The snow is here! It's time to get outside and get active! But before you do, we have some helpful articles for injury prevention, improved performance in sport, and expert tips to  help maintain your active lifestyle!

In This Issue:

• Clinic updates
4 Quick tips to running pain free through the winter
• Eliminating headaches easily without medication
• Concussion 101: 5 important questions answered
• New manual therapists = faster relief
• At-home personal training now available

Keeping You Active With:

Athletic Therapy
Massage Therapy
Strength & Conditioning
Running Performance Assessments
Concussion Rehabilitation

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Winter Update!

5 year anniversary
Ottawa Osteopathy and Sports Therapy recently celebrated our 5th year anniversary in early November. We opened our doors at the beginning of the recession and grew one patient at a time.

A big thank you goes out to everyone who has been to the clinic as a patient, referred someone they know or even just passed along a positive review. The majority of new patients find us through word of mouth from people, like you, who've referred their friends, family, neighbours and colleagues.

We finally took our first official staff photo (credit Ryan McCosham). Looks like our team is happy and growing (moustaches). We're proud to have such a great group of professional and skilled manual therapists!

Thank you for trusting us with your health for the last 5 years!

New Massage Therapy Hours
Dominique Labre, RMT
Monday: 12:15pm - 6:30pm
Tuesday: 8:00am - 3:45pm
Thursday: 9:00am - 12:15pm (until January 2014)

For more information about Dom, scroll down to read his bio.

Matthew Cameron, RMT
Wednesday: 10:45am - 6:30pm
Thursday: 10:45am - 6:30pm

We are pleased to announce that Matthew Cameron will be offering massage therapy services during Michael Mah’s absence (November 2013 – January 2014).  Matthew has been treating for 11 years, and uses a variety of techniques, including deep tissue, myofascial release, trigger point therapy, and more.

Call the clinic at (613) 521-3222 to book an appointment with Dom or Matthew!

Fee Change
Please note: our fees will be changing as of January 1, 2014. For more information, including the new fees, click here.


4 Quick Tips to Running Pain-free
Through Winter

Run at least 3 times per week.
Let's be honest, life can get busy and we don't always run when it's chilly outside. Running less than 3 times per week will not give the body the signal it needs to keep your tendons and muscles strong. Stay regular with your training and if you know you're a fair weather runner, get a gym membership. This will keep the "itis's" away. Tendonitis, bursitis and lazy-itis.

Massage your stiff feet.
As the cooler weather blows across our Canadian lands, the ground gets harder. Your feet react by getting just a little bit more stiff. The simple solution is to massage the soles of your feet for about 5 minutes, twice a week. You'll have less aches in your feet and better bounce in your step.

Strengthen your hips.
Research is showing that strengthening your hips is the one of the most effective ways to avoid a running injury. The gluteus medius, is the most important of the group. Lie on your side and keep your toes pointing forward. Lift the top leg towards the ceiling about 12 inches. Hold for 3 seconds, and repeat for 3 sets of 10 reps.

Check your running form.
A surprising number of painful conditions are caused by inefficient running form. Running style can easily be coached when reviewed with an expert. Knee pain, ankle and hip pain often disappear with just a few coaching sessions.

Our clinic offers runner's assessments and coaching to help you run with less pain, more efficiency and even tell you whether your shoes are right for you. Call us at (613) 521-3222 or email and we'll help get you back on the road to running. To read more about our running assessments, click here.

Eliminating headaches easily without medication

The secret to getting rid of headaches is hidden in your neck!

There are 7 vertebrae in your neck, forming delicate joints all held together by a web of muscles. A buildup of tension in these muscles can cause tightness in these joints. The result: You lose your ability to turn your head.

This can be caused by working on a desktop computer, using your laptop or repeated lifting. The changes happen very gradually so most people don't recognize the tightness building up.

Did you know you have muscles in your head? They attach to the muscles in your neck. This connection causes a painful pulling at the base or your skull where it meets your neck. It can also refer pain to your top of your head, behind your eyes or your temples.

A thorough and careful exam of your neck by a manual physiotherapist will tell you which muscles are tight and which joints are stiff. The road to headache-free living is through regular home stretches tailored to your body and one-on-one treatments where experienced hands restore normal flexibility and movement to your neck.

Headaches are often significantly improved in just 2-3 appointments. The sooner you get treated, the faster you can get back to normal life.
To arrange an appointment to deal with persistent headaches, email us at or click here to visit our website.

Concussion 101:
5 Important Questions Answered

Did you know that we regularly treat concussions? Here are the 5 most commonly asked questions.

1) How do I know if I have a concussion?

