Dear SOS Family,
I hope this newsletter finds you well and thriving! I wanted to share a past adventure that my partner and I embarked on last summer, a two-week trip to the stunning landscapes of Scandinavia. Not only was it a journey filled with breathtaking sights and rich culture, but it was also a celebration of physical activity: high daily step counts and elevation changes with numerous ‘fika’ stops (coffee and dessert breaks) to keep us fueled, all themes we hold near and dear at SOS.
Discovering Copenhagen and Malmö
Our journey began in Copenhagen, Denmark’s vibrant capital. From wandering through the city’s picturesque streets full of bicycles, getting ice cream at Nyhavn to strolling around the Tivoli Gardens, Copenhagen offered a perfect blend of relaxation and physical activity. We then hopped over to Malmö, just across the Öresund Bridge in Sweden. Malmö’s coastal charm was irresistible, and we enjoyed long walks along the beach and even a swim in the Baltic Sea.
Stockholm: A Dive into History and Activity
Next, we headed to Stockholm, where one of our highlights was visiting the Vasa Museum. The preserved 17th-century ship was a sight to behold, but it was the walking tour through Stockholm’s historical Gamla Stan (Old Town) that kept us moving and intrigued. The cobbled streets and stunning architecture made every step a joy.
Oslo and Bergen: Nature’s Playground
Norway welcomed us with open arms. In Oslo, we explored Vigeland Park, filled with incredible sculptures and green space perfect for an afternoon of light exercises and stretching. The real adventure began in Bergen, where we embarked on the famous Norway in a Nutshell tour. This experience was the feature of our trip and Norway’s natural beauty.
The tour included a scenic train ride with a picturesque boat ride through the fjords, and a thrilling bus journey up steep mountain switchbacks. However, the highlight of our trip was hiking to the top of Pulpit Rock (Preikestolen). The trek was rewarded with panoramic views of the Lysefjord 604 metres high that took our breath away. It was a reminder of how motivating and rewarding physical challenges can be.
One of our final stops was in Bergen, this is where we also hiked up and down Mount Ulriken, the highest of the city’s seven mountains. The trail was demanding but the view from the top was spectacular. We concluded our Bergen adventure with a relaxing funicular ride up and down Mount Fløyen at sunset. The panoramic views of the city bathed in golden light were absolutely stunning and a perfect way to end our active trip.
Embracing Physical Wellness
This trip was more than just sightseeing; it was a testament to the joy and benefits of staying active. Whether it was hiking, cycling, or simply walking through beautiful cities, each day was filled with activities that kept us moving and energized. We were reminded of the importance of incorporating physical activity into our daily lives, not just for fitness but for overall well-being and happiness.
I hope our journey inspires you to embrace moving and staying active, whether through a grand adventure or through simple daily routines. As always, we are here to support your wellness journey, offering expert guidance and care to help you achieve your health goals.
Stay active and keep exploring!
Walk Again Without Pain
Have you noticed pain in your hip or knees while walking? Do you find it challenging to go up and down hills? At SOS Physiotherapy, our therapists will give you solutions to your pain and help restore your pain-free walking!
Have you ever thought about how amazing our ability to walk is? A complex system of muscles, nerves, and joints work together in harmony to allow you to be mobile. If you experience hip or knee pain, it could mean that the interconnected parts are failing somewhere in the system.
Hip and knee pain occurs when the joints and/or muscles surrounding those areas are not working correctly. These symptoms can alter your mobility and increase pressure on the area, resulting in pain.
At SOS Physiotherapy, our physiotherapists can teach you how to correct your gait and bring you relief before it becomes a significant problem! Call today to make an appointment.
What Causes Hip and Knee Pain?
Hip and knee pain occurs when the joints and muscles surrounding those areas lack their normal function. If the joints and muscles aren’t functioning correctly, it will alter your gait. The changes to your gait often cause the area to become inflamed, thus resulting in pain and even a limp.
Hip pain is typically caused by injury or strain to the joint or surrounding soft tissue. Pain inside your hip or groin area is a common complaint and is consistent with a joint issue. Pain on the outer aspect of your hip, in your upper thigh, or buttock region, is likely due to a problem with the muscles or soft tissues surrounding the hip joint.
Knee pain that is felt in the inner aspect of the knee is often due to knee joint injury or degeneration. When the cartilage breaks down, we often feel an ache or even pain in the inner aspect of the knee.
Pain on the front of the knee is rooted in your kneecap or patella. Every time you bend your knee, your kneecap needs to move up and down. If/when this area becomes inflamed, the tissues surrounding the kneecap will become tighter, and the kneecap will not have as much space to move. When this happens, the result is more friction and pain.
Knee pain will often affect our ability to walk up and down stairs or hills. Typically people with knee pain avoid stairs or take one step at a time.
