WIN Doctor of Physiotherapy, Tania Mannella, offers straight up talk on how positioning optimizes time on the toilet and can alleviate common urinary & digestive concerns.Read More
From proper footwear to tips about movement, Jenn Lapierre, WIN Doctor of Physiotherapy, offers all you Green Thumbs out there some stellar tips for great Gardening without injury. If the first sign of spring pulls on your green heart strings, this article is for you!Read More
The frequency of your massage can make all the difference. Find out from our Registered Massage Therapist, Amanda Cajucom, what the best option for you when it comes to planning your Massage visits.Read More
By WIN Contributor: Dr. Nicholas Slowinski, Chiropractor
Chiropractors diagnose and treat conditions dealing with the many joints of the arms and legs. We commonly see various conditions of the shoulder, hip, knee, wrist…if it’s a joint in the body, we know how to help!
When you “roll your ankle,” it’s also known as a lateral ankle sprain. These are common among physically active people. These injuries are often treated with a combination of several therapies such as ice packs in the initial phases. If the injury is bad enough you might seek professional help from your doctor, physiotherapist, or chiropractor.
Although no two joints or joint conditions are necessarily managed in the same way, ankles can often be treated with a joint manipulation, similar to what people commonly know to occur during a typical chiropractic visit for neck or back pain. One joint which responds remarkably well to treatment of this type are the ankles!
A lateral ankle sprain often results in a laxity in the structures supporting the joint. This means that the joint itself becomes “mechanically unstable” compared to before the injury.
A common finding in a previously sprained ankle often detected by chiropractors includes decreased mobility of the ankle. This leads to a loss in the ability to perform the necessary movements of the foot on the ankle when we walk, run, jump. Even several weeks post injury; the sprained ankle often demonstrates a loss of range of motion.
An effective treatment that provides both rehabilitative and preventive properties would be beneficial to the management of lateral ankle sprain. One promising intervention is manual manipulation of the ankle!
Recent research suggests that manual manipulation of the ankle joint was beneficial in the treatment of acute/chronic lateral ankle sprains and can effectively treat functional instability. Patients who have this sort of treatment see an improved ankle range of motion.
Many patients visit with me at WIN Health Solutions for ankle injuries and other concerns related to their ankles. If you are experiencing ankle pain and/or stiffness, and if this is affecting your ability to move or be active, I would be happy to discuss treatment options that are a good fit for you.
Our WIN Niagara Naturopath Dr. Laura Imola and her good friend, Felice Valvano of Valvano Salon in St. Catharines, had a chat one day. In their own fields of work, they both noticed that more and more people were talking to them about hair loss.
Hair loss is something that people may not openly discuss but they often seek advice from their Hairstylist. Similarly, the conversation arises during a visit to their Naturopathic Doctor as a Naturopath takes time to reviews the keynotes of a person's health and the topic of hair almost always comes up.
Dr. Laura and Felice, being passionate about their work, decided to do something to help get the conversation going about hair loss and share information, solutions and support for those concerned about their hair health.
This is a webinar to watch if you are someone who is concerned about the changes you have noticed in your hair.
Once you've watched, share your comments or questions on YouTube, our Facebook page or send us an email. We would love to hear from you and your post will help countless other people who come to our sites for ideas, inspiration and support.
And as always, if you would like to have individualized, professional health care that is focused on your specific hair health concerns, contact us to arrange a visit with Dr. Laura and she will be happy to assist you.
Our WIN Personal Trainer, Scott Paul, works step by step, day by day and week by week to get people to reach their fitness goals. And with Scott, the sky is the limit. Especially when you can jump that high! And he can get you there!!
Check out a recent session where Scott captured super high box jumps with one of his long time clients. With consistency, effort, patience and devotion to your fitness goals, your body will be stronger, faster and healthier.
By WIN Contributor: Karen Evers, BKin, Reg. Kin, OTA, PTA
Move Better, Feel Better at WIN Health Solutions
As the WIN Health Solutions Kinesiologist, one of my major roles is prescribing exercises for rehabilitation of injuries or conditions. The specific exercises I provide to clients complement the manual techniques and modalities used in physiotherapy treatments.
