy migraines because it is like a typical migraine but with vestibular symptoms added on. However, for vestibular migraines, the headache aspect of the migraine is not always present.  About 30% of people who experience typical migraines also experience vestibular migraines where they experience dizziness, vertigo or imbalance during their attacks. Common triggers include dehydration, stress, irregular sleep, changes in hormones, as well as certain foods, including chocolate, caffeine and alcohol. While the cause is still not well understood, it predominantly affects women in their 40’s, those with a previous history of migraine headaches or motion sickness, and those with a family history of migraines. Persistent Postural Perceptual Dizziness (PPPD) Persistent Postural Perceptual Dizziness is a sensation of dizziness, unsteadiness and non-spinning vertigo that has persisted for more than 3 months and is present more than 50% of the time. It commonly occurs after a vestibular issue like those described above, or any other medical or psychological event that initially triggered dizziness, The triggering event is no longer driving the symptoms, but the brain stays on ‘high alert’, so a heightened sensitivity to self or visual motion persists. It affects females more than males, with a ratio of 4 to 1. How vestibular rehabilitation can help Our vestibular therapists are trained to support individuals who are affected by vestibular issues. For those with BPPV, 90% experience their symptoms resolving within 1 to 3 treatments.  Vestibular rehabilitation can help the brain restore balance and respond appropriately to signals from the visual and vestibular systems. It can also provide desensitization to triggering visual and motion stimuli. Treatment may include exercises to help coordinate the visual and vestibular systems, reset the nervous system and build up tolerance to certain movements. When vestibular issues arise, the research shows that vestibular rehabilitation should be part of your care. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Sheelah Woodhouse, Vestibular Physiotherapist [...]
5 fun ways to be active indoors5 fun ways to be active indoors
September 1, 2024ExercisesNote: The exercises and/or stretches in this blog are not intended to replace the advice of your clinician. Starting a new exercise, stretch, movement, or activity may result in some expected stiffness and soreness. If you are unsure, please speak to your clinician before attempting any of the suggestions below.  Looking for inspiration to help you get started on your fitness goals? It’s never too late. Here’s a friendly reminder that you don’t need fancy equipment to stay in shape. Keep reading to learn about five fun tips to help you stay active indoors. 1. Morning and night full-body stretching routine Stretching is beneficial for everybody. When done in the morning, it can help relieve some of the tension that builds in your muscles while you sleep, and it prepares your mind and body for the rest of the day. With the increased amount of time we spend sitting in today’s world, certain muscles can become very tense. This can lead to poor posture and even injuries. Stretching at night can help alleviate the tension in these muscles, and can relax the body, setting yourself up for a good night’s sleep. 2. Yoga Yoga is an excellent form of exercise, as it incorporates strength, balance, flexibility, and concentration. What is also great about yoga is that it’s for everyone – from beginners to the more experienced! Like stretching, yoga is great for reducing mental and physical stress throughout the body, making it beneficial to do any time of the day. With so many different styles of yoga available to you, you’re able to select the kind of workout that is suitable for what your body needs on a particular day. This means you can really challenge your body while also keeping the workout enjoyable and fresh by trying new styles. You never know what you’ll like best until you try it out. 3. Resistance training workouts Save the trip to the gym – you can add muscle in the comfort of your home! It’s a misconception that you need dumbbells and machines to have a successful workout. Bodyweight exercises can be very beneficial for improving strength and can be challenging for all fitness levels. Resistance training increases the strength of your muscles and bones, which can help improve posture and protect the body from injuries. A full-body resistance training workout is optimal, as it strengthens all the body’s major muscle groups and requires more energy. This results in greater satisfaction post-workout. Resistance bands are a low-cost option that could be used in addition to bodyweight exercises, as they allow you to target specific muscle groups that may be difficult to hit with just your weight. 