Pro Sport Rehab - Warman

Myth Monday: Physiotherapy is a Quick Fix

Physiotherapy involves a comprehensive and ongoing process that requires commitment and active participation for long-term benefits and improvements.

1. Comprehensive Plan: Physiotherapy starts with a thorough assessment and a personalized treatment plan that requires time to develop and implement.

2. Ongoing Sessions: Regular sessions are needed to monitor progress and adjust treatments. Consistency is crucial for effective results.

3. Home Exercises: Patients must do prescribed exercises at home to complement in-clinic treatments, contributing to gradual improvement.

4. Lifestyle Changes: Adopting new habits and making ergonomic adjustments are essential for long-term success and require patient commitment.

5. Long-Term Benefits: Physiotherapy aims for sustained improvement and prevention of future issues, which takes time and ongoing effort.

6. Variable Recovery Time: Recovery duration varies based on the condition, patient’s health, and response to treatment, with progress often being gradual.

New sport highlight: Tennis🎾

Try out something new, tennis is more than just a game; it's a fantastic way to stay fit and healthy. Here’s why incorporating tennis into your fitness routine can be beneficial, as explained by our expert physiotherapists:

1. Cardiovascular Health
Why It Matters: Tennis is a great cardio workout that gets your heart rate up, improving cardiovascular health and endurance.
Pro Tip: Aim for at least 30 minutes of play a few times a week to keep your heart in top shape.

2. Full-Body Workout
Why It Matters: Tennis engages multiple muscle groups, including your legs, arms, and core, providing a comprehensive workout.
Pro Tip: Warm up properly before playing to prevent muscle strains and enhance performance.

3. Improves Coordination and Balance
Why It Matters: The quick movements and precise control required in tennis improve hand-eye coordination and balance.
Pro Tip: Practice agility drills to boost your on-court performance and coordination.

4. Mental Health Benefits
Why It Matters: Playing tennis requires strategic thinking and quick decision-making, which can enhance cognitive function and reduce stress.
Pro Tip: Enjoy the game and focus on the fun and social aspects to maximize mental health benefits.

5. Social Interaction
Why It Matters: Tennis is a social sport that allows you to meet new people and build friendships, contributing to overall well-being.
Pro Tip: Join a local tennis club or group to find partners and enjoy the community aspect of the game.

6. Weight Management
Why It Matters: The high-energy nature of tennis helps burn calories and manage weight effectively.
Pro Tip: Combine tennis with a balanced diet for optimal weight management and overall health.

7. Injury Prevention and Management
Why It Matters: Regular tennis play strengthens muscles and joints, which can help prevent injuries. Physiotherapy can help manage any tennis-related injuries.

Pro Tip: Incorporate strength training and flexibility exercises into your routine to support joint health and prevent injuries.

Ready to Serve Up Some Health?
Grab your racket and hit the court to experience these incredible benefits. Whether you're a beginner or an experienced player, tennis is a sport that offers something for everyone.

Tag us in your tennis adventures and share your progress!

Physiotherapy is Only for Athletes

Busted: Physiotherapy is beneficial for everyone, not just athletes! Whether you're recovering from surgery, managing a chronic condition, or simply looking to improve your mobility and strength, physiotherapy can help.

Our trained physiotherapists tailor treatments to meet the unique needs of each individual, ensuring everyone gets the care they need to lead a healthy, active life.

You Need a Doctor’s Referral to See a Physiotherapist

Busted: In many cases, you can see a physiotherapist without a doctor’s referral. This allows you to get the care you need promptly.

However, it’s always a good idea to check with your insurance provider to understand your coverage.

Celebrating Canada Day at Pro Sport Rehab and Fitness! 🍁

As we come together to honour our beautiful country, let’s also celebrate our commitment to health and wellness. Our team is dedicated to keeping you active and injury-free so that you can enjoy all of Canada’s stunning landscapes and activities.

Happy Canada Day! Stay safe, stay active, and enjoy the festivities!

Team Building at its Best! 🌳🚣‍♀️

This past Friday, most of our Pro Sport Rehab & Fitness team took a break from the clinic to embrace the great outdoors! We spent a fantastic day on the South Saskatchewan River, engaging in a series of team-building activities and outdoor adventures that brought us all closer together.

A huge shoutout to Kim and his incredible team at Outdoorexperience.ca for guiding us through this amazing experience. Your expertise made our adventure not only enjoyable but truly memorable. 🙌🛶

We believe that a strong team is built on the foundation of shared experiences and trust. Friday’s outing was a perfect opportunity for us to strengthen those bonds and bring back not only great memories but also renewed energy and camaraderie into our work.

