By Coulton Roe, BA(Kin), MPTa Registered Physiotherapist at our SOS Guelph location
The holiday season came early for me and my wife this year. We had the joy of being invited to a wedding in beautiful Banff Alberta, giving me my first true Rocky Mountain experience! It was absolutely breathtaking to be surrounded by mountains, and words can’t describe the colour of the glacier water, and the freshness of the fresh air, OH the fresh air! But also, this dropped us into the heart of winter (before we got any snow back home in Ontario!) and definitely got me in the holiday spirit. The town was already in full holiday-mode with markets popping up all over, and the Grinch even made it down for a quick visit (he said he was out of sourdough…).
We were sure to make the most out of the cuisine while we were there, I was impressed with every bite of every meal. The top recommended spot was the Grizzly House, the oldest standing restaurant in town. This gave me my first authentic fondue dinner. I was hesitant to boil raw meat, but it was some of the best steak that I’ve ever had. And who doesn’t love a bowl of melted cheese?!
Without a doubt, the best part of the trip was the hiking and the nature. We saw elk, rams, and deer, all on our drives in and out of the mountains. Luckily, we avoided a run-in with the famous “boss” – the biggest grizzly in Banff. Apparently spotted by some fellow wedding-goers, they gave us the info to know where NOT to hike. Lake Louise lived up to ALL of the hype, and Johnston Canyon was our favourite surprise. Then on our last day in town, the Gondola up Sulphur Mountain had re-opened, and that was the cherry on top – to get a true view from the very tip of the mountains.
I feel so lucky that I got to experience the mountains in so many different ways, and I hope one day, you will get to do the same! Keep these spots in mind if you’re looking for some recommendations, and if you go this time of year, make sure you rent some cleats for more traction on the trails!! They are a must!
Stop It Before It Starts: Simple Tips to Prevent Shoulder Pain
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.
At SOS Physiotherapy, our team of physiotherapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physiotherapy alone!
But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.
What Causes Shoulder Pain and Injury, Anyway?
Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:
• Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
• Cartilage that wraps and protects these bones from rubbing against each other
• Three main ligaments that connect your shoulder’s bones
• A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
• Bursae: small fluid-filled sacs that protect your tendons
Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.
However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.
Using improper form can also contribute to overuse injuries, as can having improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.
Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!
5 Ways You Can Help Prevent Shoulder Pain
1. Strengthen your upper body: Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.
2. Keep your mobility: We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!
3. Don’t forget to warm up first: Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).
4. Maintain proper posture: Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
5. Pay attention to ergonomics: If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.
Need A Little Help? We’ve Got You
The SOS Physiotherapy physiotherapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you.
Goings On in Guelph!
SOS In The Community
Our Guelph Physiotherapists have been busy getting to know their new city! So far they’ve dropped by The Brick, offering a free workshop to employees on posture and lifting and discussing how to build healthier work habits. They also stopped by the Evergreen Seniors Community Centre, to offer their Pickleball Injury Prevention workshop for the second time this year. At SOS we love giving back to the community and offering these workshops to promote healthy living. If you have a community or workplace that is interested in bringing us in for a workshop, talk to your clinician or a member at the front desk!
Welcome Andrew
We are thrilled to announce that we have a new member to our Guelph team!
Andrew, our new Massage Therapist, is now accepting patients.
Call 519-824-4141 to book today!
Hello SOS Family!
My name is Andrew, and I am so excited to be a part of the SOS Guelph team as their new Registered Massage Therapist.
I’ve always had a passion for caring for people; young and old. I spent two years as a child-care provider with the Waterloo region and then worked at a non-profit to support older adults to live at home with dignity and independence. Both had provided me with such fulfillment, it was one of the most difficult decisions to leave and go back to school, but now I have found my true calling as a massage therapist.
In my spare time you can find me playing music in my band KROKA, volunteering my time at a non-profit supporting live local music in KW region, or creating wild magical adventures as a Dungeon Master in Dungeons & Dragons.
For any pet lovers out there, I also have an Alaskan Malamute named Aiko. She is a sassy 120lb fur ball who spends most of winter outside. If it’s cold and wet, she’s out there, you bet!
I’ve already met and served many of our amazing clients, and what a pleasure it has been seeing the positive impact it has. I would be remiss if I didn’t mention the support given by SOS and how it has already given me more tools to serve my patients better.
My approach to massage is intended to be practical and sustainable in both treatment and home care. Whether it’s recovery from an injury or illness or simply trying to shake off the stresses we all carry in our day-to-day lives, I will provide the tools for recovery that can be implemented easily into any schedule.
