Avoiding Ankle Sprains

Notice pain in your foot recently? Did you perhaps turn your foot a little harder than intended? You’ve likely sprained your ankle. Though most of us have probably had one at one point or another, what exactly is causing that pain?

What is an Ankle Sprain?

Ankle sprains occur frequently, and are a common kind of injury. The joint is placed under a great deal of stress when it is forced to turn or twist violently. If it turns a bit more than it should, the ligament can tear, causing an ankle sprain.

How can I Avoid Ankle Sprains?

Sprains most often occur during exercise or any sort of strenuous activity. Therefore, it is important that you stretch both before and after you do any vigorous physical activity. This will help prepare your muscles and joints for the work about to be done, and also help them return to a resting state once your workout is over. During the activity, pay attention to where your ankle is and how much stress is being put on it. Stay conscious about it and you’ll likely be able to catch yourself before you overexert. If you often rely on precise ankle movements, you may want to consider using tape or some sort of bracing to give your joint some much needed extra support. This is commonly used by professional athletes, and can be found at your local sports equipment store. Finally, if you’re looking to strengthen the joint, you can think about doing some simple ankle exercises and stretches. Speak to your physiotherapist or doctor to learn about what kinds of stretches and exercises work the best. Don’t try to attempt any difficult stretch on your own, as the last thing you want to do is sprain your ankle doing the very activity meant to prevent that from happening!

Treating Your Sprain

Ankle sprains usually heal on their own after a while. To help ease the pain and speed up the process, apply ice to the swollen area, or wherever the pain is. Keep your foot elevated and press the ice pack down tightly. Again, make sure you speak to a healthcare professional if your symptoms worsen.

Ankle sprains are common and not usually a big deal, though they can be annoying and painful. Taking the proper precautions before attempting any strenuous physical activity is the best way to prevent them from happening. Stargate Physio is always happy to address any further questions or concerns you may have. Feel free to reach us at 403-452-2721 anytime!

Why It’s Important to Take Breaks From Your Desk

Canadians are no strangers to sitting. Whether it be at an office at work, a desk at home, or the sofa in front in the TV, there’s always a warm welcoming place for you to rest your legs. In fact, the average Canadian spends so much time sitting that some experts have begun calling it an epidemic. Think that sounds a bit extreme?

Sitting Disease

Although the term may come across as amusing at first, do not be fooled. Prolonged sitting can have drastic adverse effects on your health and longevity. It is one of many factors that contribute to what is known as a sedentary lifestyle. This problem is aggravated by the fact that no matter where we go, sitting just can’t seem to be avoided. We sit for meals, for work, for commuting, and for recreation. Modern society has made being seated the ideal position to live and operate within. The improvement of technology has made it even easier to stay seated. Even a task as simple as walking to the TV to turn it off has been eliminated.

This Can’t be Serious

Everybody sits. Why is this a big deal all of a sudden? Recent decades have seen surges in the number of cases of diabetes and childhood obesity. How do we know this is correlated to sitting? What about other related issues, such as an unhealthy diet or a lack of exercise? Although the kinds of food we eat play an enormous role in our risk of developing diabetes or obesity, it isn’t the only contributor. In this day and age where we have a much better understanding of metabolism and how to eat healthy, diet alone is simply not enough to explain these alarming trends. Even those who regularly hit the gym may not be safe, as at the end of a long day of working out, many people will opt to relax and unwind by reclining in front of the TV or the computer. Either way, sitting is back to haunt us.

What’s the Cure?

Regular exercise is a great idea, but may not be enough! Even if your exercise routine is consistent and meets recommended guidelines, the amount of time you spend sitting may cancel it out entirely. Fortunately, there are many simple ways to alleviate this plague that attacks us all. Been sitting for awhile? Get up! Yes, right now! Stretch out your legs, go grab a drink of water, pace around the room! Interrupting a prolonged period of sitting with this brief task can have wondrous benefits.

The detrimental effects of sitting do not discriminate against age, size, or physical capability. Don’t be caught a sitting duck! If you’ve been surfing the web for a while now, take this as a reminder to get up and stretch your legs!