You Only Need Physiotherapy if You're in Pain

Busted: Physiotherapy can help with more than just pain management. It's also effective for improving overall physical function, enhancing athletic performance, and even preventing potential injuries.

Regular physiotherapy sessions can help maintain your body's health and functionality, ensuring you stay active and fit.

Looking for a new and exhilarating way to stay fit? Why not try rock climbing? It's a fantastic full-body workout that improves strength, flexibility, and mental focus. Here are some reasons to give it a go:

Full-Body Workout:
Rock climbing engages your entire body, from your fingertips to your toes. It helps build muscle strength, improve endurance, and enhance flexibility.

Mental Challenge:
Climbing isn't just about physical strength; it also requires problem-solving skills and mental fortitude. Each route presents a unique puzzle to solve, keeping your mind sharp and focused.

Community:
Join a welcoming and supportive community of climbers who are always ready to share tips, encourage you, and celebrate your progress.

Indoor and Outdoor Options:
Whether you prefer the controlled environment of an indoor climbing gym or the adventure of climbing natural rock formations outdoors, there's an option for everyone.

Stress Relief:
Climbing is a great way to clear your mind and reduce stress. The focus required can help you forget about daily worries and immerse yourself in the activity.

Accessible for All Levels:
From beginners to advanced climbers, there are routes and challenges suitable for all skill levels. Start with easier climbs and work your way up as you gain confidence and experience

Tips for the rainy season!

If your an outdoor runner always remember to:

Invest in Proper Gear:
Wear waterproof and moisture-wicking clothing to stay dry and comfortable while exercising outdoors.

Choose the Right Footwear:
Use shoes with good traction to prevent slipping on wet surfaces.

Warm Up Indoors:
Start your warm up routine indoors to get your muscles ready before heading out into the cold and wet environment.

Stay Visible:
Wear bright or reflective clothing if you exercise outdoors in low-light conditions.

You Only Need Physiotherapy After an Injury

Busted: Physiotherapy isn't just for injury recovery—it's also great for prevention! Regular sessions can help identify and address potential issues before they become serious problems.

By focusing on strength, flexibility, and proper movement patterns, physiotherapy can help you avoid injuries in the first place.

Happy Father's Day from Pro Sport Rehab and Fitness!

Today, we celebrate all the amazing dads who inspire us with their strength, dedication, and love. Whether you're hitting the gym, recovering from an injury, or simply staying active, we salute you!

Enjoy your day, and thank you for being incredible role models!

Important Notice: Summer Break Hours for Elrose Location: 📢

⏰ Last Day in Clinic: June 25th
🏖️ Returning: August 12th

Please note, all hours are subject to change. Enjoy your summer, and we look forward to seeing you in August!

What is Ergonomics?
Ergonomics is the science of designing and arranging workspaces, tools, and tasks to fit the user's needs, optimizing safety, comfort, and performance. The goal of ergonomics is to reduce the risk of injury and improve overall productivity and well-being by creating a more efficient and user-friendly environment.

Tips for Better Ergonomics
Workspace Setup

Chair:
Use an adjustable chair with good lumbar support.
Adjust the height so your feet are flat on the floor or on a footrest, and your knees are at or slightly below hip level.

Desk:
Ensure your desk height allows your elbows to be at a 90-degree angle when typing.
Keep frequently used items within easy reach to avoid overreaching.

Monitor:
Position your monitor at eye level, about an arm’s length away, to prevent neck strain.
Use a document holder to keep reference materials at the same height as your monitor.

Keyboard and Mouse:
Place your keyboard and mouse on the same surface and at a height that allows your wrists to remain straight and your upper arms close to your body.
Consider using a wrist rest to reduce strain.

Posture and Movement

Sit with Proper Posture:
Keep your back straight, shoulders relaxed, and elbows close to your body.
Avoid slouching or leaning forward.

Take Regular Breaks:
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.
Stand up, stretch, and move around every hour to promote circulation and reduce stiffness.

Alternate Positions:
Use a sit-stand desk to alternate between sitting and standing throughout the day.
Shift your weight and change positions frequently to avoid prolonged pressure on any one area.

Lifting and Carrying

Proper Lifting Techniques:
Bend at your knees and hips, not your back, when lifting heavy objects.
Hold objects close to your body and use your legs to lift, keeping your back straight.

Avoid Overloading:
Carry smaller, manageable loads and make multiple trips if necessary.
Use tools like dollies or carts to transport heavy items.

Ergonomic Tools and Accessories

Ergonomic Keyboards and Mice:
Consider using ergonomic keyboards and mice designed to reduce strain on your hands and wrists.

