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We Are Open

To our patients and referring physicians and nurse practitioners: We are open.

The College of Physiotherapists of Ontario (CPO) has advised that that physiotherapists and physiotherapist assistants providing services in the community only do so to address patients with urgent needs. Patients whose care and services are of a non urgent nature can be postponed until at least after March 30th or be provided virtually using teleconferencing services.

We have implemented a heightened cleaning and disinfecting protocol and are following recommended infection control protocols.

As a clinic with many patients with acute needs, we are committed to remaining open for our patients.

Should you deem your care non-urgent and wish to postpone and reschedule your appointment, please call our office, text or email to do so.

We have post-surgical patients, patients recovering from fractures, patients on return to work programs who need to be seen. We also have patients in pain who may end up in urgent care if we don’t see them.

We are here for you and will remain open to see patients.

We will be offering teleconferencing where possible, for assessment and treatment.

We do ask that patients self screen to minimize risk.

If you are feeling unwell with any of the following symptoms:

  • Fever, new cough or difficulty breathing (or a combination of these symptoms)?
  • Muscle aches, fatigue, headache, sore throat, runny nose or diarrhea? Symptoms in young children may also be non-specific (for example, lethargy, poor feeding).

And have experienced any of the following:

  • Have you travelled outside of Canada in the last 14 days?
  • Does someone you are in close contact with have COVID-19 (for example, someone in your household or workplace)?
  • Are you in close contact with a person who is sick with respiratory symptoms (for example, fever, cough or difficulty breathing) who recently travelled outside of Canada?

If you answered yes to these questions, you should seek clinical assessment for COVID-19 over the phone.

The majority of COVID-19 illnesses are mild. A clinician can help guide whether you will require further care or potential testing in person. Please use one of the following options:

Contact your primary care provider (for example, family doctor). Let them know that you have used this self-assessment tool.

Contact Telehealth Ontario at 1-866-797-0000 and speak with a registered nurse. Let them know that you have used this self-assessment tool.

If you start to experience worsening symptoms, please visit your local emergency department. Call before you go and let them know you have used this self-assessment tool.

If you answered no to these questions, it is unlikely that you have COVID-19.

We will issue updates as they arise.

Sincerely,

Telma Grant, PT
1-234 King Street East
Bowmanville, ON L1C 1P5
O: 905-697-8001
F: 1-855-420-5774
email: Info@TelmaGrant.Ca

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Strategies for Improved Sleep

If pain (or any other reason) is affecting the quality of your sleep, start by identifying the cause of the problem. The first step is an assessment of the sleeping environment and lifestyle habits. Here are some questions to answer:

  • Is the bedroom a quiet place and are all lights switched off? Is there a television or laptop (and associated glare) in the bedroom?
  • What are you sleeping on? How old is the mattress? Does your pillow provide enough support for your neck and head?
  • What are you eating and drinking before you go to sleep? Are you consuming caffeinated beverages late in the day? Are you eating big meals close to bedtime?
  • Are you sleeping at the same time every day? Are you avoiding stressful conversations or situations before going to bed?

By facilitating an environment that is quiet and comfortable, you will set the stage for sound sleep. A physical therapist can also help you sleep better by teaching you techniques such as autogenic relaxation, progressive muscle relaxation, and visualization.

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Pain Relief with Sleep

This is typically a time for new year resolutions. For most individuals, this involves exercising and healthy eating, but sleep is equally (if not more) important. One of the best things you can do for yourself this year is to try and get enough sleep. In fact, did you know that there is a correlation between sleep and pain?

Some people sleep longer because they are in pain, while others cannot sleep at all. Pain affects the way a person sleeps and a lack of sleep can intensify pain. Individuals who suffer from chronic pain may experience sleep disorders. In fact, pain is one of the causes of insomnia.

Sleep disorder symptoms include difficulty falling asleep, waking up in the middle of the night, waking up early in the morning, restless sleep, and overall dissatisfaction with the quality of sleep. The consistent interruption of sleep triggers a vicious cycle of sleep deprivation and increased pain. The less sleep a person gets, the more intense the pain can become.

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Pre-Surgery Checklist

Check out these guidelines and give yourself the best chance to recover optimally. Rehab is pretty straight forward. As long as you have a plan.

One of the regular conversations we have with our greater athletic family is how to prepare for an upcoming surgery. For most athletes, a surgical event essentially represents a temporary alien invasion level disruption to their lives. And honestly, this analogy isn’t far from the truth. Besides dropping headlong into a medical system that can pretty much strip people of their loci of control, serious injury is disruptive to family, nutrition, training, sleep, stress levels, etc.

Check out these guidelines and give yourself the best chance to recover optimally. Rehab is pretty straight forward. As long as you have a plan.

