By Ryan Marrin, Registered Physiotherapist at our SOS Northfield location
Happy New Year to you from myself and all of us here at S.O.S. Physiotherapy! It is the first month of the new year and a lot has happened in 2024 and I was very fortunate to have an incredible year of travelling and new experiences. I went to Italy and France for the first time with my partner and his school, was fortunate enough to see the beautiful town of Jasper before the devastating fires and went on my first Caribbean Cruise on a gigantic ocean liner. Even with all of these amazing experiences, one of my favorite highlights of the year was my return to the community theatre stage as a member of the cast of KWMP’s Cabaret!
This was the first community theatre musical production that I have been a part of since 2018 when I was a part of KWMP’s Spring Awakening. Very shortly after this production ended was when I started my Masters of Physical Therapy program at Western and this did not leave very much free time for hobbies! After the pandemic, it was tough for local non-profit companies to get the ball rolling again but fortunately the Kitchener-Waterloo community theatre has been back in full swing since then and there are tons of local shows happening all of the time. I have proudly been involved with KW Glee’s Pop Therapy group for a few terms and this re-lit my passion for performing and theatre so when auditions opened up I knew I had to put myself out there. I could not be more happy that I did!
If you are not familiar with the show, Cabaret is known as one of the best musicals of all time and it also had a movie made about it starring the incomparable Liza Minnelli. It mainly follows the story of a budding American novelist who falls in love with a beautiful, talented and chaotic cabaret singer at the seedy Kit Kat Klub in 1930s Berlin during the Nazi’s rise to power. Despite some of its more flashy and vibrant dance numbers, it is actually a very dark show that aims to warn audiences about the perils of political apathy.
I could not be more proud to have been part of this production because frankly, the show was a smash! We were so pleased to hear such positive audience reactions to our show. The direction, choreography, singing, acting, dancing, costumes, lighting, set design and the orchestra were all so strong and each member of the cast truly brought something special and unique to their performances. I have never been a part of a production quite like this and I am so happy to have made new friends and created new memories. I cannot wait to audition for my next show and don’t worry, you will know about it! In the meantime, I encourage you to keep supporting local community theatre by either going to see as many shows as you can or getting involved with performing or volunteering. I guarantee you will love the experience just like I did!
How Physiotherapy Can Help You Get Healthier
Do you find it challenging to find the time to get healthier? Do you struggle with injuries and pain? You may benefit from working with a physiotherapist to help you get back on track. At SOS Physiotherapy, our therapists are experts at eliminating pain and resolving both old and recent injuries so that you can enjoy a healthier life!
When you are in pain or tired after a long day at work, it can sometimes be difficult to find the energy to deal with injuries or stick to a nutritious diet. As a result, your body may start to suffer the consequences of more injuries, pain, or severe health issues like high blood pressure and diabetes. Lifestyle diseases are the primary cause of morbidity and mortality in the United States. These include heart disease, cancer, diabetes, and joint and muscle disorders.
All of these conditions are associated with physical inactivity, an unhealthy diet, and stress. Fortunately, the vast majority of these behaviors can be successfully treated by a licensed physiotherapist. Physiotherapists are leaders in promoting health and wellness. Our therapists can help you by providing education and prescribing physical activity and exercise. They provide hands-on interventions to help you resolve your pain and injuries and get back to a healthy life! Contact SOS Physiotherapy today to find out more about how our services can help you live a healthier, stronger, and more active life!
What Does it Mean to be Healthier?
Health is defined as the state of being free from illness or injury. It essentially means that your body is operating at its highest levels of function. Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Physiotherapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well.
Some tips you can do on your own to become healthier, stronger, and more active include:
- Getting enough sleep. Sleep is the most effective strategy that has one of the most significant effects on your overall well-being. To keep your body functioning normally, try and get between 7 and 8 hours of sleep per night. The more regular your rest, the better you will feel.
- Strength training. Strength training is one of the most effective injury prevention strategies to help stay injury-free.
- Cardiovascular exercise. Get your heart rate up and make sure you walk or are active and moving every day! Frequent exercise can boost your metabolism and improve your mood.
- Joint and muscle mobility. Stretching helps keep you moving and feeling better. Knowing the proper exercises and specialized treatments can relieve your joint and muscle pain and improve your overall health.
- Nutrition matters. You are what you eat. Make sure you’re putting the right kinds of things in your body. Avoid fad diets and stick with a plant-based, whole grain, and lean protein diet. Avoid sugar and processed foods.
- Stay hydrated. Hydration is essential for injury prevention and the proper function of your body. Water keeps your body systems functioning at an optimum level.
- Practice meditating. Meditation is beneficial for physical and mental well-being. Try practicing things like meditation and yoga regularly. The downtime will help you feel better.