Standing Mats:
Use anti-fatigue mats when standing for long periods to reduce strain on your feet and legs.

Footrests and Monitor Stands:
Use footrests and monitor stands to achieve optimal positioning and comfort.

By implementing these ergonomic tips, you can create a more comfortable and efficient workspace, reducing the risk of injury and enhancing your overall productivity and well-being.

💪 Shoulder Safety Tips 💪

Shoulder injuries can sideline you from your favourite activities. Follow these tips to keep your shoulders strong and injury-free:

Warm Up Properly: Start your workout with a thorough warm-up to increase blood flow and prepare your muscles.

Incorporate Rotator Cuff Exercises: Strengthen your shoulder's support system with exercises that target all the muscles of the rotator cuff.

Avoid Overloading the Shoulder: Gradually increase weights and intensity. Overloading can strain your shoulder muscles and joints.

Take care of your shoulders to stay active and pain-free! 🏋️‍♂️🏃‍♀️

Gluteal muscles consist of gluteus minimus, gluteus medius and the well-known gluteus Maximus.

Gluteus minimus is the smallest and deepest of the gluteal muscles. It can be found tightly wrapped around the hip joint. Gluteus medius spans the outer surface of the pelvis, and Gluteus Maximus overlays all gluteal muscles and gives your body shape. Together these muscles help provide hip joint movements and provide shock absorption while walking or running.

Glute activation helps improve muscle strength and power and reduces injury risk. Activating the glutes can help improve overall performance in activities and sports such as weightlifting, running and soccer. Weak glutes can lead to lower back, hip, and patellofemoral pain.

Hydration isn't just a recommendation; it's a game-changer! Proper hydration is essential for athletes to perform at their best and recover effectively. Here's why staying hydrated matters:

Optimal Performance: Hydration plays a critical role in regulating body temperature and maintaining energy levels during intense workouts or competitions.

Enhanced Recovery: Adequate hydration supports muscle repair and replenishes lost fluids, helping athletes bounce back faster after training sessions or games.

Injury Prevention: Dehydration can lead to muscle cramps, fatigue, and reduced coordination, increasing the risk of injuries on the field or in the gym.

Mental Focus: Hydration is not just about the body; it's also about the mind. Proper hydration keeps athletes mentally sharp and focused, ensuring better decision-making during crucial moments.

Make hydration a priority in your training regimen and reap the benefits of improved performance and overall well-being. Remember, it's not just about drinking water; it's about fueling your body for success!

Team Highlight: Kendra Enns

Kendra has been a dedicated member of the Pro Sport Rehab & Fitness team since 2008, bringing a wealth of experience and a friendly face to our community. She transferred to our Warman location in 2015, where her welcoming nature and commitment to client care have made her an invaluable part of the team. As a resident of Warman, Kendra takes great pride in connecting with the local community and getting to know each client personally.

In her spare time, Kendra enjoys staying active by playing soccer and slow pitch. When she's not on the field, she loves spending quality time with her husband and two daughters, creating cherished family memories. Kendra's passion for helping others shines through in everything she does, and she is always happy to assist with any questions you may have. Her dedication to her work and her community makes her a true asset to Pro Sport Rehab & Fitness.

🦵 Knee Injury Prevention 🦵

Preventing knee injuries is crucial for maintaining your athletic performance and overall health. Here are some essential tips to keep your knees strong and healthy:

Strengthen Your Quadriceps and Hamstrings: Incorporate exercises like squats, lunges, and leg presses into your routine to build muscle around your knees.

Wear Proper Footwear: Choose shoes that offer good support and cushioning. Replace them regularly to ensure they continue to provide the necessary support.

Avoid Sudden Changes in Exercise Intensity: Gradually increase the intensity and duration of your workouts. Sudden changes can strain your knees and lead to injuries.

Stay proactive and protect your knees to stay in the game! 🏋️‍♂️🏃‍♀️

❄️ Ice or Heat? 🌡️

❄️ Ice or Heat? 🌡️

Knowing when to use ice or heat can make a big difference in your recovery. Here’s a quick guide:

Ice for Acute Injuries: Use ice to reduce swelling and numb pain. Ideal for 2-3 days after sprains, strains, and recent injuries.

Tip: Apply for 15-20 minutes at a time, several times a day.
Heat for Chronic Conditions: Use heat to relax muscles and improve blood flow. Great for sore muscles, chronic pain, and stiffness and to promote healing 4-5 days after injury occurs.

