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Bosu Ball PhysioExperts
Author corpsec Categories Health care, Home Exercises, PhysioExperts Leave a comment

How to workout with a Bosu Ball

Do you want to learn how to use a Bosu ball in your workouts? We’ve got you covered.

What is a Bosu Ball?

A Bosu ball is inflated on one side and has a flat platform on the other. It looks like an exercise ball divided in half. It’s a balance trainer, with an unstable surface on which the user may conduct exercises that target a range of muscles.

Not only is it a balance aid, helping user’s co-ordinate muscles and nerves for unstable conditions that you experience in everyday life, but it also assists in a number of other types of training, such as stretching, rehabilitation, and strength training.

BOSU exercises build core and overall strength and improve balance, stability and flexibility. Because of the instability, just about any exercise on the BOSU works the core, even if it doesn’t feel like it.

Here are 3 Bosu Ball exercises:

1. Ball Push-up

– Start in a plank posture with your hands on the flat side of the ball,
– Put your toes on the floor and keep your legs straight.
– Raise your body to the point when your arms are virtually straight (do not lock your elbows).
– Hold for two seconds while balancing.
– Slowly return to your starting posture and repeat.

2. Bosu Ball Mountain Climber

– Place a Bosu in front of you on the floor. Place your hands on the edge of the Bosu and your feet on the floor behind you, resting on your balls. This is where you’ll begin.
– Bend your right knee and draw it towards your chest while keeping your left foot on the floor.
– Return to the starting position by extending your right leg.
– Bend your left knee and draw it towards your chest while keeping your right foot on the floor.
– Return to the starting position by extending your left leg. Alternate between right and left for the number of repetitions specified. Gradually increase your pace, making sure the moving leg does not touch the ground.

3. Single-leg hold

– Place the Bosu flat side down.
– Place one foot in the middle of the Bosu and step up onto it, balancing on your leg.
– Maintain your balance for 30 seconds, trying not to let your other foot touch the Bosu or the ground.
– Repeat on the other side.

At PhysioExperts we offer much more than just general physiotherapy treatments to help you restore your mobility and help you make sure to not put yourself in any harm’s way.

Book an appointment to get a physical assessment done for your condition and get personalized treatment.

For appointments, Call Us: 613-672-6000 or drop us an email: info@physioexperts.ca

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Author corpsec Categories Health care, Home Exercises, LifeStyle, PhysioExperts Leave a comment

How to Maintain a Fit Back

What is a Trunk Rotation?

A Trunk Rotation is a dynamic movement that aims to stretch various areas in the lower body. Performance of the Trunk Rotation will provide relief for those who experience lower back pain. It will help you increase flexibility in your low back (lumbar spine) and hips, allowing you to move and rotate your spine more freely.

It can also relieve tension not just in the lower but also in the upper spinal column and the muscles of the neck. If you want to work on correcting your posture, incorporate this exercise into your program.

At PhysioExperts we offer much more than just general physiotherapy treatments to help you restore your mobility and help you make sure to not put yourself in any harm’s way.

Book an appointment to get a physical assessment done for your condition and get personalized treatment.

For appointments, Call Us: 613-672-6000 or drop us an email: info@physioexperts.ca

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Author corpsec Categories Health care, PhysioExperts, Physiotherapy Leave a comment

Benefits of Interferential Current Therapy

If you have health issues including cumulative trauma diseases, body pain, joint injuries, or are planning or recovering from orthopaedic surgery, then IFT is an effective solution for you.

What is Interferential Current Therapy?

Interferential Current Therapy (IFT) is the best therapeutic form of electrotherapy. It is superior to the tens therapy when it comes to recovery from soft tissue injuries. Treatments via IFT is safe, soothing, and effective. Therapy usually takes 10-15 minutes, depending on the patient.

However, in our center, the physiotherapy treatment time for Interferential current therapy is about 20 minutes. We use a longer therapy time to enhance the therapeutic benefits of each session.

How does Interferential Current Therapy work?

Small quantities of electrical stimulation are sent to the damaged tissues in the body during interferential current therapy. The treatment aims to improve the body’s natural pain-response mechanism, increase blood flow, and raise the synthesis of hormones that promote healing.

Some benefits of Interferential Current Therapy include:

– Safely reduces or removes your discomfort.
– Swelling and irritation decreased noticeably.
– Improves restricted movements and co-ordination while restoring lost movement.
– Natural hormones are stimulated, which might help your body heal faster.
– Many doctors believe it is a particularly effective treatment for chronic pain.

Book an appointment to get a physical assessment done for your condition and get personalized treatment.

For appointments, Call Us: 613-672-6000 or drop us an email: info@physioexperts.ca

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Author corpsec Categories Medical Leave a comment

What is the Difference Between Tendinitis, Tendinosis, and Tendinopathy?

What is the Difference Between Tendinitis, Tendinosis and Tendinopathy?

 Tendin-itis, Tendin-osis and Tendino-pathy. All three names originate from one common condition of TENDONS. A band of tissues that connect a muscle to a bone. When tendons are disorientated in their form, depending on the cause of disorientation and the type of pain, one of the above terms is used to refer to the injury and type of treatment for tendons. 

Let’s see the meaning of these symptoms below! 

  1. Tendonitis 

Tendonitis is a common term used to describe almost any tendon pain however, this term is used to describe acute inflammation of the tendons caused by wear and tear of the tissues. 

Symptoms of Tendonitis include localized pain, swelling and warmth which is caused by a sudden, acute injury or repeated micro-traumas to a tendon or group of tendons.

