Inadequate sleep is rapidly becoming a common problem in the modern society. It is affecting individuals of all age groups. The major causes of lack of sleep are stress and social activities. These include work pressure, family obligations, uneven working hours and in some cases, excessive travel. If not taken care of, sleep deprivation weakens the immune system of our body, and in the long run, it can lead to heart diseases and diabetes.
According to a recent survey by The Canadian Sleep Review, almost 45% Canadians have reported feeling uneasy due to lack of sleep, and 60% have admitted that it affects their productivity at work. Experts say that a proper sleep routine helps in the process of cell repair in the body. It is, therefore, necessary that people consult an expert to seek a better understanding of the need for adequate sleep.
So how can you get better sleep at night? Physiotherapy is the answer. Physiotherapy, a term for physical therapy, is a practice that involves the application of force and mechanics to the joints and muscles to ease mobility and bodily functions. Physiotherapy or massage therapy in Edmonton can help to treat sleep problems in the following ways.
Diagnosis Of The Cause
When you consult a physiotherapist, they will first seek some details about your daily life and your sources of nutrition. They will then examine your health and advise accordingly. If you suffer from any other disease, they will help you get in touch with an expert in that field and coordinate your physiotherapy with their treatment. Hence, by diagnosing the problem, physiotherapy takes the first step to cure your sleep problem.
Application Of Relaxation Techniques
Physiotherapy teaches you a number of simple exercises that will relieve your mind of stress. It helps to decrease work-related anxiety and increases the concentration power of an individual. As a result, it improves the overall attitude of an individual towards work. With a better attitude and a relaxed mind, you will get proper sleep at night.
A Healthier Lifestyle Approach
Physiotherapy not only relaxes your body but also works on other medical problems. Fluctuating blood pressure, which is a major cause of many health issues, can be controlled with physiotherapy. Also, the risk of health problems like cardiovascular diseases can be decreased, and vitality can be increased. Such renewed approach to better health helps you sleep well at night.
Allows You To Follow Good Routine Habit
Physiotherapy being a scheduled session, allows us to do all our routine activities in a sequence and assign a particular time for each activity. This way, when we develop a routine, our body becomes used to this uniformity. A sharp routine keeps the body well-informed of its functions and thus, let you sleep peacefully on time every day.
Physiotherapy and massage therapy in Edmonton helps your body to relax and at the same time, allows you to stay healthy. It also inculcates a healthy lifestyle habit which has a direct impact on your sleeping pattern. So, if you find it difficult to get good sleep every night, book an appointment with an expert physiotherapist in Edmonton to get your good night’s sleep back.
Pregnancy is one of the beautiful times for every new or experienced mother. But pregnancy is often accompanied by a lot of blues, problems, and pains. Delivery is considered to be the most painful one among these problems. The pain a mother has to suffer is unavoidable in every delivery, even if it is a Caesarean one. However, the pain and postnatal problems can be solved quickly with the help of postnatal massage therapy in Calgary.
What Is A PostNatal Massage?
A postnatal massage involves a full body massage of a new mother after delivery. The massage is given by a professional masseuse starting from the feet and ending with a relaxing massage for the head. This type of massage therapy after delivery can be an excellent relief for new mothers as it is known to enhance blood flow and aid the release of endorphins which induce a feeling of relaxation.
When Can You Get PostNatal Massage?
If you have had a normal delivery, it is safe to start getting postnatal massages after a week. However, if you have undergone a Caesarean operation, it is advised to wait until the cut is completely healed, which usually takes about 6-7 weeks. Getting massages during this period can apply pressure on the operated part and result in improper tissue formation, which further leads to permanent scars and uneven skin.
How Often Should You Get A Massage?
Generally, postnatal oil massage is recommended daily for up to one-month post-delivery. You can continue taking the massage therapy in Calgary if you feel exhausted even after a month. As the postnatal massages create a balance between a woman’s emotional and physical needs, they can be given up to 6 months post-delivery.
What Are The Benefits Of PostNatal Massage?
