3 Tips to Avoid Waking Up With Aches and Pains

When we wake up with aches and pains, we often just chalk it up to aging. It’s because we’re getting older, we say. Our muscles are not as limber as when we were in our 20s, we often say as an excuse.

But waking up with random aches and pains is a clear sign that your musculoskeletal system is not in good shape. If you want to put an end to this, here are a few things that you need to do:

1. Be more active

“But won’t physical activities make me ache more?”, you might be wondering. The thing is, physical activities will just cause muscle soreness for a day or two. This is just from the lactic acid building up in the muscles. But after this, you will be stronger and your body will actually feel more fluid. 

As opposed to just sitting down all day, you will most likely get random aches and pains, which is a result of a sedentary lifestyle. This means your body isn’t having good circulation.

2. Do some stretching exercises

Calming exercises at the end of the day can help reduce the soreness and stiffness in the muscles. That way, you can get better-quality sleep. Try physio in Vancouver.

A lot of people think physio in Vancouver that you can get from Pain Pro is just for people with injuries. However, if you want to improve your musculoskeletal health, physio is a good idea.

3. Soak in a warm bath

Exposure to warmth helps boost circulation, which can alleviate those sore muscles.

Give these tips a try if you want to wake up feeling refreshed.

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Why You Have Muscle Knots and How to Get Rid of Them

Have you ever noticed these hard knots in your muscles? They tend to be sore and painful when you touch them and can have lingering pain days or weeks after. You usually find them in the back, shoulders, and beck.

They are known in the world of physio in Vancouver as “trigger points”. Sometimes, the pain is not felt in the knotted area but in another location, which is why it is a trigger. There are a lot of reasons why you could have muscle knots and that includes having a poor posture, having weak muscles, and inactivity. 

Correct these causes and you should be able to avoid the prevalence of muscle knots. If you have this condition, however, you can use these tips to alleviate it:

1. Use heat therapy

Apply a heat pack on the affected area. Heat helps the muscles relax and your capillaries to widen. When this happens, blood will flow more effectively to the knotted areas. The oxygen in your blood has a healing effect.

2. Gently strengthen your body

Practice stretching exercises such as yoga. Elongating your body helps a lot in relieving muscle knots and tension.

3. Activate those muscles

You might think it’s counterintuitive to use your muscles when you’re already in pain but physio in Vancouver will help in strengthening these muscles.

Go to a clinic like PainPro to know what exercises will help improve your condition. The inflammation and pain will not go away right away but with regular treatments, it will greatly improve.

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3 Tips to Maintain Physical Independence and Avoid Musculoskeletal Injuries

Once you have problems with your musculoskeletal system, it’s going to be hard to move around. Your mobility functions will be compromised and you might find yourself depending more on other people to do daily things like moving around, cooking, going up the steps, and many more.

Don’t let this happen to you and use the following tips to hold on to your physical independence:

1. Maintain a balance between and rest and exercise.

A sedentary lifestyle weakens your musculoskeletal functions and makes you susceptible to injuries. This is why you should include exercise in your everyday routine. Even simple and low-intensity exercises such as walking can help.

On the other hand, you also would want to give yourself some rest. Repetitive motions can also lead to muscle strain. There has to be a good balance between exercise and rest for optimal musculoskeletal functions.

2. You should take care of your body by eating healthy.

Eat foods that are rich in collagen and proteins to support the musculoskeletal system. These are needed for the proper lubrication of joints and the regeneration of tissues. Eat more leafy greens, fish like tuna and salmon, meat, eggs, and fruits.

3. Get physio in Surrey.

Physio in Surrey is not just for people who have existing musculoskeletal injuries. They can be good for people who just want to improve their mobility and strength as well. Getting physio at PainPro can go a long way in preventing injuries and musculoskeletal diseases.

With these tips, you should be able to enjoy your independence longer.

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3 Tips That Can Prevent Lower Back Injuries

 

As we get older, we become more susceptible to lower back injuries. These injuries can be due to a sedentary lifestyle or because of the daily strains we inflict on our back muscles. We can’t cross out the effects of aging on our musculoskeletal health as well.

Back injuries can be debilitating. They can also take a long time to heal, especially for seniors. That said, you should go the extra mile in preventing lower back injuries instead. Here are some tips that can help:

1. Keep your core muscles strong.

If your core muscles weaken, you won’t get enough support for your back. That will make you more susceptible to injuries. Try doing Physio in Surrey that will target your core muscles. Perform these exercises as recommended by your physiotherapist to strengthen those abdominal muscles.