4. High-Intensity Interval Training (HIIT) If you have limited time to exercise, this could be a great option for you. High-Intensity Interval Training (HIIT) is a type of exercise that targets the cardiovascular system and involves repeated short bouts of high-intensity efforts followed by varied recovery times. HIIT is very beneficial because it requires your body to utilize high amounts of energy in a short period of time; can help improve cardiovascular factors such as oxygen consumption, heart rate, and blood pressure; and, lastly, can even lead to improvements in muscular strength. The exercise choices for HIIT workouts are almost endless, making it challenging and entertaining for any fitness level. It is important to note that this form of training can put a lot of strain on the body. If you do not have an appropriate fitness level, training at a high intensity too often can lead to injuries. Instead, less intense options to improve your cardiovascular fitness include walking around the house, doing stairs, or even a less intense form of circuit training. Learn more about HIIT. 5. Dancing Last on the list might be the most fun way to exercise – dancing! Dancing is another workout that not only targets the cardiovascular system, but helps to improve your balance, strength, and challenges your brain! Dancing is great for everyone because there are many different styles of dance that each place a different demand on the body. Or, you can pick your favourite songs and move however you want! Some helpful suggestions Try to do something every day to build a routine It has been found that even doing a small amount of exercise has a much greater effect than doing nothing at all. Doing as little as 20-30 minutes of exercise a day can have great benefits on your health. Pick activities you enjoy It will be much easier to stick to a consistent routine if you’re having fun while doing it. Test these suggestions out and see which ones you like the most! Start easy and progress as time goes on If you’re new to physical activity, it is best to start with less challenging exercises until your body adapts to it. Over time, make the activities more difficult by increasing time, increasing the number of sets/reps, or choosing more difficult variations of the activities. Invite your friends or family to join you Invite your friends and family to exercise with you! This not only holds you both more accountable but also provides some friendly competition that can keep you motivated. Whichever activities you choose to do; the most important thing is to make sure you’re safe while doing them. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Nicole Vaillancourt, Physiotherapist. [...]
Choosing the right shoe for youChoosing the right shoe for you
August 22, 2024PhysiotherapyShoes today come in many different shapes, sizes, styles and functions. For many people, the task of selecting the proper shoe for their needs can be a frustrating and sometimes painful process. This article is designed to give you some general tips to keep in mind when you go shopping for new shoes. Every shoe has a purpose. Start by determining what activity will be done in the shoe and select the proper shoe accordingly. For example, if you were planning to go for a hike on rugged, rocky terrain, a running shoe may not be appropriate. A cross-trainer with sturdier soles might be a better choice. Almost all activities have specific shoes designed for that purpose. Just because you were a size 6 ten years ago, doesn’t mean you are now. As we get older our feet continue to get longer due to lowering arches. The lowering of the arches results in longer and wider feet. Be sure to have your feet measured every time you try on new shoes. Every shoe fits differently There are thousands of shoe manufacturers out there today and there is no standardized fitting system. For this reason, two shoes that are both a size 8 could fit very differently from one brand to another. Keep in mind that there are many brands today that have both length and width sizing available. If you have a wider foot, it is better to find a shoe in a wider width than it is to get a longer shoe. The rule of thumb, literally, is to have approximately a thumb’s width between your toes and the end of the shoe when you are standing. Hard to fit feet? Seek advice. If the structure of your foot makes it difficult for you to find proper footwear, you should get advice from a professional who can recommend brands and styles that may work better for you. A certified pedorthist can make recommendations based on foot mechanics and structure. Shopping at independent shoe retailers rather than large chains is often better as they tend to focus on fit and selection. A good shoe retailer will take the time to measure your feet, help select the best shoe for your foot type/activity, and ensure the proper fit. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca. [...]