I look forward to meeting and treating you in the future!
MOVEMBER Success
Shoutout to our SOS Moebilizers for surpassing last year’s total, and raising $1400 for Men’s Health! And thank you to all that donated to support the cause.
Student Spotlight
Welcome Alyssa!
Hi, I’m Alyssa! I’m currently entering my third year of Health Sciences at the University of Waterloo, and I’m excited to be completing my second co-op placement at SOS Physiotherapy Guelph.
What I’ve enjoyed most about my time with the SOS Physiotherapy team is getting real, hands-on experience in both the admin and clinical sides of physiotherapy. I’ve had the chance to interact with patients, observe assessments, and help with treatment equipment, all while learning from the amazing physiotherapists around me.
As someone who’s passionate about fitness, I’ve also been able to bring my knowledge of anatomy and movement into my work here. I love being able to relate to patients when talking about exercises, body mechanics, and injury prevention, and it’s been great to see how to apply this background into the world of physiotherapy.
January 24, 2025
Our Annual Complimentary Consult Day
is just around the corner!
Do you have mystery aches and pains you have tried to ignore?
Looking for answers and relief?
Register Now for your Complimentary Consult from one of our SOS Owners/Senior Clinicians.
Learn what’s causing you pain, get a possible diagnosis, find out what a treatment plan for you would look like,
and learn your best next steps!
We are offering these 20 minute consults free of charge at ALL of our clinic locations ONLY on Jan 24, 2025.
To Register
Call 226.338.6573
or click below.
Belmont Clinic
Belmont Professional Centre
564 Belmont Avenue West, Suite 301
Kitchener, Ontario N2M 5N6
519.743 8787
Elmira Clinic
Behind Wellness Centre (Clock Tower)
3 Wyatt Street East, Suite 2
Elmira, Ontario N3B 2H4
519.669.1212
Northfield Clinic
Waterloo Corporate Campus (Sobeys Plaza)
595 Parkside Drive, Suite 5A
Waterloo, Ontario N2L 0C7
519.888.7070
Guelph Clinic
105 Silvercreek Pkwy North
Unit 105
Guelph, Ontario N1H 6S4
519.824.4141
Leading Edge
31 McBrine Drive
Suite 7
Kitchener, Ontario N2R 1J1
548.325.9909
Winter Golf, Anyone?
Every winter, I seem to get a little less active… I’ve never been one to run in the cold, and I don’t have the gear to ski or snowboard. Not to mention the last few seasons have not been the snowiest in our region! This year, I’ve been taking matters into my own hands and picking up an old hobby in a new setting… Indoor golf.
For those who aren’t familiar, there are SO many locations now available (the newest being NEXT DOOR to our Guelph clinic!). They offer a warm, dry, safe space to swing your clubs to maintain and improve your form! This is paired with a virtual experience (via a projector and a screen) that will plop you onto any famous golf course you’ve ever dreamt of playing! For me it’s been a great way to stay social, playing with family and friends. And it’s just one more way that’s going to allow me to keep moving through the cold season.
You know my line, motion is lotion!
Slow Cooker Pineapple Barbecue Meatballs
Get ready for a flavor explosion with these delicious Slow Cooker Pineapple Barbecue Meatballs! Perfect for any gathering over the holidays!
Prepare the Sauce: In a large bowl, whisk together the barbecue sauce, pineapple juice, brown sugar, soy sauce, garlic powder, onion powder, black pepper, and red pepper flakes until well combined.
Add Meatballs: Place the frozen meatballs in the slow cooker, spreading them evenly.
Coat the Meatballs: Pour the sauce mixture over the meatballs, ensuring they are thoroughly coated.
Incorporate Pineapple: Add the drained pineapple chunks, mixing gently to combine with the meatballs and sauce.
Cook: Cover and cook on low for 4-5 hours or on high for 2-3 hours, until the meatballs are heated through and the sauce has thickened. Stir occasionally to ensure even coating of the meatballs.
Serve: Garnish with fresh parsley before serving, if desired. Serve warm and enjoy this delightful dish!
2 pounds frozen meatballs
1 cup barbecue sauce
1 cup pineapple juice
1/2 cup brown sugar
1/4 cup soy sauce
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon black pepper
1/2 teaspoon red pepper flakes (optional)
1 can (20 oz) pineapple chunks, drained
Fresh parsley (for garnish, optional)
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.