How Physiotherapy Can Improve the Way You Walk
Our physiotherapists are experts at assessing the connection between hip and knee pain and abnormal gait patterns. The reduced range of motion in the hip and knee often alters movement and mechanics throughout the lower extremities. Pain and weakness can further reduce the range of motion and change the way you walk.
An abnormal gait pattern affects how the patient uses their muscles which causes more pain leading to further changes to how you walk. These compensations often exacerbate the problem and lead to a downward spiral and increase abnormal loading on the joints and muscles of the hips and knees.
Fortunately, our therapists can help you correct your faulty gait mechanics and simultaneously reduce the abnormal stresses associated with the hip and knee, resulting in reduced pain and symptoms. Your therapist will choose specific exercises and appropriate range of motion, strengthening, and balance exercises that improve your function without aggravating your pain.
What to Expect in Physiotherapy
Our team of physiotherapists will evaluate your movements, including your gait, to determine the root of your problem. When relieving hip and knee pain, it is essential to make sure that normal motion is restored.
Using the information gathered in your assessment, your therapists will create a treatment regimen specific to your pain and restore your normal joint mobility, strength, and gait.
We have years of success in helping patients with their physical needs, eliminating their need for harmful drugs, expensive testing, or harsh surgeries. Our goal is to help you move and walk as comfortably as possible!
Call SOS Physiotherapy today to schedule a consultation with one of our physiotherapists to help restore your pain-free walking!
We are thrilled to share our recent participation in the Wild Goose Chase, an exciting walk/run event held in the Beechwood Neighbourhood. Hosted by the Beechwood Run Group — a free, not-for-profit running group — this event was a fantastic opportunity for all ages to engage in physical activity and community spirit.
The Wild Goose Chase, funded by a neighborhood grant from the City of Waterloo, brought together participants to run or walk around Claire Lake as many times as possible within one hour while chasing three ‘live geese’ (members of the run group). Each completed lap and tagged goose earned participants an entry into a prize draw. This inclusive event featured field games, fitness stations, and refreshments, ensuring there was something for everyone.
Our clinic was proud to be a part of this community-driven event. We set up a tent where we offered complimentary treatments and provided support to participants. From pre-race stretching advice to post-race recovery treatment, we were there to ensure everyone had a safe and enjoyable experience.
Thank you to all the volunteers and participants who made the Wild Goose Chase such a success. It was wonderful to see so many familiar faces and to be part of an event that promotes health, fitness, and community well-being. We look forward to many more events like this in the future!
Hey there! My name is Sofia and I am currently finishing my Masters in Kinesiology at the University of Waterloo. This term I am completing my co-op placement at both the Northfield and Elmira SOS Physiotherapy locations.
What I love about the SOS team is the welcoming atmosphere. Everyone uniquely contributes to creating a positive environment that facilitates learning. You’ll often see me helping around the clinic; administering treatment such as laser, ultrasound, or IFC, coaching exercises, and chatting about soccer or music.
I look forward to meeting new patients and being part of your healing journey 🙂
For Shoulder Strength and Posture
The IYT exercise is a fantastic way to strengthen your shoulders, improve posture, and enhance upper back stability. Here’s how you can perform the IYT exercise effectively:
Step-by-Step Guide:
Starting Position:
• Stand with your feet hip-width apart or lie face down on an
exercise mat.
• Hold light dumbbells (1-5 lbs) or use no weights at all.
I Position
• Raise your arms straight above your head to form the letter “I.”
• Keep your thumbs pointing up and elbows slightly bent.
• Slowly lower your arms back to the starting position.
Y Position
• Raise your arms at a 45-degree angle to form the letter “Y.”
• Squeeze your shoulder blades together.
• Slowly return to the starting position.
T Position
• Raise your arms out to the sides to form the letter “T.”
• Keep your palms facing forward.
• Slowly lower your arms.
Perform 2-3 sets of 10-12 repetitions for each position. Start with light weights and focus on control and proper form. Incorporate this exercise into your routine 2-3 times a week for optimal results.
Stay active and take care of your shoulders!
The SOS Pain-Free Pickleball Workshop will take place in our brand new facility at 105 Silvercreek Parkway North. The clinic is located right next to the squash courts.
In this hour and fifteen minute Workshop, Physiotherapists
Arthur Szydlowski and Coulton Roe will discuss…
- Big mistakes made by pickleball players of all experience levels
- The most important muscles when it comes to Pickleball
- Common causes of pain when playing Pickleball
- What does treatment look like for a Pickleball injury
- Arthur and Coulton’s TOP 3 Exercises to help you play your best game!
- PLUS all your questions answered!
If you are registering on or after 5 pm on Friday, July 7th, please call our Workshop Coordinator and leave a voicemail with your name and number at: 226-338-6573.
Please fill out the brief questionnaire on the registration page and our workshop coordinator will be in touch with you shortly to confirm your registration. You won’t be disappointed!
If you have any shoulder pain or issues at all, this is for you!