Don’t continue to ignore the pain and train or work through the problem. It will likely get much worse and take longer to recover from tendonitis injury.

We recommend assessment from a qualified health care center to help you manage what can be a persistent and difficult injury.

  1. Tendinosis

Chronic tendonitis may lead to tendinosis. It is a non-inflammatory degeneration of a tendon that can include changes in the structure and composition of the tendon. This often results from repetitive strains to the muscle with no time allowing it to heal. 

The difference between Tendonitis and Tendinosis is: 

  • Tendinosis may take several months to treat than Tendonitis. 
  • Tendinosis is usually caused to people who have high intense activity or sports that require repeated tendon movement. 

Treatment strategies: Encourage formation of collagen and other proteins by – Physical therapy, exercise, and/or surgery (in some cases). 

  1. Tendinopathy

Tendinopathy – pathy meaning disorder. The term literally means a disorder of the tendons. It is an umbrella term that covers any kind of tendon issue that is used to describe a chronic tendon condition that fails to heal. The causes and symptoms of tendinopathy are of wide range and are named so only after getting diagnosed for the above two. 

To avoid confusion, patients who are diagnosed with tendon impairment should ask their physio specialist to specify the details of the type of their tendon injuries.

At PhysioExperts, we help you understand your problem and classify the type of tendon impairment you could be going through. 

Looking for Achilles Tendonitis Physiotherapy treatment in Kanata? 

We have extraordinary facilities with world-class equipment that can help address all sorts of problems related to movement and restore the normal functioning of the body. 

Experience the world-class physiotherapy treatment at Kanata at  PhysioExperts. Get personalized treatment from our qualified Physiotherapists.

For appointments, call Us: 613-672-6000 or drop us an email: info@physioexperts.ca  Follow Us Facebook | Twitter |Instagram

Author corpsec Categories Home Exercises Leave a comment

The Best Ways to Prevent ACL Injuries

Does your knee go *POP* when you elevate or you walk or bend your knee? If yes, that’s a red flag right there! It is a serious setback that could make you undergo surgery and lead to chronic conditions. 

WHAT IS ACL?

An Anterior Cruciate Ligament or ACL is a ligament in the knee joint that keeps the shinbone (tibia) connected to the thigh bone and contributes to movement control. When this ligament tears or wears off, an audible *pop* sound is heard which is further followed by swelling in the knee, joint pain and failing to put any kind of weight on the affected limb. 

WHAT CAUSES ACL? 

ACL most commonly affects sports individuals. The number rounds off to 200,000 people a year that tear their ACL. However, ACL injury could also happen to individuals who do not play sports but have vigorous physical activity, especially women. 

The main cause of ACL is off jumping and improper landing actions, imbalance in the leg muscles and unexpected falls or accidents. 

However, this all can be prevented if precautions are taken beforehand to prevent ACL. 

5 EASY STEPS TO PREVENT ACL

  1. Warm-Up on Waking-up!

For sports players, going on the field with cold muscles and ligaments is highly risky not only for ACL injury but also for any kind of orthopaedic injury. This applies to everyone! The harsh winters of Ottawa freeze your muscles and tend to risk your balance and you may fall. Warming up before getting on the field or on waking up, loosens your muscles and ensures proper blood and oxygen flow to them preventing cramps and any further damage. 

One way to do so is by stretching every morning before beginning any chores. This helps to loosen your ligaments of the major muscle groups of your leg below.  

  1. Strengthen Your Knee Muscles. 

If the muscles or ligaments connecting the three bones at the knee joint are weak, then you have an increased risk of developing ACL injuries. Strength training that increases knee stability includes:

  • Plyometrics 
  • High-intensity jumping
  • Exercises for the hamstrings and quadriceps

(For more information, click here!)

  1. Concentrate on Balance! 

Your main body balance is held by the knee but also by the ankle! ACL tears can occur at your ankles due to simple sprains as well. Focus on improving balance by strengthening the small muscles at your knee and ankle which will further help assist you in avoiding unnatural pivots and twists around your ankle. Improving balance prevents ACL injuries from a collision, sudden stop or faulty landing.

At PhysioExperts, we can help you not only cure ACL but also help you guide with basic exercises daily to prevent ACL. 

  1. Check Your Footwear.

Improperly fitting shoes could impair your balance and increase the risks of knee and ankle damage by spraining and twisting your ankle. Make sure to wear appropriate shoes with good quality souls and proper cushioning. 

Consult your coach for proper sports footwear and experts for assistance over your regular footwear.  

  1. Regular Physical Examination.

The way health check-ups are essential once-a-year, a physical examination of every individual is also very crucial. Though you may not be concerned about your minor joint or muscular pain, it never takes long for it to become a chronic illness. 

PhysioExperts is your physiotherapy and rehabilitation centre in Ottawa.

We provide solutions for various causes of musculoskeletal pain (jerking movements, auto accidents, falls, fractures, sprains, dislocations, and direct blows to the muscle).

Our focus on the multi-disciplinary approach for our patients helps us to give our patients every possible treatment and to help them recover from pain rapidly and effectively. We specialize in sports injury physiotherapy.

We not only help relieve your pain and trauma but also, assist you with the love and affection you deserve. 

Want to know more about ACL injury in Ottawa? Book an appointment with us at PhysioExperts in Kanata. 

For any concerns, Call Us: 613-672-6000 or drop us an email: info@physioexperts.ca

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