2. Consider ergonomics.

If you must sit all day due to your work, make sure it doesn’t inflict more harm to your body by getting an ergonomic chair. There are also active sitting chairs available today. They can help prevent the side effects of prolonged sitting by still promoting movements even when you are sitting down.

3. Try yoga.

Stretching helps in releasing tight nerves. You can join yoga classes or try following yoga classes. You can also try other physical activities like walking.

Even when you don’t experience back pain yet, you should already start improving your back’s health. Get the help of PainPro to improve your musculoskeletal health and minimize the possibility of injuries to your nerves, muscles, and joints.

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4 Things You Should Stop Doing If You Want to Recover Faster from an Injury

Musculoskeletal injuries can take several days to a few months to recover. It depends on the injury and its severity. The farther the injury is to the bloodstream, the slower the recovery will get. 

If you want to recover faster from your injury, you should stop doing the following things first: 

1.   Feeling sorry for yourself

Stop feeling sorry for yourself because negativity will only slow down your progress. Studies say that negative thinkers are less likely to recover faster compared to those who have a positive outlook in life. It’s okay to feel bad about your injuries but try focusing your energy on recovering and change your mindset so that you can help your body heal faster. 

2.   Staying idle

While you need to rest and recover, you also need to do exercises to strengthen your injured body parts. Physiotherapy in Burnaby can help. You can go to an expert in physiotherapy in Burnaby such as PainPro to know what exercises are the best options when it comes to improving your recovery rate. 

3.   Overexerting yourself

Only do exercises that are recommended by a physiotherapist. Avoid too much physical exercise and make sure you get a lot of rest in between. 

4.   Not taking a holistic approach to recovery

 Your recovery should not just be purely physical. Also, focus on improving your diet so that you are eating foods that are good for healing. Make sure you also pay attention to your mental health. A lot of people suffer from mental health problems when they get injured.

Stop doing these things and start speeding up your recovery.

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How to Prevent Senior Injuries at Home

Slipping and falling are two of the most common reasons for senior injuries. As a person gets older, his physiological functions weaken. Seniors might start to lose their balance. They might not be as sharp-sighted as before. Their hearing may be impaired. This will make them more susceptible to slipping and falling.

If you have a senior family member, it is advisable to do these things to prevent senior injuries at home: 

1. Make changes to the house. 

Make it a house that will not cause slipping or falling. If there are rugs, put an anti-slip rug underneath. Get rid of big furniture that gets in the way of the flow of traffic. They can trip seniors who might have a hard time seeing. 

Install handrails to make it easier for seniors to get around. Grab bars in the bathroom are also a big help.

2. Let your senior family member get physiotherapy in Burnaby. 

Physiotherapy in Burnaby is helpful when it comes to improving balance. Seniors should try the exercises recommended by physiotherapists from PainPro to help them improve their balance and reduce their risks of falling. 

3. Make the house brighter. 

This makes it easier for seniors to see inside the house, especially at night, which will help in preventing slipping and falling. 

It is also important to recognize when your senior family member needs extra help with household chores. Providing additional household help can ensure that they won’t suffer from injuries brought about by lifting heavy objects or doing too much housework. 

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How Can Physiotherapy Help If You Have Chronic Pain?

Physiotherapy in Burnaby can benefit a lot of people. It’s not just for athletes who want to perform better or those have injuries that need rehabilitation. It can also be helpful for regular people in need of help with their chronic pain.

Here are some ways physio in Burnaby can help with your chronic pain: 

1. An expert in physiotherapy can help you understand your condition better. 

If the chronic pain is musculoskeletal in nature, a physiotherapist will help you understand where it stems from. You can mitigate the pain better if you know where it is originating and why you might be feeling chronic pain.

2. You can get specialized treatment.

When you go to a physiotherapist from PainPro, you can get individualized treatment. A physiotherapist will design a treatment that will cater to your unique needs so that you can get the best results. This is better than just following what others are doing even when their conditions and symptoms are not the same as yours.

3. It helps you manage your pain without the use of medications. 

The goal of physiotherapy is to help you manage your pain without succumbing to the frequent use of strong painkillers and anti-inflammatory medications. Physiotherapists will not just teach you what exercises will help ease up your condition but will also help you make changes to your lifestyle that will reduce your chronic pain.

You should give physiotherapy a try. If nothing else has worked for you, there is no harm in trying a new form of therapy. 

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