These exercises prescribed are therapeutic exercises designed specifically for each individual client. The goals of a therapeutic exercise program is to correct impairment, improve musculoskeletal function or to maintain or improve a clients well – being. The exercises may be highly selective for specific muscles or general activities to improve physical condition.
Therapeutic exercise can be designed too:
· Enable or improve ambulation
· Release contracted muscles, tendons and fascia
· Mobilize joints
· Pain relief
· Improve circulation
· Improve respiratory capacity
· Improve coordination
· Improve balance
· Promote relaxation
· Improve muscle strength
· Improve performance and endurance
The majority of our physiotherapy patients at WIN health Solutions are given a home exercise program (HEP), it is my belief that the program is a huge component to successful visits and the reason better outcomes are achieved.
Our goal is for every patient to be as independent as possible. With the HEP the client is responsible for carrying out the program at home, as exercises should be completed almost every day this allows them to be actively apart of their rehabilitation journey.
At WIN we utilize an exercise program called Physiotec to customize each individual program, which provides detailed instructions and pictures of the exercises we have chosen for you and as an added bonus of convenience we can email right to you!
As a physical activity enthusiast I love that I get to prescribe exercises everyday and enjoy seeing our clients improve and progress throughout their treatments.
As an added service at WIN Health Solutions I am offering one on one Kinesiology visits that involve tailored exercises to help you reach your physical health goals whether it be to overcome an injury or illness, prevent an injury or to be put on a maintenance program to progress your exercises.
If you want to exercise and wonder what exercise would be best for you, or would help you get strong and avoid injury, it would be my pleasure to work with you and develop a plan. Give the clinic a call at 905-354-0267 for more information.
Get your day started with an Ommmm Moment!
Hatha - All Level Class
Beginning Tuesday February 7th
Every Tuesday - Early Morning Class - 6:00am - 7:00am
Dr. Laura is so excited to be invited back to teaching Yoga in Niagara Falls and to be a part of this wonderful new yoga facility that is Zen House. She is also very happy to be offering an early morning yoga class. Although an early morning class may seem daunting to some, through her years of teaching a 6am yoga class at The Club at White Oaks, she found so many people felt invigorated, alert, energized and ready for their day.
Start your day with a good stretch, a calm mind, a stronger body and spring in your step.
- Drop In - $15
- 5 Class Pass - $55
- 10 Class Pass - $100
- 20 Class Pass - $180
Email Dr. Laura at firstname.lastname@example.org for more information or to attend class.
By WIN Contributor: Shauna Pierrynowski, PTA, RNCP
As Dr. Nick wrote in his last blog post that most people give up on their healthy new year resolutions within the first fifteen days of making them… Being that it’s January 17th…I’m here to check in to see how your doing with sticking to your goals. Are you making them Stick or have they taken a Slide?
If you are starting to feel that Sticking to your big health goals is starting to Slide… I propose this…
How about setting tiny monthly goals so you can achieve them?
As I sit here to write this blog post for WIN Health Solutions I myself find that I also get stuck thinking about healthy changes. My mind wonders on the endless possibility of what I can change positively in my personal and professional life.
Should it be a goal about health (physical, mental, the whole package)? What about finances? Maybe I should give back to the community? Or maybe just take care of my wellbeing?
Whatever the resolution or goals are, here are some helpful tips on how to keep it small, keep it smart and actually achieve these goals.
SMART Goal Setting 101
S – SPECIFIC these goals address the what, why and how.
M – MEASURABLE this is the part where your goal is concrete and observable.
A – ATTAINABLE this is made up of small goals or changes that are under your control – example you want to lose 20lbs let’s start with eating less CRAP (Carbs, Refined sugar, Artificial, Processed foods) and eat more FOOD (fruits/veggies, organic lean protein, omega 3s, drink water)
R – REWARDING don’t go and set a goal that will make you angry, try small steps like instead of eating chips every night while watching t.v switch it to 5 nights of popcorn rather than the chips and keep going from there replacing the last item with something healthier.
T – TIME BOUND putting an end date or point on a goal will give you’re a clear and concrete target to achieve.