Apart from unwinding and de-stressing you, postnatal massage therapy provides the following benefits:
Choosing the right massage oil and using the right massaging technique are essential for a postnatal massage. You can choose an oil with herbal ingredients such as aloe vera, sesame oil, winter cherry, country mallow, etc. as they provide better relaxation. And for the best postnatal massage therapy in Calgary, you can consult a professional masseuse who provides prenatal and postnatal massages.
When you are busy with your daily work, you often tend to overlook a few minor issues like a muscle strain, small injury, headache, tension, etc. However, these small problems may become severe if not treated on time. Therefore, it is better to deal with these issues at the start. One of the ways to get relief from such issues is to have deep massage therapy. With deep massage therapy in Edmonton, your body muscles and brain feel de-stressed. This eventually diminishes the pain caused due to the muscle strain or other small injuries. Let’s take a look at how deep massage therapy can treat the following conditions in detail.
Any pain, be it chronic or occasional can affect the daily activities you perform. Massage helps relax the entire body. It promotes the blood flow to every part of the body. This results in the release of natural body painkillers and eventually helps deal with pain in different parts of the body. Having deep massage therapy can help reduce the following pain:
2. Anxiety and Depression
The brain is the most complex organ and controls the entire function of the body. Anxiety, depression, stress, and many other issues arise due to excess pressure on the mind. Mind relaxation is, therefore, necessary. Massage therapy loosens the body muscles and allows the mind to feel calm and relaxed. This is because therapy increases the blood flow and also releases hormones that make you feel happy.
Cancer is a very painful disease and can cause immense stress to the patient's mind and body. Having frequent massage therapy will boost their immune system and will also improve the flow of blood to various organs. This eventually makes it easier for them to deal with severe pain. Also, for cancer patients who undergo surgery, massage therapy relaxes the particular muscles. Post surgery, deep massage gives relief from surgery pain, fatigue, nausea, etc.
4. Repetitive Strain Injuries
As the name suggests, pain caused by repetitive or constant pressure on the joint or soft tissue can be cured with massage therapy in Edmonton. Sustained awkward postures, long hours of work, using high vibration types of machinery like jackhammers, drills, grinders, and many other reasons result in repetitive strain injuries (RSI). Deep massage therapy promotes healthy regeneration of damaged tissues and tendons. It also reduces the swelling and muscle tension caused by RSI.
5. Respiratory Problems
Respiratory problems like sinus, allergies, asthma, bronchitis, and many other problems can affect your breathing. Deep massage therapy can help you overcome these problems. When your body breaths at a slower pace, it is difficult for your body to feel relaxed. This is because the muscles involved in breathing process becomes tight. Deep massage therapy loosens the breathing muscles. It also loosens the mucus in the lungs allowing it to function smoothly.
Besides all the above problems, there are many other conditions that deep massage can treat. This includes pregnancy problems, sports injury, rotator cuff syndrome, and many others. Therefore, make sure you have deep massage therapy in Edmonton if you want to get relief from the pain caused due to these common health problems that you have been experiencing.
Parkinson’s disease is a neurological disease which involves the gradual and sustained degeneration of the central nervous system. Since our nervous system is the primary medium through which the brain sends sensory information to our body parts, when the nervous system gets affected, it impacts our mobility. This happens when our nerve cells lose the ability to produce dopamine like it used to earlier; and as a result, the internal communication within our bodies is affected thereby, causing great difficulty keeping up with routine functions such as walking across the hallway.
No cure for Parkinson’s disease exists as of yet, but there are certain procedures which ease the pain and make the condition more tolerable. Apart from the surgical procedure, it has been established that physical therapy for Parkinson’s disease yields great results.
Halts The Symptoms
If appropriate action is not taken in a timely manner, there is a great possibility that the symptoms escalate further because Parkinson’s disease has a tendency to progressively worsen. These symptoms include regular tremors, stiff muscles, and problems with coordination and balancing which progressively worsens to complete disability in certain cases. These symptoms on its own make life difficult and physical therapy for Parkinson’s disease goes a long way in making life easier for the patient suffering.