Tip: Apply for 15-20 minutes, ensuring it’s not too hot to avoid burns.
Choose the right therapy to aid your recovery and get back to your best self! 🏋️‍♂️🏃‍♀️

As the weather warms up, our physiotherapists recommend these tips to stay active and healthy:

Warm-Up Properly: Start with light cardio and dynamic stretches to prepare your muscles.

Stay Hydrated: Drink plenty of water before, during, and after your activities.

Mix It Up: Vary your workouts to engage different muscle groups and prevent overuse injuries.

Listen to Your Body: Don’t ignore pain—take breaks and consult a professional if needed.

Cool Down: Finish with static stretches to improve flexibility and reduce muscle soreness.

Enjoy the great outdoors and make the most of the sunny days ahead!

🌼 May is Mental Health Awareness Month! 🌱

At Pro Sport Rehab, we understand the vital link between physical activity and mental well-being. Did you know that staying active can have powerful benefits for your mental health?

✨ Benefits of Physical Activity on Mental Health:
🏋️‍♀️ Boosts mood and reduces stress
🧘‍♂️ Improves sleep quality
🌞 Increases energy levels
🧠 Enhances focus and cognitive function
❤️ Boosts self-esteem and body image

💪 Our physiotherapy, massage therapy, and chiropractic services are designed not only to heal injuries but also to help you get back to the activities you love. Returning to work, sports, or hobbies can significantly promote mental well-being.

Let's prioritize mental health this May and beyond!

Elrose Clinic May Hours Update!

Here are our clinic hours for May at our Elrose location. Mark your calendars and book your appointments!

🗓️ May Hours:

May 6: 10:00 AM - 3:00 PM
May 14: 10:30 AM - 2:30 PM
May 16: 10:00 AM - 3:00 PM
May 21: 10:30 AM - 2:30 PM
May 23: 10:30 AM - 2:30 PM
May 28: 10:30 AM - 2:30 PM
May 29: 10:30 AM - 2:30 PM
📞 To schedule your appointment, call us at (306) 249-6868.

📍 Location:
224 4th Avenue E, Elrose, SK, Canada

Visit our website for more information: www.prosportrehab.com

Happy Mother's Day to all the amazing moms out there! 💐 Today, we celebrate your strength, resilience, and dedication to keeping everything in motion—both at home and in life. You inspire us every day with your commitment to health and wellness. Wishing all the Pro Sport Rehab and Fitness moms a fantastic day filled with relaxation, self-care, and love. You deserve it!

May is Physiotherapy Month!

Meet our dedicated physiotherapist from the Warman location! While we have many talented professionals across Saskatoon, capturing everyone in one picture is quite the challenge! 😄

Physiotherapy plays a crucial role in helping our clients recover from injuries, improve mobility, and enhance overall wellness. Whether you're an athlete or recovering from an injury, our team is here to support you on your journey to optimal health!

Thank you to all our amazing physiotherapists for their hard work and commitment to our clients' well-being.

Golfer's elbow refers to a tendon injury characterized by persistent pain on the inner side of the elbow, which can sometimes radiate into the forearm and hand. Interestingly, despite its name, golfer's elbow is often not caused by playing golf!

During the initial evaluation, your physical therapist will conduct a comprehensive examination to identify the underlying cause of your symptoms.

At Pro Sport Rehab, physical therapists commonly employ a blend of manual therapy, extracorporeal shock wave therapy, dry needling/acupuncture, and tailored exercise programs to address the condition.

Did You Know?

A highly effective home remedy for shin splints involves taking an Epsom salt bath. Simply soak your shins in warm to hot water for at least 15 minutes.

While soaking, gently massage the areas on either side of your shin bone. Initially, this may cause tenderness, but with regular practice, you should notice improvement.

Consider scheduling a massage or physiotherapy session with us to further alleviate your discomfort and promote healing!

Tis the season for squats!

But truthfully, squatting is a year-round necessity. If you find yourself struggling with stairs, getting up from a seated position, or any athletic movement, incorporating squat training into your routine is essential. Squat movements are ingrained in daily life and represent a foundational human movement pattern. They engage a complex interplay of the ankles, knees, hips, and lumbopelvic region.

Any injury, weakness, tightness, or coordination issues in these areas can hinder your ability to squat effectively, increasing the risk of injury or discomfort. Since everyone's squat varies based on factors like age, history, anatomy, and fitness level, there are numerous squat variations that can be tailored to your specific needs and progress over time.

If you aim to stay active, build strength, and reduce the risk of injury, integrating squat-based exercises into your regimen is crucial.

Visit us at Pro Sport Rehab & Fitness for a comprehensive assessment to determine the ideal squat variation to keep you moving smoothly throughout the year!