I hope you find these simple goal setting ideas helpful in whatever it is that you choose to change in your life. If you need more guidance, a specific plan and individualized support, visit with one of our team members at WIN Health Solutions Niagara and they can help you Stick to your health goals so that this year brings you more health and happiness!
Free Webinar by Tania Mannella, Doctor of Physiotherapy
The Health Benefits of Pelvic Floor Physiotherapy
Pelvic floor physical therapy is a world full of unknowns to most people. It's a world full of muscles, nerves, ligaments, connective tissue and blood supply that people don't even realize they have!
The pelvic floor is one of the most important sets of muscle systems in the body. This system quietly does significant work each day that allows us to preform functional movements that we often take for granted like urinating, bowel movements and sex!
As one of the few physiotherapists in Ontario, and the only one in Niagara Falls, who has received a specialization in this area through extensive study and certification, I understand these muscle systems, their importance and the possible dysfunction associated with them.
So why? Why would I want to learn about people's pelvic floor pain, incontinence, sexual dysfunction? Because I know so many people feel uneasy about discussing these health concerns, which can have a major impact on quality of life. I welcome the opportunity to improve their lives and offer effective health solutions that they didn't know they had.
Many people don't feel comfortable discussing their pelvic health issues. I offer secure and comfortable support, a listening ear, understanding and empathy to help others attain their health goals. I work with my patients so they may feel empowered to overcome the embarrassment associated with pain in this area of the body.
For this reason I put together this webinar so you can learn what to expect with pelvic floor physical therapy. I welcome you to have a listen, find out more about the benefit of pelvic floor physical therapy assessment and treatment, and be informed so you can take the necessary steps to find your truest expression of health.
Special Pelvic Floor Initiative...If you are Pregnant, Postpartum or Planning a Family get a head start on optimizing your health...
By WIN Contributor: Dr. Nicholas Slowinski, Chiropractor
With the start of 2017 you may look back and wonder what you could have improved on last year? Maybe you want to try something new, or even improve on something that you’ve been doing for a while. In any case, resolutions made for a new year can be a tricky thing. Its been said that most people give up on there resolution within 15 days of January first! That is hardly enough time to make any new practice a habit…this particularly becomes troublesome when someone’s new year resolution involves a positive health change such as eating better, quitting smoking or exercising. It can be very challenging and often frustrating at times when people decide to challenge themselves and feel as though they may fall short of their goals.
If this sounds familiar to you, rest assured your not alone! First of all, remind yourself that just as health care is a continuous cycle of ups and downs, so is personal growth! Change is hard, and it takes courage to take on a challenge and step outside of your comfort zone. However stepping outside of ones comfort zone is an important thing for everyone and this is where personal growth occurs. So it is time to change the lens we see our goals through. Although we may all benefit from stepping outside our comfort zones, taking on new challenges and achieving our goals, where we should really measure our success is in the process leading up these goals.
Tweet This Dr. Nick Health Tip: "Change is hard, and it takes courage to take on a challenge and step outside of your comfort zone. However... this is where personal growth occurs." Via @WIN4health
For example, a while ago I decided to challenge myself and run my first charity 5km race. Now, I should preface this by stating that there are numerous health benefits associated with recreational running, and competitive distance runners are phenomenal athletic specimens without a doubt! I just could never truly appreciate recreational running, after all no one was chasing me so why would I ever want to run 5km, 10km, 20km etc when I could just go lift weights. Running was ok when it was a part of other sports, but by itself, I just couldn’t wrap my mind around it. This all changed for me last January when I finally registered for the race.
I needed to develop a way to stay focused on training for the race, and I didn’t have many resources to help me train for the race, such as the excellent running clinic offered by WIN Health Solutions Niagara…which I probably should have attended. Training for the race was a struggle! Finally through conversation a colleague reminded me that my goal should not be to focus on the race, but on improvement each day/week leading up to the race.
Lasting Change: Focus on the improvements made each day or week rather than the end goal
With this mentality I began to enjoy the activity much more then before. It even reached the point where I looked forward to running as part of my regular routine, something I never thought would happen in a million years! On race day not only was I prepared for the run, but also excited to take on the challenge rather then dreading what was to come.
