By Evan Lukasik, a Registered Physiotherapist at our SOS Belmont location
The last six years have been an absolute whirlwind. From being a student in physio school and graduating, to starting and navigating my career in the middle of the pandemic, seeing three of my siblings get married, and to becoming an uncle. So many great things have happened over this time, however, the one I am most grateful for is finding my person and my life partner six years ago this November at Queen’s University.
Over the years of working at SOS I have featured a few stories about Cass and I and our pup Maitland, so I figured I would share a little bit about our engagement this past July. For starters, I knew there were a couple things that were essential for the big day. I knew I wanted to do it outside in nature in a beautiful setting because Cass and I have so many great memories on hikes and just being active together outdoors. Secondly, I knew Cass wanted to have some family around when it happened, and she has two brothers who both live in Calgary. So putting these two requirements together I landed on doing it in the mountains in Alberta! To throw Cass off the scent I decided I would do it in July when we were already going out to Calgary to stay with her brothers for the stampede, which happened to be a great place to be post engagement to celebrate the occasion.
The day was perfect, the sun was shining and there were only a few clouds in the sky. Cass and I had just flown in the night before and didn’t get in until about 2:00 am and the plan was to leave for the mountains around 7:30 am for the hike. Even with the early wake up time after getting in late the night prior I still woke up before my alarm went off that morning as I was understandably anxious to get the day started, and the adrenaline was pumping. Cass and I and her two brothers drove to the hike and we met two of our close friends and their dog there. The six of us then began our trip up the mountain. The first hour or so wasn’t too bad, but the second half of the hike up was very steep and challenging, and for a moment I wasn’t sure if we were going to make it up there but we persevered! Once we got to the top I took a few moments so everyone could catch our breath, and then walked with Cass to the lookout spot. We talked for a little bit about how far we had come together and our journey to get to this point, and then I took her hand and asked the love of my life if she would marry me, thankfully she said YES! Although, I am still unsure why, but I have learned to not ask questions.
After we climbed back down the mountain I had one more surprise for Cass back in Calgary. For over a year I had been taking secret guitar lessons, so once we got back to the house I played a song for her that was sentimental for us. I had never played an instrument before and she had no idea I was doing this, so she was quite shocked when it happened. To cap it off, we then got to spend the rest of the night with friends and family at the stampede. The entire day could not have gone better and I am so grateful we got to share it with people we love. I can’t wait to live the rest of my life with Cass and grow our little family together, I am so incredibly lucky!
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Solutions for Hip and Knee Pain
Do you have pain in your hips or knees when trying to enjoy leisurely walks, climbing stairs, or bending down to retrieve a dropped item? Hip and knee pain can limit your ability to perform and enjoy daily activities.
Fortunately, at SOS Physiotherapy, our therapists can teach you how to find relief and get back to doing what you love!
Your hips are ball and socket joints, meaning that your femur (thigh bone) fits perfectly into your pelvis (hip socket). There is a cushion of cartilage in your hips that helps prevent friction as your hip bone moves within the socket.
The knee joint is also one of the most complicated joints in the body, as it has to bear up to 6 times your body weight when running or jumping. This incredible joint is vital for walking, stairs, and bending or kneeling movements. This is also why things can go wrong, resulting in injury and pain.
Pain ensues if the cartilage wears down or is damaged due to age or injury. It is also possible for the muscles and tendons surrounding the hip and knee to experience pain from overuse or trauma. No matter the source of pain, we offer solutions to help you resume your normal activities.
If your hip or knee pain limits you from living the life you want, don’t hesitate to contact SOS Physiotherapy as soon as possible. We’ll help you get moving freely once again!
What Causes Hip and Knee Pain?
There are many reasons why you may be experiencing hip or knee pain. Some of the most common causes include:
Arthritis. Osteoarthritis and rheumatoid arthritis are the most common causes of hip and knee pain. Arthritis causes inflammation of the joints and can lead to a quicker breakdown of cartilage in the hips. This can lead to pain or stiffness with movement.
Tears and ruptures. There are ligaments and cartilage in the hips and knees that are susceptible to injury, including tearing. Tears to ligaments leave the joints unstable, while cartilage tears typically affect your range of motion. Most tears result from some trauma or sports-related accident.
Bursitis. Bursae are liquid sacs that can be found between tissues. They help ease friction from tissues running together; however, they can also become inflamed due to overuse and trauma, resulting in pain. So, if you feel achy after walking too far, it may be your body’s way of telling you you’ve done too much!
Strains and Tendonitis. Muscles or tendons can become strained and/or inflamed due to overuse and repeated activity. This causes inflammation and fraying of the tissue, resulting in pain.
Although it is less common, fractures and dislocations are possible due to accidents or diseases such as cancer. This is something to keep in mind as you participate in physically demanding activities and hobbies. If you are experiencing pain from a recent slip or fall, you may be feeling the symptoms of a fracture or even a dislocation.
How Physiotherapy Can Help Hip and Knee Pain
Our physiotherapists are movement experts! We will start with an injury evaluation and a biomechanical assessment to identify all the factors that may be contributing to your pain.
This will consist of a thorough history to understand more about the training schedule, the demands on the body, and the athlete’s overall health status.