Cooldown movements for post-cycling blissCooldown movements for post-cycling bliss
August 22, 2024PhysiotherapyNote: The exercises and/or stretches in this blog are not intended to replace the advice of your clinician. Starting a new exercise, stretch, movement, or activity may result in some expected stiffness and soreness. If you are unsure, please speak to your clinician before attempting any of the suggestions below.    Cycling is a wonderful form of exercise as well as a means of transportation. The fun of generating your own power on two wheels, exploring, going fast or slow, long distances or short, leaving the car behind for an errand, or cycling just for exercise, the benefits are many!  Bicycles are built differently for purpose and cost.  There are bikes that are more upright, allowing a better view of the surrounding area and offer perhaps a bit more comfort and stability.  For long distances, you will see cyclists on drop bars, bent over for less wind resistance and more power.    Whichever style of bike you are on, you are in a similar position of bent hips, weight on the arms, a flexed spine, arms forward and palms down, and extended neck position. A person who is in an aerodynamic position on a road bike may look uncomfortable, but those who are used to long-distance cycling can ride many hours this way. Alternatively, a period of time on an upright bike may cause you to feel a bit sore and tight afterwards.   How can you reduce soreness after bike riding? Doing movements that are opposite to cycling positions can help the body overcome stiffness. Check out these 6 movements you can use to loosen up your body and reduce discomfort from the stresses of cycling. 1. Lengthen your neck The small muscles at the base of your head and top of the neck are placed in a shortened position while cycling. To restore length and reduce tension in these muscles try the following movement. Stand tall and look straight ahead. Use your hand to guide your head straight backwards. Your chin should tuck in, and your ears should come back over your shoulders as far as comfortable. Keep your eyes level, you should not be looking up or downwards. Hold for 3 seconds and repeat 3- 5 times.  2. Open up and straighten out your arms, chest, and mid-back While cycling the muscles of your chest are in a shortened position, while your upper back is rounded. To reverse this, reach both arms back as if you are getting ready to give someone a big hug. You should feel a gentle pulling in your chest. Hold for 1 to 2 seconds, then bring your arms forward to give yourself a hug. Repeat 3- 5 times.  Next, stand with your back and arms against a wall.  Bring both of your arms up to make the letter W. Pull your forearms back a little further and squeeze your shoulder blades together. Keep your chin tucked in and ears over your shoulders. Then, reach your arms all the way up to the sky as high as you can, lengthening your torso and extending your arms. Hold as high as you can for 3 seconds, then bring your elbows down through the W position, staying tall through your spine. Repeat 3-5 times.  3. Move your low back Often while cycling, the low back is in a rounded position. Counteract this by standing with your palms on the back of your hips. Keeping your eyes straight ahead, lean backwards, arching your low back. Move in and out of this position 5 times.  4. Stretch your hips Hip flexors are in a shortened position while cycling and this can lead to hip stiffness and back pain. To stretch your hip flexors, put one foot up on a bench and lunge forward onto that leg by bending your knee. Hold this position for 30 seconds before returning to a standing position. Repeat this twice for each leg. This will lengthen the hip flexors and calf of the leg on the floor, and the upper hamstrings of the elevated leg.  5. Finish with a cool down walk A cool down walk will continue to help loosen muscles and bring your heart rate down after cycling. Walking 5-10 minutes after cycling while taking deep breaths can be key to helping you feel refreshed while you recover.    Let’s keep you cycling! To learn more about post-cycling exercises, see one of our physiotherapists. Following an assessment, they can help you create a plan that fits your activity and body’s needs so that you can perform your best.  To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Marjolein Groenevelt, Clinic Director, Physiotherapist. [...]
3 helpful stretches that can ease your heel pain3 helpful stretches that can ease your heel pain
August 20, 2024PhysiotherapyNote: The stretches in this post are not intended to replace the advice of a clinician. If you are unsure about them, please check with your therapist. Plantar fasciitis is a common cause of heel pain At least 1 million people are currently affected by plantar fasciitis. It is estimated that up to 10% of people worldwide will be affected by this foot condition at least once their lifetime. Understanding your foot The foot is a complex assembly composed of 26 bones, 30 joints and more than 100 muscles, tendons and ligaments. Healthy balanced feet will help you stay mobile and stable throughout everyday activities. This “balancing act” starts with the plantar fascia. What is the plantar fascia? The plantar fascia is the longest band of thick fibrous tissue in the foot. It runs from your heel to the base of your toes. It helps form the longitudinal and medial arch of your foot. The plantar fascia ,together with the small intrinsic muscles of the foot, play an important role in sensation and motor control of your feet. This sensation and motor control is important for coordinated activities like walking or running. Are you at risk for plantar fasciitis? If you’re someone who is actively on their feet all day or someone who is spending a lot of time sitting at