We’ve all seen more than our fair share of snow these last couples of weeks. As a consequence of all that snow, as physiotherapists, we’ve also seen our fair share back and shoulder injuries resulting from shoveling.

Here are a few quick tips to make sure you get through this deluge of snow free from injuries:
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1. Take care of your back: Even though you might not think that you’re using it, shoveling is a whole-body motion which inevitably implicates your back. Focus on keeping your low-back straight, bend at your hips, and lift with your knees instead! 
2. Take frequent breaks: Shoveling puts constant pressure on your low-back and thoroughly uses your arms and shoulders, so take a break from time to time to stand up straight and stretch out your back and shoulders. If shoveling for a while, it may not be a bad idea to step inside and warm up for a bit in between shoveling sessions. 
3. If you have different shovels, go for plastic and narrow shovels: Overall, this will reduce the weight and strain put on your arms, shoulders and back, drastically reducing the risk of injuries. 
4. Shovel in layers: With the amount of snow we’ve been getting, picking it all up at once can be quite the task. Try scooping the top layer first, then the bottom layer. This is especially useful for the heavy, condensed snow banks that the city plows leave behind. 
5. Be mindful of ice: While shoveling, you may uncover a layer of ice beneath the snow. Slipping on ice is a quick and easy way to injure yourself, so watch out. Tread carefully, salt, and use caution when walking or turning. 

Knowing you're doing the right exercise for whatever muscle group your trying to target is important! Otherwise, you could be wasting your time or possibly causing yourself further problems or injuries. 
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If you're looking to get your glutes firing, or looking to get those quads and hamstrings beefed up, check out this picture to see what exercises are best at targeting the knee versus the hip. 

To kick start this great month ahead of us, we want to share a list of 10 facts about physiotherapy that you may not know!

1. Physiotherapy and Physical Therapy are the same thing. The term Physiotherapy is commonly used here in Canada, whereas our neighbours south of the border more commonly use the term “physical therapy.”

2. You don’t need a doctor’s referral to see a physiotherapist. In Canada, you have direct access to physiotherapy services without needing a physician’s referral. However, some insurance companies may still require a prescription to cover expenses.

3. Physiotherapy has been around for decades! Physicians like Hippocrates and Galen were viewed as some of the first practitioners of physical therapy, dating all the way back to 460 BC. Physiotherapy was first established in Canada just after World War I to treat returning soldiers from injuries sustained in combat.

​4. Physiotherapy isn’t the science of machines. Physiotherapy is the study and treatment of movement and strength, so it should be obvious that machines don’t need to be involved!

​Spring has finally decided to show up! It may be a little over a month late, but we’re glad to see the sun come out, the days get warmer, and signs of nature popping back up in the neighbourhood. The warm and sunny months of spring and summer are the perfect time to go outside, get active, and enjoy nature. Whether it’s joining a sports team or club like the Ottawa Tennis & Lawn Bowling club, enjoying a run outside along the river, or getting some work done out in the yard, living an active lifestyle in the summer can be enjoyable.
 
Safe to say there’s nothing worse than an injury to put a damper on your summer plans. However, with increased activity and exercise comes a higher risk of injuring ourselves.
 
Luckily, we’ve got you covered. Here are 5 simple tips to stay safe and injury-free this summer so that you can make the most of our fleeting months of sunshine and warmth.

What is a concussion
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The most common type of traumatic brain injury, a concussion is caused by a direct or indirect impact to the head. The brain, suspended in fluid within the skull, moves rapidly back and forth causing bruising, damage to blood vessels within the brain, and injury to the nerves of the brain. 
This results in the brain having difficulty functioning and processing information appropriately. Being the operation centre of the body, the signs and symptoms can vary drastically for each case.
 
Because of this, concussions can be difficult to diagnose. However, some signs and symptoms and more common and should be used to help identify a possible concussion.
 
Identifying a concussion

• Confusion                                            - Memory Loss
• Clumsiness                                          - Difficulty concentrating
• Slurred speech                                    - Ringing in ears
• Nausea or vomiting                            - Sensitivity to light
• Headache                                             - Sensitivity to noise
• Dizziness                                              - Blurred vision
• Decreased balance

 
If you suspect a concussion, whether you’re an athlete, a parent, a coach, or an onlooker – it’s important to speak out and seek the appropriate help.
 
Recovering from a concussion

In many cases, full recovery from a concussion will take 2-4 weeks. During this time, the brain is expending energy to recover from the injury and recalibrating blood flow, chemical balances, nerve conduction, and sensory input.
 
During this initial recovery period, it’s important to slowly and delicately expose yourself to stimuli while staying within a range that does not overexert the brain.
It's estimated that 10-30% of people who have sustained a concussion suffer from post-concussion syndrome, where signs or symptoms persist for months or even years following the original injury. With appropriate treatment, which includes physiotherapy treatment, full recovery can often be achieved. 
 
Function Physiotherapy is pleased to offer specialized treatment for post-concussion syndrome signs and symptoms including headaches, dizziness, double vision, blurry vision, light and noise sensitivity, and much more. Treatments are tailored and provided by our specially trained physiotherapists in our concussion room. Our concussion room is meant to provide the most comfort possible to our clients featuring adjustable, dim lighting and sound proofing. 

If you have questions about physiotherapy for post-concussion syndrome, don't hesitate to get in touch with us at info@fxnphysio.com or call us now at 613-680-6505. 

Check out this article I wrote while I was a resident in my Masters degree and completing an internship at the Rehabilitation Centre. 
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Let us know how you did in the comments below!