10 things to do while you’re stuck at home!

Kelsi McGonigal, Physiotherapist

In such a crazy, busy world we rarely have an excess or time on our hands to get things done. Albeit for not a very positive reason, a lot of people have a lot of extra time and are struggling to figure out what to do with it. There is something to be said for taking it easy, relaxing and catching up on some sleep, however, at some point it’s good for people to feel productive during this unknown amount of time! Here are 10 things you can do to keep yourself busy, feeling productive and to allow yourself to come out of this isolation period feeling like you made the most of your time!

1) Make a to do list - Gathering your thoughts can be a good place to start, make a list of things that need to get done then feel the satisfaction when you can cross them off your list!

2) Clean - Not many people actually like to clean but if you’re going to be stuck inside for a while, might as well be in a clean space! Pick a room, then pick a section of the room and get it done!

3) Get outside - Even if you’re in isolation or quarantine, there’s nothing saying you can’t get outside for a walk or even just set up a chair and take in the fresh air for a while.

4) Workout – One of the biggest things I hear as a physio is that people don’t have time to do their exercises or workout – now you have no excuses! There are tons of trainers posting simple at home workouts so find a few and give them a shot.

5) Reach out – You’re not the only one stuck at home! Reach out to a family member or a friend to chat on the phone and catch up so no one feels lonely. Set up one a day so you have something to look forward to!

6) Get organized – remember that pile of papers in the corner? Or the cluster of files on your desktop? Or all those emails you were supposed to sort through? Or all those boxes you said you’d sort through in the basement? Now’s the time! Find anything you don’t need anymore? Donate them and help out your community.

7) Learn something new – We may be isolated but the internet is accessible to most people. Get online and learn something new or take a course or listen to a podcast!

8) Watch a movie – This one is probably something people aren’t having trouble doing…but it’s on the list. Everyone loves a good new movie or a new TV binge on Netflix. See something amazing? Tell your friends!

9) Read a book – I’ll be honest, I’m not a huge fan of reading but if you find the right book, you can certainly occupy some time.

10) Do nothing – Sometimes we all just need to unplug and sit with our thoughts. This is probably one of the hardest for me because I’m always trying to be busy and productive but sometimes, sitting and being still can be good for our minds so I guess I’ll have to take my own advice and give it a shot to unwind!

Happy handwashing!

Kelsi

Activities to Keep Your Children Moving

Janine Didyk, Physiotherapist

I have a 3 year old son and an 8 year old daughter and both definitely need to burn off energy!  Children are used to moving often throughout the day. While we are all staying home here are some tips to keep those kids happy, healthy and moving.

We start each day with Cosmic Kids Yoga (Cosmic Kids in the App Store, Cosmic Kids Yoga on YouTube). There are lots of different themes for your Spider-man or Frozen obsessed child.

Both of my children attend classes which are now cancelled. Here are some ideas on how you might be able to recreate some of those activities at home.

Gym class: Warm up - run, skip and hop. We have a pull up bar that we use for hanging, skin the cat, front support and pull overs. My son is very creative and often uses tables for front support and 2 solid surfaces to act as parallel bars. Tape a line on the ground for a balance beam. Mats go down on the ground to practice somersaults and cartwheels.

Dance class: Many dance studios are offering online classes so check with your local studio. Search Instagram, Facebook and YouTube for dance videos your kids can follow along with. At my house, dance parties are common and one of our current projects is choreographing a dance that my kids are practicing so we can put on a show for grandparents.

Good old fashioned movements: squatting, jumping jacks and burpees! “Who can do 10 ________ the fastest!”

Outside fun: Yards, sidewalks and parks. We have been practicing our ball kicking and throwing skills. Balance skills are tested by walking around the edges of play structures. Red light/Green light running/stopping games and frisbee practice in the fields. 

Walking through the neighbourhood: Search for decorated windows (Facebook’s Winnipeg Window Gallery) or create a scavenger hunt to find all sorts of objects in the neighbourhood.  Now that the streets are clearing up we can ride bikes and scooters. 

When in doubt, just let those kids run circles inside your home. My kids are lucky to be home with a puppy that loves to chase and be chased and the bonus for us is that everyone gets tired!  There is nothing better than modelling good exercise habits for your children. Participate and start new family activity traditions!

5 Tips for Working Ergonomically From Home

Jason Maksymowycz, Physiotherapist

In light of the recent COVID-19 pandemic, many of us have been fortunate enough to continue to work from home. While the freedom of working from home certainly has its perks, many of us do not have a work station that is ergonomically sound for the overall health of our spine. There are many simple, creative and inexpensive ways to modify your home workstation to battle the painful effects of “tech-neck”; a term used to describe neck aches and pains which can develop after hunching over while using computers and other handheld devices.