your desk, it’s understandable why you may suffer from plantar fasciitis. In fact, individuals who are highly active are at the greatest risk for plantar fasciitis, but sedentary individuals are also a high risk. Some common risk factors include a highly active running regime, prolonged standing or sitting, decreased ankle range of motion, calf tightness, flat-footed, high-arched feet and obesity. What causes plantar fasciitis? Upon sudden weight bearing, most of the load falls between your big toe to your heel, also known as the medial edge of your plantar fascia. As your plantar fascia helps to form the arch of your foot, any excessive load or chronic overload on the arch stretches the plantar fascia. This can lead to injuries occurring at the attachment site of the plantar fascia, otherwise known as the medial calcaneal process. Why do I have pain? The pain is often gradual and most noticeable when taking the first few steps after a long period of inactivity. Most people report pain first thing in the morning or when they stand after a long period of sitting at a desk. There might be temporary pain relief after a short period of activity (e.g. like walking) but the pain quickly returns after prolonged weight-bearing activities. You are probably wondering: “what can I do to help ease this pain?” First things first, you should see a physiotherapist if you haven’t already, They can determining cause of injury and an appropriate course of rehabilitation. They will most certainly help you get back on your feet. In fact, a large majority (90-95%) of people experience symptom resolution within a year’s time. What can you do at home? Activity modifications The first course of action should be modifying the activities that cause your plantar fasciitis pain. Activities that involve repetitive impacts (e.g. running) should be avoided initially. Seek other activities that are non-weight bearing, like cycling. If you are experiencing no pain or tenderness on the plantar fascia for 4-6 weeks, then speak with your physiotherapist to see if you can return to normal activities. Plantar fascia and calf stretches In many instances, pain and symptoms from plantar fasciitis can be alleviated by simply stretching the fascia and your calf muscles before going to sleep, before getting out of bed, and/or before getting up after prolonged sitting at your desk. Calf and plantar fascia stretch using a towel or band Pull back on foot for 30 seconds 3 times with 30 seconds of rest in between. Plantar fascia stretch with massage Pull back on your toes, stretch and massage the plantar fascia as tolerated for 1 minute 3 times with 30 seconds of rest in between. Roll plantar fascia with can, ball or frozen bottle While standing or sitting, roll plantar fascia as tolerated for 1 minute 3 times with 30 seconds of reset in between. Footwear modification Proper footwear or custom made orthotics may also play a role in treating and preventing plantar fasciitis by reducing motion (e.g. excessive pronation) that will relieve pressure on the fascia. Speak to your physiotherapist to examine whether footwear modifications are an ideal treatment for you. Plantar fasciitis is a common foot problem for many people worldwide. Luckily, the recovery for most people is generally effective and well-tolerated if a variety of treatment modalities are used in combination with your home exercises. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Kevin Moncion, an MSc PT/PhD Candidate at McMaster University. [...]
Sore feet? Strains, sprains and pain: what you need to know.Sore feet? Strains, sprains and pain: what you need to know.
July 30, 2024PhysiotherapyOur feet consist of 28 muscles, 33 joints, and over 100 ligaments.  While taking an average of 7,500 steps daily and covering around 60,000 km in a lifetime, problems or trauma in the foot can significantly affect not only the foot itself, but also the hip, the back, and more.  I joined Cregg Webber, Physiotherapist and Paul Makinen, Certified Pedorthist, for an online discussion about the important functions of our feet and common foot conditions.  We also spoke about misconceptions surrounding foot-related issues and shared tips on what to look for when selecting footwear.   Below are some key takeaways from the discussion. Play the video above to watch the full webinar.  1. Your foot has many functions, including being a shock absorber  The foot is an engineering marvel, with multiple different jobs to do ranging from being flexible for both movement and balance, to being a shock absorber. To work as a shock absorber, the arches of the foot play a pivotal role, flexing and flattening slightly to absorb impact, while the plantar fascia and fat pads further enhance cushioning. This intricate system reduces stress on the rest of the body, protecting joints and minimizing the risk of injury.   The main arch is generally categorized into two types: high arch (supinated) and flat arch (pronated). High arch feet are rigid and less shock absorbing, while low arch, or flat feet. are flexible but can overstress structures.   2. Understanding your foot type can help minimize risk of injury  A simple way to determine your foot type at home involves wetting the foot and stepping on something dry, such as paper or concrete, to observe the contact pattern. A high arch leaves minimal contact, a normal arch shows even weight distribution, and a flat arch displays extensive contact.  Your foot type plays a significant role in your risk for particular conditions or injuries. Individuals with high arches often experience a stiffer foot structure, leading to poor shock absorption. This can result in conditions such as plantar fasciitis (pain at the bottom of the heel), stress fractures, and lateral ankle sprains due to the increased stress on the bones and tissues.   