All posts in The More You Know


Web-boots-069Gardening is a great outdoor activity that can be both meditative as well as physically active. Unfortunately, many avoid gardening since it can aggravate the back, hips and knees. Gardening does not have to be an impossible task, simply follow these tips listed, and gardening can be an enjoyable hobby once again.


Preparation is an important part to keeping your body happy and healthy. Make sure to do the following before doing any gardening.


  • Have the Proper Tools Ready:
     Do your body a favor and get tools with longer, adjustable handles. This will allow your body to maintain a more neutral position.
     For heavy lifting, use a wheelbarrow so your muscles are able to do less work.
     For kneeling, get knee pads to lessen the impact on the knee joint.


Create a more manageable garden: think high, think small. Consider a standing garden that is raised high enough so you don’t have to bend at all. Also, having a smaller garden means less weeding and maintenance which can save the wear and tear of the joints.




golf swing

The golf swing is a complex coordinated movement of muscles and joints in our body.

The spine itself is required to rotate to near maximal ranges of motion in two directions as we complete our backswing, downswing and follow through. The modern swing has seen increased emphasis on power (and distance) generated from our torso, creating larger demand on our core, obliques, middle and lower back. As it pertains to golf – spine and abdominal fitness not only improves performance and controlled motion, but decreases the risk of injury as golfers execute the repetitively hazardous action of the swing. A warm-up is also very important as we prepare our muscular engines for several hours of physical activity.
Physiotherapists are frequently involved with numerous clients experiencing stiffness, weakness, and/or pain in their spines, shoulders, elbows, knees and ankles. There are many exercises, manual techniques, and modalities that our therapists use to improve the physical health of these areas of concern. Strength and mobility in these areas is extremely important for a healthy and happy golf season.


Prevent aches and pains while travelling

 Travel Tips                       cartoon-airplane

Being in a car or a plane for long periods of time can make anyone sore, but for those with injuries, long travels can be a nightmare. While there is likely no way of preventing all aches and pains that are associated with long travel, there are several things you can do to decrease the pain and recovery time.


HEART HEALTH – Be good to your heart!

February is heart health month and Valentine’s Day.
Here are 4 Ways to help your heart!

Cartoon hearts
1.) Quit smoking: If you smoke, make a plan to quit! Within months of quitting, the risk of a heart attack is greatly reduced. Within a year of quitting, lung capacity and breathing can improve by 10%.
2.) Cut down on sugar: More than 6 teaspoons per day has been linked to cardiovascular disease and other health issues.
3.) Try a meatless meal once per week: Plan to have one vegetarian meal each week. Eating more legumes can help manage diabetes and improve cholesterol levels.
4.) GET ACTIVE! You don’t have to spend hours in the gym, but make activity part of your everyday routine. Physical activity combined with healthy eating can help control and prevent heart disease.


Osteoarthritic Knee Pain

This New Year get active and stay ahead of Osteoarthritic Knee Pain.


Osteoarthritis, commonly known as the wear-and-tear arthritis, is a condition in which the natural cushioning between joints and cartilage wears away. When this happens, the bones of the joints rub together resulting in pain, swelling, stiffness, decreased ability to move and, and in some cases, can lead to bone spurs.

Osteoarthritis is the most common type of arthritis, and the knee is the most commonly affected area. Unfortunately almost everyone will eventually develop some degree of osteoarthritis.