Here are 5 tips to stay comfortable and ergonomic while you are working from home:

1. Laptop height

Laptop computers are a main piece of equipment we use when working from home. Although laptops are very versatile and portable, the screen is either too low or the keyboard is too high. As a rule of thumb, the screen should be about an arm’s length away to prevent eye strain. The top of the monitor should be at or slightly below eye level to prevent that forward head posture that is so strongly correlated with neck pain. You can get creative and use a stack of books or a box to help find that perfect spot.

2. Wireless keyboard/mouse

Ok so now your laptop screen is set at just the right height but now the keyboard is positioned too high. This poor setup will position your wrists out of neutral and cause you to shrug your shoulders in order to compensate for the keyboard height. Going wireless with your keyboard and mouse will help keep your shoulders relaxed and wrists in neutral, relieving tension throughout your neck, shoulders and wrists.

3. Use a lumbar roll

A neutral spine in sitting aids in the stability of the low back and pelvis  to help support the muscles, joints, nerves and discs in your back. A nice way to help facilitate this position is to roll up a towel into a log and place the towel in the small of your back; between your spine and the back of a supportive chair. This will provide comfort and support, as well as tactile feedback to assist in maintaining your normal low back curve.

4. Frequent position/posture changes

Even with the perfect ergonomic setup, sitting in one position for too long can still lead to neck and back pain. When you sit for extended periods, you are not using your powerful lower body muscles to hold you in an upright position. This can lead weakening and atrophy of your sit muscles and shortening of your hip flexor muscles. Over time this muscle imbalance can contribute to pain and increase your risk of injury due to undue stress placed on your spine. A standing workstation is an ideal alternative which can be easily set up at the kitchen countertop.  It is important to alternate between sitting and standing every hour to avoid pain and fatigue. Always remember your best posture is your next posture!

5. Take rest breaks

Our bodies are designed for movement, so get up and move! It is easy for us to get very focused on our work for long, uninterrupted periods but it is essential to take frequent rest breaks. Set a timer every 30 minutes and get up, walk around, stretch or make a snack. Each rest break should be 5-10 minutes in duration to help clear your mind, avoid fatigue and reset your posture.

Taking Care of Your Feet in a COVID-19 World

Mark Beatty, Physiotherapist

We are all trying to adjust to new day to day routines in light of the COVID – 19 pandemic facing Canada.  Whether you are self-isolating with health concerns, working from home, or looking after family members your usual activity patterns have likely changed considerably. 

Most of us are going to find our activity level is down overall, with many of our social sporting activities and gym facilities now unavailable to us.  If you have been nursing a nagging overuse injury as an athlete or runner the rest may be welcome to allow for recovery for those injuries.  What about those people that were dealing with a nagging foot injury before the COVID – 19 restrictions ramped up who have not seen things improve with rest? What if the symptoms have even seemed to get worse?

At times we may forget just how much time we spend on our feet when we are in our homes. Having feet that seem to hurt more when you are less active may be related to simple practices.  As a Manitoban I was raised that it was good manners to remove my footwear the moment I walk into my house or anyone else’s. This is of course to not track in dirt indoors. 

We have to remember that were all brought up in a society that wears shoes for most of their waking hours, and that over years our feet have become used to that support and cushion.  For the time being, it appears that much of our daily activity will take place indoors which will require us all to change some habits.  Wearing shoes in the house for purposeful activities like meal preparation, house cleaning, and of course for exercise may be helpful to support your feet and reduce your pain.

Whether you suffer with pain in the heel like plantar fasciitis or Achilles tendonitis, or with pain in the balls of your feet like metatarsalgia putting on a stable running shoe can feel really good.  Most of the time they give you a lift in the heel, some cushion, and some biomechanical support.  If you find that your feet “need to breathe” consider sandals with some arch support and warm socks as an option to a softer slipper in the house.

In addition to wearing supportive footwear, some basic exercises to loosen up your feet and calf muscles in the morning might alleviate that stiffness you feel when you are stepping onto the floor for the first time or walking down the stairs to start your day.  I would suggest spending a couple of minutes in the morning before you get out of bed to pump your feet up and down and make some small circles, along with using a towel stretch to pull up on the front of your foot to lightly stretch your calf as a way of easing your feet into the day. 