Conversely, those with flat feet tend to have overly flexible structures, causing the foot to roll inward excessively. This can lead to issues like Achilles tendonitis (pain in the leg above the heel), shin splints, and medial ankle sprains due to the lack of stability and increased strain on the tendons and ligaments.   3. Foot type and activity level play a factor in determining proper footwear choices   Understanding your foot type is key for selecting appropriate footwear and preventative measures to minimize these risks and maintain overall foot health. Making the proper footwear choices depends on two major factors: foot type and activity. High arch feet will usually do better with a more shock-absorbing style to help reduce impact. This foot type also tends to supinate (tip outward) and therefore, look for a show with a flexible sole.   Flat feet are typically more flexible and therefore tend to collapse under the weight of the body resulting in arch collapse. This foot type usually benefits from more stability in footwear. As the feet collapse, they tend to get wider and need wider-fitting footwear. Key features to look for in shoes include appropriate mid-foot width, enough stiffness to provide stability, and a spacious toe box.   For diabetic feet, ensuring a good fit, avoiding shoes with lots of seams inside, and regularly checking the inside of shoes for foreign objects are crucial to reduce potential issues.   Orthotics, which can be custom made to your foot and placed in the shoe, can also provide support for all foot types, promoting normal movement while reducing strain.  4. Physiotherapy and/or pedorthic care can help keep you “on your feet”   With a focus on treatment and prevention for foot-related issues, physiotherapy helps improve strength, flexibility, and balance through education, targeted exercise, and manual therapies alleviating pain and improving mobility. Pedorthic care creates customized footwear and orthotics tailored to your specific foot type and condition, providing the necessary support and alignment.    Together, these approaches can help to manage or prevent conditions such as plantar fasciitis and neuropathy, leading to optimal foot function and overall mobility. By combining the expertise of physiotherapists and pedothists, you can enjoy an active lifestyle, supporting your independence and quality of life.  To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Andrea Kaye, BScPT, Dip Manip, CGIMS, FCAMPT | National Manager, Clinician Talent [...]
Anxious while driving? Occupational therapy can help.Anxious while driving? Occupational therapy can help.
March 20, 2024Occupational TherapyDoes the thought of driving worry you? Getting behind the wheel and driving, or simply being in a moving car, can be an overwhelming and anxious experience for some drivers and passengers. Anxious feelings associated with vehicles may be the result of car accidents (whether you have been in one previously or are afraid of getting into one). It is crucial to note that not everyone who experiences anxiety from driving will avoid driving. If you experience anxiety but decide to continue to drive, you may become aware of your “safety” or you may develop avoidance behaviours to help you cope. Examples of these “safety” or avoidance behaviours include gripping the steering wheel harder than usual or closing your eyes when traveling as a passenger. What does anxiety while driving look like? Imagine getting into your car and driving to your destination. Physically, you may notice your heart racing and your palms sweating. Mentally, you may feel a sense of panic or fear of losing control, worry about getting into an accident, or worry about other cars hitting yours. This may cause your focus to shift or narrow when driving and you may even avoid driving entirely. By avoiding driving or only driving to destinations that are necessary, you may find yourself disengaging from social and/or recreational activities. The vicious cycle of anxiety The anxiety you feel when you think about a feared situation you can’t control (in this case driving), is the start of this cycle. As your body scans the environment for threats, your physical symptoms worsen and your focus shifts to yourself. If you are feeling or anticipating anxiety, you may try to alleviate your anxiety by avoiding that situation. Avoidance provides instant short-term relief from the anxiety but may make it worse in the long run. “Safety” behaviours reinforce the brain into thinking that you should be afraid of but they truly don’t protect you from future accidents. What is exposure therapy? According to the Centre for Addition and Mental Health (CAMH), exposure therapy involves directly or indirectly exposing the person to the original memory of trauma to help them deal with anxiety, and learn to integrate triggers or reminders from the original trauma rather than avoiding situations to manage these feelings. Reversing the vicious cycle of anxiety Graded exposure can help you resume driving or travelling in a vehicle as a passenger. Graded exposure involves gradually confronting your fears ranging from least anxiety provoking to most anxiety provoking by using a list. The goal is to progress through this list in a structured and repetitive manner, to build your confidence by applying coping techniques and lessen the anxiety in the long run. The role of occupational therapists (OTs) in exposure therapy OTs use and integrate exposure therapy principles and techniques in their treatment sessions for a wide range of clients, including individuals who feel anxious while driving or as a passenger in a vehicle. If you ever feel like you need support, please reach out. Our mental health professionals can help. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Bhumi Thakkar. [...]