Either you've taken a hit to your head and/or your body and you're experiencing any of the following persistent symptoms:
Headache, pressure in your head, dizziness, loss of balance, vomiting, nausea, sensitivity to light or noise, double vision, ringing in the ears, difficulty with mental focus, poor memory, feeling like you're in a mental fog, feeling slowed down, fatigue, difficulty falling asleep, feeling more emotional than usual and difficulty with everyday activities. Concussion symptoms can also worsen with mental or physical activities.

2) What should I do if I think I have a concussion?
Stop playing sports and if necessary avoid work or school until you can see a trained specialist who will evaluate you. Returning to work, school or sports too early can prolong your recovery. If you have prolonged bouts of vomiting, seizures, loss of consciousness or significantly worsening symptoms, you should go to the emergency room at the hospital. Concussion rehabilitation should ideally include a family doctor familiar with concussion treatment or a sports medicine doctor.

3) Can I get a test to see if I have a concussion?
Your doctor may suggest that you get an MRI or a CT scan but in the majority of cases, these tests results will not show any structural problem. The diagnosis of a concussion is made based on the cognitive and physical limitations you are experiencing.

4) How long will my symptoms last?
The signs and symptoms of a concussion usually last for 7 - 10 days, but may last much longer. In some cases, it may take many weeks or months to heal. If you've previously sustained a concussion, this may increase the chance that symptoms will take longer to resolve. For those who have persisting symptoms after 2 weeks, it is important to start treatment early as rest alone will not always result in a full recovery.

5) What treatment can I get to reduce my symptoms?
Start with giving your brain lots of rest. Rest from sports, work, school and computers. This is critical for recovery. Treatment depends on which symptoms are persisting. Headache and pressure in the head are the most common complaints in concussions. These 2 symptoms are often improved with treatment in cranial osteopathy combined with massage therapy. Getting connected to a team of therapists who are up to date in concussion rehabilitation is important.

Our staff at Ottawa Osteopathy & Sports Therapy have been involved in research on the clinical treatment of concussions for over a decade. Our treatments are based on the most current studies and our team regularly works with physicians and specialists across the city to provide safe and effective care for people dealing with persistent symptoms.

To find out more about our concussion treatments, give us a call at (613) 521-3222 or visit our Concussion Treatments webpage.

New Manual Therapists = Faster recovery!

We're excited to announce that two dedicated manual therapy professionals have joined our clinic! This means better access to treatments and more specialties all under one roof.

Our philosophy is still the same: To provide the highest quality health care based on the most recent research while satisfying the growing demand for holistic care. Working as a team, we offer integrated treatment plans that allow multiple specialists to stay up to date on your treatments. Focusing on manual therapy, exercise and education allows us to treat you without the need for machines or assistants. The result: You recover faster and have less chance of recurrence.

Dominique Labre, RMT (Registered Massage Therapist)
Dominique graduated from the intensive study program at Everest College. He has followed post-graduate course work on muscle energy, myofascial release and structural integration. He combines this with a wide range of other skills including deep tissue, sports massage and Swedish techniques depending on the severity and state of the condition. We're happy to have Dom on the team!
For more information about Dominique, click here to read his full bio.

Michelle Warren, M.Sc. PT (Physiotherapist)
Michelle completed the University of Ottawa Master's degree in physiotherapy. She also has a B.Sc. in Honours Kinesiology, has worked as a Can-Fit-Pro personal trainer and is certified in both K-Taping and Dry Needling. She's an athlete with a passion for helping others whether they be suffering from acute or chronic conditions.  She is well suited to see both athletes and non-athletes alike. We're delighted to have the opportunity to work with Michelle as she brings a valuable set of skills to the clinic.
For more information about Michelle, click here to read her full bio.

At-Home Personal Training Sessions!

Get fit in the comfort of your own home!

Busy schedules or busy gyms should never be a barrier to a fit and healthy lifestyle. To make strength & conditioning more accessible, David Witiluk, Registered Kinesiologist, is now be offering at-home training sessions!
Whether your goal is to lose weight, increase muscle, or just for general fitness, David will work with you one-on-one, creating a complete training program designed to help you achieve your specific goals.

No need to buy expensive gym equipment – the workout starts with you and your body! You won't have to fight over busy gym equipment or cramped space - David will come to you, allowing you to workout in a home setting that's both comfortable and convenient!

Click here to learn more about the benefits of at-home training. To book an appointment with David, call the clinic at (613) 521-3222 or email him at
Ottawa Osteopathy & Sports Therapy offers:
- Osteopathy
- Athletic Therapy
- Physiotherapy
- Massage Therapy
- Strength & Conditioning
- Running Performance Assessments
- Concussion Rehabilitation

Email us at

Visit our website at

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