Remember that it is still important for all of us to get some regular exercise while we are doing our part to protect our communities from the spread of COVID – 19.  This could be as simple as a daily walk.  Stay tuned for some further simple exercise suggestions that might good options for you and your family as we all weather this crisis. 

Mark Beatty, Physiotherapist

Pan Am Rehabilitation Services

204-927-2660

5 Ways to Stay Socially/Physically Distant and Active

5 Ways to Stay Socially/Physically Distant and Active

by Carmen Lee

As we all make drastic adjustments to our lifestyles, having our regular routines rocked can definitely pose as a challenge to maintain good physical, mental, and emotional health. Here are some tips that I found useful to stay active while following social/physical distancing rules.

1) Routine. Whether it is time-based or “after >2hrs of screen-time,” make an effort to set a schedule and adhere to it. If following a program motivates you, there are many “30-day challenges” online. Find a program that is appropriate for your fitness level or write down an exercise plan.

2) Space. Set-up a space where you can be mobile and adapt to utilize what you have.

3) Fun. Do what you enjoy. During a pandemic or not, the best compliance to any workout routine is to enjoy it. Many facilities are offering free online classes, such as yoga or body weight classes.

4) Enjoy the outdoors. Go for walks and/or jogs! Throw a frisbee (only with people you live with/same household for now). It is surprising what some sunshine and fresh air can do for you!

5) Be creative.  Who needs weights when you have a backpack and fridge full of beverages? You can get an awesome workout in with just your body weight or a skip rope as well!

Below are pictures of a core and skip-rope program that I am working on for the next 27 days when I have been on the couch for too long! If you want more details, please comment below. Want some exercise suggestions? Comment below!

Be safe and stay healthy everyone!

Leg Raises

 Side Plank Leg Raise

Super(wo)man

Bicycle Crunch

Push-up

Knee to Elbow Plank

Skip Rope

5 Fun Facts for Kids about the Human Body

By Shannon Larkins, PT

1) What’s a bone in your body that you can never break? Your funny bone.

What we call the funny bone is not actually a bone at all! It’s a nerve called the ulnar nerve. And it’s not very funny when you bump it – it’s an uncomfortable feeling that can go all the way down from your elbow to your little finger.

Why does it hurt so much when you hit your funny bone?

Nerves are sensitive tissues in the body. They are pathways that send messages from your brain to all parts of your body and back again. The ulnar nerve, or “funny bone,” is on the inside of your elbow and its job is to send messages to muscles in the wrist and hand and also to send information to your brain about what sensations you’re feeling in your 4^th and 5^th fingers and the part of your hand right under those fingers. There isn’t much padding around this nerve, so when you bump your elbow, you often hit the nerve and OUCH!

2) Human thigh bones are stronger than concrete.

The thigh bone is called a femur and not only is it the strongest bone in the body, it is also the longest. Because the femur is so strong, it takes a large force to break or fracture it – usually a car accident or a fall from high up. To fix it properly requires an operation. Doctors use strong metal screws and plates, or long rods made of titanium to hold the broken bone together so that it can heal.

3) Exercise makes you smarter.

We know that exercise like playing tag or soccer with your friends is fun. It also makes our heart beat faster and our muscles work and so it’s great for healthy bodies. But scientists are discovering that exercise helps us learn. Exercise helps get our brains ready by focusing our attention and making us more alert. It also creates changes in the brain that makes it more receptive to learning. So next time you’re having some trouble with a homework question, take a break and run around for a bit, then try the problem again. You just might find that you’re able to figure it out.

4) What is the strongest muscle in the body?

Well, that depends, because there are many ways to measure strength. Generally, the bigger the muscle the stronger it is, so we could say that the muscles in the front of the thigh (the quadriceps) or back of the hip (the gluteus maximus) win the prize because they are the biggest. But many experts will say that a much smaller muscle is the strongest – the masseter. This is the main muscle that attaches to your jaw and works to close your mouth. Because of the forces it can create to chew (up to 200lb at the molars), based on weight, this muscle is the champion.

5) What happens when you get the hiccups?

Hiccups are one of those things we’ve all experienced and something we cannot control – they seem to come out of nowhere! To understand them, we need to know about a muscle called the diaphragm. It is a dome-shaped muscle that stretches across your body between your lungs and your stomach. It is very powerful and when it contracts, it pulls air into your lungs. When it relaxes, the air is forced out. This is how we breath. When the diaphragm stops working normally, it goes into a muscular spasm and we get an attack of the hiccups. This can happen after eating and drinking too much and having your stomach stretch so that it presses up against the diaphragm. Talking while eating can let extra air into your stomach and lead to the same thing. Another reason not to talk with your mouth full!