Work smarter not harder: 4 tips for an ergonomic workstationWork smarter not harder: 4 tips for an ergonomic workstation
February 20, 2024Ergonomics / UncategorizedSetting up your workstation can help prevent injuries. Ergonomics helps you reduce the physical demands and risks placed on your body in any space. With these tools, you can easily arrange any workstation to prevent pain and reduce injury, whether you work from home, the office, or even on your feet.   What is ergonomics?  This applied science of ergonomics is concerned with designing and arranging things people use so that the people interact with them most efficiently (Merriam-Webster). An ergonomic workspace is important for reducing the repetitive and inefficient movements that lead to muscle fatigue, sprains/strains, joint and bone injury. Examples of improper ergonomics include:  Repetitive or prolonged postures/movements  Working too long in the same position  Bending, twisting, lifting in awkward manner  Improper workstation set-up  Be proactive and check out these 4 tips to ergonomically set up your workstation.  Reduce risk of shoulder, elbow, and wrist strain. Start by sitting at your desk and place your hands on the keyboard. Keep your elbows bent at approximately a 90-degree angle, you can adjust your chair height to achieve this Keep your wrists in a neutral position  To help prevent neck strain, it is important to: Keep your eyes level with the top portion of the screen Tilt the top of the monitor away from you Place the monitor or screen about arms-length away To avoid low back strain, remember to: Support your entire back with a sturdy comfortable chair Keep your hips and knees bent at approximately 90-degrees while sitting Keep most used items within reach Keep chair close to the desk Finally, ergonomically arrange your environment by: Reduce/eliminate glare from screens to limit eye strain and set up lighting that is not directly on the monitor Ensure adequate leg clearance under or around your workstation Your health matters! Remember to minimize prolonged or poor postures by taking scheduled breaks to move, stretch, or even change your position. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Krista McIntyre, National Director of Program Development, Specialty Services. [...]
How to support someone struggling during the holidaysHow to support someone struggling during the holidays
December 18, 2023Occupational TherapyIs someone you know struggling with their mental health? It can be difficult, scary, and stressful when someone you care about is dealing with a mental health problem. You might be wondering how you can support them. We often know what to do when they get the flu or a cold, but what can be done for a mental health concern? Well, let’s get down to the importance of mental health support for friends or family members. Families can be complicated, and connections will vary. Some people may have a strong bond with their families – spending quality time with each other every day. Other families however, may be more distant due to different circumstances and may not live close to each other or spend much time together. When someone is struggling with a mental health problem, supporting them can make all the difference in their recovery, so it’s important that you show your love and support in any way you can. Often, talking about mental health can feel uncomfortable and is easier said them done. Supporting someone who care about may involve recognizing when they are feeling emotionally unwell, having caring and supportive conversations, and help when you can. This can also include offering to help them find a qualified mental health professional. The holidays can be challenging The holidays can sometimes bring on feelings of stress, anxiety and/or depression. Feeling financial burdens due to holiday expenses like travel, gifting or even hosting a gathering for example, can contribute to these feelings. Feeling overwhelmed can also take away from the time someone reserves for self-care and can increase the difficulty of balancing and organizing everyday responsibilities. The holidays can also be a time of happiness and joy, but it’s important to recognize if you or someone you know is having a hard time. The signs aren’t always easy to spot, but here are some of the more common ones: Feelings of hopelessness, worthlessness, guilt and / or sadness. Increased frustration, anxiety, irritability or restlessness. Loss of interest in most hobbies or activities. Difficulty sleeping or oversleeping. Tiredness, decreased appetite and lack of energy. Fixation on past failures. Trouble concentrating, focusing, or thinking. 6 tips that may help Acknowledging your feelings, do not force yourself to be happy just because it’s the holiday season. Mindfulness activities (meditation, reading, yoga practices) can help you focus on the present. Staying active, like walking outside or putting some time away for an enjoyable activity. Set realistic goals around the holiday season, don’t overextend yourself. Seek help, talk to someone you trust about what is bothering you. Remember you are NOT alone if you are having a hard time, the holidays can be difficult times for many. [...]