Ways to Reduce Neck Pain

Neck pain can range from being a mild annoyance to becoming an inhibiting factor in daily life. Most people at some point in their lives will experience, to some degree, a bit of discomfort in their neck muscles, which are always working hard to keep your head up against gravity. What causes neck pain, and how can we reduce it?

Causes of Neck Pain

Bad posture, poor sleep, a sudden jerky movement, or overwhelming stress are all factors that can contribute and cause neck pain, either directly or indirectly. Everyone is familiar with that awkward and disjointed feeling you get after spending an entire night sleeping in a strange pose. If this seems to occur frequently, consider investing in a new pillow, or assess how you sleep at night.  While sitting in chairs, make sure you keep a straight back and don’t spend too long frozen in a twisted position, which is something many of us do when browsing the web or watching a movie. A small amount of fidgeting and adjustment can really help relieve strain. Finally, take some time to for yourself to relax! Life gets very busy with all that’s going on, and it becomes hard to just take a second and breathe. Don’t feel as though you are wasting any relaxation time; relieving stress will only come back to help you!

What Can I Do About it?

Finding the root of the problem is the most effective way to solve neck pain. That being said, however, it isn’t always clear exactly what that might be. Neck pain is most commonly due to strain placed on the soft tissues of the neck, including the muscles, tendons, and ligaments. For most people, it’s an accumulation of small things that quickly add up to become an issue, With some small tweaks to your daily routine, much of the problem might be able to be eliminated. For example, changing to sleep on your back can be an excellent place to start, and is a very easy change to make. When working at a monitor, sit comfortably and straight-backed, while keeping the screen at eye level so you don’t crane your head up or down. Regularly stretch out your neck and do small exercises to keep the muscles loose. While walking or running, carry your weight equally on both sides of your body, taking care to not lean heavily on one side or the other.

Neck pain, for most people, is a common minor discomfort that can be easily fixed with some simple stretches and changes. However, if your pain doesn’t go away or has gotten to the point where it’s disrupting your ability to go about your day, make sure you talk to your physician about t! Starget Physio is always happy to see new clients. Call us today at (403)452-2721.

Returning to Activity After an Injury

The period of time right after a major injury can be both a huge relief and the start of a brand new challenge. On one hand, although it feels great to finally be back to your normal self, some leftover effects of the time you spent in recovery might still be felt. Here’s what you can do to help ease the transition period between your recovery and a full return to your normal routine.

Take it Slow the First Few Days

The first few days back at work are sure to be the most challenging, as you’ll be getting use to whatever changes there might be. The best advice? Take it slow! You may not be as efficient or as productive, and that’s alright. Take some extra time to learn exactly what you are and what you are not capable of, and it’ll pay off in the long run. The very last thing you want to happen is to stretch a little too much and cause yourself further injury.

Assess the Situation

How you should approach an activity after an injury really depends on what that activity is and how your injury might affect your performance. For something very physical like sports, it’s a good idea to make sure that any swelling has died down first. If there’s still swelling, it can be a sign that it’s simply too soon to be returning the more strenuous activity. If you work at an office job, this obviously is less relevant,. However, if you’ve been suffering from repetitive stress injury or something similar, you may want to look at shifting how you sit at your desk, or perhaps think about getting a new keyboard or wrist pad. These small tweaks to your setup can go a long way for protecting yourself from having a another similar injury occur.

Use Common Sense

If it hurts, then don’t do it! You know best what the exact limitations of your body are, and make sure you stay aware of them during this critical time. If ever in doubt, check with your physician and take their advice on whether or not you should be performing a particular activity. If you feel the pain worsening, or have a suspicion that you may not have fully recovered, take steps to reduce your workload. It isn’t worth that extra hour of laboured work if it means you’ll make your injury worse again.

Injuries are tough on both body and mind, and it’s refreshing to be able to return to work after a long period of inactivity, However, treat yourself tenderly the first few days and watch for any discomfort. Keep in regular contact with your physician and focus on the positives. Stargate Physio is more than happy to address any questions or concerns you may have. Call us at (403)452-2721 today!