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3 Things You Can Do Every Day To Hurt Your Neck…

3 ways to hurt your neck.

Or, an ounce of prevention is worth a pound of cure.
Let’s take a real quick quiz that might help you live with less neck pain…

(And if you answer ‘yes’ to any of these questions… read on!)

When you’re relaxing at home, do you find yourself looking up at the TV screen because it’s hung up high on the wall?
When you’re out and about do you carry your bag on one shoulder? Or hold your heavy briefcase in one hand?
When you sleep at night, do you find yourself sleeping on your stomach? Or with more than one pillow in a twisted position?
When you’re relaxing at home, do you find yourself looking up at the TV screen because it’s hung up high on the wall?
When you’re out and about do you carry your bag on one shoulder? Or hold your heavy briefcase in one hand?
When you sleep at night, do you find yourself sleeping on your stomach? Or with more than one pillow in a twisted position?
Chances are, you’ve answered ‘yes’ to at least one of these questions.

I may be wrong, your bag might not be heavy, and you might sleep with just the one pillow, but the reason why I guessed you’d answered ‘yes’ to one of these questions is because over the years, almost every patient that walks into my clinic who has been suffering from neck pain, has been doing one of these things. (though more recently, “computer” or “smartphone” has started to become a major source of neck pain as well!—more on that later).

So it’s no surprise that during my time as a PT that one of the most regular injuries I see is ‘neck pain’.

And without even realizing it, things that we do every day can cause it.

So let’s take a look at 3 of the most common everyday mistakes I’ve found my patients doing that cause their ‘neck pain’…

Watching TV
Watching TV is a habit – not saying it’s good or bad! But, the real issue with watching TV is HOW you watch it! Are you doing it the way I see most of my friends and family watch it… With the TV hung above the fireplace high on the wall, kicked back with your feet up (and neck!), while watching your favorite TV show or sporting event? (or Soap Opera?).

Even though you might think it’s comfortable and relaxing…. the truth is, there could be a problem waiting for you! If you’re watching TV like this it can be strenuous for your neck and head. A lot of people make the same mistake — they don’t realize that the position they have it in, can actually affect their body and health.

Anyway, how to fix it? There’s a reason why TV stands are almost always the same height, and any decent one will mean that if you’re sitting on the sofa watching TV, the TV will be at eye level. SO, watch TV so your head isn’t looking upwards, or reaching out, and this should help you avoid headaches, eye trouble, and muscle tension.

Your Bag
Carrying your bag on one shoulder, or holding a heavy briefcase in one hand is something most of us are guilty of doing, but did you know that’s also one of the main causes of aches and pains in your neck and shoulders?

You see, since all of the weight of your bag is on one shoulder, or on one side of the body, it can throw your muscles and posture off balance, which is why you sometimes see people with one shoulder higher than the other!

Another thing — the way we carry our bag(s) can cause our muscles to become stiff too. So, the way to solve this problem is to reduce the weight of your bag and to periodically switch up the side you carry it.

Switching your bag to the opposite side will help to balance out the way your body carries the weight, relieving any tension built up in your muscles, and solving posture problems too! Switch it up every 10 minutes, or every time you walk past two streets.

How We Sleep
Another daily habit that brings on neck pain is the way we sleep. You see, if you sleep with your head propped up on more than one pillow, your neck, and back aren’t going to be nicely in-line – meaning more pressure on your muscles and spine.

And, if you find yourself sleeping on your stomach, your head is most likely going to be turned on to the side – meaning your body is in a twisted position for hours at a time! Now, can you see why you might wake up with a bit of a sore neck, or the infamous “crick” in the neck?

Although your neck is built to rotate from side to side, it’s not designed to stay in that position for hours on end. So, if you choose to sleep on your side, use a pillow that doesn’t prop your head too high up, but in-line with your shoulder instead. And, if you choose to sleep on your back, sleep with one thin pillow so your neck and spine are nicely straight.

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Gluteal Tendinopathy

Telma Grant, P.T. Private & OHIP physiotherapy and Chiropractic. If you're in pain, call us. We can help.

What is Gluteal Tendinopathy?

When tendons are repeatedly placed under more tension than they can deal with, they can have a failed healing response. This can cause changes to the structure of the tendon and is known as a tendinopathy. When this occurs in the tendons of the gluteal muscles it is referred to as gluteal tendinopathy.

The gluteal muscles are three large muscles located at the back of the pelvis that provide most of the muscle bulk of buttock region. These muscles work together to keep your pelvis level when standing and are responsible for many movements of the hip. They play an important role in standing, walking and running.

The two deepest gluteal muscles, gluteus medius, and gluteus minimus, attach from the center of the pelvis (the sacrum) and insert into the bony outer region of the upper thigh, called the greater trochanter via the gluteal tendons.