Parkinson’s disease causes tremors in the body which alongside deterioration of basic motor functions results in declining mobility. Physical therapy for Parkinson’s disease includes specially designed exercises which improve the cardiovascular system. These exercises include stretching and warming the muscles to prolong their life. The exercises improve balance and coordination functions, improve stamina, and helps overcome the sense of fatigue. In certain cases, the physical therapy for Parkinson’s disease also helps the patient rediscover their sitting posture which is closely linked to the central nervous system.
Improves Joint Flexibility And Muscle Strength
Physical therapy for Parkinson’s disease emphasizes on the improvement of the flexibility of the joints which are primarily responsible for certain mobility functions. For example, the simple act of getting up from your chair involves the use of multiple joints. Muscle strength is imperative for recovering lost mobility and without strong muscles, it would be difficult to support your own weight. Even getting up from a chair employs significant muscle strength. Physical therapy for Parkinson’s disease focuses on improving muscle strength with the help of a gradual increase in the intensity and the regularity of complementary exercises.
If you are searching for physical therapy for someone who is suffering from Parkinson disease, then you can avail professional physiotherapy services extended by InHome Physical Therapy & Massage. The advantage of hiring the physical therapy services provided by InHome Physical Therapy & Massage is that they offer their services in the comfort of your home, which is certainly a safe and comfortable environment the patient needs especially in their battle against Parkinson’s disease.
Hip pain has become, sort of, a common health issue not only amongst the older generation, but also the relatively younger lot. There are various causes of hip pain such as osteoarthritis of the hip joint, sciatica nerve impingement, poor posture, obesity, stress fractures and bursitis in the buttocks, groin region or side of the hips.
The best way to deal with hip pain is to strengthen the hip joint and supporting muscles, while also making it more flexible. Here are a few simple and effective exercises that can be performed at the gym or at home for pain relief.
Exercising at the gym is a good option as you have access to all the required machinery to strengthen the hip joint and supporting muscles. Take help from your gym trainers for posture inputs and overall supervision. Make sure you are comfortable with the weights so as to avoid injuries.
-Exercise #1 Quadriceps Squeeze
The leg extension machine at your gym should be used to perform this exercise. Assume a comfortable sitting position and place your legs under the pad. Set the resistance weight as per your comfort level or don't set any weight at all for minimum resistance. Now, straighten your knee against resistance to work on the quadriceps muscles. Perform a minimum of 8-10 repetitions.
- Exercise #2 Squats
The squat machine should be used to perform this exercise. Set comfortable weight or no weight at all for minimum resistance. Position yourself comfortably before starting the set. Bend your knees until your thighs are parallel to the floor for optimum results. Squats should be avoided by replacement surgery patients and those with severe arthritis.
-Exercise #3 Hamstring Squeeze
In most gyms, the leg extension machine is used in a reversed position for working on the hamstring. For this you will have to lie on your stomach and adjust your feet under the pad. Now, push the pad towards your buttocks by bending your knees. Perform a minimum of 8-10 repetitions.
These home exercises can be performed without supervision, but any discomfort while performing them should be reported to your physical therapist.
-Exercise #1 Leg Swings
Stand in an upright position with your one side touching a wall for support. Place your hand on the wall for extra support of need and extend your outer leg sideways till your hip pain permits. Repeat this 8-10 times and then switch position to perform this exercise with the other leg.
-Exercise #2 Knee Lifts
Lie on your back with your legs in a straight position. Now, lift your legs by bending your knee and move it to the opposite shoulder. Gently grab it with both your hands to facilitate the movement. Hold it for 3-5 seconds and the resume neutral position. Repeat with the other knee and shoulder set.
Though total hip replacement surgery is a good treatment option, it lasts only for 15 to 20 years. So, it is a better option to preserve your hip joint for as long as possible by strengthening it with the above exercises.
Long works hours of sitting at the work station has made a large number of office goers into work potatoes. It is common scenario for individuals even in their early twenties to compliant about back, neck, shoulder or wrist issues, all of which stem from workspace injuries. These injuries can be easily avoided if you were to spare time as little as 15 minutes per day and use it to stretch out. So, roll up your sleeves and pin up your hair to beat your office injuries with these simple workspace exercises.