We hope that you’ve enjoyed reading these fun facts. Remember, it takes 43 muscles to frown but only 17 muscles to smile!

When Inspiration Can Turn Into Desperation

Pan Am Clinic Manitoba Marathon Relay Teams 2019

We can all name a few people who inspire us - those that push their limits and accomplish great things not just day after day, but year after year.  Whether you’ve been running one year, 10 years or many decades, we all have our running heroes. Those we admire in the running community may be big names - the closest we’ll ever get to them is following them on Strava.  Sometimes those we admire most are people right in our own community, or even our best friends.

With the explosion of running participation worldwide, more and more people are either taking up running for the first time or setting new goals for themselves.  Regular 5K runners are reaching for that 10K, half marathoners are doing their first marathon, and marathoners are going for a BQ or even jumping into the ultra running scene.  This is amazingly awesome and nothing makes me happier than seeing someone set and achieve new goals, especially in running.

However, there is a dark side.  Unfortunately I am bearing witness to it more and more in my line of work as a physiotherapist who treats primarily runners.  The number one cause of running injuries is training error, particularly increasing mileage too much too soon. The incidence of stress fractures is disturbingly on the rise, and I am finding myself spending more and more time coaching runners on periodization and proper recovery techniques as a way to prevent or treat chronic injuries.  Social media and apps like Strava can provide us with a running community and motivate us to perform, while at the same time can make each run a competition and lead us to compare ourselves to others who may have vastly different running experience or daily family and work demands.

I recently was asked to consult with a male runner in his 40’s who’s chief complaint was fatigue.  He had been battling injuries for several months and with the help of one of our therapists was finally running “injury free.”  At the same time he admitted to feeling constantly exhausted and stressed.  He was an experienced half marathon runner but this year, inspired by some leaders in his running community and a few close friends, he ran his first marathon, his first ultra, and had 2 more ultra marathons planned for the season. He had a high stress job and admitted to not sleeping as much as he should.  His training was not producing the gains he wanted, and as he sat before me I could see his eyes fill up as he admitted to dreading his runs now rather than looking forward to them.

My heart went out to this man.  He had obviously been motivated to set some big goals for himself early in the year.  No one sets goals to break themselves down.  We set goals because we need to build ourselves up - to give us a sense of purpose, direction and satisfaction when we accomplish them.  He was trying his best to do what he thought he should with the inspiration of his running community as fuel.  I couldn’t help but think that we had failed him.  This man was obviously deep in overtraining syndrome and possible adrenal fatigue, and was still convinced that he needed to do a 50K training run before his upcoming second 50K race.  Overtraining syndrome is serious, can take months if not years to recover from, and doesn’t just affect elite runners.

After a long discussion on everything from his training plan to recovery techniques and diet, I prescribed him at least one week off running, cycling for cross training, and asked him to seriously reassess his goals for the year.  I didn’t ask him to stop running long term, just to give his body the time it needed to adapt to the incredible stress that he was placing on it.  This was not what he wanted to hear, but it was what he needed to hear.

I can’t help but wonder…can inspiring someone also be inadvertently harming them?  Do we have a responsibility not only to inspire each other, but to take care of each other? In a world where we present filtered snapshots of ourselves on social media, do we have a responsibility to ensure that those who are watching us are witnessing our authentic journey?

As an ultra runner, I believe strongly in setting BIG goals and doing the work to achieve them.  Personally, I hope that I inspire people to believe in themselves and to set gigantic goals as well.  However, this also gives me a big responsibility to ensure they understand the process and the patience involved in reaching those goals.  We are all coaches to a certain extent.  As a running community, it is important not only to inspire each other but to take care of each other.  More experienced runners have a responsibility to mentor those following in their footsteps with the wisdom they have gained.  Less experienced runners have a responsibility to reach out to those who may have something to say that they need to know.

Achieving big goals in running is a process, not an event. After the completion of my last 100 mile footrace, I was frequency asked the question, “how long does it take you to train for a 100 miler?”

My answer? “My whole life.”

My challenge to our incredibly awesome Winnipeg running community is this:  Speak up when you need help.  Speak up when you see someone in need of help.  Be inspiring, but be authentic.   Let’s help each other to shine brightly for a long time, not just a short time.

Bounce strong my friends.

Kim Senechal is an ultra runner, coach, physiotherapist and the director of The Running & Gait Centre at the Pan Am Clinic. www.panamclinic.com. 204-927-2828.