5 tips to improve your self-care this holiday season5 tips to improve your self-care this holiday season
December 18, 2023Mental Health / Occupational TherapyThe holiday season is here and there can be a lot of planning for the season underway! It can be easy to lose track of the self-care activities in which we engage throughout the rest of the year that keep us healthy and happy. Here are some tips to consider to improve your self-care this holiday season: 1. Keep up the exercise Often times during the holidays, people will skip their normal exercise routines including walking. This results in losing a very potent stress reliever. Rather than skipping workouts all together, I would encourage people to simply scale back if they find that they don’t feel like doing their regular workout routine. Engaging in physical activity is something I recommend to every client I work with because it helps improve mood, concentration, and even sleep. Research has shown that regular exercise (lasting at least 10 minutes per day) triggers the release of serotonin and dopamine in the brain (the same hormones that are targeted by anti-depressant medications), which can buffer against stress, anxiety, and depression. A morning walk is a powerful tool in your toolbox! 2. Respect and protect your sleep Few things can have as much positive impact on physical and mental health as much as restorative sleep. A good sleep can help us feel recharged, energetic, and motivated. During the holidays, people may disrupt their sleep schedule to stay up later than usual. Here are three things that you can do to make sure your sleep is protected and as restful as possible: Cut back on the caffeine and sugar for at least four hours before bed. These are stimulants that can keep you awake. Try a herbal tea or unsweetened carbonated water! Skip the naps, especially the ones after large meals, so that you’re more tired at bedtime. If you do nap, limit the nap to no more than 30 minutes and in the earlier part of the day. Pass on the goodies and leftovers in the fridge for at least three hours before bed so that you’re not kept awake by heartburn, indigestion, or sugar headaches. 3. Practice gratitude Gratitude is another activity that can improve our reactions to stressful situations and to be more receptive to the good things around us. Research has demonstrated that even pondering the question, “what am I grateful for?” can increase levels of dopamine and serotonin in the brain, even when you can’t think of an answer. Practicing gratitude can be as simple as reviewing what you are grateful for each day. This can be done mentally, or through the use of a simple gratitude journal (app-based or good old-fashioned paper-and-pencil) where you write down the actions, activities, people, or memories for which you are grateful You can ask your friends, family, and children what they are grateful for and share in the gratitude of others.What a gift to share! 4. Make space for difficult feelings The holidays can often be difficult times for many people. If you notice yourself repeating unhelpful habits, try to take a step back to make sense of what’s going on. The more you try to make sense of and confront your emotions, the less scary they can become. This makes it easier to sit with those difficult emotions. 5. Enjoy the present moment One thing that can improve our enjoyment of the holidays is being present for the moments happening all around us. Noticing the small things right in front of us can allow us to feel grounded and present and improve our enjoyment of the holidays. Do what you are doing when you are doing it! Notice the wandering mind, non-judgmentally and return to the present moment. A good deep breath can help us press the “reset button” on the moment. Remember to take it easy and allow yourself the space to open up and enjoy each moment as it happens. Don’t forget to share some smiles and laughs over that video chat with family or friends, and savor every bite of that holiday meal. If you are experiencing anxiety and are having a difficult time, we have occupational therapists, psychologists, psychotherapists, counsellors and social workers that can help. To schedule an appointment, contact a pt Health clinic near you or book an appointment online. This blog originally appeared on Lifemark.ca and was written by Rob Tyndall. [...]