Your physiotherapist can provide you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall.
How Physiotherapy Can Help You
Our physiotherapists evaluate and treat abnormal physical function related to an injury, disability, disease, or unhealthy lifestyle. Our team is composed of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. We play a leading role in preventing, reversing, and managing lifestyle-related conditions. Every program is designed based on your individual needs. Learning how to safely move without injury or pain is a significant part of our physiotherapy programs. We use objective measurements to determine the level of strength and fitness and build your program accordingly. We can guide you through proper exercises and specialized treatments to relieve your joint and muscle pain, increase your strength and flexibility, and improve overall health.
Contact our clinic today to make an appointment
Are you looking for assistance with improving your health and increasing your strength and physical activity? Our team at SOS Physiotherapy would love to help you live the highest quality of life possible. Contact us today to begin your new chapter toward becoming a healthier you!
FREE In-Person Workshop
“Step Into Comfort”
A Workshop brought to you by SOS Physiotherapy and BioPed Footcare!
Join us on Wed. Feb 26 at 7pm at our SOS Guelph clinic for
an in person workshop dedicated to foot/ankle pain.
Co-hosted by our SOS Physiotherapists Arthur and Coulton
along with Bioped Footcare specialist Meghan.
If you struggle with any kind of foot pain, register to learn more and to save your spot now!
Exercise of the Month
Fire Hydrant
Inspired by my two dogs, I wanted to share this excellent glute strengthening exercise that also improves core strength and motor control. This is a safe, low impact exercise that is useful for reducing low back pain or just rounding out your leg days! Here’s how it is done:
- Start in a 4-point kneeling position with your hands below your shoulders and knees below your hips.
- Find a neutral low back position and activate your core by pulling your belly button up towards your low back.
- Imagine like you are balancing a cup of water on your low back and lift one leg up to the side without spilling the water.
- Slowly lower your leg back down and repeat on the same side.
- Once finished, repeat on the other side.
- Complete 2-3 sets of 10-12 reps on each side. Your low back should not feel pain at any point during this exercise. Please consult with your physiotherapist if you are feeling low back pain with this exercise.
Back to the Basics
With the start of the new year comes, of course, New Year’s resolutions! We all make them and regardless of their success, it is never a bad thing to try and better ourselves (even though we should be doing this all year round!). For those who decide on committing to any sort of a fitness/activity goal this year, you may run the risk of injuring yourself and becoming discouraged or giving-up. I have come across this trend with a number of patients who tend to jump into things full-swing without giving the body the proper time to adjust.
Here are some pointers on how to start a new fitness goal safely to reduce injury and increase adherence and success:
- Choose Wisely – Pick an activity that makes sense for you! Find something that is challenging, realistic, and enjoyable. If you have never lifted weights before then start with something like yoga, pilates or tai chi to build strength and flexibility.
- Create a Schedule – Rather than just doing the activity whenever, pick specific days and times that work best with your routine. If you are a beginner, start with 30 minutes 2-3x/week and build from there.
- Make Time for Rest/Recovery – This is so important! Make sure you allow for 24-48 hours of rest in between activities no matter what and never skip warm-ups and cool-downs!
- Progress Slowly – Be careful not to make large jumps in dosage or difficulty. Pick one aspect (i.e. duration, speed, weight, volume, intensity, etc.) and only progress by 10-20%. Complete at least 2-3 workouts with the new level of progression before adding more.
- Focus on You – Do not hold yourself to anyone else’s standard but your own and consider where you are TODAY. Even 2-3 weeks off of exercise is enough that you will require some time to allow your body to re-learn and adapt. If you are doing a fitness class, do not feel like you have to keep up with everyone! Take your time and you will get there.
- Ask For Help – Never be afraid to ask for help! If you are unsure of something, ask the instructor or your physiotherapist for guidance. They can educate you on where you start, technique, equipment, footwear, etc.
SOS 2024 Holiday Party
This year, the SOS team celebrated together again at our annual Holiday Party at The Elmira Golf and Country Club. Staff members, their partners and students from every clinic enjoyed an evening filled with delicious food, great drinks and tons of fun and laughter! We even had a surprise visit from Buddy The Elf! Thank you so much to everyone who came and to every individual who helped make this event happen. It was a truly memorable evening!
Holiday Can Drive
The elves have been busy this year!
At S.O.S., we challenged the clinics to see who could rack up the most Google reviews by the end of the month and as an incentive, the company promised to match each review with the donation of a food item! Unfortunately the North clinics lost to the South clinics but we still managed to collect over 50 donations and reviews, plus all of the generous contributions from our amazing patients. We are always so happy to give a little back to the community during the Holidays. Merry Christmas!