We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and any appropriate pain relief technique for the best possible outcome.
Rehabilitation should start immediately following most injuries to ensure the fastest recovery possible. Our physiotherapists will determine the injury’s severity and identify any other weaknesses or limitations that may affect the athlete’s recovery, stability, or strength.
Physiotherapy will provide the foundation for success while reducing future injuries!
Contact Us for an Appointment
At SOS Physiotherapy, we can provide you with a joint analysis to determine any problem areas in the hip or knee joints and treat them accordingly. Any problems that are discovered early ensure that your joints are working at their peak performance.
Call today to schedule a consultation with one of our expert physiotherapists and discover how you can live life with freely moving joints!
New Physiotherapy
Team Members!
Anna Pelczar
Belmont
Hey SOS community! My name is Anna and I am thrilled to be back with the team at SOS, now as a full-time Physiotherapy Resident at the Belmont location. I’m looking forward to getting to know more of you! Outside the clinic I enjoy weightlifting, running, tennis, cooking a nice meal or reading a good book.
Alicia Cole
Belmont
Hi! My name is Alicia, and I am a Physiotherapy Resident at SOS Physiotherapy Belmont. I am originally from the KW area, and recently returned after earning my Masters of Physical Therapy in Toronto. I am dedicated to providing personalized care to help my patients feel their best. When I’m not working, you’ll often find me hiking, playing tennis, reading, or enjoying quality time with my dogs. I’m looking forward to seeing everyone around the clinic!
Gordon Restivo
Elmira
Meet Gordon, our newest physio at SOS Elmira, who empowers clients in their rehabilitation, helping them understand their injuries and take charge of their recovery. Passionate about strength-based exercise, he stays active with gym workouts and sports. Gordon is ready to help others regain the confidence to enjoy their favourite activities.
Jill Hubbard
Leading Edge
Jill was born and raised in the KW region and is excited to be home & treating her local community members. She is working at our newest SOS location, Leading Edge in Kitchener. Outside of the clinic, she enjoys playing hockey and pickleball with her friends.
MOVEMBER
The Moebilizers are back for another year of glorious mustaches!
Last year our team was able to raise $1,222 for all things men’s health and this year with your help we would like to smash that number! If you would like to donate to the cause ask an SOS team member and they will point you in the right direction or simply click below to go right to our team page!
Welcome & Congratulations!
Welcome Zara
Zara is our newest co-op student at SOS Belmont who will be here until the end of December! She is currently in her third year of Kinesiology at the University of Waterloo and a fun fact about her is that she has been playing golf since she was three years old!
Congratulations Gavin and Mia!
A huge congratulations goes out to past co-ops Gavin and Mia who have both begun their journeys in Physiotherapy school at Queen’s University and University of Toronto respectively, and to past admin team member Sandy who has just started Chiropractic school at CMCC in Toronto. Thank you for all your hard work, dedication, and positivity around the clinic and best of luck in this exciting next chapter, we look forward to welcoming you all into the professions!
Congratulations Sandy!
Myth Busting! — “knees over toes”
This newsletter’s myth busting topic is a classic one that I hear very often from patients in the clinic and people in the gym, and is that of the “knees over toes” myth. Many people believe that when performing movements such as squats and more specifically lunges, that it is unsafe or wrong to allow your knees to track forward past your toes. I am here to tell you that in most cases this movement is not only safe, but it can also be very beneficial in developing strength and function and it can help to reduce your risk of hip, knee, and ankle injuries!
Allowing your knees to go over your toes during these movements reflects natural movement patterns seen in everyday activities like walking, running, and crouching. The myth that this position is harmful often arises from a misunderstanding of biomechanics. When your knees move forward, they engage key muscles in the legs and hips, which can help improve strength, flexibility, and stability. Research shows us that as long as you are able to keep your weight balanced and your movement controlled, then just like many other movements at the gym this is a safe and beneficial exercise!
Ultimately, just like any other exercise it’s important to listen to your body and progress gradually to ensure safety while benefiting from movements like this, and if you still aren’t sure or have questions this is what we are here for so don’t be afraid to ask your SOS team member for help!
Office Tension?
Although we can not help with deadlines and angry coworkers, here are a few general tips/guidelines to follow to help reduce postural tension and soreness from the workplace or your home office setup. Remember, these are just guidelines and not strict rules, especially if you feel they don’t work for you. The biggest keys are to find multiple setups that are comfortable and to rotate through them during the work day — your body is meant to move!
1. Your next posture is your best posture. Don’t get too comfortable with any single position and if possible go between sitting and standing a couple times a day. While in either of these positions make micro changes to your posture often. This will help to improve circulation, keep your muscles moving throughout the day, and reduce post work soreness.
2. Follow the rule of 20’s: Every 20 minutes stand and move for 2 minutes while also looking at something 20 feet away for 20 seconds in order to reduce eye strain and decrease body tension.
3. Have the top of your monitor positioned at eye level to allow for a natural 20-degree downward gaze to help reduce neck tension and eye strain.
4. Have the most used objects on your desk within a reachable distance, however, if possible change the positions of these objects every once in a while (ie. if you put your coffee cup on the right side of your desk every day, start switching it to the left side every second day).
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.