1. The Forward Bend
You can also call it 'The Grabber'. To perform a forward bend, you have to move your chair away from the desk or change your direction, so that you don't pass out with a head bump. Once you have ample room, move your hands over your head and clasp them together while both your feet remain firmly on the ground. Move your hands down slowly without bending while your back arches. Keep on moving till your chin rests on your thighs. Hold the position for 2 seconds and then return to starting stance.
2. Lower Back Stretch
The lower back stretch is very crucial for pain relief and working the most neglected region. To stretch your lower back, all you have to do is to be seated in a normal position and pull your knee towards your chest. Use both your hands for grabbing the knee while your spine maintains an upright position.
You wouldn't find a simpler exercise to work those shoulders and collar pains. All you need to do is shrug! Raise both your shoulders upwards and try to reach for your earlobes. Hold that position for about 2 seconds and repeat in sets.
4. Neck Stretch
Another way to work those neck muscles is by turning your head side-to-side. The side-to-stretch can be done in two ways. First is to move it in side to side while keeping your head straight or you could also do it by tilting your head towards both sides. The neck stretch can be easily performed during your short work breaks.
5. Back Side-to-side Stretch
A comprehensive stretch for your back, the side-to-side stretch will need you to leave your cozy seat for a few minutes. While standing up, move your hands and place them over your head. Now, start slowly bending side to side while pausing when you reach neutral position. Make sure you do it slowly in the beginning or you might start feeling dizzy. You could do this during your toilet break.
6. Spinal Twist
Who doesn't like the twist? It is similar to the classic dance move. Stay seated in your chair with your feet on the ground. Now, move your body (waist upwards) to the side while your feet still remain in neutral position. It's okay if your spine makes popping noises. Repeat this for the other side and you can also have a good view of your neighbor's cubicle.
7. Leg Stretch
To avoid getting those pins and needles in your legs, keep on stretching them from time to time. To perform leg stretches, you need to ensure that you have enough legroom and then move your legs, together, in an upward motion, till you feel a stretch in the dorsal region of your legs. Repeat the exercise 8-10 times a day.
What keeps most people from exercising is shyness of performing amongst people. Don't shy away from good health. A recent study has proven that exercising can reduce your pain by up to 72%, so get to it!
When you are actively involved in a sport, injury is inevitable. I am sure that there is not a single athlete who has not suffered from any type of injury in the entirety of their career. Since injuries are inevitable, the focus of every athlete should be on reducing the recovery time by choosing the right treatment therapy and implementing prevention techniques. This is where physiotherapy and exercise therapy comes into the picture. Physiotherapy and exercise therapy as a treatment option against sport injuries is preferred as they can help individuals rebuild strength and movement in parts of their body after an injury.
Common Sport InjuriesSport injuries are those which occur while participating in organised sporting events, training sessions, fitness activities and / or while exercising. Reasons for sports injuries could be anything from improper training, lack of warm up, accidents or lack of proper gear. Most common type of sport injuries include:
- Sprains and strains
A sprain is an overstretched or torn ligament caused by falling, twisting or getting hit. Sprain injuries on your ankles and wrist are the most common places for such an injury. A strain is an overstretched or torn muscle or tendon. Back and hamstring strains are some of the most common in sport but others such as ankle and calve are common as well.
- Knee injuries and other disorders
The knee joint is a complex structure made up of bone, cartilage, ligaments and fluid. Damage to any of these components causes injury to the knee joint.
A fracture signifies a break, crack or shattering, usually of bones. If the broken bones protrude out of the skin, then it is called an open or compound fracture.
Dislocation injuries are caused to the joints of your body which force the ends of your bones out of position. The most common dislocation injuries occur in the ankle, knee, shoulders, hips, elbows and jaws.
- Stress fractures
Tiny cracks which appear on the bone's surface which are caused by repetitive overloading. Like a pitcher in a baseball game might suffer stress fractures in the shoulder of his throwing arm.
Physical Therapy And Exercise Therapy As A Treatment OptionPhysiotherapists and exercise therapists understand the injured structure and provide treatments based on the different phases of an injury. In a normal process of healing, each injury goes through the acute, sub-acute and chronic phase. The acute phase involves taking care of the injury with the PRICE (protection, rest, ice, compression and elevation) treatment. The sub-acute phase is also a control motion phase which involves performing strengthening and range of motion exercises in an assisted mode. The chronic phase involves the individual returning to his pre-injury physical activities with little or no consultation being involved.