Is Your Child Gearing up for Sports in the Spring?

The impending arrival of spring means warmer weather (soon hopefully!) and the start of the outdoor sports season. As children everywhere get excited about joining the community soccer or lacrosse team, parents begin to feel a nagging worry at the back of their mind. Here’s a look at some ways you can ensure your child’s safety while still allowing them to enjoy whatever sport they are partaking in.

Know Your Sprains

If your child has managed to injure themselves, it’s nice to be able to have a general idea of what the injury might be. This will allow you to judge the relative severity and can better inform you of what to do during the interim period between the time of injury and the doctor’s office. For example, we often hear of a sprained foot or ankle. Specifically, a sprain refers to any injury to a muscle or a tendon. While muscle injuries are fairly self-explanatory, tendon injuries may be less so. The purpose of tendons in the body is to provide muscle attachment and to prevent excessive or sudden movements. A tendon can tear if it is strained by being pulled or pushed the wrong way. Ankle sprains are very common due to the amount of running and demand on tendons and muscles in the area in most sports.

Stress Fractures

Besides muscles and tendons, bones can also be damaged during physical activity. A stress fracture is a hairline fracture of the bone that is caused by excessive repetitive motion, or by overworking the muscles attached to the bone. These injuries are often tricky because they don’t always show up on x-rays and can be very painful. Resting the injured area and applying ice are the best ways to deal with the symptoms while you consult with a doctor on the best method of treatment.

Prevention and Treatment

Knowing about injuries great, but fairly irrelevant without knowing how to best treat them. As with many other risks, the best treatment is prevention! Before enrolling your child in any organized sports team, double check that the necessary safeguards against injuries are in place. Coaches should be trained in basic first aid and should know what to do in an emergency situation. Ensure that you’ve provided proper gear for the sport your child is participating in. A good pair of runners can really help reduce ankle strain. Look and see that proper warm ups and cool down exercises are included before and after the main sporting event. Finally, always bring water to keep you child well hydrated. Snacks for after the game are always appreciated!

Joining the community team can be one of the most rewarding experiences of your child’s early years. Make sure it’s a memorable but safe one by knowing what the common kinds of injuries are and how to respond to them. If in doubt always check with a doctor or certified professional!

Avoiding Injuries During Workouts

This time of the year, we often get many clients who come in sporting a workout-related injury. Pledging to join a gym is a common new year’s resolution, and those who are inexperienced and don’t take the time to learn the best way to use the gym equipment are our most common patients. Don’t be discouraged, however! Here are some tips to help you avoid injuring yourself during your next workout session.


Muscles and joints need to be loosened up before being put under great stress. (in this case, stress comes in the form of weights) A proper warm up gets blood flowing to the areas of the body that need it the most, not only supplying it with extra nutrients but also expediting waste removal. When your muscles stretch, they build up a ton of chemical waste products and carbon dioxide, which causes cramps if left to build up. More blood flow to that area can help prevent cramping because of a higher rate of waste removal. This important benefit of stretching is often overlooked by many. Don’t just focus on stretching the muscles and parts that you think you will use the most. Spend an equal amount of time on all muscles, as everything needs to work together, despite that might be stated on the equipment.

During Your Workout

Muscles demand oxygen constantly, and they require it in order to continue functioning. In high stress situations, like during a workout, the rate of oxygen consumption goes through the roof, driving up your heart rate and breathing as your body desperately tries to keep your muscles supplied. Don’t fight this! Many people tend to forget about rhythmical breathing during sets, or don’t breathe properly when running. Its crucial to focus and breathe consistently and rhythmically for best results. If you listen to music while working out, pick some tracks that you can easily synchronize your breathing to. Your muscles will thank you for it, and you’ll thank yourself the following day when you realize you aren’t so sore!


After a workout session, don’t immediately sit down in front of a computer and start surfing away. A proper cool down is just as important as a proper warm up. Without a cool down session, your muscles will stay in their stressed and alert state, which means waste products continue to be produced and oxygen consumption remains high, leading to cramps and potential injuries. Stretch out your muscles afterwards, or slow down to a walk for a few minutes at least to encourage your blood rate to lower back down to normal and to give your body a well deserved break! Finally, replenish lost minerals and nutrients by drinking something rich in electrolytes.