The point here is it wasn’t the goal that helped me improve myself, but the process of stepping outside my comfort zone and changing my focus that allowed me to have personal growth. It is this thinking that helped me achieve one of my goals for the previous year.
So I challenge all of you to change the way you think, step outside of your comfort zone, enjoy the process and grow in regards to what ever your new years resolution might be. As always, if you need any guidance on the steps to take to make change, or help along the way don’t hesitate to visit the excellent providers at WIN Health Solutions Niagara. Together we can keep you moving in the right direction! On behalf of the WIN Health Team, we wish you all a very safe and happy new year!
By WIN Contributor: Dr. Nicholas Slowinski, Chiropractor
We all feel some version of the holiday rush, whether it be the hustle and bustle of the shopping malls, last minute gift buying, late nights, early mornings... and don’t forget about that midnight wrapping you’ve procrastinated about. Lets face it; the holidays can be stressful times!
Good stress is stress that motivates, or provides incentive to get the job done! This is something that you often enjoy, makes us feel happy, motivated, and productive such as regular exercise. Bad stress is what results when we don't tolerate a stressor.
This is when we feel the tension, the pressure is on and we can’t seem to get away from it! It's when this happens that we can feel much more complicated feelings of anxiety due to holiday stress. Here are some strategies to keep stress levels in check this holiday season.
Now it is no secret that exercise is good for us. Physical activity causes a release in our body’s natural feel good hormones, neurotransmitters known as endorphins. Often referred to as the runners high this feeling can be brought on by a number of physical activities.
When we're focused on an exercise regime the day’s irritations are often forgotten while focused in the moment. This helps us be more focused when we switch to a specific task.
Exercise improves our mood as well. Maintaining a regular exercise schedule can help boost self-confidence and lower symptoms of stress and anxiety. Most people feel more relaxed post workout, which can help improve sleep and ease those feelings of stress and anxiety even further (stay tuned for future blogs on sleep).
Although exercise is well known by all to help, it can be tough to get to the gym this time of year. Keep reading for more stress neutralizing options if this is the case...
Now for those who are too busy to get to the gym, meditation might be a very helpful alternative. Meditation can help reduce stress levels by allowing us to take charge of our thoughts, mitigate emotions and allow us to experience the present moment. People who mediate often report having increased levels of concentration, increased self-awareness, and are generally happier.
Recent studies show that regular meditation has beneficial effects of the cardiovascular and immune systems, meaning people are physically healthier as well. Meditation is arguably as good for you as regular exercise, however you’re just using a different set of muscles. Mediation can be done anywhere at any time and requires no equipment…
...but how does one begin a meditation practice? The best answer to this is to find a method that works for you! With today’s technology, beginning a meditation practice is easier then ever! There are plenty of downloadable aps that you can find to help you along your path. Some suggested favourites are the following:
· Stop, think and breath
Each of these apps offer guidance through a series of meditative exercises to help participants achieve the beneficial effects of meditation at their own pace. The best part is they are free! If you want to learn more about the benefits of meditation or where to start check out the following links.
Although meditation and exercise are extremely beneficial they still may not fit into your lifestyle, especially at this time of year. When things are hectic we might not have the ability to stop and meditate quietly for 10 minutes, and if that’s the case we certainly can’t afford the time to get exercise in. However all hope is not lost, as "grounding" is a highly effective technique that can be done on the fly requiring only seconds of time!
Similar to meditation grounding allows us to redirect those overwhelming feelings and center ourselves on the task at hand. Although the concept of grounding is somewhat difficult to grasp, a simple analogy that can be used is a tree. Just as a tree roots itself deeply into the ground during good weather, these roots (grounding techniques) make it difficult for any storm (stress/anxiety) to blow the tree over. For more information on how to use grounding techniques in your day-to-day life check out the following article.
Although the holidays may be a stressful time, we are not without any tools to handle these situations. Hopefully if your feeling some added seasonal pressure these strategies will help you enjoy your holiday to the fullest. On behalf or myself and WIN Health, I wish you a Happy Holidays!