Physical Therapy And Exercise Therapy As A Prevention OptionPhysical therapy and exercise therapy as a prevention option is being used by many athletes who visit their therapist before important games to be sure that they are at the peak of their health. Also, it is advised you see a physiotherapist before an injury becomes severe as they can examine and address the issue before it get worse. As times advance, physiotherapists, sports therapists, exercise therapists and athletic trainers implement new ways which treat and prevent these common sport injuries.
A sharp pain in the back which occurs while lifting a heavy object or over stretching is a clear symptom of a strained back muscle. A muscle strain is an injury caused due to partial or complete tear of a muscle or its tendon by over exertion or stretching beyond its normal range. The muscle pull leads to soreness and swelling in the region in and around the torn muscle, impairing mobility. A back muscle pull generally is observed in the lower back called as lumbar strain.
Physical Therapy Exercises
Physical therapy along with exercise therapy for back pain is very important for strengthening of back muscles as well as recovery from the muscle strain. The lower back muscles which become stiff because of low physical activity or over exertion are prone to muscle strain when suddenly attempting a heavy task or quick movement. These exercises will not only help you accelerate the recovery process, they will also strengthen your back muscles to prevent repeated damage.
Before initiating any of these exercises consult your physical therapist or exercise therapist. Depending on your degree of strain and muscles that are strained, the exercises may be different.
Exercise #1 - Rotation Stretch
The aim of this exercise is to work on the lower back muscles which are responsible for the turning and twisting actions. Take a comfortable seating position (an exercise ball would be a perfect option). Once seated, turn your shoulders to one direction, while keeping the body in the same position. Hold for 3 seconds and move your shoulders in the other direction.
Exercise #2 - Back Flexion
Lie on an exercise mat in the face up position. Now, pull both the knees together towards your chest. While doing so, slightly raise your neck towards the raised knees to achieve a full flexing of the back muscles. Stretch yourself till a comfortable stretch is observed while still in a balled up position. Repeat 8-10 times per set.
Exercise #3 - Knee To Chest Stretch
Lie on an exercise mat in the face up position. Place your knees in the bent position with just the feet toughing the mat. Now, place both your hands behind one knee and bring it closer to the chest area, stretching till your injury permits. Hold this position for 3 seconds before going back to neutral.
Exercise #4 - Bicycle Stretch
A bicycle stretch is to be started slowly by lying on your back, hands firmly supporting the head, knees bent and feet touching the floor. Now, bring one of your knees towards your opposite elbow. Repeat the same with the other opposing knee and elbow.
Exercise #5 - Sideways Bending
The sideways bending exercise is a part of regular physical routine and hence, everyone is aware of it. Hold your hand together and move them over your head to achieve a flex in your back muscles. Now, move your upper body sideways, while still holding the stretched arms together. Hold this position for 3 seconds and then move to your neutral position. Perform this exercise for both sides. It can also be performed in a seated position.
Exercise #6 - Hamstring Stretch
Hamstring stretch exercises are performed in different ways. The most common way is to sit with one leg stretched and one leg folded inward. Now, stretch towards the extended leg to touch its toes. With limited mobility, try and stretch till your injury permits and then switch legs after completing a set of 10 repetitions.
If the pain persists for more than two weeks or if the pain increases, visit a physiotherapist for further consultation and a specialised treatment program.
Muscular Sclerosis is a potentially severe disease which has the capacity to paralyze your limbs, as it affects the central nervous system. Those who are affected by muscular sclerosis often lose control over their basic bodily functions such as muscle control, the ability to balance themselves and face vision problems. Additional symptoms include fatigue, numbness, deterioration of the bladder, and depression.