Injuries happen, but proper education and preparation can help reduce their rate and severity. Stargate Physio is here to help! Give us call at 403-452-2721 today.

In Home Physio

Long term care is a tricky business. Not only do you have to consider what tomorrow’s plan is, but you need to constantly be looking into the future. This becomes even more relevant when you aren’t too sure how long a recovery period is going to last. Add in the emotional and mental strain that comes with an injury, and it’s easy to feel overwhelmed. For those looking for an alternative, in home physiotherapy options are available to you!

Who Would Benefit Most?

The main appeal of in home physio is that it allows one to get all the benefits of physiotherapy from the comfort of their own home. For example, those who are movement impaired or would have difficulty getting to the workplace would be the most eligible. Seniors tend to prefer in home therapy, where they are more comfortable with their surroundings and have a better grasp of where things are.

Why Choose In Home Physio?

In home physio saves the client travel time as a healthcare professional would be going to them rather than the other way around. Furthermore, it avoids to struggle of having to bring therapist and patient together, which is especially valuable if it helps the patient avoid unnecessary pain and stress. Often, symptoms like pain and general discomfort are better treated in the patient’s own home where they are most comfortable to begin with. This allows the patient to get back on their feet faster and the duration of treatment to potentially be decreased. Obviously, the type and severity of  the injury are the major determining factors for the length of treatment, but in home physio is also able to help.

What’s Different with In Home Physio?

The in home physio treatment will be of the same general form and quality offered at the clinic. One large difference can be insurance claims. Many companies have different policies regarding in home therapy options, so it’s a good idea to check with your specific company to see what their policies are. For some injuries, the better option may be to go into a clinic, where the full array of technology and equipment are available. However, more and more options are becoming available for in home use. Ensure that you discuss with your physiotherapist what the best choice for you is.

Stargate Physio is proud to offer in home physiotherapy for those who prefer or require it. Call us today at (403)452-2721 to see what options await you!

Avoiding Injuries at the Workplace

Workplace injuries are plagued by losses to both employer and employee, medical expenses, and potentially even legal troubles. The best way to avoid all that is the prevent an injury from happening in the first place.

Proper Preparation

A safe workplace, quite literally, starts with a strong foundation. Never head to work without the proper protective equipment, and don’t slack off when it comes to safety! Check with your supervisor or manager about what kinds of personal protective equipment is available. Scout out dangers during your first few days on the job and keep a lookout for dangerous behaviors and hazards. It doesn’t matter if it’s your first or last day at a workplace; the same attention to safety should be observed!

Be Knowledgeable

Workplaces that involve dangerous work are required to have proper training and mentoring tools in place in order to ensure that all employees know what to do in various scenarios. Review the resources available at your workplace to familiarize yourself with them, and ask questions to clarify anything you still aren’t sure about. If you’re just starting out at a new place, pay close attention during your training days and don’t brush off safety precautions. If you find that the training does a poor job of emphasizing potential dangers, let someone know so something can be done about it.

Use Common Sense!

Humans come equipped with five senses and survival instincts. Make use of these! All safety rules and precautions are in place for a reason. Ask yourself why a specific rule is in place, and follow a logical thought process. This can help you identify the root causes of dangers and make you better aware of them. Remember, if you aren’t comfortable with where you are or with doing a certain task, don’t do it! There is no shame in asking for help or assistance, and it’ll be safer for everyone. Better to learn more and ensure you have the knowledge necessary to carry out a dangerous task safely then fumble through it and risk is health of both yourself and those around you.

Stargate Physio is happiest when you are at your healthiest. If something happens despite your best efforts, we’re here to help you make a speedy and full recovery. Visit us at http://www.stargatephysio.com/ or call us at (403)452-2721 to find out more.