What causes tendons to develop tendinopathy?

Tendons, like muscles, skin, and bones are living tissues and their strength and elasticity is influenced by a variety of factors, including hormones, age, how often and how much they are used. Rapid changes in activity levels or simply performing the same tasks too often can place a tendon under more stress than it can tolerate and it begins to break town.

Recently it has been shown that tendon health is also negatively affected by compressive forces, which can occur from blunt trauma or even habits such as crossing the legs or sleeping on your side on a hard mattress.

What are the symptoms of Gluteal Tendinopathy?

When gluteal tendons are affected by tendinopathy, a typical pattern of sharp pain at the outside of the hip with specific movements is present. The pain is usually worse with walking, going up and down stairs and running.  The pain can become quite severe, and eventually can impact day-to-day activities.

How can physiotherapy help?

A thorough assessment is required for an accurate diagnosis and once gluteal tendinopathy is confirmed, your physiotherapist will be able to identify which factors have contributed to your condition and help to address these. It has been shown that specific loading exercises and muscular retraining can stimulate the tendon to heal and remodel the collagen fibers into a more organized pattern again. Your physiotherapist can investigate any postural habits or activities are contributing and address these as required.

 

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10 Facts About Tendons

Tendons.

Tendons are found all over the body and while you may know a little about them, you might be surprised to learn a few of these facts.

  1. Tendons can be found at the ends of muscles. Tendons are simply connective tissues that attach muscles to bone and help them move our joints when they contract.
  2. Tendons come in many shapes and sizes. While the most recognizable shape is the long thin kind (such as the Achilles tendon), they can also be flat and thin or very thick, depending on the shape of the muscle and attachment of the bone. A thin flat tendon is also known by the name aponeurosis.
  3. Tendons are able to act like elastic bands, they can stretch and bounce back into shape. Like elastic bands, if too much force is applied they can stretch or tear.
  4. Unlike elastic bands, tendons are living tissue and their properties are affected by many different factors. Seemingly unrelated things such as hormonal changes, autoimmune disorders, and nutrition can all affect a tendon’s ability to withstand load.
  5. Tendons don’t only attach muscles to bone, they can attach to other structures as well such as the eyeball.
  6. Tendons can tear, however; more often they are injured through overuse. Healing of tendons can be quite slow as they have less blood supply than other tissues of the body, such as muscles.
  7. Tendons are mostly made of organized collagen fibers. Areas of tendon degeneration have been shown to have collagen fibers that are disorganized, with this area having less strength and elasticity.
  8. The Achilles tendon is the strongest tendon in the body. This connects the large calf muscles to the back of the heel to point the ankle away from the body. Most tendons are simply named for the muscle they attach to, however, the Achilles has it’s own name, named after the mythical Greek character who’s heel was his only point of weakness.
  9. The smallest tendon is located in the inner ear, attaching to the smallest muscle in the body.
  10. Tendons and muscles work together to move your joints and are called a contractile unit.
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Lymphedema

Physiotherapy for lymphedema. Telma Grant, P.T. Private & OHIP physiotherapy and Chiropractic. If you're in pain, call us. We can help.

What is lymphedema?

Lymph is a high-protein fluid in the body which flows between soft tissues. Edema is the scientific term for swelling. Lymphedema, therefore, is a high-protein swelling resulting from fluid build-up in soft tissues, which then forms a solid mass.

How common is this condition?

The overall incidence of chronic lymphedema is estimated at 0.13 to 2% worldwide. There are two types: primary and secondary lymphedema. The former occurs from birth; the latter can occur after surgery for removal of lymph nodes, after radiation therapy for the treatment of certain cancers or after parasitic infections.

What are the symptoms?

Symptoms of lymphedema include heavy, tight and achy limbs, with swelling and decreased movement around the affected joints. The skin in the area becomes hard and thickened.

What treatments are available?

Physiotherapy can be useful for the management of lymphedema; techniques include laser therapy, therapeutic massage, compression garments, manual lymph drainage and specific exercises. Your physiotherapist is also able to assist with advice to help manage the condition.

How can you help yourself?

  • Educate yourself on the condition: look up as much information as you can in order to better inform yourself of what you can expect. However, be wary of those selling products as their information may be biased. Unregulated industries also have fewer restrictions on what they are allowed to say or promise when promoting their products.
  • Look after the affected limb: make sure the skin is kept clean and dry, with breathable clothing and ventilation.
  • Get regular exercise: daily exercise is important to help maintain a healthy lifestyle.
  • Eat a well-balanced diet and maintain adequate hydration levels.
  • Surround yourself with people you are comfortable with. None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual condition.