How does this happen? Muscular sclerosis can happen when your immune system attacks a fatty, layer in your body named as myelin. Myelin is responsible for protecting our nerve fibers, and without its protection the nerves eventually get damaged. This damage affects the brain significantly and the signals it sends to the other parts of the body. There is no direct cure for the disease yet, but it has been established that physiotherapy for muscular sclerosis has the capacity to help in dealing with the symptoms. Read on to learn more:
The first visit to the physiotherapist helps the expert determine the severity of your condition. Considering that muscular sclerosis is a condition with several variables, the disease affects each patient in a unique manner. The physiotherapist would access the progression of the disease and determine your control over your balance, your flexibility levels, strength, posture, reflexes, and coordination. This thorough evaluation allows the physiotherapist to design a set of exercises specific to your condition, a treatment plan which suits you and the set of goals pertaining to your recovery.
The Exercise Plan
Fatigue is the primary result of this disability and physiotherapists understand this. Hence, a physiotherapy for muscular sclerosis plan includes an elaborate and balanced exercise routine which helps in dealing with fatigue. The exercises are designed in such a manner that your upper body functions show gradual improvement eventually. Your hands and arm would regain some of their lost strength and coordination. This plan will help also you return to your daily routine activities gradually.
If you are regular with the prescribed exercises and the treatment options prescribed by the physiotherapist, your treatment plan can lead to steady improvement in your motor functions and control over your balance and coordination. Certain patients who suffer from spasticity (extreme stiffening of the muscles which hinders movement) also benefit from physiotherapy for muscular sclerosis because of the stretching and range-of-motion enhancing exercises. The elaborate stretching, positioning, and compensatory techniques also result in a steady reduction of the pain arising from muscles and joints.
Muscular sclerosis is a difficult disease to navigate through because of a tremendous variation in symptoms that people experience, and this also renders the ‘one fix for all’ technique counterproductive. This makes it imperative that you seek the services of professional experts to start physiotherapy for muscular sclerosis. InHome Physical Therapy & Massage, with its specialized physical therapy and exercise therapy services, is well equipped to help you recover from what is certainly a tricky disease to deal with.
In the rush of our busy lives, as we run to work, try to maintain a healthy social life and catch up with our hobbies, we tend to ignore the stress we put on our minds and bodies. It does not occur to us that just like machines, our bodies too suffer because of the gradual wear and tear we experience every day. And just like machines, our minds and bodies need regular rest and tune-up too.
So, how do we go tune up our mind and body to make sure we maintain the same efficiency in the week to come and the weeks that follow? Getting a massage therapy might just be the solution. And no, a massage session is not just a recreational activity, there are accurate, medical benefits associated with this therapy. Let’s find out what:
Doing work which involves a high level of mental activity might not seem like a draining physical task, but it does lead to high levels of stress build-up. Getting a massage therapy in Edmonton can help in reducing this stress successfully. A reduction in stress levels will also help you sleep well because high levels of chronic muscle pain gradually reduce with regular massage therapy.
Lowers Blood Pressure
This might not be a commonly known fact, but getting a massage therapy in Edmonton from a qualified physical therapist leads to a reduction in blood pressure. This also reduces the chances of a heart attack, a stroke and kidney failure. Regular massage therapy is also known to reduce the cortisol levels in your body and reduce anxiety levels.
Improves Blood Circulation
Consistent blood supply to the muscles is crucial for the well-being of your health and helps in preventing several conditions which arise due to poor blood circulation. Several body parts suffer because of a congestion in the supply of blood. A massage therapy, with the help of an experienced therapist, is an ideal measure to relieve this congestion and avoid unwanted complications in the future.
Helps Muscle Relaxation
Most of the pain which we suffer on a regular basis, such as back pain or pain in our arms and shoulders, is a result of tense muscles. The primary purpose of a massage therapy is relieving this pain and loosening the knots in our muscles and tendons. Most of us today have jobs where we have to be seated at our desks for long hours in a fixed position. This often leads to occupational hazards such as whiplash and chronic back pain, the solution for these ailments lies in massage therapy from an expert in Edmonton.
Understanding the fact that traveling to a therapist’s office might be part of the reason why we avoid getting a massage, InHome Physical Therapy & Massage offers their massage therapy services at the absolute comfort of your home. They have the competence and the expertise of providing multiple types of massage therapies based on your specific requirements.