Recovering During the Winter Holidays

Many consider the winter holiday season to be the best time of the entire year. With all the festivities and cheer going around, there’s just so many things to do and so many people to see. Therefore, we here at Stargate Physio can sympathize with those who are recovering over the winter months, especially if it means they aren’t able to enjoy the holidays like they otherwise would be able to. That being said, here’s what you can do to make the most of the holidays while still staying on the road to a speedy recovery.

Loved Ones

Friends and family are a huge component of the holiday season. If you’re loved one can’t make it to the annual gathering, try to bring the gathering to them! Take the time to visit those who perhaps aren’t able to visit you, and spend extra time with them. Your time is precious to lots of recovering family members who may otherwise be feeling alone, and the holiday season is the worst time to be feeling lonely. Find a way to plan a visit into your busy holiday schedule. Make it a big deal and put some thought into your visit, and your loved ones will appreciate it all the more.

Keep Busy

Recovering patients can often feel rather down and left out of the festivities. A good way to combat this is to keep busy! Pick up a new hobby or make some progress on an old one. If you’re stuck in place, talk to those around you and see what they’re getting up to this holiday season. Plan some smaller events that can be enjoyed by others, like a secret santa or an evening get together. If you’re really feeling down, there are always resources available to you and people to talk to. Don’t let your recovery dictate the terms of your holiday!

Rest Well

The holidays make a great time to also refocus on your recovery efforts. Speak to your physiotherapist about how the recovery is going, and what strategies are being taken to ensure a speedy and full return to normal. Make sure you get plenty of rest and exercise to keep your mind focused on your goal. Use the holidays to strengthen your resolve and motivate you to keep on striving towards recovery.

Don’t let anything stop you from enjoying the winter holiday season. Afterall, it only comes around once a year. Connect with loved ones and get lots of rest, and with a bit of hard work you’ll be able to enjoy the holidays as you’ve always had. Stargate Physio is more than happy to talk about recovering during the winter holiday season. Let us know if you have any questions or concerns, or call us at 403-452-2721.

Avoiding Injuries from Ice

The best way of treating injuries is to prevent them from happening in the first place! With the ice and snow setting in, the chance of a fall causing a serious injury is drastically increased. A lot of people don’t realize the dangers, and many falls can often be prevented by keeping a wary eye on one’s surroundings. Here’s some tips to help keep you steady on your feet this winter.

Invest in Better Traction

Maximizing contact surface is critical when it comes to minimizing fall risks. Avoid footwear that has flat or nearly flat bottoms, as they won’t be able to provide you with the friction that you need. Look for shoes and boots that have rough bottoms with lots of grooves and valleys when shopping for winter footwear. Don’t automatically assume that a pair of warm boots will get the job done! Not all boots have grooved bottoms. If you’re really attached to a favourite pair of shoes, you can add more traction by purchasing a wire mesh and strapping it onto the bottom. This option comes with the added benefit of being able to remove the extra traction during the summer months when it isn’t needed.

Look Where you Walk

Sometimes the best advice is also the most obvious. It’s easy to get lost in conversation with someone and stop looking at the road in front of you. The likelihood of misstepping and tripping is that much higher during the icy season, and your level of caution should increase proportionately. Stick to paths that feature more packed snow, as they’ll have less icy patches. Avoid going for walks following a warm day, as the temperature change encourages snow to melt and then freeze again, turning it onto solid ice.

Don’t Take Unnecessary Chances

Safety should be a top priority! The bow river pathway can be a beautiful place to take a stroll on a clear winter day, but that doesn’t mean it’s necessarily the best idea. Use common sense and logic before heading out the doors. If you have an older family member on your house, encourage someone else to go on their daily walk with them. Make sure you’ve alerted someone as to wherever it is you’re going, just in case something happens.

The best kind of injuries are the ones that don’t happen. Stay alert and be aware of your surroundings this winter and you’ll be able to stay on your feet no problem. Take the necessary care and respect the weather for what it is. Last but certainly not least, come prepared with proper footwear and a clear head. If something unfortunate does occur, Stargate Physio is happy to discuss the consequences of a fall related injury. Give us a call at 403-452-2721 today!